How to Get Motivated When Depressed: 10 Proven Strategies

You know you should get out of bed. You know a shower would help. You know calling a friend might lift your mood. But when you’re depressed, knowing what to do and actually doing it are two completely different things. The gap between “I should” and “I can” feels impossible to cross.

Here’s what’s happening: depression kills motivation by design. It’s not laziness or weakness—it’s a symptom of the mental illness itself. Depression convinces you that nothing will help, so why bother trying? And then not trying makes you feel worse, which reinforces the belief that you can’t do anything. It’s a vicious cycle.

Figuring out how to get motivated when depressed is one of the hardest challenges of the illness. The good news? There are evidence-based strategies that work even when you don’t feel like trying them. 

This article covers 10 proven techniques you can use today to manage depression and find motivation, from the smallest possible actions to when it’s time to seek professional help. Many of these are based on behavioral activation, a proven depression treatment that focuses on action first, mood second.

When You’re Just Starting

These strategies are for when motivation feels completely gone and even simple tasks seem impossible.

1. Use the 5-Minute Rule

Why it works: Depression makes starting feel overwhelming. Your brain tells you that if you can’t do something perfectly or completely, there’s no point in starting at all. The 5-minute rule sidesteps this by making the commitment so small your brain can’t argue with it.

What to do:

1. Pick one activity you’ve been avoiding (shower, dishes, walk, phone call—anything)
2. Set a timer for 5 minutes
3. Do the activity for just those 5 minutes
4. When the timer goes off, you have full permission to stop

What it looks like in practice:

You’ve been avoiding that pile of dishes for three days. Set the timer. Wash dishes for 5 minutes. Stop.

Here’s what usually happens: starting is the hardest part. Once you’re 5 minutes in, you often find yourself wanting to keep going. But even if you stop at exactly 5 minutes, you’ve still done the thing. You’ve broken the avoidance pattern. That counts.

Common obstacle: “But 5 minutes won’t make a difference!”

The truth: You’re right that 5 minutes won’t cure your depression. But it will prove to yourself that you can do hard things, even when you don’t feel like it. And that proof can make all the difference in building momentum. Small actions can boost your self-esteem more than you’d expect.

This is a core technique in behavioral activation therapy, which we’ll discuss in more detail in a moment.

2. Practice Opposite Action

Why it works: Depression has very loud opinions about what you should do. It tells you to stay in bed. To cancel plans. To isolate. And every time you listen to those commands, depression gets stronger. Opposite action is exactly what it sounds like: doing the opposite of what depression tells you to do.

What to do:

1. Notice what depression is telling you to do (usually some form of withdrawal or avoidance)
2. Do the opposite—even in the smallest way possible
3. You don’t have to do it perfectly or completely; just move in the opposite direction

What it looks like in practice:

• Depression says, “Stay in bed” → You get up, even if you just sit on the couch
• Depression says, “Don’t text anyone, you’re a burden” → You text one person: “thinking of you ❤️”
• Depression says, “Skip the shower, what’s the point?” → You at least wash your face
• Depression says, “You’re too tired for that walk” → You step outside for some fresh air, even just for two minutes

Common obstacle: “But I really AM too tired / it really IS pointless / people really DON’T want to hear from me.”

The truth: Depression is a very convincing liar. It presents opinions as facts. The way to find out what’s actually true is to test it—and opposite action is the test. You don’t have to believe it will help. Just try it and see what happens.

Think of these as small acts of defiance against depression. You’re not waiting for depression to give you permission to live your everyday life.

3. Limit Negative Inputs

Why it works: Your environment shapes your mental state more than you might realize. When you’re depressed, your brain is already generating plenty of negative feelings on its own—you don’t need to add fuel to that fire by consuming content that makes you feel worse.

What to do:

1. Take inventory of what you’re consuming: social media, news, TV shows, even certain people’s company
2. Notice what consistently makes you feel worse after engaging with it
3. Reduce or eliminate those inputs, even temporarily
4. Replace them with neutral or positive alternatives

What it looks like in practice:

Maybe you realize that scrolling Instagram makes you feel inadequate and lonely. Consider taking a break from it—delete the app from your phone for a week.

Or maybe the news cycle is overwhelming you. It’s okay to stay informed without consuming every update. Set a boundary: check the news for 10 minutes once a day, then be done.

