What To Do When You’re Feeling Burnt Out And Unmotivated

If you’re feeling burnt out and unmotivated to get things done, it’s probably because you’re putting too much focus on your work and not enough on yourself.

If you’re working at a job that you used to love, but it now feels like a burden. And you’re baffled as to why you’re feeling this way. Then, this post is for you!

This post will help you understand and work through your emotions. Follow this step-by-step guide to figure out what to do when you’re exhausted and unmotivated. Firstly,

1. Take Some Rest

I know, some of you might want to hear tips on how to be productive when feeling unmotivated but the truth is that if you’re feeling burnt out, the best way to deal with it is to slow down and relax.

It’s normal to feel burnt out or unmotivated, so cut yourself some slack. Your body is signaling that you’ve overburdened yourself, so pay attention.

You’ve been focusing too much on the outside, on things like productivity, achievements and life control. But now you need to start focusing on the inside, to slow down, heal and love yourself.

Take a break from your work and pay attention to how you’re feeling. I know you have a long list of to-dos, deadlines and schedules to follow. But you’re here because you’ve already tried to be productive and it’s not working.

So, for a few days, push everything aside to relax and refresh. This will eventually allow you to work more efficiently, rather than just finishing tasks because you have to.

Practice some self care. Bring all your focus back to yourself. Try this 7 Day Self Care Challenge. Again, don’t pressure yourself. Just do things you feel like doing.

Or do nothing at all. Release your need to control everything in life and SURRENDER. Just like your physical body heals itself, your mind can heal too; give it some time.

2. Observe Your Thoughts Of Feeling Burnt Out

Now that you’re looking inward, observe what you’re feeling and why you’re feeling that way. Journaling can help you better process your emotions.

Their can be a lot of reasons why you’re feeling burnt out and unmotivated.

Maybe you have high expectations of yourself. You know you’re capable of much more.

Maybe others have high expectations of you and you’re scared of failing.

Maybe you do not love what you do. And you’re doing far too little of what you enjoy.

Or maybe you love what you do but are doing it for the wrong reason. That is why it’s important to reconnect with your why from time to time.

journal, burnt out unmotivated

Connect With Your Why

Your why is the reason for doing something. If the reason behind your goals isn’t right or strong enough, you’re very unlikely to achieve them.

For example, you love writing blog posts and want to share your learnings with others. But lately, you’ve only been writing about topics that are popular, even if you don’t relate with them. In this case, you’re bound to feel unmotivated.

Make time to do things that align with your true self.

Observe your feelings. Analyze your goals and find your why. And every time you feel exhausted reconnect with your why.

3. Do Things That Nourish Your Soul

When you’re feeling overwhelmed, you need to take a step back to get a better idea of what you need to do next. That is exactly what you did in the preceding steps. Now, it’s time to move forward.

Make a list of things that bring you joy and excitement. And start doing more of these things.

Also, practice gratitude. No matter how bad your days are, you can always find something to be thankful for.

travel, happy, woman, burnt out, unmotivated

Note: When I say take rest or do things that make you happy. I’m not talking about spending long hours on Netflix or Instagram, or binge eating. These things might give you momentary pleasure but you would end up feeling worse.

I recently learned about two kinds of dopamine hits. Dopamine is also referred as our ‘feel-good’ hormone. And it is created in two scenarios : when we’re creating or when we’re consuming.

Now, the creation dopamine is released when we do things like painting, singing, dancing, writing, or even exercising. That’s why it’s important to schedule some time for your hobbies.

Whereas, consumption dopamine is released when you consume alcohol, scroll through social media, binge watch, or consume in any other form. And it’s pretty clear that this isn’t good for your health.

So, start doing things you actually love and incorporate them into your routine.

4. Make A Plan

I hope by now you’re feeling much better. Start making a plan whenever you feel ready to get back on track.

Start With Baby Steps

Don’t put too many expectations on yourself. Also, don’t take on too many tasks at once. Make a plan; break down your goals into small, manageable tasks. And proceed at your own pace.

For example, if you want to build the habit of exercising. Instead of setting goals like, “I will exercise 1 hour everyday”, start with walking for 15 minutes. This way you’re not putting too much pressure while also building momentum to achieve more.

And don’t forget to celebrate your small wins.

Avoid Feeling Burnt Out or Unmotivated In Future

Now that you understand why you were feeling unmotivated and burnt out, create a plan to avoid a similar situation in the future.

You’re only human, after all. And so, you might make the similar mistakes in the future. But having a plan in place will make it easy to deal with these situations.

planner, goals

One way to do it is to analyze your goals and your why monthly. This will keep you from chasing after unimportant goals. You can use this Legend Life Planner.

Or if you were feeling burnt out because of taking too much on your plate. You can create a weekly or monthly plan, where you can break down your goals into smaller tasks and complete them on a weekly basis. This way, you’ll know you’re on the right track and won’t have to panic.

Note : If after all of this you’re still exhausted and stressed, it’s time to seek medical attention.

How Do You Cope With Feeling Burnt Out or Unmotivated?

Share your experience in the comments below. You might just help someone out. Also, I hope you now have a better understanding of what you should do when you’re feeling burnt out or unmotivated.

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