How to find Motivation When You Do Not Feel Like Doing Anything

We have all experienced those days when even the simplest of tasks feel overwhelming. Whether it is getting out of bed in the first place, going to work, or participating in social activities, motivation can sometimes feel like a distant friend. The good news is that being motivated is not something we are or are not, it is something we can build, step by step.

Start Small - Really Small

When energy is low, even big goals can feel impossible. The trick is to start with the smallest, most manageable action. If cleaning the kitchen feels like too much, start by washing one cup. If replying to emails feels exhausting, open just one message. Small actions activate a sense of accomplishment and can help momentum grow naturally.

Focus on the “Why”

Motivation often fades when we lose sight of why something matters. Take a moment to reconnect with your values or long-term goals. Ask yourself:

• Why is this task important to me?

• How does it connect to the kind of life I want to live? When our actions feel meaningful, our energy follows.

  
  

Accept, Don’t Fight, Your Feelings

It is okay to not feel motivated all the time. Pushing against low mood or fatigue can make things worse. Instead, acknowledge how you feel without judgment: “I’m feeling flat right now, and that is okay.” Acceptance can reduce internal resistance, freeing up mental energy to take that first small step.

Use the “Five-Minute Rule”

Commit to doing a task for just five minutes. Often, starting is the hardest part and once we begin, our brain’s reward system activates, making it easier to keep going. Even if you stop after five minutes, you have still accomplished something.

Adjust Expectations and Celebrate Progress

When motivation is low, our internal critic can be loud. Try to shift from perfection to progress. Celebrate small wins: getting out of bed, taking a shower, making a phone call. Recognising these efforts builds confidence and reinforces positive behaviour.

Create an Environment That Supports You

Our surroundings can influence motivation more than we realise. Try to reduce distractions, bring in natural light, or add music that lifts your mood. Sometimes, changing your environment helps signal to your brain that it is time for action.

Reach Out for Support

When motivation feels persistently low, it may be a sign of stress, burnout, or an underlying mental health concern such as depression. Speaking with a psychologist can help you explore these feelings, identify barriers, and develop strategies tailored to your needs.

Motivation is not about waiting for inspiration, it’s about cultivating small, intentional habits that help you move forward, even when you don’t feel like it. Remember, you don’t need to do everything at once. Just start where you are, take one step, and allow that momentum to build.