Low Motivation in January: Why Forcing Change Doesn’t Work
January has a reputation for being a month of fresh starts and renewed motivation. Gyms fill up, planners get dusted off, and there’s a sense that this is the moment to finally get things together.
But for many people, January feels anything but motivating.
Instead, it can feel flat, heavy, or emotionally draining. Getting out of bed feels harder. Tasks that normally feel manageable suddenly take more effort. You might find yourself procrastinating, withdrawing, or quietly beating yourself up for not feeling more driven.
If that sounds familiar, you’re not lazy, broken, or failing. You’re having a very human response to a time of year that places a lot of pressure on people — often without acknowledging how tired or overwhelmed they already are.
From a CBT perspective, low motivation isn’t something to fight against or force your way through. It’s something to understand.
Why January Motivation Is Often Low
There are several reasons motivation commonly dips in January, even though we’re told it should be high.
For many people, December is emotionally and physically demanding. Social commitments, family dynamics, financial stress, disrupted routines, and heightened expectations all take their toll. By the time January arrives, there’s often very little left in the tank.
Add to that:
Short, dark days
Cold weather
Reduced social contact
Pressure to “start fresh”
It’s no surprise that energy and motivation feel low.
CBT encourages us to step back from self-blame and instead look at context. Low motivation doesn’t appear out of nowhere — it’s usually a response to circumstances, stress, mood, or unhelpful thinking patterns.
The Problem with “Just Pushing Yourself”
A common response to low motivation is to tell yourself to try harder. Thoughts like:
“I just need to get on with it”
“Other people manage this”
“If I don’t push myself, nothing will change”
While this might work briefly, it often backfires.
From a CBT point of view, harsh self-talk increases pressure, which tends to increase avoidance. The more you tell yourself you should be doing something, the heavier and more emotionally loaded it becomes. This can create a cycle where:
Motivation drops
Self-criticism increases
Tasks feel overwhelming
Avoidance increases
Motivation drops further
This cycle is common in both low mood and anxiety, and it’s one of the key patterns CBT aims to interrupt.
How CBT Understands Motivation
CBT doesn’t see motivation as something you either have or don’t have. Instead, motivation is influenced by:
Mood
Thoughts
Behaviour
Physical state (sleep, energy, health)
When mood is low or anxiety is high, motivation naturally drops. Expecting yourself to feel driven and enthusiastic during these times is often unrealistic.
One of the most important CBT ideas is this:
You don’t need motivation to start — you build motivation by starting small.
This is a shift many people find both relieving and challenging.
Behaviour Comes Before Motivation
In CBT, we often talk about behavioural activation. This means gently increasing activity levels in a planned, manageable way — even when motivation is low.
The goal isn’t to suddenly become productive or upbeat. It’s to reduce withdrawal and inactivity, which tend to maintain low mood.
For example, instead of:
“I need to feel motivated before I go for a walk”
CBT might suggest:
“I’ll go for a five-minute walk and see how I feel afterwards”
This isn’t about forcing yourself through misery. It’s about recognising that mood often improves after action, not before it.
Why Small Steps Matter
When motivation is low, the mind tends to think in extremes:
“If I can’t do it properly, there’s no point”
“I’ll start when I have more energy”
“I need to do everything at once”
CBT works against this by deliberately making steps smaller than you think they need to be.
Small steps:
Reduce overwhelm
Lower the emotional barrier to starting
Create a sense of movement
Build evidence that change is possible
This might look like:
Opening your laptop rather than completing a task
Getting dressed rather than going out
Responding to one email instead of clearing your inbox
These steps may seem insignificant, but psychologically they matter a great deal.
The Role of Self-Criticism
Low motivation is often accompanied by a harsh inner voice. People tell themselves they’re lazy, weak, or lacking discipline. CBT sees self-criticism not as motivation, but as another factor that keeps people stuck.
When you’re constantly telling yourself you’re not good enough, your nervous system stays in a threat state. In that state, it’s much harder to focus, plan, or take action.
CBT helps people recognise this inner critic and develop a more balanced, supportive internal dialogue — not to let themselves off the hook, but to create conditions where change is actually possible.
Motivation and Anxiety
Low motivation isn’t always about low mood. For many people, anxiety plays a big role.
Anxiety can make tasks feel risky, effortful, or emotionally draining. Avoidance then becomes a way of coping. Over time, avoidance reduces confidence and increases fear, which further lowers motivation.
CBT works by helping people:
Understand what they’re avoiding and why
Test out feared situations gradually
Learn that discomfort can be tolerated
As confidence increases, motivation often follows naturally.
Why Being Kind to Yourself Isn’t “Giving Up”
Many people worry that if they stop pushing themselves, they’ll become stuck forever. CBT challenges this belief.
Compassion isn’t about lowering standards or avoiding responsibility. It’s about responding to difficulty in a way that supports change rather than sabotages it.
When people feel safe rather than criticised, they’re more likely to engage, try again, and persist.
When Low Motivation Persists
If low motivation has been present for weeks or months, or is accompanied by persistent low mood, anxiety, or withdrawal from things you used to enjoy, it may be a sign that some additional support could help.
CBT can help you:
Understand what’s driving your low motivation
Break unhelpful cycles
Rebuild routine and confidence
Develop a kinder relationship with yourself
You don’t have to wait until things reach breaking point. Support can be helpful even when difficulties feel subtle but persistent.
A Different Way to Think About January
January doesn’t have to be about transformation. It can be about stabilising, recovering, and gently finding your footing again.
If motivation is low, that doesn’t mean you’re doing something wrong. It might mean your system is asking for a slower, more supportive approach.
And sometimes, the most meaningful change starts not with pushing harder — but with understanding yourself better.
If this resonates and you’d like support with low motivation, anxiety, or mood, you’re very welcome to get in touch for a free consultation.
