Feeling Stuck? Science-Backed strategies to Overcome a Slump
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New research highlights the power of small actions and novel experiences in combating demotivation. Many individuals experiance periods of low energy and diminished drive – commonly referred to as a ”slump.” Rather than attempting large-scale changes, behavioral economics suggests a more effective approach lies in building momentum through achievable tasks and stimulating the brain’s reward system.
Start with a Small Goal
Attempting to tackle overwhelming tasks during a slump often leads to frustration. Studies in behavioral economics demonstrate that accumulating ‘small achievements’ is a powerful way to revitalize the brain’s reward pathways and restore motivation. Begin with a minimal effort behaviour, such as tidying bed linens, reading a chapter of a book, or sorting through accumulated mail. The resulting sense of accomplishment, though small, creates a positive feedback loop and gradually builds the capacity to take on more.
Engage in Brief Interactions with Strangers
Surprisingly, even short conversations with unfamiliar people can considerably improve mood. A University of Chicago study revealed that individuals who engaged in brief exchanges with strangers on public transportation and in cafes reported higher levels of happiness compared to those who did not. This effect is attributed to the brain interpreting ‘new social stimuli’ as a rewarding experience. It’s important to note that this doesn’t require extroversion; even a simple greeting can be beneficial.
Explore Unfamiliar Music
This principle mirrors the benefit of interacting with strangers. Listening to music genres outside of one’s usual preferences can be more effective than revisiting familiar favorites. Research indicates that novel rhythms and sounds stimulate the brain’s reward circuitry, enhancing creativity and engagement. If jazz or classical music isn’t typically enjoyed, experimenting with these genres can provide a fresh stimulus. Numerous online platforms, including YouTube, offer curated playlists based on mood and atmospheric conditions.
Reconnect with Nature
Slumps are frequently enough linked to mental fatigue and burnout. A study conducted at the University of Michigan found that even a brief 20-minute exposure to a natural surroundings significantly improved concentration levels. Simply taking a short walk outdoors or even gazing at trees from a window can reduce fatigue and allow the brain to recover.
