Sitting actually makes you tired

Overcoming listlessness - 13 tips for new energy

Actually, you should ... a lot? But the listlessness keeps you on the couch? Where tiredness, weakness and listlessness come from and how you can overcome them.

What is listlessness?

Listlessness is a Lack of internal motivation or energy. If you suffer from listlessness, you will find it difficult to start with something. It doesn't matter whether it's private or professional: "Do not feel like" is the predominant thought accompanied by passive behavior.

Not being 110% over-motivated every day is normal. Not everything you have to do to find horny, either. To have a zero-minded-for-everything phase for a day or five, maybe even. Especially when the dark season approaches, it hits Change of mood of nature already on the mind. But real listlessness is more extreme than that.

When you are listless, you feel yourself sconstantly tired, limp and unable to pull yourself up to the upcoming activities. Actually, you have to work. Or for training. Meet your friends and get in touch with your mother again. But even though nothing really speaks against it, you just can't do anything.

Doctors distinguish these Drive failure depending on their characteristics of slight listlessness up to Drive lock. In the case of severe or prolonged listlessness, professional help is useful. Your family doctor is the perfect first point of contact here.

Important to understand: Listlessness is always a symptom - never a cause. The most sustainable and most important step to overcome the listlessness is therefore to find its cause.

Often can Listlessness also first seem like a solution. For example, if you shy away from a task that scares you, you also avoid the fear. Instead, you have the comfortable feeling of sitting on the couch. Great at first glance - at the second it becomes clear that your fear is in full control of you.

Loss of drive, tiredness, sluggishness: cause for concern?

It depends. If you have any health questions, we always recommend that you go to the doctor more than too little. A.b It is normal to have a tired phase every now and then. But for less than 6 weeks you are constantly tired, limp and lacking drive for no reason.

Will none of our help Tips to overcome listlessnessIf the extreme tiredness and weakness become permanent, if there are no phases in which you are motivated, happy and full of energy or if your performance is constantly decreasing, it is time to see a doctor.

Even if the listlessness strikes regularlyafter you have overcome yourself to start a task initially, that's a warning sign.

Your family doctor is the first point of contact. Together with him you try physical and / or psychological Understand the causes of your listlessness. Based on this, you will develop an individual therapy together or in collaboration with another specialist.

How to recognize listlessness: symptoms

Symptoms of a drive disorder are varied. The most obvious is that latent feeling of no pleasure. Often everything feels exhausting and the body feels too weak to do the job.

Tuesdaye most obvious symptoms of listlessness are:

  • physical fatigue and weakness
  • no desire to get up in the morning
  • latent lack of energy and motivation
  • unstructured and little or no targeted action
  • lack of prioritization of daily to-dos
  • Distraction from important tasks with secondary activities
  • Difficulties, missing motivation and avoidance strategies to tackle (new) tasks
  • Postponing activities down to the last minute

Do you recognize yourself again? Maybe “only” with regard to certain areas of life or tasks? Then our will help you 13 tips to overcome your listlessness.

What can you do about listlessness? 13 tips

That’s the theory. Our 13 tips will help you find your Overcome listlessness and to start again from a motivation hole.

Danger: Replace these tips no medical advice. Do you notice that your listlessness is gaining the upper hand? Then make an appointment with the doctor. Can't you pull yourself up to do that either? Ask family or friends to help you. Or call your health insurance company - many health insurance companies have an advice and appointment service and will help you if you don't know where to go.

# 1 Rule out medical causes

If your tiredness and listlessness have medical causes, you have to treat them with professional support. Nutritional deficiency, unhealthy diet metabolic diseases and various mental illnesses can be the cause of your listlessness. Some medications also make you tired and lethargic.

Immediate tip: The Basics of a healthy dietcan be implemented immediately and easily at home. You can find the perfect recipes for this in our free recipe database. From easy to demanding and always tailored to your goal.


To the recipes

# 2 Improve your sleep

Sounds banal, but it is like this: Fatigue and listlessness often come from this Trouble sleeping. Maybe you're not even realizing that you're sleeping mediocre. If a few other factors are not right and your to-dos are boring you anyway, the combination of physical fatigue and mental listlessness quickly results in a drive disorder.

How many hours of sleep do you really need differs from person to person. When you sleep, the most important thing is the quality of your sleep.

Immediate tip: These 10 foods will help you sleep better.If you then also our Tips for a good night's sleep notice, hardly anything can go wrong.

# 3 Plan your successes

With clear to-do lists and a structured approach you pave the way to a sense of achievement. Successes release happiness hormones and can get you out of listlessness.

You can visualize your tasks with to-do lists. The big mountain in front of you becomes clearly formulated tasks that you can tackle one after the other.

Immediate tip: With the WOOP method you can achieve your goals by thinking in advance of what might be holding you back from them.

# 4 Set priorities

But in what order? That is exactly the question. Sit down fClear priorities for every day. There are different ways to prioritize. For example, ask yourself which tasks are particularly urgent. Which are particularly urgent and important? And which ones are important but not urgent?

Arrange a sequence of your tasks accordingly. You are particularly good at overcoming your listlessness by responding to an urgent and / or focus on important to-do and give it priority over everything else. This way, tasks are finished quickly and you can enjoy your success.

