Feeling unmotivated is a common struggle we all face from time to time. Indeed, when we lack motivation, getting started on new projects, meeting deadlines, or even carrying out daily tasks can present a real challenge. This lack of drive can have a negative impact on our work, relationships, and overall wellbeing. However, by recognising when we’re struggling to feel motivated and learning what steps we can take to get ourselves out of this slump we can beat the motivation blues for good.
Let’s Set the Scene: Meet WilliamWilliam works in London’s Square Mile as a portfolio manager. A powerhouse of his company, he’s known by his team for his relentless drive and unshakable ambition. However, recently he hit a roadblock and he didn’t know why. All he knew is that he was struggling to find the motivation to complete his work – he could feel his energy levels diminishing further every day, and this really worried him.
Recognising the impact his lack of motivation was having on his productivity levels, he sought a solution. After a chat with a friend who he knew had faced similar struggles at university, he realised that he needed to rediscover his ‘why’ in order to reignite his passion for his work –
what were his values? What were his goals, and how could he support himself to achieve them?
It took some time, but by stepping back and reflecting on his goals regularly, he felt like he had a clearer sense of purpose that drove him forward. His chat with his friend also made him realise that if he wanted to maintain his motivation levels at work long-term, he needed to look after himself much better, both physically and mentally. Over the last few months he’d developed some unhealthy habits: burning the candle at both ends, grabbing takeaways on his way home from the office, and skipping the gym all-too-often in favour of an evening on the sofa. He realised he had to make some changes - none of this was going to help him feel motivated again.With these insights and the lifestyle changes he implemented over the next few months, he felt so much better prepared to bring his all to his work and rise to new professional challenges with a renewed sense of determination. He also felt relieved because he now knew that if he ever faced future bouts of self-doubt and low motivation, he was armed with the knowledge to face them head-on and regain his sense of momentum before he (metaphorically) hit a brick wall. He felt more prepared, determined, and like he understood his motivation levels better than he ever had before.
Many of us often find ourselves in William's shoes. We get so caught up in our endless to-do lists and jam-packed diaries that we forget why we're doing what we're doing, and we quickly start feeling unmotivated and uninspired to perform our best. But the truth is, understanding our motivations and what makes us feel motivated is crucial to ensuring our success and happiness – both at work and outside of it.
If we don't know why we're doing something, we're unlikely to feel motivated to do it.
"Motivation is the fuel necessary to keep the human engine running."
Zig Ziglar (American author)
- Motivation is the driving force behind human behaviour and refers to the reason why a person takes a particular action.
- It is the feeling that kick-starts, directs, and sustains goal-oriented behaviours, whether it’s getting fitter or striving for a promotion at work.
- Motivation is responsible for propelling you towards your goals and aspirations. It provides you with the drive and determination needed to overcome obstacles and challenges.
- With a strong sense of motivation, you’re more likely to stay focused, take action to pursue your goals, and persist in the face of setbacks or failures.
Top 7 Causes of Lack of Motivation: Understanding Why We Sometimes Struggle to Stay Motivated
Understanding the various factors that can contribute towards making us feel unmotivated is crucial in enabling us to develop effective strategies to overcome this challenge and achieve our goals in life.
The 7 top causes of a lack of motivation include:
- Lack of clarity: Feeling unmotivated can be frustrating, but have you ever considered that you might not know what you want? Try gaining clarity by setting specific goals you feel excited to work towards.
- Boredom with current goals: Are you bored with your current goals and lacking motivation as a result? Try aiming higher by setting ambitions that force you to push yourself further.
- Procrastination when faced with daunting projects: Do you procrastinate or struggle to find the motivation to tackle big projects? Ask yourself what you can do to make these tasks less daunting – this should make it easier to start on them.
- Negative beliefs and self-talk: It’s easy to fall into the trap of seeing yourself as someone who is unmotivated, but what if you reframed the way you look at yourself?
Fake it until you make it! Start thinking of yourself as someone who is actually highly motivated, and see what impact this has on your motivation levels and overall attitude…
- Feeling overwhelmed: Feeling unmotivated often goes hand-in-hand with experiencing overwhelm. To combat this, make lists - focus on doing one thing at a time and doing it well. You can also order your to-do list, prioritising your tasks in order of urgency and importance to ensure you tackle your most pressing projects first.
- Reliance on motivation alone: Instead of relying solely on motivation, try building habits that support your goals. By making positive habits a part of your daily routine, you can sustain your motivation levels over the long term.
- Lack of physical exercise: Are you tired of feeling stuck in a motivation slump? Do some exercise to energise your body and kick-start your mind into action.
8 Tips to Fight Your Lack of Motivation
Everyone gets their motivation from different places, and everyone’s motivation levels fluctuate for different reasons! This means that when trying to find motivation, what works for one person might not work for another. Therefore, it’s important to experiment to find out what works best for you.
These 8 tips can help you combat your lack of motivation:
- Break tasks into manageable chunks: To complete a project efficiently, focus on individual tasks and break them down into manageable chunks. This approach can help you stay present and stop you feeling overwhelmed by the thought of having to complete an entire project. If you take things one step at a time, you’ll find it much easier to tackle a project which initially daunted you.
2. Write down every good thing that happens to you throughout the day: It can be motivating to write down positive experiences when you’re feeling challenged. This list can serve as a reminder of memorable moments when you’re feeling overwhelmed or like you’re not succeeding or progressing.
3. Use the 10-minute rule: To overcome dread and conquer your lack of motivation, prove to yourself that the task you’re struggling with isn't as bad as you think or that you can tolerate it better than you envision. To do this, try the 10-minute rule. This exercise aims to help you get started on a task by permitting yourself to move on to something else if you feel like you’re not getting anywhere after 10 minutes. After 10 minutes, ask yourself whether you want to keep going or stop. The idea is that once you get started on a task and complete.
Feeling unmotivated is a common struggle. However, by recognising when we’re struggling and learning steps we can take to get ourselves out of this slump, we can beat the motivation blues.
