Staying motivated on difficult days

When experiencing low vision, challenges like low mood and burnout can often be uniquely exacerbated by perceived or real challenges in your ability to maintain your previous routines. A new diagnosis can sometimes make it feel like your world has been turned on its head and, in some cases, this may lead to feelings of anxiety and depression. While having a slow or low day is perfectly normal, if you’re struggling to find motivation to do anything, it can be helpful to have a toolkit of mood-lifters and activities to help you find your bearings again.

Our motivation toolkit, for the days when even little things feel too much

Start small

While little tasks may not always feel like the most urgent or important use of your time, doing a quick and easy job creates a sense of accomplishment which can in turn motivate you to achieve more. Create a list of things you need or want to do and start with whatever seems the most manageable in the moment. Everyday household chores, like putting on a load of washing, can be a simple way to help you feel productive.

If you’re all caught up on housework – good for you! Try setting aside just five minutes to work on a personal project or hobby. Often, getting started is the hardest part and once the initial five minutes are up, you’ll be much more motivated to keep going. If you need advice on adapting your everyday routine to your vision, check out our tips for adapting your living space.

Take time for yourself

Not knowing what to do with yourself or feeling dispassionate about things you would ordinarily enjoy might be a sign you are experiencing burnout. Take the time to do something nice and relaxing for yourself: run a bath, enjoy a podcast or an audiobook, cook a favourite meal. While it may feel counterproductive to be relaxing with a busy schedule, in the long term it will keep you motivated for longer. For help setting up an audiobook service, read our article on audiobooks. For tips and tricks for cooking with low vision, check out our article on meal preparation and delivery options.

Get up and move

Moving doesn’t mean you necessarily need to exercise or leave the house. Often, even just the act of standing up and walking to a new room can be a source of inspiration or just help to reset your mind. Of course, if you are feeling up to it, exercise does have fantastic benefits for your emotional wellbeing. If you need help trying to formulate an exercise plan that works for you, try our articles on low vision fitness classes and on exercising at home.

If you just need a break from your house and don’t quite feel up to a workout, taking a walk around the block or somewhere else local can be a great way to get out independently and lift your mood. Visit places you feel confident navigating and that you know will make for an enjoyable walk, like a local park or cafe.

Reach out to friends and family

Sending a quick text-message or having a brief phone call can be a great way to break away from thoughts of monotony or boredom. You don’t necessarily have to open up about your feelings, any conversation is great, but it can be valuable to open yourself up to the support of your loved ones.

For example, asking “Hey there, what are your plans for today? I’m not feeling myself and would love to get out of the house and catch up,” or “Hi, I’m feeling a bit flat today, would you have time for a phone call?” can be a great way to quickly reach out to the people who care about you. It’s important to remember there is no shame in asking for some extra support when you’re not feeling yourself, your friends and family are here to help you. For more advice, read our article on how to speak to your friends and family about your low vision.

Having routinely planned meetings with your friends and family is also a great way to engage regularly with social support and strengthen your support network. Meeting new friends and peers can also help open many new doors for you. For more information, read our article about meeting new peers with similar interests or visit your state or territory’s Guide Dogs website to see what programs they might be offering.

Create a routine

When you have an established routine in your day-to-day life, figuring out what to do next can be much easier. If you don’t work regular hours or are retired, this can make it more difficult to establish a consistent routine, but this doesn’t make it impossible and can actually make the routine even more beneficial once you’ve settled into it. A routine doesn’t have to account for every hour of every day of the week either. It can be as simple as setting aside different chores and activities for different days.

For example, you might want to dedicate Mondays towards laundry or groceries or schedule a weekly catch-up between you and a friend on Friday mornings. A good routine will help you stay on top of your chores while giving you plenty to look forward to every week, keeping you from getting overwhelmed or disconnected.

If you are struggling on a day-to-day basis, however, a daily routine can be useful. Having a consistent sleep-wake pattern is extremely beneficial to your mental and physical health, and provides a solid foundation for a daily routine. Once you have a regular wake and sleep time, make a list of things you might enjoy doing with your day. Exercise is always a great way to start the day, or perhaps you might enjoy having tea or coffee somewhere relaxing, like a balcony or garden. Schedule time for your housework, meal prep, and other errands alongside some hobbies and start getting settled in. After a few weeks, your routine should start to become a natural habit.

Reach out to a professional

If you are regularly experiencing periods of low mood and struggling to make time for the people and things you love, it may be worth reaching out for some professional support. SeeWay and its psychology partner onPsych offer specialised mental wellbeing support for people experiencing permanent changes in their vision, their families, and their carers. This service offers long-term support through the unique emotional and practical impacts of low vision brought to you by expert psychologists and mental health social workers, with peer support groups also available.

Your GP can help you to create a mental health treatment plan which allows you to claim up to ten sessions with a mental health care professional every year under Medicare. Organisations like Beyond Blue can also help you with short-term counselling and support online or over the phone.

If you or someone you know is struggling with feelings of suicide and depression, reach out to Lifeline on 13 11 14 or text 0477 13 11 14.

For more information

Visit:

• Visit Health Direct for help organising a mental health treatment plan
• Read about SeeWay's Mental health support program with our psychology partner onPsych
• Lifeline
• Beyond Blue

Always speak to your GP and eye care professional about the best treatment options for you.