You lack motivation and don’t want to get out of bed or give up on job responsibilities. This can happen to anyone. Today, we want to share Mary’s story — she’s faced the same problem and managed to find motivation thanks to small daily steps.
We interviewed Mary about what happened to her and then asked questions about what actions helped her finally feel motivated again. Read the expert-backed advice and save practical approaches that might work for you as well.
Feeling unmotivated might influence you more strongly than you think. Find out what’s holding you back and get personalized insights on how to regain motivation with a quick & simple test from Breeze.
Mary’s story of looking for motivation
Hi, I’m Mary. A lack of motivation could have ruined my life. At some point, I didn’t manage to finish tasks, handle daily responsibilities, or achieve anything. I just floated through the days, procrastinating through some of my most important assignments.
Before this time, I used to stay positive, have a lot of friends, and always be at the center of attention. And when everything changed, I was confused. “Why is the only thing I want to do is to scroll through TikTok?” I began gaining weight, missing deadlines, and canceling plans. I was too cautious, though, to allow things to get totally out of hand.
After 2 weeks of constant frustration, I decided to take action — ask ChatGPT why it could happen, and it suggested I… go to the therapist. Impressively, there were numerous mental health issues that could be the case.
After a thorough evaluation, we ruled them out — I didn’t meet the criteria for any clinical diagnosis. That in itself was a relief, but it also left one big question hanging: “Why am I struggling with motivation?” And I kept searching for the answer.
The challenges with motivation I faced
First, I listed the challenges I tend to face. I simply took a notebook and started writing, delving deeper and deeper into what’s happening inside. Here were the main ones:
- Inconsistency
- Difficulties with beginning to do something
- Procrastinating on big tasks
- Constant lack of energy and inability to relax
- The feeling that I can always give up on a task with no consequences
- Inability to reach certain goals for too long
Then, I decided to embrace change. It took me a long time to build my own motivation system. I’ve read through dozens of books, Google searches, and studies to find out what really works. When Breeze reached out to me for an interview, I was happy to provide some insights because I knew that many people feel the same.
10 tips on how to get motivated
In this section, we’ll share tips on improving motivation that can work for anyone. We’ll explain how some of them helped Mary on her way and delve deeper into the scientific point of view to show why they work. While some of the tips might sound too simple at first glance, they can make a big change in the long run.
1. Check your mental health
Visiting a mental health professional was a significant step for Mary, especially since she had not previously addressed her feelings of overwhelm and frustration when she first noticed the symptoms.
Research shows that depressive symptoms and feelings of burnout may diminish mental and cognitive energy and motivation. [1] These are the most common mental health conditions that can affect your motivation.
- depression
- burnout
- anxiety disorders
- ADHD (Attention-Deficit/Hyperactivity Disorder)
- bipolar disorder
- PTSD (Post-Traumatic Stress Disorder)
- sleep disorders
- substance use disorders, etc.
If you struggle with a low motivation level and look for strategies to overcome it, check whether you might deal with one of these underlying conditions. Reach out to a specialist or take Breeze’s ADHD and BPD tests if you’re unable to get professional help now.
2. Stick to the 4 C’s to increase motivation
Mary stated that she lacked consistency, and this frustrated her. In fact, this is common for many people. For instance, you can decide to hit the gym three times a week but let’s say you skip the third day. Do you keep at it or do you, simply give up?
Consistency is one of the main aspects of productivity and constant motivation. According to the research published in the American Journal of Lifestyle Medicine, you need to follow 4 principles to embrace positive behavior:
- Clarity — knowing what you want to change, why it matters to you, and how you’ll do it.
- Commitment — focusing on small, steady steps for motivation rather than quick fixes.
- Compassion — being attentive to yourself to keep going even when you make mistakes.
- Consistency — constantly building and keeping healthier habits. [2]
And while looking to become more consistent, Mary discovered Breeze. She says that she used to be skeptical about habit-tracking features, but it was just another level. She decided to stick to specific goals because every checked-off habit made her feel good and rewarded.
3. Make the tasks manageable
Mary had difficulties with procrastination and starting big tasks. Here are some strategies that can be helpful if you face similar challenges.
