Why Am I Feeling Unmotivated? How To Encourage Yourself To Be More Productive

Motivation is key to helping us meet our needs—from our most basic needs for shelter and sustenance to our human desires for companionship and self-actualization. However, it’s not uncommon for motivation to wane, and it can sometimes be challenging to understand why. Here, we’ll explore some common reasons for a lack of motivation, along with some ideas for helping you get and stay motivated.

Why do I struggle with motivation?

When you find yourself feeling like you lack motivation, you might consider whether this is a rare occurrence or something that you've been experiencing frequently. It’s normal to sometimes have an off day or to need some extra rest. However, if a lack of motivation is becoming a pattern, it may be worth considering whether there are underlying issues or factors contributing to this feeling.

At times, the reason behind a lack of motivation in your daily life may be obvious, such as personal challenges, exhaustion, or having lost sight of medium-term goals or long-term objectives. Other times, you might not understand why you no longer feel motivated. If you're having trouble pinpointing the problem, there are a few common causes that could be impacting you.

Depression

Depression can profoundly affect motivation, acting like a barrier that drains energy, diminishes interest in activities, and makes even simple tasks feel overwhelming. It alters brain chemistry, impacting the ability to feel pleasure, maintain focus, or find the energy to engage in daily routines. This lack of motivation is not a matter of willpower; it's a symptom of the condition itself. 

Addressing depression often requires professional support, including therapy and possibly medication, to manage its symptoms and regain motivation. Recognizing depression's role in motivation challenges is a crucial step towards seeking help and making adjustments to cope more effectively.

• Fatigue
• Trouble concentrating
• Irritability
• Feelings of helplessness or hopelessness
• Excessive feelings of guilt
• A lack of interest in activities once enjoyed
• Significant changes in eating patterns
• Significant changes in sleeping patterns

Depression is a serious illness, but it can be treated with the help of a mental health professional. If you don’t feel motivated and are also experiencing other symptoms of this condition, it’s recommended that you seek professional support.

Feeling overwhelmed

When tasks pile up or expectations seem too high, the feeling of being overwhelmed can paralyze your ability to act, leading to a drop in motivation. Overwhelm often results from the perception that the demands placed upon you exceed your resources or abilities to cope. It can lead to a cycle of procrastination, where you delay starting tasks because they seem too daunting, further reducing your motivation to tackle them. 

If you're feeling overwhelmed, handling the situation with patience, self-compassion, and self-empathy may be beneficial. You might do this by practicing positive affirmations, taking regular breaks to focus on self-care, engaging in deep breathing exercises, splitting the tasks into manageable chunks, and/or delegating or reaching out for help. 

Mental burnout

Burnout refers to the feeling of having reached the end of your energy supply. It can result from chronic stress, such as that which accompanies a demanding academic, work, or caregiving schedule. Burnout has become a worldwide health concern, since it can lead to mental and physical health challenges over time. Rest, self-care, and therapy are typical strategies for addressing it so you can feel motivated again in the future.

How to reignite motivation

Whether due to personal challenges, external pressures, or simply the ebb and flow of life, losing motivation can stall progress and dampen spirits. However, there are some steps you can take to regain your drive. Consider whether the following strategies might be helpful for you:

• Set small, achievable goals: Break down large tasks into smaller, manageable steps. Achieving these can boost your confidence and motivation by providing a sense of progress.

• Seek inspiration: Find books, podcasts, or talks that inspire you. Learning about others who have overcome similar challenges can rekindle your drive.

• Change your environment: Sometimes, a change of scenery can refresh your perspective. Try working in a new location or rearranging your current space.

• Connect with supportive people: Surround yourself with individuals who encourage and motivate you. Sharing your goals with them can create a sense of accountability.

• Reward yourself: Establish a system of rewards for completing tasks or reaching milestones. This can make the pursuit more enjoyable and motivate you to keep going.

• Rediscover your “why”: Remind yourself of the reasons behind your goals. Understanding the deeper purpose can reignite your passion and motivation.

Take care of your wellbeing: Regular exercise, sufficient sleep, and healthy eating can improve your mood and energy levels, making it easier to find motivation.

When to seek help

Talking to a therapist might help you figure out why you may be having trouble with motivation and learn to build habits that could improve your productivity. If there’s a deeper issue at play, such as low self-esteem, perfectionism, or a mental health condition like attention-deficit/hyperactivity disorder (ADHD) or depression, they may be able to help you address your symptoms to improve your daily functioning.

Some people who could benefit from therapy may not have made an appointment yet because a busy schedule makes taking the time to travel to and from in-person sessions difficult. If this sounds familiar, you might explore online therapy instead. With a platform like BetterHelp, you can attend therapy from home or anywhere you have an internet connection. You’ll first be matched with a licensed therapist according to your needs and preferences, and then you’ll be given the choice of whether to meet with them via phone, video call, and/or in-app messaging.

Online therapy may be able to help you address some underlying causes of motivation issues, such as burnout or depression. Research suggests that it can be “a viable alternative” to in-person sessions for those who prefer this format. See below for reviews of BetterHelp counselors from clients who have sought their support for similar challenges.

Counselor reviews

“I don't know if I would have been able to overcome the hurdles I needed to, if I didn't have Leslie asking all of the right questions. She helped ME come to my own conclusions, and that is priceless. Thank you, Leslie!”

“Ben has been a huge help for me. He listens to me and provides valuable insight into my behavior and helps me to understand the why behind the problematic behaviors I have.”