- You Are Not Alone (with Depression & Anxiety)
- Depression Does Not Define You
- What Does Depression Look Like?
- 10 Encouraging Bible Verses to Ease Depression
- Navigating Tough Parenting of Teens: When Your Daughter Wants to Dye Her Hair Blue
- How to Manage Depression and Chronic Pain
- Truths About Depression: Stuff You Don’t Want to Hear
- I Got Punched in the Face This Weekend
- Straight Talk About How to Survive Heartbreaking Grief
- For a Day When You Need Motivation
- Sometimes Grief Comes From Unexpected Places
- For Parents of a Teen Who Had a Near Miss
- 10 Simple Ways to Bring Creativity to Your Life
- A Depression Solution: Speak!
- Q & A with a Therapist about Depression
- 4 Realistic Steps to Motivation When You Are Depressed {Based on Research!)
- 101 Ways to Get in a Good Mood When Depressed
- Is it Okay to Avoid Pain?
- How Can I Serve If I’m Depressed?
- Do You Have Angry Depression?
- A Room Full of Love: Thoughts After a Loved One’s Suicide
- Top 5 Offbeat I’m Depressed and Nothing’s Gonna Stop Me Now Movies
- What You Need to Know about Postpartum Depression
- Why You Need More Mental Flexibility
- How To Stop Stress Eating
- How to Exercise When You Don’t Feel Like It – 10 Workout Motivation Tips
- A Cure for Panic Attacks: The Potato Chip Method
- Can’t Sleep? Read This at 3:00 AM (When Depression Causes Insomnia)
- Secondary Traumatic Stress: How I Found Healing
- You Were Set Free For a Reason: A Daily Devotion about Freedom in Christ
- If You Write, Please Read This. (Plus, a FREE GIFT for All!)
If you struggle with depression, you know that the lack of motivation is one of the most frustrating aspects. Here are 4 realistic steps to motivation, based on the latest scientific research.
Lack of Motivation with Depression
People who struggle with depression say a primary need is increased motivation. That has absolutely been true for me during my seasons of sadness and depression.
The lack of motivation that accompanies depression is brutal.
As someone who has lived with loved ones with depression, I can be honestly say it’s also one of the biggest frustrations for living with a person with depression, too. When your spouse, child, parent, or co-worker cannot get moving and get things done, it is extremely hard on everyone involved. Do I let it go? Do I say something?
Everyday Health researched people who are currently depressed and asked what helps them feel motivated. Keep in mind this was an online poll so not the purest of scientific research, but still helpful feedback. Click here to see the full article.
The four ways research found that people get moving during times of depression were:
- productivity (79%)
- leisure time (62%)
- acts of kindness (53%)
- personal connections (25%)
To simplify, here’s how to find motivation when you are depressed.
The 4 Keys to Motivation When You Are Depressed
- Do
- Create
- Give
- Connect
When you are feeling down, choose one of these areas, pick something, and DO it.
How to Find Your Motivation During Depression (4 Steps)
DON’T WAIT UNTIL YOU FEEL LIKE IT. You might never feel like it. Start it anyway. Tell yourself you’ll just do it for 5 minutes. Set a timer.
Don’t over think it. Ready? Go!
1. Do (For 79% Productivity Helped Motivate)
1. Do
Accomplish a task.
Question: What is a task I can complete in a short amount of time and feel successful?
Examples: Clean out a junk drawer, organize, exercise, small project, household chore
2. Create (For 62% Hobbies Helped Motivate)
2. Create
Spend time doing something for fun.
Question: What is a hobby I enjoy?
Examples: Crafts, baking, yoga, movies, reading, sports, walking in nature, scrapbooking, journaling
3. Give (For 53% Acts of Kindness Helped Motivate)
3. Give
Do something for someone else.
Question: What can I do to help someone else and not focus on myself?
Examples: Volunteer, collect items to donate, help a friend or family member, write a gratitude list, pets
4. Connect (For 25% Relationships Helped Motivate)
4. Connect
Enjoy relationships with other people.
Question: How can I develop relationships with other people?
Examples: Church activities, go out with friends, spend time with family, community events
While finding motivation during times of depression is not easy, just taking one tiny small, positive step forward will make a difference. Do what you can, no matter how small, and build upon it. God will bless your efforts.
Be sure to check out My Hope Toolbox printable workbook, which has a page to work on increasing your motivation during depression, and positive steps forward to take, starting today.
Which of these 4 areas works best for you when you are feeling down?
The Hope Toolbox
Today’s Bible Verse
Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
2 Corinthians 5:17
Today’s Journaling Prompt
What small act will you do today to get motivated? Which area of the 4 (Do, Create, Give, Connect) appeals to you the most?
- You Are Not Alone
- Depression Does Not Define You
- What Does Depression Look Like?
- 10 Encouraging Bible Verses to Ease Depression
- When Your Daughter Wants to Dye Her Hair Blue
- How to Manage Depression and Chronic Pain
- Truths About Depression: Stuff You Don’t Want to Hear
- I Got Punched in the Face This Weekend
- Straight Talk About How to Survive Heartbreaking Grief
- For a Day When You Need Motivation
- Sometimes Grief Comes From Unexpected Places
- For Parents of a Teen Who Had a Near Miss
- 10 Simple Ways to Bring Creativity to Your Life
- A Depression Solution: Speak!
- Q & A with a Therapist about Depression
- Research Shows 4 Keys to Motivation When You Are Depressed
- 101 Ways to Boost Your Mood Immediately
- Is it Okay to Avoid Pain?
- How Can I Serve If I’m Depressed?
- Do You Have Angry Depression?
- A Room Full of Love: Thoughts After a Loved One’s Suicide
- Top 5 Offbeat I’m Depressed and Nothing’s Gonna Stop Me Now Movies
- What You Need to Know about Postpartum Depression
- Why You Need More Mental Flexibility
- How to Eat Healthy When You Don’t Feel Like It
- How to Exercise When You Don’t Feel Like It
- A Cure for Panic Attacks: The Potato Chip Method
- Can’t Sleep? Read This at 3:00 AM
- Do You Have Secondary Traumatic Stress?
- You Were Set Free For a Reason
- If You Write, Please Read This. (Plus, a FREE GIFT for All!)
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What a great post! I find myself in a depression from time to time and it is SOOOO hard to climb the walls of that pit and get myself out! These tips are great! Thanks so much for sharing!
from a fellow 31 dayer