At some point in any meaningful pursuit, whether it’s a career pivot, a healing journey, fitness goal, or a creative project, you’ll hit a wall. The moment where quitting feels logical. Responsible, even. Research shows that persistence isn’t about willpower alone. It’s about strategy.
Here are three evidence-backed ways to keep going when everything in you wants to stop:
1. Shrink the Goal
Research by Teresa Amabile and Steven Kramer highlights the “Progress Principle”. This is the idea that small wins dramatically increase motivation and emotional resilience. When the full mountain feels overwhelming, reduce it to a step.
Instead of:
“Finish the project.” Try:
- “Work on it for 15 minutes.”
- “Send one email.”
- “Revise one paragraph.”
Progress fuels momentum. Momentum fuels persistence.
2. Separate Feelings from Facts
Psychologist Martin Seligman, a leader in research on learned optimism, found that how we explain setbacks determines whether we give up or push forward.
When we interpret difficulty as:
- Permanent (“This will never change.”)
- Pervasive (“Everything is failing.”)
- Personal (“I’m just not capable.”)
We’re more likely to quit. Instead, ask:
- Is this temporary?
- Is this specific?
- What part is actually within my control?
Your feelings are real, but they are not always accurate predictors of outcomes.
3. Reconnect to Your Why
Research on grit by Angela Duckworth at the University of Pennsylvania shows that sustained passion and long-term commitment predict perseverance. When you want to quit, intensity has usually faded. That doesn’t mean purpose has.
Ask yourself:
- Why did I start?
- Who benefits if I continue?
- What future version of me is built by staying?
Discomfort is often a sign of growth, not misalignment. Quitting isn’t always wrong, but before you walk away, make sure you’re leaving because the goal no longer matters rather than because the middle got hard.
What’s one strategy that’s helped you keep going when you wanted to stop?
References
Amabile, T. M., & Kramer, S. J. (2011). The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work. Harvard Business Review Press.
Amabile, T. M., & Kramer, S. J. (2011). “The Power of Small Wins.” Harvard Business Review, May 2011.
Seligman, M. E. P. (1990). Learned Optimism. Knopf.
Seligman, M. E. P. (2006). Learned Optimism (Revised Edition). Vintage.
Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). “Grit: Perseverance and Passion for Long-Term Goals.” Journal of Personality and Social Psychology, 92(6), 1087–1101.
Duckworth, A. (2016). Grit: The Power of Passion and Perseverance. Scribner.
Additional Reading:
- Drive: The Surprising Truth About What Motivates Us
- The Fearless Organization: Creating Psychological Safety in the Workplace for Learning, Innovation, and Growth
- Reinventing Organizations: A Guide to Creating Organizations Inspired by the Next Stage in Human Consciousness
- The Art of Possibility: Transforming Professional and Personal Life
- Leaders Eat Last
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