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by Tony Gjokaj May 30, 2024 3 min read

Dealing with depression is no easy feat.

While medication and therapy can sometimes be crucial components of managing depression, there are additional steps you can take to enhance your journey toward better mental health.

Today, I wanted to share five powerful mindset hacks to help you combat depression and reclaim your life.

Let's dive in!

5 Mindset Hacks To Combat Depression

1. Focus On One Additional Thing

When embarking on this journey, start by focusing on just one additional thing.

While medication and therapy are fundamental, adding something more can amplify your efforts against depression.

Take a look at your daily routine and identify an area for improvement, and work on it.

For me, it was exercise.

Initially, I didn't focus on nutrition but on movement for mental health.

As I started exercising weekly, it became easier, and eventually, I added better eating practices to my routine.

Over time, these habits became second nature, and I continued adding more positive practices.

2. Movement Has Meaning

"Objects in motion stay in motion."

I like to look at this principle when it comes to combating depression.

Complacency can be detrimental, so forward movement is key.

It may be challenging to get moving initially due to resistance, but with time, momentum builds.

As you keep moving, it becomes easier to maintain that movement.

Whether it's a walk, a workout, expanding your mind, and more, keep moving forward.

3. 1% Growth Every Day

Aim for continuous learning, growth, and improvement.

This ties back to focusing on one thing at a time.

If you can give just 1% more effort today than yesterday, you're already better.

Think about it: 100 days of 1% growth results in being 100% better than where you started.

Small, consistent efforts lead to significant improvements over time.

4. Track Your Good Days

Tracking your good days can provide valuable insight into your progress.

Use a simple method, like a 1-5 scale, or just note whether it was a good day or a bad one.

This practice helps you recognize patterns and appreciate the positive days, which can motivate you to keep pushing forward.

When I started doing this, I had more bad days than good.

As time progressed, I started noticing the frequency of good days started increasing.

Today, my good days fill my calendar.

Try it, this may be very motivational for you overtime!

5. Lift Your Morning Mood

The morning is the part of the day we have the most control over.

Unlike afternoons filled with obligations and work, mornings can be a blank slate for us.

Dedicate the first hour of your day strictly to yourself.

Engage in activities that lift your spirits, whether it's exercise, a nourishing breakfast, or reading something inspiring.

Even if it means waking up earlier, taking care of yourself first thing sets a positive tone for the rest of the day.

Here's how my Lift My Morning Mood Routine looks lately:

  • Workout Session (15 minutes minimum, can roll into an hour if it's Jiu Jitsu)
  • Read or Audiobook (10-15 minutes)
  • Morning Post-Workout Protein Shake (5 minutes)
  • Journal Wins from Yesterday, Create Goals for Today (5 minutes)

Just by doing these few things, I have taken care of my mind and body, and I feel good!

BONUS: Give 100% Of What You Can

On days when you can't give 100% of your usual effort, give 100% of what you can.

If you can only manage 60%, give that 60% your all.

This approach is a significant win and prevents bad days from derailing your progress.

Fight Back Against A Depressed State

Consistent progress and growth, even over 90-100 days, will make you truly appreciate the support and efforts you’ve put in.

Keep moving forward, and don't let the tough days overshadow your achievements.

You deserve to be a better you, so work towards that with whatever you can give each day.

Until next time!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.

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