Bipolar disorder can make even everyday tasks feel overwhelming. Here’s how to start small, build momentum, and keep going.
As a brain-based health condition with chronic symptoms, bipolar disorder can sometimes throw a wrench in the best-laid plans. Especially during periods of bipolar depression, getting up and moving forward with your goals may feel impossible.
And during manic or mixed episodes, sustaining momentum may prove to be even more challenging.
With any new goal or habit, it’s important to start small and stay practical. Your available resources and energy levels will vary, especially when disrupted sleep, anxiety, and mood instability slow down your preferred pace. Here are six ways to get moving when motivation is lacking.
1. Start With the Smallest Step
When every molehill feels like an Everest, the first priority is simply breaking through that initial stuck feeling. Put your larger goals on the back burner (just for now!) and focus on building a little momentum.
It might feel counterintuitive, but lowering your expectations in the beginning makes it easier to move forward. The key is to do something you can actually manage, no matter how small. Ask yourself: What’s one thing I can do right now to shift from stationary to moving?
If a shower feels overwhelming, maybe just wash your face — or even your hands. Break tasks into tiny, doable steps. There’s no shame in starting small. In fact, it’s worth celebrating because every step forward is progress.
2. Make Motivation Feel Good
Once you’ve chosen a small, doable goal, write it down — and when you achieve it, take a moment to give yourself credit. Psychologist Dan Bilsker, PhD, puts it this way: “Reward is like the fertilizer applied to a plant.” Just as a plant grows stronger with nutrients, your motivation grows when you nurture it with encouragement.
Momentum breeds momentum. Meeting even the tiniest goal feeds self-efficacy — the belief in your ability to succeed — and that confidence can give you the spark to get out of bed, take a shower, or step outside.
RELATED: Bipolar and Resilience: Get Going When You Can’t Get Up
So lean into the power of positive reinforcement. Keep a simplified to-do list, and as you cross off each item, let yourself notice the progress. Reward yourself in ways that feel good — maybe a cup of coffee, a favorite playlist, or simply pausing to acknowledge, I did it.
These small celebrations aren’t trivial; they’re fuel. And the more you feed your progress, the more energy you’ll have to keep going, one small step at a time.
3. Set Yourself Up for Success
Relying on willpower alone can be exhausting — and often short-lived. Instead, setting up small mechanisms to guide your behavior takes the pressure off having to summon motivation from scratch every time.
Because bipolar symptoms can sometimes sap drive and energy, it helps to build in supports that make progress more automatic. Look ahead and make commitments — whether to yourself, a loved one, or even your calendar — that give you a clear reason to take action.
Then, ask yourself: What can I do right now to make starting easier tomorrow? For example, prep ingredients for a healthy breakfast the night before, or place your journal and pen on your nightstand so reflection becomes part of your bedtime routine.
By planning ahead and simplifying tasks, you create a path of least resistance. Each small proactive step helps you conserve energy, reduce feelings of being overwhelmed, and steadily move closer to your goals.
4. Create Cues That Spark Action
Sometimes, what keeps us from moving forward isn’t the task itself — it’s forgetting, delaying, or getting stuck in indecision. That’s where simple prompts come in. Small visual or auditory reminders can streamline the process and help you avoid getting stuck in a rut when motivation is low.
Think of prompts as gentle nudges that guide you toward what you already intend to do. Laying out your exercise clothes the night before is one example. Sticky notes on the bathroom mirror, a reminder on the fridge, or phone alerts scheduled throughout the day can all serve the same purpose.
These cues cut through the exhausting “should-I-or-shouldn’t-I” debate, removing one more barrier between you and your goal. Over time, prompts become habits — reliable triggers that help you take action almost automatically.
5. Connect Goals to What Matters Now
Goals feel more motivating when they’re tied to something concrete and personal. A broad aim like “improving heart health” is worthwhile, but on tough days, it can feel too distant to inspire action. Shifting your focus to more immediate benefits makes the goal easier to rally around.
Take exercise as an example. Movement releases endorphins — feel-good chemicals that can instantly boost your mood. Research shows that pausing after exercise to notice and appreciate those positive feelings makes it more likely you’ll want to do it again.
This principle carries over to other areas, too. Whether it’s finishing a chore, writing a page in your journal, or preparing a healthy meal, look for the immediate payoffs: relief, pride, clarity, or even just a lighter to-do list. By documenting or journaling these reactions in the moment, you not only track your progress but also reinforce your motivation to keep going.
When your goals connect to what matters right now, they stop feeling abstract and start becoming fuel for daily progress.
6. Give Yourself Grace
Finding motivation with bipolar disorder can be a challenge, but it’s possible. On days when energy is low, try streamlining your obligations. Even smaller goals can sometimes feel out of reach, and that’s okay.
The key is to focus on what you can accomplish — no matter how modest — rather than criticizing yourself for what doesn’t get done. Sometimes that means paring down your have-to-do list, knowing you can always add tasks back later when more energy is available. By slowing down instead of pushing relentlessly forward, you actually protect your momentum and avoid burnout.
Motivation doesn’t have to come in big leaps. It builds slowly, through small actions, gentle adjustments, and a willingness to start again. Each step counts — and with patience, flexibility, and self-compassion, you can keep moving toward your goals, one day at a time.
UPDATED: Adapted from “Get Your Momentum Going,” May 16, 2024