3 strategies to get out of a rut

A person is walking in a dark empty parking lot

Sometimes we may feel like we are stuck in Groundhog Day. Every day feels the same, as if we are on a hamster wheel going around and around. Tasks we usually enjoy start to feel less interesting, and it seems we not getting anywhere fast. It is normal to feel this way sometimes and is just a part of life. When feelings become overwhelming though and start to affect your wellbeing, it’s time to take action!


Once you have recognised you’re in a rut, it’s time to reflect and wonder what might be triggering it. Coming out of a period of isolation may be the cause for many of us. Has this been going on longer than a few months? What seems to get you down the most? Is it your work routine, or lack of work? When was the last time you spent time with a particular friend?


Here are 3 strategies you can take today to make a difference and break out of your rut.

Change the frame to change the game.

What this means is, if we want change, we have to be the catalyst for it. We need to do things differently in order to get a new perspective. Friendships need some work? Pick up the phone to arrange a catch up, rather than waiting for them. Lost your creativity due to work pressures? Make time for something creative like cooking a new dish for dinner, or getting out in nature to take some photographs. Even something simple like trying a new journey to work, or ordering a different coffee. Do something that’s different to just “the usual”.


Be comfortable with being uncomfortable.

Change can feel awkward at first and you may need time to adapt. It’s easy to give up on the first go. Maybe you decided to change your journey to work, taking the train rather than driving it. On the first attempt it ended up costing you time and you arrived to the office late. It would be easy to say “Nope ,not worth the change!”. But what if you also changed your wake-up habits to get up bit earlier? You gain time back on the train from not driving, so how could you use that time more effectively? Get comfortable with trying new things which take you out of your comfort zone.


Digitally detox.

For many of us social media plays a big part of the day. Have you ever considered how much time you spend on your phone or looking at other people’s pictures? I think most of us would be quite surprised if we stopped to check how many hours per day is wasted, mindlessly scrolling. Subconsciously it can put us in a state of comparisons, leaving us wondering how good/bad our life is compared to what other people show online. This can lead to negative thoughts and compound our feeling of being in a rut. Make a conscious effect for 2 or 3 days to take a digital break. Use your phone for its intended purpose – to make and receive calls/messages. Put a total ban on anything else and see how you feel. You may be surprised how much more enjoyable the days become.

The clues to getting out of our rut start with realising what’s created it in the first place. Spend time reflecting before taking action. You may just find yourself feeling more energized quicker than you thought!

Enjoyed these tips? We have so much more available in our PD training workshops. We can help with tangible tools and support. Check out what’s on offer:



Call us on 9218 9059 or email hello@ati-mirage.com.au


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