8 Ways To Motivate Yourself When You are Feeling Down

Finding the drive to take action—whether you're injured, feeling down, or simply unmotivated—can be a real challenge. Mastering self-motivation is easier said than done, but it's certainly achievable.

Don't buy into the notion that motivation occurs naturally; it's a conscious choice. Rarely do we wake up eager to exercise or head to work. Motivation stems more from mindset and discipline than spontaneous feeling.

Equipped with self-motivation skills, you can tackle anything, even tasks that feel daunting in the moment.

While cultivating motivation isn't always easy, it's vital for accomplishing life's various goals. It's the force that propels you out of bed each morning, preventing you from languishing in sleep or binge-watching Netflix. Since motivation doesn't arise effortlessly for anyone, it often poses a challenge.

Discipline is the backbone of motivation. Waiting passively for motivation to strike will rarely lead to a productive day or life.

Keep in mind, motivation can be elusive. Relying on it to appear on its own is usually futile. Instead, foster discipline and a strong mindset to summon it when needed.

# Set a Goal

When all you want to do is stay in bed, setting a goal can feel overwhelming. However, life doesn’t pause, even when you're feeling low. Responsibilities like relationships and bills still need attention.

Having a goal, no matter how small, helps keep you accountable and motivated, even on days when getting out of bed seems impossible. Start simple—set a goal to get out of bed and eat breakfast, even if you return to bed afterward.

# Don’t Skip Meals

While some people turn to comfort food when feeling down, others stop eating altogether. This can be due to emotional eating or a lack of hunger signals from the brain during deep depression, leading to fatigue and nutrient deficiencies.

Skipping meals will only drain your energy and motivation, so make sure to eat! Proper nutrition is closely tied to your mood and energy levels, and neglecting it will leave you too exhausted to accomplish anything.

Even if food no longer brings you joy, it's crucial to take care of your body.

# Get Plenty of Sleep

A good night's sleep not only makes you feel rested but also rejuvenates the mind, improves memory, guards against health issues like obesity and heart disease, enhances your sex life, and boosts your mood.

Many people underestimate the importance of sleep in maintaining motivation. Without adequate rest, how can you expect to have the energy to be productive?

Aim for 7-8 hours of sleep each night. Trust us—sleep is vital for staying motivated.

# Stick to a Routine

Create a list of your daily tasks and place it somewhere visible. As you complete each task, check it off. The satisfaction of seeing your progress can motivate you to achieve even more each day.

If journaling is part of your routine, make it a daily habit. Writing down negative thoughts can help you release them, which in turn supports your motivation.

# Socialize

To build strong relationships, encourage people to interact with you when they're in a positive mood and to participate in volunteer activities when they can.

Helping others not only lifts your spirits but also increases your motivation to get up the next day.

# Avoid Negativity

Even simple activities like reading the news or browsing the internet can dampen your mood. Engaging with energy-draining people or revisiting painful memories can also bring you down.

Instead, focus on gratitude and positive affirmations. Surround yourself with uplifting content and positive people to stay on track.

# Get Out of Bed and Out of Pajamas

Getting out of bed is a small yet significant victory. Consider placing positive affirmations like “You can do it,” “Every journey begins with a single step,” and “Never give up!” in a prominent spot.

Your thoughts shape your reality, so make sure they are positive ones.

# Exercise Regularly

Physical activity increases the production of endorphins, often called feel-good hormones. Research suggests that exercise can help alleviate symptoms of mild to moderate depression.

Regular exercise is also beneficial for managing more severe forms of depression. If you're looking to boost your motivation, make exercise a part of your routine.