When you feel like you're stuck in a rut and don't know how to improve your life quality, it's time to take a step back and assess the situation. Are you happy with the way things are going? If not, what can you change to make yourself happier? Here are a few tips on how to improve your life quality when you feel stuck in a rut.
Science has a lot to say about being stuck in a rut. According to one study, feeling stuck often leads to negative thoughts and emotions, such as feeling helpless, bored, or anxious. This can then lead to decreased life satisfaction and even depression.
There are a few things you can do to break out of this vicious cycle. That's what we will be discussing today.
Can you relate to this? Read about Maria's story and see how six months of one-on-one creativity coaching helped her transform her life:
My client Maria was fed up. She felt stuck in a job she hated, living in a city she didn't enjoy, and surrounded by people she couldn't stand. Everywhere she looked, it seemed like everyone else had it all figured out except her. She was tired of feeling suffocated and wanted to do something about it.
One day, she decided to take matters into her own hands and figure out how to improve her life quality. She knew she couldn't do it on her own, so she did some online research and came across my website. Maria scheduled a one-on-one session with me where we talked about how and why she was feeling stuck in a rut, how it was impacting her mental health, and she wanted guided coaching on ways she could get her creativity back and improve the quality of her life so that she felt like she was more engage in her life and living a life she loved again. Remember, that when you're stuck in a rut, it can be hard to see the forest through the trees.
Sound familiar?
Here are some of the tips I gave Maria in our first session together. The were things she could implement in small increments over time. By making these changes in her life, step-by-step, Maria was able to improve her life quality and get out of the rut she was in.
First, I told Maria to make a list of 9 things she wanted to change in her life. Here's what Maria came up with to improve life quality when she was stuck in a rut:
1. I want to find a job that I love.
2. I want to move to a city that I enjoy.
3. I want to be surrounded by positive people.
4. I want to do something I'm passionate about.
5. I want to make time for myself.
6. I want to simplify my life.
7. I want to set boundaries in my life.
8. I want to take care of my physical health.
9. I want to find ways to relax and de-stress.
Next, I told Maria to get very micro-focused on each item on her list in and I gave her a few ideas for each item below in order to stop her from feeling stuck
1. I want to find a job that I love.
I asked Maria to consider these questions when she was thinking about her ideal job:
-What are your interests and passions?
Finding your interests and passions can be a daunting task. It's not always easy to figure out what you want to do with your life, but it's definitely worth the effort. Here are a few tips on how to find your interests and passions.
-What are your values?
Your values are the foundation of who you are. When you're clear on your values, it's easier to make decisions that align with them. If you're not sure what your values are, here is a list of over 100 values to help you get started.
-What do you want more of in your life?
When you know what you want more of in your life, it's easier to identify opportunities that will help you get there. For example, if you want more money, look for jobs that pay well or ways to make extra money on the side. If you want more adventure, consider traveling or taking up a new hobby.
-What do you want less of in your life?
Identifying the things you want less of in your life can be just as helpful as identifying the things you want more of. For example, if you want less stress, look for jobs with good work-life balance or ways to simplify your life.
2. I want to move to a city that I enjoy.
Living in a city you love can help improve the quality of your life by giving you a sense of community and belonging. When you're surrounded by people who share your values and interests, it's easier to feel connected and engaged in your community. This can lead to a happier and more fulfilling life.
Here are some things I told Maria keep in mind when she was considering a move to a new city. I reminded her that it's important to do her research and make sure it's a good fit for her.
Here are a few things I told her to consider:
-What is the cost of living like?
-What will the job search be like?
-What is the job market like?
-What is the quality of life like?
-What are the amenities and attractions?
3. I want to be surrounded by positive people.
Maria said she wanted to be surrounded by positive people. That's great, but how exactly would she go about doing this? It's something you have to work at. I told her it wouldn't happen over night.
Here are ways you can try to surround yourself by positive people:
Seek out groups and activities that align with your interests and values.
When you're trying to improve your life quality, it's important to seek out groups and activities that align with your interests and values. This will help you to connect with like-minded people who can support you on your journey. It can also help you to learn new things and grow as a person.
Join a club or go to events that attract positive people.
One way to join a club or go to events that attract positive people is by looking online for local groups or meetups that align with your interests and values. This can be a great way to meet new people who share your passions and can support you on your journey.
