It’s okay to feel down from time to time. But when it’s been weeks already, getting out of your slump should become a top priority.
You still feel like crap.
This is the worst time to feel that way. You need to be on your game.
So, what do you do?
Slumps are a normal part of our biology. But the length and severity of slumps can be determined by you.
To get out of your slump, you need distraction, attention, creativity, and fun.
Each of our 15 ways hits all of these four points.
We have to give honorable mentions to meditation, mindfulness, art, and exercise—they’re the big four.
But they’re also hard to commit to when you’re feeling so down.
So we’ve looked at the research and found just what you need: 15 Ways to Get Out of Your Slump.
Don’t worry if you don’t feel like reading; you can enjoy the video below or watch it on YouTube:
1
Find a new obsession
This seems counterintuitive, but it’s not permanent.
It’s a temporary obsession that will help you get out of the hole you’re in.
When you’re in a slump, all you can think about is how you’re not doing what you’re supposed to do.
You need to focus your attention somewhere else.
Start with something easy.
A new TV show or a fun hobby you can do on your own that doesn’t depend on other people.
2
Watch travel videos
While it seems like this might upset you even more, over time, it helps.
To your brain, reality and your imagination are similar.
They bring out the same type of emotions and excitement.
The more you watch videos that show you a world outside of your own, the more you understand that you’re not alone.
You get to see the beauty and life in other cultures and countries.
They become part of your daily thoughts and your brain will think you’re doing things and moving around the world.
It’s the right amount of dopamine to make the release intentional and healthy.
Make sure the videos are in longer form so that you have the focus and attention you need.
Short videos make that dopamine release faster, but it wears off quickly too.
3
Create a mini-documentary
Creativity is an excellent distraction, and distraction is a great tool to get over your slump.
To be creative, you need concentration and focus, which can shift attention away from negative thoughts. It’s a form of mindfulness.
It makes you focus on the present moment and helps you notice things that you may have missed before.
Completing a project also gives you a sense of accomplishment.
This doesn’t have to be for an audience; you don’t need fancy equipment.
Choose a theme – hidden gems in my city, urban wildlife, the art of street performing, or anything that gets you out and about.
Focus on just this for a few days and you’ll see that you can make magic.
4
Random acts of kindness
In the most popular course that Yale has ever given, called The Science of Wellbeing, you’re taken through a journey of tasks and activities that elevate your mental health.
At almost every point, there’s a random act of kindness.
Self-care is important, but studies have shown that our brains respond far better to helping other people than they do to always helping ourselves.
Using your “treat meal” money to feed 20 people in a soup kitchen brings you greater and more sustained happiness than that single expensive meal for one.
Pay for someone’s coffee, leave a sweet note for a stranger, or volunteer for a cause you care about. These things make a huge difference.
5
Do themed exploration days
Staying at home isn’t helping you so you have to find the motivation to get up and get out.
You have to get creative to motivate yourself and themed exploration days are interesting and silly enough to give you that push.
You can have a “color red” day where you notice and photograph all the red things you come across.
Make it a nature discovery day where you explore gardens and parks and learn about specific plants, birds, or insects.
Explore the architecture, street art, and music scene in your city.
These are all things you can do alone.
6
Host a solo film festival
Host a solo film festival. There’s a big stigma around locking yourself in your safe space and binge-watching TV.
It’s not necessarily bad, but when it’s done with no thought and you’re just going through the motions, it aggravates negative thoughts.
You can do exactly that but by making it more intentional, you have a sense of purpose and accomplishment as you’re watching things.
So create a list of movies from a specific genre, country, or director; decorate your space if you can; get your popcorn out; and watch away.
7
Cook a recipe from a different culture
Cooking has always been a core part of our human nature.
Food is life.
With cooking, you’re creating something delicious that wouldn’t exist if you didn’t think about it and put it into action.
Even if you’re doing it alone, when you’re cooking something from a different culture, you get to learn about other people, which creates a connection and a bonding opportunity.
Your appreciation for that culture broadens your empathy and happiness.
8
Break your routine
There’s a saying that goes, “I crave routine until I’m bored. Then I crave excitement until I’m overwhelmed.”
