Ahh, motivation. Seems like it’s there one day and you’re setting goals and getting stuff done and then poof! It’s gone. Just like that, you’re left with a long to-do list and absolutely no desire to do anything. You’re officially unmotivated.
This lack of motivation can last a while. It may be just a day, or you could go for months with no motivation in sight. Whatever the case, you don’t have to let it consume you. If it feels like you’re stuck and you don’t know what to do, take a look at these tips below. Whatever the reason for this season of unmotivation, you can come out on the other end stronger!
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.
Bad day or true motivational slump?
The first step to solving the issue here is identifying what’s actually going on and why you’re unmotivated. Take a look at how you’re feeling and determine whether this is just an ‘off’ day for you, or whether you’ve been in a slump for a while.
If you’re having a bad day, that’s totally okay! Take this as an opportunity to rest and recuperate so that this less than ideal day doesn’t turn into a slump.
I recently wrote a super informative post about how to handle bad days here.
If you’ve identified this period of your life as more than a bad day, the next thing to do is figure out why you’re unmotivated and feeling less than inspired.
There are many reasons why you could be feeling unmotivated, such as:
- You’re burnt out.
- The goal feels unattainable.
- The timing doesn’t feel perfect.
- You’re bored.
- You have too much on your mind.
- You’ve lost sight of your ‘why’.
- You’re doubting yourself.
- Your space is uninspiring.
- You’re trying to do too much at once.
Below I’ve addressed each of these reasons in more depth and given you actionable steps to find motivation again!
But real quick, before we get into the list, I want to remind you:
it’s totally okay to feel unmotivated, and you’re not alone. This is something everyone, and I do mean everyone, struggles with from time-to-time. This is a normal feeling to have and there is absolutely nothing wrong with you if you’re feeling this way. In fact, you taking the time to read this is proof that you are kicking butt- you’re trying to better yourself by taking the steps you need to get out of a slump. So go you!
[mailerlite_form form_id=5]Reason #1: You’re burnt out.
What to do about it:
One of the biggest reasons why you may feel unmotivated is that you’re just burnt out and depleted. Maybe you have a busy schedule, maybe you have too much on your plate, or maybe you just haven’t had a break recently. If you’re feeling overwhelmed, tired, depleted, or like you’re running on empty, take this as an opportunity to give yourself some much deserved rest. I’ve said it before, and I’ll say it again- you cannot pour from an empty cup. Your body and your mind have a breaking point. Make sure not to put too much pressure on yourself. Often, all we need is a little bit of a break to start feeling like ourselves again.
Reason #2: The goal feels unattainable.
What to do about it:
This is one of the easiest ways we set ourselves up for lack of motivation. If you’ve set goals for yourself and you feel like you just won’t be able to achieve them no matter what, it’s likely those goals are unrealistic. The best way to fix this is to write out the goals you have and make sure they are attainable. This is not the time to be overly-ambitious. Setting unrealistic goals now will only set you up for failure. Set your goals up for success by using the SMART goals method:
Reason #3: The timing doesn’t feel perfect.
What to do about it:
Maybe you’ve fallen into the trap of this oh-so-common ‘the timing isn’t perfect’ mindset. When things are going against us, it’s easy to come up with a list of reasons why this may not be the best time to work on a new project or start a new journey, but the best thing we can do for ourselves is to tune out that voice, and keep going. If you take any advice to heart, let it be this: the timing will never be absolutely perfect. Something will always be happening that makes you feel ‘the timing isn’t right’. So let go of the belief that someday will be better than today. Cause that just isn’t true.
Reason #4: You’re bored.
What to do about it:
If you’re in a place where you are doing the same things day after day, week after week, you will eventually become bored. Our brains aren’t made for monotony- they need variety and challenges and creativity. Variation is important for keeping us interested. If you’re feeling bored with your current routine- change things up. Even the smallest changes can make a big difference here. If you’re tired of working from home, go to a coffee shop and work instead. If you’re getting bored of your workout routine, try taking a new class or working out with a friend. Putting a spin on how we do things can help spark motivation and excitement again.
Reason #5: You have too much on your mind.
