How to get your spark back when life feels flat

This is something we all struggle with from time to time. It’s completely human. Life ebbs and flows like the tide, and there are moments when it feels almost impossible to get your spark back.

For Londoners right now, this is especially true. Summer is fading, leaves are turning auburn and drifting to the ground, Halloween decorations are popping up in shop windows, and I can already smell pumpkin-spiced lattes wafting from the cafés. The shift from summer to autumn can be tough. Days are getting shorter, the mornings feel colder, and even small joys can feel harder to find.

But losing motivation isn’t just a London problem, it’s universal. No matter where you are in the world, everyone experiences moments when life feels a little… flat. So, I did a deep dive to uncover practical ways to reignite that joy and motivation, even when it feels like the spark has gone out. Here’s what I found, and maybe these tips will help you too.

1. Become passionate about something new

Trying something totally new can be surprisingly exciting, and it gives your brain a little shake-up. Examples are rock climbing, knitting, painting, pottery, learning a new language, pilates, dance classes, or even puzzles. Since moving to London I have started running and ice-skating, which I never tried back home.

2. Romanticise your mornings

Slow down and enjoy the little things. Make your coffee or tea properly and actually sip it without scrolling through your phone. Let the small morning rituals add a bit of magic to your day. Before work I like to listen to a podcast and slowly sip my coffee. This way, it feels like I’m starting my day for me, and not for work.

3. Dive into a new book

Pick up a book and set a goal to finish it within a week (or two, if you’re a slow reader like me). If you’re not sure what to read, wander into a bookstore and let something catch your eye. Some of my all-time favourites are The Nightingale, Fourth Wing, The Midnight Library, Verity, and The Women.

4. Write it all down

Grab a notebook and do a brain dump of everything on your mind. Even better, take it to a café or park and watch the world go by while you write. There’s something really calming about observing life while reflecting on your own.

5. Make small plans with someone

You don’t need anything fancy. Coffee, dinner, or just a walk. Make plans before the week starts. This gives you something to look forward to during the work week. I always like to make plans for the week on the weekend. By doing this, it stops me from getting straight into my pyjamas as soon as I get home and doom-scrolling, which is generally what I feel like doing after a long day (but it never makes me feel good).

6. Listen to a motivational podcast

Sometimes you just need a little push. Mel Robbins and Alexis Fernandez are two of my go-to favourites. I listen to one as soon as I get out of bed and while I get ready for work.

7. Turn your phone off

Give yourself a break from notifications and doom-scrolling. Focus on anything other than your screen for a while. You’ll feel a mental reset almost immediately, even if it’s just for an hour a day. I generally try to follow the rule of no social media before midday (which I may or may not break on a regular basis... guilty).

8. Light that damn candle

I saw a post the other day that said, “Every time you wait for the perfect moment to do something, just remember all the stickers you never used as a child.” So light your favourite candle. Don’t wait for a special occasion. And if it runs out? Just buy a new one.

9. Avoid those cheap dopamine hits

When you’re feeling low, it’s easy to reach for scrolling, binge-watching, or constant checking of notifications. But what actually helps is exercise, reading, or doing something creative. These give lasting energy instead of quick hits. If I get home and sit down straight away, I likely won’t get up. So as soon as you get home from work, leave the house or put your phone away and do something else.

10. Use the 5-second rule

If you don’t feel like doing something, count down from five, then just do it. Momentum comes after action. For example, if you need to go for a run but don’t feel like it, count down from 5, put your shoes on, and step outside. Even if you don’t end up running, it’s still better than doing nothing. This is definitely a new strategy that I will be trying, as I have booked a half marathon for November (and haven’t run in weeks).

Remember, it’s completely normal to feel flat and like you’ve lost your groove. The thing is, your spark isn’t gone, it’s just hiding for a bit. Be gentle with yourself, give yourself some time, and do the little things that make you feel alive. Don’t stress about getting it all back at once. Soon enough, you’ll find your spark again. And it’ll feel even brighter than before.

A x