How to Motivate Yourself When You're Struggling Mentally: Practical Tips for Hard Days

Motivation can feel impossible when you’re living with depression or burnout. In this practical and compassionate episode, New York-based writer Sarah Fielding shares nine realistic strategies for getting things done—even on the tough days.

From creating manageable to-do lists to changing your environment or checking in with yourself, Sarah and the hosts explore flexible, doable ways to honor your mental state and keep moving forward. If you’ve ever felt like basic tasks are mountains, this episode is your encouragement and toolkit all in one.

Primary Topics Covered:

• Why starting is the hardest step when you're mentally struggling
• The importance of structured planning and personalized schedules
• How to create task lists that actually reduce stress and overwhelm
• Using small wins and broken-down tasks to build momentum
• Checking in with your mental state and adjusting expectations
• Redefining productivity with compassion and flexibility
• Environmental triggers and changing your workspace to reboot focus
• Why busy doesn’t equal productive—and how to recognize the difference
• Supporting employees and coworkers with mental health challenges
• Real-life metaphors and reminders about prioritizing what matters most

Timestamps:

00:00 Intro and welcome to Season 11
01:27 Understanding how depression impacts motivation
02:01 Meet Sarah Fielding and her Healthline article
02:33 Why starting is the hardest part
03:28 Planning your day with structure and flexibility
04:39 Making manageable lists to reduce overwhelm
05:44 Using small tasks for momentum and motivation
06:42 Building self-compassion into your workday
07:21 Environmental shifts that support mental resets
08:09 Checking in with your emotions and energy levels
09:24 Mental health at work: employer considerations
10:29 Balancing compassion with productivity expectations
11:39 Why everyone has off days—and how to normalize it
12:46 Redefining what real productivity looks like
13:21 The rocks-in-a-jar metaphor for prioritizing
14:44 Applying small wins to build real momentum
15:08 Recap of key takeaways and episode wrap-up

Explore mental health and addiction treatment options at recovery.com
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/