When struggling with depression, the simplest tasks can feel overwhelming. What was once easy to do, can now seem impossible. Motivation can be lacking and you may not even know where to begin. While increasing motivation when you are dealing with depression can seem difficult, there are things that you can do that can help.
Depression And Motivation
There is a link between experiencing symptoms of depression and a lack of motivation. Symptoms of depressionSymptoms of depression often include feeling down or sad, having low energy, feelings of hopelessness, and difficulty concentrating or making decisions. A common symptom of depression is losing interest in activities that you once enjoyed. If you experience depression, you may notice a sharp decrease in your motivation, as tasks that were once easy become nearly impossible to do. Below are some tips to help you increase your motivation when you are depressed.
Get Ready For The Day
Wake up at the same time every day and dress and get ready for the day. Even if you have nowhere to be. The simple act of dressing gets your brain out of sleep mode and into work mode. Instead of staying in your pajamas on Saturday morning, get up and get dressed. This can help increase your motivation as you will be ready to go and achieve.
Practice self-care on a daily basis to help increase motivation. Self-care includes eating well-balanced meals, getting the proper amount of sleep, exercising, and bathing and grooming. Create a daily routine that allows you to accomplish tasks and rest and relax. Take a walk around the lake, go for a bike ride, or snuggle with your pet. Taking care of yourself enables you to feel good, which can help you become more motivated to accomplish other things.
Practicing mindfulness can help increase motivation. Mindfulness refers to being present and engaged in the current moment without judgment. When you practice mindfulness, you can focus on what you are doing instead of overthinking things or judging yourself negatively. To practice mindfulness, pay attention to what you can see, smell, hear, touch, and taste. If your thoughts begin to wander, bring yourself back to your senses and what you are doing.
Spending time with others when you are experiencing depression, can help you feel less lonely and more supported, which can help improve your motivation. Doing things with others can make the task more enjoyable. As you socialize and interact with close friends and family members, accomplishing your goals becomes easier and more fun. Being with others can help you find the motivation you have been lacking to work towards your goals.
Change Negative Self-Talk
Negative self-talk can lead to a lack of motivation. If you are constantly telling yourself that you can’t do something, it will be hard to even try. Telling yourself that what you do doesn’t matter, or that it won’t be good enough can make you give up before you even start. Changing your negative self-talk to something that is accurate, but kind, can increase your motivation. For instance, If you are telling yourself you will never get it right, change it to, you can try your best and make adjustments as needed. Making your self-talk more positive can help improve your motivation.
Break Down Your Goals
When you are struggling with motivation, your goals can seem overwhelming. Breaking them down to the first smallest task that you can do towards meeting your goals can make them seem more manageable. If you want to find a new job, all the things that you have to do to get a new job can stop you from even beginning to look. Instead of worrying about everything this entails, perhaps you can set a goal to update your resume. Writing out a to-do list with smaller tasks, and crossing off the tasks when they are completed, can increase your motivation as you notice how much you are accomplishing.
Spend 5 minutes On A Task
If motivation has been lacking, it can be difficult to even start something. In order to get started, set a timer for 5 minutes and tell yourself that you can stop after the timer goes off. When the timer goes off, you can either stop, or you can continue to work for another 5 minutes. This way, the task only needs to be worked on for a short period of time. Once you start, it is often easier to continue. However, your brain is less likely to focus on how overwhelming it is, since you only have to work on it for a short period of time.
Rewarding yourself often and immediately following a task can help increase your motivation. It is better for your motivation to reward yourself after you accomplish each task, instead of waiting until you complete the entire goal. Rewarding yourself immediately after completing a task increases the positive experience of the task, making you more likely to want to continue. When you reward yourself, your brain releases dopamine, which increases feelings of pleasure and decreases symptoms of depression.
If you are depressed and experiencing a lack of motivation, try some of the suggestions above. A lack of motivation doesn’t have to keep you from working towards your goals. If you are still struggling, counseling can help. Once you are able to increase your motivation, symptoms of depression may decrease as well.