Stuck in a rut? Here’s your step-by-step plan

Hello, September! The “back-to-school, back-to-reality” season has officially arrived. Life is busier, schedules are tighter, and energy feels… well, a little MIA. If your spark of motivation isn’t quite there either, join the club. We’re right there with you.

Good news: this feeling—this funk—is temporary. We all experience seasons like this. And while it’s frustrating, of course, it’s actually an invitation to reset, refocus, and gently reintroduce flow into your life. Here’s a practical plan to help you get unstuck, feel grounded, and start moving forward (without the overwhelm).

1. Move Your Body

If you only take away one habit from today’s newsletter, it’s this: move your body. Movement is one of the fastest ways to shift your mood, increase energy, and release stress. You don’t need an hour-long workout or a fancy gym membership. Try:

• A brisk 10–20 minute walk outside. Bonus: sunlight boosts your circadian rhythm, which helps sleep and mood. Call a friend or listen to a feel-good playlist.
• A short yoga flow or a few minutes of bodyweight exercises, especially if you’ve been sitting all day. Pencil this into your calendar 2-3x/day.
• Have a stationary bike or treadmill? Clip in or lace up and scroll social media. Yes, you read that right. Sometimes, pairing movement with something mindless makes it easier to actually get moving!
• Quick “movement snacks” throughout the day: squats while waiting for your coffee, calf raises while brushing your teeth, a quick walk during a phone call.
• Try a free challenge. Search YouTube for a 7-day yoga, Pilates, or strength challenge. Following along with a program (even if it’s just 10 minutes a day) helps you stay accountable and gives you a sense of accomplishment as you check off each workout.

Even small bouts of movement create momentum—both physically and mentally.

2. Nourish Your Body to Fuel Your Mind

When you’re in a rut, it’s tempting to reach for snacks that give immediate comfort. But the crash isn’t exactly worth it. Instead, aim for meals that stabilize blood sugar and support steady energy:

• Include protein + healthy fats + complex carbs. Example: fried eggs and mashed avocado on a toasted sprouted grain English muffin sprinkled with seeds. Craving sweet? Try these no-bake Twix bars or this giant strawberry protein truffle (yes, it’s hugely satisfying).
• Stay hydrated with electrolytes—fatigue and brain fog are often just mild dehydration. Try our pomegranate peach electrolyte lemonade!

Remember, food is a signal to every cell in your body that you’re worthy of nourishment.

3. Connect With People

September often brings more responsibilities, but that doesn’t mean isolating yourself. Social connection is a mood lifeline:

• Call or text your sibling, parent, or grandparent. Even a 10-minute check-in matters. Do this today.
• Schedule coffee or lunch with a friend who inspires you.
• Share how you feel, even in a voice memo to yourself—it’s amazing how simply verbalizing your emotions can lighten the mental load.

Humans are social creatures. When life picks up speed, connection keeps us grounded.

4. Prioritize Self-Care (Your Non-Negotiables)

Self-care doesn’t have to be a full spa day. It’s about replenishing energy. Start small:

• Journal/brain dump for 5 minutes to unload mental clutter.
• Take a bath or long shower with a candle or calming music.
• Listen to music or binaural beats to soothe the nervous system.
• Set micro-boundaries—like putting your phone on “do not disturb” for one hour.

Even tiny pockets of self-care compound into a sense of stability and energy.

5. Shift Your Environment (Your Surroundings Affect Your Mood)

Your physical environment shapes your mental space. Don’t underestimate how this can reset your perspective. Where to start:

• Declutter one small corner, drawer, or cabinet of your home or workspace.
• Rearrange your desk or office for a fresh vibe.
• Open windows for fresh air or take your work outside for a change of scenery.
• Bring in natural elements: a plant, a candle, or sunlight can shift your energy.

Sometimes, a minor environmental tweak is all you need to start feeling a little lighter.

6. Take Action, Even in Tiny Steps

When stuck, inertia makes even small tasks feel overwhelming. Pick one small thing you’ve been avoiding and do it. Examples:

• Reply to an email you’ve been putting off.
• Wash that one pile of dishes or prep a snack for tomorrow.
• Take 5 minutes to plan your day or week.

Small wins create momentum, which leads to bigger wins—and helps you feel like you’re moving again.

7. Reframe the Funk: Perspective Matters

Feeling stuck isn’t a failure—it’s a sign. It’s your body and mind telling you to slow down, reset, and reprioritize. Treat yourself with patience, gentleness, and curiosity. Ask:

• What do I really need right now?
• What small, achievable action could improve my day?
• What can I release today that no longer serves me?

Self-compassion is the secret ingredient that makes all the other steps stick.

8. Optional Boosters

• Seed Cycling & Hormone Support: Sometimes, low mood and energy tie into hormonal shifts. Gentle support like seed cycling can help rebalance estrogen and progesterone, especially as your body adjusts to changing routines and stress.
• Sleep & Circadian Rhythm: Aim for consistent sleep and morning light exposure. Even 15 minutes of morning sun can help reset your internal clock.

The 7-Day Guide to Getting Unstuck

Now let’s put that plan into action. Instead of trying to “fix everything at once,” we’ve created a simple, day-by-day guide to help you reset, feel grounded, and start moving forward.

Day 1: Move Your Body

• Take a 15–20 minute walk outside (sunlight helps boost mood).
• Bonus: do 3–5 stretches when you get back to wake up your body.

Day 2: Nourish Yourself

• Eat a balanced meal: protein + healthy fat + complex carb. Example: rotisserie chicken + roasted sweet potato + arugula drizzled with olive oil (bonus if you top with seeds).
• Drink at least 8 oz of filtered water (with electrolytes) first thing in the morning.

Day 3: Connect

• Call, text, or video chat with a friend or family member—even 10 minutes counts.
• Write down one thing you appreciate about someone in your life—it boosts your own mood too.

Day 4: Prioritize Self-Care

• Spend 20–30 minutes doing something that replenishes your energy: journal, bath, quiet music, or meditation.
• Say “no” to one small task that’s draining your energy.

Day 5: Shift Your Environment

• Declutter or rearrange one area of your home or workspace.
• Open a window for fresh air or step outside for a short breath of nature.

Day 6: Take One Small Action

• Choose one task you’ve been avoiding (reply to an email, box up clothes that no longer fit or spark joy, prep a sheet of roasted veggies, or fill up your car with gas).
• Completing it creates momentum for the rest of the week.

Day 7: Reflect and Reset

• Spend 10 minutes journaling: What felt good this week? What small changes made the biggest difference?
• Make a note of 2–3 things you want to carry forward into next week.

Remember: feeling stuck is temporary. You can move forward—one intentional choice at a time.