How to Get Motivated When You're in a Rut

Even the most active of people can get in a slump sometimes. Getting out of a rut isn't easy. You feel blue, lethargic, unmotivated. But a few tips can have you ready to face the world again.

Things You'll Need

• Notebook
• Pen or Pencil
• Gold Stars

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Instructions

• 1

  Focus on one goal. Sometimes when you're in a slump, it's because you've taken on too much and are overwhelmed. Start getting out of your funk by choosing just one goal to zoom in on.

• 2

  Keep your goal small. If you're having a hard time getting started, your goal may not be manageable. For instance, suppose your goal is exercise. Instead of committing to five days of hard workouts a week, start out with 5 minutes of exercise a day. This is a goal you can reach. You may be able to do more, but commit to only a bare minimum.

• 3

  Keep a log of your progress. Write down your goal in a notebook. Keep a log of each day you make your goal or make progress toward your goal.

• 4

  Build on your small successes. Continue to take baby steps and set small goals. If you exercised for 5 minutes daily, add another 2 minutes to your routine. Soon all these baby steps will add up.

• 5

  Reward yourself for meeting your goals. Give yourself a mental pat on the back. Put a gold star in your notebook every day you complete your goal. E-mail a friend and tell him you have been meeting your goals.

• 6

  Find a role model. Choose someone who has excelled at your goal and use her to motivate you. Read about her or watch a TV show or movie about her.

• 7

  Reading about your goal will help motivate you. Find a book about your goal. You can go the library and get a book for free. Find a blog about your goal. Read it daily.

• 8

  Think about the benefits of what you're doing, not the negatives. Yes, exercise is hard and sometimes it's physically uncomfortable. But there are numerous mental and health benefits. Remind yourself of those benefits when you want to quit or when you don't feel like starting in the first place.

• 9

  Use positive self-talk. If you notice yourself getting down again, be aware of how you're talking to yourself. You may be telling yourself negative things. Consider whether you would tell a friend in your situation those same things. Talk positively to yourself. Encourage yourself as you would a good friend.

• 10

  Ask for help when you get discouraged. Call a friend or a family member. Write to an expert online. Talk to a counselor or a therapist. It doesn't matter who you turn to, just reach out to someone you know will be supportive.