Spend time with friends and family who make you feel good.
There is some scientific evidence to suggest that spending time with people who make you feel good can have positive effects on both your mental and physical health. According to a study published in the journal BMC Public Health, positive social relationships are associated with lower levels of psychological distress and better physical health. The study also found that people who had stronger social relationships were more likely to live longer, even after taking into account other factors such as age, sex, and health status.
Replace negative thoughts with positive ones.
According to a study published in the journal Clinical Psychology Review, negative thoughts can actually have a negative impact on your mental health. The study found that people who have a lot of negative thoughts are more likely to experience anxiety, depression, and other mental health issues.
There are a few ways you can try to replace your negative thoughts with positive ones:
Figure out what are the root causes of your negative self-talk.
One possible reason you may be experiencing negative self talk is because you're constantly surrounded by negative people. This can have a negative impact on your mental health and wellbeing. If this is the case, try to distance yourself from these people or find new friends who are supportive and positive. Another possibility is that you're not getting enough positive reinforcement from
Practice positive self-talk.
One way to practice positive self-talk is by writing down a list of positive affirmations that you can recite to yourself whenever you need a boost. Some examples of positive affirmations include "I am capable of achieving anything I set my mind to" and "I am worthy of love and respect."
Challenge your negative thoughts.
When you have a negative thought, take a moment to question it. Ask yourself if there is any evidence to support the thought. If not, try to come up with a more positive or realistic perspective.
Focus on the present moment.
Another way to challenge your negative thoughts is by focusing on the present moment. When you're feeling down, it's easy to get caught up in ruminating about past failures or worrying about future challenges. But dwelling on these things will only make you feel worse. Instead, try to focus on the here and now and appreciate the good things in your life.
Practice Gratitude with an accountability buddy:
One way to focus on the good things in your life is by practicing gratitude. Gratitude is an emotion that occurs when we can see and appreciate the good things in our lives.
Studies have shown that gratitude can have a number of benefits for our mental and physical health. For example, a study published in the journal Emotion found that gratitude was associated with lower levels of stress and anxiety. Another study published in the journal Applied Psychology: Health and Well-Being found that grateful people were more likely to report higher levels of life satisfaction and well-being and positive things happening to them in their life with this little bit of extra effort each day.
You can practice gratitude by keeping a gratitude journal, writing thank-you notes, or simply taking a moment each day to reflect on the things you're thankful for. You an email a gratitude accountability buddy with your gratitude list.
4. I want to do something I'm passionate about.
Doing something you're passionate about means following your heart and doing something that brings you joy. It's not always easy to find what you're passionate about, but when you do, it's worth pursuing. Don't be afraid to take risks or follow your dreams – the payoff can be tremendous.
There are a few ways to figure out what you're passionate about. One way is to think about the things that make you happy. What are you doing when you're happiest? Are there any activities or hobbies that you enjoy doing? Another way to figure out what you're passionate about is to think about your strengths and interests. What are you good at? What do you enjoy learning about? Once you've identified some things that interest you, start exploring them further. Read articles, watch documentaries, and talk to people who are experts in those fields. The more you learn, the more likely you are to find something that you're passionate about.
5. I want to make time for myself.
It's important to make time for yourself because it allows you to relax and recharge. When you're constantly busy, it can be tough to take a break, but it's essential for your well-being. Make sure you schedule some time each week to do something that you enjoy, and don't feel guilty about it!
Science has shown that taking time for yourself is essential for your well-being. When you're constantly busy, it can be tough to relax, but it's important to make time for yourself so you can recharge.
Taking time for yourself includes this idea of mindfulness. When we practice mindfulness we're more present in the moment and not letting our thoughts wander. This can be done through things like meditation, yoga, and deep breathing exercises.
Mindfulness is the practice of being present in the moment and paying attention to your thoughts, feelings, and sensations without judgment. It can be helpful to focus on your breath or a mantra to help you stay in the moment.
Research has shown that mindfulness can have a number of benefits for our mental and physical health. For example, a study published in the journal Clinical Psychology Review found that mindfulness was associated with lower levels of stress, anxiety, and depression. Another study published in the journal Frontiers in Psychology found that mindfulness was associated with improved focus, memory, and well-being.
