I don’t want to do anything: advice to regain motivation

It is often taken for granted that there is only one way to bottom out psychologically: to feel deeply sad and in intense pain. However, this is not the case.

There is also another type of psychological wear that is based not on excess but on absence. More specifically, the lack of energy and motivation. This feeling of emotional stagnation and lack of motivation is usually reflected in a very simple thought: “I don’t want anything”.

In this article we will see what are the characteristics of this mental state and what can be done to curb it.

    I don’t feel like doing anything: the warning signs

    The refusal to do anything is something totally different from laziness or fatigue. It is a psychological disposition by which the person finds it foolish to set short or long term goals or objectives.

    Some of the most common signs that something is wrong in those who are unwilling to do anything are:

    • Maintain a very sedentary life.
    • Isolation and lack of social interaction.
    • Abandonment of projects that have remained afloat, or step to invest much less work than expected.
    • Feeling that you are living without exciting goals and direction.
    • You just wanna sleep or try it.


    In the most extreme cases of this phenomenon, we speak of abulia and it is one of the typical symptoms of depression. Abulia is the total lack of desire to live or do an activity. On the other hand, abulia frequently appears alongside anhedonia, the inability to experience pleasure, with which one feeds oneself encouraging an extremely sedentary life.

    In these cases it is very important assist as soon as possible with the help of mental health professionalsSince the problem is severe enough to severely erode the quality of life and even increase the chances of suicidal thoughts.

      Possible causes

      There are different possible causes that can cause a lack of desire to do an activity. It is, like almost all psychological phenomena, multicausal, And part of its origin is biological, while the other part must transpose our experiences in relation to the outside and with others.

      What to do to regain motivation?

      Anyone who feels identified with this idea of ​​“I don’t want to do anything” can follow these tips to get better and get out of this stage.

      1. Make commitments

      From the first moment a person decides to get down to work to get out of this state for which they have no desire to do anything, it is already a great progress, given the nature of the problem to be solved. . While he won’t do much good if he doesn’t manifest himself in actions, If that does not materialize.

      Therefore, we have to be clear from the start that what comes next is to do the opposite of what the body asks of us, because in the first place the problem is that the body is forcing us to stand still and do nothing. The logic to follow from now on is to force yourself into tasks.

      2. Practice physical exercise

      Exercise is probably one of the least desired things to do when faced with bullying or a similar psychological phenomenon. however, much of the solution literally activates: Engage in moderately physically demanding tasks.

      It’s a simple solution for good and bad: it’s easy to understand what needs to be done, but having the strength to act on it and investing the time to achieve it is not pleasant.

      This helps us achieve a minimum state of activation which will help us to be able to feel excited about more projects and experiencesSo this is one of the most important tips to get you started.

      3. relate to others

      Social relationships generate contexts in which it is easier to come into contact with new and exciting situations. Break away from routine by widening the circle of friends it turns out that this is something almost spontaneous, which happens without having to put in any effort.

      The situation already offers these kinds of experiences in which other people they bring us new philosophies of life, new perspectives and sources of motivation, And that in general, give reasons for doing something other than sleeping or staying in bed.

      4. Live a healthy life

      The right sleep; neither too little nor too much. In addition, do not stay in bed for hours if it is not for sleep, and if you are in good health. so you don’t run out of energy easily.

      5. Divide your projects into shorter goals

      Lack of motivation is a problem especially at the beginning; once something has started to be done, the more enjoyable it is to keep doing it, and the more it compensates for the effort required.

      For that, you should try to make it easier to start activitiesAnd breaking them down into small, sequentially organized tasks is the most efficient way to accomplish this. This way, the prospect of entering this field doesn’t seem so difficult.

      6. Come therapy

      Relying on the psychological help of a therapist is always a way of relying heavily on the recovery of motivation. Wanting to do something other than sleep is often like seeing a psychologist.

        Bibliographical references:

        • Pantoni, L., Basile, AM, Romanelli, M., Piccini, C., Sarti, C., Nencini, P., et al. (2001). Abulia and cognitive impairment in two patients with capsular infarction of the knee. [Article]. Acta Neurologica Scandinavica, 104 (3), 185-190.
        • Schuch, FB; Vancampfort, D; Firth, J; Rosenbaum, S; Ward, PB; Silva, ES; Hallgren, M; Ponce De Leon, A; Dunn, AL; Deslandes, AC; Fleck, deputy; Carvalho, AF; Stubbs, B (July 1, 2018). “Physical activity and incidental depression: a meta-analysis of prospective cohort studies.” The American Journal of Psychiatry. 175 (7): 631-648.

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