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How do I stay motivated when I am not seeing results?

190 Answers
Last Updated: 12/03/2022 at 3:15pm
How do I stay motivated when I am not seeing results?
1 Tip to Feel Better
United States
Moderated by

Elaine Kish, LMSW

Clinical Social Work/Therapist

My goal is to treat clients with respect and compassion. I am a supportive, strengths-based therapist with experience in treating mood disorders, grief, and trauma.

Top Rated Answers
MikeyK
September 12th, 2020 6:41pm
Stephen Covey once wrote "I am not a product of my circumstances. I am a product of my decisions." At the end of the day, what you do will always matter a lot more than how you feel. That's not to say that how you feel doesn't matter, but it's to heed a simple warning: don't become a victim of circumstance. When you aren’t at the mercy of circumstance, you train yourself to do something just because. Repetition and discipline lead to habits, and habits lead to the fruition of your goals. Are you taking actionable goals? Failure to see results is not the end. It's only the end if you've reached your personal threshold for failure, and that in and of itself is something you have absolute control over. Failure to see results is not a dead-end sign, it's a detour, an opportunity to try something in a different way. The more you do work that seems unpleasant at the moment, the easier these things become in the future. Soon, you won’t see unpleasantness as a chore, but an integral part of the fruit of your vision. Challenges for the betterment of your life. The more you endure, the less you will suffer in the future, the less strenuous these “chores” become. You don’t set out to build a wall. You don’t say ‘I’m going to build the biggest, baddest, greatest wall that’s ever been built.’ You don’t start there. You say, ‘I’m going to lay this brick as perfectly as a brick can be laid. You do that every single day. And soon you have a wall. — Will Smith To me, motivation doesn't exist, or at least shouldn't be your sole purpose of doing something. Smaller steps lead to the bigger picture eventually, just trust in your journey and one day you'll most certainly reach fruit.
aLightInTheDark3
September 19th, 2020 9:09am
Know that it will be worth it in the end. Often it happens that we lose motivation due to the fact that we aren't seeing the improvement or the results we are wanting. But everything takes time. It's important to hang in there and to keep on going even if you may not be seeing the results immediantly. With time, and with patience and commitment, they will come. But for now it is important to focus on the present and trying to use it wisely, maybe using it to get closer to your goals. Anyways, be patient and positive and the things you desire will come to you soon.
Buttermush
September 25th, 2020 11:10pm
I studied a hard subject in my undergraduate university and despite working really hard, I would receive bad grades. I wanted to switch out of that major so that I could do something I could potentially be better at and get better grades in, but I did not receive much support from my familiy to switch. I decided to stick with it to not cause harm to others for the time being and see if maybe things will get better. They did because I was able to integrate within a community that I did not expect to become part of. We all helped each other from there and I started to see my grades go up. To answer concisely, I wanted my grades and interest in the subject to work out, but only found that after a certain threshold of working. So even just sticking on for a little longer helped me see results, even if I were not as motivated as I would have liked
ubuntu733
October 1st, 2020 8:12pm
Understandably, sometimes it's tough to stay motivated when not seeing results. However, one of the first things I do is to take a deep breath and take a step back. Are you not seeing results with an exercise routine? For that, I look at what I've been doing the past few days or weeks. And if I've been pretty diligent, then I know there has been at least a bit of progress. From there, I know that even if I do not see any results, I know that in the long term, I'm getting healthier! Often, it takes a few months of doing something to see any progress.
Anonymous
October 10th, 2020 10:03pm
I set smaller goals for myself, ones that are quicker and easier to achieve, and which, most importantly, are easy to quantify. A good small goal is one for which the identification of completion is easy. I recognize and I reward these small accomplishments. I allow myself to understand that a big goal is nothing but a bunch of small goals put together. Most importantly, perhaps, I do not try to punish myself or engage in self-hatred if I fail to fulfill one of these small goals within an allotted frame of time. I forgive myself, which is one of the most powerful things you can do for yourself.
Anonymous
November 1st, 2020 5:54pm
i have faced this personally it is very hard i mean very hard it will be hard you have to focus on what is the problem then focus on that problem then fix what is necessary until then focus on that one problem just remember that don't fous on all problems it will if you do it will stress you out more than needed to be ok? until then breath you got this and don't worry it will be ok every problem has a good out come when you find the issues then fix it that is what i can say about this i hope this helps someone that is reading
plantarose
November 17th, 2020 2:21am
Many individuals struggle to exercise. Perhaps the most difficult aspect of exercising is beginning a routine that is manageable yet effective. Understanding what stands in your way to exercise can help you find creative methods for incorporating exercise into your routine. 1. When a friend wants to talk, ask if you can walk as you talk. This can benefit your fitness in two ways. First, you will begin to associate exercise with a positive experience (talking to your friend), which will increase your likelihood to exercise again. Second, it will establish a healthy and simple routine with your friends. *Tip: Do this with colleagues at work by walking up and down a stairwell during a break.
