Need job motivation? 5 tips to get out of a work slump
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what job motivation is, including the benefits, and how to get out of a work slump. Plus, 10 tips for staying motivated at work.
It’s inevitable that there will be days where you enjoy your work and days where you don’t. When you start a new job, however, you’re probably eager to take on new challenges, contribute to your team, and explore the opportunities ahead. Maybe you look forward to new projects, or you’re excited to hop on calls or jump into meetings.
Still, as time goes on, the initial excitement may fade, leaving you struggling to stay focused or even care about your work. You might find yourself wondering, "Where did my ambition go?” or, “Why am I so unmotivated?" And while there’s nothing wrong with not loving your job — many people don’t — stress, a heavy workload, or boredom can turn it into a chore you dread, which can impact your overall wellbeing.
If you’re feeling stuck and want to get back on track, here are a few strategies to help you rediscover your enthusiasm and commitment to your work — while also maintaining a healthy sense of balance.
What is job motivation?
Job motivation isn’t just about ticking off items on your to-do list — it’s the fuel that powers your professional journey. Think of it as the spark that gets you out of bed on Monday mornings, the push that you need to tackle challenging assignments, and the reason you check — and recheck — your emails before sending them to clients.
When you feel motivated, work feels less like an obligation and more like a series of opportunities. It’s the difference between simply doing your job and truly thriving in your role, and when you feel that way, that energy can spill over into the rest of your life, making you feel happier and more fulfilled.
Types of motivation
In general, there are two main types of motivation: intrinsic and extrinsic.
Intrinsic motivation: This type of motivation comes from within. When you are intrinsically motivated, you do things because they are interesting or satisfying, and not because of an external reward. For example, you might take on certain tasks just because you enjoy them or find them fulfilling, like volunteering for a cause you believe in or helping a colleague brainstorm ideas for a creative project.
Extrinsic motivation: This motivation comes from external rewards like money, promotions, or praise. For example, if your job pays time-and-a-half for overtime work, you may be more inclined to stay an extra hour or two — and if you know a bonus is coming at the end of the year, you’re less likely to look for a new job elsewhere.
Psychological and emotional factors behind motivation
Job motivation is more than just feeling inspired to go to work. It’s a complex mix of psychological and emotional influences that can either make or break your experience at work.
Sense of purpose: Imagine starting your day knowing that what you do matters. When you feel that your work has meaning and contributes to a larger goal—whether it's helping others, innovating in your field, or supporting a cause you believe in—you’re naturally more motivated to work hard.
Achievement: There’s nothing quite like the satisfaction of crossing something off your to-do list, especially when you’ve put your all into it. That sense of accomplishment can be a powerful motivator that pushes you to tackle the next challenge with even more enthusiasm.
Recognition: Everyone likes to feel appreciated, and when your efforts are noticed, you’re more likely to keep striving for excellence. Whether it’s a simple “thank you” from a coworker or a more formal recognition, like a shout-out in an all-hands meeting, validation can serve as motivation to keep going.
Autonomy: Having the freedom to decide how you approach your work can be empowering and give you a sense of control. It’s the difference between feeling like you’re just following orders and making decisions about how to spend your workday.
Work environment: Let’s be honest — who you work with can make a world of difference. When you’re surrounded by supportive colleagues, you’re naturally more inclined to give your best effort — and a great work environment can turn even the most mundane tasks into something fun.
6 benefits of maintaining job motivation
Staying motivated at work isn’t just a way to get ahead professionally — it can also benefit your overall wellbeing.
1. Increased productivity
When you’re motivated, you’re not just working harder — you’re working smarter. Motivation can help you focus and produce higher-quality work. It’s like having an extra gear that lets you accomplish more in less time, leaving you with a sense of accomplishment at the end of the day.
2. Improved mental health
Motivation can serve as a buffer against stress and anxiety. When you’re driven by a sense of purpose or achievement, you may be able to manage the pressures of work more effectively, leading to better mental health and a more positive outlook.
3. Enhanced job satisfaction
When you like what you do and you feel motivated to work hard, your job becomes more than just a paycheck. This satisfaction can make even the toughest days feel rewarding, giving you the energy to keep moving forward.
4. Improved performance
Motivation is a key ingredient in delivering your best work. It drives you to go above and beyond, pushing you to meet—and often exceed—your goals. The better you perform, the more opportunities you create for yourself in your career.
5. Better workplace atmosphere
Motivation is contagious. When you’re driven to do great work, you can influence those around you, contributing to a positive and dynamic workplace environment.
6. Career growth
If you’re motivated, you’re more likely to learn new skills, take on new challenges, and advance in your career. Motivation is often the difference between staying in your current role and moving up the ladder, as it drives you to keep growing and evolving professionally.
How to get out of a slump at work
Like with most things, it’s really difficult to stay motivated all day, every day. Even people who love their jobs hit rough patches.
But fear not — it’s possible to regain your motivation and get back on track by trying a few new things.
Identify the cause in order to overcome it
Think about why you might be feeling so unmotivated. Do you have too much on your plate, or is something else about your role causing you stress? Is the environment distracting? Or are you just bored? Once you identify what’s going on, you can take targeted actions to address it.
