Scanning my planner, I saw lines against lines of unfinished tasks–Tasks that would move me toward my dreams, tasks that I desperately wanted to accomplish but always pushed off for lack of energy and motivation. It had been two years of this. My sight started to blur, and fat tears streamed down my face. Will I ever get over this motivation hump? Why am I so unmotivated? 

It took two years, but I finally asked myself why. In my journey and in coaching and interviewing perfectionists, I found eight things that affect motivation and strategies to regain it. 

1. You’re Focusing On Low-Priority Tasks

Imagine it: you’re sitting at your desk, reviewing your tasks. Big, scary projects jump at you, and motivation disappears—the coward. So you scatter, spending hours reorganizing your book collection instead of tackling the urgent and essential (but scary) tasks. The end of the day arrives, and you’re overwhelmed: I’ve been working all day, but nothing’s gotten done. 

The Lie Behind It

Low-priority tasks are, unfortunately, my favorite coping strategy. Behind this form of procrastination prowls the real monster: the belief that you can’t change. 

The Inner Critic spits, “You’re not ___________ enough to get it done.” Fill in the blank. 

• Dedicated 
• Consistent 
• Motivated 
• Confident
• Smart 

“You aren’t enough, so you can’t change. You’re stuck in this cycle of procrastination.” I believed these lies for years, excusing my part in the cycle and enabling the Inner Critic. But it’s not true. This is a form of overwhelm, so when fear floods your heart, walk on water by focusing on truth:

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

Isaiah 41:10

No battle is too small for God, and this battle with perfectionism is a spiritual war. Don’t be afraid to call in big help; don’t listen when the Critic says, “Your procrastination is not God’s problem.” 

How This Applies To Our Christian Walk

When my parents ask me to take out the trash, I don’t immediately want to, but I remember who’s asking, and I’m called to comply. Obedience requires discipline. God calls us to obedience. Therefore, He calls us to discipline. We can’t obey when God asks us to build an ark or walk on water if we can’t mind when God calls us to finish math homework or start a blog leading perfectionists. Bring Him into every mental battle, and He will provide for every need, including discipline and motivation. 

2. You’re Overwhelmed

Take a deep breath. When tasks seem to ambush you, remember feeling overwhelmed is okay. Tell yourself three things:

1. I am not lazy. The Inner Critic will try to skirt the overwhelm by blaming you for sleeping in last Sunday or taking too long on an assignment. These things do not make you lazy; they make you human. You will not get anything done by ruminating on regrets. Remind yourself who you are and who you are not. I am capable, and I am making time to be productive now. 
2. I’m not behind. Remember your accomplishments. The Inner Critic has selective memory. It forgets all the early morning study sessions and late-night project perfecting but remembers the three times you didn’t wake up on time. So, keep track of the work you have done. Look at old homework to prove you’ve been working. Keep books you’ve read, memories you’ve made, or trophies you’ve won nearby as proof that you are accomplishing good things in good time, despite what the Inner Critic says. 
3. I can do one thing. After calming yourself, choose one task. Write it as a separate to-do list if needed. Just focus on the next step. If it’s a project, break it down until you have one specific, doable to-do. Then do it. 

3. You Get Disheartened By Setbacks 

When we forget to put the milk away or read the entire assignment rubric, our small mistakes feel like a red stamp of failure on our foreheads. Instead of “I’ll know for next time,” the Inner Critic erupts with, “You’re an irredeemable failure who never gets it right and is doomed for perpetual disappointment.” We forget all about a growth mindset and believe we’re destined to remain exactly where we are. 

So, how do we prove the Critic wrong? We must see mistakes as learning opportunities, not identity markers. We do this through positive reframing, which is the process of replacing the lies with truth. I have a practical (and free) guide on staying confident and motivated through setbacks by identifying and challenging subconscious narratives. It includes:

• The four steps to reframe our thoughts, taking back power from the Inner Critic.
• Examples of thoughts I’ve reframed to clarify the process for you. 
• A prayer for strength and peace that I’ve prayed thousands of times.

4. You’re Bored With Tedious Tasks

“There’s nothing I’d rather do than math homework, dishes, and studying for my history test,” said no one ever. Tasks that are necessary but not invigorating don’t appeal to us. So, we get bored, procrastinate, and allow dread from completing tedious tasks to seep into our other goals. Before long, we don’t want to do anything. But boredom doesn’t have to kill motivation. Tedious tasks can be steady motivation-boosters if you make it fun. Here are a few strategies to try:

• Make it an exciting experience by going to a coffee shop or playing a specific playlist. 
• Batch and optimize similar tasks. I’m sharpest in the mornings, so I finish my writing, research, and brain work early. But I can do less taxing tasks like cleaning or coffee dates in the afternoon slump. This optimizes mental capacity and time, boosting efficiency and motivation because you operate in your body’s natural rhythms.
• Reward yourself with your favorite coffee or a face mask after you complete the chore (I wouldn’t choose things like chocolate or a TV show unless you can operate in moderation. Pick something limited). 
• If you want time to fly, occupy your mind by learning new things. Listen to an audiobook or podcast while working out or compiling a PowerPoint; this engages your mind, depriving it of the space to be bored. 
• Complete tasks with a friend by calling them when you’re doing laundry or having them quiz you when you’re studying. They’ll keep you focused, plus you’ll practice doing life with others.

