Stuck in a Rut? Start With 1 Small Step

Sometimes we feel like turning away from the outer world and it may become hard to reemerge. Action can be the key that unlocks the door.
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After the birth of her first child, clinical psychologist Terri Bacow found herself struggling in ways she didn’t expect.

“I tried therapy,“ she said. ”I tried medication.”

However, the only thing that helped her postpartum depression was going back to work, she told The Epoch Times.

The return to work wasn’t about being productive for productivity’s sake—it was about regaining structure, purpose, and the feeling of being capable again. That small return to routine lifted her mood and gave her steadier footing as a new parent.

When we feel low or stuck, our worlds can start to shrink. Bit by bit, routines can slip, social ties can weaken, and motivation can fade—and the longer it goes on, the harder it becomes to break the cycle.

It might be tempting to wait for your mood to improve before making a change, but often, action helps shift the mood.

That’s the idea behind behavioral activation, a simple, evidence-based approach used to treat depression and burnout. It works by helping people take small, meaningful steps—especially when they don’t feel ready—to reintroduce a sense of structure and ease when life feels overwhelming.
Behavioral activation isn’t just for deep depression—even a mild rut or lingering funk can begin to shift with small, deliberate steps that reconnect you to what matters.

How Behavioral Activation Works

Unlike traditional talk therapy, behavioral activation focuses less on unpacking the reasons behind your low mood and more on interrupting the cycle of avoidance behaviors—such as withdrawing or putting things off—that often keep people stuck. Small, purposeful actions create momentum, which can gradually lift your mood.

Whether it’s replying to a text, cooking a meal, or stepping outside for five minutes, each small act reintroduces structure and meaning to your day. Creating a sense of accomplishment and forward movement can help break the cycle of inertia.

Start with an icebreaker—a manageable task that lowers the barrier to action. If leaving the house feels impossible, start by putting on your shoes. If studying feels daunting, just open the book to the right page. The goal isn’t perfection—it’s movement.

“The first step is to break the task into smaller pieces,” said Bacow, who holds a doctorate in clinical psychology. “And if that still feels too much, break it down even more.”

From there, you can build momentum by “habit stacking.” This is helpful because it consolidates actions into habits, making it easier to complete tasks when they’re linked to something you already do, she said.

For example, after making your morning coffee, jot down one small thing you could do today, even if it’s just taking a shower or getting some fresh air. Or when you come home, set a timer and tidy one surface for five minutes. These rituals aren’t trivial—they create traction.

“You do not rise to the level of your goals,“ habit expert and author James Clear wrote in “Atomic Habits,” a bestselling book on behavior change. ”You fall to the level of your systems.”

Repeating small, intentional actions activates the brain’s reward system, releasing dopamine, the chemical tied to motivation and pleasure. Each action builds on the last, making it easier to continue and gradually rebuild a sense of control and well-being.

You Don’t Have to Act Alone

Behavioral activation isn’t a quick fix. It’s about building momentum—sometimes with help.

One of the most common—and least recognized—signs of emotional struggle is anhedonia: the loss of interest or pleasure in things that once brought you joy. When that happens, you may stop feeling like yourself.

That kind of withdrawal can resemble rest or self-care, but sometimes, it’s avoidance in disguise.

“You might need to slow down, set boundaries, take a break,“ Bacow said. ”That’s healthy.”

But when pulling back becomes your default—when you’re spending most of the day in bed, skipping meals, avoiding texts—that’s when it can deepen the cycle of low mood.

Sometimes, the first step toward breaking that cycle doesn’t come from within—it comes from someone who notices.

Before her debut album launched her to fame, singer Sheryl Crow went through a period of emotional struggle after a major professional setback. She couldn’t get out of bed and was skipping meals. It was her mother who intervened, walking through the door and refusing to let her daughter waste away.

That small but steady act marked the beginning of Crow’s return to herself. It’s exactly the kind of moment that behavioral activation is designed to harness: a simple step that can start to shift everything.

“When someone is depressed, they often can’t generate motivation from within,” said Bacow, adjunct instructor in New York University’s Department of Applied Psychology and a clinical instructor at the Icahn School of Medicine at Mount Sinai.

“They may need a ‘body double’ [a friend, family member, or therapist]—someone who helps them get out of bed, go to the store, take a walk. It’s not about forcing. It’s about having someone lend their energy when you can’t access your own.”

For many, small nudges are enough to regain momentum. But if they aren’t, that’s OK. Depression is complex, and its underlying causes can determine whether behavioral activation alone is enough. That’s when talking to a therapist can help guide the next steps.

How to Tell If You’re Stuck

Feeling off, flat, or not quite yourself for a few days is normal. However, when that feeling lingers, it’s worth paying attention to. You don’t have to hit rock bottom to try something new.
Ask yourself:
  • “Is this bothering me?”
  • “Is it getting in the way of how I live?”
  • “Is this mood starting to interfere with my sleep, work, or relationships?”
Low mood often creeps in quietly. You may seem fine on the outside, but inside, everything feels dulled or muted. Plans get declined. Texts go unanswered. It might look like stress or exhaustion, but beneath it is a growing sense of disconnection.
If you’ve been waiting for the fog to lift—for two weeks or more—and nothing has changed, that’s a sign that it’s time to take a step—even a small one. Avoidance feeds the cycle—the longer it continues, the harder it becomes to break.

How to Start on the Healing Path

Clinicians often guide people toward five categories of action, each designed to reintroduce meaning and motivation into daily life. For Bacow, the turning point was returning to work, but you don’t need a big leap to begin. Any small step that reflects your values will create momentum:
  • Mastery: Complete a small task—tidy a drawer, solve a puzzle, or organize one corner of a room.
  • Connection: Reach out—text a friend, talk to a neighbor, or join a group.
  • Pleasure: Do something enjoyable—watch a favorite show, cook something comforting, or listen to music.
  • Movement: Move your body—take a walk, stretch, garden, or dance to one song.
  • Purpose: Contribute—volunteer, help someone, or attend a spiritual or community event.
Avoid activities that provide short-term escape but deepen disconnection—such as excessive scrolling or withdrawing completely—even if they feel easy in the moment.

A 4-Step Approach

You don’t need to see a therapist to benefit from behavioral activation. Here’s how to do it on your own:
1. Identify What Matters. Pick one value from the five categories of action to focus on, even if it feels slightly out of reach. What gives your life meaning? Is it connection, creativity, movement, learning? If you’re unsure, think about what you’ve missed—or what used to energize you.
2. Choose Tiny Actions That Align. If you value connection, could you text a friend or say “yes” to a walk? If you miss feeling capable, could you clean the kitchen counter, send a postponed email, or make your bed? Keep it small, specific, and doable.
3. Schedule It Like It’s Non-Negotiable. Choose a time and treat it like you would a dentist appointment—important and worth showing up for.
4. Track What Happens. After each action, jot down how you felt—even if it’s just “neutral” or “a little better.” Over time, you’ll collect proof that action can shift your mood.

Bacow didn’t wait to feel better before acting—and that’s what helped her heal.

“Sometimes you have to move first, and the feeling catches up,” she said.

Cara Michelle Miller
Author
Cara Michelle Miller is a freelance writer and holistic health educator. She taught at the Pacific College of Health and Science in NYC for 12 years and led communication seminars for engineering students at The Cooper Union. She now writes articles with a focus on integrative care and holistic modalities.