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momentum.
    If such inner coaching is done in a proactive and forceful way without being too harsh, it can be used to ward off or fight against the urge to just surrender or give up. Listening to that inner dialogue can be an antidote to the powerlessness depression often causes. And your own inner tough talk can be easier to hear because you know it’s from a desire to get better; you know it’s not criticism, as you could perceive it if it came from someone else.

Always Be Kind to Yourself
    It’s important to note that this drill sergeant voice is never negative. It doesn’t help at all if you get on yourself for being worthless and a failure. Your inner drill sergeant can be loud, strong, aggressive, and practical, but he or she is never mean. You can see this persona as a friend who truly wants you to do well, a guide on the days depression won’t really let you get on with your life.
    Here are some other thoughts to consider:
    • Physically control your own actions by encouraging yourself to get up and get going.
    • When you get started, use your inner drill sergeant voice all day to keep you going.
    • Let your drill sergeant— not your depression—do the thinking.
    • Be willing to try anything to get better so you can get things done.
    Remember: On the days when you need extra help to get out of bed or do anything productive, call up your inner drill sergeant. He or she exists to help you get things done, so listen up!

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    Structure Your Day Like a Child’s
    Have you ever noticed how depression makes you feel like you’re floating through the day with no purpose? When your life feels out of control and without structure, it’s natural to feel like you’ll never get your depression under control. And then you have even more trouble getting things done. Like a child, you’ll probably respond to chaos with more chaos in your mind.
    Children are easily distracted by all that goes on around them. Having structured meal times, play times, television times, and bedtimes can create a calm and balanced child as opposed to the cranky and difficult child who flounders with little to no structure. Having the same kind of structure in place can work for you, too.

The Importance of Structure
    For most of your childhood and adolescence, the structure of your daily life was probably decided for you. In high school, you were probably given a bit more leeway, but the structure was still pretty intense. Then when you were thrown out into the real world, whether in a job or at college, all the structure you were probably used to others establishing for you, especially your parents, simply went away. This transition can be hard for anyone, but when you add depression to the mix, the situation can get out of control. It’s not surprising, then, that so many people can become depressed and overwhelmed on their first jobs or at a new school. As an adult who has depression, you may still struggle as much as someone fresh out of high school.
    When you’re depressed, it always helps to know in advance what your day will look like. One of the best ways to do this is to have a plan in place on all days so you know what to do when the depression shows up. You have enough to worry about when you’re in a down mood; knowing what your day will look like removes one more pressure that can lead to less productivity.
    Do you recognize in yourself any of the following signs indicating you need more structure?
    • Waking up depressed because you have no plan for the day and nothing to look forward to.
    • Drifting around looking for something to do.
    • Randomly going from project to project.
    • No idea what you’re going to do for the next week.
    • Assuming you can create a structure as you go. (This might work on well days, but it rarely works on depressed days.)
    Even one planned event a day can make a difference. Knowing that you have to be at a certain place at a certain time makes it easier for you to get things done