As I’m writing this, fall has arrived—the trees are shedding their leaves, the sun is setting earlier, and many of us might feel that familiar “fall fatigue.” Also known as seasonal affective disorder, it can cause a noticeable dip in motivation and energy. It’s completely normal to feel like everything takes a little more effort during the colder months—whether it’s getting out of bed, staying active, or making plans with friends. In this post, I want to talk about how to do hard things (or really, how to do anything when it feels hard).
Clearly identify what you need to do
The first step in doing hard things is figuring out exactly what you need to do. Sometimes, it’s not a lack of motivation holding us back—it’s a lack of clarity.
Take going to the gym to work out. “Work out” sounds straightforward, but what does that actually mean? Are you lifting weights? Doing cardio? When the goal is unclear, it’s easy to procrastinate.
Being specific makes taking action easier. Instead of just planning to “go to the gym,” decide what exercises you’ll do, how many sets, or which machines you’ll use. Breaking a big task into smaller, concrete steps makes it feel less overwhelming—and much easier to start.
What if I know what I need to do, but it just feels hard?
A common struggle during the fall and winter months is waking up early. Most of us know we need to get out of bed and get ready for work, and it feels impossible some mornings. So what do we do when the task is simple, but difficult to start?
This is where preparation comes in.
Prepare Beforehand
If you’ve ever been in the military (or had a strict dad), you might’ve heard the saying: “Prior Proper Planning Prevents Piss Poor Performance.” Known as the 7 Ps, it’s blunt—but there’s truth in it. Preparation makes hard things easier.
Let’s go back to the challenge of getting up in the morning for work. Ask yourself: What exactly makes this hard? Once you understand where the struggle is, you can plan around it.
- If you struggle to pack lunch because you’re always rushing, try preparing it the night before.
- If you can’t get out of bed, put your alarm across the room so you have to stand up to turn it off.
- If choosing an outfit in the morning is overwhelming, lay it out at the foot of your bed ahead of time.
Small bits of preparation like these remove friction and make it easier to follow through—even when motivation is low. But what happens when you’ve done all the prep you can, and it comes down to actually doing the thing—and doing it well?
That’s where visualization comes in.
Visualize Yourself Doing It
After each training session, Michael Phelps’s coach would tell him to “watch the videotape.” But the videotape wasn’t real—it was a mental movie Phelps played in his head before bed, imagining the perfect race from start to finish.
That mental practice paid off during the 2008 Beijing Olympics, when water leaked into his goggles mid-race. Completely blind, Phelps relied on his “videotape” to guide him through the water. He finished not only with a gold medal, but also set a world record.
Using visualization in everyday life
Most of us aren’t racing for Olympic medals, but visualization can still help us face our own challenges. When I was a classroom teacher, the first day of school always made me nervous. To prepare, I’d lie in bed the night before and mentally walk through the day—greeting my students, teaching my lesson, and feeling confident while doing it.
By the time I actually stepped into the classroom, it magically felt like I’d already lived that day before. The nerves were gone, and everything unfolded just as I had pictured it.
Here are some other situations you can use visualization in:
Anxiety in social settings
If you often feel nervous in social settings, take a few minutes beforehand to visualize the experience going well. Imagine yourself with a relaxed smile as you walk into the room. Visualize yourself joining a conversation naturally, and feeling comfortable.
Low confidence at the gym
Before stepping into the gym, picture yourself going through your workout with confidence. Visualize completing each exercise with proper form, developing the mind muscle connection, and feeling strong. Remember how good the dopamine rush feels once you finish your workout.
Getting through a long workday when you’re tired.
If you’re dreading the workday ahead, spend some time in the morning playing out the day. Plan out moments where you can conserve your energy for more demanding tasks. Picture yourself talking to coworkers in a way that won’t be exhausting.
Visualization helps you mentally prepare, but at some point, you have to start—and that’s often the hardest part.
Even if you’re not feeling motivated, get started
Like many people, I used to think motivation had to come before action. On days when I didn’t feel motivated, I’d procrastinate and wait for the spark to show up. But sometimes, it never does.
This is especially true for our day-to-day lives—cooking dinner, going to the gym, finishing homework. Motivation doesn’t always appear for chores, and since we only have so much time in the day, waiting for motivation can mean not getting anything done.
The trick is to just get started.
Action inspires motivation
Have you ever told yourself you’ll just do something for five minutes—only to find yourself deep into it half an hour later? That’s the power of action. Taking that first step often creates a positive feedback loop where action builds momentum, and momentum turns into motivation.
The truth is, motivation rarely comes before action—it usually follows it. Once you begin, your brain shifts from resistance to engagement. You start to feel a sense of progress, which fuels you to keep going.
The next time you’re faced with an intimidating task, don’t think about finishing it. Focus on starting. Tell yourself you’ll do one small thing—open the document, wash one dish, send one email. That single step can be enough to push you to completion. Before you know it, you’ll have washed all the dishes or made a big dent in your work.
Conclusion
We can all do hard things, even when we don’t feel like it—it’s about clarity, preparation, mental rehearsal, and taking that first step. Break down what needs to be done and start even when you don’t feel like it. Before you know it, you’re starting to build good habits!
Thanks for reading and continuing on the route less taken; if you enjoyed this post on how to do hard things, let me know in the comments below and feel free to contact me if you have any questions!
