12 Reasons You’re Unmotivated At Work (And What To Do About It)

We all know what it feels like to dig into a project or job with energy and enthusiasm. And we’ve all experienced times when we avoid, procrastinate, or drag ourselves through various tasks. It’s normal to experience fluctuations in motivation. But if you’ve been feeling unmotivated for a while, it can be frustrating and exhausting. It helps to understand what gets in the way of our motivation so we can spot the problem and learn how to address it so we can reclaim our energy and enthusiasm.

There are two kinds of motivation: intrinsic and extrinsic. Intrinsic motivation comes from our desire to accomplish a goal. It can include things like setting goals, finding purpose and meaning, self-awareness, positive self-talk, visualizing success, and developing a growth mindset. All strategies that involve internal processes.

Extrinsic motivation comes from outside of us. That can include rewards and incentives, support from others, praise, validation, and a productive environment—all sources of motivation outside ourselves. We use a combination of intrinsic and extrinsic motivators to keep ourselves focused and on task. One kind is not inherently better than another, so throughout this article, you’ll find suggestions that use both.

SETTING THE STAGE FOR SUCCESS...

We moved less than a year ago and I’ve spent many hours unpacking, arranging, and organizing our belongings as we figure out how we will live in this space as a family of five and graciously welcome any and all guests (who have been arriving in a steady stream since last August).

In our Boston home, we had an enormous basement, which had space for a wonderful workout area (treadmill, Peloton, weights, room for stretching, and a rowing machine). However, our new house doesn’t have a basement. I tried arranging it all in the garage, but I found myself completely unmotivated to work out.

At first, I couldn’t figure out why I would go out to exercise but was avoiding my home gym. Then I remembered one of the barriers to motivation - the environment! Emily Ley, the author of “A Simplified Life”, suggests decluttering, and I realized that I would rather be in a serene area without distractions to exercise. It was time for a change.

Luckily, I had a room that wasn’t working for my husband as his office. So, with a little help from our fabulous handyman JP, we spent a few days installing new floors and moving things around and we created an amazing workout area around the perimeter of our FROG (Finished Room Over Garage). As an added bonus, it was sunny, air-conditioned, and serene. No one would hear the noise of the treadmill or TV during a 5 AM workout. Best of all, we still had space to have family movie nights and room for the kids to play board games.

Creating the right environment is just one factor that can boost our motivation. Let’s look at 12 more reasons and how we can overcome these barriers...

Why You're Unmotivated At Work And How To Get Moving Again

#1 - Perfectionism

According to a study published by the Journal of Counseling Psychology 60 - 80% of high-achievers suffer from perfectionism (Stoeber and Otto, 2006). Perfectionism boxes us in with unrealistic expectations, a fear of failure, difficulty delegating, all-or-nothing thinking, self-criticism, and something we’ll look a little more closely at later on - procrastination. All of this pressure can be demotivating.

Breaking through the Barrier of Perfectionism:

Brené Brown, in her book “The Gifts of Imperfection” suggests that perfectionism isn’t the same as striving for excellence, that it’s a shield used to protect the person from shame and vulnerability. If perfectionism is holding you back, Brown suggests the solution is to learn to embrace imperfection, learn what realistic expectations look like and how to recognize when something is “good enough”. Practice self-compassion and vulnerability until they start to feel more comfortable. Focus on your progress, celebrate small wins, and learn to fail forward.

#2 - Lack Of Clarity

Perhaps you don’t have a clear goal in your career that you’re working towards and it’s hard to stay motivated if you can’t see the progress you’re making. Or, perhaps your priorities aren’t clear and you’re trying to achieve too many things at once. That can feel overwhelming and lead to shutting down or task avoidance.

Breaking through the Barrier of Lack of Clarity:

The first step is to create clear, achievable, meaningful goals. We recommend SMART goals, which are specific, measurable, achievable, relevant, and time-based. Keep track of your progress and look back at regular intervals to see how far you’ve come. It’ll fuel your motivation.

