"A shower can change your life sometimes" So true!

I think anxiety definitely comes into it also. If I feel anxious about a task then I'll put it off. The more I put it off, the more anxious about it I feel.

I watched this video in bed, worrying about the day as usual, and now I’m going to give myself a little grace and take a walk.

Oh yes... I wake up at 5 and by 6:30 I am walking in the park... The aromas, the birds, the breeze and the freshness of the morning and the rising sun peeking through the trees, is MAGICAL and it really lifts your mood. After an hour walk with my dog, I go and have breakfast. It is just the best time of the day for me. Love it!

Kati, you're like the bigger sister I've never had. Glad you're doing this

Oh i see thanks for making another type of video not just saying get up and do it. I lost my grandma i lived with and i lost my child, I simply start to cry out of nowhere and it comes and goes as you say that grief,its so special when your child is....uh...im gonna watch now full video. I felt like sharing this loss for the first time i have a hard time expressing and processing it.

"Morning walk" Got it! Thanks, Kati. At my age (82), if I can accomplish one thing a day, over and above existence demands, i feel pretty ok. Tho, sometimes even that is hard.

I like how you shake your head and your ponytail moves, it looks like you are also enjoying it which makes it even more enjoyable if that makes sense. Just gives me a good feeling 😂

I spent the last 4 years working in the army. My motivation was based on my team and organization. Without that I’ve found it harder to be motivated and productive for myself. Thanks for your video.

Thankyou Kati for all the positive affirmations ❤❤❤❤ and being there for us emotionally 🎉

Your timing was everything. I was thinking how unmotivated I am to do things. I question if it is depression. Before I head there, I have re-visited morning walks. 2 days in so hoping I'll see some results soon! Thank you !!

That was sooo incredibly put together, thank you so much articulating it so well ❤️

In a realm where golden sunbeams play, A woman walks, her hair a sunlit array. Her locks, a dance of radiant light, A tapestry of gold, so pure and bright. As dawn unfolds, her tresses gleam, Like sun-kissed waves upon a dream. Each strand, a ray of golden light, Illuminates the world with sheer delight. In the meadows, where flowers sway, Her hair cascades, a sunlit display. Like daffodils in a golden spree, Her presence paints a jubilee. Through storms that rage and skies of gray, Her hair holds steadfast, come what may. An allegory of strength and grace, A ray of hope in every place. Like sunlight’s touch, her laughter rings, A symphony that gently sings. In every heart, a warmth it stirs, A cherished light that love avers. A golden halo, framing her face, A vision of beauty, time cannot erase. Her hair, a beacon of hope and grace, A ray of golden sunlight, in this mortal space.

This video is excellent! H.A.U.L.T is a key in my recovery. A shower CAN change your life... for that day. It feels amazing. When my mom died I lived in pajamas for an entire year. I changed them daily but I had a few pairs so I could rotate. I'll never forget. I had the green and blue check print from L.L. Bean and a few others. These stick put to me because I even wore them to the store and to Christmas dinner. When you're grieving you need rest. Deep rest. You need good people to just love you. And if you don't have that... like I didn't have that.. you have to learn to love yourself or at least pieces of yourself. One piece at a time. Try to do any kind of artwork. Doesn't matter if you think you're good or not. I was always told I was wasting my time in my early days of painting but I didn't stop. I thought how could anyone say this to another person who is just trying to relax and forget for a little while. Life's been tough... and I'm still here. Painting away. Thank you for this video.

Another (maybe?) hinderance to motivation is, with an avoidant PD, is overcoming the fear of all the things that might go wrong with anything you want to do. One way out of lack of motivation with depression is having a job that demands you show up and do your job, mostly if it is a physical one. But maybe that just makes you supress it instead of dealing with it.

I have a huge list of things I need and want to do.

What a gift this video is! Thank you, Kati!!!

I needed this SO MUCH! Even though I’m in therapy she NEVER acknowledged that the loss of my mom 8 months ago could be a HUGE FACTOR! Ugh Your suggestions meanwhile are such wonderful an amazing list of supportive & realistic strategies… practical/ doable! Thank you SO MUCH FOR YOUR CONTENT Kati!

