Getting out of a slump – whether it’s a day-long funk or a longer stretch of feeling stuck – isn’t just something we experience; it’s something we can take steps to tackle.
We’ve all been there, facing a work pile-up or personal stress that feels never-ending. For me, a lot of those high-energy, high-stress moments come from the quick-turn demands of the entertainment industry and running multiple businesses.
But that’s life, right?
It doesn’t have to knock you out, though. Here are some steps and tools that have made a difference for me and might help you, too.
Step 1: Recognize the Cause of Your Slump
The first step in getting out of a slump is to understand what’s causing it. Are you mentally drained from non-stop projects? Struggling to switch between personal and professional roles? Or maybe you’re just burnt out from a long season of intense work. Pinpointing the source can help you take the right steps. For example, I’ve found that tight deadlines and the unpredictability of working in entertainment (like when clients want custom jackets ready yesterday) require a whole different recovery strategy than, say, the daily grind of regular tasks.
Step 2: Leverage Technology to Your Advantage
We live in an age where tech can give us a serious leg up in managing energy and productivity. I use an app called Rise for tracking my energy peaks and dips based on my sleep cycles. This app lets you time your tasks to align with when you’ll have the most energy during the day, and it’s shockingly accurate. Say, for example, I’m in a low-energy period in the afternoon – I’ll schedule easier, more routine tasks then. But if I see a productivity peak right around 10 a.m., I know that’s when to tackle my big projects.
It’s simple, but timing your tasks around your body’s natural rhythms can prevent you from burning out and feeling like you’re wading through mud.
Step 3: Prioritize Rest and Recovery
Let’s face it: we live in a culture that glorifies the grind. But constantly pushing yourself is like driving a car without refueling – you’ll run out of gas fast. Just as athletes schedule recovery days, we need to prioritize downtime to come back stronger.
Fitness tracking tools like Whoop and Oura have nailed this concept, measuring when you’re ready for intense training versus when you need rest. Applying this to your work life – allowing for mental “rest days” or lighter schedules – can help you recharge.
Step 4: Balance Resilience with Vulnerability
Sometimes, it’s hard to admit when we’re overloaded. We want to be resilient, but it’s important to know when to be vulnerable, too. If your workload feels impossible, acknowledge it. Talking it out with a friend, family member, or even a coach can provide perspective.
Sharing isn’t about complaining – it’s about honest reflection. For instance, when I’m in a major slump, I reach out to my EO forum to get grounded, which is a huge relief and often offers solutions I hadn’t considered.
Step 5: Take Small, Intentional Steps Forward
When you’re in a slump, it can feel overwhelming to tackle everything at once. Start by focusing on one thing you can complete, no matter how small. Clearing a minor task or setting a small goal gives you a psychological boost, making it easier to tackle the next thing on your list. And remember, it’s progress over perfection. You’re building momentum, even if it doesn’t feel like much initially.
In the end, slumps are part of the journey, but they’re temporary. By recognizing what’s pulling you down, using tech to manage your productivity, respecting your need for recovery, and taking small steps forward, you’ll find yourself back on track.
Keep pushing, but don’t be afraid to pause, regroup, and refocus. After all, we’re not just here to work – we’re here to build lives that are balanced, abundant, and purposeful.
Listen to the full podcast episode where Justin King and I discuss this concept here.
Leave a comment