If you're not sure how to get started with mindfulness, there are a number of apps and websites that can help, including Headspace, and Calm.
I asked Maria to consider what were ways she could take time for herself and while practicing mindfulness when she was feeling trapped to get her back on the right track. She mentioned that she could try going for walks, reading, or taking a bath. I also encouraged her to set aside some time each week to do try spending time doing things she enjoys.
6. I want to simplify my life.
When you simplify your life, you make room for the things that are truly important to you. You're less stressed and more productive because you don't have to worry about the things that don't matter. Additionally, when you simplify your life, you're able to focus on your goals and achieve them more easily.
Here are some ways you can focus on your goals and achieve them more easily:
-Start by identifying your goals. What do you want to achieve?
-Break down your long term goals into smaller, more manageable steps.
-Focus on one goal at a time when you're feeling blah.
-Create a plan of action and stick to it.
-Get rid of anything that isn't helping you achieve your goal.
There are a few ways to simplify your life.
One way is to declutter your space. Get rid of the things you don't need or use and organize the things that you do. This will help you to feel more relaxed and less stressed.
Another way to simplify your life is to focus on your priorities. What are the things that are most important to you? Make sure you're making time for those things and letting go of the things that aren't as important.
Making some simple changes in your life can make a big difference. If you're feeling blah, try simplifying your life and see how it helps!
Another way to simplify your life is by simplifying your schedule. Cut down on the number of activities you participate in and focus on the ones that are most important to you. You can also simplify your diet by eating fewer processed foods and focus on eating more whole foods.
Here are some ideas about how simplifying your diet can help you get out of a rut:
Eating processed foods can make you feel tired and sluggish
Eating whole foods can help you feel more focused
There are benefits to eating a simple diet
Try incorporating whole foods into your diet
See how a simple diet makes you feel more focused
When you simplify your life, you make room for the things that are truly important to you. You're less stressed and more productive because you don't have to worry about the things that don't matter. Additionally, when you simplify your life, you're able to focus on your life goals and achieve them more easily.
7. I want to set boundaries in my life to improve my mental health.
Setting boundaries in your life is important because it can help you improve your relationships, increase your productivity, and protect your time and energy. When you set boundaries, you're communicating to others what's acceptable and not acceptable behavior for them with regard to you. This can help you avoid feeling overwhelmed or taken advantage of. Additionally, setting boundaries can help you better manage your time and energy so that you have more of both to focus on what's important to you.
There are a number of ways to set boundaries in your life.
One way is to communicate your boundaries directly to the person or people involved.
If you want to communicate your boundaries directly to the people involved, you can do so in a number of ways. One way is to have a conversation with them about what your boundaries are and why they're important to you. You can also create a document or list that outlines your boundaries and share it with the people involved. Alternatively, you can set boundaries by communicating through your actions and behaviors. For example, if someone is crossing one of your personal boundaries, you can let them know by speaking up or moving away from them. No matter how you choose to communicate your boundaries, be sure to be clear, concise, and direct.
You can also create rules or limits for yourself that will help you stay within your boundaries.
There are a number of ways to create rules for yourself that will help you set boundaries with others.
One way is to make a list of the things you're not willing to do or that make you feel uncomfortable. This could include things like allowing others to invade your personal space, speaking on behalf of someone else who hasn't given you permission to do so, or working long hours without taking time for yourself.
Another way to create rules for yourself is to establish time limits for how long you're willing to engage in certain activities. For example, if you don't want to spend more than an hour at a social gathering, you can give yourself that limit and leave when it's reached. Or, if you don't want to work more than 40 hours in a week, you can set that as a rule for yourself.
The key is to establish rules or limits that are realistic and that you're comfortable sticking to.
You can also use visualization to help you set boundaries in your life.
Visualization is a powerful tool that can help you manifest the things you want in your life and can give you a sense of purpose by taking a look forward in your life and seeing yourself meeting your goals.
To use visualization to set boundaries in your life, close your eyes and imagine yourself in a situation where you're being asked to do something that violates one of your personal boundaries.
See yourself saying no to the request and standing firm in your decision. Visualize.
When it comes to setting boundaries, visualization can help you see yourself clearly communicating your boundaries to others and standing firm in them. It can also help you visualize yourself surrounded by healthy boundaries that protect your time, energy, and space.
