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It's only natural to go through periods in life where finding motivation feels impossible. Maybe you feel like going through the motions is the only energy you have and anything extra feels impossible. Everyone goes through low times in life, whether it's a serious depressive low, or a "I"m just not in the mood" low. Regardless of the reason, we've all been there, and we're going to be there again eventually. That's why in today's episode of the Elemental Evan Podcast, host Evan Roberts delves into mental, emotional, and spiritual well-being, offering listeners practical advice to overcome life's slumps.

Evan shares personal practices he uses when facing low points, emphasizing the importance of structure, discipline, and creating daily routines. He highlights the benefits of intentional activities such as getting outside, practicing spiritual mindfulness, and finding productive hobbies to stay focused. Evan also stresses the significance of adopting good habits, systems, and community support while steering clear of mindless distractions. Listeners will leave with actionable steps to not only manage low periods but to come out stronger and more accomplished. Tune in to learn more about reclaiming motivation and living an empowered life.

00:29 Episode Overview: Mental, Emotional, and Spiritual Wellbeing

01:24 Sponsor Shoutouts and Discounts

02:10 Understanding and Addressing Life Slumps

02:58 The Power of Structure and Discipline

08:14 Embracing the Temporary Nature of Life

13:12 The Importance of Spiritual Practices

15:23 Building a Supportive Community

16:13 Avoiding Mindless Time Sucks

18:34 The Value of Intentional Downtime

22:56 Conclusion and Final Thoughts

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

What is going on, everybody, you're

listening to the elemental Evan

2

podcast designed to provide you with

a simplified and holistic breakdown

3

of health and wellness topics.

4

So you can walk away from these episodes

ready to apply this knowledge to your life

5

and take control of your health as always.

6

This is your host, Evan Roberts,

and I'm super happy to have

7

you all listening today.

8

I hope today's episode provides you

with a ton of knowledge that you can

9

take with you and start applying.

10

Into your life right away.

11

Today's episode is going to

be about mental, emotional,

12

spiritual, overall wellbeing.

13

I would say it's basically, if you're

feeling like you're in a slump or you're

14

just kind of at a low in life, what

are some practices you can use to get

15

out of that slump and get back to your

normal operating level and, uh, you know,

16

make sure that you're feeling good and

feeling optimistic and happy about life.

17

So these are practices that I've used

for myself, and I have found a lot of

18

benefit with, and that's typically what I

do on this show is I provide information

19

on things that I have used personally.

20

If I haven't done it myself, then

I will try to find some backing,

21

uh, scientifically or find

someone who is much more versed

22

on the topic and bring them on.

23

But today we're going to talk about the

simple tips and tricks and tools that

24

I use to get myself out of a slump.

25

Before we jump into today's

episode, please feel free.

26

Free to check out the description

or show notes of today's episode.

27

There are some sponsors in there

of this show that are awesome.

28

Awesome sponsors, really great products.

29

Uh, things that I personally

use myself almost daily.

30

Uh, so please feel free

to check them out as well.

31

You're going to get discount

codes with all of them.

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We have everything from Allie tour.

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favorite clean skincare brand.

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Those are micro-algae and as well

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opinion so feel free to check them out.

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Like I said, you're going to get

a discount code with every single.

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One of those that's just for

being a listener to the show.

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And let's jump in to today's episode.

40

So in terms of being in a slump, I mean,

everyone goes through these phases.

41

Uh, you know, it just happens.

42

It's a part of life and that's okay.

43

But if we can shorten the amount of

time in which those slumps or lows.

44

Uh, last in our lives, then I think

that's definitely of massive benefit.

45

And as well, if we can, uh, try

to still at least be productive

46

and not be completely derailed

by these low times in our life.

47

Right.

48

Um, These are the tips and

tricks that I try to use to make

49

sure that that doesn't happen.

50

And when a low or a low or a slump comes.

51

Then, um, I'm at least prepared for it.

52

And, uh, you know, I have some tools to

use in terms of trying to get through

53

that time and period in my life.

54

So, first off, I always

start with this personally.

55

If I'm feeling like I'm in a low time

of my life, what I'll do is I look

56

back to what was the kind of beginning

of when I started to feel this way.

