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How To Stay Motivated Throughout a Challenging Workday

Ideally, our professional lives are more than just a paycheck; however, this does not always feel feasible. While there are invigorating times, there are also days that are challenging to work through and it can be difficult to stay excited about work. If you are feeling demotivated, drudging along and lacking the energy that you need, here are a few tips and tricks to help you get through.


If you are feeling sluggish and depleted, you may need to refuel and your energy levels are likely feeling the impact of your diet. Whether you haven’t eaten enough, it has been too long since your last meal or you did not give your body the fuel it needed, it may be time to recharge. If you want to give your body a boost, healthy snacks, small meals and supplements like red superfood may be exactly what you needed.


Much like food and key nutrients, hydration will also play a key role in your ability to focus and stay energized throughout the workday. Many adults have no problem in getting the caffeine that they crave, but they neglect to hydrate. This can cause fatigue, irritability and dizziness, all of which can easily be mistakenly attributed to other causes but easily fixed with a glass of water.

Reward Yourself

If you are feeling unexcited about work, introducing a reward system can be a fun way to spice things up. The human brain responds to rewards and creating a personal system can help you celebrate your progress and add back in an exhilarating new feature to your workday. Not only does it provide you with an external motivation to continue moving forward, but it also adds a layer of thrill to what may be a mundane task.

Take a Break

When you’re stressed out at work or feeling frustrated, you may try to push forward with few breaks, but don’t make the common mistake of overworking yourself. Pushing yourself too hard can lead you to further frustration and create a harmful cycle. While taking breaks may seem like a waste of time, they can improve your focus, creativity and productivity. Most importantly, balance at work is key, because burnout is a probable likelihood if you don’t pay attention to your needs.

Breathe Fresh Air

Many professionals find themselves working in offices that lack airflow and natural light. While you can work in this for a while if you are feeling demotivated, getting outside for a breath of fresh air and a moment in the sun’s rays can make all of the difference. The change of scenery can make a monumental difference in how you are feeling, give you a chance to take a quick break and help you refocus.

Move Around and Get up

If you are feeling stuck at work or you are lacking a feeling of commitment to work, getting up and moving your body can be a useful way to shake things up. You can schedule a walk during your lunch, do chair yoga or just walk around the building. Not only can sitting stagnant too long be harmful to your health, but it also can leave you feeling sluggish, tired and unmotivated.

Set Small Goals

If you find yourself unhappy with your professional progress, you may be lacking a sense of growth and development which can be demotivating. To help get you back in the mood to thrive at work, setting small goals can help you illuminate your progress and get the satisfaction of achieving something each day. Not all goals need to be revolutionary, and small goals can help give you a sense of satisfaction at work and remind you of the progress that you make every day.

Be Realistic

Another area that may be getting in the way of you feeling fulfilled and invigorated by work is a lack of realistic expectations. If you are consistently setting yourself up for failure by holding yourself to unattainable standards, you are likely to be disappointed and sow the seeds of unhappiness and rob your motivation. Instead, consider how you can evaluate and assess your current goals, expectations and standards and find more reasonable ones. It is important to focus on progress and not perfection.

Focus on Your Purpose

If you are looking to reinvigorate your work life, take some time to focus on what motivated you to join this field in the first place. Bringing yourself back to your purpose and why you are doing this is one of the strongest motivating factors. If you can connect yourself back to the why, then with some reflection, you can find your way back to fulfillment or pivot and find a path that will get you there.


There may be several factors that could be impacting your ability to stay motivated at work. On a challenging day, you need to recognize the things that are getting in the way and find a way to address them. You don’t need to slog through a draining and disheartening day, and you can take back control to have a better professional life.

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