Lack of Motivation: What Causes It & How to Overcome It?

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Lack of motivation is something we all, including high-performing individuals, deal with at some point in our lives. But if this feeling persists and you consistently feel drained, it’s a sign that something deeper may be going on.

Sometimes, low motivation simply comes from stress, burnout, poor sleep and situations like a breakup or job loss. But in other cases, the cause is medical, like depression and hormonal imbalance (especially low testosterone in men, which is often overlooked).

Your low motivation solution depends on its cause. If the cause is lifestyle-related, small lifestyle changes can make a big difference. But if the cause is hormonal, you should get checked by a hormone specialist to find the right treatment.

This article explains potential causes of a lack of motivation and how to improve motivation levels.

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What causes a lack of motivation?

Lack of motivation stems from multiple sources such as poor lifestyle, certain mental health conditions and substance use. Some of the common causes of low motivation are:

Chronic stress and burnout

Emotional and mental exhaustion from excessive work, negative thoughts, anxiety and heightened tension can sap your energy. It can happen from both life pressures and work-related problems.

Lack of sleep

Sleep deprivation can lower your energy levels, positive emotions and motivation. A 2023 review shows that consistent lack of sleep can lead to depressive mood and disturbed emotional functioning.

Depression

Both the symptoms of depression and depression itself can lead to a loss of motivation. People with depression and apathy generally lose interest in daily life activities and other tasks that they once used to enjoy, and feel drained and gloomy most of the day.

Low testosterone

Low testosterone can contribute to motivation loss in multiple ways. It can disrupt dopamine and serotonin levels, which are important for motivation, personal development and emotional stability in men.

Additionally, low T can also cause fatigue, low energy, self-doubt, focus loss and irritability, making the person lose even more motivation.

Substance use

Substance use can give your brain an artificial dopamine boost and over time this makes life experiences feel less enjoyable. When your brain becomes used to this unnatural high, everyday tasks no longer feel motivating or exciting.

Lack of purpose

When you lack a clear purpose behind a task, whether it’s related to work, relationships or other life areas, it’s natural to feel unmotivated. Without a sense of meaning, even simple tasks start feeling burdensome.

How to gain motivation?

There are many proven and helpful strategies for increasing motivation levels.

Your solution for low motivation depends on its underlying cause. For instance, if it’s because of a physical health condition like a hormonal imbalance, restoring hormone balance can help. But if the root cause is lack of clear direction or purpose, then finding personal meaning aligned with your values becomes essential.

Some of the best ways to find motivation are:

Self-care and self-compassion: Many people believe that forcing themselves to push through lack of motivation will help them get moving but this usually backfires. New research shows that being kind and patient with yourself works much better. Self-compassion boosts motivation, supports emotional well-being and improves mental health challenges, making it easier to stay consistent in the long run.

Adopt new hobbies: If you lack motivation because your routine is mundane, trying a new hobby may help restore motivation by activating your brain’s reward system.

Healthy lifestyle: Improve your overall lifestyle. Set healthy boundaries at work to avoid stressful situations in work environment. Similarly, get enough sleep, organise your day with a simple to-do list, drink enough water and establish a healthy diet to stay motivated and energetic.

Smart goals: Always set realistic, easy-to-achieve goals. This way, you experience small wins that build self-confidence and keep you moving forward. If a big goal feels overwhelming, break it down into manageable chunks to feel motivated.

Professional help: Lack of motivation stems from many mental health issues. If you are struggling with a mental illness already, getting help from a mental health professional may be the right approach. They will help you identify the problem and learn healthy coping skills.

Hormonal balance: Men who lose motivation due to low testosterone may benefit from testosterone replacement therapy (TRT). It increases serum testosterone levels and reverses many low T effects (one of which is lack of motivation).

Is lack of motivation a sign of low testosterone?

Low testosterone is one of the most overlooked causes of reduced extrinsic motivation in men. That’s because its symptoms are often mistaken for stress, ageing, depression or lifestyle issues instead of hormonal imbalance.

