Don’t feel like doing anything? 7 tips to beat anhedonia
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Don't feel like doing anything? Learn what anhedonia is and why you may not have motivation. Plus, 7 tips for what to do when you don't know what to do.
We’ve all had moments when life has felt overwhelming and times when nothing seems interesting or worth doing. This feeling, which can be more than just a fleeting mood, could be a sign of anhedonia. Understanding more about anhedonia can make a difference in how you approach dealing with it. With the right information and strategies, you may start to feel more motivated to tackle your to-do list and begin to enjoy life.
What is anhedonia?
Anhedonia might sound like a complicated word, but it's actually a simple concept: It's when you lose interest in things that usually make you happy. Imagine your favorite hobby or activity not bringing you joy anymore—that's anhedonia. This feeling can sneak up on you, making days appear colorless and activities that used to be fun feel unexciting.
It's important to know that anhedonia is often a symptom of a bigger issue. It's like a warning sign that something else might be going on, such as:
Stress: When you're stressed, everything can feel overwhelming, even the things you used to enjoy.
Anxiety: Constant worry can take over, leaving little room for pleasure.
Mental health disorders: Anhedonia is a common experience, particularly in people with depression.
But, why does this happen? Normally, our brain has a special way of reacting to things we enjoy. When we do something fun, our brain releases chemicals that make us feel good. In anhedonia, this process doesn't work as it should. The brain doesn't release these feel-good chemicals the way it usually does, so many things seem less enjoyable.
Knowing that it's not just a lack of effort or interest but a real change in how our brain reacts to pleasure can be a relief. It's not your fault if you're experiencing this—it's just a signal that you might need some extra support or care.
“I’m not feeling like myself”: 6 signs of anhedonia
Being aware of the signs of anhedonia can be a key step toward deciphering your feelings and finding ways to address them. These signs can be subtle, and they don’t always mean you have anhedonia. But if you're noticing changes in yourself and your feelings, it's worth paying attention to them. Recognizing these signs is not about labeling yourself, but, instead, it’s about taking care of your wellbeing.
1. Irritability: You might find yourself getting annoyed more easily than usual. Things that didn’t bother you before might start to feel irritating.
2. Changes in sleep patterns: Your sleep might be all over the place. Maybe you're sleeping more than you used to, or perhaps you find it hard to get enough sleep.
3. Loss of interest in hobbies: The activities or hobbies that used to excite you might not seem appealing anymore. It almost seems that the joy they once brought has faded away, and you don’t know why.
4. Changes in appetite: Appetite changes can go either way. You might find yourself eating more or less than you usually do.
5. Persistent low mood: It's normal to have ups and downs, but with anhedonia, you might feel a constant low mood that doesn't seem to lift.
6. Social withdrawal: Pulling back from friends and family can be another sign of anhedonia. You might find yourself avoiding social gatherings or not wanting to spend time with people like you used to.
17 practices to get your motivation back when you don’t feel like doing anything
When you're feeling stuck and unmotivated due to anhedonia, taking action can seem tough. But there are simple and practical steps you can take to start feeling better. Each of these tips focuses on enhancing aspects of your mental and emotional wellbeing, which are key components of motivation.
1. Start with a meditation to calm your mind
Meditation can help in reducing stress and anxiety, which are common barriers to motivation. By calming the mind, meditation can help you gain perspective, better focus, and approach tasks with a more centered and motivated mindset.
💙 If it’s your first time meditating, we recommend starting with Tamara Levitt’s Meditation for Beginners series. In seven days, you’ll explore how meditation can help you calm your mind, reduce stress, and relax.
2. Journal to focus on what you really want
Journaling provides an outlet for expressing thoughts and emotions. It can help you process feelings, gain clarity, and set goals. Writing your thoughts out on paper leads to a clearer mind and a more focused approach to your tasks, thereby increasing motivation.
3. Seek out stories to inspire you
Hearing about others who have overcome challenges and achieved their goals can provide a motivational boost. It can offer perspective, inspiration, and ideas on how to approach your own challenges and goals.
💙 Listen to the Daily Jay’s Unlikely Inspiration for a new perspective.
4. Find things that you (actually) like to do
Let’s face it—sometimes you feel demotivated because the options aren’t very appealing. Counter this by trying a new hobby or learning a new skill. Learning something new can be exciting and refreshing. It stimulates your brain, provides a sense of achievement, and can renew your interest and motivation in other areas of your life.
💙 Learn about the Power of Hobbies to make us happier, more relaxed and even more productive.
5. Set small, achievable goals for yourself
By achieving small goals, you get a sense of accomplishment. Feelings of success can motivate you to tackle larger goals, creating a positive cycle of achievement and motivation.
💙 Instead of trying to accomplish everything at once, Settle Down by Single-Tasking and reduce overwhelm.
6. Establish a daily routine that works for you
A routine provides structure, making your day more predictable and less overwhelming. When you have a set schedule, it can help you feel more in control and motivated to complete daily tasks.
7. Create a gratitude list to shift your mindset
Focusing on the positive aspects of your life can shift your mindset to a more optimistic one. Recognizing and appreciating what you have can boost your mood and motivation, making it easier to approach tasks with enthusiasm.
💙 Need some inspiration? Check out Calm’s Daily Gratitude Journal.
