Motivation Techniques And Goals For Reducing Depression Symptoms

Medically reviewed by Majesty Purvis, LCMHC and Nikki Ciletti, M.Ed, LPC
Updated October 8, 2024by BetterHelp Editorial Team

Depression can complicate motivation and goal setting. You may have an idea of the tasks you must complete each day, but knowing may not be enough to get you started. When depression is impacting your daily life, there are a few ways you can move forward, including by learning about motivation and depression. In addition, you may benefit from learning new motivation techniques designed to reduce depressive symptoms in those living with depressive disorders. 

Motivation can be hard to find

Common signs that depression is impacting your goals and motivation

A lack of motivation is a common symptom of depressive disorders. Below are some of the impacts you might experience if depression is changing your motivation levels. 

Easy tasks seem impossible: Overcome with motivation techniques and positive habits

When you experience depression, tasks that seemed easy for you may suddenly seem more difficult, if not impossible. For example, perhaps writing invoices is a part of your daily work. In the past, you've been able to complete this duty without much effort. However, when you're diagnosed with depression, you notice that the task starts to overwhelm you, causing you to lose your motivation to work at a job you used to love. 

Your perceptions may change motivational techniques

How you perceive the world and people around you may change due to depression. This change applies not only to your way of thinking but also to the information you get from your senses. These changes in perception can also affect your motivation and how you experience or respond to motivational techniques. People who write about their depression in poems or stories may use this imagery to describe their symptoms of apathy, which can impact motivation. 

You find negative meanings in daily occurrences

The meanings you take from your environment may change when you're depressed. For example, before your depression, your car might have meant freedom, the ability to earn a living and power. After being diagnosed or experiencing symptoms, you may see the car as a reminder of work you haven't done and places others expect you to be. 

Bodily experiences may change 

When you aren't depressed, you may move through your days thinking little about your body. If you want to get a paper off a desk across the room, you might not think about the movements you'll have to make to get it. Instead, you get up, grab it, and return to your task. 

When you're depressed, you may be more aware of the effort of moving your body. Your body might seem heavier and awkward. Your chest might be tight or heavy. You may perceive each minor discomfort as more painful or disturbing. To motivate yourself, it can be helpful to address these body-awareness changes.

What is alienation from agency?

To function, individuals often require a solid sense of agency. Your sense of agency is your awareness that it is you who starts, executes, and controls your thoughts and bodily movements. When you are experiencing depression, you may become alienated from your sense of agency.

Alienation from agency involves a loss of connection between your will and previous behaviors. Finding motivation for daily tasks like personal hygiene or getting out of bed can be difficult without awareness. 

When you have a strong desire, you may be more motivated to do whatever it takes to have the object or circumstance of your desire. When you're depressed, your desires may become dulled. You may lose interest in learning, achieving, and acquiring these situations. You might be less interested in meeting people and less time socializing with your friends or partner. Without that desire, motivation is not present. 

Can self-beliefs and habits impact motivation and discipline?

Regularly, your beliefs may tell you how to achieve what you want. Depression doesn't take away the beliefs you've had. However, it can be difficult to become interested in goals without the desire to follow through, even if you believe in them. 

Depressive thoughts can dampen your motivation further. When you think life is hopeless, there may seem to be no reason to try to succeed. Trying to break out of your lethargy can seem scary when you're critical of yourself. Such thoughts can interfere with your ability to find the motivation to complete tasks. 

Motivation techniques to boost productivity and reduce depression symptoms

Depression can be challenging, but there are ways to increase motivation despite it. Use the below motivation techniques in combination with motivational therapy to potentially boost your motivation. 

Practice thought management: Cultivate discipline and inspiration

Depressive thoughts may seem like indisputable facts. You may believe your thoughts define your reality, and it can seem that you have no control over the thoughts that keep you from trying to accomplish a goal. To increase your motivation, try thought management, practice thought management by cultivating both discipline and inspiration.

