Learn how to stay connected to what matters most—even when your energy is running on empty.
Let’s just get this part out of the way: everyone experiences exhaustion.
The kind of exhaustion that leaves us feeling maxed out in every sense of the word. It feels like we cannot possibly add one more thing to our plate let alone get through the week.
Mentally, physically, and emotionally we feel depleted—and yet we’re still expected to act like we’re fine.
Business as usual.
And not just our performance at work or at home. Even our fitness and mental health has become something to perform.
No wonder we’re always tired.
Hustle culture tells us that if you’re not grinding, you’re falling behind.
Struggling is only acceptable if it’s paired with productivity: therapy appointments, workouts, green smoothies, and morning routines that double as content.
We weren’t meant to live like this—performing our way through pain, proving our worth through gains. Sometimes the most radical thing you can do is stop performing and let yourself be a real person.
Messy. Incomplete. Unresolved. Still worthy.
You’re exhausted. Not lazy. And pretending that motivation is a switch you can flip makes it worse.
This post isn’t about learning how to push yourself harder. It’s about learning how to stay connected to your why, even when your mood, energy, or circumstances are working against you.
Let’s learn to leverage what matters most to us as a way to take meaningful action towards our goals—even when it feels impossible. Especially when it feels impossible.
Using an evidence-based framework called Acceptance and Commitment Therapy (ACT), we’re going to explore ways to anchor our actions to our values, instead of our moods.
1. Redefine Motivation: It’s Not a Feeling, It’s a Direction
We often think of motivation as a feeling—like energy, excitement, or inspiration. And when that feeling isn’t there, it’s easy to assume we’re doing something wrong. That we’re just not disciplined enough. That if we really cared, we’d be more consistent.
But here’s the thing: motivation doesn’t always come first. In fact, most of the time, it doesn’t.
From an ACT perspective, motivation isn’t something you need before you take action—it’s something that often shows up after you start moving in the direction of your values.
Try this:
Create a tiny, meaningful ritual that helps you reconnect to your why. It doesn’t have to be elaborate. Just simple and intentional.
Put on your favorite playlist before you stretch.
Use a phrase like “this matters to me” to anchor your action.
The goal isn’t perfection—it’s alignment. Find something that points you toward your values—no motivation required.
2. Let the Discomfort Ride Shotgun
Feeling unmotivated or completely drained doesn’t mean you have to give up on the things that matter to you. But it might mean you need to shift the way you’re approaching it.
It’s easy to fall into the belief that we have to fix how we feel before we can take action. But from an ACT perspective, you don’t have to wait for your internal experience to improve before you show up.
You can bring it with you.
Try this:
Literally name what you’re feeling. “Hi, overwhelm. Hello, burnout. Hey there, stress spiral.”
Then say: “You can come with me, but I’m still going on this walk.”
Or this stretch. Or this 3-minute dance break in your kitchen.
The point is—you don’t have to wait until you feel better to begin.
3. Defuse from the Thought Spiral
Your brain is brilliant at making up reasons not to try.
“You’re too far behind.”
“This won’t make a difference.”
“You’re not disciplined enough.”
“Skipping one day won’t matter.”
These thoughts feel true, especially when you’re mentally and physically exhausted. But they’re not facts—they’re stories.
Stories your brain tells you to protect you from perceived failure or disappointment.
ACT calls this cognitive defusion—the practice of unhooking from your thoughts so they don’t get to be the boss of you.
Try this:
Take one of those thoughts—”This won’t make a difference”—and say it in a cartoon voice. Or sing it to the tune of Happy Birthday. Or imagine it scrolling across your forehead like a news ticker.
Suddenly, it’s just a thought—not a rule. Not your identity.
Cool story, brain. I’m still going for a run.
4. Reconnect to Your Why—And Not the One Instagram Gave You
Fitness and wellness culture love to define goals for you: six-pack abs, 5 a.m. workouts, green smoothies with adaptogens.
But what if your why has nothing to do with aesthetics or productivity?
Maybe your why is simple:
● You want to feel mentally clear
● You want to manage anxiety without spiraling
● You want to feel proud of yourself
All of those are valid.
Your values—your real ones—still exist, even when you’re not feeling it.
You don’t have to perform for anyone.
You just have to listen to the quiet part of you that still knows what matters.
Try this:
Write your why on your mirror. Not the Pinterest version. The real one.
Example: “I move my body because it helps me feel like myself again.” Or “I bike because it calms my nervous system.”
Let that guide your actions for the day.
5. Lower the Bar. Then Lower It Again.
The idea that “if it’s not 100%, it’s not worth doing” is a lie designed to keep you stuck. When you’re already exhausted, perfectionism will finish the job.
Progress doesn’t always look like a breakthrough. Sometimes it’s just not quitting.
● One squat
● Ten seconds of breathing
● Sitting on your yoga mat and calling that a win
Try this:
Next time you’re feeling low on motivation, set your expectations so low they almost feel silly. “My goal today is to put on my shoes and stand on the porch for one minute.”
That’s how you rebuild trust with yourself.
That's how you remember you’re still committed to your goals.
6. You’re Not Meant to Do This Alone
Exhaustion is lonely. And when you feel isolated, the spiral gets louder: “Everyone else is crushing it.” “I’m the only one falling apart.”
But connection doesn’t require a performance.
Letting someone see you in your mess is what builds resilience—not hiding out until you’ve pulled it all together.
Try this:
Text a friend: “I don’t have much in the tank today. Want to do a 5-minute stretch challenge with me later?”
Or join a group where imperfection is welcome. You don’t need to fake it to deserve support.
Conclusion: This Isn’t About Chasing Motivation
This is about choosing yourself—quietly, imperfectly, and consistently.
You’re not broken for feeling exhausted. You’re not lazy for being tired.
You’re navigating a world that asks too much and gives too little.
So let this be your reminder: You don’t always have to go hard. You just have to go.
Take small, meaningful steps in the direction of your values—no matter how messy it feels.
Need support staying consistent with movement in a way that feels doable, not depleting? Almost Manic is a community focused on staying active in support of mental health. Join us as we come together to bridge the gap between fitness and mental resilience.
Author: Chelsea Foster, LPC