Finding Motivation When Depressed: 8 Simple Steps

Everyone knows the struggle of finding motivation when depressed. There will be times where your inner fires are burning lower than usual. You are searching for ways to motivate yourself but you can’t seem to pull yourself up and you feel stuck.

When you are depressed, it feels like there is a cloud hanging over you, keeping you from achieving anything. You might be angry at the world, feel a lack of motivation, or just be down in the dumps.

This is absolutely normal. You can’t feel motivated and energized all the time. However, it feels terrible to stay stuck in such a gloomy place.

Thankfully, there are many ways to motivate yourself when you need it most. Read through these eight simple steps for finding motivation when depressed.

1. Consider your irreplaceable worth

NO ONE CAN REPLACE YOU! There’s a certain version of goodness that can only come from you. You have a specific mind, body, and life experience to offer.

Part of finding motivation when depressed means understanding a simple fact. No one but you can bring forth your particular version of goodness. This means that it is up to you whether or not to materialize the great things that can only come from you.

For example, consider your well-being. Your effort to become a healthier, stronger, more available, or more capable version of yourself is a source of potential goodness no one else can replicate.

Since the person who would be strengthened by such an effort is you, the potential goodness stemming from such strength would display your unique qualities.

Someone else can put effort toward taking care of themselves in a way that shines forth their version of goodness, but only you can offer to our world your irreplaceable version.

Our mutual interdependence means that all of us have a significant impact on each other. And when you shine your irreplaceable value by manifesting your own version of goodness and beauty, you are making a unique impact!

2. Avoid Perfectionism

When we feel hopeless or depressed, it is easy to fall into the nasty trap of perfectionism. However, nitpicking actually feeds on depression, making it worse, especially when things are not going well and you feel overwhelmed.

Perfectionism is one of the most common mental health issues facing millennials today. Perfectionism can hinder people from finding motivation when depressed.

People often compare themselves to others or put unrealistic expectations on themselves and their actions. This causes unnecessary stress that leads down the path of obsessive-compulsive disorder or even worse, depression.

When we feel down because of our mistakes or inadequacies, it is easy to get caught up in obsessing over them and focusing on the negative aspects of our lives.

At times like these, it’s important to simply do our best and push ourselves through these periods without getting so bogged down in negativity.

When perfectionism feels impossible, it can be tempting to stay stuck in negative thoughts that sap your energy levels. So, next time the bout of perfectionism attacks, instead of looking for the ideal, focus on progress.

Small wins make it easier to build momentum for future success and rebuild your self-confidence. This will increase your mood and motivation.

3. Boost Yourself with Positive Self-Talk

There are many ways for finding motivation when depressed, but one of the most popular and effective is to use positive self-talk. As humans, we tend to be negative. We voice our thoughts in a way that reflects negatively on ourselves.

However, when you find yourself in a slump, it is essential that you talk positively about your abilities, rather than negatively. You can cultivate your self-talk by repeating phrases that remind you of your strengths, values, and goals.

For example, start the statement with something like, “This is hard, but I’m…” Then add a positive word. 

Here are a few examples:

• Strong
• Determined
• Smart
• Successful

Feel free to use a different word that you think will work better in your case. Repeat the phrase several times, with conviction, before moving on. Positive self-talk can help you in finding motivation when depressed.

Additionally, think about your past accomplishments. Consider how far you’ve come and how much you have achieved. Remind yourself of all the hard work that has led you to where you are. 

Positive self-talk is key here, as it will help boost your motivation for future behavior change.

Self-talk can affect our moods and behavior in important ways. When we are feeling gloomy, we might not want to go out for lunch or even out of bed. 

But when you speak positively about your abilities and what you are trying to achieve, it can help increase your motivation.

Keep in mind that self-talk is not a substitute for action, but rather an aid for staying on track even in tough moments of your life.

Include positive self-affirmations in your daily tasks. Notice the value that you bring to others and the world around you. Make efforts to be stronger, to be healthier, to grow, and to learn something new. These steps will help you in finding motivation when depressed!

4. Engage in light exercise

As it turns out, looking after your physical health can help you get motivated in the face of depression. A study from the University of Pittsburgh found that over a six-month period, participants who exercised for two hours a week experienced fewer symptoms of depression than those who did not exercise at all. Finding motivation when depressed can be as simple as a light walk. 

In fact, the benefits were sustained for up to six months after the initial intervention period. This suggests that physical activity can be an effective treatment for mild depression.

Exercising can be done anywhere, even at home. You don’t have to spend time and money on going to the gym, working out in a park, or slogging away on a treadmill at home. 

All you need is 10-30 minutes of your time every day and something you enjoy doing—perhaps walking, running, riding your bike, swimming, or dancing!

