We've all heard the phrase, "Just stay motivated!" But let's be honest—there are days when motivation is nowhere to be found. Maybe you woke up feeling down, overwhelmed, or just plain tired. The truth is, motivation is fickle. It comes and goes like a fleeting burst of energy.
Discipline, on the other hand, is what carries you through when motivation has packed its bags and left the building—especially when you're struggling with depression.
The Myth of Constant Motivation
Motivation is often romanticized as the driving force behind success. You know the feeling: you start something new, full of excitement and determination, and for a while, it's easy to keep up the momentum. But what happens when that initial spark fades? That's where so many of us feel like we've failed. We think we're supposed to feel motivated all the time, but that's just not realistic—especially if you're dealing with depression.
Depression makes everything more complicated. It can sap your energy, cloud your mind, and make even the simplest tasks feel like climbing a mountain. When you're in that headspace, relying on motivation alone isn't going to cut it. And that's where discipline comes in.
Discipline: The Key to Consistency
Discipline is often misunderstood. It's not about rigid self-control or forcing yourself through misery. Instead, it's about creating habits and routines that carry you forward even when you don't feel like it. Discipline doesn't require you to feel "on fire" every day; it just asks you to show up, no matter how small the effort.
Here's the beauty of discipline: it removes the pressure of needing to feel motivated. You don't have to wait for that magical surge of energy to start working toward your goals. Instead, you build systems supporting you even when your emotions run low. This is especially important when you're dealing with depression because, on those tough days, discipline can act as a lifeline.
How to Build Discipline When You're Depressed
It's not easy. Depression makes it incredibly hard to even think about getting started, but here are a few steps that can help you build discipline and keep moving forward, even on the hard days.
Start Small: Micro-Goals for the Win
When you're feeling down, even thinking about tackling a big task can be overwhelming. So don't. Break it down into tiny, manageable pieces. On days when getting out of bed feels like a victory, start by setting small, achievable goals. It could be something as simple as putting on your workout clothes, drinking a glass of water, or going for a five-minute walk. These micro-goals build momentum, and eventually, they turn into habits.
Pro Tip: Give yourself permission to do less. Sometimes, "just showing up" is the win.
Create a Routine: Make It Non-Negotiable
Having a routine can be a game-changer. When you have a set plan in place, you reduce the number of decisions you need to make (which can feel impossible when you're depressed). For example, if you know you will work out every Monday, Wednesday, and Friday at 7 a.m., it becomes part of your day, not something you have to think about. Routines give you structure when everything else feels chaotic.
Personal Note: Maintaining a routine has been crucial for me. There are days when I don't feel like working out after training all day but sticking to my routine helps me push through, even if it's not my best workout. It's beneficial to schedule my training sessions to hold myself accountable.
Remove the All-or-Nothing Mentality
One of the biggest traps in any fitness or wellness journey is the “all-or-nothing” mindset. You know how it goes: you plan a perfect day—healthy meals, a workout, maybe some time for self-care—but then life happens. Maybe you miss a workout, or you give in to a craving, and suddenly it feels like you’ve “ruined” the day. This kind of thinking is incredibly common, especially when you’re struggling with depression. It’s easy to feel like if you can’t do it all perfectly, it’s not worth doing at all.
But here’s the truth: life is messy, and so is progress. The “all-or-nothing” mentality often holds us back more than it helps. It makes us feel like our efforts don’t count unless they’re flawless. But the reality is that small, imperfect efforts add up to big changes over time. You don’t have to eat perfectly or nail every workout to make progress. You just have to keep showing up, even if it’s not exactly how you planned.
As a personal trainer, I used to feel like I had to practice what I preached 100% of the time. If I didn’t, I felt like I was letting myself down, and that mindset became exhausting. I’d beat myself up for any small “mistake,” which led to more negative feelings and made it harder to stay consistent. Over time, I learned to embrace imperfection. Now, I focus on showing up, even if it’s not my best. Progress isn’t about doing everything perfectly—it’s about doing what you can with what you have on any given day.
Pro Tip: Remember that a small step forward is still a step forward. One healthy meal, one short workout, or one moment of mindfulness is better than none at all. When you shift your focus from being perfect to being consistent, you’ll find the journey feels much more sustainable—and a lot less overwhelming.
Accountability: You Don't Have to Do It Alone
When you’re struggling, having someone who knows what you're going through can make a world of difference. Whether it’s a friend, a family member, or a coach, find someone who can gently hold you accountable. Even just sending a text to let them know you got through your micro-goal can be a boost on days when it feels hard to keep going.
At Internal Fortitude 2.0, we believe in the power of community. We’re here to walk this journey with you, not just through the highs, but the lows, too.
Be Kind to youself: Discipline isnt Punshment
Finally, and maybe most importantly, discipline isn’t about being hard on yourself. In fact, it’s about being kind. Building discipline is an act of self-compassion. It’s recognizing that you won’t always feel motivated, and that’s okay. You’re creating systems that help you through those days, giving yourself what you need to keep moving forward, even when it’s tough.
On my hardest days, when I don’t feel like showing up for myself, I remind myself that any effort is better than no effort. Discipline isn’t about pushing myself to the limit—it’s about taking care of myself in a way that’s sustainable.
The Bottom Line: You Can Do This
Motivation is excellent when it's present, but discipline will get you through when it's absent. If you're struggling with depression, know that you're not alone, and it's okay to start small. The key is to keep showing up for yourself, even in the smallest ways. You're building strength—not just physically but mentally and emotionally. And that's something worth fighting for.
Let's talk about the struggle. Comment below.
Instructor Nez
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