“I Have No Motivation To Do Anything”: What Lack Of Motivation Means For Your Mental Health

When a lack of motivation feels overwhelming

Do you ever struggle with feeling no motivation to care for yourself, get out of bed, or start your day? Is it sometimes hard for you to find the will to address life challenges as you pursue your goals? In these cases, no motivation may be caused by an underlying mental health concern. If you're worried you might be living with depression, you're not alone. Anhedonia—the reduced ability to experience pleasure—is a common symptom of depression that can cause a lack of motivation. Anhedonia may arise out of emotional pain, trauma, illness, and other challenges. 

Over 280 million people worldwide live with depression, and it is a highly treatable illness. However, no motivation can sometimes not be related to depression but may indicate other mental health issues. In addition to mental health concerns, underlying issues like physical health conditions and abnormalities in brain chemistry can contribute to a general lack of motivation in human beings. If you hope to address feelings of apathy or indifference, there are several steps you can take to provide yourself with the encouragement you need. Understanding the common causes of not feeling motivated can help you decide on a plan to move forward. 

“I have no motivation to do anything”: What causes a loss of motivation?

If you're not feeling motivated, know that you’re not alone. Most people may find themselves not feeling motivated from time to time and may also struggle to find a sense of purpose in their lives. Motivation levels fluctuate and may coincide with other factors, such as low interest in completing a certain task at work or trying to avoid feelings and discomfort, for example. This is completely normal.

According to the Pew Research Center, over 42% of adults under 50 have felt a lack of motivation since 2020. Motivation can be a key aspect in driving success from a young age and building self-confidence, and there are a few steps you can take to regain motivation.

Experiencing low motivation can lead to serious complications in an individual’s life, including various life challenges (e.g., career difficulties, relationship conflict), mental health concerns (e.g., anxiety, depression, panic attacks), and physical symptoms (e.g., sleep deprivation, gastrointestinal distress). Before moving forward, recognizing that you're struggling to motivate yourself can be the first step. 

A general lack of motivation can arise out of several different underlying issues, including physical health conditions, alterations in brain chemistry, and emotional pain. Feeling unmotivated to do anything for extended periods may be a common symptom of mental illness. Motivation problems might indicate a mental health disorder, such as depression, stress, anxiety, ADHD, bipolar disorder, and other mental health issues. For example, depression is a common mental illness, often accompanied by negative thoughts and a tendency to feel unmotivated. 

Identifying the sources of a lack of motivation is often a matter of self-reflection. However, if you’re among the individuals living with depression or related challenges, know that many people find support with the help of mental health professionals. To understand whether you’re experiencing depression or another cause of low motivation, examining your symptoms as a whole can be helpful. 

Examples of extrinsic and intrinsic motivation

Extrinsic motivation refers to motivation to complete tasks in view of an external benefit, such as getting a promotion, winning a competition, or being rewarded for completed tasks.

Extrinsic motivation is usually tied to a tangible reward system, such as getting a regular paycheck from working or earning a trophy for winning a competition. It differs from intrinsic motivation, where one may feel motivated for the sheer enjoyment or stimulation they get from the activity or task. 

Motivation stems from both intrinsic and extrinsic rewards. While a person may be both intrinsically and extrinsically motivated, these forms of motivation don't necessarily overlap.

If getting certain external rewards suddenly loses its appeal because your priorities have changed, you may find that you need intrinsic motivation to maintain your interest. For example, if you set a goal to lose weight because you want to fit into a certain outfit for a party, you may lose your extrinsic motivation if the party gets canceled.

Understanding the lack of motivation as a possible symptom of mental health conditions such as depression or anxiety

• Write a list of your skills and activities that bring out your skills positively
• Write a list of activities you enjoy that bring you peace and contentment 
• Create a motivation journal with goals and dreams 
• Make it a point to take your time and allow yourself to test out different avenues 
• Use daily to-do lists to organize tasks and prioritize your personal and professional goals
• Talk with a motivation-oriented or personal development therapist 

The connection between the brain and motivation

The mesolimbic system in the brain—also called the reward system—is the pathway by which we become motivated to complete tasks and pursue growth. When we experience pleasure, dopamine (one of the “feel-good” hormones) is released through the mesolimbic system. This can motivate us to engage in behaviors that will produce a similar response. For example, the reward you feel when finishing a household chore may help you gain momentum and complete more tasks. The reward system can be a powerful engine for change, potentially helping you cultivate deeper thoughts, emotions, and motivations.

