Lack of Motivation: Causes and Ways to Overcome it
Lack of motivation is a symptom of depression, but it may be caused by something else. For example, you may lack motivation if you’re having difficulties coping with an issue in your life or experiencing something that affects your self-confidence.
Keep in mind that not every strategy works for everyone—or in every situation. Perform some behavioral experiments to see which strategies best help you reach your goals.
Reasons Why You Lack Motivation
No Clear Goal or Purpose
You may be doing things just for the sake of doing it and not because they are trying to accomplish something rewarding
Focusing on Too Many Things
Having too many things going on can also make you lose motivation. Often, those other things turn into distractions that can affect your other plans.
While it is good to keep yourself busy and productive, trying to accomplish too many things at once can overwhelm your mind.
When you doubt your abilities, you don’t feel like your completed tasks are done right. It can be a struggle to feel that sense of motivation to get started.
Focusing on bad things deters you from accomplishing tasks, and it can’t control you forever. You can be upset, but a lasting bad attitude will ruin your motivation unless you actively try to change it.
Tips for Finding Motivation When You’re Depressed
Create Manageable Goals
By creating manageable goals, one does not have to overexert themselves, and they can commit enough time to achieve those goals.
After setting goals, decide on appropriate rewards to help you cross the finish line. They don’t need to be big, elaborate, or expensive.
Rewards can be as small as:
- making yourself a cup of coffee
- playing with your cat
- taking a few minutes to browse social media
If you can only accomplish one or two tasks, that’s fine. Congratulate yourself for every task or goal you complete, no matter how small. That will help improve your confidence and sense of motivation.
Reading the news or surfing the internet, talking to people who leave you feeling drained and negative, or revisiting sad topics —these activities can all have an impact on your mood and motivation. Instead, focus on feelings of gratitude. Read uplifting content and surround yourself with positive people.
Choose positive relationships, encourage people to socialize with you when you feel up for it, and give volunteering a chance. Helping someone in need will improve your mood and increase your motivation to get out of bed the next day.
Seeing a psychologist
The most important step toward finding or improving motivation is to receive treatment for depression.
The medical community believes that depression affects the balance of neurotransmitters, or chemicals that control mood, in the brain. Medical treatments can help regulate neurotransmitters, which may improve mood and enhance motivation in people with depression. Contact Dr. Carla that will help you find ways to reengage with positive aspects of your life.