The sun is shining but you feel stuck inside your own head.
Summer is supposed to be the season of joy, adventure, and vibrant energy. But sometimes, it’s just… not. The long, hot days can feel draining. The lack of routine can make you feel lost and lazy. If you’re nodding along, know that you aren’t alone. I’ve been there. I know what it’s like to feel unmotivated and stuck, watching the best days of the year pass you by.
They call it the summer slump. It’s that heavy feeling that settles in when the heat cranks up and your motivation dials down. But you don’t have to let it win. You can reclaim your energy and find joy in this season. It starts with small, simple actions. Here are 10 ways to beat the summer slump and feel more like yourself again.
Get Outside Early
The afternoon heat can be brutal. It zaps your energy and makes you want to hide inside. Try shifting your outdoor time to the morning. Wake up a little earlier and go for a walk. Sit on your porch with a cup of coffee. The air is cooler and the world feels calm. This small change can set a positive tone for your entire day.
Hydrate with Purpose
We all know we should drink more water, especially in the summer. But let's make it more than a chore. Think of it as actively refreshing your body and mind. Add some lemon, cucumber, or a few berries to your water bottle. It makes it feel like a treat. Every sip is a small act of kindness to yourself.
Create a "Bare Minimum" Routine
When you’re in a slump, a full, productive schedule can feel impossible. So don’t aim for that. Instead, create a "bare minimum" list. What are two or three small things you can do every day to feel human? For me, it might be a short prayer when I wake up, making my bed, and getting dressed. That’s it. Accomplishing that tiny list builds momentum.
Embrace a Summer Project
An unstructured summer can lead to aimless days. Give your days a little purpose with a simple project. It doesn’t have to be massive.
- Read one book of the Bible you've never studied closely.
- Organize that one messy closet.
- Try a new recipe each week.
- Learn three new chords on the guitar.
Having something to work toward, no matter how small, gives you a sense of accomplishment and direction.
Schedule Guilt-Free Rest
In our culture of constant hustle, we feel guilty for resting. But our bodies and souls need it. The summer slump is often a sign of burnout. Intentionally schedule time to do nothing. Take a nap. Sit in a comfy chair and listen to music. Read a novel. This isn't laziness. It is necessary recovery. God Himself rested. You can too.
Connect with People Intentionally
It's easy to scroll through social media and feel like you're connecting, but it’s often a poor substitute for the real thing. Be intentional. Call a friend you haven’t talked to in a while. Schedule a coffee or a walk with someone. Real, voice-to-voice or face-to-face connection can lift your spirits in a way that a thousand "likes" never will.
Swap Screen Time for Soul Time
I know this temptation well. For years, my escape from feeling bad was hours of video games. It was a cycle of instant gratification that left me feeling empty and more disconnected than before. One of the biggest changes in my life was learning to swap that empty screen time for soul time. When you feel the urge to scroll endlessly or binge-watch another series, pause. Use that 15 or 30 minutes for something that truly nourishes you. Read a few pages from the Bible. Spend time in quiet prayer. Write down your thoughts in a journal. This practice was foundational for me in breaking bad habits and finding true peace.
Move Your Body Gently
The idea of an intense workout in the summer heat can be enough to send you back to the couch. So don’t do it. Just move your body gently. Go for a swim. Do some simple stretches in your living room. Take a slow walk in the evening when it cools down. The goal isn’t to burn calories. The goal is to get your blood flowing and release some feel-good endorphins.
Practice Daily Gratitude
When you’re in a slump, your brain tends to focus on everything that’s wrong. We have to actively fight this. Each day, find three specific things to be grateful for. Don’t just say "I'm grateful for my family." Get specific. "I'm grateful for the way my friend listened to me today." Or "I thank God for the taste of this cold water on a hot day." This was a huge part of my journey when I lost over 110 pounds. Instead of focusing on how far I had to go, I celebrated the small win of choosing a healthy meal or going for a walk. Gratitude shifts your perspective from what’s missing to what you have.
Fuel Your Body, Don’t Just Fill It
The summer slump often comes with a desire for junk food. I get it. I struggled with binge eating for a long time. It was a way to numb my feelings. But I learned that the food we eat has a massive impact on our energy and mood. See your food as fuel that God provides for the body He gave you. Focus on simple, whole foods. A juicy peach, a crisp salad, grilled chicken. You don’t need a perfect diet. Just try to make one better choice today. It can make a world of difference in how you feel.
Beating the summer slump isn’t about a massive life overhaul. It’s about choosing to take one small, positive step. Then another. And another. Be patient with yourself. Show yourself the same grace that God freely gives you.
So, let me ask you: What’s one small thing you can do today to invite a little more light into your summer?
