Depression can drain your energy, cloud your thoughts, and make even the smallest tasks feel like climbing a mountain.
Finding the motivation to get up and go when you’re in this state isn’t easy, but it’s not impossible. Small, achievable steps can help you regain a sense of momentum. When depression has you in a chokehold, here are a few things you can do to try and get up and get out there. Of course, serious mental health issues require professional help, so if you’re truly struggling, please reach out to your GP or a therapist (or both).
1. Break tasks into tiny steps.
When you’re depressed, even simple tasks like taking a shower or answering an email can feel like climbing a mountain. Instead of looking at the whole task, break it down into small, manageable steps. For example, “Stand up,” “Turn on the shower,” and “Get in the shower.” Each tiny step you complete gives you a small sense of achievement and makes the overall task feel less daunting.
2. Start with just 5 minutes.
Commit to doing an activity for just 5 minutes. Whether it’s tidying up, going for a walk, or working on a project, giving yourself permission to stop after 5 minutes can reduce the pressure to complete the entire task. Often, once you get started, you’ll find it easier to keep going.
3. Set ridiculously achievable goals.
Depression can make goal-setting feel pointless. Instead of aiming for big achievements, set goals that feel almost too easy. “Put on clean socks” or “Drink a glass of water” might seem minor, but accomplishing these small goals can give you a sense of progress and help build momentum.
4. Celebrate tiny victories.
It’s easy to dismiss small achievements when you’re depressed, but acknowledging them can boost your motivation. Did you get out of bed today? Brush your teeth? Respond to one message? These are wins. Give yourself credit for any step forward, no matter how small it seems.
5. Use positive self-talk (even if it feels silly).
Your inner voice can be harsh when you’re depressed. Try replacing negative thoughts with gentle, encouraging phrases. Tell yourself, “I’m doing the best I can,” or “I can handle this moment.” It might feel forced at first, but positive self-talk can gradually shift your mindset and increase motivation.
6. Create a routine (and stick to it loosely).
A flexible routine can help you structure your day when depression makes everything feel chaotic. Aim for simple, predictable activities: wake up at a consistent time, have breakfast, take a short walk. Having a routine gives your brain a sense of normalcy, making it easier to get things done.
7. Focus on “just one thing”.
When your to-do list feels impossible, pick one thing to focus on. Forget about everything else for now. Whether it’s answering an email, folding laundry, or making a cup of tea, narrowing your focus helps prevent overwhelm and makes it easier to take action.
8. Connect with someone you trust.
Isolation can make depression worse. Reach out to a friend, family member, or support group, even if it’s just a quick message. Letting someone know you’re struggling can provide emotional relief and help you feel less alone. Sometimes, a small connection can spark motivation.
9. Give yourself permission to rest.
Pushing yourself too hard when you’re depressed can lead to burnout. Sometimes, the best way to find motivation is to give yourself guilt-free rest. If you need to nap, relax, or just sit quietly, that’s okay. Taking care of your energy levels helps you recharge so you can try again later.
10. Use the “2-minute rule.”
If a task takes less than 2 minutes, do it right away. Replying to a text, making your bed, or washing a dish might seem small, but completing these quick tasks can give you a sense of accomplishment and help you build momentum for bigger tasks.
11. Remind yourself of past successes.
Source: Unsplash When depression clouds your mind, it’s easy to forget your strengths and achievements. Take a moment to remind yourself of times when you overcame challenges. Whether it’s finishing a project, supporting a friend, or just getting through a tough day, remembering past successes can boost your confidence and motivation.
12. Do something you enjoy (even if it feels pointless).
Depression can make hobbies and activities you love feel dull or meaningless. Try engaging in something you used to enjoy, even if you’re not feeling it right now. Reading, listening to music, drawing, or watching a favourite show can spark small moments of joy and remind you that pleasure is still possible.
13. Be kind to yourself.
One of the hardest things to do when you’re depressed is to show yourself compassion. Treat yourself as you would a friend who’s struggling. Remind yourself that you’re doing the best you can, and it’s okay to move at your own pace. Self-kindness can soften the edges of depression and make it easier to find motivation.
