Low Motivation Strategies

Motivation isn't a skill or a trait, it's a feeling that comes and goes just like any other. Therefore, finding ways to encourage motivation and finding ways to get things done even when you aren't feeling motivated are both important. In my experience, motivation typically follows action rather than hitting when you're sitting around doing nothing - so when in doubt, just start doing something. What follows are a variety of techniques that have either empirical or (direct) anecdotal support. Not all of them will work for you, but some might - report back and let me know what does!

Five-second rule: No, not the one that "allows" you to eat a french fry that's barely touched the ground. This is the one popularized by Mel Robbins. Any time you feel an impulse to act (e.g., "I'm going to get this report done now!" "I'm going to go to to the gym!" "I'm going to get out of bed!"), count down 5-4-3-2-1 and then physically move (e.g., stand up, open the laptop, open the book, put on shoes). Often this will help to launch you in the direction you want to go before hesitation, inertia, fear, etc. comes knocking. The basic idea is that counting down from five helps to activate the prefrontal cortex (executive functioning), thereby temporarily overriding habitual responding and avoidance loops (which is more of a basal ganglia and limbic system kind of affair). The physical movement helps to "start" the task in some small way, reduces activation energy, and makes use of the fact that once we take the first step, we're WAY more likely to take the next one. (When I geek out about motivation I will explain the science more, but both neurobiology and psychology research back up this being a good option to try.)

Pomodoro Technique (or a variant): This one is a classic. Set a timer for 15-25 minutes and work until the timer goes off, then set a timer for 5 minutes and take a break. Tasks feel more doable in short chunks. (Feel free to play around with whatever time chunks work best for your brain.)

Adrenaline boost: Right before you sit down to work, do something that'll get your energy (and #motivation) going - listen to an upbeat song, go for a quick walk, do a few jumping jacks. 

Get into nature: Bonus points for getting your #adrenaline boost in nature  - research shows walking in nature helps “directed attention.” A twenty minute walk alone without your phone is ideal, but even just gazing at nature scenes seems to help working memory!

Values reframe: Remind yourself why you’re doing the task, like on a deep level. If you’re doing something boring for work, remind yourself that it’s earning you the paycheck that allows you to feed your loved ones or travel to exciting places (or whatever motivates YOU). If you’re doing the laundry, reflect on how much you value family and caring for others. Taking a minute to reframe the task in a way that reminds you of the deeper why can help boost motivation.

Body doubling: Work in the same space as someone else. Research shows this can really improve productivity, especially for those with #ADHD. Ideally find someone who also is motivated to get work done, rather than someone who just wants to chat.

Ask ChatGPT?: No, I am not recommending you use ChatGPT to do your work for you (unless that’s a viable option), but it can be really great at helping you to start doing your own work. Among many other things, it can provide suggestions for how to do a task, give you examples, break a big to-do item into smaller steps, and create a schedule for how to best allocate your time. AI is an incredible tool, truly - you just have to know what to ask for, recognize its limitations, and not let it stand in for your own critical thinking. 

Gamify tasks: Turn the task into a challenge. For example: "How many emails can I reply to before the timer goes off?" or "Can I finish this in 10 minutes?" Reward yourself if you win.

Power hour: Set aside a specific time block (ideally when your energy is highest) to tackle low-interest tasks in bulk. Put it in your calendar and label it (e.g., "Boring Task Time").

Color-code: Similarly, you can color-code tasks by energy level or emotional resistance. Prioritize high-dread tasks earlier in the day if possible.

Work Cove: Create a distraction free zone that is reserved for hard cognitive tasks - no phones, maybe even no internet if that’s an option. Reserve it only for those times when you REALLY need to focus. Ask loved ones to respect your time in that space.

Visual task list: Create a simple visual checklist. Marking something as "done" often gives you a brief burst of motivation that you can channel into motivating yourself further.

Break it down really, really small: When a task feels overwhelming, breaking it into micro-steps can be useful. Like steps so small they feel silly (e.g., Open Word doc, Write first sentence, etc.). Momentum is a powerful thing.

Build templates and checklists: Turn repetitive tasks (weekly updates, emails) into pre-built templates so you can save mental energy on them. Then all you need to do is fill in as you go.

Bundling: Pair the boring task with something pleasurable. Work at a favorite cafe, drink your favorite tea, or do tasks while watching a favorite TV show (e.g., while doing a series of necessary but dreaded chores like folding laundry, cleaning, and/or meal prep).

Change the environment: Speaking of cafes, working in a new space can boost attention. You can also try a different room, a standing desk, working outside, or working at the library. I personally find that working outside helps my motivation and productivity a great deal.

Reward yourself: Use small, immediate rewards once you've completed a task: 5 minutes of surfing social media, a quick phone game, a snack or beverage. Note: you may need to set a timer for the “reward period” so you can get back on track.

Narrate the task: Talk through what you're doing - even to yourself. This can externalize attention which can help get your head back in the game and get you started when you’re stuck.

Use an app: ADDitude (a good resource in general) discusses some of the many time management apps out there in this article. If you decide to go this route, please use your own judgment when it comes to privacy policies and what you share.

Starter task: If the main task is too daunting, begin with a related warm-up (e.g., if writing is too hard, start by rereading notes or outlining first).

Externalize your thoughts: Use whiteboards, sticky notes, or a journal to get ideas out of your head into the world, even if you're not sure where the thoughts might fit into the final product.

Create deadlines: If you’re one of those people who can’t get work done until the last minute - try to set deadlines for yourself and stick to them. Reward yourself with something small when you do. (Internal/intrinsic rewards are better than external ones, but eh, whatever works!)

Listen to music: Some people need total silence, some need loud upbeat music, and others prefer classical. Play around and see if changing the background music makes a difference.

Reflect: You’ve made it this far in life - clearly you’ve found some ways to motivate yourself before. What’s worked in the past for you? Think about times in your life when you were most productive - is there anything from then that you can try to do now?

Last updated: 11/18/25.