After being consistent for months, I was finally feeling proud and satisfied to be out of that whole procrastination loop, when it happened again.
Waking up post 12pm, moving from a bed to sofa, binging all day, eating junk food, having no energy to move a muscle and feeling absolutely crappy.
I wondered what went wrong?
Was it waking up post 10 am?
Was it binging all day?
Was it some underlying emotional issue, which I seeked to avoid through this behavior?
Turns out it was all of it and more.
Hi all,
Welcome back to another blog.
Today’s post is inspired by my yesterday; one of my absolute worst days after months of sticking to a routine and being consistently productive.
In this one, I want to share a few tools that can nudge you back on track, so your tomorrow doesn’t feel like today.
So, without dragging the intro any longer, let’s jump straight into how to pull yourself out of those sudden, unforeseen ruts that hit us out of nowhere.
Step 1 : ANALYSE
The first step to solving any problem is simply acknowledging that it exists.
Today’s problem?
That sudden dip in motivation, the kind that makes it hard to go about your day as usual.
Once you’ve spotted it, the next step is analysis.
Ask yourself: Why am I feeling this way? What brought me here? Which events, situations, or circumstances am I trying to avoid or feeling too overwhelmed to face?
For instance, my own reason was feeling completely overwhelmed by my financial situation, which was deeply intertwined with my career. I had this massive project I desperately wanted to work on, but it felt far too big to accomplish within the deadline I had set for myself. Irrespective of it being morning or night, my mind was fixated on how intimidating it was. After days of living in that fear, my nervous system finally threw in the towel—it wanted rest, not to keep pushing toward a project that, despite demanding immense effort, might still end in failure.
Similarly, analyse your problem. And list out atleast 5 reasons, why you think you are in a rut.
Step 2 : REST
Now that you know the reason for your rut, maybe its a discipline issue, maybe its overexertion at work, maybe you feel sick, or maybe you can’t figure out the reason at all, in all of these scenarios, allow rest.
It doesn’t matter if you think you can push through, you’ll only end up punishing yourself. Sometimes, what we truly need is a guilt-free day off.
I know how frustrating it can be, especially for a Type A person like me who meticulously plans every day of the week. When an unplanned “off” day hits, it can feel like everything gets thrown out the window. But I’ve learned that if you ignore your body or mind’s call for rest, you risk slipping into burnout or a never-ending rut.
After working consistently for a while, I once took a three-day break that felt refreshing. But on just the second day back at work, I hit another wall and it annoyed me to no end.
I was angry with myself… until I took a step back and asked why I felt that way.
That’s when I realized: I needed that rest, even if it didn’t feel “earned.” So I forgave myself, leaned into the pause, and let it be okay.
I urge you to give yourself that same permission.
By rest, I mean its true form—whether that’s physical, emotional, spiritual, or simply whatever kind you genuinely need.
For me, it was rest from work. I had zero energy to get out of bed, so I skipped exercising (my non-negotiable) too and opted for a slow, peaceful walk instead. The rest of the day, I curled up on my sofa, watching my favorite shows. I even paused my diet and treated myself to snacks.
At first, I did all this on autopilot—blaming myself the entire time. That guilt made the rest feel like punishment, which only made me want to keep looping through the same unhelpful pattern. But once I became more aware and allowed myself to indulge mindfully, I noticed something surprising: my body didn’t actually crave junk food. What it truly needed was time away from work and a mental break. The binge-watching was simply my mind’s way of zoning out.
With that awareness, I felt genuinely content sitting on the sofa—and I was able to enjoy my downtime without harming my body with unnecessary junk.
Here are few examples of the type of rest you can try right away:
1. Physical Rest
- Sleeping in or taking a nap
- Gentle stretching or restorative yoga
- A long soak in a warm bath
- Lying in bed with/without screens, just letting the body relax
- Booking a massage or simply resting your muscles after exertion
2. Spiritual Rest
- Meditating or practicing mindfulness
- Reading uplifting or sacred texts
- Spending quiet time in nature
- Attending a place of worship or spiritual gathering
- Journaling
3. Mental Rest
- Taking a complete break from work-related thinking
- Going for a walk without listening to podcasts or music, just being present
- Practicing deep-breathing exercises
- Scheduling “no decision” days to reduce mental load
- Pursuing a creative hobby purely for enjoyment, without pressure
4. Emotional Rest
- Talking openly with a trusted friend or therapist
- Allowing yourself to cry without judgment
- Setting boundaries and saying “no” when needed
- Spending time with people who uplift you
- Engaging in activities that bring joy without any productivity goals
5. Social Rest
This type is a lesser-talked-about but powerful type of rest. It’s about restoring your energy through the right kind of social connection or intentional disconnection.
Examples:
- Spending time with people who make you feel safe, seen, and supported
- Having a slow coffee date with a close friend instead of attending big gatherings
- Taking a break from social media and constant notifications
- Choosing quality time with loved ones over obligatory social events
- No Meetings/ Talking to no one for a day
- Joining a community or group where you feel understood and accepted
The key takeaway is that if you find yourself in a deep pit and know that pushing harder will only harm you, choose to pause and rest “mindfully”.
Avoid slipping into the negative patterns your body might instinctively gravitate toward. Instead, be intentional with your downtime and give yourself the kind of rest that truly replenishes you.
Step 3 : Go to your lowest
If there’s one thing I’ve truly learnt this year, it’s that growth is never linear.
Sure, I’d heard that before but living it, is a different story.
You simply can’t operate at the same capacity every single day. Some days, you’ll feel unstoppable, capable of cramming three day’s worth of work into one. Other days, even picking up a pen will feel impossible. And that’s okay, as long as neither extreme becomes your constant.
