How to Get Motivated While in a Rut

We’ve all had those moments where getting motivated seems like the biggest challenge ever.

Sometimes, these moments strike and just seem to keep going. Sometimes we can get ourselves worked into a rut and find it incredibly difficult to get out of the funk.

It is easier just to binge watch some more television on Netflix.

If you are ready to get out of that rut and get back on the horse again here is some advice on how to get motivated.


1. Why are you in this rut?

What got you going in this rut? Are you avoiding something? Are you just procrastinating? Are you just overly tired? Are you not taking good care of your body?

You need to determine what prompted this rut before you can do anything else.

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2. Create a list of quick tasks.

It is time to get caught up on the things you aren’t doing.

Maybe you’ve let your apartment become a disaster zone. Perhaps you are behind on work.

Let’s list the things that are going to have an enormous impact. If you accomplish task X will it feel rewarding? We want big rewards. They’ll help you get out of the rut.

Get to that list.

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3. What things do you want?

What are the things you want to do. What are your bigger goals? List out how doing the things on your quick task list will help you get motivated to work on those great objectives.

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4. Don’t overwhelm yourself.

It is easy to get extremely motivated and make a huge list of things you want to do. Don’t do it.

Getting overwhelmed is one of the biggest things that will get you in a rut. Stick with the small stuff and move through it but recognize you can’t do everything at once.

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5. It doesn’t need to be perfect.

One of the things that often sends people into a spiral is perfectionism. It is easy to get caught up in feeling like the work isn’t good enough and giving up.

Don’t let this happen. Get it done and move on.

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6. Rest.

Make sure you are getting the appropriate level of sleep. Go to bed, get better sleep and wake up earlier. You’ll find it easier to get out of the rut if you stop watching Netflix at 2 am each night.


7. Get up, exercise.

It isn’t uncommon when in a rut to just stop being active. It feels like a chore and hassle to be active. Don’t let this be the case. Go for an hour long walk. Do this for a few days. It is a chore at first but you’ll start feeling better.

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8. Stay hydrated.

It might be easier to sit on the couch and not drink the proper amount of water but this is sabotaging you. Force yourself to get up, get water and drink it… often.

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9. Stop being lazy about food.

Each time you just get delivery or make a fast stop for fast food you are doing yourself a disservice and encouraging the rut to keep going.

Force yourself to make food. Try new things. Try to cook things that are more difficult. It doesn’t have to be perfect, it just needs to sustain you. At least try. It’ll help the more you do this and you’ll get better at it.

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10. Make not doing things impossible.

Make yourself accountable. Promise to have a task done to someone else. Then you are forced to get it done. Be accountable.

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11. Love yourself.

Don’t forget you are an awesome person. Tell yourself that. Just because you are having a hard time now doesn’t mean it will always be this hard. Give yourself some credit and some love.


  1. Lee says

    I can’t stress enough how much of a difference drinking water will be in your life.

    It gets everything going for you and at least gets you out of the chair to pee. Do it!