Don’t feel like doing anything? Causes and tips

Everyone feels unmotivated from time to time. It might manifest as a feeling of “I just don’t want to do anything,” or “Nothing I do interests me,” or “I have no motivation to do anything at all.” 

“There are always times when people will not feel motivated in their lives. Even highly motivated people might have an off day or period,” says therapist and NOCD’s Chief Clinical Officer Dr. Patrick McGrath. “There’s nothing wrong with that.”

It’s when you feel this way consistently, or you can’t derive pleasure from even the things you used to enjoy the most that you want to pay attention to what’s going on. Why? Because sometimes not wanting to do anything can be an indication of something deeper, like an underlying mood disorder or other mental health condition. 

Keep reading to find out common reasons for wanting to bow out of, basically, everything—and how to get your mojo back if you’re in a funk.

Why don’t I want to do anything?

There are many reasons you might be experiencing a lack of motivation to do anything—here are some of the most common. 

You’re human

A lot of the causes that follow on this list might have you thinking it’s time to get an evaluation from a professional to rule out something serious. And while they’re all valid—and worth knowing about—it’s critical to realize that sometimes you’re just going through it. And it will pass. When you’re bored, unstimulated, or experiencing a rough patch in life, your motivation to do things may wane—and accepting this fact rather than pathologizing your experience can often help you move through it faster. 

Chronic stress and burnout

Chronic stress is a significant factor in mental health, with research indicating a strong link to burnout and cognitive impairment. It makes sense: If you’ve given all of your energy without replenishing it, sometimes doing nothing feels like the only option. Burnout, as it is defined, is not a medical condition—but rather a manifestation of chronic stress that goes unmanaged. Burnout includes feelings of exhaustion, cynicism and reduced effectiveness.

Depression

Depression is a mood disorder characterized by a persistent feeling of sadness and loss of interest. According to the World Health Organization (WHO), depression is a leading cause of disability, affecting approximately 300 million people globally. If your lack of motivation is accompanied by physical symptoms—like a lack of energy, trouble sleeping, loss of appetite—as well as a general sad, low, or hopeless feeling, depression may be a factor.

Anhedonia

Anhedonia is the technical term for an inability to experience joy in activities most people would find pleasurable. Some research indicates that anhedonia may be caused by a dysfunction of reward processing in the brain. It can be experienced by people who have depression as well as those with schizophrenia, Parkinson’s disease, or debilitating chronic pain. Someone with anhedonia might experience a general sense of emptiness or numbness and feel socially disconnected. Seeing a healthcare professional if you think you have anhedonia is key, as the way to get relief is to diagnose and treat the underlying condition.

Apathy

There’s lack of ability to feel pleasure and then there’s just pure apathy—or the lack of motivation or interest. A person with anhedonia may wish they could enjoy an activity they once loved but no longer can derive any pleasure from it. In contrast, someone experiencing apathy simply doesn’t care to engage in that activity at all. People with apathy may exhibit indifference to their surroundings, lack of motivation for goals or anything future-oriented, and a low desire to engage with people or their environment. Apathy may not always have a clear cause, but can be experienced by people with Parkinson’s disease, schizophrenia, and Alzheimer’s disease.

In fact, apathy typically occurs in 70% of people with Alzheimer’s disease, likely as a result of functional and structural changes in areas in the brain. 

Obsessive-compulsive disorder (OCD)

OCD is a chronic mental health condition where unwanted intrusive thoughts or ideas (aka obsessions) lead to compulsions, or repetitive behaviors or mental acts that are done to neutralize obsessions or ease anxiety. And while OCD is highly treatable with a form of therapy known as exposure and response prevention (ERP), the reality is it often goes untreated. “One of the things that OCD does is take away your enjoyment of things because you now do obsessions and compulsions,” says therapist and NOCD’s Chief Clinical Officer Dr. Patrick McGrath. “It’s a pretty common reason for people with OCD to become depressed, experience anhedonia, and not want to do anything in response.”

Lack of volition—or the feeling of being unable to initiate actions or decisions—as well as anhedonia are under-recognized impacts of OCD. A 2020 study published by the Neuropsychiatric Disease and Treatment found that people with OCD demonstrated clinically significant anhedonia symptoms. Additionally, studies suggest that up to one half of people with OCD also meet the diagnostic criteria for a major depressive episode. The good news is that treating OCD effectively with ERP often helps to resolve the associated symptoms. 

How to regain motivation when you don’t feel like doing anything

When it comes to not wanting to do anything, the first way to address it is to really be honest with yourself: Could there be a mental health condition at play, such as depression, OCD, or something else we mentioned in this article? In cases where an underlying condition is causing you to feel this way, it’s critical to seek out help from a professional as recovery will depend on getting evidence-based treatment.

That said, it’s worth repeating: Everyone experiences a lack of motivation from time to time, and it’s completely possible to break the pattern and get back to doing things you enjoy. Here are some tips that can help for your average don’t-want-to-do-anything slump. 

1. Practice self-compassion

Self-compassion looks like being kind, nonjudgmental, and supportive to yourself even when you don’t think you’re the “best” or most “optimal” version of yourself. Self-compassion often requires being mindful of the words you use to talk about yourself. For instance, instead of saying, “I’m so lazy” you can reframe it and say, “I’m human, and I allow myself to go through ebbs and flows.” A great way to practice self-compassion is to start talking to yourself like you’d talk to your best friend.

2. Break down big tasks into smaller, easier tasks

Breaking down a daunting task that you don’t feel like doing into smaller, easier tasks can help make responsibilities much more manageable and less overwhelming. Likewise, setting specific times for each task can help create a routine, reducing anxiety and improving focus. 

For instance, if you’re planning to clean your entire house, and can’t find the motivation, you might start by taking it room by room. Begin with one area, such as the kitchen, and divide that into specific tasks like wiping down surfaces, washing dishes, and organizing the fridge. Once the kitchen is done, you can move on to the living room.

3. Practice basic self-care

Sometimes when motivation is at a low, even the most basic acts of self-care can be deprioritized. To whatever extent is possible, make sure you’re taking care of your basic needs, such as eating, drinking water, and using the bathroom. When you’re tired, take a nap or get some extra sleep at night. Sometimes the lack of energy has a really practical cause—and solution.

4. Reach out for connection

When you don’t feel like doing anything or even talking to anyone, picking up the phone or sending a text can feel like a colossal feat. 

But often, connecting with a close friend or loved one can be just the thing to break out of a funk. Before deciding who to reach out to, think about what you most need: someone who will inspire you, listen to you, or just add some joy to an otherwise “meh” period in your life.

5. Seek progress, not perfection

Sometimes during a period of being low on motivation, the thing that keeps people stuck is the thinking that “this won’t feel as good as it once did.” But here’s the thing: It’s okay if it doesn’t.

“One of the things that we do for therapy is called behavioral activation (BA) where the goal is to get people back out and doing things they no longer do,” McGrath says. “We want them to realize that they can handle these things and that they can do these things. Even if something doesn’t give you the same amount of joy or pleasure you once had, I still want you to go out and try to enjoy it.”