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Rebuild motivation: a wooden table by a window with a small handwritten list of three tasks on paper, a pair of walking shoes beside the door and a glass of water in morning light

Improve Your Mood & Emotional Wellbeing

Rebuild Motivation

Low motivation, when even simple things feel like a lot of effort to start, is common, and there are gentle, well-studied ways to rebuild it one small step at a time. This page is about getting started and building momentum; enjoyment, mood balance, emotions and loneliness have their own pages.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Pick one small, specific thing for today (a ten-minute walk, one email, a shower) and do it before you wait to feel ready; the NHS suggests listing the activities that feel out of reach and doing some each day, starting with the easier ones.
  • Plan it: decide what, when and where, and put it in your diary. Activity planning is the core of behavioural activation, a therapy with good evidence for depression.
  • Keep your body and routine steady: regular movement, a consistent bedtime and wake-up time, regular meals and some contact with a person you trust.

Be careful with

  • Low motivation is not laziness or a character flaw. It can be a sign of low mood or depression, exhaustion, poor sleep, an underlying health problem or a medicine side effect, so do not push through it alone if it lasts.
  • Do not use alcohol, nicotine or drugs to lift your drive, and do not make big life decisions while you feel flat; the NIMH advises postponing major decisions until you feel better.
  • Supplements and herbs are not a shortcut. St John's wort in particular can interact dangerously with many medicines. Never stop a prescribed medicine on your own, and check with a pharmacist or doctor first, especially in pregnancy or breastfeeding.

Get help when

  • Low mood, loss of interest or pleasure, or constant tiredness lasting two weeks or more, most of the day, nearly every day. The NHS and the NIMH describe these as possible signs of depression: please see a doctor. This page cannot diagnose it.
  • Trouble getting out of bed, caring for yourself or your family, or going to work or school, or a drive that has dropped suddenly, with weight, sleep or appetite changes, or after starting or changing a medicine. A clinician can check for physical causes and medicine effects.
  • Hopelessness, feeling that life is not worth living, or thoughts of harming yourself. Tell someone now. In the US you can call or text 988 (the NIMH names the 988 Suicide and Crisis Lifeline); in the UK the NHS names Samaritans on 116 123, and says to call 999 or go to A&E if someone's life is at risk. Elsewhere, contact local emergency services.
  • Racing worry, panic attacks or distressing memories of a frightening event along with the low drive: see the anxiety, panic and trauma pages below and talk to a clinician.

About Rebuild Motivation

What this goal means

Motivation is the push that gets you from thinking about doing something to doing it. When it is low, the day can fill up with things you meant to do and did not, which can leave you feeling worse and even less motivated. This page is about starting again: lowering the bar, planning small steps and letting action come first, because for many people the feeling of motivation follows action rather than leading it.

Behavioural activation, a structured therapy built on this idea, helps people monitor their mood and daily activities and gradually increase pleasant and meaningful activities (Cuijpers 2007).

1,2

What it can feel like

Common experiences are putting things off, feeling flat or heavy, struggling to begin even easy tasks, losing interest in hobbies, feeling tired without doing much, and being hard on yourself for not managing. The NIMH lists loss of interest or pleasure, fatigue, low energy and feeling slowed down among the signs of depression, and the NHS lists constant tiredness and loss of interest in enjoyable activities.

Many people have these feelings for a few days after a setback, illness or a stressful period, and they pass. Feelings that last for weeks need attention.

3,4

What can contribute

Low mood and depression are an important cause. Poor sleep, long periods of stress or burnout, being isolated, physical illnesses and the side effects of some medicines can also reduce drive, and the NHS says these should be checked if low mood lasts. Avoiding tasks tends to keep the cycle going: less activity means fewer rewarding moments, which means less motivation.

Alcohol, nicotine and drugs can make mood and energy worse over time (NHS, NIMH).

2,4,3

Conditions worth knowing about

Low drive is not always a motivation problem. It can come with depression, anxiety, burnout, unexplained tiredness or the effects of medicines. This site has pages on each; they help you understand what a clinician might look at, not to diagnose yourself.

