How to Get Motivated When You Feel Stuck in a Rut

how to get motivated

I think we ALL know what it feels like to get stuck in a rut and feel down sometimes! It can be totally draining (both physically and emotionally).

The hardest part is when you just can’t seem to find the motivation to do the things you KNOW you need to do for your health, your family or your business (trust me, I’v been there many times!).

One of the most important things to remember is that you shouldn’t be too hard on yourself! The more you start beating yourself up for being stuck in a rut, the more frustrated you’ll get and the LESS motivated you’ll be.

Instead, be kind to yourself. Allow yourself to stay in a positive place where creativity and imagination can still flow freely.

Here are 5 things you can do to get motivated and bust out of your slump!

Take time to plan and visualize

Sometimes you can start feeling stuck because you forget WHY you’re doing what you’re doing in the first place.

And if you don’t understand the purpose, what motivation will you have to see things through?

If you find yourself thinking, “what’s the point?” it’s time to unplug and get serious about rediscovering your WHY.

What is your true goal in the area of life you’re feeling stuck?

Are you trying to go to the gym to get healthy? Why? Do you want to live longer to see your children get married? Are you trying to overcome injury or disease to improve the quality of your life?

Or maybe you’re trying to grow your business so you can quit your job and have financial freedom.

It’s important to sit down with yourself every few months to re-evaluate what your goals are and WHY you’re doing what you’re doing.

The most important part?


Writing down your goals and your “whys” will help make it seem more real, tangible, and achievable. Reviewing it DAILY will help you remember why you need to get things done.

Say it out loud

When you know what you want, what’s the most important thing you can do to hold yourself accountable and stay motivated?

Say it out loud!

Instead of keeping your goals and dreams hidden within yourself, tell the universe and listen to how it sounds when you talk about your dream.

Since I strongly DON’T recommend telling all your family and friends (we’ll talk about that later on), you can choose to tell a select few people in your inner circle, or you can keep it totally private; whatever you prefer!

And I know it might sound completely RIDICULOUS to some people:

“how could saying my goals out loud help me get motivated?!!”

Trust me, it WILL!

By simply speaking the words to yourself, you’re helping your brain see possibilities and use imagination to create new pathways.

Understand your brain

In order to understand WHY we hold ourselves back and don’t do what we’re supposed to do, we need to understand how our brain actually works.

Our primitive brain is NOT designed to take chances and be risky. It’s not designed to push us and operate optimally through fear, insecurity and uncertainty.

Our brain is designed to keep us safe and survive.

So when (on a conscious level) you KNOW what you need to do to be happy or successful, but you can’t seem to figure out why you’re unmotivated, it could have a lot to do with your survival instincts.

Your brain doesn’t like experiences that are out of your comfort zone OR things that require a lot of work.

And that can result in you not challenging yourself, playing small, getting frustrated and feeling lost!

This is why it’s important to stay logical. If you know you need to finish the invoices for your business or have that uncomfortable conversation with partner and you’ve been putting it off, ask yourself why.

Is your brain trying to protect you from being uncomfortable? Is your brain trying to escape by telling you to watch an entire season of The Crown on Netflix?

And sure, you can put things off and avoid certain tasks, but does that mean they’ll go away? Of course not!

Logically, we all know what we have to do, but sometimes we need to have a little one-on-one chat with ourselves to figure out WHY we’re not doing it!

Take small action

I know you might be thinking, “uggghhhh I’m reading this because I can’t get myself to take action, how does this help?!”

But sometimes the only way to build up momentum is to do something. ANYTHING.

I absolutely love listening to Mel Robbins because she always says something so simple, yet profound.

You can’t wait to do something until you feel like it! Even though you don’t want to do it, you NEED to take some sort of action toward your goal.

Even the smallest step can help you build up momentum. And once you take action, (even though you don’t feel like it) that small step will build confidence. The confidence will help create more actions, and the motivation will grow.

It’s a cycle. But that cycle can only start with YOU taking action.

Stop thinking about the end goal and figure out what small step you can take TODAY that will start leading you in the right direction.

Sometimes that small step is all you need to change your entire mindset!

Get help staying accountable (not from your family!)

Getting help to stay on task is SO helpful, but it’s something a lot of us don’t want to do!

*****And we’re talking about REAL help here, not just a word of encouragement from somebody close to you.

In fact, I don’t recommend looking to family and friends to encourage you because, more often than not, there are underlying miscommunications and disagreements that could result in them DISCOURAGING you instead.

If you know you’re prone to bouts of feeling unmotivated, consider hiring a coach, trainer, or mentor to help you.

If you’re not able to afford to work with someone, no worries, there are still a ton of free options!

Join Facebook groups or find online content that motivates you and meet people within those niche groups. Use forums to ask questions and get advice from like-minded people.

I’m always amazed how much better I feel reaching out to my Facebook girls or my fellow motivation-junkies for a little advice!

Hopefully these 5 tips help you to get out of your next slump and kick your butt into gear!

How do you get motivated when you’re feeling down?! Leave a comment below 🙂

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