How to get out of a rut fast

You are having a great month. You are killing it.

For the last 30 days, you have worked out. Made sales calls, and it has been a blast.

But then, on a particular day, for no reason, you wake up with a sinking feeling.

You missed the gym. You missed a deadline. All the motivation has vanished. Poof

This is a big problem that many of us face.

People try to solve this sudden dip in motivation in various ways:

-They try to brute force into work (doesn't work)

-Procrastinate like crazy

-Talk about the problem a lot

-Wonder if something has happened to them or wonder if black magic is working its magic.

-Skipping routine activity

But it will not work. This is a psychological issue. Trying to force motivation or talking about it will not solve it in any way.

But experts have three strategies to get out of the rut.

1. Do Something

Most of them think motivation works in a linear fashion.

They think first is inspiration, -> Motivation-> Action.

For instance,

You are watching an inspiring video or reading a post of my mine??. Inspired now.

Motivated as well.

And so, you go out for a run.

This works, but not always. If you are in a rut, this is the last way to be motivated.

In motivation, there is something called the Do Something Principle. This principle operates on a different formula.

Action ->Motivation-> Inspiration.

When we 'Do Something' things start to change.

For example, you want to write a 2000-word essay, thinking about it, or waiting for inspiration and motivation to strike will not work.

But if you promise to write 100 words, ironically, you will start to write.

It is a loop, and doing even one thing in the triangle can help in getting out of a rut.

I used to promise to get to the ground for a walk, but eventually I will be doing my laps. Showing up is 90 % of success.

2. Reward for Small Wins

If you want to change big things, pay attention to the small things.” – Rudolph Giuliani

Celebrating small wins is the key to success and keeping your motivation alive. Each time you achieve something – small or big – celebrate it.

In a Harvard study conducted with over 200 employees in different companies, the head researcher says, " They don’t have to be big breakthroughs or huge successes… small wins can lead people to feel terrific,".

From something as small as marking a tick on your calendar to treating yourself to a luxury holiday, celebrate small wins in your own way.

3.Progressive Overload

Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.

Start small- then scale.

I was overweight, and I have tried to lose weight for many years. I was in a rut for many years. Trying then quitting.

Then progressive overload helped me a lot.

I started walking.

Then ran a lap.

then added 2.

Then 4

Then 6

Then 10

Now I average 11 to 12 laps daily.

I have lost a whopping 20 Kgs in the past 6 months.

That is the power of progressive overload. Start small, but scale.

So here are some simple steps you can take to overcome a rut.

1. Do something: take action of anything.
2. Celebrate small wins.
3. Start small and then scale.

Extra:

Go on a vacation.

Play your favourite sport.

Get an accountability partner.

All these helps as well.

#motivation #success #personal

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Ps: If you like this article follow me, Ronald Hadrian . D, Ph.D.