Books, podcasts, and expert advice overflow with tips on how to feel motivated and stay on track. Yet, you find yourself curled up on the couch, reading this very advice, perhaps thinking, “Those are great, gotta try ’em.” But the next day, you can’t even remember what you read.
This article might help you understand the root cause of feeling unmotivated and feeling a lack of inspiration.
What does lack of motivation mean?
The feeling of motivation arises from a reward-focused system in the brain. Dopamine, a neurotransmitter that signals anticipation and pleasure, plays a key role (neurotransmitters are like mail carriers delivering messages between neurons in your brain)
When we sense the possibility of something enjoyable or beneficial, dopamine levels spike, driving our desire and focus toward achieving that reward. This might be something basic as a tasty snack or as complex as a promotion at work.
The prefrontal cortex (the brain’s control center) helps us calculate whether a reward is worth the effort, while areas like the amygdala (a small part of your brain that acts like an alarm system for threats and helps you process emotions) add emotional weight to our decision-making.
When you feel unmotivated to do anything, your brains refuse to cooperate, and even simple tasks feel like wading through mud. You’re content with your current state and see no reason to put in extra effort.
Low dopamine levels can leave us feeling flat and uninterested. This might also indicate that the prefrontal cortex overrides the reward system, determining that the potential reward isn’t worth the effort.
In some cases, a lack of motivation could stem from an imbalance of other neurotransmitters like serotonin or norepinephrine, which are involved in mood and energy regulation. It’s normal to feel no drive to do anything from time to time. It’s natural to feel less energized when we’re always tired, stressed, or overwhelmed.
Why do I feel so unmotivated? 8 common reasons
Almost 75% of people worldwide feel unmotivated in their work. [1] We might call it feeling tired, being “lazy,” or simply procrastinating. We might say, “It’s fine, everyone has it,” then fall back into old patterns, and nothing changes.
Here are some of the most common reasons why you might be feeling unmotivated and have no desire to do anything:
1. Lack of clear goals
97% of people don’t have clear life goals, according to Zig Zagar. [2] Setting clear and achievable objectives is important for staying motivated for any unmotivated person.
For instance, you want to learn touch typing. But why do you need that? What will you achieve with it? If you don’t have clear answers, that’s not a well-defined goal and definitely won’t motivate you because you have no idea what it will give you. It’s hard to see if you’re making progress, keeping your concentration, or feeling that sweet sense of achievement.
What to do ▶️
Setting goals might help you find a more precise direction.
You could try using the SMART method to make them more focused and achievable—it’s a simple way to get organized. Here are some examples of how to set up SMART goals:
- Specific: The goal should be precise and focused to provide a clear direction. Example: “Develop healthier eating habits by preparing home-cooked meals five days a week.”
- Measurable: Establish clear criteria for tracking your progress and knowing when you’ve achieved the goal. A good example is “Read 12 books this year, one each month, to expand my knowledge and skills.”
- Achievable: Set goals that challenge you but are realistic based on your current resources, skills, and circumstances. Break larger goals into smaller, actionable steps, like “Save $10,000 over two years by setting aside $400 each month from my income.”
- Relevant: Aligning your goals with your core values, life vision, and priorities ensures that they are meaningful and contribute to your long-term happiness and success.
- Time-bound: Set a deadline for achieving your goal to help you stay focused on the outcome. Example: “Complete my certification course within six months to advance my career”
A psychology professor at the Dominican University of California, Dr. Matthews, found that writing down your goals significantly boosts your success rate. “My studies show a 43% increase in goal achievement when you put them in writing,” she explains.
2. Handling too many goals at once
“Okay, I have big goals: buying a car, getting my own flat, learning digital marketing, writing a non-fiction book, and enrolling in business administration courses by the end of the year!”
Nice, that’s ambitious, but be careful. Spreading yourself too thin will drain your energy and leave you unmotivated to do anything. Our brains aren’t built for multitasking complex tasks. We switch rapidly between them, lose concentration, make more mistakes, and thus lose motivation.
What to do ▶️
Break down your goals. Try to define the main one and divide it into small and manageable mini-tasks. You can even picture a ladder with a goal for each step – let your imagination help you visualize.
And remember to be flexible. Plans and circumstances can change, and that’s okay. It’s a sign you’re learning and adapting.
3. Procrastination
Yep, that old and cozy habit of every unmotivated person putting things off until the last minute. You may say, “Today, I don’t feel like doing anything or I am so unfocused.” It’s frustrating because it delays our goals and makes them feel even heavier. The longer we wait, the worse it gets, and that guilt and anxiety can really drain our motivation.
For example, if you need to have a difficult conversation with someone, avoiding it will only make the situation feel more stressful. Similarly, constantly delaying those household chores can overwhelm you and cause overstimulation.
Even important personal goals, like starting an exercise plan, can fall victim to procrastination, making the prospect seem out of reach and leaving no answer to “Why do I feel empty?”
What to do ▶️
Catch yourself when you get sidetracked and gently guide your attention back to the task at hand because “one more minute” can turn into another lost hour. Work on limiting your distractions when engaging in a task or setting a timer to help boost your concentration. Remember, you don’t need to beat yourself up when you get distracted – simply identify what’s important and regain control.