What to do about it:
If your mind is feeling cluttered, it’s going to be hard to find motivation to do anything. This is something that everyone struggles with, so don’t feel alone. If you feel like clutter could be the reason why you’re unmotivated, take this as an opportunity to ‘declutter’ your mind. A few ways to do this: do a brain dump, journal, pray, make a to-do list, write down all the things you are worried about, meditate, talk to a friend, the list goes on and on. The main thing here is that you find a way to get all the thoughts out of your head. Ya know how when your house is a mess it makes it harder to find things? Yeah, that kinda works with your mind too. A cluttered mind can make it hard to find the things we are looking for- like motivation.
Reason # 6: You’ve lost sight of your ‘why’.
What to do about it:
Probably the most common reason that people lose motivation is that they simply forget why they’re doing what they’re doing. And that makes perfect sense! I mean we have SO much on our plates these days. If something doesn’t really feel like it’s serving a purpose, it’s hard to keep it up. That’s why remembering your ‘why’ is crucial. Having a ‘why’ gives us a reason to keep going, to keep working hard and pushing through all of the hardest moments. So remind yourself- why do you want to achieve this goal or do this thing? What will you get out of it? How will it benefit you? Be a little selfish with it. Because let’s be honest- it’s hard to stay motivated to do something if we aren’t getting anything out of it. Write down those reasons and make it a habit to remind yourself of them.
Reason #7: You’re doubting yourself.
What to do about it:
“What if I fail? Everyone else is so far ahead of me. I have no clue what I’m doing.”
Sound familiar? Yeah, same here. Doubting yourself is beyond easy to do, especially when you’re taking on a new goal or trying out something new. I know it’s way easier said than done, but in order for this to stop taking over our minds, we have to find a way to keep the doubt from creeping in- or at least stop believing it. Comparing ourselves to others, feeling imposter syndrome, low self-esteem, these are all ways we let self-doubt take over. It’s hard for your mind to feel both self-doubt and motivation at the same time. The two are not exactly complementary. So squash the doubt. Don’t compare where you are to where someone else is. Tell yourself the truth- you are amazing and powerful and you are capable of so many incredible things. Do not let your own mind be the thing that keeps you from achieving your goals.
Reason #8: Your space is uninspiring.
What to do about it:
Whether we realize it or not, our space has a huge impact on how we feel and how successful we are. If you’re still not sure what’s causing your lack of motivation, take a look at your space and consider if it might be the cause. Ya know how they say that outer clutter = inner chaos or something like that? Well, that’s not just a saying, folks. A cluttered space makes it so hard for our minds to get and stay focused, it causes distractions and can make us feel overwhelmed. If your space is messy, organize a few things and see how it feels. Maybe your space is neat and tidy but it’s lacking inspiration. There are several ways you can cultivate a space that motivates you. Make a vision board (bonus points for making a vision board that reminds you of your ‘why’). Write out your goals and put them somewhere you can see them. Find art and colors and textures and decor that makes you feel good. I can tell you, as someone who used to just set up my laptop anywhere I could find space, setting up an actual office space with stuff I love has made a huge difference in both my motivation and my productivity. Let your space reflect who you are + who you want to be.
Reason #9: You’re trying to do too much at once.
What to do about it:
Is that you there, overachiever? I get it, life is short and time is limited, so we have to move as fast as we can and do as much as possible as quickly as possible. Here’s the thing though- taking on too much at once can actually slow us down. This one’s kind of a combo of reasons #1 and #2. You have unrealistic goals so you keep pushing and doing everything at once and then you get completely burnt out. Doing too much at once will rarely lead to success. So as much as it might feel like you’re moving in slo-mo, try to focus on one tiny and easy goal rather than having a huge to-do list that you feel guilty for not completing. Break up big projects into smaller doable goals. I promise you’ll feel less overwhelmed and you’ll feel a great sense of accomplishment, which can motivate you to keep going. Slow and steady really does win the race.
No matter why you’re feeling motivated, know this- it’s completely normal, and you won’t feel like this forever.
I hope this post has helped you, inspired you, and that you feel heard and understood!
What do you do when you feel unmotivated? Let me know in the comments!
Leave a Reply