What to Do If You’ve Lost Motivation

From time to time, I hear this almost unmentionable phrase from friends and clients:

“I’ve lost my motivation…”

Or sometimes it’s Drive or Passion that feels missing.

What I’ve noticed is that it’s usually the more self-aware and emotionally connected people who admit this. It takes a certain vulnerability and humility to say those words. It’s not easy to acknowledge that you’re struggling with something so personal.

But losing motivation is only natural. None of us can maintain high energy, drive, clarity, and commitment all the time. So, how comfortable would you be admitting that you’ve lost your motivation?

Recognising a Loss of Motivation

Maybe you’re feeling baffled, fed-up, depleted, discouraged, anxious, fragile, or just plain stuck. Getting a sense that you’ve lost motivation, whether for a small project, a major aspect of your role, or, dare I say it, for life, is a real problem.

The good news? We are born problem-solvers.

The bad news? Some motivation issues are complex, tangled, and nearly impossible to fix alone (unless you’re exceptionally driven, have ample time, and a lot of patience).

Understanding Motivation

To help make sense of motivation, we can look to Daniel Pink, a law grad and journalist who has done remarkable work on the subject. Pink gathered the most respected, scholarly research on motivation, simplified it, and presented it in a way that resonates.

His TED Talk and book are worth a look, but here’s the gist: Motivation is not a one-size-fits-all concept. After years of research, Pink boiled it down into three critical components:

Autonomy – We need freedom in our work and life.
Mastery – We need the experience of getting good at something we value, and continually improving at it.
Purpose – We need to work towards something that feels meaningful, something bigger than ourselves.

A Simple Framework to Find Your Motivation Again

If you’re feeling like you’ve lost your motivation, try running your situation through this simple framework:

Do you have enough autonomy?
Are you free to make decisions in your work or personal life? Is there flexibility in how you approach tasks or responsibilities?
Are you working towards mastery?
Do you feel like you’re improving at something you care about? Are you regularly using your strengths and skills? And are you getting better at them?
Do you have a sense of purpose?
Are you contributing to something that feels meaningful and authentic to you? Is what you’re doing aligned with your personal values?

By reflecting on these questions, you may uncover where the motivation gap lies. Sometimes, a lack of one (or all) of these elements is what causes that sense of burnout or demotivation.

What to Do Next

If reflecting on your situation has brought some clarity, that’s a great first step! You may already begin to see ways to regain your motivation. However, if you’re still feeling stuck, overwhelmed, or unsure of how to move forward, here are some practical tips to help you take action:

Break tasks into smaller steps: Sometimes, the idea of tackling a big task or goal can feel overwhelming. Break it down into smaller, more manageable steps and focus on completing one at a time.
Change your environment: A fresh perspective can come from simply changing your surroundings. Try working in a different space or going for a walk to clear your mind.
Reconnect with your purpose: Remind yourself of why you started this task or project in the first place. Reaffirming the bigger picture can reignite your motivation and drive.
Set short-term goals: Creating small, achievable goals can help build momentum. As you accomplish each one, you’ll feel a sense of progress and achievement.
Take breaks and rest: Sometimes, lack of motivation can stem from burnout. Give yourself permission to rest, recharge, and come back with renewed energy.
Talk to someone: Sharing your thoughts and feelings with a friend, family member, or colleague can give you new insights. They might help you see the situation from a different perspective or offer practical advice.

By taking these steps, you can begin to shift your mindset and find your motivation again. Remember, it’s okay to take your time, motivation isn’t always constant, and it often requires patience and self-compassion.

Seeking Help When Needed

If you’re feeling particularly low, and the lack of motivation is more than just work-related, consider reaching out to someone who can help. If you’re ever feeling suicidal, call Samaritans on 116 123. They take over 10,000 calls a day and are there to listen, support, and help guide you through dark times. Remember, they want to help, and you’re never “bothering” them.

Regaining Motivation in Your Work

As a coach, I can also help you to find your passion and motivation again. You can contact me here, and we can assess your situation through either in-person sessions in Bristol, or remote sessions depending on your location.

Sometimes, all it takes is talking things through, gaining a fresh perspective, and figuring out which pieces of the motivation puzzle are missing. Let’s tackle it together.

James O'Halloran

As a Business Coach I help Founders* and those in Career Transition unlock problems and increase self-mastery so that they are confident in their direction and leadership. Through Career and Business Coaching, I help people who want to disrupt the(ir) status quo.