4 Realistic Steps to Motivation When You Are Depressed {Based on Research!)

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

1. Do
2. Create
3. Give
4. 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)

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)

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)

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)

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?

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