It’s common for everyone to experience a lack of motivation from time to time. Identifying its source can occasionally be difficult as many factors influence its onset, such as stress, fatigue and changes in daily routine. No matter what may trigger these bouts of discouragement, being kind to ourselves as we take steps to re-energize and refocus is essential.
Motivation is important in life because it helps us set and achieve goals, overcome obstacles, and maintain a positive outlook. It can provide the drive needed to pursue success, happiness and personal fulfillment — clearly occupying a rather considerable role in our day-to-day lives. It therefore makes sense that improving our ability to sustain and/or rebuild motivation is a valuable life skill we should nurture.
It’s clear that retaining a balanced and durable sense of enthusiasm and determination is intricately linked to our general mental health and emotional well-being. There may even be times when a lack of energy and motivation significantly impacts our ability to function and/or enjoy life; if this is happening, prioritizing our mental health and seeking support is recommended. Under these circumstances, professional help from a therapist or counselor can assist with identifying any underlying issues and help develop strategies to overcome them.
The Different Types of Motivation
There are two primary types of motivation that we typically experience; intrinsic (internal) and extrinsic (external) — both of which can be set in motion in a variety of ways.
Intrinsic motivation comes from engaging with a behaviour or activity that provides satisfaction, enjoyment, and a sense of challenge or mastery. Characterized by feelings of gratification and purpose, intrinsic motivation reflects our personal interests, values and beliefs. Examples include:
- Experiencing pleasure through pursuing a hobby or passion.
- Individual goal setting to achieve self-improvement.
- Seeking knowledge or learning for its own sake.
- Finding satisfaction in completing a task or project for its inherent value.
- Gaining a sense of accomplishment from overcoming a challenge.
- Enjoying the process of creating or producing something without external rewards.
- Forming and/or spreading a positive attitude within ourselves or others.
Extrinsic motivation refers to a desire to perform a task or elicit a behaviour for rewards, validation, or avoiding pressure. It can be gained from things like money, praise, personal advancement or evading punishment. Examples include:
- External pressure or expectations from others; seeking social acceptance.
- Recognition, praise or incentives based on the outcomes of a task, not the task itself.
- Being in competition with others.
- Promotions or career advancement, including financial rewards.
- Fear of punishment, rejection or consequences.
Reasons Why You May Be Losing Motivation
It probably comes as no surprise to all of us that life is full of ups and downs; there is a perpetual cycle of change and adaptability we need to grasp and make sense of. Although it may not feel like it at the time, some experiences and challenges encourage us to grow and develop as individuals. Adapting to these changes is important because it allows us to learn, become more resilient, and ultimately lead more fulfilling lives.
However, it is completely understandable — and normal — to lose motivation in life. This can happen when we feel overwhelmed, lack a clear sense of purpose, experience failure or setbacks or struggle with mental health issues, for example. Lack of motivation can also be caused by:
- Feeling unappreciated or undervalued.
- Experiencing negative or toxic situations and people.
- Lack of support or resources to accomplish goals.
- Burnout from working too much or too hard; difficulty balancing work and personal life.
- Health issues, fatigue or personal stress.
- Periods of time where there is an absence of challenge or stimulation; feeling stagnant or stuck in some way.
- Fear of failure or making mistakes.
Ways To Overcome Lack of Motivation
Discovering what keeps us stimulated, interested and inspired should not become conflated with the idea that we constantly need to be productive — which we don’t. While keeping busy does fall within intrinsic and extrinsic motivation, reigniting what sparks joy and brings value to our lives is not solely about pushing for productivity — it’s important we remember that distinction.
Depending on personal circumstances and what caused the physical and/or emotional dip in energy; giving ourselves a boost can involve a number of different behaviours or activities. Here are 10 things to try out that may improve your motivation:
- Surround yourself with positive and supportive people; find inspiration from role models or successful individuals.
- Stay accountable by sharing your goals and progress with others.
- Break down your goals, activities or routines into realistic, achievable steps; start small and build momentum gradually.
- Change your environment to stimulate creativity and inspiration; eliminate distractions and establish an area conducive to work or relaxation.
- Reward yourself for progress and accomplishments; celebrate small wins along the way.
- Practice meditation to clear your mind.
- Practice self-care and prioritize your well-being.
