5 ways to motivate yourself on an off day

We all have those days where all we want to do is sit in one place and do absolutely nothing because all of the energy has drained from your body.

This could happen because we’re run down, lack of sleep, excess workload, or built up stresses in your personal life, or for seemingly no reason at all. For many these phases don’t last long and for others like me, it may take a few days to get back to normal.

Here are some ways to dust yourself off and motivate yourself to do well.

1. Be kind to yourself

Try not to be hard on yourself.

It’s so easy to get into your own head sometimes and to feel overwhelmed by stresses in your life. Don’t beat yourself up about it. Everyone feels this way at some point or another.

All you need to concern yourself with is doing the best you can with what you’ve got.

It’s all anyone can ever do.

2. Dress up

Don’t spend your day wearing pyjamas (to my fellow Americans…yes the Brits spell pajamas with a py- instead of a pa-. I don’t get it either!). Instead, put on one of your favourite outfits that makes you feel comfortable and confident. It may be superficial, but ‘look good feel good’ can really make a difference.

Think about it. You could spend the day at home, not showered, hair a mess and never get out of your pyjamas. Or, you can get your butt in the shower, do your hair, and wear something you love.

I think it’s pretty obvious which scenario would leave you feeling your usual chirpy self.

3. Dance it out

Music can make you laugh, cry, fall in love, smile, and feel like you can conquer the world.

Anyone who knows me knows that music is a big love of my life. Whenever I’m feeling off, one of the things that most frequently pulls me out of it is listening to music.

So if you’re feeling down, blast your favourite song and dance it out.

Trust me, anything that works for Meredith and Christina will work for you.

4. Complete something

Whenever you’re in a rut, sometimes starting and finishing a small task can help you get back on track.

It could be something as small as emptying the dishwasher, folding and putting away laundry, or checking off something else off your to-do list.

Whatever it is, pick something that can be done in 5-10 minutes. Then ignore everything else and focus your attention to completing it.

After you’re done, pat yourself on the back and pick another small task to complete. Each small task will help clear your mind and will also make you feel better about dealing with whatever else needs to be done.

Keep going until you feel your motivation pick up.

5. Do something that makes you happy

This one is literally so simple.

Sing a song.

Go for a walk.

Bake something.

Go to a yoga class.

Read a chapter in a book.

Call a friend or a family member.

Whatever makes you happy, do it. You will feel better instantly.


If you don´t take charge of your thinking someone else will do it for you. Thinking about the positive instead of the negative requires a daily commitment. It is a choice we all make each day.

And remember...

You are not expected to be highly motivated and driven on an empty tank. Give yourself positive fuel each and every day and you will feel better, even on the off days.