How to Stay Motivated When You Feel Like Quitting: A Psychological Guide

We’ve all hit that point: you’re exhausted, stuck, and the thought of quitting seems like the easiest option.

But before you throw in the towel, let’s take a look at why this happens and, more importantly, how to push through it.

The Science Behind Why You Want to Quit

There are a few psychological forces at play when you feel like quitting. Understanding these can help you tackle them head-on.

1. Intolerance of Uncertainty

The unknown can be incredibly uncomfortable.

Research shows that people with intolerance of uncertainty experience anxiety when they can’t predict outcomes (Dugas et al., 2020).

When things get tough and you can’t see the finish line, your brain may push you toward quitting, hoping that will provide some closure.

But, the truth is, pushing through uncertainty can actually build resilience over time.

2. Burnout: When You’re Running on Empty

Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress (Maslach & Leiter, 2016).

When you’re burned out, motivation can disappear.

You start doubting whether it’s worth continuing.

The key here is understanding that burnout can be managed, and taking steps to restore energy doesn’t mean quitting.

3. External Pressures

External factors, like pressure from a boss or societal expectations, can also make you feel like quitting.

Sometimes, we’re more influenced by outside opinions than we realize.

Robert Cialdini’s work on social influence (2021) reveals how external expectations can affect your decisions, sometimes pushing you to quit even when it’s not your true choice.

How to Stay Motivated: Practical Strategies

Now that we know why quitting seems tempting, let’s talk about how you can stay motivated and keep going, despite these challenges.

1. Reframe Your Negative Thoughts

When you feel like quitting, your brain often jumps to the worst-case scenario.

Cognitive Behavioral Therapy (CBT) teaches us to challenge those negative thoughts. Instead of thinking, “This is impossible,” ask yourself, “What small step can I take today?”

Research shows that reframing thoughts this way can significantly boost motivation (Beck, 2019).

2. Take Short Breaks to Avoid Burnout

When you’re feeling burned out, pushing through can make things worse. Instead, take micro-breaks to recharge.

These small pauses — just a few minutes of rest — have been shown to improve focus and reduce stress (APA, 2021).

This simple strategy can help you come back refreshed, ready to tackle the task at hand.

3. Find Your “Why”

The most sustainable motivation comes from within.

According to the Self-Determination Theory (Deci & Ryan, 2000), when we feel connected to the purpose behind our work, we’re more likely to push through difficulties.

Take a moment to reflect on why you started. What drives you to keep going? Remembering your why will give you the energy to persist.

4. Celebrate Small Wins

Even if the big picture feels far off, celebrating small victories can keep you motivated.

Locke and Latham’s research on goal-setting (2002) shows that breaking down tasks into smaller chunks can create a sense of accomplishment.

Every small win fuels your motivation and builds momentum.

5. Seek Support

Sometimes, you don’t have to go it alone.

Research on social support (University of Houston, 2021) shows that talking to someone you trust can help you feel more motivated.

Whether it’s a friend, mentor, or colleague, leaning on others for encouragement can make a world of difference.

Quitting might seem like an easy way out, but it’s not the only way. Understanding the psychological forces behind your desire to quit and using proven strategies to manage them can help you stay motivated.

By reframing your thoughts, taking breaks, remembering your purpose, celebrating small wins, and leaning on support, you’ll be better equipped to push through the tough moments and reach your goals.

Sources

• American Psychological Association. (2021). The science of stress and how it affects your health.

• Beck, A. T. (2019). Cognitive therapy: Basics and beyond. Guilford Press.

• Cialdini, R. B. (2021). Influence: The psychology of persuasion. HarperBusiness.

• Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.

• Dugas, M. J., et al. (2020). Intolerance of uncertainty and its role in anxiety. Current Psychiatry Reviews, 16(1), 56–65.

• Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.

• Maslach, C., & Leiter, M. P. (2016). Burnout and engagement in the workplace. In K. M. Tetrick & J. C. Flemming (Eds.), Handbook of Occupational Health Psychology (pp. 153–164). American Psychological Association.