How to Stay Mentally Strong While Chasing Big Goals

Going after something big can feel exciting and a little scary. Maybe you want to start your own business, land your dream job, run a race, or undertake a big creative project. It is normal to feel pumped one day and drained the next. The truth is, chasing big goals takes more than talent. It takes mental strength to keep going when things get tough.

Here are seven ways to keep your mindset strong and your motivation high.

1. Know Your “Why”

Your “why” is your fuel. It is why you get up early, stay up late, and keep trying when things get messy. Ask yourself, “Why does this goal matter to me?” and write it down. Keep it somewhere you will see it often, like your phone wallpaper or notebook cover.

When you hit a tough day, return to that reminder. It will help you find your why again and remind you that quitting isn’t an option. You can take our free Personal Values Quiz to uncover what truly matters to you and keep your ‘why’ front and center when things get tough.

2. Start Small and Stack Wins

A huge goal can feel impossible if you only focus on the big picture. Instead, break it down into mini-goals you can crush in days or weeks. Every small win builds momentum and keeps you moving forward.

Example: If you want to write a book, start with an outline, then commit to writing a page a day. That page becomes a chapter, and before you know it, you are halfway there. The key is to be consistent, even when progress feels slow.

3. Build a Routine That Works for You

Your habits shape your results. Create a routine that supports mental clarity and makes it easier to work on your goal, even on low-energy days.

• Set specific work blocks for your goal.

• Prioritize rest and recovery because mental exhaustion can feel like failure, but it is often just a signal that you need a break.

• Include uplifting habits such as deep breathing exercises, journaling, or mindfulness.

4. Prepare for Setbacks

Things will go wrong. You might fail at something, get rejected, or lose motivation. That is normal. The key is to see setbacks as part of the process, not a sign to give up.

Instead of asking, “Why me?” try, “What can I do next?” Every obstacle is a chance to grow, actively learn, and build the mental resilience that keeps you moving forward. You can take our free Emotional Intelligence Quiz to strengthen your self-awareness and resilience, turning setbacks into stepping-stones instead of roadblocks.

5. Choose Your People Wisely

The people around you can lift you or drag you down. Surround yourself with friends, mentors, or online communities that inspire you and believe in your vision.

If someone is constantly negative, setting boundaries and protecting your energy is okay. The right circle can help you stay positive, even when challenges feel overwhelming.

6. Celebrate Every Step

Do not wait until you reach the end to feel proud. Celebrate each milestone, even the small ones. It will make the journey more enjoyable and keep your motivation alive.

Try keeping a “win list” in your phone notes to track progress. Looking back at it on hard days can give you the push you need and remind you how to stay motivated through ups and downs.

7. Take Care of Your Mind

You cannot chase your dreams if you are running on empty. Make time for things that recharge you because learning how to avoid burnout is just as important as chasing progress.

• Meditate or practice deep breathing exercises to manage stress.

• Move your body to boost your energy and mood.

• Spend time outside to clear your head.

• Get enough sleep so you can think and focus clearly.

Takeaways

Big goals are not just about the finish line. They are about the person you become along the way. Stay connected to your “why,” take small steps, and keep your mind healthy. You have everything it takes to make it happen.

Stay consistent, stay focused, and remember you can do more than you think.

References and Citations

• Duckworth, Angela. "Grit: The Power of Passion and Perseverance." Scribner, 2016.

  Highlights how sustained effort and purpose drive long-term success.

• Seligman, Martin E. P. "Flourish: A Visionary New Understanding of Happiness and Well-being." Free Press, 2011. Explores positive psychology and how optimism and resilience enhance goal pursuit.

• Baumeister, Roy F., and John Tierney. "Willpower: Rediscovering the Greatest Human Strength. Penguin Books, 2011." Provides evidence on self-control, habit formation, and maintaining motivation over time.

• Ryan, Richard M., and Edward L. Deci. “Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being.” American Psychologist, vol. 55, no. 1, 2000, pp. 68–78. Shows how autonomy, purpose, and intrinsic motivation sustain long-term effort.

• Luthans, Fred, et al. “Psychological Capital: Developing the Human Competitive Edge.” Oxford University Press, 2007. Focuses on hope, efficacy, resilience, and optimism as key components of mental strength.