Feeling Stuck? 7 Powerful Ways to Pull Yourself Out of a Life Funk

I’ve been there—stuck in a rut, unmotivated, and wondering when I’d finally feel like myself again. One minute, I was handling life just fine, and the next? Everything felt... off.

🚫 My to-do list was mocking me.

🚫 I couldn’t remember the last time I did something just for myself.

🚫 I felt mentally drained but also restless (the worst combo ever).

If you’re nodding along, trust me—you’re not alone. And more importantly? You’re not stuck forever.

Life funks happen to everyone, but I’ve learned that with a few small mindset shifts and intentional actions, you can break free and start feeling like yourself again.

So, if you’re ready to shake things up, here are 7 powerful ways I’ve used to pull myself out of a funk—and you can too. 🔥

1. Stop Overthinking & Move Instead

I can’t tell you how many times I’ve sat in my own head, trying to think my way out of a funk.

Spoiler alert: It never works.

ADHD brains love to over analyze, spiral, and overthink everything, but the truth is:

🛑 Overthinking keeps you stuck.

🚀 Action is the only way out.

Even when I don’t feel like it, I’ve found that moving my body is the fastest way to shift my energy.

✨ I blast a song and dance in my kitchen.

✨ I take a five-minute walk outside.

✨ I do a single yoga stretch—just one.

It doesn’t have to be fancy or structured. It just has to be movement.

✅ Action Step: Get up right now and move your body for just 30 seconds. Jump, shake, stretch—whatever feels good.

2. Make a “Reverse Bucket List” (Because You’ve Already Done Some Cool Stuff)

I used to get stuck in funks because I felt like I wasn’t doing enough—like I wasn’t achieving or growing fast enough. Sound familiar?

One thing that changed my perspective? Creating a Reverse Bucket List.

Instead of focusing on what I haven’t done yet, I write down all the amazing things I’ve already done:

✨ A risk I took (even if it didn’t work out).

✨ A time I pushed through something hard.

✨ A skill I learned or a passion I pursued.

💡 Why It Works: My ADHD brain tends to forget my own progress, and I bet yours does too. This list is a reminder that you’ve done way more than you give yourself credit for.

✅ Action Step: Write down 5 things you’ve accomplished—big or small. You’re doing better than you think.

3. Change One Tiny Thing in Your Routine

Whenever life starts feeling like a never-ending loop, my brain starts screaming for something new. But instead of making a huge life change (which, let’s be real, is overwhelming), I just tweak one small thing.

✨ I switch up my morning playlist.

✨ I work from a different coffee shop.

✨ I take a different route home.

✨ I wear something out of my comfort zone.

💡 Why It Works: ADHD brains love novelty. Even the smallest change can trick your brain into feeling re-energized.

✅ Action Step: Choose one thing to do differently tomorrow. Doesn’t matter what—just change something.

4. Stop Waiting for the “Perfect Moment” to Feel Better

Have you ever caught yourself saying…

🚫 “I’ll be happy when I lose weight.”

🚫 “I’ll feel better when I get my life together.”

🚫 “I’ll start prioritizing myself when things slow down.”

Yeah, me too. And here’s what I’ve learned:

Waiting for happiness is a trap.

✨ You don’t have to lose weight to feel good in your body.

✨ You don’t have to have everything figured out to start enjoying life.

✨ You don’t have to be productive to deserve rest and joy.

💡 Mindset Shift: You don’t have to wait for things to change. You can start feeling good NOW—one small step at a time.

✅ Action Step: Do one small thing today that brings you joy—just because. No conditions attached.

5. Give Yourself a Dopamine Hit (Without the Guilt)

ADHD brains crave dopamine—and when I’m in a funk, it’s usually because I haven’t been giving my brain enough of it.

Instead of scrolling TikTok for hours (which temporarily helps but leaves me feeling worse), I try dopamine-friendly ways to boost my mood:

🚀 Trying something new and exciting (ADHD brains love novelty).

🎨 Doing something creative (painting, doodling, rearranging my space).

🏋️‍♀️ Getting physical (lifting weights is a natural dopamine booster).🔥

Body Doubling (doing a task with a friend or accountability buddy).

✅ Action Step: Pick one dopamine booster and add it to your day.

6. Romanticize the Smallest Parts of Your Day

Sometimes, life feels dull because… well, it’s all responsibilities and no fun.

So, I started romanticizing the tiny moments—even the boring ones.

✨ Making my coffee in my favorite mug.

✨ Playing music while I clean (pretending I’m in a movie montage).

✨ Journaling with a candle lit, just to make it feel special.

💡 Why It Works: When you add intention and joy to small moments, life starts feeling magical again—without changing anything big.

✅ Action Step: Choose one mundane task and romanticize it tomorrow.

7. Let Go of the Guilt & Just Ride It Out

I used to think that if I wasn’t being productive, growing, or thriving, then I was failing. But that’s just not true.

Some funks just need to run their course. And that’s okay.

✨ You don’t have to be productive all the time.

✨ You don’t have to fix everything immediately.

✨ You don’t have to be “on” 24/7.

💡 Mindset Shift: You are not behind. You are not failing. You are allowed to be in a season of rest.

✅ Action Step: Stop apologizing to yourself for being in a funk.

Final Thoughts: You’re Not Stuck Forever

Feeling stuck doesn’t mean you’re failing—it just means you need a shift.

✨ Move your body.

✨ Try something new.

✨ Find dopamine in unexpected places.

✨ Romanticize the little things.

✨ Give yourself grace.

You are not behind. You are not broken. You’re just in a season of rediscovery—and that’s a beautiful place to be.

💬 Which of these tips are you trying first? Let’s chat in the comments!

#FeelingStuck #LifeFunk #GetUnstuck #SelfCareForMoms #MoreJoyLessStress