4. Comparing yourself to others
Recent research confirms that constantly comparing yourself to others damages your psychological well-being. [3] There can be many cases in life. You may see someone holding a senior illustrator position while you’re still in training. Or someone else has visited 20 countries while you’ve barely left home.
Focusing on others’ achievements drains your energy and causes a loss of motivation. There will always be someone seemingly “better” or “smarter” than you.
For example, think about how comparison is portrayed in the movie “The Social Network.” While Mark Zuckerberg achieved fantastic success, constantly comparing himself to others, particularly the Winklevoss twins, led him to low motivation.
What to do ▶️
Try to focus on yourself more than on others. Someone else’s level 20 cannot be fairly compared to your level 8. We all have different paths, goals, and experiences. Also, practice gratitude. Remember that you should only compare yourself to the person you were yesterday to stop feeling a lack of inspiration day to day.
5. Lack of confidence
A lack of genuine self-belief and confidence in one’s abilities can create a lack of motivation. When you have a lot of self-doubt, starting an activity or project is hard because you already know it will fail, which makes you want to avoid failing.
This doubt can make us feel restless, unmotivated, and unsure. People with low self-esteem often avoid challenges, struggle with goal-setting, and may engage in self-sabotaging behaviors.
According to Baumeister, individuals with low self-esteem often have negative self-perceptions, leading to reduced effort and persistence in tasks. [4] For example, a student who doubts their abilities may avoid studying for an exam, assuming they’ll fail regardless of effort.
Moreover, Covington’s research emphasizes that individuals may avoid tasks altogether in order to safeguard their self-image, which can result in a fear of failure associated with low self-esteem. [5] For instance, someone might not apply for a promotion because they believe they are unqualified.
What to do ▶️
Take a moment to make a list of all the things you have already done. This could be something as simple as taking a shower, making sure the kids get to school on time, or finishing a work job. It could also be something bigger like graduating from high school, getting a degree, or getting a promotion. The goal is to be happy and proud of what you’ve done.
Next, notice and change the negative things you say to yourself. Being aware is the first step to noticing negative things you say to yourself. Mindfulness helps you slow down and notice when your thoughts and beliefs are hurtful.
6. Unsupportive environment
Depending on your surroundings, you can feel driven or unmotivated. Your work environment has the power to motivate you and lift your spirits or sap your vitality.
If you’re the type of person who gets a lot done when exposed to natural light, you might be lack of motivation and concentration sitting in a gloomy, claustrophobic room all day.
This also works for people. People and places that are toxic for you have a bigger effect on your drive and success than most people think. In the same way, if you hate talking to people all day, it might be hard to get to work on time and make you always tired.
What to do ▶️
Some typical methods for bettering your surroundings are:
- Declutter your space: Clutter is a major distraction and can weigh you down mentally, making it hard to focus. To make your work area more pleasant and stress-free, arrange your belongings neatly and eliminate unnecessary items.
- Rearrange the furniture: It may be helpful to rearrange the furniture at your workspace, or even to get new pieces to create an atmosphere that is more suited to your work style.
- Make comfort lights: When exposed to natural light, most individuals feel more inspired and get more done. Overly bright or flickering light can be exhausting and distracting. The lack of enough lighting in some people’s work areas can even make them want to sleep.
- Background noise and people: Creating the ideal atmosphere can make it much simpler to stay motivated. For many people, the lack of familiar office noises is a daunting prospect when they initially start working from home.
7. Burnout
Burnout can be another reason you feel off and like you have no desire to do anything today. It often happens when we push ourselves too hard or too fast. We might need to catch up or prove something to ourselves. Burnout often manifests as exhaustion, feeling always tired, loss of motivation, and a sense of being overwhelmed.
What to do ▶️
Try using some breathing techniques and practice mindfulness. Meditation can also be beneficial. It will calm your mind and body, building resilience and patience.
8. Negative bias of life
Sometimes, it feels like the whole world is stacked against you. It’s not the outside world holding you back. It’s the voice in your head. It whispers that nothing will change, that trying is pointless, and that you don’t deserve good things.
That voice is heavy, making it hard to find the energy to start, and leads you to a complete lack of motivation and concentration. It’s like you’re constantly trying to pay off debt that only gets bigger, fix a car that keeps breaking down, and find a moment of happiness that vanishes too quickly. That can lower the level of motivation to zero and make the most unmotivated person.
What to do ▶️
That inner critic often lies or exaggerates. When a negative thought comes up, question it. Is it really true? If your inner voice says you’ll fail, remind yourself of times you’ve succeeded. Gather a “wins folder” of positive achievements, comments, etc.
Sources:
- Gallup. (2017). State of the global workplace. Gallup Press.
- Ziglar, Z. (2021). Goals planning and action guide: How to get the most out of your life. Sound Wisdom, December 21, 2021, ISBN-13: 978-1640952843.
- Lee JK. The effects of social comparison orientation on psychological well-being in social networking sites: Serial mediation of perceived social support and self-esteem. Curr Psychol. 2022
- Sommer, K.L. & Baumeister, Roy. (2002). Self-evaluation, persistence, and performance following implicit rejection: The role of trait self-esteem. Personality and Social Psychology Bulletin.
- Covington, M.. (2009). Self-worth theory: Retrospection and prospects. Handbook of motivation at school. 141-169.
