How To Stop Feeling So Blah
Ever had a conversation that stuck with you long after it ended? That happened to me last week on a call with a prospective client.
I asked her the same question I ask anyone considering coaching: “If we work together, what’s your ultimate goal?”
Her answer stopped me in my tracks because it was so honest—and so common:
"I don’t feel as healthy as I want to feel. I just feel… is ‘blah’ a technical term? Sluggish. I’m usually a confident person, but lately, I haven’t felt like myself.”
If that resonates with you, you’re not alone. Most of my clients come to me feeling exactly like this. Why does this feeling show up so often—and, more importantly, how do we fix it?
Here are five simple but powerful ways to stop feeling blah, boost your energy, and feel like yourself again.
Top 5 Ways to Stop Feeling Blah
1. Eat Foods You Digest Well and Stick to Mostly Minimally Processed Foods
What you eat directly affects how you feel. If you’ve ever felt sluggish, bloated, or crashed mid-afternoon, your diet might be the issue.
Focus on foods that leave you feeling good—satisfied but not stuffed. For most people, that means sticking to mostly whole, minimally processed foods like lean proteins, veggies, fruits, whole grains, and healthy fats. These provide steady energy instead of the highs and crashes from sugary or processed snacks. You don’t need to be perfect, just pay attention to how different foods affect your energy, digestion, and mood.
Over time, eating foods that support your body will help you feel sharper, lighter, and more like yourself.
2. Drink Water. Lots of It.
Staying hydrated is one of the easiest ways to feel better, yet it’s often overlooked.
Even mild dehydration can leave you feeling tired, irritable, and foggy. By the time you feel thirsty, you’re already behind. Aim to drink water consistently throughout the day—about half your body weight in ounces (e.g., 90 ounces daily if you weigh 180 pounds). Pro tip: Start your morning with a glass of water before your coffee. It’s a simple habit that sets the tone for the day.
When you’re hydrated, you’ll notice better energy, focus, and workouts. It’s an easy win!
3. Sleep Like It’s Your Job
Nothing derails your energy, motivation, and mood faster than poor sleep.
We live in a culture that glorifies hustle and grind, but let’s be honest: how productive—or happy—can you be when you’re exhausted. Sleep is where the magic happens. It’s when your body recovers, your brain resets, and your energy levels recharge. Aim for 7-9 hours of high-quality sleep per night, and don’t skimp on the basics:
Set a consistent bedtime and wake-up time, even on weekends.
Avoid bright screens for at least 30 minutes before bed.
Keep your bedroom dark, cool, and quiet.
When you prioritize sleep, everything else gets easier—your workouts, your nutrition, and even your ability to handle stress.
4. Start Your Day with Movement and Light, When Possible
One of the easiest ways to shake off that “blah” feeling is to move your body and get natural light as soon as possible.
Here’s why this works:
Movement gets your blood flowing, wakes up your muscles, and releases feel-good endorphins that boost your mood. Pair that with natural light, and you’re giving your circadian rhythm (your body’s internal clock) a gentle nudge in the right direction. This helps regulate your energy levels, alertness, and even your sleep at night. Even 5-10 minutes of light movement or even stepping onto your balcony for sunlight can make a big difference. The key is creating a small, repeatable morning habit.
If mornings are hectic, don’t stress. Even a few minutes of movement or light exposure is better than nothing.
5. Create a Plan to Get Where You Want to Go
This might be the most important tip: feeling "blah" often comes from drifting through life without a clear direction.
You’re not a passenger in your own story—you’re the driver. But to feel in control, you need a plan. Start by defining what you want—whether it’s losing weight, building muscle, lowering stress, or just feeling more energized. Write down your goal and what success looks like to you.
Next, break it down into daily actions. These should be small, specific, and realistic steps you can take every day. For example:
Drink 3 liters of water.
Hit 8,000 steps.
Eat 3 servings of vegetables and 100 grams of protein.
Sleep by 10:30 PM.
When you have a plan, everything changes. You’re no longer just “trying to be healthier.” You’re on a mission. You’re the hero in your own story, taking deliberate steps toward a better version of yourself.
This shift in mindset is powerful. Even slow progress will build confidence and momentum, wiping out the “blah” and replacing it with purpose and excitement.
Wrap-Up
When I first got into fitness, it was all about performance and aesthetics. I wanted to lift heavier weights, run faster, and look better. And while those things are still great, something shifted over the years.
Now, my focus is on how fitness makes me feel.
When my nutrition, sleep, and training are dialed in, life feels easier. I’m more focused, less stressed, and just… happier. I like that feeling—a lot—and I’ve learned to protect the habits that create it.
If you’re reading this and you’re not feeling your best right now, you don’t have to stay stuck. Those sluggish, “blah” days don’t have to define you. You have the power to make changes, and it starts with small, intentional steps.
If you’re not sure where to start, I’d love to help. Let’s schedule a free call to talk through where you are now and what’s holding you back.
Together, we can create a plan to help you feel stronger, more energized, and more confident—fast.
Click here to schedule your free call.
You’ve got this. And if you need a little guidance along the way, I’m here to help.
Best,
John
P.S. My mom surprised us with some fancy new pans, and Kelly put them to good use—she made an incredible steak last week!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
