Why do I have no motivation to do anything?

Why do I have no motivation to do anything?

Several things can do it. The NHS lists “having no motivation or interest in things” as a sign of depression.

But it isn’t always depression. A low mood can make you feel tired. Stress, poor sleep and some illnesses can leave you tired too.

The clue is usually in what else has changed.

These are clues, not answers. Your GP can work out the cause.

Pick the row that fits you best. Then check the next section for signs of depression.

Is no motivation a sign of depression?

It can be. But one bad week isn’t depression. The NHS says a low mood often gets better after a few days or weeks.

Depression lasts longer. You may lose interest in things you used to enjoy, feel hopeless or have no energy. It can come on slowly, so it’s easy to miss.

Depression is a real illness, not a sign of weakness. You can’t snap out of it. With the right treatment and support, most people with depression can make a full recovery.

Grieving? Sadness after a loss is natural and usually eases with time. For some people, a loss can lead to depression.

Yes to the first two, or it gets in the way of daily life? Book a GP appointment this week.

No motivation to do anything, but not depressed?

Then look at your energy. Common causes of tiredness include poor sleep, stress, little exercise and life challenges, like looking after a new baby.

Alcohol is easy to miss. You sleep less deeply after drinking, so you can wake tired after a full 8 hours.

Hormones can play a part. The menopause can bring low mood and trouble concentrating.

Some illnesses do it too. An underactive thyroid can cause extreme tiredness, trouble thinking clearly and low mood. Iron deficiency anaemia (too few red blood cells because you’re low on iron) can cause tiredness and lack of energy.

The NHS says it’s important to rule out physical causes and side effects of any medicine you take. A GP may suggest blood tests, for example for anaemia.

If none of this explains it, ask your GP whether a blood test makes sense.

Read more on waking up tired, low energy, managing stress and blood tests for low mood.

How do I get motivated when I don’t feel like it?

Don’t wait to feel like it. The NHS says don’t try to do everything at once. Set small targets you can easily hit.

Every Mind Matters suggests a list of things that matter to you or that you enjoy. Do some each day, easier ones first.

Think of pushing a car. The first push is the hardest, and you won’t feel like it. Once it’s rolling, each push is easier.

Will it get easier? Every Mind Matters says that as you do more, your mood should improve.

Planning small activities like this is called behavioural activation. A large review of 53 studies found it may work about as well as CBT, a common talking therapy, for depression. The authors say confidence in the evidence is limited.

Pick one item now and put it in tomorrow’s diary.

Where can I get help for low motivation?

For self-referral you need to be registered with a GP. You can see your GP first if you prefer.

For mild depression, your GP may suggest waiting to see if it improves while keeping an eye on you. They may also suggest exercise, self-help or a talking therapy. For moderate to severe depression, talking therapy and medicine together are often recommended.

Haven’t exercised in a long time? Ask your GP about exercise on prescription.

Think a medicine is affecting your mood? Ask your GP or pharmacist. Never stop or change a prescribed medicine without your prescriber.

When to speak to a GP

Book an appointment if:

• You’ve had signs of depression most of the day, every day, for more than 2 weeks.
• You’re struggling to cope, or the things you’re trying aren’t helping.
• You’ve felt tired for a few weeks and aren’t sure why, or it affects your daily life.
• You’re tired and have other symptoms, such as weight loss or mood changes.

Feel life isn’t worth living, or think about harming yourself? Get help straight away. Call Samaritans on 116 123 any time.

Need help fast? Call 111 and choose the mental health option, or ask for an urgent GP appointment.

Call 999 or go to A&E if someone’s life is at risk, or you don’t feel you can keep yourself or someone else safe.

See also menopause, mood and anxiety and thyroid blood tests.