6 Steps to Get Yourself Out of a Slump

Everyone has found themselves in a rut at some point. It can come on slowly and hit all at once. You are working towards your goals, following a routine that feels productive, and showing up everyday and suddenly, it starts to feel like a chore just to get through the day.

You might identify some signs that you are in a rut including feeling unmotivated, depressed, unfulfilled, and wanting to change or move forward but feeling stuck and unable to do so.

The first thing you should remember is that experiencing a rut or a hard time is completely normal, and you are not lazy or unworthy for feeling this way. On the contrary, a rut usually comes on after a long period of hyper-productivity.

Ruts and slumps can also occur after a big event you anticipated like a birthday, holiday, or wedding, or after you have reached a big goal. When it’s all over and done with, you are left depleted and unmotivated.

While being in a slump is normal, spending too long in this state can lead to increased feelings of depression and anxiety, and it can become really hard to shake it off and get back to feeling good.

That’s why we have put together a six step guide to getting yourself out of that rut and reinvigorating your passion for life and motivation to keep moving forward.

If you are ready to get out of a slump, keep reading to learn some helpful, gentle, and realistic methods to getting yourself back on track.

1. Know When to Rest

One of the most common causes of a slump or a hard time is overwork. You could be killing it at work, at the gym, and at home for weeks or months and suddenly you find yourself completely burnt out.

It may be hard, but you should try to take time to rest. Set boundaries and say no to taking on new tasks or projects that will further overwhelm you. Even better, maybe you can find an opportunity to completely opt out of your routine, turn off all notifications, and truly rest.

Cozy up with a good book, watch a movie, or do a relaxing activity like coloring. Try to reduce screen time by staying off your phone. We promise you won’t miss anything by taking a day off of doom scrolling.

The most important part of a rest day is letting go of any guilt you feel while doing it. When people become burnt out, they often become frozen and unable to complete tasks, but feel horrible guilt and shame about it.

Instead, view this opportunity as an intentional break that you can feel good about because you planned on it. Besides, rest is a form of productivity that recharges you to be able to hit the ground running when you get your mojo back.

2. Let It Out and Let It Go

As we mentioned earlier, it can be easy to be overly negative when you are in a rut, using negative self talk to further bring yourself down. We can be really hard on ourselves for not living up to our own unrealistic expectations.

This negative self talk becomes a self-fulfilling prophecy. Research shows that what you say and think really matters, and you begin to internalize the negative self talk.

Instead of engaging in the negativity, try to let it out in a healthier way. Even if you don’t keep a journal, writing things down is a good way to stop the looping negativity in your mind.

Take some time to really vent, in writing, and without speaking negatively about yourself. You can vent about your circumstances without using negative language towards yourself. Instead, use “I feel” language to get it all out.

For example, instead of saying, “I am lazy and can’t get anything done,” say, “I am overwhelmed and am struggling to find the bandwidth to keep up with my responsibilities.”

The important part of this practice is that you are expressing your feelings without making judgements on yourself. The next step is that once you let it all out, it’s time to let it go.

Writing is a great exercise because it stops the wheels in your head from spinning and allows you to get it all down in concrete and then walk away. Make an effort to truly let it go.

3. Identify What Makes You Feel Good

Once you get out all of the negativity you are feeling, it’s time to find the good. On a fresh sheet of paper, start to write down all of your wins, accomplishments, and some things you love about yourself.

When you are in a rut, it is easy to focus on what you are lacking, what you are not doing well, and what you are failing at. The thing is, you aren’t seeing the full picture. You are stuck in a negative mindset and overlooking what you are doing well.

You can start small. If your family has a roof over their heads and food on the table, that’s a win. If you have woken up and brushed your teeth, that’s a win. Start with the little things and work up to some personal accomplishments you are proud of.

Maybe you have been crushing your gym goals or sticking to your diet plan. Maybe you hit a milestone at work or got recent praise from your supervisor.

Along with celebrating your wins, take some time to identify areas in your life that you are fulfilled by lately. Even if things aren’t going well at work maybe your relationships are strong. Remind yourself of the things about your life that are positive.

Everyone is ahead or behind at different times. Try to avoid the comparison game and focus on yourself.

4. Do some serious self care

Once you have taken the time to truly rest, it’s time to practice some real self care. We’re not talking about face masks and bubble baths, although this is a great idea for your rest day.

Instead, let’s do some things that actually add to your life, boost your confidence, and break you out of your slump.

Step one of this process is to clean your space. Your home is a reflection of your mindset and if you look around and are faced with clutter and chaos, you will certainly feel that internally.

Take the time to pick up your home and make it a space that feels clean, relaxing, and comforting.

Step two is to get in a good workout. Bonus points if you get outdoors. If you go for a walk or run, you might even treat yourself to a coffee or treat in your neighborhood.

Whatever you do, get your blood moving. Exercise is scientifically proven to boost your mood and energy levels.

Finally, cook yourself a nourishing meal. Fueling your body with fresh food is the ultimate form of self care. The practice of cooking can be meditative. Trying a new recipe can shake up your routine and get your brain working. Finally, feeding yourself will make you feel nourished both inside and out.

5. Shake Up Your Routine

Ruts and slumps are born out of monotony. While routines are a great way to establish healthy habits and stay productive, they can also lead to feeling stuck and eventually zap your motivation.

Shaking up your routine can be as simple as driving a different route to work in the morning. Or, instead of coming home and heading straight for the couch, make plans with a friend after work or try that new restaurant you saved forever ago on Instagram.

Like we mentioned before, shaking up your gym routine can help you get out of a motivation slump. If you are loyal to the weight room, try a group class or swim some laps in the pool instead.

When you shake up your routine, you can actually activate new areas of your brain. Learning a new skill is a great way to keep your mind fresh, especially as you age. Trying new things also helps to give you a boost of confidence, even if you feel nervous at first.

Best case scenario, you find something new that you’ll love. But even if you don’t end up with a new hobby, just shaking up your routine shows you that you can do hard things.

6. Leave Perfectionism Behind

Perfection is the enemy of progress. Perfectionism can contribute to negative feelings and lower self worth simply because it sets unrealistic expectations for yourself.

Mistakes are unavoidable. Just like experiencing a slump or rut is a natural part of life, mistakes are also where you have an opportunity to learn or grow.

Perfectionism creates a habit of all or nothing thinking that can cause you to give up too soon or work yourself ragged trying to reach an impossibly high standard.

Perfection is also not sustainable and can actually cause you to crash much harder. Research shows us that perfectionism can cause issues with anxiety and depression and prevents you from really celebrating your wins.

Instead of striving for perfection, simply do your best. If you don’t have the energy to do a full workout, just do five minutes. Many times, the momentum of getting started is enough to carry you through, but even if you don’t do it perfectly, at least you did something!

Wrap it up

Experiencing a rut is a normal part of life and you shouldn’t feel bad if you find yourself there. Instead, listen to what your body is telling you— you are probably in need of quality rest and a shake up of your routine.

If you do find yourself in a rut, there are some simple things you can do to get yourself out of it.

Start by leaning in and giving yourself an opportunity to rest. Then, spend some time reflecting and letting out everything that’s getting you down, then remind yourself of what is going right.

Lean into productive self care by getting your body moving, nourishing yourself with healthy food, and keeping your space tidy. Shake up your routine to keep things fresh and prevent burnout, and finally, ditch perfectionism.

Know when to reach out for help. If you are experiencing persistent feelings of depression and anxiety that are disruptive to your daily life, seek the advice of your doctor or a mental health professional.