When you hit a low point, let yourself sink into it for a while. Feel those heavy emotions, thoughts, and sensations without trying to shove them away. Wallow if you must, because I promise, after an hour or so, something inside you will stir. You’ll want to shift, to change something about your situation.
It’s only when you try to run away from certain feelings that they start to weigh more heavily on you. You end up carrying not just the burden of the day, but the guilt of avoiding it, and that double weight will only drag you down further.
Of course, only do this if you feel capable of handling it on your own. If not, please reach out to a friend or a professional for support.
It always works for me—after my lowest point, the lowest I can ever be in life, my next day is always super productive, back on track. There are many reasons why it works; how about I share those in another blog? For now, try it out.
Step 4 : Don’t leave your non-negotiables behind
I know the last thing you want to do on days like these, is work on your personal goals. But I am just asking that you don’t skip your routine, unless you absolutely have to.
Choose the gentlest tasks from your day, the ones that help keep you grounded (read more about this in the blog linked below). This way, when you’re feeling better, you won’t have to rebuild your habits from scratch, you can simply pick up the pace.
Even on tough days, keeping a softer version of your routine can be like holding onto an anchor, it gives you a bit of stability without pushing you too hard.
When you show up for yourself in small ways, you’re reminding your mind that you haven’t completely let go of your goals and you don’t feel like a total loser for doing nothing all day. That little reassurance can save you from the guilt and frustration that often come with dropping everything. Plus, those tiny actions help you keep your momentum, so when your energy is back, it’s so much easier to slip into your full routine instead of feeling like you’re starting from scratch.
Step 5 : Doing What Usually Lights You Up, even if it doesn’t right now
Do the things that usually light you up inside, even if they don’t feel that way right now. For example, I normally love watching self-help videos, but on my low days they just make me angry, because they remind me that I’m not showing up the way I want to. On those days, I switch to vlogs by self-help creators who are also going through a rut. It helps me feel seen, and I still feel proud that I’m spending my time on something helpful instead of mindlessly binging.
Another example: I’ll watch feel-good movies instead of thrillers that might spike my anxiety. Or I’ll read a novel instead of a self-help book, go for a short walk instead of doing a full hour-long workout, or skip journaling and do a video journal instead.
It’s about finding softer, gentler versions of what you love, so you’re still nurturing yourself without pushing too hard.
Step 6 : GiftÂ
Cheer yourself up with a little gift, one that shows you care about you.
It doesn’t have to cost a thing: bake yourself a brownie to indulge in, or write a heartfelt letter to your future self. And if you feel like spending, treat yourself to that book you’ve always wanted, order your favorite takeout, or buy a small present that makes you smile.
Think of it as showing yourself compassion on the days you need it most. Care for yourself the way a loving parent, your ideal partner or better yet, you at your most nurturing would.
Step 7 : Change is needed
You can try changing the environment you’re in, it’s often the quickest way to shift your energy.
When you’re stuck in the same space for too long, your mind can start associating it with the heaviness or rut you’re feeling. Simply moving to a sunnier corner of the house, sitting on the balcony, heading to a café, or spending some time outdoors can bring in a sense of freshness. Even subtle tweaks like opening a window for fresh air, lighting a candle, or putting on a different playlist can alter the atmosphere enough to lift your mood.
Changing your environment doesn’t always mean going somewhere far.
You can also rearrange your workspace, tidy up a cluttered area, or add small touches like a new plant or a cozy blanket to make it feel inviting again.
These shifts signal to your brain that something is different, breaking the monotony and giving you a mental reset. Sometimes, a change in scenery is all it takes to help you see things from a new perspective and find the motivation to keep going.
Step 8 : Change your perspective
Although sometimes, what needs shifting isn’t your surroundings, it’s the way you’re looking at your situation.
On tough days, it’s easy to label everything as “bad” or “pointless,” but that mindset can trap you in a loop. Try stepping back and asking yourself what this moment might be teaching you, or how you might see it differently if you weren’t in the middle of it. Instead of focusing only on what’s wrong, look for the smallest thing that’s still going right, it could be as simple as having a comfortable bed, a friend to text, or a warm cup of tea.
Changing your perspective doesn’t mean forcing yourself to be unrealistically positive, it’s about widening your view so you’re not stuck in just one narrative.Â
You might reframe a setback as a pause that’s giving you time to think, or see a slow day as your body’s way of protecting your energy.
The story you tell yourself matters, because it shapes how you feel and what you do next. Sometimes, all it takes is one new angle to turn a “bad day” into just another chapter in a much bigger, better story.
Step 9 : Know what’s meant for you, will stick around.
Hold on to the belief that if something truly aligns with your goals, the motivation for it will return.
Energy and drive naturally ebb and flow, just because you’ve lost the spark now doesn’t mean it’s gone forever. Trust that taking a step back can actually help you come back stronger. Sometimes, resting or shifting focus is part of the process, not a sign of failure.
It’s also healthy to release the things that no longer feel right. Letting go of unwanted energy, draining situations, or goals that no longer resonate creates space for what truly matters.
You don’t have to chase everything you once wanted, some things serve their purpose and then it’s time to move on. Believe in your ability to know the difference, and trust that what’s meant for you will keep pulling you back, no matter how many pauses you take along the way.
Lastly, Believe in the value of this rut, make the best of it by using it as a chance to slow down, reflect, and realign. But be intentional about not letting it turn into a habit.Â
A rut can be a temporary pit stop for rest and clarity, but if you stay too long, it can start defining you. Do your best to leave its heavy energy behind when a new day begins, so you can step forward lighter, clearer, and ready to rebuild your momentum.
Hope this blog helped you feel a tiny bit better today.
Thank you for reading.
Catch you in the next one…