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Last Updated on April 22, 2020

10 Reasons Why You’re Demotivated and How to Overcome It

10 Reasons Why You’re Demotivated and How to Overcome It

Being demotivated is arguably one of the worst feelings in the world. You feel as though you have no direction and, despite the fact that you are not getting any enjoyment out of getting nowhere, you feel no urgency or drive to make the effort to change your situation.

While this may seem like a bleak situation, fret not! Motivation is like money; even if you have none of it at the moment, you can always get some more!

If you’re reading this, you have most likely run into a wall of demotivation. If this is the case, let’s dive right into the reasons why you may be experiencing this and what actions you can take to get out of it.

1. You Are Working Without Purpose

The biggest reason why someone may be feeling demotivated is that they are living their lives without goals or intent.

If you’re living a life without purpose, you are bound to go through the motions without any sense of direction, feeling as though you are doing things simply for the sake of doing things rather than to work towards something that you want.

Sounds familiar?

Fortunately enough, demotivation that is caused by a lack of life purpose can be easily fixed. All you have to do to work on this demotivational factor is to figure out what it is you are looking for out of life and to establish specific, bite-sized, achievable goals that can help you to get there.

With a life plan you are passionate about, you’ll feel motivated in all aspects of your life quite quickly once more.

This article can help you find your internal drive: Why Is Internal Motivation So Powerful (And How to Find It)

2. Your Lack of Motivation Stems From Fear

When we fear progress, we refuse to move forward, becoming stuck at a certain point in our lives that allows us to only achieve so much on a daily basis. Whether this is an obstacle you have created for yourself in your professional life or your personal life, it becomes more difficult to break free of this cycle as each day passes. This, in turn, manifests into discontent and demotivation.

So, what can you do about this fear when it affects your motivation levels?

The first thing to do is to take note of the fact that you are putting off progress because you are afraid of a certain outcome.

Next, it is important to ask yourself what you are afraid of hearing in relation to your situation and whether or not that fear should really be stopping you from moving forward.

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Finally, you need to start chipping away at that fear step-by-step until you face it head on and conquer it.[1]

True that life can be scary at moments. But is there anything scarier than missing out on opportunities and not living your life to the fullest?

3. You’re Doing Things for the Wrong Reasons

Our body knows how to react in any given situation and the lack of motivation that has you down may be a direct result of what you are doing.

Ask yourself, is everything I do done for the right reasons?

Say, for example, that you are currently working a job that pays well but isn’t truly fulfilling. You know you are working for the financial stability and this keeps you there but it is not truly what you want to do. This slowly wears you down and, because the position provides no purpose for you, you don’t have any real motivation to continue on with the position.

This concept is applicable to all areas of life and, if you feel unmotivated, it is quite possible that you are doing things for the wrong reasons instead of doing things that fulfill you.

4. You Take on Too Much and Are Overwhelmed

It’s great to be ambitious and it is also perfectly fine to take on quite a bit of work and achieve as much as you can during the day. However, when you take on too much, you stretch yourself too thin and become burnt out rather quickly.

If you’re too overwhelmed by the many projects you are pursuing, you are less likely to want to do them. If you fall behind, you lose further motivation and you wind up not enjoying the tasks you are supposed to accomplish and lose the drive to see them through.

The key to staying motivated with anything is to take as much on as possible without making it unenjoyable. Being able to get through your day without feeling stressed and pressed for time goes a long way in helping you to keep your purpose and motivation intact.

If you are feeling overwhelmed, it is important that you learn better time-management skills and more about your limitations in order to craft a better schedule for yourself immediately.[2]

5. You May Be Dealing with Symptoms of a Mental Illness

Although mental illness symptoms are easy to spot for some, others can deal with a mental illness without ever suspecting it.

For example, there are plenty of professionals who deal with dysthymia for years, which is a low-grade form of depression that leaves the individual able to engage in their day but still provides the classic symptoms of fatigue and lack of motivation.

You may also be dealing with full-blown depression, which can result in hopelessness and a lack of enjoyment in daily activities. It also carries more severe consequences if left untreated.

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If you believe that you may be dealing with a mental illness, it is important that you seek for mental health assistance immediately to help reduce the severity of the symptoms and learn how to properly cope with the condition.

