If you've lost interest in things that you typically enjoy, or you find yourself unable to care about most things, you might be dealing with apathy. This can be really tough to handle, and one of the challenges is finding the motivation to change. There are a lot of possible reasons for feeling apathetic, so we're here to help you identify possible causes and create a plan for change.

Things You Should Know

  • Take small steps to change your daily habits, practice acknowledging your achievements, and consider revisiting hobbies you used to love.
  • Be kind to yourself by turning negative thoughts into positive ones and repeating empowering mantras.
  • Step out of your comfort zone by going someplace new or trying new things.
1

Make small changes to create new habits.

  1. Take action by starting with doable steps. If you're struggling with severe apathy, it's unwise to dive straight into the deep end of new responsibilities and ambitions. Make small changes at first and gradually work toward more significant responsibilities. Each step you take forward is a step away from apathy.[1]
    • For example, if you feel like all you can do in a day is wake up and make it to the couch, it's probably not realistic to decide to run a marathon. Try taking a short walk each day instead.
    • If you used to love painting but it feels hard right now, try sketching or even coloring instead.
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3

Revisit a hobby you used to love.

  1. You might reignite the passion you used to feel for it. When you feel apathetic, you start losing connections to the things that once gave you joy. It can even be difficult to remember what it was that used to get you excited. This is tough to deal with, but you can make changes. Think of an activity you used to love and spend some time doing that.[3]
    • Did playing your guitar used to bring you joy? Pull it out of the dusty case and remember what it feels like.
    • Were you an eager reader who always read the best sellers? Pull a book off the pile you’ve wanted to read and skim through it.
    • Did you enjoy laughing with friends? Maybe your best friends haven't heard from you in days, weeks, or months. It’s time to make contact.
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4

Swap negative thoughts for positive ones.

  1. Focus on changing your inner voice. A thought can change a feeling. In order to feel better, pick a better thought. If you notice that you're having a lot of negative thoughts, you can consciously try to change that pattern. Focus on generating positive thoughts to replace the negative ones.[4]
    • If you catch yourself thinking negative thoughts about yourself, tell yourself, "Stop!" Then replace the thought with something positive such as, "I am filling my mind with positive ideas that will change my beliefs. I am changing my life."
    • For example, if you have the thought “There is no point in trying, because I know I will fail,” change it to something like, “Failure is an opportunity to learn. If I don’t get it right this time, I can always try again.”
7

Be physically active every day.

  1. Add a workout to boost your mood and give you energy. Periods of extreme apathy can be reversed, sometimes by taking the smallest of steps. Getting outside and using your body can be enough to jolt yourself out of your haze. If the idea of exercise makes you want to head for the couch, challenge yourself to do just 10 minutes of movement. Even that small amount can help![7]
    • You don't have to jump immediately into running 5k races and swimming 10 miles (16 km) each morning. Go slowly and do what you're ready for. Start with light stretches and calisthenics each morning or go for a brisk walk around the neighborhood.
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8

Change your scenery.

  1. Go on vacation or even move. Moving elsewhere can give you the change in scenery you need. If you're feeling stuck someplace where you don't know people, you don't feel comfortable, or you don't enjoy being, it may be helpful to change your residence. While it's true that you can't always outrun your problems by moving, it can be a spark that some people require.[8]
    • If you are able, try taking a vacation. Even a long weekend away can do wonders to help with apathy.
    • It's okay if you can't actually take a break. Try exploring a new neighborhood in your city or try a new hiking trail near you.
9

Identify the root cause of your apathy.

  1. Ask yourself some questions to gauge your emotions. This might feel challenging, but it’s helpful to take a sort of personal inventory of your feelings. It can help you be more mindful of what's going on in your life and how you can make positive changes. The answers to these questions might help you figure out why you’re feeling apathetic, which might help you find a solution. Be honest with yourself and try to avoid judging your emotions. Try questions like:[9]
    • Have you been having negative thoughts about your abilities? Try adding positive self-talk to your day. Tell yourself, "You are making real progress in reaching your goals," or similar.
    • Did something happen recently that negatively impacted you? If so, have you dealt with it? Maybe you lost your job and are having trouble dealing with it. Try making a plan for what you want to do moving forward.
    • Are you bored and worn down by your daily routine? Change it up! Even trying a new spot to grab lunch can make you feel better.
    • Do you need something to look forward to? Make a plan. Try to plan a vacation or a fun activity, like dinner with friends.
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10

Talk to your doctor about possible medical causes.