To use visualization to set boundaries, start by finding a quiet place where you won't be interrupted.
Be consistent with setting and enforcing your boundaries.
Being consistent with setting and enforcing your boundaries is important because it can help you maintain healthy relationships and protect your time and energy. When you set boundaries, it's important to be clear and concise with the people involved. You also need to be consistent with how you enforce your boundaries. This means that if you tell someone they can't invade your personal space, you need to stick to that rule. If you allow them to cross your boundaries one time, they may start to push further and invade your space more often. It's important to be clear with what your boundaries are and be consistent in enforcing them so that everyone knows what's acceptable behavior and what isn't.
One way to be consistent with setting and enforcing your boundaries is to have a conversation with the people involved about what your boundaries are and why they're important to you. You can also create a document or list that outlines your boundaries and share it with the people involved. Alternatively, you can set boundaries by communicating through your actions and behaviors. For example, if someone is crossing one of your personal boundaries, you can let them know by speaking up or moving away from them. No matter how you choose to communicate your boundaries, be sure to be clear, concise, and direct.
You can also create rules or limits for yourself that will help you stay within your boundaries.
There are a number of ways to create rules for yourself that will help you set boundaries with others.
One way is to make a list of the things you're not willing to do or that make you feel uncomfortable. This could include things like allowing others to invade your personal space, speaking on behalf of someone else who hasn't given you permission to do so, or working long hours without taking time for yourself.
Another way to create rules for yourself is to establish time limits for how long you're willing to engage in certain activities. For example, if you don't want to spend more than an hour at a social gathering, you can give yourself that limit and leave when it's reached. Or, if you don't want to work more than 40 hours in a week, you can set that as a rule for yourself.
The key is to establish rules or limits that are realistic and that you're comfortable sticking to.
Remember that it's okay to change your boundaries as needed.
Your boundaries may change over time as your needs change. It's okay to adjust your boundaries as needed to reflect the changes in your life.
Some scenarios where you might need to change your boundaries as needed include:
- if you start feeling overwhelmed or stressed by your current situation,
- if you start to feel like you're not getting your needs met,
- if your circumstances change (e.g., you get a new job, have a baby, etc.),
- if you become aware of new risks or dangers.
If you find yourself in any of these situations, take some time to assess your current boundaries and make any changes that are necessary. It's also important to communicate these changes to the people involved so that they're aware of the new boundaries.
Changing your boundaries as needed can benefit you in your life if you're stuck in a rut by helping you maintain healthy relationships and protect your time and energy. When you set boundaries, it's important to be clear and concise with the people involved. You also need to be consistent with how you enforce your boundaries. This means that if you tell someone they can't invade your personal space, you need to stick to that rule. If you allow them to cross your boundaries one time, they may start to push further and invade your space more often. It's important to be clear with what your boundaries are and be consistent in enforcing them so that everyone knows what's acceptable behavior and what isn't.
One way to be consistent with setting and enforcing your boundaries is to have a conversation with the people involved about what your boundaries are and why they're important to you. You can also create a document or list that outlines your boundaries and share it with the people involved. Alternatively, you can set boundaries by communicating through your actions and behaviors. For example, if someone is crossing one of your personal boundaries, you can let them know by speaking up or moving away from them. No matter how you choose to communicate your boundaries, be sure to be clear, concise, and direct.
You can also create rules or limits for yourself that will help you stay within your boundaries.
8. I want to take care of my physical health.
There are a number of ways that taking care of your physical health can help you get out of a rut and improve the quality of your life.
One way is by improving your mood. When you're physically healthy, you're more likely to feel happy and positive. This is because your body is able to function properly and produce the hormones that make you feel good. This is a good thing! Not a bad thing!
Another way that taking care of your physical health can help improve the quality of your life is by increasing your energy levels. When you have more energy, you're able to do more things and have more fun. It can give you the extra support you need to make major changes in your life by helping you stay focused when you're giving it your best effort.
Additionally, when you're physically healthy, it's easier to stay motivated and focused on your goals. This is because your body has the strength and energy it needs to keep going.
Finally, taking care of your physical health can help improve the quality of your life by reducing stress levels. When you're physically healthy, you're less likely to feel overwhelmed or stressed out. This is because your body is able to handle more stress when it's in good shape.
