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how to get motivated when depressed

There is no single cause of depression; it can occur for a variety of reasons. Depression is a mood, it sticks around for a long time and it impacts a lot more of our life. The question I always ask myself is whether I still enjoy things the way I used to, there are lots of reasons why people get depressed. how to get motivated when depressed.

This makes you lose interest and less motivation in your life, it gets harder to do anything. Depression evaporates joy if you go through the motions doing something you used to enjoy. you do not get much pleasure out of it. In this article, we discuss why you might feel down and depressed and how to motivate yourself when you’re depressed.

how to get motivated when depressed
how to get motivated when depressed

The connection between motivation and  depression

People with depression often experience symptoms such as low mood, feelings of hopelessness and sadness, difficulty sleeping, and changes in appetite. And another common symptom among people with depression is a lack of motivation in daily life. Because people with depression may also experience a lack of enjoyment in activities and hobbies they once enjoyed.

Here we research the lack of motivation experienced by people with depression and provide advice on how to increase motivation levels and, If depression starts again to harm your life and well-being, we’ll also provide you with information on how to get the support you need for depression.

Can depression cause a lack of motivation?

Feeling little or no motivation is one of the main symptoms of depression. Lack of motivation when you are depressed may mean that you:

  • Low or no energy, making you drowsy
  • Get up hard in the morning and face a new day
  • No more worrying about your appearance or personal hygiene
  • Loss of interest in once-enjoyed movements or hobbies
  • I don’t want to associate with other people
  • Difficulty concentrating or performing well at work
  • Strive to stay on top of daily tasks and responsibilities

Some other symptoms of depression include:

  • Feelings of sadness, hopelessness, and hopelessness
  • Cry harder than usual
  • Feeling irritable, anxious, and agitated
  • unexplained physical health problems, such as unexplained pain

How to motivate yourself when you’re depressed 

If you feel like you’re unmotivated because you’re depressed, so the prospect of trying to do something to motivate yourself may seem impossible and somewhat paradoxical. You may be wondering how to find the motivation to motivate yourself!

However, there are some very simple things you can do that can help you improve your mood and motivation, feel better, have more control, and get by with symptoms of depression when they arise.

You can try the following:

1. Start with small things 

If you’re feeling low and low on energy due to depression, try setting some small initial goals. Successfully achieving manageable goals can provide a much-needed boost to your motivation in other areas of your life.

Remember, small goals are key here: they will give you a sense of accomplishment while preventing you from feeling overwhelmed by larger projects. So If you’re experiencing depression, start with simple daily tasks or small goals to fuel your inner motivation.

2. Create a habit you enjoy

Human nature makes it routine and stable. Limiting clutter is crucial if you want to control symptoms of depression. 

Because incorporate activities you enjoy into your daily life so the important tasks at hand don’t overcome you.

When you balance the things you enjoy with the things you need to do, your chances of staying on track greatly increase. A well-planned daily schedule improves your emotional well-being by allowing you to take control of your time management and ensure you complete necessary daily tasks.

3. Remember, you don’t need motivation to do something

Although feeling motivated certainly makes it easier to take action, it is not a requirement to do so. Many of us do things because we have specific goals or values ​​rather than feeling strong, consistent motivation. For example, we may not always be enthusiastic about going to the gym, but our desire to be physically fit helps us exercise anyway. Because when you lack motivation, sticking to the things that matter to you is crucial to overcoming inertia.

4. Know your goals and values.

Setting goals and values ​​can be difficult when you’re depressed because brain fog and exhaustion can disrupt your thinking. Therefore, it may be helpful to think about these issues when you are not suffering from depression or to address these issues with the help of a therapist. Even if you feel unmotivated during a depressive episode, because these goals and values ​​will serve as a reference point. But they help you remember what you want to achieve and clarify what you need to do to get there.

5. Treat your alarm like it’s non-negotiable 

Many people with depression even have trouble getting out of bed in the morning. Yet, doing this simple action can help you be more productive throughout the day. After you wake up, make your bed. Because this is a signal to yourself that you’re ready for the day and won’t hide anymore. Completing some basic morning tasks like taking a shower, brushing your teeth, and eating healthy foods will help you mentally prepare for what comes next.

6. Break isolation 

Being alone at home creates an environment in which depression thrives. To combat this, seek out supportive and understanding family and friends. So allow yourself to talk to them outside the house – take a walk, eat with them, or even just sit outside and talk together. Because connecting with others can help improve your mood and combat depression.

7. Get outside

Getting out of the house is important for many reasons. Fresh air, sunshine, and physical activity have been shown to help relieve depression, and a simple change of scenery can have a positive impact on mood. To help you get outside when you’re depressed, schedule time every day to get outside. This can be something as simple as taking a walk around the block or as basic a task as taking out the trash or gardening. Even 15 minutes a day of outdoor activity can help fight symptoms of depression.

8. Get dressed 

This is an important step in getting yourself out of bed and starting your day. Even if you escape the bedroom, you can still sit on the couch in your pajamas. Getting dressed reduces the desire to relax because it supports in your brain that you are preparing for something once again.

9. Pick an exercise 

Getting your body moving is a great way to start feeling better. Choose an exercise that suits you: walking, running, swimming, skipping, etc. Whatever you choose to do, and make sure you do it every day you go out. If it’s indoor exercise (like a treadmill, or dancing), do it before going out.

10. Make a list of activities 

Think about the activities you want to do. Include things to do with people at home and outside. Try making a list that includes other things and make time for yourself. Activities can be a combination of productive activities (such as work-related activities), hobbies, and self-care activities.

11. Meet family and friends 

This is more about the people than the activities. Being with other people often helps improve your mood. Plan specific dates and times for your outing with friends and family. The more you can distance yourself from the environment of depression (usually your house and bedroom), the more likely you are to overcome it.

12.  Maintain supportive relationships

Maintaining supportive relationships and social connections is crucial to managing depression. Surround yourself with positive people who will encourage and inspire you to have a new perspective on life. There is a strong correlation between having a high-quality social support network and improvement in depressive symptoms. And If you’d like, talk about your depressing thoughts and low motivation with someone close to you. So they may be able to provide the encouragement you need to seek professional assistance.

Affirmation of motivation

Using positive self-affirmations can also help increase your motivation levels. And every morning when you wake up, choose a few of the following sentences and say them out loud and/or write them down.

  • I wake up motivated to start a new day
  • Everything I need is inside me
  • I overcame depression
  • I’m getting better and stronger every day
  • Today will be a good day
  • I am strong and confident
  • I can achieve anything I want to achieve
  • I’m grateful for today
  • I am constantly growing and improving
  • I am proud of myself
  • Motivated to achieve my dreams
  • My past doesn’t define me


In addition to changes in mood, appetite, and sleep, a lack of motivation is also an issue faced by many people with depression. No matter what steps you decide to take to motivate yourself, or even if you haven’t decided to take any steps yet, it’s important to be kind to yourself. Acknowledge your depression and the challenges that come with it, and recognize how difficult it can be to overcome it. Instead of overwhelming yourself and focusing on upcoming responsibilities, take on one task for the day at a time. Remember, no task is too small and every achievement you undertake should be considered an achievement.

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By Ashley

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