How to Motivate Yourself to Exercise if Depression Is Getting in the Way

“One of the cardinal mood features of depression is that most people are struggling with motivation,” says Rachel Hershenberg, PhD, a licensed clinical psychologist and associate professor of psychiatry and behavioral sciences at Emory University in Atlanta, who specializes in the research and treatment of depression. “It’s always a question of whether it is worth the effort. It’s almost like your body feels sick.”

If getting started feels overwhelming or you’re having trouble finding motivation, these six strategies can help get you going.

1. Start Small With Activities You Enjoy

Taking on a new fitness plan can feel overwhelming, especially if you’re starting from scratch. It helps to start small and take it slow, says Nielsen. “Small, consistent steps are the foundation of building a lasting habit,” she says.

As you start small, be sure to choose activities you enjoy, adds Dr. Hershenberg. “Whatever is going to be the most reinforcing is what we want because the most important thing is just creating healthy habits and having something that’s going to help you physiologically, emotionally, and psychologically with your confidence,” she says.

2. Set Realistic Goals

Setting realistic and manageable goals can play a big role in keeping you motivated, says Nielsen. The reason: Unmet goals can set you up for disappointments and frustrations, triggering depression symptoms like self-doubt and making it challenging to stay consistent. “Begin with achievable targets, such as a 10-minute walk, and gradually increase the duration or intensity as you grow more comfortable,” she says.

3. Find Ways to Move Throughout the Day

Exercise doesn’t have to happen all at once for it to count toward your daily total. Taking small steps to make everyday physical activity a part of your daily routine can help you reach your activity goals.

For instance, take the stairs instead of the elevator, park further away from your destination, or take a walk during your lunch break, says Michael Miller, MD, an assistant professor of psychiatry at Harvard Medical School in Boston. “Anything that gets your heart rate up and gets you moving is a good thing,” he says.

4. Schedule Your Workout for When You Have the Most Energy

Are you a morning person or a night owl? The best time for you to work out often depends on what time of day you feel most energized, says Hershenberg.

“It’s hard enough to try to get exercise on the table [when dealing with depression],” she says. “So, it’s important to think about the ‘when’ of exercise and how to pair that with when you have a greater likelihood of producing the most energy for it.”

5. Track Your Progress

Keeping track of your workouts can make a difference in your motivation to exercise. “Seeing how far you’ve come can be a powerful motivator to keep going,” says Nielsen.

“Simply jotting down your workouts in a notebook can help you monitor your progress,” she says. Or, most cellphones have health apps that track your daily steps, heart rate, and other health-related activities.

6. Buddy Up

Try not to go it alone when it comes to exercise. Instead, consider joining a fitness class, participating in a team sport, or simply meeting friends for a walk or run, Nielsen says.

“Working out with a friend, joining a club, or becoming a member of a gym can significantly boost your motivation,” she says. “Having others hold you accountable adds an extra layer of commitment.” Having someone by your side can also help reduce social isolation, a common symptom of depression.

While exercise is well-known for its mental health benefits, it’s generally not a cure-all for depression, Nielsen says. If your symptoms persist or worsen, or if you find you’re just not able to motivate yourself to exercise at all, reach out to your doctor or therapist for help.

It's important to be mindful of potential warning signs that your depression isn’t getting better or is worsening, says Nielsen. They include:

• Thoughts of self-harm or suicide
• Trouble sleeping
• Difficulty concentrating
• Social isolation

• Exercise is known to help ease symptoms of depression, but the condition often makes it challenging to get started due to symptoms like fatigue and low motivation.
• Begin with small, enjoyable activities and slowly build them into a regular routine. This can help make exercise feel more manageable and rewarding over time.
• Tracking your progress, setting achievable goals, and seeking social support through exercise buddies or groups can boost motivation and help you stay consistent.