How to Quickly Get Out of a Rut & Improve Your Mood
We’ve all been stuck in that frustrating, uninspiring rut where every day feels like a scene from Groundhog Day. You’re unmotivated, overwhelmed, and just blah. Even when we’re staring at a pile of projects calling our name we can sit frozen avoiding the tasks or wishing the day away. Being in a rut can feel confusing when you genuinely have no good reason to feel so blah.
Luckily, you can shake things up quickly with a few intentional steps. So, if you’re ready to snap out of the funk and rediscover your spark, let’s dive in.
1. Change Your Environment
Your environment has a huge impact on your mood. If you’ve been glued to your couch with a Netflix show playing in the background, it’s time to move. If you feel like every day feels like groundhog day, taking small steps to change your environment can help you get inspired and moving into a productive direction.
Rearrange your space: Take some time to tidy up or even redecorate a corner, drawer, or project in your home or office. The simple act of tidying up has been proven to reset our brains and encourage further action.
Go for a brisk walk outside: Taking a walk encourages a better mood by stimulating the release of endorphins, "feel-good" chemicals in the brain, which are triggered by physical activity like walking; this increased blood flow to the brain also helps reduce stress and improve overall mood regulation, making you feel more positive and energized. Head to your favorite coffee shop or bookstore.
Explore somewhere new: Here’s something you probably didn’t know that I’ve found very interesting…The part of our brain called the striatum helps us evaluate our environment and processes reward. The activity in this area of the brain tends to be more synchronized in people who explore new things daily, and has a stronger influence on their mood. How cool is that? By simply exploring something new, you can shift your mood!
2. Do One Small Thing Differently
Sometimes, shaking up your routine is all you need.
Take a different route to work: Taking a different route can encourage a better mood and help you get out of a rut by introducing novelty and stimulating your senses, which can break the monotony of your routine, spark curiosity, and provide a small mental boost, essentially giving your brain a fresh perspective on familiar surroundings. Try a new morning ritual! Do you work from home? No problem! Make a change in your morning routine; sit in a different spot when you drink your coffee each morning, stretch before your morning shower, or food prep your dinner before starting your say.
Switch up your playlist: Switching up your playlist can encourage a better mood and help you get out of a rut by exposing you to new sounds and rhythms that stimulate your brain differently, triggering the release of feel-good chemicals like dopamine, essentially giving your mood a fresh boost and breaking the monotony of listening to the same music repeatedly; it can also be a way to intentionally curate music that aligns with the mood you want to cultivate, whether it's energetic and upbeat to lift your spirits or calming and reflective to relax.
3. Move Your Body
I know, I know when you’re in a rut, exercise is the last thing you feel like doing. But there’s no denying that fact that movement releases endorphins, the feel-good chemicals that instantly boost your mood. Here’s some simple ways to add movement to your day no matter how chaotic your daily schedule is:
Dance around your living room.
Stretch for five minutes.
Go for a quick jog.
You don’t need a full workout routine; just move.
4. Connect with Someone Who Inspires You
Text a friend who lifts your spirits or call someone who always knows just what to say. Sometimes, talking it out with someone who gets you is the best remedy for a funk.
5. Do a Brain Dump
Grab a journal or a blank piece of paper and write everything that’s swirling in your head. No filter, no judgment. Get it all out. Once you see your thoughts on paper, they become less overwhelming and you might even spot what’s really keeping you stuck.
6. Tackle One Small Task
Your to-do list isn’t going to complete itself, pick one small thing and do it. Not everything just one. It could be making your bed, responding to an email, or even watering your plants. Completing a tiny task gives you a quick win and creates momentum.
7. Practice Gratitude (Even If You’re Rolling Your Eyes Right Now)
I get it. Gratitude can feel cliche but when you’re stuck, it shifts your focus from what’s wrong to what’s right. Take 60 seconds to jot down three things you’re grateful for. Trust me, it helps.
8. Unplug for a Bit
Sometimes, the rut is fueled by the constant noise of social media, emails, and notifications. Put your phone on Do Not Disturb for an hour. Let your brain be quiet.
Final Thoughts
Getting out of a rut doesn’t require a complete life overhaul. It’s about making small, intentional shifts that disrupt the pattern you’re stuck in. Remember, the rut isn’t permanent, and neither is this feeling. Start with one of these steps today and watch how quickly you feel the difference.
And hey, if you need an extra nudge, I’ve got you. Comment below and lets chat!
Now go shake off that rut and improve your mood. Remember, we are the only ones that control how we feel! You’ve got this!
Jill K Schmidt