why am i so unmotivated to do my homework

Missing Your Motivation? Here's Why

Motivation is hard to find when other needs are unmet.

Posted August 4, 2021 | Reviewed by Hara Estroff Marano

• What Is Motivation?
• Find a therapist near me
• Maslow's theory of motivation suggests why we may sometimes feel unmotivated.
• A lack of motivation is often a result of other physical or emotional needs being ignored.
• Focusing on meeting other needs may help bring back motivation to achieve your goals.

Do you ever find yourself staring at your to-do list, intimidated by its size but too overwhelmed to begin checking off boxes? Yeah, of course you do.

Motivation in our daily lives can be extremely hard to come by. There are some days where you feel like a superhero as you plow through your tasks like some unstoppable machine, and then there are days where you feel like that unstoppable machine just ran you over. Those days, motivating yourself to get things done feels impossible.

Everyone wishes on those days that motivation could come down deus-ex-machina-style and spontaneously inspire us to tackle the day. However, on the days when motivation is missing, it may be less important to focus the absence of motivation and more important to look at what other needs are not being met.

Maslow’s Hierarchy of Needs

Twentieth-century psychologist Abraham Maslow proposed the theory that human needs are intrinsically prioritized and that some needs must be fulfilled before others can be of concern (Maslow 1943). He proposed that needs are more or less hierarchical in nature, with survival and safety most basic, lying at the bottom of his famous pyramid of needs, and more abstract requirements such as self-fulfillment and psychological needs towards the top.

Maslow also examined how these needs relate to our sense of motivation in life. Maslow’s original hierarchy included five layers of needs–physiological, safety, love and belonging, esteem, and self-actualization–each of which must be fully satisfied before the next layer of needs could be tackled. He concluded that we are motivated by our needs, whether these needs are tangible or psychological, and that motivation to continue ‘upwards’ will be absent when lower needs are not met.

Although Maslow eventually adjusted his theories to be less rigid—he later withdrew his belief that one stage of needs must be fulfilled entirely for those above it to be acknowledged—there are many critiques of his theory and his research methods. Nevertheless, the concept of psychological hierarchies remains an arguably vital piece of modern-day understanding of psychological motivation.

Why Am I So Unmotivated?

Taking a page out of Maslow’s book, it is important to consider what other things you feel when you find yourself lacking motivation. Although motivation sometimes feels fleeting, your motivation is likely drained because some of your other physiological and psychological priorities are unmet. The unsatisfied needs could be related to your environment, your relationships, your emotions, or something different altogether.

Personally, I find my motivation at its lowest point when I am hungry or tired, or when my anxiety and emotional turmoil are at a high; achieving my goals seems irrelevant during these moments. Motivating myself to do the “extra stuff” feels impossible when I’m in this state, so my to-do list goes untouched except for the essential tasks. Everyone’s needs might be prioritized differently, but it is important to consider what needs you might not be acknowledging that inhibit your motivation to proceed.

Although it is unrealistic to expect the world to pause and our to-do list to shrink while we sort out our body's and mind’s requirements, we can still take a moment to take stock of our well-being when motivation runs low. Like missing car keys, sometimes things turn up once you stop looking for them and fixating on their absence. Next time you find yourself looking for your long-lost motivation, consider taking the time to ask yourself what else is missing too.

Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4), 370-96.

Grace Blair is an undergraduate student at the University of Florida. She is a journalism major who studies biological sciences, as well as a runner, musician, and graphic designer.

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8 Reasons You Feel Unmotivated + How to Work Past These Feelings

Last Updated: August 9, 2023 Fact Checked

What causes a lack of motivation?

How to become more motivated, signs you’re feeling unmotivated.

This article was written by Sydney Axelrod and by wikiHow staff writer, Ali Garbacz, B.A. . Sydney Axelrod is a certified life coach and the owner of Sydney Axelrod LLC, a life coaching business focused on professional and personal development. Through one-on-one coaching, digital courses, and group workshops, Sydney works with clients to discover their purpose, navigate life transitions, and set and accomplish goals. Sydney has over 1,000 hours of relevant coaching certifications and holds a BBA in Marketing and Finance from Emory University. There are 9 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 10,282 times.

Feeling unmotivated can be the result of working for too long without proper rest, feeling overwhelmed because you have too much on your plate, or even more serious conditions like depression. If you’ve recently fallen into a slump, don’t worry, it’s completely normal. Everyone experiences ups and downs when it comes to feeling motivated to get things done. Read on to learn about why you might be feeling so unmotivated lately and what you can do to get past those feelings. We’re here to help and support you in whatever way we can. This article is based on an interview with our psychic astrologer, Stina Garbis, owner of Psychic Stina. Check out the full interview here.

Things You Should Know

• A lack of motivation can be caused by feeling overwhelmed, being burned out, or setting unrealistic goals for yourself.
• To stay motivated, set realistic goals that have actionable steps and prioritize working on only 1 or 2 tasks at a time.
• Take care of your physical and mental well-being by eating healthy, getting enough sleep each night, and pursuing your hobbies to feel more motivated each day.

• For example, you might be feeling overwhelmed and unmotivated to get work done because your boss never explicitly explained why you were given this task.
• Or, if you’re in school, you might be feeling overwhelmed because you’re juggling multiple classes, extracurricular activities, and/or a job.

• For example, you might be burned out after working a 40-plus-hour week at your job.
• Or, you might be burned out after studying non-stop for a big test and barely taking any breaks.
• Burnout can also happen if you’re a caregiver who’s constantly tasked with looking after another person, whether it’s a child, parent, or friend.

• For example, you may feel really unmotivated if you’re at a job that you don’t enjoy.
• Or, you might lack motivation to study for a test in a subject that you know won’t be useful in your future career.

• For example, expecting to get a promotion within the first 6 months of a new job might be more on the unrealistic side.
• Or, aiming to get a 100% on a test you haven’t really studied for can leave you feeling disappointed and unmotivated to study for the next one if you don’t do that well.

• For example, you’re likely to be much less motivated to apply for your dream job if you tell yourself you’re not skilled enough or are lacking in a lot of ways.
• Or, if you don’t think you’re any good at playing a sport, you might be less motivated to practice.

• It might be that you’re also distracted by thoughts about other things you need to get done. If you’re juggling 10 different tasks at a time, it can be hard to find the motivation to finish just one.

• You might also be unconsciously neglecting your need for social interaction. If you haven’t seen your friends or family in a while, you may start feeling down and less motivated in your daily life.

• If you think you may be suffering from depression, talk to a licensed therapist or psychologist to get professional help and an official diagnosis.

• Specific: I’m going to write a short story.
• Measurable: I’ll write 500 to 1,000 words each day for the next month.
• Attainable: My workload has lightened and I have a lot of free time after work to sit down and write.
• Relevant: I enjoy writing as a hobby, and I already have a basic outline for my story.
• Time-bound: I’ll start at the beginning of March and have my first draft done by the beginning of April.

