Does it feel like a task that will only take 10 minutes is as difficult as running a marathon? Do you find it harder and harder to start crossing things off your to-do list, let alone finish it completely? That’s OK to feel every once in a while.

Motivation isn’t something that we all have a nonstop supply of. It’s natural for your motivation to dip every now and then, like when you have a vacation coming up or you’re dealing with demanding personal issues that are impacting your mental capacity. Having low motivation can stem from burnout or medication side effects. It can also stem from neurological health concerns, such as a traumatic brain injury.

Low motivation can also be a symptom of mental health or executive dysfunction conditions, including:

• Major depressive disorder
• Bipolar disorder, especially during depressive episodes
• Schizoaffective disorder
• Attention-deficit/hyperactivity disorder

It can be frustrating when you’re not able to muster up the motivation needed to take care of your workload, errands, or even engage in hobbies. If you’re working with a licensed clinical therapist to manage low motivation, there are therapeutic approaches worth trying, including:

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a psychotherapy approach that focuses on how your thoughts impact your emotions and behaviors. A licensed clinical therapist can help you identify and adjust unhelpful or negative patterns that may be contributing to low motivation.

For example, you may think, “If I try this, I’m just going to fail,” which can make you not want to attempt the task at all. A therapist can help you reframe that thought into more manageable, actionable steps. The goal is to acknowledge and replace existing thought patterns that may be interfering with confidence and motivation.

Behavioral activation

One specific CBT strategy that can support motivation is behavioral activation. This approach focuses on interrupting the downward cycle that motivation can follow when someone is feeling low or sedentary for extended periods.

The goal of behavioral activation is to push back against negative thoughts that impact motivation by emphasizing the rewarding feelings that come from completing activities. Whether the activities are big or small, behavioral activation helps reinforce the connection between action and positive outcomes. Instead of withdrawing as negative thoughts and emotions worsen, this approach encourages engagement.

Mindfulness

By focusing on the present and the thoughts you’re having in the moment, you can notice internal barriers that are preventing action. That’s what practicing mindfulness can help support. Mindfulness involves allowing your mind and body to be in a nonjudgmental space and may include techniques such as mindful breathing, walking, or body scanning.

If you’re working to manage low motivation, mindfulness can help increase self-awareness about your needs in the moment while also reducing distractions that interfere with them. This practice supports identifying core values and exploring actions that align with them.

Lightfully can help you learn to manage low motivation

When low motivation affects both everyday responsibilities and activities you enjoy, it can start to feel overwhelming. With effective, evidence-based approaches like CBT and mindfulness, it’s possible to address the mental and emotional factors that contribute to low motivation.

If you meet regularly with an outpatient therapist, they may incorporate these approaches into your treatment plan to help build motivation and confidence. If low motivation is connected to a mental health condition that feels difficult to manage independently, more intensive support may be helpful.

Lightfully offers multiple levels of care that can support adults experiencing depression, anxiety, or schizoaffective disorder, which may contribute to low motivation:

• Residential Treatment
• Partial Hospitalization Program
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

Everything Lightfully does is grounded in evidence-based, data-driven, and whole-person-centered care designed to address the full scope of mental and emotional well-being, including challenges related to motivation.

Change is possible. When you’re ready to take the first step toward addressing low motivation, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.