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Motivation is Your Responsibility: How to Pump It Up When It’s Running Low

Writer's picture: Tracey HemphillTracey Hemphill

Let’s talk about motivation. It’s a tricky one, isn’t it? It feels so good when it’s high—you’re in the zone, effective and enthusiastic with training, knocking out tasks, and everything seems to flow effortlessly. But what happens when it dips? What do you do when the spark that got you going starts to flicker?

Here’s the thing: motivation is your responsibility. It’s not something you either have or don’t. It’s a trainable variable, a skill you can develop and strengthen. And when it starts to wane, you can pump it back up.


Why Might Your Motivation Be Low?

We’ve stepped into 2025, and for many athletes, the new year brings a mixed bag of emotions. Maybe you left 2024 on a high:

  • You smashed your goals.

  • Got great grades.

  • Hit personal bests or podium finishes.

  • Achieved things that made you feel unstoppable.

But now? Maybe you’re wondering if you can replicate that success. There’s pressure to deliver again, and the thought of starting over can feel overwhelming—maybe even exhausting. It’s a lot to carry.

Here’s a reality check: you’re not a robot. Having a wobble, feeling a dip in motivation—that’s human. The key is to recognize it and take action.


Step One: Let It Out

If you’re feeling unmotivated, start by acknowledging it. Don’t suppress those feelings or beat yourself up for them. I often tell athletes, “Let it out. Get it all off your chest.” Admitting you’re feeling low doesn’t mean you’re weak or failing—it means you’re self-aware.

Sometimes, athletes worry about what it means to feel unmotivated. They ask themselves, “Am I losing my edge?” But it’s not about that. It’s about being honest with yourself and giving yourself the chance to reset.


Step Two: Check In With Your “Why”

When motivation dips, the first thing to do is revisit your “why.” Why are you doing this? What do those results mean to you? What meaning do they hold for others?

Think about what drove you to put in the effort in the first place. Was it the feeling of pride after a big win? The joy of seeing all your hard work pay off? The knowledge that you’re pushing your limits and growing as a person?

Your “why” is your compass. It helps you refocus, recalibrate, and move forward with clarity.


Step Three: Fix Your Vision

Once you’ve reconnected with your “why,” set your sights on your goals. Picture the outcomes you’re striving for—the medals, the grades, the personal bests. Imagine how you’ll feel when you get there.

Visualization isn’t just a mental exercise; it’s a motivational tool. When you can clearly see where you’re headed, it’s easier to take the steps to get there.


Step Four: Arm Yourself with Resources

Motivation doesn’t exist in a vacuum. It thrives when you have the right tools, energy and support:

  • Are you getting enough rest, eating well, and managing your stress?

  • Do you have a supportive network—coaches, teammates, friends, family—who encourage and inspire you?

  • Do you know what you need to do next? If not, where can you learn?

  • Are you seeking guidance from someone who can help you perform at your best?

When you take control of the things you can control, you start building momentum. And when you train yourself to notice the small wins along the way, motivation will follow.


For Coaches and Parents: How to Help

If you’re a coach or parent noticing that an athlete’s motivation is dipping, here’s what you can do:

  1. Create a Safe Space: Let them know it’s okay to feel unmotivated. Encourage open conversations about their feelings without judgment. Be the security they need.

  2. Are their goals clear?Assess whether or not they have clear goals. These provide for measurement and feedback, letting them identify their wins and process feedback. 

  3. Help Them Revisit Their Why: Ask questions that help them reconnect with their purpose. Why did they start? What excites them about their goals?

  4. Celebrate Small Wins: Help them see progress, even in small steps. Acknowledging effort and growth can reignite their spark.

  5. Offer Practical Support: Whether it’s a pep talk, extra resources, or just being there to listen, your presence matters.


Motivation isn’t about shouting, “Come on, you’ve got this!” from the sidelines. It’s about helping them find the internal drive to keep going.

If you’re struggling to find your motivation or you’re not sure how to help your athlete get back on track, I can help.

At Complete Athlete, we specialize in building mental strength, helping athletes access Flow States, and finding clarity when things feel uncertain.

Motivation might dip from time to time, but with the right mindset, tools, and support, you can always find your way back. Let’s work together to train this skill so it becomes second nature.

Take control. Train your mind. Build your motivation.

Reach out to me today, because that’s kind of what we do.




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Tracey Hemphill

Tel: + 27 083 399 1205

22 Tipuana Drive, Glen Hills

4051

©2023 by Complete Athlete

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