3 Rules for Beating Depression

Depression isn’t a motivation problem.
It’s actually a relationship problem—with effort, failure, and self-worth.

Here are three rules I often return to—personally and professionally:

1️⃣ Rule Numero Uno: No Zero Days

What’s a zero day? A “zero day” is a day where you do nothing toward what matters. No more zeros. Non-zero doesn’t mean big.

Didn’t do anything all day and it's 11:58 PM?
Write one sentence. One pushup. Read one page of that chapter.

Depression thrives in all-or-nothing thinking.

Progress is built through long string of consistent non-zeros, not bursts of motivation.

Your goal isn’t to fix everything today. Just start with a non-zero day.


Rule 2️⃣ : Be Grateful for the “Three You’s”

Yes, there are three you’s: present, past, and future. Cue in the Christmas Carol.

Past You – Thank them for any good choice they’ve made.
Thank you YOUNGER ME for setting out my gym clothes. Saved up money for a sweet thing. Thank you!

Present You – Shows up imperfectly and accept what is.
What is one thing that doesn’t suck in the present?
Thank you Present Me for doing the hard thing even when I didn’t want to. Happy to be warm inside. Thank you.

Future You – Set them up for success
Do favors for Future You just like you would for a best friend. Getting out of bed and no hitting snooze. This one is for Future Me! Tired and want to doomscrolling? Not happening. I’m taking care of Future Me.

Because failure to plan is planning to fail.

Gratitude then isn’t denial—it’s a way to rebuild trust with yourself over time.


Rule Number 3️⃣ : Forgive Yourself
Self-criticism doesn’t create change—it blocks it.
I used to beat myself up over my work and I would get anxious and blame major life decisions on other people, when in reality I hadn’t learned how to handle my own "mental weather".

When it rained, I ran inside. I didn’t ask for an umbrella.

Forgiveness is how you step back outside. Allowing Christ's mercy into our guilt and shame and asking for forgiveness. What would a good friend share with me in my pain?

Small steps.
Consistent effort.
Compassion for yourself and reaching out on the hard days.


TDLR: Your goal is simply: non-zero, forgiveness, and small favors for your future self.

Start today and start small towards the positive direction Christ is calling you to.