Feeling flat and unmotivated?

Top tips for dealing with low motivation 

1. Be kind to yourself 

Remember, you're not alone. Be kind to yourself and notice what you're feeling without judging yourself.  

2. Notice and record time spent on daily activities to see what helps 

Noticing your feelings when you're doing different activities is so important. You can make a record of the things that you find rewarding or fun and try to schedule more time into your day to do those things. 

3. Work out what matters or is important to you 

Spend some time thinking about what really matters to you – what your values are – and which activities are in line with that. If you can find the essential value in activities, you are more likely to do them.  

4. Do more of what matters 

Plan activities that are in line with your values, like doing something nice for someone else or something that helps you move in the direction of your goals. Quite simply: work out what is important to you and then try to do more of it! 

5. When you're feeling unmotivated, start doing something anyway 

Start with a small step, even if you don't feel like it. Feelings of motivation usually appear after you've started to do something. And be sure to take note of your progress and what you've achieved, rather than the end goal. Getting started with a small step is a big achievement when you feel unmotivated.