10 Things I Do When I’m in a Slump to Reset My Mind and Motivation

We all experience moments when we feel off, unmotivated, or creatively drained—those infamous “slumps” that sneak up unexpectedly. Whether it’s due to burnout, stress, or just a low-energy day, slumps can derail our routines and make even the smallest tasks feel overwhelming.

But here’s the good news: you’re not stuck. Over the years, I’ve developed a personal toolkit of things I do when I’m in a slump that helps me reset, reenergize, and get back on track.

In this post, I’m sharing 10 real, actionable strategies that genuinely work for me—no fluff, just powerful habits and mindset shifts that help me bounce back when I’m feeling low. Let’s dive in!

1. Step Away from Screens

When I feel mentally foggy or emotionally drained, my first instinct is to unplug.

• I take a break from my phone, laptop, and social media.
• Even just 30 minutes away can reset my overstimulated brain.
• I often go for a walk, do some light stretching, or simply sit outside.

The Power of a Digital Detox

Constant scrolling can worsen a slump. A mini detox—even if it’s just for a few hours—can provide the mental clarity you need to start fresh.

2. Clean or Organize My Space

A cluttered space often mirrors a cluttered mind.

• I tidy up one small area: my desk, kitchen counter, or closet.
• Doing this gives me a quick sense of accomplishment.
• A clean space helps create mental calm.

Why Physical Clarity Fuels Mental Energy

Visual clutter can trigger stress and stagnation. A refreshed space = a refreshed mindset.

3. Make a “Slump Playlist”

Music is my emotional reset button.

• I have a go-to playlist filled with upbeat, nostalgic, and empowering songs.
• Dancing around or just listening lifts my mood almost instantly.
• Music triggers dopamine and shifts my energy.

4. Revisit My Why

Sometimes I get into a slump because I lose sight of why I’m doing something.

• I look at past goals, journals, or vision boards.
• I remind myself of the bigger picture—what excites me long-term.
• Realigning with purpose helps reignite motivation.

5. Get Outside, No Matter What

Nature is a natural mood booster, and stepping outdoors never fails me.

• I aim for 10–20 minutes of fresh air daily.
• Even if it’s a walk around the block, it grounds me.
• Sunshine and movement help reset my energy.

Easy Ways to Reconnect with Nature

• Morning walks without headphones
• Sitting on the porch with a journal
• Taking a slow walk in a nearby park

6. Journal Freely

Writing clears the mental fog.

• I write without editing—just thoughts, feelings, questions.
• It helps me uncover hidden sources of stress or blocks.
• Journaling gives me clarity and emotional release.

7. Do a Micro-Task

When I feel stuck, motivation builds through action, not waiting for inspiration.

• I pick one tiny task: reply to one email, make my bed, drink water.
• Small wins build momentum.
• Progress, no matter how small, is powerful.

8. Move My Body (Even a Little)

Exercise might feel like the last thing you want, but it’s one of the best ways to break a slump.

• I choose gentle movement—yoga, stretching, or a walk.
• Some days, it’s a full workout if I’m up for it.
• Moving my body shifts my mental state.

Movement that Doesn’t Feel Like “Exercise”

• 5-minute stretch breaks
• Dance to one song
• Walk while listening to a podcast

9. Talk It Out

I reach out to a trusted friend, mentor, or family member.

• I let them know I’m in a slump and just talk honestly.
• Often, saying things out loud reveals what’s bothering me.
• A supportive voice can remind me I’m not alone.

10. Give Myself Permission to Rest

Not all slumps require fixing—some require feeling.

• I remind myself that rest is productive, too.
• I don’t guilt-trip myself for needing a pause.
• Sometimes, giving myself grace is the only thing I need.

Rest Isn’t Laziness—It’s a Reset

Slumps are often your body’s way of asking for a break. Honor that signal.

Conclusion

Slumps are a natural part of life, but they don’t define you. By having a personal toolkit of strategies, you can navigate low-energy days with more ease and self-compassion. From stepping away from screens to reconnecting with your purpose, these 10 practices help me shift from stuck to steady—and they can work for you too.