STAYING THE COURSE: HOW TO MAINTAIN MOTIVATION AFTER POSITIVE CHANGE
Making positive changes in life or work can feel empowering. Whether it is starting a new habit, setting boundaries, or taking a step towards a goal, those moments of growth remind us of what is possible. Yet, alongside the excitement, it is common to feel some doubts: "What if I cannot keep this up? What if I go backwards?"
This fear is natural. Change, while rewarding, can challenge the comfort of old routines. For some, this fear stems from perfectionism or the belief that one slip up means failure. For others, particularly if you’re neurodivergent, there may be worries about losing the structure or energy that made the change possible in the first place. Wherever you find yourself, the good news is that you can build ways to sustain motivation and face setbacks with confidence.
Why the Fear of Returning to Our Old Ways Is Normal
When we grow or change, our brains often resist, pulling us back towards what feels familiar. This resistance is rooted in how the brain works. The basal ganglia, a structure in the brain responsible for habits and routines, loves patterns that are already established. These patterns feel efficient, even when they no longer serve us. When we step outside these routines, the prefrontal cortex (responsible for planning and decision making) has to work harder. This added effort can feel uncomfortable, leading to doubt or a pull back to old behaviours.
For neurodivergent individuals, this dynamic can feel even more pronounced. For instance, if you rely on specific systems or routines to create stability, the disruption of those routines, no matter how positive the change, can be unsettling. Recognising these natural responses as part of the process helps reduce their power.
Grounding Yourself in Your “Why”
Motivation is easier to maintain when it is tied to meaning. Research in neuroscience shows that dopamine, the brain’s reward chemical, is released not just when we achieve a goal but also when we anticipate rewards that feel significant. Reconnecting with the deeper purpose behind your change can keep dopamine levels engaged and motivation alive.
Ask yourself:
What made this change important to me in the first place?
How has my life improved since taking this step?
What would I say to a friend who was feeling uncertain about their progress?
Journaling these thoughts or creating visual prompts can keep your reasons front and centre. For some, this might mean writing a daily reminder or creating a list of wins. For others, it could involve building a vision board or setting up digital reminders.
Staying Motivated: Practical Strategies
Celebrate Progress, Not Perfection
Neuroscience shows that celebrating small wins triggers dopamine release, reinforcing positive behaviour and making us more likely to continue. Acknowledge every step forward, no matter how small. Whether it is completing part of a task, showing up even when it feels hard, or trying again after a setback, each effort matters.
Find ways to celebrate that resonate with you. This might be treating yourself to something you enjoy, sharing your progress with a supportive friend, or simply pausing to reflect on how far you have come.
Prepare for Setbacks
Setbacks or staying in the same place do not erase progress; they are part of the journey. In fact, research suggests that encountering obstacles and learning to navigate them strengthens neural pathways, making new habits more robust over time.
Instead of seeing setbacks as a reason to stop, view them as opportunities to learn. Ask yourself:
What went differently this time?
What might I adjust next time?
What have I learned from this experience?
Having a plan in place for reflection and resetting can help you move forward with more ease.
Build Routines That Fit Your Life
The brain thrives on routines because they conserve energy. The more often you repeat a behaviour, the stronger the neural connections become, making it easier to sustain over time.
Experiment with structures that work for you. Some may prefer a consistent routine, while others need flexibility to stay engaged. If routines feel difficult, try using sensory cues, alarms, or apps as gentle reminders. For neurodivergent individuals, introducing novelty or variation into routines can make them more sustainable and engaging.
Rekindling Motivation When It Fades
Motivation naturally ebbs and flows. When it dips, use strategies to reignite it:
Reconnect with your “why.” Reflect on the purpose behind your change and the benefits you have already experienced.
Break tasks into smaller steps. The brain loves achievable goals. Completing even one small step can release dopamine and create momentum.
Change your environment. A new setting, a playlist, or even a different time of day can shift your perspective and energy.
Seek external accountability. Whether it is a coach, therapist, or a trusted peer, having someone to encourage you can make a significant difference.
For those who thrive on novelty, introducing a new tool or reward system can also reignite energy for the task.
Be Kind to Yourself
Growth is not linear, and self compassion plays a crucial role in maintaining progress. Neuroscience supports this: when we criticise ourselves harshly, the brain’s stress response activates, which can sap motivation and increase the likelihood of giving up. By contrast, self compassion activates areas of the brain associated with emotional regulation and problem solving.
If you feel like you’ve lost your way, remind yourself that progress is not erased by one difficult day. Reflect on what you have achieved so far and trust that growth is still happening, even when it feels slow.
You have already taken the first step. That is worth holding onto.
Maintaining positive change takes intention and care, but it is absolutely possible. By understanding how your brain works, grounding yourself in your reasons, and building supportive routines, you can sustain motivation. Motivation might not always be constant, but your ability to reconnect with it will keep you moving forward.
“Every action you take is a vote for the type of person you wish to become.”