Hey there,
If you’ve been feeling unproductive, stuck, or just… off, I see you. Maybe it’s been a rough couple of days, or maybe it’s been a month, or—let’s be honest—maybe it’s been a whole season (or a whole year, ahem looking at you 2019 and 2020).
If that sounds familiar, I want to share something that might help: this post, and the video below. I recently sat down to talk about how to get out of a rut—something I’ve experienced more times than I’d like to admit. I know firsthand how discouraging it can feel to not feel like yourself, and I wanted to open up about what’s helped me climb out of those dark, confusing moments.
So grab your favorite coffee (or tea, or matcha, or glass of wine—no judgment here), and let’s talk about it.
👉🏼 Here’s the full video if you prefer to watch or listen:
First of All: You’re Not Alone
If you’re here because you googled “how to stop feeling unmotivated” or “what to do when life feels stuck”—I’ve been there too. It can feel super isolating when your usual routines stop working and you lose that spark that used to keep you going. Especially in our 20s and 30s, when everyone on social media seems to be thriving, it’s easy to feel like you’re the only one who’s off track.
But the truth is, ruts are normal. And even more than that—they’re human. Whether it’s burnout, emotional fatigue, or just a season of “meh,” we all have moments where we feel disconnected from ourselves.
I want to share the four things that have helped me the most when I’ve been in that space.
1. Try to Understand What’s Going On
The first step for me is always reflection. Why am I feeling like this? What changed? Is something bothering me that I haven’t acknowledged yet?
Sometimes there’s an obvious answer (like a major life event, burnout, or loss), but sometimes… there’s nothing. Nothing dramatic happened, and yet everything feels heavy. And that’s frustrating.
If you can pinpoint the cause—great! That gives you a direction to work with. But if you can’t, please don’t pressure yourself to “figure it out” right away. Sometimes understanding comes later. Sometimes you just have to sit with the feelings, give yourself grace, and move forward with gentleness.
2. Take a Break (Even If It’s a Small One)
This one’s simple, but so underrated. Take. A. Break.
Get out of your usual environment, if you can. That could be a walk around the block, a solo coffee date, a gym session, or curling up with a book.
Personally? If I’m having a bad day and it’s already evening… I just go to bed. I sleep. Sounds silly, I know—but sometimes rest is the only thing I need. And waking up the next morning with fresh eyes can change everything.
The goal isn’t to “fix” yourself with a walk or a nap. The goal is to interrupt the pattern and give your brain space to reset.
3. Prioritize Your Mental Health (Seriously)
Okay. This one is big.
If your rut starts turning into a prolonged low period—like weeks or months—and nothing seems to be helping, please consider talking to someone. A therapist. A counselor. A mental health professional.
I went to therapy during one of my lowest points, and even though that particular session didn’t give me the clarity I hoped for, it opened a door. And I want you to know that seeking help isn’t weak—it’s brave. It’s necessary. And it’s something I continue to keep in my toolbox for the future.
On a daily level, I’ve also found meditation incredibly helpful. I use apps like Calm, Headspace, or Insight Timer. And honestly? Reading is another one of my secret weapons. It helps me disconnect from my phone and social media (which can make ruts feel worse), and escape into a different world for a while.
4. Keep Going (Yes, Even If You Don’t Feel Like It)
This one might sound like the opposite of the last tip, but hear me out.
Sometimes the best way I’ve gotten out of a rut is by continuing to do the thing, even when I didn’t feel like it.
Working on my videos. Writing blog posts. Tidying up. Going on a walk. These things didn’t “fix” me instantly, but they helped me move. And when I moved, I felt better. Even one small task can remind you that you’re capable, even when your brain says otherwise.
When I’ve felt really low, just doing something—anything—was better than doing nothing. So if you’re feeling stuck, try asking yourself: what’s one small thing I can do today? Then do it. And let that be enough.
If You’re in a Rut Right Now…
Let this be your reminder that it’s okay to feel off. It’s okay to pause. It’s okay to take your time finding your way back.
And you don’t have to do it perfectly. I definitely didn’t.
If you have your own ways of getting out of a rut, I’d love to hear them—leave a comment on the video or send me a message on Instagram. Let’s keep this conversation going.
And if you found this post helpful, it would mean the world if you shared it with a friend or bookmarked it for future you. We all need reminders sometimes.
Until next time,
Flor – @flopereira 💛
