Strategies for Boosting Motivation When You’re Depressed
Lack of motivation is a symptom of depression, though it can have other causes.
Treatment,
along with some practices, may help improve your motivation.
Depression
can cause a lack of motivation, but medications and other health conditions,
such as ADHD, can also contribute. For example, you may lack motivation if
you’re having difficulty coping with an issue in your life or experiencing
something that affects your self-confidence.
Symptoms of
depression can range from mild to severe. They can be chronic, or they can
occur as one-time episodes caused by traumatic life events such as a death or
illness in the family, the ending of a marriage, financial difficulty, or other
disruptions.
If
depression is responsible for your lack of motivation, you may find that your
level of motivation is directly related to how depressed you’re feeling. If you
or a loved one is feeling a lack of motivation due to depression, there are
ways to help improve the situation.
It may seem
hard at first, but persistence will help feed the growing sense of motivation,
and you may find that over time it becomes easier to get up and do things.
1. Set small, manageable goals
If the
thought of doing anything seems overwhelming, start small. Focus on one goal at
a time, and try to block out thoughts about what comes after. As you meet these
goals, you can start adding more as you achieve them.
2. Get out of bed and out of pajamas
The simple
act of getting up is a good first victory of the day. If you anticipate this
being difficult, try leaving a few sticky notes with positive affirmations
where you can see them, such as:
“Yes, you
can do it.”
“Every long
journey starts with one step.”
“Never give
up!”
Your brain
digests whatever thoughts you create, so you can try feeding it positive ones.
3. Go for a walk
Exercise
helps your body release endorphins, a group of mood-boosting hormones.
Exercising for at least 35 minutes daily for 5 days a week can improve symptoms
of mild to moderate depression. It may also help treat more severe forms of
depression.
4. Immerse yourself in nature
Exposure to
nature may have a positive impactTrusted Source on feelings of depression,
according to a review of research. You can take a walk, sit outside, or engage
in an outdoor hobby, like gardening.
5. Don’t overschedule
Congratulate
yourself for every task or goal you complete, no matter how small.
If you can
only accomplish one or two tasks, that’s fine. That will help improve your
confidence and sense of motivation.
6. Avoid negativity
Reading the
news or “doomscrolling” on social mediaTrusted Source, talking with people who
leave you feeling drained and negative, or revisiting sad topics — these
activities can all impact your mood and motivation.
Instead,
focus on reading uplifting content and try to surround yourself with people you
feel good spending time with.
7. Stick to a routine
The sense
of having accomplished daily tasks can promote well-being.
Write down
your routine, stick it on the wall or somewhere you will see it, and use check
marks when you’ve completed tasks. Accomplishing things on your list may
inspire you to aim higher each day.
You could
also keep a journal as part of your routine. Journals are a good place to
dispose of negative thoughts and make room for the positive.
8. Socialize
Choose
positive relationships and encourage people to socialize with you when you feel
up for it. Having a strong support network is one of the best ways to protect
against and mitigate depression.
If you’re
far from loved ones, volunteering can be a great way to reap the
benefitsTrusted Source of social connectedness and motivate yourself with a
sense of purpose.
9. Create a support network
Have a
support network on standby for when your motivation runs out and you feel
overwhelmed. Choose people you feel comfortable talking with and who can help
provide encouragement.
10. Improve your gut health
Having a
healthy gut may help support your mental health because your gut and brain can
affect each other.
