How to Get Motivated to Shower When You Don’t Feel Like It

Do you ever struggle with finding the motivation to take a shower? Maybe you’ve been though depressive episodes or overwhelmed by your daily activities, or maybe you just don’t enjoy the process of showering at all.

Whatever the reason, it’s important to take care of your hygiene and keep yourself clean. Whether it’s a cold shower during the summer or a warm, relaxing shower during the winter, taking a shower can have numerous physical and mental benefits. 

So here are some tips to help you get motivated to shower every day, even when you don’t feel like it.

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Recognizing the Barriers to Motivation

Sometimes, taking a shower can feel like a daunting task, especially when you’re feeling unmotivated or just having a bad day. And, it’s not uncommon to lack motivation, whether it’s for small tasks like showering or bigger ones like pursuing a long-term goal. 

Although it’s considered as one simple task among other personal hygiene practices, lack of motivation to shower can be a sign of an underlying mental health problems. It could also indicate boredom, or low energy levels.

But why does this happen? What are the barriers that prevent us from feeling motivated? Let’s dig deeper and explore some common barriers to motivation.


Procrastination is a common barrier to motivation. You might find yourself putting off taking a shower because you don’t feel like doing it or because you have other things you’d rather be doing. 

Breaking down the task into smaller, more manageable steps can help. For example, instead of thinking “I need to take a shower,” break it down into smaller steps like “I need to turn on the water,” “I need to get undressed,” and so on. 


Depression can make even simple tasks feel overwhelming. If you’re struggling with depression, taking a shower might seem like an insurmountable obstacle. 

One way to overcome this barrier is to set a goal for yourself. For example, tell yourself that you’ll take a shower for five minutes and see how you feel. 

If you’re still struggling, reach out to professional help for support. You will likely benefit from therapy and other treatment options to help you manage your depression. 


Anxiety can also make it difficult to take a shower. You might worry about slipping in the shower or running out of hot water. 

To overcome this barrier, try to focus on the present moment. Take deep breaths and remind yourself that you’re safe. You can also try using relaxation techniques, such as progressive muscle relaxation or guided imagery.


Feeling guilty can also be a barrier to motivation. Although it may sound strange, which is often the case with mental health barriers, some people feel guilty about taking care of themselves. They may feel that they don’t deserve to take a shower or spend time on self-care activities. 

If this resonates with you, it’s essential to remember that self-care is not selfish; it’s necessary for your well-being. You deserve to take care of your body, yourself, and prioritize your needs. 

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Shame can also be another barrier to motivation. You might feel ashamed of your body or your hygiene habits. It’s important to remember that everyone has flaws and imperfections. 

Instead of focusing on what you don’t like about yourself, try to focus on what you do like. For example, think about your favorite features or qualities, and let that be your motivation for taking care of yourself. 

Lack of Interest

Sometimes, the reason behind lacking motivation is simply a lack of interest. You may not find taking a shower exciting or enjoyable. It’s exceptionally true if you’re in a depressive or anxious state. 

In this case, try to find ways to make the task more enjoyable. You can listen to music, use scented soap, or try out different shower routines. It’s essential to do what works best for you and makes you feel good. 

Lack of Routine

Without a set routine, it can be challenging to find the motivation to take care of ourselves. When we don’t have a structure or plan in place, it’s easy to fall into a rut and neglect our needs.

Creating a simple daily showering routine can help you stay motivated. For example, set a time in the morning to take a shower, and stick to it. Over time, this routine will become more natural, and you’ll find yourself feeling more motivated.

The Psychological Benefits of Showering

Daily shower is not just a necessary part of personal hygiene; it also has several psychological benefits that can improve your mood, energy, and overall mental well-being. Here are some positive effects it can have on your mind:

Stress Relief

Taking a shower can be an excellent way to relax and de-stress after a long day. The warm water can soothe your muscles, while the sound of running water can be calming for your mind. 

Additionally, the steam from the shower can help open up your sinuses, which is helpful if you’re feeling congested due to allergies or a cold.

Mood Booster

It’s no secret that taking care of our physical health can also have a positive impact on our mental health. 

The simple act of showering and maintaining proper hygiene can boost your self-esteem, confidence, and sense of self-worth. Plus, feeling clean and fresh after a shower can give you an instant mood lift!

Increased Productivity

As mentioned earlier, showering can help relieve stress and boost your mood. This can translate into increased productivity throughout the day. When you feel good mentally, you’re more likely to be motivated and focused on your tasks.

Another well-recognized benefit of taking a morning shower is that it can help you wake up and feel more alert, making it an excellent way to kickstart your day.

Improved Sleep

Taking a relaxing shower before bed can also improve your quality of sleep. The warm water can help relax your muscles and mind, making it easier for you to fall asleep. 

And, feeling clean and refreshed can also help you feel more comfortable in bed. You will easily be able to drift off into a peaceful sleep, knowing that you’ve taken care of your hygiene needs.