• For example, if you’re feeling unmotivated to work on a project at work, remind yourself about why this project is important to the company and what your incentives for doing well are.
• If you’re a creative person (writer, artist, designer, etc.) and fall into a slump, remind yourself why you enjoy your work and what impact you’re hoping to make with your creations.
• For students who aren’t feeling motivated to study, think about why it’s so important that you do well in your classes. Maybe you’re hoping to get into a prestigious school, get your dream job, or eventually provide for your family.

• For example, reward yourself with a small break whenever you finish a section of a project you’re working on for your job.
• Or, eat a small piece of chocolate every time you get a question right while you’re studying.
• It can also be really motivating to share your progress and excitement with others. For example, text your friends to let them know when you learn something new or interesting.

• For example, if you feel most energized in the morning, start your day by working on bigger projects at your job and leave the afternoon for more menial tasks like answering emails.
• If you study or work best at night, make sure that all of your chores and errands are done beforehand so you can concentrate better.

• Prioritize the most important and pressing tasks first. If you save them for the end, there’s a chance you’ll be too drained or burned out by the time you get to them.
• For example, start with tasks whose deadlines are coming up the soonest, then move on to other projects that don’t need to be completed for a while.

• For example, if you received a lower grade than you expected on a test, go over the questions you got wrong and look for any patterns that might indicate where you need to invest more study time.
• If you made a small mistake at work, don’t be too hard on yourself. Ask yourself what you could’ve done differently, or ask for feedback from your superiors or coworkers to help you do better next time.
• If you’re ever feeling overwhelmed, don’t be afraid to ask for help from others. They might be able to give you the knowledge and tools you need to feel confident and motivated to try again and improve.

• Turn off notifications on your phone or computer.
• Leave any distracting devices, like your phone, out of your sight.
• Set time limits on each task to keep yourself focused and manage your time more efficiently.
• Get rid of clutter that will end up distracting you, such as dirty laundry in your room or little trinkets on your desk.

• Noise level. Do you work better in quiet places or places with a bit of noise?
• Lighting. Do you concentrate better with lots of light or when it’s a bit darker?
• Furniture. Are you sitting somewhere comfortable while you work? Do you work better laying down or standing?

• Going for a jog
• Eating a good meal
• Reading a chapter of your favorite book
• Listening to an energizing song
• Spending time picking out a nice outfit to wear

• Get at least 7 hours of sleep each night.
• Eat healthy by including lots of fruits, vegetables, whole grains, and protein in your diet.
• Stay hydrated throughout the day. For adults, drink around 13 cups (3.1 L) of water a day.
• Practice mindfulness to keep yourself calm and manage your stress. For example, meditate, do yoga, or do some breathing exercises.
• Exercise throughout the week to stay in shape and keep your stress levels low.
• Set aside time to pursue your hobbies and interests outside of your work, studies, or other obligations.

• Cut out toxic friends who bring a lot of negativity to your life.
• Take a break from social media . Most people often only highlight the best parts of their life on social media, so you might end up feeling worse about yourself if you’re logged on for too long.
• Avoid worrying about the worst-case scenario. Thinking about everything that can go wrong can just make you more stressed about something that hasn’t even happened yet.

• Use positive affirmations to raise your self-esteem and confidence. Tell yourself things like, “I am capable,” “I am strong,” and “I can do this.”
• Cut yourself some slack when you make mistakes. Nobody’s perfect, and we all need to make mistakes in order to grow and learn.
• Remember that it's normal to have periods where you’re less productive. Working hard every single day without rest can be exhausting.

• What to do: Break your tasks up into smaller, more manageable sections, and just focus on finishing one piece at a time. Before you know it, you’ll be at the finish line.

• What to do: Take care of yourself and make sure your most basic needs are met first. Eat well, get enough sleep, and drink water. You might feel more motivated after taking care of your physical well-being.

• What to do: Take a few minutes to identify your strengths and positive qualities. Sometimes you just need a reminder about all the great things you bring to the table to feel motivated again.

• What to do: Avoid comparing yourself to others . The only person you should compare yourself to is you. For example, compare your past and present self to see just how much you’ve changed and grown.

Overcome Laziness and Procrastination with this Expert Series

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• ↑ https://www.psychologytoday.com/us/blog/in-practice/202103/how-get-things-done-when-you-have-no-motivation
• ↑ https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
• ↑ https://www.princeton.edu/~rbenabou/papers/CONFQJE2.pdf
• ↑ https://www.apa.org/monitor/2021/10/feature-workers-motivation
• ↑ https://www.psychologytoday.com/us/blog/school-thought/202108/missing-your-motivation-heres-why
• ↑ https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007
• ↑ https://learningcenter.unc.edu/tips-and-tools/motivation/
• ↑ https://www.goodtherapy.org/blog/psychpedia/motivation
• ↑ https://psychcentral.com/schizophrenia/what-is-avolition

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10 Reasons Why You Feel So Lazy and Unmotivated 

You are drained – physically and mentally. And sometimes for no reason too.

You wake up to start the day on a productive note, but it slips from your hands. As each hour passes, you still haven’t gotten up from the couch to do something.

You might even have a project planned out, but you have no desire or energy to act on it.

And this feeling doesn’t pass. It just grows bigger as the days go by. 

At this point, you’ve likely asked yourself the questions,

“What’s wrong with me?

“Why can’t I do the things I want to do?

“Why am I in a slump?

“Why do I have zero motivation to do anything?”

Don’t despair.

This blog post will answer the question of why you feel lazy and unmotivated and will give you tips on how to feel reenergized so you can achieve your goals. 

Table of Contents

10 Reasons Why You Feel So Lazy and Unmotivated

1. you have a purpose, but can’t take action .

You already have a goal or purpose in life, and you probably have a plan to fulfill it. 

But when it’s time for you to take action, you freeze. It’s almost as if you’re paralyzed, and you tell yourself, “Tomorrow.” 

But when tomorrow comes, you’re still stuck in place. 

I’m so familiar with this emotion, and this happens because we’re either scared of failure and rejection or doubt ourselves. 

Because our goal means so much to us, it becomes overwhelming, and all these baseless fears hinder our progress.

Here’s what you can do to change this: 

• Understand your mind’s fear response: Your brain never wants you to step out of your comfort zone. Unfortunately, all the good things happen out of it. So, recognize when you’re making excuses and be brave enough to take the plunge. 
• Accept failure and rejection: Both are inevitable and the greatest teachers. Start viewing failure as a mentor for success and rejection as redirection to something better. 
• Trust yourself before you doubt yourself: In how many situations have you doubted yourself but still managed to survive and thrive? Believe that you know what you’re doing, and if you don’t, then you’ll learn. But don’t stand in your own way. 
• Fear regret more: The best way to move forward is to fear something far scarier than failure and rejection — regret. Imagine all the regrets you’ll face if you never work on this goal/purpose.
• Take super small steps: Stop thinking that you need to knock out your goals/tasks in one go. Instead, do something small every day and be consistent. 

