How Can I Motivate Myself to Work?
Three Barriers - and How to Break Through Them
Your work is starting to drain your energy, and you might be asking yourself ‘how can I motivate myself to work?’ Something feels off - like a piece of the puzzle is missing.
Maybe you’re burnt out, or perhaps you’re realising this isn’t the kind of work you truly want to be doing. Maybe it never felt like a great fit, but you pushed through for as long as you could. And if that’s how you feel, you’re far from alone.
So how can you change this?
How can you motivate yourself to work?
Motivation is multi-layered - but with the right approach, you can break it down and start looking forward to Monday mornings again.
This article will walk you through three of the most common barriers that stop you from motivating yourself to work… and what you can do about each one.
3 Common Barriers That Answer “How Can I Motivate Myself to Work”
1. How Can I Motivate Myself to Work When I Lack Clarity?
The most common reason for low motivation is a lack of clarity.
Being unsure what kind of work you’re suited to, unsure what will feel meaningful, or unsure how to actually find work you’d be motivated to do - this kind of uncertainty can be incredibly draining. Every day starts to feel like a bit of a slog.
Clarity matters because it gives you a direction of travel. When you know what energises you, it becomes much easier to make decisions and to build momentum again.
To get that clarity, start by taking a genuine step back and reassessing who you are right now and what matters most to you.
Getting clear on your natural strengths, your needs, and your values is often enough to cut through a surprising amount of fog. These are the foundations that point towards the work that will actually motivate you.
A few questions can help you identify your natural strengths:
“What tasks do I love doing?”
“What activities can I get lost in and lose track of time?”
“What could I spend five hours a day doing for the next five years and not get bored?”
Once you’ve identified these strengths, take an honest look at how much time you currently spend using them. This can be a sobering realisation - many people discover that the things they’re best at barely feature in their day-to-day work.
Next, reflect on your core needs - the non-negotiables for fulfilment.
Do you thrive on certainty and predictability?
Do you need constant learning or challenge?
Do you crave recognition, contribution, or a sense of making a difference?
When our needs go unmet for long enough, motivation naturally drains away. In fact, this is often a hidden source of “not feeling motivated to work.”
Then turn your attention to your values. Consider whether your values have shifted over the past 5–10 years - they often do. Ask:
“Are my values now in conflict with my current work environment?”
This isn’t fluffy introspection; values guide where we instinctively place meaning. When your work runs against them, even subtly, it becomes demoralising over time.
Once you’ve explored your strengths, needs, and values, consider what they point to.
A small change - a new manager, a different culture, or a slight tweak to your role?
A medium change - moving into a related position or a different part of the business?
Or something more fundamental?
A big change can feel daunting, but it can also be liberating - like getting your life moving again after a period of feeling stuck.
Of course, practicality matters. But have you really examined your options? And are some of the barriers you’re imagining actually untested fears or assumptions?
If you’re able, consider working with a coach during this process. It’s often far more effective than working through these questions alone.
2. Overwhelm and Burnout: A Hidden Barrier of “How Can I Motivate Myself to Work”
Sometimes people think they’re “just unmotivated,” when in reality the real culprit is burnout or overwhelm.
You have too much on your plate, not enough recovery, or you’ve been under prolonged stress or anxiety - and your motivation has simply run dry.
Overwhelm and burnout are incredibly common barriers, and they often sit alongside a lack of clarity.
Addressing burnout has two parts:
creating breathing room and addressing the deeper cause.
To create some breathing room, you’ll need to start putting healthy boundaries in place:
Leaving work on time
Actually switching off
Eating and sleeping well
Moving your body
Taking steps to lower stress and anxiety
But once you’ve stabilised things, there’s usually deeper work to do. Burnout isn’t only caused by pressure - it’s often caused by misalignment: a lack of fit between the work you do, the environment you’re in, and what motivates you.
And if you don’t address that, burnout has a habit of returning.
The good news? The deeper work you need here is the same clarity work we covered in the first section.
You might also be interested in:
Burnout Symptoms: Early Warning Signs, Causes, & When to Act
3. How Can I Motivate: Overcoming Barriers to Making a Change
Even when you’re clear on what you want and you’re no longer overwhelmed, there’s one more hurdle - the internal barriers that stop you from taking action.
These are the things operating beneath the surface: the beliefs, fears, and patterns that keep you stuck where you are.
Common examples include:
Perfectionism - needing certainty that a change will work before you take it.
Limiting beliefs - such as “I’m not good enough” or “work can’t be enjoyable.”
Fear of failure - worrying you won’t succeed if you try something new.
Ignoring intuition - silencing the part of you that already knows what you should be doing.
Not giving yourself permission - feeling guilty about getting your needs met.
Procrastination - delaying action to avoid discomfort.
Practical constraints - job markets, income, feasibility of switching (some real, some assumed).
These barriers exist to protect you - but they can also keep you trapped.
The key is to identify which barrier is actually holding you back. Is it fear? Responsibility? Low confidence? Something else?
Once you have a rough idea, start taking small, manageable steps.
A great way to build momentum and increase motivation is to choose actions that strengthen:
Autonomy - choosing your method or environment
Competence - upskilling, getting feedback, celebrating small wins
Connection - co-working with someone or checking in with a supportive person
As with the other areas, working with a coach can make a huge difference - either by narrowing down what’s keeping you stuck or by helping you work through it directly.
Read more here:
Life Coaching for Men: Transforming Identity, Purpose, and Confidence
Myself to Work: How Coaching Helps You Rebuild Motivation
Your work forms a big part of your life - it deserves the investment.
Working with a coach can give you the clarity, structure, and support you need to make meaningful change. You don’t have to figure this out alone.
If you’d like to explore whether coaching can help you find your motivation and build a more fulfilling future, consider booking a free Discovery Call .
About the Author: Tim Storrie
I’m an ICF-accredited career coach with an Oxbridge education, an MBA, and a corporate background. Drawing from my own mid-life experience of burnout and transition, I help men over 40 who feel lost or frustrated to find a career that excites them through clarity and confidence.
My approach is both nurturing and challenging, combining structured, exercise-based reflection with deep personal insight.
If you’d like to understand how career coaching can help you build a more fulfilling future, you can book a free Discovery Call.