Finding Motivation After a Setback: Self-Loving Strategies to Boost Momentum

We've all been there. You set a goal, make progress, and then—bam—a setback throws you off course. Maybe life got in the way, motivation fizzled out, or an unexpected challenge knocked you down. Whatever it was, it feels like you lost momentum, and now you're struggling to find your way back.

The good news? A setback isn’t the end of your journey. It’s just a plot twist! What truly matters is how you choose to move forward. Let’s talk about how finding motivation can be done with self-compassion, resilience, and a little strategy.

Don't Judge Yourself

First things first: drop the guilt. Beating yourself up won’t propel you forward—it’ll only drain your energy. Instead of labeling yourself as a failure, remind yourself that setbacks happen to everyone. No journey is a straight line, and detours are part of the process.

Instead of saying, “I should be further along,” try, “I’m exactly where I need to be to learn and grow.” Write it down. Say it out loud. Let it sink in.

Count the Wins (Big and Small)

It’s easy to focus on what’s not working, but take a moment to recognize what is working. Every small victory—no matter how minor—is proof that you are moving in the right direction. Did you take the first step? Did you try again after falling off track? Did you learn something valuable? Celebrate that.

Grab a notebook or open your notes app and list three things you’ve accomplished, no matter how small. Let that list remind you that you are making progress.

Break Your Goal Down into Smaller Steps

Sometimes, the setback isn’t about finding motivation—it’s about overwhelm. If your goal feels too big or daunting, break it down into bite-sized steps. Instead of “write a book,” start with “write 300 words today.” Instead of “get in shape,” start with “take a 10-minute walk.”

Take your current goal and break it into the smallest possible action you can take today. Do that one thing. Momentum builds from small actions repeated consistently.

Notice Where You're Experiencing Resistance & Rework That Angle

Sometimes, resistance shows up in sneaky ways—procrastination, avoidance, doubt. Instead of pushing through blindly, get curious. What part of the goal feels hard right now? What’s stopping you? Maybe it’s fear, lack of clarity, or a need to adjust your approach.

Journal this out: Where am I feeling resistance? What’s one way I can make this easier for myself? Maybe you need to change your environment, ask for advice, or try a different strategy. Adapt, don’t abandon.

Call in Back-Up & Ask for Help

You don’t have to do this alone. Whether it’s a friend, coach, mentor, or support group, having someone in your corner can make all the difference. Accountability and encouragement help keep you on track when motivation wavers.

Reach out to one person today—send a text, make a call, or join a supportive group. Ask for guidance, accountability, or just some positive encouragement.

Reignite Your Why

Why did you start this journey in the first place? When motivation dips, reconnecting with your deeper purpose can reignite your drive. Maybe it’s for your health, your future, your happiness, or your personal growth. Keep that reason front and center.

Write down your “why” in one sentence. Stick it on your mirror, set it as your phone wallpaper, or say it every morning. Let it be your north star.

Reframe the Setback as a Lesson

Every setback carries a lesson—if you're willing to see it. Instead of dwelling on what went wrong, ask: What can this teach me? Maybe you need a new strategy, a fresh mindset, or better support. Growth happens through challenge.

Reflect on your setback. What’s one lesson you can take from it? Write it down and use it to adjust your approach moving forward.

Prioritize Rest & Self-Care

Burnout is real. Sometimes, losing momentum is your body’s way of telling you to slow down. Rest isn’t a setback—it’s fuel for your next step. Make space for sleep, movement, good food, and things that bring you joy.

Schedule at least 30 minutes today for you—a walk, a bath, a good book, or simply doing nothing. Recharge and come back stronger.

Visualize Your Comeback

See yourself succeeding. Visualization is a powerful tool used by athletes, entrepreneurs, and high achievers to manifest success. Picture yourself taking action, overcoming obstacles, and reaching your goal. Your brain responds to mental imagery almost as if it’s reality—so use that to your advantage.

Take five minutes to close your eyes and visualize yourself back on track, taking steps forward, and feeling accomplished. Let that vision fuel you.

Take Imperfect Action - Just Start Somewhere

Finding motivation doesn’t come from waiting for the perfect moment. It comes from action—messy, imperfect, and small. The sooner you take one step, the easier the next one becomes. Don’t overthink it. Just start.

What’s one small thing you can do right now? Do it. No matter how tiny. Progress is progress.

Finding Motivation - Final Thoughts

A setback is just that—a setback, not a full stop. Give yourself grace, acknowledge your progress, and take one step at a time. Your journey isn’t over. In fact, this could be the very moment you look back on and say, That’s when I found my strength.

So take a deep breath, shake off the doubt, and move forward—one small, self-loving step at a time. Your motivation is waiting for you!