We’ve all been there. After a long day (or week!) of work, you just want to curl up on the couch and binge-watch your favorite show or enjoy a movie marathon.

It can be challenging to stay motivated to exercise or stay committed to goals when you don’t know where or how to start. And after over a year of unprecedented motivation depletion, we could all likely benefit from a shake-up to our routines.


We all know the internet can be toxic. From stressing yourself out with constant news consumption to comparing your workout routine to the influencers you follow to worrying about how many likes you’ll get on your post, the constant comparison between your real life and others’ often faked fabulous lives on social media isn’t healthy, and constantly being attached to your work-related apps isn’t great either.

If you have to use social media for work, set a schedule and then delete the app from your phone. If you don’t have to use it for work, limit yourself to a certain amount of scrolling every week or just on the weekends. And if you need something to guilt you into cutting back on your social media use, the screen-time function in iPhone settings will let you know exactly how long you’ve been on your phone each day, the average time you’ve spent on your phone over the course of a week, and it’ll even tell you how long you scrolled through Instagram. On the other hand, it also features a downtime function where you can choose when you won’t be able to access certain apps, like Twitter, IG, text messages, and even work-related apps.


Another way to combat your lack of motivation is to write down what your goals are, why, and how you want to accomplish them, and the negative thoughts that are standing in your way so you no longer have to hear them in your head. Seeing your goals written out in detail can make them seem less daunting so you’re more likely to pursue your goals. It also helps you remember to accomplish them.

Writing down your goals can also enhance your productivity, self-esteem, and commitment levels (bonus points for the boost of dopamine you get when you actually accomplish them). In an article written by Hara Estroff Marano for Psychology Today, she suggests considering the following steps as you write them out:

  • Visualize your goal.
  • Why do you want to achieve your goal and how will it make your life better?
  • What steps do you need to take to accomplish your goals? Don’t be afraid to adjust your timeline along the way!
  • Invite a friend to join—it’s easier to stay motivated when you’re being held accountable.
  • Think about what it’ll feel like when you finally accomplish your goal.
  • Don’t forget to reward yourself along the way.


It’s important to find a group of people you can lean on when times are tough, whether that’s family, friends, or even coworkers.

According to an article published by the NCBI, support from loved ones is an essential part of building resilience to stress and can help with the symptoms of traumatic events. So, even if your relationship with your parents or siblings isn’t the best, reach out to friends and set up a weekly phone call, text thread, or video chat to talk about your week. In order to stay social outside of your friend group, consider taking online classes, joining a gym, or volunteering in your community.

Medical Disclaimer: This content is provided for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis or treatment.


he Goals That Guide Us, Psychology Today: https://www.psychologytoday.com/intl/articles/200307/the-goals-guide-us

Achieving Career Satisfaction: Personal Goal Setting and Prioritizing for the Clinician Educator, The Journal of Graduate Medical Education: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5061414/

Social Support and Resilience to Stress: From Neurobiology to Clinical Practice, NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/