I Can't Move. I'm Not Lazy.

Giselle Martinez
Jan 14
3 min read

Updated: 4 days ago

You’re lying in bed. Not because you want to, but because every task feels ten steps away—even breathing feels manual. Your brain’s yelling at you to do something, but your body isn’t listening. And the worst part? You start to believe the lie: that you’re just lazy.

You’re not.

The Lie of Laziness

Laziness implies choice. Like you had energy and just didn’t feel like using it. But what if that’s not true? What if your brain is stuck in a frozen state—not because you don’t care, but because something’s making it feel unsafe, drained, or defeated? This isn’t about motivation. It’s about neurology.

What’s Going On in the Brain

When someone can’t get out of bed, clean their room, or respond to texts, it’s not always about willpower. Let’s break down what could actually be happening in the brain:

Dopamine Deficiency – Dopamine helps with reward, motivation, and action. In depression or burnout, dopamine activity drops. You stop wanting to do things, even basic ones.
Executive Dysfunction – This is when the brain (mainly the prefrontal cortex) struggles to start tasks, plan ahead, or break things down. It’s common in depression, ADHD, anxiety, and trauma. The result? You want to do something, but your brain won't get the gears turning.
Freeze Response – You’ve probably heard of “fight or flight,” but there’s a third option: freeze. Your nervous system decides, “If I can’t fix this or run from it, I’ll shut down.” That’s when you feel paralyzed or dissociated.
Overactive Default Mode Network (DMN) – The DMN activates when we’re not doing tasks–it’s where daydreaming, self-reflection, and overthinking happen. In people with anxiety or depression, this network is too active. So instead of doing, you’re stuck thinking—spiraling, zoning out, or replaying worst-case scenarios.

Real-Life Signs (That Aren’t “Just Being Lazy”)

You open your to-do list and immediately feel exhausted
You rehearse starting a task 30 times in your head but never move
You switch between apps because none of them bring comfort anymore
You cry because you want to do better but can’t even begin
You criticize yourself for being “lazy” while feeling 1% alive

How to Work With a Frozen Brain

No, there’s no magic fix. But there are tiny neurological tricks to help restart the system:

1. Start with motion, not motivation

Action creates motivation—not the other way around. Try moving your hand, shifting your legs, or drinking water. It sounds small, but it signals your brain that movement is possible.

2. Use body doubling

Have someone nearby (or even on a call) while you do something. This helps activate parts of the brain that thrive on social rhythm and gentle accountability.

3. Reduce the task into the smallest unit

Not “do homework,” but “open laptop.” Not “clean room,” but “put one sock in hamper.” The brain resists complexity when overwhelmed.

4. Narrate to yourself

Out loud or in your head: “I’m standing up now. I’m grabbing the charger. I’m walking to my bed.” It helps the brain stay present and bypass dissociation.

5. Don’t punish shutdown.

Shame deepens freeze mode. Celebrate the smallest shift. You moved your pinky?

You won. No sarcasm.

Final Thought

You are not lazy. Your nervous system is tired, your dopamine may be low, your brain might be running emergency protocols—and you’re surviving in ways no one can see. If all you did today was breathe and scroll and feel guilty, that is still a body doing its best. You deserve gentleness, not judgment.

Summary

Laziness ≠ freeze mode. Many people who “do nothing” are experiencing executive dysfunction, low dopamine, or trauma responses.
The brain may shut down under stress, making simple tasks feel impossible
.
Techniques like body doubling, micro-steps, or narration can nudge the brain out of freeze.
Self-compassion is essential—not optional—when your brain is
struggling.

Sources + Further Reading

Barkley, R. A. (2010). Executive Functions: What They Are, How They Work, and Why They Evolved
Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers
Harvard Health (2021). Depression and the Brain
Center on the Developing Child, Harvard University. Toxic Stress and Brain Architecture
Amen, D. G. (2015). Change Your Brain, Change Your Life