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Many of us go through periods where we’re stuck in a rut.You feel like you’re going through the motions at work, treading water in your relationships, or jogging in place in your social life. Things that used to excite you no longer do and, instead of moving toward your goals, you remain stagnant—stuck where you are.

Being stuck can lead to feeling both disinterested and dissatisfied.It may even cause you to want to give up on your goals altogether. Fortunately, there are a few things you can do to not only figure out why you’re stuck but also toget motivatedand excited about life once again.

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Signs You’re Stuck in a Rut

If you’re stuck in a rut, you may not even notice at first as these feelings often build slowly over time. You might follow your same routines day after day, only to one day realize that it feels less like you are working toward something and more like you’re just killing time.

Here are some signs that suggest you might be stuck in a rut:

When a Rut Is More Than a Rut

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Reasons You Might Feel Stuck in a Rut

Fear of stepping outside your comfort zonecan also cause you to feel stuck in a rut.You want to do something different but a fear of the unknown or a fear of failure is stopping you from taking action. To ease your fears, you do nothing at all and, instead, remain where you are.

Figuring out what’s causing your discontentment is important to finding ways to get out of your rut. If you are struggling to understand the reasons behind your feelings, working with a licensed counselor or a therapist specializing incognitive behavioral therapy(CBT) can help.

When working to discover the cause of your rut, one thing to keep in mind is that not all ruts are the same. Some people might feel like they arein a rut with a romantic partnerwhile, for others, it is their job. Even your health, family situation, friendships, hobbies, or home can contribute to these feelings.

It’s important to not criticize or berate yourself once you understand the root cause.Also, don’t try to minimize the issue. You might think"I have a great life"or"I don’t have a right to feel this way,“but these thoughts are counterproductive and can keep you trapped in a rut. While things may be “just fine” as they are, if you’re not satisfied, it’s time to make changes and regain your spark.

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How to Get Out of a Rut

Once you’ve acknowledged what you’re feeling, it’s time to start looking for ways to get unstuck. There are a number of things you can do to break the negative cycle and move forward. Here are a few ideas to consider.

Take Care of Yourself

If something is lacking in the self-care department, now is the time to address it. Healthy food, adequate sleep, daily exercise, and social support are all essential to your physical andemotional health and wellness.

Look for ways to treat yourself a little better. Taking care of yourself ensures you have the energy to stay focused and excited about your life.

Change Your Routine

It’s hard to move forward or branch out if you’re engaged in the same routines day after day. People are creatures of habit and sometimes being stuck stems from boredom or feeling like you’re on auto-pilot.

Look for ways to add different experiences to your day, such as:

Mindful MomentNeed a breather? Take this free9-minute meditation for enjoying the little moments in your day—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free9-minute meditation for enjoying the little moments in your day—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Head Outdoors

Researchers have discovered thatbeing in nature has a positive impact on the brain. For example, one study found that taking a walk outside reduced self-referential rumination, a behavior that can increase depression risk.Another connected nature walks with decreased depression, lower stress, and improved mental well-being.

The next time you’re feeling bogged down, try going for a walk outdoors. Let go of the thoughts circling around in your brain and simply take in the world around you. Not only can being outside increase your mental wellness, but it canenhance your creativityas well.

While walking, allow yourself to relax, think of new things, and enjoy the beauty you see. This helps you return to your everyday life with a renewed sense of wonder.

Give Yourself Something to Look Forward To

Looking forward to an upcoming event or activity has a way of pulling you out of a rut and creating some excitement in your life. It puts a little pep in your step as you anticipate the fun that lies ahead.

You might look forward to the release of a movie or your favorite holiday, but you also can create these moments intentionally. Call or text friends and make plans for Friday night. Plan a vacation, even if it’s just taking a day trip to a local spot. Give yourself things to look forward to and get excited about.

Find Your Purpose

Boost Your Motivation

Sometimes getting out of a rut happens spontaneously. You might feel stuck in a rut one day, for example, then something suddenly clicks into place and the feelings vanish. In other cases, you might need to take a more active approach. One action you can take is to focus on your motivation.

Here are someways to get motivated, even when you don’t feel particularly interested or excited about what you are doing:

Squash Perfectionism

If youstruggle with perfectionism, this can keep you stuck in the same place. No matter how hard you try, it seems like whatever you’re working on is never good enough.

Squash your tendencies toward perfectionism right away and recognize that ‘done’ is better than perfect. In other words, rather than trying to make a project perfect, be satisfied with the fact that you completed it.

If left unchecked, perfectionism can keep you spinning your wheels for a very long time. Instead, focus on completing projects and moving forward rather than striving for perfection.

Let yourself make mistakes. Embrace the fact that you’ve given your best effort and move on. In time, you will be much more productive and creative when you’re no longer tethered to perfectionism.

A Word From Verywell

Feeling stuck in a rut can be frustrating. But with a little effort, you can add a sense of novelty, adventure, and excitement back into your life.

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