Breaking the Bad Habit of Not Having Enough Motivation

We all hit those stretches where motivation seems to vanish. Maybe you skip your workout one morning—and then again the next day. Before long, the habit of doing nothing starts to take over.

So how do you break this cycle? It starts by understanding that low motivation is a habit—and habits can be changed.

Step 1: Recognize What’s Going On

It’s not just a lazy day. When you repeatedly put things off, avoid responsibilities, or “just don’t feel like it,” you’ve built a routine that reinforces low motivation. You’re not just unmotivated—you’re used to being unmotivated.

Step 2: Identify What Drains You

Lack of motivation is often triggered by simple things:

Not sleeping well

Hating your job

Poor nutrition

Stress overload

Constant distractions

Start by listing where in your life you feel the least motivated—and what’s causing it. Clarity is power.

Step 3: Weigh the Risks and Benefits

Believe it or not, there are short-term benefits to being unmotivated (like comfort, rest, or avoidance). But the long-term risks are bigger:

Missed goals

Declining health

Lower self-esteem

More stress and guilt

Once you realize how much it’s costing you, it’s easier to shift gears.

Step 4: Commit to Change—Even a Small One

Change doesn’t happen overnight. But it starts with a decision.

Pick one thing to do differently today:

Set your alarm 15 minutes earlier

Go for a short walk

Prep your meals for tomorrow

Cross one item off your list

Then build from there. Momentum creates motivation—not the other way around.

Bottom Line:

Motivation isn’t magic—it’s movement.

Start small. Stay consistent. And remind yourself: you’re in control.

Committed to Your Strength, Health and Wellness,

Valarie

Medical Exercise Specialist