Why Motivation Disappears
We all have those days (or even weeks) when it feels impossible to get anything done. One moment, you’re feeling on top of everything and then all of a sudden, every task feels like too much. Motivation isn’t meant to be constant, it’s completely normal for it to come and go. There’s a lot of reasons why motivation fluctuates, including burnout, being overwhelmed, a fear of failure, and even lack of direction. Instead of feeling guilty for a lack of motivation, get curious and try to see what’s going on below the surface. Disappearing motivation isn’t always a red flag, it’s usually a sign that something needs attention.
Checking in with Yourself
A lack of motivation is often your brain’s way of telling you something important. Maybe you’re overwhelmed, exhausted, or even bored. Fixing those underlying problems can be so much more effective than trying to override them and get things done anyways. Ask yourself: Do I actually care about the goal I’m working towards or am I doing it for someone else? Am I physically or mentally drained? Am I avoiding something because I don’t think I can do it? Have I been giving myself enough time to rest? This kind of reflection allows you to understand why you’re stuck so you can meet yourself with compassion instead of criticism. Sometimes, “powering through” your feelings isn’t actually the best approach and it can be much more effective to fix what’s actually causing them.
Small Steps to Restart Motivation
After identifying what’s going on, it’s time to take action! You may not feel 100% motivated after these small steps, but that’s okay. The goal is to create just enough movement to build momentum. One good way to get started is the 5 minute rule. Tell yourself you’ll work on a task for just 5 minutes. A lot of times, starting is the hardest part and once you do it, you’ll find it easier to keep going. For bigger tasks, break them up into smaller and more manageable steps. Looking at the whole thing at once can make it seem overwhelming, which makes it harder to get started so breaking the task down into smaller goals fixes that problem. You can also try starting by doing something productive, but low effort. Instead of tackling the intimidating task right away, start by tidying your space, drinking water, or taking a short walk. This signals to your brain that you’re ready to start moving again. Lastly, set a timer to try out a time management strategy like the Pomodoro Technique which is 25 minutes of focus and 5 minutes of break. This structure makes even big tasks feel manageable.
Reconnect to Your Why
Motivation disappearing can be a result of a disconnect to your “why”. The reason behind working towards your goals gives them meaning and makes them feel less like a chore. That’s why one of the most powerful things you can do is reconnect with your “why”. Ask yourself: “What made me care about this in the beginning?”, “How will I feel when I achieve my goal?”, and “How does this connect me to something bigger that I want?”. Once you’ve found your why, try writing it down somewhere you’ll see often to keep you motivated. Set it as your phone lock screen, write it on a sticky note to put on your mirror, make a vision board, or create a playlist
that reminds you of your goal. Your “why” is your anchor, which is why reconnecting with it can bring a surprising amount of clarity.
Motivation Isn’t Everything
Here’s something that most people won’t tell you: motivation isn’t everything. Motivation is nice, but it’s not always necessary. What matters most is having the strength to show up, even when you’re not motivated. But you also don’t have to do it alone. Talking to a friend, family member, teacher, or coworker can lift some of the weight off your shoulders and make everything more manageable. Support can mean a friend sitting with you while you do your homework, a reminder from someone you care about that you’re not behind, or encouragement when your inner critic is loud. Lean on people but also be kind to yourself. And remember, it’s totally normal to go through low-energy periods as long as you know how to pick yourself back up again. You’re not failing, you’re learning how to keep going even when it’s tough, which is a skill far more valuable than constant motivation.
