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Are you waking up each day feeling like you're on autopilot, doing the same thing every day and wondering where your energy and passion are? This means being stuck in a rut–just like a car stuck in the mud.

Being stuck in a rut doesn't necessarily mean you're unhappy. But life feels dull. You don't have a purpose. Your days are blurring together, with nothing exciting on the horizon. You can't seem to begin tackling any task on your to-do list. And, ultimately, you may feel unfulfilled, like you're merely surviving rather than truly living because even small pleasures don't actually feel enjoyable.

This lack of motivation and purpose can make you feel irritable, sad, numb, and hopeless. It can affect your work, relationships, creativity, and goals. And the worst thing about being stuck emotionally is that it often feels like this has happened out of the blue. In reality, all these feelings accumulate over time, and, one day, you cannot contain them anymore.

How to Tell If You're Stuck in a Rut?

Sometimes, it's hard to notice you're in a rut until you're deep in it. You may be in a rut if:

• You don't feel motivated. Even basic tasks feel like chores.

• Your energy levels are at their lowest. You're constantly tired, even after a full night of sleep. Even minor stresses feel huge.

• You feel disconnected. You might feel emotionally numb and disengaged from your friends, family, or passions.

• You have a repetitive routine. You spend every day in the same way. Wake up, go to work, come home, go to bed. Rinse and repeat.

• You engage in self-judgment. You’re constantly doubting yourself or feeling like you’re not doing enough.

• You exhibit avoidance behaviors. You procrastinate more than usual or avoid responsibilities altogether.

• You've lost your interest in... everything. Even the interesting things that you used to enjoy now seem boring or pointless.

• You find it difficult to focus. Your mind often feels foggy or distracted.

Keep in mind that these symptoms can also indicate dysthymia, also known as persistent depressive disorder (PDD), which is a mild but long-lasting form of depression. In some cases, people who don't get out of a mental rut when they notice the first signs may develop dysthymia. If you suspect you may be suffering from PDD, it is important to seek mental health professional help.

What Causes You to Be in a Rut?

Here's why most people get stuck in a rut:

• Burnout. Working too hard for too long without rest can leave you physically and emotionally depleted.

• Lack of challenge. Doing the same tasks repeatedly without growth can make your own life feel dull. We all need a sense of progress to stay engaged.

• Fear of change and monotony. Staying in your comfort zone might feel safe, but it can lead to stagnation.

• Unrealistic expectations. If your struggles relate to perfectionism, you probably feel disappointment and frustration. Achieving things becomes impossible. You set the bar so high that you always feel like you continue failing, even when you’re doing well.

• Life transitions. Events like a breakup, job loss, illness, or moving to a new country can unsettle your sense of direction. Even switching departments at work or positive changes like becoming a parent can affect your emotional well-being.

• Neglecting self-care. Poor sleep, unhealthy eating, and lack of exercise all contribute to feeling stuck, and making helpful changes feels impossible.

• Isolation. If you don't connect with other people from time to time, you'll spend time alone without emotional support and perspective. You might not even realize how alone you feel until it starts affecting your mood.

• Overcommitment. Taking on too many difficult projects time after time can leave no room for personal fulfillment.

How to Break Free From a Rut: 9 Best Methods

If you do feel stuck in a rut, how can you break free from it? In the following sections, we'll provide some tips that can help you in your journey towards rediscovering the joy of life!

1. Identify the Cause of Your Rut

Begin by reflecting on what part of your life feels off. Is it your career, relationships, health, or something else? Try journaling your thoughts or talking to someone you trust. Sometimes just naming the problem can relieve some of its weight. If you are able to identify what exactly is wrong or causes your lack of motivation, you'll find the solution that can really help.

Ask yourself:

• When did I start feeling this way?

• What changed in my life around that time?

• What parts of my daily routine make me feel drained?