Self-Care Practice

Lastly, showering is an essential part of self-care. By taking the time to care for your body and well-being, you are sending a message to yourself that you matter and deserve to be taken care of. 

This can have a significant impact on your self-esteem and overall sense of self-love. Remember, everyone deserves to be treated with kindness, including yourself. So don’t underestimate the power of a simple shower in your self-care routine. It can make all the difference in your mental and emotional well-being. 

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Physical Benefits of Showering

Aside from the psychological benefits, showering also has several physical benefits that can improve your overall health, both internally and externally. Here are some ways showering can benefit your body:

Cleanses the Skin

Showering helps to remove dirt, bacteria, and dead skin cells from our bodies, keeping our skin clean and healthy. It is especially essential for those with sensitive or acne-prone skin as it helps prevent breakouts.

Plus, a warm shower can help open up your pores, allowing for better absorption of skincare products and moisturizers, while a cold shower, on the other hand, may help reduce inflammation and tighten the skin.

Promotes Blood Circulation

The warm water from a shower can help increase blood flow to our muscles, providing them with oxygen and nutrients. It also helps to remove waste products from our bodies, promoting better circulation overall.

This can be particularly beneficial for those who have a sedentary lifestyle or spend long hours sitting at a desk. A quick shower can help get your blood flowing and prevent any circulation-related health issues.

Reduces Pain and Stiffness

As mentioned earlier, a warm shower can help relax muscles. This is especially helpful for those with chronic pain or stiffness in their joints. The heat from the water can provide relief to sore muscles and joints, improving flexibility and range of motion.

Additionally, it can also help with muscle recovery after a workout or physical activity. A refreshing shower can ease any tension in the muscles and reduce post-exercise soreness.

Improves Respiratory Health

Showering regularly can also have positive effects on our respiratory system. The warm steam from a shower can help loosen mucus and phlegm, making it easier for us to breathe. This is especially beneficial for those with allergies or respiratory conditions like asthma.

Furthermore, inhaling the steam can also help ease congestion and reduce inflammation in the nasal passages, providing relief from cold symptoms. 

Creating a Motivating Shower Routine

Establishing a consistent shower routine can help make it a habit rather than a chore. To properly take good care of personal hygiene, it’s essential to stay motivated and make showering a priority. 

Whether you prefer morning or evening showers, here are a few tips to help you stay motivated and make the most out of your shower routine:

  • Set a specific time: Create a routine by setting a specific time for your shower. This will help you establish a habit and make it easier to motivate yourself when the time comes. For example, you can plan to take a shower every morning before starting your day.
  • Make it part of your morning routine: Incorporate your shower into your morning routine. This can help you start your day feeling fresh and energized. You can also use this time to reflect on your goals for the day ahead.
  • Plan an activity: Plan something enjoyable after your shower, such as watching your favorite TV show or listening to a podcast. This can give you something to look forward to and help motivate you to take a shower.
  • Include it in your to-do list: Add taking a shower to your to-do list for the day. This can give you a sense of accomplishment when you check it off your list.
  • Reward yourself: Reward yourself after taking a shower. This can be something as simple as treating yourself to a cup of morning coffee or your favorite snack.

Remember to start small and gradually increase the frequency of your showers. With a consistent routine, taking a shower can become a motivating and enjoyable part of your day.

Incorporating Enjoyable Elements into Your Shower Routine

Taking a shower can be a mundane task that you may not always look forward to. However, incorporating enjoyable elements into your shower routine can help make the experience more enjoyable and motivate you to take a shower. Here are a few ideas to get you started:


Listening to upbeat music while showering can help boost your mood and energy levels. Consider investing in a waterproof speaker that you can safely use in the shower. Create a playlist of your favorite songs or listen to a music streaming service for an endless selection of tunes.


If you prefer something more informative or thought-provoking, consider listening to a podcast while showering. There are thousands of podcasts on various topics, so you’re sure to find something that interests you. You can also learn something new while getting clean.


Incorporating scents into your shower routine can help create a relaxing and enjoyable experience. You can use essential oils, shower gels, or soaps with your favorite scents. Some popular scents for relaxation include lavender, chamomile, and eucalyptus.

Shower Accessories

Investing in shower accessories can also help make your shower routine more enjoyable. Consider purchasing a showerhead with different settings, such as a massage or rainfall setting. You can also use a shower caddy to keep your favorite products within reach.

