How to Keep Going When You Feel Like Giving Up

The Moment We Feel Like Quitting

We’ve all been there—that moment when everything feels too overwhelming, too exhausting, or too frustrating to keep going. Maybe it’s a dream we’ve been chasing that isn’t coming together, a fitness goal that feels impossible, or a job that’s wearing us down. The thought creeps in: What if I just quit? Would it even matter?

It’s in these moments—the ones that test our patience, resilience, and self-belief—that we have a choice. Do we walk away? Or do we push through? The truth is, growth happens right at the edge of our comfort zone—just beyond the point where we feel like quitting. But getting there? That’s the hard part.

Why Do We Feel Like Giving Up?

Before we can push through, we need to understand why we feel like quitting in the first place. Most of the time, the urge to give up comes from a combination of overwhelm, self-doubt, and burnout. When a goal feels too big, our brains automatically resist it, making us feel stuck before we even get started. Lack of immediate results can also be discouraging, especially when we’ve been putting in effort but don’t see progress as quickly as we’d like. Fear and self-doubt creep in, convincing us that maybe we’re not capable, while exhaustion can cloud our judgment, making everything seem harder than it really is. On top of that, negative self-talk can be one of our biggest obstacles—our inner critic telling us we’re not good enough, smart enough, or strong enough to keep going.

These mental and emotional roadblocks are normal, but they don’t have to define us. The good news is that there are strategies to fight through these moments and build the resilience needed to push forward, even when we feel like giving up.

How Do We Keep Going When We Want to Give Up?

Pushing through when we want to quit isn’t about magically feeling motivated again. It’s about developing the mental and emotional strength to keep moving forward, even when we don’t feel like it. The ability to persist isn’t something we’re born with—it’s something we build over time, through practice and discipline. If we want to master the art of perseverance, we need to learn how to reconnect with our purpose, shift our perspective, manage our energy, and lean on the right support system to carry us through tough moments.

Reconnecting with Your “Why”

When we feel like quitting, it’s often because we’ve lost sight of why we started in the first place. Our initial motivation fades, obstacles pile up, and suddenly, our goals don’t feel as exciting as they once did. To get back on track, we need to realign with our deeper purpose. Reflecting on the reason we started can be one of the most powerful tools in pushing forward. Thinking back to what sparked this journey in the first place, and reminding ourselves of the impact reaching our goal will have, can reignite our determination.

Sometimes, visualization can help us reconnect. Closing our eyes and imagining how it will feel to accomplish what we set out to do—the sense of achievement, the pride, the relief—can help us stay committed when things get tough. If our goals involve helping others, creating a better future for ourselves, or proving something to ourselves, we should lean into that emotional connection. Writing down our “why” and keeping it somewhere visible can also serve as a daily reminder of what’s at stake. Whether it’s a sticky note on the mirror, a background on our phone, or a section in our journal, having that reminder nearby can push us to keep going. I wrote an excellent article, “Why Do You Do It?” that details discovering your why.

Breaking It Down into Small, Doable Steps

One of the biggest reasons we want to quit is feeling overwhelmed. When the journey ahead seems too big, we freeze, unsure of where to begin. Instead of focusing on how far we have to go, the key is to focus on taking one small step at a time. When we shift our mindset from “I have so much left to do” to “What’s one small thing I can do today?” we make progress feel more manageable.

A simple but effective way to break through resistance is the five-minute rule. If a task feels impossible to start, we commit to working on it for just five minutes. More often than not, once we begin, momentum carries us forward, and we end up doing far more than we expected. Tracking progress also helps. When we shift our focus from achieving perfection to making steady improvements, we begin to see that even small steps move us closer to our goal. Checking off small wins—whether it’s completing a workout, sending that email, or making progress on a project—creates a sense of accomplishment that fuels us to keep going.

Pushing Through Mental Resistance

Sometimes, the hardest part isn’t the work itself—it’s the mental battle that comes with it. Our minds have a way of convincing us to quit before we even get started. When we hit a wall, it’s often because fear, self-doubt, or exhaustion is tricking us into thinking we should stop. The first step to overcoming this is recognizing that these thoughts aren’t always true. When we tell ourselves, “I can’t do this,” we need to pause and ask, “Is that really true, or is this just discomfort talking?”

Reframing the struggle can also help. Instead of seeing obstacles as proof that we should quit, we can choose to see them as evidence that we’re growing. Struggles mean progress, not failure. Another powerful trick is the ten-minute rule. If we feel like giving up, we can commit to pushing through for just ten more minutes. Often, that small extension is enough to keep us going much longer than expected. Developing a personal mantra—something as simple as “I can do hard things”—can also help train our minds to keep moving forward when doubt starts creeping in.

Managing Your Energy, Not Just Your Time

When we feel like quitting, sometimes it’s not because we can’t do something—it’s because we’re exhausted. Burnout makes everything feel harder than it actually is, so we need to learn to manage our energy as much as our time. Recognizing when we need a break is essential. Pushing through is important, but so is knowing when to pause and recharge. Taking care of our physical health by eating well, drinking enough water, and getting enough rest is crucial. If we’re constantly feeling drained, it’s worth taking a step back to evaluate whether we’re fueling ourselves properly.

Movement can also help reset our mindset. Even a ten-minute walk can shift our mood, refresh our focus, and give us the mental reset we need to continue. Creating boundaries to protect our energy is equally important. Not everything deserves our time and attention. If something or someone is consistently draining us, we should be mindful of how much space we allow it to take up.

Leaning on Support & Accountability

We weren’t meant to push through challenges alone. Having the right people in our corner can make the difference between giving up and persevering. Surrounding ourselves with like-minded individuals who understand our struggles and encourage us can be a game-changer. Checking in with a friend, mentor, or support group can provide a fresh perspective and much-needed motivation when we’re feeling stuck.

At the same time, it’s important to be mindful of who we allow into our mental space. If certain people make us doubt ourselves or encourage us to quit, it may be time to set boundaries. The right support system doesn’t just hold us accountable; it reminds us of our strength when we forget it ourselves.

Keep Moving Forward

Quitting may always seem like an option when things get tough, but the biggest breakthroughs happen when we push through. Every time we resist the urge to give up, we prove to ourselves that we’re stronger than we think.

What’s one time you wanted to quit but kept going? Drop a comment below—I’d love to hear your story!