The document discusses lack of motivation and provides several possible reasons for it, including avoidance of discomfort, self-doubt, being over-extended, lack of commitment to goals, and mental health issues. It then offers various plans and strategies to increase motivation, such as acting as if you feel motivated already, using self-compassion, taking breaks, pairing tasks with enjoyable activities, managing your to-do list, practicing self-care, and rewarding yourself for working.

1. Professional development
What to Do When You Have No Motivation

2. Does a lack of motivation obstacle us?

3. •A lack of motivation can be the biggest obstacle to
reaching your goals.
•When you have no or low motivation to complete a task
(or even start one):
•1) Consider the possible reasons why you’re struggling.
•2) Develop a plan to help motivate yourself to get going.

5. What are the possible reasons?

6. 1) Avoidance of discomfort
sometimes a lack of
motivation stems from a
desire to avoid
uncomfortable feelings

7. 2) Self-doubt
•When you think you can’t
do something—or are
convinced you can’t tolerate
the distress associated with
a certain task—you’ll likely
struggle to get started

8. 3) Being over-extended
•When you have a lot going
on in life, you’ll likely feel
overwhelmed. And this
feeling can zap your
motivation

9. 4) Lack of commitment to a goal
•Agreeing to a task simply
because you felt obligated, or
declaring a resolution out of
peer pressure, may mean your
heart really isn’t in it.

10. 5) Mental health
•A lack of motivation is a
common symptom of
depression. It can also be
linked to other mental
illnesses, like anxiety.

11. What are the plans you can do?

12. • You may be able to trick yourself into feeling
motivated by changing your behavior. Act as
if you felt motivated, and your actions may
change your emotions.
• Don’t wait for motivation.
• taking action will increase your motivation,
which makes it easier to keep going.
Act as If You Feel Motivated

13. • When you’re struggling with motivation You
might think, “It’ll be too hard,” or, “I’ll never
get it done anyway.” These types of
thoughts will keep you stuck.
• Try arguing the opposite. When you think
you’re going to fail, argue all the reasons
why you might succeed
Argue the Opposite

14. • You might think being hard on yourself is the
key to getting motivated. But harsh self-
criticism doesn’t work.
• After failing a test, students spent more time
studying when they spoke to themselves
kindly. Additionally, they reported greater
motivation to change their weaknesses when
they practiced self-acceptance (a key
component of self-compassion).
Practice Self-Compassion

15. • The 10-minute rule can help you get started.
Give yourself permission to quit a task after
10 minutes. When you reach the 10-minute
mark, ask yourself if you want to keep going
or quit. You’ll likely find that you have enough
motivation to keep going.
• Getting started on a task is usually the
hardest part. Once you get going, however,
it’s much easier to keep going.
Use the 10-Minute Rule

16. • Fresh air, a change of scenery, and a little exercise
can do wonders for your motivation. Walking in
nature can be especially beneficial.
• A 2013 study published in the British Journal of
Sports Medicine found that walking half a mile
through a park reduces brain fatigue
• Being surrounded by nature can provide the
mental escape you need to return to your project
feeling more motivated than before
Go For a Walk in Nature

17. • Boost your mood by adding a little fun to
something you’re not motivated to do. You’ll feel
happier and you might even look forward to doing
the task when it’s regularly paired with something
fun. Like listening to something you love
• Just make sure that your fun doesn’t impair your
performance. For example, watching TV while
writing a paper might distract you and slow you
down even more.
Pair a Dreaded Task With Something You Enjoy

18. • Keep in mind that most people underestimate how
long something will take them. And when they
don’t get it done on time, they might view
themselves as lazy or inefficient. This can backfire
by causing them to lose motivation—which makes
it even harder to get more things done
• Take a look at your to-do list and determine if it’s
too long. If so, get rid of tasks that aren’t essential
Manage Your To-Do List

19. • You’ll struggle with motivation as long as you aren’t
caring for yourself.
• Exercise regularly.
• Get plenty of sleep.
• Drink water and eat a healthy diet.
• Make time for leisure and fun.
• Use healthy coping skills to deal with stress.
• Avoid unhealthy habits
Practice Self-Care

20. • You might find focusing on the reward helps you
stay motivated to reach your goals.
• For example, if you have a long paper to write for
class, you might tackle it in several different ways
• Write 500 words, and then take a 10-minute break.
• Eat one piece of chocolate after 30 minutes of
work.
• Work for 30 minutes, and then spend 5 minutes
checking social media.
Reward Yourself for Working

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