It’s also important to prioritize effectively. If you have too many commitments or too many goals you’re chasing all at once, we suggest using the 4Ds to decide what you’ll Do, Defer, Delegate, or Delete. Taking things off your plate can help motivate you to complete what’s left.

#3 - Negative Self-Talk, Emotions And Thoughts

We all experience negative emotions, thoughts, and self-talk from time to time. The trouble begins when the dominant narrative in your mind is full of self-doubt and self-criticism. When negative emotions overshadow your internal climate and when negative thoughts leave little room for creativity or seeing new opportunities. Those things can quickly strangle our motivation.

Breaking through the Barrier of Negativity:

This is one barrier to motivation where you may want to seek support. These habits of negative self-talk or patterns of negative thoughts and emotions can be challenging to break. Having someone who can help you find ways to reframe your thoughts, learn to process and regulate your emotions, and develop a new practice of positive self-talk can be very helpful. It’s also essential to cultivate a growth mindset originally coined by Stanford professor Carol Dweck to describe people who believe that their capacities and talents can be improved with time and effort.

#4 - Distractions And Procrastination

These days, we have endless distractions at our fingertips. So it’s easier than ever to procrastinate, lose track of time (how did I just spend 30 minutes scrolling on Instagram?), and lose focus. Physical clutter and our environment can also become distractions. An average of 2.1 hours are lost daily due to distractions (Basex).

Breaking through the Barrier of Distraction and Procrastination:

Some things here can be really practical. Declutter your space. Have everything you need to stay focused. Silence your phone. Or, a tactic I recently used, break a big task into bite-sized chunks (hello, productivity!).

I walked up the stairs to the second floor and as I turned right, I saw it - a project that wasn’t complete. When we rearranged our home gym, we had 6 very tall and capacious bookcases that we filled to the brim. After putting many books aside for donation (decluttering, check!), we moved many of them to our hallway.

I was looking at two bookshelves and a floor-to-ceiling bookcase that our handyman JP had made even more fabulous with some extra shelves. After he finished, we began to unpack the books. He was trying to reassemble them in a similar way (arranged according to topic and color) and although we worked into the dinner hour, we didn’t quite get finished before he had to go.

The plan had been for me to finish the project, but weeks had gone by and I wasn’t motivated to work on it. So I took inspiration from Lara Casey’s book, “Make It Happen”, and decided to break it down. First, I needed the tools and resources to tackle this project. So I got out a few ladders and cleared the top off another bookshelf.

The first day I got out my ladder, I told myself I would do 15 minutes and then I could stop. My reward was simple. And I couldn’t wait to see the books arranged beautifully and not shoved haphazardly onto 2 or 3 shelves (visualization, check!). I only “made” myself do 15 minutes, but once I got started (and as is so often the case) things were a huge mess before they got better, so I told myself I would do 15 minutes more. Then it became fun, like the pieces of a puzzle coming together and before I knew it, I was done. Sometimes a little extrinsic motivation is all we need to begin.

#5 - Mental Clutter

Sometimes it can be hard to stay focused and motivated if your mind is going 105 miles per hour with all the different concerns, to-dos, and relationship dynamics you’ve got going on inside and outside of work. When our minds are pulling us in 25 different directions, it can be challenging to stay motivated and on top of everything.

Breaking through the Barrier of Mental Clutter:

Similarly to barrier number three (negative self-talk) it can take time to develop and practice the healthy habits that help us declutter our minds. Things like meditation and deep breathing can help you learn to stay connected to the present moment. Journaling can help you express and unload your thoughts so they aren’t swirling around inside your head and process what you think and feel. Exercise or movement can also help you clear your mind whether it’s something like Tai Chi, or Qigong, or a walk in nature, or simply hitting the treadmill.

I also love to do a big brain dump and create a list of to-dos. I find it super helpful in clearing my mind because once I have it down on paper (or digitally), I’m not straining or stressing that I’ve forgotten something.

