How to get over that “I don’t want to go to work” feeling
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Don’t want to go to work? Explore the reasons why you might have this normal feeling and how to get over it — or at least work through it to find balance.
We’ve all had those mornings when we drag ourselves out of bed, dreading the workday ahead. Whether it’s the meetings that could’ve been emails, the looming deadlines, or the sheer monotony of the daily grind, if you’ve ever found yourself staring blankly into your morning cup of coffee you’re not alone.
The good news is that this feeling is more common than you might think, and there are ways to deal with it that don’t involve quitting your job on impulse (step away from that email). We’re not saying you’ll happily skip to the office every morning, but, at the very least, you may be able to find a balance that makes it easier to roll out of bed and face the day.
Why don’t I want to go to work
Work may not ever be your favorite activity, and that’s okay, but dreading it can take a toll on your mental health. It can help to do a deep dive to figure out why exactly you don’t want to be there. Here are some of the more common reasons you might be wanting to pull the covers back over your head in the morning.
6 reasons you may not want to go to work
1. Feeling overwhelmed: Work can feel like an overwhelming to-do list with long hours, endless tasks, and tight deadlines. When you’re juggling too much at once, it’s natural to want to run away.
2. Lack of interest: It’s hard to stay motivated if you’re not really interested in your role. If you find yourself stuck doing the same thing over and over, it’s easy to feel disconnected and unfulfilled. If your motivation to work is low, explore these five tips to help increase your job motivation.
3. Poor work environment: Nothing is more draining than a toxic work environment. Whether you’re dealing with difficult coworkers, a demanding boss, or a bad company culture, the stress can make work feel grueling and tedious. Explore these 13 tips to create effective workplace communication.
4. Burnout: When you’re running on empty, both physically and emotionally, the idea of going to work can be exhausting. Burnout doesn’t just make you tired — it makes you resent the very thought of stepping into the office.
5. Personal issues: Life doesn’t just stop because you have a job. Problems outside of work—such as family issues, health concerns, or financial stress—can drain your energy and make it difficult for you to focus when you’re at work.
6. Physical and mental health: When you don’t feel your best, it can be difficult to perform well. Health issues, whether chronic or temporary, can impact your ability to do a good job and lower your overall motivation.
Is it normal not to want to go to work?
It’s natural to have days when you don’t feel like going to work. As a matter of fact, everyone feels this way occasionally, and it doesn’t always mean there’s something wrong.
Rather than feeling guilty or stressed about your lack of motivation, be kind to yourself, and recognize it as a common experience. Even people who love their jobs can have days they’d rather stay home.
Occasional vs. frequent: Temporary stress or a tough project can occasionally make you resent your job. However, if you find yourself dreading work frequently, it might be a sign that something needs to change.
Work environment: In some workplaces, discussing work-related stress or dissatisfaction is accepted, or even welcomed as a step toward positive change. But in others, it might be frowned upon and seen as complaining. If your work culture doesn’t align with your preferences, you might struggle.
Temporary phases: Life events such as moving, family changes, or personal challenges can temporarily affect your motivation to go to work. After these events pass, your enthusiasm for work will likely return.
How to get over not wanting to go to work: 8 mindful tips to help you get re-inspired
We all want to wake up happy and ready to seize the day and feeling like you don’t want to go to work can make you question your purpose in life. If your reluctance to go to work is rooted in bigger issues, it’s worth addressing whether or not you’re in the right job. But if these feelings are infrequent, here are a few ways to make your workdays more manageable.
1. Take breaks to regain focus
Step outside for some fresh air, stretch, or do a quick activity that you enjoy like watching a silly cat video. These breaks away can help you feel more focused when you return to the task at hand. Taking just a few minutes to recharge can also boost your energy levels, leading to improved productivity — and hopefully, less stress.
💙 Try a short meditation practice to refocus on your tasks, like Pause to Breathe.
2. Set small goals to improve motivation
What feels more manageable: The goal of finishing your entire to-do list or the goal of finishing task number one? We thought so. Try breaking your tasks into smaller, more manageable goals to help your day feel less overwhelming.
Focus on completing one task at a time and reward yourself when you achieve it. This could mean a walk at lunch while listening to a podcast or your favorite sweet treat for dessert. By checking items off your to-do list, you can stay motivated throughout the day.
💙 Feeling overwhelmed trying to multitask? Learn how to Settle Down by Single-Tasking with Jay Shetty.
3. Talk to someone to feel less alone
If work is feeling overwhelming, share your feelings with a friend, family member, or therapist to get emotional support and fresh perspectives. Sometimes, talking about your struggles can help you find solutions or simply feel understood. If your struggles are rooted in major conflicts at work, talk with your manager or HR to find solutions.
💙 If finding the right kind of support feels like a challenge, explore this Daily Calm session on Support with Tamara Levitt.
4. Get energized by changing your routine
Try rearranging your desk, completing tasks out of order, or finding ways to bring activities you enjoy into your workday to keep things interesting. Small changes can help you feel refreshed and make a big difference in your outlook. Does your job involve mostly physical labor? Try listening to a podcast or audiobook while you work.