- Take breaks and allow yourself to rest to avoid burnout; exercise regularly.
- Identify and overcome any limiting beliefs or negative self-talk; use positive affirmations to boost your confidence and motivation.
- Be patient and persistent, and remember that success is a journey, not a destination
In Summary
Healthy motivation is an essential driving force behind our actions; without it we may struggle to take the necessary steps to accomplish things that bring us joy and provide meaning to our day. Taking care of our well-being is directly connected to nourishing what supports our desire to achieve goals or seek out contentment. Whatever our aspirations may be rooted in, working towards them or overcoming obstacles requires an understanding of how motivation works for us as individuals.
Once we have figured out what underpins our motivation, we can begin to recognize and better accept there will be times when it fluctuates. Various factors such as stress, burnout or external circumstances beyond our control can all negatively impact our energy; taking care of what motivates us requires ongoing attention and effort. Being present and fully engaged in the current moment; paying attention to our thoughts, feelings, and physical sensations can help improve how we identify when to give ourselves a much needed (and deserved) boost.
How do you keep yourself motivated? What encourages you to find joy or achieve your goals?
Further Info:
10 Minute Mindfulness Meditation | Be Present – Calm
NAMI Helpline – a free, nationwide U.S. resource that offers experienced peer-support guidance and advice
CheckPoint – global (by country) resources for mental health support
Safe In Our World – a list of global (by country) LGBTQ+ mental health resources and support
transatlantic | notes 
Good tips! Loosing motivation is a bad thing. That’s it is important to surround ourselves with positive and supportive people.
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I agree; the people around us are pretty much key to maintaining our motivation!
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Good advice regarding motivation. It can be hard to keep going so you have to find ways to strengthen focus and keep going.
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It’s amazing how motivation can change (sometimes from one day tot he next); I think finding what keeps us looking forward to life is so helpful (and healthy). Thanks for reading!
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We’ve definitely experienced burnout before. Focusing on self-care and taking time to relax is so important for our motivation. Thanks for sharing!
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Burnout can feel pretty awful so I’m glad to hear that self-care helps you through this when it happens!
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I know that being around toxic people can make people feel unmotivated. No one wants to go to work or be around people that behave that way.
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This is 100% true; toxicity from others is so draining and definitely does not help motivation in any level!
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Motivation and procrastination go hand in hand for me…one drives the other, the other parks the car and takes a nap!
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This is a perfect explainer of what I am like sometimes, haha!
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People around us can help to give us that push we need to get back to work. Wonderful tips and ways!
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We can definitely lean on people and use their support when we need it. It’s good to have those kinds of people in our life if/when we can!
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I agree on all points with you, Molly. Sometimes circumstances push us to move forward. We need to constantly motivate ourselves using the methods you have mentioned to grow in life.
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I think when motivation takes a dip, it’s important to look out for ourselves; that may include rest or finding ways to give ourselves a boost. It’s good to have a few things we can try to help ourselves along — thanks so much for reading!
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This post is very helpful. I will be referencing back here often. Thank you for sharing.
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I’m happy that this was useful — thanks for reading.
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These are really great tips! I have to say for me it’s winter darkness and rainy weather. This year it just doesn’t let up! I’m hoping it gets better soon but these days I really have to push myself out of bed. yoga helps, going to the gym help, cooking nice meals helps too :). Thank you for sharing this!
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I can imagine that the change in seasons or particularly rainy/dark days can have an impact on motivation; I know people with Seasonal Affective Disorder and it can be very disruptive. Doing yoga sounds great and is a useful tip to share — thanks!
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Thank you for sharing this. The timing is perfect. I feel like my lack of motivation has been too much lately. I am going to practice some of your suggestions.
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Losing motivation can certainly hit really hard; I hope some of these suggestions help you out (you got this)!
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I love these tips! Especially sharing your goals with others to hold yourself accountable is such a good way to keep on track. It can also add unnecessary pressure though, so I think it depends on what it is exactly.
Lots of love,
Krissi of the marquise diamond
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Telling the right people who understand how goals need to be flexible s key (things change and stuff happens); but you’re right, doing this can add pressure. If this happens this is a sign to reassess what the goal is and if it’s been broken down into smaller, more achievable steps (which can alleviate some of that pressure) and to refocus. Thank you so much for this comment!