#6 - Burnout

Emily and Amelia Nagoski, in their book, “Burnout: The Secret to Unlocking the Stress Response Cycle”, define burnout as “the experience of long-term exhaustion and diminished interest, especially in one’s career.” It’s a pervasive mental, emotional, and physical exhaustion that’s often the result of chronic stress, overwhelming demands, lack of support, and a disconnection from your purpose. It’s not a personal failing but a natural response to stress and adversity. And, if you’re feeling this way, you can be sure you’re not very motivated.

Breaking through the Barrier of Burnout:

Learning how to complete the stress response cycle (so that stress doesn’t build up) and prioritize self-care is essential to preventing and managing burnout. Things like getting enough sleep, eating healthy foods, drinking enough water and finding time to exercise might seem obvious, but getting back to basics is exactly what you need. Learning from a mentor or creating a support network can help you begin to find balance. Learning to say 'no' and taking things off your plate can ease overwhelm and give you more time to rest. Finally, finding a way to reconnect with your values and purpose can renew your reasons to engage with your work.

L was the CEO of a healthcare start-up, and with the superhero-sized demands of her role, she soon found herself experiencing burnout. She was overwhelmed and demotivated, struggling to maintain her productivity and passion for her work. As a result, the company’s growth stagnated.

L decided to embrace imperfection and vulnerability and acknowledge her struggles to her team. She connected with them and sought the support she needed. She took steps to simplify her schedule and prioritize self-care. She learned how to complete the stress response cycle by incorporating regular exercise, social activities, and creative outlets into her routine.

L’s burnout didn’t disappear overnight, but with these changes, her energy levels and motivation gradually improved. She was able to lead with renewed passion and clarity, fostering a more positive and productive work environment. Her team noticed the difference and their morale and performance improved as a result.

#7 - Lack Of Accountability

Have you heard of Parkinson’s Law? It says that work will expand to fill the time allotted for its completion. So, if we create a deadline that’s way in the future, it’s easy to get distracted by more urgent matters or procrastinate instead of making progress. And, if it’s a personal goal that no one knows about? Well, we can keep pushing that deadline back, can’t we? Procrastinating, getting distracted, and failing to meet deadlines and milestones can be incredibly demotivating.

Breaking through the Barrier of Lack of Accountability:

Once you tell someone about what you’d like to accomplish and when you’d like to complete it by, it can motivate you to get it done so you can report back to the other person you succeeded.

A study from the American Society of Training and Development found that people who are accountable are 95% more likely to succeed in their goals.

One of the things that motivated me to clear out the garage, create a new workout space, and finish the bookcase project was committing to my goals in writing and telling my accountability partner. I said I would complete the projects and start working out again by the end of June, and I did. That commitment and accountability kept me motivated.

#8 - Fear Of Change

Most of us experience uncomfortable feelings about change. We like stability and predictability because they help us feel safe and in control. But change (like death and taxes) is a constant in life. And when we resist change, when we allow our fear to get loud, it can drain our motivation.

J was an executive at a growing tech company. He was hesitant to hire a Chief of Staff despite his team’s suggestions. He believed he could manage his responsibilities alone and saw hiring a CoS as an unnecessary expense.

J’s reluctance to initiate change resulted in delayed decision-making processes and bottlenecks, which hampered his team’s efficiency. Team members were frustrated because their projects were often stalled, waiting for approval.

J’s team was candid with him during a feedback session and it opened his eyes to the problems they were facing. J reflected on the feedback and realized he was holding off hiring a CoS because he didn’t want to give up control and was afraid that needing help would make him appear weak. J also knew that he was great at building an amazing team of people, so he leaned into his strengths and hired an amazing CoS.

J delegated administrative tasks to his new CoS and created space for himself to focus on strategic decision-making. This improved his efficiency and, in turn, boosted the team’s morale and productivity.

Breaking through the Barrier of Fear of Change:

Learning to embrace change and create processes for change management allows you to navigate change with confidence. It’s also important for leaders to embrace flexibility and adaptability - and coaching can help with that.

