Escape the rut: A step-by-step guide to break free

Rohit has a good career, a loving wife, and a beautiful home. However, he feels like something is missing in his life. He knows he is capable of achieving great things, but he doesn’t know how to break out of the rut he is in. He fears that he is not living up to his full potential.

This is an all too common scenario. 

We all have times in our lives when we feel like we’re not making any progress, not growing, or learning anything new.

It’s a terrible feeling. We feel stuck and stunted.

We’re caught in a rut!

Common signs that you’re stuck in a rut

Feeling stuck in a rut can manifest in various ways. 

  • A nagging sense that you’re not growing or learning anything new
  • Being stuck in a routine that you don’t enjoy and can’t seem to break out of
  • Feeling bored and unfulfilled with your life
  • Not making progress towards your goals
  • Experiencing a lack of inspiration or creativity
  • Avoiding taking risks or trying new things because you’re afraid of failure
  • Feeling like you’re wasting your life and not living up to your full potential
  • Experiencing a lack of self-confidence and self-esteem

Get out of the rut and start living the life you desire

If you could relate to any of the above, it’s time to take action. 

By making thoughtful changes and taking small steps towards your goals, you can break out of the cycle and create a fulfilling and satisfying life.

Step 1: Acknowledge that you’re in a rut and that you want to make a change

The first and most crucial step is to acknowledge that you’re in a rut and that you want to make a change. Denying or ignoring the problem will only make things worse and prolong your misery. 

By admitting that you’re stuck, you’re already taking the first step towards self-awareness, which is essential for personal growth and development.

Remember that you’re not alone in this struggle. Many people go through periods of feeling stuck or uncertain about their lives, and it’s entirely normal to experience this. 

By acknowledging this fact, you can let go of the shame or guilt that might be holding you back and start focusing on finding solutions to your problem.

Step 2: Explore the feeling of being in a rut

Understanding the root cause of your stagnation can help you take the right sort of corrective actions.

Lack of motivation: One common reason why people feel stuck in a rut is a lack of motivation. When you lack motivation, it can be challenging to find the energy and drive to do anything. This can lead to a sense of stagnation and feeling like you’re not making progress in your life. 

Take a step back and reflect on what you’re passionate about. Once you’ve identified your motivation, you can start taking action towards your goals and rekindling your passion for life.

Dull routine: Another reason why people feel stuck in a rut is that they’re stuck in a routine. When you do the same things day in and day out, it can be easy to fall into a monotonous and uninspiring rhythm. 

In this case, it’s essential to shake things up and try new experiences or activities. You can also try breaking your routine into smaller, more manageable steps, or setting new goals and challenges for yourself to keep things fresh and exciting.

Our Become A Morning Person bootcamp is something that can shake you out of a monotonous routine. Many participants speak of starting the day strong as a powerful lever for creating a change and tackling all opportunities and challenges that come their way.

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Not pursuing any goals: Not pursuing your goals can also lead to feeling stuck in a rut. If you have a goal or dream that you’ve been putting off for a while, it can lead to a sense of frustration and stagnation. 

Take action towards your goals, even if it’s a small step. Whether it’s taking a course, learning a new skill, or networking with others in your industry, any action towards your goals can help you feel more empowered and motivated to keep moving forward.

Step 3: Set clear goals for what you want to achieve and create a plan to reach them

Start by identifying what you want to achieve and why it is important to you. Form a clear understanding of your values and priorities so you can set goals that align with them. 

Once you have identified your goals, break them down into smaller, more achievable steps. Creating achievable goals can be a great motivator, as it provides a sense of progress and accomplishment.

For example, if you want to start a new business, break down the process into smaller tasks such as researching the market, creating a business plan, and establishing a network. Each of these tasks can be broken down further into smaller achievable steps. This approach makes the process less overwhelming and more manageable.

Step 4: Actively step out of your comfort zone

Stepping out of your comfort zone can be a scary prospect, but it is necessary.

The more you challenge yourself, the more you grow and develop. Try new things, take risks, and push yourself out of your comfort zone.


If you are used to a particular routine, try doing something different. Go on a hike or take a yoga class instead of watching TV. This can help you break out of your routine and experience new things. The key is to keep pushing yourself, even if it feels uncomfortable at first.

Step 5: Surround yourself with positive and supportive people

One of the keys to successfully breaking out of a rut is surrounding yourself with positive and supportive people. This can include family members, friends, or even a mentor who can guide and inspire you. Negative people can pull you down, making it more challenging to achieve your goals. On the other hand, positive people will lift you up, encourage you, and provide you with valuable feedback and advice.

Make an effort to identify people in your life who are supportive and positive. Spend more time with them. Joining a community or group with like-minded individuals is also excellent. By surrounding yourself with positive and uplifting people, you will feel more confident, energized, and motivated to break out of your rut.

Step 6: Take care of your physical and mental health

Regular exercise, healthy eating, and self-care practices can all help to boost your mood, increase your energy levels, and improve your overall well-being.

Exercise, in particular, has been shown to have numerous physical and mental health benefits. Regular exercise can help to reduce stress, anxiety, and depression, while also improving your sleep quality and overall health. Eating a healthy, balanced diet can also provide you with the energy and nutrients you need to perform at your best.

Self-care practices such as meditation or spending time in nature can also help to reduce stress and improve your overall well-being. Taking care of your physical and mental health can help you feel more positive, energized, and motivated to break out of your rut.

Step 7: Prioritize your sleep

Sleep is often overlooked when it comes to breaking out of a rut. However, getting enough sleep is essential for your physical and mental health. It directly affects your ability to achieve your goals.

Lack of sleep can lead to decreased energy levels, reduced focus, and impaired decision-making skills.

Prioritizing your sleep can help to improve your cognitive function, reduce stress, and increase your energy levels. Aim for at least 7-8 hours of sleep each night, and create a relaxing bedtime routine to help you wind down and prepare for sleep.

Step 8: Practise mindfulness

Practising mindfulness can help you stay focused on the present moment, rather than dwelling on the past or worrying about the future. Mindfulness involves paying attention to your thoughts and emotions in a non-judgmental way, which can help to reduce stress and anxiety.

One way to practice mindfulness is through meditation. Meditation can help to increase your focus, reduce stress, and improve your overall well-being. Another way to practice mindfulness is to focus on your breathing, which can help to reduce anxiety and bring a sense of calm.

Step 9: Take action and celebrate your progress

It does not matter how grand a plan you make, but without action it remains worthless.

Set small, achievable goals, and take action towards them every day. Even if progress is slow, celebrate your successes and acknowledge the progress you have made.


Tracking your progress can help you stay motivated. Use a journal to track your progress towards your goals and celebrate each milestone along the way. By acknowledging your progress, you will feel more motivated to continue taking action towards your goals.

Related: Learn how to journal

Step 10: Be patient and kind to yourself

Finally, be patient with yourself and recognize that breaking out of a rut takes time and effort.

It is not an easy journey, and there may be times when you feel like giving up or that you’re not making progress. Remember that this is a process, and it takes time.

Don’t be too hard on yourself if things don’t go as planned, and progress seems slow. Instead, focus on the small steps you’re taking towards your goals and celebrate each one. These small wins can help keep you motivated and moving forward.

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