Are you stuck in a rut? You’re not alone. Here are some simple ways to get out of a rut when you’re struggling.

Naturally, we all fall into routines in everyday life. Habits that sneak up on you, that you don’t even always realise you’re doing the same thing day after day, after day…

Quite often, you don’t realise you are stuck in a rut until you’re deep into one. You lose motivation, creativity and everything just feels a little meaningless… you can’t bring yourself to care and lack the energy to make a change. Sound familiar?

Bringing yourself out of a mental rut needs action – but we’re going to break it down for you and hopefully these tips might help you recognise and start to move towards getting you unstuck.

Acknowledge the problem

Getting stuck in a rut is normal, the best thing you can do is address it now. Have compassion for yourself – blaming yourself won’t make it any better. Focus your energy on making a change.

Identify the problem

If you’re stuck, identifying why can help you start getting back up. Take some time for self-reflection, perhaps writing a list of anything that may be causing this rut can help you really identify how you’re feeling. Maybe it’s related to something temporary, like work or a life situation. Identify what’s in your control and you can change – and what’s perhaps out of your hands and needs to be acknowledged and coping methods to put in place to support you. Look at what brings you joy too and do more of these things.

Break things into steps

As we mentioned, falling into a slump could lead you to feel unmotivated and perhaps you’ve left some tasks fall to the wayside a little.  If you’ve fallen behind, it can feel overwhelming. Break things down into steps and check them off to make it easier to digest and manage. If your inbox is causing you stress, here’s how to deal with inbox overwhelm.

Done is better than perfect

Don’t strive for perfection, all you can do is your best. Make small, manageable changes otherwise you may get overwhelmed or feel unmotivated if you don’t succeed as quickly as you hoped. Be kind to yourself and do what you can do.

Don’t forget about self-care

Make sure to check in and look after your wellbeing. Good self-care can help refresh both the mind and body and could help boost your energy and your motivation – so don’t neglect these, okay? You don’t need to go overboard, but some things you could do are:

  • Take time off when you feel burnt out to relax and recharge
  • Regular exercise: it could help manage your emotions and increase your focus and energy.
  • Meditation – it isn’t for everyone but can help calm the mind and body
  • Connect: spend time with loved ones who can support you and raise you up
  • Get some sleep – you may not know how much the amount of quality sleep you get can affect how you feel both in mind and body!

Here are 5 simple ways you can incorporate self care into your life every day.

Get some fresh air

Getting outside can rejuvenate and help bring back some focus. It can help you feel grounded and may help alleviate some of your anxiety. Nature can be healing.

Keep moving forward

If you stick with it, and keep doing the work, you will work yourself out of this rut and get back on track! You should also recognise when something isn’t working out – and know when to move on and try something else.

Sometimes a rut is just a rut – something temporary. But it can also indicate something more serious so do speak to a professional if you need help. Recovery coach Chrissy Kapartis says:  “We are not robots, we’re human beings with needs. Often when we’re stuck it can be a sign that we have needs which have not been met. I find that the kindest thing I can do for myself is notice what I feel I need and find ways that I can meet that need.”