Why You Have No Motivation To Do Anything (And What You Can Do About It)

Updated August 22, 2020

Medically Reviewed By: Karen Devlin, LPC


Have you recently said to yourself, 'Wow, I have no motivation,' or have you noticed no motivation memes are ringing true for you? No worries, you've come to the right place. In this article, we address what to do when you don't feel motivated to do anything and provide you with real-life coping strategies to help you pick yourself up.

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The first thing to understand is that feeling an occasional lack of motivation or overwhelm is a normal part of everyday life; in other words, an expected response. If you've recently experienced a loss or major life change, you may also suffer from the aftermath and feel a lack of motivation.

If there have been no significant life changes (that you can identify) recently, there may be deeper issues at play. Let's look at some factors that may contribute to your lack of motivation.

Rule Out Medical Issues

Many medical conditions have related symptoms that mirror those of lack of motivation. Before you label yourself as "being lazy" or something more serious, make sure that medical issues aren't what's causing your lack of enthusiasm.

Have you thought, "I have no motivation lately," and you're wondering if your lack of motivation is because of a medical concern - or something deeper? Many of us find ourselves feeling restless and unmotivated at one point or another in our lives. This lack of motivation is often a result of a recent life event or circumstance that left us feeling physically drained, emotionally depleted, completely unmotivated, and just plain tired. These feelings are normal in moderation.

Some medical conditions can produce the same effects as more serious conditions like burn-out and other stress-induced states of mind (that exhibit physical symptoms). If you find yourself thinking and feeling "I have no motivation" more often than usual, this is a sign that it's time to stop and address your concerns.

Ask yourself, how long I have been feeling this way? Do you remember when the issue started or what caused it? If this issue has been going on for an extended period of days or weeks, you may not have realized that it's been going on for as long as it has.

To get to the bottom of what's happening, be honest with yourself and think about the time frame that you've been feeling unmotivated - to this degree. If it's been longer than a period of a few days or weeks, you have much bigger concerns than if this was a fleeting circumstance. It's perfectly normal for our bodies and minds to naturally want to take time out from the stressors of everyday life to reboot and refresh.

This is a built-in mechanism that helps us keep from becoming overwhelmed and developing more physical or mental related symptoms because of overwork or fatigue. This is especially true in response to dramatic life changes, traumatic events, and other positive and negative stressors that have a long-term effect on our well-being.

However, if you find that your body and mind are in a perpetual slump, you need to make sure that there are no underlying medical or mental health concerns that are causing you to feel low energy and a lack of motivation. A visit to your medical doctor or primary care physician (PCP) will help you uncover if you're suffering from a related physical or mental illness that's causing you to feel less than energetic.

Rule Out Mental Health Concerns

If you've already ruled out potential medical issues by scheduling a visit with your PCP - and you're still asking, "Why do I have no motivation," chances are there are mental health issues or other underlying concerns causing your lack of motivation. Contact a licensed mental health professional for diagnosis and assessment. Take this step to rule out (or to confirm the existence of) chronic mental health-related disorders that may be affecting you.

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A good deal of mental health disorders causes a lack of motivation and disinterest in taking part in everyday activities that you used to enjoy. Are you finding that your lack of motivation is situation-based, or do you feel unmotivated in every facet of your life, including home, work, hobbies, friendships, and family relationships? Common mental health issues that relate to low motivation are depression, anxiety, post-traumatic stress disorder (PTSD), and bipolar disorder (BPD) to name a few.

When there is no obvious trigger or related life circumstance to the onset of an ongoing lack of motivation, depression is usually the cause. There is also a possibility that other external factors contribute to a lack of motivation. This is especially true when substance abuse related issues complicate the situation.

Follow Recommended Next Steps

If you find that mental health challenges were at the root of your lack of motivation, follow the recommended next steps given to you by your mental health care provider to facilitate faster recovery and mitigate chronic mental health symptoms more effectively. Early intervention and evidence-based therapy are key components to managing a mental health diagnosis.

The best way to pull yourself out of the slump faster is to attend all prescribed therapy sessions and properly manage doses of prescribed behavioral health medications. Following the mental health treatment plan created by you and your therapist will help you avoid falling back into the pitfalls and being overwhelmed with negative mental health symptoms.

If substance abuse or alcohol abuse issues are also a concern for you, these issues will need to be addressed at the same time as any mental health concerns.

Today's mental health professionals are educated and trained to provide substance abuse related counseling and support in cases where patients have a dual-diagnosis or concurrent conditions. There is help for you if you reach out. The next step for you, once you find help, is to commit to the solution.

Commit To The Solution

The answer to the question of "what to do when you have no motivation" is to commit to finding a solution and stick with it. Start by understanding that you're not alone and that many people experience the same sense of debilitating lack of motivation that you're feeling right now because of mental illness and substance abuse-related concerns. You can get through this with determination, support, and a positive mindset.

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Begin working on the solution by committing yourself to the process. Develop a positive mindset and a higher likelihood of success in achieving your goals by focusing on what it is that you can do - instead of becoming overly concerned with what you can't do at the moment.

If you've felt like you have no motivation and always tired, even the thought of getting started may seem overwhelming. The good news is the fact that you're already thinking about it, so you've already taken the first step by admitting to yourself that there may be an issue.

Get Therapy With A Licensed Professional

If it's becoming clear to you why you have no motivation and always tired and you feel that your lack of motivation is related to an underlying mental health issue, reach out to a therapist for evaluation and ongoing support to manage your symptoms. There are several options for getting connected with a therapist.

Finding a qualified therapist is as easy as performing a quick Google search online for licensed and board-certified mental health providers in your state. Popular mental health organizations like the American Psychological Association provide links to certified counselors and therapists in their online database.

You can find an in-office therapist to attend traditional therapy sessions, or you can opt to join the digital revolution and connect with a therapist online. Getting therapy online has become a more popular option. Today's therapy clients are finding it easier to log in to take part in therapy sessions online with licensed therapists using desktops, laptops, tablets, and mobile phones.

Leading therapy providers like ReGain.US are known for providing affordable couples and individual therapy options. Getting started with online therapy is as easy as honestly completing an intake questionnaire and completing an email registration process.

Online therapy clients have the option to remain anonymous upon registration, which is a perk that many online therapy clients love along with the convenience, confidentiality, and privacy that distance therapy provides.

Final Thoughts

Now that we've answered the question "why do I have no motivation," and you know what to do when you have no motivation, you don't have to suffer from lack of motivation anymore. We've provided you with key information and resources to help you get started - if you're serious about rediscovering your passions and motivation.

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You now have options to get distance therapy from the comfort and privacy of your own home - at a price you can afford. Typical therapy sessions with ReGain.US licensed therapists and psychologists are $40 to $70 per week (billed monthly) for access to unlimited therapy sessions at any time of the day or night.

Ready to get started with a licensed therapy professional to learn new coping strategies and techniques? Contact a ReGain.US specialist online to learn more today.

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