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Amazing post! Good tips! 💗
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Thank you!
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Excellent advice! It’s never a good sign when your motivation wanes. That’s why it’s so crucial to surround ourselves with upbeat and encouraging people who have our backs.
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It can be a sign of something deeper going on that needs to be addressed so it’s always a good idea to listen to what our minds/bodies and make sure we care for ourselves — which can definitely be done with good people in our lives. Thanks so much for commenting!
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Really good post because I think this is something most people will have felt at some point, if not on a regular basis! I’ve found motivation to be an issue since I developed health problems, and I totally agree with the power of rewards, things to look forward to, regular breaks, celebrating the smallest of wins and achievements. I feel a little more inspired & motivated just reading this so sometimes it just takes someone else giving you the jump start you need!
Caz xx
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You are so right about how health issues can really impact motivation; it’s important that when this happens we take care of ourselves. I am so glad to hear this was useful and provided some ideas to try out!
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These are such great tips for getting over a lack of motivation! Thanks so much for sharing them!
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Thank you so much for stopping by!
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I’d never stopped to consider there are two types of motivation. This was a really useful post, lots of takeaways. You’re absolutely right, identifying what underpins our motivation is the first step to understanding why it may dip from time to time, and what we can do to manage that better.
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I had no idea there were two types until fairly recently, and that they can sometimes work against each other. Understanding why we may be struggling with lack of motivation is a great way to pinpoint what we can do to support ourselves through it.
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Oh, this was a nice post to read. I’m currently stuck between being stagnant and a but on the burnout too, as I push to find motivation that sometimes I can’t find. I try, now, not to look too much at the past day in case something didn’t go as planned, but to focus more on the present and actually focus on the current day. I know that maybe I won’t artchive everything, but something and I’ll archive.
I created a little routine, that seems strict, but also allow me to be efficient at my best while also inserting little breaks and nice activity for myself
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I understand that feeling of being stuck between stagnation and burnout; it’s not a nice feeling at all and can be so draining. I hope you find some activities to try out that take care of yourself; taking breaks is a great start!
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Very helpful post Molly! I find that changing your environment helps a lot. This is a great reminder for me to start doing that again. Thank you for sharing.
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I find this too; it can really make a huge difference!
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Great post and really good advice. I think it’s important to remember that we all lose motivation sometimes and it IS normal. Beating ourselves up about it isn’t going to make it any better either, so sometimes you’ve just got to roll with it!
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100% — lack of motivation is just one of those things that comes along throughout our life and it’s okay to experience it!
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Great tips! Sometime I feel myself losing motivation and these tips will come in handy. Have a great rest of your weekend!
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I happens to us all and I hope this provides a few ideas to help anyone work through a bout of waning motivation!
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This is fantastic advice! Sometimes I find it really hard to stay motivated so enjoy finding new ways that will help keep me going and get through. Sharing my goals is definitely one way I find helps me stay accountable because it’s out there for the world to see, so that seems to help me keep up with it all.
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I find it hard too and regularly experience bouts of waning motivation; these things definitely help me so I hope it proves useful to anyone going through the same. I love that you share your goals; this can be a great help!
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Loved these tips! Mental health is so important to stay motivated. Thanks for sharing this (-:
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Agreed; they are both interconnected and rely on each other to keep going. Thanks for reading!
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Wonderful tips! I hate going through stages of not feeling motivation to do anything, while it is completely healthy to take breaks from time to time (should remind myself more). I love the part about celebrating small wins and self care – absolutely enjoy painting my nails and applying face masks when I’m too lazy to move, haha. Thanks for sharing!
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Celebrating small wins does wonders for me; it helps me realize that while I may not be where I want to be, I am making good progress overall. It’s a nice confidence booster!
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These are all amazing tips! It’s really hard sometimes and having someone positive beside you reminding you that is normal it’s really important! Meditation and yoga really helped me!
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I think so many of us feel like we shouldn’t experience this but we all do and it’s perfectly okay to go through it. I am starting to do a bit more meditation myself as it really does help!
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Love this. I suffer from lack of motivation sometimes, so these are truly helpful. Bookmarking this for future reference.
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I do too so I hoped that this would prove useful to anyone else going through it. Thanks for reading!
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