Battling Sluggishness: Reigniting The Spark To Stay Active

Feeling unmotivated and tired is a common experience for many people. This could be due to a variety of reasons, such as stress, burnout, or even underlying health conditions. While occasional periods of feeling this way are normal, it is important to recognise when these feelings become more persistent and start interfering with daily life. In such cases, it may be a sign of something more serious, like depression or a mood disorder, and seeking professional help is recommended.

There are several strategies that can help individuals regain motivation and energy when they are feeling unmotivated and tired. These include practising self-compassion and self-care, reaching out to friends and family, spending time outdoors, journaling, and setting manageable goals. Additionally, creating a pre-sleep routine and maintaining good sleep habits can also help improve sleep quality and overall well-being.

Take a nap or do some light physical activity

Feeling tired and unmotivated can be perfectly normal and is often the result of extra stress or an unusually busy period in your life. These feelings are usually temporary and not a cause for concern. However, if you experience a loss of interest in activities you usually enjoy or a sense of apathy that lasts for more than two weeks, it may be a good idea to speak to your doctor.

If you're feeling unmotivated and tired, taking a nap or doing some light physical activity can be beneficial. Here are some tips to help you decide which option is best for you:

Taking a Nap

If you're feeling sleepy and unmotivated, it might be a sign that your body needs rest. Listen to your body and allow yourself to take a nap. Napping can help you recharge mentally and physically and improve your mood. It can also help you think more clearly and perform better, reducing the risk of making mistakes.

To enhance your nap, try the following:

• Create a relaxing environment by dimming the lights or drawing the curtains.
• Make sure your room is cool and dark, as this can help induce sleep.
• Avoid technology, such as phones, computers, or TV, as the bright screens can trick your brain into thinking it's time to wake up.
• Try to wind down before your nap with a relaxing activity, such as reading or listening to quiet music.
• Stick to a consistent sleep schedule by napping at the same time each day, if possible.

Light Physical Activity

On the other hand, engaging in light physical activity can be an effective way to boost your energy and improve your mood. Even a short 10-minute walk can help reset your mood and provide various health benefits.

• Get outside and take a walk, even if it's just around the block. Spending time in nature can have additional benefits for your well-being.
• If you enjoy more structured exercise, try yoga or a gentle walk. Just be sure not to exercise too close to your bedtime, as it may interfere with your sleep.
• If you have a pet, take them for a walk. Interacting with animals has been linked to greater mental and physical well-being.
• If you're feeling social, meet a friend for a walk or a light workout. This can help you feel more connected and improve your mood.

Remember, it's okay to listen to your body and do nothing sometimes. Self-compassion and self-care are essential. If you're consistently feeling unmotivated and tired, assess your physical and emotional needs, and consider speaking to a trusted friend or a healthcare professional.

Reach out to a friend or family member

Feeling unmotivated and tired can be a sign that you need to take a break and let your mind and body rest. However, if these feelings persist and are accompanied by other symptoms, it may be a sign of something more serious, such as depression or another mood disorder.

If you are experiencing a prolonged lack of motivation and fatigue, it is important to reach out to a friend or family member for support. Here are some ways to do this:

• Connect with a supportive friend or family member: Share what you are going through with someone you trust and who will understand what you are feeling. Look for someone who can be a good empathetic listener or simply spend time with you. Social connection and support can help prevent depression and cognitive decline.
• Seek help if you feel depressed: If you are experiencing symptoms of depression, such as persistent low mood, loss of interest in activities, low energy, or feelings of hopelessness, it is important to reach out for help. Talk to a trusted friend or family member, and consider seeking support from a mental health professional.
• Spend time with pets: Interacting with animals, such as pet dogs or cats, has been linked to greater mental and physical well-being. Spending time with a furry friend can provide comfort and help reduce stress.
• Plan social activities: Make plans to meet with friends or family members for coffee, a walk, a movie, or any other activity that you enjoy. Having something to look forward to can help improve your mood and motivation.
• Join a support group: Consider joining a support group for people struggling with similar issues. Peer support can provide a sense of community and understanding, and you may find it easier to connect with others going through similar experiences.
• Utilize technology: If meeting in person is difficult, take advantage of technology to stay connected. Video calls, social media, or messaging apps can help you maintain social connections and provide a sense of support and accountability.