Pancakefeline0101
November 25th, 2020 11:45am
We all have our own type of struggles. Different problems, different hardships. But one thing we all have in common is success, because success is always at the last part. We also have different ways on viewing points. We need to see things differently and always think about all the possibilities there might be. We can also continue the struggle but also just enjoy the ride. "Nothing is easy in life", even the slightest movement cause our lungs to work, our circulatory system to do it's purpose. For short every single thing we do causes us to breathe. We can just enjoy the ride of life and also do what we love
Anonymous
December 13th, 2020 9:00pm
I like to think of future me watching over me. The person I aspire to become, whispering in my ear that I'm getting there, that I need to keep pushing and I'll eventually get there. This helps first of all to create an image of how you want yourself to be in the future, and how your goals are achievable. Think of it as a guardian angel - even though it's just yourself. This will help self-confidence but it will also push you to reach your goal and stay motivated. There are surely better times ahead, just keep swimming!! -m
Royalprincess19
December 18th, 2020 6:41pm
Try to remember why you started said activity in the first place. A lot of times results won't be obvious right away but you will get those results if you keep going. Also it may help to break your goal into smaller short term steps. For example instead of saying I'm going to lose 20 pounds in 2 months say I'm going to lose 5 pounds in 2-3 weeks. It will be easier to see the progress that way. finally consider if what you are doing is an effective way to reach your goal. that could be a cause of not seeing any results. I wish you the best of luck in whatever it is you are trying to achieve!
StassieJones
December 31st, 2020 12:55am
We are living in a time where there is instant gratification in about everything we do. This is due in part by our technical advances. So many of us struggle with motivation. You must remember the old cliché "good things take time" and "trust the process". In a fast paced world you need to remember that any great person didn't achieve their success overnight. LeBron James spent the greater part of his young life constantly practicing basketball. Most musical bands like The Killers where writing music and playing shows well before fame. You have to know that even if what you are doing doesn't feel like it's moving along, it is. Success is isn't one great big destination. It's built of small victories that add up. Keep going!
heartfulSummer7453
January 20th, 2021 2:57pm
When I am having difficulty staying motivated after not seeing results, I try to zoom out and look at the bigger picture of where I am, where I came from, and where I want to be. I thank my past self for all the work she has done to get me to where I am right now, I thank my current self for just being, and I look at how I can help her now to feel excited about the future. Looking from a birds-eye view, I can better see why I am doing a task at the moment that may seem difficult or slow-going and be proud of all the other work I've done to get me here. I also find it helpful to break up my tasks into micro tasks so I can always feel a tiny bit of progress: For example, if I have an essay to write, my checklist won't just be 'write my essay' it will be 'make a google doc', 'think of a title', and 'think of an outline'. This makes the process much more rewarding and easier to tackle! Good luck staying motivated, and reach out if you need someone to listen about how difficult motivation it can be–that is what we're here for!
PerspectiveisRelative
January 21st, 2021 8:18pm
Take a break and let go of what you are trying to do (work, school, etc). Try and reset yourself by doing something you enjoy, even if it's just for one afternoon. Make sure that when you are doing your "reset" you are truly momentarily abandoning all the things that you need to do but have no motivation for. Your reset won't work if you are constantly thinking about the things you have to do the whole time. Usually a reset or merely taking a break from all the daunting tasks ahead will be enough for you to refocus.
CompassionCultivator
January 22nd, 2021 8:24pm
I stay motivated by thinking of the future. If I remain doing what I'm doing what does that equate to in the future? I want the best for myself and that guides my choices from day to day. By focusing on the future of any, one goal I'm achieving I am granted the opportunity to look at the situation through a different lens. It frames it in a way that makes any hardships or tribulations less than if I didn't have a clear vision of what the future holds for me in that one single goal in which I'm achieving.
eleonoir1
March 18th, 2021 10:05am
For me, especially as someone with ADHD, it's hard doing something I don't get the motivation out of by itself. For a long time in my life, whenever I had to sit down and do something mundane, I just couldn't get myself to do it. I started medication, which helped a bit, but now some side effects started and I need to rely on myself a little bit more. What helped me most was the realization that I could instead do nothing. Just sit there. Endure the negative feeling and ask myself, what is missing right now? What is going on right now that makes it so hard for me? Am I tired and need to rest before starting? Or am I too active and need to burn off some energy? Am I missing a feeling of success? Do I feel sad? If any one of these answers is yes, first off I just accept that feeling and let it stay there, not trying to run away from it. Then I ask myself: Is it okay for me to let it stay there for a while or do I need to address it? Can I bear it and keep going or do I have to lie down for a bit and listen to soothing music, or go for a run, or visualize the things I want to achieve, maybe talk to someone about my plans? Remembering my past successes, I know that I can do a lot of great things, even when I'm tired out, or fragile, or even depressed, if I set myself on doing a realistic amount. Sometimes the first little step is enough, just that first paragraph, or just getting into the running outfit and out of the door. If it's not the performance, it's at least the habit I was able to keep! If it's still not working, it often gets me down. I'm sad I couldn't get myself to be successful. I'm sad and my self-confidence drops. Sometimes I can then get myself to accept that it's okay to not be perfect and still be a good person. Maybe next time will go better. I use the time to do something else that's nice for me. Maybe have a face pack or tidy up my room. I usually ruminate about it a little bit, maybe find out what was really missing that I couldn't do it, and then find something else to deal with.