Try 2 1/2 years - three years to recover. You get better and you can smile and function and the elephant sitting on your chest is gone. You’re not so depressed that you’re incapacitated but still having a good cry is so refreshing. Some sorrows are back in the background, and you don’t realize what’s pulling you down some are in your face interfering with your thoughts. I lost my husband and my mother (both bedridden) in a three month period then my precious only son died about a year and a half later. My mother was about 30 days away from being 100 so she had been in my life daily for a long long time. I was so exhausted when they died I was not functioning because of tiredness. However, when my son died, it was like being hit with a freight train. When I go to my doctor for regular visits, the admission person, greeter at the front door, and the nurse all three ask me if I’m depressed. I want to say thanks for reminding me. If I’m halfway out of the hole, they push me back in. One time I forestalled my doctor and said, please don’t ask me if I’m depressed everybody’s dead and I’m doing fine.

Ok I just can't. I'm not going to be able to finish the video. Crying and sad that my life is in "The Suck". Lots of time sensitive things and I get so overwhelmed so fast. Kati you are so sweet, thank you for being you 😽

Hi Katie I hope your well send love from uk 🇬🇧🇺🇸❤️❤️❤️

I think sometimes people get, understandibly so, caught up in deciding the hierarchy of priorities and that paralyses them. One tip is to try to let go of that “rule” and tell yourself that you will have to do all these tasks someday anyway. So just look around and see what task is in front of you, no matter how silly or unimportant it may look like. Maybe it’s “I should wipe this desk. It’s been ages since I did that” and just the ACTION of taking the stuff out of the desk, getting a wipe, wiping it and putting it all back up (which will prompt you to more tasks like organizing and throwing some stuff in the trash), will TAKE YOU OUT OF INERTIA and will get your mind going and your body going. It’s like turning on an old car. It takes a while for it to be ready to go. Plus, when you look at that clean table, guess what? DOPAMIME!🙂 You DID something. You accomplished a task! Yes, the desk may not be completely organized the way you want but the task was to take off the dust from your desk and you did it. You shouldn’t have a dusty desk, it’s unhealthy, it’s dirty. You FIXED IT. 🙂 This may take you to the kitchen to wash dishes, to do laundry, etc. It’s just a simple task to take you out of inertia. Always think about some little task like that. Think about the little task for tomorrow before going to sleep. Take the trash out from every trash can you have, for example. Or put all the shoes that are on your entry way back in your closet, etc

Oh i’ve watched “that kind of talk” about willpower and 54321 get up! and been guilty about it because it sounds so easy and i should’ve been able to do it but no it is still hard for me, so now i dont have to feel bad about it. thank you for telling us this.

That awkward moment when you live somewhere like germany and THERE IS NO FCKING SUN EVER IN WINTER. Seasonal depression is frustrating .. summer is not even over and i miss it already.

This is very helpful! Thank you so much for sharing as I really needed this! 🙏

Short simple to do list havr made a big difference in my life. On my rough days, it's nice to check something off, even if a simple as making lunch or putting work clothes out for the morning.

Thank you, Kati. Really high-quality advice and information, and excellent supplement to my therapy work for lifelong depression. Thank you again.

This is a lesson I so importantly need to learn. The only things I am motivated to do is all things alone, such as maintaining, repair, modification, and updating of my belongings, land and vehicles. I refuse to hire any, "professional," to do anything for me, save health care. But, when it comes to switching jobs, going to palaces where people are, leaving my property, except for work, and meeting people, I feel it is completely unnecessary, unimportant, problematic, and feel no motivation to do it. I fact, I feel it may hinder me. This may, or may not, be bad.

The talk you did of findind things you enjoy after work is really helpful. Ive just started a work placement for vet nursing 2 days a week for 8 hrs 9am-5pm which is draining, but I’m just gonna focus on what I am doing and the bus ride home and going home at the end of the day. 😅 this is exactly the video I needed ❤ thanks Katie

Thank you for this video, I have chronical depresion and I've been struggling to do the basic everyday things. This helped

Thank you Kati! I use Google tasks similarly to how you demonstrate the task list on a notepad. It's helped a bunch!