Maybe there’s a person in your life who, however well-meaning, always leaves you feeling drained. It’s okay to reduce contact temporarily while you’re struggling.

What to add instead:

• Music that genuinely makes you feel better (If you’re looking for some uplifting options, check out our picks! Though sometimes what you need is music that matches your mood, and that’s okay too)
• Books or podcasts that feel comforting or inspiring without being preachy
• Time in nature or fresh air, even if it’s just sitting outside for 5 minutes
• Activities that make you feel like yourself, even in small doses

Common obstacle: “But I’ll miss out on what’s happening / lose touch with people / be uninformed.”

The truth: You can’t pour from an empty cup. Taking care of your mental environment isn’t selfish—it’s necessary. When you’re feeling better, you can reengage. Right now, protect your peace.

Building Momentum

Once you’ve taken a few small actions, these strategies help you build on that progress.

4. Connect Action to Your Values

Why it works: Not all activities are created equal when it comes to improving mood. Random busyness can actually make you feel worse—like you’re just going through motions. But activities that connect to what you genuinely care about? Those have a different quality. They remind you of who you are beyond the depression and help you see the bigger picture.

This is a core principle of behavioral activation—choosing activities intentionally based on what matters to you, not just checking boxes.

What to do:

1. Identify one thing you care about deeply (even if depression has convinced you nothing matters, there’s usually something underneath)
2. Think of the smallest possible action that aligns with that value
3. Do that one small thing

What it looks like in practice:

• Value: Connection with others → Small action: Send one text to someone you care about. Just “thinking of you” counts.
• Value: Creativity → Small action: Doodle on a napkin for 5 minutes. It doesn’t have to be good. It doesn’t have to be anything.
• Value: Taking care of your body → Small action: Drink a glass of water. Take your vitamins. Brush your teeth. These simple tasks matter more than you think.
• Value: Learning or growth → Small action: Read one page of a book. Watch one educational video. Learn one new word.
• Value: Helping others or making a difference → Small action: Do one small kind thing. Hold a door. Compliment someone. Donate $5.

Common obstacle: “I don’t even know what I value anymore. Depression has erased all of that.”

The truth: Values don’t disappear—they just get buried. Think about who you were before depression, or who you want to be when you’re feeling better. What mattered then? Start there. Even if it feels distant or fake at first, acting in alignment with your values helps you reconnect with them.

5. Seek Social Support

Why it works: Depression wants you isolated. It tells you you’re a burden, that no one wants to hear from you, that you should just handle this alone. All of those messages serve depression, not you. Connection—even small moments of it—works against depression.

What to do:

1. Identify one person who feels safe (friend, family member, therapist, support group)
2. Reach out in the smallest way that feels manageable
3. You don’t have to explain everything or ask for help—just make contact

What it looks like in practice:

• Text someone: “Having a rough day. No need to respond, just wanted to reach out.”
• Call someone and ask them to talk about their day (taking the pressure off yourself)
• Join an online support group for people dealing with mental health conditions and just read what others are posting
• Sit in the same room as a family member, even if you’re not talking
• Go to a coffee shop and be around people, even if you don’t interact

Be honest about what you need:

If someone asks “how are you?” and you don’t have the energy to explain, it’s okay to say:

• “I’m struggling, but I don’t really want to talk about it right now. Can we just [watch a show / go for a walk / sit together]?”
• “Not great, honestly. But being around you helps.”

Common obstacle: “I don’t want to burden anyone with this.”

The truth: You know how you’d feel if a friend you care about was struggling and reached out to you? You’d want to help, right? You wouldn’t think they were a burden. Other people feel the same way about you. Depression is lying when it tells you otherwise.

(For a deeper look at cultivating meaningful relationships and being a better friend, including to yourself, check out those guides.)

6. Practice Self-Compassion

Why it works: Depression comes with a vicious inner critic. You’re probably already beating yourself up for being depressed, for having low motivation, for not being “better” by now. That self-criticism doesn’t help—it just makes everything harder. Self-compassion isn’t about lowering your standards; it’s about treating yourself like you’d treat a good friend who’s struggling.

