How to Reignite Hope and Motivation When You're Stuck

“Have you ever felt like your motivation was just… gone? Like your goals were slipping out of reach, and you didn’t know how to get back on track?”– Mike Kenny, Co-Host, Warriors’ Ascent Podcast

Welcome to Episode 9 of the Warriors’ Ascent Podcast. This one’s about a critical piece of the healing and thriving journey: tending the soul and spirit through hope and motivation.

Whether you're a veteran transitioning out of service, a first responder running on fumes, or just someone struggling to follow through on personal goals—this is for you.

🎯 The Motivation Equation (Yes, There’s an Actual Formula)

“I knew you’d have an equation for this.”– Matt Hastings, laughing

Psychologist Piers Steel gave us a simple but powerful framework for understanding motivation. Here's the breakdown:

Motivation = (Expectancy × Value) / (Impulsivity × Delay)

Let’s unpack that.

🔹 Expectancy

Do you believe your goal is possible?

“If I felt like I had a shot—even if it was hard—I kept moving.”– Matt Hastings

High expectancy means you believe the goal is achievable. But beware of false optimism.

⚖️ The Stockdale Paradox

Admiral James Stockdale, who survived seven brutal years as a POW, said:

• The overly hopeless didn’t survive.

• But the overly optimistic didn’t either.

Realistic hope is key: Know that success is possible, but expect difficulty.

“You will pay a price. Expect obstacles. Anticipate them. Plan for them.”– Mike Kenny

🔹 Value

How much do you actually want the thing?

“I was told I’d never make it to flight school. That only made me want it more.”– Matt Hastings

High value is the engine behind your motivation. You have to want it bad enough to suffer for it.

If you're pursuing something hard—recovery, new purpose, major career change—you must ask:

• Is it worth it to me?

• Why do I want this?

• What am I willing to endure to get it?

🔸 Impulsivity

How easily do you get distracted or change course?

Low motivation often stems from the next shiny object syndrome—chasing every new idea instead of following through.

“You haven’t even gotten good at your first thing, and now you’re off starting something else?”– Matt Hastings

In the military we call it BBD: the Bigger, Better Deal. But the truth is, discipline and consistency beat novelty every time.

🔸 Delay

How far off is the reward?

When your goal feels a thousand miles away, it’s easy to quit.

“I wanted to be flying yesterday. But the truth is, it’s a two-year process. Baby steps.”– Matt Hastings

This is where incremental progress becomes critical. You break the big goal into micro-goals:

• Week by week

• Skill by skill

• Victory by victory

💬 The Power of the Tribe: You Don’t Have to Do This Alone

One of the most powerful moments in this episode came when Matt shared a story from his Warriors’ Ascent cohort.

“One of the guys was struggling. Feeling lost. Overwhelmed. Our entire group rallied. Not with pity—but with reminders:

• ‘Are you doing the journaling?’

• ‘Have you joined Wednesday Warriors?’

• ‘Have you done the basics?’”

It’s a powerful truth:

The program works—but only if you do.

You can’t wait for hope to arrive. You build it. One step at a time. Within a community that’s rooting for you.

⚡ The Hope Equation (From Shane Lopez)

If motivation is the fuel, hope is the compass. Here's how Shane Lopez defines it:

Hope = Goals + Agency + Pathways

🔹 Goals

Clear targets that inspire you.

No goals = no direction = no momentum.

🔹 Agency

Belief that you have influence over your outcome.

“Hope dies when people think nothing they do will matter.”– Mike Kenny

Even if you don’t have full control, the belief that you have some power to shape your life is everything.

🔹 Pathways

Contingency plans. Options. Workarounds.In the military, we call it PACE:

• Primary

• Alternate

• Contingency

• Emergency

“If one path fails, we don't quit—we adjust.”– Matt Hastings

This is where hope becomes real. It’s not a fantasy. It’s a plan—with options.

✅ Key Takeaways: Reclaiming Hope and Motivation

If you're feeling stuck, burned out, or uncertain, here’s your roadmap:

🔷 1. Dial in your Value

Don’t chase goals you don’t care deeply about. Choose something worth fighting for.

🔷 2. Expect Difficulty

Anticipate obstacles. Don’t be surprised by them. Plan for them.

🔷 3. Eliminate Impulsivity

Commit. Focus. Finish what you started.

🔷 4. Fight the Delay

Break big goals into smaller steps. Create wins along the way.

🔷 5. Activate the Hope Equation

• Set Goals

• Believe in your Agency

• Build Pathways

📣 Final Word: “It Only Works If You Do”

“The only guarantee we can make is this: if you don’t do the work, it won’t work. But if you show up—if you try—you have nothing to lose and everything to gain.”– Matt Hastings

Wherever you are right now—start.

• Open your journal.

• Attend the call.

• Go for the walk.

• Make the call.

• Keep showing up.

Hope isn’t soft. It’s strategy.