10 THINGS TO DO WHEN YOU’RE NOT FEELING MOTIVATED

Motivation can come from so many different things or activities! For example, I get a rush of dopamine every time I start grabbing the ingredients out of my fridge to make a new dish I’ve never tried. Then later, as I pull out the typewriter I restored to type out a classic poem using keys from the past, my neurons start firing off to my synapses; creating new pathways and learning new habits as I type. Whether I’m creating a new art piece or simply cooking a new meal, I try to make a point of finding the beauty in every moment, as well as the lesson. 

We live in a time where critique is given just as freely as compliments whether it’s from other people or your inner voice. However, I want you to silence it all & do things for the simple joy of it. When you’re not feeling motivated, like you want to get up and do something but can’t find the energy or will to; try one of these ideas to jumpstart your mind.  

These suggestions are simple, but highly effective if you do them with intention. Do your best not to fear failure, because with every failure comes a lesson. 

The motivation to keep going comes after the action of starting. So just start. 

WHAT PART OF THE BRAIN DOES MOTIVATION COME FROM? 

Motivation is triggered when your brain uses dopamine to communicate with its neurons. They are sending off signals before you even do the activity because you are anticipating the moment.  

As the dopamine is released, and your neurons are firing off, you are improving the strength of your synapses, and your hippocampus is being activated in the process. Your hippocampus is in control of the brain’s learning and memory center and plays a big role in motivation, or lack of.  

Other important areas that are activated are the: 

• AMYGDALA — the part that processes emotions. 
• PREFRONTAL CORTEX — involved in planning & reasoning. 

We all have those moments when we feel like we’re getting nothing done, not progressing, or moving forward. We tend to get so caught up with life & the daily tasks that somehow we forget the importance of our growth & self-development. 

Understanding the process behind motivation is important to better understand yourself, & what drives you. It could be an object, activity, or event that is the source of your motivation; & the more you choose to pursue those passions, the more you are training your brain to stay positive & be more productive in your life. 

10 THINGS TO DO WHEN YOU’RE NOT FEELING MOTIVATED 

1. Start a new book series. 

Reading has been shown to reduce stress and depression, and it can be done anywhere. You can read in bed, in a Lyft or on the bus, or even at a coffee shop. Reading takes your mind off of things and provides a distraction from the stressors in life that contribute to feeling unmotivated. 

For those who don’t normally read for fun, though, it may take some trial and error before you find an author that clicks for you. So here are a few suggestions: 

The fantasy genre is perfect for when you want to escape reality into another world. Try George R.R. Martin’s A Game of Thrones series or JRR Tolkien’s The Lord of the Rings trilogy, & then when you’re done watch the movies & see which you like more: the version you created in your mind vs. the version they create on screen. 

Crime fiction is a personal favorite of mine: try authors like John Grisham (The Client), Agatha Christie (Murder on the Orient Express), Dashiell Hammett (The Maltese Falcon), or Patricia Highsmith (Ripley Under Ground). 

For historical fiction lovers, there’s Margaret Mitchell’s Gone With The Wind and Deborah Harkness’ All Souls Trilogy series. 

2. Tackle a craft you’ve always wanted to try. 

I believe that everyone should have a craft. It costs very little, and it opens up a whole new world of creative possibility. You can knit yourself your scarves, you can make jewelry, or you can make quilts from old T-shirts and turn them into blankets. The options are endless! There are so many great ones to choose from—and there are so many places to learn! 

It’s easy to get started with any craft: just pick what works for you, figure out how much time (and money) you want to spend on it, and then go online to find free tutorials that will teach you everything you need to know.  

If you need some inspiration, here’s a list of 35 hobbies to try for under $35.

3. Take a scenic walk somewhere in your city. 

Sometimes we get so caught up with the tasks from our day-to-day lives that it starts to feel like a repetitive loop with no real growth. Taking a scenic walk serves multiple purposes. The obvious one is you’re getting some exercise. On top of that, you’re getting a reminder of how big the world is, & how much it has to offer. Sometimes that’s hard to remember, but when you’re able to change things up your perspective can also change too.  

4. Bake something decadent. 

Baking is one of those activities that can be good for the soul no matter what your mood or skills. It’s relaxing, it’s a great way to spend time with family and friends, it can make people smile, and it gives you the chance to get creative. 

