What to Do When You Don't Want to Do Anything

Table of ContentsView AllTable of ContentsCheck In With YourselfTake a BreakTreat Yourself KindlyGo for a WalkTalk to SomeonePlan SomethingStart SmallWrite in a JournalFind What Works for YouAssess Your Symptoms

Table of ContentsView All

View All

Table of Contents

Check In With Yourself

Take a Break

Treat Yourself Kindly

Go for a Walk

Talk to Someone

Plan Something

Start Small

Write in a Journal

Find What Works for You

Assess Your Symptoms

Everyone experiences a lack ofmotivationfrom time to time. On days like this, you might feel tired, irritable, or just unable to stir your usual interest in the things you typically enjoy.

Occasional periods of feeling this way are perfectly normal. It might mean that you’re under extra stress or trying to deal with something out of the ordinary in your life. These feelings are temporary and usually nothing serious. They can sometimes be a sign that you need to step back, take a break, and let your mind and body rest.

“It’s perfectly normal to be unmotivated to do a mentally challenging task after a mentally challenging day at work. Similarly, it would be normal not to be motivated to do physically challenging work after a day full of similar work,” saysTobias Dang, MD, a psychiatrist at Kaiser Permanente in Seattle, Washington. “The human mind and body have limited capacity to sustain effort without rest,” he explains.

At other times, these lingering feelings where you don’t feel like doing anything can be symptoms of more serious problems such asdepressionor some other type of mood disorder.

If you are experiencing a loss of interest in things you usually find pleasurable or a sense of apathy about life in general that lasts for more than two weeks, talk to your doctor.

If these feelings seem like a more temporary state of mind, there are some things you can do to feel better and regain your motivation.

‘What Is Wrong With Me?’ What to Do If You Feel This Way

On dayswhen you don’t feel like doing anything, check in with yourself to make sure that you have the things you need to feel ok. Sometimes these moods can strike due to hunger, tiredness, thirst, or even feeling cooped up indoors.

According to Dr. Dang, such feelings can also stem from causes such as:

Consider your current state and make sure that you address any immediate physical or mental needs. By taking steps to shift your mood and care for yourself, you may find yourself feeling more inspired, motivated, and interested.

Feeling like you don’t want to do anything can be a sign that you’re stressed or burned out. Sometimestaking a breakand spending some time taking care of yourself is the best thing you can do.

Consider giving yourself a “mental health day” where you let go of your expectations of what you think you are supposed to accomplish. Instead, focus on doing things that help you feel restored and comforted.

Let yourself enjoy a nap or lounge with a cozy blanket and your favorite book. The key is to spend this time relaxing and letting your mind and body rest.

Sometimes some fairly simple self-care can help put you in a better frame of mind. Try taking a shower, doing some stretching, and having a glass of water.

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Self-compassioninvolves not only being kind to yourself but also understanding that your experiences are part of being human and being mindful of your own emotions, the good and the bad.

Showing yourself some compassion and consideration can have important mental health benefits. Research has found that when people show compassion to themselves, it can help alleviate the negative effects of stress, reduce feelings of depression and anxiety, and lower overall psychological distress.

So if you’re having one of those days when you really don’t feel like doing anything, treat yourself with a little kindness. Accept it, accept yourself, and allow yourself space, time, and things that you need.

Showing yourself such self-compassion may help improve your motivation when you are struggling with challenges.

Taking a stroll combines the benefits of exercise and spending time outdoors. Exercise has been shown to be effective in both the treatment and prevention of depressive symptoms.

Research also suggests that spending time outdoors has a wide range of mental health benefits. One 2019 study found that contact with nature was linked to better well-being, better mood, more positive social interactions, and increasedhappiness and well-being.

So if you’re battling a low mood and poor motivation,taking an outdoor walkmight go a long way toward helping you feel better, whether it’s a casual stroll around the block or a hike on a local trail.

When you’rein a funk, reaching out to another person can be a great way to break out of an uninspired mindset. Think about who might be a good source of support in moments like this.

Who can you talk to who might understand what you are feeling? Are you looking for someone who can listen or do you want someone who can inspire you to get moving?

Some type of connection with the outside world is critical. Ideally, connecting directly with family or friends is a great first step. Share your experience to break isolation and possible negative thoughts/ruminations.—TOBIAS DANG, MD, PSYCHIATRIST AT KAISER PERMANENTE IN SEATTLE, WASHINGTON

—TOBIAS DANG, MD, PSYCHIATRIST AT KAISER PERMANENTE IN SEATTLE, WASHINGTON

If you aren’t in the mood to hang out with a friend or if your friend is unavailable, sometimes just getting out and just being in the presence of other people can be helpful.

