How to Get out of a funk

How to “Shake It Off” and Get Positive Momentum Going

Sep 16, 2025

woman lying on bed — Photo by Yuris Alhumaydy on Unsplash

We’ve all been there—that space where forward momentum disappears, life starts to feel heavy and repetitive, and motivation is nowhere to be found. It’s not that anything is terribly wrong, but nothing feels exciting or inspiring either. It’s that low, mehhh energy that slowly pulls your vibe down.

Most people try to ride it out. They wait, hoping that tomorrow will feel different or that something good will happen to lift their spirits. But with each day that passes, they feel more disconnected from their energy, more stuck in their mindset, and more powerless to shift their circumstances. That wait-and-see cycle is draining. I’ve been there more times than I can count, and I know how frustrating it is when you want change but feel like you can’t access the energy to make it happen.

Because I’ve never been one to sit around waiting for things to change—especially when they’re outside my control—I made a decision years ago to create a simple action plan I could use to pull myself out of those low-energy lulls. It’s helped me stay in motion, even when things feel stagnant, and avoid getting stuck in that space for too long. I’ve shared these exact steps with clients for more than a decade, and they work every time.

Step 1: Guided Meditation
Start with a guided meditation focused on energy clearing or cleansing. I personally love Reiki Rachel’s sessions on YouTube, especially her energy cleanse and chakra balancing meditations. There are plenty of great options available, so find one that resonates with you.

These meditations are powerful for releasing heavy, stuck, or low energy. Clearing that emotional clutter makes the next steps more effective and easier to apply. I try to do this as soon as I notice something feels off, even if it’s in the middle of the day. I’ll pause, take a thirty-minute break, and find a quiet space to reset.

This one step alone helps prevent low energy from building momentum and unraveling the mindset work I’ve already done.

Step 2: Get Grateful
When you’re in a mental funk, it’s usually because your focus has drifted toward everything that feels wrong or out of sync. And when that becomes your focus, it’s no surprise that your energy drops. What we focus on grows. So if your thoughts are centered on lack, doubt, fear, or frustration, those feelings expand and the path forward feels harder to see. That cycle creates even more resistance and keeps you feeling stuck.

The most effective way to shift this energy is through gratitude. I stop what I’m doing and start listing everything I’m thankful for. As you make your list, take a moment to really feel the presence of each thing in your life. Let yourself sit in the feeling of appreciation—for the people, experiences, resources, and even small moments that bring joy or stability.

This practice will stop the downward spiral and help replace it with hope, possibility, and a more balanced perspective. It reminds you of what is already working and begins to change your momentum in a powerful way.

Make this gratitude practice a daily habit for at least seven days. You’ll likely notice a shift within the first twenty-four hours, and the momentum will continue to build each day as you keep your focus on what’s already good in your life. The more you lean into thankfulness, the better you’ll feel.

Step 3: Use Mental Tennis
When a negative thought shows up, respond to them immediately. Use Mental Tennis to challenge and replace them with the outcome you want. See it. Stop it. Replace it.

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Step 4: Use Power Mottos
Start shifting the narrative around whatever pulled you into the funk. Focus your thoughts on what you do want, rather than what you don’t. Each morning, before your feet hit the floor, take a moment to decide how you want to feel. Tell yourself, “I love my life!” Think about what you’re grateful for and what you’re excited to welcome into your life. Say your mottos out loud. Say them often. This sets the tone for your day and helps rewrite the story you’ve been telling yourself.

Tell yourself that you already feel the way you wish you felt. Say things like:

I am motivated.

I am determined.

I am feeling better every day.

Good things are coming my way.

I am strong and powerful. I am capable and determined.

I can do anything!

I am constantly creating a life I love!

The more you do this the faster your energy will change and the quicker you will begin bringing these statements to life.

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