If you feel like you’re stuck in a rut right now, then you need to know how to get out of a funk and get motivated.
Remember, being in a sour mood not only affects how you feel but also the people around you.
That’s why you have to be able to dig yourself out of a hole and get back on track.
Today, I want to share with you the exact same process that I’ve used to improve my mood when I’m not feeling like myself.
What You'll Learn In This Post
What Causes A Mental Funk?
From my experience, ruminating about a negative past event or worrying about something that could happen in the future is what causes a mental funk.
That’s when you feel unhappy because you’re focusing on something that doesn’t make you feel good.
Since what you think about affects your mood, your repetitive negative thoughts can eventually lead to negative emotions.
Is It Normal To Go Through A Funk?
First of all, I just want to say that it’s totally normal to go through a funk since that’s just part of the human experience.
You can’t expect yourself to just feel good all the time, right?
For me, I’m generally a pretty happy and easygoing person but every now and then, I just feel off.
It usually doesn’t last long and after doing some mindfulness practice, I can usually get myself back on track.
How Do You Get Yourself Out Of A Rut?
1. Accept Where You’re At
Remember, whatever you resist, persist.
If you’re wondering how to get out of a funk and get motivated, the first thing you need to do is to accept where you’re at.
Just be okay not being okay.
Believe it or not, there are some benefits to feeling bad.
It helps you clarify your new preferences.
Never are you more clear about what you want when you’re faced with something that you don’t want.
My advice is to give yourself a bit of time to process your emotions.
Allow yourself to be cranky, sad, or frustrated.
Be patient, sit with the feeling, and work through whatever is going on internally.
Keep in mind that doing this doesn’t mean you’re weak.
It means you’re human and you’re just giving yourself a break.
Practice self-compassion and always be kind to yourself.
Remind yourself that you’re doing the best you could with what you know.
2. Do Something That Makes You Feel Good
We all have things that we do that elevate our mood.
If you want to figure out how to get out of a funk and get motivated, do something that makes you feel good.
For me, whenever I’m having a bad day, I like to go for a long walk and listen to an audiobook with an uplifting message.
By the time I get home, I’m feeling much better.
The combination of moving my body and hearing something positive really does the trick for me.
It could be different for you.
Maybe it’s doing arts and crafts, listening to music, or watching your favorite movie.
Whatever it is, do something that energizes you and puts you in a good headspace.
Just make sure it’s something healthy and positive.
Obviously, I don’t recommend using alcohol or drugs to alter your mood.
3. Tell Yourself More Empowering Stories
You can’t control what happens to you but you can always control the meaning you give to it.
If you want to learn how to get out of a funk and get motivated, always tell yourself more empowering stories.
Unfortunately, most people who struggle with nervousness and anxiety do the opposite.
They have a bad habit of ruminating about past mistakes.
They also think of the worst-case scenario and exaggerate failure in their heads.
In fact, they focus on it so much that it cripples them from taking action.
If this sounds like you, avoid doing this at all costs.
Check out this video if you want to be outgoing if you have social anxiety.
If you don’t figure out how to not take things personally then you’ll make everything about yourself.
But, the truth is, you just have no idea what’s going on in people’s lives.
Your guess is as good as mine.
That’s why whatever you do, avoid making any negative assumptions.
Like I said earlier, having negative feelings is absolutely okay.
Use that as a signal to analyze your thoughts and question your disempowering beliefs.
If you want to change the way you feel, make an effort to find another way of seeing your situation.
Ask yourself if there’s a lesson that you can learn.
And then, figure out what you need to do differently next time.
By doing so, you’ll be glad that you had whatever experience you had because it made you a better person.
4. Review Your Goals
It’s hard to feel inspired if you have nothing to work towards.
If you want to know how to get out of a funk and get motivated, take the time to review your goals.
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Create a vision for your life by asking yourself what your perfect day looks like.
What would you do?
Where would you live?
Who would you spend time with?
Having answers to these questions will give your life more meaning and purpose.
Personally, I like to go over my personal and professional goals on a regular basis.
That’s why I’m jumping out of bed every morning.
I’m excited to take action and move towards them.
From what I’ve noticed, happy people always have interesting things that they’re working on.
If you want greater fulfillment in your life, figure out a worthwhile project and get on it.
5. Take Responsibility For Yourself
The first step to change is awareness.
If you’re wondering how to get out of a funk and get motivated, take the time to identify what’s causing your unhappiness.
Whatever it is, make sure you do something about it.
Put together a game plan and take action right away.
Remember, you are responsible for your life.
Instead of blaming people or circumstances, take ownership of your results.
By doing so, you’ll develop self-efficacy.
You’ll prove to yourself that you can achieve anything that you want if you set your mind to it.
Not to mention, solving your own problems is one of the best confidence-building exercises that you can ever do.
The more personal struggles you overcome, the higher your self-esteem will be.
6. Meditate Regularly
Remember, you are not your thoughts.
If you want to learn how to get out of a funk and get motivated, I encourage you to meditate regularly.
