No Motivation? When It’s time to Be Concerned
By: Jennifer Boyer
We all lose steam now and then.
But when does having no motivation go from a mental time-out, to a serious issue that needs your attention?
What is low motivation?
Motivation is when you feel driven to do things. In a very basic way, we are motivated to get out of bed. But we are also motivated to go to work, to see our friends, and to have goals.
Low motivation means we feel uninterested in doing things. We start to cancel social events, perhaps call in sick to work when we aren’t, don’t make that gym class.
No motivation happens when we just don’t want to do anything. We avoid our friends, stop going to the gym at all, go to work only if we have to, and possibly start to self-sabotage. We mess up the work presentation, end relationships, miss important meetings.
When having no motivation is normal
Lounging around the house in a tracksuit is actually normal behaviour post a big life change like a redundancy, breakup, or bereavement. It’s as if our mind needs a timeout to recuperate.
It’s also normal during teenage years. The teenage brain and body are in flux during adolescence, and it and it can mean teenagers can feel spaced out, moody, and uninterested in such things as thinking about their future or cleaning their rooms.
Low motivation often happens when we agree to do something we don’t like, or don’t say no when we want to.
If you took on a project at work you hate, or you agreed to plan a friend’s wedding but really didn’t want to, low motivation is your mind’s way of protesting. Your energy often returns when you get honest and ask for help, or quit the project.
By: Kevin Hutchinson
And finally, having no motivation can also be a symptom of a physical health condition. This includes chronic fatigue syndrome, hyperthyroidism, epilepsy, and brain tumours.
When low motivation is a GOOD thing
Low motivation can be a wakeup call. If you listen to what it’s trying to tell you, it can mean you make decisions that leave you in a better place.
For example, if you suddenly find you have lost all motivation at work, it could be a sign that you need to take a good look at whether you are living from your own values, what your career goals really are, and how you can reach them.
Going for a few sessions with a coach or counsellor might mean your life turns around in a way you could never have imagined before.
When low motivation is a mental health concern
So when does low motivation go from a normal stage you are going through, to a mental health issue? When it has gone on for too long, and when it is jeopardising your day-to-day living.
Look for things like the following:
- it’s gone on for six weeks or more
- it is worsening or unchanged
- you are losing interest in talking to friends and family
- your low motivation is accompanied by increasingly negative thinking
- you are having suicidal thoughts
- you aren’t sure anymore why you lack motivation (or there was no trigger).
Mental health issues and disorders connected to low motivation
If you are trying every tip you can find on the internet about getting motivated but it’s just not working, it could be you have an underlying mental health issue or mental disorder that needs attention.
By: Amy
Depression is the most common mental health issue that has low motivation as a symptom. The onset of low motivation is for many long-term depression sufferers a sign they are falling into another cycle.
[Read our comprehensive Guide to Depression for more on its symptoms.]
Other mental health issues that involve low motivation include:
What do I do if it’s a loved one with low motivation?
If your loved one is diagnosed with any of the mental health issues above, trying to push them to do things might be counterproductive.
Work to accept them as they are, and do not call them lazy. They are not. They are currently unwell, and need your patience.
Some encouragement is of course fine, but if they say no, do not make them feel guilty or flawed. They are likely doing the best they can, and what seems to you like just a bit of cajoling might feel to him or her, in their sensitive state, like a lot of pressure. Focus on small steps, keep your eye on the future, and try to remain as positive as possible.
If your loved one does not have the support they need, approach any suggestion they seek it with care (read our article on “Telling a Loved One They Need Counselling” for good advice here).
And if it’s me who has no motivation?
If your low motivation has an obvious trigger like a life change or career issue, self help can be a good start. If your low motivation feels unmanageable, or has been going on for longer than you are comfortable with, consider talking to a coach or counsellor.
If your low motivation has been going on for months or even years, if you struggle in all areas of life because of it, if you don’t understand what causes it but can’t seem to push past it, or if you suspect you have one of the mental health disorders above, it is essential to seek support.
Talk to your GP or book a counsellor or psychotherapist privately.
