Itโs 9 am. You realize that you have no motivation to do anything whatsoever. If your mood were a color, it would be the most boring shade of beige ever created.ย
The truth is that you feel โmehโ about life, but youโre not necessarily depressed. You just donโt have the drive to do or achieve anything. But a part of you feels like you should.ย
When you go on social media, for instance, youโre bombarded with people writing books, achieving sexy bodies, attending meditation retreats, and a million other successes.
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But you feel unsuccessful. Left behind. Lethargic. As if you have nothing to show for your time on this planet. And if you have done awesome things in the past, they donโt matter now because theyโve been and gone.ย
Can you relate?
As a new sleep-impaired parent, I can relate to the feeling of having no motivation to do anything. But before that, Iโd have periods of struggling to push myself to act and feeling like a failure as a result.
If you struggle with having no motivation to do anything but arenโt necessarily depressed (aka., difficulty getting out of bed, losing interest in everything, feeling empty inside), then I want to help you get to the core of why this may be so. Perhaps youโll find a thing or two validating, inspiring, or helpful.
Table of contents
18 Reasons Why You May Lack Motivation Right Now
Having no motivation to do anything rarely happens because youโre lazy.ย
Laziness is when you have energy but choose not to do something, like refusing to clean the dishes, take out the trash, or let the grass die because you canโt be bothered watering it (guilty x3).
There are a multitude of reasons why you may lack motivation right now. These reasons can be quite simple all the way to deep and unexpectedly complex.
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Here are some of the most common reasons:
- Youโre not sleeping or eating well
- Youโre not exercising
- You adopted the toxic core belief: โIโm good for nothingโ or โI canโt do anything rightโ at a young age
- Youโre too stressed, and your nervous system is frazzled, begging you to rest
- You have compassion fatigue (empathizing with too many people, too often), and on a related note:
- Youโre an empath who feels everything too deeply and too much
- You lack a clear daily routine, causing you to live in a state of chaosย
- You havenโt set realistic and doable habits or goalsย ย
- Youโve got social media overwhelm and burnoutย
- Youโre surrounded by too many energy vampires or people/situations/habits that drain your energy
- Youโre a highly sensitive person struggling to navigate the intense bombardment of stimulation inherent in daily life
- Youโre overwhelmed with the opinions of others and struggle to listen to your own voice
- Youโre experiencing toxic comparison with others, thereby demotivating you to do anything
- You have unresolved childhood trauma, leaving you in a state of functional freeze where you appear normal on the outside but feel stuck on the insideย
- Youโre going through an existential crisis or dark night of the soul, leaving you mentally and emotionally depleted
- Youโre going through a spiritual awakening, leaving you feeling confused and overwhelmed as to your sense of life direction
- Youโre experiencing eco-anxiety/climate grief as you reflect on the state of the world and feel helpless, hopeless, or powerless
- To summarize: youโre a person living in the 21st century (I mean, doesnโt that basically say it all?)
Can you relate to any of these signs? If you have any more to add, post them in the comments section below.
The Spiritual Message Hiding Beneath Low Motivation
Having no motivation to do anything can make you feel like a failure. But from a spiritual perspective, this feeling has its own intelligence.
Think of it as a messenger asking you to slow down, tune in, and reorient to what truly matters in life.
If you feel a sense of constant lethargy, indifference, or apathy in daily life, it could signal that youโre stuck in a place that isnโt challenging you to grow โ that feels dead-ended and empty.
Of course, not all of us can quit our boring jobs or abandon certain responsibilities at the drop of a hat.ย
But even when life looks dull, there are still ways of finding a sense of self-actualization and Soul expansion.
Engaging with any form of creativity, for instance, has the immediate impact of boosting motivation and a sense of connection with life.
I find activities like journaling, drawing, and crafting with a purpose help me to regain that sense of vitality. For you, that could mean playing music, painting, sculpting, dancing, singing, or anything that requires creative ingenuity.ย
Ask yourself, โWhat is this feeling of low motivation teaching me? What does it want me to know about my life right now?โ and tune into what comes up.
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No Motivation to Do Anything? This Helps Me โฆ
Given the insane amount of reasons why you may feel no motivation to do anything right now, what actually helps? What makes a real difference?
