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Monday Motivation: How to Stay on Track with Long-Term Goals When You Feel Like Giving Up



Tall mountain in the distance with sunlight and a person giving a thumbs up

We’ve all been there: you set a goal, bursting with excitement and motivation, only to hit a wall of frustration when progress seems slower than expected. Whether you’re striving to write a novel, train for a marathon, or launch a new business, staying committed to a long-term goal can feel like an uphill battle. But don’t worry—today’s Monday Motivation blog post is here to reignite your fire and show you how to stay the course, even when things get tough.


Why Do We Lose Motivation for Long-Term Goals?


Setting a long-term goal can feel exciting in the beginning. The idea of accomplishing something big ignites a spark of enthusiasm. But as the days turn into weeks and the weeks turn into months, that initial energy can start to fizzle out. Why? Because we live in a world of instant gratification. We’re used to seeing quick results, and when things don’t happen as fast as we’d like, it’s easy to lose heart. But remember, Rome wasn’t built in a day—and neither is your success.


One of the biggest challenges with long-term goals is the delay in rewards. It’s hard to stay motivated when the finish line seems so far away, but with the right mindset and strategies, you can stick to your plan and see it through.


> "The only way to achieve the impossible is to believe it is possible." — Charles Kingsleigh, Alice in Wonderland


1. Break It Down: Small Wins Lead to Big Victories


One of the best ways to tackle a long-term goal is to break it down into smaller, more manageable milestones. Instead of focusing on the end goal, which may seem overwhelming, think about what you can accomplish in the next week or month.


For example, if you’re working on writing a book, set a word count goal for the week, rather than stressing over the full manuscript. Not only does this make the task feel less daunting, but it also gives you regular opportunities to celebrate your progress. Each small win boosts your confidence and motivation.


Action Step: Create a step-by-step plan for your goal, breaking it into smaller tasks. Set deadlines for each mini-goal and track your progress.


> "Success is the sum of small efforts, repeated day in and day out." — Robert Collier


2. Visualise the Finish Line: Keep Your ‘Why’ Front and Centre


When motivation starts to wane, remind yourself why you set this goal in the first place. What inspired you? What will achieving this goal bring to your life? Whether it’s personal fulfilment, financial freedom, or the joy of completing something you’ve always dreamed of, keep that ‘why’ at the forefront of your mind.


Visualization is a powerful tool that can help you stay focused. Picture yourself crossing that finish line—whether it’s holding a published book in your hands, celebrating a business milestone, or achieving a new level of fitness. Close your eyes and let that vision inspire you to push forward.


Action Step: Create a vision board or write down your reasons for pursuing your goal. Keep it somewhere visible to remind yourself why you started when things get tough.


> "I visualized where I wanted to be, what kind of player I wanted to become. I knew exactly where I wanted to go, and I focused on getting there." — Michael Jordan


3. Celebrate Progress, Not Perfection


It’s easy to feel discouraged if you’re not moving as quickly as you’d like or if things don’t go perfectly to plan. But progress is progress, no matter how small. Perfectionism can be a sneaky trap that derails long-term goals because it makes you feel like nothing is ever good enough. Instead, shift your focus from perfection to growth.


Celebrate each step forward, no matter how minor. This doesn’t mean throwing a party for every milestone (although why not?), but acknowledging your progress can give you the motivation to keep going. Success isn’t linear, and every step brings you closer to your goal.


Action Step: Each week, reflect on what you’ve accomplished, and give yourself a pat on the back. Reward yourself for staying on track with small incentives, like a favourite snack, an hour of relaxation, or a day off.


> "It’s not about perfect. It’s about effort. And when you implement that effort into your life every single day, that’s where transformation happens. That’s how change occurs." — Jillian Michaels


4. Embrace Setbacks: Learn and Move Forward


Setbacks are inevitable, but they don’t have to derail your progress. Every successful person has faced obstacles on their journey to success. The key is to view these moments not as failures but as learning opportunities.


When things don’t go according to plan, take a step back and reassess. What went wrong? What could you do differently next time? Resilience is about bouncing back stronger and wiser after each setback.


Action Step: When you encounter a roadblock, write down what happened and what you learned from the experience. This way, you’re turning setbacks into valuable lessons that will help you move forward with more clarity.


> "Failure is not the opposite of success; it’s part of success." — Arianna Huffington


5. Accountability: Don’t Go It Alone


One of the best ways to stay motivated is to have an accountability partner. When you share your goals with someone else, it creates a sense of responsibility that can help you stay committed. Whether it’s a friend, family member, or even an online community, having someone to check in with can make all the difference.


Regular check-ins help keep you on track and give you a sounding board to share challenges and celebrate victories. Sometimes, just knowing that someone else is rooting for you can give you the extra push you need to stay focused.


Action Step: Find an accountability partner or join a group of like-minded individuals. Set up regular check-ins to share progress and challenges.


> "Surround yourself with only people who are going to lift you higher." — Oprah Winfrey


6. Create a Routine: Consistency is Key


Motivation may fluctuate, but habits stick. The more you can turn your goal-related activities into a routine, the less you’ll have to rely on motivation alone. Whether it’s writing for 30 minutes every morning, exercising at the same time every day, or setting aside a specific hour for planning, consistency is what gets results.


Creating a routine not only makes it easier to stay on track but also reduces decision fatigue. When your daily actions are automatic, you won’t have to spend energy deciding when or how to work on your goal—you’ll just do it.


Action Step: Establish a daily or weekly routine that incorporates time for working on your goal. Stick to it even on the days when you don’t feel like it.


> "We are what we repeatedly do. Excellence, then, is not an act, but a habit." — Aristotle


Stay the Course and Achieve Your Dreams


Sticking to long-term goals requires resilience, patience, and persistence. Remember that setbacks are part of the process, and every small step brings you closer to your dream. By breaking your goal into smaller milestones, visualising success, and celebrating progress, you can keep the momentum going—even on the tough days.


If you’ve got a long-term goal in mind I’d love to hear about it! Share your goal in the comments below, or let me know what strategies help you stay motivated when things get tough.


> "The secret of getting ahead is getting started." — Mark Twain


In case you found this post in a random way and don’t know me, Hello, my name is Fran and I’m an author. Discover more about me personally and my women's historical and contemporary fiction novels when you join my readers' community! Click on the link below to receive a free short story along with a monthly newsletter filled with exciting updates and exclusive content.


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