For example, don’t lay in bed listing the things you’re supposed to do today. Instead, make getting out of the bed your only task. Next, make showering your priority. Then, you could get something to eat, etc.

For example, you might catch yourself thinking, “I’m being so lazy today. ” Notice the thought, then challenge it. You could replace that thought with, “I’m doing my best today, and that’s enough. ” As another example, you might think, “No one cares about me. " When you catch the thought, stop and list the ways people you know have showed they care. Perhaps they call and check up on you, give you special gifts on your birthday, share funny memes with you, or listen to you when you’re upset. Then, replace that thought with, “My family and friends show they love me, and I know they care about me. "

For example, you might make a habit of sitting outside with a cup of coffee every morning. This small act can help you feel more motivated for your day. If you feel a little bit more energetic, take a walk around the block and enjoy the sights and sounds of the outdoors, in an environment with some natural elements if possible, such as a park. If you’re feeling really down, don’t worry about getting dressed or washing up. Just sit right outside your door.

The best music for you will depend on your preferences. However, look for songs that have a high tempo and a positive message. For example, you might turn on a dance song like Taio Cruz’s “Dynamite,” Bruno Mars’ “Uptown Funk,” or Beyonce’s “Single Ladies. " If you like pop music, you might turn on Katy Perry’s “Firework” or Lady Gaga’s “Just Dance. " If you prefer country music, you could turn on Shania Twain’s “Man! I Feel Like a Woman!” or Gretchen Wilson’s “Here for the Party. "

Attach your rewards to efforts, not the results. For example, stop at your favorite coffee shop as a reward for going to work. You might reward yourself for finishing your workday by getting takeout so you don’t have to cook.

For example, you might set an alarm to wake you up in the morning, then another alarm to remind you to stop for lunch. You might also set alarms for dinnertime, an evening bath, and your bedtime routine. If you have a habit of staying up too late, you could use an alarm to remind you to go to bed. Using alarms will free your mind up to think about other topics. Plus, they’ll help you take better care of yourself.

When you’re really struggling, just take a walk. To make things more fun, choose an activity you like, such as dancing, group classes at your gym, swimming, kickboxing, or aerobics. Try to be active for 10 minutes 3 times a day to meet your exercise needs. However, it’s okay if you can’t make this goal.

Visualizing yourself being successful can increase your motivation to take action. Plus, it gives you a temporary mood boost. For instance, you could picture yourself going for a walk, enjoying the sunshine and fresh air. Then, you could imagine a feeling of success and having a little more energy.

If you walk with a friend or loved one, talk about fun, pleasurable topics. If you walk your pet, stop and play with them for a few minutes. Not only will this help you be more active, the extra time with your pet will boost your mood.

For example, you might do a downward dog pose, triangle pose, cobra pose, and tree pose. These are all gentle ways to stretch your body that you can adapt to your needs. Start by doing your stretches or yoga poses during commercial breaks, then try to add on a few more minutes. You might also stretch or do yoga in the morning to start off your day with a little more energy.

Try to do about 3-4 songs, if you can. This will be about 10 minutes of movement. For example, you might try to dance to Taylor Swift’s “Shake It Off,” Justin Timerlake’s “Sexy Back,” Junior Senior’s “Move Your Feet,” and the Black Eyed Peas’ “I Got a Feeling. "

For instance, your essential needs might include getting out of bed, brushing your teeth, eating 3 times a day, taking a shower, and going to work. Activities you might like to do that you can skip if necessary might include cleaning the bathroom, going to the gym, and folding your laundry.

Say, “I’m really struggling right now. Do you think you could help me tidy up a bit?” or “I’m going through a tough time right now, and I need help getting this presentation ready in time for the client. Would you be able to help me get it finished?” Everyone needs help at times, so don’t hesitate to ask for assistance. Your friends and loved ones don’t want you to feel overwhelmed.

It’s best to choose one-on-one or small group activities, which are less demanding of your energy. Large group activities and crowds can be too overwhelming when you’re coping with depression. Don’t hang out with people you know will only bring you down. You might have friends or loved ones who don’t understand your depression, which prevents them from being supportive.

If you’re having trouble quitting, talk to your doctor or therapist about your struggles. Additionally, you might consider going to a support group, such as Alcoholic Anonymous.

Go to bed at the same time every night. Turn off your screens at least 1 hour before bed. Do something that relaxes you in the hour before bed, like reading or coloring. Lower your thermostat to cool down the room. Choose comfortable pajamas and bedding. Spend time in natural or bright lights during daylight hours. Avoid napping for more than 30 minutes, if you can.

Allow yourself to say “no” to activities that aren’t important to you. Color in an adult coloring book. Talk to a friend. Soak in a hot bath. Meditate for 10 minutes. Smell essential oils, like lavender and peppermint. Listen to soothing music.

You can find a therapist by searching online.

For example, a realistic goal might be to clean out your closet, do the dishes, or do your laundry.

If your goal is to do your laundry, you might break it down to small steps like “collect the laundry in the hamper,” “put a load in the washer,” “move the clothes to the dryer,” “put the clothes in the basket,” “fold the clothes,” and “put the clothes into my dresser. "

For example, you might work on your goal for 15 minutes every day after dinner. If you have the energy to work longer, that’s great! However, don’t push yourself to keep working if your energy is low.

Keep your tracker in a very visible place so you can see how well you’re doing.