Below, Iโll share with you some ideas and simple mindset shifts that are two-three-four-in-one practices. In other words, many of them will help you on multiple levels: physically, mentally, emotionally, and spiritually.
1. Disconnect from overwhelm and overstimulation
Delete the social media apps from your phone. Stop multitasking. Do one thing at a time. Wear earplugs out in public). Create a quiet and calm space for you to relax at the beginning and end of your day.ย
Overwhelm and overstimulation โ whether via peopleโs opinions, world news, or even via too many sounds, smells, or sensory forms of overload โ keep you in a state of distraction, disconnection, and dissociation.ย
How are you meant to find motivation to do anything if your mind and body are in a state of overdrive?
2. Practice โslow livingโ
There has been a trend in recent years of taking a โdopamine detox,โ meaning taking a break from TV, music, video games, junk food, social media, or anything that gives you a surge of feel-good chemicals. And you could go that route.ย
But I find that adopting the โslow livingโ philosophy is much better because itโs designed to become a way of life rather than a temporary fix you perform to then return to old habits.ย
Slow living can and does include โhigh dopamineโ things, like listening to podcasts or logging on to YouTube. But it includes these activities at a more measured level.ย
For instance, instead of listening to the next and best video on YouTube for hours on end, slow living asks you to carefully consider who you want to listen to and for how long.
Other words that describe this lifestyle are โintentional livingโ and โmindful consumption.โ
So instead of consuming everything everywhere, all at once, slow down. Consider how much is too much and draw a line. Think carefully about what you want and need โ then do away with the rest.ย
3. โHang garlicโ to ward off the โenergy vampiresโ
I used to give away my energy to anyone/everyone without a second thought. I thought that it made me a โkindโ and โcaringโ person. That was until I began experiencing chronic compassion fatigue and burnout. Iโd even start gradually resenting the people asking me for help. Not so empathetic or compassionate, eh?
To regain the energy needed for motivation, pay attention to what and who is siphoning away your life force.
You can tell youโve come across an energy vampire when you leave the person or situation feeling noticeably tired, cranky, on edge, and depleted of energy.
To metaphorically โhang garlicโ to ward off these energy leeches, set personal boundaries. Say no to situations and events you donโt need to attend. Keep your distance from tiring personalities.ย
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Try the โgrey rockโ method (my favorite and one I regularly use) with difficult people and preserve your sanity.
Grey rocking is when you pretend to be as boring as humanly possible โ Iโm talking monosyllabic answers and being unapologetically dull. Doing so will give you the oomph you need to move in the direction you want.
4. Embrace your demotivation โ it may be a sign that you need to heal
Having no motivation to do anything can actually be beneficial. Who says it always has to be a bad thing?
When you tune into that sense of โmeh,โ you may find that your body has a deep need to rest, relax, and recover.
In fact, feeling demotivated is usually a sign from the body-mind that it needs space to โjust be.โ We live in an overstimulating world, after all, and if you donโt make time to properly rejuvenate your energy or heal from daily stressors, demotivation can be the result.
So make space in your day to โjust be.โ Many people do this via meditation, but if you suck at it (like me), try spending time in nature to sit and watch without any need to achieve a special zen state. This is a form of down-to-earth spirituality I love. ;)
While this โbeingโ space may feel a little unexciting to occupy at first, it allows you to regain access to more inner reserves of energy.
5. Explore whether there may be a core belief keeping you in an unmotivated state.ย
The most common negative core beliefs that produce a feeling of demotivation are โIโm good for nothingโ or โI canโt do anything right,โ but there are others.ย
To find your unique limiting core belief, do this in a low-effort way by thinking about what you would ideally like to do (such as going to study a new skill or achieve a lifelong dream), but imagine what a critical person would say about your efforts to achieve that goal.ย
What the critical person says is a projection of your own inner critic and a reflection of a hidden negative core belief.
Other suggestions:
6. Set smaller, more bite-sized, and realistic habits or goals. Beware of all-or-nothing thinking. Do tasks step by step, little by little. Youโll have less ammunition to throw at yourself when life doesnโt go your way and, therefore, have less of a chance of feeling demotivated.
