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How to Get Out of a Rut: A Neuroscience-Informed Plan

You know that “blah” feeling when nothing feels exciting, every day blurs together, and your usual motivation is missing? That’s a rut. And while it feels heavy, it’s not permanent. Let’s dive deeper to understand why we get in, and more importantly, how we get out of a rut.

A woman sitting in front of a computer, rubbing her eyes and finding it hard to get motivated again.

What’s Really Going On

Ruts often happen when your brain’s reward system is depleted. You’re not getting enough novelty, satisfaction, or rest. The nervous system gets stuck in low-power mode.

Signs You’re in a Rut

  • Low motivation, even for things you enjoy

  • Going through the motions

  • Craving change but resisting it

  • Feeling emotionally flat or uncreative

A silhouette of a person's head with a battery illustration indicating low energy. This represents what being in a rut and needing a nervous system reset feels like.

A Science-Backed Way to Get Out of a Rut

  • Tiny novelty. Try a new walk route, playlist, or morning routine.

  • Movement. Even 5 minutes can shift your chemistry.

  • Connection. Talk to someone who energizes you.

  • Low-pressure goals. Set a goal you can complete today.

A woman on a walk outside with her dog, representing a suggested brain reset strategy to help moms get out of a rut.

Conclusion

You don’t have to “fix” your whole life to feel better. One small shift can restart your brain’s engine.

Winnow & Bloom Home Therapy gives you step-by-step support to re-engage with your life, your space, and your self—with a neuroscience-informed plan that actually works.

Need help building momentum when everything feels stuck? Let’s figure it out together.


 
 
 
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