{"id":24938,"date":"2022-11-24T18:49:00","date_gmt":"2022-11-24T10:49:00","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=24938"},"modified":"2025-08-14T17:10:28","modified_gmt":"2025-08-14T16:10:28","slug":"lack-of-motivation","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/lack-of-motivation\/","title":{"rendered":"How to fix a lack of motivation in 5 simple steps"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Do you ever feel a lack of motivation to do something, anything in life? No matter what your answer is, know that feeling uninspired is completely normal and natural. On top of that, motivation is an intangible belief.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is that you can improve this abstract belief by redefining it. And grasping its mechanisms to use it to your advantage.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-motivation\">What is motivation?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The reason (whether consciously or unconsciously) a person acts a certain way \u2014 that\u2019s the essence of motivation. And the building blocks of it that lead to action are \u201cneeds,\u201d \u201cvalues,\u201d and \u201cgoals.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Psychology found two main <a href=\"https:\/\/blog.mindvalley.com\/types-of-motivation\/\" target=\"_blank\" rel=\"noreferrer noopener\">types of motivation<\/a>: extrinsic and intrinsic. <a href=\"https:\/\/selfdeterminationtheory.org\/SDT\/documents\/2000_RyanDeci_IntExtDefs.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">This paper<\/a> published by the University of Rochester defines them in this way:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Extrinsic motivation<\/strong> refers to <em>\u201cdoing something because it leads to a separable outcome.\u201d<\/em>&nbsp;<\/li>\n\n\n\n<li><strong>Intrinsic motivation<\/strong> means pursuing an activity or goal because <em>\u201cit is inherently interesting and enjoyable.\u201d&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">It is the driving force behind a person\u2019s actions and often inspires them to keep going when the going gets tough.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-a-motivated-vs-an-unmotivated-person\">A motivated vs. an unmotivated person<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Motivation can spark up your life and make everything better, more intense, and more enjoyable. Here\u2019s how a motivated person looks, acts, and thinks compared to an unmotivated person.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Motivated person<\/strong><\/td><td><strong>Unmotivated person<\/strong><\/td><\/tr><tr><td>Full of energy<\/td><td>Feeling stuck<\/td><\/tr><tr><td>Positive thinking<\/td><td>Self-destructive thoughts<\/td><\/tr><tr><td>Healthy habits<\/td><td>Tendency to <a href=\"https:\/\/blog.mindvalley.com\/self-sabotage\/\" target=\"_blank\" rel=\"noreferrer noopener\">self-sabotage<\/a><\/td><\/tr><tr><td>Moments of inspiration<\/td><td>Repeated moments of laziness<\/td><\/tr><tr><td>Setting goals<\/td><td>Having no perspective on the future<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">You can look out for these signs to see in which category you most often find yourself to be.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-causes-a-lack-of-motivation\">What causes a lack of motivation?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s not as simple as Nike\u2019s slogan, \u201c<em>Just Do It<\/em>.\u201d There could be multiple underlying causes for the lack of motivation. Here are some of the most common ones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stress. <\/strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4721524\/\" target=\"_blank\" rel=\"noreferrer noopener\">Studies<\/a> suggest that being stressed has a direct effect on motivated behaviors in people.&nbsp;<\/li>\n\n\n\n<li><strong>Only doing things for other people. <\/strong>When you enter a pattern of constantly putting other people\u2019s needs before your own, you may find sooner or later that a lack of energy and motivation has taken over you.<\/li>\n\n\n\n<li><strong>Feeling burnt out. <\/strong>If you\u2019ve been feeling a lack of motivation at work, maybe you reached a point of being burnt out. In this case, you may want to cut down on your tasks, take some time off, or manage to find a better <a href=\"https:\/\/blog.mindvalley.com\/work-life-balance\/\" target=\"_blank\" rel=\"noreferrer noopener\">work-life balance<\/a>.<\/li>\n\n\n\n<li><strong>Lack of activities that interest you. <\/strong>Remember when you were a child and your only tasks were to play outside with your friends, read comic books, or build blanket forts and sandcastles? Were you feeling unmotivated back then? You may have been caught in a mundane routine and forgot to make some space in your life to do enjoyable activities.&nbsp;<\/li>\n\n\n\n<li><strong>Poor lifestyle habits. <\/strong>Simple things like going to bed late, eating too much sugar and processed foods, or living a sedentary lifestyle might hinder your motivation. Because when your body is strong and healthy, you\u2019ll surprise yourself with how much energy you have to accomplish the things you want.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">When someone admits they have a lack of motivation to do something, the majority of people perceive it as just an excuse. Society often automatically ties having a lack of motivation to do something with just being plain, flat-out lazy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is because we have been conditioned by the media, peers, and society to believe that if someone wants something, they just have to rile themselves up, set some goals, and work hard to accomplish them. It\u2019s not always that easy.