2. You Don’t Have a Purpose or Passion

On the flip side, you feel lazy and unmotivated because you don’t have a purpose.

Just the mere act of thinking about what you would like to do is exhausting, and it’s the type of exhaustion that makes your soul tired. 

• Journal: Contrary to popular belief, journaling isn’t just an outlet for emotions or a way to document your life. Journaling also encourages self-reflection. It’ll help you come up with answers about what feeds your soul. 
• Forget about what other people think: Most of the time, we have an idea about our purpose, but our family, friends, and society make us think twice. Never accept a purpose or goal that someone else chose for you. Study if you want to and not because your family said you should. Start a business if you want to and not because your friends are doing it. 
• Try everything that makes you curious: The best way to figure out what you want is first to understand what you don’t want. And the only way you can do that is to try a bunch of things. You never know what will strike a chord with you. 
• Make personal growth your purpose: If you adopt continuous improvement ( Kaizen ) as your life’s purpose, then success will inevitably find you. Commit to becoming a better version of yourself. 

3. You Have an Unhealthy Lifestyle

Sometimes, the only plausible answer as to why you’re feeling lazy and unmotivated is because you have an unhealthy lifestyle. 

If you don’t eat the right foods, do enough exercise, or get an adequate amount of sleep — you will crash and burn. 

• Draw up a meal plan for the week.
• Consume what your body needs, not what it wants. 
• Use an app that reminds you to drink water if you forget.
• Eat more healthy sugars from fruit rather than from candy or cookies.
• Snack on nuts instead of candy. 
• Get 7-9 hours of sleep every night. If you aren’t getting enough sleep, I recommend reading the book Why We Sleep by Matthew Walker. Matthew’s research studies will scare you into creating a healthy sleep schedule.  

4. You Spend Too Much Time On Your Phone

Phones are great distractions because they overstimulate us and provide instant gratification. They can even trick you into thinking that you’re doing something productive. 

But really, they’re just a massive time-suck and can make you feel even more lethargic. 

Moreover, social media makes us play the comparison game. We see our peers doing so much better than us, and we feel worse about our lives. 

• Mute your notifications and place your phone far away: Out of sight, out of mind. When I have my phone near my workstation, it’s an involuntary response to want to check it. However, when I don’t have it close to me, it’s amazing how easy it is to forget about it. 
• Make reading your escape: If you really need an escape, try reading — it’s much healthier, and your creativity and productivity will improve. 
• Delete a few apps: Do you really need more than two social media accounts? Since I quit social media (I only use Whatsapp now), I’ve felt free, more secure in my skin, and clear-headed. 

Related Post: How to Successfully Do a Social Media Detox

5. You’re Doing Work That’s Not Meaningful To You

You’re going to feel lazy and unmotivated if you’re engaged in work that’s not fulfilling to you. 

Two years ago, I had the most mind-numbing job. It was repetitive and unchallenging, and I felt like I didn’t make an impact. 

As a result, I became lazy and unmotivated. I didn’t want to go the extra mile; I hated waking up every day, and honestly, I wanted to die. 

But all that changed when I discovered how writing could positively change my life and others. 

I still have my normal “lazy” days, but I don’t feel empty like I used to before. 

Here’s what you can do: 

• Figure out what “meaningful work” means to you: Everyone has a different definition of what they find fulfilling. Somebody who owns a cleaning company has a different idea of what impact he’d like to make on the world than a writer or coder. What does it mean to you? 
• Learn new things: I studied accounting in college. When I got my degree, I learned almost everything about digital marketing, e-commerce, freelance writing, and blogging. If I had never explored these areas, I probably would’ve stayed stuck in some boring accounting job. 
• Find joy in your current job: It’s difficult, but even supposedly “meaningless” work has pros. For example, it gives you an income, teaches you new things, helps you become a better team player, etc. Be grateful for the work you have and look for something better in the meantime. 

6. You Severely Lack Discipline

Discipline is what separates the dreamers from the successful.

The reason why you’re lazy and unmotivated might not be because you’re fatigued or have no purpose. It could be because you haven’t learned self-discipline — and it really is a skill that can be learned. 

Here’s what you can do to practice self-discipline: 

• Stop relying on motivation to work on your goals: Motivation is fickle — it comes and goes. If you aren’t feeling motivated to do a task, tell yourself that you’ll only do it for 2 minutes. I guarantee that once those 2 minutes are up, you’ll want to continue with it. 
• Forget instant gratification: Instant gratification, like watching a YouTube video instead of doing a work task, is a temporary high. And after that high, an extreme low sets in because you realize you still haven’t completed your task. Therefore, create a habit of “work now, and reward later.” You’ll be more prone to getting the task done, and you can relax without any pressure later.
• Develop systems and keep at them every day: James Clear very famously highlighted the importance of creating systems rather than goals in his book Atomic Habits . Systems or habits are small steps you take every day that will lead you in the direction of your dreams. For example, writing 300 words a day if you want to become a writer. James says that your systems have to be simple to stick with them in the long-term. Over time, when you become accustomed to writing 300 words every day, you can increase that word count to 700, and so forth. 
• Take responsibility for your actions: Your success is in your hands. Even God doesn’t help those who don’t help themselves. Write things down, stick to your plan, and question why something didn’t get done. Your best accountability partner is yourself. 

7. You Lack Inspiration

Inspiration is hope. It can keep you going even on the toughest of days. 

If you’re feeling lazy and unmotivated, it could be because you need to fuel your inspiration tank. 

The easiest ways to get inspired are to listen to a TedTalk, watch a great YouTube video, or read a thoughtful blog post. Sometimes, all you need is a change in perspective to get going again. 

Additionally, make sure you follow the right people on social media, from thought leaders in self-improvement to successful people who positively influence you. 

Who you surround yourself with online and offline matters.

8. You Have Limiting Beliefs

You might be telling yourself you’re lazy and unmotivated because that’s what you believe. This could be due to low self-esteem or something a parent instilled in you. 

For example, if your parents repeatedly told you you’re lazy and up to no good since you were young, you’ll be inclined to believe that even when you’re older. 

Or perhaps you’re the one telling yourself that you aren’t good enough and destined for great things. 

• Stop sabotaging yourself: Get out of your head and prove yourself wrong.
• Stop letting others’ perceptions of you shape who you are: I’ve been called stupid, useless, worthless, and lazy at some point in my life. I used to believe it, but I consciously changed how I viewed myself. Remember that people only know 1% of you — only you know the 99%. 

9. You Might Be Depressed

Laziness and lack of motivation are significant signs of depression. If you’ve been feeling this way for a long time, then you might be depressed and not know it. 

• Heal and be kind to yourself: Take your time to heal and get down to the bones of your grief. Journal, self-reflect, and carve out alone time. 
• Ask for help: Speak to close family and friends about what you’re going through. You can also get professional help. Sometimes, we need others to ask us the questions we’re too scared to ask ourselves. 

