What To Do When You Feel Stuck In A Rut
What area of your life comes to mind when you think about being in a rut? For most people, their work or social life probably come to mind first. However, it’s possible to feel stuck or stagnant in many different areas of your life – personal growth, wellness, financial, social, career, creativity, etc.
If you’ve ever been – or are currently – in a rut, then you know exactly how difficult it can be to get out of one.
Being in a rut can make you feel dull and sluggish. Your days start to blend together and they all feel the same. You might even feel as if you’re just merely going through the motions to survive the day. Feeling this way can lead to decreased mood, less motivation, and a sense of detachment from things that are important to you.
While it’s completely normal to feel this way from time-to-time, being in a rut can derail your overall happiness and progress. Therefore, it’s important to know what to do once you recognize that you’re falling into a rut. This way, you can effectively take action towards rejuvenating your mind and life so that you feel a renewed passion for what matters most to you.
Identify The Cause
The first thing you need to do when you feel like you’re in a rut is to identify the cause. You can’t fix the problem if you don’t know what it is. So first, take some time to get to the root issue of why you’re feeling this way. Be honest and ask yourself what you’re needing more of.
If you’re craving more quality time with your spouse, then find time in your schedules for a date-night. Plan to be more present when you’re with them. Actively listen to what they’re saying. Do something kind for them such as bringing them a cup of coffee in bed or cooking them their favorite dinner.
If your social life feels drab, look up local events happening in your town or city and plan to attend a couple that interest you. Reach out to an acquaintance or co-worker you’d like to get to know better. Message a friend you haven’t talked to in awhile and see if they’re up for making plans. You never know, they may be feeling in desperate need of a social pick-me-up, too!
Perhaps the job you’re currently at leaves you feeling more drained than fulfilled. You can’t always pack up and quit a job that doesn’t spark passion. But you can change your mindset towards your job. Think about your impact within your role and reflect on how your job is essential to the overall well-being of the company. When you start to see the importance of your role, you can find more meaning and joy in the work you do.
Only once you’ve keyed in on what area(s) of your life you feel like are in a rut, then can you plan actionable steps toward improvement.
Practice Mindfulness
When you notice you’re in a rut, it’s important to be mindful of your situation. Many times, it’s easier to show empathy towards others than ourselves. However, it’s of the utmost importance to show compassion towards yourself when you feel stuck. Remind yourself that it’s okay and normal to feel this way, and is all just part of being human.
While it can be tempting to blame ourselves for getting into a rut in the first place, it’s crucial to practice self-love and speak kindly toward oneself. Focus on taking care of and nurturing your mental, physical, and emotional health.
Another way to practice mindfulness is by working toward being fully-present rather than simply going through the motions. When you catch yourself subconsciously doing something, you can practice by capturing your attention and bringing the task to the forefront, or conscious, part of the mind. Being present is all about taking an active approach to everyday life, rather than a passive one.
Instead of thinking about all of the endless chores you need to get done at home while you’re at work, try to focus on the task at hand. If you have a tendency to zone out or half-listen to your partner, practice actively listening and responding to what they’re saying.
By doing this, you become more aware of where you have a tendency to zone out. If there’s any area where you frequently fall back into going through the motions, then that is a sign that maybe it’s time to switch things up so that the task at hand feels new and interesting!
Get Organized
Sometimes getting organized can help to pull you out of a rut. Your environment has a profound impact on your quality of life, as well as your habits and behaviors. Here are some areas of your personal life that can greatly benefit from getting organized:
Home – Decluttering your living space can surprisingly feel synonymous with decluttering your mind. Oftentimes, we put off tasks around the house for what we deem as ‘more important’ ones. These tasks are always lingering at the back of our minds, however, and taking up valuable mental space. When you take some time to organize your closet or declutter your kitchen cabinets, you are simultaneously clearing out mental clutter!
Finances – Tracking your income and expenses can allow you to see where exactly you’re spending money and cut expenses you don’t need. By organizing your finances you can save money, and thereby allot more money to the areas of your life that you want to improve upon.
Technology – Organizing your phone and computer can be helpful too, especially if you use them for work. Clear out old photos by uploading them to a cloud storage app. Delete any old files or photos you don’t need. Organize similar apps into folders for quick access so they’re easy to find.