Enjoying a cup of coffee in a busy coffee shop, smiling at people in the grocery store, or saying hi to a neighbor are all simple social experiences that can help shift your mood.

Even if you don’t have the motivation to work on something at the moment, that doesn’t mean you can’t start making plans for what you might like to do in the future. Research suggests that mental imagery, or visualizing things you want to do, helps increase the motivation, expected pleasure, and anticipated reward of those planned activities.

Doing something like planning a trip or some other activity can give you something to look forward to and get excited about.

Thinking about a future project or goal might involve doing things likevisualizing the outcome, planning out the steps involved, or even creating a mood board for inspiration.

When it comes to finding the energy to do something, getting started is often the hardest part. So if you’re struggling with the doldrums, starting with something small can help.

Easy tasks you might try to tackle include:

Chores can be boring, but even the easiest tasks can start to feel overwhelming if you let them pile up. Starting with one small task is sometimes enough to get the ball rolling. Once you get done with that easy chore, you might think that tackling one more might not be so bad.

And if you decide to stop after just one, that’s fine too! Give yourself some grace and do what you can, when you can.

7 Tips for Staying Motivated to Clean Your House When You Are Depressed

When you are struggling with difficult emotions, it can sometimes be helpful to write about them. Some research suggests that journaling can a useful mental health tool.

Often described as expressive writing or writing therapy, this approach has been shown in various studies to help decrease heart rate,relieve anxiety symptoms, and reduce depressive symptoms.

Spending some time writing in a journal can be a great opportunity to reflect on what you are feeling and explore some of the reasons you might be feeling that way.

If these ideas aren’t working for you, start looking for something that is right for your situation and what you are feeling. Some strategies that might help inspire you on those days where you don’t feel like doing anything include:

Dr. Dang also recommends trying interactive tools and apps, spending time with a pet, listening to a podcast, or going outside for a walk to get some stimulation. Self-care, such as getting enough sleep and exercise, are also essential, he says.

If you’ve tried these and other things and still feel listless, it might be time to look at your symptoms and decide if the problem might be something more serious.

If low motivation persists and causes significant problems in daily functioning, talk to someone you can trust or a health care professional.—TOBIAS DANG, MD, PSYCHIATRIST AT KAISER PERMANENTE IN SEATTLE, WASHINGTON

If low motivation persists and causes significant problems in daily functioning, talk to someone you can trust or a health care professional.

Your doctor or therapist may recommend therapy, medication, lifestyle changes, or a combination of these approaches.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

For more mental health resources, see ourNational Helpline Database.

Why Don’t I Care About Anything?

8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Muris P, Petrocchi N.Protection or vulnerability? A meta-analysis of the relations between the positive and negative components of self-compassion and psychopathology: Self-compassion: protection or vulnerability?Clin Psychol Psychother. 2017;24(2):373-383. doi:10.1002/cpp.2005Breines JG, Chen S.Self-compassion increases self-improvement motivation.Personality and Social Psychology Bulletin. 2012;38(9):1133-1143. doi:10.1177/0146167212445599Shaphe MA, Chahal A.Relation of physical activity with the depression: a short review.J Lifestyle Med. 2020;10(1):1-6. doi:10.15280/jlm.2020.10.1.1Bratman GN, Anderson CB, Berman MG, et al.Nature and mental health: An ecosystem service perspective.Sci Adv. 2019;5(7):eaax0903. doi:10.1126/sciadv.aax0903Renner F, Murphy FC, Ji JL, Manly T, Holmes EA.Mental imagery as a “motivational amplifier” to promote activities.Behav Res Ther. 2019;114:51-59. doi:10.1016/j.brat.2019.02.002Bourassa KJ, Allen JJB, Mehl MR, Sbarra DA.Impact of narrative expressive writing on heart rate, heart rate variability, and blood pressure after marital separation.Psychosom Med. 2017;79(6):697-705. doi:10.1097/PSY.0000000000000475Vukčević Marković M, Bjekić J, Priebe S.Effectiveness of expressive writing in the reduction of psychological distress during the COVID-19 pandemic: A randomized controlled trial.Front Psychol. 2020;11:587282. doi:10.3389/fpsyg.2020.587282American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Muris P, Petrocchi N.Protection or vulnerability? A meta-analysis of the relations between the positive and negative components of self-compassion and psychopathology: Self-compassion: protection or vulnerability?Clin Psychol Psychother. 2017;24(2):373-383. doi:10.1002/cpp.2005Breines JG, Chen S.Self-compassion increases self-improvement motivation.Personality and Social Psychology Bulletin. 2012;38(9):1133-1143. doi:10.1177/0146167212445599Shaphe MA, Chahal A.Relation of physical activity with the depression: a short review.J Lifestyle Med. 2020;10(1):1-6. doi:10.15280/jlm.2020.10.1.1Bratman GN, Anderson CB, Berman MG, et al.Nature and mental health: An ecosystem service perspective.Sci Adv. 2019;5(7):eaax0903. doi:10.1126/sciadv.aax0903Renner F, Murphy FC, Ji JL, Manly T, Holmes EA.Mental imagery as a “motivational amplifier” to promote activities.Behav Res Ther. 2019;114:51-59. doi:10.1016/j.brat.2019.02.002Bourassa KJ, Allen JJB, Mehl MR, Sbarra DA.Impact of narrative expressive writing on heart rate, heart rate variability, and blood pressure after marital separation.Psychosom Med. 2017;79(6):697-705. doi:10.1097/PSY.0000000000000475Vukčević Marković M, Bjekić J, Priebe S.Effectiveness of expressive writing in the reduction of psychological distress during the COVID-19 pandemic: A randomized controlled trial.Front Psychol. 2020;11:587282. doi:10.3389/fpsyg.2020.587282American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.

