Lack of motivation may be related to stressors and life changes as well as a number of mental health diagnoses such as adjustment disorder or depression.1,2 Please keep in mind that there is hope: This condition can be treated with therapy, activities that increase dopamine output such as physical exercise), behavioral activation, mindfulness, and for some, medication.3,4,5,6
Causes for Lack of Motivation
Lack of motivation can happen when someone is experiencing life stressors or changes, such as going away to school, difficulties or changes with work, the death of a loved one, the ending of a relationship, illness, overwhelm, or other major life transitions.9 All of these types of experiences are new things that we are unaccustomed to, and can cause us stress and anxiety.
When we think about motivation, we rarely consider what is going on and where it comes from until we no longer have it to rely on for the things that need to be done. As it lowers, you may begin to feel agitated and lose focus or interest on the things that are important to you; you may also self-isolate and begin to feel angry about what is happening.
Causes for low or no motivation may include:
- Feeling overwhelmed or stressed out
- Lack of interesting activities with which to engage
- Constantly doing things for others but not taking time for yourself
- Difficulty changing your perspective
- Challenging recent events events
- Genetics
- Depression
Lack of Motivation vs. Depression
Lack of motivation generally feels like limited or no interest, energy, or emotion about most anything in your life, including things you’d normally enjoy. Depression feels much more emotional and negative towards yourself, although it does substantially lower your energy, motivation, interest, and focus. Both experiences overlap, and it is important to know when to reach out for help with either condition.
While experiencing a lower drive to do things or experiencing less interest in the things you enjoy is common in both conditions, low motivation and depression are different. When you are experiencing no motivation or apathy, you may experience:4
- Difficulty in mustering up energy to complete daily tasks
- Relying on others to plan outings or events
- No desire to engage with new or inspiring people or experiences
- Feeling limited to no emotions about good or bad things
- Apathetic about your issues
- A general lack of any emotion surrounding your life
On the other hand, when you are feeling depressed, you may experience a number of these symptoms for two or more weeks:10
- Feelings of sadness, emptiness, or hopelessness nearly every day, as well as worthlessness and unwarranted guilt
- Weight loss or gain due to a noticeable change in appetite
- Sleeping too little or too much
- Feeling restless or feeling like you are moving very slowly
- Feeling tired or having low energy
- Difficulty focusing or thinking straight
- Suicidal thoughts
While some of these symptoms may sound minor, people should reach out for help when they begin to notice that their life has begun to look different. These changes may be noticed when you are struggling to finish your work tasks or homework, when you are consistently isolating yourself from your friends and family, or when you are not taking care of your basic needs.
Lack of Motivation & Mental Health Concerns
Low or no motivation can have connections with other mental health disorders, including adjustment disorders, depressive disorders, or chronic stress.
Lowered motivation can be seen in individuals who are dealing with adjustment disorders.9 These individuals might be experiencing major life stressors and changes, but continue to have difficulty adjusting to these major changes in their lives to the point that these individuals would struggle to maintain their normal routine, daily tasks, things they enjoy, or engagement with a support system.
Lowered drive can also be seen in those experiencing more severe mental health issues, like depressive or bipolar disorders,10 schizophrenia, or disorders that are neurodegenerative, such as Parkinson’s or Huntington’s disease.4 However, in these cases, affected individuals would begin to have more impairment in their lives and may struggle to maintain work, social interactions, stability, or their physical health. However, lowered motivation is still a concern.
Low motivation is often experienced when someone is feeling stressed out about something, feeling overwhelmed, and ultimately not having the energy or will to complete anything. These feelings can become a cycle, where people stress out and keep experiencing this lowered drive. Stress can be a major factor in increasing other mental health symptoms, thus leading to overall functioning issues. It can cause reduced sleep and self-care, which starts the cycle. Those who experience low or no motivation tend to struggle because they have difficulties emancipating from such feelings but don’t know how.
9 Ways to Kick Your Lack of Motivation
We’ve explored lowered motivation, common causes, and how it differs and relates to some mental health disorders, but we haven’t touched on what you can do to help with this experience. While it can be difficult to find the drive to engage in things, these steps can help bring your energy and motivation back.
Here are nine ways to get motivated again:
1. Create a Routine
By breaking down your day and creating expectations for each day, you are training your body and mind to naturally fall into these behaviors- even if they are incremental. This structure helps you to stay on track and encourages you to complete these tasks. It is helpful to use time as a tracker and then assign tasks to certain times. For example, “9-10: Clean; 10-11 am: Shower and eat; 11-2 pm: Read article or textbook chapter; 2-4 pm: Work out or go for a walk; 4-6 pm: Make and eat dinner; and 10 pm: Go to sleep.”
2. Take Care of Yourself Physically
Good self-care includes proper hygiene, sleep, appetite/nutrition, and growth. Allow yourself to get sleep and rest when you need it and establish a healthy sleep schedule. It is also important to take a shower when you need to because showers can help reduce stress. Consider eating food that is healthy, enjoyable, and requires little preparation—even if snacking on something small. Also, allow yourself to engage in little things that bring you joy such as a podcast or selection of fanfiction.
