How to Deal with This Thought: “I Feel So Unmotivated in Life”

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Motivation is a complex subject that numerous scholars have studied, but we still know enough about it to be able to discuss what a person can do when their main concern becomes, “I feel so unmotivated in life.”

Even super-motivated and happy people can go through stages where they feel like their motivation is gone, but fortunately, there are things they can do to improve the situation.

If your lack of motivation becomes a permanent way of life, it might be time to consult with a qualified therapist. Sometimes, lack of motivation is a sign of depression.

What to Do about the Thought, “I Feel So Unmotivated in Life”

If you’re suffering from a lack of motivation, it can affect every aspect of your life, both personally and professionally.

Feeling unmotivated occasionally is no need for concern, but that doesn’t mean you aren’t interested in why you’re feeling this way and what you can do about it. For starters, here are some tips that have proven successful for many people suffering from a lack of motivation:

1. Associate a Task You Don’t Like with One You Enjoy

This might sound odd, but it works. For instance, if you love music but don’t enjoy exercising, try playing your favorite music while you exercise.

You could also talk to a friend on the phone as you clean your bathroom, watch a favorite movie as you fold your laundry, or ask a good friend to come and run errands with you.

2. Keep Your To-Do List Up-to-Date

Most people feel better about their lives when they’re organized, and one simple way to stay organized is to keep a to-do list—and keep it current!

It feels good to cross off items you’ve accomplished, even if you’re adding more items immediately afterward. Plus, it’s a good way to see on paper that you’re actually getting things done.

3. Give Yourself Rewards When You’re Working

If you work from home, this is especially important because working from home is a challenge regardless of how long you’ve been doing it.

For instance, if you work for 30 minutes, take a break for about 5–10 minutes and check your social media accounts. You can also reward yourself with some chocolate or a flavored coffee after working for 30 minutes. The rewards help a lot!

4. Cut Yourself Some Slack

Regardless of how you’re feeling about life in general, don’t take it as a flaw in your personality.

Again, most of the time, your lack of motivation will be temporary, so give yourself some extra love and attention until this stage is over and you feel better.

5. Take Good Care of Yourself

Occasionally, a lack of motivation is a sign that you’re not getting enough sleep. If you make sure you get enough sleep, exercise regularly, and eat a healthy diet, your spells of having no motivation should be a lot shorter. You’ll also feel better all the way around, both physically and emotionally.

Why Am I Completely Unmotivated?

If you’re feeling unmotivated, it could be something serious or something not-so-serious. Some of the most common reasons for lack of motivation include:

  • Burnout, which is often caused by doing the same thing for a very long time, especially if you’re working very hard on something
  • Never having goals or dreams to aspire to, which can hurt your psyche
  • Setting unrealistic goals for yourself
  • Working on something that is extremely complex or difficult
  • Being negative about the odds of success for one of your goals

Simply put, you need goals in life, but they need to be realistic goals. You also need to set specific actions to achieve those goals so that they’re easier to achieve.

While there are some psychological reasons for lack of motivation, including major depression, most of the time, it isn’t this serious. If you have any concerns, however, you should definitely see your doctor.

Am I Overworked or Just Lazy?

The symptoms of being lazy and being overworked can be very much alike, but there are ways to know when you need to be concerned.

If you’re overworked, you’ll often experience things such as physical changes, mood changes, lack of excitement when you accomplish something, and loss of interest in your work.

It is sometimes difficult to know which one is your problem, but if you’ve never been lazy and you’re suddenly unmotivated, it is likely because you’re overworked or just burnt out for one reason or another.

Help! I’m Unmotivated at Work!

If you’re unmotivated at work, the first thing you need to ask yourself is, have you been working too long without a break? Sometimes, you simply need a vacation or maybe even a few days off in order to rejuvenate yourself. No one can be expected to work for months or years without some type of break.

If you feel like you’re taking good care of yourself and taking a break every now and then, and your motivation doesn’t come back, it might be because you need a change in your job. You may want to start looking for another place to work, especially if you’ve felt this way for a very long time.

How to Not Feel Guilty about Having a Lazy Day

Guilt is part of the landscape in the American workforce. This is why so many workers feel guilty when they call in sick or take a day off, even if they’ve been working nonstop for months or even years.

If this happens to you, tell yourself that you’re worth it and that everyone has a lazy day once in a while. We’re only human, after all.

Don’t let anyone make you feel guilty for paying attention to yourself and not giving it all to your workplace.


Feeling unmotivated occasionally is nothing to worry about, but you should definitely see a doctor if it lasts for too long.

A complete checkup can disclose what, if anything, is wrong so that you can put your life back together. Never feel guilty about having a lazy, unmotivated day unless it lasts for too long.


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