Stanford Psychologist Reveals The Most Important Thing To Do When Depressed | Kelly McGonigal

She emphasizes that during depression or grief, people may not feel an “endorphin rush” from movement because the brain can temporarily lose that reward response, which can make moving feel even harder. She argues that continuing to move anyway can help the brain “remember” reward and hope over time.

She describes music as activating both the brain’s motor system and emotional memory, making it energizing and meaningful. She suggests using favorite songs as a practical way to start moving and to create “embodied memories” that can boost motivation later.

She argues that framing exercise as punishment (for eating, for example) leads people to pick activities they hate and miss the felt experience of strength, fun, and connection. She proposes a mindset reset: movement is “using your body to engage with life,” and exercise is movement chosen for its own sake (meaning, pleasure, or benefits).

She explains that moving to music can change how people interpret exercise sensations (heart rate, sweating) from “this is bad” to “this is fun / I’m getting stronger,” which improves memory of the workout and likelihood of repeating it. She also notes that moving with others releases bonding-related chemistry that increases trust and connection, supporting relationship “upward spirals.”

She suggests trackers can be a helpful “first start” for some people and unhelpful for others, and encourages self-experimentation based on goals and values. She argues the most important feedback often isn’t in the metrics but in direct experience—whether you feel more energized, optimistic, and like a “best version” of yourself afterward.