Immediate tip: achieve goals, is easier if you do it right. In this article, you can find out how.

# 5 Identify and remove disruptive factors

Couch, streaming, smartphone or household. Find out what distracts you with and why. Constant distraction ensures that you feel unproductive, actually work less and, as a result, become even less motivated. A vicious circle.

Immediate tip: Install a Focus app. Make a conscious decision to work 10, 15 or 20 minutes without distraction and then treat yourself to a break, the length of which you define in advance.

# 6 Find your purpose

As a rule, every activity has some purpose. And if in the end it's just that you have money in your account or live in a clean apartment. Often you almost forget, caught in the listlessness everything makes sense Has.

Substitute gratifications like online shopping, sensational headlines, social feeds and series bings times except. If you are overwhelmed by tiredness and weakness again, remind yourself why you started with this activity that you are now avoiding.

Immediate tip: Visualize your why. Make one Mind map with your goals. What do you want to achieve? Dreaming is also allowed: What is your dream life like? Perhaps when you visualize, completely new ideas, possibilities and paths will open up for you.

# 7 Celebrate unproductivity

It doesn't all have to be productive or have any outcome. Self-optimization and further development are nice and important. As early as the beginning of the 20th century, when social life became more efficient and stressful in the course of industrialization, intellectuals understood that idleness - theres carefree doing nothing for its own sake - is an underrated luxury.

What distinguishes idleness from listlessness? It's simple: you enjoy your free time without a guilty conscience and the slight urge to have to do something. To be able to do that is also a form of Self love. You don't have to do something all the time to be good enough or to get better. The way you are is wonderful.

Immediate tip: Think about how much free time you can give yourself. A few minutes once a day? A few specific slots weekly? One day a month? Your rhythm is up to you. But treat yourself to conscious time-outs without to-dos, appointments and, above all, without a guilty conscience. Just do exactly what you feel like doing right now.

# 8 Enjoy air, light & love

Walks in the fresh air get the metabolism going and strengthen the immune system. Are particularly healthy Forest walks

Ideally, you will take these walks in daylight. The sunlight excites them Vitamin D production and ensures the release of happiness hormones, which make it easier for you to overcome the listlessness.

Meet your friends outside for a walk and combine the advantages of and light with good conversations and real exchange, instead of going to the cinema and the pub.

# 9 Go exercise

Sport creates a whole series of successes: you have overcome your weaker self, what has done for your body and as a reward you get an extra portion of happiness hormones. Sport helps against stress in a variety of ways.

Immediate tip: Pick a workout and get started. Whether for beginners or professionals, for weight loss or muscle building, bodyweight or weight training, 15 or 60 minutes: in oursr free workout database you are sure to find the right workout for you.

To the workouts

# 10 Create bright spots and moments of happiness

Create bright spots for you. Special events to look forward to. They don't have to be special, cumbersome or expensive. What is your favorite thing to do What did you enjoy doing in the past and would you like to do it more often again? What would you like to try out?

Pick something from it and motivate yourself with the thought the next time you are overwhelmed by tiredness, weakness and listlessness.

Immediate tip: If you can't think of anything at all, think back further or ask your parents what really made your eyes shine in the past. Maybe you will discover onee old passion again.

# 11 Live the way it suits you

Sleep rhythm, work schedule, leisure activities, job choice - you create your life. Even if it seems impossible in the phases of listlessness or you have to be content with a situation as it is from time to time: Basically, you are in control.

It is your job to shape your life so that you are satisfied. That's why you need yourself too unjustifiable. Do you notice that something is not good for you? Then communicate that openly and honestly and change it.

# 12 Brake the thought carousel

What happens under the no pleasure-tired-too-strenuous tape that runs on a loop in the phases of listlessness? What thoughts pull you down Existential worries, fear for loved ones, past traumas or completely different issues can be behind your tiredness, weakness and listlessness.

Do that Reality check: Which of these thoughts are realistic? Does the way you are dealing with your issues make the situation better? How could a productive handling of the situation look like?

Immediate tip: With these ingenious strategies you will find peace immediately.

# 13 Focus on the positive

Sounds cheesy, but it's not. It's not about glossing over bad things or finding everything great. Some things are stupid and you can think so too. AbeSmall good things happen every day

The sunshine, a nice encounter in everyday life, the time to enjoy coffee in peace or a moment of inner peace. Try to develop an eye for the little things.

Immediate tip: Perception is a matter of practice. Every evening, write 1–3 beautiful things that happened to you today. Or 1–3 moments in the morning that you are looking forward to today. This will take a maximum of three minutes, but it will help you focus on the better parts of your life.

Also note your successes and try to see challenges as opportunities rather than obstacles. For example, try the WOOP method, to achieve your goals and leave the listlessness behind you.

Also helpful: 7 tips for more optimism.

Where does listlessness come from: causes

Take your time to understand how it came to your listlessness and why. When did the first signs appear? Did you recognize them and didn't take them seriously? Or did you not notice them at all?

