So You're in a Funk. Now What?

Everyone hits a wall sometimes. You feel tired, unmotivated, foggy, or stuck. You’re human! Thankfully, there are ways to fight it. Here’s what current psychological research says you can do to start moving forward.

1. Start With Small, Structured Actions

When you feel off, your brain is often stuck in default mode. This part of the brain is associated with self-reflection, daydreaming, and rumination. That can make basic decisions feel more difficult.

Psychologists consider one of the most effective ways to interrupt this cycle to be behavioral activation. It’s used to treat depression and low motivation. The strategy is simple: schedule small, simple, and doable tasks, then follow through even if you don’t feel like it.

Examples:

• If doing an intense workout feels overwhelming, walk outside for five minutes.
• If deep-cleaning your house feels overwhelming, do one household chore.
• If overhauling your diet to reach a weight-loss goal feels overwhelming, prep one healthy meal.

These small wins create forward momentum.

2. Break the Thought Spiral

This one is personally the hardest for me. Funk often brings distorted thinking, and you might catastrophize, personalize, or jump to conclusions. This can fuel mental fatigue and lower self-worth.

Use thought-challenging tools from Cognitive Behavioral Therapy. Start by writing down one unhelpful thought each day. Then:

• Ask what evidence supports it
• Look for evidence that challenges it
• Rewrite the thought in more realistic terms

This helps build self-awareness and reframe the situation without the toxic positivity.

3. Get Regulated Before Getting Motivated

If you’re mentally overloaded or physically sluggish, your nervous system might be deregulated. Stress activates your fight-or-flight system. Until you calm it, focus will be hard.

Simple techniques to regulate your system:

• Box breathing (inhale 4, hold 4, exhale 4, hold 4)
• 30–60 seconds of cold water exposure
• Nature walk or light movement

These lower cortisol and help restore mental clarity.

4. Tie Effort to Meaning

Motivation increases when actions align with your values. According to self-determination theory, people feel more driven when they experience autonomy, competence, and connection.

Don’t chase perfection or external goals. Ask:

• What feels manageable today?
• What matters to me in this season?
• How can I move toward that in a small way?

Even 10 minutes of intentional action is progress.

5. Move First, Feel Later

Most people wait until they feel “ready” to take action. Research shows that’s backward. Motivation tends to follow behavior, not lead it.

Behavioral momentum theory supports this. Once you begin, it becomes easier to continue.

This is similar to the first tip. Just pick one simple task, do it, and let consistency build from there.

Final Thought

You don’t need to overhaul everything! Rather, you need one action that proves to yourself you're not stuck forever.

Start with structure, use tools backed by science, stay patient, and keep moving.

Stay safe, stay healthy!

Martin Foley - Architecting Wellness