Feeling Unmotivated – Why It Happens and How to Get Going

Feeling completely unmotivated and drained of energy is such a tough spot to be in, especially in today’s fast-paced and busy world.

“Just do it” quotes sound great, but let’s face it, they don’t offer much help when you’re even struggling to get yourself out the door to buy groceries.

The good news is that demotivation is a common challenge faced by people from all walks of life.

You’re not alone; it happens to all of us.

In this comprehensive guide, we will explore the various signs of demotivation, its underlying causes, and, most importantly, strategies to reignite your enthusiasm and drive.

I’m with you.

Signs of Feeling Unmotivated

Before we get into strategies for overcoming demotivation, it’s crucial to recognize the signs that you may be experiencing it. Sometimes, we are unaware of the impact of our low motivation on our lives.

Here are some common indicators to watch out for:

  • Procrastination: Do you find yourself putting off tasks or responsibilities more often than usual? Procrastination and postponing your to-dos are clear indicators of demotivation.
  • Lack of Energy: If you’re constantly feeling tired or drained, even when you haven’t done much physically, it could be a sign of little motivation.
  • Loss of Interest: Are activities or hobbies that once brought you joy now feeling dull and uninteresting? This shift in enthusiasm can indicate demotivation.
  • Negative Self-Talk: Do you often tell yourself that you can’t do something or that it’s not worth the effort? Negative self-talk can be a symptom of diminished motivation.
  • Feeling Stuck: If you feel like you’re in a rut and can’t seem to make progress in any area of your life, it’s likely due to a lack of motivation.
  • Avoiding Challenges: Demotivation can make you shy away from challenges or opportunities for growth because they seem too daunting.
  • Low Productivity: Are you accomplishing less than what you used to? A drop in productivity can be a clear sign of a lack of motivation.
  • Irritability: You might notice that you’re more irritable or easily frustrated when you lack motivation. Small annoyances can feel magnified.
  • Isolation: Withdrawal from social activities or isolating yourself from friends and family can also be an indication of demotivation.

Recognizing these symptoms is the first step in addressing your demotivation. In today’s fast-paced and distracting world, most people will feel unmotivated once in a while.

If this is a perpetual state or recurring and overwhelming feeling, however, it’s important to go beyond self-help and consider seeking professional assistance. There’s absolutely nothing wrong with reaching out for support.

Common Reasons for Feeling Unmotivated

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Feeling unmotivated can have a multitude of reasons, and our emotional well-being is a complex interplay of various factors.

Here are common reasons that may cause feeling unmotivated:

  • Physical Illness: An imbalanced diet or nutrient deficiencies can affect your overall well-being, including your energy levels and motivation.
  • Menstrual Cycle: Hormonal fluctuations during the menstrual cycle can affect mood and motivation, leading to periods of low energy and motivation.
  • Stress: Increased stress levels drain your motivation over time. Challenges in your professional or personal life, such as relationship issues, financial problems, or health concerns may cause your stress levels to be higher than usual. A lack of fulfillment or satisfaction in your current job can contribute to stress and ultimately feeling unmotivated.
  • Sedentary Lifestyle: A lack of physical activity and a sedentary lifestyle can lead to feelings of lethargy and reduced motivation as the body and mind are not sufficiently energized.
  • Mental Health Problem: Mental health problems can be the main reason for feeling unmotivated. Seeking professional help, such as therapy or counseling, is an essential step toward addressing these issues and regaining motivation and overall well-being.
  • Burn-Out or Bore-Out: Pushing yourself too hard for an extended period can lead to burnout. Feeling overwhelmed with tasks and responsibilities can make motivation seem elusive. Conversely, when you’re not facing sufficient challenges, you may also experience demotivation.
  • Fear of Failure: The fear of failing or making mistakes can paralyze your motivation. It’s essential to reframe failure as a learning opportunity rather than a setback.
  • Distractions: Constant distractions can disrupt your focus and hinder motivation.
  • Self-Doubt: Low self-esteem and persistent self-doubt can erode your motivation.
  • Nutritional Deficiencies: An imbalanced diet or nutrient deficiencies can affect your overall well-being, including your energy levels and motivation.
  • Blood Sugar:
  • Lack of Natural Light: Insufficient exposure to natural light can affect your circadian rhythm, potentially leading to feelings of lethargy and unmotivation.
  • Isolation: Prolonged periods of social isolation can lead to feelings of loneliness and demotivation.
  • Insomnia and Low Sleep Quality: Difficulty falling and staying asleep can lead to constant fatigue, reducing your motivation to engage in daily tasks.

This is not a comprehensive list of all the reasons that may cause you to feel a lack of motivation and pinpointing the exact cause can be very challenging. However, understanding potential triggers and reasons can help ease the burden and pave the way for tackling the issue and regaining motivation and energy.

The Negative Impact of Feeling Unmotivated

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To feel unmotivated isn’t just a minor inconvenience; it can have significant repercussions on various aspects of your life. Let’s examine the impact of demotivation, spanning from your mental and physical health to your personal and professional life, and potential long-term consequences.