2

Realistic expectations

Motivation usually comes back gradually, not in one jump. Expect good days and flat days, and measure progress over weeks. In trials of behavioural activation for people with depression, benefits were seen after several weeks of structured practice. Self-help for everyday low drive has less research behind it than the therapy does, so treat the tips here as sensible habits, not guaranteed results.

5,6

Who this applies to

Anyone who feels stuck, drained or unmotivated after a hard period, a change or a long stretch of stress. If you are pregnant, recently had a baby, are older, live with a long-term health condition or take regular medicines, ask a clinician about low drive that lasts, because the causes and safest options may differ.

2

Related conditions and symptoms

Anxiety disorders → Panic attacks and panic disorder → Trauma-related stress and PTSD → Stress, anxiety, burnout and depression: how they differ → Burnout → Why am I so tired? →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Choose one ten-minute activity for today and put a time on it.
  • Fix your wake-up time and eat at regular times.
  • Walk or move gently most days, building up slowly.
  • Contact one person you trust this week.

Optional additions

  • Track mood and activity for a week to see which things lift you.
  • Spend time outdoors in green space.
  • Look at a self-help CBT guide or ask about behavioural activation.

What to track

  • What you did each day and how you felt (0 to 10).
  • Sleep, alcohol and any new supplement or medicine.
  • How many days in a row you feel flat or have lost interest.

When to reassess

Give small steps a couple of weeks. If drive has not improved, if low mood or loss of interest has lasted two weeks or more, or if daily life is affected, speak to a doctor or in England self-refer to talking therapies. Do not wait for it to pass on its own if it is getting worse.

When to seek professional support

  • See a doctor if low mood or loss of interest lasts two weeks or more.
  • Seek urgent help for thoughts of harming yourself: 988 in the US (NIMH), Samaritans 116 123 in the UK (NHS), or local emergency services.
  • Tell a friend, family member or health professional how you feel.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Start very small and make it specific

Low certainty

Addresses: Gets you moving without needing to feel motivated first

Why it may help: The NHS suggests listing activities that feel out of reach and doing some each day, starting with the easier ones, and says that as you progress your mood should improve. The NIMH advises setting small, manageable goals by deciding what must get done and what can wait.

How to apply it: Choose one thing that takes ten minutes or less. Say exactly what, where and when (for example, "after breakfast I will put my shoes on and walk to the corner"). Stop when the time is up if you need to; starting counts.

Who it may suit: Anyone who feels stuck or overwhelmed by their to-do list.

Precautions: If even small things feel impossible for two weeks or more, speak to a doctor rather than pushing harder.

2,3

Feel Less Overwhelmed →

Plan activities you value and note how you feel (activity scheduling)

Moderate certainty

Addresses: Rebuilds the link between doing things and feeling better

Why it may help: Activity scheduling, the core of behavioural activation, teaches people to monitor mood and daily activities and increase pleasant activities. A meta-analysis of 16 randomised studies (780 people) found a large effect compared with controls (effect size 0.87), similar to cognitive therapy; a later meta-analysis of 22 trials of individual behavioural activation found a large effect too, but with high variation and a smaller, uncertain effect when only lower-risk trials were counted. These studies were in people with depression, so the effect for everyday low drive is less certain.

How to apply it: For one week, jot down what you did each day and rate your mood and sense of achievement or enjoyment from 0 to 10. Then add one or two activities that fit your values (a friend, tidying one drawer, time outdoors) and notice what lifts you.

Who it may suit: People with low mood or flatness who want a structured, practical method; a therapist can guide it.

Precautions: Self-help is not a replacement for care if you may be depressed. Review it with a clinician if low mood has lasted two weeks or more.

1,5,2

Understand & Manage Your Emotions →

Move your body, even gently

Moderate certainty

Addresses: Supports mood and makes starting other things easier

Why it may help: A BMJ network meta-analysis of 218 trials (14,170 people with depression) found moderate reductions in depression with walking or jogging, yoga, strength training, mixed aerobic exercise and tai chi, with larger effects at higher intensity; confidence in the evidence was low or very low. The NIMH says even about 30 minutes of walking a day may improve mood. A Cochrane review found a moderate effect overall, but it was not significant when only the highest-quality trials were counted.