Harley Therapy is here to help if you have no motivation lately. We connect you to registered, experienced counsellors and psychotherapists both in central London, across the UK, and now globally via Skype.
Have a question about having no motivation? Or want to share your thoughts on motivation with other readers? Use our public comment box below.
I have 17 interest and 10 things I need to do but I don’t seem to have to energy to do them?
Hi Richard, the article addresses several reasons for why this might be, such as depression or just choosing things that aren’t aligned with your actual personal values but are instead things you think you ‘should’ do.
Dad passed away last September I’m tired no motivation interest is little to none in everything no interest in appearance stress very easily sleep most of day just live for bed what’s wrong with me
Rosemary, have you read about the process of grief and bereavement? It’s actually normal to go through months of highs and lows when we lose someone we love. You might find our articles useful – http://bit.ly/bereavementgrief and http://bit.ly/griefmyths. Seeing as it’s being going on since September, it does also sound like your grief as turned into a bout of depression – again, not uncommon. Have you considered some grief counselling? It can be such a huge relief to talk to someone who ‘gets it’ but also isn’t invested in the situation. You can say anything without fear of upsetting someone!
Ever since I moved again I’ve lost most to all motivation. I can’t get up for school (or when I do I rarely go). My grades are suffering tremendously. I can’t fall asleep at night. My anxiety is through the roof to where I feel I might throw up. I just want to get better.
Hi Skyla, we are imagining you are a teenager. Look, it’s tough being a teenager. Especially when the brain is still growing and the sleep patterns of a teenage brain have been shown by research to not at all match a schedule of getting up at 7am! So many teens find it hard to get up in the morning as it goes against their growing/changing brain’s natural sleep cycle. So that’s one thing. But it also sounds like the move has been really tough on you. If you feel sick to your stomach then you have serious anxiety and it needs addressing. Do you have anyone to talk to about this? If not, would you feel comfortable talking to your school’s counsellor? Or would you be able to ask your parents to help you see a counsellor? We have an article on how to approach that here http://bit.ly/talktoparents
For years throughout school and even now when it comes to initiating a task for anything around being productive, I just cant bring myself to start it. Even thinking about my future, thinking about going to college or a future goal/career, i just have no movivation to even think about it, let alone do research, and I still have no idea why. Its gotten to the point that i think something is wrong with me. I can stay in bed all day wasting the day away watching youtube. And if im asked to do something, i have to be told multiple times and still then ordered to do it qfter time has passed. (This isn’t ADHD/ADD as i was disproved of having it)
Hi Eden, we can’t diagnose you over the internet and certainly not over a comment box. Diagnosis requires working one on one with a practitioner who can get to know you, and we’d advise you seek some counselling sessions to get to the bottom of this. It could, for example, be depression. And also do get a full medical checkup as there are physical things that can cause low motivation and low energy, from something complex like hormonal imbalances to more obvious things like a bad diet full of junk food – research is increasingly connecting gut and mental health, so you might want to start with self-care, ie, a healthy diet and exercise.
In the last 4 yrs ive had 3 separations/divorce a hysterectomy and 4 bereavements all while also trying to support a family member with alcohol problems and have elderly parents. Im struggling with being thrown into benefit system due to divorce and now can hardly drag myself out of bed.
Trish, it sounds very much like depression. Hardly surprising given all that you’ve been dealing with. Could you talk to your GP and get on a waiting list for some free therapy? They might quite quickly get you some self-guided online therapy even, depending where you live.
I’m only 15 but on and off for years I’ve been unable to get motivated to do things I want and need to do.
For example, I love writing. I have frequent ideas I would love to actually write out but I just can’t get myself to write. I want to do it, I have an idea, I don’t have writer’s block, but I still just can’t do it.
Another, arguably more concerning example, is I can’t do chores. It’s not that I loathe doing them or anything, I actually want to so I can help out my mom, but again, I just can’t get myself to do it.
The longest period of time I can remember in the past two years that I’ve had motivation for was about two weeks. During those two years, I’ve had periods of going without motivation for over double that and sometimes even months at a time.
