Low energy can make even simple tasks seem impossible. Find real-life strategies to help you move forward.
Motivation can feel elusive when you live with bipolar disorder.
Some days, bipolar depression takes hold, making you feel completely unmotivated and struggling to get out of bed or shower. On other days — during a manic or mixed episode — you might feel a surge of energy to tackle specific tasks, yet still lack the focus to address what actually needs your attention.
Because your energy levels fluctuate wildly based on mood, sleep, diet, and exercise, it is essential to have a toolkit of go-to strategies for when motivation feels just out of reach.
So, what actually works when your tank is empty?We asked the bpHope community to share their best motivation hacks — the specific things that help them beat procrastination and get moving, even when it feels impossible. Here is what they had to say; hopefully, you will find something that resonates with you, too.
Editor’s note: Comments have been edited for length and clarity.
Get Up Early to Get Things Done
I get up at 5:30 to start my day. Then, by about 10 a.m., I’m procrastinating again. But if I start early, I can get things done.
— J.T.
I’m most productive in the morning, so if I get up around 7 or 8 a.m., shower, get dressed, and start doing things, I’ll get more done.
— K.A.
Stay Organized as You Go Through the Day
A tiny motivation tactic I tell myself is, ‘Don’t put it down; put it away.’ It helps around the house, but I have a garden like a jungle and a mess for my social life.
— E.S.
Start With One Small Task, Like Putting on Your Shoes
I start by putting my shoes on. Then I do a small part of what I’m procrastinating — and don’t sit down until it’s done.
— J.E.C.
Do the task in small increments. It feels handleable that way.
— S.F.R.
Practice ‘The Five-Minute Rule’
I practice ‘The five-minute rule.’ If a task comes to mind and it will take me five minutes or less, I do it right away. Completing one small task motivates me to do more.
— K.E.T.
Break the Task Down Into Manageable Time Chunks
I break the task down into short times to work on it. Then, afterward, I reward myself with something meaningful once I’ve tackled the job at hand. I also work at not judging myself if I procrastinate sometimes.
— N.S.
Make Your Bed First Thing in the Morning
I start by making my bed, which helps me get motivated for the day.
— T.L.
Invite Someone Over to Be an (Unofficial) Accountability Buddy
Invite someone over. Depending on the person and their reason for coming over, how much I need to clean in advance will affect how much I need to clean. I’m still rabbit-trail-clean, but I feel productive and satisfied that I did my best. Sometimes, I just throw a cute, smelly wax cube into the fridge or cabinets and fluff a comfy couch spot.
— K.C.R.
Watch YouTube Videos for Inspiration to Get Motivated
I’ll watch YouTube videos on something, like cleaning, to help motivate me to clean.
— M.J.G.
Keep a Routine — and Stick to It
Keep a routine! Every day, I drink coffee, do chores, shower, then keep going.
— C.N.P.
Implement the ‘Do It Now’ Rule
I implemented a ‘do it now’ rule in my home. I hold myself to the rule just like everyone else. It keeps everyone on top of everything, and nothing gets overwhelming anymore.
— M.K.
Read a Self-Help Book on Motivation
I read Get It Done When You’re Depressed by Julie Fast and John D. Preston, PsyD. It helped me a lot.
— A.T.C.
Do Something Fun and Carefree, Like Listen to Music or Dance — Or Both
Turn up the music and dance!
— P.H.
I Procrastinate: I’m Still Trying to Figure Out How to Get Motivated
I haven’t figured it out yet — I’m the Queen Procrastinator!
— K.H.
Everything that’s meant to happen has happened, whether in the past, present, or future. I take solace in knowing my procrastination means nothing in the scope of my time here.
— S.C.
Housework is like homework — and I always left my homework until the night before it was due!
— K.S.
Waiting until the last possible minute to do something. Jokes — jokes get me through!
— A.S.
I’ve got nothing — I’m a procrastinating queen.
— D.A.W.
If You Procrastinate, Make It ‘Organized Procrastination’
Enact a structure for procrastination with timetables, calendars, reminder alarms, and so on.
— M.D.
Like Nike Says, ‘Just Do It’
Just doing it (ha). And then I am proud of myself when it works.
— D.M.
Just do it. You’ll be much happier if you do.
— S.V.
UPDATED: Originally published November 26, 2024