How to apply it: Walk for ten minutes, then build up. Choose something you can repeat, ideally with someone, and put it in your plan.

Who it may suit: Most adults. Pick a gentle start if you are older, out of practice or have a health condition.

Precautions: Check with a doctor before starting vigorous exercise if you have heart disease, joint problems or other conditions, or are pregnant or recovering from illness.

7,8,3

Movement, yoga and tai chi for stress → Yoga →

Keep a steady routine for sleep and meals

Low certainty

Addresses: Gives your energy and mood a stable base

Why it may help: The NIMH advises a consistent bedtime and wake-up time and regular, healthy meals. The NHS notes tiredness and low mood can worsen each other and suggests improving sleep and building a routine.

How to apply it: Fix your wake-up time first and protect it, eat at regular times, and get daylight early in the day if you can.

Who it may suit: Anyone whose days have lost their shape.

Precautions: Long-lasting sleep problems or heavy daytime sleepiness need a medical check.

3,2

Fall Asleep Faster → Build a Healthy Sleep Schedule →

Additional options

Stay connected with someone you trust

Low certainty

Addresses: Adds support, accountability and a reason to start

Why it may help: The NHS says one of the most important things is to stay connected and suggests talking with trusted friends, family or colleagues, or contacting a helpline. The NHS depression page also suggests support groups.

How to apply it: Text one person, arrange a short walk or call, or do a task alongside someone ("body doubling"). You do not have to explain everything.

Who it may suit: Anyone withdrawing from others.

Precautions: If contact feels frightening or you feel very alone, a doctor or counsellor can help.

2,4

Social connection and loneliness → Feel More Connected to Others →

Spend time in nature

Low certainty

Addresses: May reduce brooding that saps drive

Why it may help: In a study of healthy adults, a 90-minute walk in a natural setting reduced self-reported rumination and related brain activity, while a walk in an urban setting did not. It was a small experiment in healthy people, so it shows a plausible pathway and not a treatment.

How to apply it: Take a walk in a park, garden or green space when you can, and leave the phone in your pocket.

Who it may suit: People who dwell on how little they have done.

Precautions: Choose a safe, accessible place. A short walk still counts.

9

Make a gentle plan for hard days

Low certainty

Addresses: Keeps a floor under your day when motivation dips

Why it may help: Setting small, manageable goals and deciding what can wait is NIMH self-help advice. A short "minimum day" list (eat, wash, step outside, one contact) turns a bad day into a manageable one.

How to apply it: Write a list of the three smallest things that make a day count. On hard days, do those and stop.

Who it may suit: Anyone who swings between doing too much and nothing.

Precautions: If your minimum day is becoming impossible, tell a clinician.

3

Balance Activity & Rest →

Try self-help CBT or ask for talking therapy

High certainty

Addresses: Gives structured support for unhelpful thoughts and avoidance

Why it may help: The NHS lists self-help CBT guides for unhelpful thoughts and building resilience, and says in England you can self-refer to free NHS talking therapies. In the COBRA trial of 440 adults with depression, behavioural activation delivered by junior mental health workers was as effective as CBT from specialists for depression symptoms at 12 months.

How to apply it: Ask a GP or, in England, self-refer. Ask about behavioural activation and wait times.

Who it may suit: Anyone whose low drive has lasted weeks or is affecting daily life.

Precautions: Therapy takes time and practice between sessions. It is not a quick fix.

6,2,4

Therapy for anxiety and stress →

Still being studied

Improving overall diet quality

Low certainty

Addresses: Being studied as support for mood in people with depression

Why it may help: The SMILES trial randomised 67 adults with major depression to 12 weeks of dietary support or social support. Mood scores improved more in the diet group, and 32.3% versus 8.0% reached remission. It was small, most participants were also using other treatment, and one trial cannot settle the question.

How to apply it: Dietary support focused on whole foods, vegetables, fruit, legumes, fish, olive oil and fewer processed foods, delivered by a dietitian in the trial.

Who it may suit: Adults with depression who also want to improve eating; not a substitute for care.

Precautions: Not a treatment on its own. Ask a doctor or dietitian for tailored advice if you have a health condition or eating disorder.

