Get It Done When You're Depressed by Julie A. Fast

player makes a move, he or she then hits a clock that records the time he or she took to make a decision. So a game has a certain number of moves in an allotted period of time.
    You can do the same for yourself. Write out what you have to do and put a time next to each step; estimate how long each step will take if you have to. Note the time you start a project, work on it until you finish, and then note the time you stopped. Don’t go on to the next step until you’ve completed the first one.

ASK DR. PRESTON
    Why does setting very specific project time limits help a person with depression?
    Avoiding situations that can intensify feelings of powerlessness is an ongoing concern for people who are depressed. It’s so common for a depressed person to have unproductive days and then later reflect on the day and conclude that they got nothing done. That reflecting only heightens their feelings of low self-esteem and the perception of being out of control of their lives.
    Establishing personal goals and deadlines can be helpful, especially if the tasks are broken down into small, timed chunks that are realistically attainable. Accomplishing smaller tasks during the day and then checking them off the list can be a good reality check. The person can see what they’ve accomplished and have physical proof something got done, which can combat some of their overwhelmed and powerless feelings.

The Depressed Brain Is Not a Good Timer
    A depressed brain distorts time, and there’s no way it’s going to help you time your work efficiently without some outside help. Having a physical measurement of time can help you complete tasks. For example, the sound of an alarm keeps you in the moment so you can control time more effectively, and deadlines can take away the pressure and help you focus on what you have to do instead of how long it will take.
    Here are some other thoughts to consider:
    • Use a watch or cell phone alarm to time specific projects and then set a rule with yourself that you will not get up until the alarm goes off.
    • Ask a friend to call you after a set amount of time.
    • Use outside time limits set by authority figures such as a boss, a teacher, or a member of an organization.
    • Be aware of how long something should take so you can have more realistic start and finish times.
    Remember: Depression has a timeline called forever (often known as never!). You’ll always have to impose your time schedule on your projects when you’re depressed.

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    Expect to Be Physically Uncomfortable
    It’s very common for your body to feel out of sorts when you’re depressed. Sitting at a desk or in a meeting can feel excruciating when your brain isn’t functioning properly. When a task in front of you requires focus or quiet, it can be hard to keep still and feel grounded enough to finish your work. Restless legs, nervousness, and even back-or headaches can all be a result of depression. These can all significantly affect your ability to do the things you want to do.

Why Does Depression Feel So Physical?
    Depression is often accompanied by anxiety. Anxiety can manifest as discomfort in your body and can even make you feel like you’re having a heart attack. If not recognized early enough, anxiety can lead to significant discomfort that then makes it nearly impossible for you to focus on what you have to do. Anxiety can feel like you’re going to pop out of your skin, which is why it needs to be recognized and treated along with your depression.
    In addition, the brain chemicals that cause depression don’t only affect the brain; they can affect your physical body as well. So when you’re depressed, it’s not only your brain that goes through changes.
    It’s important that you’re aware of your body when you’re depressed. Depression makes you feel uncomfortable and can also slow or speed up your reflexes to a point where you can hurt yourself. When you remember that depression is not only a mental illness but a