A negative outlook and unrealistic goals may be the reason you’re unmotivated. Here are some tips that can help.

Why am I so unmotivated and how can I fix it?

When you’re experiencing a lack of motivation, it's easy to fall into the trap of negative self-talk. You may refer to yourself as lazy. However, even famous productivity gurus experience burnout, struggle with self-esteem, and loss of motivation. You’re not alone in feeling like this. Although, it's still important to understand the root cause and what you can do to see positive changes. That's why we'll dig a little deeper into what causes self-doubt and whether taking specific steps in your own life can bring motivation back.

Reasons for feeling unmotivated

Before we discuss practical ways to tackle the loss of motivation, here are a few reasons why you might feel that way.

Stress and burnout

These days, stress and burnout almost seem unavoidable. Workdays are long and tedious for many, and feeling like you're in a rut only contributes to feeling stressed. If you add a lack of sleep and problems in your personal life, the lack of motivation is unsurprising.

Lack of goal clarity

Setting goals is a big part of working towards success, but so many of us choose over-ambitious projects and set goals that set us up for failure in the first place. If you continuously do this, the inability to meet the set goals leads to uneasiness and, eventually, a lack of motivation. This lack of goal clarity is unproductive and setting smaller goals usually works better.

Too many sedentary activities

Most of us zone out and scroll through social media feeds, even when there’s something more productive to do. However, this sedentary activity sometimes takes hours which can lead to feeling unmotivated to do anything else. It's a bad idea to grab your mobile device or turn on the TV first thing in the morning.

Procrastination

It’s not always easy to determine whether people are unmotivated because they procrastinate or it’s the opposite. The psychology of procrastination also says there's an underlying reason for it. Nonetheless, constantly postponing tasks leads to poor time management and often a complete loss of motivation.

Lack of exercise

You may argue that you need the motivation to exercise, which is true. However, a total lack of exercise almost certainly leads to feeling unmotivated. You can tell yourself to stop being lazy and start working on your task. But perhaps with moderate exercise a few times a week, you'd feel motivation coming back.

What can you do about a lack of motivation?

When trying to find your motivation again, taking small steps is essential. At the end of the day, every long-lasting change takes time and the same applies to the techniques we discuss below.

Create to-do-lists

It's easy to get distracted by trending YouTube videos, endless notifications, and your environment. That’s why creating a to-do list is a game-changing strategy. Your to-do list can contain anything you need, including scheduled walks in the park or 10-minute breaks. Plus, checking items from a list feels good and can boost your motivation.

Give yourself credit for small things

Many people are prone to minimizing their output, even when it's significant. However, you don't need to see fantastic progress in whatever you're trying to accomplish to feel good about it. For example, give yourself credit for stepping out of your comfort zone for a day, or hour, regardless of how minor it seems.

Practice self-care

There’s a lot of buzz around the term “self-care," almost to the point that no one knows what it means anymore. The popularity of self-care is not coincidental, though, as many of us need to find appropriate amounts of it. Self-care is not about indulgence but doing small things that lead to your well-being. For some, that means going to bed an hour early, but for others, it is cleaning their workspace.

Reward yourself for achieving

Personal development takes effort and time; sometimes, you need to reward yourself for specific milestones. Many people have learned to view their achievements and success as the standard and nothing they should celebrate. However, to maintain a healthy dose of motivation, it's vital to take the time to reward yourself.

Speak to a loved one

If you feel unmotivated and burnout, don't keep it to yourself. Talking about these issues to a loved one can be immensely helpful. Even if they don't offer concrete advice, having a sympathetic ear can lift a burden and make you feel better the next day.

Set goals for yourself

We've discussed unrealistic goals can lead to frustration, disappointment, and, ultimately, loss of motivation. However, not having any specific goals can lead to similar results. Again, mini-goals are usually the best approach and seeing positive results will likely give you more motivation.

Cut out negative self-talk

You may feel unmotivated or procrastinate due to fear of failure. Many feel that way for various reasons. This fear often prompts you to engage in negative self-talk, which only makes you feel worse. Instead, try being kind and gentle to yourself and recognize your feelings and current state without judgment. Only from that position can you start making meaningful changes.

Use Speechify to overcome a lack of motivation

No one is fully productive 100% of the time. Sometimes we need a little help you finish essential tasks. For example, you can use a text to speech app, like Speechify, to read web pages faster. Speechify offers natural-sounding AI voices that can read any digital text, including LinkedIn profiles, study materials, and PDF files. It's available online, for your mobile device, and as a Chrome extension. Try Speechify today and start building a more productive routine.

FAQ

Why am I so lazy?

Some mental health experts dismiss the idea of laziness altogether. They argue that people lack motivation because they're experiencing stress and trauma and usually need help. Typically, people who worry about being lazy merely need some motivation.

How does depression affect motivation?

Lack of motivation is a pervasive problem for people with depression. Their energy levels are typically relatively low and even the smallest task may seem overwhelming. If not appropriately treated, depression and complete loss of motivation may lead to severe problems.

What is the difference between motivation and willpower?

Willpower is the ability to resist specific temptations or discomfort, but motivation is the "why" behind it. When combined, willpower and motivation produce great results.

How do successful people stay motivated?

Often, work-life balance is at the core of maintaining motivation. Additionally, having a realistic yet inspiring action plan is incredibly important too. It’s not all good luck and successful people work hard day-to-day to avoid feeling unmotivated.