7 Things You Should Do When You Feel Unmotivated

7 Things You Should Do When You Feel Unmotivated

Have you ever had one of those days when your motivation just vanishes like socks in the dryer? You know, when you start your day with the best intentions, only to find yourself five hours later still in your pajamas, scrolling through social media, and wondering why you’re even awake? Yeah, I’ve been there. Actually, I’ve lived there. I swear my couch is the gravitational pull that prevents me from being productive.

But hey, who hasn’t experienced those unmotivated days, right? If you’re someone who’s feeling like their “get up and go” just went to bed without even saying goodbye, you’re not alone. Everyone—yes, even the super productive “go-getters”—has those days when nothing seems to get done, no matter how hard you try to push through it.

So, if you’re reading this and thinking, “Is there a magic formula to get me out of my sloth-like state?”—good news! There are 7 Things You Should Do When You Feel Unmotivated. Trust me, I’ve tried (and failed) many different approaches, so I can safely say I’ve learned a thing or two about what works—and what definitely doesn’t.

The trick is not to stress about it. That’s right: sometimes, the best way to shake off that funk is to not even try to force it. Instead, try a few simple tricks to get back into your groove. Grab a coffee (or tea, if you’re feeling fancy), and let’s talk about how to shake off that unmotivated cloud that’s been following you around all day.

Alright, now that we’ve acknowledged that motivation can be as elusive as a unicorn in a field of rainbows, let’s dig into the nitty-gritty of what you can actually do to fight back against the funk. In this part, we’ll go through 7 Things You Should Do When You Feel Unmotivated—these aren’t just fluffy tips, but actual, practical advice that you can implement today.

1. Accept It and Be Kind to Yourself

Let’s start with the hardest part: being kind to yourself. I know, I know—it sounds so cliché. We hear it all the time, but how many of us actually follow through with it? If you’re like me, you’ve probably spent way too much time mentally berating yourself for not getting enough done. Ever had a day where you’re unmotivated and you spiral into guilt? Suddenly, you’re self-shaming for not “just pushing through” and getting things done. It’s like a never-ending cycle: unmotivated → guilty → more unmotivated → even guiltier. Yikes, right?

Here’s the deal: you’re human. And guess what? Even the most driven, successful people have their off days. I’m talking about people you admire, like Elon Musk, Oprah, or even the rockstars of productivity. I’ve read countless stories about them struggling to get out of bed some days. Motivation isn’t something you can summon like a magic spell. It’s a resource that fluctuates, and just because it’s low one day doesn’t mean you’re failing at life.

Tip: Instead of beating yourself up, give yourself a little break. It’s okay to be unmotivated sometimes. Allowing yourself that grace actually helps you bounce back faster than forcing yourself into productivity. Trust me, I’ve tried the “power through” mentality, and it doesn’t work. You’ll just burn out faster. So, go easy on yourself!

Relatable Moment: Honestly, one of my go-to ways of “not getting anything done” is scrolling on my phone for what feels like 5 minutes, only to realize 2 hours have passed. And guess what? After that, I immediately feel guilty about wasting time. But when I accept that, hey, maybe I needed that time to recharge, I end up being way more productive later. So, there’s a lesson in the guilt!

2. Set Tiny, Achievable Goals (Seriously, Tiny)

When motivation is running on empty, even the smallest tasks can feel like climbing Mount Everest. This is why it’s crucial to start with tiny goals. I’m talking about goals so small that even your most tired self can’t argue with them. Don’t start with “I need to clean the whole house.” Start with “I’ll just clean one counter.” You’d be amazed at how much momentum you can gain from achieving a tiny task.

Think of it like rolling a snowball. At first, it’s small and insignificant. But as it starts rolling, it picks up speed, and before you know it, you’re clearing out entire to-do lists. Once you’ve completed one small goal, you’ll have a boost of confidence to tackle another tiny task. And suddenly, you’ve moved mountains—well, metaphorically.

