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Last Updated on September 26, 2022

7 Things That Cause a Lack of Motivation (And How to Fix Them)

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7 Things That Cause a Lack of Motivation (And How to Fix Them)

If a lack of motivation is affecting your life, you’re in luck, because you’re about to learn the 7 major reasons why you’re short on the motivational energy you need to successfully accomplish your goals and exactly how to fix each of them.

A lack of motivation can cause many problems for each of us. We may have trouble getting projects done, keeping our house clean, or giving the necessary energy to a new relationship. When we don’t have the motivation to improve our lives, we may find our overall well-being takes a hit.

Fortunately, by the time you’re done reading this, you’ll have the knowledge you need to unleash the motivational powerhouse within you. Here are the main causes of a lack of motivation.

1. You Don’t Know What You Want

Of all the reasons responsible for why you might be lacking in the motivation department, this first one is by far the most common: Either you don’t know what you want, or there’s a lack of clarity about what you want.

Whenever I do goal-setting workshops with people or with organizations, one of the first questions I ask is, “What do you want?”

You’d be surprised by how many people are unable to give me a compelling response to that question.

In other words: What’s the outcome you’re after? What would it look like if everything were to go exactly as planned or better?

It’s tough to get motivated to do anything at all when we’re unsure about what we’re after in the first place. Conversely, once we take those fuzzy dreams we have and bring them into focus by writing them out as goals, then the motivation will flow naturally.

If you ask a typical sports fanatic about their favorite team, they can give you so many statistics it would make your head spin. They can give you all the details you need to know about a team and its players–from speed to points per game, etc.

But when someone asks them about the details of their own life, they can barely remember what they had for dinner last night. And it’s not a matter of intelligence, either. It’s about focus.

If you lack motivation in any area of your life, it’s likely because you haven’t decided in detail what you want in that area. And we can’t focus on something if we don’t know what we’re aiming for.

Solution – Write Your Goals

If you’re experiencing a lack of motivation, keep in mind that you can’t hit a target that you can’t see. Identify some compelling, exciting goals for yourself in each of the major areas of your life – physical, financial, emotional, spiritual, etc. – and write them down.

The power of writing goals down has always been underestimated when it comes to a loss of motivation. Why write when you can remember, right? Wrong.

Our thoughts are all over the place, and the first step to achieve your goals and increase personal development is to organize your thoughts[1]. So, write your goals down, however big or small they might be. Make them as specific as possible, and assign deadlines to each of them.

As you write them down and revisit them regularly, they get further drilled into your head, taking you closer to your goals. Doing this small exercise helps you to remain focused, motivated, and lets you track your progress with ease.

You may also want to ask your self these 7 Powerful Questions To Find Out What You Want To Do With Your Life.

2. You’re Not in Control of Your Physiology

Take a moment to picture in your mind what a person who has a lack of motivation actually looks like, physically.

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If a person is unmotivated, how do they stand? How do they sit?

Do they have good posture or bad posture? Are their shoulders pulled back, or are they slumped over forward? Is their back upright or rounded?

Now imagine what a person who’s totally motivated looks like.

How does a person with motivation stand? Close and narrow, or open and upright?

Do they walk with their head held low, or head held high? Are their shoulders slumped forward, or pulled back nicely as they walk?

Is their back bent forward, or are they sitting upright?

What if I told you that you could instantly motivate yourself by mimicking the body language of a motivated person that you just pictured in your mind’s eye?

Solution – Visualize Success

Motion leads to motivation. If you want to get motivated, learn to control your physiological state.

One of the most effective techniques to overcome a lack of motivation is visualizing the process to your desired outcome. This helps you move in a positive direction and achieve your goal.

Close your eyes and focus all your energies on the minutest of details that will take you where you want to go. For example, if your goal is to write a novel, visualize yourself sitting at a book signing, talking with fans of your most recent novel. Try to bring to mind how you’ll feel, what you’ll see, where you’ll be, etc.

Doing this exercise every day inspires you to keep going and increase your motivation. The vision of attaining success will drive you to do better while instilling belief and confidence.

3. You’re Not Aiming High Enough

Whatever we seek to accomplish – writing a book, losing weight, achieving the perfect relationship with our significant others – it’s the degree of desire we have to accomplishing those goals that ends up becoming the crucial element to achieving them.