10. You Don’t Have a Balanced Lifestyle 

It’s common for laziness and demotivation to set in when you’re burnt out from working too much. 

In fact, burnout is a safety response of the body to force you to get some rest. The only issue is that it can last a long time, and it can make you feel lazy. 

• Do the things you enjoy regularly: In life, there should always be a balance to keep things working in harmony. Stop waiting for a vacation after 6 months of working to take a break. Schedule time for your hobbies every week or even every day. 
• Rest enough: Take mid-day naps if you have to, or just sit outside and stare at the trees. Rest is necessary to sustain productivity in the long run. 

Final Thoughts 

Laziness and lack of motivation are two feelings that can make us feel physically and mentally ill. However, they can be beaten if you figure out the reasons you’re feeling that way.

I hope this post answered your question, “Why am I so lazy and unmotivated?”

Let me know your thoughts on this post. Thanks for reading :). 

Other posts you might like: 

How to Finish What You Start (And Make Yourself Proud) 

22 effortless sunday habits for a less overwhelming week, how to balance your career and passion: 11 helpful tips, how to simplify your morning routine for a happier, healthier you , how to reclaim your time: the top 10 time stealers to avoid, why personal growth is so painful , 13 compelling reasons to quit social media, you may also like, 50 ways to take a break to recharge and refresh for the day ahead, how to stop hitting the snooze button in the morning, 20 habits that drain your energy (yet we still do them).

I started this blog to guide myself through tough times. I hope it will act as a beacon of inspiration for you too. Thanks for being here. 

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30 Tips to Stop Procrastinating and Find Motivation to Do Homework

Updated on June 6, 2023 By Daniel Wong 44 Comments

To stop procrastinating on homework, you need to find motivation to do the homework in the first place.

But first, you have to overcome feeling too overwhelmed to even start.

You know what it feels like when everything hits you at once, right?

You have three tests to study for and a math assignment due tomorrow.

And you’ve got a history report due the day after.

You tell yourself to get down to work. But with so much to do, you feel overwhelmed.

So you procrastinate.

You check your social media feed, watch a few videos, and get yourself a drink. But you know that none of this is bringing you closer to getting the work done.

Does this sound familiar?

Don’t worry – you are not alone. Procrastination is a problem that everyone faces, but there are ways around it.

By following the tips in this article, you’ll be able to overcome procrastination and consistently find the motivation to do the homework .

So read on to discover 30 powerful tips to help you stop procrastinating on your homework.

Enter your email below to download a PDF summary of this article. The PDF contains all the tips found here, plus  3 exclusive bonus tips that you’ll only find in the PDF.

How to stop procrastinating and motivate yourself to do your homework.

Procrastination when it comes to homework isn’t just an issue of laziness or a lack of motivation .

The following tips will help you to first address the root cause of your procrastination and then implement strategies to keep your motivation levels high.

1. Take a quiz to see how much you procrastinate.

The first step to changing your behavior is to become more self-aware.

How often do you procrastinate? What kinds of tasks do you tend to put off? Is procrastination a small or big problem for you?

To answer these questions, I suggest that you take this online quiz designed by Psychology Today .

2. Figure out why you’re procrastinating.

Procrastination is a complex issue that involves multiple factors.

Stop thinking of excuses for not doing your homework , and figure out what’s keeping you from getting started.

Are you procrastinating because:

• You’re not sure you’ll be able to solve all the homework problems?
• You’re subconsciously rebelling against your teachers or parents?
• You’re not interested in the subject or topic?
• You’re physically or mentally tired?
• You’re waiting for the perfect time to start?
• You don’t know where to start?

Once you’ve identified exactly why you’re procrastinating, you can pick out the tips in this article that will get to the root of the problem.

3. Write down what you’re procrastinating on.

Students tend to procrastinate when they’re feeling stressed and overwhelmed.

But you might be surprised to discover that simply by writing down the specific tasks you’re putting off, the situation will feel more manageable.

It’s a quick solution, and it makes a real difference.

Give it a try and you’ll be less likely to procrastinate.

4. Put your homework on your desk.

Here’s an even simpler idea.

Many times, the hardest part of getting your homework done is getting started.

It doesn’t require a lot of willpower to take out your homework and put it on your desk.

But once it’s sitting there in front of you, you’ll be much closer to actually getting down to work.

5. Break down the task into smaller steps.

This one trick will make any task seem more manageable.

For example, if you have a history report to write, you could break it down into the following steps:

• Read the history textbook
• Do online research
• Organize the information
• Create an outline
• Write the introduction
• Write the body paragraphs
• Write the conclusion
• Edit and proofread the report

Focus on just one step at a time. This way, you won’t need to motivate yourself to write the whole report at one go.

This is an important technique to use if you want to study smart and get more done .

6. Create a detailed timeline with specific deadlines.

As a follow-up to Point #5, you can further combat procrastination by creating a timeline with specific deadlines.

Using the same example above, I’ve added deadlines to each of the steps:

• Jan 30 th : Read the history textbook
• Feb 2 nd : Do online research
• Feb 3 rd : Organize the information
• Feb 5 th : Create an outline
• Feb 8 th : Write the introduction
• Feb 12 th : Write the body paragraphs
• Feb 14 th : Write the conclusion
• Feb 16 th : Edit and proofread the report

Assigning specific dates creates a sense of urgency, which makes it more likely that you’ll keep to the deadlines.

7. Spend time with people who are focused and hardworking.

Jim Rohn famously said that you’re the average of the five people you spend the most time with.

If you hang out with people who are motivated and hardworking, you’ll become more like them.

Likewise, if you hang out with people who continually procrastinate, you’ll become more like them too.

Motivation to do homework naturally increases when you surround yourself with the right people.

So choose your friends wisely. Find homework buddies who will influence you positively to become a straight-A student who leads a balanced life.

That doesn’t mean you can’t have any fun! It just means that you and your friends know when it’s time to get down to work and when it’s time to enjoy yourselves.

8. Tell at least two or three people about the tasks you plan to complete.

When you tell others about the tasks you intend to finish, you’ll be more likely to follow through with your plans.

This is called “accountability,” and it kicks in because you want to be seen as someone who keeps your word.

So if you know about this principle, why not use it to your advantage?

You could even ask a friend to be your accountability buddy. At the beginning of each day, you could text each other what you plan to work on that day.

Then at the end of the day, you could check in with each other to see if things went according to plan.

9. Change your environment .

Maybe it’s your environment that’s making you feel sluggish.

When you’re doing your homework, is your super-comfortable bed just two steps away? Or is your distracting computer within easy reach?

If your environment is part of your procrastination problem, then change it.

Sometimes all you need is a simple change of scenery. Bring your work to the dining room table and get it done there. Or head to a nearby café to complete your report.

