When motivation falters, even small tasks can feel overwhelming.
Start by considering why motivation is lacking, then choose a strategy that fits your situation.
Not every approach works for everyone, so test them out in small steps and see what helps you move forward.
Act as if you are motivated
Changing your behavior can lift motivation. Get dressed and start moving instead of waiting for motivation to appear, and notice how action can spark the desire to continue.
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What would you do if you were motivated?
Think about what you would wear, how you would think, and what steps you would take. Then do exactly those things and see if motivation follows.
Argue for the opposite
When your thoughts tell you it’s too hard or that you won’t reach your goal, come up with reasons why it might work out.
A more balanced perspective can make it easier to try.
Practice self-compassion
Harsh self-criticism doesn’t help. Research shows that self-compassion increases the motivation to get back up after setbacks and is linked to lower psychological strain as well as fewer symptoms of anxiety and depression.
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Talk to yourself like a good friend
Replace negative self-talk with a kind, realistic tone. Acknowledge mistakes without indulging in self-pity, and support yourself in moving forward.
Be helpful toward yourself
Use inner instructions and encouragement that make it easier to get back on track after setbacks.
Use the 10-minute rule
Give yourself permission to stop after ten minutes. When you reach that point, decide whether to continue or stop. Often, the desire to go on will be there.
Remember that starting is the hardest part
Once you get going, it usually becomes easier to keep going. Small steps can lower the barrier.
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Take a walk in nature
Fresh air, movement, and green surroundings can reduce mental fatigue. A short walk through a park can bring calm and renewed energy for a demanding task.
Choose nature over the city
A green route feels more restorative than a hectic city walk and can make it easier to return with more drive.
Pair a dreaded task with something you enjoy
Your mood affects motivation. Add an enjoyable element to a task you dread, so you’ll look forward to it more.
Listen to music
By pairing tasks with music, they can feel more enjoyable and increase your desire to get started.
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Call a friend
A conversation can make household chores or other difficult tasks easier to get through and more social.
Light a scented candle
A sensory input can make sedentary work more pleasant and easier to settle into.
Make it extra comfortable
A touch of extra comfort can make an otherwise dutiful task feel more positive. It could be drinking a warm cup of coffee or working somewhere different than usual.
Invite a friend along for errands
Company can lift your mood and make practical tasks feel less heavy.
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Watch your favorite show while folding laundry
Adding an element of entertainment can make routine tasks more manageable.
Make sure enjoyment doesn’t harm your effort
Choose pleasant elements that don’t distract from the task. For instance, TV can hinder writing, and chatting can disrupt cleaning.
Trim and prioritize your task list
An overloaded list is draining. Remove non-essential items, postpone what can wait, and put the most important tasks on top.
Remember we often underestimate how long things take.
Take care of yourself
Create a self-care plan: exercise regularly, sleep enough, drink water and eat nourishing food, make time for leisure, use healthy stress strategies, and avoid unhelpful habits such as overeating or too much alcohol.
Reward yourself for the work
Small rewards can help maintain focus. Figure out whether you’re best motivated by frequent small treats or a larger reward once the task is done.
Set sub-goals
Break down large tasks into concrete sub-goals and reward short efforts to maintain momentum.
Give yourself a treat
A small treat can make focused work more manageable. Set a timer and reward yourself afterwards.
Have a daily task
A fixed daily goal can create progress and give you free time to look forward to. It should of course be achievable, so it feels like a victory.
Set time limits on social media
Time-limited intervals can make it easier to stay focused and give legitimate breaks.
Just make sure your break doesn’t involve screens, since that doesn’t allow your brain to relax.
Go out with friends
A social reward after finishing your task can strengthen the feeling of having accomplished something.
Avoid rewards that undermine your goal
Choose rewards that support rather than sabotage your progress, so motivation doesn’t decline over time.
Seek professional help for persistent low motivation
Get help if your motivation is low for two weeks or more, or if it disrupts your daily functioning such as work or even leaving the house.
This article is based on information from Verywell Mind.