I Don't Want To Do Anything: How To Get Your Motivation Back
If you often feel tired, low-energy, bored with life, uninterested in your usual activities, and that daily tasks feel daunting, you might be living with low motivation or a mental health condition like depression. Common symptoms of depression can include fatigue, loss of interest in previously enjoyed activities, apathy, and a lack of motivation.
Experiencing occasional low mood or low motivation may be natural, but if you are experiencing these symptoms persistently, you may consider seeking treatment. Depression can feel frustrating, and it may feel difficult to figure out how to cope, but treatment is available, and you're not alone.
Why do I feel like I don't want to do anything?
If you feel you don't want to do anything, you might tell yourself:
- I don't want to do anything anymore.
- I don't want to do anything with my life.
- I don't feel like I care about anything.
- I don't want to leave the house.
- No activities interest me.
If any of these feelings or thoughts sound familiar, you may be experiencing symptoms of depression. Many people with depression experience a loss of interest or energy. It may feel like all these feelings are completely out of your control. However, treatment is available, and you can also address these feelings at home.
Tips for addressing apathy and a lack of motivation
If you are frequently feeling off and don't want to do anything, there are various steps you can take to try to address your feelings and regain a sense of motivation. Below are a few ideas to consider.
Talk to your doctor
Before taking other steps, it might be beneficial to consult your primary care doctor, especially if these feelings are unusual for you or have lasted days, weeks, or months. Your doctor may suggest diagnostic testing and blood work to rule out an underlying health issue and get to the root cause of your lack of motivation.
Some autoimmune diseases and vitamin deficiencies can cause lethargy and thoughts of worthlessness or depression. Likewise, certain medications can have side effects that could cause these symptoms. If your doctor finds a medical cause, they may be able to offer a clear treatment plan. For guidance about medication, consult a licensed medical professional. If your doctor can't rule out other underlying medical conditions, they may refer you to a mental healthcare worker instead.
Remember that you are not alone
If you are feeling unmotivated, it may be helpful to remember that you are not alone in this feeling. Many people experience a lack of motivation at some point in their lives, and some people may also feel unmotivated due to external conditions or current events, such as a pandemic.
For example, according to a 2020 Pew Research Center survey, many young teleworkers had difficulty working up the motivation to follow through with their work responsibilities in light of the pandemic. Around 53% of survey respondents ages 18 to 29 said it had been difficult for them to feel motivated to do their work due to Covid-19.
Some people may feel particularly exhausted and unmotivated considering a recent life change. For example, new parents may feel so lethargic and exhausted due to a new baby that they do not leave their house for weeks. Whatever the reason, it can be helpful to decipher where the feelings may be coming from so that you can try to figure out what's wrong, begin to feel better again, and get your energy back.
Be kind to yourself
If you have tasks to complete, you might judge yourself for struggling to complete them. You may feel guilty for feeling unmotivated and start saying unkind statements to yourself in your mind. However, pressuring yourself may cause you to feel worse while not doing much to solve the situation.
Instead of being unkind, try to treat yourself with kindness and compassion. Life can be difficult, and there are many reasons why you may feel unmotivated, which may be out of your control. Be gentle with yourself and allow yourself grace as you move forward.
Practice self-care
In addition to seeking professional help, peer-reviewed studies have shown that self-care strategies can be helpful for those living with depression and anxiety disorders. Self-care might include time in nature, deep breathing, meditation, listening to your favorite music, talking to a close friend, or exercising regularly. Getting outside to partake in light exercise can be a form of self-care. You might also take a short walk before you go to sleep.
Eating a healthy diet and practicing sleep hygiene can also be helpful. Consider spending quality time with close friends and family or journaling about your feelings. These tips may improve your overall well-being and be incorporated into a long-term treatment plan to support you.
Seek help through therapy
If you are unmotivated and don't want to do anything, speaking with a professional therapist may be helpful. Therapy can be a place to explore and get to the bottom of these feelings, identifying ways to manage them. In therapy, you may find helpful ways to feel better, improve motivation, restructure your thoughts, and find self-compassion.
Therapists can be utilized both in-person or through online platforms like BetterHelp. An online therapist may be preferable if you find it challenging to find the energy to travel to an in-person appointment. Instead, you can speak with a therapist virtually from the comfort of your own home. In addition, online therapy may be more cost-effective.
A growing body of research has demonstrated the effectiveness of online therapy for a range of concerns, including depression. For example, one study reviewed the effectiveness of internet-based cognitive behavioral therapy (I-CBT) for treating depression or anxiety. It concluded that there was evidence supporting the acceptability and effectiveness of guided I-CBT for the treatment of depression and anxiety in routine care.
Takeaway
What is it called when you don't want to do things?
Apathy and avolition are standard terms describing feeling when you lack motivation and don't want to do things, but there is a slight difference. Apathy refers to a lack of motivation to do things but also a lack of emotional concern or regard for what's happening around you.
Avolition is like apathy, but it is more severe. If you're experiencing avolition, you might neglect important self-care like personal hygiene, responsibilities for everyday tasks like paying bills, or work or school performance. Avolition is usually a symptom of a mental disorder like bipolar disorder, severe depression, or schizophrenia.
Why am I so unmotivated to do anything?
There are many potential causes for why you feel unmotivated to do anything. Here are some common causes of demotivation:
- Lack of sleep
- Stress
- Overwhelm
- Burnout
- Lack of focus
- A mental health condition like depression or anxiety
- Trauma
- A neurological condition like Alzheimer's or Parkinson's disease
- Feeling a lack of purpose
- Boredom
- Setting (or being assigned) unattainable goals
- Self-doubt
- Unmet personal needs
If you feel significantly unmotivated, such that you don't want to get out of bed in the morning, take care of your personal hygiene, or take care of your responsibilities at home, it could be a sign of something more serious. Seek guidance from a mental health professional to diagnose and treat potential mental health issues.