10. Talk to people who have overcome their procrastination problem.

If you have friends who consistently win the battle with procrastination, learn from their experience.

What was the turning point for them? What tips and strategies do they use? What keeps them motivated?

Find all this out, and then apply the information to your own situation.

11. Decide on a reward to give yourself after you complete your task.

“Planned” rewards are a great way to motivate yourself to do your homework.

The reward doesn’t have to be something huge.

For instance, you might decide that after you finish 10 questions of your math homework, you get to watch your favorite TV show.

Or you might decide that after reading one chapter of your history textbook, you get to spend 10 minutes on Facebook.

By giving yourself a reward, you’ll feel more motivated to get through the task at hand.

12. Decide on a consequence you’ll impose on yourself if you don’t meet the deadline.

It’s important that you decide on what the consequence will be before you start working toward your goal.

As an example, you could tell your younger brother that you’ll give him $1 for every deadline you don’t meet (see Point #6).

Or you could decide that you’ll delete one game from your phone for every late homework submission.

Those consequences would probably be painful enough to help you get down to work, right?

13. Visualize success.

Take 30 seconds and imagine how you’ll feel when you finish your work.

What positive emotions will you experience?

Will you feel a sense of satisfaction from getting all your work done?

Will you relish the extra time on your hands when you get your homework done fast and ahead of time?

This simple exercise of visualizing success may be enough to inspire you to start doing your assignment.

14. Visualize the process it will take to achieve that success.

Even more important than visualizing the outcome is visualizing the process it will take to achieve that outcome.

Research shows that focusing on the process is critical to success. If you’re procrastinating on a task, take a few moments to think about what you’ll need to do to complete it.

Visualize the following:

• What resources you’ll need
• Who you can turn to for help
• How long the task will take
• Where you’ll work on the task
• The joy you’ll experience as you make progress

This kind of visualization is like practice for your mind.

Once you understand what’s necessary to achieve your goal, you’ll find that it’s much easier to get down to work with real focus. This is key to doing well in school .

15. Write down why you want to complete the task.

You’ll be more motivated when you’re clear about why you want to accomplish something.

To motivate yourself to do your homework, think about all the ways in which it’s a meaningful task.

So take a couple of minutes to write down the reasons. Here are some possible ones:

• Learn useful information
• Master the topic
• Enjoy a sense of accomplishment when you’ve completed the task
• Become a more focused student
• Learn to embrace challenges
• Fulfill your responsibility as a student
• Get a good grade on the assignment

16. Write down the negative feelings you’ll have if you don’t complete the task.

If you don’t complete the assignment, you might feel disappointed or discouraged. You might even feel as if you’ve let your parents or your teacher – or even yourself – down.

It isn’t wise to dwell on these negative emotions for too long. But by imagining how you’ll feel if you don’t finish the task, you’ll realize how important it is that you get to work.

17. Do the hardest task first.

Most students will choose to do the easiest task first, rather than the hardest one. But this approach isn’t effective because it leaves the worst for last.

It’s more difficult to find motivation to do homework in less enjoyable subjects.

As Brian Tracy says , “Eat that frog!” By this, he means that you should always get your most difficult task out of the way at the beginning of the day.

If math is your least favorite subject, force yourself to complete your math homework first.

After doing so, you’ll feel a surge of motivation from knowing it’s finished. And you won’t procrastinate on your other homework because it will seem easier in comparison.

(On a separate note, check out these tips on how to get better at math if you’re struggling.)

18. Set a timer when doing your homework.

I recommend that you use a stopwatch for every homework session. (If you prefer, you could also use this online stopwatch or the Tomato Timer .)

Start the timer at the beginning of the session, and work in 30- to 45-minute blocks.

Using a timer creates a sense of urgency, which will help you fight off your urge to procrastinate.

When you know you only have to work for a short session, it will be easier to find motivation to complete your homework.

Tell yourself that you need to work hard until the timer goes off, and then you can take a break. (And then be sure to take that break!)

19. Eliminate distractions.

Here are some suggestions on how you can do this:

• Delete all the games and social media apps on your phone
• Turn off all notifications on your phone
• Mute your group chats
• Archive your inactive chats
• Turn off your phone, or put it on airplane mode
• Put your phone at least 10 feet away from you
• Turn off the Internet access on your computer
• Use an app like Freedom to restrict your Internet usage
• Put any other distractions (like food, magazines and books unrelated to your homework) at the other end of the room
• Unplug the TV
• Use earplugs if your surroundings are noisy

20. At the start of each day, write down the two to three Most Important Tasks (MITs) you want to accomplish.

This will enable you to prioritize your tasks. As Josh Kaufman explains , a Most Important Task (MIT) is a critical task that will help you to get significant results down the road.

Not all tasks are equally important. That’s why it’s vital that you identify your MITs, so that you can complete those as early in the day as possible.

What do you most need to get done today? That’s an MIT.

Get to work on it, then feel the satisfaction that comes from knowing it’s out of the way.

21. Focus on progress instead of perfection.

Perfectionism can destroy your motivation to do homework and keep you from starting important assignments.

Some students procrastinate because they’re waiting for the perfect time to start.

Others do so because they want to get their homework done perfectly. But they know this isn’t really possible – so they put off even getting started.

What’s the solution?

To focus on progress instead of perfection.

There’s never a perfect time for anything. Nor will you ever be able to complete your homework perfectly. But you can do your best, and that’s enough.

So concentrate on learning and improving, and turn this into a habit that you implement whenever you study .

22. Get organized.

Procrastination is common among students who are disorganized.

When you can’t remember which assignment is due when or which tests you have coming up, you’ll naturally feel confused. You’ll experience school- and test-related stress .

This, in turn, will lead to procrastination.

That’s why it’s crucial that you get organized. Here are some tips for doing this:

• Don’t rely on your memory ; write everything down
• Keep a to-do list
• Use a student planner
• Use a calendar and take note of important dates like exams, project due dates, school holidays , birthdays, and family events
• At the end of each day, plan for the following day
• Use one binder or folder for each subject or course
• Do weekly filing of your loose papers, notes, and old homework
• Throw away all the papers and notes you no longer need

23. Stop saying “I have to” and start saying “I choose to.”

When you say things like “I have to write my essay” or “I have to finish my science assignment,” you’ll probably feel annoyed. You might be tempted to complain about your teachers or your school .

What’s the alternative?

To use the phrase “I choose to.”

The truth is, you don’t “have” to do anything.

You can choose not to write your essay; you’ll just run the risk of failing the class.

You can choose not to do your science assignment; you’ll just need to deal with your angry teacher.

When you say “I choose to do my homework,” you’ll feel empowered. This means you’ll be more motivated to study and to do what you ought to.

24. Clear your desk once a week.

Clutter can be demotivating. It also causes stress , which is often at the root of procrastination.

Hard to believe? Give it a try and see for yourself.

By clearing your desk, you’ll reduce stress and make your workspace more organized.