One way to make habit-setting fun is via habit tracking in a journal. Above all, be consistent. Even if what youโre doing feels miniscule or low quality, just keep going. Consistency is key. I canโt stress this enough being someone who has run this website for over a decade and has a vast body of work even while feeling frequently demotivated through the years.
When all else fails, showing up and doing the work is all that counts.
7. Practice self-compassion, stop comparing yourself with others, and be kind to yourself. Being a human right now on this chaotic planet can be a lot to deal with. Sometimes, simply getting up is enough. So celebrate your small successes. Remember that your path is your own and it is unfolding at the unique pace that it needs to right now.ย
8. Go in nature. Clear your energy field. Get grounded and connect to the more-than-human world. Watch the trees, the sky, and the birds. Feel the life force energy return to you. Sometimes, this is all thatโs needed.
9. If youโre going through an existential or spiritual crisis, journal. That is what helped me every step of the way. I recommend keeping a journal as your constant companion and exploring your deeper thoughts, feelings, and needs. The more self-awareness you develop, the more youโll know where you want to go and the more motivation you’ll slowly develop.
***
Great things are done by a series of small things brought together. โ Vincent van Gogh
Having no motivation to do anything can make you feel like a failure โ like youโre not really fully living the life youโve been given. But this feeling has its own intelligence.ย
It is a messenger asking you to slow down, tune in, and reorient to what truly matters in life.
Demotivation is a teacher that asks you to stop and listen.
If you want to go deeper into deconstructing demotivation, finding more focus, and regaining a sense of passion in life, check out our Inner Flame Journal.
You can download it as a permanent bonus in our Shadow & Light Membership where you get this journal plus a whole month of intuitive guidance and personal spiritual support.
This journal was a joy to create, and may it serve you well!
I hope something Iโve shared has helped you. If so, please let me know below, along with any tips you have for others grappling with this issue. You never know who you may inspire!
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I just purchased the Inner Flame Journal… looking forward to using it.
Before I could get to this point, I had to back up a step and ask “How do I motivate myself, what’s my inner dialog?”
I realized that the way I was “trained” as a child was to ruminate on what needed to be done then to beat myself up for not having done it already! My mother’s pattern.
I’ve been sitting with this for a few weeks now, allowing other ancestral and existential knowledge to arise.
And…I definitely needed to rest too!
Thank you for your insights on this topic and your work!
Ancestral patterns can play a huge role when it comes to a lack of motivation. Thank you for this unique angle, Sue! Enjoy the journal ๐
In the past 10 years I’ve gone through more than a few dark nights of the soul. Now I believe I’m going thru an existential crisis heightened by eco/enviro sadness. I’ve been caretaking my mother for the past 7 years and my father 3 years before he passed. During the 10 years, I slowly developed digestive issues which became systemic, hitting my emotional and mental bodies, as well. I feel like a mess on every level. So yes, in these last few years I’ve become listless, don’t want to do a damn thing. No motivation. I’m a writer and I find it difficult to even journal these days. The thing that saves me is believing that I may be going through a spiritual Awakening. That would make it all worth it. I’m trying to relax into this period of my life, bkz as we know, Resistance is futile AND, it’s got to change or shift at some point. Blessings on the baby. Sleep deprivation is definitely a non-motivator. ๐ฅฑ
Thatโs so much to deal with, Mara. It sounds like youโre going through an awakening by fire! No wonder youโre so tired. Please take exquisite care of yourself ๐
I appreciate this insight on not being motivated. I like how you acknowledge it and explore deeper to slow down. Sometimes what helps me is doing a small tasks such as making the bed. It comes with satisfaction. Also, I say to myself just focus on what you do best, what are your best skills and for me it usually involves outreach to someone, whether Iโm complimenting a friend or reaching out to a business connection.
I love that โ one simple, manageable thing like tidying the bed can make all the difference! Thanks for sharing Audrey ๏ปฟ๐๏ปฟ
The inner flame was taught to me on a date night with my boyfriend. He lit it and kindled it with blows of love that sent embers up my spine
Being a neurodivergent and unemployed, demotivation is something I struggle with regularly. I just can’t help but always ask, “how the hell do all these people live?” Things are just too draining for me, I usually can only get one or two things done in a day. Forget work-life balance, living is in itself work. I hear whatever activity plan regular people got, and I’ll think, “God, that sounds exhausting,” even if it’s what considered to be “normal” amount.