Studies show that testosterone deficiency can contribute to mood changes and fatigue – both of which can lead to low motivation.

Here are a few more common symptoms of low testosterone that may cause motivation problems:

• Fatigue and persistent tiredness
• Reduced physical strength due to decreased muscle mass which can drain motivation
• Difficulty concentrating, brain fog, vague ideas and reduced mental sharpness
• Lack of vitality or drive
• Changes in body composition which may lower self-esteem
• Reduced libido (this is more about sexual motivation)

How to check if low T is the cause of low motivation?

The first step is to check your symptoms. If they are related to testosterone deficiency, hormonal imbalance may be the culprit behind it.

If your symptoms are disturbing your life and you are feeling overwhelmed, you should seek professional help and consult with a healthcare provider. They will assess your signs and medical history. They may also request a testosterone blood test which will confirm whether you are actually testosterone-deficient or not.

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Can TRT help with a lack of motivation?

Hypogonadal men are sometimes prescribed hormone therapy TRT which increases their testosterone levels.

This testosterone boost helps get rid of low T signs, including fatigue, brain fog and low self-confidence. All this can make a person feel better mentally and physically.

A 60-day study conducted on 51 men noted that TRT showed a significant reduction in tiredness, nervousness, sadness and irritability. Another study of 790 older men with hypogonadism concluded an improvement in mood and depression symptoms due to TRT.

TRT offers many other benefits, such as:

• Improved muscle mass and strength
• Enhanced mood and mental clarity
• Increased sleep quality
• Better bone density
• Improved sexual function

In addition to all these benefits, TRT has some side effects as well. That’s why doctors check each patient’s medical history thoroughly before deciding whether to prescribe testosterone or not.

How long after starting TRT do you feel a difference?

TRT usually takes several weeks to months to show results. Some symptoms respond earlier than others and the timeline can differ from person to person based on baseline hormone levels and overall health.

According to this study, improvements in depressive and mood-related symptoms can start as early as 3-6 weeks and may continue to progress up to 18-30 weeks.

How to improve TRT’s results for motivation?

You can improve TRT’s impact on motivation by adopting a healthy lifestyle consisting of habits like:

• Quality sleep at night, as sleep helps heal the body and bring hormonal balance
• Regular exercise because it not only boosts mood also can also improve testosterone levels
• Maintain a healthy weight because an increase in weight is also linked to low testosterone production
• Manage stress, as high stress hormone levels for a longer duration can reduce testosterone formation
• Have a testosterone-friendly, well-rounded diet consisting of healthy fats, lean protein and nutrient-dense foods
• Limit alcohol intake

Summary

Lack of motivation can occur due to life issues, mental health problems and even hormonal imbalance.

In men, low testosterone is an overlooked cause of reduced motivation issues.

If you suspect you may be suffering from testosterone deficiency, it is best to talk to your healthcare provider and get a blood test done for testosterone levels.

Men with low testosterone and associated symptoms, including motivation problems, often experience a significant improvement in their overall health after starting TRT.

Contact us today to discuss your testosterone level issues and consult with a specialist doctor for TRT.

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References

Määttänen, I., Gluschkoff, K., Komulainen, K., Airaksinen, J., Savelieva, K., García-Velázquez, R. and Jokela, M., 2021. Testosterone and specific symptoms of depression: Evidence from NHANES 2011–2016. Comprehensive psychoneuroendocrinology, 6, p.100044.

Kenangil, G., Orken, D.N., Ur, E., Forta, H. and Celik, M., 2009. The relation of testosterone levels with fatigue and apathy in Parkinson’s disease. Clinical neurology and neurosurgery, 111(5), pp.412-414.

Vermeer, A.L., Krol, I., Gausterer, C., Wagner, B., Eisenegger, C. and Lamm, C., 2020. Exogenous testosterone increases status-seeking motivation in men with unstable low social status. Psychoneuroendocrinology, 113, p.104552.

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