It may be the change of seasons, but lately I’ve been thinking a lot about how to get out of a funk, that in-between state where nothing is wrong but everything feels subtly off. I was feeling more tired than usual, a little less focused, and strangely unmotivated to do the things I usually enjoyed. It wasn’t dramatic enough to name, but I felt it in everything.
Sometimes it’s there the moment you wake up. It’s a heaviness that I can’t fully explain. It can also slowly build up, almost imperceptibly, until you find yourself spending your days at half capacity. Technically I’m getting things done, but I don’t have the clarity or energy that I usually do. And the more you try to get over it, the longer it seems to last.
Featured image of Michelle Nash’s interview with Mary Ralph Bradley.
My instinct is always to fix it. To reset, optimize, and get back on track. But through a lot of trial and error, I’ve learned that to break out of a funk, it’s important to interrupt the pattern with something that changes your energy enough.
It’s not a complete reset, but it’s more like a pivot. Stay outside a few minutes longer than usual. I play music while I make dinner. Instead of trying to catch up, try to go a little slower. I don’t think it’s a solution, but it’s a choice that will change something.
When I feel this way, I don’t overhaul my routine or suddenly try to become a different person. I look for small gaps, moments where I can resume my day with a little more presence. And that’s usually enough to start changing the tone of everything that follows.
How to get out of a funk, status
When you’re in a funk, even deciding what to do can feel like too much. We tend to overthink, looking for the perfect reset, the right routine, the perfect break from it. But often the quickest way to feel better is to simply make a choice and follow the consequences.
Again, we are trying to make small changes, changes that will break the loop you are stuck in and bring you back to your actual body, environment, and life. Even a small change in energy is enough to increase momentum.
If you don’t know where to start, start here.
- Go outside for 5 minutes. Don’t use your phone, just light and fresh air.
- Drink a glass of water and eat something that contains protein.
- You can even just text or call someone you trust.
- Let’s take a short walk (walk around a few blocks!)
- Put your phone in another room for 10 minutes and see how you feel
The goal is not to solve everything. It’s about feeling a little bit better than you were five minutes ago.
1. Do one thing to support your body (right now)
When you’re in a funk, your first instinct is to think of why. You need to explain in your head what is wrong, what needs to be changed, what should be changed. But often the problem is not what I need to solve. grasp. That’s what I need to support.
Low mood can come from surprisingly simple places. These include lack of sleep, dehydration, low blood sugar levels, and spending too much time indoors. When your body feels drained, your mind follows suit. What feels like a lack of motivation or clarity may just be the system asking for something more basic.
I learned to start there first. Rather than a complete reset or a perfectly structured routine, just do some small care right away. Something I don’t have to overthink: a way to tell my body that I’m paying attention.
Try this:
Before you reach for your phone or try to suppress your emotions, stop and do something to support yourself. (Check the list above.) Start with what seems easiest and notice what changes.
2. Move your body (even a little)
There are also versions of this advice that seem easy to ignore. It suggests a complete workout or some kind of structured routine when you are already low on energy. That’s not what this is about.
When I’m in a funk, movement works because something changes almost instantly. It changes my environment, my breathing, my pace. It interrupts the mental loop just enough to create a little space between me and what I’m feeling.
It doesn’t have to be that many. Indeed, the smaller it is, the more likely you are to actually do it. Please walk a little. Stretch for a few minutes. Even if you just stand up and move around instead of staying in the same place where the atmosphere is calming.
There’s something about changing your physical state that makes you realize you’re not as stuck as you feel.
Try this:
Go outside and walk for about 5 minutes. Or put on a song and move your body throughout the song. Keep it simple and change the state rather than the schedule.
3. Get out of your head
One of the easiest ways to tell when you’re in a funk is how introverted everything is. Your thoughts loop, your perspective narrows, and you begin to overanalyze things that usually aren’t that important. Even if there’s nothing technically wrong with it, it can feel heavy just by sitting for long periods of time.
