Why You Have No Motivation To Do Anything (And What You Can Do About It)

If you find it difficult to keep up with daily demands in life like work, school, hobbies, and other personal responsibilities, a lack of motivation may be to blame. This isn’t to say that it’s your fault that you feel this way –in fact, quite the opposite can be true. A lack of motivation can stem from mental and physical health conditions, stress, and much more that might be outside of your control. Likewise, feeling an occasional lack of motivation can be a normal part of everyday life. There can be many common causes for a lack of motivation, including events such as the loss of a loved one or another major change in your life. In this article, we’ll address what to do when you don't feel motivated to do anything and provide you with real-life coping strategies to help you pick yourself up.

Rule out medical issues

Many medical conditions can have symptoms that may mirror those of a lack of motivation. Before you label yourself as "being lazy" or something more serious, you might want to be sure that medical issues aren't behind what you’re experiencing.

To get to the bottom of what's happening, it might help to be honest with yourself and think about the time frame that you've been feeling unmotivated to this degree. If it's been longer than a period of a few days or weeks, it may be more of a concern than if this was only a fleeting circumstance. It can be perfectly normal for our bodies and minds to naturally want to take time out from the stressors of everyday life to reboot and refresh.

This built-in mechanism can help keep us from becoming overwhelmed and developing more physical or mental symptoms. This may be especially true in response to dramatic life changes, traumatic events, and other positive and negative stressors that have a long-term effect on our well-being.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

If you find that your body and mind are in a perpetual slump, however, you may need to make sure that there are no underlying medical or mental health concerns that are causing you to feel low energy and a lack of motivation. A visit to your medical doctor or primary care physician (PCP) can help you uncover whether you're facing a related physical or mental illness that's causing you to feel less energetic than normal.

Rule out mental health concerns

If you've already ruled out potential medical issues by scheduling a visit with your PCP and you're still having a hard time, it may be mental health disorders or other underlying concerns that are causing your lack of motivation. At this point, it can be a good idea to contact a licensed mental health professional for diagnosis and assessment. Taking this step may help to rule out (or confirm the existence of) chronic mental health-related disorders that may be affecting you.

Several mental health disorders may cause a lack of motivation and lack of interest in participating in everyday activities that you used to enjoy. Those living with disorders like depression, anxiety, post-traumatic stress disorder (PTSD), and bipolar disorder (BPD), to name a few, might have a hard time feeling able to get up each day and do things, even when they really want to.

Follow recommended next steps

If you find that mental health challenges were at the root of your lack of motivation, follow the recommended steps provided by a mental health care provider to facilitate faster recovery. Early intervention and evidence-based therapy can be key components to managing a mental health diagnosis.

Oftentimes, the best way to pull yourself out of the slump faster can be to attend all prescribed therapy sessions and properly manage doses of prescribed behavioral health medications. Following the mental health treatment plan you and your therapist create can help you avoid falling back into feeling unmotivated or unlike yourself.

Commit to the solution

While it may seem easier said than done, it can be highly beneficial to commit to finding a solution and stick with it. Start by understanding that you're not alone. Many people can experience the same sense of lack of motivation that you may be feeling right now, and it can be possible to recover from. You can get through this with determination, support, and a positive mindset.

Begin working on the solution by committing yourself to the process. Work on developing a positive mindset and by focusing on what it is that you can do rather than becoming overly concerned with what you can't do at a given moment.

If you've felt like you aren’t motivated and always tired, even the thought of getting started may seem overwhelming. The good news is the fact that you're already thinking about it, meaning that you've likely already taken the first step toward feeling better.

Seek therapy with a licensed professional

If it's becoming clear to you why you lack motivation and you feel it may be related to an underlying mental health issue, reach out to a therapist for evaluation and ongoing support to manage your symptoms. 

You can find an in-office therapist to attend traditional therapy sessions, or you can opt to join the digital revolution and connect with a therapist online. Getting started with online therapy can be as easy as completing an intake questionnaire and completing an email registration process. Plus, you can attend sessions right from the comfort of your own home, which can help save you time, money, and stress.

Research supports online therapy’s ability to be just as effective as in-person options, too. One review of over a dozen studies found that online cognitive behavioral therapy (CBT) could lead to significant decreases in symptoms of anxiety, depression, PTSD, panic disorder, and more. No matter what may be behind your lack of motivation, it’s likely that online therapy can help.

Takeaway

A lack of motivation to do the things you want or need to do can stem from chronic mental and physical health conditions, major life events, and more. That’s why it can be so important to seek professional help if your symptoms persist; getting the right support may be a crucial part of feeling better.