Six ways to increase your inner motivation

Motivation is a key part of human behavior. It’s more than just a feeling; it’s a series of brain processes that drives everything we do. Figuring out how to get motivated to work on our goals — especially the goals that don’t feel enjoyable — is a common challenge for many people.

A lack of motivation can be frustrating to live with and can get in the way of your goals, but feeling unmotivated sometimes is completely normal. On the other hand, if you feel unmotivated all the time, it could be a sign of an underlying condition. By understanding the underlying reasons and using techniques from motivational interviewing (MI) and cognitive behavioral therapy (CBT), you can feel motivated again.

1. Understand why you’re feeling unmotivated

Before you start trying to increase your motivation, it can help to understand what’s making you feel unmotivated to begin with. Is this just temporary — were you feeling motivated yesterday but less motivated today? Or have you been feeling unmotivated for a long time?

It’s helpful to identify your personal barriers to motivation so that you can use tailored strategies and get support if you need it. Sometimes, a lack of motivation can come from conditions like attention-deficit hyperactivity disorder (ADHD), which can affect your executive functions, including motivation. Mental health conditions like depression can also affect how motivated you feel.

It may also help to differentiate between intrinsic and extrinsic motivation. Intrinsic motivation is when you feel internally motivated to do something. For example, you might be intrinsically motivated to go to the beach on a sunny day. Extrinsic motivation is being motivated by external rewards or goals, like being motivated to meet a deadline.

Intrinsic and extrinsic motivation are connected but distinct processes. Understanding which one you’re struggling with can help you nail down what needs to change.

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2. Set the right goals

Sometimes, people feel unmotivated because they’re working toward the wrong goals. To inspire motivation, try to set SMART goals — goals that are: 

• Specific
• Measurable
• Achievable
• Relevant
• Time limited 

For example, you might have a goal of getting more fit. But if your goals aren’t specific enough, you may not know when you’ve actually met them or how long it will take to get there — which can decrease motivation. If you haven’t defined what “fit” means for you, exactly, you may start to feel like you’re never “fit” enough. This can naturally be discouraging and deplete you of motivation.

Some examples of SMART goals to replace “getting more fit” include:

• Going to the gym three days per week
• Eating a nutritious breakfast every day for one month
• Trying one new form of exercise every weekend

3. Dig into your values

Motivational interviewing (MI) is a counseling method created to help people increase their motivation to change their behavior. One of the strategies used in MI is to help people identify their core values.

Ideally, your values are at the heart of what you do. They’re your “why.” But when you’re not really sure what your values are, it can feel like you’re working hard for no reason, and, over time, you may lose your motivation to do anything at all.

Try to identify your top three to five core values, or the things that matter most to you in life. Some examples include family, adventure, community, and financial security. After you’ve identified your values, try to tie everything you do back to how it helps you live more aligned with your values. This is especially important for activities you’re feeling unmotivated for.

For example, if you’re feeling unmotivated in your profession because you work in an area that doesn’t directly tie into your values, find ways to connect them. Maybe the income you get from your job allows you to live out your value of adventure or giving back to the community. Or maybe the relationships you’ve built at work relate to your values of friendship and caring.

4. Do things anyway

In cognitive behavioral therapy (CBT), there’s a strategy called behavioral activation that research shows can help decrease depression and improve intrinsic motivation. 

In essence, behavioral activation is about making yourself do activities even when you don’t necessarily “feel” like it. For example, you might go see a friend even if you’re not in the mood to do so, or take a walk even if you’re tired.

The basis of behavioral activation is that a depressed mood and a lack of motivation often get stuck in a never-ending cycle. You don’t feel motivated to do the things that would make you feel better, so you can end up feeling more and more depressed.

By using the concepts of behavioral activation, you can start shifting your mindset away from the idea that you need to “feel” ready before taking action. Motivation often follows action — not the other way around. Waiting for that wave of inspiration or motivation can keep you stuck. 

Instead of focusing too much on whether you feel motivated to do something in the moment, remind yourself of the times when those same activities brought you joy or fulfillment. The more you take action, the more you reinforce to yourself that you don’t have to depend on fleeting motivation to do the things that add value to your life.

5. Envision a better future

Another strategy borrowed from MI is to vividly envision a future in which you’ve accomplished your goals. Ask yourself:

• How would life be better?
• How would you feel once you’ve stayed motivated and accomplished your goals?

By focusing on what meeting your goals would actually mean for your life in concrete terms, you may feel more intrinsically motivated to work toward them.

6. Get support

If these strategies aren’t enough or you’re looking for assistance to help you regain your motivation, reaching out for professional support could make a big difference. Lack of motivation isn’t always something you can fix on your own — especially if it’s been a persistent struggle throughout your life. 

A therapist can help you explore whether underlying mental health conditions, like ADHD or depression, might be affecting your ability to stay motivated. They can also teach you evidence-based strategies, like behavioral activation, and use an MI-based therapy method to help you feel more motivated.

On top of practical strategies, therapy can also provide a space to build self-compassion. Motivation naturally fluctuates, and, when it’s low, it’s easy to fall into self-criticism. You might feel like you should just be able to “push through.” But a therapist can help you recognize and break that cycle by practicing self-compassion. 

They can also work with you to dig deeper into what truly drives you. Instead of setting goals based on external expectations, you can explore your intrinsic motivation — what matters most to you — and start building a life that aligns with your values.

Find care with Rula

If you’ve been struggling with motivation for a long time, there are many strategies you can use to find that passion and motivation. Try identifying your values, setting the right goals, and vividly envisioning a better future. Professional support could also help you break the cycle and move forward. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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