What to Do When You Don’t Feel Like Doing Anything
You know the feeling.
You wake up, look at your to-do list, and everything feels heavier than it should. You’re not in crisis. You’re not particularly sad. You’re just… flat. Heavy. Unmotivated.
And then comes the voice.
“Why can’t I just get it together?” “Other people manage. What’s wrong with me?” “I don’t even have a reason to feel like this.”
If that sounds familiar, you’re not alone, and you’re not broken. You’re likely exhausted, depleted, or quietly overwhelmed. And what you need isn’t shame. It’s understanding, and a different kind of response.
Why we all have days like this
There’s a difference between laziness and depletion. Between procrastination and paralysis. Sometimes your body and brain just hit a wall. Not because you’ve done something wrong, but because modern life demands more of us than we can often give.
Mentally, you might be running 100 tabs at once. Emotionally, you might be absorbing stress from work, relationships, or the world around you. Even when nothing dramatic is going on, the sheer volume of stimulation and decision-making can quietly drain your capacity.
This kind of mental fatigue doesn’t always announce itself. It just shows up as stillness. As a fog. As nothing.
Morgan Byas
When "nothing" becomes the norm
Not wanting to do anything now and then is normal. But when it becomes your baseline, it starts to wear down your self-trust. You begin to feel like you’re falling behind. You start avoiding things, then feel guilty about avoiding them, and become locked in a cycle.
I’ve had days where I sat down, only to stare at a blank page for hours, quietly busying myself by bouncing between browser tabs and my inbox. I wasn’t resting. I certainly wasn’t working. I was stuck. And if you’re anything like me, the longer it goes on, the worse you feel.
But here's the truth: the more pressure you put on yourself to snap out of it, the more your system resists. Because what you're experiencing isn’t laziness — it’s a signal.
First, figure out what kind of “nothing” this is
When you don’t feel like doing anything, it usually falls into one of two categories:
- Your system is asking for rest. You’re depleted. You’ve been pushing too hard for too long. And your body is pulling the brakes to protect you.
- You’re stuck in a resistance loop. You’re anxious about starting. You’re overwhelmed by where to begin. You’re afraid it won’t be perfect, so you don’t start at all.
Knowing the difference matters, because it guides what you do next. If you’re genuinely in a rest deficit, no productivity hack will help. If you’re stuck in avoidance, waiting to "feel like it" probably won’t get you moving.
If you need rest, take it.
True rest isn’t lying on the couch while scrolling through your phone and feeling guilty for not doing more. That’s limbo, not rest.
Instead, try to be deliberate. Give yourself permission to stop. Let go of the mental list. Even a small act of genuine rest, closing your eyes, stepping outside, listening to music without multitasking, can start to replenish your system.
And most importantly, remove the guilt. Rest is productive when it helps you restore your capacity.
If you’re stuck, don’t start big, start small
Sometimes, it’s not that your body needs rest. It’s that your brain is tangled. The task ahead feels too big. The decision feels too complicated. Or you’re just afraid you’ll mess it up.
In those moments, you need movement, but gentle movement. Start by picking the smallest possible version of what you need to do. Open the document. Put your shoes on. Drink a glass of water. That tiny action breaks the inertia. It reminds your brain, "We can do this."
This isn’t about productivity. It’s about reactivating momentum.
Lower the bar. Then lower it again.
Most of us overestimate what we need to feel "on top of things." We aim for the full workout, the perfect reply, the finished project. But when your energy is low, that standard keeps you stuck.
Instead, ask: What’s the smallest thing I can do that still honours my intention?
And then let that be enough for today.
You are allowed to scale down. You are allowed to not do it all. You are allowed to rest, recover, and return.
When it might be something deeper
If the feeling of not wanting to do anything is stretching from days into weeks, and you’re losing interest in everything, not just tasks, that might be a sign of something more serious, like depression or chronic burnout. You’re not weak for noticing that. You’re wise.
Speak to someone. Start the conversation. You don’t need a crisis to ask for help.
Final thought: You don’t have to feel like doing something to begin
Motivation is fickle. It often shows up after we start, not before. But you don’t need motivation. You need a starting point.
If you’re reading this while avoiding the thing and feeling numb, take a breath. Choose one small step. Start with care, not force.
That’s how you move. Not with pressure. But with permission.
—MRB
My goal is to help people thrive in a complex world. While I write as a psychologist, this content is general in nature, does not constitute a therapeutic relationship, and is not a substitute for personalised mental healthcare advice. Further, some posts may include affiliate links to resources I recommend. Read my full site policy here.
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