5. Your Expectations Are Too High 

Perfectionism is known for all-or-nothing thinking. When one week passes, and you haven’t stayed on top of things, the Inner Critic marks you as a perpetual failure. Either “I’m doing it all” or “I’m falling behind in everything.” The whiplash murders our self-esteem (and motivation with it). 

All-or-nothing thinking is an expectation problem. We define success as the reason to be confident. We know we’ve succeeded by flawlessly completing to-do lists and balancing every responsibility with ease and precision. But these markers of success are unrealistic. Our expectations don’t align with reality, so we’re bound for disappointment and chronic self-worth issues. 

Expectations can shift! They change through being aware of reality and intentionally taking a U-turn from the narrative you entertain. If you look closely enough, you’ll notice no one has it together. So, it’s realistic to expect that some things will slip. There will be tasks you must abandon. Of course, the Inner Critic doesn’t believe in reality, whispering, “But you’re better than everyone else.” Take a breath and take another U-turn, reminding yourself of mantras like:

• Some things will slip. 
• Imperfect progress is still progress.
• I’m not behind. 

Here’s the battle: Noticing the Inner Critic’s noise but intentionally shifting the narrative. But the most brutal battles produce the most transformational change. The Inner Critic will talk, let it. As Christians, isn’t this the war: Living in this world but trusting God through the storm? 

6. You’re Burnt Out

If you stream movies on your phone, simultaneously looking through photos and keeping the brightness up without charging your phone, it will die. If you work hard in school, simultaneously battling the Inner Critic and pursuing other projects without resting, you will burn out. Burnout often looks like this:

• “What’s the point? I’ll never be satisfied.” 
• Lingering fatigue 
• Lack of drive 
• Reactivity (quick to cry or get angry)
• Feeling distant from work 

Burnout is the point of rock-bottom motivation. But as discussed in “How To Build Discipline Without Getting Overwhelmed,” you can build discipline. And with discipline comes motivation. If you’re burnt out from your goals, put on your best optimist impression and do this:

• Remember your dream: What makes it worthwhile? 
• Remember your progress: What have you already accomplished? 
• Name your next step: What one doable, difference-making task can I complete? 

“If you can’t fly, then run; if you can’t run, then walk; if you can’t walk, then crawl; but whatever you do, you have to keep moving forward.”

Martin Luther King Jr.

Motivation is like a shark; it has to keep moving to survive. Motivation starts small and builds through consistency. Consistency can look like once a week; just show up. 

7. You’re Surrounded By Unmotivated People

We’ve heard accountability groups are great, but what do we do when they fail? Community is important, especially for us socially motivated people. 

Go where the motivated people are. It sounds too easy but sit in a coffee shop or library. Don’t stay in an ineffective group. It’ll be a temptation to complain and find excuses to stay unmotivated. 

Employ a growth mindset: You can influence your outcome and those around you. Take initiative and be the change by encouraging others or planning meetings. But also, “influence” can mean going somewhere else. We show support by showing up, so if you don’t support something, don’t show up. 

8. You’re Afraid Of Failing 

Fear of failure haunts perfectionists like the plague. So how do we overcome it? First, address the root problem, and second, find clarity. 

Find the root: 

What happened in the past? What feelings have you experienced, and are you now running from? It could be as small as trying time management strategies and making plans, and they haven’t worked. 

Find clarity: 

Anxiety over failure is muddying the waters, blowing your problem out of proportion. Suddenly, you’re so desperate to avoid mental pain that you don’t even know what emotions you’d experience. You need clarity. Ask yourself: 

• What am I afraid of? 
• Is my goal worth the risk? 
• What would happen if I did experience failure? 
• What would I do to recover?

The Gospel Truth

Praise God, you are not defined by what you accomplish. A lack of motivation does not mean you are lazy, worthless, or defective. This false identity is from the Inner Critic, not from your Creator. Your motivation and discipline can be restored. The first step is awareness of the issue.

If you want a more profound, refreshing, Bible-based understanding of motivation and discipline, read the other posts in this series!

Post 1: Why Motivation Doesn’t Work For You

Post 2: The Recipe For Staying Motivated 

Post 3: How To Build Discipline Without Getting Overwhelmed

Lastly, if burnout has digressed into depression, or if overwhelm has escalated to anxiety, please seek help from a mental health professional. Therapy worked wonders for me, and if you are in a place of hopelessness, it can be a life-changing solution.

In Christ,

-Alycia Dantier