How to Motivate Yourself to Workout When Depressed

Depression can steal physical energy, mental drive, and make exercise feel impossible, but research continually shows that movement may combat depression, thanks to an influx of endorphins and a reduction of inflammation, improved sleep and higher self-esteem. So, how can you initiate it when nothing inside of you is willing? The answer is, you don’t need to wait for motivation. You build it with one deliberate tiny action at a time.

How exercise might help you through depression

Working out has an immediate positive affect on brain chemistry. It increases the release of serotonin and dopamine- two neurotransmitters targeted by a majority of antidepressants. Studies even suggest it may be just as effective as counseling and medication for those with mild to moderate depression. Not only that, but when depression leaves you feeling utterly useless, movement will be an act of accomplishment and mastery, allowing you to escape rumination-fatigue. Even 5 minutes of movement could be enough.

Why it feels like an impossible battle: Depression is not fair

Motivation has a different effect when you are depressed; it no longer carries the weight and ease it carries on good days. Executive functions are compromised, and as such, planning and initiating are an insurmountable feat. Combined with fatigue, negative self-talk (“what’s the point?”) and anhedonia, expecting yourself to have the desire to run a 5k or go to the gym isn’t reasonable. Aim instead for system-based goals which have less demand on willpower; instead of “I want to exercise”, the goal is “I will move my body for 5 minutes, regardless of how I feel”.

Start ridiculously small; the 5 minute rule

When your energy is zapped, trying to complete a full workout is unrealistic. Commit to 5 minutes. Get your sneakers on and walk around the block, or do 10body-weight exercises in your living room. The overwhelming majority of people will easily continue beyond 5 minutes, because the only hurdle they faced was starting, and the hard part is already over. This can also be implemented as a two-minute rule, lowering the activation energy further so that your brain has less reason to resist it.

Set realistic goals that are suited for where you are now

Set aside any goals of 10,000 steps or of working out for an hour a day for now, and create ridiculously small goals:

• Walk to the end of your block and back
• Do one set of 10 body weight squats while the kettle is boiling
• Stretch for three minutes when you wake up

Tiny goals serve the purpose of building a sense of proof that you can show up for yourself. As your mental state improves, gradually increase duration and intensity. Note your small accomplishments in a journal or on your phone-seeing that list grow is a powerful indicator of how far you’ve come.

Utilize environmental cues and remove friction

When you are depressed, every single decision drains you. Minimize decisions as much as possible: keep your workout clothes out the night before, set a resistance band or yoga mat in an obvious place in your living room, or try to connect it with another daily routine (listen to your favorite podcast while you walk, or do squats during commercials while watching TV). Environmental cues circumvent reliance on motivation, because the next step is already visible.

Use accountability without shame

Letting a friend know that you will check in after your walk can boost your motivation, provided the accountability is helpful and not critical. Consider signing up for a low-pressure class or finding a trainer who understands mental health. Some are motivated by seeing their name on a streaks tracker online, while others respond best to having someone simply exercise alongside them, even virtually (the concept of body doubling). Choose the accountability tool that works best for you without judgment.

Focus on post-movement feelings rather than pre-movement feelings

It is paramount to stop waiting to “feel like” working out and shift focus to how you generally feel afterwards-clearer, lighter, and often proud. Make a list of three specific things you consistently feel after your workouts, and consult it when you feel unmotivated. The idea is to rely on a proactive approach that harnesses past experiences as a reminder, rather than the feelings of the moment that depression often warps.

Manage your expectations to preserve your progress

On some days you’ll complete the 5 minutes, other days you’ll only get two minutes in, and some days you won’t do anything at all. On all days, try to remember that the key to progress with exercise is consistency over the months, not an everyday success. Treating every day as a new opportunity to reset will significantly boost your confidence and encourage you to pick back up movement more readily. Maintaining self-compassion is critical to long-term adherence to the program.

Movement is just one piece of the puzzle

While exercise can be an extremely beneficial component to your recovery plan, it will not always work as the only solution. 3. Severe or chronic depression or thoughts of self-harm should always be addressed with the aid of professional mental health care. Therapy and/or medication are often key components in lifestyle changes, and research shows movement as a helpful complementary tool, not a substitute for treatment.

When you are feeling depressed, moving your body isn’t about becoming a different person. It’s about building small bridges back to yourself one movement at a time. Some days these bridges will be sturdy, others you will barely be able to see them. Both are acceptable. Just the act of taking on such a formidable task is healing. Start with five minutes. Your future self will thank you.