How to Motivate Yourself in Times of Stress

When life gets stressful, motivation is often the first thing to go. Deadlines pile up, problems multiply and you find yourself staring at your to-do list unable to start. It's frustrating, especially when you know action would help.

This isn't a personal failing. It's a natural response to stress. Here's why it happens and how to keep going.

Why stress drains motivation

Stress triggers your body's alarm system. In the short term, that can sharpen focus. But prolonged stress takes a toll. The American Psychological Association notes that chronic stress can affect many systems in the body, from sleep to mood. When your mental and physical resources are tied up in coping, there's less left for motivation, planning and effort.

Stress can also make tasks feel bigger and more threatening, which makes avoidance more tempting.

Practical ways to keep going

Shrink the task

When everything feels overwhelming, break tasks into the smallest possible steps. Not "write the report" but "open the document and write the first heading". Small steps feel manageable, and completing one often gives you enough momentum for the next.

Focus on what you control

Stress often comes from things outside our control. List what's worrying you and divide it into two columns: what you can influence and what you can't. Put your energy into the first column.

Protect the basics

Sleep, food, water and movement aren't luxuries during stressful times; they're fuel. When you're stretched, they're often the first things sacrificed, which makes everything harder.

Keep regular sleep times as much as possible.
Eat proper meals, even simple ones.
Take short walks, even ten minutes.

Use routines

Routines reduce the number of decisions you need to make, which saves mental energy. A simple morning and evening routine can provide stability when everything else feels chaotic.

Use timers

Set a timer for 25 minutes and work on one task, then take a short break. Knowing there's an end point makes it easier to start. This approach is often called the Pomodoro Technique, developed by Francesco Cirillo.

Celebrate small wins

Notice progress, however small. Write down what you've done at the end of each day. Seeing progress helps rebuild motivation.

Ask for help

Stress often makes us withdraw, but support helps. Talk to a friend, ask a colleague for help, delegate tasks at home. Our article on asking for what you want can help.

Lower some standards

During stressful periods, "good enough" is often enough. Prioritise what truly matters and let less important things slide. Our article on the stress buster nobody talks about covers doing less.

Remember your why

Reconnect with why the task matters. Is it supporting your family, moving towards a goal, honouring a commitment? A sense of purpose can provide energy when motivation is low.

Be kind to yourself

Beating yourself up for low motivation adds more stress. Treat yourself as you would a friend going through a hard time. Self-compassion tends to support motivation better than harsh self-criticism.

When to seek help

If stress is overwhelming, long-lasting or accompanied by symptoms such as persistent low mood, anxiety, sleep problems or physical symptoms, talk to a doctor or mental health professional.

Try this

Choose one task you've been avoiding. Break it into the smallest first step, set a timer for 25 minutes and begin.

Sources and further reading

American Psychological Association: Stress effects on the body

Questions people ask

Is it okay to rest instead?

Often yes. Rest can restore the energy that motivation depends on.