How to get motivated when you have no energy

When you’re running on empty, the last thing you want to hear is 'just move.' But here’s the thing: your body and brain are connected in ways that feel almost unfair when you’re exhausted. I remember one afternoon last winter, curled under a blanket, convinced I’d never write another word. Then I forced myself to stand up, walk to the kitchen, and chug a glass of cold water. The shock of it—icy, bright—jolted me just enough to stretch my arms overhead for 30 seconds. That was it. No grand workout, no pep talk. Just water and a stretch. And somehow, I felt less stuck.

Dehydration makes fatigue worse, but we forget to drink when we’re drained. Try this: keep a water bottle nearby and add a squeeze of lemon or a pinch of salt. The electrolytes help more than you’d think. Then, do two minutes of movement—jumping jacks, shaking out your limbs, or even just pacing. It’s not about energy; it’s about telling your nervous system, 'Hey, we’re still here.' That tiny shift can be enough to unstick your brain.

There’s a voice in your head right now saying, 'That’s not enough. That won’t count.' Ignore it. When energy is low, the goal isn’t to do something well—it’s to do something at all.

I learned this the hard way during a depressive episode a few years ago. The thought of writing a single email made me want to crawl back into bed. So I told myself, 'Just open the draft. That’s it.' I did. Then I wrote one line. Then another. The email got sent, and I didn’t even notice the shift until it was over.

Here’s how to trick your brain: pick a task so small it feels stupid. Need to clean? Pick up one sock. Need to work? Open the document and type the title. Need to reply to messages? Write, 'Got your note, will respond soon.' That’s it. The magic isn’t in the task—it’s in proving to yourself that you can start. Momentum builds from there, but you don’t have to believe that yet. Just start small enough that your brain doesn’t panic.

The idea of working for an hour when you’re exhausted is laughable. But 10 minutes? That’s doable. That’s nothing. And that’s the point.

Set a timer for 10 minutes and tell yourself, 'I can quit when it rings.' No guilt, no pressure. Close all the tabs that don’t matter, put your phone in a drawer, and just begin. The weird thing about this trick? Most of the time, you won’t stop when the timer goes off. Not because you’re suddenly bursting with energy, but because the hardest part was starting. Once you’re in motion, staying in motion feels easier.

I use this all the time for tasks I dread—like taxes or responding to a backlog of emails. The first 10 minutes are always the worst. After that, it’s just… work. Not exciting, not fun, but doable. And that’s enough.

Your surroundings are talking to your nervous system, whether you realize it or not. A dark, cozy room says, 'Rest.' A bright, cool space says, 'Wake up.' When you’re running on fumes, you need all the help you can get.

Open the blinds. Sit at a table instead of the couch. Turn on a cool-toned light if it’s dark outside. Crank the thermostat down a few degrees—your body associates warmth with sleepiness. These tiny changes won’t fix exhaustion, but they’ll send a signal: 'This is not nap time. This is focus time.'

I once worked from a standing desk for a week when I was so tired I could barely keep my eyes open. It sounds counterintuitive, but the slight shift in posture kept me alert. You don’t have to stand—just change something. Sit on the floor. Work from the kitchen table instead of your bed. Your brain picks up on these cues, even when you don’t.

Let’s be honest: when you’re exhausted, the promise of 'future you will be grateful' doesn’t cut it. You need a reward now. Something tangible, something you can look forward to.

This isn’t lazy—it’s how your brain works. Dopamine, the chemical that drives motivation, responds to immediate rewards, not vague promises. So give it what it wants. Finish a 10-minute focus block? Walk around the block. Send that email? Make a cup of tea. Write one paragraph? Listen to your favorite song.

The key is to make the reward separate from work. No scrolling social media (that’s not a break—it’s just more work for your brain). No multitasking. Just a clear, simple pleasure.

I keep a list of tiny rewards on my desk: a square of dark chocolate, a stretch break, a quick call with a friend. When I’m dragging, I pick one and attach it to a task. It’s not about being productive—it’s about making the effort feel worth it in the moment. And sometimes, that’s enough to keep going.

Here’s the thing about low energy: it’s not a personal failure. It’s your body telling you something—maybe that you’re sick, or stressed, or just plain worn out. And sometimes, the most motivated thing you can do is not push through.

I remember a week last year where I was so tired I could barely function. I kept trying to 'fix' it with caffeine and willpower, but nothing worked. Then I realized: I wasn’t lazy. I was burned out. So I gave myself permission to rest. Not as a reward, but as a necessity. And you know what? The motivation came back after I stopped forcing it.

If you’ve tried everything and you’re still exhausted, ask yourself: 'What if I’m not the problem?' Maybe you need more sleep. Maybe you need to say no to something. Maybe you just need to be kind to yourself. Motivation isn’t a switch you flip—it’s a rhythm. And sometimes, the best way to find it is to stop looking.