Muris P, Petrocchi N.Protection or vulnerability? A meta-analysis of the relations between the positive and negative components of self-compassion and psychopathology: Self-compassion: protection or vulnerability?Clin Psychol Psychother. 2017;24(2):373-383. doi:10.1002/cpp.2005Breines JG, Chen S.Self-compassion increases self-improvement motivation.Personality and Social Psychology Bulletin. 2012;38(9):1133-1143. doi:10.1177/0146167212445599Shaphe MA, Chahal A.Relation of physical activity with the depression: a short review.J Lifestyle Med. 2020;10(1):1-6. doi:10.15280/jlm.2020.10.1.1Bratman GN, Anderson CB, Berman MG, et al.Nature and mental health: An ecosystem service perspective.Sci Adv. 2019;5(7):eaax0903. doi:10.1126/sciadv.aax0903Renner F, Murphy FC, Ji JL, Manly T, Holmes EA.Mental imagery as a “motivational amplifier” to promote activities.Behav Res Ther. 2019;114:51-59. doi:10.1016/j.brat.2019.02.002Bourassa KJ, Allen JJB, Mehl MR, Sbarra DA.Impact of narrative expressive writing on heart rate, heart rate variability, and blood pressure after marital separation.Psychosom Med. 2017;79(6):697-705. doi:10.1097/PSY.0000000000000475Vukčević Marković M, Bjekić J, Priebe S.Effectiveness of expressive writing in the reduction of psychological distress during the COVID-19 pandemic: A randomized controlled trial.Front Psychol. 2020;11:587282. doi:10.3389/fpsyg.2020.587282American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.

Breines JG, Chen S.Self-compassion increases self-improvement motivation.Personality and Social Psychology Bulletin. 2012;38(9):1133-1143. doi:10.1177/0146167212445599

Shaphe MA, Chahal A.Relation of physical activity with the depression: a short review.J Lifestyle Med. 2020;10(1):1-6. doi:10.15280/jlm.2020.10.1.1

Bratman GN, Anderson CB, Berman MG, et al.Nature and mental health: An ecosystem service perspective.Sci Adv. 2019;5(7):eaax0903. doi:10.1126/sciadv.aax0903

Renner F, Murphy FC, Ji JL, Manly T, Holmes EA.Mental imagery as a “motivational amplifier” to promote activities.Behav Res Ther. 2019;114:51-59. doi:10.1016/j.brat.2019.02.002

Bourassa KJ, Allen JJB, Mehl MR, Sbarra DA.Impact of narrative expressive writing on heart rate, heart rate variability, and blood pressure after marital separation.Psychosom Med. 2017;79(6):697-705. doi:10.1097/PSY.0000000000000475

Vukčević Marković M, Bjekić J, Priebe S.Effectiveness of expressive writing in the reduction of psychological distress during the COVID-19 pandemic: A randomized controlled trial.Front Psychol. 2020;11:587282. doi:10.3389/fpsyg.2020.587282

American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.

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