57

I tried to retrace my steps, you know,

hopefully it's only a couple of days

58

ago, but if it's been, you know, a week

or two weeks, then I still will try

59

to retrace back to where that started.

60

Maybe there was an event

that kicked it off.

61

Maybe there was something that happened

that could have led to me feeling

62

a little bit low or in a slump.

63

And then I try.

64

Two.

65

Uh, figure out what that was and try

to change it immediately starting right

66

there, but as well, I try to start

creating more structure in my life.

67

And typically one of the things

that I notice when I find myself in

68

a bit of a slump is that I let my.

69

Daily habitual practices

go to the wayside.

70

Right.

71

I lost that discipline and that

structure in my day to day life.

72

And sometimes this can even happen.

73

Uh, when you've been on vacation for a

while, and then you come back to work

74

or come back to whatever your form of

providing, uh, services to humanity

75

is Um, I'll look at that and see.

76

Uh, you know, a lot of times when

I've, I've been gone for such a long

77

time, it's hard for me to get back

into that flow and find that structure.

78

So having something written

up and really like planned

79

out is a great place to start.

80

So I always start with

structure with discipline.

81

I like to think of discipline

as equaling freedom.

82

When you are disciplined, you tend

to have actually more freedom in your

83

life because you're so disciplined

with what you need to be doing.

84

And you know, how much time to

allocate to certain things that you

85

end up having some time left over.

86

Each day typically, whereas if I'm

not structured and I'm just kind of

87

going from one task to the next, not

really putting much attention to how

88

much time I'm spending on each task.

89

Well, It just so happens that

a task will take up the amount

90

of time that you give it.

91

So if you go to a task with 30 minutes,

it's very likely that you're going to

92

finish that task in 30 minutes or come

really close to finishing it in that time.

93

And if you give that task all day

long, it's probably going to take you

94

most of the day to finish that task.

95

It seems that.

96

Truly work will take up the

amount of time that you give it.

97

So being more disciplined will actually

lead to more freedom in your life as well.

98

There was a, one of the presidents.

99

I can't remember which us president said

this, but they said that freedom is only

100

the opportunity for self discipline.

101

And the way I think of that is.

102

When I, uh, was, you know, health

coaching, and I didn't have a

103

specific time that I had to be up by.

104

And so I could wake up technically at

whatever time I wanted, my goal was to

105

wake up at five o'clock, but there are

many times where I would wake up at 6 30,

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7 30, maybe even eight o'clock sometimes.

107

So since I didn't have to be up for

something, I had the freedom to sleep

108

in and kind of waste the morning.

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Whereas now, In the role that I'm

in, I have to be up at five o'clock.

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There is no if ands or buts, I have to be

up at five o'clock and on the road at six.

111

Uh, for like three days out

of the week, and guess what?

112

I never miss one of those wake-up times.

113

I'm always up.

114

At five o'clock on the dot,

getting up with my alarm clock.

115

No problem.

116

I know I have to be up because guess what?

117

I no longer have the freedom, so therefore

I no longer have to practice as much.

118

Self-discipline I just have to be up.

119

Right.

120

So.

121

No longer had the freedom.

122

Therefore, I don't really

have to have the discipline.

123

But if you have the freedom to wake

up at any time, you'd like, That means

124

you have to have the discipline to wake

up at the time you set for yourself.

125

Right.

126

So anyways, that was a long winded

answer on essentially how discipline

127

and freedom go hand in hand.

128

And therefore, I like to start with

discipline in my day-to-day life

129

and my day-to-day practice when it

comes to getting out of a slump.

130

So that usually starts with setting

a wake-up time and a bedtime.

131

And I will try to be as religious as

possible with waking up at the same time.

132

And at least winding down for

bed at the same time as well.

133

So maybe that looks like six

o'clock in the morning, waking

134

up on the dot and maybe 10 30.

135

Uh, you are winding down and starting

to make your way to bed or 10

136

o'clock, whatever it might be for you.

137

And, uh, that's the best place to start.

138

Beyond that your life is your life.

139

And so it's going to be hard for

me to give you a full breakdown

140

of how your day should look.

