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Moving Past the Motivation Slump

Daniela Canas Baena • January 15, 2025

From stuck and overwhelmed to aligned action

Lately, I've noticed that many of my clients are battling a lack of motivation. And I understand; I've been there before too. Even if on paper or instagram, it looks like we have it all (good job, fun coworkers, great partner, fun vacations, etc), it doesn't mean that we automatically feel joyful, motivated, or like we're thriving. Often, even when everything looks right, our emotions, mindset, energy will tell us if something isn't right. Our job is to pay attention, get curious, and make changes that honor ourselves to live a more fulfilling life.


A lack of motivation can be many things, can come and go, and symptoms vary just as much. That said, many of us share a heightened sense of procrastination, fatigue, and feelings of self-sabotage. If we know we need to take action on something important, why don't we?


Potential underlying causes when experiencing a lack of motivation

Identifying the reason for your lack of motivation is important. It helps you to have compassion for what you're going through. It helps you appropriately address it too. Here are some common and completely normal underlying reasons for navigating periods of time in which motivation dwindles.

  • Burnout from working too much without replenishing your energies
  • Your body having the space to process a challenging period of time you recently overcame
  • Perfectionism, imposter syndrome, or a fear of failure keeping you from trying
  • Overwhelm from having too much on your plate without a clear place to start
  • Mental health conditions like depression, anxiety, or ADHD can impact motivation
  • Periods of loss and grief


Coping, recovering, and re-engaging your life with aligned action

Just like there are many reasons for experiencing a lack of motivation, there are ways to move forward with aligned action. Once we've identified the reason, my clients and I collaborate on the path forward. Here are some of the ways we've worked to regain a sense of motivation and fulfillment:

  • Self-compassion
  • Grounding exercises like breath work or body scans
  • Setting short timers for tasks - like the Pomodoro Method
  • Celebrating the wins no matter how big
  • Creating or changing a routine to meet you where you are right now
  • Making space for intentional rest and the things that energize you
  • Embracing a new mantra to meet thought patterns that do not serve you


A lack of motivation is not a permanent state, nor is it something to be ashamed of. It’s simply a signal that something needs attention. By approaching these periods in our life with curiosity and self-compassion, we can begin to explore the root causes and take intentional steps toward re-engaging with our lives in a more intentional and fulfilling way. Ultimately, motivation isn’t something we have to constantly feel—it’s something we can cultivate and nurture in a way that honors who we are and what we need in this moment.

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