Here's what can help.
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| | | | | Q | | I live with depression and feel so unmotivated. What can I do? | | | | A | | You might find that your motivation is directly related to how depressed you're feeling. However, there are things you can try to improve your situation. These strategies (in combination with treatment) could help you feel more motivated.
Get out of bed and out of pajamas: The simple act of getting up is a good first victory of the day. Changing into different clothes could be your second accomplishment.
Set small, manageable goals: If the thought of doing anything seems overwhelming, start small. Focus on one goal at a time, and try to block out thoughts about what comes after. As you meet these goals, you can start adding more as you achieve them. Don't forget to congratulate yourself for every task or goal you complete, no matter how small!
Immerse yourself in nature: Research suggests that spending time in nature may help relieve feelings of depression. Take a walk if you can, engage in an outdoor hobby like gardening, or just sit outside.
Stick with a routine: Write down your routine, stick it on the wall or somewhere you will see it, and use check marks when you've completed your tasks. Accomplishing things on your list may inspire you to aim higher each day.
Start journaling: You could also keep a journal as part of your routine. Journals are a good place to dispose of negative thoughts and make room for the positive.
It may seem hard at first, but persistence will help feed the growing sense of motivation. You might even find that it becomes easier to get up and do things over time.
⚠️ If a lack of motivation worsens your mood and affects your daily life, speak with your doctor, who can help you figure out a treatment plan that works. | | | | | | | | | | | If you'd like to request a specific topic, offer feedback, or chime in with your answers to our weekly questions, feel free to email us at newsletters@healthline.com. We look forward to connecting with you and supporting you on the path to mental well-being. | | | | | | | | | We picked these articles just for you | | |  | | | | | | | | | | | | | | | | TRY THIS | | Get Flexible Support | | Need ongoing mental health support? Explore relevant, credible health partners all in one place. | | | | | | | |  | | | | We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. | Healthline, Optum Now, and their respective logo(s) are trademarks of RVO Health, LLC.
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