What helps almost every time is to turn your attention outward. There’s something about connecting with others, engaging in conversations that don’t center around your own inner dialogue, even briefly.
Try this:
Reach out to someone you trust, whether it’s a quick text, voice note, or short call. Ask them how they’re doing or share something from your day.
4. Name what is actually happening
What feels like a vague, all-encompassing funk may actually be something more specific that we haven’t fully realized yet. I too have had days when I thought something was wrong with me and realized that I was feeling anxious about something, avoiding decisions, or having thoughts that I hadn’t fully processed.
When you put it into words, change happens. It doesn’t necessarily solve the problem, but it takes away some of the weight of not knowing.
Try this:
Take a few minutes and write down what’s been sitting in the back of your mind. No structure or filtering required. Just get it out of your head and onto the page and see what becomes clearer.
5. Change your environment (even a little)
It’s easy to underestimate how much your surroundings affect your mood, especially when you’re sitting in the same place for hours on end. I notice this most on the days when everything starts to feel a little stagnant. But even the smallest change in the environment can disrupt that feeling. Another room. clean surface. fresh air. We’re not aiming for anything dramatic. It’s enough to let you know that something is starting to move again.
Try this:
Open a window, go outside, or move to a completely different space. If you’re stuck, clear out one small area, like your desk, nightstand, or corner, and notice how it changes the feel of the room.
6. Stay away from your phone
When you use your phone for too long, you get into a certain type of funk. Your energy will drop, your concentration will be scattered, and your mood will start to feel a little more flat than before.
It’s not just the time spent, but also the continuous input. You are taking in more than you can handle, often without realizing it. And if you’re already not feeling well, that noise won’t help. It just makes it harder to hear your thoughts.
Try this:
Put your phone in another room for 10 minutes. I’m talking completely out of reach. Then do something simple and analog, like making a cup of tea, stretching, or sitting by the window. Notice how the energy changes as the input changes.
7. Do something a little different
Funk can also come from sameness, like the same routine, the same input, and the same pace every day. Even if everything technically works, there’s a point where it starts to feel a little flat. Instead, consider introducing something small and unfamiliar enough to break the pattern and restore a little curiosity.
Try this:
There’s a reason sidequests are trending. Try changing the route of your walk, listening to music you wouldn’t normally choose, or replacing parts of your routine with new ones. Small changes remind you that there are other ways to spend your day.
8. Create small anchors in your day.
When everything feels a little disjointed, it helps to have something stable to fall back on. I think of these as anchors, simple rituals that gently bring you back to your true self.
It’s less about what you do and more about giving your day a point of connection. Something that feels consistent even if everything else isn’t.
Try this:
Choose small moments in your day and treat them differently. Sit outside with a cup of coffee. Take a break between tasks and breathe slowly. Make it short but intentional, and notice how it changes the pace of your day.
9. Rest intentionally
Not all rest is the same. There have been many moments where I’ve tried to relax by default by scrolling or zoning out, only to feel just as bad afterwards (if not more so).
What actually helps is a different kind of rest. The type of person who feels chosen rather than passive. Something that will give your mind a break without being overly stimulating. It doesn’t consume any more and just saves a little space.
Try this:
Set a timer for 10-15 minutes and step away from the screen. Lie down, sit in a quiet place, or do simple tasks with your hands. Try being unproductive on purpose and see how the other person feels.
10. Shift your focus forward
When you’re in a funk, it’s easy to get stuck in the immediacy of your emotions. Everything can begin to feel limited to the present moment and last longer than it actually is.
Don’t be overly optimistic or make perfect plans. Explore creating a sense of small progress. No reminder of this moment is permanent, even if it feels like it.
It can be as simple as thinking about what will make you feel better later today or later this week. Not in a way that adds pressure, but in a way that gives you a little bit of momentum back.
Try this:
Write down one thing you’re looking forward to. Keep it simple and specific so you can go back to it when you need a reminder that this feeling isn’t everything.
This post was last updated on April 18, 2026 with new insights..
Source: Camille Styles – camillestyles.com