10

Herbs and supplements for low mood

Not enough evidence

Addresses: Evidence is limited and mostly applies to depression, not general low drive

Why it may help: The NIMH says the FDA has not approved any natural products for treating depression and that supplements can carry risks, including interactions with prescription medicines. Evidence for St John's wort is covered under Remedies & Supplements.

How to apply it: Speak to a pharmacist or doctor before taking anything.

Who it may suit: Not a first step for low drive.

Precautions: Interactions and pregnancy risks are real; see the Remedies tab.

3

Medicine interactions →

Food & nutrition

Regular meals

The NIMH advises regular, healthy meals as part of self-care for low mood, and the NHS lists eating healthily among the basics. Skipping meals can make tiredness and irritability worse, which does not help drive.

Keep it simple: a few foods you can prepare with little effort on low days (eggs, canned beans, frozen vegetables, fruit, yoghurt, oats).

  • Eat at regular times
  • Keep easy backup meals
  • Drink water through the day
3,4

Overall diet quality

In the small SMILES trial, adults with major depression who received dietary support (whole foods, vegetables, fruit, fish, olive oil and fewer processed foods) improved more than a social-support group over 12 weeks. It is one trial of 67 people, so treat it as encouraging and not conclusive.

10

Alcohol

The NHS and the NIMH advise cutting down on alcohol when you feel low. If cutting down feels hard, tell a clinician.

4,3

Nutrient gaps

Persistent tiredness and low drive can sometimes be linked to physical causes such as low iron or vitamin B12, which a doctor can test for. Do not guess or start high-dose supplements on your own.

2

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

St John's wort

Moderate certainty

Studied form and route: Standardised extract (capsule or tablet) or tea

Intended outcome: Depressive symptoms, studied in people with major depression

Human evidence: A Cochrane review of 29 trials (5,489 patients) found the extracts tested were superior to placebo and similar to standard antidepressants, with fewer drop-outs from side effects. NCCIH says it may be helpful for mild or moderate depression but evidence is unclear for severe depression or use beyond 12 weeks.

Traditional use: A long-used herbal remedy for low mood in Europe.

Limits: Results varied, trials from German-speaking countries were more favourable, products differ, and these trials were in people with depression, not general low drive.

Interactions and precautions: NCCIH warns it can interact in dangerous, sometimes life-threatening ways with many medicines, including some antidepressants and oral contraceptives, and may cause sun-related skin reactions; it may be unsafe in pregnancy and passes to breast milk. Do not use it with other medicines unless a pharmacist or doctor says it is safe. If you think you are depressed, see a doctor.

11,12

St John's wort → Medicine interactions →

Other herbs and supplements marketed for mood or drive

Not enough evidence

Studied form and route: Capsules, powders, teas

Intended outcome: Mood, energy, motivation

Human evidence: We did not review trials for other products for this page. The NIMH says no natural product is FDA-approved for treating depression.

Traditional use: Many herbs and adaptogens are used traditionally for vitality and low spirits.

Limits: Quality, strength and interactions vary. Evidence for general low motivation is not established.

Interactions and precautions: Ask a pharmacist or doctor first, especially with medicines, pregnancy, breastfeeding or a long-term condition.

3

Saffron → Rhodiola → Vitamin D → Vitamin B12 →

Therapies & care

Low drive that lasts needs a proper assessment. Established care for depression includes talking therapies such as behavioural activation and CBT, and medicines that a doctor may discuss; the NHS says mild depression may be managed with watchful waiting, lifestyle measures, guided self-help or talking therapy. This page does not recommend medicines or doses, and you should never stop a prescribed medicine on your own. In England, adults can self-refer to NHS talking therapies.

Behavioural activation

High certainty

Talking therapy A structured therapy that helps you monitor mood and activity and gradually plan more rewarding and meaningful activity. A meta-analysis of 16 randomised studies found a large effect compared with controls and results similar to cognitive therapy. The COBRA trial found it was as effective as CBT at 12 months and could be delivered by junior mental health workers.

Who it may suit: Adults with low mood, loss of interest or avoidance.

Precautions: Needs regular practice between sessions. Not for people in crisis without other support.

