We’ve all had those days at work where just can’t seem to get into it. Maybe we’re having a hard time staying focused, maybe we’re feeling particularly exhausted, or maybe we’re even just plain bored.
Whatever the reason is, off days happen to everyone at some point. When we have no motivation to work, a few hours at the office can seem like a lifetime of misery, and we can start to get down ourselves for not living up to our fullest potential.
While it’s normal to have our off days, we don’t have to be stuck in a rut forever. Here are seven reasons why you’re feeling burnt out, and what you can do to get motivated to work again.
1. YOU’RE TOO BUSY
In our modern work culture, being busy is often seen as a status symbol — it shows that you’re in high demand and trusted with a lot of tasks. While this validation might be good for your self esteem, spending your entire waking life in “work mode” can lead to you feeling burnt out, and thus, unmotivated.
Many people think that working to their highest potential means trying harder to outwork others and taking on more responsibilities than necessary. While doing so can reward you short-term results, it can also be extremely draining.
What can you do address this motivation-killing issue? Take more breaks throughout the day and prioritize your work. Go for a walk or run, have lunch somewhere other than your desk, and heck, take a nap if you need to. Sometimes the best way to stay focused or find answers to our work-related problems is to just take a step away for a moment.
Make sure to take your breaks at the right time. For instance, if your energy is at its peak in the morning, focus on your toughest challenges for the day during that window to make the best use of your productivity. Once you’ve accomplished your biggest or most daunting projects, take a break for a few minutes to recharge your brain.
2. YOU HAVE A HARD TIME GETTING STARTED
Trying to get to work on a project when you just don’t even know where in good gravy to start is a total motivation-drainer. We’ve all heard that getting started on a big task or challenging project is the hardest part, and once you actually get into the swing of it, the whole thing can seem a lot less intimidating.
To build up your motivation, take steps to increase your productivity. The key to staying motivated when you can’t figure out how to approach a project is to eliminate the barriers that keep you from getting started in the first place.
For example, if you have a hard time pulling the trigger on writing an article, sometimes it helps to just write the first sentence — it doesn’t even have to be good! You can always go back and change it, but getting started will help you get into the groove of working.
Try to create a routine that helps you ease into the workday and build momentum. If drinking coffee makes you feel more productive, make sure to brew a cup — or three — to help you transition into work mode.
If coffee isn’t your thing (you’re living a lie), try meditating or listening to your favorite song. This is great way to get your brain in the mood to work and organically move into a productive state of mind.
3. YOU HAVE A HARD TIME SEPARATING WORK FROM YOUR PERSONAL LIFE
Before smartphones took control of our lives, leaving your work at the office was the standard, and taking work home with you required additional effort and planning. Nowadays, we have access to our work email sitting in our pockets, so we’re still psychologically and physically connected.
It can be difficult to remove work from our brains when we’re not physically at the office, especially if we’re in the midst of a big project or have a lot on our plate. To fix this issue and rebuild your motivation for work, simply leave your work at the office. Yes, it’s really that easy.
After work hours, limit the time you spend checking your email or doing anything work-related. If that requires locking your smartphone away in a drawer so you’re not tempted to respond to emails, go ahead and lock that bad boy away. Whatever it is, it can wait until tomorrow.
4. YOU’RE EMOTIONALLY EXHAUSTED OR DETACHED — OR BOTH!
If you mentally check out while you’re at work and can’t remember a single dang thing you did once you get home, it’s probably safe to say that you feel emotionally disconnected from your job.
Feeling like your work matters and feeling a connection to your coworkers can have a huge effect on how motivated we are at work. Don’t underestimate the impact your emotional needs have on your motivation level — teams that that trust and respect each other tend to be happier and more productive workers.
How can we address this motivation-drainer? By reconnecting with your work and your coworkers. Remind yourself of why your work is important to you and what you expect to gain as far as career goals. If you need to connect with your colleagues, make an effort to talk to them — get to meetings early to engage in small talk, or just strike up light conversations throughout the day.
5. YOU’RE NOT MAKING GOOD USE OF YOUR PERSONAL TIME
After a full day of being productive (or being semi-productive, at least), it can seem tempting to completely shut down your brain and take to netflix for the remainder of your day. Spending your off-hours being a total couch potato can be relaxing, but it can also rob you of your motivation to get back to work the next day.
How can you fix this? Instead of dedicating your free time to being as unproductive as possible, try to engage in rewarding activities that you can look forward to at the end of a long day.
Maybe this means that you make plans to set aside time to work on your One Direction fan-fiction erotica after work, or maybe you schedule an intense game of Settlers of Catan with your friends once a week. Engaging in an activity that takes a little more effort than laying down and staring at screen gives you more energy.
6. YOU’RE MENTALLY AND PHYSICALLY EXHAUSTED
It’s hard to work to our fullest potential when we’re just totally drained of energy. After working for so many days in a row, especially if you’ve been spending a lot of time on a particularly challenging project, sometimes we just need a break.
To get back your motivation, take a long weekend or a mental health day. Mental health is just as important as physical health, and not taking the steps to address it can lead to poor performance, and that’s not good for anyone.
Taking a day off everyone once in awhile is great for reducing stress and getting your mojo back. But on your days off, don’t check your email or call the office. They’ll be there when you get back.
7. YOU JUST NEED A NEW DANG JOB
If you’ve tried all of these super helpful tips already and just can’t seem to make yourself give a hoot about your work, it might be time to start looking for a new job.
If you feel that you’re not making progress in your job, then you might want to talk with your manager about trying out a new position or department. If you feel like your work just totally doesn’t matter and your job is robbing you of all your energy and happiness, it might be time to hit the road and find a new career path.
ARE YOU FEELING MOTIVATED YET?
If you’re feeling bored and blasé about your work more often than you feel excited about it, it’s time to get yourself out of that slump. Sometimes it just takes some simple reflection to figure out why we have no motivation to work anymore, and then we can get back in the swing of things.
Remember to set boundaries for keeping work out of your personal life, do things that excite you, and take a break every now and then. And remember that if you’re constantly feeling depressed and uninspired by your job, it might be time to reconsider your career path.