Guide to Getting out of a Rut
Lately, I have been struggling with being in a self-rut, being in a series of patterns that has not been beneficial to my mental and physical health. I have fallen into a loop of procrastination and no motivation that has been difficult to get out of. My attendance at uni has plummeted due to a rise in my social anxiety; I haven’t been able to go to tutorials and struggle with procrastination in my uni work. I have stopped going to the gym and exercising lately due to no motivation. Also, I’ve not been getting out of the house as I’d rather lay around at home, and that’s been decreasing my mental health. But all this stuff that has not been beneficial to me stops today (9/04/25) as I’m starting to do things that will only benefit me and my mental/physical health. So, I’ve compiled a list of things to help get me out of this rut and hopefully help others that are stuck also. By compiling a list and posting it, this holds me accountable and pushes me to actually do these things.
Move my body every day - whether this is a high-intensity workout or doing a slow-movement workout like yoga, I’m determined to do some type of physical movement every day with one rest day per week.
Wake up earlier - waking up earlier will help with my motivation and help me tackle goals with more hours in my day. Waking up with the sun will improve my mood and sleep quality while also allowing me to do more things throughout my day.
Going out in public by myself - whether it’s shopping or exercise or just getting a coffee, I want to be able to go out by myself without worrying about other people around me. Exposure is extremely important, especially for people with social anxiety; getting out of the house alone can increase my attendance at university and increase my self-confidence.
Eat the rainbow - I saw on this podcast that everything we eat comes in different colours (apple-red, yoghurt-white, chocolate-brown). I can’t limit myself to only eating healthy foods, as there needs to be some sort of balance. It’s okay to eat junk food sometimes as long as you’re limiting the portions of it. Dieting has never worked for me, as I’ve got too much of a sweet tooth. 😂. As long as I’m mindful about what I eat and how much of it I eat (calorie-wise), I can create a healthy eating balance for myself, making sure I target all food groups.
Limiting screen time - I won’t allow myself to go on my phone 30 minutes after I wake up and 30 minutes before I go to sleep. I’ve also limited my screen time on apps like TikTok and Instagram to 1 hour and 30 minutes a day. In doing this, I’m decreasing eye strain and increasing focus/productivity. I saw something online that said human beings weren’t made for this level of stimulation that iPhones give us, and our phones are decreasing our attention span (1-minute reels/TikToks). People are getting more bored from watching 1-hour-long YouTube videos, and that’s because TikTok/Instagram Reels have lessened our attention span. Sorry for the long tangent, but that is why I’ve decided to lessen my screen time and switch it out for reading books.
Setting daily goals -Every day, I will try and make a list of all the things I want to achieve that day. Whether it’s certain chores, university assignments, exercise, etc. Setting goals can help me with my motivation and hold me accountable for things I want to do that day.
Invest in positive relationships - I want to spend more time with friends that make me feel welcomed and who don’t hold negative energy. I tend to get in my head about going out with friends mainly because of my social anxiety, and that in turn makes me isolated from people. I want to go out more; that will help with my social anxiety while also strengthening my friendships—two birds with one stone.
I hope this list of things can help someone else who is also stuck in a self-rut, and remember that only yourself can make the best version of you; no one else can do it for you.