When a thought comes to mind, consider its usefulness. Don't ask yourself whether it is true because your depression may make it difficult to ascertain this aspect. If the thought is not productive, let it pass from your consciousness without dwelling on it or examining it further. If you believe the thought has something important to teach you, consider talking about it outside of your daily schedule in therapy. By developing the discipline to manage your thoughts and the inspiration to seek personal growth, you can enhance your ability to stay motivated and work towards your goals.

Kick start motivation in the morning: Set goals and rewards

Starting a new day can seem overwhelming when you're depressed. Staying in bed can seem appealing when you believe you cannot complete every task on your agenda. To start your motivation kick, get up early and get out of bed. 

You don't have to think about the day ahead when you take this step. Remind yourself that you can go back to bed later if you need to. The act of getting up can boost your energy to prepare you to shower, get dressed, or have breakfast, as well. However, don't push yourself if you're struggling. Getting out of bed can be enough, even without brushing your teeth or getting ready. 

Setting small, manageable goals for the day can help build your motivation. For example, aim to accomplish one simple task, like making your bed. Reward yourself for achieving these goals, no matter how small they may seem. This can create a positive cycle of accomplishment and encouragement.

Don't give up on this technique. If you return to bed one day, try again the next day. You may find that your motivation increases gradually. If you're living with seasonal affective disorder (SAD), consider purchasing a light therapy lamp to keep near your bed and turn on for 30 minutes each morning. 

Increase your physical activity 

Research has consistently shown that physical activity decreases depression and increases motivation. If you struggle with exercise at first, you don't need to complete a high-intensity workout like training for a marathon or going to the gym. Instead, think small. Add movement throughout your day in manageable doses. Below are a few examples to try: 

  • After each hour of sitting or lying down, spend two minutes walking. 
  • While watching TV, stretch and flex your muscles during the commercials.  
  • Get out of your chair or couch when listening to music to dance. 
  • Set up exercise stations. Every hour, go to one of the stations and exercise for two minutes. Exercise stations might include a pair of dumbbells for arm curls, a jump rope for cardio, an exercise ball for balance, or a yoga mat for stretching. 

Practice goal journaling and focused on productivity

Goal journaling is a specific way of using a journal to focus on the future. Some people may use journals to write about their past or current feelings. However, goal journaling is about what you want to and could complete in the future. Don't think about whether you want to achieve your goals at this moment. Instead, consider whether you could complete these goals with motivation. 

Sum up a possible goal in one sentence. Write down at least one goal each day, even if it seems impossible to achieve. Don't put pressure on yourself about following through with the goals. You don't need to read your journal back if it causes you stress. At the moment, the act of writing a goal may lead to a more positive frame of mind in the future, even if you choose not to pursue any of the goals in your journal. In addition, research has proven that journaling can improve mental health significantly.

Getty/Luis Alvarez
Motivation can be hard to find

Talk to a therapist about depression

A therapist may help you improve your mental health while living with depression. However, some individuals may struggle to reach out for support if they struggle with motivation and getting out of bed. In these cases, therapy from home through online platforms like BetterHelp. 

Online cognitive-behavioral therapy can be effective in helping clients target negative thoughts that may contribute to a lack of motivation. In addition, a therapist can help you develop unique skills to change your daily routine. Online, you can choose between phone, video, or live chat sessions. After sessions, your therapist can send you worksheets, help you set goals, and recommend webinars or group sessions through the platform.

Studies also back up the effectiveness of online therapy. One study on internet mindfulness-based cognitive therapy (MBCT) found that online therapy was as effective as in-person interventions in treating symptoms of depression and anxiety, which can often impact motivation levels. 

Takeaway

Depression is a significant cause of loss of motivation, and you're not alone if you're experiencing this symptom. However, support is available, and you don't have to handle this challenge independently. Although the above tips may be helpful in daily life, consider reaching out to a licensed professional online or in your area for further guidance and support.
Struggling to find motivation in your life?
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