We all have those days: so full of promise but our energy levels are just nowhere to be seen. Your motivation is basically running on zero but you still have stuff to do. Your to-do list seems to just keep growing yet you never seem to tick anything off completely. Here’s my guide on what to do when you have no motivation.
Do nothing
Embrace your mood and do absolutely nothing. It’s okay to have a bad patch, whether it lasts a few hours or a few days. Unless there’s anything that urgently needs doing and it’s a matter of life or death, 99% of tasks can wait to be completed. Do something for yourself that’s fun and takes zero effort. Rest, reset, and re-cooperate.
Do the bare minimum
If you do feel like doing something, how about the very bare minimum? I at least like to start with my daily non-negotiables i.e. my healthy habits. Anything other than that is basically a bonus. Drink some water, stretch for a few minutes, eat a healthy meal, and get some fresh air. Sometimes, that can even give you an extra energy boost for a while too!
Get one thing done
If you’re short on time and energy, how about just doing one thing on your to-do list? It has to be an urgent task or something with an upcoming deadline though. Whether it’s to give yourself fifteen minutes to sort through your emails or ten minutes to quickly tidy up and clean the kitchen, make sure it’s a fairly short task and simply just do it!
Set yourself a time limit
One of my absolute favourite ways to get stuff done when I don’t feel like it is by setting myself a time limit. The best way to do this is a power hour or a shorter version if you’re short on time. Set a timer if necessary, stick on your favourite playlist, write yourself a to-do list to stay on track, and get to it! It especially works for household chores and admin-type stuff. You know those tasks that you could make fill out three hours when in reality, they take 20 minutes!
TEE HACK: Use your washing machine as the timer! Put on a load of washing and use that load’s wash cycle to get your to-do list done. Spend that hour or so cleaning or tidying but the rule is when the cycle is finished, so is your cleaning and tidying!
Try something new
If you’re 100% demotivated, how about trying something completely new to you? It could be anything from walking in a different direction than usual (just make sure it’s safe) to adding a new food to your shopping trolley. Pushing yourself out of your comfort zone but gently! I’m not talking about moving your entire life to a new country here (although you do you). We’re talking a very small change that might only be done once or could become a regular habit!
Try something fun
Oh fun, remember that? For so many of us, we turn our hobbies into side hustles and businesses. That’s all well and good but sometimes, it takes the fun out of it. Why not do something just for you for fun? Try a new fitness class at your local gym/village hall, bake a new recipe, join a local book club, or try your hand to something crafty. My first thought is always what did I enjoy doing as a kid? My hobbies were dance, reading, and writing growing up!
Delegate if you can
This could be to another person or through an app or online system. From online food shopping to sharing the housework load with another person, sometimes you just need a helping hand. Of course, this depends on your situation. If you have kids, could a relative or friend take them off your hands for a morning or a day so you can get stuff done or simply just relax?
TEE HACK: If you’re overwhelmed, try keeping a time diary for a week. Jot down how long tasks take you and evaluate it all at the end of the week. Could you prepare some stuff the night before to have less stressful mornings? Maybe you should start batch cooking on a Sunday to save time cooking during the week? Everyone in the house (apart from teeny babies) should be helping around the house. Teach ’em young to tidy their spaces every night!
Prioritise tasks
Every day, you should really only have three main priorities of what needs to be done that day. For example, if you go food shopping on a Saturday morning, that’s one priority for Saturday. Maybe on a Friday, you could add tidy up the kitchen to your list so you know exactly what you need to add to your shopping list. Some tasks will be done on the same day every week. Others will move or come and go from your priorities.
Break tasks down into manageable chunks
If you have one large task that is extremely vague, break it down! For example, ‘declutter spare bedroom’ is one big task. How about breaking it down into two-hour chunks over a month? Give yourself two hours every weekend for the month to make it seem more manageable. Another example is ‘launch business website’. That’s not going to happen overnight, is it? Tasks on your list could include purchase domain name, set up social media accounts, set up a business bank account, order stock, and write website copy. Even these tasks can be broken down further too!
Implement a weekly reset routine
Ah, my favourite motivational and organisational trick: the weekly reset! Think about every task you do every weekend to get yourself organised for the week ahead and your home in order. Break it up into sections if necessary, such as housework, organisation, digital, and food. Getting all of this stuff done in one day gives you spare time elsewhere! Make the basic structure simple and just add tasks as and when you need to.
Ditch social media
I know, it’s addictive but simply getting rid of notifications or even deleting the apps will definitely help your motivation. For me, I try to leave my phone in another room when I need focus time. I turn off the Wifi but keep the ringer volume up, just in case I get an urgent text or call. My treat is I get to scroll after my task is completed! In fact, I don’t have any notifications from social media anymore because it just got too distracting!
Try gratitude journalling
One thing that I focused on in 2023 was gratitude. Sure, I always aim to improve and be better but you also be appreciative of what you have. I try to remember that whilst I might feel stuck in life right now, some people don’t even have a roof over their heads or access to clean water. Every morning, I jot down just three things I’m grateful for. I’ll either reflect on the previous day or look ahead to that upcoming day. It takes a couple of minutes and I do it right when I wake up. Trust me, it’s a lovely way to start the day!
Celebrate your small wins
This links from the previous point: celebrate every win, no matter how big or small it is. I know for me, I don’t have many people in my life who big me up so if I don’t celebrate my wins, nobody will. Whether it’s getting up earlier than usual for an entire week or smashing that work task, give yourself a pat on the back! I’m partial to treating myself but sometimes, I take that too far!
TEE HACK: If you’re forgetful, write down your wins as often as you can. I find having a little weekly review is a great way to track them. Trust me, you always accomplish more than you think you did!
It can be hard to work out what to do when you have no motivation but honestly, it’s just recognising when you’re running on empty, giving yourself a break, and just starting up again. Of course, sometimes we can push through but it’s equally okay to just chill the F out!
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