What if I get anxiety every time I think of the task I need to do and therefore I don't do it and don't like to think about it?

I've actually thought about getting a dog because cuddles are awesome and it would sort of force me to go for walks more often.

Girl, I'm so glad I recently stumbled upon your channel or rather you showed up in my feed! You made me laugh out loud at myself!! I'm struggling with something, not even sure what yet, but a couple of physicians have stated that "depression causes pain" that in turn I shared with the psychologist, that my SSDI case worker sent me to for evaluation, that if one more Dr tells me that depression causes pain without considering that just maybe the GD pain is causing the depression, I may .... She jumped in to finish my sentence and said "scream?" I told her "I was gonna say prison but ok". You are the first explanation that I can actually resonate with and seeing myself in pretty much everything you've said here opens a door that I can walk through. And feel like I belong for once. I think more people do understand where I'm coming from but won't admit it because then they'll have to acknowledged that they're just as fucked up and crazy as they accuse me of being and its their bullshit that got me here, lying ass, fake, manipulative fuckers, only they didn't expect for me to get pissed and fight back. They thought I would just ball up in a corner sucking my thumb! And Prozac only intensified the self-preservation instinct in me. Is there anything you can gather from that? I have started journaling some, especially in the comments section of KZfaq because they allow more space than tictok. Lol but I delete because everybody don't need to have that kind of knowledge or access to your life now do they!?!?

Thank you Kati for sharing such things that are still not openly discussed. However, even if I saw and agreed with the points that you've covered, I know I won't be able to start to recover. I'm not hopeful nor interested. I just feel extremely exhausted all the time and lost motivation to do anything. On the weekends or on leave days, I just stick to my bad or read and don't like to go outside at all.

Hi Kati this is really helpful! ☺️🙌🏻 and thank you, and I suffer from a lot of greif and I have had a lot of loss in my life, and I suffer from depression as well, and find motivation hard sometimes, but I don’t feel depressed now, like I use to going back 3 to 4 months ago this year and I am watching from the UK 🇬🇧 🤗

This video came just at the right time for me! :)

Thanks, in it's time.

I'm going to try that tip with folding the page, sounds helpful.

This is so so so helpful ❤ Thank you ❤

It's cool to hear you recommend Huberman Lab. I got introduced through his fitness series with Andy Galpin and have felt he's a reliable source. But I don't have a background for a lot of what he covers to really know, so it's reassuring to hear a recommendation from you.

Thanks Katie your help me with my anxiety and cerabal palsy

love it. walks work for me.

These are really helpful. Thank you ❤

Thanks!

Thank you so much Kati 💝 I lost my dad two years ago but I also struggle with depression and social anxiety for many years. It is extremely difficult to take my dog for a walk because I truly dislike my neighborhood. Unfortunately I also struggle with getting help 💔 I have said it before but I still wish you were my therapist 🌻 Unfortunately there aren't many good therapists 😭

Never underestimate the power of self generated gratitude and the overestimation of expecting that gratitude from others. 'You' generated gratitude is essential.

Thank you kati so much I will definitely speak to my therapist in our next session

GREAT Tips! Especially like the folded To Do List.😁 Katie...Can you do a video on how hot temperatures affect depression/anxiety and coping skills? Im in Texas with triple digits...and its been hard.

Great video

Taking care of my balcony birds in the morning has done wonders! ❤

Thank you

Good morning and thank you!

Does walking to work shortly after a quick morning routine count?

I used to take tennis lessons in the early morning (in the winter, shudder, shudder !! :) ) of course you are bursting with energy after that. And of course you don't make yourself popular when you come in at your work and you see people slouching and still half sleep ..... Ahh.. those were the days...😮‍💨

Hope you’re loving your new home!