141

Um, only you will be able to do that

for yourself, but of course, you know,

142

a good place to start is if you have

a morning ritual that you used to

143

do, maybe you start doing that again.

144

And it could be something as simple as

going for a walk in the morning, or, you

145

know, working out to some degree or a

morning meditation, whatever that might

146

be, and then continuing on with your day.

147

But yeah, starting with discipline.

148

Personally seems to always be one of

the best places to get me out of a

149

slump is putting routine into my life,

which I know it doesn't sound sexy

150

or anything like that, but it's super

effective, at least for me personally.

151

And I know all few other people

that have done the same and have

152

found a lot of benefit with it.

153

So creating structure in your

day is the first place to start.

154

And then I also like to kind of have

this mindset of nothing is forever.

155

So if you're in a really bad slump and

you're just honestly, maybe even very

156

depressed, I think it's very important

to remember that truly nothing is

157

forever, even the good times, which,

uh, you know, kind of sucks because of

158

course we would love the good times to

last forever, but unfortunately there is

159

nothing that lasts forever and it's kind

of nice because that means that even the

160

bad times are not going to last forever.

161

Right.

162

Everything is temporary.

163

There's a flows, there's a,

you know, a rise and a fall

164

to everything and therefore.

165

If you're in a real slump, you're feeling

a bit depressed, whatever it might be.

166

Just remember that even good times

and bad times are both temporary.

167

So everything will pass.

168

You just have to.

169

Stick it out a little bit

and see all the way through.

170

Um, and then I also like to say that

you don't fall back on your motivation.

171

Uh, you fall back on your habits,

your systems and your processes

172

that you put in place in your life.

173

So this kind of comes back to

the discipline and creating

174

routine in your life.

175

But if you're always relying on your

discipline to propel you forward day

176

to day, Uh, well, motivation really

just comes and goes at its own free.

177

Will.

178

Uh, so you might be super motivated for

a couple of weeks or maybe even a month,

179

but sure enough, given, uh, give it enough

time and that motivation will fade away.

180

And in those times when motivation

fades, you have to have habits

181

or your systems and processes put

in place to still do the thing.

182

Even when you're not feeling

like doing the thing.

183

So making sure that you have a good, uh,

disciplined schedule is really key there.

184

And you know, this can be with

anything like working out.

185

For example, you're not always going to

feel like waking up and going for a run

186

or to the gym or whatever it might be.

187

But if you set that system in place, then

eventually you're going to see progress

188

because you're not relying on gesture,

motivation to carry you to the gym.

189

So the first one create structure in

your day, remember nothing is forever.

190

Uh, and then as well,

don't rely on motivation.

191

Uh, We need to put good habits and systems

and processes in place so that we have

192

something concrete to fall back on.

193

Uh, and then number, I guess we

could call this number four would

194

be to force yourself to get outside.

195

Uh, for some reason, I don't know

why, but when I'm in a slump, one of

196

the last things I really want to do

is like, get ready and go outside.

197

It seems like such a hassle and

you know, such a task to like, go.

198

Go shower, throw on some nice

clothes, do your hair and go out.

199

Even if it's just for a walk

or maybe to go to the grocery

200

store or something like that.

201

But getting outside is super beneficial.

202

It's one of the best things in

terms of really uplifting your

203

spirits and getting out of a slump.

204

So, um, I'll notice that when

I'm in a slump, I tend to

205

spend a lot of time inside.

206

Therefore I have to force myself

out and even just the act of getting

207

ready of whether it's, you know,

Taking a shower, brushing your

208

teeth, doing your hair, cleaning up

your beard, whatever it might be.

209

Uh, However that looks for you

and putting on some fresh clothes.

210

Looking good.

211

And then stepping outside just that whole

process really is uplifting for yourself

212

and as well, when you kind of get done

up, like you feel better about yourself.

213

So.

214

There's a win right there.

215

And then getting outside as

well is really super impactful.

216

Whether it's just getting some

fresh air, getting a little bit

217

of movement, like a walk-in and

getting some sunlight on your skin.

218

Those three things alone are so

powerful and so often overlooked,

219

but I think it's important that we

really hammer and highlight this.

