Today we’re talking about something we’ve all experienced: feeling unmotivated. Whether it’s in work, relationships, or personal goals, sometimes the drive to take any kind of action just isn’t there. And guess what? That’s okay! The key isn’t to avoid these feelings but to navigate through them. Today, I’m sharing 5 super simple but very key strategies to overcome lack of motivation with some real-life examples, tips, and takeaways.
1. Break it Down: Start Small
When you feel unmotivated, even the simplest tasks can seem overwhelming. That’s why breaking down your goals into small, manageable steps is crucial.
Example: Let’s say you’ve been putting off organizing your home office. Instead of thinking, ‘I need to reorganize the entire space,’ start with one drawer or a single shelf. Set a timer for 10 minutes and tackle that. Often, action—even small action—breeds momentum.
Pro Tip: James Clear, author of Atomic Habits, says, 'Start with two minutes.' If you can do something for just two minutes, you’re much more likely to keep going.
Key Takeaway: Shrink the task until it feels doable, and celebrate even the smallest progress.
2. Revisit Your "Solid Reason Why"
Sometimes, lack of motivation comes from losing sight of the purpose behind what you’re doing. Reconnecting with your ‘why’ can reignite your drive.
Example:
Imagine you’re struggling to study for a certification exam. Instead of focusing on the drudgery, think about what passing the exam will unlock—career advancement, financial stability, or personal fulfillment. Write down your ‘why’ and place it somewhere visible.
Pro Tip: Simon Sinek, in his famous TED Talk, emphasizes starting with ‘why.’ Motivation thrives when the purpose is clear and personal.
Key Takeaway: Make your reason for starting so compelling that it pulls you forward even when the process feels hard.
3. Change Your Environment
Your surroundings have a huge impact on your motivation. Sometimes, a lack of motivation is just your brain responding to a stale or uninspiring environment.
Example: If you’re stuck trying to write a report at your desk, move to a different room, a coffee shop, or even outside. Fresh air and a change of scenery can refresh your mind and spark creativity.
Pro Tip: Decluttering is another way to change your environment. Studies show that physical clutter can lead to mental clutter, making it harder to focus.
Key Takeaway: When motivation dips, shake things up by altering your physical space. Small changes can lead to big breakthroughs.
4. Create Accountability
We’re more likely to act when someone else is counting on us. Accountability provides the push we sometimes need when internal motivation isn’t enough.
Example: If you’re struggling to hit the gym, partner up with a friend who’s also looking to get active. Knowing they’re waiting for you makes it harder to skip.
Pro Tip: Not ready to involve another person? Use apps like Habitic or Strides to track your progress and ‘gamify’ accountability.
Key Takeaway: When you can’t hold yourself accountable, let someone—or something—else do it for you.
5. Practice Self-Compassion
Finally, the most important strategy: be kind to yourself. It’s natural to feel unmotivated from time to time. Berating yourself for it only makes the problem worse.
Example: If you’ve spent a day procrastinating, instead of calling yourself lazy, acknowledge the feeling and move forward. Say, ‘I didn’t do much today, and that’s okay. Tomorrow is a new day.’
Pro Tip: Research by Dr. Kristin Neff shows that self-compassion isn’t about letting yourself off the hook—it’s about approaching struggles with kindness, which fosters resilience and a more constructive mindset.
Key Takeaway: Treat yourself the way you’d treat a friend who’s feeling stuck. Grace leads to growth.
Reader Challenge:
Here’s my challenge to you: This week, pick one strategy and put it into practice. If you’re feeling ambitious, try more than one!
If you’re overwhelmed, break a task into smaller steps and tackle just one.
If you’re struggling to find purpose, write down your ‘why.’
Change your environment or ask a friend to hold you accountable.
Feeling unmotivated doesn’t mean you’re failing; it’s just part of the journey. The key is to recognize it, lean into these strategies, and trust that motivation will return.
Thanks for being here with me. If you found any of this content helpful, please share it with someone who might need a little extra encouragement this week. Until next time, remember: small steps lead to big change, and you’ve got this!
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