Focus on your strengths to build confidence
We’re all better at some things than others, and playing to your strengths can help you stay more motivated in the workplace. If your abilities are random, or run the gamut, it might help to make a list of them and then recognize the ones that might be best used at your job.
You could consider even sharing these with your boss or manager and asking if there are any tasks you can work on that will make the most use out of your unique gifts. Not only does this show initiative, but it makes you even more valuable to your employer too.
Seek support to avoid isolation
The nature of work has changed a lot in recent years, and while remote and hybrid arrangements are great for many people, it can also be difficult for others. If you’re feeling isolated, don't hesitate to reach out for help when you need it. (Here are seven tips for how to ask for help effectively.)
Mentors can give you pointers on how to navigate your career, and your manager can be a great resource for how to succeed in your current role. Just looking for support? Chat up your colleagues.
Change your environment to boost motivation
Staring at a computer screen for hours on end can be draining — and frankly, boring. Sometimes you need a change of scenery to refresh your perspective and boost your motivation.
If you can, try working from a different part of the office, a restaurant, or even outdoors. If you’re stuck where you are, make your desk more inviting by adding plants, pictures, or new office supplies.
Explore gratitude to combat the slump
When you’re in a slump, it’s easy to focus on all the things you hate about your job. But of course, there are probably upsides of it too, right? Shifting your mindset toward positivity can help you get out of a funk.
Try writing down three things about your job that you’re grateful for each day. Maybe it’s your colleagues, the coffee in the break room, or even an assignment that you found particularly interesting. Hopefully, you’ll feel a shift almost immediately. If writing isn’t your strong suit, here are 7 other ways to practice gratitude daily.
10 tips for staying motivated at work
Staying motivated at work can be a challenge, especially when you’re dealing with routine tasks, high stress, or a lack of inspiration. It's important to find the approach that works best for you and to regularly reassess and adjust your strategies to keep your motivation high. These tips are a great place to start.
1. Set SMART goals to keep you on track
Setting goals can provide direction and purpose. Maybe you want to earn a certain title by the end of the year or lead a meeting this quarter. No matter what your goals are, consider using the SMART criteria when you’re setting them:
Specific: Clearly define what you want to achieve.
Measurable: Ensure you can track your progress.
Achievable: Set realistic and attainable goals.
Relevant: Choose goals that matter to you and align with your job.
Time-bound: Set deadlines to keep you focused and on track.
💙 Get in the habit of setting goals — and learn how to make them a regular part of your life with the Build Habits that Actually Stick series with Dr. Julie.
2. Connect to any areas of meaning in your work
Find aspects of your job that align with your values or long-term goals. How do you feel about the company’s mission? Are there people on your team you really love working with? Is there a project coming up that you can’t wait to see come to life? When you see the bigger picture, everyday tasks can feel more meaningful.
💙 Mindfulness at Work is a collection of sessions with Tamara Levitt that can help you connect to your job — and be more effective too.
3. Explore different organization techniques
If you’re not fully engaged in your work, it can be tempting to slack off, browse websites, or even cut out early. (We don’t recommend that.) There are a few techniques that may help you stay productive and maintain focus.
Time-blocking: Schedule specific blocks of time for different tasks to manage your day better.
Desk purge: Regularly clean and organize your desk to keep it clutter-free.
Task lists: Write down your tasks and prioritize them to stay on top of your workload.
💙 Step Away From the Computer is a great session for when you’re taking a quick break to get situated.
4. Clear your mind by taking regular breaks
Depending on your line of work, it may or may not be possible to take small breaks throughout the day, but if you’re able to, you should. Taking breaks helps prevent burnout and keeps you refreshed, so you can perform your best — and feel good too.
Pomodoro technique: Work for 25 minutes, then take a five-minute break. Repeat this cycle and take a longer break after four cycles.
Mindful breaks: Step away from your desk, stretch, take a walk, or practice deep breathing exercises. You can even combine these activities and try a walking meditation.
💙 Need a break from the daily grind? Rest and rejuvenate with peaceful music and the calming sound of ocean waves with the Midday Relaxation Break playlist.
5. Bookend your day with a mindfulness practice
Even if you’re feeling motivated at work, we don’t recommend jumping out of bed and making a beeline for your desk. Instead, try easing into your day with a mindfulness practice like meditation, or a breathing exercise. You can even pair this with some light stretching.
💙 If you’re a manager, Mindful Leadership Meditations can help you find new ways to engage your team mindfully.
6. Focus on building positive work relationships
You’re more likely to enjoy your work if you like your coworkers. Does this mean you need to think of them as family? Not always, but try to maintain positive relationships by collaborating on projects, sharing feedback, and being appropriately friendly. It’s always nice to recognize a colleague’s accomplishments, and be sure to thank them when they help you with a task too.
💙 Learn to cultivate happier and healthier connections with Tamara Levitt’s Relationship with Others series.