Because of the important role dopamine plays, brain alterations that affect its activation can lead to a lack of motivation. Such changes can occur due to underlying issues like neurological or physical health conditions; for example, Parkinson’s disease or fibromyalgia. They can also occur due to mental health challenges, like depression or anxiety. Experts in neuroscience, psychiatry, social psychology, and related fields continue to explore the links between the brain and motivation. 

Feeling down? What to do if you're experiencing depression symptoms and lack motivation

If you’re looking to build more motivation in your life, there are several helpful tips to keep in mind. Goal-setting can be a good place to start when you want to find inspiration and encouragement. Outlining your objectives can help you promote an enhanced sense of purpose, which research suggests may boost motivation. Once you have actionable goals, it can be helpful to break tasks up into chunks. This may not only make projects feel less daunting, but it can also help you work at your own pace as you gain momentum.  

Taking breaks can also be important, as uninterrupted periods of effort may lead to mental burnout or emotional exhaustion. Every half hour or so, try to give yourself a few minutes of free time to rest and relax—or even briefly engage in enjoyable activities. You might also incorporate healthy coping skills into your breaks, such as deep-breathing exercises. 

In many cases, it’s natural to feel stuck and take time off for activities like watching TV if you’re feeling lethargic. However, if the feeling of no motivation becomes severe and accompanied by other symptoms of depression, you may want to consult a mental health professional. According to the Anxiety and Depression Association of America (ADAA), depression affects approximately 14.8 million US adults aged 18 and older. Although this number can seem daunting, millions have proactively sought treatment and received successful results. 

Many peer-reviewed studies have shown that therapy (both traditional and online) can significantly aid in the treatment of depression. For example, an extensive study by the Berkeley Well-Being Institute found that 70% of clients successfully reduced depressive symptoms.

If you're living with a feeling of no motivation, it can help to learn the signs of depression to determine if you may be experiencing a mental illness. If your motivation remains low for two or more weeks, it's advisable to seek professional help.

How to boost motivation at your own pace

As you work to enhance motivation, there are several helpful tips to keep in mind. As human beings, it’s normal for us to want to spur ourselves on toward success as quickly as possible; however, this may not be a sustainable approach. Fostering motivation at your own pace can help you steadily gain momentum and avoid burning yourself out. For example, if you’re attempting to learn a new language, it may help to start by reviewing vocabulary for a few minutes each day when you have free time. Completing these tasks may provide you with more motivation, helping you tackle larger tasks, like learning full phrases or conjugating verbs. 

Centering productivity around enjoyable activities may also help you boost motivation. Using the above example, you might play a language-learning game or use a fun app. Additionally, knowing how to utilize healthy coping skills can be important during this time. Relaxation exercises, mindfulness meditation, and healthy lifestyle choices may improve your ability to stay motivated. A positive, productive mindset typically does not happen overnight. It can take consistent, sustained effort to achieve and maintain. 

Developing healthy coping skills for low motivation 

The right coping strategies can help you navigate life challenges, cultivate a positive mindset, and stay motivated. Try to develop a self-care routine that involves regular exercise, nutritious meals, and a consistent sleep schedule. These healthy coping skills can help with stress management, potentially preventing you from experiencing burnout. They can also alleviate symptoms of physical health conditions, such as chronic pain, that may impact motivation.

Mindfulness—which involves a heightened awareness of the present—is a helpful practice that can produce actionable insights and promote self-acceptance. By focusing on the present, you may become more attuned to deeper thoughts and more profound emotional pain. This may be illuminating when it comes to understanding the sources of a loss of purpose, hope, or meaning. Research backs the notion that meditation can help encourage action. In a study published in the European Journal of Social Psychology, researchers found that even short periods of mindfulness can boost motivation. 

Some symptoms of depression and depressive disorders

Depression can lead to various cognitive, behavioral, and physical symptoms, and individuals may experience varying degrees of symptoms depending on their depressive disorder diagnosis. If you experience several or all of the symptoms below, consider reaching out to a therapist for a depression screening: 

• Low or depressed mood lasting two weeks or more 
• Noticeable mood swings 
• Loss of interest in previously enjoyed activities 
• Significant changes or fluctuations in weight
• Decreased ability to focus or concentrate
• Decreased motivation 
• Increased feelings of fatigue
• A reduced level of energy
• Slowness in activities
• Sleeping difficulties 
• Feelings of worthlessness
• Recurring suicidal thoughts* 
• Depressive symptoms causing significant stress or difficulty functioning 

Depression can be serious. Though lifestyle changes can be helpful, consider consulting a mental health professional if you’re experiencing symptoms of depression. Lifestyle changes may include eating a healthy diet, going for walks, and including relaxation, self-compassion, and mindfulness meditation into your schedule. 