Exercise has also been shown to be a great way to improve cognitive function, memory, and boost mood in people who have depression or mild-to-moderate cognitive impairment.

5. Make a To-do List

Finding motivation when depressed can be as simple as writing a to-do list. You will be surprised by how many things you can accomplish before your list fully runs out. Maybe your favorite TV show is not on this week, or maybe the weather outside is too good to stay inside and work. 

A to-do list can help you maintain forward movement, despite changes in your normal schedule. Use a to-do list as one of many ways to motivate yourself.

First, set goals by starting with something small. This will boost your energy. Finishing this small task is the spark for the bigger fire. 

Now set clear goals. Determine what it is you want to accomplish and how long it will take for you to do so. Schedule each of these goals into your planner or calendar.

Next, break down the steps needed to achieve that goal into smaller milestones. Plan out what needs to be done, when, by whom, etc. 

Lastly, put these steps in order from the beginning of accomplishing one goal all the way through until you have achieved your final aim with a written plan or checklist.

Making a list is an easy way to see where you are, where you want to be, and the steps to achieve your goal. But the trick is in sticking with it. Aim for small victories that make achieving your goals easier, rather than trying to tackle everything at once.

6. Talk to Someone

People who are depressed tend to isolate themselves because they don’t want anyone around. They feel like no one will understand what they are going through or the challenges they are facing (this is one of many different depression symptoms to look out for). 

However, socializing can help with this issue. If you keep yourself occupied and interacting with people, chances are that you won’t feel as lonely and may experience a boost in motivation as well. Talking with a trusted individual is a building block to creating your support system.

So, when you find yourself feeling unmotivated, you can try to share what’s bothering you with other people. Even if they don’t have any advice for your specific situation, just sharing what bothers you can help clear your head. 

Communicating works because it can provide a new perspective on the subject and reduce some of that stress.

The research supports this. The Journal of Personality and Social Psychology published a study in 2009. This study found that people who talked with other people about their problems were less likely to be depressed than those who didn’t share their issues and concerns. 

The same research also found that talking with a friend or family member about your problems could work even better if the listener pushed you on the “why” of your difficulties.

Plus, having someone listen to your concerns can make it feel less like the world is against you and more like you are working together to find the right solutions.

7. Reward Yourself

Finding motivation when depressed can include rewards. We all know that the feeling of accomplishment is a great motivator. But how do we actually get ourselves to work hard to get that feeling? One way is to reward yourself for your accomplishments.

It is important to recognize your achievements throughout the day and treat yourself for your hard work. Every time you accomplish a task, do something fun or rewarding.

Let’s look at some of the most common ways that people reward themselves:

• Doing something they enjoy, such as watching their favorite TV show or playing a game
• Doing something that makes them feel good about themselves, such as taking a walk or going to the gym
• Buying new clothes for themselves or new decorations for their home
• Having fun with family and friends

In any situation, be sure to reward yourself at the end of each day with something that can make you feel good again (even if it is just one episode of your favorite TV show or a phone call with a loved one).

Not only will rewarding yourself help inspire you to continue doing the things that make you happy, but it also helps you maintain sight of your goals.

8. Just Do It

Sometimes, the best way to find motivation when depressed is simply to jump right in. There is a common misconception that you must be motivated before action can happen. 

However, the truth is quite the opposite. You should take action first, before you decide if you want to.

Sometimes it takes going through the motions before your desire to pursue something becomes clear. Just understand that you will most likely struggle at first, but don’t give up! You will soon see that what seemed like an unending task is surprisingly easy once your momentum kicks in.

If we wait for the right mood or feeling, we will end up waiting forever. Instead, despite the initial reluctance, push yourself and see how things turn out at the end of the day. If you feel like giving up and are tired of trying to find motivation when depressed, try setting smaller goals. Then work toward them one by one. 

You might find that by focusing on each individual step, the task becomes easier than you expected. Eventually, taking those steps won’t seem so daunting anymore.

To put it simply, don’t wait for motivation to take action. Just get started and get it done. It might just give you enough momentum to keep going. The secret to success is not usually found in motivation, but rather in action.

Ways to motivate yourself: the bottom line

When you are depressed, the thought of doing something to change your situation can be overwhelming. Simply thinking about finding motivation when depressed can feel like too much to consider. It is easy to give in to the thoughts that it can’t be done or that the effort will be pointless.

Thankfully, there are always some actions you can take to give yourself a boost of motivation and change the situation for the better.

About the Author
Juan Kim is a Licensed Clinical Social Worker in Fairfax, Virginia with over a decade of experience in the clinical setting. As a Licensed Clinical Social Worker (LCSW), Juan Kim focuses on guiding individuals through the demoralizing effects of depression and anxiety.