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What to do when you are feeling stuck in a rut

How to Think About Feeling Stuck…

Let’s run through a few key “stuck” concepts, and come up with alternative words and phrases—some psychological and some not—that can let us be more specific about our emotions when we’re stuck or feeling like we can’t find our way out of a detrimental situation.

You’re not stuck. You’re dissatisfied.

There’s agency in that. You don’t just happen to be stuck. And you won’t just happen to get unstuck. You were involved in the problem, and you’ll be involved in the solution.

You’re not in a rut. You’re in a habit loop Involving cue, routine, and reward.

When you’re feeling stuck, your brain is trying to help you. It’s trying to save you time. It convinces you the Groundhog Day of your existence is a comfortable, safe thing because routine conserves brainpower. That’s the habit loop. Let’s say you’ve developed a habit of watching hundreds of TikToks for the first 30 minutes of your workday. The app is always there, so you can do this routine every day at the same time. All your bad habits work this way. And they can be disrupted by replacing the cue (sitting down at your desk at home) with a different cue (starting your day on your sofa) and switching up your routine.

You’re not overwhelmed. You’re experiencing increased optionality.

How do you commit when you’re exposed to so many options? For literally thousands of years, the people around us were our main reference group—the community that showed us how life was to be lived—and it felt as though humans had a much tighter set of options for moving through the world.

Now we have access to countless lives online and just as many ways of moving through the world. That can contribute to a feeling of paralysis. The options are almost oppressive. (Of course, the big fantasy is that there’s a best choice. Remember: Your life isn’t something that can be endlessly optimized or perfected. No matter how informed you are, there’s always going to be a measure of winging it.)

You’re not feeling paralyzed. Your brain is trying to protect your sunk costs.

“What am I giving up?” is a powerful anxiety. Humans are generally averse to gambling on an unknown future when they’ve built something. Your anxiety regarding change often comes from the fact that there are many moving pieces, and the longer you move through the world, the more linked everything is. It can feel like a house of cards or a line of dominoes.

Sprouts | How to grow and WHY?

Sprouts | How to grow and WHY?

“You can eat 50 cups of broccoli or a single cup of broccoli sprouts for similar nutrition and benefit,” according to the AHA. Here is how you can make them for incredibly cheap at home, and why you would want to in the first place:

Sprouts are very easy and fast to make.

  • Buy cheap seeds on amazon
  • soak a tablespoon full in water overnight in a mason jar (covered with paper towel)
  • Rinse in the AM, and repeat for 5-7 days. You’ll get it

But why?

SPROUTS DON’T REQUIRE MUCH SPACE

You can grow enough sprouts to toss in your salads and sandwiches in a space as small as a dinner plate. I keep my sprout starter right next to my kitchen sink.

SPROUTS ARE SUPER NUTRITIOUS

When you eat a sprout, you’re getting the initial nutrition of the seed. All those vitamins and minerals that would have eventually spread out to dozens of leaves, stems, and pieces of fruit can be enjoyed in just one bite. The exact nutrients you’ll get, of course, depend on the type of sprout you’re eating.

Improved digestion health, heart health and getting your nutrition from the source – the seed are all so key. Try them daily for a couple weeks and see the difference.

5-Minute Stop and Start Workout Piles Up the Reps

5-Minute Stop and Start Workout Piles Up the Reps

You’ll be shocked at just how heavy a pair of light dumbbells will feel

Don’t imagine that you’ll just rush through the routine to hit double-digit rep counts. Bryant says that you should top out at around seven or eight reps for each movement, or your form is likely not on point. You also shouldn’t be working with the weights you’re used to handling—Bryant suggests using a pair of 10 pounders or even lighter. Put your ego aside and you’ll have a better chance at finishing the workout.

Pushup Latter:

How to Do It:

  • Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.
  • Squeeze your shoulders, glutes, and core to create full-body tension. Your spine should form a straight line, with a neutral spine. Keep your gaze on the floor instead of looking up to do this.
  • Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45 degree angle relative to the torso.
  • Press back up off the floor, raising up to the top position with your elbows fully extended.

Lateral Raise Latter:

How to Do It:

  • Grab a pair of light dumbbells and hold them by your sides with a neutral-grip.
  • Inhale, brace your core and squeeze your glutes before starting the movement.
  • Keep your arms relatively straight, allowing a slight bend at the elbow. Raise the dumbbells out at 45-degree angle until your elbows are just below parallel with your shoulder level.
  • Pause for a count. Slowly lower with control.

Delt Fly Latter:

How to Do It:

  • Stand holding the dumbbells in each hand. Bend your knees slightly and push your butt back, lowering your torso until it’s nearly parallel with the ground.
  • Without moving your torso, raise your arms straight out to your sides, squeezing your shoulder blades.
  • Lower the weight back down with control.

Fit Friday: Our Favorite Glue Exercise – Swiss Ball Wall Squat

How to do it:

  1. Place the ball against a wall and stand with your back against it, holding it in place.
  2. Place your feet shoulder width and turn your toes out about 15 degrees.
  3. Squat down as low as you can, rolling the ball down the wall as you descend.
  4. Push through your heels to stand. That’s one rep.

Pro tip:

Press your back against the ball so that it’s stable, but not so hard that you’re feeling undo pressure on your back.

Variation:

You can perform this move while holding dumbbells for an extra challenge.

How to Determine Your Macros

Nobody gets a 7% body by accident, unless he’s a genetic wunderkind or an athlete. To do it, you’ll need to track the foods you eat closely and make sure you’re getting the right amounts of each macronutrient (proteins, carbs, and fats).

To start, multiply your current body weight by 12 to determine the number of calories you should eat. So, if you’re 180 pounds, start eating 2,160 calories daily.

If, however, you’re very overweight—as in, your belly hangs over your waistband—calculate your calories with the body weight you’d like to be. So, if you’re 220 pounds but want to weigh 180, you’d consume 2,160 calories (not 2,640).

Begin consuming one gram of protein per pound of your body weight every day. So a 180-pounder would eat 180 grams (and a 220-pounder who wants to be 180, likewise).

Get 30% of your calories from fat—meaning, Mr. 180 would then eat 648 calories. To make these easier to count, convert them to grams. Since a gram of fat contains nine calories, divide 648 by nine to get 72 grams of fat. The rest of your calories come from carbohydrates.

To calculate these, subtract your fat calories and then your protein calories from the total. Protein and carbohydrates both contain four calories per gram.

So, in the case of the 180 guy, that’s 720 protein calories (180 x 4 = 720). His equation to find his carb allowance would then look like this: 2,160 calories – 648 calories from fat – 720 calories from protein = 792 calories, or 198 grams of carbs.

5 Tips to help you start a Meditation practice

5 Tips to help you start a Meditation practice

by | Apr 23, 2024 |

Here are five tips to help you start your meditation practice: Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable. Starting with just 5-10 minutes can make it easier to stick with the...

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