What to do:

1. Notice when you’re being harsh with yourself
2. Ask: “Would I say this to a friend going through the same thing?”
3. If the answer is no, try saying something different to yourself
4. Acknowledge that you’re struggling AND that you’re doing your best with what you have right now

What it looks like in practice:

Harsh self-talk: “I’m so pathetic. I can’t even get out of bed. What’s wrong with me?”

Self-compassionate alternative: “I’m dealing with depression, a real mental illness. It makes everything harder, including getting out of bed. The fact that I’m even thinking about getting up means I’m trying.”

Harsh self-talk: “Everyone else can handle their lives. Why am I so weak?”

Self-compassionate alternative: “Depression isn’t a personal failing. It’s a mental health condition. I wouldn’t call someone with the flu ‘weak.’ I’m fighting something real, even if other people can’t see it.”

Harsh self-talk: “I should be better by now.”

Self-compassionate alternative: “Recovery isn’t linear. I’m allowed to have hard days. They don’t erase the progress I’ve made.”

Common obstacle: “Self-compassion feels like letting myself off the hook / making excuses.”

The truth: There’s a difference between self-compassion and self-indulgence. Self-compassion says, “This is hard, and I’m doing my best”—and then still takes the next small action. It’s actually what makes sustainable change possible. When you’re constantly berating yourself, you run out of energy. Self-compassion is fuel, not an excuse.

Self-compassion can feel awkward or fake at first—that’s normal. Our self-love affirmations give you concrete phrases to practice until it starts to feel more natural. 

Long-Term Support

These strategies help you build a foundation for ongoing recovery and preventing relapse.

7. Educate Yourself About Depression

Why it works: Understanding what’s happening in your brain and body when you’re depressed can be oddly relieving. It helps you separate yourself from the illness. You’re not lazy—your brain’s reward system isn’t functioning properly. You’re not weak—you’re dealing with a genuine mental health condition. Knowledge is power, and in this case, it’s also compassion.

What to do:

Start with 10 minutes. Seriously, that’s it. You’re not writing a research paper. You’re just learning enough to understand what you’re dealing with.

Start here:

• Google “behavioral activation for depression” and read for 10 minutes
• Read our complete guide to behavioral activation—it explains the science behind why action comes first, and mood follows
• Look up “depression treatment options” to understand what’s available
• Find one reputable source (Mayo Clinic, National Institute of Mental Health, Psychology Today) and read their overview

What you’ll learn:

• Why waiting to “feel like it” keeps you stuck
• How depression affects your brain chemistry
• Why the strategies in this article actually work
• That what you’re experiencing is predictable and treatable
• What depression treatment options are available to you

Read recovery stories:

Reading success stories of people who have overcome depression can also be highly motivating. These stories can inspire hope and show that recovery is possible, even in the face of severe depression. They can also provide practical tips and strategies that you can implement in your own life. Search for “depression recovery stories” or look for memoirs by people who’ve been through it.

Common obstacle: “I don’t have the energy to research depression right now.”

The truth: Fair. So just read our behavioral activation guide instead. We’ve done the research synthesis for you and translated it into practical, accessible information. Ten minutes. That’s all.

8. Practice Mindfulness

Why it works: Depression pulls you into the past (ruminating on regrets) or the future (worrying about what’s to come). Mindfulness anchors you in right now. And right now, in this exact moment, things are usually more manageable than your brain is telling you they are.

Mindfulness also helps you observe your thoughts without getting completely swept away by them. You can notice “I’m having the thought that nothing will get better” without believing that thought is the absolute truth.

What to do:

You don’t need to become a meditation expert. You just need to practice paying attention to the present moment, even for a minute at a time.

Simple mindfulness practices:

• The 5-4-3-2-1 technique: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This grounds you in the present when things feel overwhelming.
• Mindful breathing: Set a timer for 2 minutes. Just notice your breath. When your mind wanders (it will), gently bring attention back to breathing. That’s it. You’re not trying to clear your mind or feel peaceful—just notice.
• Mindful activity: Pick something you do every day (shower, eating, walking) and do it with full attention. Notice sensations, smells, sounds. When your mind wanders to your to-do list or worries, bring it back to what you’re experiencing right now.

Common obstacle: “My mind is too chaotic for mindfulness. I can’t quiet my thoughts.”

The truth: You’re not trying to quiet your thoughts. That’s not the goal, and it’s not possible. You’re just practicing noticing when your mind has wandered and bringing it back. Every time you notice and return your attention—even if it’s 100 times in 2 minutes—that’s successful mindfulness.