Effects on Mental and Physical Health

  • Stress and Anxiety: Demotivation can fuel stress and anxiety levels which in turn will negatively affect many areas of your body and mind.
  • Depression: Prolonged periods of demotivation can contribute to feelings of hopelessness and sadness, potentially leading to depression or other mental health issues.
  • Physical Health: The mind and body are closely connected. Demotivation can manifest physically through symptoms like obesity, fatigue, headaches, chronic pain, sleep disturbances, etc.

Impact on Personal and Professional Life

  • Career Stagnation: Over time, a lack of motivation can hinder your career advancement, as you may become complacent in your current role.
  • Missed Opportunities: When you’re unmotivated, you may miss out on personal and professional opportunities due to a lack of interest or effort.
  • Strained Relationships: Demotivation can lead to irritability and isolation, straining relationships with friends, family, and loved ones.
  • Reduced Productivity: In the workplace, decreased motivation can result in lower productivity, missed deadlines, and potential job dissatisfaction.

15 Strategies to Find Motivation

You know, I’m not entirely sure if it’s possible to completely eliminate demotivation forever. Personal challenges like feeling demotivation have a way of sneaking up on us from time to time.

However, armed with the right strategies, you can certainly face it head-on whenever it shows up. Think of it like learning a new skill – it might be challenging at first, but with practice, you’ll become more adept at handling it.

kid looking at first step of stairs
Photo by Jukan Tateisi on Unsplash

Here are some effective strategies to build that powerful skill:

1) Seek Social Support

Remember, you don’t have to overcome obstacles alone. Sharing your situation with a trusted friend, family member, partner, or colleague can be of huge help and provide the support needed to feel more motivation and energy.

They may become your companions in your journey towards motivation, whether it means going out into nature together, exercising as a team, or offering assistance in any way you need.

Asking for help is a sign of strength and the act of verbalizing your goals to someone you trust reinforces your commitment.

Staying away from negative people, if possible, is a good idea as well.

2) Seek Professional Help

If you find that your demotivation has reached a severe level or perpetual state that significantly impacts your daily life, mental health, or overall well-being, it may be an indication that seeking professional help, like from a therapist, is necessary.

Severe demotivation can manifest as profound apathy, hopelessness, or a persistent inability to engage in essential life activities.

Therapists and counselors are trained professionals who can provide valuable guidance and support when dealing with issues related to motivation and mental health. They can help you explore the underlying causes of your demotivation, such as depression, anxiety, or other psychological factors.

mental health
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Through therapy, you can develop coping strategies, learn to challenge negative thought patterns, practice self-compassion, and work towards lasting solutions.

Therapists can also assist in addressing personal issues, past traumas, or self-esteem challenges that might be contributing to your lack of motivation. They offer a safe space for self-reflection and self-discovery, which can be transformative in reigniting your inner fire.

It’s important to remember that seeking professional help is a sign of strength and self-care. If you’re unsure whether your demotivation warrants therapy, don’t hesitate to reach out to a mental health professional for an assessment. They can help determine the most appropriate course of action and provide tailored support to help you feel motivated, which is good for your overall well-being.

3) Practice Mindfulness

Mindfulness practices, such as meditation and deep breathing exercises, can help you stay present and reduce stress, both of which are crucial for motivation. Living in the moment and worrying less about the future or past can be healing to your emotional state.

Additionally, regular self-reflection on your values and aspirations ensures that your goals remain aligned with what truly matters to you, maintaining your motivation’s authenticity and longevity. A gratitude journal is an easy way to start the self-reflection journey.

4) Reduce Stress

women in bed reading with cup of coffee in her hand
Photo by Anthony Tran on Unsplash

Managing stress in the work environment and at home is essential for maintaining a clear mind and motivation. If possible, try to reduce the workload at the office. If possible, delegate tasks or ask for support with household chores, especially if you’re not living alone. Sharing responsibilities will reduce stress and free up some time for activities that lift your spirit.

Another effective stress-reduction method is incorporating light exercise into your routine. Gentle physical activity stimulates the release of endorphins, those feel-good hormones that contribute to lowering stress levels.

5) Set Realistic Goals

Setting realistic goals is a key strategy to combat your lack of motivation effectively. When your goals are achievable and aligned with your abilities, they become less overwhelming and you will see yourself making progress much faster.

Realistic SMART goals provide a clear path forward, making it easier to stay motivated and maintain a positive outlook as you work toward your aspirations. Plus, if you reach milestones, you will have reason to reward yourself faster and this boosts motivation as well.

6) Break Tasks into Manageable Steps

Large tasks can be too overwhelming and seem impossible to reach, leading to demotivation. Break them down into smaller, manageable steps. By dissecting these large tasks into smaller, more achievable steps, you’ll find that they become less intimidating.

Focus on the most important tasks and drill them down. Every tiny step counts. These bite-sized portions are not only easier to tackle but also provide a constant stream of small victories, boosting your motivation as you steadily progress toward your ultimate goal.

