The people you spend the most time with decide what “normal effort” looks like to you.

Your sense of what counts as trying hard was not calculated, it was absorbed from whoever happens to be nearby. If everyone around you starts the night before, that becomes the normal you measure against, and doing slightly more than them feels like plenty. Change the room and the identical effort suddenly reads as lazy or heroic, with nothing about you having changed.

Spend some time near people who work harder than you, even once a week. You do not have to like them or copy them. Being in the room resets the scale on its own.