How to Stay Motivated When You’re Struggling with Depression

Finding motivation while struggling with depression can feel impossible. In this episode, writer Sarah Fielding shares practical, compassionate strategies for tackling everyday responsibilities when mental health makes even the smallest tasks feel overwhelming. From starting small to building structure, using lists, and checking in with yourself honestly, this conversation offers gentle yet effective tools for anyone battling low motivation during depression.

Whether you’re dealing with burnout, mental fatigue, or a depressive episode, these tips can help you approach your day with more self-compassion while still making progress.

Primary Topics Covered:

• Why starting tasks feels overwhelming with depression
• The role of planning and daily structure in reducing stress
• How to use lists to make responsibilities more manageable
• Breaking down big tasks into small, achievable steps
• Self-awareness and checking in with your mental state daily
• The difference between being “busy” vs. being “productive”
• Employer perspective: balancing compassion and productivity
• The importance of acknowledging ebb and flow in motivation

Timestamps:

00:00 - Introduction to the episode and theme of motivation
 01:00 - Depression vs. laziness: why tasks feel impossible
 02:01 - Guest introduction: Sarah Fielding, Healthline writer
 02:33 - Why starting is the hardest step
 03:28 - The value of daily planning and structure
 05:09 - How lists reduce overwhelm and encourage productivity
 05:59 - Breaking big tasks into small, doable steps
 06:42 - Using flexibility and self-awareness in work schedules
 07:37 - Small changes: food, water, and environment resets
 08:09 - Checking in with yourself and acknowledging burnout
 09:24 - Employer perspective: productivity vs. mental health
 11:05 - Everyone has off-days — it’s part of being human
 12:26 - “Busy” vs. “productive”: knowing the difference
 13:21 - The rocks and jar metaphor for prioritizing tasks
 14:11 - Why small wins and momentum matter
 15:08 - Key reminders: what works today may not work tomorrow
 15:27 - Closing thoughts and social media connection

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