What To Do When You Feel Unmotivated ?

“I’ll Do It Tomorrow”

Are you stuck in a job where you feel unmotivated? One where you have a lot on your plate, but—instead of getting going—you’re staying still? One where you’re unable to move forward, so you save responsibilities for a “tomorrow” that never comes?

Being unmotivated is an unpleasant and frustrating feeling, but it’s also not permanent. And, as sluggish as you might feel, demotivation doesn’t have to last forever. There are strategies you can employ to push past the inactivity and move into a place of productivity.

In this lesson, you’ll learn how to break out of a low-motivation rut. First, you’ll learn about the downsides of low motivation and why it’s necessary to take control. Then, you’ll explore four common reasons behind low motivation and solutions for getting back on track.

Click Here to watch the video and learn about the downsides of low motivation, the reasons low motivation happens, and how to address each cause.?

The Downsides of Low Motivation

Motivation is what drives us to act. It gives us the energy to push toward our goals, use our time wisely, and complete our work. When we lack motivation, our performance falls short, and that leads to several downsides—both professional and personal.

How many of the side effects listed below have you experienced during a motivation rut??

• Slowed productivity.?Without the determination to push forward, we procrastinate and drag out projects. Our jobs feel like an uphill battle—with each step as exhausting as the last. So, we move slowly and achieve an embarrassingly low output.??
• Heightened stress.?The longer a motivation slump lasts, the more our work piles on. And, as the task list grows, so does our panic about getting that work done—which leaves us feeling further stressed and demobilized.
• Personal disappointment.?Low motivation goes hand-in-hand with negative self-talk such as,?“What’s wrong with me?”?and?“Why can’t I do anything?”?These thoughts can erode our self-confidence and leave us feeling guilty and ashamed that we’re not living up to our full potential.?
• Poor mental well-being. As we feel increasingly lethargic and frustrated with ourselves, low motivation takes a toll on our mental well-being. We may become pessimistic, anxious, and miserable both inside and outside the office.
• Poor physical well-being.?As our mood continues to decline from low motivation, we may also suffer from physical side effects such as trouble sleeping, difficulty concentrating, and an increased tendency to get sick.

Low motivation isn’t something you should just accept. If you’re feeling lethargic more often than not, you must take action and prevent the downsides from getting worse.

Conquering Low Motivation

So, how do you conquer low motivation? The solution requires following a two-step approach: First, determine what’s sapping your energy. Then, adopt customized strategies for each cause.

For example, if you’re unmotivated because you’re overstressed, you’ll need to lessen your workload. But if you’re unmotivated because you’re bored, taking away tasks will only add to the detachment. So, to pinpoint solutions, you must pinpoint why the problem exists.

In the following sections, we’ll lay out four common causes for low motivation and solutions for managing each. As you read through the sections, consider where you’re struggling—and keep in mind that you may relate to several causes, not just one.

“I Can’t Do This. I’m Too Overwhelmed.”

When you have a million things to do, it’s hard to move forward. In the case of unmanageable work, motivation falls flat because you’re overwhelmed by the sheer number of tasks ahead. So, you sit frozen—mentally fatigued, unable to focus, and unsure of what to do next.

How to Fix It

Three tips on how to overcome low motivation caused by unmanageable work:

Practice Saying “No”

Unhook yourself from responsibilities that aren’t yours. If colleagues always come to you for assistance, let them know you’re overbooked with a simple:?“I’m sorry, I’d love to help, but I have too much on my plate today.”?

And, if it’s your manager who’s piling on the tasks, speak up. Your manager won’t know what you don’t tell them. So, explain what’s realistic for you, and ask:?“What’s the priority?”?It’s better to say?“no”?and do a few things well than it is to say?“yes”?and do nothing on any front.

Remove Distractions

If your phone is always buzzing, if people are regularly stopping by your desk, and if you’re habitually checking social media, your work will feel even more overwhelming. So, remove all unnecessary distractions.

Keep your phone on silent, give your coworkers a heads up that you can’t be disturbed, block social media sites from your browsers, and turn off desktop notifications. Take control of the distractions, and you’ll free up time for what’s important.?

Prioritize Your Work

If you’re overwhelmed by the number of tasks ahead, prioritize your work by creating lists. First, write down everything you have to do. Then, put those to-dos in order based on what’s most important or time-sensitive. And finally, start working on the tasks at the top of your list and ignore everything else.?

Take one step at a time, and your work will feel less overwhelming. Plus, as an added bonus, checking off those to-dos will help you to regain that lost motivation.

“I’m Too Tired to Do Anything”

When you’re exhausted, work feels impossible. Even if you want to get things done, you’ll struggle to take action because you’re burned out, lethargic, and in a mental fog. So, you end up feeling drained, defeated, and unmotivated.?

How to Fix It

?Three tips on how to overcome low motivation caused by exhaustion:

Use Your Peak Hours

You won’t feel energized 24/7. So, consider when you have the most energy, and take advantage of those hours. For example, if your energy peaks in the mornings and drains by midafternoon, save all complex tasks for first thing and routine work for after lunch.

Plan your days based on your natural ebbs and flows, and you won’t need to fight against the current. So, start tracking your energy levels. Determine when you’re the most alert and most tired, and plan your days accordingly.?

Take Breaks

The best way to fight against exhaustion is to recharge your batteries. To maintain your physical and mental energy, you need to rest. So, take breaks throughout the day. That might include stepping out for coffee, chatting with a coworker, or even meditating for a few minutes.?

