Sometimes Life Hits All at Once
Documents pile up, problems arise at work, tension builds within the family. Everything at home feels chaotic, you feel overwhelmed, and no matter how many tasks you have, all you want is to lie in bed and watch Netflix.
Sounds familiar?
Sometimes the situation isn’t that severe. A single unpleasant event happens, and your entire day falls apart. No matter what you do, it feels like you’ve tried everything to find motivation — yet nothing works.
In reality, you may simply not have tried everything yet.
If the usual methods don’t help, try one of the 13 scientifically grounded and practical motivation techniques below.
Get Motivated: 13 Proven Methods to Get Yourself Back on Your Feet
1. Use a Mantra
To distract your mind from negative thoughts, choose a short and powerful mantra. It shouldn’t be longer than one sentence, but it must push you into action.
SEALFIT founder and former Navy SEAL Mark Divine repeats the following during the toughest moments of training:
“Feel good, look good, be ready for Hollywood.”
You can use this mantra or create one that fits your own life.
2. Deliberately Shrink Your Goals
When you feel low, big goals are unrealistic. If your energy level is low, expecting major results will only lead to greater disappointment.
Instead, set goals that are:
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extremely easy,
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almost ridiculously small.
For example, instead of completing 20 tasks, do just one. Once you succeed, move on to the next.
3. Don’t Feed Negative Emotions
Self-pity only makes things worse. Depression feeds on:
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self-doubt,
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fear,
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hopelessness.
You can’t completely eliminate these thoughts, but you can learn to recognize and weaken them.
Watch motivational talks, short videos, or read positive quotes. Sometimes one positive thought can silence hundreds of negative ones.
4. Get Moving
According to the U.S. Centers for Disease Control and Prevention (CDC), engaging in physical activity for 30–60 minutes, 3–5 times a week, significantly reduces the risk of depression.
You don’t need a perfect workout. Just move.
5. Maintain Your Daily Routine
No matter how chaotic life becomes:
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brush your teeth,
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make your bed,
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complete basic daily tasks.
These small routines send a message to your brain:
“Not everything is falling apart.”
This helps restore a sense of control.
6. Don’t Try to Do Everything Alone
During depression, productivity decreases. As tasks pile up, the brain becomes even more exhausted.
The solution is to delegate:
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small tasks to family members,
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friends,
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colleagues.
Others may do things differently — that doesn’t mean they’re doing them wrong.
7. Create a Mental Protective Barrier
Think of your mind as a fortress that needs protection. Temporarily remove anything that triggers negative thoughts:
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social media notifications,
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unnecessary emails,
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old memories.
They may seem insignificant, but they add to your mental load.
8. Take Care of Yourself and Dress Well
Visit the barber or salon, practice self-care, and wear clothes you like. This may seem superficial, but posture and appearance directly affect brain chemistry.
Sometimes people act first — and then start to feel better.
9. Apply Stoic Thinking
Tim Ferriss recommends a stoic exercise:
Take a piece of paper and create three columns:
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What is the worst thing that could happen?
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What can I do to prevent it?
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If it happens, how can I fix it?
Most of the time, you’ll realize that:
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fears are exaggerated,
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solutions exist.
10. Create a “Happiness Plan”
Psychologist Michael Yapko emphasizes that planned pleasant activities are crucial during depression.
This can be simple:
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coffee with a friend,
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a walk,
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a calm practice (such as Tai Chi).
11. Start with Small Wins
Success breeds success. Even taking out the trash can be a beginning. Small achievements give the brain a positive emotional boost.
12. Don’t Take Criticism Personally
Harsh criticism often reflects the inner struggles of the person delivering it. Not every comment defines who you are.
13. Start Your Day with the Right Questions
In the morning, ask yourself:
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What am I grateful for today?
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What could make me feel good today?
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What am I looking forward to?
These questions shift your mental focus.
Final Word
More than 121 million people worldwide live with depression. You are not alone. These feelings are not permanent.
One of these methods will work for you.
What matters most is taking the first step.