Ever had one of those days—or weeks, or even months—where you just can’t be bothered?

Where that sense of drive you usually have is missing. Perhaps a project you were once excited about now feels heavy, or maybe some of the small things you have to do feel hard to even start.

And when you feel like that, it can be unsettling—especially if you’re someone who’s usually motivated and driven.

If this is you right now—or how you feel from time to time—I want you to know that you’re not alone in feeling demotivated.

In a survey done by Gallup, nearly 7 in 10 people declared they feel disengaged or unmotivated at work at some point during the year.

In fact, I would say that at least once a week, I hear from a leader or team member who feels this way.

I also hear them say, “I need to get more motivated. I need to push through.” But what I’ve come to learn is that while understanding what motivates us is important, giving ourselves a hard time for not feeling motivated is not helpful.

That inner voice that says “Come on, get it together” might feel like it’s holding us accountable—but often, it’s doing more harm than good. Because shame and self-criticism don’t move us forward—they shut us down. They drain the very energy we need to reset and re-engage.

What is helpful, however, is two things:

1. Understanding why we’ve lost motivation
2. Working out some simple, practical ways to get it back

So let’s start with why we sometimes lose motivation.

From what I’ve seen time and time again in my work with leaders, we lose motivation for a number of reasons:

• Lack of Clarity – When we’re not clear on the “why” behind what we’re doing, it’s hard to stay engaged.
• Overwhelm or Burnout – When there’s too much on our plate, or we’ve been pushing for too long, motivation gives way to survival mode.
• No Sense of Progress – Motivation thrives on momentum. If we can’t see small wins or forward movement, we lose energy.
• Disconnection from Purpose or Values – If a task or role doesn’t align with what matters to us, it starts to feel meaningless.
• Fear of Failure or Perfectionism – These can paralyse action, making us hesitate rather than engage.
• Lack of Autonomy or Choice – When we feel like we have to do something rather than choose to, motivation dips.
• Unclear or Shifting Goals – Constantly changing expectations or moving targets can sap motivation and make it hard to focus.

So, what helps us get it back?

Here are five simple shifts that can make a real difference—ideas that I’ve seen work, and that some of the most respected thinkers in the behaviour and performance space also speak to:

• Reconnect to your Why – Sometimes we just need to pause and remember what mattered to us when we first started. As Simon Sinek puts it, our purpose is our anchor—especially when the winds pick up.
• Shrink the Task – Feeling stuck? Make the next step laughably small. James Clear often says that action leads to motivation, not the other way around. Just start, even if it’s tiny.
• Celebrate Progress – Small wins matter. Teresa Amabile’s work shows that even a little progress can lift our energy and momentum. So tick something off, say it out loud—it all counts.
• Change Something in Your Environment – Your surroundings can either support or drain you. BJ Fogg teaches that even subtle shifts—like standing instead of sitting, moving seats, changing locations or changing your playlist—can boost your energy and focus.
• Don’t Go It Alone – Sometimes the best thing you can do is say it out loud. Talk it through with someone you trust. You don’t have to carry it all yourself—and often, just being heard is enough to shift the weight and help you see the next step more clearly.

When motivation is low, it’s easy to feel like something’s wrong with us. But often, it’s just a sign that something needs attention. By pausing to understand what’s really going on—and making small, intentional shifts—we give ourselves the space to reset and reconnect with what matters most. It’s not about pushing harder, it’s about being honest with ourselves and supporting what we need to move forward.

Oh and all of the above? You can apply this to your team if they’re feeling unmotivated too.

I trust this has been helpful in some way shape or form.

Until next week, be well and lead well.

Kylie