Waiting to feel motivated before acting can actually keep you stuck.
Waiting can even get you more stuck, setting up a crisis-rescue habit. Research in motivation psychology, particularly studies on Self-determination Theory (Ryan & Deci), shows that motivation often arises from experiencing competence and mastery, even in tiny bits at a time. When you take action, you create feedback—small wins and progress—that fuels further motivation. This feedback loop demonstrates that the more you do, the more motivated you become because you start seeing tangible results from your efforts.
Cognitive-behavioral psychology emphasizes the importance of breaking down negative thought patterns by engaging in action. According to CBT, our thoughts, feelings, and behaviors are interconnected. Research shows that action often precedes emotion—taking even the smallest step can spark the motivation to continue.
Start with a tiny task that moves you closer to your goal, like organizing your work or reviewing feedback. The sense of progress, no matter how small, can reignite your momentum, motivating you to keep pushing forward. This approach is particularly effective in overcoming procrastination and low motivation.
Setbacks are unavoidable, whether it’s missing a deadline, receiving criticism, or facing unexpected challenges. While these moments can be discouraging, they are also opportunities to act: to learn, grow, and flourish. Lean into the drive to grow, fuel your comeback, and keep moving. What’s the smallest step you can take? Go!
