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Here’s how to get motivated when you're feeling depressed

Learn about the relationship between depression and low motivation, and how you can begin taking gentle steps toward your goals without adding extra stress.

March 20, 2026

By Ashley Abramson • Clinically reviewed by Dr. Naiylah Warren, DCFT, LMFT

7 min read

By Ashley Abramson • Clinically reviewed by Dr. Naiylah Warren, DCFT, LMFT

When you’re experiencing symptoms of depression, everyday habits like getting enough sleep, nourishing your body, or moving regularly can help support your mood and energy. The challenge is that depression often comes with low motivation, which can make these very activities feel difficult to start. Over time, this can leave you feeling stuck, questioning if you’re “lazy,” or unsure where to begin.

If this sounds familiar, you’re not alone. Many people experience this cycle, and it doesn’t mean there’s anything wrong with you. Depression is common and treatable, and with the right support, it’s possible to begin reconnecting with your energy, motivation, and sense of self.

Below, you’ll learn more about the relationship between depression and low motivation, along with gentle strategies that can help you move toward your goals — without adding extra pressure or overwhelm.

What low motivation means and how it relates to depression

Depression is a mental health condition that affects how you feel, think, and function in daily life. It often involves a persistent sense of sadness, emptiness, or loss of interest in things you once enjoyed, along with changes in energy, sleep, concentration, or motivation. Depression is common and treatable, and therapy can help people understand what they’re experiencing and find ways to feel better.

A lack of motivation is one of the most common experiences people report when they’re feeling depressed. Depression doesn’t only affect mood — it can also influence your energy, focus, and ability to get started with everyday tasks. When these shifts happen, even things that once felt simple or enjoyable can begin to feel difficult.

When motivation is low, you might feel physically tired or slowed down, mentally foggy, or less interested in activities you usually enjoy. Tasks that require effort — like starting a work project, cooking a meal, or responding to messages — may feel overwhelming or easier to put off. Even when you do begin something, concentrating or staying engaged can take more effort than usual.

These changes don’t automatically mean you’re lazy or lacking discipline. They’re often a reflection of how depression can affect the brain and body. At the same time, depression is only one possible reason motivation may be low. Stress, burnout, major life changes, physical health concerns, and sleep difficulties can also play a role.

Taking time to understand what might be contributing to low motivation and negative thoughts can help you approach the situation with more compassion and find strategies that support your energy and well-being.

Steps to finding motivation when you’re depressed

Feeling unmotivated? A few simple routine tweaks can help you take steps toward your goals and start doing the activities that help you feel more like yourself.

  • Start with very small tasks: Sometimes, getting started can feel like the hardest part. Picking one small, achievable task can help you create momentum that makes it easier to keep going. If you’re struggling to clean your house, start with the smallest possible task, such as washing or putting away one dish. 
  • Break big tasks into manageable steps: When you’re depressed, big projects can feel overwhelming. Breaking bigger tasks into smaller ones can feel more manageable, reducing the mental load that can keep you from getting started. For example, if you need to finish a school paper, break it down into small steps you can complete over time: researching the topic, making an outline, writing the introduction, and so on. Giving yourself time to complete these tasks can build momentum and create a sense of progress, making it easier to stay engaged and move forward one step at a time.
  • Create simple routines: Small, predictable routines can reduce the mental energy required to start tasks. Automating key parts of your day — like brushing your teeth right after you get dressed, or taking a walk after you have your morning coffee — can reduce decision fatigue that affects motivation. Over time, these small, repeated actions can rebuild momentum and support more consistent energy and focus.
  • Get light, movement, or fresh air: Feeling sluggish can make it hard to start a task. Exercise can provide a gentle reset to your mind and body, so if you’re struggling, try doing a few stretches or stepping outside for some fresh air.
  • Use small rewards to reinforce progress: Rewards can support motivation by giving you something to look forward to after you complete a task. Identify a small goal and pair it with a potential reward. For example, you could watch an episode of your favorite show after you walk around the block. Or, you could grab take-out coffee when you go to get groceries. 
  • Connect with supportive people: A support system can help hold you accountable for your goals while providing a helping hand when needed. If cooking dinner feels like too much, invite a friend over to help you cook and then enjoy the meal together. When you’re with a friend, tasks may feel less overwhelming (and maybe even a bit more fun).
  • Be compassionate with yourself: When you’re depressed, mustering motivation for tasks can feel like a big change. Go easy on yourself if progress feels slow. Celebrate the small wins and try to move forward when things don’t go how you planned. Everyone has off days, and that’s OK.
  • Lean on a motivation buddy: When depression makes it hard to get started, doing things alone can feel especially difficult. Reaching out to a friend and asking them to keep you company — whether that’s chatting on the phone while you clean up, folding laundry together, or planning a small “get things done” day — can make tasks feel more manageable. Sometimes simply having someone else present and moving alongside you can provide the extra push needed to begin.

