Having a sense of purpose is about giving your life meaning. It’s the belief that what you do in your work, relationships, hobbies, or through helping others makes a difference.
A sense of purpose can boost your well-being by easing stress and reducing anxiety.
Developing a sense of purpose is a personal journey. A therapist can guide you in discovering what matters and help you take steps to make it part of your life.
Having a sense of purpose can take many forms. It might mean being a supportive parent, caring for shelter pets, teaching, or volunteering in your community. Your purpose doesn’t need to be huge or change the world. You can find it in small acts, like making art, giving your time to others, or supporting your community.
Whether you’re 20 or 80 years old, you can uncover and reshape your sense of purpose and let it guide you toward better mental and physical health.
How a sense of purpose affects mental health
No one is born with a sense of purpose. It develops and changes over time and is shaped by your experiences, values, relationships, and what feels important to you. For some people, a sense of purpose comes from family or faith. For others, it can grow out of work, hobbies, or volunteering.
You might have a sense of purpose without naming it. Caring for your family, setting goals, or working toward something that matters to you can all give your life direction and meaning.
There’s no rule that says you must have a sense of purpose. People can and do live without one. Still, research shows that having a purpose often makes life feel more fulfilling and can improve both mental and physical health.
If you don’t feel clear about your purpose, that can feel unsettling. But noticing the absence is an important first step. It means you’re aware that something is missing, and that awareness can open the door to change.
Some benefits of having a sense of purpose include:
Providing direction and motivation: When your life feels worthwhile, it gives you a clear sense of direction and helps you work toward long-term goals. Instead of drifting or feeling lost, you look forward to things like caring for your family, pursuing a career, writing a book, or volunteering.
Reducing stress and anxiety: Purpose can calm your mind by helping you focus on what truly matters, making everyday stress easier to handle.
Boosting resilience: Having a sense of purpose helps you stay resilient when life gets hard. Instead of giving up, you see challenges as necessary steps to achieve your goals.
Improving mood and well-being: Believing your life has meaning helps protect against depression and loneliness.
Strengthening relationships: A sense of purpose often grows out of shared goals or being active in your community. Research shows that people with a sense of purpose feel more satisfied and are more likely to form positive, lasting relationships.
Encouraging healthy habits and longevity: People with purpose are more likely to take care of their health and live longer.
Protecting against cognitive decline: Research suggests that people with a strong sense of purpose may be 28% less likely to develop dementia. They credit this to leading a healthier lifestyle and experiencing less stress, both of which protect the brain from long-term damage.
The care you need, when you need it
Learn how Rula can support your mental health journey
What happens when you have no sense of purpose?
Without a sense of purpose, life can feel harder and less fulfilling, making everyday stress and setbacks more difficult to manage.
If you lack a sense of purpose, you might notice:
Emptiness or loneliness: Daily routines may feel like going through the motions without much to look forward to.
Anxiety and depression: Lacking purpose is linked to a higher risk of mental health conditions.
Lower motivation and energy: It’s harder to stay engaged or push yourself when you don’t have clear goals.
Weaker resilience: Challenges may feel overwhelming without a deeper reason to keep going.
Strained relationships: Feeling disconnected from yourself can result in distance or conflicts with others.
Unhealthy coping habits: To fill the void, you may turn to avoidance, overworking, or harmful substance use.
How to cultivate a sense of purpose
Research shows that cultivating a sense of purpose is an ongoing journey and practice. Your sense of purpose isn’t fixed. Rather, it can grow and change as you go through life. What feels meaningful in your teens may be different than what matters most in later years.
You can grow your sense of purpose by exploring what matters to you most. If you start a new career, move to a new town, or retire, you can adjust your purpose to fit your new stage of life.
If you want to build or change your sense of purpose, you can try:
Journaling about what matters: Take time to write and reflect on what’s most important to you — whether that’s family, creativity, helping others, or personal growth.
Exploring your strengths and passions: Ask yourself what activities make you feel energized, who you’d like to support, or what goals inspire you. Step outside your comfort zone by trying classes or activities that challenge you and spark joy.
Connecting with others: Build relationships with people who share your values. Volunteering, joining a club, or spending time with supportive friends can help you feel more connected. Look for role models who might inspire you to do something similar.
Setting purposeful goals: Choose goals that align with your values and give you direction, instead of focusing only on tasks to cross off a list.
Seeking guidance: A therapist can help you clarify what feels meaningful and provide tools to move past doubt. Cognitive behavioral therapy (CBT) can help you challenge negative thoughts and build confidence. Acceptance and commitment therapy (ACT) can teach you how to sit with uncomfortable feelings while focusing on values that lead you toward a purposeful life.
For those who feel overwhelmed by the idea of ‘finding their purpose,’ I usually reframe it as a process of curiosity rather than a single, life-defining answer. Instead of pressuring themselves to discover a grand purpose, I encourage people to notice what sparks interest, energy, or a sense of contribution in everyday life.
Ashley Ayala, LMFT
Clinical reviewer
Find care with Rula
When you’re searching for your sense of purpose, therapy can guide you in exploring possibilities and building meaningful goals. Talking with a therapist can help you uncover deeper struggles that might be holding you back and give you tools to move forward with confidence.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
Rula's editorial process
Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