220

That getting outside can be one

of the most impactful things

221

for getting out of a slump and

getting out of your, kind of like.

222

Low feelings that you might

be experiencing at the moment.

223

So there is a quote from

good old Mac Miller that I

224

think applies perfectly here.

225

He says sunshine don't feel

right when you're inside all day.

226

And that's the absolute truth.

227

If you're inside, you're just

going to continue feeling low.

228

And so getting outside and just kind

of changing that environment, getting

229

that sunlight on your skin, hopefully

getting some movement, like a walk.

230

Uh, and you know, making sure we're

getting all done up and getting that fresh

231

air in our lungs is going to be super

beneficial and can be huge for changing

232

your most emotional and physical state.

233

Uh, so if you're really in a slump, break

yourself out of that slump by getting

234

outside, going through the motion, even

though you might not feel like doing it.

235

Okay, so that's going to be number four.

236

And then number five is going

to be to dedicate 15 minutes to

237

an hour of a spiritual practice.

238

Now this spiritual practice

can look like anything for you.

239

Um, as long as it feels

spiritual to you, honestly.

240

Uh, this could be meditation, breath,

work, journaling, praying, gratitude

241

practice, going to church, like whatever

your practice is for being spiritual.

242

Go for it.

243

I really don't care what religion

that falls under, or if it doesn't

244

even fall under a religion, just as

long as it satiates you spiritually.

245

I think it's important and it's

something that can be really

246

beneficial for me personally.

247

Having been in, you know,

a low time in my life.

248

Uh, kind of a while back now, but one

of the big things that I relied on

249

was actually a meditation practice

that I would do religiously for

250

30 days in a row is what I did.

251

And a spoiler alert before day 30.

252

I think it was like a week before, day 30.

253

Um, things had changed

drastically drastically for me.

254

And as well, I just felt so good

throughout my days, even though I was

255

in a bit of a slump, I was still had

this really positive outlook on life.

256

And I really.

257

I know for sure that it came from this

meditation practice that I would do

258

every single morning at the same time.

259

Right.

260

Creating that structure, creating

that discipline again in my day

261

to day life and then connecting to

something bigger than just myself.

262

Right.

263

And, um, you know, looking to the future.

264

Right.

265

And.

266

And getting excited

about the future as well.

267

Uh, there's so much for us to be

looking forward to, uh, like I said,

268

nothing is forever, it's all temporary.

269

So knowing that in the future, things

are going to be completely different.

270

Uh, it was a great.

271

Benefit to my mind and

really helped me to.

272

Just kind of feel at ease and feel good

about myself, uh, which was massive.

273

So I don't care if it's meditation.

274

I don't care if it's breath work.

275

I don't care if it's going to

church, whatever it might be for you.

276

Go do that thing.

277

Um, and yeah, find that

spiritual practice as well.

278

Something I don't have in here

is having good, uh, community.

279

I forgot to write this

one down for today's show.

280

Um, but having good community

is also really important.

281

And I think that kind of falls

under the spiritual practice.

282

Um, there's just certain people and

groups of people that when you hang

283

out with them, you feel so much

better and you feel energized when

284

you walk away from a conversation

with that person or that group of.

285

People.

286

And to me that is, you know, fulfilling

something within your soul, spiritually,

287

whatever you want to call it.

288

Uh, so having a good community or,

uh, even just one friend to turn

289

to, and, um, be able to share some

quality time and conversation with.

290

Is very, very important and

I think can fall under that.

291

A spiritual practice.

292

Uh, and then the next one is going to

be, find ways to be productive and get

293

away from mindless time sucks, such as

scrolling or, uh, bingeing, a TV show.

294

So.

295

It's very easy for us to obviously

just without our phone and hop

296

on social media, start scrolling.

297

Um, it's also very easy for us to.

298

Sit down and just binge a TV show,

especially with things like Netflix and

299

Hulu and all these different streaming

programs, having entire shows on them.

300

Now it's never been easier for us

to just spend a ton of our days.

301

Uh, really kind of accomplishing

nothing aside from consuming

302

some form of media, right.

303

Uh, so it's very important for us to.

