Lack of motivation is probably the most difficult part of depression; here are three strategies to help:
#1 Set yourself up for success—and dopamine!
Try to commit to just one small goal or task today. The point is to plan on doing something you know you’ll be able to do, even if it seems inconsequential. If you can pick a task that you know will actually be fun to do, then better still. The result you’re aiming for will be a sense of accomplishment—because when this happens our brains release dopamine, which is linked to feelings of pleasure and motivation. When we feel the effects of dopamine, we will want to repeat those actions again.
#2 Pick your passion
Choosing activities based on inherent strengths and passions can give you that much-needed edge over apathy and the persisting lack of motivation. Take some time to have a look at your overall responsibilities and then accept the tasks first that utilize your strengths/gifts and passions. Our motivation is always higher to accomplish what we’re passionate about. Then, see if you can share or delegate your non-passionate chores to someone else.
#3 Be kind to yourself
The feeling of no motivation can cause a very negative loop in our minds. It’s a cycle of wanting to accomplish something, the inability to get up and do the task, feeling guilty and then self-punishment for not succeeding. We have to practice the art of self-kindness so it can become a habit. Start by using forgiving and positive words in your thinking instead of harsh, judgmental words. Even if you don’t fully believe right now, just by changing the language in your thoughts will help to reinforce this mindset. The goal is for it to kick in when the lack of enthusiasm takes hold. Remind yourself you are doing the best you can in the state you are in and go easier on yourself.
via Esperanza – Hope To Cope
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