How to increase motivation when depressed

1. Set Tiny Goals

Break Tasks Down: Large goals can feel overwhelming. Instead, focus on breaking them down into small, manageable tasks. For instance, if getting out of bed feels difficult, set a goal to sit up first, then stand, and so on.

Reward Yourself: Even for small accomplishments, acknowledge your progress. A reward system can help reinforce positive actions, making tasks feel more rewarding.

2. Focus on Routine, Not Motivation

Create Structure: When motivation is low, rely on a routine to guide your day. Set a gentle schedule that includes simple activities like showering, eating, or short walks. Over time, routines can create a sense of stability, which can indirectly increase motivation.

Set a “Non-Negotiable” List: Choose one or two things that you will do each day, no matter how small, like brushing your teeth or drinking a glass of water.

3. Practice Self-Compassion

Reframe Negative Self-Talk: Depression often involves negative thoughts that can demotivate. Try to reframe these thoughts with more compassionate, encouraging perspectives. Remind yourself that struggling with motivation is part of depression, not a personal failing.

Acknowledge Progress, Not Perfection: Celebrate each step, no matter how small. Progress, not perfection, is key.

4. Engage in Pleasant Activities

Prioritize Enjoyment: Engage in activities that used to bring you joy, even if they don’t feel appealing right now. Sometimes doing these activities can bring a small sense of pleasure back over time.

Social Connection: If possible, try to reach out to friends or family. Social connection can be a motivator and may help reduce feelings of isolation.

5. Use the “5-Minute Rule”

Start for Just 5 Minutes: Commit to an activity for five minutes. If you feel up to continuing afterward, great. If not, acknowledge that you took a step and stop. Often, starting is the hardest part, and once you begin, you might feel like doing a bit more.

6. Get Physical, Even Gently

Small Movements: Gentle activities like stretching, walking, or even deep breathing exercises can lift your mood slightly. Physical movement can help boost energy and motivation over time, as it can release endorphins that lift mood.

7. Challenge Catastrophic Thinking

Depression can make everything feel worse than it is. When negative thoughts take over, try to challenge these thoughts by asking questions like, “What evidence do I have that this thought is true?” Shifting thoughts in a small way can make challenges feel more manageable.

8. Seek Professional Support

Therapy and Medication: Depression often requires professional help. Therapists can provide tools to manage depression, and in some cases, medication can help restore the balance needed to improve motivation.

9. Track Small Wins

Keep a Journal: Each day, jot down one small positive thing you did. It could be as simple as “got out of bed” or “talked to a friend.” Seeing progress, even when it feels slow, can build a sense of accomplishment.

10. Practice Patience and Self-Respect

Recovering motivation takes time, and there will be ups and downs. Depression is hard to overcome alone, so respecting your pace and allowing yourself breaks is essential to long-term motivation.

Taking steps to address depression, even small ones, is a meaningful act of self-care.