Sit still, close your eyes, and focus on your breathing for a few minutes each day.
By doing so, you’ll be able to quiet your mind and relax your body.
Check out this video if you want to stop overanalyzing social interactions.
Imagine standing beside a busy road and you’re watching cars come and go.
That’s exactly how you want to treat your thoughts.
Just observe them without feeling the need to chase any of them.
By meditating regularly, you’ll be able to control what goes on in your head.
That way, you can choose thoughts that empower you and support your goals.
As a result, you’ll be a lot more likely to take risks and stop fear from controlling your life.
Keep in mind that there’s no right or wrong way to meditate.
Personally, I like to use a guided meditation app.
Again, how you do it when you’re just starting out doesn’t matter.
What’s more important is that you get into the habit of meditating consistently.
7. Adopt A Gratitude Practice
Have you ever been around someone who complains a lot?
It’s irritating, isn’t it?
So don’t be that person.
If you want to know how to get out of a funk and get motivated, I recommend you adopt a gratitude practice.
Rather than complaining, I invite you to shift your focus and look for things to be thankful for.
By doing so, you’ll realize that your life is never as bad as you make it out to be.
If you take an objective look at your situation, you’ll notice that there are a lot of good things that are going well for you.
To help you get started and build positive momentum, just think of something small to be thankful for.
For example, you can appreciate the bed you slept on, that you have a roof over your head, and that you have another day to live.
Also, make sure you take a moment to pause until you feel whatever it is that you appreciate.
You’ll know you’re doing it right when you notice your emotions shift for the better.
Remember, you get exactly what you think about the most.
The more you focus on all the good things that are happening in your life, the more of them you’re going to get.
8. Act As If You’re Happy
Your mind and body are interconnected.
If you change one, the other follows.
To prove my point, let me ask you a question.
What do you think would happen to a sad person if he makes an effort to stand up straight and forces himself to smile?
He’d probably feel better, right?
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Now imagine doing the opposite.
How do you think a happy person would feel if you ask him to slump his shoulders and adopt a frown on his face?
I’m willing to bet that he’d be miserable almost instantly.
You see, this is where fake it until you make it comes into play.
When you adopt the body language of someone confident, you’ll improve your mood almost instantly.
9. Move Your Body
Remember, being in motion will change your emotion.
If you’re wondering how to get out of a funk and get motivated, make an effort to move your body.
Check out this podcast interview with David De Las Morenas, Founder of How To Beast, where he talks about how exercise builds confidence.
As mentioned before, going for long walks really improve my mood.
Something else that I like to do is to hit the weights whenever I’m feeling off.
Time and time again, I’m always in a much better headspace after a solid workout.
Just to clarify, you don’t have to go to the gym if that’s not your thing.
All you have to do is to find a physical activity that you like and that fits your lifestyle.
Whether it’s taking dance classes, rock climbing, or playing sports, it doesn’t really matter.
Whatever you choose, just get your body moving.
10. Get Enough Sleep
I don’t know about you but I find it hard to be in a good mood if I’m sleep-deprived.
I notice that my mind is more susceptible to negative thoughts and I’m also very irritable.
That’s why getting enough sleep is one of the best things that you can do if you want to know how to get out of a funk and get motivated.
To help you do this, I recommend you limit your caffeine intake later on during the day.
Get off your computer a few hours before your bedtime as well.
Instead, do something relaxing like reading a book or listening to music.
Also, you’ll want to train yourself to go to bed and wake up at the same time every single day.
Trust me, you’ll be mentally sharp and feel much better overall if you’re always well-rested.
11. Put Your Thoughts On Paper
Having a journaling practice will literally change your life.
Speaking from experience, building the habit of writing down my thoughts on paper is one of the best things I’ve ever done.
By journaling regularly, you’ll be able to clear your mind and release any negative emotions.
Not to mention, it’s a lot easier to analyze what’s going on in your head when you can see whatever you’re thinking about on paper.
If you want to figure out how to get out of a funk and get motivated, grab yourself a notebook and write in it regularly.
To make journaling a habit for you, I recommend you only write until you feel like it.
When you keep things manageable, you’re a lot more likely to stick to it long-term.
12. Call Up Someone That You Trust
If you’re wondering how to get out of a funk and get motivated, don’t be afraid to ask for help.
Whenever I’m feeling off, I call up a friend or a family member.
By having someone that I trust to open up to, I’m able to think out loud and get things off my chest.
Going through difficult moments becomes much easier when you have people in your life who have your back.
That’s why learning how to be more socially confident is one of the best skills you can ever develop.
You’ll be able to meet more like-minded people and build connections with others.
That’s why the best time to make friends is before you need them.
Conclusion
If you’re wondering how to get out of a funk and get motivated, I just shared with you my best tips.
Feel free to go through them again and implement them as much as you can.
And now, let’s turn it to you.
Which one of these tips are you going to implement first?
Are you going to move your body or get more sleep?
Send me a message on Instagram and let me know.