1,5,6

Therapy for anxiety and stress →

Cognitive behavioural therapy (CBT)

High certainty

Talking therapy CBT helps you notice and change unhelpful thinking and behaviour patterns. In the COBRA trial it was a comparison treatment for behavioural activation and produced similar results. The NHS also lists self-help CBT guides.

Who it may suit: Adults with persistent low mood or worry.

Precautions: It may involve waiting lists; ask about online options.

6,2

Anxiety disorders →

A check-up with your doctor

High certainty

Medical assessment A doctor can ask about mood, sleep and medicines, and check for physical causes. The NHS says physical illnesses and medicine side effects can contribute to low mood.

Who it may suit: Anyone whose low drive has lasted two weeks or more, or feels out of character.

Precautions: Bring a list of your medicines and supplements.

2,4

Why am I so tired? → Fatigue from medicines and mood →

Exercise-based and mind-body programmes

Moderate certainty

Movement Walking or jogging, yoga, strength training and tai chi each showed moderate reductions in depression in a large meta-analysis, though confidence in the evidence was low or very low.

Who it may suit: Most adults, at a gentle start.

Precautions: Check with a doctor if you have a health condition.

7

Tai chi → Meditation →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Waiting until you feel motivated to start

Moderate certainty

Why: When drive is low, waiting often means doing less, and doing less tends to deepen the low mood. The behavioural activation approach reverses this: plan and act first, then notice how you feel.

Who it applies to: Anyone who feels stuck.

Try instead: Start with a ten-minute version of the task at a set time.

1,2

Setting big, all-or-nothing goals

Low certainty

Why: Large goals can feel crushing and lead to giving up. The NIMH advises small, manageable goals and deciding what can wait.

Who it applies to: Anyone who swings between doing everything and nothing.

Try instead: Shrink the goal until you could do it on a bad day.

3

Using alcohol, nicotine or drugs to lift or numb how you feel

Moderate certainty

Why: The NHS and the NIMH advise cutting down on alcohol and avoiding alcohol, nicotine and drugs when you feel low.

Who it applies to: Everyone with low mood or drive.

Try instead: Choose a short walk, a call with someone or a warm drink, and ask a clinician for support if cutting down feels hard.

4,3

Personal triggers to check

Long stretches of isolation

Low certainty

Why: Being cut off from people can reduce the chance of rewarding activity, and the NHS stresses staying connected.

Who it applies to: People who work alone, are recovering from illness or have lost a routine.

Try instead: Plan small, regular contact, even a short call.

2

Reduce Loneliness →

Poor or irregular sleep

Low certainty

Why: The NHS says tiredness and low mood can worsen each other.

Who it applies to: Shift workers, new parents, people with insomnia.

Try instead: Anchor your wake-up time and work on sleep first if you can.

2,3

Improve Your Sleep Quality →

Long-term stress and exhaustion

Low certainty

Why: Prolonged strain can drain drive. Burnout has its own page and its own recovery steps.

Who it applies to: People who have been overloaded for months.

Try instead: Treat the load as well as the motivation; see the burnout page.

2

Burnout →

Products that need caution

Combining St John's wort with other medicines without advice

High certainty

Why: NCCIH says St John's wort can interact in dangerous, sometimes life-threatening ways with many medicines. It can weaken oral contraceptives, warfarin and cyclosporine, and combining it with certain antidepressants or other serotonin-affecting drugs may cause serious side effects.

Who it applies to: Anyone taking prescribed medicines, and people who are pregnant or breastfeeding.

Try instead: Ask a pharmacist or doctor before taking it, and never replace a prescribed medicine with it.

12,3

St John's wort →

"Motivation" or "focus" products that promise a quick lift

Not enough evidence

Why: The NIMH notes no natural product is FDA-approved for depression, and products vary in strength and quality. A product cannot replace finding out why drive is low.

Who it applies to: Anyone tempted by energy or mood claims.

Try instead: Start with sleep, movement, routine and, if it lasts, a clinician.

3

Unsupported claims

"Just think positive" or "you only need willpower"

Moderate certainty

Why: Low motivation can be a symptom of depression or a medical problem, not a lack of effort. Evidence-based approaches such as behavioural activation break the problem into small, planned steps instead of relying on willpower.