Can you avoid such situations in the future? What would have to change in life for this? To answer these questions, the Cause of your constant tiredness, weakness and listlessness understand.

Listlessness is always a symptom for something else to be wrong. The reasons for tiredness, weakness and listlessness are basically divided into psychological and physical causes.

Physical causes of listlessness

Nutritional deficiency

Nutritional deficiency is one of the Number one reasons for tiredness, weakness and listlessness. An unbalanced diet, clumsy food combinations, improper preparation and an unhealthy lifestyle quickly lead to a lack of essential nutrients. Listlessness is a first Warning sign.

That's why a Nutrient check always make sense with the doctor. By the way, you can also do it once a year as a preventive measure. Put particular emphasis on the following nutrients:

Vitamin D

The sun vitamin Vitamin Dinfluences the production of messenger substances, which are decisive for your energy level and your mood. You cannot meet your vitamin D requirements through food. 80-90% of vitamin D is produced by the body itself through so-called endogenous synthesis.

But only if you at least half an hour a day in the sun are. Also in the winter. Since the winter sun is weaker in our latitudes, we recommend October to March Vitamin D3 to be taken as a supplement. This is how you prevent a vitamin D deficiency.

Buy vitamin D3

Tip: Vitamin D is one of the fat-soluble vitamins. Therefore, it is best to take it before or after eating.

Vitamin B12

Fatigue, bad mood, difficulty concentrating and listlessness are among the classic symptoms of a vitamin B12 deficiency. Vitamin B12 is also known as the nerve vitamin and is mainly found in animal foods. Especially B12-containing foodsare liver and some types of fish and cheese.

Vegans, but also many mixed dieters, often have low vitamin B12 values ​​and can also take preventive supplements. Caution: You shouldn't just take all of the vitamins and minerals out of luck. Vitamin B12 is one of the few exceptions.

Discover vitamin B12

If you Vitamin B12 deficiency as a cause of listlessness want to exclude, ask the doctor not only to measure vitamin B12 in the serum, but also the holo-TC value - to put it simply, the active form of vitamin B12. This is more informative and allows a potential deficiency to be recognized earlier.

Tip: You can find the most important information about vitamin B12 in a nutshell in our free Vitamin B12 Guide.


Among other things, iron is responsible for your Muscles and organs supplied with oxygen become. When there is a lack of iron, oxygen transport is less efficient than it should be. The result: constant tiredness, weakness and listlessness.

You can prevent iron deficiency with a balanced diet with lots of whole grain products. Caffeine worsens iron absorption, vitamin C improves it. Eat ferrous foods therefore best with some fruit and avoid coffee and black tea an hour before and after.

Tip: In this article you will learnwhich foods are particularly rich in iron.

Metabolic diseases

Loss of drive can be a symptom of an underactive thyroid or other metabolic disorders. Most of these are accompanied by other symptoms - talk to your doctor about this.

Sedentary lifestyle

Movement keeps you fit. Physically and mentally. Movement releases happiness hormones, gets your metabolism going and puts your whole system into activity mode - that is The opposite of listlessness. If you exercise regularly, you hardly run the risk of slipping into constant fatigue and listlessness.

Unhealthy lifestyle

Too little sleep, irregular bedtime, alcohol, lack of fluids and Co: they all make you tired, limp and lackluster in the medium term. Therefore, identify your bad habits and work on them to form healthy habits.

Psychological causes of listlessness


A bad Work-life balance, the feeling of just chasing after your tasks and your life takes away your joy and motivation for many things that are pending. Understandable: life feels externally determined and you lose the why and your connection to yourself with all the to-dos. As a result, at some point you are exhausted, listless and limp.

On a biochemical level, constant stress increases the risk Cortisol- and a lower oneEndorphin levels.

Over or under challenge

Your to-dos should correspond to your competencies. Do you only do tasks that you can do in your sleep? Or those that put you in front of 100 question marks? Both can be crippling. One out of boredom, the other out of stress.

This works well in the professional field communicate: Talk to your manager and ask for a change. Are you your own boss? Work out solution strategies.

It can be more difficult in private. Talk to friends and family about your topics, visualize tasks and set yourself smart goals. The most important thing is to identify your over- or under-challenging as Cause of listlessness to recognize.


Existential worries, fear of the well-being of loved ones, of being injured, of failure ... And so on. There are many things that can scare you.

This fear can manifest itself physically: tremors, dizziness, a feeling of tightness and shortness of breath are classic physical symptoms. Fatigue, weakness and listlessness are the typical mental symptoms for anxiety.

Mental illness

Burn-out, depression and schizophrenia as well as eating disorders are psychological Causes of (extreme) lack of driveit. Here, too, your family doctor is your first point of contact.


  • Lethargy, tiredness and fatigue are always symptoms of a physical or mental problem.
  • Physical fatigue, weakness and listlessness usually go hand in hand.
  • Periods of listlessness are normal. If these persist for a long time or if they make it impossible to cope with your everyday life, seek professional help. The first point of contact is your family doctor.
  • Overcoming listlessness works best when you understand its cause. Therefore always try to get to the bottom of the cause first.
  • Once you understand the causes, the right strategies to overcome your listlessness often emerge by themselves.


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