Need help getting out of a slump? I get it. I’ve spent plenty of time in bed scrolling through Pinterest, looking for that magical, inspirational post that would somehow make everything better. Some days are just hard. And sometimes those hard days turn into hard weeks. But you can get through this.
Here’s what works.
Working With Your Seasons
First, I want to talk about something many people overlook – how deeply seasonal energy can affect us.
Winter naturally causes our energy to dip. Instead of fighting this, work with it. Use these quieter months for planning and reflection. Get outside during daylight hours when possible, keep a consistent sleep schedule, and most importantly – stop feeling guilty about needing more rest. It’s natural.
Spring brings a gradual energy increase. This is the perfect time for small changes – a morning walk, learning something new, or reorganizing one space in your home. Start small and let momentum build naturally.
Summer’s extra daylight naturally boosts energy and motivation. Use this time for bigger projects or changes you’ve been considering. The increased vitamin D exposure doesn’t hurt either.
Autumn is for evaluating and adjusting course. What’s working? What isn’t? Start preparing for winter by establishing routines that will carry you through the darker months.
I know youβre probably thinking βAll right, sure, but what can I do right now?β Iβve got youβ¦
Quick Fixes for Right Now
Start with the basics. Check in with yourself: When’s the last time you drank water? How has your sleep been? Are you eating regular meals? Have you been moving your body? I know these things sound simple, but they really are the foundation that everything else builds on.

Next, take a look around your space. Sometimes, just making the smallest changes can make the biggest difference. Open windows – fresh air can shift your entire mood. Clear one surface – just one. Make your bed. These might seem trivial, but they’re actually powerful first steps out of a slump.
Managing Your Energy
One thing I’ve learned? Most people focus on managing their time when they should be managing their energy. You can have all the hours in the day, but if your energy’s shot, those hours aren’t worth much.
Try this: For one week, just notice your natural patterns. When do you feel sharp and focused? When do you feel foggy? What activities drain you? Which ones give you energy? Don’t try to change anything yet – just pay attention.
Once you know your patterns, you can work with them instead of against them. If you know you’re useless before coffee, stop scheduling important meetings at 8 AM. If afternoon sunlight makes you sleepy, close the blinds or move your workspace.
Let’s talk about those energy drains we all have but ignore. That two-hour meeting that could be an email? Energy drain. Endless social media scrolling? Major drain. (Just ask my husband *sigh*). That friend who always needs help with their crisis? Huge drain. Start setting boundaries around these energy vampires. Your energy is precious – treat it that way.
Breaking Through Mental Blocks
Let’s talk about those mental blocks that keep you stuck. You know the ones – waiting to feel “ready” before you start something, comparing yourself to everyone else’s highlight reels, thinking if you can’t do something perfectly it’s not worth doing at all.
Here’s a trick that works: When you catch your mind spinning in those negative thoughts, change something physical right away. Try standing up if you’re sitting. Step outside if you’re inside. Put on music if you’ve been sitting in silence. Sounds too simple to work, right? But it does. It breaks the pattern.
Stop asking yourself “Why can’t I get anything done?” (that just makes you feel worse) and start asking “What’s one tiny thing I could try differently?” It’s amazing how shifting from criticism to curiosity can open up new possibilities.
Keep a few go-to strategies in your back pocket for when you’re really stuck:
- Write down what’s spinning in your head
- Talk to yourself like you’d talk to a friend (seriously, it helps)
- Set a timer for just five minutes
- Break things down into ridiculously small steps
The key is having these tools ready before you need them. When you’re in the thick of it, it’s hard to think clearly about solutions.
Daily Habits That Build Momentum
Building momentum to get out of a slump doesn’t happen overnight – it’s all about the small, consistent actions you take day after day. Just like how making tiny deposits into a savings account can eventually grow into a substantial nest egg, doing little things to support yourself each day can add up to a big shift in how you feel.

So start small. Pick one tiny habit that makes you feel good and commit to doing it every day. Maybe it’s taking five minutes to sit in the sun with your morning coffee. Or jotting down your three must-dos for the next day before you go to bed. Or taking a quick walk after lunch. The key is to be consistent.
You know what makes a bigger difference than most people realize? Your daily routines. I’m not talking about those picture-perfect morning routines you see on Instagram. I’m talking about the basic, everyday stuff that anchors your day.
Having some kind of morning routine, even a super simple one, can make a huge difference in how you feel going into the day. Pick something that actually feels good to you, not what you think you “should” do. Maybe it’s taking ten minutes to read a book you enjoy while you have your coffee. Or doing some gentle stretches. Or jotting down a quick list of what you want to get done that day. Keep it simple and doable.
Same goes for the end of the day. Taking just a few minutes to tidy up one small area or write out your top priorities for tomorrow can help you start the next day feeling more grounded and in control.
The power is in the consistency. It’s like building a muscle – you don’t go from couch potato to bodybuilder after one trip to the gym. You build strength through showing up and doing those reps, day after day. The same is true for getting out of a slump.
Pick one small thing and just focus on doing it every day. Don’t put pressure on yourself to transform overnight. Just zero in on nailing that one tiny habit. And if you mess up, oh well. Just get back on it the next day.
Social connection is key too. I know, I know – when you’re deep in a slump, socializing is probably the last thing on your mind. But trust me, it matters.
Social Connection: Building Your Support Network
Like I said, I get it. When you’re in the middle of a slump, the last thing you probably want to do is put on real pants and go be social. It can feel like an overwhelming amount of effort when just getting out of bed is a struggle. But as tempting as it is to isolate yourself, we gotta remember that human connection is like fuel for our souls. It’s a basic need, like food and water. Ease into it slowly, in bite-sized ways that don’t make you want to hide under your covers forever.

One way to dip your toe back into social waters is to find some low-pressure ways to connect. Online communities focused on stuff you’re into can be a great starting point. You can just lurk and read other people’s posts at first if that’s all you’ve got the bandwidth for. But just knowing there are other people out there who get it can be really comforting when you’re feeling isolated.
Another thing that can help is giving yourself a specific role or reason to show up. Volunteering for a cause you care about, joining a book club, signing up for a class in something you’ve always wanted to learn – having that structure and sense of purpose can make the whole socializing thing feel a little less daunting.
And hey, it doesn’t have to be all or nothing. If big group hangouts feel like too much right now, start with some one-on-one time with people you feel comfortable with. Grab coffee with a coworker you click with. Text that friend who always makes you laugh. Baby steps totally count.
The goal isn’t to suddenly become a social butterfly. It’s just to slowly start weaving a little more connection into your days, in whatever way feels right for you. Cause as much as your inner voice might try to convince you that you’re better off alone when you’re in a funk – we all need a bit of backup sometimes. Having a few solid people in your corner can make all the difference.
Moving forward when you’re in a slump is never a perfectly smooth ride. Some days will feel easier than others. The trick is to just keep inching forward, even on the hard days. Even when you can’t see it, those small steps are adding up. One day you’ll realize how much ground you’ve covered.
Stick with it. Keep showing up for yourself in whatever small ways you can. It won’t always be pretty, but you’ll get there. I believe in you.
Looking for more inspiration to get to that feel-good place? Check out the FP Seasonal Glow-Up Journey!