Hi, I´m Tony and I live in Brazil. I start watching your videos just because I´d like to start sharping my english listening skills and because I´ve facing depression for at least four years; I I´m not used to sharing my life experiences in any video in youtube. But, I´d like to say that I´m trully suffering in these last days because, for e It´s hard you expend four years hating yourself and asking to God not waking up in the morning and then, some time later, start wanting to live more than Ever; I didn´t get into a College yet and my biggest dream is becoming an aerospace enginner, because I love caulus and I have a Inner child that makes me believe in the possibility to build rockets one day. But since I know me as a person I judge and pressure myself too much; Somedays When I don´t study enough or when I cannot follow a Plan, I start guilting me, I start to call me as Lazy and procrastinator; I am requiring myself all the time, I can´t spend a day relaxing whitout pressure myself for no be Studying and because I don´t work so, for this fact, I think that I´ve Focused 100% of my time in order to become each more time productive; My Mon and Family don´t pressure me in nothing but, Some time I imagine Myself just like a " Dead Body" taking space at home; I watch motivational books and read Books about self-help and I feel sad for not live the life as I should; I can´t Set up and Follow a plan, even to follow my objectives. That makes me feel like a Liar and without a Place to reach in life; I lost My dad when I was 13 and Now I´m 23... Oh, God... I sorry to share all this Shit But sometimes I think I was a Mistakes in all scales of existence; I think About death everyday, about the possibility of dying without never explore my true intelectual potential; I trying to be someone Better but sometimes It seems never happen in my life; Hopeless, sadness... I fucking Trying. Sorry for take your time.

❤❤❤❤

Best Therapist Ever!

Getting out of bed is hard. I'll spend an hour on my phone before starting my day which I know is the wrong way. Try writing that you've noticed it, own it and write how you'll mitigate it with some small steps. I agree with getting out of bed and going into the garden for some sun helps.

Was that a Marky Mark reference at the beginning? I'm ready to start my day now!

❤

Can you make a video on Radically Open DBT (RO DBT)? I'm in therapy for it now but curious how you'd explain it. Thanks!

Katie, I’ve always experienced anxiety being outside in the sun due to childhood trauma. Would you still recommend being in the sun even though it’s a tension producer for me. (I do get outside it’s just always something I avoid or try to get through as quickly as possible.)

It’s been over a year and a half since I lost Leesa. The pain hasn’t stopped. I dread waking up every day. It’s just more pain. I don’t want to do anything. I don’t enjoy anything anymore. I just want the pain to stop. 😢

Hi Kati. I'm hoping you can point to the the right video of yours....you talked about a step by step 'emotion or feeling story' to help us figure out what the reaction we were having to what emotion and trigger....eg what happened, what is my physical reaction, how did I react, etc.... can you recall which video of yours this was in?

avoiding people that constantly bring you down - or focusing on myself at those times when i have to deal with them yup yup thats where its at - H-A-L-T good too!! Recently off the meds now just cope and hope with a little self help

Hello, Mrs. Kati, I have a question. I just watched your three tips to self-motivated and I found it interesting. But I have a question about the depression part that you were talking about. I know that I get depressed sometimes because of my work and how my life is going, and it's caused me to lose my motivation to do the stuff I love. But my question is this, can being about people like family members cause you to be depressed? I have a mother and uncle that I love, but whenever I'm around them or speak to them or even being in their presence drains me mentally.

Any specific ideas how to retrieve my motivation for doing progress notes?? I have adhd and cptsd and My inner child keeps winning out over my inner Adult, and as a therapist I've obviously been successful in being self, compassionate, a little too much.

The person in the question had lost motivation due to the loss of a person. I have lost all motivation due to the loss of my two cat fur babies (2016 and 2020). Life didn't mean much to me before but when I got them I felt better (I have ADHD and very bad depression / sucide ideation). Now they have both gone I feel lost without them. Please don't say "They were just cats. Get over it". They weren't 'just cats' but my family. I have never loved a person and a person has never loved me. But I did feel loved by them, and I miss them every nano second of every day.

So you your last tip I will try.

5:16 I work in a job that has me indoors from sunrise to sunset. guess I'm screwed.

What if: 1) you're living in the county where sun in the morning is really lucky day? 2) you have actually anxiety to go out... But you still want to do things, and the thing you aurally want to get motivated to do are outside?