Possible causes of no motivation 

When experiencing the feeling of "I don't want to do anything", it can be helpful to recognize that there are many potential underlying issues. Common causes of low motivation that may occur alongside depression, or independently of it, including the following:

• Symptoms of physical health conditions (e.g., sleep deprivation, fatigue)
• Symptoms of mental health conditions (e.g., panic attacks, stress, anxiety)
• External factors (e.g., environment, social interactions)
• Difficulty setting goals
• Lack of meaning or purpose

Chronic stress as a cause of a lack of motivation and its impact on your mental health

Chronic stress can lead to a feeling of no motivation or mental burnout, which can have symptoms similar to depression. If you’re feeling overwhelmed by stress, the following lifestyle changes and self-improvement activities may be beneficial to you: 

• Eat Healthy: Avoid a poor diet and focus on eating foods high in omega-3, fish oil, antioxidants, and vitamins, including leafy greens, fish, and berries.  
• Exercise: Exercise can help keep your mind off your stress. You can try a brisk walk, hike, or swimming to start. 
• Organization: Break down tasks into minor pieces, and list everything you need to accomplish. Creating a to-do list may help you focus your energy on one task at a time, which may increase your motivation to keep moving forward. 
• Ask For Help: Ask for support if you feel overwhelmed and are struggling to find enough motivation to complete important tasks that may affect your life. You may find that talking to friends, family, and experts can help when you have no drive.
• Try Mindfulness: Practice mindfulness and meditation to improve your state of mind and foster deeper thoughts. Note that mindfulness has been proven to reduce stress.
• Try positive affirmations and practice self-compassion when struggling with self-doubt. 
• Read well-regarded self-help books on motivation and practice self-care

Grief and loss

Grief can also cause low motivation and is often associated with depression. Whether you've lost someone due to death or the end of a relationship, the emotional pain associated with grieving can be challenging to cope with.

Although some people identify with the "five stages of grief" model, grief isn't necessarily black and white or linear. 

Each person copes with their loss differently. However, if your grief is accompanied by various mental health issues, lasting more than a year and affecting how you live your life, you might be experiencing complicated grief. 

If you're experiencing complicated grief, consider contacting a grief counselor or center. A therapist can listen and offer guidance when you feel down, and you may be able to find a support group of others who are experiencing grief. 

Substance use 

Substance use disorders are also associated with low drive and motivation. Substance use can also lead to mental and physical challenges, which may decrease your motivation in other areas of life. 

Counseling options for depression and low energy levels

If you don't know why you lack motivation or think you may be experiencing symptoms of a mental health condition, you might benefit from reaching out to a licensed therapist. Through counseling, you can make progress and gain skills unique to your situation to increase motivation in your daily life. Therapy can be a safe space for you to explore the underlying issues that are contributing to a lack of motivation. The right therapist can help you replace feelings of self-doubt, apathy, or passivity with those of self-acceptance, hope, and assertiveness.

With professional help, you can address mental health concerns like anxiety, depression, or panic attacks. A therapist can also help you develop healthy coping skills so you can address life challenges, symptoms of physical health conditions, and mental health concerns as they arise. In addition, if you lack the motivation to attend in-person appointments or deal with the complexities of in-person therapy, you can try online counseling. 

Online counseling as a treatment for mental health conditions such as depression or anxiety

Online counseling is a unique form of treatment where you’re paired with a mental health professional who meets your specific needs. With online therapy, you can attend sessions from the safety of your home using video chat, phone calls, or messaging to speak to a therapist about your symptoms. Your therapist can also offer resources like worksheets to guide you through the lessons you learn in your sessions and tips to help you practice self-compassion and remove self-doubt.  

Research shows that online therapy effectively treats various mental illnesses, including depression. A review of 17 studies found that online therapy for depression may be more effective than in-person treatment. If you're interested in getting started, you can sign up with a platform like BetterHelp to get matched with the right therapist within 48 hours.