Following Through When Motivation Fluctuates
You set goals. You feel inspired. Then motivation dips. And suddenly, the things you were sure you’d stick to get abandoned. If this pattern sounds familiar, know you are not alone—and this is one of the biggest frustrations neurodivergent people face in personal growth.
Building self-trust, especially when motivation fluctuates, is essential. Self-trust means knowing you can show up even when energy is low, when distractions are high, or when the world feels unsteady. In this post, I’ll share why motivation is inherently variable for neurodivergent folks, how follow-through cycles work, and practical strategies for nurturing deep, resilient self-trust.
Why Motivation Swings Are Normal (Especially Neurodivergently)
Brain chemistry and executive function mean that what fires you up one day might feel draining the next.
Overload, sensory input, fatigue, emotional stress—all impact how much you can do or sustain.
Past experiences (e.g. burnout, failed commitments) may have eroded trust in yourself.
Understanding this helps you stop judging yourself harshly when motivation dips. Instead, you can build systems that don’t rely solely on “willpower.”
What Self-Trust Looks Like
Self-trust is the steady confidence you have in your ability to follow through (in some form) even when things aren’t perfect. It’s not about showing up full-steam every day. It’s about having soft boundaries, flexibility, and tools that honour your neurodivergent brain.
Strategies to Cultivate Follow-Through & Self-Trust
1. Anchor Goals in What Truly Matters
What is the why behind your goal? When your reason is emotionally compelling or identity-aligned, you're more likely to keep going. Instead of “finish this project,” maybe it’s “finish this project so I can feel proud and confident” or “so others trust my follow-through.”
2. Use Tiny Behaviours That Build Momentum
Pick habits so small that missing one won’t feel catastrophic. Example: if your goal is to write daily, a tiny behaviour could be “write one sentence.” That builds a streak of showing up, which strengthens self-trust.
3. Design for Motivation Dips
Have low-barrier versions of your habits / goals you can switch to when energy is low. Maybe it’s 5 minutes instead of 30, or “brain dump” instead of full structure. This keeps momentum alive without forcing full intensity.
4. Use External Cues & Supports
Alarms, reminders, accountability partners, visuals can help nudge you into following through. Because part of the struggle is not always knowing when or how to begin, not that you don’t want to.
5. Celebrate Attempting & Showing Up
Even when outcomes aren’t what you hoped. Recognize that trying matters. Build rituals of reward (even small ones) when you follow through in any capacity. This reinforces your neural pathways of trust.
6. Rest, Reset & Reflect
In between peaks of motivation, allow deliberate rest. Use reflection: what worked? what didn’t? What drained you? What energized you? Adjust expectations accordingly.
How Coaching Supports Self-Trust
Helping you map realistic goals that respect your rhythms.
Offering external accountability and positive reinforcement.
Teaching mindset practices to reframe “failure” as feedback.
Assisting in designing systems (routines, reminder systems, fallback plans) that align with how you work best.
Case Story
“Arlo,” a client with autism and ADHD, used to feel ashamed that many of his plans derailed when motivation dropped. Together, we mapped his energy cycles and created two modes: “high energy mode” and “maintenance mode.” On maintenance days, he did half the usual tasks, or only the most essential. Slowly, when he saw that even maintenance mode counted as showing up, his self-trust increased. He no longer needed to wait for perfect energy to begin.
Practical Exercises to Try Today
Daily micro-commitment: pick 1 action you commit to doing no matter what (e.g. “journal one sentence,” “walk 5 minutes”).
Set up a fallback plan: for every big goal, define a lighter version for low motivation days.
Track your wins: keep a log of every follow-through, no matter how small. Review weekly.
Anchor reflections: at week's end, ask: “How did I show up when I didn’t feel like it?”
Conclusion
Trusting yourself doesn’t mean always being “on” or perfect. It means you believe in your ability to adapt, to show up in ways that matter, and to grow from each moment. If you’re ready to build self-trust, to design systems that match your neurodivergent wiring, reach out — I’d love to support you in stepping into more consistency, more compassion, more possibility.