It’s seriously affecting my life and isn’t getting any better. In fact, it’s kind of getting worse. I’ve talked to counsellors about it before but all the advice they can give is something akin to “just do it.” It’s of absolutely no use to me since when I try to push myself to do something during a period of no motivation I start to feel like a physical force is holding me back. It’s almost as if gravity increases tenfold and any attempt I make to do what I want to do only makes it harder to get up to do said thing.
Sorry this is so long, but I’ve been desperate for help for awhile and I just typed out what I felt.
Hi Cam, what sort of counsellors where those?? A properly trained counsellor or one with any training at all would NEVER say ‘just do it’. In fact a counsellor doesn’t give ‘advice’ at all. They simply listen and ask good questions. So perhaps that was just a career guidance person or church person? You are 15. There is some normalcy to feeling lethargic and not wanting to do something as a teen. Your brain is still actually growing and you are under the influence of a lot of chemicals and hormones. So if this has been an issue since you hit puberty, might be partially related. It’s also been found that the teenager brain is not suited to getting up at 8am, hence a lot of teens are tired all the time. If school was changed to 11 to 6, it would probably match the circadian rhythms of a teenage brain much better! Otherwise, if you have any family struggles, past traumas, or any additional signs like negative thoughts and low self-esteem, you might have mild depression, which would be worth talking to a REAL counsellor or psychotherapist about.
I’m 21 I dropped out of high school and don’t yet have a GED. I have no motivation to even get a job… am I depressed or is it something else?
Hi Catie, we can’t say over the internet and not knowing you for starters, but definitely not with that little info. It could be many things. We’d advise you get a full medical checkup to rule out a physical cause, and then book a session with a counsellor to talk about it.
in 2009 my wife had a major stroke that really messed up her mind i lost home and everything left kids in texas and moved to tenn to get help with her she’s only 60 now she’s in a nursing home having trouble with job and don’t have motivation to do my job go to gym or anything and miss my kids don’t know if i have depression or if its something else i also think i have social anxiety i have always had trouble talking to people any help or ideals
George that is a LOT of overwhelming change for everyone. Not only did you lose your wife in some ways, as she’s now unable to take care of herself and as you say her mind is messed up, you lost your home, time with your kids… it’s hardly surprising you are struggling. It could be depression, depression and anxiety, you might even have a case of PTSD…. we would highly suggest you speak to someone. Take this seriously. Find a counsellor or therapist you feel comfortable around. It’s okay if you are nervous, they will expect that. Give it three of four sessions and see if you think you might grow to trust them. If you are on a low budget, we have an article to give you ideas on how to find support http://bit.ly/lowcosttherapy and also try googling your post code and ‘low cost counselling’ as well as ‘support groups’, there might be a free men’s support group in your area. Don’t be afraid to call a free help line if you are feeling very low. We are in the UK but we hear there are many in America, the Good Samaritans are definitely in your country too they are a great resource. In summary, do take how you feel seriously, you need support and you deserve it, we wish you courage!
I’m not motivated to do anything, I have no interests other than eating junk and I’m not good at anything since the past 1 or 2 years. I also have a very low self-esteem and no confidence and I hate myself for being this way. Also, I’m 16 years old. Am I depressed?
