Being stuck in a rut once, literally, meant to have your wagon or cart stuck in a deep, well-worn groove on a dirt road. The deeper the rut, the harder it was to steer clear of — or to get out of — without breaking a wheel.

In many ways, COVID-19 has made it easier for those stuck at home to become stuck in the perennial rut — whether an old one or new one. According to the Centers for Disease Control, 40% of American adults have reported struggling with mental health issues or substance abuse during the pandemic. And many, according to a Monster survey, are also struggling to recharge: 69% of respondents said they were suffering from burnout.

But how to get out of your rut? Bestselling author Simon Sinek argues that every successful journey — whether you’re starting a company, a new career path or a new relationship — begins with figuring out the “why?” Before you embark, be clear about your purpose and why you want to begin a new course. The markers for success aren’t always obvious. So when you feel disheartened, you can look back at this basic foundation block and say, “Oh right. That’s why I’m doing this!”

TAKE OUR POLL: Have you ever felt stuck or in a rut?

Getting unstuck begins with the simplest of steps: Turning up and being willing to do the work. You can’t start your journey until you find the starting line and stand there. As Stephen Hawking famously said, "Half the battle is showing up. "  

Start with small, attainable goals, even the simplest of tasks to help prepare your space and mind. Unclutter your desk, organize your bookshelf or computer folders, reply to emails. Give yourself some early momentum by claiming a series of small victories. 

As behavioral economists (scholars who study human decision-making) well understand, small and seemingly insignificant things can influence or nudge behavior in new directions. Policymakers and employers can use those nudges to incentivize responsible behavior … such as automatic enrollment in a retirement savings program … but you can also use them in your own life. For example, installing blocking software on your computer or phone to keep yourself from using distracting websites.

Rediscover rest and the art of taking breaks — or even naps. Research shows that productivity can be tied to taking more frequent breaks. One popular way of doing this is the Pomodoro technique, which calls for engaging in 25-minute work sessions followed by a five-minute break, plus a longer 15-minute pause every two hours. Take advantage of apps for your mobile device or computer that remind you to take a break or help track your Pomodoro sessions.

POLL: How do you give yourself a break from work?

Learning to breathe deeply, and properly, can reap big rewards. According to James Nestor, the author of Breath: The New Science of a Lost Art, you can breathe a little more easily just by doing the following: Focus on breathing in and out of your nose (which absorbs more oxygen than breathing through your mouth). Start with a five- to six-second inhale and then exhale for five to six seconds. Doing this for a few minutes every day will calm your heart rate, stimulate your parasympathetic nervous system and relax your entire body.

New research indicates that just a 15-minute jog will clear your head and focus your mind even better than relaxation or meditation. And if you’re going to start a running routine, try the “mindful” variety — a new trend where joggers turn off their music or podcasts and pay close attention to their stride length, postural alignment, rhythm and breathing.

Feeding your brain novel experiences is also an excellent way of getting unstuck, and learning something in the process. Try learning a new language or skill. Take on a new hobby. Do something out of your comfort zone. Find out what thrills you and makes you come alive. Steve Jobs audited a calligraphy class in college, igniting a new passion and inspiring Apple’s style and typography many years later.

POLL: What new hobby or activity do you want to try?

Many ruts are the result of getting stuck in a vicious cycle of negative thoughts or emotions. You can break this cycle and reward yourself for small victories by using a practice called temptation bundling, where you pair an activity you dislike with one you love. For example, rewarding a gym workout with time playing video games or watching television.

Sometimes little pearls of wisdom can help you stay on a new path forward. Alan Watts, a Zen Buddhist philosopher and self-described “spiritual entertainer, ” who died in 1973, is enjoying a resurgence on YouTube, where decades-old recordings of his lectures garner millions of views. Watts’ lyrical evocations of Zen-influenced concepts are brilliantly tailored to the self-help mindset of educated Westerners.

“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”  —Leo Buscaglia

You’re in good company. The old adage, “misery loves company,” is accurate. While we don’t wish sadness on anyone, when we’re feeling low it’s natural to want to feel we’re not alone. Humans evolved into social beings out of necessity. Dependence on and cooperation with each other was crucial to our ability to survive under harsh environmental conditions. Although threats to our survival may be minimal in today’s world, the need to connect with others abides. When we feel stuck, we often experience a narrowing of our focus. Getting out of our own head and connecting with others can help inspire new insights and perspectives.

“The two most powerful words when we’re in struggle: Me too.”  —Brené Brown

It might seem counterintuitive to try to help someone else when you’re struggling yourself, but sometimes it just takes lending a helping hand to discover how we might help ourselves. What’s more, opening up to our community and offering help to those in need contribute powerfully to our own sense of meaning, esteem and agency. One of the biggest barriers to making a change is the lack of confidence. Building our sense of being capable through contributing to our community can help us move forward in our own lives. Look for ways to contribute to your community. Or lend a hand to friends or loved ones with a project. Participate in your church, volunteer with a local organization or engage in political activism. Such activities help build a sense of greater purpose and meaning and are great for our mental well-being.

“The process of becoming unstuck requires tremendous bravery, because basically we are completely changing our way of perceiving reality…”   —Pema Chödrön

Sometimes a rut is just a rut, but being stuck can also indicate something deeper. While feeling stuck can be frustrating, with a little effort you can restore that sense of novelty, adventure and excitement to your life. But if just having that thought overwhelms you, you might be experiencing something more serious. A loss of interest in the things you once enjoyed, difficulty feeling any happy emotions and a sense of hopelessness are symptoms of depression. If what you're feeling seems more than being stuck in a rut — or the fixes above don’t seem to work for you — talk to your doctor or consider seeing a therapist.

We want to hear from you! What advice would you give others for getting unstuck?  Join the conversation and share with us on FB, IG, Twitter with the hashtag #ElevatetheConversation #OZY #GettingUnstuck. Write to us at: OzyCommunity@ozy.com and TAKE OUR POLL.