3. Work Out
When you engage in physical activity or things that make you proud of yourself, our brain produces dopamine and this can make us feel happy, rewarded, and motivated.11 Ways to increase dopamine include:11
- Eating protein
- Completing a workout—even if it’s a short one
- Getting good sleep (about 7-9 hours a night)
- Listening to music
- Meditation
4. Break Large Goals Down into Smaller Tasks
When you break down something large, the tasks become more realistic and achievable. You may not feel as overwhelmed about completing each small task, and that will help you to change your perspective regarding the task itself. For example, instead of “writing a paper,” you might break it down into steps, such as pulling research for a paper as step one, then reading this research as step two.
5. Reward Yourself for Completing Tasks
As mentioned above, when you break those tasks down, reward yourself for completing them. They may not have been easy to do because of your energy level or how you were feeling, but you did them! This works because you’re promoting dopamine output as well as motivating yourself to keep going. Additionally, you establish a routine of task-reward connection in your brain that encourages you to keep going.
6. Do Things You Used to Enjoy
If you are finding it hard to find things or engage in things you enjoy at all, go back to the basics. Because our brains connect these with nostalgia, start with something that you enjoyed when you were younger. For example, reading a fictional book, playing a game, sitting outside, and drawing are all great places to start. Doing things you once enjoyed helps with motivation and with a return to day-to-day tasks.
7. Reach Out to Your Support System
Sometimes, a phone call or Facetime interaction—especially during this pandemic—can help to increase motivation by talking to or seeing the people you love or who care for you. Reaching out may also increase dopamine output—especially if you are laughing with your friend or loved one.
8. Practice Gratitude & Mindfulness Skills
Both gratitude and mindfulness have been proven to increase appreciation for life and simple things. They also help to increase your attention to the present and the control you do have. When you identify three things a day that you are grateful for, or engage in a mindfulness session, you might experience more motivation, feel more focused, and feel less frustrated or overwhelmed. If interested, mindfulness sessions can be found free on Youtube, Google, and Spotify.
9. Consider Going to Therapy
If you’ve tried several strategies to dispel your lack of motivation but you’re still struggling, it may be time to consider therapy.
How Therapy Can Help With Motivation
For some people, going to a therapist or counselor can be a scary, uncomfortable, new, or vulnerable experience. However, if you find the right fit, therapy can be helpful in increasing your motivation or energy levels, becoming more knowledgeable and self-aware, and increase your ability to help yourself and learn ways to cope with life stressors.
Therapy can help you by providing the opportunity to experience a safe and secure place to share your thoughts and feelings with someone who will be objective and not judge you. Going to a therapist or counselor can also help to destigmatize your symptoms and to feel validated by someone who can empathize with you about what you’re experiencing.
While a number of therapies exist, what matters at the end of the day is having the right fit and feeling comfortable with your counselor. The client-counselor relationship is one of the most important influences in helping you gain what you need—and want—from counseling, as well as feeling safe and accepted. However, some counseling specialties or types can be more effective than others, especially when someone is experiencing lowered or no motivation.
Types of Therapy Commonly Used to Overcome Lack of Motivation
As mentioned above, there are quite a few types of therapy that exist. Many of them are focused on different subsets of mental health, such as anxiety, marriage/family, stress, trauma/crises, interpersonal issues/social skills, negative thinking, and specific disorders. However, there are some that can be specifically used for addressing motivation.
Two of the most common therapy options for lack of motivation are cognitive behavioral therapy (CBT) and motivational interviewing (MI):
CBT
CBT is a popular option for lowered motivation, as it challenges you to change your thinking patterns, your behavior patterns, and your perspective to increase your motivation levels and experience feelings of success. It also provides opportunities for you to challenge yourself at home and increase awareness about yourself and your symptoms.
MI
MI is another option for lowered motivation as it is designed for people who are struggling to challenge themselves and are feeling stuck for a variety of reasons. Your therapist helps you assess your readiness, ability, and confidence in your growth, as well as helping you to challenge yourself in different areas of your life to become more aware and move forward.
How to Find a Therapist
There are many options for therapy, but some are better suited to treating motivation issues; it may also take time for you to find someone you feel is a good fit. Although it may appear difficult, it is possible to find a therapist who is skilled in treating lack of motivation.
A good first step to locating a skilled therapist is knowing what kind of treatment you want, then using an online directory to find a therapist who practices that technique. Many directories will provide a filter for areas of specialty—like CBT or depression—and will provide reviews and relevant information—like cost and availability—for each therapist.
At that point, it is up to you to decide which therapist might be a good fit for your needs.
Additional Resources for When You Lack Motivation
- If you continue to struggle with lacking motivation, it may be helpful to check out this article addressing lowered motivation related to the rise of mental health issues during COVID-19.
- It may be helpful to check out NAMI’s website, as they have stories from those who have struggled with mental health issues as well as a number of resources for you to peruse.
- You may also want to explore the Cognitive Behavior Institute’s website, as it has a lot of information about CBT and how itT can help with lack of motivation.
- Please note that if you are experiencing thoughts of harming yourself or ending your life, you should immediately reach out to your local emergency room, your support system, call the suicide hotline (1-800-273-8255), or text “HOME” to the national crisis hotline (741741).13,14
