This past Thursday, Miriam shared with us her on behavioral activation.

If we are having challenges with keeping motivated to get something done, maybe we may need to look at it differently. 

It turns out we may need to look at things from the outside in rather than from the inside out.

If we are experiencing low energy and are isolating, we may really be missing out on life.  And this might make us feel sad which can then lead to depression. 

So sit back and take a look at what it is that you are trying to get motivated to accomplish. 

So, think about what happens when our mental health drops.  

What happens to you?   Maybe you quit showering, brushing your teeth, or maybe not eating as well as you should.

How about if you just do one tiny thing to get you motivated? 

If you are having trouble with showering, maybe try just doing a little sponge bath?  Just set your one tiny thing you want to do, and remember to aim low.

And then schedule that one tiny thing and do it!

  So, maybe try and think of five things you are good at.  Even fun things can sometimes be difficult to start.  But ultimately we are trying to break the cycle of avoidance. 

Miriam did talk about the importance of making lists.  I am a big fan of lists, and I do usually have a daily to do list.

The important thing to remember about lists is that you don’t have to complete every single thing on your list for that day.  But as you do complete a task on your list, just remember to cross it off.  You will definitely feel a sense of accomplishment by doing so.

When setting your goal to complete that one tiny thing, just remember to not set the bar too high. 

But when you are making progress, try not to disqualify your success.

And remember true behavioral activation leaves you with comfort.

Forget the mastery and schedule small fun activities.

And one day you may have a mastery at something that not only makes you feel competent, but also makes you feel good about yourself.