For guided practice, check out our mindfulness journal prompts.

9. Incorporate Physical Activity

Why it works: Physical activity is one of the most evidence-based strategies for managing depression. When you move your body, your brain releases endorphins and other neurochemicals that improve mood. Exercise has been shown to be as effective as medication for some people with mild to moderate depression. You don’t need to train for a marathon—even small amounts of movement can make all the difference.

What to do:

Start absurdly small. Seriously. If “exercise” feels overwhelming (and it probably does), then don’t call it exercise.

Movement ideas that count:

• Walk to the mailbox and back
• Do 5 jumping jacks
• Stretch for 3 minutes
• Dance to one song in your living room
• Step outside and take 10 deep breaths of fresh air
• Do wall push-ups while waiting for coffee to brew
• Walk around the block (or half a block)

What it looks like in practice:

You don’t feel like exercising. Fair. Just stand up and stretch for one minute. That’s movement. It counts. Tomorrow, maybe you stretch for two minutes. Or you walk to the end of your driveway. Small increments add up over time and build momentum.

Common obstacle: “I’m too exhausted to exercise. I can barely function as it is.”

The truth: Depression fatigue is real. You’re not making it up. Start with the absolute minimum. Even stepping outside for 30 seconds to get some fresh air counts as physical activity. The goal isn’t to exhaust yourself further—it’s to give your body and brain a tiny dose of the neurochemical boost that comes from movement. Sometimes that tiny dose is enough to shift things slightly.

10. Seek Professional Help

Why it works: Everything in this article can help you manage depression. But if you’re dealing with moderate to severe mental illness, you need more support than a blog post can provide. Therapy, particularly with a mental health professional trained in behavioral activation or cognitive behavioral therapy, provides personalized strategies, accountability, and professional guidance.

And if your depression is severe, medication might be necessary to get you to a place where you can even engage with behavioral strategies. There’s no shame in that. You wouldn’t try to fix a broken leg with just positive thinking—depression treatment is the same.

What to do:

Find a therapist:

• Use Psychology Today’s therapist finder (filter by “behavioral activation” or “CBT for depression”)
• Ask your doctor for a referral to a mental health professional
• Check if your insurance offers telehealth therapy options
• Look into community mental health centers if cost is a barrier

Talk to your doctor:

• Schedule an appointment to discuss depression treatment options, including antidepressants
• Be honest about your symptoms and how they’re affecting your everyday life
• Ask about the combination of therapy + medication (often more effective than either alone)

When to definitely seek professional help:

• Thoughts of self-harm or suicide
• Unable to complete simple tasks or basic daily activities for more than two weeks
• Depression is affecting your job, relationships, or physical health
• You’ve tried self-help strategies, and they’re not enough
• You’re experiencing other mental health issues alongside depression

If you’re in crisis:

• Dial 988 for the Suicide and Crisis Lifeline (formerly the National Suicide Prevention Lifeline)
• Crisis Text Line: Text HOME to 741741 (provides support in English and Spanish)
• Go to your nearest emergency room

If you’re unsure about reaching out, refer to HelpGuide’s “What to Expect When Calling a Helpline” resource to learn about helpline options, what to expect when you call, common concerns, and when to seek other mental health resources. While it can be daunting, this guide can help empower you to make that crucial call for support.

Common obstacle: “I should be able to handle this on my own.”

The truth: Would you say that about diabetes? About a broken bone? Depression is a medical condition. Seeking help isn’t weakness—it’s wisdom. The strongest thing you can do is recognize when you need support and ask for it.

Understanding Depression: What’s Actually Happening

If you want to understand more about why finding motivation is so hard when you’re depressed, here’s the quick version:

Depression isn’t just feeling sad. It’s a complex mental illness that affects your brain chemistry, particularly your reward system. Activities that used to feel good or meaningful don’t register the same way. Your brain isn’t producing or processing neurotransmitters like dopamine and serotonin properly.

This creates what’s called the depression-avoidance cycle:

1. You feel depressed
2. Depression tells you nothing will help, so you withdraw
3. Withdrawing means fewer positive experiences
4. Fewer positive experiences deepen the depression
5. Deeper depression makes you withdraw more

Behavioral activation is specifically designed to break this cycle by introducing positive experiences—even when you don’t feel like it—to essentially retrain your brain’s reward system.