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"849\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/11\/1cae4f7d-lack-of-motivation-mindvalley-pulse-graphic.webp\" alt=\"Causes of a lack of motivation\" class=\"wp-image-77180\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/11\/1cae4f7d-lack-of-motivation-mindvalley-pulse-graphic.webp 1200w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/11\/1cae4f7d-lack-of-motivation-mindvalley-pulse-graphic-768x543.webp 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-on-mental-illness\">On mental illness<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Having issues with mental health can play a huge part in why one feels unmotivated.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Imagine being a person trying to find work but they have an overbearing amount of toxic shame left over from their childhood traumas. They want to apply for their dream job, but their head is flooded with thoughts of <em>\u201cI am unlovable,<\/em>\u201d<em> <\/em>\u201c<em>I can\u2019t do anything right,<\/em>\u201d or<em> <\/em>\u201c<em>I don\u2019t deserve good things.<\/em> They become paralyzed, leaving them with no interest in trying or starting to accomplish something.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Or a person who grew up with incredibly successful parents. They believe that anything they do would never amount to what their parents have done, and so they are scared to start anything. There\u2019s shame and disappointment that come along with it and therefore, they feel uninterested in even trying.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some studies show how a lack of motivation can be linked to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Depression. <\/strong>An article published in 2013 suggests that <em>\u201camong the characteristic features of depression is a diminishment in or lack of action and motivation.\u201d <\/em><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11097-012-9264-0\" target=\"_blank\" rel=\"noreferrer noopener\">Depression affects one\u2019s ability to function on a daily basis<\/a> and, therefore, to have the energy to work on their goals.<\/li>\n\n\n\n<li><strong>ADHD. <\/strong>A 2018 research published in the <em>Clinical Child and Family Psychology Review <\/em>shows evidence that <em>\u201c<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10567-018-0268-3\" target=\"_blank\" rel=\"noreferrer noopener\">youth with ADHD have lower academic-related motivation in comparison to their peers<\/a>.\u201d <\/em>However, even though the existent studies prove this matter, there isn\u2019t sufficient research done in the field.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mental illness impacts all areas of life, not just how motivated people feel. So, besides self-help strategies to increase motivation, when dealing with mental health issues, professional help is also required.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-overcome-a-lack-of-motivation-5-simple-steps\">How to overcome a lack of motivation: 5 simple steps<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Getting unstuck may sound like moving a giant boulder, but the possibility of it is there. Creators of Mindvalley\u2019s <em>Lifebook <\/em>program, <strong>Jon and Missy Butcher<\/strong>, share five simple ways to overcome a lack of motivation when it strikes you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Go all the way to find your purpose<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">They put it simply: if you have a strong reason to do it, you will, no matter what. When you experience a lack of motivation, then maybe your purpose isn\u2019t strong enough.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this case, Jon and Missy advise you to really go inside and find that reason that lights something in you. This is the cleansing of the soul you need, and after you find it, you\u2019re just going to build on it more and more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During the program, they talk about the <a href=\"https:\/\/blog.mindvalley.com\/the-12-life-categories-and-how-to-optimize-yours\/\" target=\"_blank\" rel=\"noreferrer noopener\">12 life categories<\/a>. It\u2019s relevant to motivation because when you can\u2019t find the purpose in one category, going through all of them might reveal it in another.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, if you want to have a fit and healthy body, your appearance might not be a strong enough reason. But if you think that you\u2019d like to be healthy so you can be there and take care of your kids and family, then the motivation may increase.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Separate yourself from your emotions<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Whenever you feel a lack of motivation, there may be various emotions coming up, like guilt, shame, sadness, or apathy. When this happens, it helps to practice separating yourself from your emotions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oftentimes, you might get so caught up in your feelings that you don\u2019t realize how much control you actually have. And that doesn\u2019t mean repressing your emotions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As Jon and Missy explain, it means that once you observe you are not your emotions, there is more space within you. And in that space, you can choose to do something that would make you feel better and power your motivation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blog.mindvalley.com\/meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meditation<\/a> is one of the best tools out there to practice observing your inner world.