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Feeling Unmotivated? When You Just Can’t Be Bothered

ByMrsFNutrition

Let’s be honest: some days, you’re just not feeling it – we’ve all been there. You’re feeling unmotivated and over it.

You know those days—when the thought of checking in with your body feels like a lot, your “why” is buried under a blanket, and sticking to your goals feels like climbing a mountain in flip-flops.

Woman lying in bed on smart phone feeling unmotivated

Here’s the good news: you don’t need to be a perfectly motivated health goddess to reach your goals. Some days, showing up is less about motivation and more about gentle momentum.

First, let’s normalize this: You are not failing because you feel unmotivated. You’re human. And motivation? It’s fleeting.

This journey isn’t about rigid rules or perfect habits—it’s about building trust with yourself. it’s about finding ways to move forward, even when it’s hard.

And trust doesn’t mean always getting it “right.” It means showing up with curiosity, self-compassion, and a little bit of intention… even when your motivation is low.

So, what do you do when you’re in a full-on “meh” mood? You keep it soft, simple, and supportive. Here’s how:

1. Reconnect With Your “Why”

Relaxing setup with a cup of tea and journal on a bed, perfect for a cosy winter afternoon. Unmotivated

When motivation fades, your “why” becomes your anchor. Ask yourself:

  • Why does it matter to me to nourish myself today?
  • What do I need more of—comfort, energy, peace?
  • How will I feel if I choose to honour my plan, even just a little?

You don’t need to feel wildly motivated – “Because I know I feel better when I eat something real” totally counts.

2. Lower the Bar, Make it Simple

Close-up of creamy pumpkin soup with seeds in a blue ceramic bowl, perfect for a warm fall meal. unmotivated food

On tough days, give yourself permission to do less. Perfection isn’t the goal—consistency is.

You don’t have to tick every box every day.

  • Can’t do the full workout? Try a 10-minute walk.
  • Not in the mood to cook? Throw together something simple and nourishing, reheat leftovers, open some soup.
  • Feeling overwhelmed? Focus on just one thing that will help at a time.

This isn’t failure—it’s flexibility. The all-or-nothing mindset is often what derails us. Small actions still count.

3. Try the “Just 5 Minutes” Trick

Often, the hardest part is simply starting. So don’t worry about the whole thing.  

Tell yourself: “I’m just going to do 5 minutes.” That’s it. Five minutes of movement, or journaling, or meal prep.

Once you start, momentum tends to follow. And if it doesn’t? That five minutes still counts. It’s a win.

A young woman balancing on a fence during a serene sunrise, exuding freedom and joy.

4. Talk to Yourself Like You Would a Friend

Old patterns might tell you you’re “failing” if you’re not doing enough.

If your best friend told you they were feeling unmotivated and struggling to stay on track, you wouldn’t shame them—you’d offer compassion and encouragement.

Try saying:

  • “This feels hard right now, and that’s okay.”
  • “I can do one small thing to care for myself today.”
  • “Hey, you’re doing your best. Let’s just take the next step.”
  • “I’m allowed to have off days. Progress isn’t linear.”

Self-kindness is not weakness—it’s resilience. Your mindset can either build you up or break you down. Always choose kindness.

Two tabby cats cuddling near a sunlit window, showcasing affection and tranquility.

5. Have a Go-To “Bare Minimum” Plan

Create a fallback routine for days like this. Think: the simplest version of your plan that still feels supportive. This might include:

  • Favourite easy go-to store cupboard meals or snacks (or things you’ve always got in the fridge)
  • Movement that makes you feel good
  • Comfort items: playlist, a mantra, a cosy ritual or your favourite show

This isn’t about discipline— it’s about having a plan that our future tired self will thank you for.

A serene image of a woman practicing meditation indoors, promoting mindfulness and wellbeing.

6. You Don’t Have to Feel Like It to Show Up

Motivation is great. But it’s not required.

You can show up tired, overwhelmed, or just “over it”—and still make a choice that supports you.

You’re allowed to take gentle action that makes you feel good. You’re allowed to care for yourself even if it’s quiet, even if it’s not perfect.

Showing up in small ways, especially when you don’t feel like, builds trust—and that trust is what sustains your new habits. Even when you’re feeling unmotivated.

Close-up of a woman walking barefoot in water with a white flowing dress.

Final Thoughts

If you’re feeling unmotivated, and today feels like a no… that’s okay.

Do less. Go slower. Pick one thing. Let that be enough.

You’re doing it wrong. You’re not broken or lazy—you’re just human. And you don’t need to feel amazing to do something kind for yourself.

So today, meet yourself where you are. Choose one small step.  Let your step be quiet but intentional. When you don’t feel like it—you’re still showing up

Remember: staying on plan isn’t about perfection—it’s about showing up for yourself, again and again.

You’ve got this!

Work With Me

New Programme (coming soon)

It’s not quite ready yet, but it that sounds interesting, you can grab my free Make Peace with your Plate guide here https://subscribepage.io/OvCEZa and join my mailing list to make sure you get more info about the programme (when it’s ready).

You can find out more about me and my story on my website https://mrsfnutrition.com/mystory/

Thanks for reading!

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