How to Motivate Yourself to Work Out When Depressed

1. Start Small: The Power of Tiny Steps

When you’re depressed, the thought of a full workout can be overwhelming. So, start small. Really small. Instead of thinking about a 30-minute workout, aim for just five minutes.

• Five-Minute Rule: Tell yourself you’ll move for five minutes. Whether it’s stretching, walking around the room, or doing a few squats, it’s a start. Often, once you get going, you might find the energy to keep going.

• Celebrate the Small Wins: Even if you only do those five minutes, that’s a victory. Every bit of movement counts.

2. Choose Movement You Enjoy

When you’re depressed, the last thing you need is to force yourself into a workout you hate. Instead, choose something you genuinely enjoy or at least don’t mind doing.

• Find Your Joy: Whether it’s dancing, yoga, or a gentle walk outside, pick something that feels good or at least manageable.

• Mix It Up: If you get bored easily, try switching up your activities. Variety can make it easier to stick with it.

3. Set Realistic Expectations

It’s important to be kind to yourself. When you’re depressed, you might not be able to work out like you used to, and that’s okay.

• Lower the Bar: It’s perfectly fine to lower your expectations. If your goal is just to move a little, that’s a great goal.

• Listen to Your Body: Some days will be harder than others. If all you can manage is a slow walk or some stretching, that’s enough.

4. Use Routine to Your Advantage

When you’re depressed, your energy is limited, so creating a routine can help you conserve it.

• Same Time, Same Place: Try to work out at the same time each day. This can help your body and mind get used to the idea of moving, even if it’s just for a little while.

• Habit Stacking: Attach your workout to something you already do, like brushing your teeth or having your morning coffee. This makes it easier to remember and do.

5. Get Outside if You Can

There’s something about being outdoors that can lift your spirits, even just a little.

• Nature’s Boost: If possible, take your workout outside. The fresh air and change of scenery can help improve your mood.

• Walk, Don’t Run: A simple walk around the block can be incredibly healing. You don’t have to push yourself hard—just being outside can make a difference.

6. Buddy Up: The Power of Support

Having someone to move with can make all the difference.

• Find a Workout Buddy: Whether it’s a friend, family member, or even a pet, having someone to move with can make it more enjoyable and keep you accountable.

• Virtual Workouts: If you can’t be with someone in person, try a virtual workout session with a friend. Sometimes, just knowing someone else is moving with you can be motivating.

7. Be Kind to Yourself

Depression is tough, and motivating yourself to work out during it is even tougher. Be gentle with yourself.

• No Guilt, No Shame: If you can’t work out today, that’s okay. Tomorrow is another day.

• Celebrate Every Effort: Whether you did five minutes or fifty, celebrate that you moved. It’s a big deal.

8. Remember the Benefits

Exercise is one of those things that can help improve your mood, even if just a little.

• Mood Boost: Exercise releases endorphins, the body’s natural mood lifters. Even a short workout can help.

• Better Sleep: Regular movement can help regulate your sleep, which is often disrupted by depression.

• Increased Energy: While it may seem counterintuitive, moving your body can actually give you more energy over time.

9. Final Thoughts: Gentle Progress

Motivating yourself to work out when you’re depressed isn’t easy, and it’s important to acknowledge that. The key is to approach it with kindness and patience. Start small, choose activities you enjoy, and don’t beat yourself up if you can’t do as much as you’d like. Every bit of movement is a step towards feeling a little better.

Remember, you’re doing the best you can, and that’s more than enough. Keep going, and be proud of every effort you make.