Motivation: Getting Things Started
Difficulty finding motivation is common for those struggling with depression. Many people have a hard time getting started with activities, even when it is something they really would like to do. They may have ideas of what they want to do (clean the kitchen, make the bed, read a book or exercising regularly) but they just can’t get started.
There may be many reasons why starting a task or a new project can be hard. It may be overwhelming to start because the task or project looks too big. The person may feel pressure to get it all done. Some might fear they won’t be able to get it all done, so why start at all. Similarly, a person may feel even if they do finish, they won’t do a good enough job. They fear failing. This may result from a lack of knowledge, in which case, getting some training on the task may help. However, fear of failing often comes from a person’s feeling of inadequacy. This may require addressing the reasons for those feelings and building confidence.
A simple way to build confidence for a task is to break it down into small steps. If a task feels too large, or the person isn’t sure if they can do it, breaking the task down into very small steps that they know they can do can be helpful.
The steps must be small enough that the person truly believes they can do it. If a person wants to run regularly for exercise, but can’t seem to start, they can begin with a walk and in the middle of the walk run four steps. Then slowly increase the number of steps that are running. If the task is cleaning the kitchen, start with one dish.
The secret to this approach is to give yourself permission to stop. You truly can stop after four steps. You can stop after one dish. When the task is so small, the sense of being overwhelmed goes away and it’s easier to start.
Next, celebrate even the smallest step completed. We all have that critical inner voice that can shoot down the feeling of success very quickly. But if we celebrate every little effort and success, it can build the energy to do more. Practice self-talk “Good job, me, I did it!” You may be tempted to think you should have done more, but that is not helpful. Instead give yourself credit for what got done.
Additionally, self-talk that reminds you of your why can also be helpful. For example, “I am exercising to be healthier. I want to be a healthy person,” or “I want to live in a clean house so I can have people over spontaneously.” Self-talk reminds us of the reason we choose to do something, it keeps us focused and replaces that negative voice.
An added benefit to using very small steps is that it results in many stops in action, which then gives an opportunity to start again. The more you practice stopping, the more often you can practice starting. The more you practice starting, the better you become at it. So, take that first step!
It is relatively common for people to have difficulty with motivation now and again. If you are having difficulty that is persistent, or may be part of a depressive episode, you may want to seek professional help. For those who need more intense professional help MyMichigan Health provides a Psychiatric Partial Hospitalization Program in Alma and Midland. To learn more about MyMichigan’s comprehensive behavioral health programs, visit mymichigan.org/mentalhealth.
