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  • Emma Nuttall

5 ways to get out of a funk

Updated: Jun 27, 2020

Motivation boosters and funk reducers!

Do you ever suffer from writer’s block, posting paralysis or fitness fatigue? How about a simple case of the can’t-be-assed? 😊

We all find ourselves in a funk from time to time, even the most motivated among us. So how do you overcome it?

The first step is to acknowledge how you are feeling. Practice self-compassion by accepting that you are unmotivated and as long as it doesn’t derail you too much, allow yourself a day or two of down time. Don’t confuse self-compassion with self-indulgence or complacency. It simply means generating awareness and an attitude of non-judgment towards oneself and, in fact, leads to higher motivation. A person who feels good about themselves is more likely to take a proactive approach to their goals than someone who is caught up in a cycle of self-criticism. Constantly judging and berating oneself can provoke further self-sabotage.

Obviously ongoing downtime isn’t a long-term solution so here are a few strategies you can try if the ‘funk’ drags on.


Retreat inwards with meditation and reflection. Try a self-compassion meditation. Kristen Neff offers a range of free guided self-compassion meditations and exercises.

Visualisation is also a helpful tool. Visualise the end goal. What will it look and feel like once the project you are resisting is completed? Let the image get fixed in your mind.


Take a walk or undertake moderate-intensity exercise to relieve stress and generate mood-boosting endorphins. Putting on your favourite music and dancing is another great way to boost your mood.

Plan, prioritise and start small

A big project can seem overwhelming. The key is to break it down into smaller, actionable steps that will ensure you reach your goal. Set time aside at the beginning of a project to create your action plan. Set short term, realistic goals and the daily tasks required to action them. Schedule time into your diary to complete them.

Utilise ritual

Author Steven Pressfield writes about the use of ritual to overcome resistance when starting on a difficult or creative project, in his book 'The War of Art'. You may like to brew a tea, light a candle or as Pressfield suggests, “invoke the muse”. The muse is your inspiration and when you invoke the muse, you are calling on a force to support and inspire you.

Sit down and get started

Rather than waiting around for inspiration to strike; pick up your pen, your weights, the dogs lead or open your laptop and get started. It doesn’t matter if what you create today is useless, your output at the gym is minimal or you only make a minor dent in your to-do list. All that matters is that you have started. Momentum will grow, and tomorrow will be better!

Visit this page for more tips on increasing motivation.


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