Feeling stuck? 14 tips to get you out of a motivation slump

Personal GrowthMental Health

Jul 29

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

What do you do when you can't find the motivation to do... well, anything? These 14 tips will snap you out of your motivation slump and back into your life.

Some days, you stare at your screen, let your laundry pile up, and just refuse to look at all your unread messages. Not because you don’t want to or because you’re lazy… You literally just can’t.

Welcome to the motivation slump — a quiet fog that lingers in your brain and just makes everything feel much harder than it really is. When a slump hits, even the things you normally enjoy feel dull and distant. And the trouble is, it can happen to anyone, even the people you’ve always looked up to as high-functioning and successful.

The last thing you need when you find yourself feeling meh is some motivational quote to help you bounce back. You just need to be met exactly where you are.

We’ll get into why these motivation slumps occur and what they might be trying to tell you. Plus, we’ll explore how to gently find your way out of the doldrums, no life overhaul required.

What is a motivation slump?

A motivation slump is a stretch of time when your usual energy, drive, or sense of purpose seems to vanish. Activities that once felt exciting or manageable—like going to the gym or spending time with friends—suddenly feel overwhelming, irrelevant, or just plain exhausting. You’re not necessarily sad or burned out, either… You might just feel disconnected from your usual self, like you’re going through the motions.

These feelings are your body asking for a pause. This is especially true if you’re somebody who wants to keep pushing through until they just can’t anymore. Instead of losing discipline (as most people think a motivation slump entails), it’s actually a sign you’ve lost connection to your body, values, and community.

These slumps can last anywhere from a few days to a few weeks, and while they can feel frustrating (especially in a world that worships productivity), they’re a pretty normal part of the human experience. So instead of fighting it, why not get curious about it?

Why do motivation slumps occur?

Motivation slumps don’t come out of nowhere. They usually build up quietly, under all the deadlines, stress, and invisible weight you carry daily. They might feel random, but there’s usually a deeper reason beneath the surface.

Here are a few common causes of motivation slumps:

Burnout: You’ve been running on empty, pouring out energy without getting enough back. When your body and brain are in survival mode, motivation takes a backseat.
Chronic stress: Stress messes with so much, including your focus, sleep, mood, and immune system. When stress becomes your baseline, your nervous system stays on high alert, and that constant internal noise makes it hard to feel excited about anything.
Lack of rest and recovery: Your brain needs downtime to function properly. When rest is inconsistent (or even worse, nonexistent), motivation can get incredibly affected. Your brain is just too tired.
Emotional weight: Grief, anxiety, heartbreak, depression, and disappointment are all incredibly heavy experiences that take up space. They slow you down, even if you’re just trying to push through.
Disconnection: If you start feeling disconnected from your purpose, values, or people, it’s hard to stay engaged. Life essentially starts to lose its meaning.
Transition or change: Whether positive or negative, any kind of change can throw you off your rhythm. If it shifts your routine or identity—like a new job, a move, a breakup, or any other big decision—it can reduce your motivation while your system recalibrates.
Health factors: Hormonal shifts, nutrient deficiencies, chronic illness, or even subtle changes in sleep or diet can affect your mental clarity and drive. After all, motivation is deeply tied to physical well-being.

How to get out of a motivation slump: 14 tips to get motivated again

Motivation slumps are your body’s way of telling you that something isn’t quite right. So to move through it, you need to take action. Choose gentle resets, making choices that remind your brain and body you’re paying attention to its needs.

Here are 14 ways to help you start shifting out of your motivation slump.

1. Do the smallest possible thing

Think micro actions. You don’t need to run a mile or clean the kitchen, but rather, put on a pair of socks or rinse one dish. When you’re in a slump, even small steps can feel huge, which is why the key here is to make them even smaller.

Action builds momentum… even if the first step is just standing up.

2. Set a two-minute timer

Commit to something for just two minutes, like folding laundry, writing, or moving your body. Give yourself full permission to stop once the timer ends.

The trick is that often, once you’re in motion, you feel more able to continue. Starting is usually the hardest part.

3. Change your environment

A fresh setting can shift your energy, so do the smallest thing you can to change your environment.

Open a window, step outside for a few breaths, move to a different room, or rearrange your space — even if all that means is putting a chair in another part of the room. A change in scenery, however subtle, can signal to your brain that something new is possible.

4. Check in with your body

Slumps are often rooted in unmet physical needs. Ask yourself the following questions to see if you’re taking care of your body:

Have I eaten something nourishing today?
Am I drinking enough water?
How did I sleep last night?
Do I need a stretch, a nap, or a walk?

Notice what your body’s trying to tell you, and then start by drinking water or stepping outside for five minutes. Small signals of care show your brain you’re safe.

💙 Learn to listen to your body’s signals with this Body Scan with Tamara Levitt.

