Techniques for dealing with lack of motivation, malaise, depression

Summary

Jonathan Blow shares introspective techniques that he says helped him manage low motivation, malaise, and depressive feelings during long software projects. He views thoughts, bodily sensations, and emotions as connected parts of a self-reinforcing cycle. Rather than arguing with negative thoughts or forcing positivity, he recommends observing each part with curiosity and some distance.

Key strategies and exercises

• Break the experience into parts. When negativity feels overwhelming, examine thoughts, physical sensations, and emotions separately. Blow says that noticing even one part can weaken the cycle that sustains distress.

• Observe thoughts without identifying with them.

  • In a relatively calm moment, let a neutral thought arise while remaining aware of your surroundings and other sensations.
  • Notice the thought appearing and passing instead of getting pulled along by it.
  • You can also examine where a thought begins and ends, how long it lasts, or whether it can be stopped mid-thought.
  • The aim is not to prove a thought false, but to recognize it as one part of experience—not the whole of who you are.

• Explore bodily sensations directly.

  • Focus on a neutral sensation, such as your body resting on a chair or your hand touching a table.
  • Look closely at its qualities: Is it sharply defined or blurry? Does it have clear edges? What does it actually feel like?
  • Approach the exercise as research. Don’t force a particular result or try too hard to control the sensation.
  • Blow says this practice can help distinguish a sensation itself from the mind’s interpretation or amplification of it. He describes using it to lessen his reactions to hunger and physical discomfort.

• Notice emotions without trying to change them.

  • Ask, “What am I feeling right now?” and observe the emotional state as you would a physical sensation.
  • Don’t try to become happier or intensify the emotion; simply pay attention to it.
  • Blow reports that, for him, careful observation often makes an emotion fade and can provide brief respite from intense feelings.

• Watch how the parts reinforce one another. A thought can trigger a physical response, which can intensify an emotion and produce more thoughts. Observing any part of this loop may make it less automatic.

• For everyday work malaise, start with the body. When you want to work but keep avoiding the task, check for unpleasant bodily sensations and observe them. Then notice the thoughts accompanying them; emotional states may be less obvious.

• Practice in low-pressure moments. Blow suggests trying these exercises briefly during ordinary activities, such as having coffee, so the skill is more familiar when distress is stronger.

Important qualification

These are techniques Blow found helpful personally; he does not present them as guaranteed solutions. He says that people experiencing serious depression should discuss care with medical professionals. These practices are not a reason to ignore professional advice or treatment.

Presenter and sources

• Presenter: Jonathan Blow
• Sources or traditions mentioned: Meditative traditions, described generally; no specific teacher or text is named.