How to stay motivated and focused during times of uncertainty
Cobblestone path in a field that leads into a fog bank, obscuring the way ahead
“When nothing is sure, everything is possible.”
Uncertainty can feel overwhelming, making it hard to stay motivated and focused. The following are some strategies you can use to navigate with clarity and resilience, even when life feels unpredictable.
Focus on what you can control
One of the most challenging aspects of uncertainty is the lack of control – the brain hates not knowing! Being mindful of the things you can control helps – here are some things you can control:
· Your attitude and mindset
· The actions you take each day
· Your responses to external circumstances
Redirect your energy toward what you can control and let go of the things you can’t. This mindset shift frees you from feeling powerless and empowers you to take meaningful action.
Cultivate mindfulness and presence
Being here, now, and not ruminating about the past or trying to project the future helps to ground you in the present. Here are some ways you can cultivate mindfulness and stay in the now:
· Practice mindfulness techniques like deep breathing, grounding exercises, or short meditations.
· Engage your senses. What do you see, hear, and feel right now?
· Use mindful journaling to process your thoughts and release mental clutter.
Stepping away from what is triggering troublesome thoughts and getting quiet with these practices will help your mind stop racing so you can better focus and make intentional decisions.
Practice gratitude
The best way to keep a positive outlook and to help manifest good things in your life is to practice gratitude. It can be so easy to focus on problems, but being intentional about focusing on the good things brings more good things!
· Start or end your day by listing three things you’re grateful for
· Reflect on past challenges you’ve overcome and the growth they brought
· Thank someone through a nice note or acknowledgment
Gratitude doesn’t erase uncertainty, but it shifts your perspective and helps you see silver linings even in challenging times.
Embrace a growth mindset
Uncertainty can trigger fears such as fear of failure or the unknown, or taking a look at bad things that have happened before and thinking about all the things that you did “wrong”. By adopting a growth mindset, you can view these moments as opportunities to learn, grow and evolve.
· Reframe challenges: Instead of thinking “Why is this happening to me?” pivot and ponder possible learning opportunities.
· Stay curious – curiosity can help you to see different outcomes and ways to approach a situation.
· Ask yourself “what’s the best that can happen?”
Change begets growth. Use this time as a springboard to expand your capabilities.
Anchor to your “why”
Getting clear about your purpose creates a guiding light, and a deep anchor that will keep you tethered even in the stormiest times.
· Why am I doing what I’m doing?
· What impact do I want to have?
· How do I want to show up for myself and others?
Your "why" serves as a compass. It reminds you of your deeper goals and values when the day-to-day feels overwhelming. Write it down, make it visible, and revisit it often.
Break it down into small, manageable steps
Big transitions and challenges can feel completely overwhelming. Don’t make it worse by swinging for the fences without a team. Instead, focus on small, actionable steps that move you forward.
· Ask yourself daily what the one thing is that will move you forward today
· Create a list of three top goals for the week
· Focus on consistency
Small, consistent steps will get you to where you want to go, and are much easier for your brain and body to regulate. Instead of focusing on going viral for example, focus on getting a solid base of people who are aligned with what you offer.
Limit overwhelm by setting boundaries
You know the bright shiny objects that distract you? And the chaos that keeps coming and coming? Or that person who keeps pinging you for no good reason? Yeah, those. Let’s set some boundaries around them.
· Limit distractions by turning off notifications, setting a boundary for screen time, setting times for work and times for play, and being aware of when you get distracted.
· No is a complete sentence
· Take care of yourself – there’s only one of you and they don’t deserve you all the time, right? Self-care is vital.
Let go of the people, places and things that drain you. Once you start to notice them, it’s surprisingly easy to let go and focus on what and who really matters.
Connect with your support network/get into community
We go faster alone. We go farther with others. In uncertain times, cultivate your community, you’re going to want them around to share your journey and to gain some perspective.
· Join groups that align with your goals or challenges
· This goes out to the strong women and men out there: don’t hesitate to ask for help or advice; often, people want to support you but don’t know how until you ask!
· Collaborate with others. Conversations and brainstorming sessions can spark ideas and solutions you wouldn’t find on your own.
Connection reminds us that we’re not alone and provides the encouragement and support we need to keep moving forward.
Shift your energy with movement
Sometimes when we feel overwhelmed, we just want to hunker down and not do anything. This can make you feel more down. Instead, shift your energy by moving your body!
· If you’re mad, punch a pillow. Hard. Yell at it. Feel powerful.
· Get out into the sun and enjoy nature. Go for a walk. Clear your mind. Think about how big the universe is and if this will matter in five years.
· Dance it out! Shake that booty to your favorite songs. Bonus points if you have a partner.
· Speaking of partners (or not), sex gets those endorphins going and will help shift your energy quickly.
Reset your vision regularly
When life feels unpredictable, think about what you want to create for yourself. Visioning is a powerful tool that can ignite motivation and remind you of what’s possible.
· Visualize your ideal life in vivid detail: Where are you? What are you doing? Who are you with?
· Create a vision board to represent your goals and dreams. (Pro tip: Set up an on-site vision board workshop with me for you and your friends or business to dive deep into this practice!)
· Keep your vision flexible. It’s like a map. Sometimes you want to go to Denver, but decide along the way that you really like Santa Fe and want to spend some time there.
Your vision acts as a north star, guiding you forward even when the path is unfamiliar.
Uncertainty is an inevitable part of life, but it doesn’t have to halt your motivation or focus. By grounding yourself in your purpose, taking small steps, and leaning into practices that bring clarity and peace, you can navigate challenging times with resilience and grace.
Remember, every step forward—no matter how small—is a testament to your strength and commitment to living your best life. You’ve got this!
