It’s Normal for Motivation to Go Up and Down
From time to time, we realize we need to make changes in our behavior or lifestyle—especially when it comes to breaking habits tied to addiction. But even when you start out strong, motivation often fades after a few days or weeks.
That doesn’t mean your original desire to change wasn’t genuine or that you “didn’t want it enough.” It simply means you’re human. Motivation fluctuates. The key is learning how to keep moving forward even when you’re not “feeling it.”
Below are seven questions to help you prepare for the ups and downs of change and keep your recovery on track.
1. What’s My Motivation to Make Different Choices?
Why do you want to change? Maybe you’re realizing that continuing as-is risks harm to your health, relationships, or peace of mind. Or perhaps you have a clear picture of what life could look like when you’re living in freedom.
Having a clear “why” gives you something to come back to when motivation drops. Write it down somewhere you can revisit often.
2. What Have I Tried Before—and Why Didn’t It Work?
Change rarely happens perfectly the first time. If you’ve tried before, reflect on what got in your way. Were your goals too ambitious? Did you expect quick results?
This isn’t about failure—it’s about learning. Every attempt gives you valuable information for what to try differently next time.
3. How Confident Am I That I Can Do It Now?
If you start out doubting yourself, you’ll look for proof that you can’t succeed. But when you expect to grow—mistakes and all—you’ll handle setbacks differently. You’re not the same person you were during your last attempt. This time, you have more insight and more tools.
4. What Specific Choices Do I Need to Make?
Identify concrete actions, not vague goals. If your goal is to cut back on alcohol, list specific steps: removing triggers from your home, replacing evening drinks with another routine, or scheduling support meetings.
If something worked before—like a few weeks of progress—study what helped. It’s often not about starting but about maintaining.
5. How Do I Feel When I Think About Making These Changes?
Change stirs up emotions—excitement, fear, or overwhelm. If it feels too big, start smaller. Setting “micro-goals” keeps you moving forward without burning out.
For example, instead of saying, “I’ll never drink again,” try “I’ll make it through today without drinking.” When goals feel doable, motivation lasts longer.
6. How Will I Measure Success?
Vague goals like “get healthier” or “be in control” are hard to track. Instead, define success in small, measurable ways: “I’ll attend three support meetings this week,” or “I’ll go one week without using.”
Clear progress builds momentum and keeps you motivated when the excitement fades.
7. What Will I Do If I Struggle or Slip Up?
Setbacks are part of change—not proof of failure. Expect them, and plan for them. When things don’t go as planned, pause, review what happened, and adjust your approach.
People sometimes describe a moment when they “just knew” they were done with old habits. While that can happen, it’s rare. For most of us, change comes through consistent, imperfect effort and grace for ourselves along the way.
Getting Support for Addiction Recovery
If you’ve been trying to change but can’t seem to make it stick, you don’t have to do it alone. Working with a professional counselor can help you identify what keeps you stuck and build the tools you need to keep moving forward—even when motivation dips.
Lime Tree Counseling’s addictions counseling helps clients struggling with alcohol, drug, or behavioral addictions find practical ways to stay accountable and make real, lasting progress. Our licensed therapists offer in-person sessions in Ambler, PA, and online counseling for clients throughout Pennsylvania.
If you’re ready for change, we’re here to help you take that next step.
Related Reading
If you found this helpful, you might also like our post on Healthy Living: How to Create Sustainable Change.
About the Author
Nate Bailey, MA, LPC, is a Licensed Professional Counselor and the Director of Operations at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of counseling experience, he specializes in helping clients overcome addictions, trauma, and anxiety through practical, goal-oriented therapy. Nate uses evidence-based approaches to help individuals experience genuine healing and lasting change across Pennsylvania.
FAQs
How can therapy help with addiction recovery?
Therapy helps you understand the root causes of your addiction, identify triggers, and learn coping skills that make lasting change possible.
Is it normal to lose motivation during recovery?
Yes. Motivation naturally fluctuates. A therapist can help you stay on track even when the desire to change feels low.
What’s the best first step toward recovery?
Start by talking to a counselor who specializes in addiction therapy. They’ll help you create a realistic, supportive plan for change.
Do you offer online counseling for addiction in Pennsylvania?
Yes. Our team provides online counseling for addiction recovery across Pennsylvania.