304

Get away from, uh, those practices.

305

I mean, it's okay to have some of that

in your day, but you don't want that

306

to be the majority of your day or even

really a good portion of your day.

307

Uh, you need to find ways to

be productive and get away

308

from those mindless practices.

309

And this can be literally

being productive on anything.

310

It could be being productive

in your health, right?

311

Like getting out and doing some exercise.

312

It can be even just going to work.

313

If you have a traditional job

or dedicating time to a project,

314

if you're self-employed.

315

Uh, it can even be just getting

better at a hobby of yours, whether

316

that's chess or music or sewing

or whatever your hobby might be.

317

Um, you know, just focusing and

putting in some time on improving on

318

those things, but being productive

in that way really helps you to,

319

um, Feel present, but also feel like

you're accomplishing something right.

320

And not feel like, okay.

321

I just started watching TV at.

322

You know, one in the

afternoon and now it's eight.

323

O'clock.

324

I haven't done anything except for sit

here and just mindlessly binge a show.

325

Uh, that always is never

really a fulfilling.

326

Type of feeling, uh, it always kind

of leaves you feeling like icky,

327

like you kind of wasted the day.

328

So finding ways to be productive

is super important and it

329

doesn't have to be around a job.

330

It can be around, like I said,

anything, your health hobbies.

331

Just whatever it is that you

want to improve on in life.

332

Um, you can go ahead and dedicate

some time and improve on that.

333

And as well, it's going to

give you some skills, right?

334

And then last but not least is

to include intentional downtime.

335

So.

336

This is a really important last

piece here because we don't

337

typically have intentional or even.

338

An unintentional downtime in our days.

339

If we have unintentional

downtime, AKA boredom.

340

The first thing we do is once again,

without our phones and hop onto whatever

341

social media or whatever it might be

that you typically fill your time with.

342

It's a weird thing that now.

343

You know, like if we feel bored or in

an awkward situation, one of the first

344

things we do is reach for our phone.

345

And I noticed this when I was

going to college and I was

346

waiting for classes start.

347

I would intentionally not

reach for my, my phone.

348

And I would just stand there in

the hallway, awkwardly, staring

349

at the people across from me.

350

And, uh, you know, the people

that were across from me all the

351

time always pulled out their phone

and it wasn't because I was like

352

awkwardly actually staring at them.

353

But.

354

But rather, you know, it's

just like a weird situation.

355

You're kind of like just standing

here, waiting for classes,

356

star waiting to be let in.

357

And so people would, without even

thinking about it, just pull out their

358

phone and go to the whatever social

media that they wanted to hop onto.

359

So we really don't have this downtime

where we can just process our thoughts

360

and emotions and really reflect on

ourselves and how we're feeling, or

361

even just thinking out certain thoughts

and letting them play out or thinking

362

through something that we're working on.

363

We don't tend to have this free time.

364

And so it's important for

us to create that free time.

365

And I think as well, that

that intentional downtime.

366

I can be spent figuring out

why we're in a slump even.

367

Right.

368

And you don't have to think

about why am I in a slump?

369

What can I do to improve this?

370

I mean, that's a great place

to start, but it's even just

371

sitting down and thinking through.

372

Things in your life, right?

373

Like where did things go wrong?

374

Where did things go, right?

375

What can you improve on?

376

Like, there's very, you know,

various things that we can be

377

focusing on and allowing our mind

to work on and figure out, but.

378

You know, this is an important

practice that people like.

379

For example, Rick Rubin,

he actually dedicates.

380

I think it's.

381

An hour of his day.

382

I want to say two.

383

Uh, this practice where he will sit

down on the couch or lie down and he

384

will literally just ponder thoughts

and maybe he's working on something and

385

maybe that's what he's pondering, but

he will set specifically time aside.

386

To basically just be bored and

sit with his thoughts and process,

387

these thoughts and emotions.

388

It's a very important process

that we are actually losing.

389

We don't typically do this very often now.

390

Um, unless we're forced to, I don't

know, maybe you're at the doctor's office

391

and you don't have your phone with you.

392

Therefore you have to sit

there and be kind of bored.

393

Um, but these practices

are really beneficial.

