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Couch Day? Get Out of Your Funk with These 5 Tips

It's 11 AM on a Wednesday, and you're still in your pajamas. You don't have any plans for the day, and you're not feeling particularly motivated to do anything. Sound familiar?

We all have days (or even weeks) where we just don't feel like doing anything. Maybe we're stressed out, maybe we're feeling down, or maybe we're just feeling plain lazy. Whatever the reason, it can be tough to get ourselves moving when we're in a slump.

Here are a few tips to help you get out of your funk and start enjoying your day:

Get Up and Move Around

It can be tempting to stay in bed and do nothing when you're feeling down. But trust us, getting up and moving around will make you feel better. Exercise has been shown to have many mental health benefits, from helping to improve mood and combat depression to increasing motivation and focus. So even if you don't feel like it, forcing yourself to get up and move around can pay off in the long run. Take a walk outside, do a quick workout, or just dance around your living room to some of your favorite songs. You'll be surprised at how much better you feel after getting your body moving.

Make a Plan

If you're feeling lost and unmoored, it can help to sit down and make a plan for your day. Decide what you want to accomplish, and then break those goals down into small, manageable steps. Having a plan will help you feel more focused and motivated to get things done. Of course, some days your plans may not go as smoothly as you'd like. But that's okay. Making a plan is all about setting yourself up for success, and even on days when things don't go according to plan, you can take comfort in knowing that you're taking steps in the right direction. Mental health is important, and taking the time to make a plan is one small way that you can take care of yourself.

Connect With Someone

It's easy to want to isolate ourselves when we're feeling down, but reaching out to a friend or family member can help us feel more connected and supported. Studies have shown that social support is a key factor in mental health and can even be helpful in preventing depression. So the next time you're feeling low, go for coffee with a friend, give your mom a call, or send a funny text to your sibling. You might just find the motivation you need to get back on track.

Do Something for Someone Else

When you're feeling down, motivating yourself to do anything can be tough. However, one of the best ways to lift your spirits is to do something nice for someone else. Whether you volunteer your time, send a handwritten letter, or simply perform a small act of kindness, helping others will not only make them feel good, but it will also improve your own mental health. In fact, research has shown that acts of altruism can help reduce depression and increase motivation. So next time you're feeling low, remember that you have the power to make someone else's day - and your own - a little brighter.

Take Some Time for Yourself

It's important to stay connected to the people in your life, but it's also crucial to take some time for yourself. Dedicate an hour (or even just 20 minutes) to doing something that you enjoy, and that makes you feel good. Whether reading a book, taking a bath, or going for a walk, taking some time for yourself can help you recharge and feel more prepared to face the world. Additionally, making time for yourself can help you combat depression and increase your motivation. 


If you're struggling to find motivation, remember that you're not alone. We all have off days (or even off weeks). But with a little effort, you can get out of your slump and start enjoying your life again. So don't be afraid to ask for help, make a plan, or take some time for yourself. Your mental health is important, and you deserve to feel your best.

Aspyn Market is a marketplace for all things mental health and provides personal growth and mental wellness resources. Aspyn Coaching offers on-demand recorded coaching sessions and many other tools for personal growth. For more information about on-demand coaching sessions, visit Aspyn Coaching.

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