How to Get Motivated When Depressed: 10 Powerful Strategies That Actually Work

“You don’t have to see the whole staircase, just take the first step.” – Martin Luther King Jr.

Feeling stuck and unmotivated is not laziness—it’s a real symptom of depression that many people silently battle every day. If even brushing your teeth or making a meal feels like climbing a mountain, you’re not alone. Understanding how to get motivated when depressed starts with acknowledging these struggles with compassion, not shame.

At Wellbeing Tribez, we understand that mental health support needs to be practical, accessible, and culturally rooted. That’s why we’ve created this guide—to offer you 10 powerful and practical ways to gently reconnect with your motivation. These strategies are built around small wins and lived experiences.

Whether you’re just getting by or trying to support a loved one, these steps are designed to work with your energy, not against it.

What Causes Loss of Motivation in Depression?

Depression doesn’t just affect your mood—it impacts your body, brain, and decision-making. When you feel emotionally numb, heavy, or disconnected, motivation can seem far out of reach.

Some common reasons motivation disappears include:

• Exhaustion (physical and emotional)
• Low dopamine and serotonin levels
• Trauma, grief, or financial hardship
• Co-existing conditions like anxiety or ADHD
• Cultural pressures to “stay strong” or “push through”

Here’s a helpful comparison table:

How to Get Motivated When Depressed: 10 Powerful Strategies That Actually Work

1. Start With Tiny, Compassionate Wins

• Fold one shirt. Brush one tooth. Drink one glass of water.
• These wins count—because they tell your brain: “I can start.”
• Keep a “5-minute task” list visible for low-energy days.

Behaviour scientist BJ Fogg’s “Tiny Habits” method emphasises that small, achievable actions can lead to lasting behaviour change. By anchoring new habits to existing routines and celebrating small successes, individuals can build momentum without feeling overwhelmed.

2. Get Out of Bed — Even If You Sit on the Edge

• If getting up feels hard, aim to sit up first.
• Place tomorrow’s clothes nearby before bed.
• Stick a gentle note on your wall: “Just try—no pressure.”

Establishing a consistent wake-up time and creating a morning routine can help combat the inertia caused by depression. Simple actions like sitting up in bed or opening the curtains can signal the start of the day and promote a sense of accomplishment. (Source: Medical News Today)

Read more: Counselling for Depression vs CBT: Pros and Cons Compared

3. Move Gently — Think Walk, Not Workout

• A short walk around the block releases helpful brain chemicals like endorphins.
• Try music-based movement or stretching to a favourite playlist.
• Focus on how it feels, not on burning calories.

According to NCBI, regular physical activity, such as walking, has been shown to alleviate symptoms of depression. A systematic review found that walking significantly reduced depressive symptoms in various populations, making it a promising treatment option.

4. Let Nature In

• Sunlight and fresh air can support mood naturally.
• Sit near a window, open a curtain, or take your tea outside.
• Add a small plant or bring in natural textures like wood or stone.

Research indicates that individuals with a strong connection to nature experience lower levels of stress and anxiety. (Source: Nature)

5. Create a No-Shame Schedule

• Make a visual checklist: Wake up. Eat. Shower. One positive task.
• Use ticks to show completion—it builds internal reward.
• Celebrate finishing, not how much you do.

According to WebMD’s blog post “ Psychological Benefits of Routines,” maintaining a daily routine can provide structure and predictability, which are beneficial for mental health. Routines help reduce stress and can improve sleep, which in turn supports emotional well-being.

6. Avoid Doom-Scrolling and Energy Drainers

• Limit exposure to negative media and draining conversations.
• Set app timers or take social media breaks.
• Follow uplifting voices or wellbeing communities like ours.

Excessive consumption of negative news, or “doomscrolling,” can exacerbate feelings of anxiety and depression. (Source: The Guardian)

7. Socialise in Low-Energy Ways

• Connection matters—without pressure.
• Try voice notes, quiet meetups, or even co-silence with a friend.
• Join online wellness circles or local gatherings at your own pace.

Studies have shown that social support is linked to improved well-being among individuals with depression. (Source: PMC)

Read more: Bored with Life? 5 Key Reasons You Feel Stuck and How to Overcome Them

8. Eat for Mood — Not Just for Energy

• Your gut and brain communicate constantly.
• Include foods rich in fibre, probiotics, and omega-3s.
• Try fermented options like yoghurt or kimchi to support mood.

Diet plays a significant role in mental health. Adherence to a Mediterranean diet, rich in fruits, vegetables, and whole grains, has been associated with a reduced risk of depression. (Source: BioMed Central)

9. Sleep Is Not Lazy — It’s Recovery

• Depression can cause oversleeping or insomnia.
• Create a simple bedtime routine: warm drink, soft music, low lights.
• If sleep feels excessive, set a “wake activity” like opening a window or drinking water.

According to PubMed Central, sleep disturbances are common in depression, and improving sleep quality can aid in recovery.

10. Build a Circle of Support (Even Just One Person)

• You don’t need a crowd—just someone who gets it.
• Ask a friend for gentle check-ins.
• Explore our Wellbeing Tribez Directory for culturally aligned support options.

Strong social support networks are protective against depression. Having at least one trusted individual to confide in can significantly reduce the risk of developing depressive symptoms. (Source: PubMed Central)

When to Seek Extra Help

If your motivation feels frozen for weeks, or you’re struggling with basic care or safety, it may be time for additional support. Treatment, like therapy or medication can make a big difference.

Common depression treatments include:

• Talk therapy (CBT, person-centred, culturally competent therapy)
• Medications (SSRIs, SNRIs, others)
• Lifestyle support (exercise, sleep, nutrition, community)

Crisis Support (UK):
Samaritans – 116 123 (free, 24/7)
NHS 111 or 999 in emergencies
Black Minds Matter UK – culturally sensitive therapists

Conclusion: One Small Step Can Be Everything

You don’t need to feel better overnight. Learning how to get motivated when depressed is about choosing small, loving steps that honour your reality. Motivation isn’t about energy—it’s about intention.

At Wellbeing Tribez, our mission is to build a space where culturally relevant wellness meets real-life struggles—and where Black communities feel seen, supported, and safe.

Our platform includes a growing network of experienced wellness professionals, such as:

• Inside My Art Project (London) – A therapeutic art-based initiative supporting emotional expression and healing
• River Jordan Counselling Service & Co (Bristol) – Providing culturally competent therapy focused on deep emotional growth
• Mazaiwana Therapy (London) – Offering empowering mental wellness support rooted in compassion and cultural awareness
• Ataraxia Coaching – Funmi Oni (London) – Life coaching that supports Black professionals in achieving success and balance.

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