Motivation is a crucial factor in success. Your motivation levels toward a goal or a task determine the likelihood of it happening.
However, what do you do when that drive suddenly starts slipping away, and you always feel tired?
Every day, you wake up with less resolve to act towards that goal. You can't engage your mind to feel as passionate as you used to. Constantly feeling overwhelmed can negatively impact your performance at work and lead to other relationship problems. It feels like you are stuck in a rut but can't get out of it.
Even the best of us can experience mental exhaustion; just don't let it take over your life and physical and mental well-being.
This article looks at habits that affect motivation and how they can hurt your productivity and well-being.
Lacking Motivation? Rule out Physical and Mental Illness First
When talking about a lack of motivation and extreme fatigue, it’s important to make sure that we aren’t talking about something more serious, such as chronic fatigue syndrome, depression, anxiety, or any other physical condition or mental illness.
Lack of motivation comes with a certain sense of psychological distress, so it becomes a kind of “chicken or the egg” scenario.
Which came first: a medical condition, mental health issues, or low motivation and energy? Sadness can come with any of these, which can sap every bit of drive you have to get anything done. If this is something you are wondering about, consider taking our quick depression test to rule out the fact that it's not what is causing your fatigue (or vice versa!).
In some cases, underlying mental health issues may be at least partially responsible for a person's lack of motivation. If this may be the case for you, it is important to practice self-care and self-help. But, if symptoms persist, seek professional help from a licensed therapist or by using online therapy.
It is important to note that while online therapy has been found to be the quickest and most convenient way to get support, there are limitations. For example, even with mental health issues, it is important to rule out medical causes as well. This means that you may also need to see someone in person who can perform blood tests, conduct a thorough examination, and analyze your medical history.
Other possible reasons for a person experiencing fatigue and a lack of motivation are autoimmune diseases such as systemic erythematosus infection (more commonly known as Lupus). This infection causes inflammation or vasculitis in the blood vessel walls, which can block blood flow to the rest of the organs. Its main symptoms include fever, fatigue, and skin rashes. Make sure you rule this out, too, as the reason why you are not motivated before you move on to some self-help strategies.
This is just one of the many physical health issues that can cause fatigue, low energy, and lack of motivation. These are also common in many other autoimmune disorders, medical conditions, and illnesses. A person dealing with chronic pain is also likely to experience these symptoms, as well as an increased risk of depression.
While low energy levels aren't always a sign of a mental or physical illness, it's a common symptom of burnout syndrome (which, when left untreated, can cause serious issues). If you are dealing with life issues that have you feeling overwhelmed, it's no wonder you are also experiencing low energy and motivation and increased fatigue.
No one wants to imagine worst-case scenarios like these — and in this day and age, with a wealth of information at our fingertips, people all too often self-diagnose themselves, which causes worry and anxiety, making things worse. Yes, you should seek professional help if you can not easily identify any underlying reason for lacking energy and motivation.
But let's also look at some self-care habits that can reduce stress and fatigue, improve energy levels, and help you feel motivated again.
The good news is that even if you do have underlying physical or mental health trouble, these habits can help with many of those, too (and they certainly won't hurt).
6 Habits that Lead to a Lack of Motivation and Mental Exhaustion
The first steps toward success are usually the easiest, but staying motivated as you go further is where the hard work lies. Feeling an unexplainable moment of laziness and complacency toward your goals could be a sign that you are losing motivation.
If you have ruled out that any serious medical or mental health problem is the cause of your fatigue and low motivation levels, some things you are doing could be directly or indirectly contributing to it. You may need to change a few habits draining your energy (a strategy such as habit stacking could help you with this).
Let's look at lifestyle choices and habits that cause fatigue, affect motivation, and impact your overall well-being.
1. Comparing Yourself
Comparison creeps in when you forget the uniqueness of your journey and wish it looked like that of others. The road to success is a personal one. It could be straight or steep, depending on the resources at your disposal and other factors you may have no control over.
Comparing yourself to others, especially those with certain privileges, can fast-track your lack of motivation. It is a slippery slope to apathy, non-productiveness, and unhappiness.
Comparison has also been a significant source of setbacks in achieving a goal. It distracts you by creating an unhealthy sense of competition in your mind, ultimately leading to negative self-talk and obsessive thought loops.
You can tackle comparison by first acknowledging the uniqueness of your journey. Understand that while your goals may be the same, circumstances are different. Your unique case determines the process of your journey, so there's no point in comparing yourself with others.