8. Find a regular physical activity you enjoy doing
Exercise releases chemicals in your brain that act as natural mood lifters. Regular physical activity can improve your energy levels and overall mood, making it easier to feel motivated. If motivating yourself to exercise feels hard, it’s okay to take it slow and gently.
💙 Try the Mindful Movement session of the Daily Move for an introduction into movement that feels good.
9. Listen to music that uplifts and energizes you
Music can help shift your mood. Listening to uplifting music can give you energy and create an environment conducive to motivation and productivity. Try cleaning or doing laundry with your favorite music playing in the background. It makes a boring chore much more fun!
💙 Lift your spirits with our Good Mood Reggae Mix.
10. Connect with friends and family
Social interactions can provide emotional support and a different perspective on life. Talking to loved ones can uplift your spirits, offer new perspectives, and reignite your motivation through shared experiences and encouragement.
11. Surround yourself with motivated people
If you spend your time with people who are also demotivated, you probably won’t be able to help each other out of it. Being around motivated and supportive people can boost your morale. Their encouragement and outlook can inspire you and reignite your own motivation.
12. Give yourself energy by making self-care a priority
Taking care of your physical and mental health improves your overall wellbeing. When you feel healthy and rested, you are more likely to have the energy and mindset needed to feel motivated.
💙 Explore different self-care tools that can help you create a practice that works for you with our Radical Self-Care series.
13. Escape the comparison trap by reducing social media use
Limiting social media use can decrease feelings of inadequacy or comparison, which can drain motivation. Focusing on your own goals and achievements, away from social media distractions, can help you regain a sense of personal progress and motivation.
💙 It’s normal to feel like you constantly need to check social media, even when you checked it only 10 minutes ago. Learn how to reduce your screen time with our Social Media & Screen Addiction masterclass.
14. See the bigger picture by reflecting on your achievements
Looking back at what you have already accomplished can be a powerful motivator. It reminds you of your capabilities and can spark the drive to achieve more.
💙 Take a moment to recognize your Small Achievements with the Daily Calm.
15. Take regular breaks to avoid overwhelm
When everything feels overwhelming, give yourself permission to pause. A short break can sometimes refresh your mind and give you a new perspective. Taking breaks allows your mind to rest and reset, which can prevent burnout.
💙 Take a short break with a 60-second Pause to Breathe meditation.
16. Spend time in nature to lift your mood
Nature has a calming effect and can improve your mood. Being outdoors and experiencing the natural world can provide a sense of peace and rejuvenation, enhancing your motivation when you return to your tasks.
💙 Can’t make it outside today? Bring nature to you with our Midday Relaxation Break playlist of calming ocean waves.
17. Seek professional help if needed
If things feel too hard to handle on your own, it’s okay to ask for help. Sometimes, a lack of motivation can be due to underlying issues, such as depression or anxiety. A therapist or counselor can provide support and guidance, leading to improved mental health and restored motivation.
Why meditation helps when you have no motivation to do anything
When you're feeling unmotivated or struggling with anhedonia, meditation can be a game-changer. It's a simple practice that has a lot of benefits for your mind and overall wellbeing. Incorporating meditation into your daily routine doesn’t have to be complicated or time consuming. Just a few minutes each day can make a significant difference in how you feel.
If you're new to meditation, there are many resources available to help you get started, including guided meditations. Giving meditation a try can help you regain motivation and feel more positive.
Meditating may lower stress levels: Meditation can have a calming effect on your mind, making it easier for you to relax and find enjoyment in daily activities.
Meditating can reduce anxiety: When you focus on the present moment, worries about the past or future can lessen.
Meditating can increase self-awareness: Practicing meditation encourages you to look inward. When you take time to get to know yourself better, it can help you understand what truly makes you happy and motivated.
Meditating can improve sleep quality: Meditation can help you fall (or fall back) asleep, so you may wake up feeling more rested ready to tackle the day.
Meditating may boost your mood: A regular practice can lead to an overall improvement in your mood. It's like giving your brain a chance to reset and refresh.
I don't feel like doing anything FAQs
What do you call not feeling like doing anything?
The feeling of losing interest in activities that usually bring you happiness or excitement is called anhedonia. It's more than just feeling lazy or bored. It's a deeper sense of disinterest that makes it hard to find joy in things that you used to enjoy.
Why do you feel like you can't do anything?
Feeling like you can't do anything can be caused by several factors. It could be due to stress, where you're so overwhelmed that everything feels too much. Anxiety can also play a role, making you feel paralyzed and unable to start activities. Sometimes, it's a sign of a mental health condition, like depression, where a lack of energy and motivation are common symptoms. It's also possible that lifestyle factors, such as a lack of sleep or poor diet, could be affecting your energy levels.
Do I have anhedonia?
If you're finding that you've lost interest in almost all activities or things that used to make you happy and notice they now feel dull, you might be experiencing anhedonia. It's one of the key symptoms of conditions like depression, but can also occur due to high stress or anxiety. It's a good idea to talk to a healthcare professional who can give you a proper assessment and help you understand what you're experiencing.
Is it okay to not be doing anything?
Absolutely, it's okay to not be doing anything sometimes. In fact, taking time to rest and do nothing can be beneficial for your mental and physical health. It gives your body and mind a chance to recharge. However, if you find that you're consistently not wanting to do anything and it's affecting your quality of life, it might be a sign to seek some support or make some changes to help improve your mood and motivation.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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