Remember, it is okay to ask for help and lean on your support network during difficult times. Reaching out to friends and family can provide valuable social connection, improve your mood, and help prevent isolation.

Listen to music or do some meditation

If you're feeling unmotivated and tired, listening to music or meditating can be great ways to boost your energy levels.

Music has a profound impact on our emotions and energy levels. It can alter the way we feel, boost our energy, calm us down, and unite us with others. Upbeat and fast-paced music can get you moving and inspire productivity. It can also block out distracting noises, allowing you to work more efficiently. Music that builds in volume and tempo can get your blood flowing by increasing your heart rate, improving circulation, and raising your energy levels. It can also prepare you for the day ahead and improve your mood.

Additionally, listening to music you enjoy can improve your test scores, spatial awareness, memory, verbal memory, sound processing ability, creativity, and clarity of thought. It can also trigger multiple parts of the brain simultaneously, convey a multitude of emotions, and even alter the brain's structure. Music can be especially beneficial for cancer patients, helping to reduce stress and anxiety, promote healing, and improve sleep. It has also been found to be as effective as sedatives in reducing pre-surgery patients' anxiety and stress.

Meditation is another powerful tool for increasing energy levels and enhancing overall well-being. It is a natural way to calm and focus the mind while also providing a significant energy boost, especially over the long term. Meditation has been shown to increase energy reserves by upgrading critical brain regions associated with resilience and stress management.

Meditation also improves sleep quality by reducing stress and anxiety and increasing melatonin levels, resulting in deeper and more restorative sleep. It boosts the production of critical chemicals such as DHEA and growth hormone, which enhance overall well-being, reduce fatigue, and increase motivation.

Both listening to music and practicing meditation can be highly effective ways to increase your energy levels, enhance your mood, and improve various aspects of your life.

Evaluate your physical and emotional needs

• Am I getting enough sleep?
• Do I need to take a break from something that is stressing me out?
• Would connecting with others help me feel better?
• Do I need some time alone?

If you're not getting enough sleep, try to establish a regular sleeping routine. This could involve winding down before bed with a pre-sleep routine, such as taking a shower, reading, or listening to quiet music. Avoid technology and caffeine before bed, and try to go to bed and wake up at the same time every day.

If you're feeling stressed, it's important to take a break and practice self-compassion. Give yourself a "mental health day" where you let go of your expectations and focus on activities that help you feel restored and comforted. Taking a nap, going for a walk, or spending time in nature can help to recharge you mentally and physically.

Connecting with others can also improve your mood. Reach out to a friend, family member, or neighbour for a chat, or just spend time in the presence of other people, such as in a coffee shop or a busy public space.

On the other hand, if you feel like you need time alone, honour that. Take some time for self-care and do something that makes you feel good, such as reading a book, listening to music, or practising deep breathing.

Seek medical advice if the feeling persists

Feeling constantly tired and unmotivated can be a symptom of something more serious, such as depression or another type of mood disorder. If you are experiencing a loss of interest in things you usually find pleasurable, or a sense of apathy about life in general that lasts for more than two weeks, it is important to seek medical advice.

Depression has a wide range of symptoms, including changes in sleep patterns, feelings of hopelessness, and feelings of worthlessness. It is often accompanied by anxiety, which can also cause disruptions to sleep and energy levels. If you are experiencing these symptoms, it is important to talk to a doctor or therapist, who may recommend therapy, medication, lifestyle changes, or a combination of these approaches.

Other potential causes of persistent fatigue include:

• Iron deficiency anemia
• Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS)
• Long COVID
• Sleep disorders, such as insomnia, sleep apnea, restless leg syndrome, hypersomnia, or circadian rhythm disorders
• Heart disease, lung disease, nerve disorders, or pain

Frequently asked questions