21 questions to ask yourself when you’re feeling unmotivated

Finding yourself stuck and unable to muster the energy or enthusiasm to tackle your goals?

Well, you’re not alone!

Been there. Overcame that.

So now I’ll be sharing what works for me. 

Asking and answering these questions can help to reignite that inner fire and get you back in the game. 

Let’s begin:

1) Why did I start this anyway?

Think about when it all began. 

What motivated you back then? 

Maybe it was a personal challenge or a desire to learn something new. 

Remember how excited you felt!

Thinking about why you started doing what you do can relight the spark. 

It will also help you answer this question:

2) What’s the ultimate goal? 

It’s easy to get so caught up in the daily grind that you forget why you started in the first place. 

Ask yourself, “What’s my big goal here?”

When you remember what you’re working towards, it can reignite your motivation. 

Studying for an important exam or finishing that big project is hard. But if you focus on what you’ll get from putting in the work, it can feel worth it. 

So, ask yourself…

3) What good will come from this?

We all lose sight of the rewards at the end of hard work. 

But they’re there!

Yours could be anything from feeling accomplished to advancing your career or getting fit. 

Focusing on the benefits can give you that extra push. 

4) Am I setting realistic goals?

Sometimes we lose motivation because our goals are unrealistic.

Now, I’m not saying you can’t achieve anything you put your mind to.

You really can.

But it helps to walk before you leap. 

If your goal feels overwhelming, it can be a motivation killer. 

Break it down into smaller, doable steps. 

Smaller tasks are less intimidating. 

When you achieve these mini-goals, you’ll level up! 

This will feel good and keep you going. 

5) Am I celebrating small wins? 

It’s crucial to cheer yourself on. Don’t forget to pat yourself on the back for the little victories. 

Celebrate each time you smash a mini-goal! 

And ask yourself,…

6) How can I make this more fun?

Let’s face it: some things are just boring. 

So, what if you could make them more enjoyable? 

Sure, celebrating the wins adds fun to the mix. 

But getting creative while you’re working towards them is even better!

You could turn your study session into a game or listen to your favorite music while at work. 

Fun equals motivation in most cases. 

Just remember that too much fun isn’t good either.

So, ask yourself,…

7) Is there anything distracting me?

Sometimes the environment you’re in can be a motivation vampire. 

And if fun is higher on your priority list than the actual work you need to put in, you’ll also have trouble reaching your goals. 

Are there any noises? 

Is your workspace cluttered? 

Social media?

Identifying and eliminating these distractions can make a massive difference. 

8) Am I taking care of myself?

In the midst of it all, you can forget about yourself. 

And you shouldn’t. 

Your motivation will tank if you’re not feeling your best physically or mentally. 

So ask yourself:

Am I getting enough sleep? 

How’s my diet?

Are my goals stressing me out? 

When you’re in good shape, motivation tends to follow. 

9) Is fear or doubt holding me back?

You know that feeling when you’re scared to start because you’re worried about failing?

We’ve all been there.

It causes a serious mental block.

If you really want to get your motivation back, you need to face this fear or doubt head-on. 

Ask yourself what’s scaring you and come up with a plan to tackle it. 

You should also ask yourself why you’re scared or doubtful. Sometimes a deeper dive into what’s holding you back is exactly what you need. 

Hard moments are teachable moments.

So ask yourself,…

10) What can I learn from this? 

The toughest tasks can teach us valuable stuff. 

You might find out that you’re stronger than you thought you were.

Or that you have some childhood trauma you still need to heal from. 

Use the challenging moments that are stripping your motivation as starting points to dig deeper or rediscover what you’re capable of. 

Think about what you can gain from how you’re feeling. 

Once you see the challenges you’re experiencing as something you can gain from, it’ll feel like a win.

And your motivation is almost guaranteed to come back!

11) Can I change my approach? 

Sometimes what you’re doing just isn’t working. So why keep at it?

I’m not saying you should give up. Just choose a different approach.

Questioning your methods could help you discover new ones. 

You might feel unmotivated because how you’re doing things keeps slowing you down. 

Be open to new strategies. 

