5 Things I Do When I Just Can’t Be Bothered

Last week, I got my first migraine. It started with a patchy blind spot in my vision — I cleaned my glasses, then my computer screen, convinced that would fix it. But it didn’t. The spot stayed. I picked up a book — ironically, a handbook on advanced life support — and realised something wasn’t right.

The migraine itself lasted only an hour or two, but the after-effects lingered for days: that flat, tired, slightly yucky feeling where everything feels harder than it should. I could still function, but walking, cooking, even taking my tea outside into the sun felt like effort.

That’s when it hit me — this post-migraine slump wasn’t just about pain, it was about motivation. And I see that same pattern in my patients all the time. When life throws a curveball, motivation is usually the first thing to go.

The Myth of Endless Motivation

Even as someone who teaches lifestyle and metabolic health, I’m not immune. Sometimes I wish I were one of those endlessly energetic gym mums who can plank for ten minutes, go to Pilates, work full-time, raise three kids, and still bake for the school fete.

But that’s not me.

I care deeply about my health, but I keep things simple — strength training a few times a week, quick meals (often something from the air fryer plus a handful of spinach or pre-chopped kale), and real food that’s not always pretty.

And yet, there are days I can’t be bothered. Not with walking, not with cooking, not even with stepping outside for sunlight.

If you’ve ever felt that way too, a bit “meh” about doing the things you know are good for you, you are not alone.

Don’t Wait for Motivation

The key is not waiting for motivation to magically appear. It’s having a few simple tools to help you take action anyway. Here are the five evidence-based strategies I use when I just can’t get going:

1. Focus on the Benefit, Not the Effort

If your brain says, “This is too hard,” gently shift your attention to how you’ll feel afterwards — calmer, clearer, more energised. That small mental switch makes following through much more likely.

2. Shrink the Change

Make it almost too easy to start. Two minutes. One action. Chop one vegetable. Walk to the end of the street. Once you begin, momentum does the rest.

3. Set Process Goals, Not Outcome Goals

“Lose weight” is vague and distant. “Eat 25g of protein at breakfast” is specific and achievable.
Process goals build habits, and habits create results that last.

4. Use Action to Create Motivation

We often wait to feel ready before acting — but it rarely works that way. Action comes first, motivation follows. Start the fire, and only then do you get the warmth.

5. Try Temptation Bundling

Pair something you need to do with something you genuinely enjoy. Listen to your favourite podcast while you walk. Sip a good cup of tea while meal prepping. It makes healthy actions easier and more enjoyable.

If you’ve had one of those weeks — whether from illness, stress, or just low energy — go gently. You don’t need to be perfect. You only need to take the next small, kind step toward better health.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!