If you’ve been searching for how to get out of a slump, you’re not alone. We all have those weeks (or months) when discipline feels impossible and motivation has packed its bags.

We all love those rare moments when motivation strikes and everything feels easy. But let’s be honest—most days, you won’t feel like it. Especially during your luteal phase girl, I know I’ve been there!

You won’t feel like working out, writing that essay, cleaning the house, or following through on your goals. The truth? The work still needs to be done. And no, it’s not going to do itself.

Over the years, I’ve learned how to stay disciplined and keep showing up even when my energy or mood isn’t cooperating. Here are the exact tips I use to get out of my lazy girl era and back into action.

1. Make Your Goals Easy to Start

Most people think they need the perfect conditions before they can start—perfect equipment, perfect outfit, perfect setup. That’s just procrastination in disguise.

Instead, lower the barrier to entry. If you need to write, aim for 200 words, not a whole chapter. If you want to hit the gym, commit to just 10–15 minutes. If you’re cleaning, start with one room—or even just one table.

The easier it is to start, the faster you trick your brain into momentum. Big tasks feel less scary when you break them into bite-sized wins.

Wondering how to get out of a slump without relying on motivation? The secret is creating tiny habits that snowball into big results.

2. Create an Environment That Supports Your Goals

One of the biggest lessons I’ve learned about how to get out of a slump is to change your environment. A messy, uninspiring space can kill momentum before you even start.

Your surroundings influence your actions more than you think. If your environment is cluttered, your mind will feel cluttered too—and you’ll be more likely to scroll aimlessly or stay in bed.

I like to prepare my space in advance. If I plan to work out tomorrow, I lay out my workout clothes tonight. When I wake up, my intention is already set. A clean, organized environment acts like a visual “yes” to your goals.

3. Reward Yourself (and Practice Delayed Gratification)

Your brain loves rewards—so give it some! I used to buy myself plants every time I hit a big milestone. You might prefer beauty products, a new book, or even just a sweet treat.

The key is delayed gratification: do the work first, then enjoy the reward. For example, I’ll do the dishes before eating, or shower before watching Netflix. That way, I get to fully enjoy my downtime without the weight of unfinished tasks hanging over me.

4. Set Timers to Beat Procrastination

When I don’t feel like doing something, I set a timer—10 minutes to clean, 15 minutes to write, 20 minutes to organize.

The magic? Once you start, you often keep going. A quick clean can turn into a full room refresh. A few sentences can turn into a full article. And even if you stop when the timer goes off, at least you started.

5. Surround Yourself With Growth-Oriented People

The people around you matter. If your circle is full of people who discourage your efforts or project their insecurities onto you, it will drag you down.

When I first learned how to get out of a slump, I realized it wasn’t about pushing harder—it was about removing the things holding me back.

Seek out people who are already living the way you want to live. Don’t take advice from someone who doesn’t have the results you want. Over time, your habits—and theirs—will show up in your body, your bank account, and your overall energy.

6. Use Sounds to Trigger Action

Sound can shift your mood and energy instantly.

When I don’t feel like going to the gym, I put on my hype playlist. If I’m avoiding cleaning, I watch cleaning shows or listen to decluttering podcasts. Surrounding yourself with sounds that align with the actions you want to take can help nudge you into motion.

Music, background chatter, or even certain TV shows can become mental triggers for productivity.

Your Next Steps On How to Get Out of a Slump

Discipline isn’t about waiting for motivation, it’s about creating it. Whether it’s making your goals easier to start, setting up your space, rewarding yourself, or using sound to get in the zone, you have the power to push through those “I don’t feel like it” days.

Small, consistent actions compound. And before you know it, the results will show—in your body, your mind, your finances, and your confidence.

Now that you have practical tools for how to get out of a slump, remember that consistency is key. Small steps today lead to big changes tomorrow.

What’s your favorite trick for staying disciplined? Share it in the comments so we can all add it to our toolkits.