How to motivate yourself: 12 tips for when you lack motivation
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the factors that might cause you to have a lack of motivation. Plus, how to motivate yourself with 12 tips to help you get back on track.
Have you ever started a chore—maybe reorganizing your closet, scrubbing the bathtub, or cleaning out your fridge—only to lose motivation halfway through? In the blink of an eye, what should’ve been a productive activity turns into a frustrating internal struggle. Not only are you suddenly overwhelmed by a seemingly simple task, but also, the mounting pressure to finish it can make you feel stuck. It can be tempting to throw up your arms and walk away from the entire thing.
But before you give up and just leave your house a mess, remember that everyone hits these rough patches. The key to moving forward is finding small ways to reignite your drive and get back in the groove. Whether it’s breaking tasks into bite-sized pieces or taking a moment to reset, little adjustments can help you regain your focus and get things moving again.
What causes a lack of motivation?
You’ve probably had days when you wake up with a spring in your step, eager to tackle all the tasks on your to-do list. But, if you’re like most people, you’ve also probably gone through phases when it can feel impossible to do much of anything. This is completely normal, and can happen for any number of reasons. Here are a few factors that may impact how motivated you feel on any given day:
Stress and overwhelm: When life throws too much at you, it’s easy to get overwhelmed. Let’s say you need to enroll your kid in school, fix the dishwasher, do a load of laundry, and get to the dentist, all in one afternoon. Not knowing where to start can make it feel impossible to do anything at all. (If this describes you, here are 12 ways to find relief when you feel underwater.)
Lack of clear goals: If your goals are vague or unrealistic, it can be difficult to find direction and drive. You might feel lost and unsure of what steps to take next, or whether you’re even making progress. For instance, you may hate that you’re chronically late, but struggle to understand how to better manage your time.
Burnout: Pushing yourself too hard for too long without taking a break is a recipe for burnout. (Here are 22 signs that you need to hit the pause button.) When you're running on empty, motivation can be the first thing to go. You may find yourself drained, disinterested in things that used to excite you, or struggling to meet your usual standards.
Fear of failure: Sometimes, it’s the fear of falling flat on your face that keeps you from even starting. Whether it’s because of past experiences, high expectations, or shaky self-confidence, the fear of failure can be a major roadblock. You might put off tasks or avoid them altogether, which only adds to the cycle of procrastination.
Boredom and monotony: Let’s face it: When you’re stuck doing the same thing every day, it’s hard to stay engaged. And while there are some surprising benefits of boredom (here are six!), too much monotony can leave you feeling unmotivated and restless. For example, if you slip into autopilot at work, you might find yourself scrolling social media just to stimulate your brain.
How to motivate yourself: 12 tips to get back on track when you lack motivation
We’ve all felt stuck, unmotivated, and wondering what to do next. You’re not lazy — you just need to find a way to get yourself going again. If you're struggling with a lack of motivation, try these practical strategies to get back on track.
1. Figure out what’s blocking you
Think about what might be causing your lack of motivation — maybe journal or talk with a friend about it. Do you feel overwhelmed by stress, unclear about your goals, or simply bored with your routine? Knowing the cause can help you find a solution.
💙 To create the right backdrop for your brainstorm, find a quiet, cozy spot, and turn on Piano for Study.
2. Understand why you’re doing something
Ask yourself why a particular task is important to you. Does your messy pantry stress you out? Do you have to finish your work by a certain time in order to meet a friend for dinner? When you understand how your actions connect to your wider purpose, it can be easier to stay motivated. Creating a vision board and keeping it visible can be a great reminder.
💙 Understanding what makes you tick can help you set goals that make sense for you. Jay Shetty explains how to make your goals align with what really matters in The ‘Why’ Behind Your Goals.
3. Set SMART goals to make tasks more manageable
Break down your objectives into manageable, SMART (specific, measurable, achievable, relevant, and time-bound) goals to help create a clear plan and make it easier to track your progress. For example, instead of saying, "I want to exercise more," set a goal like, "I’ll walk for 30 minutes, three times a week."
💙 Really consider the “relevant” part of the SMART goal. Why do you want to accomplish this? Jay Shetty digs into why this is so important in Perspective on Your Goals.
4. Create a routine you know you’ll stick to
Having a routine can reduce the mental effort needed to decide what to do next. Plan your day out the night before, prioritizing your most important tasks. Stick to it as much as possible — but remember it’s okay to build in some flexibility too.
💙 You know how important it is to have good habits — but actually making that happen can feel impossible. Learn how to Build Habits that Actually Stick in this class from psychologist Dr. Julie Smith
5. Reward yourself when you get stuff done
Give yourself a reward for completing tasks or reaching milestones. Once you finish folding the laundry, maybe take a walk around the block, or grab a cup of coffee after a long meeting. Celebrating your achievements, no matter how small, can help keep you motivated.
💙 Are you the type of person who likes to listen to podcasts? One of your rewards could be listening to Discovering Happiness, a class from expert Shawn Anchor about how you can transform your life.
