This is something almost every teen experiences, yet most of us blame ourselves for it. Motivation seems like it should be this constant source of energy that keeps us going, but in reality, it naturally comes in waves. According to psychologists, motivation is influenced by mood, stress, sleep, environment, and even hormones – so expecting yourself to stay motivated all the time is unrealistic.

Growing up, I used to think losing motivation meant something was wrong with me. I’d have days where I’d feel unstoppable and then suddenly days where even the smallest task felt overwhelming. When I couldn’t stay consistent, I’d get frustrated with myself and feel guilty, which only made motivation disappear even more. This cycle can be harmful, especially when it starts affecting your self-worth and academic life.

What I’ve learned is that motivation isn’t something you wait for – it’s something you build. And strangely enough, you build it by doing small things, not huge ones. Momentum is created through consistency, not perfection. When I started focusing on just doing a little bit each day rather than trying to finish everything at once, things became easier. Crossing even the smallest task off my list would give me that small boost of dopamine, making the next task feel more achievable.

The trick is accepting that you won’t always feel motivated, and that’s okay. You’re not supposed to. What matters more is learning how to move gently, even on the days where you feel stuck. Start with one small thing – reading one page, replying to one email, tidying one corner of your room. Those tiny actions add up, and eventually they create the momentum motivation couldn’t.

Self-compassion is essential here too. Being harsh on yourself for “not doing enough” only drains your energy further. Instead, try asking yourself: “What’s one small thing I can realistically do right now?” It’s a kinder, more sustainable approach that helps you keep moving forward.

In the end, motivation might come and go, but momentum – once you build it – can carry you much further.

Sabrina Kanli