You are worth it!

6. Your Goals Are Too Big

Having goals is necessary to leading a purposeful life. However, it may be your goals that are actually at the source of your current motivation problem.

Do your goals look like this:

I want to launch my website and fill it with 100 blogs by the end of this year.

Rather than this:

I want to launch my website by the end of next month and write one blog each week for my new website.

The difference between the two goals is that one is far too large and vague while the other one is achievable and specific.

Think about your to-do list. Is it filled with endless tasks that seem impossible to tackle or is it filled with small steps that foster achievement and excite you when you finish them?

If your goals are too large and you are expecting too much from yourself, you are not going to motivated to chip away at that goal on a consistent basis. Smaller steps are much easier to accomplish and will keep you motivated to achieve the larger end goal.

Break it down and keep it simple! Learn how to set achievable and specific goals here: How SMART Goal Setting Makes Lasting Changes in Your Life

7. You’re Engaging in Self-Sabotage

Perhaps you feel that you don’t have the skills to see it through. Perhaps you think others don’t think you’re capable of achievement and are purposely sabotaging yourself and prevent yourself from moving forward.

In either case, your lack of motivation may be due to your desire to stunt your growth rather than to unleash and prove your greatness to the world.

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Why do you feel that you aren’t capable of what it is you seek to do? If it is the other way around, why do you feel as though others don’t think that you are capable?

Sit down and write down a list of your accomplishments, skills, and strengths. Once you see it written down, you can easily begin to see your own value.

Whether it is to prove someone wrong, to prove yourself right, or to simply shine, breaking through self-doubt or self-sabotage can help you to regain your motivation that is lost under these circumstances.

Learn how to overcome your self doubt in this article: How Self Doubt Keeps You Stuck and How to Overcome It

8. You Believe You Should Have Accomplished More by Now

With the exception of a rare few, a lot of people put pressure on themselves and put themselves down because they think that they haven’t accomplished enough out of all of the time that they have been alive.

It can be easy to get into this state of mind. But the past is the past and the only thing you are in control of is the future.

When you allow yourself to indulge in the past, you fall into the habit of giving up and going through the motions. This habit strips you of motivation and prevents you from making any progress whatsoever.

As the old saying goes,

“Rome wasn’t built in a day”.

You can’t expect to meet your life goals instantly. Instead, work hard each day and measure your progress. Each step forward is a step in the right direction.

Don’t give up!

9. You Have a Habit of NOT Doing Anything

It can be hard to hear but some people are just one of those individuals who do absolutely nothing on a daily basis.

They have plenty of tasks and potential but they choose to not do it simply because they don’t feel like it. And when they finally sit down to take responsibility and move forward, they wonder why they feel demotivated and have such difficulty getting things done.

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The truth is that getting your life together is hard. You are going to have to do a lot of things you don’t enjoy to get back on track and live the life you want.

Sit down, show up, and do what you must in order to get to where you want.[3]

Lifehack’s CEO has some unique advice on this: How to Prevent Inaction from Leading to Regret

10. You’re Settling and Refusing to Push Your Limits

On the opposite spectrum of overwhelm is underwhelm. Underwhelm begins to set in when you are settling on accomplishing less rather than pushing your limits and doing what you know you are perfectly capable of handling.

This choice to not do what you are able to and push your limits can cause a lack of motivation as you are consciously deciding to settle for less and stay in mediocrity rather than moving forward and accomplishing more.

It’s something that we all do when we start to feel a little lazy or tired but it is up to you to hold yourself accountable.

If you can make it happen, it is up to you to make sure that you follow through.

Still doubt if it’s better to push your limits? This will change your mind: Is It Really Better to Step Out of Your Comfort Zone?

The Bottom Line

Even the best of us become demotivated but it is necessary that we get back our drive to push forward and live our best lives.

Using these 10 points, you are guaranteed to find the reasons behind your lack of motivation and the next steps you need to take to recover that drive and passion.

Featured photo credit: S O C I A L . C U T via unsplash.com

Reference

More by this author

Dylan Buckley

Dylan is Lifehack's Motivation Expert specializing in self-development, with extensive experience working for life coaches and startups.

