Staying Motivated When Progress Feels Slow

In my 20 years supporting elite athletes behind the scenes in professional sport, I saw firsthand that progress is rarely a straight line. There are times when you feel on fire and unstoppable, and then there are those long stretches where it feels like you’re stuck — putting in the work but not seeing results.

I want to be honest with you: those slow, frustrating patches are normal. They don’t mean you’re failing. In fact, they’re often the precursor to breakthroughs. What separates those who keep moving forward from those who give up is the ability to stay motivated and consistent, especially when progress feels invisible.

Why Progress Feels Slow Sometimes

Our brains are wired to seek immediate rewards, but meaningful change takes time. When the external signs of success lag behind your effort, it can feel demoralizing. The key is understanding that growth often happens under the surface— in new skills developing, habits embedding, and mindset strengthening.

How to Stay Motivated and Keep Moving Forward

1. Celebrate every small win
   Don’t wait for massive milestones to acknowledge your progress. Whether it’s completing a task, sticking to a habit, or shifting your mindset, each win fuels motivation and builds momentum. Personally, I keep a “win journal” where I jot down daily achievements, which helps me stay positive through slow periods.

2. Build strong habits
   Habits carry you when motivation dips. Focus on building consistent routines — even small ones — that you do daily or regularly. Over time, these habits compound into real progress. I’ve seen this in professional athletes who train consistently even when they don’t “feel like it.”

3. Reconnect with your why
   When motivation wanes, revisiting your purpose can reignite your fire. Why did you start this journey? What’s the bigger vision driving you? I use power phrases and visualization techniques from sport psychology to keep my why front and center.

4. Be patient and kind to yourself
   Growth is not linear. Some days will be easier, some harder. Self-compassion during tough moments protects your motivation and mental health. I encourage my clients to talk to themselves like they would to a close friend — with kindness and encouragement.

5. Adjust your plan if needed
   Sometimes slow progress is a sign that your approach needs tweaking. Reflect regularly on what’s working and what’s not. In professional sport, plans are constantly adjusted based on feedback. You can do the same in your life and goals.

Real Talk from My Experience

When I faced tough periods supporting athletes or managing complex projects, I learned that motivation doesn’t have to be constant — discipline and mindset routines are what keep you moving. It’s about showing up, doing the work, and trusting that your efforts are planting seeds for growth.

If you want tools and support to stay motivated and consistent, The Momentum Academy offers mindset strategies and exercises designed to help you build unstoppable momentum, even when the going gets tough.