You don’t have the energy or motivation to do anything?
First, let’s be clear: you are not lazy, broken or somehow failing at being a human. Low motivation can happen when you’re stressed, sleeping poorly, overwhelmed, underfed, over-caffeinated, scrolling too much or dealing with something bigger, like anxiety or depression.
That said, there are a few small things you can implement today that can do a lot for your health, wellness and, yes, even your mood.
Becoming healthier and happier usually does not come from one dramatic life overhaul. It comes from small, boring-but-effective choices repeated often enough that one day you realize you feel a little better than you did before.
Health is really a two-part conversation: the mind and the body.
To feel better, most of us need to support both aspects instead of pretending we can eat a salad once, meditate for three minutes and suddenly become an entirely new person. Would be nice though, right?
Important to note, if your lack of motivation is lasting for weeks, comes with hopelessness, major sleep or appetite changes, or thoughts of harming yourself, please reach out to a medical professional. As noted by the National Institute of Mental Health, depression is treatable, and getting help is not a weakness.
There is a famous book written by Eckhart Tolle, a German-born author, called “The Power of Now,” and the entire idea is basically this: you only ever have this moment.
I know. That sounds simple enough to be annoying.
But most of our worries live in two places: the past and the future. We replay old conversations, breakups, job problems, mistakes and embarrassing things we said in 2014 that truly no one else remembers.
Then we jump ahead and worry about what might happen next. What if I fail? What if they judge me? What if I never get back on track?
Meanwhile, in this exact moment, you may be sitting somewhere safe, reading this article, breathing, and doing okay enough to take one small next step.
That does not mean your problems are imaginary. It simply means your mind can make them feel larger when it is constantly bouncing between what already happened and what has not happened yet.
Happiness is not something you unlock once your life is perfect. It is often something you allow in tiny amounts, even while life is still messy.
Do any of these sound familiar?
“I’m not attractive enough.”
“I’m not as successful as I should be.”
“I don’t have x, y or z, therefore I can’t be happy.”
None of these statements have to become your identity. The problem is that, after repeating them long enough, the brain starts treating them like facts.
One of the fastest ways to interrupt that loop is to come back to the body. Take a breath, notice where your feet are, relax your jaw and bring your attention to what is happening right now.
Meditation is a great resource for practicing this, but it does not need to be complicated. The National Center for Complementary and Integrative Health notes that meditation and mindfulness practices may help with stress, anxiety and overall well-being.
Try this today: sit quietly for five minutes and focus only on your breathing. When your mind wanders, which it absolutely will because that is what minds do, gently bring it back.
No candles required. No perfect outfit. No need to become a monk by Tuesday.
This ties into the first point because a lot of our stress comes from the ego being poked.
Allowing other people to dictate your mood is a sure-fire way to feel unhappy and, in time, unhealthy. You will never be perfect enough, thin enough, productive enough, successful enough or agreeable enough for everyone.
And here is the part that always makes me laugh a little: everyone else is busy worrying about what people think of them too.
Most people are not analyzing your body, your lunch, your outfit, your workout pace or your life choices nearly as much as you think they are. They are too busy wondering whether everyone noticed their own stuff.
Perfection is not a realistic health goal. In fact, chasing perfection often makes people quit before they even get started.
Instead, focus on what you can do today that supports the person you want to become. Not the person Instagram says you should become, and not the version your neighbor, friend, coworker or random internet commenter thinks is acceptable.
For example, maybe your goal is to lose a few pounds, build strength, meditate more often, eat more vegetables or feel less winded when you walk up the stairs.
All great goals. But they need to be for you, not because you are trying to earn approval from someone who may not even know what they are talking about.
The language you use every day also matters more than people realize. A tiny wording change can shift whether you feel defeated or in control.
Instead of saying:
“I’ve got nice legs, but I need to tone my stomach.”Try saying:
“I’ve got nice legs, and I want to strengthen my stomach.”
When you say “but,” it can erase everything before it. Suddenly you are not appreciating your legs at all, because your focus immediately shifts to what you dislike.
Another helpful swap is changing “I should” to “I could.”
“I should go for a walk” sounds like another chore on a very long list. “I could go for a 10-minute walk” sounds like an option, and options tend to feel much better than orders.
Personally, I like this because it removes some of the shame. And shame, in my experience, is not a great long-term motivator.
Try this today: pick one thing you have been saying you “should” do and turn it into a “could.” Then choose whether you want to do it, without turning it into a whole personality crisis.
This is a simple way to start building healthier habits without going into full “new year, new me” mode.
All you have to do is swap one drink you normally have for water. It could be soda, sweet tea, juice, a fancy coffee drink, an alcoholic beverage or whatever drink tends to sneak in and bring more sugar or calories than you realize.
Plain water is great, but sparkling water counts too. Add lemon, lime, cucumber, mint or frozen berries if plain water makes you feel personally offended.
