There’s no such thing as a job you love all the time.
Maybe you’ve been burnt out or are dealing with a difficult project. Or maybe you got passed over for a promotion and feel like you’re in a dead-end job. For those reasons or others, going to work might feel like a chore some weeks. It happens to everyone — but if that feeling persists, it might cause a greater lack of motivation.
When you feel no motivation to work, it can be challenging to accomplish day-to-day tasks. You might procrastinate, count the minutes as they pass, or daydream about doing something else. And it could start to affect not only your performance but your overall job satisfaction and subjective well-being.
Whether it’s the first time you’re experiencing low motivation for work or it’s a recurring challenge, you can take proactive steps to restore your productivity and get back on track.
8 signs of demotivation
A lack of work-related motivation doesn’t manifest in the same way for everyone, which can make it hard to spot. Here are eight common things to look out for that represent low motivation:
- Poor punctuality: You might arrive late to the office, and once you’re there, you start the workday more slowly than usual. This is from dragging your feet and procrastinating starting on your to-do list.
- Increased absence: You could be taking sick days more regularly and often feel like you need a break.
- Lack of focus: Perhaps your attention jumps from one task to another and you can’t seem to focus on one task at a time. You could be spending time on social media, chatting with colleagues, or taking longer breaks than usual.
- Increased negativity: You may view your job or the company you work for more negatively than usual, finding reasons not to complete tasks on time or well.
- Change in mood toward colleagues: When you’re unmotivated, you may even foster negative feelings toward your colleagues. Perhaps someone you previously got along with seems to irritate you more than usual, even if their behavior hasn’t changed.
- Easily overwhelmed: You may feel easily overwhelmed with your workload and anxious about falling behind on your tasks, even though you don’t have the energy to do them.
- Feeling lost: When you’re experiencing a lack of motivation at work, it’s easy to feel lost. Maybe you’ve been questioning your life’s purpose more than usual or wondering if there’s another job out there that will make you happier.
- No motivation to do anything: Your low motivation at work might trickle down into the rest of your life. You might lack the energy to practice your favorite hobbies or spend time with friends.
Why do I have no motivation to work?
You didn’t get to where you are today without motivation. Any achievement takes hard work and drive, whether you’ve completed a degree, received a job offer, or networked your way into a company.
But that doesn’t mean low motivation can’t sneak up on you. Sometimes, life circumstances or work problems affect your energy and interest in your job, impacting your well-being and progress. And you’re not alone: according to Gallup, employee engagement was at 32% in 2022, meaning the majority of workers are experiencing some kind of disconnect.
Here are some common reasons for low motivation at work so you can uncover the root cause and take action:
1. Burnout
The McKinsey Health Institute reports that employees across the globe are experiencing burnout at high rates — even when their employers say they’re committed to avoiding it. And feeling burnt out at work can make you lose motivation and pleasure in your job.
Maybe you’re spearheading a difficult new project or have a habit of working late and failing to rest. Putting in that consistent effort might be too much for you, causing fatigue and a lack of inspiration.
2. Unfulfilling professional life
What makes a fulfilling professional life is subjective, and what motivates you to do a good job might differ as time goes on. Maybe you used to love those long nights at work because they made you feel important, but now they just tire you out instead. If your current job doesn’t match your needs, whether they used to or not, it might be hard to find motivation.
3. Lack of purpose at work
You may feel unhappy if your career and work life don’t align with your personal values or life’s purpose. And according to a study from Oxford University, people who are happy at work are 13% more productive — meaning that lack of contentment could contribute to lower productivity and motivation.
4. Toxic work environment
No one wants to work in a toxic work environment. A toxic workplace can negatively impact your self-esteem and damage your motivation. When a culture of bullying, blame, and office gossip runs rampant, even working in your dream role can easily become hard to handle.
It’s common to feel anxious in a poor work environment, whether harmful behavior comes from your boss or your peers. And it can be challenging to stay motivated to work when you’re always on high alert for micromanaging or harmful comments.
5. Overwhelmed
Overwhelm can manifest from several factors, whether you’re juggling too many tasks at work or dealing with a turbulent personal life at home. When you feel like you have too much on your plate, it can be difficult to calm your mind and focus on work.
6. Striving toward perfection
If you’re a perfectionist, making progress toward outcomes with imperfect results can feel demotivating. Maybe a project isn’t working as you thought, and you feel discouraged to designate more effort. Or a presentation you worked hard on didn’t turn out the way you expected, and you’re no longer eager to present it to your team.
Although striving for greatness in your work is a good thing, it can become a hindrance if it’s making you too afraid to take action.
7. Lack of challenge
If your lack of motivation stems from boredom, it could be a sign that you’re not encountering enough challenge. Although it’s okay to want a job that you find easy, sometimes discovering a position that allows for innovation and problem-solving is enough to add excitement to your work.
8. Lack of job security
Maybe your industry is experiencing layoffs, or you’re a freelancer worried about taking on enough clients. If you’re constantly worried about losing your income, it’s normal to feel anxious — and your motivation levels can take a hit.
