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6 Ways to Get Out of a Creative Rut

6 Ways to Get Out of a Creative Rut

It’s the end of the workday and you’re seriously dragging. That time between lunch and five o’clock can be pretty brutal for workers in a creative field as we often struggle to keep coming up with fresh ideas at the day’s end. Although it might seem like the rest of your day is a wash after you’ve hit a creative rut, the fortunate truth is that there are actually several quick and easy ways you can rejuvenate your mind and body to get creativity flowing again.

Here are seven things you can do to climb out of a creative rut, no matter where you are or what you’re doing.

1. Listen to Music

Music has the ability to inspire higher brain functionality when the music being played is something that is enjoyable to listeners. If you find that you’re having trouble getting through the end of a work day, music could be your answer.

Find a genre or a playlist that includes songs with few lyrics so you can focus while listening. If you’re a Spotify user, the site has an entire playlist dedicated to music that helps listeners focus. If you don’t use Spotify, you can find free options for music that facilitates focus on YouTube as well.

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2. Meditate

Reports show that meditation can be linked to increased clarity of thought, improved organization, and a boost in the ability to solve complex problems. That’s why it is an awesome tool for individuals who work in creative fields. When you feel that you’ve lost your motivation, take a quick meditation break. About 15-30 minutes would be ideal, but even just five minutes of focused meditation could help if that’s all you have time for.

Find a quiet room or go out to your car for a quick break. Stream a meditation track on your phone and follow along with its prompts to recharge your mind and focus on the present moment.

3. Ask for Feedback

Sometimes all you need to get back on track with your creative process is a little feedback from a peer. Find a coworker who isn’t working on anything too pressing and ask if they’d be willing to work with you to brainstorm for 10 or 15 minutes. Take one of your top projects or ideas and ask them how they think you could improve upon the idea or how you could potentially amplify the project’s success.

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Having a quick chat with your coworkers about your projects not only helps you get a few more ideas for your work that you wouldn’t have thought of on your own, but it also gets you excited and motivated to get working on that project following your discussion.

If you work from home and don’t have access to a pool of coworkers willing to brainstorm with you, call a friend or family member who’s not busy at the moment and see if you can brainstorm with them for a bit.

4. Get your Body Moving

Studies show that taking part in regular exercise improves creative thought by acting as a cognitive enhancer. The catch is, you have to exercise regularly to see the full benefits.

Getting up and moving around when you’re feeling unmotivated might help you gain a little focus back, but creating and sticking to a regular fitness routine will help you build and maintain a stronger ability to focus in the long run.

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The Mayo Clinic recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. This means you should shoot for 30 minutes of moderate activity at least five days a week. If you don’t think you have time for this at the end of the day, consider transitioning to walking meetings or dedicate a portion of your lunch hour to taking a quick jog or walk around your building. If neither of those is an option, you could always start your day 30 minutes early and get a quick workout in before you head to the office.

Making time to work out isn’t always easy, but it will be worthwhile when you not only look and feel better, but also improve your ability to focus and get creative at work.

5. Go Outside

Reports show that getting outdoors can help activate the creative part of your brain by quieting down the prefrontal cortex and allowing your brain’s default network to kick in. When you let your mind idle by not focusing on any one thing in particular, your brain begins to dive into old ideas, memories, and emotions that often evoke creativity.

If you have a park close to your office or perhaps a short trail nearby, dedicate your lunch hour to walking around a bit and engaging with nature. Let your mind wander and try not to focus on your daily tasks as you appreciate your natural surroundings during your quick stroll outside. If you want to, you could even turn that walk into a jog or a run to get your exercise in for the day while you’re already out and about.

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6. Watch Something Funny

Experts say that a positive mood is able to enhance creative problem solving and flexible thinking. This is why many productivity specialists recommend watching a funny movie when you feel as though you’ve hit a wall with your ability to focus.

When you’re feeling unfocused, try checking out a funny video or two. Plug in your headphones and enjoy a few moments of indulgence in YouTube’s finest collections of cat videos or human fails. Although this isn’t the most productive use of your time at work, 15 minutes or so of a funny video can help you get the creative juices flowing to help you be a more effective employee for the hours following your funny video binge session.

Staying focused and productive as you work at a job that requires you to use your creative and artistic abilities can be tough. Fortunately, the tips listed above can help you when you feel as though you’ve hit a wall in your day.

If you have a tip you’d recommend to fellow readers, post away in the comments below!

Featured photo credit: Pexels via images.pexels.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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