For example, if your job feels like a dead end, maybe it's time for a helpful change–apply for a new role or pursue a different career that your goals align with. Or maybe it's related to a temporary situation you can't control, in which case the solution is to rewire your brain to let go of that need to control. Sometimes just naming the problem can yield answers.

2. Reflect on Your Values and Goals

Do a little self-exploration and soul-searching to begin remedying the rut. When your actions don’t align with your values, life can feel empty or off-track.

Take some time to list your top five values and long-term goals. For example, if creativity is important to you but your job doesn’t offer that, maybe a creative hobby or side project can fill the gap.

Don't forget that your goals need to be realistic; otherwise, you may feel tempted to quit. If it feels too much, take them down just a notch! Abandon loftier goals altogether and focus on something you can accomplish here and now; something that brings you more success today!

3. Learn How to Dishabituate

Tali Sharot, a cognitive neuroscientist, and Cass R. Sunstein, an expert on behavioral economics, suggest that we need to dishabituate in order to feel joy again from the little things. They imply that once we get used to a thing or experience, we don't find it as enjoyable anymore. For example, when we go on vacation, we're incredibly excited on day 1 and day 2. Then, as more days go by, our joy decreases because we're starting to get used to our new environment.

So, what can you do to dishabituate? Try these methods:

• Take a break from the good things in your life. Do you drink coffee every day? Is it your favorite beverage? Give up on it for a few days and then start drinking it again. You'll enjoy it so much more!

• Try visualizing yourself without all the things you have in your life. Imagine not having your job, for example. When you open your eyes, you'll feel much more grateful.

• Change your work environment. If you work from home, for instance, go to a cafe once in a while even if it's just for an hour.

4. Rewire Your Brain

When you're stuck in a mental rut, it often feels like your brain is working against you. You're mentally foggy, unmotivated, distracted, and even emotionally depleted. That’s where Mendi, a neurofeedback headband designed to train your brain, can make a real difference.

Mendi uses non-invasive technology to monitor your brain activity, blood flow, and oxygenation levels while you're playing an interactive game on our app. And it's not just a game–it provides real-time feedback on your brain activity. In other words, you control the game with the power of your mind and, based on the feedback you receive–positive or negative–your brain changes and adapts.

Over time, Mendi can help:

• Boost focus and clarity

• Reduce stress

• Manage your emotions better

• Find your motivation

• Set clear goals

• Support consistent habits

If you want to learn more about the technology incorporated into the Mendi device and how it can help rewire your brain, you can read our Mendi guide.

5. Find a Purpose

Purpose doesn’t have to mean some grand mission. It can be as simple as having something to look forward to, a role you enjoy, or a way to contribute to something bigger than yourself. When you're fueled with a renewed sense of purpose, you’re more likely to take positive actions, stay motivated, and feel fulfilled.

Here are some ways to find or rediscover purpose:

• Identify something that energizes you. Think about activities that make you lose track of time or leave you feeling refreshed.

• Incorporate those things weekly. Schedule time for them as you would for any other important appointment.

• Join a cause or community. Volunteering, mentoring, or contributing to something larger than yourself helps you feel useful and connected.

6. Take Care of Yourself

Don't forget that it's extremely important to take care of your body and mind in your efforts to get out of a rut. All you have to do is meet your basic needs with kindness and consistency. Balanced meals, plenty of water, and some exercise can do wonders!

Focus on:

• Sleeping well. Your body and brain reset and recover while you're sleeping. Without enough rest (ideally 7–9 hours), your mood, focus, and decision-making suffer.

• Eating healthily. Food fuels your body and your mind. A balanced and nutritious diet can boost energy levels. And you may even feel better mentally! Also, try to avoid consuming too much sugar or caffeine, as these can make your mood swings worse.

• Moving your body, even if it's hard. Even 10 minutes of physical activity can stimulate the production of feel-good neurotransmitters and reset your nervous system.

• Staying in the present moment. This can help you regain the pleasure of doing small things. Try practices like deep breathing, mindfulness, and meditation.

