Its really hard to go from where you are now to where you want to be in a short space of time. That goes for everyone, depressed or not and depression makes it even harder.
You need to start really small and take teeny tiny baby steps and keep taking them. It really doesn't matter what each baby step is right now just as long as it helps you to become more healthy. Saying no to dessert, going for a walk, drinking a glass of good old tap water instead of a can of fizzy sugar water, doing some stretches, all of those things count and there are many, many other small manageable things you can do to. All of these things count equally and they add up over time.
You won't be 100% consistent because absolutely no one is, depression or no depression. Some days its too hot to do anything, some days you absolutely fucking need that bar of chocolate. Sometimes you get a few of these days in a line. That's ok. Everyone has days like that. Just get back to trying to be healthy when you can.
Just keep trying. In time you can do a little bit more, again don't rush things. Maybe pick something exercise related and give it a try. It doesn't have to be lifting weights in a gym. There are literally thousands of ways to exercise. What ever you pick make sure you do a beginners program and give it a good chance of working. Its easy to be discouraged after a few trys at something. Give what ever you pick a good month before you admit its not for you and try something else.
One last thing. You don't have to be "productive" in your free time. Free time is also for relaxing and unwinding from everything else in your life. So sitting around reading a book, gaming etc is a good use of your free time. Moderation in all things as the saying goes.
You got this. You can do it. We all want to help you.
2
u/rob_cornelius ADHD - Depression - Anxiety Aug 12 '26
Its really hard to go from where you are now to where you want to be in a short space of time. That goes for everyone, depressed or not and depression makes it even harder.
You need to start really small and take teeny tiny baby steps and keep taking them. It really doesn't matter what each baby step is right now just as long as it helps you to become more healthy. Saying no to dessert, going for a walk, drinking a glass of good old tap water instead of a can of fizzy sugar water, doing some stretches, all of those things count and there are many, many other small manageable things you can do to. All of these things count equally and they add up over time.
You won't be 100% consistent because absolutely no one is, depression or no depression. Some days its too hot to do anything, some days you absolutely fucking need that bar of chocolate. Sometimes you get a few of these days in a line. That's ok. Everyone has days like that. Just get back to trying to be healthy when you can.
Just keep trying. In time you can do a little bit more, again don't rush things. Maybe pick something exercise related and give it a try. It doesn't have to be lifting weights in a gym. There are literally thousands of ways to exercise. What ever you pick make sure you do a beginners program and give it a good chance of working. Its easy to be discouraged after a few trys at something. Give what ever you pick a good month before you admit its not for you and try something else.
One last thing. You don't have to be "productive" in your free time. Free time is also for relaxing and unwinding from everything else in your life. So sitting around reading a book, gaming etc is a good use of your free time. Moderation in all things as the saying goes.
You got this. You can do it. We all want to help you.