7) Develop a Routine and Consistency

A daily routine can provide structure and consistency, which are essential for maintaining motivation. Start by establishing little habits that align with your goals.

tiny white calendar
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Whether it’s dedicating a set time each day to cook healthier, work on a project, exercise, or engage in self-care, consistency reinforces motivation over time. Gradually, these routines become second nature, making it easier to stay on track and feel motivated.

Visible planners or calendars serve as practical aids, helping you stay organized and accountable. Remember, to be compassionate to yourself even if you lose sight of some to-dos.

8) Learn Something New

Whether it involves acquiring a foreign language, delving into a new sport, or exploring uncharted territory in a chosen field, the process of learning fosters a renewed sense of purpose. Every milestone achieved in this quest for knowledge bolsters confidence and propels individuals forward in their endeavor to overcome demotivation, fostering a more productive and fulfilling path.

This is an amazing strategy to start feeling energized again and gain new skills at the same time.

9) Find Role Models

Seek inspiration from role models who have achieved what you aspire to. Read their biographies, watch interviews, or follow their journeys. They most likely have also faced difficulties such as feeling drained, sad, unmotivated, and helpless at times. Learning from their experiences, setbacks, and triumphs can provide valuable insights and a renewed sense of purpose. Recognize that they faced challenges, too, yet they persevered.

10) Celebrate Small Wins

woman blowing confetti to celebrate
Photo by Erik Brolin on Unsplash

Don’t underestimate the significance of small victories. Celebrating even minor achievements along your journey can keep your motivation alive. Just one little thing off your to-do list should be celebrated.

Acknowledging and rewarding yourself for your progress helps maintain a positive mindset and stay motivated. This is also one of the most effective self-care routines.

11) Create a Motivating Environment

Your environment plays a significant role in your motivation. Start by organizing your physical space. A clutter-free and well-organized environment can reduce distractions and increase focus. Next, identify and eliminate sources of distraction.

This might involve silencing your phone, using website blockers, or finding a quiet workspace. Creating an environment conducive to productivity and motivation sets the stage for success.

12) Take Breaks and Take It Slow

Don’t forget the power of taking regular breaks and embracing a slower pace when necessary. We often find ourselves caught up in hectic routines, but pushing too hard can drain our motivation even more.

So, pause, catch your breath, and give yourself the chance to recharge. Taking breaks and slowing down a bit isn’t just about work; it’s about nurturing your well-being. Remember, life is a marathon, not a sprint.

13) Practice Self-Compassion

Practicing self-compassion is a gentle and effective approach to overcoming feelings of demotivation. It involves treating yourself with the same kindness and understanding that you would offer to a friend facing a similar struggle.

By acknowledging that feeling unmotivated is a common experience and not a personal failing, you create a more nurturing environment for self-improvement. This perspective helps break the cycle of self-criticism and fosters the motivation needed to move forward. It’s a reminder that you deserve self-care and compassion during those challenging moments when motivation feels distant.

14) Take Care of Your Body

For everyone, regular exercise, even a simple walk or spending more time in fresh air, can boost physical health and motivation.

healthy meal with eggs avocado spinach and more
Photo by Brooke Lark on Unsplash

Nutrition plays a crucial role; balanced meals with complex carbs, lean proteins, and healthy fats stabilize blood sugar levels and energy. Hydration is key, as dehydration can lead to fatigue and reduced motivation. Enough sleep is another essential factor in taking care of your body.

For women, especially during menstrual cycles: In the second half of your cycle, when fatigue can set in, prioritize rest. Hormonal fluctuations can lead to feelings of fatigue and lower motivation. It’s crucial to listen to your body during this time and honor your need for extra rest and self-care. Restorative practices such as gentle yoga or meditation can be incredibly beneficial during this phase, helping you recharge and maintain motivation.

15) Get Out Into The Nature

In today’s urbanized environments, where green spaces are limited, our mental health can suffer. Our bodies and minds still crave the sights, sounds, and smells of the natural world. When we immerse ourselves in nature, we tap into that primal connection, reinvigorating our spirits and boosting our motivation.

Connecting with the outdoors can reduce stress and increase overall well-being. Whether it’s a hike in the woods, a leisurely stroll in the park, or simply sitting by a lake, nature offers peace and fuel for the mind and body.


In closing, I want you to know that it’s perfectly okay to find yourself in a state of demotivation – we’ve all been there. Negative thoughts come and go. Life’s journey has its ups and downs, and sometimes, it’s more like a winding road than a straight path.

This blog post has been about understanding why we feel this way and how to gently find our way back to motivation. It’s not about rushing, forcing, or feeling pressured to be something you’re not. Instead, it’s about giving yourself the care and understanding you deserve.

Remember, you’re not alone in this, and there’s no need to be harsh on yourself. It’s a normal journey, and sometimes, the most compassionate thing you can do for yourself is to take it one step at a time. You’ve got this.

Take care!

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