How to Break Free From Negative Thinking for Good 13 Things to Do When You Feel Uninspired and Stuck How to Get Out of a Rut and Start Living the Life You Desire 10 Reasons Why You’re Demotivated and How to Overcome It 9 Types of Motivation That Make It Possible to Reach Your Dreams

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Published on October 16, 2020

13 Productive Things to Do on a Sunday

13 Productive Things to Do on a Sunday

Sunday’s are amazing days. For most of us, Sunday’s are a day of rest — a chance to relax, spend time with our family and friends and step away from work. Yet, for many people, Sunday’s can be a day of gloom. The thought of having to go back to work the next day and rejoin the hustle and bustle of everyday working life creates a dark cloud over a day that should be a joy.

With the right approach, though, Sunday’s can be days of rejuvenation—a chance to recharge our batteries—and to set ourselves up for a fantastic week. It is just a matter of the way you look at Sundays.

Sunday’s give me a chance to take stock of how my week has gone and decide what I want to achieve the following week. Each Sunday allows me to step back from the everyday grind and to measure my progress against the plan I had for the week and to reset that plan to make the next week even better.

Here are 13 ways you can turn Sunday’s into amazingly productive days:

1. Wake up at Your Normal Time

I grew up thinking Sunday’s were a great day to ‘catch-up on my sleep’. The problem here is by over-sleeping on a Sunday, you often find it difficult to get to sleep Sunday night and that begins the cycle of sleep debt you want to avoid.[1]

Waking up at your normal time maintains regular sleep patterns and this helps to make sure your sleep schedule is consistent throughout the week. When you are in a perpetual sleep debt all week, your productivity will sink. Ensuring you have a good night sleep every night, keeps you in a highly productive state.

2. Start the Day With “Me-Time”

“Me-time” is time you give to yourself.[2] It’s time you can spend doing all the things you love doing without the fear of being interrupted. That could be exercise, reading, going for a long walk or meditation.

Before Google and smartphones, people in the U.K. used to wake up on a Sunday morning, take a short walk to the local newsagent to buy the Sunday papers. The Sunday papers had all sort of supplements on books, lifestyle, gardening and fashion.

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You would get home, settle into your favourite armchair and spend an hour or two reading through all these supplements. For me, I would put on some relaxing music and just relax with a nice cup of tea. It was a wonderful way to spend Sunday morning. No stress, no pressure, just me and the Sunday papers.

Decide what you want to do with your Sunday morning, make sure it is focused on you and start this week. You will thank yourself for it.

3. Do Some Exercise

Now, this does not mean you go out and do a 10-mile run or spend one or two hours in the gym. What this means is to get outside and move.

Our lifestyles today have taken away a lot of natural movement. This has become particularly prominent this year with many of us having to work from home. Those walks to the bus stop, train station and the office have gone. Now we get up, move from one room to another, sit down and start work.

Sunday’s give you a chance to move. Take that opportunity. Get yourself outside for an hour or two. Enjoy nature. Go with your family or friends and just have a relaxing hour or two in nature. This is possibly one of the best ways to reduce stress, get some healthy exercise and set yourself up for a wonderful week.

4. Plan the Day

Not having a plan for the day will leave you at the mercy of outside events. Instead, decide on Saturday evening what you will do the next day. Make sure you wake up at your normal time, indulge in your favourite morning drink and start your day.

Having no plan for the day, will likely result in you waking up late, making it difficult to get a good night’s sleep the next evening and you will waste the opportunity to make the day count.

Your plan does not have to be too detailed. Something similar to:

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  • Wake up and make coffee
  • Put on some great music
  • Sit down and enjoy coffee
  • Take a 2-hour walk
  • Read for an hour or two
  • Spend some time with the kids

Just make sure you have a rough plan for the day, but keep things as flexible as possible.

5. Watch a Sports Game

This is a great way to get yourself away from thinking about work and your troubles. I’m a big rugby and motorsport fan and even in these difficult pandemic times, there are plenty of sports events I can watch on YouTube.

Whatever sport you enjoy, take some time on Sunday to watch a game. Just getting into the game, enjoying the skills on show and marvelling at the professionalism removes you from your everyday world for a while. It’s a great way to give your brain some much-needed relaxation and provides a wonderful distraction from your everyday normal life.

