GeneralCommon Myths About Motivation That Hold People Back

Motivation is often spoken about as if it’s a switch you can simply turn on. When it’s there, everything feels possible. When it disappears, progress stalls and self-doubt creeps in. Unfortunately, many of the ideas we hold about motivation are based on myths rather than reality—and these misconceptions can quietly keep people stuck.

Understanding how motivation actually works is an important step toward building sustainable momentum, particularly during periods when energy feels low. This is especially relevant for those searching for practical ways to manage low motivation after the New Year, when expectations are high but internal drive hasn’t quite caught up.

In the points below, we break down some of the most common motivation myths and explain what truly helps people move forward.

Myth 1: Motivation Comes Before Action

One of the most widespread beliefs is that you need to feel motivated before you can take action. In reality, the opposite is often true. Motivation frequently follows action—not the other way around. Small, manageable steps can create a sense of progress, which then builds motivation naturally. Waiting until you “feel ready” can lead to long periods of inactivity and frustration.

The reality: Starting imperfectly is often the most effective way to rebuild momentum.

Myth 2: Motivated People are Motivated All the Time

It’s easy to assume that highly productive or successful people are constantly motivated. Social media and success stories often reinforce this idea, showing only the highlight reel. In truth, even the most driven individuals experience dips in energy, confidence, and focus. The difference is not constant motivation, but consistent systems, habits, and self-awareness.

The reality: Motivation fluctuates for everyone. Sustainable progress relies on structure, not endless enthusiasm.

Myth 3: Lack of Motivation Means Laziness

This is one of the most damaging myths of all. When people struggle with motivation, they often label themselves as lazy, undisciplined, or uncommitted. Low motivation can be influenced by many factors, including stress, burnout, mental health challenges, unrealistic expectations, or emotional overload. Treating it as a character flaw only adds shame and reduces the likelihood of positive change.

The reality: Low motivation is often a signal—not a failure.

Myth 4: You Need a Big Goal to Stay Motivated

While long-term goals can provide direction, they don’t always fuel daily motivation. In fact, overly large or vague goals can feel overwhelming and lead to avoidance. Breaking goals into smaller, achievable actions helps create clarity and a sense of control. Progress becomes visible, which reinforces motivation over time.

The reality: Clear, short-term actions are often more motivating than distant end goals.

Myth 5: Motivation Should Feel Exciting

Motivation is often portrayed as passion, excitement, or intense drive. When it doesn’t feel energising, people assume something is wrong. In practice, motivation can feel quiet, neutral, or even uncomfortable—especially when it involves change or effort. Consistency often looks boring before it becomes rewarding.

The reality: Motivation doesn’t have to feel inspiring to be effective.

Myth 6: You Either Have Motivation or You Don’t

This “all or nothing” view ignores how adaptable motivation can be. Motivation can be nurtured through routine, self-compassion, realistic expectations, and supportive environments. Learning how to work with low-motivation periods—rather than fighting them—often leads to more sustainable outcomes.

The reality: Motivation is a skill that can be developed, not a fixed trait.

Moving forward without the myths

Letting go of these common misconceptions creates space for a more realistic and compassionate approach to motivation. Instead of chasing constant drive, the focus shifts to:

• Taking small, achievable steps
• Reducing self-criticism
• Understanding emotional and mental barriers
• Building routines that support progress
• Allowing motivation to ebb and flow

By reframing motivation as something that grows through action and understanding, people are better equipped to move forward—even when energy is low.