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Having worked with over 1,000 coaching clients, we know how overwhelming and exhausting job search often feels. This is especially true when repeatedly getting rejected or even worse, ghosted. To land your dream job, you need to know how to stay motivated and maintain a positive outlook during your search, as well as how to minimize rejection.

Knowing what is motivating your job search and figuring out ways to maintain your drive is essential for overcoming the challenges you'll encounter. It’s also important to learn how to stay motivated during job search by adopting personalized strategies that help you overcome setbacks and maintain your focus. I love this quote by M. Scott Peck: “Let your dreams be bigger than your fears and your actions louder than your words.” Intrinsic motivation in job search, derived from what kind of job will give you personal satisfaction and a sense of achievement, is vital for staying focused and determined. You can also derive satisfaction and a sense of achievement from growing your job search skills and courage, both of which will serve you well over a lifetime.

By establishing clear, achievable goals, setting up a structured daily routine, and seeking support from your social circle, you can keep your motivation high even when faced with setbacks. In this article, we will explore the science behind job search motivation and provide actionable advice to help you stay motivated during your job search, maintain your self-esteem, and land your ideal job.

Understanding the Psychological Impact of Rejection

The Role of Dopamine in Motivation and Rejection

Understanding the neurological foundations of motivation and rejection during the job search process can offer insightful perspectives. Dopamine, a neurotransmitter linked to reward and motivation, can significantly influence our reactions to both achievements and setbacks.

Studies illustrate dopamine's role in fostering goal-oriented motivation, especially when rewards depend on performance. For example, research on Parkinson's disease patients has shown that dopaminergic medication boosts motivation linked to specific goals or outcomes, whereas motivation for certain rewards diminishes. This distinction is vital in job searching, where the outcome (securing a job) hinges on several factors, such as the quality of your applications, interviews, connections, and occasionally luck.

The prospect of receiving a desirable job offer can greatly motivate individuals to persist in applying and refining their job search tactics. Nonetheless, the lack of a guaranteed reward can cause motivation to waver, particularly after facing numerous rejections.

Rejection Sensitivity and Its Effects

Rejection sensitivity, especially in the form of rejection-sensitive dysphoria (RSD), can significantly affect job seekers. RSD is marked by severe emotional distress in reaction to real or perceived rejection, posing a substantial challenge during the job search.

This condition is often intensified by the uncertainties and rejections inherent in job hunting. Even minor criticisms or feedback can seem overwhelming, triggering immediate and severe emotional responses. For neurodivergent individuals, the job search can be particularly daunting due to perfectionist tendencies and social anxieties.

The accumulated impact of multiple rejections can cause exhaustion, burnout, and a marked decrease in self-esteem. The loneliness that frequently accompanies job searching exacerbates these feelings, leading to stress, anxiety, and depression.

We believe acknowledging and understanding these psychological effects are essential first steps in developing coping mechanisms and strategies to mitigate them, ensuring the job search process is more manageable and less detrimental to one's mental health.

Strategies to Reduce Exposure to Rejection

Stop Thinking About Job Search as a Numbers Game and Applying With One Click

Just like dating to find a great spouse, job search isn’t necessarily a numbers game, because you only need one great spouse and one great job. If you’ve been getting frustrated with your job search, stop doing things the same way and figure out what you need to do differently. During my (Katherine Akbar’s) 15 years helping over 5,400 people find a new job, I’ve found a few things that job seekers do that increase their experience of rejection. I’ll go over those with you now.

I know that the job search boards encourage you to apply with one click, but that does not mean you should do so. Your interest is in getting a job with minimal paper cuts to your self-esteem. The more jobs you apply to, the more rejections you will experience. I can assure you from our experience with 5,400 job seekers that the most angry, hurt, and broke people are the ones that apply with one click instead of doing what we recommend:

1. Decide through a careful discernment process, on your own or with a Certified Career Coach like us, what type of job you most want, assuming it is something you can reasonably expect to be hired for.
2. Get your resume done so that it matches the keywords in the job announcements for the type of job you want and quantifies your accomplishments so you look like Da Bomb.
3. Select jobs that you are perfect or nearly perfect for (where you meet 80% of their requirements and have the kind of resume you’d select for an interview if you were the hiring manager).
4. Tailor your resume (and cover letter, if you are using one) to the exact keywords in the job posting, assuming that they have no interpretation skills whatsoever.

