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How to Get Out of a Rut

By Denise Quentin, BA, CPT

The temperatures may be falling, but your motivation shouldn’t! Do you feel less motivated in the Fall and Winter because it is cold and grey outside? Here are 5 helpful tips to get you out of a rut!

1. Find a routine that works for you:

We always see “ideal” routines online, but there is no ideal routine for everyone. Find out what makes you feel good about yourself. It can be as simple as making the bed in the morning to set the tone for your day or preparing your coffee maker the night before a long day of work. You don’t have to restructure your entire life, just think about smaller things you can do every day that will eventually turn into daily habits.

2. Make time for activities:

This does not have to be an organized form of exercise. It’s about making time during your busy day to move around and get some fresh air. If you have been sitting for awhile, get up and walk around the block or stretch out your muscles. Activities of all kinds help you de-stress and stay more focused during work.

3. Focus on what’s important:

We all get overwhelmed sometimes because life can be busy. To stay focused, it can be helpful to create a list with things to get done that week and prioritize it. Start with the tasks that are most important to get them out of the way. This will help you stay focused and get everything done on time without feeling overwhelmed. And don’t forget to just take a breath sometimes. :)

4. Control what you can control:

You cannot always control your surroundings, so don’t spend too much time and energy worrying about things that are not controlled by yourself. The only attitude you are in charge of is your own. Instead of getting upset, think about different ways you can release that negative energy to convert it into something positive.

5. Don’t forget to take care of yourself:

Self-care is crucial to reduce stress levels and feel more energized. Be mindful of your actions to see how they influence your wellbeing. If you notice that too much time on social media is making you more stressed, then intentionally put your phone aside and continue with an activity that you enjoy doing.

Don’t forget that taking care of yourself is a learning process. You learn to understand your body more and how different factors influence your mood. By trying different self-care routines, you will notice if something works for you or not.

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