But too many people try to set limits on their desire, which can cause a lack of motivation. They tell themselves and others that they don’t need wild success. This kind of thinking is dangerous because when we limit the scope of our desire, we limit the scope of what we’re willing to do to reach our goals. And when we limit the scope of what we’re willing to do, we limit the scope of our motivation.

A lack of exciting and desirable goals easily takes far too many people down the road of lackluster levels of motivation.

The solution to this problem is what’s known as The 10X Rule, which states that:

You must set targets that are 10 times what you think you want, and then do 10 times what you think it will take to accomplish those targets.

10X-targets—commonly called “stretch goals“—will spur you on to do more and try more than you ever have before.[2] Besides, even if we fall short of achieving our 10X-level aims and ambitions, better to fall short of achieving a massive target than merely achieving a tiny one.

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But setting a high target is only the first step. The second step is to take 10 times the amount of action you think is necessary to reach that target.

Solution – Fight Your Fear

When we’ve got puny, uninspiring goals, we tend to feel lethargic and unmotivated to achieve them. On the flip side, when we’ve got huge and ambitious goals, we feel empowered and invigorated to take action towards achieving them.

But what’s holding us back from setting the massive goals? Our fear.

Identify the fear that is pulling you back and tackle it.

If you don’t face your fear head on, you cannot expect to conquer it and renew your motivation.

Ask yourself: What is stopping you? What are you scared of?

Once you accept your fear, you can work on an action plan and think of solutions to overcome it.

Then you can set massive goals and take massive action.

Push yourself to your outermost limits. You’ll find that the more action you take, the more motivated you become to continue doing even more.

4. You’re Overwhelmed

Have you ever been so stressed, so overwhelmed, under so much pressure – that you’d rather say, “Screw it. I don’t even care,” than to continue marching forward with whatever you’re trying to do?

Whatever the cause, one thing we know about feeling overwhelmed (or stressed to the gills) is that it can drain motivation, big time.

Solution – Focus

Maybe you took that point I made earlier — about aiming higher and 10X-ing your goals to get you motivated — to heart. But maybe you also aimed a little higher than your current capabilities. If that’s the case, lower the bar bit-by-bit until you hit your sweet spot (which is somewhere between your current capabilities and a goal that’s just hard enough to achieve that you have to stretch a bit to achieve it).

Or, maybe you’ve just got way too many things on your plate. If that’s the case, it’s time to pare down and focus on crushing one big goal at a time, rather than trying to do too many things simultaneously. It’s like that old saying,

“If you chase two rabbits, you won’t even catch one.”

5. You’re Prone to Procrastination

Another thing that can cause overwhelm – which leads to a massive lack of motivation – is when we don’t have enough clarity about what to do next. This ambiguity leads to procrastination, and procrastination leads to a lack of motivation.

Solution – Take Action

Take whatever it is that you lack the motivation to do, and chunk it down to an immediate, doable next action you can take immediately.

Your motivation loss and procrastination go hand in hand. Every time you procrastinate, your motivation levels take a greater hit. The only way to bring an end to this loop is to stop procrastinating.

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Next time you find yourself putting off something for “later,” stop and assess the reasons behind it. Get to the root of the cause and eliminate it in order to overcome this poor habit of procrastinating, which is sabotaging your life and mental health.

Take a look at this guide to learn how to beat procrastination and start aiming higher.

When you finally overcome procrastination, you will realize the positive impact it has on your mood and motivation levels.

6. You’re Not Being Specific Enough

Motivation is like a fickle, fleeting, emotional creature with ADHD. It’s difficult to get it to focus on a single thing for an extended period of time…unless you provide it with very specific directions.

One reason you might have a lack of motivation is because you’re leaving things too open. When things are vague, you may experience a lack of motivation.

When you’re unable to tap into the motivation you need to succeed, it might be because whatever thing you want to get motivated for is too vague. For example:

  • Wake up earlier.
  • Exercise more.
  • Eat healthy.

If you were to choose any of the above examples, here’s how things would most likely play out:

You’ll start off with tons of motivation at the very beginning, but after a little while, you’ll notice that the motivation fades away and loses its potency.