Break big tasks into simple steps to feel motivated
You can always try a “2-minute rule” from Atomic Habits by James Clear: make the first step so easy that it’s almost impossible to resist. “Motivation often comes after starting, not before,” — this thought from a book can forever change your approach. This is how you can maintain motivation and avoid burnout with big tasks.
- divide all tasks into tiny steps, so tiny that you no longer feel afraid of them
- handle them gradually, step by step
- if you need to stop, you can continue later immediately without feeling overwhelmed
“Eat the frog”
Of course, this doesn’t mean that you need to do it literally. This method means that you need to do the most unpleasant thing right at the beginning of your day to avoid overwhelm and self-doubt and stay motivated later. According to a study published in the Journal of Experimental Social Psychology, this method helps you be more productive.
“Completing tasks in increasing-difficulty order decreases efficacy.” [3] So, it’s better to begin with the most challenging ones and decrease difficulty as the day goes on.
Have you ever tried any of these or similar approaches for task management?
4. Practice self-care
Daily habits can also affect productivity. According to Vagaro’s survey, taking care of yourself can improve productivity by 67%. [4] While respondents cited at-home spa rituals, visiting a spa for wellness treatments, getting a manicure/pedicure, and getting a haircut as the top activities, these rituals are different for everyone.
Mary likes to live in the moment, take long walks, take afternoon naps, and relax in the evenings when she can enjoy herself instead of watching TV. Thus, she reserved time blocks in the morning and the evening for herself. As a result, her anxiety decreased, so she could feel more concentrated.
Breeze tip: Relaxation game can become a new entertainment and caring routine instead of scrolling through social media! Even lacking time, you can still get rid of stress. Staying in line or going on the subway to work, you can take care of your mind.
5. Find an accountability partner who gets you motivated
Mary shared: “One day, over lunch, an HR professional in my company stated that accountability tends to help stay motivated. Thus, I decided that I also need someone to feel responsible to, not just at work, but in life in general.”
She sought a person who had similar goals so that we could become powerful motivators for each other. She agreed upon this with her cousin.
Personnel Review’s article proves that accountability helps people approach tasks with more motivation. [5] For instance, you can create a shared note with your partner and track your productivity daily. If someone completes all the tasks or succeeds in a special area, you can support and congratulate each other. But if something doesn’t work, you may analyze why it happens and try to develop other strategies.
5. Regularly review your goals
Some goals can actually make us feel worse if they don’t match what we truly want. That’s what happened to Mary. She kept telling herself she needed to “lose 8 pounds and finally feel confident.” But sticking to a strict number of calories made her feel guilty, tired, and unmotivated.
That’s when it hit her: “I don’t even want to lose weight — I just want to feel healthy and strong.” Once she changed her goal, everything started to shift. She stopped worrying about numbers and focused on feeling better in her body.
The same might happen with everyone: sometimes, we chase goals that sound good on paper but don’t feel right inside. Revise your goals, whether they are really yours or just unrealistic fantasies that marketers tried to sell you.
Breeze extra tip: Try Breeze’s mood tracker to study motivation and notice patterns in when you feel most inspired. After some time, you might see that progress in some goals doesn’t drive you. This can be a great time to question, “Are they really mine, or is it just what most people want?”
7. Analyze the process and visualize success to stay motivated
“I remember crafting a vision board once in my life, when I was 12. It was really fun, but I have never thought about that as something serious. When searching for motivation, I decided to do it again. But it still didn’t work!” says Mary.
Really, pure visualization might not work, but combined with other approaches, it can be powerful. In Gabriele Oettingen’s book Rethinking Positive Thinking, the author clearly explained why just visualizing isn’t enough and how it can actually get in the way of staying motivated. Yet, she provided practical insights on how to pair visualization with action.
Visualize your wish and best outcome
Think of a meaningful goal and imagine how amazing it would feel to achieve it. Picture the most rewarding desire and its consequences — what would your life look like? You can also write it down somewhere. For example:
- Wish: “Exercise every morning.”
- Outcome: “I’ll feel strong and energized.”
Identify the inner obstacle
List things that might be in the way. Be honest — maybe it’s procrastination, fear of change, or an old habit. It’s better to take some time to really think this through. You can also take Breeze’s Imposter Syndrome test to find out whether insecurity and fear of change prevent you from moving forward.