Common symptoms of depression include:

• Persistent feelings of sadness or emptiness
• Loss of interest in things you used to enjoy
• Difficulty concentrating or making decisions
• Changes in sleep or appetite
• Physical symptoms like fatigue or headaches
• Feelings of worthlessness or excessive guilt
• Low motivation and difficulty completing even simple tasks
• Thoughts of death or suicide

If you’re experiencing these symptoms, you’re not alone. Depression affects millions of people, 5.7% of adults globally, and it’s treatable. Working with a mental health professional can help you manage depression and regain control of your everyday life.

Behavioral Activation vs. “Just Staying Busy”

Since many of these strategies are based on behavioral activation principles, let’s clarify what makes this different from generic advice to “just stay busy” or “think positive.”

The key difference: Behavioral activation is systematic. You’re not just throwing activities at the wall and hoping something sticks. You’re choosing specific activities, noticing what helps, and building healthy habits based on what works.

Want the complete methodology? Check out our comprehensive guide to behavioral activation, which walks you through the full framework, including activity monitoring, scheduling, and overcoming barriers.

Frequently Asked Questions

Can depression make you have no motivation?

Yes, absolutely. Low motivation is one of the core symptoms of depression and a significant mental health issue, not a character flaw. When you’re depressed, your brain’s reward system isn’t working properly. Activities that should feel meaningful or enjoyable don’t register the same way, which makes it incredibly hard to find motivation to do them. This is why behavioral activation focuses on action first—you don’t wait for motivation; you act, and motivation follows.

How do you turn sadness into motivation?

You don’t, actually. That’s not how it works. Instead, you take action despite the negative feelings, and over time, the action itself begins to shift your mood. This is the core principle of behavioral activation: behavior change leads to mood change, not the other way around. Start with the smallest possible action, track what helps (even a little), and build from there.

What should you do if you have no motivation to get up?

Use the 5-minute rule. Tell yourself you only have to get up for 5 minutes. Set a timer. Get up, maybe just move to the couch. When the timer goes off, you can go back to bed if you want—but you probably won’t, because starting was the hardest part. Also, practice opposite action: if depression says “stay in bed,” do the opposite, even in the smallest way. Sometimes just getting some fresh air can make all the difference.

What role does motivation play in overcoming depression?

Here’s the thing: you don’t need motivation to start managing depression. That’s the trap. Waiting for motivation keeps you stuck. What you need is action—small, consistent actions even when you don’t feel like it. As you take those actions and have experiences (even small ones) of accomplishment or connection, motivation starts to return. It’s a result of action, not a prerequisite for it. This is why working with a mental health professional who understands this principle can be so helpful.

The Bottom Line

None of these strategies will cure your mental illness overnight. Anyone who tells you there’s a quick fix is lying. But here’s what does happen when you start managing depression with these evidence-based approaches: You try the 5-minute rule once. Then again. It gets 0.5% easier. You practice opposite action. You connect one activity to something you care about. Small actions compound. You establish healthy habits.

Depression tells you nothing will help, that you might as well not bother trying. That’s the illness talking, not the truth. These strategies—especially when combined with the systematic approach of behavioral activation—prove depression wrong, one small action at a time.

The walk you took today makes tomorrow’s walk slightly less impossible. The text you sent becomes a conversation. The five minutes you spent on something that matters remind you that part of yourself still exists. These aren’t just simple tasks—they’re acts of courage.

Ready for a more structured approach to depression treatment?

Our behavioral activation guide walks you through the complete framework—activity monitoring, strategic scheduling, identifying barriers, and building momentum. It’s the deeper methodology behind many of these strategies and can help you see the bigger picture of recovery.

Want to put this into practice right now?

The Do Happy App structures your week around these exact principles: meaningful activities across self-care, relationships, and contribution, with accountability features and gentle reminders to help you stay consistent even when you’re low on motivation.

Need more support?

Our 365 daily journal prompts give you a concrete way to practice self-reflection and track your progress, one day at a time.

You don’t have to do all of this at once. You don’t have to do any of it perfectly. Just pick one thing from this article and try it today. Even if it feels overwhelming, remember: the smallest action can make a big difference. That’s enough.

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