Yesterday, I was coaching one of our SGPT athletes who hit a slump. He felt drained, had no clear goals, and couldn’t find his focus. Sound familiar? It happens to everyone at some point. But the key difference is how you respond. Slumps aren’t permanent unless you let them be. Let’s break down actionable strategies to get back on track and build unstoppable momentum.
1. Take Immediate Action
Slumps feed off hesitation. The longer you sit idle, the deeper you sink. The cure? Action. Start with something small and doable. Clean your desk. Take a 10-minute walk. Knock out 20 push-ups. You don’t need to solve the whole problem in one move—just create forward motion.
When I went through BUD/S and hit mental walls, I focused on the next step. One foot in front of the other. That’s how you turn stagnation into progress. Stop overthinking. Move.
2. Build a Morning Ritual of Momentum
Your morning sets the tone for the entire day. Start strong. Build habits that fuel your energy and sharpen your focus.
Here’s a simple SEAL-inspired morning routine:
Hydrate: Down a glass of water as soon as you wake up.
Breathe: Take 2 minutes to focus on deep, intentional breathing.
Move: Stretch, jog, or hit a short workout to wake up your body.
Plan: Write down your top 3 goals for the day.
Accountability matters too. Use a written training journal, an app, or even a buddy to track your goals. Celebrate small wins. Stack those victories daily, and you’ll build confidence like compound interest.
3. Declutter and Change Your Environment
Your surroundings can either fuel growth or anchor you in mediocrity. If your space feels heavy or chaotic, clean it up. Move your workspace or train outdoors to reset your mindset. Changing your environment sparks new energy and ideas.
When we’d run training missions, a change in terrain always forced us to adapt—and often gave us the advantage. Apply the same mindset to your everyday life. When your setup isn’t working, change the terrain.
4. Feed Your Mind the Right Fuel
Slumps often start in your head. If all you’re consuming is negativity—from the news, social media, or even toxic people—it’s no wonder you feel stuck. Flip the script.
Read books about people who overcame massive challenges.
Listen to podcasts or watch videos that inspire action.
Write down three things you’re grateful for daily to reframe your perspective.
Your input determines your output. Surround yourself with material that empowers you to think bigger and act bolder.
5. Focus on Solutions, Not Problems
When you’re in a slump, your mind defaults to problems: “Why can’t I do this? Why is this so hard?” Shift to solution-based thinking.
Ask yourself:
What’s one small step I can take right now?
Who can help me?
What tools or resources can I use to move forward?
Elite operators don’t waste time dwelling on setbacks. During missions, when a problem arises—like the helicopter crash in the Bin Laden raid—we adapt, adjust, and execute. The same applies to your life. Train your mind to see solutions, not obstacles.
6. Visualize Success Daily
Your brain doesn’t know the difference between vivid visualization and reality. Use this to your advantage. Every day, take five minutes to picture yourself succeeding.
See the finish line of your goal—whether it’s a PR in the gym, crushing a big work project, or overcoming a personal hurdle. Picture the obstacles and rehearse how you’ll overcome them. Visualization primes your mind to execute under pressure.
When I was freezing in the surf zone during BUD/S, I visualized myself graduating with my trident in hand. That mental image kept me going through the toughest moments.
7. Surround Yourself with Winners
Your tribe matters. If you’re surrounded by negative, complacent people, their mindset will rub off on you. Seek out people who inspire you, challenge you, and push you to level up.
Join a group of like-minded individuals striving for excellence. This could be a workout crew, a mastermind group, or even an online community. The SGPT team thrives because we rise together. Iron sharpens iron.
If someone is dragging you down, set boundaries. Protect your energy and focus.
8. Prioritize Physical Health
Slumps often come with low energy. Check your basics:
Are you hydrating enough?
Are you eating clean, nutrient-dense foods?
Are you getting quality sleep?
A tired body creates a tired mind. Treat your body like the high-performance machine it is. Dial in your nutrition, stay active, and rest when needed. You can’t operate at your peak without the right fuel and recovery.
9. Create an Evening Reset
End your day with reflection and preparation.
Review your wins: What did you accomplish today?
Reflect on lessons: What didn’t go well, and how can you improve?
Plan tomorrow: Write down 1-3 key goals to focus on.
By closing out your day with intention, you’ll wake up with clarity and purpose. Don’t dwell on mistakes. Use them as fuel for growth.
10. Embrace the Grind
Slumps thrive on avoidance. The more you dodge challenges, the deeper you sink. The way out? Face the grind head-on. Start small if you have to, but commit to showing up every day.
Remember: The only easy day was yesterday. Growth happens in discomfort. Push yourself, even when you don’t feel like it. Especially when you don’t feel like it.
Bonus Tip: Stack the Strategies
Each of these tips works on its own, but their real power comes from stacking them. Build a morning routine. Add visualization. Change your environment. Combine these daily, and you’ll create unstoppable momentum.
Final Thoughts
Slumps are temporary. They’re a signal that it’s time to adapt, grow, and take action. You’re not stuck—you’re just on the edge of a breakthrough. Follow these strategies, commit to the process, and watch how quickly things change.
The obstacle isn’t the end—it’s the way forward. Keep grinding. Stay focused. You’ve got this.
About the Author:
Do you have a big event on the horizon and you want to finish the drill?
Wanting to complete a Spartan, GORUCK, Tough Mudder or SEALFIT 20X Challenge?
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