How to Spot (and Escape) a Life Funk Before It Sucks You In

Have you ever found yourself binge-watching a documentary about alpaca farming at 2am and wondered, 'How did I get here?' Not geographically, of course - you’re still on your sofa, wearing yesterday’s clothes - but emotionally, mentally, spiritually...

Welcome to the Rut Club. Population: too many of us.

And the thing about a rut is… it’s sneaky. It doesn’t usually arrive with a big dramatic entrance like a soap opera villain. Nope - it tiptoes in, quietly rearranging your days, sapping your sparkle, and before you know it, you’re emotionally exhausted, disillusioned with everything, and questioning your life choices over a lukewarm cup of coffee.

But fear not. This post is your gentle (and slightly sassy) wake-up call. We’re going to unpack what a life funk really looks like, why it happens, and most importantly - how to start clawing your way out, one mindset shift at a time.

🎯 First, What Is a Life Funk?

A 'life funk' isn’t just a bad day. It’s months of 'meh' days strung together like fairy lights from hell. It’s when motivation evaporates, clarity disappears, and everything - from deciding what to eat to making big life moves - feels foggy and frustrating.

Some call it being 'stuck', others call it burnout, and a few of us just mutter 'I don’t know what I’m doing with my life' into our cereal bowls. Whatever you call it, you know when you’re in it.

“Feeling stuck is a sign you’ve outgrown your current life, not that you’re failing.”

🚨 Red Flags: Signs You’re Slipping into the Funk Zone

If you're unsure whether you’re in a rut or just tired, here are some classic red flags:

1. Groundhog Day Vibes

Every day feels the same. Wake up, doom scroll, survive, repeat.

2. Zero Zip Zest

You’ve lost excitement for things that used to light you up. (Even wine Wednesdays and crap TV aren’t doing it anymore.)

3. Decision Paralysis

Even choosing a Netflix show feels like an Olympic event. Life decisions? Forget it.

4. Inner Critic on Full Volume

Your self-talk is 80% doubt, 15% sarcasm, and 5% 'why bother?'

5. Emotional Numbness

You’re not sad, you’re not joyful - you’re just… beige.

6. You Keep Saying “I’ll Sort It Out Soon”

But ‘soon’ has been happening for the past 18 months.

If more than two of these made you nervously laugh (or sigh deeply into your tea), congrats - you might be in a rut. But don’t worry, you’re not alone.

In fact, 69% of people report feeling 'trapped in the same routine' according to a study by OnePoll. That’s a lot of people stuck in the proverbial quicksand of life.

🧠 Why Do We Get Stuck?

There are loads of reasons ruts happen, but most of them boil down to three core culprits:

1. Autopilot Living

Life gets busy. Responsibilities pile up. We stop being intentional, and start surviving. Before you know it, you're existing instead of living.

2. Fear of Change

Your comfort zone might not be comfortable anymore, but at least it’s familiar. The unknown? Terrifying. Especially when you're emotionally knackered.

3. Emotional Exhaustion

Your brain’s been running a background app called 'Please Everyone and Pretend You're Fine'. That app eats energy. Big time.

🧹 Step One: Sweep the Fog

The first step to escaping a rut is recognising you're in one - and choosing not to shame yourself for it. This isn't a moral failing. It’s just a message from your inner self saying, 'We need a reset'.

Start by getting curious, not critical.

Ask yourself:

• When did I last feel truly lit up or excited?

• What am I craving right now (and not just snacks)?

• Where am I settling because it’s easier than facing change?

Clarity doesn’t come from overthinking. It comes from tuning in and getting honest.

“If you feel stuck, don’t stay there. Start asking better questions.”
– Future You (probably)

🌱 Step Two: Micro Shifts, Major Moves

Forget the idea that you need to overhaul your entire life overnight. That’s a fast track to more overwhelm.

Instead, try micro shifts - tiny, doable changes that build momentum:

• Rearrange one space in your home. (Fresh energy!)

• Take a new walking route. (Break the brain’s pattern.)

• Block 30 mins for a passion project. (Or re-watch a film that inspires you.)

• Say “no” to one thing that drains you. (Reclaim your energy.)

Small actions create ripple effects. Even slightly different choices interrupt stuckness and signal to your brain: We’re not in autopilot anymore.

⚡ Step Three: Shift Your Inner Narrative

The language we use shapes how we feel. If your self-talk sounds like:

“I should have it all figured out by now…”
“I’m lazy / broken / not good enough…”

Then no wonder you’re stuck. That inner monologue is like having a backseat driver with no license.

Start gently replacing the noise with these identity-shifting statements:

• “I’m learning to trust myself again.”

• “It’s okay to pivot. I don’t need permission.”

• “I’m allowed to be a work-in-progress and still move forward.”

Also: stop waiting to feel ready. Readiness is a myth. Action breeds confidence - not the other way around.

🌞 Step Four: Reignite Energy + Purpose

Once your mindset is shifting, it’s time to fuel up.

Try these quick energy resets:

• Dance for 3 minutes (even badly. Especially badly.)

• Sit in silence for 5 minutes. No phone. Just breathe.

• Do one bold thing you've been avoiding - even if it's just emailing that coach, booking that class, or journaling what you really want.

Don’t underestimate the power of doing one brave thing a day. It compounds.

🛠️ Bonus: Create a “Funk First Aid Kit”

Sometimes we need reminders when we’re spiralling. Create a little emergency list you can come back to:

• 3 people who energise you (text them)

• 1 activity that always shifts your state

• 1 quote that feels like a slap and a hug

Stick it on your fridge. Tattoo it on your soul. Whatever works.

✨ Final Thoughts: Your Future Self is Cheering You On

Listen, getting stuck isn’t failure - it’s feedback. It’s your body and soul whispering, “This version of life doesn’t fit anymore.”

But you’re not broken, lazy, or behind. You’re just at a turning point.

And turning points? Those are sacred. That’s where all great transformations begin.

So take a breath. Spot the signs. Make a micro shift. Then another. And another. Before you know it, the fog starts to lift.

The rut stops here.

If you are looking for tips to getting unstuck, read our post here!

“You are not stuck. You’re just paused. And you have the power to press play again.”

Need help getting unstuck?
Download my free 5-day challenge “Break Free & Begin” - your no-fluff, clarity-finding, mindset-shifting mini guide to get your sparkle back. 💫