Personal Example: Just the other day, I was facing a huge pile of laundry that I was dreading. I felt like the clothes were mocking me. But instead of stressing, I gave myself one goal: “Sort out the colors and whites.” That’s it. You know what happened? After I sorted them, I was like, “Well, I’m here, might as well throw them in the wash!” That one little goal led to me finishing the entire laundry mountain.

Tip: Tiny goals are the key to unlocking momentum. Give yourself small, achievable targets, and celebrate each success—even if it’s just getting the laundry done. It all adds up!

Quote for Inspiration: “Success is the sum of small efforts, repeated day in and day out.” — Robert Collier. Seriously, those small wins really do matter.

3. Move Your Body (Even Just a Little)

Let’s be honest—when you’re feeling unmotivated, your body is basically like, “Nope, I’m staying here, thank you very much.” But here’s a little secret: moving your body—just a little—can completely change your mindset.

Exercise is an instant mood booster. It releases those magical endorphins (a.k.a. the “feel-good” chemicals), and suddenly, you’re not just staring at your to-do list anymore—you’re actively tackling it. Plus, it doesn’t have to be anything major. You don’t need to run a marathon or do 100 push-ups (unless that’s your thing). Just a 5-minute stretch, a quick walk, or even dancing in your living room like no one’s watching can work wonders.

Self-Deprecating Moment: Look, I’ll admit it: I’ve had my fair share of “I’ll work out tomorrow” moments. But then one day, I tried the “5-minute workout” approach, and guess what? I ended up going for a full 30-minute jog. I didn’t even mean to! It’s like my brain finally realized, “Oh, hey, this isn’t as bad as I thought!”

Tip: Even a small amount of exercise can break the mental barrier and get you moving. You don’t need a full workout to feel the benefits—just get your body moving, and watch your motivation follow.

4. Change Your Scenery

Sometimes, the problem isn’t you—it’s your environment. If you’ve been stuck in the same spot for hours (hello, couch), it’s no wonder you feel unmotivated. Your brain starts associating that space with rest and relaxation, not productivity.

How to fix it? Change your scenery. It doesn’t have to be dramatic—just moving to a different room or switching from your bed to your desk can make a big difference. Even a quick walk around the block can reset your brain and help you feel more energized.

I personally love changing up my workspace. A new location can trick my brain into thinking it’s a “fresh start.” A change of scenery also helps me focus better, and often, once I sit down in a different spot, I can finally get in the zone.

Tip: If you’ve been glued to your desk, try taking a work break by moving to the living room, stepping outside for a minute, or even just sitting in a different chair. A fresh perspective can work wonders for productivity.

Well, here we are, at the end of our unmotivated journey. We’ve come a long way, haven’t we? From accepting those days when motivation just isn’t there, to finding ways to get the gears turning even when we feel like we’re stuck in neutral. And the best part? It’s all okay. We’re allowed to have unmotivated days without feeling like we’re falling behind in life. In fact, sometimes taking a step back is the most productive thing we can do.

So, what’s the final takeaway? You don’t have to be perfect, and you don’t have to be motivated 24/7 to make progress. Motivation will ebb and flow, but what matters is how you respond when it’s missing. You can get back on track by being kind to yourself, taking small steps, moving your body, and changing up your environment.

Motivational Punchline: The key to getting back on track isn’t about forcing yourself to be “productive” every single minute of the day. It’s about finding ways to make progress—however small—and celebrating those wins. So, next time you feel like motivation has left the building, remember: it’s just taking a little nap. And when it wakes up, you’ll be ready to go!

Thank you for hanging out with me while we navigated those unmotivated days together. If you found some helpful tips, don’t forget to share this post with your friends on Pinterest, Twitter, or wherever you like to share things that make you smile. Have your own tips for conquering unmotivated moments? Drop them in the comments below—I’d love to hear how you push through!

Final Call to Action: So, the next time you’re in a slump, remember these 7 things you should do when you feel unmotivated, and don’t forget to give yourself grace. You’ve got this!