Being stuck in a rut is frustrating. You know you should make a change; you know you NEED to make a change; but you’re telling yourself, “Fuck I don’t have the energy to get out of it, and I’m not even sure where to start.”

The historical origin of “stuck in a rut” comes from the old horse and wagon days. A wagon would follow the same path day after day, creating a rut deeper and deeper into the earth. Over the years, the wagon wheel would become so entrenched in the path that it was unable to change direction.

Fortunately, there is no psychological rut too big to get out of. Just like your mom used to say, you CAN do anything you put your mind to.

We’re not going to sugar coat it, while the principles are simple, the process will be hard.

1. “Less Thinking…More Doing…and the Law of Inertia.”

Just move. It doesn’t matter if it’s a 5 minute walk, 20 pushups, or 100 jumping jacks. Just fucking move. The Law of Inertia states “an object in motion, stays in motion.” This means it’s easier to gain momentum once you have started. So stop analyzing, and start doing.

I personally like anything that can be done at any time, so I can do it multiple times aday. Like pushups. If I am in a rut, I will do 25 pushups, 4 times a day. This takes me 30 seconds to do, or 2 minutes total in my day. Again with the Law of Inertia, it is better to push the rock several times frequently, than to push it once and let it stop before pushing it again.

2. “Eat to Live”

You don’t need to count your calories. You don’t need to count your macros. You don’t need to stop eating for 18 hours of the day. Most people fail every diet program. Why? Because how you should eat is more psychological, than it is biological. The problem for most people is not what they should do, but rather getting them to do it consistently. If you limit your calories or stop eating for 16 hours, you will probably lose weight. If you eat more plants and vegetables, you will probably feel a shit ton better, and not be constipated anymore. It’s not about what you do; it is about figuring out what will get you to stay consistent forever.

Start with eating at home. It takes a lot more effort to make something for yourself that is bullshit, than ordering it or picking it up.

Already eat at home? Good, then start making better decisions at the grocery store. The bullshit in your pantry didn’t just magically appear.


3. “Reflect”

This should be the first step because it is the most important. Stop living habitually, and start Living Intentionally. Take 2 minutes to Reflect on your day. What actions have you done, or will do, to serve what you want in life? Now take 2 minutes to Reflect on what you want, and why you want it? Make sure your desires and wants are truly your own, and no one else’s. We are all under a great deal of influence. From our parents, our friends, and even just long held beliefs that we have never questioned. It is vital to take these 2 minutes to assess the motive behind what you are going to invest a shit ton of effort into.

Getting out of this rut will be hard, but what’s harder is enduring a life you hate.

You can do anything you put your mind to. I believe in you. Because unlike fitness fads, and diet hacks, a human being with a strong work ethic, succeeds every time.

– Coach John