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Take action so the list gets shorter<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Feeling overwhelmed and stressed out is a common reason for feeling unmotivated. But the thing is that you may often try to get everything done on the same day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Focusing on one task at a time will decrease your overall stress. As Jon explains, you take something from the mountain that is in front of you, and you put it behind you. And little by little, the mountain will grow behind your back and you\u2019ll have a clearer way ahead.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, when you achieve a small task and feel proud of yourself, this feeling could motivate you to be more productive. But at the end of the day, it doesn\u2019t mean that you have to do it all; it just means that every day you can get a little better.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">If you go to sleep one molecule better than when you woke up, you\u2019re going in the right direction, so that allows you to feel good about where you are right now.<\/p>\n<cite>\u2014 Jon Butcher, trainer of Mindvalley\u2019s <em>Lifebook <\/em>program<\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">4. Prioritize what\u2019s most important to you<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You may not find the motivation to work on all 12 categories in one day. That\u2019s why it\u2019s essential to prioritize the most important things for you right now.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And when you write down your to-do lists, you\u2019ll know for sure what is the main focus for that day. Therefore, you do everything you can to make it happen and know that the rest is important but maybe not essential for that present moment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Take care of your body<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jon and Missy emphasize the importance of taking proper care of your body. Because your body, mind, spirit, emotions, and motivation are all connected.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So the stronger you can keep your physiology, the more motivated you will feel. Having a healthy, nutritious diet, a regular <a href=\"https:\/\/blog.mindvalley.com\/an-introduction-to-10x\/\" target=\"_blank\" rel=\"noreferrer noopener\">workout routine<\/a>, and a proper sleep schedule will lay down the foundation for nurturing motivation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And from there on, you can start building the life you desire to live.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-great-change-starts-with-you\">Great change starts with you<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Motivation isn\u2019t so easy to find all the time, but once you do, it opens up the way to make your dreams come true.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And some guidance along the way has never hurt anybody. Here\u2019s where Mindvalley comes into play.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With powerful transformational programs, such as <strong><em>Lifebook<\/em><\/strong>, you can find more clarity on all aspects of your dream life and define the steps to make it happen.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re curious to get a taste of Jon and Missy Butcher\u2019s wisdom, you can check out the free <strong><a href=\"https:\/\/www.mindvalley.com\/lifebook\/online\/masterclass?utm_source=blog_inline_link&amp;utm_campaign=evergreen_lbo&amp;utm_medium=end_of_article&amp;otag=mv_blog\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Lifebook Online <\/em>Masterclass<\/a><\/strong> and have a glimpse of how your life can be transformed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, you can keep your motivation running high by surrounding yourself with a supportive community that may share the same goals and struggles as you do.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So yes, finding motivation may be difficult. But you don\u2019t have to do it all alone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Welcome in.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you feel drained by a lack of motivation, some change of perspective might help. Jon and Missy Butcher share five simple ways to find purpose again.<\/p>\n","protected":false},"author":167,"featured_media":77179,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[25],"tags":[2019],"series":[],"area-of-growth":[3411],"outcome":[3492,3489,3460,3461,3495],"featured":[],"coauthors":[2479],"class_list":["post-24938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-career","tag-lifebook","area-of-growth-purpose","outcome-growth-mindset","outcome-life-vision","outcome-motivation-inspiration","outcome-passion","outcome-success-mindset"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to Fix a Lack of Motivation In 5 Simple Steps<\/title>\n<meta name=\"description\" content=\"If you feel drained by a lack of motivation, some change of perspective might help. 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