Tips for finding motivation while depressed

Here's what can help.

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LET'S TALK 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. FIND HELP FOR DEPRESSION 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. READ THIS We picked these articles just for you How to Use Meditation for Better Sleep Read more > 5 Common Misconceptions About Antidepressants Read more > Your Anxiety Loves Sugar — Eat These 3 Things Instead Read more > Therapy Options for Stress: What to Know Read more > TRY THIS Take Your Vitamins Some nutrient deficiencies may increase your risk of mental health conditions, like depression. Make sure you're getting the vitamins and nutrients you need. SHOP NOW MORE RESOURCES Find support for your journey Finding a therapist has never been easier Search by specialty, condition, or location to match with a mental health professional who meets your needs. FIND CARE Browse our mental health marketplace Explore our top picks for products, apps, and other tools that can help you manage anxiety and depression symptoms. SHOP NOW Shop products Get care Shipping info View in browser Unsubscribe Privacy policy 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. All other trademarks are the property of their respective owners. © ‌2026‌ RVO Health, LLC. All Rights Reserved. ‌1101‌ Red Ventures Drive, Fort Mill, SC, ‌29707 ‌