So set a recurring appointment to organize your workspace once a week for just 10 minutes. You’ll receive huge benefits in the long run!

25. If a task takes two minutes or less to complete, do it now.

This is a principle from David Allen’s bestselling book, Getting Things Done .

You may notice that you tend to procrastinate when many tasks pile up. The way to prevent this from happening is to take care of the small but important tasks as soon as you have time.

Here are some examples of small two-minute tasks that you should do once you have a chance:

• Replying to your project group member’s email
• Picking up anything on the floor that doesn’t belong there
• Asking your parents to sign a consent form
• Filing a graded assignment
• Making a quick phone call
• Writing a checklist
• Sending a text to schedule a meeting
• Making an online purchase that doesn’t require further research

26. Finish one task before starting on the next.

You aren’t being productive when you switch between working on your literature essay, social studies report, and physics problem set – while also intermittently checking your phone.

Research shows that multitasking is less effective than doing one thing at a time. Multitasking may even damage your brain !

When it comes to overcoming procrastination, it’s better to stick with one task all the way through before starting on the next one.

You’ll get a sense of accomplishment when you finish the first assignment, which will give you a boost of inspiration as you move on to the next one.

27. Build your focus gradually.

You can’t win the battle against procrastination overnight; it takes time. This means that you need to build your focus progressively.

If you can only focus for 10 minutes at once, that’s fine. Start with three sessions of 10 minutes a day. After a week, increase it to three sessions of 15 minutes a day, and so on.

As the weeks go by, you’ll become far more focused than when you first started. And you’ll soon see how great that makes you feel.

28. Before you start work, write down three things you’re thankful for.

Gratitude improves your psychological health and increases your mental strength .

These factors are linked to motivation. The more you practice gratitude, the easier it will be to find motivation to do your homework. As such, it’s less likely that you’ll be a serial procrastinator.

Before you get down to work for the day, write down three things you’re thankful for. These could be simple things like good health, fine weather, or a loving family.

You could even do this in a “gratitude journal,” which you can then look back on whenever you need a shot of fresh appreciation for the good things in your life.

Either way, this short exercise will get you in the right mindset to be productive.

29. Get enough sleep.

For most people, this means getting 7 to 9 hours of sleep every night. And teenagers need 8 to 10 hours of sleep a night to function optimally.

What does sleep have to do with procrastination?

More than you might realize.

It’s almost impossible to feel motivated when you’re tired. And when you’re low on energy, your willpower is depleted too.

That’s why you give in to the temptation of Facebook, Instagram, and YouTube videos more easily when you’re sleep-deprived.

Here are ways to get more sleep , and sleep better too:

• Create a bedtime routine
• Go to sleep at around the same time every night
• Set a daily alarm as a reminder to go to bed
• Exercise regularly (but not within a few hours of bedtime)
• Make your bedroom as dark as possible
• Remove or switch off all electronic devices before bedtime
• Avoid caffeine at least six hours before bedtime
• Use an eye mask and earplugs

30. Schedule appointments with yourself to complete your homework.

These appointments are specific blocks of time reserved for working on a report, assignment, or project. Scheduling appointments is effective because it makes the task more “official,” so you’re more likely to keep the appointment.

For example, you could schedule appointments such as:

• Jan 25 th , 4:00 pm – 5:30 pm: Math assignment
• Jan 27 th , 3:00 pm – 4:00 pm: Online research for social studies project
• Jan 28 th , 4:30 pm – 5:00 pm: Write introduction for English essay

Transform homework procrastination into homework motivation

Procrastination is a problem we all face.

But given that you’ve read all the way to here, I know you’re committed to overcoming this problem.

And now that you’re armed with these tips, you have all the tools you need to become more disciplined and focused .

By the way, please don’t feel as if you need to implement all the tips at once, because that would be too overwhelming.

Instead, I recommend that you focus on just a couple of tips a week, and make gradual progress. No rush!

Over time, you’ll realize that your habit of procrastination has been replaced by the habit of getting things done.

Now’s the time to get started on that process of transformation. 🙂

Like this article? Please share it with your friends.

Images: Student and books , Homework , Group of students , Consequences , Why , Writing a list , Organized desk , Gratitude

January 19, 2016 at 11:53 am

Ur tips are rlly helpful. Thnkyou ! 🙂

January 19, 2016 at 1:43 pm

You’re welcome 🙂

August 29, 2018 at 11:21 am

Thanks very much

February 19, 2019 at 1:38 pm

The funny thing is while I was reading the first few steps of this article I was procrastinating on my homework….

November 12, 2019 at 12:44 pm

same here! but now I actually want to get my stuff done… huh

December 4, 2022 at 11:35 pm

May 30, 2023 at 6:26 am

October 25, 2023 at 11:35 am

fr tho i totally was but now I’m actually going to get started haha

June 6, 2020 at 6:04 am

I love your articles

January 21, 2016 at 7:07 pm

Thanks soo much. It’s almost like you could read my mind- when I felt so overwhelmed with the workload heap I had created for myself by procrastination, I know feel very motivated to tackle it out completely and replace that bad habit with the wonderful tips mentioned here! 🙂

January 21, 2016 at 8:04 pm

I’m glad to help 🙂

January 25, 2016 at 3:09 pm

You have shared great tips here. I especially like the point “Write down why you want to complete the task” because it is helpful to make us more motivated when we are clear about our goals

January 25, 2016 at 4:51 pm

Glad that you found the tips useful, John!

January 29, 2016 at 1:22 am

Thank you very much for your wonderful tips!!! ☺☺☺

January 29, 2016 at 10:41 am

It’s my joy to help, Kabir 🙂

February 3, 2016 at 12:57 pm

Always love your articles. Keep them up 🙂

February 3, 2016 at 1:21 pm

Thanks, Matthew 🙂

February 4, 2016 at 1:40 pm

There are quite a lot of things that you need to do in order to come out with flying colors while studying in a university away from your homeland. Procrastinating on homework is one of the major mistakes committed by students and these tips will help you to avoid them all and make yourself more efficient during your student life.

February 4, 2016 at 1:58 pm

Completely agreed, Leong Siew.

October 5, 2018 at 12:52 am

Wow! thank you very much, I love it .

November 2, 2018 at 10:45 am

You are helping me a lot.. thank you very much….😊

November 6, 2018 at 5:19 pm

I’m procrastinating by reading this

November 29, 2018 at 10:21 am

January 8, 2021 at 3:38 am

March 3, 2019 at 9:12 am

Daniel, your amazing information and advice, has been very useful! Please keep up your excellent work!

April 12, 2019 at 11:12 am

We should stop procrastinating.

September 28, 2019 at 5:19 pm

Thank you so much for the tips:) i’ve been procrastinating since i started high schools and my grades were really bad “F” but the tips have made me a straight A student again.