Calendar – Whether you work from home or not, organizing your schedule can help you to manage your time more efficiently. When you have a visual representation of how your time is being spent, you can more clearly see which areas need more attention and schedule them into your calendar accordingly. This Wheel of Life self-assessment tool is a great way to visually see which areas of your life need more focus so that you can find more balance.
Seek Inspiration
When you’re in a rut, it’s typical to feel unmotivated and even apathetic toward doing more than the bare minimum. Seeking out inspiration around you can help you to feel motivated once again and reignite your spark for life.
Seek out people who inspire you and spend as much time with them as you can. If you’re having a hard time finding people you aspire to be like in your personal life, then look online! Find an online community of like-minded individuals or someone who is willing to mentor you.
You could also hire a life coach to help guide you and keep you accountable. These coaches often have access to very involved online and in-person communities of people who are looking to improve themselves and learn from each other.
It’s often said you become who you surround yourself with – so make sure you’re spending time with people who motivate and inspire you to be your best self!
In addition to who we spend time with, what we consume greatly influences the way we think and act. This includes the books we read, the TV shows and movies we watch, as well as the music and podcasts we listen to.
Be sure to surround yourself with people and things that inspire, uplift, and motivate you, rather than those that keep you feeling stuck.
Connect With Others
We are social beings by nature. We are innately designed to interact with others, and thrive when we do so. Despite this, so many of us have the tendency to bottle things up and choose to keep things to ourselves. We don’t want to be a burden on others so we suppress our feelings instead. Yet, oftentimes, a simple conversation with someone who is willing to listen can be greatly beneficial when you feel stuck in a rut.
Connect with others by reaching out to a friend, family member, or support group. Talking to others about how you’re feeling is a great way to get emotional support in challenging times. It can also be reassuring to learn that others have experienced similar feelings and that you’re not alone. Having candid conversations about your feelings with others can also help to reframe your mindset and allow you to see your situation from a different perspective.
Reevaluate Your Goals
If you’re feeling stuck in a rut, but can’t quite figure out why, it may be a good idea to reevaluate your goals.
Take some time to reflect on what is truly important to you. What goals do you want to achieve? What goals are you currently working towards? Do these goals still bring you joy?
Sometimes we realize our goals aren’t fulfilling us like we thought they would, or they no longer align with who we want to become. If that’s the case for you, taking the time to realign your goals with your current values and passions can help to reignite your motivation.
Try Something New
Sometimes all you need to pull you out of a funk is to step outside of your comfort zone. While this can initially feel scary or intimidating, trying something new can help break up the monotony of daily life. Encountering new experiences can stimulate your mind and expand your perspective. Whether it’s trying out a new hobby, a new exercise routine, or visiting a different coffee shop than you normally do, trying out new things is a great way to switch things up and snap you out of a funk.
Additionally, having exciting new things to look forward to has many physical and mental health benefits. Taking the time to find activities you enjoy doing and scheduling them into your calendar can add positive anticipation to your life, and make the mundane of the day-to-day feel less boring. Check out these ways to create more positive anticipation in your life.
Seek Professional Help
Consider speaking with a therapist or counselor. These qualified individuals can offer a variety of insightful tools and resources to help you work through any negative or difficult feelings you’re experiencing. They can provide support and guidance to help you navigate through this challenging time.
Therapy is now more accessible than it’s ever been before, with plenty of in-person and even online options to choose from. You can find local therapists and support groups here.
Conclusion
Feeling stuck in a rut is something most people experience at least once in their lives.
While it can feel uncomfortable, it’s important to acknowledge how you’re feeling and take the time to explore where these feelings are coming from. It’s essential that you identify the root issue so that you can take the necessary actions to get unstuck.
Sometimes getting out of a rut is a simple fix, such as talking with a friend or trying something new. Other times it’s more complicated and you may need to enlist the help of a licensed therapist for professional guidance on your situation. Either way, it’s crucial to practice self-love and compassion during this time, and to remember that these feelings won’t last forever.
If you’re feeling stuck in a rut, check out this list of ways to add positive anticipation to your life. Read more about the many physical and mental health benefits of having things to look forward to!
Photo credit: Andrea Piacquadio on Pexels