Anonymous
April 23rd, 2021 11:42pm
It is difficult, but your motivation to keep trying is looking ahead and recognising that results take time, and they typically happen slowly. Just because you do not see a big difference does not mean that there is no change happening. Keep going and one day you will look back and be glad that you chose to keep on going instead of giving up. You can do it!
intelligentPerspective64
May 9th, 2021 2:26pm
The key to any long term goal is consistency. Create a routine and implement it. Then give yourself some compassion for the ups and downs along the way. It’s bound to happen. Find people who have the same or similar goals and build a support team. They can help give you support and you can give them support when needed. A great way to stay motivated is to help someone else. The people within that group may even be able to give you tips on ways to tweak your plan to get better results. Reaching out helps me immensely because I find someone is usually doing something I haven’t thought of.
Jesselistens2294
June 3rd, 2021 4:32pm
trying to stay motivated when you arent able to see results quite yet isnt the easiest thing in the world to do, i completley get it, the way that i have found works is trying to remember to keep your eye on the prize, try and remember why you are doing this and what the outcome will be, rome wasnt built in a day as that saying goes, all great things take time, i am a former addict and it took awhile for me to notice my growth but when i did i was so shocked at how far i had come without even noticing right away, it transformed me without my knowlege day to day follow your dreams fight the good fight until you reach your goals because you are worth it and you are strong. enjoy your day my friend.
AndresHelp
June 23rd, 2021 11:57am
It's easier to feel stuck when you keep trying to improve one area of your life and apparently, nothing is going the way you want it to go, or even things seem to be getting worse. Just remember that progress is not linear, and that your "best" is not going to be the same every day, maybe there are days when you feel super productive and motive to move towards your goal and others when the best that you can do is spends 15 minutes of your working towards that specific goal. Either way, progress is progress!, don't let a so-so day define what you are capable of, sometimes a so-so is just what you need to come back stronger later on.
comfyheaven604
June 24th, 2021 3:02pm
being motivated in times when you don't see results is hard but trust me being motivated at that particular time will surely make a difference in your life. Motivation nowadays is really important because every 2nd person is there to criticise you but you have to have trust on yourself and have confidence and be motivated. The results are not really important but just believe in yourself and do it even if you are not feeling to do that. Being motivated is really important and also having confidence to do anything. Just believe in yourself without expecting anything and you'll surely succeed one day.
NinaBee
July 14th, 2021 10:37pm
Remember why you started. They also say that motivation is a myth, but personally, I find that if you don't have homemade motivation, store-bought is fine too. Set SMART goals (quick google search will help you here) and stick some affirmations up on your wall. Currently, my two favourites are "I can finish this. It will be so rewarding." and "I'm making my past self proud and my future self grateful." Keep your head down and keep trucking on. Eventually, you'll look back and see how far you've come! Also, take pictures at the start and end, but not in the middle. Dramatic changes.
Anonymous
July 16th, 2021 4:59pm
I'm currently preparing for an exam and therefore can deeply relate to this scenario. Many of the things we do that align with our long term goals do not progress linearly but rather exponentially. Examples are working out, eating healthy, studying, etc. It can be very hard to keep pushing in the beginning but slowly and surely, the results will show themselves and accelerate infinitely. It is often a misconception that we need to start big to get big but in reality, that way is not sustainable in the long run. James Clear, the writer of 'Atomic Habits' states that if everyday, we do 1% better than the day before, it is not only enough and easy to do, but the efforts will compound overtime and eventually become a "habit" that is long-lasting and can be done sub-consciously. In conclusion, trust the process and keep going; no matter if you are running, walking or crawling, just keep going by 1%.
kindMist3077
August 6th, 2021 5:51pm
Let's take a common example of an activity for which motivation is required- exercising. People start exercising in order to lose/gain weight, and motivation is required to achieve results. Most people usually focus on the numbers that the weighing machine displays to feel better about themselves and when the numbers do not decrease/increase, they start losing motivation. In this situation there is motivation but the activity is driven by the wrong motive. In order to stay motivated, you should focus on bettering yourself, learning and growing from the mistakes and downhills you've had to improve your mental and physical health. This way you will be able to stay motivated as well as start seeing results.
