August 30, 2025June 17, 2025 by Pete Wiley

Motivation and Energy—How to Keep the Ball Rolling

Why is it that sometimes you can keep buzzing along—checking your boxes and making progress—and sometimes you just… can’t. We all have periods when the motivation isn’t there—when we can’t get off the dime and get going. This is fine as long as you are mindful of the dynamic. When you’re not feeling it, it’s essential to maintain self-awareness and know why you’re lacking in motivation. We all need downtime, but if your listlessness is due to something that’s within your control, it can be helpful to identify those factors and find a way to correct or adjust them. Motivation is one of the most important elements in a meaningful life. If yours is waning, it’s necessary to know why.

Natural Rhythms

Life is like the tides; our motivation and energy ebb and flow. This is natural and normal, and if you can recognize and anticipate the patterns of your life tides, you can organize your life accordingly. You can plan the sprints for when you have a high level of energy and the walks for when your energy ebbs. It’s also essential to recognize these rhythms for what they are and not get down on yourself when you’re not feeling it. If you plan your time well, you can engage in activities that allow you to make progress even when you’re feeling low on motivation. For me, that’s busy work—work that doesn’t require a lot of creativity, innovation, or initiative. Then, when your tide turns, you can think big and tackle the significant and visionary items on your list.

Factors that may affect your motivation

Although your rhythms will result in periods of low motivation and energy, it’s also true that you can minimize your low-energy periods through self-care. Sometimes, the reasons for your energy lapse are related to specific elements or circumstances that you can recognize and address. The following are some factors that may impact your motivation and energy.

Emotional fatigue. There is a significant and direct connection between your emotional state and your physical energy and cognitive ability. If you’re feeling depressed, angry, or overwhelmed, it will likely present itself as a decrease in motivation and energy. Sometimes you need to suck it up and power through, but you can also address the conditions or reasons for your emotional state.
Circumstances. The events of your life may have a causal relationship with your energy and motivation. If you’ve had a rough go of it due to issues with your relationships, finances, or work-life balance, it can manifest in decreased motivation and energy. You can recognize these effects and minimize them or work around them.
Sleep. Sleep is like a wonder drug when it comes to your ability to be productive and creative. We’ve all had days when a good night’s sleep was followed by a day of progress and fulfillment. When it comes to energy, a recharged brain and body are essential.
Using the right fuel. Eating right and staying hydrated may seem obvious, but it’s incredible how few people make the connection between their fuel intake and their motivation. Eating right and staying hydrated can help prevent energy crashes and mood swings. Consuming nutritious food with sufficient protein can also help produce dopamine and serotonin, which are essential for motivation and focus.

Sometimes it’s OK not to make progress

When considering your level of motivation and energy, it’s also helpful to remember that you don’t have to make progress every minute of every day. It’s vital to pause periodically, take a step back, and reflect while you recharge. Regular breaks in your workday, in your weeks, and in your year are a critical aspect of long-term progress. Vacations can fill this role, but they are often filled with travel, activities, and responsibilities; even if they are fun, they usually aren’t sufficient in terms of recharging and reflecting. Scheduling times when your priority is recharging and reflecting is essential for maintaining motivation and energy. The benefits of these pauses are a “fresh set of eyes” that allow you to see your life anew, as well as a fresh perspective on what you do and what you’re trying to achieve.

A meaningful life won’t happen without concerted effort, sustained focus, and a clear vision. To achieve these, you have to ensure that your tank is full and your engine is purring.

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