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Dr. Shadé ZahraiDr. Shadé Zahrai

Why You Lost your Motivation in 2021 (4 Research Based Ways to Get it Back!)

Ever had those mornings where you immediately wanted to crawl straight back into bed and to avoid facing the day? You have zero motivation to do anything. Your brain feels foggy. You can’t focus. Life feels purposeless and everything’s just a little… ‘meh’? Here’s the thing - it’s actually more common than you think (thanks to the extended pandemic 😞). Experts even have a name for: Languishing! In fact, a recent NY Times article references a prominent psychologist who suggests that Languishing is the most dominant state of 2021. So, if you’ve been feeling an unusual lack of motivation for your goals, work and just life in general, you’re not alone! Because let’s face it - motivation is what helps us feel like we’re moving forward. It gives us a sense of purpose. A sense of progress. And it’s also really important for wellbeing and feeling your best. In this episode, I’ll share the psychology behind why you feel ‘blah’ (it makes SO much sense once you understand it), and 4 simple research-based strategies to help you find your mojo again! ALL my best, Shadé --------- 🚀FREE TRAINING– Career Clarity: https://www.shadezahrai.com/cct-registration To find out more about Shadé, visit the website: https://www.shadezahrai.com FOLLOW ON SOCIAL: • Instagram: https://www.instagram.com/shadezahrai/ • TikTok: https://www.tiktok.com/@shadezahrai • Facebook: https://www.facebook.com/shadezahraispeaker • LinkedIn: https://www.linkedin.com/in/shadezahrai

Dr. Shadé Zahraihost
Jun 1, 20217mWatch on YouTube ↗

At a glance

WHAT IT’S REALLY ABOUT

Rekindling lost motivation by addressing languishing with four science tools

  1. The transcript frames widespread “meh days” during the pandemic as a psychological state called languishing, distinct from depression but marked by stagnation and low joy.
  2. It explains that languishing can be hard to detect because people may gradually isolate and fail to seek support, prolonging the cycle.
  3. It recommends “name it to tame it,” using emotion-labeling to shift brain activation from amygdala-driven threat response toward prefrontal regulation.
  4. It argues for intentional mental rest (reduced device use, solitude, mindfulness) to counter cognitive depletion from constant input and processing.
  5. It proposes building momentum through flow-inducing activities and small achievable goals that create dopamine-driven motivation via quick wins.

IDEAS WORTH REMEMBERING

5 ideas

Low motivation may be “languishing,” not depression.

The video highlights a middle state where you aren’t clinically depressed but also aren’t thriving—characterized by fog, monotony, and emptiness—making it easy to overlook and leave unaddressed.

Labeling emotions reduces their intensity and improves choicefulness.

By putting feelings into words (“name it to tame it”), you engage the prefrontal cortex and reduce amygdala reactivity, which can lower frustration and help you respond more deliberately.

Your brain needs true downtime, not just different content.

Constant device engagement keeps the mind processing; without screen-free solitude and rest, you become cognitively depleted and less able to focus or feel motivated.

Solitude can be trained with simple calming practices.

Mindfulness tracks, slow breathing with counting backwards, or a phone-free walk are presented as practical ways to rebuild comfort with quiet and reduce avoidance-driven scrolling.

Flow is an energy generator when structured correctly.

Flow typically takes ~15 minutes to enter and requires removing external distractions (phone, tabs) and internal ones (brain dump), plus choosing a task that’s challenging but not frustrating.

WORDS WORTH SAVING

5 quotes

Have you ever woken up and felt blah? I call them meh days. Everything is just meh.

— Dr. Shadé Zahrai

This feeling actually involves a range of emotions and according to psychology and social behavior research, it's called languishing.

— Dr. Shadé Zahrai

Name it to tame it.

— Dan Siegel

When you put feelings into words, you're activating this prefrontal region, and seeing a reduced response in the amygdala.

— Matthew Lieberman

Flow is a term coined by legendary psychologist Mihaly Csikszentmihalyi, which refers to a genuinely satisfying state of consciousness where you experience deep enjoyment, creativity, and total involvement with life.

— Dr. Shadé Zahrai

Languishing vs. depressionPandemic-driven monotony and isolationEmotion labeling (“name it to tame it”)Amygdala vs. prefrontal cortex regulationDigital overload and cognitive depletionFlow state (Csikszentmihalyi) and distraction removalSmall goals, dopamine, and celebrating wins

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