What do you do to pull yourself out of a funk when you can't motivate yourself to do anything?

[walkwalk]

I've lost my mojo. Frittered the day away being lazy (depressed?) when there's hundreds of things I really should be doing.

Is there anything that always works for you to pull yourself out of this kind of funk? I'm letting myself and my family down and hate being/feeling like this.

I have a mild disability which means I can't exercise, otherwise I'd probably just get my running shoes on and force myself out (like I used to when I was young and healthy)...

Thanks in advance for any tips - Wishing you all a lovely happy day :)

Hi OP, I really struggle with this myself, so I don't have any magic bullets, I'm afraid, but I do find that it helps to put on a 20 minute timer and just commit to doing something productive for that short period. Sometimes, getting started is the hardest thing.

I also find that upbeat music can help.

I could have written your post. I haven't done anything this week, just eaten and watched TV which I NEVER do. I can't pull myself out of this dark mood. I've had two coffees and going for the third to try and find a boost. Sorry, I'm no help but just wanted to say you're not alone.

Snap! I don't know how to fix me

Write the day off, be kind to yourself and try again tomorrow.

Can you set a timer and promise yourself you'll do something just for 10/20 mins?
Something relatively easy like hoovering, washing up, or walking round the block.

It's tough OP, I've found myself in your position many times and I don't always take my own advice on trying to motivate myself. Hope you have a better day tomorrow

I get like that too OP so can really sympathise. I find the timer trick really helps. Essentially I bribe myself eg once I've tidied for 20 minutes then I can sit and watch something for half an hour or after I've emptied the dishwasher and put some laundry on I can sit down and have a cuppa. Sometimes just getting a few things done makes me feel so much better.

Feel the same op. Add in a slug of anxiety too which is unusual. First reaction is to reach for a glass of wine. But I might try and take myself for a walk. Would a walk work for you?

I have adhd unmedicated. I started a list of things under the title how to get going when you really can't be fucked. These things have all worked at points:

Find a pen Find a notebook Make a list of what NEEDS to be done Write down how long each should take based on experience to a good enough standard Make a plan of how to achieve it in that time

1. Lie to yourself e.g. today is a good day etc.

1. Count back from 100 while starting to move

1. Put an uplifting song for 5 mins

1. Switch off phone then do 1.

1. Do all the quick/easy things first

Music, always! Cut out the stodgy food (if you’re eating it) tell someone you trust how you’re feeling, less screen time/phone time. And as others have said take it chunk of day at a time. Just getting out of bed and getting washed is good enough if you can manage it. Be kind to yourself x

Sometimes when I don't want to do something I tell myself I will just put my shoes on and see how I feel.

Then just walk to my car, and see how I feel.

Then once I've got that far I usually just go.

1, get out of bed, washed and dressed.
2, eat a healthy (something) breakfast.
3, have a rest.
4, get fresh air and go for a walk.
5, do jobs while the kettle boils. You'd be amazed at what can get done.
6, limit screen time and social media.
7, be realistic. Your not going to be able to do lots and you need to rest and restore. Your not well, so to get better you rest, eat well and do a little bit each day.

If it has been a whole day I write it off and start again tomorrow. Then I get up shower, breakfast, walk, jobs.

At a low level - procrastinate by doing a different (but more fun/less urgent) task that is still in my todo list.
At a high level - give myself permission to stop pretending I'm doing things when I'm obviously not, switch to prep for the next day by eating some actual food, drinking water, possibly showering and getting some sleep. Food water and sleep are almost always a miraculous cure.

Permission to let yourself wallow is really important. I find if I let myself have some time to really rest, be it an hour or a few days, I naturally come out of the funk when I'm ready to. I have a chronic illness that really limits what I can do sometimes and I often beat myself up for it but allowing myself time to rest and recover is not only useful but essential.

Other things I do include going for a short walk around the block, sitting in the garden (even if it's freezing!), read a book, some simple crafting or tidy/clean something small.

In order to limit the low points I try to drink lots of water, eat as well as I can (but not too restrictive so I don't feel deprived of the things I like), moving regularly and keep a regular sleep schedule.

Also, forgot to add that I've learnt the signs that a drop is coming so I can take some preemptive action. I know that as soon as I start letting housework drop I'm on a rocky path so try and fill my days with things I enjoy to help get things settled again.

Thanks for all the replies. Some useful tips I will definitely try :) sorry to hear others have the same difficult feelings, but also nice to know I'm not alone.

Wishing you all health and energy! X

Hi OP, i was in a bit of a funk at the weekend, I had my birthday in lockdown but couldn't really do anything, the weather and dark nights don't help. I've decided to start eating healthier and doing some gentle yoga in the morning. I'm normally the kind of person that would really rather just stay in bed than get up and exercise but I'm trying to view it as time for myself, a way to unwind and relax before the day starts, I make a cup of tea too to have with me. It doesn't feel like an arduous chore if I view it that way. It's been helping my mood a lot this week.

I have been struggling with the same.

Can you get outside for a walk, or even just to stand/ sit in the daylight?

Can you set a timer for 15 minutes and do just 15 minutes of your to-do list?

If getting up, showered and dressed is as much as you can manage then that's a fine first step.

ps- in 12 days the days start getting longer again!

Exercise.

Im here. I think hI have adhd (non diagnosed) and then go off in circles about getting diagnosed. Or wondering id I'm depressed . Ive been sag on kg phone in bed a lot of mornings. 😔. Not how I want to live

Try writing down 3 things the night before. I do one 'easy' task, one task which I've been avoiding and one other. Limit to 3 things. Then I know I've acheived something each day and I'm not wasting time in the morning, dithering over what I need to do! Often, once I've done these three things, I'll end up finding the motivation to do more. Drinking water and even a short walk can help a lot too. But be kind to yourself too. Good luck

Make two lists - the first is pleasurable; taking a walk, reading a good book, talking to a friend...anything that makes you feel good.

The second is achievements; cleaning a room, having a shower, paying bills...anything that you need to do but are putting off.

Aim to do just one nice thing and one task each day. Then try two each day. Keep a journal to record how you feel, what you are thinking and what you're looking forward to doing the next day.

@Pyewhacket sorry, got my threads muddled!!