How to deal with lack of motivation?

1. Get out of bed and out of pajamas

The simple act of getting up is a good first victory of the day. Leave a few sticky notes with positive affirmations where you can see them, such as: “Yes, you can do it,” “Every long journey starts with one step,” or “Never give up!” Your brain digests whatever thoughts you create, so feed it positive ones.

2. Go for a walk

Exercise helps your body release endorphins, the feel-good hormones. Exercising for at least 35 minutes a day, five days a week, can improve symptoms of mild to moderate depression. It may also help treat more severe forms of depression.

In another studyTrusted Source, four weeks of aerobic training were found to improve symptoms of depression.

3. Get your hands dirty to get a mood lift

According to a studyTrusted Source with mice, a certain type of bacteria found in dirt (Mycobacterium vaccae) may enhance the production of serotonin. Serotonin in turn helps decrease the symptoms of depression.

Bacteria found in fermented foodsTrusted Source, such as yogurt, can also enhance moods by reducing anxiety and potentially improving symptoms of depression.

4. Don’t overschedule

Congratulate yourself for every task or goal you complete, no matter how small.

If you can only accomplish one or two tasks, that’s fine. Congratulate yourself for every task or goal you complete, no matter how small. That will help improve your confidence and sense of motivation.

5. Avoid negativity

Your brain digests whatever thoughts you create, so feed it positive ones.

Reading the news or surfing the internet, talking to people who leave you feeling drained and negative, or revisiting sad topics —these activities can all have an impact on your mood and motivation. Instead, focus on feelings of gratitude. Read uplifting content and surround yourself with positive people.

6. Stick to a routine

The sense of having accomplished daily tasks will promote a sense of well-being.

Write down your routine, stick it on the wall or somewhere you will see it, and use check marks when you’ve completed tasks. The sense of having accomplished daily tasks will promote a sense of well-being and inspire you to aim higher each day.

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.

7. Socialize

Choose positive relationships, encourage people to socialize with you when you feel up for it, and give volunteering a chance. Helping someone in need will improve your mood and increase your motivation to get out of bed the next day.

8. Create a support network

Have a support network on standby for when your motivation runs out and you feel overwhelmed. Choose people you feel comfortable talking to and who can help provide encouragement.

9. Get enough sleep

Depression can be physically draining. Sleeping too much or too little affects your mood. Aim for eight hours a day.