25 tips for getting out of a rut

Never underestimate the power of switching up your morning routine. How you start your morning can drastically impact your productivity and inspiration throughout the rest of the day. Instead of snoozing your alarm or scrolling on your phone, consider meditating, reading a book, getting outside, or moving your body in some way.

I hate to break it to you, but immersing yourself in fiction or flipping through a relatable self-help book is much healthier than scrolling for hours on your phone. And if there’s a topic you’re passionate about, be it houseplants or spirituality, odds are there’s a book for it.

There’s a reason so many people turn to yoga for healing. Yoga isn’t just a form of exercise; it can be a tool for processing emotions, sitting with uncertainty and discomfort, and finding safety in your own body. 

What’s something you’ve always been interested in but too afraid to try? Is there a hobby you fear you’ll fail at but know you would enjoy regardless? Dive into it without the intention to monetize it or become a pro. Let yourself learn, and have fun with it.

I know, I know. It’s likely not the advice you want to hear. Everyone swears by journaling because, well, it actually works. Journaling can help you better understand why you’re in a rut, what you’re feeling, and how you can help yourself out of it.

Even if it’s just a day trip, a solo adventure can do wonders for the soul. Is there a place you’ve been dying to visit or a hike you’ve been meaning to take? Now’s the time to hit the road.

Our sense of community and belonging go hand-in-hand with our mental health. If you’re trapped in a rut, it might help to surround yourself with new, inspiring people with similar interests or passions. For example, if you enjoy writing, perhaps attend a local poetry circle or open-mic reading.

Nature in and of itself is grounding and healing. If you’re feeling trapped, step outside, even if just for a few minutes. Walk through the woods, feel the rain on your skin, and let the wind tousle your hair.

Meditation is such a simple practice, but many of us avoid it at all costs. Being still with ourselves requires patience, self-compassion, and bravery. However, the benefits far outweigh the costs, and you’ll often leave with intuitive wisdom you were previously overlooking.

Similar to switching up your routine, trying a new meal is another simple shift you can make. Not to mention, cooking can be a calming practice that engages multiple senses. Bonus points if you host some loved ones for dinner to share the new recipe. 

Life is always better when watching a new comfort show. Art and media exist for a reason: to entertain, inspire, and engage. You can learn about or even discover new parts of yourself through the media you choose to consume.

Our friends often know just how to pull us out of tough times. However, calling someone you haven’t spoken to in a while can be even more beneficial when you’re stuck in a rut. Choose someone who knows you to your core and can remind you of who you are. 

It’s normal to want to isolate in your own safe little cocoon, and sometimes, that’s exactly what we need. However, you don’t want to get too cozy in there. While it might feel uncomfortable, challenge yourself to do one thing that scares you. It doesn’t have to be major, but at the very least, it should get you to step outside your comfort zone.

Setting a goal that excites you is a great way to get yourself out of a rut. Goals often fuel a sense of purpose that pushes us out of bed in the morning. For example, maybe you have a goal to run a marathon, write a book, or even just do a split. Whatever it is, make sure it’s important enough to you that you’ll stick with it.

Have you ever read those articles titled, “I Did X for One Week and Here’s What Happened”? Well, why not pretend you’re writing a thought-piece about a specific healthy habit and follow a piece of advice for one week? For example, maybe you challenge yourself not to complain for an entire week. Don’t worry: you can revert to your pessimistic self after the seven days. But odds are, once you notice how good you feel, you won’t want to. 

Emotional Freedom Technique (EFT) tapping is an incredibly useful tool that’s said to help us process, release, and unblock our emotions. This involves tapping on acupuncture points, often while reciting a particular script. In my experience, EFT helps lower the intensity of my emotions and clear the overwhelm lurking beneath a rut.

Music is more powerful than most of us give it credit for. Depending on the type of music we’re listening to, we can instantly shift our energy. That being said, consider creating a playlist for the particular mood you’re in — or want to be in — to help you feel less alone and more hopeful. 

There will always be an excuse not to do the things you love. A lack of time or money can certainly be barriers to pursuing what we want to do, like taking that exciting vacation or launching our dream business. However, spontaneity doesn’t have to involve major decisions that break the bank. It can be as simple as stopping for ice cream on the way home from work or waking early to watch the sunrise. These simple joys and last-minute plans remind us to slow down and cherish the journey we call life. 

Many of us have become so accustomed to our day-to-day lives that we find ourselves simply going through the motions. Instead of making inspired choices, we operate from a place of habit. Sometimes, all it takes is slightly switching your routine and practicing more mindfulness to see results. For example, consider taking a different route to work or listening to a new podcast. Any shift in your “normal” can trigger new thoughts and actions.

Oftentimes, when I’m feeling overwhelmed or burned out, I default to isolation mode. While some solo time to recharge can be beneficial, too much of it might fuel the rut you’re currently in. Instead of choosing isolation, consider saying “yes” to more plans, even if it’s just a cafe visit with a friend. The change in scenery and time spent with loved ones can do wonders.

Our environments can directly impact our internal worlds. If your home is cluttered or needs a refresh, set some time aside to deep clean or organize. You could even rearrange your furniture or add some new pieces to spice up your space.

It’s tough to get yourself out of a rut if you’re unaware of what’s driving it. Making a list of the things that give you energy vs. those that drain you of energy can help you gain clarity. Then, find ways to prioritize those energy-givers and eliminate as many takers as you can.

When you’re stuck in a rut, it’s easy to feel detached from yourself or the world around you. Light a candle, play some ambient music, savor a nutritious meal — get in touch with your senses. This will help ground you back into your body. 

We all need a break from the internet or our electronic devices from time to time. If you’re catching yourself doom-scrolling for hours or comparing yourself relentlessly to people on social media, put your phone down. There are far healthier ways to connect with yourself and others.

I love making mood boards when I’m lacking inspiration. This can help you connect with yourself and channel your creativity. Not to mention, some even believe mood boards can help align us with our desires and bring them into fruition with ease.