Who it applies to: Anyone judged for low drive, including by themselves.

Try instead: Use planned steps and ask for help if it lasts.

1,4

"A natural supplement can cure depression"

Evidence against

Why: The NIMH says the FDA has not approved any natural products for treating depression, and that supplements can interact with medicines.

Who it applies to: Anyone considering self-treating persistent low mood.

Try instead: See a doctor; established treatments include talking therapies and medicines that a clinician can discuss.

3

Common mistakes

Treating a zero-energy day as proof you have failed

Low certainty

Why: Self-criticism makes starting harder. Recovery is uneven.

Who it applies to: Anyone rebuilding routine.

Try instead: Go back to your smallest list the next day.

2

Practice Self-Compassion →

Waiting months before talking to someone

Moderate certainty

Why: The NHS advises not to delay seeking help, since earlier help can speed recovery.

Who it applies to: Anyone with low mood or drive lasting two weeks or more.

Try instead: Book a GP or clinic visit and bring a list of what has changed.

4,2,13

Making big life decisions while feeling flat

Low certainty

Why: The NIMH advises postponing major life decisions until you feel better.

Who it applies to: Anyone with persistent low mood.

Try instead: Park large decisions and focus on small steps first.

3

Evidence & safety

What the research shows

The best evidence is for behavioural activation, a planned, step-by-step therapy, in people with depression, backed by meta-analyses and a large UK trial. Exercise also shows moderate benefits for depression, although the confidence is low. Self-help tips such as small goals, routine, connection and nature are sensible and supported by health agencies, with limited direct research for everyday low drive. Herbs and supplements have limited evidence, and St John's wort carries serious interaction risks.

Limits of the evidence

  • Most trials were in people with diagnosed depression, not people with ordinary low motivation.
  • Behavioural activation meta-analyses had high variation, and the effect shrank when only lower-risk trials were counted.
  • Exercise trials were mostly at risk of bias, and confidence in the findings was low or very low.
  • The diet trial was small and participants were also receiving other care.
  • Study numbers come from abstracts and agency pages, not full texts.

Precautions and interactions

  • Check supplements and herbs with a pharmacist if you take any medicine.
  • Do not stop a prescribed medicine without talking to your prescriber.
  • Seek help if low mood or loss of interest lasts two weeks or more.

Life-stage considerations

  • Pregnancy and breastfeeding: talk to a clinician before using any herb or supplement; NCCIH says St John's wort may be unsafe in pregnancy and can affect breastfed infants. Low mood after birth deserves prompt care.
  • Children and teenagers: persistent low drive, withdrawal or loss of interest should be discussed with a paediatrician, GP or school counsellor rather than self-treated.
  • Older adults: more likely to take several medicines, so check interactions and ask a doctor about new low drive.

Warning signs

  • Low mood, loss of interest or constant tiredness most of the day, nearly every day, for two weeks or more.
  • Inability to look after yourself or others, or a sudden change in drive after a medicine change.
  • Hopelessness or thoughts of harming yourself: call or text 988 in the US, call Samaritans on 116 123 in the UK, or contact local emergency services; call 999 or go to A&E in the UK if someone's life is at risk.

Claim checks

You have to feel motivated before you can start

Moderate certainty

Not necessarily. Behavioural activation is built on planning and doing activities first, and a meta-analysis of 16 studies found a large benefit in depression. The NHS also advises starting with easier activities and says mood should improve as you progress.

1,2

St John's wort is a safe natural alternative to antidepressants

Moderate certainty

A Cochrane review found it similar to standard antidepressants in trials of major depression, but NCCIH warns of dangerous interactions with many medicines and that it may be unsafe in pregnancy. Natural does not mean safe.

11,12

A supplement can fix low motivation

Not enough evidence

The NIMH says the FDA has not approved any natural product for treating depression, and no supplement has been shown to restore general motivation.

3

Questions people ask

Why do I have no motivation?

There are many possible reasons: low mood or depression, exhaustion, poor sleep, long stress, physical illness or medicine side effects. If it lasts two weeks or more, see a doctor so the cause can be checked.

Is low motivation a sign of depression?

