Feeling unmotivated can be like trying to start a car with a dead battery—no matter how much you want to get moving, nothing seems to work. If you’ve ever thought, “Maybe I don’t have a mental health condition. Maybe I’m just lazy,” you’re definitely not alone! Many people—especially neurodivergent folks, like those of us with ADHD—struggle with motivation several reasons.

Let’s cover why this happens so frequently and explore some practical tips to help with self-motivation and getting back on track.

Lazy, unmotivated, or something else?

When someone feels unmotivated, they - and others - will often mistake it for laziness. But it’s essential to distinguish between the two: Laziness implies a lack of desire to act, despite being fully mentally and physically capable, whereas being unmotivated often stems from other factors.

One can certainly cause the other, and you can also be both lazy and unmotivated. Most of the time, what may appear as laziness to others is often much deeper than that.

Common causes of low motivation

• Burnout: Constantly pushing yourself without resting can deplete your energy and motivation reserves.

• Overwhelm: Feeling like there’s too much to do or not knowing where to start can cause a lack of motivation and, ultimately, task paralysis.

• ADHD: More details on this in the next section!

• Perfectionism: The fear of not meeting high standards (whether they’re yours or someone else’s) can prevent you from even starting.

• Depression or anxiety: The constant weight of negative thoughts or overwhelming worry can make even the simplest tasks feel like climbing Mount Everest.

• Lacking clear goals: Without clear objectives, it's easy to lose sight of the bigger picture, which usually comes with a drop in motivation and focus.

• External stressors: Certain life events can drain motivation, like relationship issues, financial troubles, or job insecurity.

• Lack of interest: It’s hard to muster up the motivation to start—let alone finish—a task that’s boring or uninteresting to you.

• Rejection or criticism: Negative feedback or feeling undervalued can demotivate even the most driven individuals.

• Physical health issues: Poor sleep, chronic pain, or other health problems or conditions can contribute to low energy, mental fatigue, and low motivation.

  
  

Understanding motivation and ADHD

Motivation isn’t just about willpower; it’s deeply tied to our brain chemistry—more specifically, the prefrontal cortex, dopamine, and executive functioning skills.

For those of us with ADHD, the brain’s reward system works a bit differently than neurotypicals.

Here’s how ADHD brains are different:

• Dopamine deficiency: Dopamine is a neurotransmitter that helps regulate motivation and reward. Studies show that people with ADHD often have lower levels of dopamine, making it harder to feel motivated by everyday tasks—especially if they’re redundant, boring, or tedious.

• Executive function challenges: Executive functions are the mental skills that help us plan, focus, and execute tasks. With ADHD, these skills are often impaired, making it tough to start or finish tasks. This is called executive dysfunction.

• Interest-based nervous system: Many experts agree said ADHDers have an “interest-based nervous system,” meaning that we’re highly motivated by tasks or activities that interest us, but struggle to start and finish those that don’t.

  
  

It’s important to note, though, that people with ADHD can be lazy sometimes—just like everyone else!

Practical tips to boost your motivation

While understanding why you’re feeling stuck is important, you should also have strategies to counteract it. Here are some practical tips for anyone struggling with motivation.

1. Break tasks into smaller steps. Large tasks can be intimidating. Breaking them down into smaller, manageable steps can make them seem less daunting and more achievable.

2. Use more timers and alarms. Set a timer for 10-15 minutes and commit to working on a task for that period. Often, getting started is the hardest part, and a timer can help you push through that initial resistance.

3. Reward your brain. Since our brains might not produce dopamine as efficiently, external rewards can be helpful. Reward yourself after completing a task, no matter how small.

4. Set clear goals. Beginning a task without a clear objective can derail your momentum before it even begins. Rather than improvising, take a few minutes beforehand to consider the outcomes you hope to see after completing the task. Even better—write them down!

5. Gamify it! Ever heard of gamification? It’s the best way to get kids to do things they don’t want to do! And, unsurprisingly, this also works on adults dealing with a lack of motivation. Create a point system, use timers (see 2), set your objectives (see 4), and make sure you reward yourself if you meet the goal! (See 3)

6. Experiment with routines. Having a consistent routine can reduce the mental effort needed to decide what to do next. This can help reduce feelings of being overwhelmed.

7. Get moving. I know this probably isn’t what you want to hear, but physical activity can boost dopamine levels and improve mood. Even a short walk can make a big difference.

8. Find support. Talking to a therapist, joining a support group, or even chatting about it with friends can provide valuable insights and encouragement. Sometimes, just knowing you’re not alone can be a powerful motivator.

   
   

When to seek professional help

If you’ve tried multiple strategies and still find yourself really struggling to get motivated, it could be helpful to seek support from a mental health professional. They can offer valuable insights and strategies tailored to your specific challenges.

Here are some signs that it might be time to consider professional help:

1. Persistent lack of interest: Even activities you used to enjoy no longer bring satisfaction. This could be a sign of depression or other mood disorder.

2. Constant negative thoughts: You experience continuous negative self-talk or intrusive thoughts affecting mood.

3. Extreme and persistent overwhelm: Simple tasks or “easy” decisions frequently overwhelm you.

4. Long-term difficulty starting and finishing tasks: Everyday responsibilities feel overwhelming and insurmountable. This, along with other symptoms, can indicate attention-deficit hyperactivity disorder, or ADHD.

5. Impact on daily functioning and quality of life: Your unmotivated feelings are significantly affecting your work, relationships, or personal goals.

6. Neglecting responsibilities: You’ve been avoiding work, bills, personal hygiene, or other essential tasks for a while.

7. Difficulty managing emotions: You find it challenging to regulate your emotions and mood, which further impacts your motivation.

8. Feeling disconnected from yourself: You don’t recognize yourself lately, or you’ve been feeling dissociated or disconnected from your usual emotions or behaviors.

A mental health professional can conduct a thorough assessment to understand the root causes of your motivation challenges. They can provide a diagnosis if necessary, and then work with you to develop a personalized treatment plan that can address low motivation, emotional dysregulation, executive dysfunction, and other challenges.

Treatment plans may include therapy, medication management, and lifestyle adjustments. Seeking professional help is a proactive step towards improving your well-being and reclaiming your motivation.

Let’s wrap this up.

Feeling unmotivated can be frustrating, especially when you constantly question whether it's actually laziness—or something deeper. Many adults, especially those with ADHD, face challenges such as executive dysfunction and overwhelm, which only add to the feelings of low motivation.

Also, keep in mind that there’s a difference between occasional laziness and persistent motivation issues! But by taking the time to really understand your brain and what motivates it, you can navigate these obstacles. Each small step forward, no matter how incremental, brings you closer to reclaiming your productivity and improving your well-being.

Remember, progress happens gradually! Celebrate your little wins along the way and try to be patient with yourself. You’ve got this.