How To Get Out Of A Rut
Published March 5th, 2023 by Sabah V.
People think that getting out of a rut is like climbing out of a dark hole. But the problem with that is you associate climbing out of that hole with the problem being fully over. This is rarely ever the case.
What Is A Rut?
Getting out of a rut is like trying to hold your head high and shoulders back when your walk, when your body wants to let your shoulders scrunch forward and your head drop a little.
The reason I’m saying this is so that you realize getting out of a rut isn’t just a one and done solution, it’s a gradual habit change that you have to practice and get used to.
How To Get Out Of A Rut
Step 1 – Create a Positive Environment
A lot of simple changes in your living space can have a profound impact on your mental state.
Example: Making your bed.
This is one of those simple chores that goes a long way. Imagine getting ready to go to work: would it make you feel mentally more cluttered or less cluttered to leave the house knowing that your sheets are perfectly fitted, blanket laid out without wrinkles, and pillows all placed in the necessary spots?
Probably mentally less cluttered.
The key is to make these small changes in many areas of your life. You will be surprised what a simple change in scenery will do for you. If you spend a lot of time indoors, try to spend more time outdoors.
Step 2 – Eliminate Poor Habits
Some people wonder why they are stuck feeling the same when they do the same things over and over again.
Example: Imagine you get home from work everyday at 6pm. You grab fast food and upon arriving home you crash on the couch and begin to watch 3 episodes on Netflix because life is hard and you deserve it after your long day of work.
Sure, you deserve a break. But, imagine if you changed a couple of those things.
Instead: Imagine you exercised for 45 minutes after work, made a homemade meal, journaled after your shower, and then watched just one episode on Netflix.
It sounds like a lot of energy, but replacing these poor habits with healthy ones actually will give you more energy and make you feel less lethargic.
There have been days where I just lay in bed and watch TV and it always leaves me feeling really tired.
But, then I have days where I work 9-6pm, work out for 2 hours, write a blog post, and go straight to bed and somehow I feel so much more energized and happy throughout the day even though I had no time to rest.
I’m not saying to overwork yourself. But, consider if your habits are giving you that break, or if they are really just taking from your energy.
Step 3 – Develop A Routine
If you are stuck in a rut, chances are your routine isn’t as good as it could be. Your routine is either:
- Not structured well
- Not challenging enough
- Doesn’t progress you to your goals
Structure your routine well. Make sure that there you are filling your day with important activities that bring you peace of mind while also allowing you to be productive.
Make sure your routines are challenging. If your routine is very easy, chances are because of a lack of challenge you will grow bored and focus on the negatives in your life. Incorporating challenges that are slightly physically challenging: like working out or going on a run, is a good way to shake things up.
Make sure your routine leads you to the goals you set. As humans, we are wired to work toward an end result. Think of something you want, and incorporate that into your routine. These days, weeks, months, and years will pass anyway. You might as well incorporate something to help you progress toward that goal in the meantime.
Step 4 – Practice Mindfulness
All these things will keep you distracted from feeling the negative emotions from the rut. But for your long-term mental health, it is important to identify the root of where these negative emotions come from.
Try this: When you have a negative emotion. Journal down what it was and how it made you feel. Don’t even worry about where it is coming from. After some time you will realize the pattern of negative thoughts in your head and you will be more informed on where it is coming from. This is a much better method than trying to decode it everytime it pops up and feeling frustrated.
Practice meditation as well. Meditation seems intimidating for someone who isn’t good at it. Instead of trying to follow a 10 minute guided meditation, just try 2 minutes for a couple days and work yourself up when you feel ready. Doing 2 minutes it better than doing nothing at all.
Allowing yourself time away from all the distractions in this world will allow you to connect with your emotions.
Step 5 – Do Things For Others
“The best way to find yourself is in the service of others.” – Mahatma Gandhi