Anonymous
August 25th, 2021 3:17am
Sometimes it's really easy to lose motivation when the progress we want to make just isn't happening at the rate we would like. It's important to focus on the process instead of the results. If you find ways to love and trust the process, the results will have no choice but to come eventually. Think of it this way, if you work out 3 times a week, and you become passionate about working out, you will find ways to work out that you enjoy. You will eventually grow to love it. When you love it, you will learn more about it, and thus you will find even more efficient or better ways to train yourself. The process is the key, not the results.
Anonymous
September 9th, 2021 7:26am
Sometimes forcing things such as motivation to happen can actually do the opposite. Taking "baby steps" by creating daily/weekly to-do lists can not only help with tracking progress but show you any sort of progress you are making. Forcing yourself to take on a million tasks at once often will lead to burnout, further making you upset because aren't motivated enough to do x y and z". Start small, implementing 1-2 new things to your routine, and slowly add more tasks. Seeing any sort of progress will make you feel better, and increase overall motivation in the long run.
Izzy274
September 10th, 2021 8:09pm
Keeping motivated can be incredibly difficult, and when you're not seeing results it can sometimes begin to feel pointless to even keep trying. However, there are ways to stay motivated and reach your goals, and I'll talk about a few here. Different things work for different people though, so feel free to think about what would be best for you! One idea may be to consider your reason for doing things - how will what you're doing help you in the future? What would happen if you stopped trying to do it? What would happen if you kept going? By reaffirming your reason for trying, it can sometimes make it easier to gain motivation to complete a task, for future gain, even if you aren't seeing it now. Another reason you could be feeling a lack of motivation is that something in your method of doing things isn't working out for you. For example if you were trying to be motivated to study, writing notes may not be the best option for you. By re-thinking how you're completing the task, maybe it could make it easier to fine a more suitable way of doing things. Another idea may be to find new inspiration for what you're doing. Sometimes your goal may be a long way away, and take a lot to achieve. By creating mini milestones and rewarding yourself for the journey, this may help you to keep going and push yourself to achieve your goals. You could also talk to others who have been on a similar journey, to ask for more ideas to keep you're going when you're feeling stuck in a rut, and to reassure yourself that you can make it! A final idea you could try is making your journey more fun and interesting... for example if your goal is to eat healthy food, trying to find a cool recipe to try, or a new ingredient you've never had before could make it more interesting to keep going with your goal, and try new things at the same time! Gaining motivation can be really hard, and there will always be days where it's difficult to find inspiration to do things. I hope that you find these ideas useful, and can achieve all the results you want in the future.
AvrilGraceofGale
November 18th, 2021 4:30am
Don't stop at your dream, even if you don't find outside support. Burn with an idea, let it kindle a fire in the heart, and make the soul tremble. Fight for yourself, for your feelings and thoughts. You decide what's important to you. You decide what to believe in and how to live. Imagine yourself in 5 or 10 years, how you will be if you go all the way. Imagine the life of your dreams, do not put a frame on your consciousness and capabilities. Take the risk, feel the life, live it. Cherish your dreams. And never stop. Because you will achieve what you want. When this happens, you will remember with gratitude your former self, the one who took the risk and went to the end. I believe in you. You can handle it. 💜
blissfulFlute808
December 3rd, 2021 2:08am
It can be difficult to stay motivated when it seems like nothing is moving. I tend to ask myself what I really want to get done on a macro and micro level and about my path to get there if ever feeling somewhat discouraged. I also know that speaking to other people about goals sometimes has been helpful for me. Sometimes in such situations I find myself needing a different route or find that I just could use some encouragement. While a friend may or may not have answers to that could help me I know that sometimes having a second opinion has allowed me the option of gaining insight from another perspective that I perhaps wouldnt have otherwise been able to hear.
ScarletOwlet
December 8th, 2021 9:05am
Instead of looking outwards for motivation and validation and to see how well you are doing, which is what I suspect is currently happening, you should look inwards. It is really helpful to reflect on whatever it is you are doing every so often- once a week or once a session, whatever length of time is suitable for you and your activity. Don't make it too long that you won't stick to it, but keep it frequent enough so that you can see your progress in a tangible manner. Celebrate the small victories, and remember that you don't have to be better than everyone around you, just better compared to yourself in the past.
SGLT2I
January 1st, 2022 9:24pm
Keep learning. Remind myself I can that even if I make a small difference that it's something.Keep trying and looking out for people that may need help. I remind myself that I may not see results for a while especially since I am a novice. I need to keep practicing to improve my skills. I will try and engage in more training and hone in my coaching skills and listening skills. I will engage with peers to get feedback on my listening skills. I would endeavour to learn from my mistakes and conversations that dont go so well.