The Habits That Helped Me Out of a Funk (When Motivation Was Nowhere to Be Found)

Let’s be real: motivation is flaky. One minute you’re ready to overhaul your entire life, and the next you’re three episodes deep into a show you don’t even like, wondering why your to-do list is judging you. Been there.

I’ve had seasons where I felt stuck in my own body, behind in my goals, and just… off. No one big thing happened, but the vibe was very much “blah.” And in those moments, it wasn’t some magical burst of motivation that pulled me out. It was the tiny, boring, unglamorous habits that slowly helped me feel like myself again.

Here are the ones that made the biggest difference for me:

1. Waking up at the same time every day

Even if I didn’t have anywhere to be, this one was a game changer. It helped reset my energy and made me feel more in control of my day (instead of feeling like my day was happening to me).

2. Getting outside or moving my body first thing

Even if it was just a 5-minute walk or stretching with my eyes barely open. Moving helped me break that heavy, sluggish energy that loves to linger in a funk.

3. Keeping a “did do” list

To be honest, to-do lists overwhelmed me when I wasn’t in a good headspace. So I flipped it — and started keeping track of what I did do instead. Even if it was “made the bed” or “answered one email.” It helped me build momentum without the shame spiral.

4. Putting on a podcast while I got ready

The right voices in your ears in the morning can shift your whole mindset. I’d listen to something inspiring, motivating, or just fun to remind myself that I’m not stuck — I’m just recalibrating.

5. Drinking more water than I thought I needed

Sounds dumb, but sometimes I’d realize I felt like trash simply because I hadn’t had water since yesterday. The bare minimum isn’t enough when you’re trying to feel better.

Here’s the truth: the glow-up doesn’t happen all at once. It’s a bunch of tiny, low-effort choices that stack up into a version of you that feels stronger, clearer, and more like yourself again.

So if you’re in a funk — you don’t need to fix everything today. Just pick one thing. Do it. Then do it again tomorrow. The rest will follow.