5 Transformational Ways to Get Out of a Mental Rut

“Habit is necessary; it is the habit of having habits, of turning a trail into a rut, that must be incessantly fought against if one is to remain alive.” – Edith Wharton

Have you ever questioned whether creating habits is beneficial or detrimental?

When I’m stressed, I have a habit of reaching out to the closest snack (the sweeter or saltier, the better)!

After brushing my teeth I have a habit of hopping onto the treadmill for 30 minutes.

This much is obvious: while good habits are generally nourishing to your soul (and it’s a great idea to keep stacking them up), the bad ones… not so much.

But can good habits counterintuitively not work for you…or even work against you? What about Edith’s idea of the “habit of habits”?

I used to meditate for 10 minutes before bed. It felt good, but was I benefiting from it? Probably not, since my mind was wandering for most of that time. It became a routine checkbox, lacking the focus and intention needed to truly benefit my life.

I was habituating – getting into a mental rut.

Does this sound familiar?

– You wake up in the morning and get out of bed on the same side.
– You slip into your robe the same way you always do.
– You look into the mirror and brush your teeth in the exact same way.
– You shower and dress up on autopilot, using the same routine. You drive to work using the same route.

And so on, for the rest of the day…

Here’s another way to look at habituating. Imagine walking into a bakery one sunny morning – the fresh bread and pastry aroma fills your senses, making you feel wonderful. Do you feel the same after 5 minutes? Not really, because your brain has “tuned out” the aroma.

Habituating to bad things can also have negative consequences.

– You may not even notice the messy cluster of clothes on your closet floor after a while, though you know it is probably causing you mental clutter and stress.
– Living in a polluted city might not bother you after a while, though it’s still continuing to damage your health – everyday.
– Spending hours on social media might seem harmless, but it could slowly be taking a toll on your physical and emotional well-being.

Scientific evidence suggests that such “hard wiring” of your brain involves nerve cells organizing themselves in such a way that they fire together. Any familiar event in your external environment causes familiar thoughts or feelings, resulting in a static neural pathway in the brain, and thereby creating a particular behavior.

In simple terms, our brains become wired to react in specific ways based on external stimuli.

Over time, this becomes our personality.

The result? Any negative external stimulus – whether it’s physical clutter, the cloudy weather, a snarky remark from a spouse, or a problem at work can trigger familiar behaviors and define our days…and ultimately, define us.

We lose autonomy over our thoughts and actions.

How do we know if we are in a mental rut?

A mental rut can manifest in various ways:

• Ruminating all day on a problem or something someone said.
• Inability to think “outside the box” when encountering a problem or opportunity.
• Addiction to certain activities or doing an activity in a particular way.
• Lack of motivation or enjoyment in everyday tasks—maybe even dissatisfaction with life as a whole!

The good news? Since we have built these loops, we can break out of them too.

Here are five ways to refresh your mind and escape mental ruts.

1. Shake things up

Change your daily routine to exit autopilot mode. Set aside time for impromptu, unplanned activities. Have fun with it! Small changes can stimulate new neural pathways and make everyday life feel more engaging.

I surprise myself by doing random acts like cleaning a closet I haven’t used in a while, brushing my teeth with my non-dominant hand or taking a new route to the grocery store.

2. Self-care

Evaluate how you take care of your mind and body. Are you getting enough sleep, eating nutritious foods, and managing stress effectively? Simple self-care routines can dramatically improve your mental state and help break free from habitual ruts.

I have since moved my daily meditation to the morning for better focus, but more importantly try to stay inward while giving me some much needed TLC – and now a renewed energy to take on the day!

3. See life from new perspectives

Get curious and explore new ways of doing things. Talk to others to get a different viewpoint on your situation. A fresh perspective often rewires your brain, allowing for new ways of thinking and feeling.

I love being out in nature since it helps me relax, let go of thought loops, and get creative.

4. Direct energy to your purpose

Pause to reflect on your purpose. Channeling your mind toward meaningful activities can be incredibly energizing. Whether it’s spending more time with your kids or volunteering at a local charity, focusing on what matters most to you can break the monotony and inspire a renewed sense of purpose.

My life purpose is helping individuals on their wellness journey, so that’s where I channel a lot of my energy toward, bringing meaning and purpose to my soul.

5. Bump up celebration and bump down perfection

Not every day will be the same, so take time to celebrate your wins, no matter how small. Don’t beat yourself up if things don’t go perfectly. Remember, your mind listens to your self-talk. Positive reinforcement can help rewire your brain for a more optimistic outlook.

I think and visualize myself as a happy person, and usually the world manifests it for me.

The key takeaway: create good habits, but avoid getting stuck in a routine.

Break the Cycle

Try out these approaches to change your routine and keep your brain out of a rut. You’ll be pleasantly surprised at how refreshed, energized, and creative you feel – ready to tackle the day with a renewed zest for life!

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About the Author: Jayashree Chenglath is the founder of Simplify Being, where she is empowering lives with simple yet profound mindset and habit shifts. Going from autopilot “doing” to purposeful, impactful “being”. She is a Board-Certified Wellness Coach, helping individuals and corporations achieve their goals and dreams  –  one step at a time.