How to Get Things Done When You Don’t Feel Motivated
Waiting for motivation to strike before finally doing something you've been avoiding?
I hate to say it, but you could be waiting forever.
Here's the problem with motivation:
Motivation comes and goes, so you can't rely on it to get things done consistently.
And you can easily get pulled into a downward spiral, where the more you put things off, the harder it is to take action.
While it might seem totally backward, the best way to build energy for a task is to actually get started.
Keep reading to learn how the downward spiral of motivation works for people who struggle with perfectionism and procrastination.
Plus, get my best tips on reversing this cycle, so you can build momentum for taking action toward your goals.
The Downward Spiral of Motivation
It starts with a task that matters to you.
Maybe it's returning a phone call, applying for jobs, exercising, studying, making a decision, or finally starting a project you've been thinking about for months now.
When you struggle with perfectionism, you probably come to every task wanting to excel and worry about what could happen if you don't.
You start thinking:
What if I do something wrong?
What if I make a mistake?
What if my work isn't good enough?
What if people think badly of me?
The pressure builds, and the task starts to feel overwhelming. So you put it off.
Why Procrastination Feels Good at First
Procrastination often gets mistaken for laziness.
But most of the time, procrastination is an attempt to escape uncomfortable feelings.
When you avoid a task that's stressing you out, you get a break from that anxiety, self-doubt, and uncertainty.
And for a little while, you probably feel better.
But the task doesn't go away. It's still there waiting for you the next day or next week or even next month.
And now with even more pressure attached, especially if you're moving toward a looming deadline.
Self-Criticism and Procrastination
As the task sits unfinished, you feel more and more behind.
You start criticizing yourself. You wonder why everyone else seems able to do things that feel impossible for you. The unfinished task becomes evidence that something is wrong with you.
Now you're carrying the original task plus guilt, frustration, shame, and self-criticism. So your motivation takes a nosedive.
This is where you run into trouble with the downward spiral of motivation:
You wait to feel motivated before taking action. But the less you do, the less motivated you feel. And the longer you wait to feel a spark of energy, the harder it is to get things done.
How to Reverse a Downward Spiral of Motivation
If you're stuck in a motivation slump, the answer isn't to beat yourself up or spend hours planning the exact “right” way forward.
You can reverse this downward spiral by getting started, whether you feel motivated or not. You can build motivation and momentum by taking action.
Now I know this probably sounds easier said than done. So here are my tips for getting started.
Find new ways to measure success
One of the biggest traps you can fall into with perfectionism is treating a task as successful only when it's completely finished to 110% of your ability.
Here's what this all-or-nothing approach can sound like:
If I can't finish the whole workout, there's no point starting
If I can't clean the entire house, why bother cleaning one room?
If I can't write the whole report, what's the point of opening the document?
When success is defined as completion only, starting can feel overwhelming.
Try measuring success in different, more easily achievable ways.
Did you open the document?
Did you spend five minutes on the task?
Did you take one step forward?
Those actions count, and they'll move you forward faster than waiting for the perfect opportunity to go straight from start to finish.
Make the task smaller than perfectionism says it should be
When you're overwhelmed, you tend to focus on the entire project instead of the next step.
Your brain sees:
Write the report
Clean the house
Find a new job
Make the right decision ASAP
No wonder things feel overwhelming!
Experiment with shrinking the task at hand until it feels almost too small.
Instead of "write the report," try:
Open the document
Write one sentence
Create three bullet points
Instead of "clean the house," try:
Put away two items
Wipe down one counter
Spend three minutes tidying
Again, small actions may not feel impressive in the moment, but they get you moving forward instead of staying stuck.
Expect discomfort
Keep in mind that starting will likely feel uncomfortable.
You may still doubt yourself. You may still feel anxiety, uncertainty, or resistance. You may still worry about messing things up.
But you can feel these feelings and take action on what matters to you anyway.
The goal isn't to eliminate discomfort before you begin. It's to learn that you can move forward alongside it.
Don't rely on motivation
Remember that motivation comes and goes. And you don't need motivation to get things done.
Focus on taking small, sustainable steps and establishing habits that you can stick to even when motivation fades.
Learn to restart instead of expecting perfect consistency
Perfectionism tells you that you need to be 100% consistent to have success.
In reality, everyone falls off track at times.
What matters is how quickly you return.
Instead of asking, "How do I stay motivated forever?" try asking, "How do I get back on track when motivation drops?"
The ability to restart is far more important than staying perfectly consistent, especially for sustaining long-term change.
Pretend you're supporting a friend
Perfectionism and procrastination bring out your harshest inner critic.
If you're struggling to take action, self-criticism tends to add more shame, frustration, and discouragement to a situation that's already difficult.
Imagine a friend came to you and said, "I've been struggling to follow through on something important to me."
I'm guessing you wouldn't call them lazy or tell them to get their act together.
You'd probably ask what's making it hard. You'd offer understanding. And help them figure out the next step.
Try giving yourself the same support and encouragement to keep going through tough moments.
Conclusion
Perfectionism can make a task feel overwhelming. Procrastination offers temporary relief. Then guilt, frustration, and self-criticism show up, making motivation even harder to find.
The way forward isn't waiting for motivation to build. It's to lower the bar for getting started, expect some discomfort, and take small actions that help you build momentum one step at a time.
Procrastination Course Now Available
Having trouble moving forward? Check out my course on procrastination
Get Things Done Not Perfect: Working Through Procrastination & Perfectionism
Learn hands-on strategies to help you move from feeling stuck to taking action
About Dr. Marnie Rogers-de Jong
My goal is to help people who feel overwhelmed by anxiety and perfectionism overcome their fears, embrace their unique strengths, and feel more content with who they are. I’m a Registered Doctoral Psychologist with a PhD in Counselling Psychology. I’m also the founder of Navigation Psychology, located in Saskatoon, Saskatchewan.
Registered Psychologists in Saskatoon, Saskatchewan
Interested in starting counselling? Navigation Psychology offers in-person counselling in Saskatoon and virtual services across the province of Saskatchewan. We support clients dealing with a variety of concerns, including anxiety, perfectionism, depression, trauma, and relationship issues. Get started by booking a free 20-minute consultation call.
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