Hi Aishwarya we can’t diagnose someone over a comment box! Being a teen is difficult. Hormones are all over the place, your brain is still growing, you are trying to figure out who you are. Many teens lack motivation as they are simply tired all the time, because in fact the teenage brain can be on a cycle that doesn’t match school hours (teenage brains would be better waking up at 10 or 11, not 7!). So on one hand, a lot of teens are very self critical and lack motivation. It can help to just realise that teenage years are hard, and try to be a bit more compassionate to yourself. You are doing the best you can. On the other hand, if you are worried, why not talk to someone? Have a chat with someone you trust, talk to a school counsellor, or call a hotline. If you are actually depressed they can get a better idea of it and even steer you in the direction of support. If you are in the UK you can find free hotlines in this article http://bit.ly/mentalhelplines
5 years ago my father died, 7 months later I suffered a disabling illness, where I went from able bodied to regularly very poorly, weak and a lot of time off sick, this led to me losing my job and my car, over the next year I developed an autoimmune condition and was bed bound and unable to mobilise relying on my wife to care for me. I had a mental breakdown and attempted suicide. She ended up abandoning me after ambulances were called by my mother who I had texted goodbye to (I was on a high dosage of prednisolone and it caused a psychosis I was to discover later which is why I tried to end it) and had to have social care look after me because she was neglecting me. The house hadn’t been cleaned for months, I had to urinate in bottles as I couldn’t get to the toilet due to the mess, but didn’t have energy or strength to tidy it. I do of course bear some of the responsibility. A few months later I had some recovery after a lot of treatment and I was able to mobilise a small amount, get downstairs, get to a car, sit in the garden etc. As time went in my strength grew and I started dating. I did also have an issue with cocaine, I spent any money I had using it as an emotional crutch. I eventually met my new partner and we decided to move in together, as my landlord was selling the house I lived in, so we had to move a 3 bedroom house and a 1 bedroom flat into a 2 bedroom bungalow. Things were ok for a year, I started my own business and worked hard at it. However, 8 months later I got into severe financial difficulty, my wife, who I am currently divorcing, maxed out the credit cards that were in my name. This resulted in me having to file for bankruptcy. My business was a small law practise and, as a bankruptee, meant I could no longer trade, so last October I closed my business. On January 1st my mother was diagnosed with terminal cancer, in February my grandfather died, and in May so did mum. As the only child I have been left to deal with the estate, they rented, and had very little money.
I haven’t had much motivation since dad died, and it feels like it is just downhill. My current partner is amazing and stands by me but she is frustrated by my lack of drive. I have no ambition anymore. I am clinically depressed but trying to get mental health services is either an extremely long waiting list or too expensive. I feel trapped in a never ending cycle of bad luck and lack of motivation to get out, because when I start, something else comes along to push me back down again. I don’t know what is wrong with me, or if I can be fixed.
I should also mention I was abducted and raped at 6 years old. I am in my late 30’s now.
Hi Brian, we are sorry to hear you’ve gone through all this. Feeling unmotivated would be completely normal in this case. You might have long term complex PTSD, for example, or at the very least as you say depression. Nobody who has depression is motivated. So stop beating yourself up. There is nothing ‘wrong’ with you. You’ve gone through a lot and you are doing the best you can.
Hi, I’m 72 and have severe arthritis. I struggle with housework and my home is really cluttered but I can’t seem to get up any motivation to get it sorted. I also don’t cook any more. I can’t stand up for long and use 2 sticks to walk around the house. I can’t even take my dog for a walk now. I don’t think I’m depressed as I am not unhappy. I do put visitors off as I can’t make tea etc. I can still drive but only go out for appointments.
Hi Sylvia, in this case we wonder if it’s more a case of being hard on yourself over not having motivation. If you have severe arthritis and use sticks it’s a lot to expect of yourself to get all the housework done alone and take your dog for a walk as well as entertain guests! It sounds like you need some support and help around the house and to congratulate yourself for all the things you can do, such as still driving and doing your best to keep a household running.
Ive wasted the majority of my life stuck in depression, oh well.
It’s a choice you are making. There is tons of help available for depression these days, even on a low budget.But the first step is to actually want to change, and to be willing to give up as identifying as unhappy and depressed and to form a new identity. The next step is to find support.
I have just started my 2nd year at university and have not got any motivation to do anything. I also have epilepsy. I have been struggling to go to sleep for a while but once I’m in bed I have no trouble getting to sleep. Lately I haven’t been interested in food and am staying in bed for a long time before getting up. I don’t know how to start feeling better and even though I want to do many things.
Jenny, we can’t diagnose someone based on an internet comment, but it could be that you are depressed. Read our article on different kinds of depression here https://www.harleytherapy.co.uk/counselling/types-of-depression.htm. Or take our ‘stressed, depressed, or both?” free quiz here https://www.harleytherapy.co.uk/counselling/quiz-stressed-or-depressed. Regardless of whether it is or isn’t depression, your moods are evidently affecting your daily life and coping. So it really is time to seek some support. Have you checked to see if your school offers free or low cost counselling? You’ll find it in UK and USA universities. Don’t be afraid to give it a go, that is why the service is there. and a counsellor is non judgemental, they’ll create a safe space to explore what is stressing you at this time.
