How to get motivated when depressed?

Getting motivated when you’re depressed can feel like dragging yourself through mud with weights on your ankles.

I know from experience how difficult it is to get motivated when you’re in the gutter, since I was even struggling to get out of bed. But what helped me the most was becoming disciplined and establishing beneficial habits.

It’s not just a matter of “trying harder” since there are real neurological and psychological blocks at play. So instead of relying on willpower alone, it helps to shift the strategy.

Here are some science-backed and therapist-approved ways that I have used myself to get motivated when dealing with depression:

1. Start tiny

Depression kills motivation because everything feels too much.

One of the most effective strategies is to reduce the amount of effort it takes to start (activation energy).

For me, it was getting out of bed again since I had various days when I couldn’t get up.

What to do:

• • Break tasks down to the smallest possible unit. Instead of “clean the kitchen,” try “put one dish in the sink.”

• • Use the 5-minute rule: Commit to doing something for just 5 minutes. If you stop after that, that’s still a win.

BJ Fogg’s “Tiny Habits” and James Clear’s “Atomic Habits” back this: small actions build momentum.

2. Lower the bar
   
   

When you’re depressed, your brain often tells you that only big or perfect efforts count. That’s a trap.

Your goal isn’t peak performance; it’s any movement at all.

Reframe this way:

• • Taking a shower is great.

• • Brushing your teeth is a triumph.

• • Texting one friend is beneficial.

• • Getting out of bed and sitting on the couch is a victory.

Neurologically speaking, each one of these is a win because it nudges your dopamine system.

3. Build routines, not motivation

Motivation is unpredictable, but routines make things automatic.

Depression disrupts structure, so reintroducing predictable activities can stabilize mood.

I started going to bed and waking up at the same hour each day to make it easier without having to rely on motivation.

How to apply:

• • Set a morning routine, even if it’s just “get up, drink water, and open the window.”

• • Anchor activities to things you already do, like “after brushing teeth, I go for a 2-minute walk.

Research confirms that behavioral activation (building a routine of meaningful activities) is as helpful as medication for mild to moderate depression.

4. Use light and movement to your advantage
   
   

Your body and brain need sensory input to regulate mood and energy.

Science-backed hacks:

• • Get sunlight within 1 hour of waking. It helps reset your circadian rhythm and enhances mood-regulating neurotransmitters like serotonin and dopamine.

• • Gentle movement like stretching, walking, or dancing can increase endorphins and lower stress hormones.

Even 10 minutes of light exercise drastically improves mood in people with depression.

5. Externalize motivation (don’t rely on willpower)

Borrow motivation from external sources when your internal drive is gone.

Try this:

• • Tell someone your plan. Accountability helps.

• • Use a body double and work alongside someone, even virtually.

• • Use music, podcasts, or ambient noise to set the tone and reduce resistance.

6. Connect with purpose (even if it feels far away)

When you’re depressed, everything can feel meaningless. But humans are wired for purpose, and reconnecting to a tiny piece of it can reignite some internal spark.

Ask yourself:

• • “What’s one thing I care about right now, even if just 1%.”

• • “Who would benefit if I did this one thing?”

Even if it’s “so my pet gets fed” or “so my future self suffers less,” that’s already enough.

7. Show compassion to the part that doesn’t want to move
   
   

Sometimes the lack of motivation is your brain’s attempt to protect you from stress, failure, or becoming overwhelmed.

Instead of pushing harder, try reframing the inner dialogue:

“Of course, you don’t want to get up. You’re hurting. Let’s just try one small thing together.”

This reduces internal resistance and activates the soothing system in the brain.

This is one of the things I struggle with the most as a perfectionistic and self-critical person. I actively need to remind myself that it’s okay to feel bad sometimes.

8. Track dopamine, not productivity

Keep track of what gives you a slight lift and not what looks good on paper.

This helps you build a custom list of “dopamine enhancers” you can come back to.

Some people feel a lift from:

• • Showering.

• • Texting a friend.

• • Drawing.

• • Listening to a specific playlist.

• • Cleaning just one corner of the room.

You don’t need to feel great, you’re just looking for the tiniest shift.

9. Use “implementation intentions”

This is a useful psychological trick. Instead of vague goals (“I’ll try to go for a walk”), use if–then planning.

How it works:

“If it’s 3 PM, then I’ll put on my shoes and walk around the block.”

This helps bypass the indecision that depression fuels and turns action into an automatic response.

Gollwitzer observed that people using this method are considerably more likely to follow through even in low-energy states.

