Good morning Monday readers,
Have you ever had one of those days when you wake up feeling flat, disconnected and dreading the day ahead? This can be a common feeling, yet it is rarely spoken about. Feeling demotivated isn’t a character flaw or a sign that you’ve chosen the wrong career, but your body sending you a signal that is worth listening to.
Whilst demotivation can precede burnout, it is different from burnout or even laziness. If we look at Ryan & Deci’s Self-determination theory,¹ we can see that motivation is fluid and dependent on three innate psychological needs being met: autonomy (the desire to have agency over one’s own life and act accordingly to values), competence (control over the outcome and experiencing mastery) and relatedness (the need to interact, be connected to, and caring for others). Ryan and Deci argue that social environments can either support or undermine a human’s innate tendencies towards growth and development. So, if something within that triad is out of balance, we will notice it, and one way is through our level of motivation. In rural and remote contexts, factors such as limited peer support, isolation, high workload, and blurred professional boundaries can all contribute to creating motivational strain.
Rather than pushing this feeling away, suppressing or struggling through, what if you were to turn towards this feeling? What if you were to acknowledge how you are feeling and, rather than saying, “What’s wrong with me?” ask yourself, “What is this feeling telling me?” It could be that you are being micromanaged and are unable to make simple decisions without being questioned. Perhaps you aren’t getting the opportunity to practice procedures and work towards mastery of them. It could also be that you are isolated from family and friends and are missing them. Whatever the answer is, exploring this feeling with curiosity helps create psychological distance from shame and opens space for honest self-assessment. This moment is also the ideal time to use your values as a compass and reflect on whether you might be veering off course when it comes to values-related actions.
Strategies to help you detect demotivation early include:
- Body scan check-ins. Upon waking, take a brief moment to become aware of your body and mind, noting any fatigue, physical tension or flatness that may be early signals.
- Journalling. Write down 2-3 sentences about your mood and energy at the end of the day or your shift. This helps track any patterns over days or weeks.
- The “dread” test. Notice any anticipatory feelings about your work week or upcoming shifts. Does the thought of turning up fill you with dread or any other negative feelings? This can be a reliable early indicator.
- Peer check-ins. Normalise having honest conversations with trusted colleagues. Ask them how they are really going, and be honest about your feelings in return.
Catching demotivation early is far more responsive to interventions and support than entrenched feelings that can lead to compassion fatigue, vicarious trauma or burnout. Once detected, there are practical steps you can take to address demotivation.
- Name it without catastrophising. Rather than saying, “I hate my job,” try reframing and naming it to something like, “I’m feeling demotivated right now.”
- Return to values. Take a moment to reflect on why you entered the health field. Reconnect with the values that led you here and identify what still matters to you.
- Micro-restoration. Take intentional small acts of recovery, such as going for a walk, calling a friend, or engaging in a meaningful non-work activity such as drawing, crafting or practising a sport.
- Adjust the load. Where possible, advocate for yourself and your needs within the workplace. Speak to your supervisor or, if you need further support or suggestions, talk to your EAP or the Bush Support Line (available 24/7 on 1800 805 391).
- Seek professional support. If you’ve tried everything or you’re just not feeling it, seek ongoing support from a professional, such as a psychologist.
If you ever wake up feeling flat, disconnected and filled with dread, pause, get curious, and turn toward that feeling. Acknowledge it, reflect, and recognise what you may need right now. Remember that demotivation is a doorway to knowledge about yourself and your purpose; when it is ignored, it can become a wall, which is much more difficult to try and get through than the doorway.
Working in rural and remote health carries an enormous amount of responsibility, and whilst tending to your inner world might seem like a luxury, it is a part of sustainable and excellent care, both for yourself and those you care for.
Be kind,
Dr Nicole Jeffery-Dawes (she/her)
Senior Psychologist, Mental Health and Wellbeing
- Ryan, R.M., & Deci, E.L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. Accessed 14 April 2026 at https://www.researchgate.net/publication/11946306_Self-Determination_Theory_and_the_Facilitation_of_Intrinsic_Motivation_Social_Development_and_Well-Being