9. Mental health challenges
According to the National Institute of Mental Health, one in five American adults lives with a mental illness. If you’re experiencing a mental health challenge — whether you’re aware of it or not — it might be hard to put in enough energy at work or find the drive to do well.
How to stay motivated at work: 7 tips
Feeling a consistent lack of motivation at work might be stressful. You might worry you’ll disappoint your colleagues or even lose your job. But before you let those thoughts take over, take a few deep breaths and reflect.
Your career and position in life are proof that you can find motivation with the right tools. And whether you realized it or not, you’ve most likely used several in the past. Here are seven tips for stimulating self-motivation and tapping into your potential, no matter what obstacles stand in your way:
1. Take breaks
Although your project deliverables and deadlines may feel pressing, taking breaks and tending to your well-being is more important. Stepping away from work helps you recover from stressful tasks and find the energy to keep going, which could be a solution to a day-by-day lack of motivation.
You can make the most of your break by having a refreshing drink or snack, reading something engaging, or enjoying a walk outdoors. Incorporating brief breaks into your workflow may be exactly what you need to alleviate stress and approach tasks with a fresh set of eyes.
2. Change your environment
If you’re working at an in-person office, less productive or chatty coworkers might distract and demotivate you. Try sitting next to more engaged colleagues or working in a quiet space if possible, saving non-work conversations for your lunch break.
And if you work remotely, you can visit a co-working space or a coffee shop to change your environment and feel more accountable to get work done. It might also be time to revamp your home office with decor that uplifts and motivates you.
3. Set goals
With clearer goals and time management techniques, you might find it easier to stay motivated and make progress on tasks. Although many jobs have pre-determined goals and deadlines, try breaking them down into smaller steps and milestones.
If you’re a software developer responsible for programming a new application feature, you can break down your goal into small, measurable steps. Although the end goal is to introduce a new feature, the milestones leading up to the final product could include creating the initial front-end design and testing the final product.
4. Reward your wins
Getting through certain work tasks can be particularly challenging, regardless of your motivation level. To face the to-dos you’ve been avoiding, try using extrinsic motivation to create a reward system, find incentive, and celebrate your wins.
You can set short-term rewards, such as taking a coffee break once you complete a strenuous task, or create significant incentives, such as buying a gift for yourself for achieving a particular goal. If you’re working in sales, you may reward yourself with a watch for reaching a specific end-of-year milestone.
5. Be self-compassionate
It’s easy to spiral when a lack of motivation causes you to procrastinate and miss deadlines at work. But just because you’re experiencing a moment of low energy doesn’t mean you always will. Almost everyone goes through slumps in their productivity and occasionally requires support from colleagues and peers.
Practicing self-compassion can help you mitigate the snowball effects of stress and regain your focus. Instead of being hard on yourself or trying to push through, take a break for some self-care and self-reflection. You might return with new energy and even discover the root of your low motivation.
6. Try reducing stress
Stress affects all systems in your body, causing fatigue and low focus, making it nearly impossible to give your full attention to your job. If stress is the root cause of your diminished motivation, confronting your challenges directly and working toward a resolution might help you reclaim your energy.
Practicing mindfulness exercises such as deep breathing or meditation is another way to mitigate stress throughout the day. By taking part in these relaxation techniques, you can reduce feelings of anxiety, enhance energy levels, and increase focus.
7. Discover what motivates you to do a great job at work
Workplace motivation comes from various sources, whether that’s the intrinsic motivation you feel from doing work you’re proud of or external motivators you gain by maintaining a steady paycheck. But whatever the case, your motivators are unique to you, so take the time to discover what makes you tick.
Here are some factors that might motivate you to do well at work when you’re feeling stuck:
- Receiving gratitude for your hard work
- Feeling a sense of purpose in your accomplishments
- Earning an adequate salary to support yourself
- Maintaining job security
- Working toward a bonus or promotion
- Counting down the days until a vacation or long break
- Becoming a subject matter expert at a certain skill
- Creating a to-do list for the satisfaction of crossing things off
8. Seek help
Whether you’re battling limiting beliefs or living with a mental health challenge like anxiety or depression, it might be challenging to find motivation on your own. If you’ve tried several tips and tricks and are still struggling to regain your energy and ambition, it could be time to seek professional guidance.
Working alongside a mental health professional or a life coach is nothing to be ashamed of. They can help you develop coping mechanisms and return to your usual levels of motivation and productivity — or pinpoint something in your life that needs to change.
Bring back your motivation
When you’re experiencing no motivation to work, it can feel like you’ll never get it back. But finding the root cause of this change is your first step to reclaiming your energy and finding the ambition to continue.
Whether you’re grappling with burnout or taking on too many tasks at once, there are ways to overcome your challenges, like taking breaks and creating your own reward systems. Be self-compassionate, celebrate your wins, and take care of your mental and physical well-being to find balance and restore your motivation.
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