Sometimes, motivation eludes us exactly when we need it the most. If you're dealing with depression or anxiety, practicing mindfulness meditation, working out, or cooking healthier meals can help. However, depression and anxiety often come with a lack of motivation. This can be due to low dopamine levels, the neurotransmitter responsible for reward, or exhaustion from excessive cortisol, the stress hormone. Regardless of the reason, lacking motivation makes it harder to overcome these conditions. Here are some tips to help you bypass this lack of motivation:
- Start with Something Familiar:
- Use a method you've practiced before. Familiarity makes it easier to begin. For example, if you stretched with your football team in high school, try yoga to get started.
- Choose Small, Realistic Goals:
- Set easy, manageable goals. Practice meditation for just 5 minutes, add one new vegetable to your diet, or work out once a week. Gradually increase these goals as you feel more comfortable and motivated.
- Challenge Yourself for a Limited Time:
- Commit to a short-term challenge, like meditating for 5 minutes a day for 10 days straight. This "challenge mindset" can help you stay committed even on less motivated days. If you don't want to continue after the challenge, you don't have to.
- Create a Reward System:
- Reward yourself for completing tasks. Treat yourself to something you enjoy, like a candy or a movie. This can reprogram your motivation, making it easier to start tasks next time. Reward yourself for any achievement, even getting out of bed in the morning.
- Habit Stacking:
- List your current habits, even simple ones like brushing your teeth. Stack new habits in between these existing ones. For example, repeat new mantras right after your shower. Habit stacking leverages your existing routines to integrate new habits.
- Create Reminders on Your Phone:
- Use phone notifications as gentle nudges to remind you to do new activities, like breathing exercises. Sometimes, a small push is all you need.
- Find Partners to Join You:
- Doing activities with someone else can be more enjoyable and add a sense of responsibility. If you plan to walk in the forest for 30 minutes every other day, it's harder to skip when someone is counting on you.
- Don’t Be Afraid to Ask for Help:
- If mental health issues are overwhelming, seek professional help. Mental health coaches, therapists, and doctors can assist in addressing your issues, improving your well-being, and finding motivation and meaning.
By incorporating these tips, you can navigate your lack of motivation and find ways to move forward. Remember, every small step counts, and with time, these steps can lead to significant progress in your journey towards better mental health and well-being.
Resources:
Does Depression Make You Tired and Fatigued?
The Connection Between Depression and Motivation
Everything You Need To Know About Habit Stacking for Self-Improvement
Gilad Zeev Kaufman is a 2025 graduate of Nickerson Institute's Integrative Mental Health Coach Training Program. In the last few years, he has been nomading around the world while learning different philosophies and experimenting with alternative lifestyles. One of those philosophies is the Human Design System which Gilad has been giving workshops and offering 1:1 sessions on since 2023.
