It seems there is no place where we wouldn’t hear about motivation and how to get it.
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.
It feels like everything’s laid out for us, ready to be taken and used. But what’s the disconnect?
Almost 75% of people worldwide feel unmotivated. 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.
But wait… what about that nagging feeling in your gut? Do you truly know why you are losing motivation?
This article might help you understand the root cause of not feeling unmotivated. Keep reading, and you might discover why Nike’s “Just Do It” slogan doesn’t always do the trick.
Why do I feel so unmotivated? 6 common reasons
Okay, let’s try to answer the question, ‘Why am I so unmotivated?’ and gain insights.
Here are some of the most common reasons why you might be feeling unmotivated:
1. Lack of clear goals
Let’s face it, staying motivated 24/7 is impossible. You may just say, “I have no energy or motivation to do anything.” In fact, you are not alone. 97% of people don’t have clear life goals.
Setting clear and achievable objectives is important for staying motivated. Without them, motivation falters.
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. You could also try writing down your plans.
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.
Take some time to write down 1-3 goals you want to set for yourself, making sure they are realistic and measurable.
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 putting things off until the last minute. You may say, “Today, I don’t feel like doing anything.”
What to do ▶️
Well, distractions are the main reason we procrastinate. Yes, I know how tempting it is to check out the latest Netflix cancellation news or the weather on Pluto, but those rabbit holes can steal your focus.
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
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.
5. Lack of confidence
We all hit rough patches in life when we question ourselves.
Have you ever felt nervous about speaking up? It’s a shared experience. Your heart races, and your palms sweat. It can feel like everyone’s eyes are on you.
Definitely, there won’t be a trace of motivation after this experience.
What to do ▶️
Just like learning any new skill, confidence takes practice. Stretch yourself with small challenges to build “confidence muscle.” For example, if public speaking makes you nervous, start by raising your hand in a meeting.
6. Unsupportive environment
Unfriendly surroundings don’t just make achieving goals harder; they change you.
Over time, your determination weakens, and everything feels pointless. Negativity seeps in, and you lose motivation, making it hard to believe in yourself and your dreams.
What to do ▶️
A hostile environment shouldn’t control how we feel. I know it’s easier said than done, but there are things we can try. Minimizing time spent with negative people helps.
Finding even one supportive person, a mentor or friend, can make a difference.
Wrapping up
Were any of the possible causes familiar to you? If so, take a moment to reflect and write down any thoughts you have.