There are many different ways that you can take care of your physical health. Some ways include eating a healthy diet, exercising regularly, getting enough sleep, and avoiding harmful substances.
Making an effort to take care of your physical health is a great way to improve the quality of your life when you feel stuck in a rut. It can help improve your mood, increase your energy levels, reduce stress, and keep you motivated. So, if you're looking for ways to improve your life quality, start with taking care of your physical health.
9. I want to find ways to relax and de-stress.
There are a number of ways that you can find ways to relax and destress. Some ways include taking a bath, reading, going for a walk, listening to music, or spending time with friends and family.
If you're not sure where to start, try picking one or two of the methods listed above and give them a try. You may also want to experiment with different activities until you find something that really helps you relax and destress.
When you find activities that help you relax and destress, make sure to add them to your regular routine. This will help ensure that you have access to them when you need them most.
Standard benefits relaxing and de-stressing:
- Reduce stress levels
- Feel more relaxed
- Improve mental clarity
Emotional benefits of relaxing and de-stressing:
- Feel happier and more positive
- Enjoy life more
- Be less reactive
Physical Benefits of relaxing and de-stressing:
- Improve physical health
- Boost immunity
- Improve sleep quality
So, if you're looking for ways to improve your life quality and feel less stuck in a rut, find some activities that help you relax and de-stress. Adding them to your regular routine can have a big impact on your overall wellbeing.
Conclusion: Maria's transformation and what she had to say:
I knew Maria had always been a hard worker. She was the type of person who would always put others first and try to do everything herself. As a result, she often felt overwhelmed and stressed out.
After working with me for 3 months, Maria finally understood that she needed to take care of herself first in order to be able to take care of others. Working on things one at at time, like how to set boundaries and how to find ways to relax and de-stress, helped Maria drastically improve her life.
Maria said, "After working with Sara for 3 months, I feel like I finally have my life back. I'm not as stressed out as I used to be and I'm able to enjoy my time with family and friends more. Thank you, Sara!"
If you're feeling stuck in a rut and don't know how to improve your life quality, take a step back and assess the situation. Are you taking care of yourself physically, emotionally, and mentally? If not, start by making some changes in those areas. Additionally, find some activities that help you relax and de-stress. Adding them to your regular routine can make a big difference in your overall wellbeing.
Even small changes can have a big impact on the quality of your life. So, don't wait any longer, start making some changes today and see how they improve your life quality!
After working with me for 6 months, Maria's life began to change for the better. She said she was less overwhelmed and stressed out, and she was able to enjoy life more. She also found that she was able to accomplish more than ever before. Maria said, "After working one-on-one with Sara once a week for 6 months, I feel like I finally have my life back. De-stressing techniques, time management tips and learning how to say no has helped me accomplish so much more than ever before."
If you're feeling stuck in a rut, don't wait any longer to make some changes. Small changes can have a big impact on the quality of your life. So, what are you waiting for? Start making some changes today! Try things differently than you have in the past. Get a fresh perspective.
If you previously worked with a coach and their process didn't work for you, motivation didn't happen, you felt trapped in your world and you couldn't find the motivation to even take your first step, then my advice is that you were working with the wrong coach.
One-on-one coaching with Sara can help you achieve similar results as Maria. Maria was able to break free of low self esteem, stop feeling bored in her journey, put one foot in front of the other, find more joy, find one thing to be grateful for each day, increase her happiness by finding moments in her day she was grateful for, all through knowing that she needed to improve life quality when stuck in a rut.
Other coaches couldn't recognize sign after sign that Maria needed to help to pull herself out of the negative feedback loop Maria was stuck in.
By putting a process in place, listening to my advice, living with a sense of purpose every day, Maria was able to get out of her past rut and didn't let a bad day get in her way, and was able to see a sign of happiness was the best thing she needed to move herself forward and achieve ultimate happiness. Most people don't ever take the first step when they feel trapped and and feel like they are in a rut.
Transformations are real. The don't happen without having a process in place. Having a process to achieve your goals can help you get out of the rut you are in and gives you a sense of purpose. Don't suffer from lack of motivation. Learn how to recognize the moments that matter when you're having a bad day just like Maria did. You've got this! I'm here to help you!
If you're interested in learning more about one-on-one coaching with Sara, click here.