The importance of showing up (even when it’s hard)

We all have days when showing up to work, to others and most especially to ourselves feels like the hardest thing to do. Maybe your body is present, but your energy isn’t. Maybe your mind is full of thoughts, or maybe it feels flat and hard to switch on.

Whatever the reason, that feeling of being stuck is something almost everyone goes through. And that’s why talking about the importance of showing up matters.

Let’s start with this: showing up doesn’t always mean being at your 100%. In fact, it rarely does. Showing up isn’t about pretending to be okay or powering through at the cost of your wellbeing. It means engaging in the moment as best you can, with what you have, on that day.

Some days, that could mean turning up for work and completing your tasks slowly but surely. On other days, it might mean simply getting out of bed, sending a message to your manager or choosing to take a walk to clear your head. All of it counts.

In Australia, mental health challenges are more common than many realise. According to Beyond Blue, one in five Australians experience a mental health condition in any given year. Meanwhile, 31% of New Zealand workers reported experiencing work-related anxiety in a 12-month period, based on 2023 survey results.

Feeling low, stressed, anxious or completely unmotivated is not a rare occurrence. The key is to recognise these feelings and then find manageable ways to respond to them.

Psychologists have studied something called the Zeigarnik Effect–the idea that we remember unfinished tasks more easily than completed ones. Interestingly, this effect can work in our favour. When we start something, or anything, our brains want to follow through. That’s why starting small is often the first and most important step out of a rut.

If you’re feeling stuck, try beginning with the smallest task you can manage. Fold one shirt. Open one email. Fill one glass of water. These seemingly minor actions tell your brain: “We’re still in motion.”

It doesn’t matter how slow or how small. The important part is doing something that connects you back to a sense of agency and self-respect.

There will be days when motivation just isn’t there. And that’s okay. Motivation is not always a reliable engine as it can be impacted by sleep, nutrition, environment, hormones, relationships, and more. Instead of waiting to feel ready, try showing up with what you have.

Start by removing the expectation that every day has to be productive or high-performing. Instead, shift your focus to presence: “What can I do with the energy I have right now?”

This is where mental health breaks come in.

Many workplaces are recognising the need to support mental wellbeing in real, practical ways. Some are introducing mental health days. Others are training leaders to check in on their teams. These changes are a step in the right direction, but it also takes personal responsibility to recognise when you need a break.

Related article: Mental health is your best business strategy

A mental health break could be a full day off. It could also be a just a few minutes of quiet reflection to breathe and regroup. The important thing is not to wait until you’re completely overwhelmed to take a step back. Instead, be proactive in caring for your mind the same way you would do for your body.

If you had a cold, you’d rest. If you pulled a muscle, you’d stop running. The same logic applies here. Rest isn’t something you earn, it’s something you need in order to keep going.

One of the most overlooked aspects of showing up is knowing when not to. In other words: boundaries. Healthy boundaries help you preserve energy, focus on what matters, and avoid burnout.

This could mean:

Setting boundaries is not about avoiding life but about showing up better for the parts that matter most.

We often think we need to be perfect to succeed. But more often than not, it’s the small, consistent actions that have the biggest impact over time. Showing up is not a performance but a practice.

You won’t feel motivated every day, but you can still create small rituals that anchor you:

While these habits don’t fix everything but they help create a sense of normalcy and momentum.

Sometimes, the feeling of being stuck doesn’t go away after a walk or a nap. If you’ve been feeling low for a while, it might be time to reach out. Talking to your GP, a therapist or even someone in your HR team can make a huge difference.

You can also contact support services like:

There is help, and you don’t have to wait until things get worse to ask for it.

Leora Healthcare also offers individual mental health support, including counselling, personal development podcasts and self-care programs. You can learn more or access our mental health services here.

The importance of showing up lies not in how much you can do, but in the courage it takes to keep going. It’s about being honest with yourself, taking care when you need to and recognising that consistency and compassion often go further than perfection.

Whether you’re leading a team, supporting others or just trying to get through your own day, remember this: showing up doesn’t have to look impressive, it just has to feel honest and meaningful to you.

Take care of yourself. You’re doing better than you think.