Recipes are relatively easy to find by doing a quick Google search and most involve little prep time with the majority of effort going into the actual baking process. YouTube is also filled with hundreds of thousands of videos that teach you how to bake just about anything from scratch. All you have to do is bring your inner baker out and get started! 

5. Listen to motivational content like T.E.D Talks, audiobooks, podcasts, documentaries, etc. 

The information you put into your mind and body creates the thoughts and ideas that you have. But the endless scrolling on social media and hours sitting in front of streaming services does very little to mentally stimulate us. 

Instead of wasting time on things that don’t serve you, try feeding your mind some positivity and motivation. Start with just 20 minutes a day, & then work your way up to an hour. You can listen to them while you do your laundry, on speaker as you shower, or as you make breakfast for the family. There are no excuses! Changing your habits is a huge start to having a more productive life. 

6. Plant (or start sprouting) herbs on your windowsill. 

Planting herbs on your windowsill is a great way to feel more in control of your life and brings the added benefit of having fresh garnish for cooking. The smell of basil, thyme, parsley, or sage will make you feel more relaxed and at ease. You can grow these plants from seeds that you sprout in water glasses, or you can buy them as small plants and place them directly into the soil. For beginners who don’t have access to a garden, use small pots or even recycled jars or cups: they’ll do just fine! 

8. Practice yoga for 10 minutes each day for a week. 

Yoga is about so much more than just the poses, but don’t let this deter you from trying it out! There are countless benefits to doing yoga, including improved flexibility and balance, reduced stress levels, better sleep quality, lower blood pressure, and heart rate, decreased pain in your joints and muscles, and even an increase in energy levels. Many people who regularly practice yoga say they feel happier overall and experience less anxiety.  

Do yourself a favor by taking time each day to stretch out your muscles while clearing your mind of all other thoughts—even if it’s only for 10 minutes. Once you get into the habit of practicing regularly, you might find yourself wishing you had more time to spend on the mat each day! 

8. Take a bubble bath surrounded by candles and essential oils. 

When you don’t have the motivation to get up and go, one of the best things to do is to relax. Taking a bath can be as relaxing as you want it to be. If you have a bathtub, fill it up and add some lavender oil or Epsom salts for extra relaxation. You can also take the time to light candles and read a book or listen to music while you soak in your bathwater. Make sure the water temperature is comfortably warm without being too hot. 

If you don’t have a bathtub, try taking a foot spa or even just taking a nice shower, enjoying the warmth and water on your skin. 

9. Change your environment. 

Have you ever spent so much time in your home or at work that you start to feel like you’re going crazy? Trust me, this happens to all of us. Sometimes the repetitiveness of everyday life is the reason you have lost your motivation, because when you look around you, all you see is the things that need to be done. It’s easy to get overwhelmed by it all. Constant feelings of being overwhelmed can cause you to be forgetful, have difficulty concentrating, & have an impaired ability to problem solve, amongst other things.  

Instead of getting stuck in this cycle, take a moment to get out of the house, & let the world be your inspiration.  

10. Listen to an album from start to finish without getting distracted. 

Listening to music has been proven to have benefits for mental and physical health, including contributing to memory, decreasing stress and anxiety, improving sleep quality, increasing exercise performance, aiding pain management and more.  

When you listen to an entire album from start to finish, you’re able to immerse yourself in that particular artist’s vision and message—a process that can be cathartic and healing (it can also be a fun way to reminisce). Albums tell stories; they evoke feelings and draw listeners into specific worlds. And while listening through earbuds is great when you want something quick and easy (and portable), vinyl records sound so much better—the warm sound quality of a vinyl album is incomparable.  

Vinyl records are also more immersive because they require you to actually get up from your seat, walk over to pick out an album from your record collection, slide it out of its sleeve, blow the dust off, place it onto the turntable and sit back for a couple dozen minutes (or hours) as the music unfolds before you. 

ALL IT TAKES IS ONE STEP FORWARD

Sometimes we encounter obstacles that get in the way of reaching our goals. But if we keep moving forward, those obstacles become steppingstones towards achieving what we want. Surmounting obstacles and continuing on towards your goals will help you be motivated to achieve them. 

Overall, don’t fear the lack of motivation; it’s a normal part of life. Instead, use these tips to fuel your ambition, so that you can keep pursuing your passions and becoming the best version of yourself possible.