If motivation isn’t an emotion, how can we create it when we’re tired and just don’t feel like doing anything?
From a compassion-focused therapy (CFT) perspective, we unpack why what we often label as laziness or lack of motivation is actually our body and mind trying to communicate something important.
Here’s the breakdown:
Do You Really Need Motivation—Or Rest?
Before forcing yourself to “push through,” ask if you’re truly exhausted. Our soothe system (the one responsible for rest and recovery) often gets ignored, leaving us depleted. If rest is what you need, motivation isn’t the solution—recovery is. Explore what makes rest feel hard for you and challenge the idea that slowing down is failure.
Can You Change the Bigger Picture?
If tiredness is ongoing, assess the root cause. Are you overworking or dealing with circumstances outside your control, like parenting, health issues, or an intense job? If change is possible—like setting boundaries or prioritising sleep—focus your energy there. If not, it’s about finding ways to work within your reality, rather than pushing through with willpower alone.
Make It Easier
Motivation doesn’t require feeling ready or excited. Action can come from any emotion if you lower the barriers to starting. For example, simplify tasks like cooking by using pre-prepped ingredients or planning low-effort meals for busy days. The easier the action, the less resistance you’ll feel.
Ultimately, motivation isn’t something wefind—it’s something wecreate. By removing obstacles, prioritising self-compassion over self-judgment, and setting ourselves up for success, we can do the things that matter without relying on sheer willpower.