How do you increase your motivation when you really don’t feel like doing something at all?

Do you know that feeling? You know you have to do something, but you just don’t feel like starting. Zero motivation. You keep putting everything off, without a clear reason. You hope motivation will come on its own, but it keeps taking its time.

Everyone struggles with this. Whether you're a professional or a manager, motivation can be a challenge. So how do you start something that feels like a hassle?

Often, we try to solve this with external triggers. Rewards, targets, compliments, or simply the quiet pressure of a deadline. But when you do something because you find it interesting, because you're curious, or because it feels important, it suddenly seems like that motivation energy is just there. So what’s the difference?

In 2004, behavioral scientists Edward Deci and Richard Ryan studied this exact question: what makes people take action, even when they don’t feel motivated at that moment?

Their answer became known as the Self-Determination Theory. According to this theory, every person has three basic psychological needs. When these are fulfilled, motivation grows naturally, without forcing yourself.

The three basic needs:

Autonomy: Being able to choose when, how, and why you do something
Relatedness: Having others who support you, so you’re not alone
Competence: The feeling that you’re good at something

When participants in their study consciously activated one of these needs at a chosen moment, something changed. They decided for themselves when to start. Or briefly spoke with a colleague. Or reminded themselves what they could improve or gain from it.

The result: their motivation to start increased by an average of 78%.

Why did this work so well?

Autonomy helps you take back control. Even a small choice activates your brain, reducing resistance.

Relatedness pulls you out of that internal “me vs. myself” struggle.

Competence strengthens the feeling of “I can do this.” That trigger often kickstarts motivation naturally.

Struggling to get started? Try this:

Autonomy
Choose when and how you’ll begin. Ask yourself:
"When do I want to do this today, and how?"
instead of: "I have to do this now."

Relatedness
Find someone to talk to. Ask a colleague:
"I don’t feel like doing this, how would you approach it?"
Or send a message:
"I’m working on this part now. Once I’ve finished the first part, can I send it to you for a quick look?"

Competence
Focus on what it will bring you, and start with something you know you can do.
Write or dictate the first five sentences and stop.
You’ve just taken the first manageable step.

No time to read? Then listen to the audio

Source: Deci, E.L. & Ryan, R.M. — Intrinsic Motivation and Self-Determination in Human Behavior