Staying Motivated Through Long-Term Change

Sustaining motivation and long-term change can feel challenging, especially when progress unfolds slowly. Real transformation doesn’t happen overnight, it grows through consistent effort, reflection, and support. In therapy, we focus on building motivation that lasts by helping you stay engaged in the process, set meaningful small goals, and find reward in steady progress rather than perfection.

How do I maintain motivation and long term change when progress feels slow?

One of the hardest parts of creating lasting change is staying motivated when progress feels slow or invisible. I like to encourage clients to shift their focus away from the end goal and more toward the process.

When we’re fixated on a single outcome, like a target weight, a certain income, or a specific milestone, it’s easy to miss the small steps of progress happening along the way. Those small steps are the change in motion.

Think about exercise. When your attention is only on reaching a certain number or aesthetic, it can feel discouraging to show up day after day without seeing dramatic results. But when you find a form of movement that you actually enjoy, like a spin class that makes you feel strong, or the satisfaction of lifting a slightly heavier weight, you begin to look forward to it. The process itself becomes rewarding.

Finding enjoyment in the process helps sustain engagement over time. It allows you to connect with the emotional and psychological benefits of what you’re doing, the pride, the clarity, the sense of momentum, rather than chasing an endpoint that always feels a little bit out of reach.

What if I come in motivated but lose steam after a month?

That’s such a common experience, and it’s completely understandable. The spark of early motivation can fade when life gets busy or when results take longer than expected.

That’s where small goals become really powerful. Setting smaller, achievable goals helps build confidence and creates a steady sense of momentum. Each step completed reinforces the belief that you can keep going, that you are capable of creating change, one piece at a time.

Sometimes this means taking a windier road than you first imagined. You might start out with a big dream,  like running a marathon, but we might begin by training for a 5K. It’s not about lowering your expectations; it’s about starting from a place of success and confidence, not overwhelm.

As clinicians, our role is to help you set realistic, meaningful goals and develop strategies that align with your strengths, values, and readiness. We’ll work together to refine those goals as you grow. Often, we find that as people move forward, their goals evolve, they discover new insights, priorities, or directions along the way.

Do you give homework or strategies between sessions?

Yes, but maybe not in the way you think.

When we talk about “homework,” we’re not talking about worksheets or projects to complete before your next session. Instead, we’ll usually agree on one or two strategies or reflections to try between sessions. Then we check in together to see how helpful or effective those were.

The real benefit of therapy is that it’s collaborative. You don’t have to figure out everything alone. If something isn’t working, that’s valuable information. We can look at what’s happening underneath, breaking things down piece by piece to identify where things are getting stuck or off track.

That process itself often leads to meaningful change, because it brings awareness to what was previously happening automatically or out of sight. Awareness creates options, and options create agency.

Can you work alongside my sponsor, doctor, or partner so I’m not juggling everything alone?

Absolutely. Therapy works best when it feels like part of a supportive system, not an isolated effort.

With your permission (through a signed release of information) we can collaborate with your other care providers. For many clients, especially those in addiction recovery, this coordinated approach creates a foundation of consistency and safety. It ensures that everyone supporting you is aligned around the same goals and language, which can make a huge difference in your experience of progress.

Clients often share that even the act of engaging in therapy helps them feel unburdened, as if they’re no longer carrying everything alone. Connection itself is one of the most powerful motivators for change. The therapeutic relationship is, at its core, a safe and collaborative connection that can help sustain long-term growth.

A gentle reminder

Long-term change rarely happens in a straight line. Motivation will ebb and flow, and that’s completely normal. What matters most is not perfection or speed, but your willingness to stay curious, keep showing up, and reach for support when you need it.

Change is possible, not because you push yourself harder, but because you learn to trust the process, honour your pace, and stay connected along the way.

About the Author

Orli is a Registered Clinical Counsellor (RCC) with over 12 years of experience helping hundreds of clients find long-term sustainable recovery from addiction. She is passionate about providing a safe space for her clients to explore the deepest parts of themselves so they can experience the freedom of living as authentically as possible. Research shows that we develop additional dopamine and serotonin receptors when we’re in meaningful connection with others so if you or someone you know is struggling with addiction or ADHD, please reach out because connection is the foundation of recovery.