It can be. The NIMH lists loss of interest, fatigue and low energy among the signs, and the NHS lists constant tiredness and loss of interest. Only a clinician can say whether it is depression.

How do I get started when I can't face anything?

Make the first step very small, such as standing up, putting on your shoes or opening the window. The NHS suggests starting with easier activities and doing some each day.

What is behavioural activation?

A structured therapy in which you track your activity and mood and plan more rewarding and meaningful activities. It has strong research support in people with depression and can be delivered by trained workers.

Does exercise really help?

In people with depression, large reviews found moderate benefits from walking, yoga, strength training and other exercise, though confidence in the evidence was low. The NIMH says even about 30 minutes of walking a day may improve mood.

Should I take St John's wort for low motivation?

It has been studied for depression, not for general low drive, and it can interact with many medicines, including some antidepressants and contraceptives. Talk to a pharmacist or doctor first and never stop a prescribed medicine on your own.

How long will it take to feel motivated again?

It varies. Expect gradual change over weeks. If nothing improves after a couple of weeks, or if it is getting worse, speak to a doctor.

Can sleep affect my motivation?

Yes. The NHS notes that tiredness and low mood can make each other worse, so a steady sleep routine can help.

Can diet change how motivated I feel?

Regular meals and a healthy diet are part of self-care advice from the NIMH and NHS. One small trial found dietary support helped people with depression, but it is not a cure.

What if I feel hopeless or think about hurting myself?

Tell someone now. In the US, call or text 988; in the UK, call Samaritans on 116 123, and call 999 or go to A&E if someone's life is at risk. Elsewhere, contact local emergency services.

Is this the same as burnout?

They overlap. Burnout is linked to long-term work or caring strain and has its own page. A clinician can help tell them apart from depression.

References

  1. Cuijpers P, van Straten A, Warmerdam L. Behavioral activation treatments of depression: a meta-analysis. Clin Psychol Rev 2007;27(3):318-26. PMID 17184887. source
  2. NHS Every Mind Matters. Low mood. Read 2026-10-31. source
  3. NIMH. Depression (symptoms, self-help, 988 Suicide and Crisis Lifeline, supplements warning). Read 2026-10-31. source
  4. NHS. Overview: Clinical depression. Read 2026-10-31. source
  5. Cuijpers P, Karyotaki E, Harrer M, Stikkelbroek Y. Individual behavioral activation in the treatment of depression: a meta analysis. Psychother Res 2023;33(7):886-897. PMID 37068380. source
  6. Richards DA, et al. Cost and outcome of behavioural activation versus cognitive behavioural therapy for depression (COBRA): a randomised, controlled, non-inferiority trial. Lancet 2016;388(10047):871-80. PMID 27461440. source
  7. Noetel M, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ 2024;384:e075847. PMID 38355154. source
  8. Cooney GM, et al. Exercise for depression. Cochrane Database Syst Rev 2013;(9):CD004366. PMID 24026850. source
  9. Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci USA 2015;112(28):8567-72. PMID 26124129. source
  10. Jacka FN, et al. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Med 2017;15:23. PMID 28137247. source
  11. Linde K, Berner MM, Kriston L. St John's wort for major depression. Cochrane Database Syst Rev 2008;(4):CD000448. PMID 18843608. source
  12. NCCIH. St. John's Wort. Read 2026-10-31. source
  13. NHS. Where to get urgent help for mental health (Samaritans 116 123; call 999 or go to A&E if life is at risk). Read 2026-10-31. source

Related on AlternativeMed

Related goals

Support a More Balanced Mood → Make More Room for Enjoyment → Understand & Manage Your Emotions → Practice Self-Compassion → Feel More Connected to Others → Reduce Loneliness → Build Emotional Resilience → Have More Energy Throughout the Day → Balance Activity & Rest → Feel Less Overwhelmed →

Ingredients, foods and supplements

St John's wort → Saffron → Rhodiola → Vitamin D → Vitamin B12 →

Research, safety and claim-check resources

Therapy for anxiety and stress → Fatigue: when to get help → Fatigue from medicines and mood → Everyday energy habits → Yoga → Tai chi → Meditation → Medicine interactions →