Even the smallest things can seem burdensome to someone who is depressed. What was once simple may suddenly appear to be insurmountable. You can be lacking motivation and have no idea where to start. Even while it may seem challenging to boost motivation when you’re suffering from depression, there are things you can do to help. Remember that even moving the dial by 10% creates momentum which yields a trajectory of change.
Depression and Motivation
There is a connection between depressive symptoms and a lack of motivation. Depression signs and symptoms often include feeling gloomy or sad, having poor energy, feeling hopeless, and having trouble focusing or making decisions. In addition, losing interest in activities you once enjoyed is a typical sign of depression. When you’re depressed, you could notice a sharp decline in motivation as once-easy tasks become almost impossible to do. The following advice will help you stay motivated while you’re feeling down.
Get Ready Everyday
Every day at the same hour, get out of bed, get dressed, and prepare for the day. Even if you have nowhere to be, this habit creates a routine, which increases structure and predictability in your day, and once again, creates momentum – a movement forward. Simply getting dressed causes your brain to shift from sleep mode to work mode. For instance, see what happens when you get out of bed and dress yourself on Saturday morning rather than lounging in your jammies. As a result, you will be more motivated since you are prepared to go out and do things.
Practice Self Care
Self-care is something you should do every day to help with motivation. Self-care practices include eating a variety of healthy foods, hydrating your body, getting enough sleep, exercising, and taking care of one’s personal hygiene. Establish a daily schedule that enables you to complete things and take breaks. If you can muster up the energy, go for a bike ride, go for a stroll around the lake, or cuddle up next to your pet. You can feel good and be more inspired to complete other things if you take care of yourself.
Developing mindfulness can boost motivation. Being mindful means paying attention to and participating in the present moment without passing judgment. When you are mindful, you can stop over analyzing situations or pejoratively evaluating yourself and instead concentrate on what you are doing. Pay attention to your senses, including sight, sound, smell, touch, and taste, to cultivate mindfulness. Bring yourself back to your senses and what you are doing whenever your thoughts start to stray.
Connect With People
When you’re depressed, spending time with others might make you feel less alone and more supported, which can boost your motivation. Having company while working on something might make it more fun. Goal-achieving gets simpler and more enjoyable when you interact socially with close friends and family.
No More Negative Self Talk
An absence of motivation might result from negative self-talk. It will be challenging to even start something if you are continually telling yourself that you cannot. You can give up before you even get started if you tell yourself that what you do doesn’t matter or that it won’t be good enough. Your motivation may rise if you switch from unkind self-talk to factual but pleasant statements. If you are telling yourself, for instance, that you will never succeed, shift it to, instead, that you may try your best and adjust as necessary. Increasing the positivity of your inner dialogue can help you become more motivated.
Organize Your Goals
Your goals may appear overly ambitious when you lack motivation. Making them seem more doable is possible by breaking them down into the simplest action you can take to achieve your objectives. The numerous tasks required to obtain a new position often prevent job seekers from even starting their search. Maybe you should make a goal to update your résumé rather than stressing about everything this implies. As you see how much you are doing, creating a to-do list with smaller chores and checking them off as you finish them helps boost your motivation.
It may be challenging to even begin if motivation has been low. Set a timer for five minutes and convince yourself you may stop after that in order to get started. You have two options when the timer beeps: you may either stop or keep working for an additional five minutes. In this manner, only a brief amount of time must be spent on the activity. Often, it is simpler to carry on once you get going. Since you just have to work on it for a short while, your brain is less inclined to concentrate on how daunting it is.
Give Yourself A Pat On The Back
Often, rewarding oneself just after completing a task might help you be more motivated. Instead of waiting until you’ve finished the whole goal, reward yourself as you finish each task to keep yourself motivated. After finishing a task, rewarding yourself instantly boosts the task’s good experience, increasing your likelihood of wanting to carry on. Dopamine, which boosts feelings of pleasure and lessens depressive symptoms, is released by rewarding yourself.
Try some of the recommendations above if you’re feeling depressed and lacking motivation. You don’t have to let a lack of drive prevent you from pursuing your objectives. Counseling can be beneficial if you are still having problems. When you’re able to boost your motivation, your chances of developing or prolonging depression may also go down.Remember that implementing just one or two of these recommendations can be powerful. It doesn’t have to be all-or-none. Some motivation is better than no motivation. Start with some and build on that. Momentum is magical in the realm of motivation. Good luck!