Low motivation is a reality many of us with depression face. Low motivation affects our lives and at times makes our depression worse. What is low motivation with respect to depression and how can we find ways to deal with it?
Low motivation in depression can be defined as a reduced ability to do things such as initiate, sustain, or complete activities. Depressive symptoms, such as changes in mood, energy, and cognition, interfere with this ability even when we care about the outcome. Low motivation in depression is not from a lack of desire or willpower. It is a clinical symptom of depression and is caused by changes in brain function, energy, regulation, and emotional processing.
Let’s take a look at what low motivation feels like when you are depressed. I experience low motivation often. There are times when I want to do something, but I feel unable to start. Starting a task, even if it is something I want to do, is difficult for me at times. There are times when starting feels overwhelming. At times doing something feels heavy mentally. Not being motivated often leads to feelings of guilt. I feel like I should be able to do more, but depression often leaves me sitting unable to motivate myself to do anything, I feel this sense that I just cannot do things. Even though I want to be productive or engage in certain activities, my brain tells me it is not possible.
There are different things that can cause this lack of motivation when a person has depression. Our brain chemistry can tell us that the effort required is not worth it. We may have problems with executive functioning that lead to difficulties initiating or organizing actions. Fatigue can play a role. Another factor that can affect a person’s ability to engage in activities is the negativity that fills our minds when we struggle with depression. Sometimes we learn to expect failure. Low motivation can be a combination of these things.
I would like to point out that low motivation is real. It is not a product of laziness. It is not failure. It is not a lack of ambition. An important thing to keep in mind is that low motivation is not permanent or fixed. Depending on how the depression is impacting us at certain times, our motivation levels can fluctuate. It is important to recognize low motivation as a symptom of depression and not laziness because when we recognize it as a symptom, our self-blame is reduced, and it makes recovery possible. It also can lead to the support we need. One way to think about low motivation in depression is that motivation is not absent, rather it is inaccessible to the person because of our depression.
It might be helpful to have some ways to explain low motivation. First, I think it is important to be honest. That does not mean you need to reveal personal information or share anything you are uncomfortable sharing. It might help to have a short script ready if needed.
Here are some scripts we can use:
o “I am dealing with a health condition that affects my energy and motivation. While I am managing it, some days are slower.”
o “This is not about effort. It is a health symptom that I am dealing with.”
o “I do not need advice right now. I just need understanding.”
o “I am pacing myself for health reasons.”
o “I am running low on energy lately due to a health condition that I would prefer to keep private.”
o “I am doing what I can right now within my limits.”
o “Pushing harder actually makes things worse for me.”
o “This is not a motivation issue. It is a health issue.”
While these scripts are useful, remember that we do not owe anyone an explanation for our illness. We are doing the best that we can. Low motivation is a symptom of depression, which is an illness, not a choice.
It is important to have strategies for facing low motivation. These strategies can help us manage this symptom and help us through tough times. There are times when these will work and other times when they will not be as effective. I think that is just part of depression. It fluctuates. There are times when we are better able to cope than others. Give these strategies a try if you are struggling with depression-related low motivation. See what works for you.
One strategy is to reduce tasks into very small parts. For example, if you need to wash the dishes, you might set a goal of washing one plate. It may seem small, but that is an accomplishment. If you need to run errands, maybe the goal is to walk out the door. By reducing the task into smaller parts, you are getting started. With low motivation getting started can be instrumental. We can accomplish things in smaller parts. We do not need to undertake a full task if we are not up to it.
Momentum can be instrumental to overcoming low motivation. Maybe you remind yourself that you do not need to feel like doing something to start the task. Select the task and set a timer. It could be for as little as one minute. The key is that you did something, not how long you spent doing it. Motivation can build from small increments.
Check your standards. Something does not need to be done well to be done. For example, drinking a protein shake counts as a meal. If you are not up to cooking dinner, drink a protein shake. It is still nourishment. Another way to look at things is even if something is not done well, it can still be considered done. When we get stuck focusing on doing things perfectly, we are inadvertently fueling our low motivation.
Using external structures can be helpful. An example might be a checklist with very small steps. You can also schedule routines instead of doing them only when you feel like it. Sometimes when we have it on our schedule or calendar, we are less likely to skip it. But even if we need to skip something on our schedule, it is okay. Another structure we can implement is to ask someone safe or non-judgmental to help us stay accountable. Maybe they can check in on how we are feeling about a task or help us break the task into easier to manage pieces.
It is important to remember that depression affects our energy in unpredictable ways. We need to notice when we are feeling even slightly better. In those moments we can try to do something that maybe earlier we were not motivated to do. If our energy drops, we need to remember that it is okay to rest. Rest is important when living with depression.
Rewards are important. These rewards should be gentle and help us feel good. By rewarding ourselves, we are acknowledging that we did something. Doing something is what matters even if it is something small.
Two final thoughts. First, self-worth does not come from productivity. I struggle with this one, but I try to remind myself that I am not lazy or weak. I have an illness. Depression affects our motivation. We are not always going to be productive and that is okay. Low motivation is a symptom of depression. It is not a character flaw.
The final thought is that we need to try to name the emotion that is underneath our low motivation. We can ask ourselves why something feels hard and then gently listen to our response. We can then address the underlying issue instead of forcing ourselves to do things we are not ready or able to do. This may require support. That is okay. Mental health professionals are there to support us. Therapy, medication, support groups, and alternative treatments are also available to help us.
Remember low motivation is a symptom of depression. It is okay if you do not feel motivated. It is okay if you do not get things done. Give yourself grace. Be kind and understanding to yourself. You are worthy of grace, kindness, and understanding. We all are, even if we have trouble believing it.
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