3 tools to climb out of a rut

Psychologist Holly Wood says these positive psychology tools are powerful but easy to implement, and recommends trying them to climb out of a trench…

1 Spotlighting strengths

Positive psychology research shows that when we utilise our strengths, we have increased motivation, happiness, and success at reaching our goals. Activating your strengths not only boosts your confidence but also introduces a sense of purpose and fulfilment to our days. If you’re stuck in a rut, you’re probably not leaning into your strengths, so review where, when and how you are utilising your skills on a daily basis, spotlighting the things you’re naturally really good at.

2 Vision boarding

A great way to shift a rut is to take a positive look into your future. Reconnect with what you really want from life, and make a visual representation of what that could look like by pinning pictures and words to a vision board. Have it somewhere visible so you can connect to that vision daily and redirect your mind from being in a rut to becoming future-thinking. From the board, make a list of five to ten small steps that you can take to move yourself towards that ultimate vision. ‘Success is in the doing, and when you’re doing, you’re no longer in a rut,’ says Wood.

3 Mindful moments

Try this easy mindfulness practice, which can take as little as five minutes. Take a few moments each day to engage your senses fully and ground yourself in the present moment. Look around you and notice the colours, textures, and scents you experience. Savour the food you eat, truly listen to music, or relish the warmth of a shower. This gentle practice, rooted in mindfulness, brings you into the here and now, breaking the cycle of monotony. The more you appreciate the small joys of the present, the less room there is for the rut to linger.