January 23, 2020 at 7:43 pm

Thanks for the tips, Daniel! They’re really useful! 😁

April 10, 2020 at 2:15 pm

I have always stood first in my class. But procrastination has always been a very bad habit of mine which is why I lost marks for late submission .As an excuse for finding motivation for studying I would spend hours on the phone and I would eventually procrastinate. So I tried your tips and tricks today and they really worked.i am so glad and thankful for your help. 🇮🇳Love from India🇮🇳

April 15, 2020 at 11:16 am

Well I’m gonna give this a shot it looks and sounds very helpful thank you guys I really needed this

April 16, 2020 at 9:48 pm

Daniel, your amazing information and advice, has been very useful! keep up your excellent work! May you give more useful content to us.

May 6, 2020 at 5:03 pm

nice article thanks for your sharing.

May 20, 2020 at 4:49 am

Thank you so much this helped me so much but I was wondering about like what if you just like being lazy and stuff and don’t feel like doing anything and you don’t want to tell anyone because you might annoy them and you just don’t want to add your problems and put another burden on theirs

July 12, 2020 at 1:55 am

I’ve read many short procrastination tip articles and always thought they were stupid or overlooking the actual problem. ‘do this and this’ or that and that, and I sit there thinking I CAN’T. This article had some nice original tips that I actually followed and really did make me feel a bit better. Cheers, diving into what will probably be a 3 hour case study.

August 22, 2020 at 10:14 pm

Nicely explain each tips and those are practical thanks for sharing. Dr.Achyut More

November 11, 2020 at 12:34 pm

Thanks a lot! It was very helpful!

November 15, 2020 at 9:11 am

I keep catching myself procrastinating today. I started reading this yesterday, but then I realized I was procrastinating, so I stopped to finish it today. Thank you for all the great tips.

November 30, 2020 at 5:15 pm

Woow this is so great. Thanks so much Daniel

December 3, 2020 at 3:13 am

These tips were very helpful!

December 18, 2020 at 11:54 am

Procrastination is a major problem of mine, and this, this is very helpful. It is very motivational, now I think I can complete my work.

December 28, 2020 at 2:44 pm

Daniel Wong: When you’re doing your homework, is your super-comfortable bed just two steps away? Me: Nope, my super-comfortable bed is one step away. (But I seriously can’t study anywhere else. If I go to the dining table, my mum would be right in front of me talking loudly on the phone with colleagues and other rooms is an absolute no. My mum doesn’t allow me to go outside. Please give me some suggestions. )

September 19, 2022 at 12:14 pm

I would try and find some noise cancelling headphones to play some classical music or get some earbuds to ignore you mum lol

March 1, 2021 at 5:46 pm

Thank you very much. I highly appreciate it.

May 12, 2023 at 3:38 am

This is great advice. My little niece is now six years old and I like to use those nice cheap child friendly workbooks with her. This is done in order to help her to learn things completely on her own. I however prefer to test her on her own knowledge however. After a rather quick demonstration in the lesson I then tend to give her two simple questions to start off with. And it works a treat. Seriously. I love it. She loves it. The exam questions are for her to answer on her own on a notepad. If she can, she will receive a gold medal and a box of sweets. If not she only gets a plastic toy. We do this all the time to help her understand. Once a week we spend up to thirty minutes in a math lesson on this technique for recalling the basic facts. I have had a lot of great success with this new age technique. So I’m going to carry on with it for now.

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Why Am I Feeling Unmotivated? How To Encourage Yourself To Be More Productive

There’s no one right answer to the question of how to find motivation. Many individuals express feeling motivated by happiness, money, family, fame, passion, love, compassion, necessity, and other factors. However, there may be times when it feels like nothing is motivating you and you're feeling stuck, even in the face of important tasks. There are several reasons you might feel unmotivated to do what you need or even want to do. We’ll explore some of these below, along with ideas for helping you stay motivated or increasing your willingness and readiness to get things done.

Why do I struggle with motivation?

When you find yourself feeling like " I have no motivation to do anything ," you might consider whether this is a rare occurrence or something that you've been experiencing frequently. It’s normal to sometimes have an off day or to need some extra rest. However, if a lack of motivation is beginning to seem like a pattern in your life, it may be a symptom of a deeper concern. If you have difficulty identifying the cause behind your motivation challenges, it can be helpful to speak with a mental health professional who can help you get to the root of the problem. 

At times, the reason behind a lack of motivation in your daily life may be obvious, such as personal challenges, exhaustion, or having lost sight of medium-term goals or long-term objectives. Other times, you might not understand why you no longer feel motivated. If you're having trouble pinpointing the problem, there are a few common causes that could be impacting you.

Feeling unmotivated is a common sign of depression. However, feeling unmotivated on its own is not enough for a diagnosis of this mental illness to be considered. Instead, a lack of motivation would need to appear as one of several symptoms over a period of fourteen days or more for clinical depression to be a possibility. Other common depression symptoms in adults can include:

• Trouble concentrating
• Irritability
• Feelings of helplessness or hopelessness
• Excessive feelings of guilt
• A lack of interest in activities once enjoyed
• Significant changes in eating patterns
• Significant changes in sleeping patterns

Depression is a serious illness, but it can be treated with the help of a mental health professional. If you don’t feel motivated and are also experiencing other symptoms of this condition , it’s recommended that you seek professional support.

Feeling overwhelmed

A lack of motivation may coexist with the sense that whatever important things you are responsible for are too overwhelming, and that you don’t know where to begin in trying to accomplish them. You might experience this when trying to address a significant task, like a long-term work project or a long research paper for school. Or, you might experience it while tackling several minor problems that combine to form a long list of more important tasks. In any case, if “analysis paralysis” sets in, every way of approaching the problem could seem insufficient or incorrect.

If you're feeling overwhelmed, handling the situation with patience, self-compassion, and self-empathy may be beneficial. You might do this by practicing positive affirmations, taking regular breaks to focus on self-care, engaging in deep breathing exercises, splitting the tasks into manageable chunks, and/or delegating or reaching out for help. 

Mental burnout

Mental burnout refers to the feeling of having reached the end of your energy supply and needing to spend time doing nothing but resting for a while. It may happen if you've had a busy week or worked long hours without a break. Students or employees who have worked in a demanding, stressful field or environment for a significant amount of time may also experience burnout. For caregivers, burnout might occur after caring for another person's mental and physical needs for a long time.

Burnout has become a worldwide health concern , since it can lead to mental and physical health challenges over time. Rest, self-care, and therapy are typical strategies for addressing it so you can feel motivated again in the future.

How can I be more productive? 

The levels of productivity expected at work, in school, or at home may not always be reasonable. That said, we’ll all always have responsibilities that we need to take care of, so finding ways to help yourself feel more motivated as needed can be valuable for daily functioning and the accomplishment of certain long-term goals. The strategies below represent actionable steps for boosting motivation that could be worth trying.

