Something to Look Forward To: A Simple Habit for Hard Weeks

When every week feels long and heavy, finding something to look forward to can make a bigger difference than you might expect. Have you ever felt bogged down, with each week dragging on with the same routines and stressors, and wondered why you even keep trying?

Let me tell you, life can be difficult at times. There are going to be days, weeks, or even months that do not go your way. It can take some adjusting, but changing your mindset can help you keep pushing forward.

At Davis-Smith Mental Health in New Lenox, IL, we help teens and young adults who feel weighed down by stress, worry, and low mood. Below is my own story of getting stuck in a gray, going-through-the-motions stretch, the surprisingly simple advice that helped, and how to tell when a heavy season needs more support.

A Busy Schedule

There was a time in my life when I wondered what the point was of going through the same lull of everyday to-do lists and the ever-daunting work schedule. At that time, I was a high schooler trying to keep up with friends, schoolwork, and a part-time job on weeknights and weekends.

I began to dread my ever-busy schedule. I also found it hard to keep up with even a normal sleep and eating schedule.

When life is packed with obligations, the fun parts are usually the first to get squeezed out, and the days start to blur together. If your sleep is off track too, the Sleep Foundation has a helpful guide to healthy sleep habits.

Struggling to See the Positives

I remember when I began to struggle to find the motivation to get my schoolwork done. I was also worried about getting scheduled for another shift at my pizza place job.

Then came the weekends. I generally looked forward to weekends, but during this phase of my life, I lost all excitement about upcoming plans. I started to feel more anxious over the weekends from the exhaustion of the long week that had just taken place.

Sundays, which I normally loved because we went to church and I got to see friends, turned to panic. I began to have panic attacks at night because I struggled to see any positives to look forward to in my week.

That Sunday night dread is something many teens and young adults know well. When stress piles up with no break and nothing good on the horizon, it can show up as trouble sleeping, irritability, a knot in your stomach, or even panic.

If you are having panic attacks, you are not weak or dramatic. Panic is very treatable, and our page on anxiety therapy explains how we help.

Wisdom From a Mentor

One day I met with a mentor of mine who told me that my mindset was getting in the way of my own motivation to work hard and see positives. At the time, I was angry. I thought my mentor could not understand or relate to the stress I was feeling.

Then it clicked, and her words are ones I will never forget. She told me that in life you are going to have trouble, and you are not always able to control it. But you can control how you react and how you think about your day.

She challenged me to start finding something in each day to look forward to. That is really the whole idea. You cannot always fix a stressful week, but you can give yourself something good to lean toward in the middle of it.

A New Revelation

Even as a counselor now I find it funny, but I argued with her. I remember asking how she expected me to have anything to look forward to. The holidays were over, the weather outside was less than pleasant, and I was physically exhausted!

My mentor stopped me in my tracks and said I could start by looking forward to a nap! I have to say, I remember cracking a smile at her suggestion.

I began to realize it does not have to be something big, like a vacation or a trip. It could be something as simple as a nap.

She shared that there was one thing that always motivated her to finish her workday. It was coming home to her couch and watching a few episodes of Dexter on Netflix.

Something to Look Forward To, Every Single Day

But is it really that simple? Looking forward to Netflix? The answer is yes!

No matter how bad of a day, week, or month you are having, find something to look forward to. It could be seeing your best friend in one of your classes, doing a face mask, or treating yourself to Chipotle for dinner one night. Find something that motivates you to enjoy each day.

Here are a few more ideas, depending on how much time you have:

If you have	Small things you could plan
Five minutes	Your favorite song on the drive home, a funny video, a text to a friend
Half an hour	A walk with your dog, a face mask, a chapter of a good book, a nap
An evening	Takeout from your favorite spot, a movie night, a game with your family
A weekend	Coffee with a friend, a hike, sleeping in, a day trip

Why Small Bright Spots Work

It might sound too simple to matter, but small bright spots do real work. When a week feels like one long gray blur, a planned treat breaks it into smaller pieces.

Having something to look forward to also gives you a sense of control. You may not get to choose your work schedule or your test dates, but you can decide that Thursday is taco night.

Most of all, it reminds you that your life is more than obligations. There is still room for things that are just for you, which matters when you are running on empty.

How to Find Something to Look Forward To When You Feel Stuck

When you are worn down, even planning something fun can feel like a chore. These steps help:

1. Start tiny. When you are worn out, aim low on purpose. A nap, a hot shower, or your favorite snack all count.
2. Put it on the calendar. Writing it down makes it real and gives your brain a specific moment to look ahead to.
3. Spread it out. Try to have one small thing each day and one slightly bigger thing each week.
4. Pair it with the hard stuff. Plan your favorite coffee after a tough class, or a call with a friend after a long shift.
5. Actually enjoy it. When the moment comes, slow down and soak it in instead of rushing on to the next thing.

For Parents

You can help your teen by building small bright spots into family life, like a weekly pizza night or a Saturday morning donut run. Ask what they are looking forward to this week.

If the answer is “nothing,” try not to push or lecture. Gently brainstorm one small thing together, and let them choose.

Find an Interest

In my adult life as a counselor now, I still remember those words from my mentor, and I truly make them a part of my everyday life. I force myself to find something good in each day.

For example, I tend to focus on coming home to my husband and dog. I also look forward to opening myself up to learning something new each day, whether that is researching a topic I am interested in or watching a hair tutorial.

Interests give you a steady supply of good things to lean toward. If you have lost touch with what you enjoy, think back to what you loved as a kid, or try one new thing this month, like a recipe or a class.

When It Is More Than a Hard Week

Everyone goes through stretches where the days drag. It becomes something more when the heaviness does not lift, or when it starts to get in the way of school, work, sleep, or friendships.

What you notice	A tough stretch	Time to talk to someone
Looking ahead	Some days drag, but you can still name a few things you enjoy	Nothing sounds good anymore, even things you used to love
Sleep	A little off during busy weeks	Trouble sleeping, or sleeping much more, most nights
Energy	Tired, but you bounce back after rest	Exhausted and unmotivated for weeks
Worry	Nerves before big events	Dread most days, or panic attacks
Daily life	School, work, and friendships stay on track	Pulling away from friends, or grades and work slipping

If the right column sounds like you or your teen, please reach out. The National Institute of Mental Health has practical ideas for caring for your mental health, and a counselor can help you sort out what is going on.

If you ever have thoughts of hurting yourself, call or text the 988 Suicide and Crisis Lifeline at 988, any time of day or night. In an emergency, go to the nearest emergency room.

How Therapy Helps When Life Feels Heavy

Sometimes a planned treat is not enough on its own, and that is okay. Therapy gives you a place to untangle the stress, worry, or low mood that makes every week feel so heavy.

At Davis-Smith Mental Health, we use approaches like Cognitive Behavioral Therapy and Motivational Interviewing to help teens and young adults notice the thoughts that keep them stuck and find their own reasons to keep going. Sessions with teens are relaxed and conversational.

Learn more about our teen counseling and young adult counseling, or read our posts on what to do when waking up on Mondays is hard and positive practices for teens.

There Are Endless Possibilities

There are endless possibilities. It all starts with you and the mindset you choose to have. It takes practice, and no one is perfect.

When life is difficult, it can be a real struggle to find those positives. With some quiet reflecting time, though, you can learn to find even the smallest things to look forward to.