Make a simple plan
The if-then format can bring more sense to what you can change and achieve. You can create and complete a table or simply note ideas that will support your achievements. For instance, “If I want to scroll, I’ll stretch for 2 minutes instead.” This may help find alternative rewarding options that keep you on track.
8. Practice being gentle with your progress
Here’s a pro tip from Nicole Arzt, LMFT, for people who want to get motivated yet struggle to maintain it consistently. “Although it may sound paradoxical, shaming or forcing yourself into doing something rarely works. You feel like you’re at war with yourself. So, instead, commit to embracing self-kindness, even if things don’t go according to plan. The more you can treat yourself like a good friend, the more self-confidence you naturally develop.”
9. Use the Pomodoro technique
Mary comments: “True to say, I used to get distracted too often, and I hated it! Every 10 minutes of work, I wanted to scroll through my phone or grab another cup of coffee. And these productivity challenges that brought a lack of focus made me even less motivated.”
People who experience something similar need a practical way to get motivated and concentrate on tasks. This can be handled with the Pomodoro technique, which, in fact, has a scientific background. Experts compared systematic breaks with self-regulated breaks and found that systematic ones bring mood and efficiency benefits. [6] Here’s how it works:
- Choose a task and set a timer for 25 minutes.
- Work only on that task until the timer rings — no distractions are allowed.
- Take a short break (5 minutes) when the timer goes off. Stretch, walk, or relax.
- Repeat the cycle — work for another 25 minutes, then take another 5-minute break.
- After four Pomodoros, take a longer break (15–30 minutes).
You can try sticking to this routine over work days for about a week to notice the first changes. Try to get completely involved in the task, yet remember self-compassion when your focus wavers.
10. Approach mistakes with self-compassion
“It was a journey that taught me that when you’re struggling with something, only you can figure out what works best to fix it,” adds Mary. Sometimes, people make mistakes or lose motivation, but instead of being hard on yourself, try to be kind and understand that mistakes are normal. These are things that can help you stay motivated and keep going:
- repeat positive affirmations
- spend some time in nature
- remember that it’s normal for everyone to have bad days
- celebrate every small win you complete
- surround yourself with positive people
- don’t hesitate to seek support
- try to stay healthy and active
You can write down and turn to activities that support you during hard times. It might be helpful to spend some time and complete a personal list of go-to habits that help you reset when life feels overwhelming.
Why is motivation important? A mental health professional states
Expert Insight
“Motivation matters because it helps us live congruently with our values. The truth is that you won’t always want to do something (even if the end goal is important to you). But motivation pushes you to do those things for a future you. That, in turn, reinforces a sense of resilience and empowerment.”
Nicole Arzt
Mental health professional
To sum up
Motivation isn’t a magic pill, and without discipline, it can fade fast. Still, without motivation, life can start to feel dull and directionless. Look for ways to get inspired: read books, search for tips, and try the Breeze app, which can make your life much simpler. It’s highly recommended to be consistent with small steps, not only when looking for your inner spark and motivation, but in life in general.
Sources
- Garcia, Aileen & Jeon, Shinyoung & Kwon, Kyong-Ah. (2024). “Examining the interplay of teacher well-being, executive function, and adaptability in virtual instruction during COVID-19 disruptions.” Frontiers in Education.
- Chawla M. “4 C’s Approach to Meaningful and Lasting Positive Behavior Change.” Am J Lifestyle Med. 2023
- Rachel Habbert, Juliana Schroeder. “To build efficacy, eat the frog first: People misunderstand how the difficulty-ordering of tasks influences efficacy.” Journal of Experimental Social Psychology. 2020
- Vagaro. “Vagaro Survey Finds Three-Quarters of Americans Believe Self-Care Activities Provide Stress Relief.” 2021
- Odonoghue, David & van der Werff, Lisa. (2021). “Empowering leadership: Balancing self-determination and accountability for motivation.” Personnel Review.
- Biwer F, Wiradhany W, Oude Egbrink MGA, de Bruin ABH. “Understanding effort regulation: Comparing ‘Pomodoro’ breaks and self-regulated breaks.” Br J Educ Psychol. 2023
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