How to get motivated for specific goals

Motivation isn’t one-size-fits-all. What helps you get moving often depends on the specific goal. Below are practical ways to build momentum in common areas where low motivation tends to show up.

  • How to get motivated to exercise: Exercise is a great way to support your mental and physical health, but getting started can feel like a big task. Anything you can do to make physical activity easier helps. If you’re having a hard time getting to the gym, set your shoes and gym bag by the door before you go to bed for a visual reminder (and one less task to do in the morning). Pairing the workout with a reward may also help. For example, you could go on a walk to your favorite coffee shop or watch a show while on the treadmill.
  • How to get motivated to see friends: It’s easy to isolate when you’re struggling with depression. When you’re not motivated to spend time with friends, try creating a routine that makes connection more automatic. You could plan to have coffee with one friend every other week, or have a group of friends over for dinner once a month. When a commitment is already on the calendar, you won’t have to muster as much motivation to make it happen.
  • How to get motivated to work: Work tasks can feel especially heavy with depression, making it hard to start or stay focused. Try creating a simple, predictable work routine — for example, start each morning by doing your most important task or setting a 10-minute timer for answering emails. Having a clear starting point and consistent structure can lower the energy needed to begin and help you build momentum as the day goes on.
  • How to get motivated for daily self-care: When depression makes motivation feel low, even basic self-care — like showering, brushing your teeth, or preparing a meal — can feel overwhelming. Instead of focusing on doing everything at once, try starting with one small step. For example, you might begin by washing your face, putting on clean clothes, or grabbing a quick snack instead of skipping meals altogether. Over time, these small actions can help rebuild routines and gently support your energy and well-being.
  • How to get motivated to study: If you have a project or exam coming up, it can help to spend a certain amount of time studying each day leading up to it. Try pairing your study time with another routine. For example, every night after dinner, you could spend 15 minutes researching or reading for school.

Getting support when motivation feels hard

Many people find it easier to regain motivation when they have social support, so if you can, choose a few loved ones to confide in about your struggles and goals. Connecting with trusted friends or family about your struggles can feel vulnerable, but it can also offer structure, perspective, and guidance, especially when motivation has felt difficult for a while.

If you’re struggling with depression or motivation in general, therapy can also help, creating an opportunity to share your thoughts and feelings in a safe, non-judgmental space while taking steps toward your goals. It can feel overwhelming to reach out to a therapist about your mental health struggles — especially when motivation is difficult. 

Rather than focusing on the big picture, think of reaching out to a professional as one, small step toward a larger goal. Connecting with a therapist or psychiatrist is simply a way to understand what’s affecting their motivation and explore care options that fit their individual needs.

FAQs

Is it normal for motivation to fluctuate when dealing with depression?

Yes. Fluctuating motivation is common with depression. Changes in mood, energy, sleep, and stress levels can all affect how motivated you feel from one day to the next.

How long does it usually take to feel more motivated again?

Regaining motivation can take time, and everyone’s experience is different. Factors like mental health treatment, lifestyle habits, and overall stress levels can all play a role.

It’s also important to remember that motivation may not return all at once. You might find yourself able to start some tasks before others, especially those that require less time or energy. When that happens, try to treat those moments as progress. Building on these small wins over time can help you gradually rebuild routines and move closer to your goals.

Can lifestyle habits influence motivation?

Yes. Habits like sleep, nutrition, exercise, and daily activity can all affect energy, mood, and motivation. Lifestyle changes alone may not treat depression, but they can help reduce symptoms and make it easier to take steps toward your goals.

What if motivation feels different from day to day?

That’s totally normal, especially if you’re dealing with depression or other forms of stress. Try to focus on small, manageable goals and consistent routines that create progress over time.

Finding the right support, on your terms

Talking with a mental health professional can help you explore what’s behind your low motivation and choose care that fits your needs. As a starting point, make a list of “non-negotiables” in a provider. For example, you may prefer a therapist who accepts your insurance, specializes in depression, and has after-work availability. Narrowing down these must-haves can help you efficiently identify a provider that can help meet your needs. 

Headway makes it easy to find and connect with therapists who meet all your criteria. In your search, you can filter by insurance, specialty, availability, location, and appointment format (in-person or virtual) to quickly narrow your options. You can also view provider profiles, read about their therapy approach, and book directly online — all in one place.

This content is for general informational and educational purposes only and does not constitute clinical, legal, financial, or professional advice. All decisions should be made at the discretion of the individual or organization, in consultation with qualified clinical, legal, or other appropriate professionals.

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Mental health conditions