bhjrnl

I’ve already written about recognising you’re in a rut in life, or a rut at work, and what you can do to drag yourself out of it. In this post I want to circle back slightly, and look at the psychology of being in a rut, and why we fall into one.

We’ve all been there – that feeling of being stuck in the same patterns, lacking motivation, and watching days blend together. This mental state, which is commonly known as being “in a rut,” is more than just a passing mood. It’s a psychological phenomenon that affects nearly everyone at some point.

What Exactly Is a Rut?

A rut is a period of feeling stagnant and uninspired, where life seems to lack progress or meaning. Unlike clinical depression (though they can overlap), being in a rut is often temporary and situational. It’s characterised by a sense of going through the motions without engagement or joy.

The Psychology Behind Getting Stuck

Several psychological mechanisms contribute to the feeling of being stuck:

1. Hedonic Adaptation

Humans quickly adapt to new circumstances, whether positive or negative. That promotion you worked so hard for? The excitement fades as it becomes your new normal. This psychological adaptation, while helpful for coping with life’s challenges, can lead to diminishing satisfaction with our achievements and circumstances.

2. Cognitive Patterns and Neural Pathways

Our brains are efficiency machines, creating shortcuts through repeated behaviors. When we follow the same routines, we strengthen neural pathways that make these behaviors automatic. The brain literally becomes wired to continue the same patterns, making change more difficult.

3. Fear and the Comfort Zone

Our comfort zones represent safety to our brains. Venturing beyond them triggers uncertainty and anxiety. Even when dissatisfied with our current situation, the fear of the unknown can keep us stuck. This evolutionary tendency to avoid potential threats can inadvertently prevent positive changes.

4. Loss of Purpose and Meaning

Most humans need a sense of purpose. When we lose connection to meaningful goals or values, motivation decreases and daily activities feel empty. This can happen gradually – often we don’t notice until we’re deep in a rut.

5. External Factors and Life Transitions

Major life changes (career shifts, relationship changes, pandemic disruptions) can trigger ruts by disrupting our sense of identity and established routines. Similarly, environments with limited opportunity for growth naturally contribute to feeling stuck.

Why Ruts Are Universal

Ruts are part of the human experience because they reflect fundamental aspects of our psychology:

• Our need for both stability and novelty creates tension
• Our brain’s efficiency-seeking nature creates habitual behavior
• Our tendency to compare our current state to past or imagined futures
• The natural ebb and flow of motivation and energy

Understanding these psychological underpinnings can help us normalise the experience. Being in a rut isn’t necessarily a personal failure – it’s a common human response to life’s circumstances and our own built-in psychological tendencies.

Recognising you’re in a rut is actually the crucial first step toward change. When we understand why we get stuck, we gain perspective and can begin to implement thoughtful strategies to regain momentum and rediscover meaning in our daily lives.

Do any of these patterns resonate with you? Let me know in the comments.