#9 - Overcomplication

If we overcomplicate a project or process, it can seem daunting and therefore less achievable. It reminds me of the Lao Tzu quote, “The journey of a thousand miles begins with a single step.” If we focus on the monumental task in front of us as a whole, all the things we’ll need to navigate and accomplish along the way, it can seem overwhelming. But, if we break it down, simplify, and focus on one stage at a time, we can keep ourselves motivated.

Breaking through the Barrier of Overcomplication:

How can you simplify this project? How can you streamline this process? By stripping away all the unnecessary parts, we’re left with something more manageable, something we feel motivated to tackle.

It’s also worth asking and investigating what tools and resources you could use to make this project or process easier to manage or complete.

#10 - Inconsistency

Remember how we mentioned that humans love stability and predictability? Well, perhaps it makes sense that inconsistency throws us off our game and saps our motivation. It can even be something as simple as not eating the way you usually do or sacrificing your self-care to squeeze in more hours at work—ultimately, it doesn’t support you being your best.

Consistency in routines and progress is motivating. We can look back and see what we’ve done. Steady progress inspires us to keep doing the work. Whereas progress one day and procrastination the next puts us on an emotional rollercoaster of feeling accomplished and then feeling guilty.

Breaking through the Barrier of Inconsistency:

What daily (or weekly) routines can you create and stick to that will help you steadily progress toward your goals? Routines help us stay focused, support steady progress, and allow us to experience small feelings of accomplishment, which fuel our motivation.

It’s also worth asking what healthy habits you can adopt that support you in feeling relaxed, refreshed, energized, and ready to do your best work. Because when you can consistently put yourself in that space, you’ll naturally feel less unmotivated.

#11 - Lack Of Meaning Or Purpose

When we don’t see how our work fits into the bigger picture or feel that it doesn’t have much of an impact, it can deplete our motivation. No one wants to feel like they’re simply a number.

Breaking through the Barrier of Lack of Meaning or Purpose:

One of a leader's tasks is to help every member of their team see how their individual contribution supports the larger goals and mission of the organization. We do this because we know that a sense of purpose inspires us and keeps us motivated.

If you’re struggling with this yourself, consider which parts of your role feel the most meaningful. And ask yourself how you might be able to spend more time or focus more on those things. Try setting meaningful goals for your personal or professional development. Visualize the end result and how it will feel. This will assist your emotional brain get on board.

Find ways to link your goals or your work to your values. When we feel out of alignment with our values, we experience resistance or avoidance. And, of course, just like you do with your team members, remind yourself of how your work fits into the bigger picture.

#12 - Disconnection From Strengths Or Virtues

This barrier comes from the work of positive psychologist Dr. Martin E.P. Seligman. His work suggests that when you’re disconnected from your strengths and virtues, it will negatively impact your motivation and overall well-being. The idea here is that if we focus solely on our failures or weaknesses (even if in an effort to learn from them or improve) it can lead to feelings of helplessness and a lack of motivation.

Breaking through the Barrier of Disconnection:

While it’s important to learn from our failures we shouldn’t dwell on them. Use what you learn to make change and keep moving forward. And, while it’s important to identify areas of weakness, it isn’t very helpful to focus all our attention on how to improve here. Instead, it can be an opportunity to bring in support. Or to find tools and resources to guide you in that area.

Seligman emphasizes the importance of cultivating and leveraging one’s strengths to improve mental health and overall life satisfaction. He believes that individuals who are able to identify their strengths and use them in meaningful ways are more likely to experience a sense of purpose and fulfillment. And we’ve already seen how a sense of purpose can fuel motivation.

It might be unrealistic to expect that we’ll always be filled with energy and enthusiasm for our work. But when that feeling of motivation falters it’s important to be able to identify why and find ways to address the issue so that we can feel inspired and excited about our work again. Our hope is that by reading this article, you can identify why your motivation has been lagging and see the steps you might take to reclaim it.