We all hear it so often, “you have to be motivated.” Or we hear successful people say what helped them get where they are today is their motivation and drive. Motivation becomes a buzzword that we all aspire to embody. It’s ingrained in us that motivation is one of the building blocks of success.

Many of us can tap into that feeling when the dopamine is pumping and we feel driven to tackle our goals, go for the morning run, finish a project, or work on our business endeavors. It feels good; it helps us feel accomplished and proud of ourselves.

So, what happens when we don’t feel that? When instead we feel unmotivated to do anything. We start to get down on ourselves and our inner-critic runs rampant with negative storylines and crippling limiting beliefs.

What if I told you that it’s okay to feel unmotivated. And to be honest, I’m sure many successful people would agree that they have many days when they don’t feel motivated as well.

So, what do you do? Start off by giving yourself grace and meeting yourself with more self-compassion. It’s hard to make any forward moves when the voice in your head is saying mean things. Practice more self-compassion by meeting yourself where you are and acknowledging how you feel without judgment and shame. Take some time to write down what you’re feeling to get it out of your head, repeat positive affirmations to yourself, and disempower your inner critic.

Because the truth is motivation is fleeting. You won’t always wake up feeling motivated, and it’s a myth that we need motivation to get things done. Have you ever just started doing something that you didn’t feel like doing, but in the motion of doing it- the motivation came? Sometimes it comes while you’re in motion not before.

The dopamine starts to kick in as you do the activity; take exercising for example. Personally, even as a fitness instructor, I don’t always want to work out, but I know what I’m striving for, to feel good, is more important than my temporary feelings of discomfort before I begin.

Let’s dig a little deeper into that because I want you to shift your perspective. When you feel unmotivated, what are you telling yourself? What’s the narrative on repeat in your mind? How are you feeling?

Instead of depending solely on motivation shift it more internally. Why do you want to do it in the first place? Why does it matter? If you can’t pinpoint the why dig deep. I challenge you to ask yourself why at least 4-5 times to get to the core of why you’re doing it.

Maybe it’s as simple as writing a research paper.

Why? It’s an assignment.

Why? I need it to pass my class.

Why? I need to graduate.

Why? I’m the first in my family to graduate and I have a job in my that I would really love to do post graduation.

Why? It would make my mom and I so proud.

See what I did there? Maybe this example doesn’t resonate with you and that’s ok. The key is to get curious. Don’t stop digging until you find that “why” that you’re really connected with.

Motivation is fleeting but your purpose is consistent.

You may be feeling unmotivated because you haven’t connected to your why and your purpose. The moment you get more clarity on those 2 is when you’ll be able to show up consistently even when you don’t want to.

Here are 6 things to do when you’re feeling unmotivated:

1- Focus on your why

I’ll start off with this again- focus on why you’re doing the task, goal, or activity. Chances are it’s bigger than the task itself, and completing the task is one step towards your bigger picture. Maybe it’s time to reconnect with your why or keep it around you in a place that’s visible- around your desk, lock screen, or on your fridge.

2- Reward yourself

Doesn't hurt to incentive yourself to do something by giving yourself a reward for completing it.

3- Less is more

Start small and then build from there. It can feel overwhelming and unmotivating to tackle a task that feels ginormous and impossible. Break it down into smaller segments and tackle each one by one.

4- Take care of yourself

What are you doing to take care of yourself? Does it feel like you’re depending solely on willpower but your own cup is empty? Chances are if that’s the case you will feel unmotivated to do anything. What are the things that bring you joy? Make you feel whole? Focus on adding those things to your daily and weekly routine.

5- Get inspired

Chances are your levels of motivation will increase when you feel more inspired. Inspiration can come from different things- nature, art, people, media, etc.

6- Make it more enticing

Last but not least, make the task or activity more enticing! What can you do alongside the task that you enjoy that will help you see it through. For example, I never feel motivated to clean, so I put on a podcast or blast music as I do it and it helps me complete it!

Overall, don’t be so hard on yourself! There are things that can help set you up for success so the task at hand doesn’t feel so out of reach. It’s okay to feel unmotivated, but that doesn't mean to give up on yourself. It just means to shift your perspective and try again.

Here’s another post that might help you “Are you feeling stuck or unmotivated?”

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What to do when you feel unmotivated?