I have been dependent on opioids and benzodiazepines for 18 years following 2 unsuccessful neck surgeries. I discontinued these meds 15 months ago and went through what I supposed is ( Post Acute Withdraw Syndrome) ever since. I’m not sure if this is something that will go away over time due to a chemical imbalance in my brain or this is how I’ll feel the rest of my life. I have no interest in anything at all . When I get up in the morning I go straight to my recliner and that’s where I’m at the rest of the day. After 15 months I’m starting to lose hope that I’ll ever feel normal again.
Brett that sounds really tough. Two neck surgeries must have been fairly scary. If it did in any way traumatise you, the drugs might have blocked your processing of that. The fact that they were unsuccessful would have also been traumatic. It is possible that now you are not on the drugs all the unprocessed feelings and responses around the experience are sitting there waiting to be processed. And when there is a backlog of emotions/responses we can feel so overwhelmed our brain uses the defense mechanism of blanking out. Unfortunately it also blanks out everything. We are left zombie like. So what we’d suggest is you consider talking to someone about this. Explore a bit. Easy? No. Possibly scary as well? Yes. But sometimes the only way is through. You might even want to find a therapist who uses clinical hypnotherapy, if that is of interest. Best, HT p.s. you might find our article on depression and injuries interesting https://www.harleytherapy.co.uk/counselling/injury-and-depression.htm
Thank you so much for your response. It really means a lot to validate some of my feelings. I think you are 100% right about feeling like a zombie as well as seeking some therapy.
Brett, you’ve been through a lot. So we’d see it as getting some support, someone on side who is non judgemental and supportive and who creates a space you can vent in without having to worry about consequences.
I’m one of the happiest, most positive people out there. Always a list maker, and until I was around 55, I could knock out 50 things on my daily list and wouldn’t go to bed until I had finished the list. For about 8-9 years now, however, I am motivated to do almost nothing unless it is required by my profession, or related to my pets. My formerly immaculate house is a mess most of the time, and I procrastinate or ignore about any other needed tasks. Yes, I’ve lost both parents, a brother, and several other dear ones, but I am so not a griever and I am at peace with their passing. I have self confidence, am social, sleep well, and find humor in everything. I’ve always been a super achiever, but these past several years, I just don’t care much about accomplishing anything and I want that drive back! I have a great life, get regular physicals (always healthy results). I’ve had several injuries over the past decade which have curtailed working out like I used to, but other than that, not much has changed. Any ideas why I’ve become so lazy and unmotivated and how to turn it around???
Hi Lynne, you sound like a high achiever. Is it actually ok to you to be sad? Or a mess? As we have an inkling it isn’t. There is a sense here, even in this being just a comment, of holding yourself to a high standard and judging yourself if you don’t meet it. Note that you call yourself lazy, that’s a harsh judgement. Also, in our humble experience, being ‘so not a griever’ never works so well. Grief isn’t really a choice. Although we can choose to completely suppress it. The little problem there is that it is like holding a beach ball under water. It takes a heck of a lot of energy to keep all that sadness in check. And what happens when all our mental and psychological energy is being used to repress things? Our mind and energy is taken, and the rest of our life starts to slowly unravel. The more we valiantly try to protest we are ok, the more things fall apart. So we’d say it could be a backlog of built up repressed emotions, could be a type of burnout. But whatever the case, we’d say that self judgement stops us from being honest with ourselves. What if is was okay to not be perfect? And what if it was brave to be a mess? In summary we don’t think this is something to overlook. We think it’s something to dive into, preferably with some proper support. We aren’t here to push therapy on anyone, but over achievers can really benefit because the therapy room becomes the safe space to be less than together when they aren’t comfortable with doing so in front of others, even those they trust.
Very good points. Thank you!
