Managing Motivation in Eating Disorder Recovery

Recovering from an eating disorder is a journey filled with ups and downs, and motivation can fluctuate along the way. Some days, you may feel determined and ready to embrace change; other days, the idea of continuing forward may feel overwhelming. This is completely natural. Recovery isn’t about feeling motivated all the time—it’s about learning how to keep going, even when motivation wavers. 

Here are 4 strategies to help manage and sustain motivation throughout the recovery process:

1. Understand That Motivation Comes in Waves

It’s a common misconception that motivation is something we either have or don’t have. In reality, motivation ebbs and flows. Rather than waiting for a time where you feel fully motivated, no matter the day, focus on taking at least one step—whether it’s eating a meal, attending a therapy session, or reaching out for support. One of the biggest shifts you can make in your thinking is by recognizing that you don’t have to want to do something in order to do it. Many people wait to feel ready or motivated before taking action—but sometimes, that feeling never comes. Instead, focus on willingness: the choice to do what’s necessary for your recovery, even when you don’t feel like it. You might not want to eat a challenging meal, go to therapy, or practice self-compassion—but can you be willing to? Willingness is about opening yourself up to discomfort, uncertainty, and change, knowing that these difficult moments lead to long-term healing.

2. Reconnect with your Why

When motivation feels low, remind yourself why you choose recovery in the first place and reconnect with your “why.” Maybe you want more energy to engage in activities you love, to strengthen relationships, or to break free from the exhausting cycle of disordered eating. Write down your reasons for recovery and keep them somewhere visible for when you need a reminder of what you’re working toward. Also, remember what the ED has taken from you: Reflect on areas of your life that have been impacted—your mental and physical health, relationships, school, work, or passions. Recognizing these losses can help you see why recovery matters.

3. Set Small, Achievable Goals

Recovery can feel overwhelming if you only focus on the big picture. Instead, break it down into small, manageable steps. Celebrate victories like eating one extra bite, practicing self-compassion, or challenging a disordered thought. These small wins build momentum and reinforce progress.

4. Be Kind to Yourself

Self-criticism can quickly drain motivation. If you’re struggling, acknowledge that recovery is hard and give yourself grace. Talk to yourself as you would a friend—offer encouragement and acknowledge your efforts. Experiencing a setback doesn’t mean you’ve failed—it’s simply part of the recovery journey. Instead of dwelling on what went wrong, focus on what you can learn and how you can move forward.

Motivation in eating disorder recovery isn’t always easy to maintain, but that doesn’t mean you aren’t making progress. On the hard days, remind yourself that every step forward—no matter how small—is a step toward freedom. You don’t have to want to recover every day, but you can be willing to keep showing up for yourself.