Fixing yourself on either excitement or routine isn’t good.
You have to move between the two.
Usually, when you’re in a slump, it’s because you’re bored.
So you need to break your routine.
Pick a part of your routine and break it for a week.
Instead of eating lunch at your desk, eat it outside. Or ask a coworker to try a new restaurant with you.
Or move your exercise routine from before work to after work. These small changes can make a big difference.
You’ll feel more spontaneous and it will push you to try new things.
9
Sign up for a big hike
Put the payment down.
Make sure it’s about two months from now and that the hike is at least three nights.
A big group hike gives you all the things you need to get out of your slump – nature, exercise, and social interaction.
To be able to do the hike, you’ll need to train.
You’re pushing yourself to get out more and your payment adds another layer to your commitment.
Even better – get a friend to sign up with you to keep both of you accountable.
It doesn’t have to be strenuous.
Find something that is slightly above your fitness level.
You’re going to love it, we promise!
10
Take a careful look at your diet
Take a careful look at your diet.
More and more research is coming out about the power of the gut microbiome.
Food affects the bacteria in your gut biome, which affects hormone regulation, which affects your mood and motivation.
There’s no one-size-fits-all all – ideally, a diet rich in vegetables and protein is ideal, but people react differently to different foods.
The only way you can know how something affects you is to monitor how you feel after you eat it.
And sadly, the older you get, the more certain foods can affect you.
It’s like dominoes falling a certain way after eating certain foods.
Researchers even found that people with digestive disorders are more likely to suffer from depression and anxiety.
11
Monitor your sleep quality
We know that 7-8 hours of sleep are essential for mood and energy regulation.
But the quality of the sleep is just as important.
If you’re not breathing and resting properly, you can’t get into REM sleep, which is when most of your restorative processes happen.
It’s like workers on a night shift having to finish their assignments before daylight.
If they get interrupted and distracted, they can’t complete the assignment properly, so they have to hand in something that’s only been half done. And then you wake up.
12
Take a ‘Yes Day’
The concept is simple yet powerful: for one day, you say ‘yes’ to new opportunities and experiences, stepping out of your comfort zone.
This approach forces you to break free from your routine, which can be a significant factor contributing to a slump.
By saying ‘yes,’ you open yourself up to new possibilities, meet new people, and do activities you wouldn’t normally consider.
This amps up your adrenaline and excitement, giving your spirit and mindset the boost they need.
It also helps you overcome fears and boosts your confidence and self-esteem.
The novelty of experiences on a ‘Yes Day’ can reignite your passion for life, stimulate creativity, and provide a fresh perspective on daily routines.
It’s an opportunity to rediscover joy in the unexpected and learn more about your desires and capabilities.
13
Write a letter to your future self
When you’re in a slump, it’s hard to remember your past achievements.
It’s hard to feel proud of yourself.
Writing this letter is a reminder of how far you’ve come and what you’ve managed to achieve.
You did it before so you can do it again.
It also makes you think about your future.
You get to articulate your hopes, dreams, fears, and challenges.
Those bottled-up emotions get an outlet, leaving space for you to gain clarity.
14
Set small, achievable goals
If you’re in a rut, the idea of achieving big goals can feel overwhelming and unattainable.
Setting small, achievable goals, on the other hand, can be a game-changer.
It helps create a sense of order and progress in your daily life, which can be empowering during times of low motivation.
Each small goal achieved acts as a stepping stone towards bigger achievements and gives you a sense of accomplishment.
This not only boosts your self-confidence but also helps build momentum.
Gradually, as you tick off these smaller goals, you start to see progress, which can lift your spirits and pull you out of a slump.
15
Connect with others
When you’re feeling down, the last thing you want to do is be around other people.
You might even feel bad for bringing the mood down.
But it’s an essential part of lifting your spirits.
You don’t have to join a big group of people.
One-on-one time with a few good people can make a major difference.
Social interactions can improve your mood and mental health, thanks to the release of neurotransmitters like dopamine and oxytocin, which enhance feelings of happiness and reduce stress.
Even if it’s a brief conversation, a meaningful connection can break the monotony of your routine and remind you that you’re not alone in your struggles.
We hope this helps get you out of your slump. See you next time!
