You’ve got a list of things to do. They’re not monumental tasks—folding the laundry, doing the dishes, or replying to that email. But when you’re dealing with depression, even the smallest action can feel impossible. You stare at the pile of laundry, knowing it needs to be folded, but your body feels heavy, your thoughts sluggish. You tell yourself, “Just start,” but nothing happens.
Why is it so hard to get moving when you’re depressed? The answer lies in the complex relationship between depression, motivation, and how our brains respond to rewards and challenges.
The Science Behind Motivation and Depression
There are many factors that contribute to altered motivation in depression, but three key components play a pivotal role [1].
Firstly, your sense of agency—the belief that your actions can influence outcomes. When this sense of control is diminished, it becomes harder to engage in goal-directed behaviour. Tasks may feel pointless or overwhelming if you don’t believe your effort will make a difference.
Secondly, depression affects your brain’s ability to perceive rewards. Activities that once brought joy or satisfaction—like meeting friends, exercising, or completing a task—can feel dull or meaningless. This change is tied to alterations in the brain’s reward system, making it harder to connect certain actions with positive outcomes.
Finally, there’s the factor of effort costs. Depression makes exerting effort feel far more challenging than it would otherwise. What might seem like a small task to someone else—getting out of bed, brushing your teeth—can feel monumental when your mental and physical energy are depleted.
In depression, these three components—agency, reward perception, and effort—are significantly altered. Add to this the complex influence of changes in brain chemistry, life experiences, and ongoing stress, and the result is a profound impact on your ability to start even the simplest tasks.
The Role of Overwhelm
Even simple tasks can feel overwhelming when you’re depressed. The idea of cleaning the kitchen or taking a walk might snowball into an insurmountable challenge. You start thinking about all the steps involved—finding your shoes, opening the door, actually walking—and it feels like too much.
This mental overwhelm often leads to “task paralysis.” It’s not that you don’t want to do the task; it’s that your brain can’t figure out how to begin. The longer you put it off, the larger and more intimidating the task seems.
How Behavioural Activation Can Help
This is where behavioural activation comes in—a practical, evidence-based approach to breaking the cycle of inactivity [2]. Behavioural activation focuses on intentionally scheduling and completing activities, even when you don’t feel like it, to create small moments of accomplishment and pleasure.
The idea is simple: actions influence emotions. Instead of waiting to feel motivated, behavioural activation encourages you to take action first. By engaging in meaningful activities, you “kickstart” your brain’s reward system, which can improve mood and energy over time.
For example, instead of thinking, “I’ll clean the whole house,” behavioural activation might have you break it into smaller steps—like putting one dish in the sink. Completing that small task can give you a small sense of achievement, which might lead to the next step.
At oVRcome, we’ve incorporated behavioural activation into our mild depression programme, providing structured tools and prompts to help people take those first steps. It’s about making small, manageable changes that gradually build momentum.
The Emotional Weight of Starting
Depression often comes with an emotional layer of self-judgment. You might think, “Why can’t I just do this?” or “Everyone else manages—why can’t I?” This inner dialogue creates a vicious cycle: you feel unmotivated, which leads to guilt, which makes starting even harder.
Behavioural activation can help here, too. By focusing on the action rather than the emotions surrounding it, you reduce the power of self-critical thoughts. It shifts the focus from “Why can’t I?” to “What’s one small thing I can do right now?”
Why “Just Do It” Doesn’t Work
Well-meaning advice like “Just get up and do it” overlooks how depression affects the brain. When your energy is depleted, your thoughts feel foggy, and your reward system isn’t firing properly, motivation doesn’t work the same way.
For someone with depression, starting a task can feel like running a marathon on no sleep. That’s why behavioural activation’s emphasis on small, achievable actions is so powerful—it meets you where you are.
How to Make Getting Started Easier
While it’s hard, there are ways to take that first step:
1. Start Small—Really Small
Shrink the task. Instead of “clean the kitchen,” aim for “wash one spoon.” Small wins are easier to achieve and can lead to bigger ones.
2. Schedule It
Behavioural activation encourages setting a specific time for tasks, which helps overcome the mental block of “I’ll do it later.”
3. Focus on Routine
Depression can make decisions exhausting. Simple routines—like brushing your teeth at the same time each day—can reduce decision fatigue and create stability.
4. Remove the Pressure to Finish
Sometimes, the fear of not completing a task stops you from starting. Remind yourself that progress, not perfection, is the goal.
5. Celebrate Small Wins
Whether it’s sending one email or taking a five-minute walk, acknowledge your effort. It’s not easy, and you deserve credit for trying.
The Momentum Effect
Once you take the first step, momentum often kicks in. Washing one spoon might lead to washing another. A short walk might turn into ten minutes. This is the beauty of behavioural activation—each small action creates a ripple effect, making the next step feel more achievable.
Wrapping Up
If you’re struggling with depression and motivation, know that you’re not alone. The difficulty you feel isn’t a personal failing; it’s a symptom of how depression impacts your brain.
Here at oVRcome, we’ve designed programmes incorporating behavioural activation to help you break the cycle of inactivity. With small, manageable steps, you can rebuild your motivation and find your way back to a more balanced, fulfilling life.
Remember, progress isn’t about giant leaps—it’s about starting where you are. Even the smallest action is a step forward.
References
[1] Grahek, I., Shenhav, A., Musslick, S., Krebs, R. M., & Koster, E. H. (2019). Motivation and cognitive control in depression. Neuroscience & Biobehavioral Reviews, 102, 371-381.
[2] Cuijpers, P., Van Straten, A., & Warmerdam, L. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical psychology review, 27(3), 318-326.
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