8 Microhabits to Unslump Yourself
These all take 20 seconds or less
“When you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.” ― Dr. Seuss, Oh, the Places You’ll Go!
I’ve learned to manage my own mental health through some really dark times. I’ve been in a slump more times than I can count.
When I get into a slump, I can be my own worst enemy. Not that it’s wrong to be in a slump. But talking myself into doing anything that would improve my mood feels like too much hard work.
And sometimes, that’s ok. My mind and body need space sometimes to just feel ick, think dark thoughts, and process difficult emotions.
Often, however, I need to get out of the slump, because I’ve got plans for the day, my family needs me, or I’ve got work to do. Thankfully, I’ve learned that just moving my body can be the boost I need to propel myself out of a slump.
Changing your posture, breathing, and rhythm can all change your brain, thereby reducing stress, depression, and anxiety, and leading to a feeling of well-being. — Srini Pillay, MD, Harvard Health Publishing
Below are my “break glass in case of emergency” tips to get out of a slump in 20-seconds or less. This is based on what works for me. They don’t make everything better instantly, but they’re powerful first steps that nudge my mood and my thoughts towards a better place.
When you need an extra boost, you can stack these slump-breakers on top of one another. Making combos is even more powerful.
Preliminary note: This is a screen-free zone
Aside from the fact that there’s a 99.9% chance you’re reading this on a screen, these slump-breakers are all screen-free.
I find that watching a screen pulls me deeper into a slump. It’s all too easy to get into doomscrolling, which worsens my mood rather than improves it.
And finally, I should mention that I’m writing this when I’m feeling good, as much for myself as for my readers. It’s a reminder to myself of all the things I can do to get unslumped.
Now, let’s dig in. Here’s how you can beat a slump:
Open your curtains, embrace the natural light
Let the light in. It’s an easy win, and it only takes five seconds. Opening your curtains reveals that there’s a world out there, not just within.
What’s more, research shows that natural light:
- boosts morale
- improves motivation
- promotes feelings of peace and calm
This works even if you don’t have a great view outside. When I lived at university accommodation, my room was in the city center, and looked out onto metal bars. The view felt more like a jail than a home. Even so, opening my curtains always gives a small lift to my mood and puts any feelings in perspective.
Stand up and get a glass of water
A glass of cold water is an instant pick-me-up to my mood. It feels like it washes through me and cleans out my insides. Plus standing up to pour myself a glass of water gets my blood pumping — and movement improves my mood too.
Research from the University of Connecticut found that not drinking enough water causes “degraded mood, increased perception of task difficulty, lower concentration, and headache symptoms.”
For some reason, I often allow myself to get dehydrated when I’m feeling in a slump. Drinking water is the instant antidote to that.
Step outside — or open the window
Fresh air blows away my inner cobwebs. This works especially well for me when it’s sunny, or really cold outside.
The sun lights up my mood; the cold jolts me awake.
Make your bed
I learned in my teens while battling depression that when I make my bed, I feel better for the whole day, and especially when I return to bed in the evening. It doesn’t have to be a work of art, just a few seconds putting the bedclothes in place.
Low feelings draw me into internal chaos. By contrast, making my bed gives a sense of order and purpose.
More recently, I found out that US Navy Admiral, William H. McRaven agrees with me on this method for beating a slump. Admiral McRaven says:
If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another.
Turn on the shower
The sound of running water soothes me and calms my mood. Like drinking a glass of cold water, taking a shower gives me the sense of washing away dark feelings.
Once I’ve taken 20 seconds to turn on the shower and step into it, I stay in there and get a good wash. Then I feel much better. It’s that first 20 seconds of decision-making that’s the most important.
Get dressed
I’ve worked from home for most of my life, and for years I always made myself get dressed before starting work. I’m a little more relaxed about it now, but the days when I stay in my pajamas are rarely productive and don’t lead to positive feelings.
Putting on jeans and a t-shirt is an easy way to beat a slump.
Grab a pen and write a sentence in your journal
I learned micro-journalling from the creator of Zen Habits, Leo Babauta.
Writing my feelings down helps clarify them for me, and stops them whirring through my mind. The key is to start with one sentence. A single sentence makes it easy to begin and is enough to shift my mood that I usually want to keep writing more.
As a bonus, darker emotions can be great for creativity. Some of my best writing comes out of difficult feelings.
If you’ve got two minutes rather than 20-seconds and want an even bigger boost to your mood, then check out Zulie Rane’s 2-minute journal routine.
Touch something natural or textured
When I’m in a slump, I get stuck in my inner universe. I contain multitudes, light and dark, and sometimes it’s easy to get lost in the darkness.
Touching something physical — a wooden cabinet, a plant, or your carpet — is a quick escape hatch from what’s going on within, and brings me back into my body and the physical world.
This technique is also recommended by the Connor Integrative Health Network at University Hospitals.
Good luck with beating your slump!
I wish you all the best in stepping out of your slump. With the above techniques, it takes as little as 20-seconds.
This article is part of my Medium 30 Day Challenge. Find out more here:
