Getting It Done When You're Depressed: 50 Strategies for Keeping Your Life on Track

by Julie A. Fast, John D. Preston

Shake the blues away.

Everyone knows that depression can lead to guilt, sadness, frustration, and in the case of 15-20% of people with depression, suicide. Because we live in a culture that rewards (and often worships) productivity, when a depressed person can’t meet the expectations of society, the depression becomes worse and a vicious cycle begins. The goal of Getting Things Done When You’re Depressed is to break this cycle. Readers will learn:
• How to prepare yourself mentally for working while depressed
• How to structure your environment so you can work more easily
• How to work with others
• How to prevent depression

Genres: Self Help, Nonfiction, Psychology, Mental Health, Health, Mental Illness, Reference

322 pages, Kindle Edition

First published April 5, 2005

About the author

Julie A. Fast is a critically acclaimed six-time author, radio host, national speaker, and sought after expert in the field of mental health management. Since starting her website www.BipolarHappens.com where she offers a treatment plan and advice for those affected by bipolar disorder, Julie has written three traditionally published books on the topic of mood disorders:

Loving Someone with Bipolar Disorder: Understanding and Helping Your Partner

Take Charge of Bipolar Disorder: A Four Step Plan to Help You and Your Loved Ones Manage the Illness and Create Lasting Stability

Get it Done When You're Depressed: 50 Strategies to Get Your Life on Track

Julie is also the author of The Health Cards Treatment System for Bipolar Disorder.

Her former partner Ivan was diagnosed with bipolar disorder in 1994- and she was diagnosed a year later. Their experiences together form a basis for all of her books.

Julie knows that work, money and relationships are the main struggle for people with bipolar disorder - and her goal is to help people find stability in all three areas.

Reviews

[Dani (The Pluviophile Writer) · Rating 3 out of 5]

Full review at The Pluviophile Reader: http://wp.me/p3VFNP-6V

3/5 stars.
ebook, 270 pages.
Read from August 26 to October 07, 2014.

As I usually do with most of the self-help books I read, I took my time. What was refreshing with this book is that it helped me to realize that some of my thoughts and even behaviors are not actually who I am. That when I wake up in the morning and that cloud is lingering over me, I know that I may have difficulties with what I expected to get done that day, that my negative thoughts are a result of my depression and that my brain is lying to me as a result. In recognizing when I'm struggling, I know that I can put out the extra effort to push past as much as I can and still be productive or at least be kind to myself that day if it's particularly bad.

The author's main suggestions are in regards to self-recognition and knowing when your depression is taking hold and when your thoughts and behaviors can't be trusted, along with suggestions to stay focused and organized. The author also provides plenty of exercises to help the reader along. Additionally, she lays down the science behind getting enough sleep, the importance of exercise and the effects that alcohol and caffeine can have on a depressed brain. What was also very interesting was that at the end of each chapters she poses a question or scenario that relates to the content that was just discussed so that you can get the scientific explanation to that question.

Many people have complained that this book is too straight forward or that if they had tried the author's suggestions it would have made their depression worse for them but I disagree to an extent. I believe that this book is directed to people with mild to moderate depression, so those of us who are held together enough to not be hospitalized and are of no harm to ourselves or others. While depression sucks all around, no matter how bad you have it, the less severe it is the more we are able to deal with it and I feel that this book is a great aid for the milder situations. The information may be straight forward in some areas but how many of those complaining have willingly tried and put forth positive energy into applying the authors methods? Everything is harder when you're depressed so it takes more effort to try the exercises and recommendations but, like anything in life, the hard stuff is often worth it.

I think that there are a few stages that a sufferer goes through with depression. The beginning starts with the unawareness which is the pre-diagnosis, the second stage is that recognition and the diagnosis, and the third is how the person chooses to deal with the situation. Depression has a horrible way of making the sufferer very negative and more often than not during the third stage, the sufferer victimizes and feel sorry for themselves at some point. I think many people sadly, are not able to move past this victimization. With this victimization the sufferer believes that they are their condition and that nothing will ever change, therefore handing over all of their power, control, and ultimately their life over to the condition. This is why, I think some people scoff at the exercises and suggestions that the authors makes.

The suggestions, I think to a person in this position, seem to mock their suffering in that they didn't ask for depression so they don't need to be accountable for it. However, nobody asks for depression and just like a lot of things in life you have to learn to adapt and to deal. One of the most difficult things I've done has been recognizing my own depression for what it is, stop being angry that it's there, and learn to manage my life with it. Nothing happens over night, so repetition and practice are key to leading a life with depression which, is where this book comes in handy. Everyone is different to so not everyone's coping methods will be the same. Some people require more compassion while others need a tough love approach.

I believe that people who are dealing with mild to moderate depression don't have to let it consume their lives. Depression really blows and the effects from it can be overwhelming but the best plan of action is recognizing its presence and not giving up your control to it. It's a matter of trying to alter our focus and knowing that we have choices and we have options.

My one complaint with the book is that the chapters seemed a bit repetitive after a while in that the relayed very similar information. I mean, if practice and repetition are key I suppose this isn't a terrible thing, it just made for some tedious reading.

Overall I really enjoyed the books message and I have noticed a difference in my own work flow since reading this book. I highly recommend this book to anyone dealing with depression.

[Alicia Bayer · Rating 3 out of 5]

This is an updated version of an earlier book, with added sections for each strategy to focus on that strategy related to modern issues like social media. There are 50 strategies and each one features an anecdote of how it helped someone that the author or co-author worked with, how it helps the author (who has suffered with extreme depression for many years and yet writes lots of books and otherwise "gets things done"), then how it relates to social media, then a script of how to explain yourself related to that one to loved ones, and then helpful hints to make it happen. I honestly don't focus much in life on social media so I tended to skip those, and after a while the little anecdotes were too repetitive to me too.

Examples of the strategies -- stop thinking that you have to be in the mood to do something to do it, do it anyway, pay people to do even little things in your life that you think you should be able to do, ask for help, cut down on caffeine, get sleep, take medication, exercise, don't judge your work until it's completed, stop listening to your depression, stop talking negatively to everybody, focus on the group instead of yourself, and break projects down into steps and finish them before starting new projects. There are a lot of strategies that boil down to "do it anyway" just worded differently.

To be honest and more than a little ironic, this book depressed me. :) I suffered with severe depression, PTSD, anxiety and more for many years in my past. I don't know that I would characterize myself as depressed now but I am grieving. I've lost many loved ones in the last few years and my husband's parents last fall, and I have always had difficulty getting things done even before that. Being human, I do deal with cycles of depression regularly too and I also have a hard time finishing things and making myself do things for whatever reason and always have, and of course I'm depressed because of the isolation from friends (my family is nearly all dead now other than my husband and kids) and other social support because of the pandemic. I think almost all of us are. But reading this book made me feel less hopeful, not more.

Most of the things on this list are things I already try to do or seem overly simplistic. And to read stories for every single strategy of how the author uses all of these strategies and still says that she can only do half as much as other people, still cries a lot of the time and suffers from terrible self doubt, etc. even after she takes medication, exercises, writes herself encouraging letters, pays people to do all kinds of things for her that others would say she should do herself, asks for help, says no to things, and on and on....

Yes, she clearly is able to write books and work despite being severely depressed, but the takeaway is that you will still continue to always be terribly depressed, just productive despite it.

I think the scripts may be helpful for people who don't know how to communicate their circumstances or their needs to others, and people may appreciate the anecdotes and tips. I will try to implement Fast's strategies and get more done, but in the end the major takeaway for me is to just make myself do things and I'm not sure how magically helpful that will be.

I read a temporary digital ARC of this book for review.

[teacupsandunicorns · Rating 3 out of 5]

Some of this was helpful some of it not. The only thing that rubbed me the wrong way was that this book acted as if the advice inside should be seen and treated as a general, blanket cure-all, when it absolutely is not. Some of these things (depending on the person) may exacerbate the symptoms and make it worse. Again, it depends on the person. There isn't a blanket cure-all as this book likes to claim. With that said, there are things in here worth giving some thought or an honest effort. However, if you already know yourself and know a certain technique won't work, then yeah, don't bother. There is also an emphasis on productivity that made me uncomfortable. I understand she was probably just trying to emphasize that this is simply the culture and society we live in (productivity=success and happiness). Yet, I think it would have come off better with a bit less emphasis on productivity and work. There was also an odd oxymoron of not telling people you have depression/how you feel or what you're thinking, and then asking other people to do things for you because you should have them understand that you're depressed. The former I found, again, a bit unhelpful because often, I think it can be cathartic and a release to discuss feelings, even if they're irrational. And the latter may work if you have a lot of people close by that you know and understand if you are sick. Unfortunately, not everyone has that, and I saw that as a big challenge in this book. Some people may be in abusive families or relationships--they can't go and talk about their depression or ask these people to help them, or they'll risk getting hurt!
Again. These can be useful but not the cure-all. It got a little repetitive with a guest story an the doctor explaining why certain things happen in scientific terms rather than the layman's terms that were usually explained a couple paragraphs prior to the doctor's.

I would still recommend it to anyone that thinks they could use some ideas or techniques on how to help themselves and cope--or read it because they know someone who is ill and they want to help someone else.

[Olivia · Rating 2 out of 5]

This book is painfully repetitive, and contains some misguided advice. For example, in a chapter devoted to the benefit of exercise, Julie A. Fast mentions offhand that we might be less depressed if we weren't so fat. That's not how it works, Julie. Skinny people don't have some magical quality that saves them from mood disorders, and fat people aren't doomed to a life of sadness. She also harps time and again against whining too much, which is a great way to perpetuate silence in a society that stigmatizes mental illness. I'll also say the idealist in me wishes this hadn't conformed quite so much to the belief a person's value is determined by how productive a member of society they are.

Despite my low rating, this book does have some useful bits. Chiefly, I appreciate that this isn't trying to treat depression, but rather provides strategies to get things done despite depression. I have a great deal more control over what I do than my mood, so this was cool. I should also add that I do plan on using some of the strategies from this book, so I suppose that recommends it somewhat.

[Anne · Rating 1 out of 5]

I really want to say this book is a load of crap. Some of these "methods" will push a depressed person over the edge. But I can't give it a total wipe. Different people have different coping methods. For some people this "get yourself moving" idea is probably complementary to their ways of coping.

To me, it would be a cause for worse feelings about myself and my situation. If it wasn't a library book I'd flush it.

[Christine Dyar · Rating 5 out of 5]

Getting It Done When You're Depressed was a wonderful read for me. I have read a number of reviews of the book, and many say the opposite. I've seen reviews that state that the book is just common sense, that it doesn't tell us anything we don't already know. I don't believe that the fact that it contains common sense makes it any less worthy a read. The long and short of it is this: when you are in the thick of depression, you aren't thinking clearly. It takes common sense solutions, and hard work to function during a bout of depression. Getting it done is difficult. You have to be your own drill sergeant, and this book gives very valuable advice on being just that. I encourage anyone struggling with depression to read this book, and use the tools it provides.

[Karen · Rating 4 out of 5]

I thought that this book provided a lot of useful strategies on how to be productive even when you're depressed. Getting stuff done is essential or else one falls deeper into depression. I especially liked the advice about starting projects even if you feel like you have no motivation to start because the motivation will usually come in the middle of the task and push you through to the end. And afterwards, the sense of validation will propel you to further complete other tasks. I also thought that the advice on setting up a realistic work space was useful as I never can find a place that I like to work. I can't work at home because I get too distracted or lonely, but if I go to a coffee shop, I feel obligated to buy a ton of stuff to justify staying there so long and sometimes get distracted by the noise. The author points out that depressed people get distracted very easily, which is why it can be hard to find a place to work effectively (and I thought that I was just crazy.) One other strategy that appealed to me- breaking projects into small steps to be completed one at a time. I have a tendency to look at the big picture to the point that I find it impossible to see the many little steps that it takes to get to the goal and get frustrated. I will definitely try to break up things into conquerable bits and reward myself for finishing each part. I used to think that this sounded silly, but I am beginning to see that it is critical for maintaining one's sanity when faced with seemingly insurmountable tasks. Little by little, things are supposed to get better, right?

A lot of the strategies seem simple and common sense, but the author explains them in a meaningful way that doesn't belittle the reader, and she provides interesting examples that show how to effectively implement them. I like how the methods are easy things that you can start doing right away. The book doesn't tackle the bigger issues of why you're depressed or how to get out of depression, but I see that as a strength because that is a much harder subject to tackle, and I'm not convinced a book can really pull someone out of depression by itself anyway. I am really glad the author wrote this book. She does a good job of relating to her audience since she also deals with depression herself, which gives her advice more credibility with me.

[Hui Fang · Rating 2 out of 5]

I find the book to be quite repeatitive, pretty much the same point in 50 short chapters.
Basically the whole point is that acknowledge your depression and get to work anyway; you can choose your actions instead of letting your emotions dictate/hinder them. People who were/are depressed may relate with the series of negative self-talk and self-demeaning, the author went into a lot of details about that - probably to emphasise that she knows it feels to be depressed but look at her achievements, it is possible to get things done well anyway.

Several chapters were devoted to the usual advices of getting things done - break big projects into smaller ones, do one thing at a time, get enough sleep, plan your time.....

I agree that "get to work anyway even if you don't feel like it or feel like you can do it" is actionable, and in many cases once you get started into the flow everything becomes easier. However I think for more severe depression cases, the hurdle may be too large to cross this way. What I find more useful for managing depression is practising mindfulness, maybe meditation, gratitude. Read those instead.

[mkh · Rating 1 out of 5]

Some of the strategies in this book are ones that I would definitely NOT recommend to a depressed person. At one point, the author suggests that we should "fight" off our negative thoughts - a strategy which has been condemned by certified psychologists. You shouldn't even try to fight back with your thoughts, as Russ Harris puts it, your thoughts will always win. Better to just let it come and let it go!

Well, I do give kudos to Ms. Fast and her frank, personal anecdotes detailing her own struggle with depression.

[Steff Fox · Rating 2 out of 5]

| Read on Reader Fox |


It might be that you've never thought of what you realistically can and can't do when you're depressed.

Ugh, I don't want to make the assumption for everyone that Getting it Done When You're Depressed by Julie A. Fast with input from Dr. John Preston is mostly useless. But, damn, did it feel that way for me. And, sure, much of Fast's career has been centered around the fact that she, too, has experienced bipolar disorder and, subsequently, depression. However, if you're going to write a book with tips for getting things done and keeping your life on track while dealing with depression, it helps if you stay in that lane.

Mini Memoir vs. Actual Tips

Honestly, I think my biggest problem with Fast's book is that she never really decides what kind of book it is. Is this meant to be a helpful workbook to provide productivity strategies for depressed people? Is it meant to be a book that empathizes and builds a feeling of community? Or is it supposed to be some sort of memoir about her struggles and how she has addressed them? Is it an exploration of information on depression with the help of professionals?

Well, by all accounts, Getting it Done When You're Depressed is trying to do all of those things. In doing so, it fails spectacularly. As far as I'm concerned, I picked this book up for the tips. Unfortunately, the jumble of information is so much we kind of lose those tips entirely. Fast attempts to jam as much as she possibly can into the book, creating a situation where readers have to sort through useless information in every chapter.

Struggle Points

The book feels deeply disorganized, despite having some semblance of organization. I guess, for me, I was looking for a workbook of sorts. What I got was some sort of hybrid, including pointless anecdotes from the author's and others' experiences. Nevermind that sometimes the content in each chapter doesn't actually provide useful tips past the idea in the title of the chapter itself. Then it just goes on to reiterate the point in different ways.

I grew really tired of the brief anecdotes about the author's experiences with depression after a while. It's very likely this wouldn't have been so annoying if it weren't for the "strategies" for dealing with depression label. The regular digression to random experiences from the author and others were thoroughly distracting. And in general they felt like a useless waste of time.

As a result, it consistently felt like the author had ideas for two separate books and not enough material to fit into either one. So, we got a mashup of ideas that made it difficult to leave the reading with useful and insightful information.

In Conclusion

If I were to pinpoint anything I enjoyed from this book, there would be few. For example, there were a couple ideas that really resonated with me. I also liked the inclusion of an actual doctor's thoughts on the matter. But I don't think that I would ever turn to a book like this to help me work through my depression. Its benefit is minimal. I had to sort through so much pointlessness just to get to any worthwhile information.

I don't hate Getting it Done When You're Depressed. But I didn't find it particularly useful in any way, either. And while I won't say that this book can't help others, I question a lot of the organization thought behind it.

I was provided a free copy of this book via NetGalley in exchange for an honest review.

| Reader Fox Links |

[Riki · Rating 3 out of 5]

This book is written by Julie A. Fast, an author who has struggled with depression most of her life. She teams up with licensed physician John, D. Preston to deliver a book of 50 ideas for getting tasks completed when you are bogged down by the symptoms of depression. My regular readers know that I am diagnosed bipolar and have had my share of difficulties struggling with depression, and this book came at a time when I was starting to feel a little down and seeing the lack of productivity that comes with those moods.

I identified with Fast in many of her personal anecdotes, especially in Chapter Four where she discusses the inability to make even the simplest decisions when feeling down. “Never negotiate with depression,” she wisely advises, since it will always win. Each idea for getting out of your slump and into action is backed with a personal story from the author, as well as professional input from Dr. Preston. Most of the ideas are very helpful and gave me insight into how to fight my own monster of inactivity, although some would admittedly be difficult to implement if you are feeling too far down in the dumps.

I especially enjoyed the ideas for keeping a structured schedule and the chapter devoted to school since those are two things that affect me on a daily basis, but there are ideas in this book for people from all backgrounds and in all situations. Fast speaks in a no-nonsense tone and each chapter has easy exercises to get you started. I would recommend this book to anyone who struggles with having the blues and finds themselves unproductive. You can get things done while depressed, and this handy book shows you how.

[ayanami · Rating 4 out of 5]

Julie Fast offers effective strategies to be productive when you're depressed. Her writing is clear and concise and I like the fact that she doesn't spend much time discussing why you're depressed-- I find that knowing the cause of depression doesn't really decrease the depression (sometimes it even makes it worse), but getting something done makes me feel better immediately. A lot of the things in this book will be hard for a depressed person to hear (or read), but I found it extremely helpful. Her strategies are quite simple and a lot less tedious to do than the lengthy writing exercises in Feeling Good: The New Mood Therapy; I was able to use my time directly on whatever work I needed to get done instead of doing extra writing exercises to convince myself to work. However, as with all books on depression, this book won't be very useful unless the depressed person him- or herself is open-minded and willing to try out some of the strategies. The main point of all these books is that you must take action in order to feel better quickly. This book won't be helpful at all if the person himself cannot muster up the (sometimes small, sometimes big) effort.

[Christy · Rating 3 out of 5]

First, I have to say thank you to Julie Fast for writing a book without the confusing medical jargon and giving us strategies that can be truly applied to everyday situations and circumstances. There are too many books out there that just give you big words, no help and just a bunch of fluff. Julie's writing is honest, eye opening, and to the point. You don't have to read 100 pages to start applying her guidance to productivity while dealing with anxiety and depression. There are 50 chapters and I read them in my order of importance which helped me obtain the "accomplished feeling" along with working through chapter's short trainer to apply the chapter's lesson. Each chapter is only about 6 pages which means her strategies are simple and condensed. There is no run-on discussion, just to the point strategies to help you function, acknowledge, and move past any anxiety, self-esteem or depression issues you are dealing with. We all deal with depression in our lives and this strategy reference guide (which is what it will be for me now) is quick and so helpful... Thanks Julie... #GoodreadsGiveaway

[Cheri · Rating 5 out of 5]

This is an excellent book of broken-down tips to deal with depression. Depression makes it hard to get things done, and just as hard to notice the obvious. Fast clearly outlines things that would have been obvious to me before I became depressed, but that the depression makes me miss. She also gives good strategies, like breaking things down into small pieces and accepting that your energy levels aren’t what you feel they should be. My favorite strategies, and the ones that helped me the most, were the ones that reminded me that I will feel physically uncomfortable, and I may even get very upset or even cry when I’m trying to get something done. I should just keep going anyway, because it’s the depression making me feel like that, and the best way to deal with it is action.

[Miriam · Rating 5 out of 5]

I am a Mental health advocate and a person with depression. I have spent a lifetime reading self help books and talking with others who share this issue. I now give workshops on coping skills. This book takes all of my ideas and a few more, and puts them into easy to read language that is hopeful and encouraging and respectful. I went out and bought copies for my kids who also have depression, and have grown up being taught many of these skills.

[Mercedes Yardley · Rating 5 out of 5]

There's a well-documented correlation between creatives and their struggles with depression. This book is easy to read and breaks things down into bite-sized steps for those days when even the little things seem insurmountable. The advice is basically, "Get up and get it done", but it's explained in a practical, caring way that I found to be inspirational. I've given this book out as gifts to friends who struggle with being overwhelmed.

[Taryn · Rating 1 out of 5]

I got about 100 pages into this and just saw no point in continuing. There's no groundbreaking information here. Structure your day, get enough sleep, do things even when you don't feel like it... I've been depressed for a decade, I know all that. I was very disappointed with how surface level this information was.

[Karen Floyd · Rating 4 out of 5]

Common sense suggestions to help you get on with life in the midst of depression. I find myself saying, Well, duh! Why didn't I think of that?! But when you're depressed your brain doesn't function properly, especially in a commonsensical way.

[Rocky & Laura Ellis · Rating 3 out of 5]

A good but difficult book to read for anyone who has suffered chronic depression. Good because of the useful survival tips, but difficult because the author makes it sound too easy. It's simply NOT so easy to "just do" these things. Yes, I speak from experience...

[Sertaç Must · Rating 5 out of 5]

There are repetitions but this is a good collection of 'tools' which can be useful not only for the depressed but everyone looking for improving productivity.

[Sarah Cupitt · Rating 3 out of 5]

why does the cover look like the cover of that reese Witherspoon 2000s movie where she dies, becomes a ghost, the guy saves her and designs her a garden at the end? the cover is just so funny to me now

I didn't learn anything new from this book but it still had some good nuggets

notes:
- starting – even when you feel at your lowest – can help you regain a sense of control
- motivation will come after you begin. Starting, despite how you feel, can lead to surprising progress.
- Feelings don’t dictate your ability to accomplish something – action does
- You just have to turn off your mind and turn on your body.
- Athletes rely on discipline, recovery, and consistent effort to succeed. Adopting this mindset means treating physical activity as essential maintenance for your body and mind.
- recognizing this as part of the illness helps reframe challenges, reduce self-blame, and quiet the exhausting brain chatter that often accompanies it. Reminding yourself, “This is depression, not me,” can help you act with self-compassion and regain control.

still points but not as good
- The curated perfection you see online can deepen your sense of inadequacy, making your own efforts feel pointless before you’ve even started. Recognizing this trap and using social media as a reward for completing tasks can restore balance and help you avoid wasting valuable time
- Depression also narrows your focus inward, making it difficult to engage with others
- small changes, like planning one activity, can stabilize mood and improve your productivity
- Setting up a dedicated space that fits your needs – whether it’s a clean desk, a quiet corner, or a spot with calming elements like plants – can help.
- Engaging in creative activities, even when motivation is low, can rekindle a sense of accomplishment.
- maintain momentum when progress feels slow

other:
was the drill sergeant approach really the best way to show whatever that example was? gentle parenting would be better but anyway

[Sizarifalina · Rating 5 out of 5]

Before you read a book regarding mental health, you must be able to identify the level of your mental healtg because the book can backfires . Especially this book. For me, I must be in a state where my mind is able to handle trigger warnings, accept criticisms , disapointments , and feel like I am being judged.

I read this book while I was warded in the psychiatric ward recently. It is difficult to stop because I was fully engaged with this book and another book (will write a review on the other book too)

I would recomend this book to someone who really wants to how mental health & psychology work. Not only that, it is also very useful for caregivers. And lastly for patients who have come to terms with their depression and need guidelines on how to live with depression.

Each Chapters are divided into a few a few sections . Each section explains each chapters in detail.

It has stories by other patients and also by the author .

I love the Social Media & Technology . It is so relatable as we are somehow ‘depend our lives’ on www and apps. This section helps me the most.

There is also a section called The Script that provides patient on how to act and explain to people around them.

This book also provides questions that we need to answer. These questions are very good.

Then there is a section where Dr Presto explains from the medical point of view.

Topic varies in the last chapters.

This book will benefit more if the patient sread it together with their caregiver.

[Meg · Rating 5 out of 5]

This book was very helpful to me. It has 50 strategies to help, each with tools for application and stories describing how they have helped.

Things I liked:
- I learned a lot.
- It has different techniques for every type of person.

Favorite techniques:
- Sometimes, you just have to be your own drill sergeant. For me, I just picture Sergeant Carter yelling at me to get up out of bed and get stuff done and stop scrolling on social media.
- Set a timer. I easily lose track of time or scroll on social media instead of doing actual work.
- It takes less time to do a task I have been procrastinating on (AKA cleaning the bathroom) than it takes to worry and stress about how bad I am for not doing the task.

[Ryan Rench · Rating 2 out of 5]

I'm sure it would be a help, but I started this and left it unfinished. I liked that it encouraged people to action, but it was about depression management through naturalistic instead of spiritual means.

[Paju · Rating 3 out of 5]

Actually some good mental notes for me (someone with depression). Not mind blowing but I hadn't heard all the things before.

[Jung · Rating 5 out of 5]

Depression can feel like an all-consuming force, draining energy, eroding motivation, and making even the simplest tasks seem insurmountable. When trapped in this state, productivity often feels like an impossible goal. However, "Getting It Done When You're Depressed" by Julie A. Fast and John D. Preston presents a crucial perspective: action must precede motivation, not the other way around. Instead of waiting to feel better before starting, the book argues that taking small, deliberate steps—even in the absence of enthusiasm—can set the stage for progress.

By providing 50 actionable strategies, the authors empower readers to manage daily life while navigating the challenges of depression. These strategies revolve around shifting focus outward, restructuring routines, and managing negative self-talk. The book emphasizes that success does not require perfection or boundless energy but rather consistent, manageable actions that create forward momentum. With practical techniques and real-life examples, "Getting It Done When You're Depressed" serves as a guide for those seeking to reclaim control over their lives, even on the toughest days.

Here are the 50 strategies that focus on practical steps to stay productive and take care of yourself, even when depression makes everything feel overwhelming:
1. Start with small steps – Break tasks into tiny, manageable pieces.
2. Create a morning routine – Follow a structured start to your day.
3. Avoid negative self-talk – Challenge and replace self-defeating thoughts.
4. Set realistic expectations – Don't overwhelm yourself with too much at once.
5. Use a timer – Work in short bursts to stay focused.
6. Reward small accomplishments – Celebrate progress, no matter how small.
7. Rely on structure, not motivation – Create habits instead of waiting to feel inspired.
8. Make lists – Write down tasks to reduce mental overwhelm.
9. Ask for help – Reach out to friends, family, or professionals.
10. Use external accountability – Have someone check in on your progress.
11. Get out of bed – Even if it's hard, start your day.
12. Change your environment – A new setting can boost energy and focus.
13. Avoid perfectionism – Done is better than perfect.
14. Limit social media and news – Reduce exposure to negativity.
15. Use music to shift mood – Play uplifting or calming tunes.
16. Create a "go-to" outfit – Have something easy and comfortable to wear.
17. Stay hydrated and eat regularly – Proper nutrition fuels your brain.
18. Move your body – Even small amounts of exercise help.
19. Use light therapy – Get sunlight or use a lightbox if needed.
20. Take breaks strategically – Rest, but don't let breaks turn into avoidance.
21. Develop a mantra – Repeat encouraging phrases to yourself.
22. Find a "depression-free" zone – Have a space where you feel safe and calm.
23. Keep a journal – Write to process emotions and track progress.
24. Limit caffeine and sugar – Avoid energy crashes.
25. Use visualization techniques – Picture yourself completing tasks successfully.
26. Avoid toxic people – Minimize interactions that drain you.
27. Set up routines in advance – Prepare for hard days by having systems in place.
28. Identify your triggers – Recognize what worsens your mood.
29. Create a "rescue list" – Write down things that help when you're struggling.
30. Schedule social interactions – Plan time with supportive people.
31. Talk to yourself like a friend – Be kind and understanding with yourself.
32. Break big tasks into micro-steps – Focus on the next tiny action.
33. Use alarms and reminders – Keep yourself on track with prompts.
34. Follow a sleep routine – Consistent rest improves mental health.
35. Keep a "depression emergency kit" – Have comfort items ready for tough times.
36. Limit decision fatigue – Reduce unnecessary choices in your day.
37. Try grounding techniques – Use sensory exercises to stay present.
38. Focus on the present moment – Don’t dwell on the past or future.
39. Use humor when possible – Laughter can lighten your mood.
40. Create accountability partnerships – Work with a buddy to stay motivated.
41. Find meaning in small actions – Recognize the value in even minor tasks.
42. Have an exit strategy for bad days – Plan ahead for when things get overwhelming.
43. Limit overthinking – Catch yourself before spiraling into negative thoughts.
44. Practice gratitude – Note small things you appreciate each day.
45. Forgive yourself for bad days – Progress isn’t linear.
46. Try something new – A small change can break the monotony.
47. Declutter your space – A clean environment can improve your mindset.
48. Read or listen to something uplifting – Choose inspiring content.
49. Seek professional help if needed – Therapy and medication can be valuable tools.
50. Remember that depression lies – Your thoughts don’t always reflect reality.

Depression often distorts perception, making every task seem more daunting than it actually is. A major misconception is the belief that motivation must come first before action is possible. In reality, action itself can generate motivation. The book presents numerous real-life examples of individuals who discovered that beginning a task, despite their reluctance, often led to a sense of accomplishment and renewed energy. One example is an artist who feared that her work would suffer due to her lack of inspiration. However, after completing several paintings, she realized they were just as strong as those she created when feeling motivated. This demonstrates that emotions do not dictate ability—action does.

A key barrier to productivity during depression is the overwhelming presence of negative self-talk. Harsh inner criticism can convince individuals that their efforts are worthless before they even begin. The book highlights the importance of suspending judgment until after a task is completed. One man, for instance, doubted his ability to deliver a presentation but pushed through his self-doubt. To his surprise, the audience responded positively, proving that his depression was not a reliable judge of his competence. By postponing self-criticism, individuals can prevent premature defeat and give themselves a chance to succeed.

Social media also plays a role in diminishing motivation. While it may seem like an engaging distraction, excessive scrolling can sap the energy needed for real-world tasks. Moreover, comparing oneself to carefully curated online personas can deepen feelings of inadequacy. The book suggests using social media as a reward rather than an escape, encouraging people to complete a task before engaging with digital content. This shift in mindset restores a sense of balance and prevents social media from becoming a productivity trap.

Another significant challenge depression presents is its tendency to create isolation. The condition narrows focus inward, making it difficult to engage with others. However, deliberately shifting attention outward can ease feelings of loneliness and disconnection. One woman, for example, learned that her negativity was affecting her workplace environment. When she made a conscious effort to focus on her colleagues rather than her own distress, her sense of connection improved. Small acts—such as asking questions, offering encouragement, or simply being present with others—can foster engagement and combat isolation.

The book also emphasizes the power of structured routines. Depression thrives in disorder, making an unstructured day feel overwhelming. Establishing even a simple plan—such as setting a specific wake-up time or scheduling an activity—can provide much-needed stability. A mother who struggled with aimlessness at home found that taking on a part-time job gave her life direction. Even small commitments can serve as anchors, helping individuals regain a sense of purpose.

One effective strategy the book discusses is using an authoritative inner voice. Some individuals find it helpful to command themselves to take action, almost as if they were their own drill sergeant. A man who works alone, for instance, overcame inertia by telling himself firmly, “Get up! Get dressed! Move!” Similarly, a woman experiencing severe depressive episodes used a forceful but caring voice to guide herself through morning routines. While this approach may seem rigid, it can break through the immobilizing grip of depression and provide the necessary push to start the day.

Physical activity is another crucial component of managing depression. Even though exercise may feel impossible when energy is low, engaging in movement—whether through a short walk, stretching, or a workout—can significantly improve mood. One man, reeling from the emotional toll of a separation, reluctantly began exercising daily. Within a month, he noticed a meaningful improvement in his overall well-being. The key takeaway is that exercise does not need to be intense or lengthy—what matters is making movement a consistent part of daily life.

Creativity also serves as a powerful antidote to depression’s stagnation. Engaging in creative activities, even when motivation is absent, can lead to unexpected fulfillment. A woman who once loved drawing abandoned the practice when depression took hold. At her partner’s encouragement, she picked up her sketchbook again, finding that the act of creating reignited a sense of purpose. Whether it’s painting, writing, or another form of self-expression, creativity can provide an outlet for emotions and a pathway to reconnect with oneself.

In addition to these strategies, the book underscores the importance of social connection. Depression often convinces individuals that they are a burden to others, leading to withdrawal. However, the presence of a supportive friend, even in a non-verbal capacity, can make a significant difference. One teacher, for example, found that working in the presence of a colleague helped her stay productive. Simply knowing that someone else was engaged in a task alongside her provided the motivation she needed to focus.

The book also encourages readers to communicate their needs to friends and family. Many loved ones want to help but are unsure how to do so. By expressing specific challenges—such as struggling with certain tasks or feeling emotionally paralyzed—individuals can receive meaningful support. This proactive approach prevents isolation and strengthens relationships.

Managing depression also involves being mindful of lifestyle choices. The book highlights the negative impact of excessive sugar and caffeine, both of which can create energy crashes and worsen mood fluctuations. One man, accustomed to relying on candy for an energy boost, realized that his sugar intake was exacerbating his symptoms. By switching to healthier snacks, he maintained more stable energy levels and improved his focus. Small dietary adjustments can contribute to greater emotional and physical balance.

Finally, the book stresses the importance of patience. Progress in managing depression is rarely linear. There will be setbacks, but these do not erase previous improvements. Viewing recovery as a long-term process rather than expecting immediate results allows for greater resilience. Even when change seems slow, each small step builds upon the last, creating lasting momentum.

"Getting It Done When You're Depressed" offers a reassuring yet practical guide for those struggling to maintain productivity in the midst of depression. By reframing the way action and motivation are understood, the book provides valuable tools for regaining a sense of control. Rather than waiting for the perfect moment to begin, individuals can take small steps forward, knowing that progress is built through consistency, not perfection.

The key takeaway is that depression does not define one’s capabilities. Even when energy and enthusiasm are absent, movement—both physical and emotional—can restore a sense of agency. From establishing routines to challenging negative self-talk, each strategy in the book is designed to counter depression’s immobilizing effects. By integrating these techniques, individuals can navigate the challenges of depression with greater resilience, ultimately reclaiming their ability to engage with life on their own terms.

[Cheryl Bentley · Rating 5 out of 5]

I was fortunate enough to win Julie Fast's newest book in a Goodreads drawing. It was especially fortuitous, since several family members and I had read Julie's "Take Charge of Bipolar Disorder" three years ago when my daughter was diagonosed with that illness. I did a lot of reading and research before coming to Julie's book and still think it's the best thing I've read on bipolar disorder. "Get It Done When You're Depressed" is written very much in the same vein.

In "Get It Done," Julie combines personal experience and the experiences of others with clinical input from her co-author, John D. Preston. Each of the fifty short chapters deals with one of the obstacles depression can present to simply getting through life. And, as with her book on bipolar disorder, there are ample opportunities for reflection and goal-setting throughout the book. This is what I love about Julie's books. She has a knack for blending theory and practicality, making her books not only informative but eminently useful.

I have read a great deal on depression, partly because that was how my daughter was first diagnosed, as is often the case, but also simply because there is so much written on the subject. Again, I would say that this is the single best and most helpful thing I have read on depression, and I can't wait to recommend it to anyone I know who either suffers from depression or cares about someone who does.

[Anna · Rating 2 out of 5]

I'm not sure if my rating has any value, I just realized I'm facing a different kind of issue. I feel like I'm mostly over the depression part, I just have a hard time getting things done. It's like my brain learned the depression habit and now I don't know how to change the habit anymore. I do know how to plan, I know how to break up my tasks, I just have a problem with getting started on things.

Anyway, what I do like about the book is, that it gives concrete advice. Things you can do. I felt like this was the problem at some point, that you sort of knew that you should do something, but you didn't know what it was, so that's a plus. What I don't like is, that it assumes everyone has family around. When you live abroad and you've lived in the place only about 2 years and you don't speak the language very well, for example asking for help gets complicated. I have colleagues and friends who are happy to help, but I already have to ask for a lot of help just because of language stuff. And it's hard to push those relationships even more. It would be very different if my family was around or friends I've known for 20 years.

So, I'm a bit disappointed on the level of the advice. It applies in a certain kind of situation, but I feel this is so not written for me.

[Stephanie · Rating 5 out of 5]

This book was amazing, I picked it up from Amazon at the start of my super senior year of undergrad. I was excited to start reading it, and a lot of these strategies really helped me. I employed a lot of these strategies and I know some people have said that these strategies are common sense, but that doesn't take away from the fact that hearing it written by an author who truly suffers from severe chronic depression DOES help. Easy to read, and the chapters are pretty short. After failing a semester of classes from not going to class or feeling motivated to do any homework, I thought this book would help and it definitely did. I will keep this book on my shelf for years to come and I will recommend this to my friends.

[Bernice H · Rating 1 out of 5]

An Unclear Definition of Depression

The author gave a lot of good ideas of what to do when you are feeling “Low”, but I do not believe he has a clear understanding of true depression. It is not a choice. I can’t imagine someone, who is depressed deciding “ok,I will overlook how I feel and go dancing, instead of jumping out of the window”. A serious problem taken lightly, for whatever reason.