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When Motivation Fades: Navigating Days of Low Energy & Binge-Watching

Some days, I wake up and just can’t get out of bed. Not because I’m physically tired, but because my mind feels heavy—like I’m stuck in a fog of exhaustion and zero motivation. On those days, I find myself binge-watching movies or series for hours, escaping into fictional worlds while my to-do list sits untouched.

And honestly? It happens.

If you’ve ever had days where you just can’t bring yourself to do anything “productive,” I want you to know: you’re not alone.

Why Do We Get Stuck in These Ruts?

I used to beat myself up for having these moments, asking myself: “Why am I wasting time? Why can’t I just snap out of it?” But over time, I’ve realised that:

💜 Burnout is real – Prolonged stress can lead to emotional exhaustion, physical fatigue, and cognitive weariness, collectively known as burnout. This state significantly diminishes motivation and energy levels.

💜 Our brains crave dopamine – Engaging in activities like binge-watching provides immediate rewards, releasing dopamine—a neurotransmitter associated with pleasure and motivation. This instant gratification can make it challenging to pursue tasks that require sustained effort.

💜 Lack of purpose leads to low energy – When we’re disconnected from the underlying purpose of our tasks, it’s harder to find motivation. This disconnection can result in feelings of fatigue and diminished interest in activities. 

💜 Rest is necessary – Sometimes, what feels like “laziness” is just your body telling you to slow down and reset. Recognising the need for rest is crucial for maintaining overall well-being.  

What Can We Do About It?

If you’re currently in one of those phases, here are some gentle ways to shift your energy without forcing productivity:

1. Start with Compassion

Practicing self-compassion involves treating yourself with kindness during challenging times, which can reduce negative self-judgment and promote emotional resilience. So, instead of shaming yourself for being “unproductive,” remind yourself: “This is just a moment. It doesn’t define me“. This approach is linked to improved motivation and well-being.  

2. Break the Cycle with a Small Change

Engaging in brief physical activities, such as a short walk or stretching, can boost energy levels and improve mood. Research indicates that even minimal exercise can enhance motivation and reduce feelings of fatigue.

So, if you’ve been in bed or on the couch all day, try one simple action:

🔹 Get up and stretch for 2 minutes.

🔹 Open a window for fresh air.

🔹 Change your environment—move to another room.

Sometimes, that tiny shift in physical space helps shift your mindset too.

3. Pair Binge-Watching with Something Small

Combining passive activities with low-effort tasks, like light stretching or simple chores, can help maintain a sense of productivity without overwhelming effort. This strategy can prevent the deepening of lethargy associated with prolonged inactivity. 

So, if you don’t feel like stopping, that’s okay! Try adding a low-energy task while watching:

🔹 Fold laundry

🔹 Journal or doodle

🔹 Stretch or drink water

This way, you break the passive loop without feeling like you’re forcing productivity.

4. Set a Soft Boundary for Yourself

Implementing gentle time limits on activities such as binge-watching can encourage a balance between rest and productivity. Setting achievable goals can foster a sense of accomplishment and motivate further activity.  

So, instead of saying, “I need to stop watching Netflix NOW,” try:

👉 “I’ll finish this episode, then take a 5-minute walk.”

👉 “After this movie, I’ll make myself a proper meal.”

Giving yourself permission with a gentle next step makes it easier to follow through.

5. Check In With Your “Why”

Reflecting on the underlying reasons for your actions can enhance intrinsic motivation. Understanding the personal significance of tasks can increase engagement and energy levels. 

When motivation disappears, I ask myself: What’s one thing that would make me feel slightly better today?

It doesn’t have to be huge—just one thing that brings me closer to feeling like myself again.

It’s Okay to Have Low-Energy Days

Some days, we binge-watch. Some days, we rest more than we work. It’s part of being human.

Instead of labeling yourself as “lazy”, try to see these moments as an invitation to reset. Progress isn’t about never having bad days—it’s about how we gently bring ourselves back when we’re ready.

💜 Have you ever struggled with days like this? How do you pull yourself out of a slump? Let’s talk in the comments!

References

Castro, D., Rigby, J. M., Cabral, D., & Nisi, V. (2021). The binge-watcher’s journey: Investigating motivations, contexts, and affective states surrounding Netflix viewing. Convergence: The International Journal of Research into New Media Technologies, 27 (1), 3–20.

Harvard Health. (2023). Energy & Fatigue – Harvard Health. https://www.health.harvard.edu/topics/energy-and-fatigue

Harvard Health. (2024). 9 tips to boost your energy — naturally. https://www.health.harvard.edu/healthbeat/9-tips-to-boost-your-energy-naturally

Johnson, J. (2020). What to know about lethargy. https://www.medicalnewstoday.com/articles/lethargy#summary

MacGill, M. (2017). Why am I so tired, and how do I beat fatigue? https://www.medicalnewstoday.com/articles/8877

Shim, H., & Kim, K. J. (2018). An exploration of the motivations for binge-watching and the role of individual differences. Computers in Human Behavior, 82, 94-100.

Smith, M., MA, & Reid, S. (2025). Burnout: symptoms, treatment, and coping strategy tips. HelpGuide.org. https://www.helpguide.org/mental-health/stress/burnout-prevention-and-recovery

Starosta, J. A., & Izydorczyk, B. (2020). Understanding the phenomenon of binge-watching—a systematic review. International journal of environmental research and public health, 17(12), 4469.

Sung, Y. H., Kang, E. Y., & Lee, W. N. (2018). Why do we indulge? Exploring motivations for binge watching. Journal of Broadcasting & Electronic Media, 62(3), 408-426.