  1. Apathy can be a warning sign of several serious conditions. If you've been dealing with severe apathy for a couple of weeks or more, make an appointment to talk to your doctor. They will likely ask you a lot of questions about what you've been going through and do a physical exam. They might run some tests if they think apathy is a sign of a neurological condition. This might sound scary, and it's okay to be nervous. Remember your doctor is there to help.[10]
    • Apathy can occur in people with conditions like schizophrenia, Parkinson's, Alzheimer's, and Huntington's Disease.
    • Don't assume that just because you have been feeling apathetic that you have one of these issues. Check-in with your doctor just to make sure. It's okay to feel stressed about this.
11

See a counselor if you still need some help.

  1. If you're really struggling, don't go it alone. Schedule an appointment to talk with a licensed therapist and discuss your struggles with apathy. Just scheduling the appointment and knowing there will be someone to talk to can help.[11]
    • Ask your doctor for a referral to a counselor. They can help determine is you're suffering from clinical depression, which is often related to apathy.
    • You can also ask friends and family members if they have any recommendations for counseling.
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Expert Q&A
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  • Question
    How do you stop apathy?
    Jennifer Butler, MSW Jennifer Butler is a Love & Transformation Coach and the Owner of JennJoyCoaching, a life coaching business based in Miami, Florida, although Jennifer works with clients all over the world. Jennifer’s work centers around empowering women who are navigating any stage of the divorce or breakup process. She has over four years of life coaching experience. She is also the co-host of the Deep Chats Podcast along with Leah Morris and the host of season 2 “Divorce and Other Things You Can Handle” by Worthy. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. She received her Masters of Social Work (MSW) from New York University. She is also a Certified Health Coach, a Communications & Life Mastery Specialist, and a Certified Conscious Uncoupling and Calling in “the One” coach.
    Jennifer Butler, MSW
    Life Coach
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    We have an internal source of joy within us, but you have to commit to keeping that well of joy and doing things that bring you happiness, whether it's going for a walk or putting on some silly puppy videos. Do 3-5 things a day that bring you happiness, since happiness is a choice and a practice. Negative emotions are normal and a part of the human experience, but you want to feel the highs as well.
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Warnings

  • Suicidal thoughts are a sign of depression. If you suffer from apathy and think it may be related to depression, get help. There are many people who are eager to help you.
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About This Article

Jennifer Butler, MSW
Co-authored by:
Life Coach
This article was co-authored by Jennifer Butler, MSW. Jennifer Butler is a Love & Transformation Coach and the Owner of JennJoyCoaching, a life coaching business based in Miami, Florida, although Jennifer works with clients all over the world. Jennifer’s work centers around empowering women who are navigating any stage of the divorce or breakup process. She has over four years of life coaching experience. She is also the co-host of the Deep Chats Podcast along with Leah Morris and the host of season 2 “Divorce and Other Things You Can Handle” by Worthy. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. She received her Masters of Social Work (MSW) from New York University. She is also a Certified Health Coach, a Communications & Life Mastery Specialist, and a Certified Conscious Uncoupling and Calling in “the One” coach. This article has been viewed 341,948 times.
7 votes - 57%
Co-authors: 30
Updated: October 25, 2022
Views: 341,948
Article SummaryX

Being apathetic can make life difficult, but if you set yourself small goals and try new things, you’ll find your motivation eventually. Although you might not feel like being around other people, make an effort to spend more time with your friends and family, since being alone can easily drain your motivation and energy. If you don’t feel any pleasure in things you used to do, try new hobbies and interests until you find something you enjoy doing. Focus on taking small, manageable steps towards your goals. For example, if you need to read a book for class but don’t feel like it, set yourself the goal of reading just 1 chapter. As you start to achieve your goals, set bigger ones for yourself. However, forgive yourself when you don’t meet them, and try to put the past behind you so you can concentrate on the future. For more tips from our co-author, including how to improve your motivation through diet, sleep, and exercise, read on!

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