12) What are the consequences of procrastination?

Procrastination is a motivation killer. If you’re doing this, ask yourself, “What’s the cost of delaying this task?”

It could be missed opportunities, added stress, or even regret. 

Understanding the consequences can light a fire under you to get started. 

And if you’re a serial procrastinator like me, ask yourself,…

13) Can I set a deadline? 

Sometimes a lack of motivation can be cured by giving yourself cut-off times. 

Adding a bit of pressure can push you to get things done. 

If you want something done by Friday morning, make plans for the afternoon.

That way, you’ll feel more pressured to finish.

Just make sure your deadlines are realistic. It shouldn’t stress you out more. 

14) Am I being too hard on myself?

Unrealistic expectations can be what makes you fail. 

Be kind to yourself. You’re just human. 

Remember, having off days or moments of low motivation is okay. 

Sometimes, we just need a break.

15) Can I find inspiration in others?

Look to people who’ve accomplished what you want to or something similar. 

Read their stories, watch their TED talks, and follow their journeys.  

Learning about their challenges and what kept them going could help you get back on track.

It’ll show you that what you’re attempting is possible, and you can overcome whatever’s trying to derail you. 

16) Do I want perfection or progress?

Striving for perfection can be paralyzing. 

Focus on progress. 

Even if it’s slow and imperfect.

Each step forward is a win. 

When you chase perfection, you tend to set impossibly high standards for yourself. 

You might spend excessive time on minor details and end up feeling frustrated. 

This is usually how cycles of self-doubt and procrastination start. 

17) What are my strengths, and how can I apply them?

We all have unique talents that make us stand out. Tapping into these can help you move forward when you’re struggling to find motivation. 

You might be creative or have excellent problem-solving skills. Maybe communication or organization is where you beat the competition. 

Recognize your strengths and match them to whatever you need to do. 

If you’ve got research ahead, you can organize the process into manageable milestones.

If you have to exercise, you could pretend to pep talk a friend until you feel motivated. 

18) Do I need accountability?

Sometimes, having someone to hold you accountable can be a game-changer. 

Share your goals with a friend, family member, or colleague you trust.

Look for people who will keep you motivated. 

Knowing someone is counting on you can boost your motivation and keep you on track. 

I share everything I want to do with a friend. She regularly checks in on my progress. 

And this motivates me to keep going. I want to have updates ready when she asks!

Just be careful to not share anything with people who generally have a negative outlook on everything you do. They might try talking you out of your plans. 

Also, ask yourself,…

19) Do I have someone to talk to?

Not just for motivation but general stuff. 

Sometimes we feel stuck because we’re actually lonely. 

Do you have a friend you can turn to for advice? Encouragement? Or just a listening ear?

When you’re stuck in your thoughts, you can start questioning your abilities and struggle to find a way forward. 

Find someone who will listen to your vents and offer some external perspective. 

20) Have I tried mindfulness or meditation?

A cluttered mind can lead to a lack of motivation – big time!

Mindfulness or meditation practices can help you calm your thoughts, reduce stress, and enhance focus. 

You don’t have to be an expert.

Go sit outside and really focus on what you can hear, see, smell, and feel. 

Or do some stretching exercises and concentrate on the way your muscles move. 

Just do something that will take your mind off the task at hand and clear it. 

A clear, relaxed mind is more receptive to motivation. 

And if none of the questions so far motivate you to keep going, ask yourself,…

21) What’s my backup plan?

If you’re working toward a super specific goal, you probably don’t have a backup plan. 

Let’s say you’re trying to lose weight and get fit. 

You either have to exercise and eat healthy or stay out of shape. There’s nothing else you can do to reach that goal. 

Or what if you wanted to quit your job to turn your side hustle into a passive income. 

You either have to keep going, market your product and create new ones, or stay at your crappy 9 – 5, or another one you’ll probably hate too. 

Sometimes, realizing that there’s no contingency plan can keep you on the move. 

Life is rarely a straight path to success. You’re likely to feel unmotivated more than once or twice. 

But if you can get yourself out of that rut and keep going, you’ll reach any goal you set!