Low motivation and difficulty enjoying activities are common symptoms of depression. You may be able to increase motivation by moving more, eating nutrient-dense foods, and getting professional support.
Commonly known as clinical depression, major depressive disorder (MDD) is a formal mental health diagnosis. It may affect how you navigate the world and your energy and motivation levels.
The Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR) says clinical depression usually presents with at least five of the following symptoms:
fatigue or lack of energy
low mood, including hopelessness, sadness, emptiness, or loneliness
changes in sleep patterns (sleeping more or fewer hours)
changes in appetite and body weight (gaining or losing weight)
cognitive challenges like difficulty focusing or recalling information
feelings of guilt and shame
low motivation
loss of interest in activities you once enjoyed
thoughts of self-harm, death, or suicide
To receive a diagnosis, your symptoms must be present across situations and for 2 weeks or longer.
It is possible to live with depression even if sadness isn’t your primary symptom. Feeling persistently fatigued or unmotivated is a common depression symptom and one you may be able to manage with self-care and professional help.
In severe cases, you may experience avolition, a clinical term describing a marked and overpowering difficulty to start and complete any task. Avolition responds well to depression treatment. Relief is possible.
Tips to regain motivation if you have depression
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Depression isn’t a personal choice. It is not about willpower or intent. Experiencing low motivation when you have depression is natural and not your fault.
These are some of the things that may help you manage depression, including increasing low energy and finding motivation.
Depression treatment
As with any other health condition, depression often requires a management plan that includes professional support.
Research suggests that untreated depression may last longer, and symptoms may worsen.
Depending on the severity of your symptoms, as well as your support network and environmental factors, you may benefit from one or both of these options.
Psychotherapy
Also called talk therapy, psychotherapy may help you explore the root causes of depression as well as practical ways to cope with symptoms in your daily life and regain motivation.
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Research suggests antidepressant medications are effective in treating symptoms of moderate, chronic, and severe depression, including low motivation and fatigue.
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It may be the last thing you feel like doing, but evidence shows that increasing your activity during the day can help you feel more energetic and find motivation when you live with depression.
Any type of movement counts! You may start by walking a few extra minutes each day or dancing to your favorite tunes for a few minutes. Perhaps you want to skip the elevator and go for the stairs, or play some more with your pets.
The initial intent is to move more than the day before. When you feel ready, try increasing the time and intensity of your daily activity.
Behavioral activation
An important tool of CBT, behavioral activation may be a short-term effective strategy to manage low motivation in depression.
Behavioral activation refers to actions you engage in that may reinforce related behaviors.
The idea is that the more you do something, the more likely you are to continue doing it, and eventually, the more chances you have of enjoying it again. In the same way, the more you avoid an action, the more likely you are to continue avoiding it.
To regain motivation, try identifying a couple of things you used to enjoy doing. They could be anything, from playing a board game to gardening to opening your windows to look outside.
Once you have a short list, try spending a few minutes doing one or more things from the list. Maybe you just spend 5 minutes doing it the first few times. That is okay. The key is to just do it.
In time, you may start noticing that you feel more motivated to do these things every day.
You may also choose a couple of activities that you think reinforce your low motivation. For example, staying in bed until late, checking social media, or avoiding social interactions.
To find motivation again, try doing less of these things every day. For example, try to get up from bed 5 minutes earlier every day.
Eating plan
Nutrition may be a great ally in managing depression and regaining motivation and energy.
Research indicates that food may increase or reduce the chance of experiencing symptoms of depression in some people. A nutrient-dense diet may help you cope with depression symptoms.
Foods you may want to add or increase in your diet include:
whole grains
fatty fish
fresh vegetables
fresh fruits
Foods you may want to limit include:
added sugar and sweets
animal protein, particularly red meat
high fat foods
Acknowledgment
Reminding yourself that you live with a mental health condition is kindly acknowledging that low motivation and other symptoms have not been your choice. You are doing the best you can, and that is enough.
Depression isn’t curable, but it is a manageable condition. Professional support, self-care, and some patience will go a long way. Relief is possible, and help is available.
You are not alone. If you are having a hard time or need support right now, you can:
If you call 911, you can ask the operator for someone trained in mental health support.
Summary
To find motivation when you live with depression, professional support is key. Psychotherapy and antidepressant medications can offer symptom relief.
Eating more vegetables, whole grains, and fruits, as well as spending a few minutes each day on things you used to enjoy, may also help you feel better. You can do this!
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.) text revision. Arlington, VA: American Psychiatric Association.
