By Linda C J Turner Therapy
When you’ve been through trauma — especially the kind that shakes your sense of safety, identity, and connection — staying motivated toward future goals can feel like trying to climb a mountain in fog. One foot in front of the other, with no clear view of the summit. But even in the midst of healing, there can be purpose. And sometimes, purpose is the very thing that begins to rewire the brain for hope again.
This summer, I’ve been taking some precious time for myself — mapping my goals, reconnecting with my why, and getting ready to return to work in the autumn. The difference is, this time, I’m returning from a place of choice, not obligation. My reasons are both financial and deeply ethical. Helping others heal has always felt like a calling. But I now understand that in order to do that effectively, I had to step back and heal myself first.
🧠 The Neuroscience of Motivation in Recovery
Let’s be honest — trauma changes the brain. Especially in the areas responsible for motivation, executive function, and goal-directed behavior (think: the prefrontal cortex, hippocampus, and amygdala). After prolonged stress or PTSD, we can become stuck in survival mode. The brain prioritizes immediate safety over long-term vision. That’s why even thinking about future plans can feel overwhelming or exhausting.
But here’s the empowering truth: the brain also has neuroplasticity. It can change. It wants to heal. One powerful way to help it do that is to engage with goals in small, embodied, achievable ways.
📍Spatial Action Planning: A Brain-Based Strategy
One method I’ve been exploring and loving is spatial action planning — a simple, somatically attuned way of organizing your goals through physical movement and environmental cues.
The idea is to assign different spaces in your home (or even in nature) to different stages of your plan:
- A quiet corner becomes your “reflection space” — where you journal, set intentions, or breathe.
- Another space becomes the “planning station” — where you list tasks, create timelines, or vision board.
- A third space might be your “action zone” — where you work on tasks, send emails, or study.
This physical mapping allows your nervous system to associate safety and clarity with each step of the process. It also breaks the cycle of stagnation. Movement, even within your own home, activates the dopaminergic pathwaysresponsible for motivation, reward, and goal pursuit.
You’re telling your brain: This is safe. This is doable. This matters.
🌀 Why Motivation Looks Different After Trauma
People recovering from trauma often beat themselves up for feeling unmotivated — but what we need is compassion, not criticism.
You are not lazy. You are healing.
Motivation post-trauma isn’t about pushing through. It’s about aligning with what feels meaningful and manageable. Your nervous system needs consistency and pacing, not pressure.
If you’re preparing to return to work or pursue something new, ask yourself:
- Does this align with the version of me I’m becoming?
- Am I doing this from a place of healing — not proving?
- Can I break this down into small, visible steps?
🔥 Ethical Purpose as Fuel
I’ve learned something else, too: When your motivation is rooted in integrity, it’s more sustainable. For me, returning to work isn’t just about income — it’s about continuing my mission to support others as they rise from their own ashes.
There is a deep dignity in building a life with meaning after trauma. Choosing to re-enter the world — not because you have to, but because your story and skillset can serve others — is one of the most empowering things you can do.
🌱 Staying Resilient: Gentle Reminders
- Pace yourself. Healing is still your full-time job.
- Celebrate micro-wins. Every small step is a triumph.
- Anchor in values. Let your deeper why guide the how.
- Use your body. Spatial movement boosts cognitive clarity.
- Let joy in. You don’t need to suffer to be productive.
✍️ Final Thought
If you’re reading this and you’re still in the messy middle — that space between breakdown and breakthrough — please hear this:
You don’t need to be fully healed to begin again.
You just need to take one intentional step, rooted in compassion.
Map your goals. Move your body. Reclaim your time. Your trauma does not define your future — your choices do.