6. Give yourself an out if you feel overwhelmed
If a task feels overwhelming, tell yourself you only have to do it for 10-15 minutes. This method, known as the Pomodoro technique, can help you relieve pressure to get everything done all at once. After the initial time, check in with yourself and decide if you want to keep going or take a break. You might find it easier to continue than you expect. Find yourself routinely feeling overwhelmed? Check out these 12 ways to find relief.
💙 We know that stress can sneak up on you when you least expect it, making it difficult to do much of anything. That’s why Tamara Levitt put together 7 Days of Managing Stress — your toolkit for when things get rocky.
7. Switch up your environment
If you're feeling stuck, try working in a different room, going to a restaurant, or taking a walk outside. A new environment can stimulate your mind and help you feel more energized. And who knows? You may see something along the way that really inspires you.
💙 Use your walk as an opportunity to get centered by listening to the Walking Meditation Music playlist.
8. Reset your mind with mindfulness
Use daily mindfulness practices, such as meditation, deep breathing exercises, or mindful breaks, to help clear your mind and enhance focus. Mindfulness can help reduce stress and increase your awareness of the present moment, which can make it easier to stay motivated. Start with a few minutes each day and gradually increase the time as you get used to it.
💙 Mindfulness meditation can be overwhelming if you’ve never tried it. Jeff Warren’s Mindfulness for Beginners is a 30-day program for newcomers — and more experienced meditators too.
9. Visualize what success can look like
Each day, picture yourself completing tasks successfully and enjoying the benefits of your hard work. This can increase your motivation by making your goals feel more attainable.
💙 In Envisioning Success, Lex Gillette, a paralympian, explains how visualization helps him compete at the highest level. Maybe it could work for you too.
10. Play devil’s advocate with yourself
Debate the pros and cons of completing a task, and use the process to reinforce your commitment to your goals. For example, folding the laundry isn’t the most exciting, but think about how good you’ll feel when your clothes are out of sight and neatly put away. This technique can help you think more critically about what you’re doing and get over any emotional hump.
11. Ask for help when you need it
Talk to friends, family, or a mentor for advice, encouragement, and accountability. Hearing different perspectives and experiences can help you stay motivated. Sometimes, just knowing someone believes in you can boost your motivation.
💙 Your support system is so important. In the Relationship with Others series, Tamara Levitt shares meditations to help you cultivate healthier and happier connections.
12. Remember your goals can be dynamic
Regularly review and adjust your goals to ensure they’re realistic and aligned with what you’re actually trying to accomplish. If life changes, your goals may need to, too. This can help you stay motivated and focused.
💙 Remember that you’re changing all the time, and it’s okay if your goals need to too. Foster greater self-acceptance with Mel Mah’s Self-Acceptance session of the Daily Move.
Lack of motivation FAQs
How can I regain motivation after a setback?
When something goes wrong, it can be difficult to regain your motivation, but acknowledging what went wrong and what you can learn from it is a great start. This can help you avoid similar issues in the future.
Next, set small, achievable goals to rebuild your confidence. Breaking down tasks into manageable steps can make them feel less overwhelming and help you see progress more quickly.
Finally, be kind to yourself. Setbacks are a normal part of life, and it’s okay to take your time to recover and get back on track. These five self-compassion exercises can help. Surround yourself with supportive people who can also offer encouragement and remind you of your strengths.
What are some quick ways to boost motivation in the moment?
You don’t need to overhaul your behavior to boost your motivation. Just try to:
Take a short break to clear your mind: Step away from your work, stretch, or go for a quick walk — you’ll likely come back refreshed and more ready to work.
Listen to your favorite music: Songs you love can bring an instant lift to your mood.
Move your body: Try a few jumping jacks or a brief run to increase your energy levels and improve your focus.
Revisit your goals and visualize your success: Remind yourself why you’re working hard to stay motivated.
How does physical health impact motivation levels (and vice versa)?
Your mental and physical health are connected. Exercise can release natural mood boosters and help reduce stress and anxiety, a healthy diet can ensure your brain has the nutrients it needs to function, and adequate sleep can ensure your mind and body are well-rested and ready to tackle the day.
When you take care of your body, you’ll likely have more energy and mental clarity to tackle tasks, so do your best to prioritize your physical wellbeing.
Can music or other external stimuli help with motivation?
Listening to music you like—especially if it’s upbeat and rhythmic—can improve your mood, increase your energy levels, and make tasks more fun. It can also enhance your focus and make you more productive.
Other stimuli can help with motivation too, including inspiring quotes, uplifting videos, or aromatherapy You can also try personalizing your workspace with items that make you happy, like photos of your loved ones, flowers, or your favorite office supplies. These can also give you the boost you need to stay on task.
What role does self-talk play in maintaining motivation?
The way you talk to yourself can have a huge impact on your mindset, confidence, and overall motivation.
Positive self-talk involves encouraging yourself, focusing on your strengths, and reminding yourself of past successes — and it can also keep you motivated, no matter what challenges you’re facing. On the other hand, negative self-talk can undermine your efforts and create self-doubt — here’s eight ways to quiet your inner critic.
Be aware of your inner dialogue and make a conscious effort to replace negative thoughts with positive affirmations. This can help you stay optimistic and motivated so that you can achieve your goals.
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