Why Am I Losing Motivation For My Goals? (And What To Do About It)
- Eric Kaufmann
- Jul 7, 2024
- 5 min read
Updated: Apr 29
TL;DR: If you’ve ever lost motivation halfway through a goal, you're not lacking discipline, you’re experiencing the "Middle Problem,” a natural dip in motivation that happens to everyone.
In this article, you’ll learn why motivation fades over time, how this middle phase impacts your confidence and follow-through, and how to design goals that actually survive it. Using the SPARK Method, you’ll discover how to break goals into manageable weekly actions, plan for motivation dips, and stay consistent even on hard days.
Hi Friend,
Ever set a big goal, full of genuine excitement, and then weeks later wonder where all of that motivation went?
How is it possible that we could feel so committed to something one day, and then completely lose any drive to follow through in just a few weeks?
Before we know it...
we haven't been to the gym in weeks
ee haven't picked up that book we started last month
the garage is still a disaster
This isn't about willpower, discipline, or consistency. This is what Dr. Maya Shankar calls the Middle Problem.
The reason most people fall into the Middle Problem is that their goal isn’t built to survive the middle.
That’s where the SPARK Method comes in. It helps us:
break goals into weekly actions
predict when motivation will drop
build systems that carry us through the hard days
In other words, it’s designed for the exact moment when most people fall off.
Today, we're exploring how to solve the Middle Problem and increase motivation by using the SPARK Method.
Let's dive in.
Why Am I Losing Motivation For My Goals?
Motivation isn’t something we can rely on. It rises and falls based on novelty, emotion, and proximity to a reward.
Many people lose the initial excitement and motivation they had when they set a goal because of the Middle Problem.
It's a natural phenomenon every human experiences when chasing a goal. This is how it works:
Motivation is at a high when we set a goal.
Time passes, and we lose motivation. This is The Middle Problem.
As a deadline approaches, motivation spikes.
Many of us experienced this in school:
In September, we felt super motivated, proclaiming, "This year, I'm not getting any Cs!"
By November, that motivation had dwindled. Missing assignments piled up, and grades slipped.
Then, in the final weeks before summer, the motivation from September returns! We go to extra help, study for final exams, and submit past due assignments.
Here's how the Middle Problem works in the adult world:
In January, we set a health goal to reach by summer. We go to the gym and avoid desserts for a month.
By March, the gym becomes something we dread, and the ability to resist chocolate after dinner is gone.
When June rolls around, and beach season is close, that January motivation comes back! Going to the gym feels much easier, and we stop buying unhealthy snacks.
See the pattern here?
The Middle Problem is where our confidence is destroyed. It's where we start questioning ourselves. It's where we enter the executive function shame spiral.
How Can I Overcome The Middle Problem?
We can’t make the Middle Problem magically disappear. It’s a part of being human. However, we can use executive function skills to work through it.
The simple solution for the middle problem is to chunk our goals into weekly action steps.
As an adult executive function coach, here's how I help clients overcome The Middle Problem using the SPARK goal-setting method.
1. Develop Awareness (SPARK: Plan)
Before you take action, plan for the Middle Problem. We can predict that motivation will drop at some point.
Right now, updating my resume and applying to jobs feels doable. But in a few months, I might lose this motivation. That's the Middle Problem.
2. Know It's Normal (SPARK: Keep Score)
SPARK builds in intentional reflection moments. That way, instead of shaming ourselves for being unmotivated, we can accept it as normal.
There’s no need to beat ourselves up over something that is a part of being human.
Okay, my drive to find a new job is low right now. Nothing wrong with that. It's normal.
3. Set Micro Goals (SPARK: Plan + Action)
The solution to the Middle Problem is to shrink the time we experience it. This is where the SPARK Method shines.
After you set your goal, chunk it into weekly action steps. Now, the middle problem lasts a few days, not months.
❌ By the end of the month, I will revamp my resume.
✅ This week, I will finish the education section of my resume.
This is especially powerful for adults with ADHD because a shorter goal pursuit aligns well with our attention spans. Also, reaching small goals spikes dopamine levels. Doing this frequently makes chasing a big goal feel easier.
Summary: Why We Lose Motivation For Our Goals
When we set goals, our motivation is at an all-time high.
Then the middle hits.
Energy drops. Life gets busy. The goal feels harder than we expected.
This isn’t a failure. It’s the Middle Problem.
Most people fall off here because their goal wasn’t designed to survive this phase. The solution isn’t more discipline but better structure.
When you expect motivation to drop, stop shaming yourself for it, and break your goal into small, weekly actions you shrink the middle from months… to days.
That’s exactly what the SPARK Method is designed to do. It helps you stay consistent when motivation fades, not just when it’s high.
If you're losing motivation for your goals, here's a quick solution you can try today:
Acknowledge the middle problem as normal, not failure.
Chunk your goal into a weekly action step.
Set a reminder, put it on your calendar, and make a visual cue.
You've got this!
In service,
Eric
FAQs:
Why do I lose motivation halfway through my goals?
Losing motivation halfway through a goal is not a sign that you lack discipline—it’s the “Middle Problem.” Motivation naturally rises and falls based on novelty, emotion, and how close we are to a reward. When we first set a goal, excitement is high. As time passes, that excitement fades, and the goal starts to feel harder than expected. This dip in the middle is where most people struggle, not because they’re inconsistent, but because their goal wasn’t built to survive this phase.
What is the Middle Problem in goal setting?
The Middle Problem is a natural drop in motivation that happens to everyone during goal pursuit. At the beginning, motivation is high. Then the middle hits—energy drops, life gets busy, and confidence takes a hit. This is often where people enter a shame spiral and start questioning themselves. As deadlines get closer, motivation spikes again. The problem isn’t you—it’s that most goals aren’t designed to handle this middle phase.
How can I stay consistent when motivation fades?
You can’t eliminate the Middle Problem, but you can design your goals to survive it. The key is using the SPARK Method to break goals into small, weekly action steps. When you shrink your goal into manageable pieces, the middle phase lasts days instead of months. You can also plan ahead for motivation dips, recognize that they’re normal, and avoid shaming yourself. Consistency doesn’t come from relying on motivation—it comes from building systems that carry you through the hard days.
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.
