Key Takeaways
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On days when you don’t feel like doing anything, start by checking in with yourself to make sure you’ve met your basic needs like hunger and rest.
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Taking a break and spending some time on self-care can help restore motivation and alleviate stress.
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Showing self-compassion by being kind to yourself can improve your mood and reduce feelings of stress and anxiety.
Everyone experiences a lack of motivation from time to time. On days like this, you might feel tired, irritable, or just unable to stir your usual interest in the things you typically enjoy.
Occasional periods of feeling this way are perfectly normal. It might mean that you’re under extra stress or trying to deal with something out of the ordinary in your life. These feelings are temporary and usually nothing serious. They can sometimes be a sign that you need to step back, take a break, and let your mind and body rest.
“It’s perfectly normal to be unmotivated to do a mentally challenging task after a mentally challenging day at work. Similarly, it would be normal not to be motivated to do physically challenging work after a day full of similar work,” says Tobias Dang, MD, a psychiatrist at Kaiser Permanente in Seattle, Washington. “The human mind and body have limited capacity to sustain effort without rest,” he explains.
At other times, these lingering feelings where you don’t feel like doing anything can be symptoms of more serious problems such as depression or some other type of mood disorder.
If you are experiencing a loss of interest in things you usually find pleasurable or a sense of apathy about life in general that lasts for more than two weeks, talk to your doctor.
If these feelings seem like a more temporary state of mind, there are some things you can do to feel better and regain your motivation.
Check In With Yourself
On days when you don’t feel like doing anything, check in with yourself to make sure that you have the things you need to feel ok. Sometimes these moods can strike due to hunger, tiredness, thirst, or even feeling cooped up indoors.
According to Dr. Dang, such feelings can also stem from causes such as:
- Feeling upset about something you’ve experienced
- Attempting to avoid a task or interaction
- Feeling exhausted or overwhelmed
Consider your current state and make sure that you address any immediate physical or mental needs. By taking steps to shift your mood and care for yourself, you may find yourself feeling more inspired, motivated, and interested.
Take a Break
Feeling like you don’t want to do anything can be a sign that you’re stressed or burned out. Sometimes taking a break and spending some time taking care of yourself is the best thing you can do.
Consider giving yourself a “mental health day” where you let go of your expectations of what you think you are supposed to accomplish. Instead, focus on doing things that help you feel restored and comforted.
Let yourself enjoy a nap or lounge with a cozy blanket and your favorite book. The key is to spend this time relaxing and letting your mind and body rest.
Sometimes some fairly simple self-care can help put you in a better frame of mind. Try taking a shower, doing some stretching, and having a glass of water.
Treat Yourself Kindly
Self-compassion involves not only being kind to yourself but also understanding that your experiences are part of being human and being mindful of your own emotions, the good and the bad.
Showing yourself some compassion and consideration can have important mental health benefits. Research has found that when people show compassion to themselves, it can help alleviate the negative effects of stress, reduce feelings of depression and anxiety, and lower overall psychological distress.
So if you’re having one of those days when you really don’t feel like doing anything, treat yourself with a little kindness. Accept it, accept yourself, and allow yourself space, time, and things that you need.
Showing yourself such self-compassion may help improve your motivation when you are struggling with challenges.
Go for a Walk
Taking a stroll combines the benefits of exercise and spending time outdoors. Exercise has been shown to be effective in both the treatment and prevention of depressive symptoms.
Research also suggests that spending time outdoors has a wide range of mental health benefits. One 2019 study found that contact with nature was linked to better well-being, better mood, more positive social interactions, and increased happiness and well-being.
So if you’re battling a low mood and poor motivation, taking an outdoor walk might go a long way toward helping you feel better, whether it’s a casual stroll around the block or a hike on a local trail.
Talk to Someone
When you’re in a funk, reaching out to another person can be a great way to break out of an uninspired mindset. Think about who might be a good source of support in moments like this.
Who can you talk to who might understand what you are feeling? Are you looking for someone who can listen or do you want someone who can inspire you to get moving?
Some type of connection with the outside world is critical. Ideally, connecting directly with family or friends is a great first step. Share your experience to break isolation and possible negative thoughts/ruminations.
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TOBIAS DANG, MD, PSYCHIATRIST AT KAISER PERMANENTE IN SEATTLE, WASHINGTON
If you aren’t in the mood to hang out with a friend or if your friend is unavailable, sometimes just getting out and just being in the presence of other people can be helpful.
Enjoying a cup of coffee in a busy coffee shop, smiling at people in the grocery store, or saying hi to a neighbor are all simple social experiences that can help shift your mood.
Plan Something
Even if you don’t have the motivation to work on something at the moment, that doesn’t mean you can’t start making plans for what you might like to do in the future. Research suggests that mental imagery, or visualizing things you want to do, helps increase the motivation, expected pleasure, and anticipated reward of those planned activities.
Doing something like planning a trip or some other activity can give you something to look forward to and get excited about.
Thinking about a future project or goal might involve doing things like visualizing the outcome, planning out the steps involved, or even creating a mood board for inspiration.
Start Small
When it comes to finding the energy to do something, getting started is often the hardest part. So if you’re struggling with the doldrums, starting with something small can help.
Instead of getting overwhelmed by a mountain of tasks you don’t have the mental or physical energy to tackle, pick one small thing that you can do—then do it.
Easy tasks you might try to tackle include:
- Doing the dishes
- Making the bed
- Folding a load of laundry
- Answering one email
- Scheduling one appointment
- Clearing off the counters
- Paying a bill
Chores can be boring, but even the easiest tasks can start to feel overwhelming if you let them pile up. Starting with one small task is sometimes enough to get the ball rolling. Once you get done with that easy chore, you might think that tackling one more might not be so bad.
And if you decide to stop after just one, that’s fine too! Give yourself some grace and do what you can, when you can.
Write in a Journal
When you are struggling with difficult emotions, it can sometimes be helpful to write about them. Some research suggests that journaling can a useful mental health tool.
Often described as expressive writing or writing therapy, this approach has been shown in various studies to help decrease heart rate, relieve anxiety symptoms, and reduce depressive symptoms.
Spending some time writing in a journal can be a great opportunity to reflect on what you are feeling and explore some of the reasons you might be feeling that way.
Find What Works for You
If these ideas aren’t working for you, start looking for something that is right for your situation and what you are feeling. Some strategies that might help inspire you on those days where you don’t feel like doing anything include:
- Listing steps needed to achieve a goal
- Listening to music that inspires you
- Focusing on positive thoughts
- Reading a book or listening to an audiobook
- Cooking or ordering your favorite meal
- Practicing deep breathing
- Meditating
Dr. Dang also recommends trying interactive tools and apps, spending time with a pet, listening to a podcast, or going outside for a walk to get some stimulation. Self-care, such as getting enough sleep and exercise, are also essential, he says.
If you’ve tried these and other things and still feel listless, it might be time to look at your symptoms and decide if the problem might be something more serious.
Assess Your Symptoms
If your mood persists and is accompanied by other symptoms, it may be a sign of depression. Some other symptoms to watch for include:
If low motivation persists and causes significant problems in daily functioning, talk to someone you can trust or a health care professional.
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TOBIAS DANG, MD, PSYCHIATRIST AT KAISER PERMANENTE IN SEATTLE, WASHINGTON
Your doctor or therapist may recommend therapy, medication, lifestyle changes, or a combination of these approaches.
