Feeling Undermotivated and Tired at Work: How to Push Through the Small Stuff

Many people experience days—or even weeks—when they feel tired, sluggish, and completely unmotivated at work. The to-do list grows, but the energy and interest to complete it disappear. It becomes harder to tackle even the simplest tasks like filing paperwork or organizing a desk. This feeling is common, and while it may not go away overnight, there are strategies that can help make the workday easier and even enjoyable.

Why Do We Feel This Way?

Feeling tired or undermotivated at work can stem from several causes. According to Maslach and Leiter (2016), burnout from chronic workplace stress is a growing issue. It often shows up as emotional exhaustion, cynicism, and reduced personal effectiveness. People may also feel disconnected from their work or that their efforts don’t matter. When the brain starts to view tasks as pointless or too repetitive, it stops releasing dopamine—the chemical that keeps us feeling motivated and rewarded (Achor, 2010).

Other times, lack of motivation comes from poor sleep, not enough breaks, or even underlying mental health concerns like depression or anxiety (American Psychological Association, 2020). For those who work in environments that lack variety or recognition, it can be difficult to stay engaged. Even people who love their jobs can feel stuck from time to time.

The Impact of Small Tasks

Tasks like filing, labeling, data entry, and general organization often seem small and easy, but when motivation is low, they feel overwhelming. These tasks rarely come with praise or a sense of accomplishment, which makes them feel pointless. However, these small tasks are important for keeping a workspace functional and efficient.

According to productivity expert David Allen (2001), completing small tasks quickly and consistently helps keep our minds clear and our workflows moving. Ignoring them can lead to clutter, confusion, and ultimately more stress.

Tips to Get Through the Small Tasks

When motivation is low, getting started is often the hardest part. Here are a few tips to help push through and even find enjoyment in those small, boring tasks.

1. Use the “5-Minute Rule”

Tell yourself you only need to do the task for five minutes. Often, starting is the hardest part, but once you begin, you may find it easier to keep going. If not, at least you did something. According to behavioral psychologist BJ Fogg (2019), small habits can lead to bigger behavior changes. Starting small builds confidence and momentum.

2. Pair the Task With Something Enjoyable

Listen to music, a podcast, or an audiobook while you file or organize. Creating a more enjoyable environment helps you associate the task with something positive. Music can improve mood and productivity by releasing dopamine and reducing stress (Thoma et al., 2013).

3. Gamify Your Work

Make it a challenge: how much can you file in 10 minutes? Can you beat your previous record? Gamifying a task turns it into a fun competition with yourself. Research shows that when tasks feel like games, people are more motivated to complete them (Hamari, Koivisto, & Sarsa, 2014).

4. Make it Visual

Use color-coded folders, stickers, or labels to make your filing system visually satisfying. The brain loves patterns and colors, and adding a creative twist can make even paperwork feel more engaging (Lidwell, Holden, & Butler, 2010).

5. Break It Down

Don’t look at the entire pile. Just focus on one drawer, one folder, or even one piece of paper. Chunking tasks into smaller parts reduces the feeling of being overwhelmed and makes progress visible (Brown, Roediger, & McDaniel, 2014).

6. Reward Yourself

After 20 or 30 minutes of work, take a short break or treat yourself to something you enjoy—like a coffee, a snack, or scrolling social media. Rewards make the brain connect effort with pleasure (Achor, 2010). This positive reinforcement helps build motivation over time.

7. Declutter With Purpose

Organizing your space doesn’t have to be boring. Think of it as making room for new ideas or clearing the way for a fresh start. Marie Kondo (2014) suggests that organizing is a way to bring joy into your life. Try asking yourself, “Does this help me feel more in control of my space and time?” That question alone can help make the task more meaningful.

8. Change Your Environment

If possible, move to a different space—like a conference room or a quiet corner of the office—to do your filing or organizing. A change of scenery can refresh your brain and help you approach tasks with a new mindset (Brown et al., 2014).

Finding Enjoyment in the Task

Enjoyment doesn’t always come naturally, especially when tired or stressed. But with intention, it’s possible to find a rhythm and even a bit of peace in small, repetitive tasks. These activities can provide a mental break from heavier responsibilities. They allow your brain to reset and can feel meditative if done slowly and with care.

One way to find enjoyment is by reframing the task. Instead of thinking “This is a waste of time,” try thinking “This helps me feel more organized and in control.” Shifting your mindset is powerful. According to psychologist Carol Dweck (2006), a growth mindset—seeing effort as valuable—helps people feel more satisfied with their work.

When to Seek Help

Sometimes, no amount of tips or tricks can pull someone out of a long-term slump. If you’ve felt tired and unmotivated for weeks, it may be time to talk to a therapist, counselor, or your doctor. Workplace mental health is just as important as physical health. Seeking support is a sign of strength, not weakness.

Conclusion

Feeling tired and undermotivated at work happens to everyone. It doesn’t mean you’re lazy or bad at your job—it just means you need to reset. By using small, manageable strategies like the five-minute rule, music, or gamification, you can push through the tough days and slowly rediscover your drive. With patience and care, even the small stuff—like filing and organizing—can become a source of satisfaction and calm in your workday.

References

Achor, S. (2010). The happiness advantage: The seven principles of positive psychology that fuel success and performance at work. Crown Business.

American Psychological Association. (2020). Stress in America 2020: A national mental health crisis. https://www.apa.org/news/press/releases/stress/2020/report-october

Allen, D. (2001). Getting things done: The art of stress-free productivity. Penguin.

Brown, P. C., Roediger, H. L., & McDaniel, M. A. (2014). Make it stick: The science of successful learning. Harvard University Press.

Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

Fogg, B. J. (2019). Tiny habits: The small changes that change everything. Houghton Mifflin Harcourt.

Hamari, J., Koivisto, J., & Sarsa, H. (2014). Does gamification work? – A literature review of empirical studies on gamification. 2014 47th Hawaii International Conference on System Sciences, 3025–3034. https://doi.org/10.1109/HICSS.2014.377

Kondo, M. (2014). The life-changing magic of tidying up: The Japanese art of decluttering and organizing. Ten Speed Press.

Lidwell, W., Holden, K., & Butler, J. (2010). Universal principles of design. Rockport Publishers.

Maslach, C., & Leiter, M. P. (2016). Burnout: A multidimensional perspective. In C. L. Cooper (Ed.), Theories of organizational stress (pp. 68–85). Oxford University Press.

Thoma, M. V., Ryf, S., Mohiyeddini, C., Ehlert, U., & Nater, U. M. (2013). Emotion regulation through listening to music in everyday situations. Cognition and Emotion, 27(3), 534–543. https://doi.org/10.1080/02699931.2012.740195