So these days, I’ve been trying to be more mindful about my energy flow. Journal helps as well, of course, it helps to note down my observation. I try to notice how much ease or difficulty I need just to get off bed and get food each day. Some days, I can only be bothered to get one meal a day. Worse have happened (couldn’t be bothered to eat at all) but luckily not as often anymore. And…
I don’t know. Most often, when I don’t got the energy for anything, I think what helps me is to try to tell myself, “Okay, I understand. I won’t force you to work or anything. Please rest.” It’s not always easy. And there’s always another voice that says, “But we need to work on XYZ! It has been dragging on for too long!”
And I’ll say, “But you can’t work right now. Please rest.” Gently but firmly. It requires a lot of self-compassion to work, I’ll admit that. And I know not everyone can afford it when they got works and other stuff that has to be done no matter what.
And sometimes, it’s not quite about low on energy, but that my energy is actually siphoned, churned into a tangle of emotions. Like when just a month ago I came back home after NY vacation feeling so much quiet rage triggered by something my mother said. This kind of emotional turmoil also drains our energy and focus, so I couldn’t direct my energy towards doing “productive” things.
As it turns out, fortunately, processing your emotions is also a form of productivity (anyone who tries to tell you otherwise is brainwashed by capitalism). Emotional naming, active dreaming, journal, self-questioning and self-compassion, grieving… I suppose these are among the things I regularly do, either alone or in combinations. And I have to do it regularly, because, although I don’t think I’m a high empath, I have my own sensitivity too. I can never just sweep something under the rug and leave it for too long. It’s almost like I’m that princess from an old folktale who could feel three peas under a stack of twenty or so mattresses.
… This ends up being a long rant. I hope there’s at least people finding this relatable or insightful.
Oh wow, I love this, Sebby! Emotional processing IS a form of productivity, if thatโs what we want to call it. Yet itโs one so often not spoken about or even acknowledged โ and it takes tremendous work! Your ability to show compassion to yourself even when life isnโt going the way you want is an inspiration. Thank you for this brilliantly insightful and relatable comment ๐
Dear Althea,
If you lack motivation to do anything, it may be a form of writer’s block.
Artists too get this lack where the wellspring of creativity that normally seems endless decides to take a break or well-earned rest. To do nothing and slow down allows time to regenerate the creative cells, and allows the inner dust of problems, worries, and life outside of the home to settle.
For me, I ask myself this question … What is the difference between doing and being? Doing is the motivation to go, go, go do, and get done, with a sense of completeness and satisfaction of work well done. While being can be questionable in some folks as they have never slowed their creative impulses down long enough to just sit still and be! As being is foreign and seems incomplete and unattainable.
However being can take on board rest, healing, a well-earned break for the senses and a time to self-love in a very positive way. First, get some quiet alone time (if possible with a baby on board). Once you feel realigned, regenerated, and full of love and caring, seek to spread positivity and goodness to family, extended family, and close friends. By making this wave happen in energetic terms, it will eventually rebound and come back to you as newfound energy, positive motivation, and a kind of knowing (insight) that you have given of yourself to others once more.
Loving-kindness with deep wolf howls to you and your new family.
R๏ปฟ๐๏ปฟregards John
Thanks for sharing this perspective and wisdom, John. I don’t believe it’s writer’s block for me; it’s just a general lack of energy right now. As you say, getting some quiet and alone time is key. I appreciate you being here ๏ปฟ๐บ๏ปฟ
Your advice was so helpful thank you. I’m in what could be best described as a funk – not happy with my lot in life, despite being aware that others in the world have a considerably harder lot. Every day just feels like wading through mud, drowning in a sea of others’ demands. There’s also another bullet point above to add – lifecycle changes, largely hormonal, in this case menopausal. I shall get back into good habits (I have a habit journal that I’ve been ignoring because I’ve been too busy) and do all the good things that you suggest and practice gratitude. Experience tells me this is just a phase – this too shall pass. Wishing you joy throughout your parenthood. It is certainly life and soul-changing.
