Feeling Like Every Day is the Same? Here's How to Add Variety When You're Depressed
Do you ever get the sense that each day bleeds into the next lately? That no matter what you do, every 24 hours seems painfully similar? You're not alone. Many people struggling with depression report feeling like their days are monotonous and uneventful. The fatigue and low motivation that often accompany depression can make it incredibly difficult to break out of routine and add variety to your daily life.
The good news is that with some effort, you can slowly add excitement back into your days. Implementing small changes to your habits and mindset can help each day feel fresh again. Here are some tips to get you started:
1. Structure Your Days
Having no real structure to your days can make them feel indistinguishable from each other.Aim to build a loose routine that gives your day some bones. For example, wake up and go to bed at approximately the same time each day, eat meals at regular intervals, and schedule certain activities or tasks for certain times. Don't make the routine overly rigid, though. Having some flexibility will add variety and account for low motivation some days.
2. Add Physical Activity
Exercise is a great way to break up the monotony of your days. Plan to exercise at the same time each day, whether it's a morning walk, afternoon yoga session, or evening trip to the gym. Physical activity naturally boosts your mood and energy levels, helping each day feel a little brighter. Even a short workout or brisk walk can make a difference. Start small if your energy is low.
3. Engage Your Senses
When every day feels the same, you start tuning out the little details of life. Combat this by actively engaging your senses throughout the day. Notice smells, textures, sights, sounds and flavors around you. For example, add fresh flowers to your home, light scented candles, listen to new music, take a different route when walking, and cook meals with new spices and flavors. Engaging your senses helps you stay present and notice the uniqueness of each day.
4. Learn or Try Something New
Boredom and disinterest can make your days bleed together. Counteract this by consistently learning or trying new things, big or small. For example, sign up for an online course, learn a new skill like knitting or coding, read a book on a topic you don't know much about, do a challenging puzzle, discover new music, or visit a new place in your town. Picking up new hobbies, skills and knowledge introduces variety and interest.
5. Connect with Others
Isolation and loneliness frequently accompany depression, exacerbating the monotony of your days. Making social plans is a surefire way to add variety to your schedule. Bonding with others face-to-face gives each day its own flavor. Schedule video chats or phone calls if you can't see people in person. Reaching out to make a social connection requires vulnerability, but it's worth it to add spark to your days.
6. Add Spontaneity
Depression often makes us risk-averse, causing us to stick to routine. Shake things up by introducing spontaneity into your days. Do simple things like taking a random new route home, eating at a restaurant you've never tried, or striking up a conversation with someone new. Or get adventurous and book a weekend getaway, try an improv class, or join a recreational sports team. Stepping outside your comfort zone keeps life exciting.
7. Set Varied Goals
Working toward goals gives you a sense of momentum and purpose. To add diversity to your days, set an assortment of small goals related to different areas of your life. For example, set a weekly professional goal, a social goal, a hobby goal, a health goal and a personal growth goal. Write them down and track your progress. Checking things off your list will make each day feel productive in new ways.
8. Focus on Giving Back
When youre depressed its easy to become self-absorbed, and self-absorption can make your days feel stale and monotonous. Shift your focus to other people. Find ways to regularly give back by volunteering, mentoring someone, tutoring a student, checking on elderly neighbors, randomly surprising friends with gifts, or donating goods or money to charity. Giving back introduces new social connections and fresh purpose to each day.
The lack of variety and color in depression can make it seem like every day is indistinguishable. But implementing small changes and new habits can slowly infuse your days with interest, activity and spark. The effort requires mental strength when youre depleted, but the payoff will be days that feel vibrant.
If youve tried to add variety but still feel trapped in monotony, seek professional help. A therapist can work with you to build motivation, set goals, engage your interests and make lifestyle changes tailored to your unique needs. There are also medications that can boost energy and motivation in depression. Don't lose hope. With expert guidance and commitment to slowly modifying your daily habits, you can regain a sense of diversity in your days.
FAQs
Why does every day feel the same when I'm depressed?
Depression can make your days feel monotonous and indistinguishable for several reasons: lack of motivation leads to inactivity, fatigue makes you tune out details, isolation leaves you bored, and disinterest causes you to stick to routine. The depression itself is causing the monotonous feelings.
How can I make each day feel unique?
You can add variety and make each day feel unique by: structuring your days, exercising, engaging your senses through sights/sounds/smells, learning new skills, connecting with others, adding spontaneity, setting varied goals, and focusing on giving back.
Should I see a doctor if each day feels the same?
Yes, if you've tried to add variety to your days but still feel trapped in monotonous routines, it's a good idea to see a doctor. A professional can help diagnose if depression is the root cause and work with you on motivation, goals, lifestyle changes, and medications if needed.
What activities can I add to my daily routine?
Some great activities to add spark to your daily routine include: taking a new route, listening to new music, trying a new recipe, starting a new book, playing a game, taking an exercise class online, connecting with a friend, writing in a journal, and tackling a DIY project.
How do I find the motivation to change my routine when depressed?
It takes mental strength to change habits when depressed. Set very small goals for yourself and break tasks down into tiny steps. Focus on accomplishing just one small goal or step each day, rather than overwhelming yourself. Ask a friend to hold you accountable. Reward yourself after completing goals.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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