How to Get Out of a Rut: 3 Simple Steps to Regain Momentum

Feeling stuck in a rut? Discover three simple steps to break free, regain momentum, and get back on track. Learn how to stop digging, shift direction, and take actionable steps towards positive change.
Feb 23 / Erinn Rist

In the ebb and flow of life, there's a phase we all encounter at some point—the feeling that we are in a rut.

It's that moment when routine turns monotonous, enthusiasm dwindles, and the daily grind becomes a tiresome loop. Whether it's the repetitiveness of tasks, a lack of inspiration, or the weight of responsibilities, we find ourselves yearning for change.

But, thankfully, just as fast as you can find yourself in a rut, with the right mindset you absolutely have the skills to get yourself out.

Let me show you how.

Here's How it Works:

This process is only three steps, and you can make it as simple or complicated as needed, but I highly suggest starting simple.

Step One: Stop Digging

There's a famous saying: 'When you find yourself in a hole, stop digging.' This phrase underlines the initial step in breaking free from a rut. Simply pause your current activities and take a moment to assess the situation, cultivating self-awareness by recognizing signs of negativity, self-criticism, and exhaustion.

  • This involves acknowledging patterns that contribute to digging yourself deeper without realizing it.
  • Interrupt the negative cycle by consciously stopping detrimental self-talk.
  • Understand how exhaustion can play a role, and remember the importance of intentional rest. (See Seven Types of Rest)
  • Actively being aware and changing your mindset is essential – cultivate self-compassion and avoid excessive self-criticism.
  • Incorporate intentional breaks into your routine to recharge physically, mentally, and emotionally.

Step Two: Shift Direction

Next, shift your direction by assessing both internal and external factors within your control.

  • Reflect on personal habits that contribute to the undesirable conditions and identify actionable steps for change.
  • Simultaneously, evaluate how your environment may be shaping the rut, considering changes like a change in scenery or eliminating draining elements.
  • Envision the ideal version of yourself and the mental and physical space that aligns with this vision.

Step Three: Take A Step

Finally, begin to generate momentum for your vision by taking action. As Dr. Martin Luther King Jr. said "You don't have to see the whole staircase, just take the first step."

  • This involves taking action, even if it's a small, like going for a 10-minute walk or setting a timer for social media. Doing so will, in turn, generate both motivation and momentum.
  • Adopt the Minimum Viable Progress approach, starting with manageable actions that are above zero- anything is better than nothing.
  • Embrace imperfection, recognizing that progress doesn't have to be perfect or linear.
  • Choose specific, achievable actions related to your goal, gradually increasing the intensity and duration of your efforts.

Bringing it Home:

By incorporating these steps, you can start building the momentum needed to break free from a rut. Remember, you don't have to face this journey alone. Seeking support from friends, family, or a professional can offer valuable insights and encouragement. Especially if you feel there is a clinical reason for your rut, be sure to seek help from a certified professional. Additionally, keep in mind that setbacks as a natural part of the process. If challenges arise, take each one in stride, learn from it, and keep moving forward.

You've got this.

The pursuit of new habits or projects often starts with the hope of effortlessly mastering them, expecting a smooth journey without any disruptions. However, life has a way of throwing unexpected curveballs that derail our plans and cause our efforts to falter. Whether it’s travel, illness, or other disruptions, they can shake our routines and leave us feeling disheartened.


As an experienced coach, I’ve come to understand that habits and projects can be messy endeavors. We may initially excel at building and maintaining a few habits or make remarkable progress in a new project, only to see everything unravel when life intervenes. This experience can be incredibly discouraging, leading us to question our abilities and lose sight of our goals.

However, the problem lies not in the disruptions themselves or our ability to avoid them but in our hope for a flawlessly smooth journey. We are all guilty of this, myself included, so it's crucial for us to acknowledge that life is inherently unpredictable, progress rarely follows a linear path, and disruptions are unavoidable. Instead of holding onto unrealistic expectations, we must confront the reality of our lives head-on. This is generally easier said than done.

So why is the ability to start over a super skill? A study on the relationship between setbacks and self-regulation in the Netherlands stated:

“a single setback could be the starting point of a slippery slope towards more failure. We found that this is not necessarily because people no longer want to self-regulate, or perceive it to be useless, but because they feel less capable to regulate their behaviour in subsequent situations when they experienced a setback. “

By developing the invaluable ability to start again, we gain the capacity to enhance our resilience, reduce unnecessary stress, and harness our potential to overcome obstacles, propelling us towards our desired goals. From there we become adept at adapting and reinventing ourselves, liberated from the misconception of a flawless journey. New beginnings provide the opportunity to gain knowledge, develop, and advance towards our aspirations, adeptly maneuvering through the intricate hurdles that life presents us.

You may be asking "how can I improve my ability to start over?" It begins with recognizing disruptions as inevitable and deliberately practicing the art of restarting.

Here’s a helpful method to follow:

  1. Notice the disruption and any tendency to be harsh or resentful. Instead, embrace the metaphor of life as an uncontrollable river and adapt to its constant changes. Flow with the present circumstances and let go of resistance.
  2. Remind yourself why you started.
  3. Ask yourself “Where do I have a measure of control, influence, or leverage in this situation?” This helps release negative feelings and activate personal empowerment.
  4. Release past mistakes and focus on starting again, just as you did when you first began. Take the tiniest step forward, embracing the notion that progress is made one small action at a time.
  5. Learn from previous attempts, if applicable. Adjust your approach to overcome obstacles you faced, whether through research, seeking guidance, or continuously improving your method. Stay open to discovering new solutions and refining your approach.

Remember, practice releasing disruptions, adapting to change, and taking action to start again. Don’t let setbacks overwhelm you—welcome them as part of the journey. Embrace the reality that interruptions happen, and through repetition, you can become skilled at the art of starting over.

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