Thank you for adding this extra point, Justine! Much love to you as you go through this transition ๐
I hope you don’t mind my talking about a very biological subject that lots of people don’t want to talk about, but I’ve been a lost person for a long time. I never knew what I wanted to do with my life, and in fact, I don’t want to do anything in particular. I’m super moody, so what I want changes from hour to hour. I’m not steady enough in my moods to accomplish anything. It’s like I have two or more opposing spirits in me. One is a party girl who wants to wander the world in search of the big party and the other is a homebody that wants to hide in the closet and eat chocolate. Another one is the disciple who wants to follow God and please Him. These spirits play tug-of-war with one another all day. It’s hard to go to an 8-hour job with all this going on inside, but life requires money. I have been miserable at every job I ever had. I became a housewife, and I am miserable doing that too. It’s too lonely. Nothing satisfies. But, I have discovered one real help. This is kind of gross so brace yourself, but…bowel movements. Seriously. Psychiatrists are discovering that lots of mental health patients do much better once they start having good bowel movements. My mom, dad, sister and myself all had trouble going to the bathroom. We all used suppositories and Ex-lax or Metamucil to help us go. I was using suppositories from the time I was a young teen. Later, I developed lactose intolerance and had irritable bowel syndrome with diarrhea. That continued until I was in my fifties. Then, it changed to irritable bowel with constipation. I became addicted to social media, politics, salty snacks and Diet Coke. My marriage was failing, my housework was going undone, even my pets were suffering. I zoned out into a world of social media and bad eating habits. Finally, I had a spiritual awakening, and the higher power grabbed hold of me and forced me to change lest I die. I had to start drinking very large amounts of water…seven glasses a day. I was so constipated that I stopped eating. What doesn’t go in can’t get stuck and refuse to come out! I lost a third of my body weight. I became deathly ill. I discovered that my spouse and grown daughter would not help me get medical care. They didn’t care if I lived or died. That was a wake-up call. Finally, I managed to get to a doctor. Turns out I had diverticulosis, an intestinal polyp and internal hemorrhoids. The polyp was surgically removed. I went on a liquid diet to address the diverticulosis (lots of protein shakes), water and severely limiting the Diet Cokes. My doctor prescribed Linzess, a powerful laxative. Thank God, I finally got treatment. My daughter caved into to my crying and begging her to help me, and got me in to her doctor. Linzess probably saved my life. I am sure God was behind my finding it. I began to get relief from the pounds of backed up feces in my colon. I learned to eat and wait…wait until my digestive tract (intestines) were completely empty before eating again. And drink, drink, drink. Seven glasses of pure, clean water every day. Limit all other drinks. One or two cups of coffee only and watch the caffeine. I gave up tea altogether…it dries me out. One or two Diet Cokes a day (I am an addict to that stuff so complete abstinence just makes me crave it more), protein shakes like Bolthouse Farms Perfectly Protein, Ensure, but mostly water, water, water. Do not eat until all the waste from the previous meals is out. You will be very hungry, but that’s when it’s really fun to eat. I even started liking cooking. Hating cooking was one thing that ruined my marriage. My marriage was the victim of my poor health. I doubt I am going to get that back…we are separated, but we had forty-one years, and many of them were good years (mostly when I had a baby and small child but also in the very beginning of the marriage). People change. Well, I hope this helps somebody. I bet lots of you unmotivated people are full of (s***) to put it bluntly. I mean, probably you need to get your bowels in better shape and drink a whole lot more water. Thanks for reading my comments. Blessings.
Thank you for opening up and being vulnerable here, Donna. Improving hydration and digestive health is a brilliant suggestion, especially considering the gut-brain connection and how the gut is thought of as the ‘second’ brain. I appreciate you sharing this!
I was in need of this! I’m a student and am only still recovering from my earlier health struggles and brain fog and have been experiencing constantly low motivation to study. I live a short walk away from a railway track in a rural area, and I find that spotting trains (trainspotting is a favourite hobby) while taking in the beauty of the rural environment has a relaxing effect on me, when I take occasional breaks from my study.
I’m glad this helped, Praneeth ๐
A very inspiring article that really resonated with me. Thank you Aletheia! :)
I am definitely needing to slow down and tune in to what really matters at the moment. Felt very timely to read this today.
Thank you for taking the time to share this, Eoghan. I recognize your name whenever I see it from the Ensoulment days. Am I right? :)
I appreciate you being here ๐