💙 Reenergize your body and your mind and Walk Away Stress during your lunch break or after work.
5. Establish balance by practicing self-care
Take care of yourself outside work to help you maintain a healthy balance of self-care. Get enough sleep, eat mindfully, move regularly, and do things you enjoy after or before work. Schedule activities with friends like an afterwork dinner, or make time for yourself with a self-care evening. This can help boost your energy levels and improve your resilience to work-related stress.
💙 Create a nourishing practice of self-care with our Radical Self-Care series.
6. Do what you can to create a positive work environment
Many things are likely out of your control, but if you’re able to make a positive change, you may want to try. This might involve building positive relationships with coworkers, or addressing issues with your supervisor. A supportive and pleasant work environment can enhance your motivation and job satisfaction.
💙 Hone your leadership skills to implement positive change in the workplace through our Understanding Power and Purpose session from Mindful Leadership Wisdom Series.
7. Evaluate your job and make changes if necessary
Think about whether your current job aligns with your values, interests, and long-term goals. If your work consistently causes you unhappiness or stress, it might be worth exploring a career change or new opportunities that suit you better. That process can take a long time, so be patient with yourself and remember that you can only do your best.
💙 Respect your boundaries when evaluating your job through Scheduled Worry Time to work through issues in a healthy way.
8. Talk to a therapist or coach for tailored strategies
If your feelings persist and significantly impact your daily life, a therapist or coach can help you identify underlying causes and develop ways to cope. Remember, you don’t have to deal with this alone.
I don’t want to go to work FAQs
How can I stay motivated at a job I don't like?
If you’re not loving your work it can be challenging to stay motivated, but there are ways to make it more manageable.
Start by setting small, achievable goals for yourself. Breaking tasks into smaller steps can make them seem less overwhelming, and give you a sense of accomplishment as you complete each one.
Focus on what you like about your job, even the small parts. Sometimes, finding positives can shift your overall outlook.
Build relationships with your coworkers to help make the environment more pleasant and provide a support system.
Look for personal growth opportunities at work, like learning new skills or taking on different responsibilities. This can help make your job more interesting and provide a sense of progress. Curious about professional development goals? Explore the importance of workplace goals and these 22 benefits.
What are some short-term coping strategies for workplace stress?
Dealing with workplace stress can be tough, but certain strategies can help you cope.
Take regular breaks throughout the day where you step away from your desk, stretch, or take a short walk to clear your mind. This can help reduce stress and improve your focus when you return to work.
Use breathing exercises like 4-7-8 breathing or box breathing when you feel overwhelmed — a few minutes breathing deeply and slowly can help calm your mind and body. Check out these seven deep breathing exercises that can help calm anxiety.
Prioritize your tasks and focus on completing those first. This can help you feel more in control and reduce the pressure of having too much to do.
How can I identify if my workplace is toxic?
One major indicator that your workplace is toxic is a constant sense of negativity or tension. If you and your coworkers often feel stressed, unhappy, or unsupported, it could be a sign of a toxic environment. This might lead to high staff turnover rates, which is another red flag. If many employees are leaving or being replaced frequently, it might indicate underlying issues within the organization.
Poor communication from management can also signal a toxic workplace. If you feel like your concerns aren’t being heard or addressed, it can lead to frustration and dissatisfaction.
A lack of teamwork or frequent conflicts among coworkers can also be a sign that the work environment is unhealthy.
What do I do if going to work gives me anxiety?
If going to work makes you feel anxious, start by identifying what’s triggering you, specifically. Talk to a mental health professional for coping techniques and support tailored to your situation.
Practice mindfulness and relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation, to help calm your mind and body.
Also, remember to make time for self-care. Ensure you have time to relax and do things you enjoy outside work so you can balance the stress and make it more manageable.
How do I cope with burnout?
If you’re feeling burnt out, dealing with it requires a combination of rest, self-care, and possibly reevaluating your work situation.
Start by taking time off, if you can. Use this time for activities you find relaxing and fun, which can help you recharge.
Set boundaries between work and personal time. Avoid working late into the night or checking emails during your off hours, and do your best to really unplug when you’re on vacation. Outside of work, prioritize self-care like exercise, healthy eating, and getting enough sleep, as this can help your body and mind recover from burnout.
If burnout continues to be a problem, consider talking to your employer about adjusting your workload or responsibilities. Sometimes, reducing your hours or shifting some tasks can make a big difference.
If your burnout is severe, it might be worth exploring other job opportunities that better align with your needs and values.
Can a career change help if I constantly dread going to work?
If you’re unhappy in your current job, it can be helpful to consider the possible reasons. Is it the work itself, the environment, or something else?
Consider what type of work would make you happier and more fulfilled. Research different fields and job roles that align with your interests and values. Talk to a career counselor for guidance and resources to help you find a career that will fulfill you, rather than drain you. Remember, it’s never too late to make a change that improves your job satisfaction and overall wellbeing.
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