What to Do When You Don’t Feel Like Doing Anything: A CBT Guide to Low Motivation

Struggling to Get Going? Feeling Stuck? Trapped by Your Own Mind?

If you're feeling stuck, unmotivated, and disconnected from the things you used to care about and be able to do then these quick CBT techniques might help. Whether it’s getting out of bed, replying to a message, or leaving the house, sometimes even what can feel like a small task feels too much.

This post explores what might be behind that loss in motivation and how Cognitive Behavioural Therapy (CBT) could help you get moving again, one step at a time.

Why Don’t I Feel Like Doing Anything?

Low motivation isn’t laziness. It doesn't mean you are broken, lazy, stupid, not capable. It can be a symptom of:

• Stress or burnout

• Physical health conditions

• Low mood or depression

• Anxiety or overwhelm

• Feeling hopeless or disconnected from meaning

  
  

In CBT, motivation is closely tied to how we think, feel, act, and how our body responds. When one part of the system is struggling, everything else can be affected.

The Motivation Loop (and How It Gets Stuck)

Here’s a typical cycle I see in CBT:

Loss of physical energy → Unhelpful thoughts ("I don't feel like it, I will do it later, I can't do this, What’s the point?") → Avoidance → Feel guilty or frustrated→ self criticism → Lower mood → Even less motivation

This is known as an avoidance-maintenance loop. In this example, the more they avoid, the worse they feel and the harder it becomes to re-engage.

5 CBT Strategies to Rebuild Motivation:

1. Start with Action (Not Waiting for Motivation)

A key CBT principle is:

🔁 Action → Motivation → More Action

Waiting to “feel like it” it completly understandable but often keeps people feeling stuck. Instead, try starting small, even when you don’t feel ready.

2. Break It Down with Graded Task Planning

Shrink tasks to tiny, manageable actions. I mean really small.

Instead of: “Clean the whole house”

Try: “Put clothes away for 2 minutes with a timer”

✅ Small wins create momentum.

3. Challenge the Unhelpful Negative Thoughts

Thoughts like:

• “I’ll never catch up”

• “I’m so behind, this is pointless”

• “There’s no point starting now”

…can block motivation. In CBT, we learn how to notice and reframe these patterns with more balanced thinking.

4. Track What You Do Achieve

Try keeping an activity log to observe:

• What you are managing to do (even if it feels small)

• What improves or drains your energy

• Links between activities and mood

💡 This helps replace judgment with understanding.

5. Reconnect with Meaning and Values

Ask yourself:

• What really matters to me right now?

• What kind of person do I want to be?

• What’s one small action I could take that aligns with this?

Motivation often follows meaning and can help to make it feel there is a point in starting.

Progress Over Perfection

You don’t have to do everything all at once, and especially not perfectly. You don’t need to get it “right”.You just need to begin, gently, from where you are.

CBT Can Help You Get Unstuck

Low motivation can feel isolating, but you don’t have to figure it out alone.

CBT helps you:

• Understand your motivation cycles

• Break unhelpful patterns

• Rebuild energy, purpose and confidence

  
  

Private CBT for Low Motivation and Burnout

I offer Online CBT to adults across the UK and in-person CBT in Dorset. If you are experiencing low motivation, apathy, emotional fatigue or struggling to get started, CBT might help you.

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Written by Rebecca Cox BABCP Accredited CBT Therapist - rebeccacoxcbt.co.uk cbtbournemouth.com