● Demotivation is a psychological condition that often occurs when meaning, control, or connectedness in an activity is disrupted.

● Causes include loss of task relevance, excessive workload, lack of autonomy, fatigue, and monotonous routines.

● There are various ways to manage demotivation, from rediscovering personal meaning to adjusting expectations.

Ever had those days when everything felt overwhelming? Work piled up, deadlines loomed, but the urge to get started seemed to disappear?

Many people attribute this condition to laziness. We quickly blame ourselves: lack of discipline, lack of motivation, or being too spoiled.

In fact, in many cases, what’s happening isn’t laziness, but rather demotivation. This is a psychological condition closely related to a decline in intrinsic motivation, or the drive that comes from within, not from outside.

Demotivation is a human experience. Even those who are normally active and enthusiastic can experience it. According to Self-Determination Theory , motivation will persist when three basic human needs are met. These three basic human needs are a sense of competence, a sense of control, and a sense of connection with others.

If one of them is disturbed, motivation can weaken without us realizing it.

So, when our enthusiasm for work or study suddenly fades, perhaps what we need is not motivational advice, but rather space to understand what is really happening inside.

Demotivation vs. laziness

The label “lazy” is often simply attached to someone who appears unproductive. However, from a psychological perspective, this condition is more complex.

Laziness tends to be understood as a trait and stigma inherent in a person’s character. Meanwhile, demotivation is a temporary psychological state influenced by context.

A person may appear to be stagnant, but that doesn’t mean they don’t care. They may be experiencing an inner conflict between desire and capacity, between responsibility and limited mental energy. This means that demotivation isn’t a lack of willpower, but rather a loss of direction or meaning.

Research in the United States (US) in 2017 showed that a person’s perceived task relevance significantly determines their level of motivation . When a task no longer feels meaningful, their enthusiasm for it decreases dramatically.

Demotivation can also arise when individuals feel they lack control over their actions . In the context of work or study, feeling constrained, over-monitored, or denied the space to make their own decisions can significantly erode motivation.

Common causes of demotivation

A 2019 study of Papuan students showed that perceptions of meaning significantly influence long-term motivation . Without meaning, a person will struggle to maintain emotional and cognitive engagement in their work .

This means that when tasks or work no longer feel important, enthusiasm begins to wane. Activities that were once enjoyable become empty routines.

Another factor that often triggers demotivation is work overload. When there’s too much to do at once, the brain feels overwhelmed. In this situation, we tend to not know where to start.

This phenomenon is known as mental overload — excessive cognitive pressure that impedes decision-making and focus. Instead of being productive, we’re driven to procrastinate or avoid activities.

Feelings of loss of control also impact motivation. When someone feels coerced, constantly monitored, or denied the freedom to choose, the basic need for autonomy is not met.

Demotivation can also stem from hidden emotional and physical exhaustion. Many people ignore the need for rest until their bodies and minds subtly protest.

Decreased motivation is often the body’s way of “forcing” us to stop before we truly run out of energy. Chronic burnout , or psychological exhaustion, can also weaken feelings of engagement and competence , two key elements in maintaining motivation.

Interestingly, demotivation can also arise not from being too busy, but rather from a monotonous routine. When there are no new challenges or room for growth, a person can lose their passion for involvement .

This is known as boreout , a psychological exhaustion that arises from boredom and a lack of meaning in work. In the long term, boreout can be just as harmful as burnout , as it both erode psychological energy and a sense of empowerment.

How to manage demotivation?

Psychologically, motivation is a dynamic state, subject to fluctuations. Motivation also depends on many factors, such as context, emotions, energy, and personal needs.

A 2025 US study in cognitive and affective psychology showed that fluctuations in motivation are a normal reaction to changes in the environment, workload, and ongoing emotional regulation.

When motivation wanes, our first impulse is to push ourselves as hard as possible. However, forcing productivity only perpetuates the cycle of demotivation. Instead, understanding the root cause and responding with empathy can be more effective.

Here are some approaches that may help:

1. Rediscover the personal meaning of activities

Instead of focusing on “what needs to be done,” try asking, “why do I want (or used to want) to do this?”

Recalling personal reasons—curiosity, long-term goals, or values we believe in— can reignite intrinsic motivation .

2. Start with small steps

Motivation often comes after we start, not before. So, instead of waiting for the mood to strike, it’s better to take one small, concrete step.

This concept is known as behavioral activation —when a small action can trigger a larger emotional impulse.

3. Take a break

Demotivation can be a sign that your body and mind need rest. Consciously delaying work to restore energy isn’t laziness, but rather self-care.

In fact, a deliberate pause often helps restore clarity of thought and direction.

4. Reduce unrealistic expectations

Excessive pressure doesn’t always accelerate progress, but can sometimes be crippling. Demotivation also arises when we demand too much in a short time.

Reducing expectations, adjusting standards, and simplifying to-do lists can give us some breathing room.

5. Rebuild a sense of autonomy and connectedness

Discuss your feelings with a loved one, your boss, or coworkers. Warm social support can help us feel reconnected and in control of the situation.

Demotivation isn’t a sign of failure, laziness, or a lack of ambition. It’s a signal from within that something needs to be reviewed: our values, our lifestyle, our goals, or our self-care habits.

In a life full of pressure to always be productive, it’s important to make room for delays, imperfections, and rest.

Author Bio: Nur’aini Azizah is a Lecturer in Psychology at Sunan Gunung Djati State Islamic University