At some point, most of us have found ourselves feeling low, a little flat, or just not quite ourselves. As we emerge from our long winter and start to get out a little more, some may feel like they’re not enjoying life like they expected to or like they used to. I recently heard someone describe it as living in black and white- everything is the same just not as vibrant as it should be. When we find ourselves in a rut like this (and especially when we’re worried it may become something more than that), it can be hard to know what to do to shake things up. And the thing about a rut is, it’s really hard to find any momentum to move when our energy feels as drained as those colours we once experienced.

When we’re feeling this way, big movement feels daunting. Thankfully, as with many things in life, ruts are often overcome by small moves that build momentum. Here are four areas to lean into when you’re looking to switch things up and find your colours again:

VALUES

When was the last time you took stock of your values? Our personal values are those things that are most important to us and when we choose activities that align with them, we can feel more connected to and invested in our experience. This might take a little introspection. If you feel stumped when asked about your values, it’s a great time to start thinking about them. Similarly, if you answer a little too automatically, it might be time to reevaluate and see if your values still align with who you’ve grown into. Some helpful categories to consider are:

Family relationships
Friendships
Physical health
Mental/emotional health
Spirituality
Education/Career growth
Community
Recreation

Once you’re figured out how you relate to these categories (and any others you can think of), you can begin to arrange your time in ways that reflect what you hold so dear. Is family of utmost importance? Schedule some intentional time with them. Did you discover a passion for your community? Try volunteering or joining a community club. Whatever you choose, the point is to find your “why”- that deeper meaning that makes life fulfilling.

GOALS

If this one seems obvious, that’s because it kind of is! We’ve all heard about being driven by goals and having a growth mindset. And yeah, sometimes that’s motivating ,but if we’re being honest, other times it feels like corporate speak that immediately causes those colours to start fading again. But goals don’t always have to be about that hustle and grind. Now that you’ve explored your values, you may find yourself naturally setting some goals. They help us keep the end in mind when we struggle to keep up momentum, and they can be the secret sauce to turning those “have to” tasks into “get to tasks”. Hate making dinner? How might that align with your values around physical health or social relationships? Now set a goal to keep you going: Do you want to cook 3 times a week for the health benefits? Or maybe cook a meal once a month for your friends? All of a sudden, you’ve taken a mundane task and given it meaningful direction.

MASTERY

Mastery tasks are ones that lean into developing and using skills to gain a sense of accomplishment. It can be hard to remember the sense of accomplishment you once got from learning something that now comes so automatically. Mastery is about finding that sweet spot between tasks that are too easy and tasks that are frustratingly difficult. And just like goals, mastery-tasks usually align nicely with those values you worked so hard to discover Yes, this is where that hustle and grind of work may come in if that’s your thing. But it definitely doesn’t have to be limited to that. If your career is high priority, it may be time to do some additional training. If recreation is your thing, learning a new skill or hobby can do the trick.

PLEASURE

Perhaps the most obvious of all, but not always easily achieved, are the pleasure tasks. The thing about finding pleasure is, it’s kind of like getting in tune with your values. You may have to take some time to find what works for you or reevaluate what you find enjoyable. Just because Instagram said it should be fun doesn’t mean you have to love it! This can be a great chance to discover those big and small things that give you joy. You may have to try a few things before you hit the bullseye and that’s okay. Can’t think of anything? I get it, the rut can give us blinders sometimes. Start with what you used to enjoy and really take the time to be in the moment so you can experience it to the fullest. Then, picture your future, rut-less self out there enjoying life. What are they doing? Now try it in the here and now!

As you make plans to go forward with meaning and purpose, do just that: Plan! If you allow yourself to be led by those black and white rut feelings, you’re more likely to falter. Don’t wait to feel like it, just get out there and try it, allowing yourself to experience those positive emotions during and after. This is where momentum starts. The rut doesn’t get to decide that, you do!

References:

Farmer, R. F., & Chapman, A. L. (2024). Promoting behavioral activation. In American Psychological Association eBooks (pp. 343–367). https://doi.org/10.1037/0000435-011

Patient Manuals. (n.d.). Michigan Medicine Department of Psychiatry. Retrieved March 23, 2025, from https://medicine.umich.edu/dept/psychiatry/programs/anxiety-disorders- program-adult/anxiety-educational-resources/patient-manuals

The crucial role of mastery in personal growth and professional development. (n.d.). https://www.brainfirstinstitute.com/blog/the-crucial-role-of-mastery-in-personal-growth- and-professional-development

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