• Practicing gratitude. Numerous studies have confirmed that this activity can improve mental well-being. It can also help you break negative cycles! Each day, do a quick check-in and write down three things—big or small—that you’re thankful for.

7. Add Some Excitement Into Your Life

Does your life suddenly feel blah and incredibly repetitive? Well, try something new! Change your routine (just slightly; there's no need to completely restructure it!).

We do know it sounds great in theory: it's easier said than done, right?. However, try to put in your best effort to find the motivation.

We all need moments of joy to look forward to. Something that makes us excited about what lies ahead. These little bursts of excitement can help break up the monotony and remind you that life is about more than just surviving!

Here's something you can try:

• Book a weekend trip to somewhere you’ve never been, even a nearby town.

• Go to a concert, comedy show, or theater performance to enjoy live energy.

• Try a new restaurant or type of food you’ve never had before.

• Host a game night with your friends.

• Sign up for an event or class you’ve always been curious about (like trivia night or dance lessons).

• Try a new hobby.

And don't forget this: you don’t need to be good at your new hobby, for example. It's definitely alright if your hobby goal lies a little outside your reach at the moment. You'll eventually get there! All you have to do now is enjoy the process!

8. Give Up on Perfectionism

Perfectionism goes hand in hand with feeling totally unmotivated. If you think you can't do anything flawlessly, then you're convinced you shouldn't do it at all. Sound familiar?

This mindset paralyzes action, and you continue spinning your emotional wheels endlessly, stuck in the same cycle of hesitation, dissatisfaction, and hopelessness. Because of this, it's important to rewire your thinking to focus more on the process, not the outcome. If you don't strive for perfection anymore, you'll be free from unrealistic pressure and excited about trying and learning new things!

Therefore, focus on these mantras:

• Done is better than perfect. Finishing something, even if it's not perfectly done, is a step forward.

• You learn from mistakes. Every error teaches you something valuable and you start pulling energy from the experience, not the result.

• Action leads to clarity. You don’t have to have it all figured out before you begin.

9. Get Professional Help

Sometimes, the rut is deeper or more complex than what you can fix with self-help methods. And that’s okay. A therapist, coach, or counselor can help you explore your thoughts, identify patterns, and develop good practices to get out of a rut. They can also help uncover underlying issues, if any, such as traumatic past experiences or depression, and stay focused on your recovery journey.

Professional help is especially important if:

• You’ve been feeling stuck for months with no improvement.

• You experience overwhelming sadness, hopelessness, or anxiety.

• You’ve tried multiple strategies and still feel lost.

Remember that you don’t have to go through it alone. Asking for help is a courageous step and it might be the turning point that leads you back to yourself!

Tired of Being Caught in a Rut? Try Mendi!

Mendi leverages cutting-edge neurofeedback technology to help you rewire your brain and form new neural connections. It works thanks to neuroplasticity, the brain's ability to change and adapt.

So, if you need to reset your brain so you can enjoy your life again, find meaning in little things, and manage your emotions better, why not try Mendi? It trains exactly what you need: the prefrontal cortex, the brain region responsible for emotion regulation, stress management, goal-setting, and decision-making!

Frequently Asked Questions

What are some common signs that I'm stuck in a rut?

If you're feeling unmotivated, emotionally drained, or constantly stressed, it's a sign you might be stuck in a rut. Recognizing these feelings is the first step toward making a change.

How can I understand why I feel stuck?

To figure out why you feel stuck, look at what's keeping you in your routine, whether you're resisting change or if you're out of touch with your personal values and goals.

How to get out of a rut quickly?

To break free from a rut, make small daily changes. Reconnect with your values, keep your mind open and accept new challenges, seek support from others, and set goals you can realistically achieve to move forward.

How can setting achievable goals help me move forward?

Setting achievable goals can really help you stay motivated and focused, making it easier to track your progress and reduce stress along the way. When you have clear targets, it’s much simpler to know what steps to take next.