5. Focus on the process, not the outcome

Instead of focusing on what you should finish, shift your attention to what you’re already doing. For instance, don’t pressure yourself to write a perfect report. Just keep typing one sentence at a time.

Focusing on the immediate next step helps alleviate mental pressure.

6. Move your body

Moving your body doesn’t mean doing an intense workout. Try a slow stretch or short walk. You can even dance to a single song in your kitchen.

Movement can increase circulation, support your nervous system, and remind you that your body is still on your team, even when your mind’s in a fog.

💙 This Soothing Your Nervous System movement practice with Mel Mah helps you get out of your head and into your body.

7. Reconnect with your “why”

It’s easy to lose motivation when you’ve lost the thread of why something matters.

Whenever you feel like you have no idea why you’re doing what you’re doing, ask yourself: What purpose does this task serve? Who benefits from this? What future version of me will be glad I did this?

Even reconnecting with a small reason, like “I’ll feel better with a clean space,” can help.

8. Name what’s weighing you down

Unspoken stress is sticky, so write down what’s going on when your head is swirling, or say out loud what’s bothering you. Often, naming the pressure shrinks it, even if you can’t find a solution for it just yet.

9. Reduce decision fatigue

Slumps often show up when you’re maxed out on choices, so create fewer hurdles between you and the task you’re trying to accomplish. Simple guidelines are often best when our minds are in flux.

Try something like:

Lay out your clothes the night before
Meal prep for the week
Create tiny, actionable to-do lists

10. Stop waiting to “feel like it”

Contrary to popular belief, motivation doesn’t always come before action. It often follows it.

If you start something low-pressure, even while you’re dragging your feet the whole time, it can unlock just enough momentum to keep you going. Motivation can come during the task, too.

11. Swap judgment for curiosity

Instead of blaming yourself and asking yourself what’s wrong with you, try getting curious instead. Consider what’s going on beneath the surface.

Ask yourself:

Am I avoiding something uncomfortable?
Do I need more support?

Whatever it is, give it to yourself. Self-compassion is far more effective than self-criticism.

12. Build a support circle

The best way to ease out of a motivation slump is to build a circle of support around you.

Text a friend and tell them about your one tiny goal for the day. Join a co-working session. Ask someone to gently check in.

Just knowing someone’s with you can help pull you out of the spiral.

13. Allow pleasure without productivity

Slumps often get worse when you deny yourself anything enjoyable until you feel like you “deserve” it. But pleasure is part of recovery.

Watch a funny video. Make tea and do nothing. Read something just because you want to. Giving yourself permission to enjoy yourself is incredibly powerful.

14. Remember that it’s okay to pause

Sometimes, the most helpful step is to simply rest. Your body might be asking for stillness, and that’s okay. Pushing through when you’re depleted only makes the slump last longer, so remember, rest is productive when it’s restorative.

💙 This Pause to Breathe meditation with Prof. Megan Reitz can help you rest even when you're short on time.

Motivation slump FAQs

What’s the difference between burnout and a motivation slump?

Burnout and motivation slumps can look similar from the outside, with symptoms of exhaustion, low energy, and heavy resistance.

The difference is that burnouts are more severe and long-lasting. A burnout usually stems from chronic overwork or emotional overload, and comes with deeper symptoms like cynicism, detachment, and a sense of hopelessness.

A motivation slump, on the other hand, is often shorter and not as all-consuming. It can be triggered by stress, fatigue, or emotional lows, but it typically responds well to rest, reconnection, and small adjustments. Think of burnout as a full system shutdown, while a motivation slump is more like your body asking for a quick reboot.

How long does a motivation slump usually last?

It depends on the person. For some people, a slump might last only a few days. For others, it can stretch into weeks, especially if it’s tied to underlying stress, grief, or life transitions.

The good news is that slumps are usually temporary, especially when you give yourself time, space, and compassion instead of trying to force your way out of them. But if your low motivation lingers beyond a few weeks or starts to seriously affect your daily functioning, it might be time to check in with a therapist or doctor to rule out depression or other mental health concerns.

Is it normal to feel unmotivated for no reason?

It’s more common than you might think. Motivation is influenced by a tangled web of things: sleep, hormones, mood, nutrition, stress levels, and sometimes, even the weather.

Your brain just needs a break at times, even if you can’t pinpoint exactly why. You just need to accept that sometimes, there isn’t a reason for your slump, so try to offer yourself support rather than judgment.

How do I get out of a motivational slump?

The key is starting small — and yes, that means really small. Focus on one doable step that doesn’t require a full mental overhaul, so think things like drinking water, sending one text, or opening a window.

Then, check in with your body. Are you rested? Fed? Moving enough? These basics are often overlooked, but they’re foundational. When your body is taken care of, you feel taken care of, too.

Finally, reconnect with something that gives you meaning, even if it’s a simple activity like talking to a friend, spending time in nature, or being creative. Momentum builds with the tiniest shift.

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Calm Editorial Team