You didn’t say bye & wave at the end this time. 🙁 Otherwise a super helpful video. 👍🏻

Question: so a max of 7 things; and each about an hour long. If I have work for 8 hours does that count as all 7 things? Or is it like …. 2-3 things

What about just waivering motivation? Sometimes I lack motivation.

I hate my day to day. so much stress from school and not fun. I wish i could be done with all.

I wonder if viewing moonlight helps REDUCE cortisol because baby I got a whole lot of that already!

so I'm recording the weirdo on TV and they pan and bam it's you. oddly I recognize you because you look like someone else I know but I also like your stuff and listen also am a neighbor ish since I heard you moved to Austin. I know your married im not being stupid although you are cute. gigidi gigidi lol.

What if, in conjunction with a psychological block, you have a philosophical block against motivation as well? Then what?

6:00 And did you make this a regular practice...?

Is better help free and private?.

Also the “can only hold 7 things in your mind” thing is an average, example: got ADHD? Might be less (and this is also how ‘stuck in waiting mode’ happens XP)

2:37 I think that's from Mel Robbins. 😁 Ikr. So shortsighted, annoying and unhelpful.

As always, excellent video & info. I've been using my phones notepad to hold my honey-do & grocery lists. FYI - loved the beginning frivolity. Shows you're human. Thank you.

Hi Kati I have no friends to check in with at all

That grief BS and the DSM imfuriates me. My father had to bury 2 of his sons... He sat staring at the wall for 6 months till it sunk in with the 2nd dead kid.... Some idiot GP diagnosed him with depression. He was then prescribed SSRI'S because "he had a chemical imbalance" that caused "depression". Turns out that was all bullshit made up garbage. No one ever had evidence that chemical imbalance was even a real thing. I knew this at the time but you know the DSM knows all... lol... most of it is writings by kids in 4th year university PHD garbage so they can graduate... It's philosophy at best, lets be honost about it. The anti depressants allowed him to dissociate from the grief process. 12 years later and I am an lonely only child watching my elderly parents die still sad that their kids are dead. They never allowed themselves to feel much. They thought no feeling meant having it together. Lives numbed and unfelt. I will not get over being sad whenever I think about my brothers. It's ok. It doesn't rock me to the core anymore. I can handle the sad and laugh anyway. Grief is a sometimes lifelong bag to carry... you learn how to do it and it usually gets easier.... or you drug yourself to feel nothing. IDK.... Western society needs to harden TF up and start facing death in a much healthier open way. It's a major part of life that we ignor and then freak out when death inevitably comes to the door....

Could you look you a book haunted true ghost stories by Allan Zullo

You helped her once you can do it again

Eugenia Cooney... can you reach out to her please

The problem I have here is you still talk about things like depression as if they are somehow different from grief or patholgical in some clinical sense or as you say a "mental illness". What do you even mean by "mental illness"anyway? Just because the example someone gives of a loved one dying and so they find themselves unable to get up or feel motivated and yet are told to push thorugh by an obviously inadequate therapist,when it seems clearer that maybe the person lacks motivation because they are needing to grieve and that inability to grive or know how to griive is being blocked in some way and resulting in this thing called "depression". Who is to say that any form of depression isn't simply a blocked grieving process or due to simply unexpressed emotions and unacknowledged grief which could be about many things not simply a loved one dying. Why do we have to label these things and decide where they come in the dsm or if they constitute a "mental illness",when they are simply signals telling us that somehting needs attention and we need to take care of ourselves and listen to what we are trying to block out or are numbing ourselves to. Also I wouldn't tell that therapist anything,I would fire that therapist because any therapist who tells you to lose will power when you have stated a death of a loved one clearly does not know what they are doing.

this works for rich people maybe lol

How about Eugenia Cooney…she needs your help again…😥

Thank you so much for your videos Katie, I needed that one ❤‍🩹

For me, a med change helped increase my motivation. Been on sertraline (zoloft) for years and I struggled with low motivation, brain fog, etc. My psychiatrist suggested taking welbutrin along with my zoloft.