Stuck In A Rut

Ever felt like you’re on autopilot, doing the same things but never making real progress? Ruts often creep up on us when our days blend into each other, leaving us restless yet unsure what to change. This podcast episode explores what a rut is, why we slip into one, and how to climb out.

We chat about some straightforward signs to look for, new strategies to try, and mindset shifts that can help us push forward with purpose. The discussion also untangles how being neurodiverse can make it trickier to spot or escape a rut, but shows why it’s still totally possible to pull ourselves out.

What Is a Rut?

A rut is not just a single bad day. Think of it as a loop you’re caught in, one that quietly locks you into an unchanging pattern. You might notice you’re going through the motions without the spark you once had.

Ruts can appear in any area of life—work, relationships, or even personal projects. When negative beliefs or routines get entrenched, they can steer you into a spiral that’s hard to detect at first. You keep moving but never reach anywhere new.

“Sometimes you don’t realise you’re in a rut until you wake up frustrated—like your life’s on repeat, and you’re not sure how to make it stop.” — Stephen Martin

Why We Get Stuck

Sticking to what’s familiar feels safer than blazing new trails. Our brains crave comfort, so once we learn a routine, it’s easy to keep repeating it. For many of us who think differently, this can happen without warning.

We also tend to second-guess ourselves and get stuck in our own heads. When we’re dealing with dyslexia or ADHD, the fear of messing up can magnify. That fear can lead us to cling to the known, making it tough to branch into something unfamiliar.

Signs You Might Be in a Rut

Not entirely sure if you’re stuck? Here are a few tell-tale signs that might ring a bell:

• You dread the thought of a new day because it feels the same as yesterday.
• You catch yourself zoning out or daydreaming about dramatic life changes.
• You feel unmotivated even when you have important tasks to do.
• You find new ideas exciting for a moment, but never actually try them.

Simple Ways to Break Free

Escaping a rut doesn’t have to involve life-altering leaps. Sometimes small shifts can create a domino effect that opens fresh possibilities. Here are a few things you can try:

1. Mix Up Routine: Introducing mini-changes in your daily habits can be surprisingly powerful. Walk a new route, or start your day with a different task. Watch how this sparks new thoughts.
2. Talk It Out: Sharing how you feel with friends or a support group can break down the walls in your mind. Hearing different perspectives can remind you that you’re definitely not alone.
3. Set Micro-Goals: Aiming to accomplish massive tasks can feel scary. Try small goals that build a sense of progress, which in turn boosts your motivation to keep going.
4. Experiment with An Activity: When all else fails, do something light-hearted. Give yourself permission to do something you enjoy. You never know when fun might spark a creative breakthrough.

Ruts can also feed on shame or guilt, especially if you find you’ve been stuck for ages. Show yourself some kindness. A little self-compassion can do wonders, so don’t be too hard on yourself for not having it all figured out yet.

Moving Forward with Fresh Energy

Once you spot your rut, it’s easier to make a plan. The biggest challenge is often admitting you feel stuck in the first place. From there, every small step helps you build confidence.

Try to notice any mental scripts that tell you you’re not good enough or you’ll fail. Swap them for something truer and more encouraging. If you keep reminding yourself it’s possible to change, you’ll keep nudging your mind towards growth.

• Create a clear but simple action plan.
• Acknowledge your small wins—every step counts.
• Surround yourself with supportive voices.
• Remember that feeling stuck is temporary, not permanent.

Getting out of a rut isn’t about overhauling your life overnight. Give yourself time to explore fresh ideas, let go of habits that don’t serve you anymore, and gradually shift your perspective.

Key Takeaways

• A rut is more than a bad day—it’s a longer cycle of the same routines and thoughts.
• Being neurodiverse can heighten the feeling of stuckness, but there’s always a way out.
• Tiny tweaks to your environment or schedule can disrupt negative patterns.
• Seeking support is crucial. Talk to a trusted friend or mentor.
• Mindset matters. Encouraging self-talk can break down limiting beliefs.

If this topic resonates with you, you’ll want to check out the full episode for real-life examples and more detailed steps. The podcast player is right here at the top of this page. Press play and let’s keep moving forward together.