Everyone’s motivation dips sometimes. But when it does, we often default to the wrong solutions. Here’s how to get curious, not critical, and reignite your inner spark in some of the most common situations.
Everyone’s motivation dips sometimes. But when it does, we often default to the wrong solutions. Here’s how to get curious, not critical, and reignite your inner spark in some of the most common situations.
Hey, it’s Rachel Cooke, your Modern Mentor. I’m the founder of Lead Above Noise, where we help leaders activate performance, lead through change, and dial burnout all the way down. If your team or organization is ready to reignite motivation and drive, I’d love to support you. Shoot me a note at Rachel@leadabovenoise.com and let’s talk.
And hey, before we dive into today’s episode, can I ask a tiny favor? If you’re feeling motivated to share your feedback or support the show in any way? Don’t forget the power of a rating or review in your favorite podcast app. OK that’s my plug!!
And now. Speaking of feeling motivated. Are you, these days? In general?
Feels like I’m seeing people around me climb through sludge. Like they’re just operating at a lower frequency. It’s feeling harder and harder to just lean in. Be productive. Do the thing.
You feeling this at all? Or seeing it around you? This dip in motivation?
If so, let’s resist the urge to judge it. We try to push through. We blame our schedule. Or our inbox. Or our willpower. But what if—what if—the dip is just trying to tell us something?
Sometimes a lack of motivation is actually a signal…that something needs attention. Today, let’s talk about ways to decode that signal – to move you into curiosity over judgment. Let’s talk about 4 of the most common scenarios I’m seeing and some ways you can combat it if one feels like I’m talking to you.
1. Honestly? I just don’t care that much about this work.
Ever had that moment where you're staring at a task and your brain is like, “Hard pass”? You’re not lazy. You’re not broken. You might just be missing a [bleep] to give in that moment.
It can happen when the thing you’re working on doesn’t connect to anything that actually matters to you. It doesn’t light you up. It doesn’t feel important. So your brain just gets…kinda sleepy.
One approach to take here is to challenge yourself to find the care in it. There’s almost always a gem of something if we look deeply enough. Find something in the work you value. And connect with it.
Like maybe you’ve been tapped as the data-grabber for your team. Anytime your boss has to make a presentation or deliver an update, they’re coming to you to find all the data points they need. And this responsibility somehow fails to light you up.
But if you take a step back, can you find something this data is helping you learn? Can you spot an exciting trend your boss might find useful? Can you find other data-grabbers in the organization and try to build a little community amongst them? Can you practice using the data to tell a bigger story – one you find even just a little compelling?
The trick here is to connect the dots. You don’t have to love every task. But you do have to see the thread that links it back to what matters to you.
2. Um…I’m just not sure I can do this
Whether it’s imposter syndrome or inexperience or whatever else may be holding you back – not thinking we’re gonna succeed at something makes us really hesitant to get started on it.
Here’s the thing: Motivation doesn’t thrive in a space of doubt. If your brain doesn’t believe you can succeed, it’s not going to waste energy trying.
So, where do you begin?
Start by reminding yourself of a time you did something hard. Maybe not the same thing—but something that felt equally intimidating. You got through that, right? You figured it out. You asked for help. You tried, failed, adjusted, and tried again.
Now? Break your current task into smaller pieces. Don’t climb the whole mountain. Just take one step. And then another.
And listen—if you’ve been overestimating how hard this is going to be? Try reframing. Ask yourself: What’s one thing I could do today that would make this task feel just a little easier?
Motivation doesn’t come from knowing you’ll succeed. It comes from believing you can try—and that trying is worth it.
3. The world is distracting me and this feels…small.
So, you know how the world is…a lot right now? And even if we’re not consciously thinking about it all the time, our bodies and brains are carrying it.
If your motivation has taken dip because the weight of everything just feels like too much—you are so not alone.
This is what we call a disruptive emotions trap. It’s what happens when our emotional bandwidth is just…maxed out. You might feel foggy. Or restless. Or weirdly apathetic. And you’re feeling depleted.
Good news? This confirms your humanity.
The move here is not to force yourself to power through—but to pause and name what’s going on. Ask yourself:
Maybe today, the most productive thing you can do is take a walk. Or step outside. Or just give yourself permission to not be your most focused, energized self.
And if the news has you angry—try reframing. Ask: Is it possible this thing I’m reacting to comes from ignorance or fear—not cruelty? Can I do something small—donate, call, volunteer—that helps me feel less powerless?
Wherever you land, remember you’re human. You’re tired. And your energy will return when you treat yourself with the same compassion you’d offer a friend.
Sometimes a strategic pause is the very thing to reignite your motivation.
And when the noise of the world feels overwhelming, sometimes the bravest thing you can do is tune back into yourself. To listen, to care, and to start again—slowly, gently, one step at a time.
4. I…just don’t know what has me stuck.
This one’s sneaky. It shows up when you’re avoiding something, but you’re not even sure why. Maybe you grab a sick day or push something to the bottom of your list. Say “I’m just too busy”—but deep down, something’s not clicking.
So start with a little bit of curiosity.
Ask yourself:
Sometimes all it takes is a better strategy. A little planning. A clearer process. Or even just talking it through with someone you trust.
Motivation loves a clear path. When we remove the fog, the road ahead feels doable. And that’s when energy returns.
Motivation isn’t a switch—it’s a signal. And when we listen with care, we find the way forward.
If you want to dig deeper or bring this kind of work to your team or org, I’d love to help. Reach out to me at Rachel@leadabovenoise.com or find me at leadabovenoise.com.
And if you’re loving the show, don’t forget to follow Modern Mentor on Apple Podcasts, Spotify, or wherever you listen. Thanks so much for listening—and have a successful week.
Modern Mentor is a Quick and Dirty Tips podcast. It’s audio-engineered by Dan Feirabend. Our Director of Podcasts is Brannan Goetschius. Our Podcast and Advertising Operations Specialist is Morgan Christianson. Our Digital Operations Specialist is Holly Hutchings. Our Marketing and Publicity Associate is Davina Tomlin. Our Marketing Contractor is Nathaniel Hoopes.