Stop Applying for Jobs You Are Overqualified For

1. They figure you won’t accept the job or won’t stay in the job. Maybe you are just desperate for a job now and will resign when you get the job you really want and should have.
2. They can’t afford you for this position.

Stop Assuming You Know Why You’re Not Getting Hired

Stop Assuming You Just Need to Get Your Foot in the Door

Strategies to Rebuild and Maintain Motivation

Use Routine, Set Micro Goals, and Reward Yourself

Learn to Think Encouraging Thoughts

Leveraging Social and Professional Support

Value of Social Support

Getting Help from Career Success Professionals

Connecting to Professionals in Your Field

Conclusion

Frequently Asked Questions

I just received another rejection. What is one immediate thing I can do to handle the disappointment?

First, don’t take it personally. While it’s frustrating to receive a rejection after spending time tailoring your resume for a role, keep in mind that it was one of potentially hundreds that the hiring manager had to review. The fact that you weren’t chosen simply means that, out of what may have been a large pool of well-qualified candidates, someone else was a closer match.

Second, while it’s normal and expected to feel down after a rejection, don’t let that feeling consume you. Step away from the computer for a while and do something active or enjoyable before going back to working on your job search.

Third, consider asking for feedback. Knowing what prevented you from being the top choice can provide valuable perspective and help you prepare for future applications.  

How long should I take a break from job searching if I'm feeling burned out?

There’s no one-size-fits-all answer here; it depends on factors such as how long you’ve been job searching, how burned out you feel, and what your financial situation is. If you’ve been in the job market for a few weeks, a day or two may be enough to help you feel recharged. If it’s been longer, you may need more time to feel motivated and ready to get back at it. Of course, if you’re not currently working, your financial situation may dictate how long a break you’re able to take.

At the very least, set limits on how much time per day or week you’ll spend on your job search and stick to them. This can help prevent you from reaching the point of feeling completely overwhelmed and burned out.

It feels like everyone else is getting hired. How can I stop comparing my job search journey to others?

During a job search, as with everything else in life, there is no value in comparing yourself to others. Even if it appears that you share similar skills and professional backgrounds, myriad factors make your job search experience different from anyone else’s. Remember that there will always be someone who appears to “have it all,” and there will always be people who are (or feel that they are) in a worse position than yours.

Consider joining online communities or in-person meet-up groups of job seekers to network and gain some perspective. You always have something to learn, and you always have something to teach!

How can I tell the difference between helpful feedback and criticism that just makes me feel worse?

Helpful feedback, or “constructive criticism,” should make you feel that you’re receiving information intended to help you learn and grow. It should outline specific actions you could take or behaviors you could modify to help you achieve better results. It should never feel like a personal attack or judgment of character.

For example, “Project management skills are key for this position. You would have been better positioned for this role if you had more experience or a certification in this area,” is helpful and actionable feedback. “I’m not sure you have what it takes,” is not.

What's a simple daily or weekly routine I can adopt to maintain momentum in my job search?

Naturally, the amount of time you are able to dedicate to a job search routine will depend on your existing work and other obligations. However, below is a basic outline of steps you can take to maintain momentum in your job search.

• Determine how much time per day or week you can/want to allot for job search activities.
• Break that time down into specific activities. For example, searching job boards, tailoring resumes, networking, and following up on applications.
• Keep track of your job search activities using a spreadsheet or an online tool so that you don’t miss opportunities.

Here’s an example of a daily routine:

One hour searching job boards.Two hours tailoring and submitting resumes and cover letters.One hour checking your job search activity list, following up on applications or touching base with networking contacts, and updating the list accordingly.Depending on your situation, you may also choose to make continuing education in the form of online training part of your routine.

Remember to limit your job search activities to time blocks that work for you, and be sure to take breaks when needed.