You know those days when you wake up, and everything feels… off? Like, you rolled out of bed, and motivation just rolled the other way? Yeah, those days suck. And if you’re in the thick of binge eating recovery, it can feel like these off days are extra heavy. Like, what’s the point? What’s the point of fighting this urge when the couch looks so inviting, and the pantry is calling your name like a long-lost friend?

I get it. It’s tempting to hit the “I’ll start fresh tomorrow” button when motivation dips. It’s tempting to throw in the towel and wrap yourself up in all those old habits because they feel comfortable. They feel… easy. But here’s the thing: Motivation isn’t this magical, endless battery that you recharge once, and bam, you’re good to go forever. Nah, it’s more like your phone’s battery—one minute it’s at 100%, and the next, you’re frantically searching for a charger before it shuts down.

So, how do you stay motivated? How do you keep going when all you want is to fall back into that comfort zone of bingeing and feeling like crap after? Let’s get into it:

1. Start with Your Why (But Like, For Real This Time)

You’ve heard it before—“find your why”—and I know it’s cheesy. But I’m not talking about the surface-level stuff. Not just, “I want to stop bingeing so I can fit into my jeans again.” Nope. I’m talking about that deep, almost-heartbreaking reason. Maybe it’s the look on your partner’s face when they see you struggling. Maybe it’s that nagging fear of passing down your food struggles to your kids. Or maybe, it’s just the sheer exhaustion of living another day feeling like food is your enemy. Write it down. Keep it somewhere you can see it, because on those days when motivation is nonexistent, that ‘why’ becomes your anchor.

2. Motivation is a Rollercoaster, So Buckle Up

Okay, let’s be honest—some days, you’re gonna feel like a warrior. Like, you can take on the world and say “no” to the urge to binge with ease. And other days? Well, other days, just getting out of bed feels like an achievement. Here’s the trick: Don’t expect every day to be a victory parade. Think of motivation like a rollercoaster—it’s got those climbs where you’re feeling on top of it, but it also has those dips that make your stomach drop. And those dips don’t mean you’re failing. They mean you’re human.

3. It’s Okay to Half-Ass Some Days (Yep, I Said It)

There’s this weird myth out there that to succeed in recovery, you have to be all-in, all the time. But what if that’s actually holding you back? What if, on those hard days, you let yourself half-ass it? Like, instead of hitting all your goals, maybe your only goal today is to take a walk around the block, or eat a solid breakfast. It doesn’t have to be perfect. You’re still showing up, even if you’re not at 100%. That’s still progress.

4. Remember the Little Wins (Like, All of Them)

It’s super easy to focus on the big stuff—like, “Oh, I went three days without a binge, and now I messed it all up.” But what about those small wins? Like how you stopped yourself from eating out of boredom, even if it was just once. Or how you recognized that a binge urge was coming up, and instead of just giving in, you sat with it for five minutes longer than usual. Those things matter. So much.

5. Make Peace with the Messy Middle

Listen, there’s no perfect way to do recovery. You’re going to slip. You’re going to have days where you’re like, “Why am I even trying?” But the messy middle is where the magic happens. It’s where you learn to trust yourself a little more each day. It’s where you build those habits that actually stick, even if they take longer than you’d like. So, when things feel messy and chaotic and like you’re not getting anywhere, remind yourself—this is where real change is brewing.

6. Talk to Yourself Like You Would a Friend

Think about your best friend coming to you, frustrated that they binged last night. What would you say to them? Probably something along the lines of, “Hey, you’re human. It’s okay. Let’s focus on what you can do next.” You’d never shame them, right? So why are you doing that to yourself? Next time you catch yourself being harsh, try flipping the script. Yeah, it’s cheesy and feels awkward at first, but I promise, it makes those tough days a little easier to handle.

7. You Don’t Have to Do This Alone

Motivation is so much easier to find when you’ve got people in your corner. Maybe it’s a friend, a therapist, or a group that gets it. Or maybe it’s even just following folks online who remind you that you’re not the only one fighting this battle. Don’t underestimate the power of connection. Recovery is hard, but it’s harder when you’re doing it solo.

Remember, This Isn’t About Being Perfect—It’s About Showing Up:

If there’s one thing I want you to take from this, it’s that staying motivated doesn’t mean being perfect. It means showing up for yourself, even when it’s messy, even when you don’t have the energy. Because the truth is, you’re already doing something incredible just by trying. And every single time you choose to get back up, even when it’s hard, you’re proving to yourself that you’re worth the effort.

So, take a deep breath, and keep going. You’ve got this. On the days when it feels like you don’t? Lean on that why, embrace the mess, and know that every step you take—no matter how small—counts.