Some days, you just don’t have the energy to do much of anything at all.
Maybe you’re feeling unmotivated, overwhelmed, or just stuck in a weird mood where nothing seems appealing. You know you should probably do something, but even the smallest tasks feel like too much effort. When you find yourself in this state, these simple actions can help you break out of the slump without pushing yourself too hard.
1. Change your surroundings, even just a little.
When you feel stuck, your environment can play a big role in keeping you in that mood. If you’ve been sitting in the same spot for hours, getting up and moving to a different room or even just adjusting your space can help change your energy. Something as small as opening a window, turning on a lamp, or rearranging your desk can make a difference. You don’t need to do a full deep clean or leave the house if that feels overwhelming. Just small changes, like sitting in a different chair or stepping outside for a few minutes, can help you feel a little less stuck. Sometimes, your brain just needs a small change of scenery to reset.
2. Take a shower, even if you don’t feel like it.
When you’re in a low-energy state, basic self-care can feel like a massive effort. But taking a shower is one of those things that almost always makes you feel at least a little better afterward. Even if you don’t have the energy for a full routine, just standing under the warm water for a few minutes can help. Water has a way of resetting your mind and body, washing away that sluggish feeling. If a full shower feels like too much, try splashing cold water on your face or washing your hands with a nice-smelling soap. Small sensory changes can make a surprising difference in your mood.
3. Do one tiny thing that requires no effort.
When everything feels like too much, start with something ridiculously small. This could be drinking a glass of water, standing up and stretching for 10 seconds, or replying to one text message. The key is to pick something so easy that it barely feels like doing anything at all. Completing just one tiny action can create a sense of movement, which often leads to doing more. Instead of trying to force motivation, focus on momentum. Once you start, even with the smallest thing, it’s easier to keep going.
4. Put on real clothes, even if it’s just swapping your t-shirt.
If you’ve been in pyjamas or the same comfy clothes for hours (or days), changing into something fresh can help you feel a little more like yourself. It doesn’t have to be anything fancy — even swapping your oversized hoodie for a clean t-shirt can make a difference. There’s something about putting on “real” clothes that signals to your brain that the day is actually happening. You don’t need to get fully dressed up, but shifting out of the clothes you’ve been slumping around in can give you a tiny boost of energy.
5. Listen to music that makes you feel something.
Music has a way of shifting your emotions when nothing else seems to work. If you’re feeling unmotivated, putting on a song that energises you, even just for a few minutes, can change your whole mood. If upbeat music feels too jarring, try something calming that at least brings you a sense of peace. Even if you don’t feel like doing anything, hitting play on a song takes zero effort. Whether it’s something nostalgic, relaxing, or just different from the silence you’ve been sitting in, changing the sounds around you can help shift your mindset.
6. Step outside, even for just a minute.
Fresh air and natural light can help shake off that sluggish feeling. Even if you don’t have the energy for a full walk, just stepping outside your front door or opening a window can make a difference. Changing your surroundings, even for a moment, can break up the feeling of being stuck. If going outside feels like too much, try standing near a window and looking out for a bit. Seeing movement like trees swaying, people walking by, or even just clouds floating along can make you feel more connected to the world around you.
7. Give yourself permission to do nothing without guilt.
Sometimes, the pressure to be productive is what’s making everything feel worse. If you’re exhausted or mentally drained, forcing yourself to “just do something” can feel impossible. Instead of fighting it, give yourself permission to rest without guilt. Taking a break isn’t the same as giving up. If you need to spend the day doing nothing, that’s okay. The important thing is allowing yourself to rest without feeling like you’re failing in some way. Your energy will come back when it’s ready.
8. Eat something, even if it’s just a snack.
Low energy and lack of motivation can sometimes be tied to basic needs not being met. If you haven’t eaten in a while, grab something simple, even if you don’t feel like it. It doesn’t have to be a full meal; just a piece of fruit, a handful of nuts, or even a slice of toast can help. Food gives your brain the fuel it needs to function properly. If you’re feeling drained and unmotivated, your body might just need a little nourishment. Eating something small can help reset your system and give you a bit of energy.
9. Do a small, mindless task.
Sometimes, the easiest way to get out of a slump is to do something low-effort and repetitive. Folding laundry, wiping down a surface, or even organising a drawer can help. These tasks don’t require much mental energy but can create a sense of accomplishment. The goal isn’t to be productive, it’s to engage your brain in something small that doesn’t feel overwhelming. Doing something with your hands, even if it’s just shuffling papers around, can help you feel a little more in control.
10. Watch or read something comforting.
If you don’t have the energy to do much, distracting yourself with something familiar can help. Rewatching a show you love, reading a few pages of a book, or even scrolling through funny videos can give your mind a break. Sometimes, you just need a mental reset. Engaging with something comforting, even passively, can help ease the feeling of being stuck. Just be mindful not to let hours pass mindlessly if that’s something that tends to make you feel worse afterward.
11. Move your body, even in the smallest way.
Source: Unsplash When you’re feeling unmotivated, exercise might be the last thing you want to do. But even the smallest movement — stretching, rolling your shoulders, or walking to another room — can help shift your energy. You don’t have to do a full workout; just shaking off the stillness can be enough. Movement can help break up that stagnant feeling that comes with doing nothing. Even something as simple as standing up and stretching for 30 seconds can help your brain feel more awake.
12. Do one small thing to take care of yourself.
Self-care doesn’t have to be an elaborate routine. Something as simple as brushing your teeth, putting on lotion, or drinking a glass of water counts. If everything feels like too much, pick one tiny act of care and do that. Small efforts add up. Taking care of yourself in even the smallest way can help remind you that you’re worth the effort, even on the days when it’s hard to feel that way.
13. Remind yourself that this feeling won’t last forever.
When you’re in a slump, it can feel like you’re going to be stuck there forever. But moods are temporary, and motivation comes and goes. Just because today feels off doesn’t mean tomorrow will be the same. Instead of fighting how you feel, accept it for what it is: a passing state. You don’t have to force yourself to snap out of it, but you can remind yourself that it won’t last forever. Some days are just slower than others, and that’s okay.
