Depression · Behavioral
Depression Morning Routine Plan
The lever that outperforms motivation
Depression's grip is heaviest before noon. A small, protected morning sequence — light, water, movement, one act of contact — is a lever that outperforms motivation.
Time I'll get out of bed (non-negotiable)
Light (window, outside, lamp)
Water & something to eat
Movement (2–10 min, not a workout)
One human contact (text, call, hello)
One tiny task with a visible finish
What usually derails me before noon
One friction-remover I can set up the night before