10. Make things so easy you can’t say no
    
    

Even “tiny habits” still feel too much sometimes. One tactic is to make doing the thing easier than avoiding it.

Examples:

• • Put your journal on your pillow.

• • Sleep in workout clothes.

• • Have a playlist queued up.

• • Put food in a visible spot to remind you to eat.

The aim is to reduce “friction” between you and the task.

When I began working out again, I only went 3 times a week for just 5 minutes. While that seems very little, it also makes it that much easier to get started.

11. Use novelty to jumpstart dopamine

Depression often dulls the brain’s reward system.

But novelty can stimulate dopamine when motivation is flat.

Try:

• • A new walking route.

• • Changing your environment (even simply moving to another room).

• • Trying a new podcast or playlist.

• • Rearranging a corner of your space.

It doesn’t have to be big, just different.

Novelty plays a role in motivation and attention by activating the mesolimbic dopamine system.

12. Talk to yourself like you’re coaching a friend
    
    

Self-criticism kills motivation. But self-coaching or compassionate inner dialogue can guide you forward.

Instead of:

“You’re so lazy for not doing this.”

Try:

“This is hard today, and it’s okay. Let’s just take one step.”

Self-compassion lowers avoidance and heightens willingness to engage with difficult tasks.

13. Use technology to outsource motivation

Sometimes your phone can help if you use it intentionally.

Apps and tools you could try:

• • Focusmate (virtual body doubling).

• • Finch (self-care gamified as caring for a little bird).

• • Todoist + reminders with reward-based checklists.

• • YouTube “study with me” or “clean with me” videos for external energy.

Making motivation a shared experience and not a solo battle makes it easier.

14. Do “opposite action” (DBT skill)
    
    

This is a DBT (dialectical behavior therapy) skill where you act opposite to your emotion when that emotion is based on faulty assumptions. For instance, “I’m worthless, so nothing matters”.

How to use it:

If you feel like isolating → send one message.

Feel like lying in bed all day → sit up and open a window.

If you feel like giving up → do one small thing in defiance of that urge.

DBT shows compelling outcomes in treating mood dysregulation and motivation loss.

I used this skill a lot since I learned pretty quickly that you simply can’t rely on motivation to get you going when you’re depressed. Chances are that’s simply not in the cards when you have severe mood issues.

15. Use “caring for others” to spark movement

Depression often silences self-worth.

But many people with depression still find motivation when they’re caring for someone or something else.

Try:

• • Watering a plant.

• • Feeding a pet.

• • Helping a friend with something small.

• • Sending a kind message.

It taps into purpose without putting pressure on yourself.

16. Embrace incomplete action
    
    

Waiting until you’re “ready” or feel motivated often means you don’t start.

Instead, practice doing things badly on purpose.

“What would this look like if I did it messily but still got it done?”

This removes perfectionism as a barrier and increases follow-through over time.

Again, it’s not about being perfect; it’s about getting started.

This is once again a very useful tip because making the start is the most difficult. What matters is that you’re improving and moving forward, even if the steps seem small.

17. Make an “emergency motivation list”

Create a list of:

• • Things that usually help.

• • Quotes that resonate.

• • People you can text.

• • Small dopamine boosts like tea, a hot shower, and sunlight.

• • Reminders of past wins.

Pull this list out on bad days when you can’t think clearly.

18. Use posture and breath to change your state
    
    

Your body posture and breathing directly affect your emotional and motivational state (via the vagus nerve).

Try:

• • Standing up and raising your arms for 30 seconds.

• • Box breathing (inhale 4 – hold 4 – exhale 4 – hold 4).

• • Straightening your back and rolling your shoulders.

Small physiological tweaks can already lead to emotional shifts.

The mind-body feedback loop is well-documented in polyvagal theory.

Know what not to do

Avoid things that seem easy but drain motivation long-term, such as:

• Doomscrolling.

• Isolating.

• Skipping meals.

• Over-scheduling or overcommitting.

• Comparing yourself online.

I canceled my social media accounts for multiple weeks when severely depressed, and can honestly say that it made me feel much better. I felt like I wasn’t obliged to reply to others any longer.

Final note

You don’t have to feel motivated to start. You just need to follow/create the path of least resistance and permission to start small. The key is to focus on momentum, not outcome.

Getting motivated while depressed is not about force. It’s about reducing friction, shifting expectations, and nurturing yourself back into motion.

Small wins matter. Rest counts. And asking for help is a form of strength, not weakness.

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