Let’s Get Motivated!

 Often we will hear people talk about waiting until they’re “ready” to start a task or make a change, as if there’s a switch that will suddenly flip, bringing motivation and energy. But the reality is that with depression you may be waiting a very long time for motivation to happen. 

Inside-Out Thinking and the Motivation Dilemma:

This concept of “inside-out” thinking is one of the main reasons why motivation can be so challenging for people experiencing depression. The “Inside out” idea of waiting to feel energized or enthusiastic before taking action, is often outweighed by the heavy weight of depression. So how can we overcome that?

 

1. Set Clear and Achievable Goals

Start with something attainable and specific. Goals like “exercise more” can be too vague, leading to procrastination. Instead, try “walk for 10 minutes every day this week.” Clear goals that provide direction and are easier to accomplish.

2. Break Goals into Small Steps

If a goal feels overwhelming, break it into smaller, manageable pieces. This concept is like building a LEGO set; you assemble it piece by piece, each step bringing you closer to the finished product.

3. Create a Routine

Having a regular schedule can help create a sense of structure and predictability. When activities are part of your daily routine, they become habits, requiring less mental energy to initiate. Find a time of day that works for you and stick to it.

4. Find a Support System

Social support can be a powerful motivator. Talk to friends, family, or a therapist about your goals, and ask them to help keep you accountable. Joining a group with similar interests can also provide encouragement and inspiration.

5. Reward Yourself

Rewards can create positive reinforcement, making it easier to maintain motivation. They don’t have to be extravagant; something simple like treating yourself to a favorite snack or taking a break to watch a TV show can be enough. The key is to celebrate your progress, no matter how small.

6. Focus on Your “Why”

Remind yourself why your goal is important. Whether it’s for health, personal growth, relationships, or another reason, keeping your “why” in mind can reignite your motivation. Write it down and keep it somewhere visible as a reminder.

7. Start with Action, Not Emotion

Behavioral Activation teaches us that action can lead to emotion, rather than the other way around. Even if you don’t feel motivated, take a small step toward your goal. Over time, these actions can lead to a shift in your emotional state, creating a positive cycle of motivation and accomplishment.

8. Practice Self-Compassion

Be kind to yourself. Motivation ebbs and flows, and it’s normal to have setbacks. Instead of criticizing yourself, acknowledge your feelings and give yourself permission to start again. Self-compassion can help you stay resilient during challenging times.

9. Minimize Distractions

Identify and remove things that might pull you away from your goals. This could be excessive screen time, cluttered workspaces, or other interruptions. A focused environment makes it easier to stay on track.

10. Keep Track of Your Progress

Documenting your achievements can be motivating. Whether it’s through journaling, a checklist, or a habit-tracking app, seeing your progress visually can boost your confidence and encourage you to keep going.

 

Motivation is not a fixed state; it’s something you can cultivate through consistent actions, supportive environments, and a focus on achievable goals. By taking small steps and building positive momentum, you can create a foundation for lasting motivation, even when the initial drive isn’t there. Reach out to Peace Behavioral Health today to work together and get motivated!