Solution – Be Specific

Give your brain specific and actionable directions. Doing this will provide it with the controlled focus it needs in order to unleash the motivational energy you’re looking for.

An excellent way to drill down and get specific is to ask yourself questions. Here’s a great one that can narrow things down and, as a result, spark some motivation:

“How will I know that I’m successful?”

Answer that question with something specific and measurable.

The more specific you make the actions and habits you need to take up, the smaller they become, and the smaller the action, the easier it is to motivate yourself to do it. Eventually, those small, specific steps you take on a daily basis will stack on top of one another––which leads to a sustained sense of motivation and accomplishment.

7. You’re Seeking Motivation Where You Should Be Seeking Habits

The final reason most people suffer from an ongoing lack of motivation is simply because, at the end of the day, none of us can be motivated all the time. Often times, people say to me, “Wow, you’re so motivated.” But here’s the truth: I just look like I’m motivated all the time, when in reality I’ve just been diligent about installing several keystone habits in the areas of my life that matter to me.

You see, I don’t have to muster up the motivation to get up at 5AM every morning and go to the gym, because it’s a habit.

I don’t have to motivate myself to focus on writing on this article right now, because I’ve developed a habit of writing every day.

I don’t have to motivate myself to do anything that I’ve become habituated to in my life, because habits are things we do regularly and automatically with little or no conscious thought or effort.

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So, here’s the real question: How do you develop habits?

Solution – Start to Build a Habit

You can cook an egg if you go outside on a sunny day and hold a magnifying glass over it. This is because the magnifying glass harnesses the power of the sun’s rays and puts them towards a singular aim—cooking that egg.

But if you go outside and repeatedly wave the magnifying glass side-to-side over the pan, you’ll never cook that egg. That’s what happens with most people—they’re unable to build habits and maintain the motivation to achieve their goals because they’re outside waving that darn magnifying glass over a pan full of uncooked eggs that they’ll never be able to enjoy.

A better way to approach your goals, and the habits you’ll need in order to achieve them, is to harness all your energy and focus towards approaching each of them one at a time, as follows:

  • Choose your goal: What’s one major, long-term goal you’re absolutely dedicated to achieving over the next 12 months or more?
  • Choose your habit: What’s the ONE new habit you can form to achieve or exceed your goal?
  • Next, learn everything you possibly can about how to do it right. Go deep.
  • Identify a habit you can do all the time. It needs to be something you can incorporate into your schedule and execute on a daily basis, no matter what. Eventually, it’ll be something you can do easily, without thinking about it or needing to get yourself all motivated.

Learn more about how to build habits in this article: What Is a Habit? Understand It to Control It 100%

The Bottom Line

What’s causing your lack of motivation? Overcoming a lack of motivation involves identifying why you feel unmotivated and tackling the root cause with the solutions above. Soon, you will find yourself staying motivated and feeling good even during the most challenging times.

TL;DR

Don't have time for the full article? Read this.

7 Things That Cause a Lack of Motivation (And How to Fix Them)

The most common reason for lack of motivation: Either you don’t know what you want, or there’s a lack of clarity about what you want

Identify some compelling, exciting goals for yourself in each of the major areas of your life – physical, financial, emotional, spiritual, etc. – and write them down.

If you want to get motivated, learn to control your physiological state. Visualize the process to your desired outcome.

A lack of exciting and desirable goals easily takes far too many people down the road of lackluster levels of motivation. Set massive goals and take massive action. Use the 10x rule: You must set targets that are 10 times what you think you want, and then do 10 times what you think it will take to accomplish those targets.

Feeling overwhelmed can drain motivation big time. Focus on crushing one big goal at a time, rather than trying to do too many things simultaneously.

Beat procrastination and realize the positive impact it has on your mood and motivation levels. The more specific you make the actions and habits you need to take up, the smaller they become, and the smaller the action, the easier it is to motivate yourself to do it.

Ongoing lack of motivation is simply because, at the end of the day, none of us can be motivated all the time. Install keystone habits in the areas of life that matter to you so you don’t need to be motivated to do it – it’s already a habit.

Featured photo credit: Kreated Media via unsplash.com

Reference

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Dean Bokhari

Author, Entrepreneur, Podcast & TV Host

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