6. Make Sure You Do Something Different

Doing the same things day after day will eventually turn every day into a grind. You want to be looking forward to your Sunday’s. Plan to go out for a drive in the countryside, or a walk in an unfamiliar park, or go to the cinema or an outside concert.

Do anything that breaks up your routine. Like watching a sports game, it takes you away from the normal everyday life you lead and gives you something refreshingly different to enjoy and experience.

7. Clean Up

I know, most people hate doing house chores but having a clean, ordered home does wonders for your overall mental wellbeing. I love ending Sunday with a beautifully clean home, knowing everything is in its place, the floors are clean and all my laundry is put away and ready for the following week.

It can be hard to find the time to stay on top of all the cleaning during the week, so setting aside some time each Sunday to do a cleanup leaves you feeling refreshed, energized and ready for whatever the following week will throw at you.

8. Prepare You Clothes for the Following Week

This may seem a bit excessive, but it saves so much time and cognitive overload. All it takes is one bad night’s sleep and you wake up and find yourself rushing around trying to get yourself ready for your first appointment.

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In that state, trying to decide what clothes to wear in another decision you just don’t need. It’s far better to make a rough plan on a Sunday what you will wear for work and have all these clothes ready, washed and ironed.

It also prevents discovering the shirt you want to wear for the early morning meeting is still in the laundry basket when you need it. Plan ahead. It saves so much time and stress.

9. Do a Weekly Planning Session

I’ve experimented doing a weekly planning session on different days but by far, the best day to plan is Sunday. I find that Sunday evenings are the best times to open up my calendar and to-do list, and to plan for the week ahead. It sets me up for the week ahead.

It also helps me to sleep better on Sunday evening, knowing exactly what I need to accomplish the following week. I can start Monday morning without wasting time trying to figure out where things were left the previous Friday.

What I am looking for are where all my meetings are, which days I can focus on my deep and project work and to make sure I have everything processed from the week before.

10. Clear Out Your Email

What? Doing email on a Sunday? Yes. Why? Because the worst thing you can do is start the new week with an inbox full of last week’s unreplied-to emails.

For most of us, Monday morning is likely to be the one day in the week we do not have a lot of email in our inboxes, so we can begin the day on our most important project work. If you spend an hour or two cleaning up your email from last week, you miss a tremendous opportunity to start with a clean slate.

We don’t get a lot of email in on a Sunday, so you can process your inbox and actionable folders to make sure when the new week begins, you not only have a set of outcomes you want to achieve that week, but also begin the new week with no hangovers from the week before.

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11. Do Some Work on Your Side Project

Now, this does not mean work. This means your own personal projects. It could be a DIY project, doing something in your garden, restoring an old car or writing your book.

Sunday’s give you incredible opportunities to do all those things you dream of doing but never seem to find time to do them. Just getting on and doing these side projects removes you from your everyday work, and allows you a few hours to do the things you love doing.

12. Read a Book

During the week, it can be hard to read a good book. We get up, rush out the door to get to work (or move to our home work station and start the computer). When we finish the day, we are exhausted and just want to vegetate in front of the TV.

Don’t waste Sunday’s. They give you a great opportunity to spend time with the books you want to read.

13. Prepare You Meals for the Following Week

This is a great one for those of you who are following a healthy diet and exercise plan. Preparing meals for the following week not only saves a lot of time, it also encourages you to eat healthy on those exhausting days when all you want to do is eating pizza and flopping down on the sofa.

Having a set of pre-prepared meals reduces the temptation during the week when your willpower is at its lowest. It’s quick, healthy and easy to do. It makes sure you are sticking to your diet plan.

Bottom Line

I am not suggesting you try and fit all these things into Sunday. Just pick a few that resonate with you. Do those that will give you the biggest benefit and most joy.

Sunday’s need to be restful, relaxing and give you a chance to do those things you do not normally have time to do. It’s an incredible day, so don’t waste it laying in bed watching endless episodes of your favourite TV series.

More of What You Can Do During Weekend

Featured photo credit: Priscilla Du Preez via unsplash.com

Reference

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