You may notice:
• A heavy or dull feeling inside
• Nothing feels enjoyable anymore
• Low energy, even after rest
• Feeling emotionally flat or disconnected
• Doing things feels harder than it should
Many people worry:
“Why can’t I just snap out of this?”
Here’s the truth:
Low mood is not laziness.
It’s your brain running on low fuel.
Motivation doesn’t come first.
Energy doesn’t come first.
Action comes first.
Let’s gently restart the system.
The 10-Minute Rule (Mood Before Motivation)
What this helps with
• Low mood
• Loss of interest
• Feeling stuck or frozen
• Avoiding daily tasks
Why this works
When mood is low, the brain waits for motivation.
But motivation appears after action, not before.
Small actions send signals to the brain:
“I’m still alive. I’m still moving.”
How to do it
1. Choose one simple task
2. Set a timer for 10 minutes
3. Do only that task
4. Stop when the timer ends — even if unfinished
Examples:
• Shower
• Step outside
• Fold clothes
• Open a book
• Reply to one message
No pushing.
No finishing pressure.
What to expect
You may not feel happy.
That’s okay.
The goal is movement, not mood.
Tiny Pleasure Re-Entry
What this helps with
• Emotional numbness
• Loss of enjoyment
• Feeling “blank”
Why this works
Low mood shuts down the brain’s reward system.
Waiting to feel joy doesn’t help — exposure does.
Think of it like restarting a stalled engine.
How to do it
Once a day, choose one tiny pleasant input:
• Warm tea or coffee
• Sunlight on your face
• Music you liked before
• A familiar smell
• Petting an animal
Stay with it for 30 seconds.
No pressure to feel good.
Just notice.
Important note
If you feel nothing — that’s still okay.
You’re teaching your brain how to feel again.
Something Important to Remember
Low mood lies quietly.
It says:
“This is how life is now.”
That is not the truth.
That is the symptom.
Healing begins with small, repeated signals of life.
Progress Looks Like This
• Doing a little more
• Feeling slightly less heavy
• Having moments that don’t feel as dark
You don’t need to feel hopeful to heal.
You just need to keep showing up.