Motivation & Mental Health

By Suzanne Hamil, LMSW/RSW

Have you experienced a time when even getting out of bed felt like climbing a mountain? Your to-do list was endless, but your energy was gone. People telling you: "You just need more motivation." But here’s the truth: motivation and mental health are deeply connected – and it’s not as simple as willing yourself into action.

We live in a culture that celebrates the hustle. "Work harder. Push through. Never quit." But here’s the truth no one talks about, sometimes, the strongest thing you can do is stop pushing – and start paying attention to your mental health.

Part 1: The Myth of Motivation

• Motivation is often portrayed as this magical force that successful people wake up with every morning.

• Reality: motivation is inconsistent. It comes and goes, influenced by sleep, stress, depression, anxiety, and even our brain chemistry.

• When mental health struggles show up, motivation doesn’t just vanish – it can feel locked away behind a wall.

Part 2: Redefining Motivation

• Instead of thinking of motivation as a spark you wait for, think of it as a muscle you build.

• Small actions can come before motivation – not after. (E.g., "I didn’t feel like exercising, but I put on my shoes. That small step created the momentum.")

• Mental health changes how heavy those first steps feel. For someone with depression, brushing their teeth can take the same energy as someone else running a marathon.

Part 3: Science Meets Self-Compassion

• Neuroscience shows action fuels motivation, not the other way around. Dopamine spikes when we accomplish something, even small.

• But here’s the mental health truth: We can’t shame ourselves into action. Self-compassion creates safety, which opens the door to trying.

• Instead of asking, "Why can’t I do more?" we need to ask, "What’s one small thing I can do today that my future self will thank me for?"

Part 4: The Reframe

• Motivation isn’t about becoming unstoppable. It’s about learning to start – over and over – even when it’s hard.

• Progress in mental health is rarely a straight line; it’s a cycle of setbacks and restarts. And that’s not weakness – that’s resilience.

So, here’s the challenge I want to leave you with, stop waiting to feel motivated before you move. Pick the smallest action you can take, no matter how insignificant it feels – send the text, drink the water, step outside for two minutes. That action is proof: you’re capable. When mental health makes motivation feel impossible, remember – you don’t need a spark. You just need a start.