Why do I have no desire to do things?
You might have no desire to do things because you're burned out at work, school, or home. Feeling overwhelmed is a common source of apathy and demotivation, as is stress. Aside from mental issues, physical problems from inadequate sleep, nutrition, or physical activity may also play a role in apathy. The converse is true, as well. Feeling apathetic might make us less likely to get enough sleep or adequate nutrition or engage in physical movement.
What are signs of apathy?
People typically experience apathy in different ways. One person might be particularly unmotivated to do the grocery shopping, while someone else is fine with grocery shopping but can't get motivated to do other things. Typically, people with apathy experience a lack of motivation in multiple areas of life. Here are some signs that you may have apathy:
- You have a lack of interest or enthusiasm in activities you once enjoyed
- You have a hard time making decisions or feel indifferent about outcomes
- You feel detached or disconnected from others
- You have a lack of motivation to pursue goals or engage in daily tasks
- You have a hard time expressing your emotions, or you feel emotionally numb
- You neglect your personal hygiene or self-care
- You avoid social interactions or feel withdrawn from your relationships
- You feel a sense of hopelessness or helplessness
- You have a hard time concentrating or remembering things
- You're experiencing changes in sleep patterns or appetite
Does lack of dopamine cause apathy?
Medically reviewed studies on dementia patients and people with depressive disorders reveal a connection between apathy and dopamine functioning in the brain. Dopamine is the primary neurotransmitter involved in the proper regulation of areas of the brain associated with motivation and reward, such as the striatum and medial frontal lobe. Dopamine deficiency in these areas can be related to the development of apathy.
Why did I suddenly become apathetic?
Sudden apathy is sometimes caused by stress and overwhelm in daily life. A significant life event like the death of a loved one or the loss of a job can cause sudden apathy, as well. If you feel like you're suddenly unmotivated to do the things you need to, consider reflecting on the past few weeks or months. You may find that your feelings of apathy didn't emerge suddenly but have become more intense and evident with time.
How do you fix apathy?
Fixing apathy often involves addressing underlying issues that might contribute to a lack of motivation and interest. Reflect on possible reasons for feeling apathetic. Have you been significantly more stressed out lately than usual? Are you burned out at work or at home? Do you have any additional symptoms accompanying the feelings of empathy, such as trouble concentrating or sleeping? Apathy is one of many possible depression and anxiety symptoms—both of which are mental health issues that need to be managed. Understanding the root cause can help you develop a plan to address it.
Once you've gained more insight into the possible causes of your feelings of apathy, you can take steps to alleviate it. Here are some strategies that may help in overcoming apathy:
- Set small, achievable goals: Break down seemingly overwhelming tasks into smaller, manageable steps to prevent feeling overwhelmed. Build momentum and reinforce motivation by celebrating the small victories you achieve along the way.
- Establish a routine: Creating a structured daily routine can help provide a sense of purpose and direction. Additionally, it can provide a foundation of predictability in your daily life that can reduce stress and overwhelm.
- Stay connected: It may be challenging to find the motivation, but try to force yourself to engage in social activities regularly and maintain relationships with friends and family members. This can combat feelings of isolation and disconnection and increase overall well-being.
- Practice self-care: Prioritize self-care activities like exercise, proper nutrition, adequate sleep, and relaxation techniques to improve overall well-being.
- Seek professional help: If apathy persists and disrupts your daily life, consider seeking support from a counselor or therapist. They can help you explore your feelings, develop coping strategies, and work towards overcoming apathy.
Is apathy a coping mechanism?
Apathy can serve as a coping mechanism in several circumstances. For example, people may use it to protect themselves from overwhelming stressors or burnout. For some, it can numb painful emotions like shame and anger or difficult feelings associated with adverse situations. In other cases, apathy might serve as a mechanism to avoid dealing with difficult or painful situations. Apathy can also be a form of self-defeating behavior. If you have significant self-doubt or are engaged in negative self-talk, you might use apathy as an "excuse" to avoid rejection or failure.
What are the three forms of apathy?
Apathy is a complex emotion that can manifest in different forms depending on factors such as experience, personal traits, and mental state. The three common types of apathy are:
- Cognitive apathy: This type of apathy refers to a lack of interest or motivation in mental activities such as thinking, problem-solving, decision-making, and planning. People experiencing cognitive apathy may have a hard time focusing, making decisions, or engaging in mentally stimulating tasks.
- Emotional apathy: Emotional apathy describes a lack of emotional responsiveness or the inability to experience or express emotions. People with emotional apathy might appear detached or indifferent to situations that would typically evoke an emotional response. They might also struggle to connect with others on an emotional level.
- Behavioral apathy: Behavioral apathy is characterized by a lack of initiative or motivation to engage in physical tasks or activities. Individuals with behavioral apathy may neglect responsibilities, hobbies, self-care, or social interactions. They may also exhibit low energy levels, procrastination, and an overall lack of interest in doing things that require effort or commitment.
What medication is used for apathy?
No specific medication is approved to treat apathy because it's considered a symptom of an underlying disorder rather than a disorder by itself. Depending on its cause, certain drugs might be prescribed to address related underlying conditions and ease symptoms of apathy.
For example, antidepressant medications may be prescribed to treat symptoms like persistent low mood and lack of motivation. If apathy is caused by a neurological condition like Alzheimer's or Parkinson's disease, medications can be prescribed to address functionality in areas of the brain associated with those types of conditions. If your feelings of apathy are too strong to manage alone, and you feel that medication is the only effective avenue, seek medical advice from a psychiatrist or neurologist.
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