Finding Motivation: How Young Adults Can Spark, Sustain, and Grow Their Drive
- Justin Lyons
- Sep 25
- 5 min read
“Success is the sum of small efforts, repeated day in and day out.” — Robert Collier
Have you ever woken up, stared at your to-do list, and thought: “I just don’t have the energy today”?
You’re not alone. Many young adults feel stuck at times—whether it’s struggling to study for exams, chase a career goal, or even just get out of bed when life feels overwhelming. Motivation can feel slippery, like it’s here one day and gone the next.
But here’s the good news: motivation isn’t something magical that only a few lucky people have. It’s something you can learn to nurture, create, and build—even on the toughest days.
In this post, we’ll explore where motivation comes from, how to find it, and most importantly, how to keep it alive.
What Exactly Is Motivation?
Motivation is the fuel that drives us toward our goals. Psychologists often describe it in two forms:
Intrinsic motivation – doing something because it feels meaningful or enjoyable (like learning a new skill because you love it).
Extrinsic motivation – doing something for a reward or outcome (like studying hard for good grades or working overtime for extra pay).
Both can be powerful, but studies show that intrinsic motivation—when your actions align with your personal values and passions—creates longer-lasting energy.
According to research from American Psychologist, when people connect tasks to personal growth or purpose, they’re more likely to stick with them compared to when they’re driven only by external rewards.
So the real secret isn’t just finding motivation—it’s creating meaning in what you do.
Why Motivation Feels So Hard Sometimes
If you’ve ever felt stuck, it’s not because you’re “lazy” or “not good enough.”
Motivation dips for many reasons:
Overwhelm: Too many goals at once can make you freeze.
Fear of failure: Worrying you might mess up can stop you from even starting.
Comparison trap: Scrolling on social media can make you feel behind.
Burnout: Constant pressure without rest drains your drive.
Here’s the truth: every young adult wrestles with these struggles. Even successful people admit they don’t always feel motivated—they’ve just built strategies to keep moving despite the dips.
How to Spark Motivation Daily
Let’s break down some practical, research-backed ways to find (and protect) your motivation.
1. Start Small and Build Momentum
Motivation grows with action. Have you ever noticed how hard it feels to start, but how much easier it gets once you’re in the flow?
Try this: instead of saying, “I need to write my whole essay,” start with, “I’ll write for 10 minutes.” Those small wins snowball into bigger accomplishments.
Tip: Use the 2-Minute Rule: if a task takes less than two minutes, just do it. Often, this jumpstarts bigger progress.
2. Find Your “Why”
When you know why you’re doing something, it’s easier to keep going.
Ask yourself:
Why do I want this degree?
Why am I saving money?
Why am I working on this habit?
Simon Sinek, author of Start With Why, says: “People don’t buy what you do; they buy why you do it.” Apply that to your own life—remind yourself of the bigger picture behind your daily actions.
3. Create a Vision Board or Journal
Sometimes motivation needs a visual boost. A vision board with inspiring images or a journal filled with your goals and reflections can keep your dreams front and center.
Example: If your dream is to travel the world, stick a photo of your dream destination above your desk. Every time you look at it, you’ll remember what you’re working toward.
4. Surround Yourself with the Right People
Motivation is contagious. If you hang out with friends who constantly complain, it’s easy to feel stuck. But if you’re around people who push you to grow, you’ll naturally want to rise to their level.
Research from Psychological Science found that social circles heavily influence our habits and drive. So ask yourself: Do the people around me lift me up—or pull me down?
5. Celebrate Small Wins
Young adults often wait for “big milestones” before celebrating.
But what about the little steps?
Finished your first page of an essay? Celebrate.
Saved your first ₱500 toward your goal? Celebrate.
Chose to go for a walk instead of scrolling TikTok? Celebrate.
Recognizing progress—even small wins—trains your brain to enjoy the journey, not just the destination.
6. Take Care of Your Energy
Motivation can’t thrive if your body and mind are running on empty.
Get enough sleep (yes, Netflix can wait).
Fuel your body with real food.
Move daily, even just stretching or walking.
Take breaks to recharge.
Think of yourself as a phone—
you can’t expect to function well if your battery is always at 5%.
7. Reframe Failure as Feedback
One of the biggest motivation killers?
Fear of failure. But here’s the truth: every failure is feedback.
Thomas Edison once said, “I have not failed. I’ve just found 10,000 ways that won’t work.”
Instead of thinking, “I failed, so I’m not good enough,” try: “This didn’t work, so I’ve learned what to try differently.”
Where to Find Motivation When You Feel Lost
Even with all the right tools, there will still be days when motivation feels out of reach.
Here are some go-to sources when you’re stuck:
Podcasts & TED Talks: Listening to stories of resilience can spark new energy.
Books: Titles like Atomic Habits by James Clear or Grit by Angela Duckworth are packed with insights.
Communities: Join groups—whether online or in person—where people share goals, struggles, and wins.
Mentors/Coaches: Having someone guide you can make a huge difference.
Nature: Sometimes, the best reset is stepping outside and breathing fresh air.
Remember: motivation doesn’t always “show up” by itself—you often have to go out and find it.
What Sparks Your Fire?
Take a moment to reflect:
What activities make you lose track of time because you enjoy them so much?
Who in your life makes you feel energized?
What goals light you up when you think about them?
These are clues to where your motivation truly lives.
You’ve Got This
Motivation isn’t about being “on fire” every single day. It’s about building habits, creating meaning, and showing up even when it feels tough.
Every step forward—no matter how small—counts.
So the next time you feel stuck, remember: motivation isn’t something you wait for.
It’s something you create.
Now it’s your turn: What’s one small step you can take today to spark your motivation?
Comment below or share this post with a friend who might need a boost. And if you want more practical tips on building resilience and motivation, subscribe to my blog for weekly inspiration.
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