Feeling Unmotivated After Winter Break....
January 5, 2026
Full Title: Feeling Unmotivated After Winter Break Doesn’t Mean You’re Lazy—It Means Your Routine Was Disrupted
Written By: LaTreece Ross, M.Ed., LPC
After winter break, it’s common for kids and teens to feel unmotivated, tired, or unfocused. This doesn’t mean something is wrong with you. Breaks change sleep schedules, screen time, structure, and stress levels—so your brain and body need time to adjust back to routine.
Therapy Truth: Motivation usually follows structure. When routines are disrupted, focus and drive take time to return.
Why Does This Happen?
During school breaks, the brain naturally shifts into a rest and recovery mode. Sleep schedules often change, which can impact energy levels, concentration, and motivation once school starts again. The lack of daily structure during a break can make academic tasks feel more difficult when routines resume. Additionally, stress related to grades, expectations, or catching up can increase feelings of pressure, which may lead to avoidance rather than motivation.
Tips to Get Back on Track
- Start small with structure.
Choose one consistent habit (wake-up time, homework block, or bedtime).
- Rebuild your sleep routine gradually.
Go to bed 15–30 minutes earlier each night instead of forcing a big change.
- Break schoolwork into short focus blocks.
Try 20–30 minutes of work followed by a quick break.
- Stay socially connected.
Talking with friends, teachers, or trusted adults helps reduce stress and increases motivation.
- Check in with your emotions.
Feeling overwhelmed, anxious, or frustrated can make it hard to focus. Naming emotions helps regulate them.
- Celebrate effort, not perfection.
Showing up and trying counts—even if it feels messy at first.
- Reflection Prompt
What is one small routine you can restart this week to help your days feel more balanced?
A Gentle Note for Your Heart
Getting back into a routine takes time. Be patient with yourself—progress happens one step at a time.