Glad you found it useful!
I always feel unmotivsted with school and cleaning but its weird because i perfectly fine doing stuff like odd jobs for people but i want to but i cant my dad says it because im lazzy its been like thisfor years now and its getting worse how do i explain it to my dad that im not lazy
Hi there, is it possible this is the wrong question? That maybe what you need to explain to your dad is that it makes you feel underestimated and pretty bad that he would call you such a thing? Which is a pretty terrible and unsupportive thing to call a kid. And that it’s a shame he can’t recognise what you do do? You sound like someone who doesn’t like being told what to do but enjoys doing things when it’s your own choice. Pretty normal with teens… which is a time of life when you are determining your own identity and personal boundaries. Sometimes it can help to pay less attention to the fact that it’s something you are being forced to do and instead focus on the way it benefits you. For example, how can school and doing well in it benefit you? What can you get out of it? Make it more about you and less about them. Good luck!
hi
for the past couple of months I have had little to no motivation to do much of anything. It isn’t like I don’t want to do these things, like college work or going out, but no matter what I tell myself I usually end up not doing anything. I come up with all manner of excuses to not do things or to explain why I haven’t done it. I procrastinate so much that even when I have time it feels like I don’t. I’m so far behind on my work now and it just keeps piling up but I just can’t be bothered to tackle it. I can barely sleep anymore usually up till two or three in the morning even though I’m tired as hell. Even when I do get a good nights sleep I still struggle to get out of bed in the mornings. My friends mean so much to me and I love that they’re trying to help me with this but more often then not now I just don’t want to be around them. It’s just a bit exhausting being around them sometimes but I don’t want to hurt them by shunning them. I don’t really get what’s going on and I hate what feeling like this is doing to me. Its ruining my chances of getting the grades I want and of getting into a good uni. I don’t know what ill do if I fail at this point because I have no backup plans. I have no idea how to get myself back on track
Hi Elisha, sounds like depression. Is there a counsellor at your school you can talk to? Most colleges and universities provide free to low cost counselling to their students. We’d advice you gather up your courage and go talk to someone about this.
I am 20 years old and epileptic. I used to be the most motivated and eager kid you find. I used to be punctual, hardworking, extremely driven and motivated. I’m not these things anymore. I do have a desire to excel at everything, but there’s no motivation to take action. My grades went from straight As to failing high school math twice and wasting two years before crawling into a really crappy university. Even now, when I know I have that fresh start and I need to develop new skills and learn, I can’t be bothered. I just want to sleep all day. I’m never sleepless. I could sleep whenever I’d like. This is really affecting my life. It’s really hard to get myself out of bed to take a shower too. I don’t know if I’m going through some lazy years or if I’m actually demotivated. I hate it like this. Someone please help me understand what’s going on.
Hi Amnah, sounds hard. We obviously can’t diagnose someone we don’t know based on a comment. So we can’t tell you what’s going on, but we can tell you it sounds like you need to go see a doctor and then a counsellor. A doctor could rule out any physical issue or side effects from a medication that is causing possible low grade depression. If there was not a physical issue, a therapist could help you get to the bottom of your lack of motivation and depression. In either case, not something to ignore. Best of luck.
I have been dealing with depression for a long time. My best friend died last year and someone I’m close to her 12 year old died of cancer a couple weeks ago. I haven’t been taking any of my meds (including my synthroid – I don’t have a thyroid) I’m not having suicidal thoughts, but like I wouldn’t care if I died. I don’t k ow if that’s something to go to the hospital for or not.
Victoria, it sounds like you really need support here, that’s a lot of loss, and it’s more normal than you think to consider dying yourself after those you really care about have….and you are engaging in self harm (not taking meds you need to survive is a form of self harm). If you really feel you are going to commit suicide, definitely do call emergency services. Otherwise, if you aren’t wanting to call a therapist, would you Have consider calling a help line? They are free, and the people on the other end are trained volunteers that are happy to talk with you. If you are in the UK here is a list of great help lines http://bit.ly/mentalhelplines if you are not in the UK google your area and the word help line. We wish you courage