And, beyond those small breaks, also schedule time off. If you’re feeling exhausted for several days in a row, take a mental health day or long weekend. When you come back to work, you’ll have more mental clarity and energy to tackle your tasks.?

Separate Your Work Life from Your Home Life

Motivation is a long game. If you hope to feel connected during the workday, then you must disconnect when you’re not on the clock. So, to the extent possible, keep your work life and your home life separate. Avoid spending your off-hours checking emails, catching up, or trying to get ahead. Whatever it is, it can probably wait.?

“I’ll Never be Good Enough”

If you fear failure, you might resist taking action because you’re worried about the results. You might think,?“What if I look bad?”?or?“What if people judge my work?”?So, rather than moving forward, you slow down. You become overly careful, feel immobilized, and struggle to push past the fear of falling short.?

How to Fix It

?Three tips on how to overcome the fear of failure:

Aim for Messy

If you strive for perfection, you’ll struggle to move, since your work will never meet those impossible standards. So, shift your mindset. Aim for less than perfect. Aim for messy.

Tell yourself:?“It doesn’t have to be good right now. It just needs to get done.”?Remember, once your work is complete, you can always go back and make adjustments. As a rule, it’s much easier to improve something than it is to start from scratch.

Create “Getting Started” Habits

Fear is about anticipation. Consider how public speakers are often most nervous before—not during—a speech. So, to overcome your fear, remove those pre-work jitters by creating “getting started” habits. For example, maybe you start a daily habit of walking around the block, brewing coffee, and stretching before sitting down at your desk.?

The habits you choose can be unique to you. But by following them regularly, you’ll ease into your workday—organically building momentum and moving into a professional mindset.

Blur Lines Between Working and Preparing

If you’re afraid to start your work, try blurring the lines between working and preparing to work. Consider the top priority on your to-do list and ask yourself:?“What’s the smallest step I can take? And how can I prepare for that step?”

For example, let’s say you’re writing an article, and the smallest step is to research sources. To prepare, you might jot down a few questions. And, now that you’re at it, you might as well plug one of those questions into your browser and read an article. Continue on that path, and you’ll soon find that you’re doing the work you’ve been dreading.?

“I Don’t Care About This”

In the case of disinterest, you’ll have little enthusiasm to keep going. You won’t feel invested in your work’s outcome, so you won’t be inspired to push toward it. As a result, you’ll be mentally checked out, disconnected, and unmotivated to do much of anything.

How to Fix It

Three strategies on how to deal with low motivation caused by disinterest.

Remember Why Your Work Matters

You have a job for a reason. Reconnect with that reason, and you’ll be more invested in your work’s outcome. Consider the following questions:

• Why do you need this job financially?
• Are you proud of your job title? Why?
• What would happen if you lost this job?
• How does your company benefit others??
• How does your individual work benefit others?

You might not love everything about your job, but no matter what you do, you can likely find some reasons for keeping it. So, write those reasons down and refer to them often, as that will help you to maintain the motivation to push forward.?

Connect with Colleagues

Consider how you can connect with your colleagues. Social interactions will help you create a sense of community, which can then motivate you to work toward the common cause.

So, engage in small talk and plan social opportunities. Try asking your coworkers out to lunch or happy hour. Show up early to meetings and start lighthearted conversations. Make an effort to connect, and you’ll feel more motivated about your job overall.?

Seek New Challenges

To feel invested in your work, you need to feel challenged. You must feel like your job is helping you to grow, improve, and become the best version of yourself. So, to make sure that’s the case, seek new challenges to re-inspire you.

Ask your manager for new responsibilities. Communicate your willingness to take on different projects. And solicit feedback on how you can make a greater impact. Seek out these challenges, and you’ll start achieving personal growth, which will motivate you to continue putting your best foot forward.

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Summary

When motivation falls short, we struggle to take action. So, our productivity slows and stress mounts. That leads to personal disappointment and poor physical and mental well-being.?

Still, regardless of the setbacks, you can overcome low motivation by asking yourself two questions:?“Why do I feel this way?”?and?“And how can I fix it?”?Consider the causes we covered in this lesson and their solutions:?

• Unmanageable work.?If you feel frozen because you’re overwhelmed, practice saying?“no”?more often, remove unnecessary distractions that get in the way of your to-do list, and prioritize your work to help you focus.?
• Exhaustion.?If you’re too tired to take action, try saving challenging tasks for your peak productivity hours and taking breaks—both small ones throughout the day and longer mental health days. Also, don’t bring your work home.
• Fear of failure.?If you avoid working because you fear you’ll never be good enough, aim for work that’s less than perfect and messy to start. It’s easy to make adjustments later. Also, create some routine “getting started” habits and try blurring the lines between preparing to work and actually working.
• Disinterest.?If you’re not interested in your work, make a list of why your job matters. Also, connect with your colleagues to feel a greater sense of community and seek out new challenges to help you feel inspired to push forward.

Regardless of what’s causing your motivation slump, remember that no one—not even the most enthusiastic employees—feels motivated all the time. Everyone has bad days. So, the next time you’re feeling off, consider the cause and then follow those customized action steps.

Don’t wait it out.?Low motivation rarely solves itself. More often than not, it only escalates with time. So, if you’re in a motivation rut, don’t wait it out. Don’t hope things will get better. Instead, take action because you’re the only person in control of what happens next.

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