This article is also available in Japanese 👉https://seohayami1920.com/journaling-for-unmotivated-days
Everyone has days when they feel unmotivated
“Nothing is getting done today.”
“I just can’t bring myself to do anything.”
If you’ve ever felt this way, you’re not alone.
I had one of those days just yesterday.
Even though I had things I wanted to do, both my body and mind felt heavy.
By the time evening came, I felt a tinge of guilt for not being productive.
But I’ve learned something that helps me on days like this:
Writing down the reasons I don’t feel like doing anything.
Why writing down “reasons not to do it” helps
When we’re unmotivated, we tend to blame ourselves for being lazy or unfocused.
But often, there are real reasons hiding underneath.
Here are a few of the “reasons not to do it” I wrote down recently:
- I feel like I won’t do it well anyway
- If it can’t be perfect, I don’t want to start
- I might be mentally tired
- I’m afraid to open social media
- I can’t switch gears emotionally
- Do I even really want to do this?
Once I write them down, I realize, “Oh, these are valid.”
And that awareness alone helps me feel a bit lighter.
Your “real feelings” will start to show
The reasons we don’t want to do something aren’t excuses —
They’re actually clues from our inner self.
For example:
- “I want it to be perfect” → Maybe I’m being too hard on myself
- “It feels meaningless” → I’ve lost sight of my ‘why’
- “I’m tired” → Maybe I just need rest
Noticing these things helps more than trying to force motivation.
You start to rebuild from a more honest place.
Unmotivated days are chances to be kind to yourself
Instead of criticizing yourself, try asking,
“Why might I be struggling to do this right now?”
Writing down the reasons can be like a little heart check-in.
It clears the mental clutter and helps you see the next small step forward.
Conclusion: Write it down, release the pressure
If you’re feeling stuck or down, try writing down why you’re not doing what you want to do.
It’s like clearing a blocked drain in your mind —
Once the pressure is released, energy begins to flow again.
Be gentle with yourself.
Some days are for action. Some days are for listening.
