How To Get Motivated When You’re Feeling Overwhelmed
There is nothing worse than feeling a lack of motivation — especially when it hits at exactly the time you really need to get things done. The to-do list keeps growing, deadlines feel heavier, and suddenly even the smallest task feels like a huge effort.
Add darker mornings, colder nights, and the comfort of a warm bed into the mix, and it’s no wonder motivation can disappear.
The important thing to remember is this: feeling unmotivated is normal. It doesn’t mean you’re lazy or failing. More often than not, it’s a sign of overwhelm.
Below are practical, realistic ways to help you reboot your motivation without forcing productivity or burning yourself out.
Why Motivation Disappears
Before trying to “fix” motivation, it helps to understand why it drops in the first place.
Motivation usually fades when:
Your workload feels never-ending
Tasks lack structure or clarity
You’re mentally overloaded
You’re exhausted rather than unmotivated
When admin and responsibilities pile up, your brain moves into survival mode — not action mode.
Practical Ways To Get Motivated Again
1. Break Tasks Into Manageable Pieces
One of the quickest ways to lose motivation is by thinking too big.
“I need to do everything” feels overwhelming.
“I’ll start with one small thing” feels achievable.
Instead of tackling a task from start to finish in one go, focus on one room, one email, one section, or one job. Small progress builds momentum, and momentum rebuilds motivation.
It’s also important to remove tasks that don’t truly need doing. Overloading yourself drains energy before you even begin.
2. Start the Day With a Positive (But Realistic) Mindset
Mindset matters — but it doesn’t mean forcing fake positivity.
Try starting the day with realistic self-talk:
“Today doesn’t need to be perfect.”
“I’ll do what I can.”
“Progress is enough.”
Pair this with gratitude — your health, your family, a roof over your head. Starting the day expecting disaster often guarantees it.
3. Acknowledge How You’re Feeling Without Guilt
Lack of motivation often comes with guilt, and guilt only makes things worse.
It’s perfectly normal to feel tired, flat, or uninspired at times. Allow yourself to recognise how you feel without beating yourself up. Be kind to yourself and let the feeling pass — it usually does.
4. Remind Yourself What Motivation Feels Like
Think back to a time when you felt organised, focused, and on top of things.
You’ve been motivated before — that feeling hasn’t disappeared forever. It’s simply buried under stress or overwhelm right now.
5. Declutter Your Space to Clear Your Mind
Your surroundings often reflect your mental state.
If your workspace feels chaotic, your thoughts usually follow. Start small:
One drawer
One cupboard
One pile at a time
Avoid pulling everything out at once. Small physical order creates mental clarity.
6. Step Away From Noise and Distractions
Constant scrolling, news updates, and notifications can drain motivation fast.
Take a proper break:
Go for a walk
Get fresh air
Put your phone down
A break isn’t avoidance — it’s a reset.
7. Surround Yourself With Inspiration
Look to people who lift you rather than drain you.
That could be:
A positive friend
Someone whose journey inspires you
A podcast, book, or video
Motivation is contagious when it comes from the right source.
8. Use Music to Shift Your Energy
Music can instantly change your mood.
Put on your favourite song, sing loudly, dance around the room. Breaking your current state — even briefly — can lift your energy and mindset.
9. Take a Day Off If You Need One
The world won’t end if you pause.
If you’re exhausted, make sure you’re not letting anyone down, remove guilt from the decision, and take a proper break. Rest is productive when it prevents burnout.
10. Celebrate What You Do Achieve
Motivation grows when effort is recognised.
Even if today you only managed:
One task
One email
One decision
That still counts. Celebrate it.
Final Thoughts
If you’re struggling to stay motivated, it may not be a motivation issue at all — it may be an overload issue. Practical support with admin or operations can help reduce the burden — without adding more pressure.