Research shows us that being stuck in a rut affects us physically as well as mentally. Studies on rats placed in situations that replicate what we humans call "ruts" showed that the rat's brain actually physically deteriorated in "rut like" conditions. Psychologists have noted a number of negative effects on humans resulting from being stuck in "rut like" conditions. These include loss of energy, increased depression and anxiety.

As a motivational expert that focuses on getting fast results, I am concerned with some other negative aspects of being in a rut. Whereas most of the research focuses on the downside of ruts, I focus on the loss of upside. What about the joys of life that are not pursued. what about the opportunities that are let pass by, what about the loss of possible income, and so on?

So how do you dig yourself out of a rut? One shovelful at a time. The key is a series of small steps that put together leads you down a path to a life you never imagined.

When you are in a rut it is very difficult to deal with change and change is usually avoided as much as possible. So the first step is to begin to look for change instead of trying not to see it. You don't have to actually do anything or make a change, just recognize that there are situations where you could make a change if you chose to. This is very uncomfortable at first, but with time it becomes easier to at least consider change.

Some people benefit from sharing their goal to change with others. Sharing your goal with people that are positive and support you can be a real source of encouragement and strength. Business and Life Coach Theresa Smith notes that this is one of the key steps in the coaching process and that it results in much faster attainment of goals.

The next step is to actually seek out and make small changes on a regular basis. Look for opportunities to make changes that have little possible downside. Drive home a slightly different way, shop at a different grocery store, eat at a different restaurant, or surf some pages on the web that you wouldn't normally read. Each time you break free of your rut, acknowledge that you did it and give yourself credit and a small reward for doing so. Be patient with yourself and don't try to stretch yourself too far at any one time.

It is also important to begin to focus on change rather than focusing on keeping things the same. Look for opportunities to change and look for the benefits of making those changes. This takes the negative spin off change, reduces the pain and increases the pleasure you get from making changes. Set up tests or some way to measure your progress so you can see the ways you are improving due to the changes you are making. Keep a log of the new skills you have acquired and the good results you are getting from them.

It is also important that you don't try to do things all yourself and to get training or coaching on new areas you move into. You are charting new territory and you may not know what you don't know. Getting training can shorten your learning curve and help keep your morale up due to fewer setbacks.

Start now to make small changes and focus on change as a positive force in your life. When you do this you will enter the magical world of motivational experts like myself who say the world is full of endless possibilities and that you have the capability to attain your wildest dreams. Your self confidence and morale will be higher, your stress lower and you will experience happiness you never thought possible.