2. Lack of Adequate Sleep
Unlike popular belief, successful people are not the ones who have just two hours of sleep but those who enjoy quality and consistent sleeping routines.
Sleep is essential for optimizing brain performance and maintaining focus.
During this period, your body recharges, repairs cells, and restores energy. Peer-reviewed studies have shown that sleep deprivation can manifest as low energy levels, sluggishness, anxiety, stress, and lack of motivation.
How much sleep you need depends on several factors, including age, but ideally, an adult will require seven to nine hours of sleep to function well the next day.
Do you have trouble enjoying quality sleep?
You'd want to avoid overly stimulating activities like taking too much caffeine or watching TV a few minutes before bedtime. It can also help if you build a more consistent daily routine that allows you to sleep and wake up at the same time every day. Physical activity will also help you sleep better and focus more the next day.
3. Doing It Later
Procrastination is not just the thief of time; it also jeopardizes your daily life and motivation. It has a way of making simple tasks pile up into more complex activities such that it ruins the initial drive you once had.
We live in a world where so many things fight for our attention per second. Sometimes, it's easier to push your to-do lists away to accommodate temporary gratification. However, doing that only harms your motivation to complete a particular task.
One way to deal with procrastination is to monitor your triggers to know the underlying causes of procrastination and try to control them.
For example, if you tend to postpone a task to scroll through social media, you'd want to keep your phone away from your work area. Many time management strategies can help you combat procrastination, for example, the Getting Things Done Method and Time Chunking.
4. Unhealthy Eating
It may seem unlikely, but your diet and eating habits can also affect your level of motivation. High sugar, junk food, and processed foods are enemies to your health and success. Not only do they have measly health benefits, but they also leave you feeling tired.
To have energy and motivation, you'd have to do better than pizza and soda.
Some of your best bets are complex carbohydrates, lean protein, fruits, vegetables, and whole grains. Having a meal rich in these nutrients keeps your body healthy, boosts your mood, and ultimately leaves you feeling motivated. Don't forget to drink water throughout the day and avoid too much alcohol.
5. Sitting Too Much
Yes, there is such a thing as sitting too much. In this day and age, a sedentary lifestyle seems inevitable. From sitting down through your office hours to sitting through the transit back home to folding up on a couch after work to going to bed. There seems to be little or no chance for physical activity, which could be why you have motivation issues.
Research has also shown that sitting for too long can increase your chances of obesity, diabetes, and cardiovascular diseases.
You can incorporate light exercise into your day by doing light stretches between work, walking down the hallway, using the stairs often, or indulging in outdoor activities. You can also check out some of these simple tips that will do wonders for your physical health and ultimately lead to improved productivity and a sense of motivation. As you can see, you don't need to go to the gym to exercise regularly.
6. Lack of Commitment
Agreeing to certain tasks just because you feel obligated may be the reason for your lack of motivation. If you're not passionate or dedicated to finishing your to-do list, you will likely lack motivation.
It's good to take some time to really think if you like your job and if there's anything you can do to add a little spice to your daily routines and tasks.
Studies show that being trapped in the wrong career for too long can make you develop stress and lack motivation. If you are not feeling committed to your job, you can take our career test to learn which career suits you.
Change Your Habits to Boost Motivation and Help Prevent Physical and Mental Health Issues
Recognizing the causes of your decreased motivation is the first step to combating it.
However, it doesn't end there. As you change these habits, you want to build new ones that keep you on track toward your goals. One of them is discipline. Being able to show up and get your tasks done irrespective of your feelings is one skill that will help you achieve your life goals faster.
What's even better than discipline is genuinely understanding yourself.
If you know what makes you tick and what truly drives you, you can create an environment where you can stay motivated. So, before you visit a mental health professional for fatigue and lack of motivation, try changing the above habits and invest in personal development.
You also want to look at your life holistically to see if you are lacking in any areas.
Self-care and talking to a trusted friend will also help reduce stress and increase motivation. You'll feel motivated again when you speak to someone who can help you see life from a different angle.
Still Lacking Motivation and Energy? Consult a Doctor or Mental Health Professional
We started this article by talking about the importance of not ignoring symptoms of low energy, poor motivation, and reduced drive. We would be remiss if we didn't close there too. If you've tried all of our recommendations and are not feeling better, it's time to seek professional help.
We also have depression and burnout syndrome assessments that you can do from the comfort of your own home. You can print out the results and take them with you.
