<strong><span style="color: #000000;"><span style="color: #000000;">I Don't Feel Like Doing Anything (and what to do about it....)</span></span></strong>

We have all experienced those moments when we just don't feel like doing anything, like not exercising, or not eating right, not being organized, not going out with friends....That's pretty normal. It happens.

The problem is when we get stuck inside that loop and it can become an endless cycle.

Have you ever gotten stuck like that? Maybe you're stuck right now, and that's why you're reading this article.

<strong><span style="color: #000000;">Why We Get Stuck (in no particular order)</span></strong>

These are just a few reasons why people get stuck and feel like they have lost all their motivation.

<strong><span style="color: #000000;">Anxiety/Avoidance</span></strong>

<span style="color: #000000;">If you have polarized, black and white, all or nothing sort of thinking, you might avoid an activity that you fear you will not do well enough (fail). The idea of failure is terrifying. Who wants to fail? </span>

<em><span style="color: #000000;">No one, that's who.</span></em>

<span style="color: #000000;">The perfection/failure analog produces anxiety, and triggers escape/avoidance tactics that keep you from interacting with the activity. </span>

<span style="color: #000000;">Find the middle ground. Identify small, very realistic goals that you can safely accomplish to give yourself the evidence you need to see that you are not failing, and that you do NOT need to be perfect.</span>

<span style="color: #000000;"><strong>Depression</strong></span>

<span style="color: #000000;">If you are struggling with depression, even mild depression, one of the ways it shows up is a lack of motivation to do things. There is a distinct lack of enjoyment in things you used to enjoy (this is called anhedonia). Self-care, exercise, being organized, and going out with friends can become very difficult. You might experience very negative thoughts, self-loathing, and sadness. Your eating and sleeping habits might change to various extremes. </span>

<span style="color: #000000;">If you find that you cannot get past these symptoms, you should seek care from a mental health professional. Even if a family doctor (or a psychiatrist) gives you an antidepressant, you still need to deal with the depression with a mental health counselor. A counselor can help you work through issues that are underlying the depression.</span>

<strong><span style="color: #000000;">Unattached to a Goal</span></strong>

<span style="color: #000000;">You might not really know what direction you want to take, so you decide not to do anything at all. This can be related to the escape/avoid anxiety because you might be thinking, "If I don't have it all figured out, then I'm not going to do anything at all." It's an all or nothing situation. </span>

<span style="color: #000000;">You might feel overwhelmed if you have not narrowed down your goal. It might feel too big and unattainable. </span>

<span style="color: #000000;">Think about what you want, not what you don't want. </span>

<span style="color: #000000;">For example, rather than focus on how much you don't feel like filing papers, think about how much you want a nice, clean desk. </span>

<span style="color: #000000;">(read my blog post about setting attainable goals!)</span>

<strong><span style="color: #000000;">Remember the Reward</span></strong>

<span style="color: #000000;">Whatever the cause (and there are more than what I mentioned here), it takes ACTION to change your circumstances.</span>

<span style="color: #000000;">The reward comes after the action is performed.</span>

<span style="color: #000000;">In other words, if you wait until you "feel like it" to take action, you're going to be waiting around for a long time. </span>

<span style="color: #000000;">Accept that you don't "feel like it". </span>

<span style="color: #000000;">Then do it anyway. </span>

<span style="color: #000000;">You won't feel the energy and spirit of what you're doing until you start to perform the action. </span>

<span style="color: #000000;">If it means that you need to get up and be around people to exercise at the gym or attend a social event, remember how glad they will be to see you. Remember that you mean a lot to them!</span>

<strong><span style="color: #000000;">Choice, Action, Reward!</span></strong>

<span style="color: #000000;">Positive, approach behaviors that bring fairly immediate rewards can help you get the wheels turning faster. Cardiovascular exercise is also very good for helping to alleviate symptoms of depression. </span>

<span style="color: #000000;">So, know that it's OK to not feel like doing anything.....do it anyway and you'll feel the reward of taking action!</span>

<span style="color: #000000;">[author] [author_image timthumb='on']http://dianazilly.com/wp-content/uploads/2014/01/profile-pic-2015.jpg[/author_image] [author_info]by Diana Zilly, MS, MA, LCPC, NBCFCH. Diana is a Licensed Clinical Professional Counselor, Fellow in Clinical Hypnotherapy, and Adjunct Professor of Psychology at Joliet Junior College. [/author_info] [/author]</span>