Have you ever given up on goals because you’re depressed? It’s really hard to be productive when you’re feeling down. Depression causes people to feel tired, unmotivated and disinterested in activities they normally enjoy, making it difficult to complete tasks.
If you’re in a dark place, your top priority is to take care of yourself. But finding ways of getting things done – despite your depression – can help you in your recovery journey. Here are eight strategies that you might like to try:
Schedule in activities that bring you enjoyment and meaning
Depression often causes us to avoid doing the things that bring us enjoyment and meaning in life. The more we avoid these things, the worse we tend to feel. To interrupt this vicious cycle, try each day to do at least three things that you normally enjoy (such as playing your favourite game, catching up with a close friend, spending time in nature) and three things that give you a sense of mastery (such as exercising, finishing a load of washing, completing a work-related task). Scheduling activities ahead of time helps to decrease decision-fatigue.
Of course, when you’re depressed, you probably won’t feel like engaging in these tasks. Your depression may try to convince you to stay in bed and do nothing all day. But research shows that if we want to change our emotions, it’s important that we do the opposite of what our depression wants us to do and behave in ways that resonate with our values and goals.This will often lead to mood improvement.
Use the Pomodoro Technique
Many people with depression struggle to concentrate. One strategy that may help with focus and productivity is called the Pomodoro technique. In essence, this involves setting your timer for 25 minutes and working on a single task until your timer sounds. At the end of the first interval take a 5-minute break. When you’ve completed four sessions, take a twenty to thirty minute break. These time-frames are just a guide. You can adapt the length of the cycles and breaks as needed. Each time you complete a task, give yourself credit, as every step counts.
Try task-batching
Sometimes, our to-do list may feel overwhelming. Where possible, consider task- batching. This involves completing similar tasks in one go. For example, you could designate a time to answer emails – instead of as they come in, or do your errands for the day in one trip. This strategy can help you get more done in less time.
Focus on the present, not the past
It’s easy to get stuck in rumination mode, brooding about things we wish we had or had not done in the past. Instead of dwelling on regrets, focus on what you can do now to create the life you want in the future. As the famous Chinese proverb says: “The best time to plant a tree was twenty years ago. The second-best time is now.”
Work in your peak hours
Your productivity varies depending on the time of day. Note down your energy levels in the morning, afternoon and evening. Identify when your peak period is and try to do your most important work during those hours.
Set up your environment
Your surroundings can affect your productivity. Try to create a workspace that helps support your wellbeing. Consider getting a plant, as research shows that having a plant in your workspace has a positive effect on your mood and productivity. Depending on the task and your personal preference, certain sounds may also improve your performance.
Get fresh air
It’s well known that being outside, especially in nature, has many benefits for our mood, but it can also improve productivity. During your breaks, try engaging in an outdoor activity that feels good to you. Even just five minutes of outdoor movement can help to recharge you.
Use kind self-talk
We often think that we need to engage in self-flagellation to keep us from slacking off. I’m certainly guilty of beating myself up when I feel like I’ve wasted the day. But self-compassion researcher Dr Kristin Neff has found that the opposite is true. Being self-critical negatively affects your mood, motivation levels and self-confidence. Conversely, taking a caring and compassionate approach with yourself has been shown to increase motivation, resilience and productivity.
If you find yourself using harsh self-talk, try pausing and using a kinder tone. Imagine you’re talking to a friend or a loved one. You might say things like: “Well done for giving it a go.” or “It’s okay; you tried your best.” or “You didn’t get done what you wanted to, but tomorrow’s another day.”
It’s important to remember that you don’t need achievements to validate your self-worth. You are good enough as you are and you matter. Nevertheless, having purpose and getting things done often improves our mental health.
If you would like help with getting things done despite your depression, you’re welcome to contact me for a chat on 0426 365 535 or click here to book a session.
