Breaking the Loop [Why Routine Stops Working]

Have you ever noticed how a routine that once energized you suddenly starts to feel flat?

It happened to me recently.

For years, running has been one of my primary energizers. On days when fatigue or low motivation creeps in, I follow a simple reset routine:

• A 5km run

• A cold shower

• A light breakfast

That combination almost always leaves me refreshed, sharp, and ready to perform at my best.

But recently, I noticed something had changed. The reset wasn’t working as effectively anymore. Running the same route through the park—passing the same distance markers I knew by heart—left me more drained than energized.

So I experimented with a single, seemingly small adjustment.

I changed my running path.

That one shift completely transformed the experience:

• I finished the run feeling more energized

• My mood was noticeably brighter

• I had a sense of renewed excitement that I hadn’t felt in a long while

Why did such a simple change have such a profound effect?

The answer lies in how our brains and bodies respond to novelty.

The Science of Small Shifts

Research in neuroplasticity—the brain’s ability to rewire itself—shows that new experiences stimulate the release of dopamine, the neurotransmitter tied to motivation and learning. When we repeat the same routines, our brains operate on autopilot. It’s efficient, but it also reduces stimulation and can blunt motivation over time.

By changing my running path, I:

• Forced my mind to engage differently. I had to stay alert, notice new turns, and adjust to unfamiliar terrain. This level of engagement prevents the brain from coasting.

• Triggered novelty. Studies show that new environments activate the brain’s reward system, giving us a natural boost of energy and curiosity.

• Faced fresh challenges. Unexpected hills and changes in terrain pushed me out of my comfort zone physically, reigniting my sense of progress.

• Experienced new sensory input. Fresh scenery and new visuals boosted my mood—a principle linked to environmental psychology, which shows how surroundings influence mental state.

The broader lesson here is this: when we feel stuck, it’s not always a matter of trying harder. Often, it’s because we’ve been approaching the same goal in the same way, within the same environment, for too long.

The Power of Micro-Changes in Productivity

In the world of productivity and high performance, we often talk about macro-strategies—time management systems, energy management frameworks, or goal-setting methodologies like OKRs.

But just as important are the micro-changes—the small shifts that disrupt stagnation and re-engage the brain.

Here are a few practical examples you can try today:

• Change your workspace. If you always work at your desk, try moving to a café, library, or a different room in your home. Environmental novelty can boost focus and creativity.

• Switch up your work sequence. Instead of starting your day with email, begin with a deep-focus task. Small changes in task order can reduce mental fatigue.

• Alter your input. If you always read business books, switch to biographies or fiction for a week. New perspectives broaden creative thinking.

• Change your pace. Experiment with a different cadence—like using a 25-minute Pomodoro sprint versus a 90-minute deep work session.

Each of these shifts works on the same principle: breaking the predictability loop.

The Takeaway

When your routine stops working, the answer isn’t always discipline or willpower. More often, it’s about injecting novelty and fresh perspective.

A small shift in routine can unlock new energy, creativity, and joy.

So the next time you feel stuck, don’t overhaul your entire system. Start with one small change. Take a new route, try a new workspace, or shake up your sequence.

You might be surprised by just how much energy and clarity it brings.

Here’s your challenge for this week:
Pick one element of your daily routine and change it. Then notice how it impacts your energy, focus, and mood.

Small shifts create big ripple effects.