Tips for finding and staying motivated
Set small, practical goals.
If the thought of doing something seems overwhelming, start small. Set small, practical goals. As you meet these goals, you can begin to add more to them until you finally achieve all of your goals. Here are some ideas for getting started.
- Get out of bed and put on your pajamas
The simple act of waking up is the first good victory of the day. Leave a few sticky notes with good acknowledgment where you can see them, such as: “Yes, you can,” “All long journeys start with one step,” or “Never stop!” Your brain digests all the thoughts you create, so feed it with positive thoughts.
- Take a walking tour
Exercise helps your body release endorphins, hormones that feel good. Exercising for at least 35 minutes a day, five days a week, can improve symptoms of moderate to severe depression. It can also help treat more severe forms of depression.
In another Trusted Source study, four weeks of aerobic training were found to improve symptoms of depression.
- Get your hands dirty to get emotional
According to StudyTrusted Source with mice, a type of bacteria found in pollutants (Mycobacterium vaccae) can enhance serotonin production. Serotonin helps to reduce symptoms of depression.
A reliable source, such as yogurt, can also improve mood by reducing anxiety and symptoms that may improve stress.
- Don’t waste time
Congratulations on all the work or goal you have completed, no matter how small.
If you can handle one or two tasks, that’s fine. Congratulations on all the work or goal you have completed, no matter how small. That will help to boost your self-confidence and motivation.
- Avoid apathy
Your brain digests all the thoughts you create, so feed it with positive thoughts.
Reading the news or surfing the Internet, talking to people who leave you feeling tired and unloved, or visiting sad subjects — all of these activities can affect your mood and motivation. Instead, divert your thinking to good things in life. Learn constructive content and surround yourself with good people.
- Stick to a schedule
The idea of accomplishing daily tasks will improve your sense of well-being.
Write down your process, paste it on the wall or somewhere you will see it, and use test marks when you have completed the tasks. The idea of accomplishing daily tasks will enhance your sense of well-being and motivate you to set goals each day.
You can also keep a journal as part of your schedule. Journals are a great place to get rid of negative thoughts and make room for good.
Choose wholesome relationships, encourage people to share with you when you are committed to it, and offer the opportunity to volunteer. Helping someone in need will improve your mood and increase your motivation to get out of bed the next day.
- Create a support network
Have a backup network when your motivation runs out and you feel frustrated. Choose people you feel comfortable talking to and who can help give encouragement.
- Get enough sleep
Depression can be physically draining. Too much or too little sleep affects your emotions. Schedule eight hours a day.