7. Explore your professional development goals
Many people see their current job as a starting point. Consider where you’d ultimately like to go, professionally — and then make a plan to achieve your goals. This might include taking courses or attending workshops that allow you to develop new skills, or networking with people who can share their expertise.
💙 While you’re sharpening your skills at work, continue to work on your personal goals too. 7 Days of Growth can teach you to become more confident, present, and calm.
8. Celebrate all of your achievements, no matter how small
Acknowledging and rewarding yourself for completing tasks and reaching milestones can boost your motivation. Celebrate by treating yourself to a small reward, like a favorite treat. Maybe you’ve had your eye on a new pair of shoes, or a houseplant. Or perhaps you get yourself your favorite coffee drink or tea when you’ve achieved a goal. These kinds of motivators can help you stay excited about your work.
9. Maintain a solid work-life balance
Even if you’re working hard to be more motivated in your work, don’t let work consume your life. Ensuring a healthy balance between work and your personal life can help you stay energized. Define clear work hours and stick to them. Prioritize self-care and make time for hobbies, exercise, and relaxation outside of work.
💙 Be intentional about the end of your workday by listening to the Shut Down Routine meditation with Chibs Okereke.
10. Add mindful movement into your day
Adding some mindful movement into your day can make sitting behind a desk more tolerable. If you’re able to call in to meetings, try doing so while you’re out for a walk — or consider buying a walking pad to keep under your desk. When you’re able, take small shorts breaks throughout the day to stretch or practice yoga moves, and if you work in a building with an elevator, maybe take the stairs a few days a week just to get a few extra steps in.
💙 Remember to be kind to yourself. Mel Mah can show you some easy ways to move your body that can help you Build Self-Compassion.
Job motivation FAQs
How can I stay motivated when working on repetitive tasks?
Working on repetitive tasks can be a downer, but there are strategies you can try to help keep your motivation levels up.
Break tasks into smaller, manageable parts to provide a sense of accomplishment as you complete each segment.
Reward yourself after completing parts of the task, such as enjoying a favorite snack or taking a short walk, to boost your motivation to keep going.
Experiment with different methods or tools to see if they make the work more interesting. Sometimes, changing your approach to the task is what’s needed to make it more engaging. Adopting a beginner’s mindset can be especially useful in these situations.
Practice mindfulness by focusing on the present moment to help you appreciate the value of the task itself, even if it is repetitive.
What are some strategies for maintaining motivation in a remote work environment?
Remote work can pose unique challenges to motivation, but there are proactive steps you can take to ensure you stay engaged. Start by creating a dedicated workspace in your home to establish a clear boundary between work and personal life. This can make it easier to focus.
Try to stick to a routine with regular work hours and a consistent daily schedule, to help maintain organization and a sense of normalcy. As part of this routine, dressing in work attire—even at home—can psychologically prepare you for a productive day and distinguish work time from leisure time.
Stay connected with your team through video calls, chats, and virtual meetings to reduce feelings of isolation and keep you linked to your colleagues. Schedule breaks, just as you would in an office, to rest and recharge, which will improve focus and productivity. Set clear daily and weekly goals to provide direction and purpose, keeping you on track.
How can managers help employees stay motivated?
Managers play an important role in keeping their employees happy. There are several simple strategies you can try to keep your teams motivated.
Provide clear goals: Ensure employees understand their tasks and objectives. Clear expectations help employees know what is expected of them and how to succeed.
Offer regular feedback: Give constructive feedback and recognize achievements to help employees feel valued for their contributions.
Create a positive environment: Encourage teamwork, open communication, and respect among team members to build a supportive and inclusive workplace culture.
Support professional development: Offer opportunities for training and skill development. Encouraging employees to grow and advance in their careers can boost their motivation and loyalty.
Be approachable: Make yourself available for questions, concerns, and support. Being accessible and responsive helps build trust and shows that you care about your team’s wellbeing.
Celebrate successes: Acknowledge and celebrate both individual and team achievements. Recognizing hard work and accomplishments can boost morale and motivation.
What role does company culture play in job motivation?
Company culture has a significant impact on job motivation. When employees’ personal values align with the company’s mission, they are more motivated and engaged, feeling a stronger commitment to their work. A supportive environment that encourages collaboration, recognition, and growth makes employees feel valued and respected, boosting their motivation.
Opportunities for continuous learning and development keep employees motivated to improve and advance in their careers. Regular recognition and appropriate rewards for hard work and achievements reinforce positive behavior and encourage employees to continue performing well. A company culture that respects and promotes work-life balance helps employees stay on track by preventing burnout and maintaining their overall wellbeing.
How can job motivation impact career advancement?
Job motivation is closely linked to career advancement in several ways.
Motivated employees perform better, making them more likely to be noticed for promotions.
Staying motivated encourages continuous learning and skill acquisition, which is essential for career growth.
A motivated attitude can set you apart from your peers and is often recognized by leaders, opening up more opportunities.
Motivation drives you to build positive relationships with colleagues and mentors, creating a strong professional network.
Motivated employees are more resilient and adaptable to change, qualities that are highly valued in leadership roles. Having this type of attitude can help you advance in your career.
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