The CDC recommends choosing water instead of sugary drinks as one easy way to reduce added sugar intake. Short answer: it is not glamorous, but it works.
Next, swap one snack for a fruit or vegetable.
You may not think you snack much, but the odd cookie, biscuit, pastry, cake slice, handful of chips or whatever is sitting around the kitchen can add up. I am not saying you can never eat those foods, because that is not real life.
What I am saying is that replacing just one of them with something more nutrient-dense is a small win. And small wins matter, especially on days when motivation is hiding under the couch.
The good news is that fruit and vegetables do not need to be boring. Please do not force yourself to eat sad celery sticks and then wonder why healthy eating feels like punishment.
My personal favorites are:
» Carrot sticks, broccoli, cauliflower or cucumber slices with salsa or hummus
» Apple slices with cinnamon and a little Greek yogurt
» Satsumas, bananas or berries
» Bell pepper strips with guacamole
» Cherry tomatoes with mozzarella or cottage cheese
Fruits and vegetables add fiber, vitamins, minerals and water, all of which can help your body function better. The Dietary Guidelines for Americans continue to encourage a pattern rich in vegetables, fruits, whole grains, lean proteins and healthy fats, rather than a pattern built on restriction and guilt.
Try this today: drink one extra glass of water and eat one fruit or vegetable snack. That’s it.
No detox. No cleanse. No need to announce it to the internet unless you really want to.
Cooking a meal is one of the best things you can do for your health because it gives you more control over what goes into your body.
It can also save money, teach you a useful life skill and make healthy eating feel much less mysterious. In the internet age, finding recipes that match your tastes, budget and actual cooking ability is easier than ever.
You may think healthy eating is boring, but once you understand what herbs and spices can do, it becomes much easier. A little garlic, paprika, chili flakes, basil, cumin, lemon juice or black pepper can take a meal from “fine, I guess” to something you actually want to eat again.
And no, the meal does not need to be dinner. It can be breakfast, lunch or a snack plate that took five minutes and involved no chef-level talent whatsoever.
For breakfast, make an omelet with diced onion, bell pepper and tomato. For lunch, put together a bowl with leftover chicken, rice, beans, greens and salsa.
For dinner, roast a tray of vegetables with olive oil and seasonings, add salmon, chicken, tofu or eggs, and call it done. Sometimes “good enough” is exactly the kind of cooking we need.
A great tip is to prepare ingredients in advance. Chop extra vegetables when you are already cooking, wash fruit before you put it away or make an extra serving of protein for tomorrow.
That way, eating well becomes the easier option instead of the heroic option.
You can even freeze ingredients so they are already prepared when you need them.
This can also help with snacking. Chopped vegetables in a container are much more likely to be eaten than vegetables sitting sadly in the drawer until they become compost.
Try this today: cook one meal, even if it is simple. Eggs, a sandwich on whole-grain bread, soup, pasta with vegetables, a loaded baked potato or a big salad with protein all count.
Nutrition does not have to be complicated to be effective. Again, sometimes we make the whole thing harder than it needs to be.
Think of one realistic goal and tell someone you trust what you want to achieve.
The key word here is realistic. “I’m going to completely transform my life by Monday” is not a goal, it is a recipe for burnout with a side of disappointment.
A better goal might be walking for 10 minutes after dinner three times this week, drinking one extra glass of water each day, meditating for five minutes in the morning or cooking at home twice.
As stated in the Physical Activity Guidelines for Americans, adults should aim for regular physical activity, and even small amounts are better than none. I love that last part because it gives people somewhere to start.
Once you tell a friend, partner, family member or coworker, you are more likely to follow through. Not because you need outside approval, but because support and accountability can make the goal feel more real.
This is one reason people hire personal trainers, coaches or join walking groups. It is not always because they do not know what to do.
Often, they just need someone to check in and say, “Hey, did you do the thing?” Annoying? Sometimes. Effective? Often.
Your goal could be to work up to running for half an hour, stretching before bed, eating breakfast with protein, or meditating every day. Whatever it is, make it specific enough that you know whether you did it or not.
“Get healthier” sounds nice, but it is too vague. “Walk for 15 minutes after lunch on Monday, Wednesday and Friday” gives you something real to follow.
Try this today: write down one small goal and tell one person. Better yet, ask them to check in with you in a few days.
That little bit of accountability may be exactly what helps you start, especially when motivation is not showing up on its own.
Hopefully, this article has brought a few simple things to your attention that can make the health journey easier and more enjoyable.
Any aspect of health and fitness should enhance your life, not take it over. People often forget this and get caught up chasing perfect meals, perfect workouts and perfect routines.
My suggestion? Start small, repeat often and stop treating every imperfect day like proof that you have failed.
You do not need to fix your whole life today. You just need to do one thing that helps future you feel a little better.
Further Reading
• How to Treat Seasonal Depression?
• Understanding and Treating the Effects of Unrefreshing Sleep
• How Yoga Benefits Your Mental Health?
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