394

And I think, you know, if you wanted

to take this one step further,

395

you could even hop into a sensory

deprivation tank or a float tank.

396

And, um, you know, in there you don't have

your phone, the lights are turned off,

397

you can have music or as well, you could

just have it completely quiet in there.

398

And it's a really great opportunity

to just sit with your thoughts

399

and emotions and process them.

400

So.

401

That's my next.

402

Ever, actually last piece of advice here.

403

Is to set that intentional

downtime, put your phone away,

404

put all distractions away.

405

Even people, friends,

whatever, get away from them.

406

Uh, this can be done at your house.

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It can be done on your couch, lying

down, sitting down wherever you want.

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It could be outside at a park on

a bench, but just have like 10.

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To 30 minutes of intentional downtime

where you don't stimulate yourself

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with anything such as your phone

or even a book for that matter.

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But rather just sit there.

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Just ponder thoughts,

like just be present.

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And just.

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Let it let your body feel, let your

mind process all that good stuff.

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And, um, I know that

sounds a little bit boring.

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But there is a lot of benefit to it.

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Or at least I have found personal

benefit in this practice.

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And it's something that I will try

to add in to my day-to-day practice.

419

I don't always get it in, but

if I'm feeling in a slump, it is

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something that I will include.

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So anyways, that is going to

do it for today's episode.

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These are just a few of the

tips and tricks that I will

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use if I'm feeling in a slump.

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And if you're feeling in a

slump, I'm sorry, but just

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understand it's going to pass.

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You're going to be back to it in no time.

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I set these processes and systems

down into your day to day life.

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Find that routine, find that discipline.

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And, uh, do these practices and I promise

the time in which you feel that you're

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in a slump will be shortened as well.

431

Um, you will still be able to get

a lot done and, uh, be productive

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even while you're in the slump.

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Because if you're, once again,

just relying on your motivation.

434

If you're in a slump, you

obviously have zero motivation.

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So you're really not going to get

much done, but if you have some good

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systems and processes in place, you

have some discipline to your day to

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day practices, then you will still be

able to be a high functioning person,

438

even if you're going through a slump.

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And then when you come out the other side,

you'll feel all the better and know that

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you were still able to get a lot done.

441

So.

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Anyways, if you are in a slump,

just remember nothing is forever.

443

It's going to pass.

444

Uh, the good, the bad times.

445

All of them, they're all temporary.

446

So just keep at it.

447

Everything will be good.

448

And yeah, I hope this is

beneficial for all of you.

449

Uh, anyone listening to this?

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Um, like I said, everyone goes

through slumps every now and again.

451

So feel free to keep these tools on hand.

452

Keep this episode in your back pocket.

453

And on that note, if you know of anybody

that could benefit from this episode

454

or this show, please feel free to share

this episode or this, this, uh, podcast

455

with anyone that can benefit from it.

456

Friends, family loved ones.

457

It's a great way to spread the.

458

Uh, message of this show

and help people find it.

459

And as well, if you haven't already

left a review and a rating on apple

460

podcast, I think you can also leave

them on Spotify or Google play.

461

I'm not, I'm not sure on all of

them, but I know on some of them

462

you can definitely on apple podcast.

463

And if you do, I always read

all of the ratings on there.

464

I love to see what you all have to say.

465

Feel free to connect with me on

Instagram at elemental, Evan.

466

Uh, tap in.

467

If you want to hear more of something,

you have questions, whatever it

468

might be, feel free to reach out any

time, happy to connect with you all.

469

And aside from that, that's going

to do it for today's episode.

470

I hope you all are.

471

Having a beautiful day and yeah, I

will have you all on the next episode.

472

Uh, next Monday.

473

Uh, got a few people coming out.

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Um, in terms of episodes

with, uh, guest speakers.

475

So really excited for those.

476

Uh, got some really great

ones in the pipeline.

477

So stay tuned.

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Got those coming your way and

yeah, that's going to do it.

479

I love you all so much.

480

Have a beautiful rest of your day.

481

You know, the motto of the show.

482

It's do everything with good

intentions and connect your elements.

483

And much love everybody.

484

Peace.