Feeling “Blah”? How to Gently Rebuild Motivation (CBT Tips)

We all go through times when everything just feels… blah. You’re not exactly sad, but you’re not excited either. Things you usually enjoy feel flat, and even small tasks start to feel like too much effort. If this sounds familiar, you’re not alone—everyone hits these dips sometimes.

From a CBT (Cognitive Behavioral Therapy) point of view, that lack of motivation isn’t laziness or a character flaw. It’s usually part of a cycle. When you feel low, you naturally pull back from activities. You do less, which means you get less of that sense of accomplishment or pleasure, and that makes you feel even less motivated. It’s a loop that quietly feeds itself.

The good news? You don’t have to wait to “feel ready” to break the cycle. In fact, CBT teaches us that action often comes before motivation, not the other way around.

Behavioral Activation: Starting Small to Rebuild Momentum

One CBT tool that’s especially helpful here is called behavioral activation. Waiting to feel ready or inspired usually keeps us stuck, but pushing ourselves to take small, intentional steps can help lift our mood and restart our momentum.

Here’s how it works in practice:

1. Identify one or two small activities that used to feel meaningful, enjoyable, or productive, like calling a friend, going for a walk, or doing a quick chore.

2. Schedule them and do it even if you don’t feel like it. You don’t have to be in the mood to just show up for a few minutes. You MUST treat them like appointments to honor if you want it to work.

3. Notice how you feel afterward. You may not feel amazing right away, but often there’s a small shift. It can be a bit more energy, focus, or lightness. That’s progress. That small lift is your brain remembering, “Oh right, doing things can feel good.”

4. Build gradually. Once you see that spark, add another small activity or routine. Over time, these small steps add up to real change. The goal isn’t to overhaul your whole routine at once. It’s to create small moments of movement that slowly reawaken motivation.

Why This Works

Behavioral activation helps because when you act first, your mood starts to catch up. You’re showing your mind and body that movement and connection are possible again, even in small doses. It’s not about forcing positivity. It's about gently reminding yourself that you have the ability to shift your energy bit by bit. By doing so, you interrupt the cycle of avoidance and low mood. Our brain gets positive feedback and learns that effort can lead to reward, and that doing, even when we don’t feel like doing, creates momentum. 

You don’t need to wait for motivation to show up before you take action. Start where you are. Pick one doable step today and follow through gently, without judgment. Think of motivation like a staircase. You don’t leap from the bottom to the top all at once. Each small action is one step up. Some days you might take one step; other days, two. Even if you pause or step back occasionally, you’re still on the staircase, moving in the right direction.

Try This Today!

Think of one small thing you could do in the next 24 hours, something that might bring a sense of meaning, connection, or accomplishment. Then schedule it, do it, and notice how you feel afterward. Remember: motivation doesn’t show up fully formed. It grows as you take small, compassionate steps forward.