Be aware of and avoid distractions

To get started in becoming more motivated by eliminating distractions, it may help to identify what typically distracts you personally. If you check social media on your phone every few minutes or habitually turn on a TV show in the background, you may want to put your phone in another room and work where there’s no TV nearby. If you find yourself distracted by the conversations of people around you, using headphones or working from a quieter place could help you stay focused.

Choose your space wisely

Think critically about how your work environment may affect your productivity. You may not be able to choose your workspace, but there could be changeable factors. Sprucing up your work area and wearing clothing that’s more professional, more comfortable, or keeps you warmer or cooler, for example, could help you feel more motivated, depending on your unique preferences and situation. Studies of productive workspaces suggest that seemingly minor factors, like bringing green plants into your workspace , may help increase happiness and productivity. If you're unsure of where to start, feel free to experiment. Not everyone will have the same ideal workspace, so you might take the time to figure out what's best for you. 

Write down your goals

Writing your goals down may make them feel more achievable and help you stay on track in terms of being motivated. At times, the abstract nature of problems in our heads could make them more challenging to pin down and work on. By committing your thoughts to a piece of paper, you may be able to hone your focus and reduce distractions from other thoughts and ideas. Seeing your thoughts in black and white can also help you recognize any unrealistic goals so you can adjust them accordingly. In one study on the effectiveness of writing down goals, researchers suggested based on their experiments that people who wrote their goals down on paper were 1.2 to 1.4 times more likely to achieve them than those who didn't. 

Work in bite-sized chunks

A common culprit of lack of motivation is the feeling that the task ahead is so large or unmanageable that there's no point in even considering it. If this sounds familiar, you might consider breaking your tasks into more manageable subtasks and then working on them one at a time and taking regular breaks in between. Using certain, specific techniques like the Pomodoro Method , where you work for 25-minute increments followed by five-minute breaks, may be helpful in putting this tip into practice.

Learn to accept unproductive periods

Lastly, try not to pressure yourself into constantly feeling motivated. Feeling unmotivated may be your body or mind signaling that it's time to take a needed break from your work. In cases like these, the best course of action may be to step back, take a breath, and decide how to proceed in a manner that balances productivity with your mental well-being. Do your best to be kind and gentle with yourself and to take breaks often enough to preserve your well-being.

Therapy may help you address motivation challenges

Talking to a therapist might help you figure out why you may be having trouble with motivation and learn to build habits that could improve your productivity. If there’s a deeper issue at play, such as low self-esteem, perfectionism, or a mental health condition like attention-deficit/hyperactivity disorder (ADHD) or depression, they may be able to help you address your symptoms to improve your daily functioning.

Some people who could benefit from therapy may not have made an appointment yet because a busy schedule makes taking the time to travel to and from in-person sessions difficult. If this sounds familiar, you might explore online therapy instead. With a platform like BetterHelp , you can attend therapy from home or anywhere you have an internet connection. You’ll first be matched with a licensed therapist according to your needs and preferences, and then you’ll be given the choice of whether to meet with them via phone, video call, and/or in-app messaging.

Online therapy may be able to help you address some underlying causes of motivation issues, such as burnout or depression. Research suggests that it can be “a viable alternative” to in-person sessions for those who prefer this format. See below for reviews of BetterHelp counselors from clients who have sought their support for similar challenges.

Counselor reviews

“I don't know if I would have been able to overcome the hurdles I needed to, if I didn't have Leslie asking all of the right questions. She helped ME come to my own conclusions, and that is priceless. Thank you, Leslie!”

“Ben has been a huge help for me. He listens to me and provides valuable insight into my behavior and helps me to understand the why behind the problematic behaviors I have.”

You likely won’t feel motivated all the time, and most people experience regular fluctuations in their ability to stay driven. However, a lack of motivation may cause significant stress in your daily life. Understanding the source of your motivation challenges and finding strategies to cope with them can help you focus on the most important things in your life. Managing distractions, taking regular breaks and time for rest, and speaking with a therapist could all be helpful in addressing challenges related to motivation.

What to do if someone is feeling unmotivated? What are the signs of being unmotivated? What is another word for unmotivated? How do you keep motivated? Does unmotivated mean lazy? Why motivation is important in our life? What happens if you are unmotivated? How do I stay motivated every day? What motivates people the most?

Is motivation a key to success is it normal to have no motivation who motivates people to give their best does motivation lead to happiness what are the top 3 things that motivate you which type of motivation is powerful.

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What to Do When You Don't Want to Do Anything

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Daniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania.

Verywell / Nez Riaz

Check In With Yourself

Take a break, treat yourself kindly, go for a walk, talk to someone, plan something, start small, write in a journal, find what works for you, assess your symptoms.

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.

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.

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. 

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.

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 even 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.

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.

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.

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. 

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.

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.

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

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.

If your mood persists and is accompanied by other symptoms, it may be a sign of depression . Some other symptoms to watch for include:

• Irritability
• Changes in sleep patterns
• Changes in appetite
• Feelings of hopelessness
• Feelings of worthlessness
• Persistent low mood

If low motivation persists and causes significant problems in daily functioning, talk to someone you can trust or a health care professional.

Your doctor or therapist may recommend therapy, medication, lifestyle changes, or a combination of these approaches.

If you or a loved one are struggling with depression, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

Muris P, Petrocchi N. Protection or vulnerability? A meta-analysis of the relations between the positive and negative components of self-compassion and psychopathology: Self-compassion: protection or vulnerability ? Clin Psychol Psychother . 2017;24(2):373-383. doi:10.1002/cpp.2005

Breines JG, Chen S. Self-compassion increases self-improvement motivation . Personality and Social Psychology Bulletin . 2012;38(9):1133-1143. doi:10.1177/0146167212445599

Shaphe MA, Chahal A. Relation of physical activity with the depression: a short review. J Lifestyle Med . 2020;10(1):1-6. doi:10.15280/jlm.2020.10.1.1

Bratman GN, Anderson CB, Berman MG, et al. Nature and mental health: An ecosystem service perspective . Sci Adv . 2019;5(7):eaax0903. doi:10.1126/sciadv.aax0903

Renner F, Murphy FC, Ji JL, Manly T, Holmes EA. Mental imagery as a "motivational amplifier" to promote activities. Behav Res Ther . 2019;114:51-59. doi:10.1016/j.brat.2019.02.002

Bourassa KJ, Allen JJB, Mehl MR, Sbarra DA. Impact of narrative expressive writing on heart rate, heart rate variability, and blood pressure after marital separation .  Psychosom Med . 2017;79(6):697-705. doi:10.1097/PSY.0000000000000475

Vukčević Marković M, Bjekić J, Priebe S. Effectiveness of expressive writing in the reduction of psychological distress during the COVID-19 pandemic: A randomized controlled trial .  Front Psychol . 2020;11:587282. doi:10.3389/fpsyg.2020.587282

American Psychiatric Association (APA).  Diagnostic and Statistical Manual of Mental Disorders . 5th ed, text revision. Washington, D.C.; 2022.

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

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