Using Products to Enhance Your Shower Experience

If you’re struggling to find motivation to shower, using products to enhance your shower experience can make a big difference. Here are some products you can try:

  • Shower gel and body washes: These products can provide a more luxurious and enjoyable shower experience. Look for scents that you enjoy and that make you feel good. Some popular options include lavender, citrus, and eucalyptus.
  • Soaps: If you prefer bar soap, look for options that are moisturizing and gentle on your skin. Some soaps are made with natural ingredients like shea butter and coconut oil, which can leave your skin feeling soft and smooth.
  • Bath bombs and shower bombs: These products can add some fun and excitement to your shower routine. Bath bombs are designed to dissolve in water and release scents and colors, while shower bombs are meant to be placed on the floor of your shower and release aromatherapy scents as they dissolve.
  • Dry shampoo: If you’re short on time or don’t feel like washing your hair, dry shampoo can be a lifesaver. It can help absorb excess oil and leave your hair looking and smelling fresh.
  • Baby wipes: If you’re feeling particularly unmotivated to shower, using baby wipe or wet wipes can be a quick and easy way to freshen up. They’re gentle on your skin and can help remove sweat and body odor.

Using products to enhance your shower experience can help make showering a more enjoyable and relaxing experience. Experiment with different products and scents to find what works best for you.

Exercise and Meditation for Motivation

If you’re struggling to find motivation to take a shower, exercise and meditation can be powerful tools to help get you going.

Physical exercise can help boost motivation by releasing endorphins, the feel-good hormones responsible for reducing stress and increasing pleasure. 

Various studies have shown that regular exercise can help reduce symptoms of depression and anxiety, which can limit motivation levels. 

So, if you’re feeling down or unmotivated, try going for a run, doing some yoga, or even just taking a brisk walk around the block. 

Not only will it improve your mood, but it will also get your blood flowing and give you the energy you need to tackle the day.

In addition to exercise, meditation can also be a great way to boost motivation and get yourself in the right mindset. 

Shower meditation, in particular, can be an excellent way to practice mindfulness while engaging in your daily routine. 

By focusing on your breath and being present in the moment, you can clear your mind of distractions and negative thoughts, and find the inspiration you need to take that much-needed shower.

To get started with shower meditation, try taking a few deep breaths as you step into the shower. Inhale deeply, and then exhale slowly, focusing on the sensation of the water on your skin. 

As you continue with your shower routine, try to stay present in the moment, focusing on the sensations and sounds around you. If your mind starts to wander, gently bring it back to your breath and the present moment.

Maintaining Motivation during Winter Months

Winter can be a challenging time to stay motivated, especially when it comes to showering. The cold temperatures and darker mornings can make it tempting to stay under the warm covers instead of getting up and taking a shower. 

Although there are several health benefits of cold exposure, such as boosting your immune system and increasing alertness, it can be tough to face the cold when you’re feeling unmotivated.

For sure, you should avoid taking any freezing cold shower, as it can be a shock to your system and make you dread showering even more. Instead, try gradually decreasing the temperature at the end of your shower to reap the benefits while still keeping yourself warm.

To combat this, consider incorporating a few of these tips into your shower routine:

Set a Schedule

A good idea to stay motivated during the winter months is to set a schedule for showering. This can help you establish a routine and make it easier to stick to your hygiene habits. 

Try to shower at the same time every day, whether it’s in the morning or evening, and make it a non-negotiable part of your daily routine.

Create a Cozy Environment

Another effective method to stay motivated to shower during the winter months is to create a cozy environment in your bathroom. 

This can include adding warm lighting, using fluffy towels, and investing in a shower curtain that makes you feel good. By making your bathroom a warm and inviting space, you may find it easier to motivate yourself to take a shower.

Reward Yourself

Sometimes, a little motivation can go a long way. Consider rewarding yourself after you take a shower, whether it’s enjoying a cup of hot cocoa or watching an episode of your favorite TV show. 

By giving yourself a small reward for completing your shower, you may find it easier to stay motivated and make it a regular part of your routine.

Take Rest Days

It’s important to remember that rest is just as important as productivity. If you’re feeling burnt out or overwhelmed, it’s okay to take a rest day and skip a shower. However, try not to make it a habit and make sure to get back into your routine as soon as possible.

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When to Look for Professional Help

If you’re struggling to motivate yourself to shower regularly, it may be a sign of a more significant issue, such as severe depression or anxiety. 

It’s important to take care of your mental health and seek professional help if needed. There’s nothing wrong with asking for support and finding ways to cope with any underlying issues that may be affecting your motivation.

Remember, taking care of yourself, both physically and mentally, is crucial for overall well-being. So don’t hesitate to reach out for help if you need it. Here are some signs that it may be time to seek professional help:

  • Lack of motivation and interest in activities you used to enjoy
  • Changes in sleep patterns or appetite
  • Feelings of hopelessness, worthlessness
  • Low self-esteem and lack of confidence
  • Difficulty completing daily tasks, such as showering or personal hygiene
  • Difficulty concentrating or making decisions
  • Thoughts of self-harm or suicide

If you’re experiencing any of these symptoms, please reach out to a mental health professional for support and guidance.

Remember, it’s okay to ask for help, and taking care of yourself should always be a top priority. With proper help from medical professionals and self-care practices you can find the motivation to take a shower and care for yourself in the best way possible. 

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