How to Recognize When You’re Falling Into a Rut (and Stop Self-Sabotage Before It Spirals)

I’ll be real with you—I’ve been in a bit of a slump this past week. Even as a personal trainer and coach, I’m not immune to ruts. Some days I notice myself going through the motions, not giving my full effort, or pushing tasks off for “tomorrow.” Other times, I convince myself I need a rest day—but instead of honoring it, I end up beating myself up for taking the break. Sound familiar?

The truth is, falling into a rut happens to all of us. But the faster we recognize it, the sooner we can shift out of it—and stop self-sabotage before it takes hold.

What a Rut Looks Like (and How It Shows Up in Real Life)

When I slip into a rut, it’s not always obvious at first. It starts small:

• I’ll skip a workout or half-heartedly go through one.

• I’ll procrastinate on things I know matter.

• I’ll catch myself thinking negative things about my body or what I am offering to my clients.

For you, it might look different. Maybe it’s late-night snacking, skipping your morning walk, or endlessly scrolling instead of tackling what you said you’d do. Ruts often show up as avoidance, negative self-talk, or falling back into old habits you thought you’d moved past.

Why Self-Sabotage Sneaks In

Here’s something I’ve learned both personally and through coaching: self-sabotage isn’t about being weak or lazy. It’s your brain trying to keep you “safe.” Growth is uncomfortable, and sometimes fear of failure—or even fear of success—pushes us back toward what feels familiar.

When I beat myself up for taking a rest day instead of simply giving my body what it needs, that’s self-sabotage in action. It’s not about the workout itself—it’s about the story I’m telling myself.

How I Shift Out of a Rut (and What You Can Try Too)

When I catch myself slipping, here’s what helps me realign:

1. Call it out. I’ll literally say, “Okay, I’m in a rut right now.” Acknowledging it takes away the shame and makes it easier to move forward.

2. Reconnect to my “why.” I remind myself why I train and coach in the first place—to feel strong, confident, and to be a role model for my family and clients. What’s your “why”?

3. Take the smallest possible step. Instead of forcing myself into a full workout, I’ll commit to just 10 minutes of movement. Nine times out of ten, it shifts my mindset and I complete the workout and feel great afterwards.

4. Challenge the voice in my head. When it says, “You’re slacking,” I replace it with, “Rest is part of progress.”

5. Lean on accountability. This is HUGE - maybe the most important. Having an accountability partner is key in success, feeling like we are letting someone else down is much harder than feeling like we are letting ourselves down.

6. Celebrate the effort. Even small actions count. Finishing a walk, prepping a healthy meal, or simply choosing to reset my mindset is a win.

I don’t share this because I have it all figured out—I share it because I’m right there with you. Falling into a rut is normal. What matters is how we respond when it happens. How fast we recognize the patterns and what we do to get out of it.

The next time you feel yourself slipping, pause. Name it. Take one small step. And remember: rest, mistakes, and off-days don’t mean you’re failing. They’re just part of the journey. You're not stuck—you’re simply being given the chance to realign and remind yourself of who you’re becoming. Xo, LB