8 Helpful Ways to Overcome Creative Blocks When You’re Mentally Drained

Creative blocks. We’ve all been there—staring at a blank page, canvas, or screen, waiting for inspiration that refuses to hit.

While perhaps some of this has been solved by using AI, if we truly want to be original and creative, it has to come from our own minds. Plus, creativity is thought to reduce stress, boost mood, and even improve cognitive function.

So, how can you get yours back?

Creative blocks can feel like hitting a mental wall, especially when you’re already running on empty. Whether you’re a writer, designer, musician, or any type of creative person, these frustrating periods of stagnation can trigger self-doubt and anxiety.

But here’s some good news: Creative blocks are often temporary states, not permanent conditions.

Even when you’re mentally drained, there are proven strategies to reignite your creative spark and get your ideas flowing again.

• So, how can you overcome creative blocks?
• And why do they happen in the first place?

What Causes Creative Blocks?

There are more than a few reasons creative blocks arise. Here are the main ones:

Mental Fatigue and Burnout

When your brain is exhausted from overwork, stress, or lack of rest, your creative faculties are often the first to shut down. The prefrontal cortex—the part of your brain responsible for creative thinking—requires significant energy to function optimally.

When mentally drained, this area becomes less active, making original thinking nearly impossible.

Signs you might be experiencing mental fatigue include:

• Difficulty concentrating for even short periods
• Forgetting ideas mid-thought
• Feeling overwhelmed by simple creative decisions
• Experiencing irritability when facing creative tasks

Fear and Perfectionism

Behind many creative blocks lurks the shadow of perfectionism—the paralyzing belief that your work must be flawless from the start. This perfectionism often manifests as:

• Fear of failure or criticism
• Comparing your work to others who seem more successful
• Impostor syndrome (feeling like a fraud despite evidence of your abilities)
• Setting impossibly high standards for first drafts or initial concepts

The pressure to create something “perfect” can make starting feel impossible, especially when your mental resources are already depleted.

Lack of Stimulation or Inspiration

Creativity doesn’t flourish in isolation. Without fresh input and new experiences, your creative well eventually runs dry. This is particularly true when:

• You’ve been working in the same environment for too long.
• Your consumption habits have become stagnant (reading the same types of books, watching the same shows).
• You haven’t exposed yourself to new ideas, perspectives, or experiences.
• You’ve been isolated from creative communities or collaborators.

The easy fix here is to do the opposite of all of the above; put yourself out there. Force yourself into uncomfortable situations or novel experiences to gain some of that creativity back!

Unclear Direction or Purpose

Without a clear understanding of what you’re trying to achieve, creative work becomes exponentially harder. This lack of direction often shows up as:

• An inability to make decisions about your project
• Constant second-guessing of your choices
• Difficulty determining if your work is “good enough”
• Feeling disconnected from the meaning or purpose of your creative efforts

But luckily, there are ways to overcome all of these…

Related Article: Finding Your Life Purpose: Why You Don't Need to Find the Perfect Path

How to Break Through Your Creativity Blocks

Here are some workarounds for the next time you’re facing any creative blocks.

1. Practice a Mindful Rest

True rest isn't just about physical relaxation but also about mental decompression. If you’ve been going non-stop mentally, this is a sign you need mental rest. Try these:

• Try a guided meditation focused specifically on creative visualization
• Take a proper lunch break away from your workspace
• Implement the “do nothing” technique: sit quietly for 5-10 minutes without any input or stimulation
• Schedule short breaks before mental fatigue sets in (try the Pomodoro Technique with 25 minutes of work followed by a 5-minute break)

Related Article: Mindfulness & Creativity: Can Being Present Boost Your Creative Output?

2. Change Your Environment

Your physical surroundings profoundly impact your mental state and creative capacity. And sometimes, something as simple as switching up where you work can help in leaps and bounds. Consider trying these tips:

• Work in a different location—a cafe, library, or even just a different room
• Reorganize your workspace to feel fresh and inspiring
• Add elements that stimulate different senses, such as background music, essential oils, or tactile objects
• Spend time in nature

Even small environmental changes can signal to your brain that something new is happening, helping shift your perspective.

3. Embrace “Bad” First Drafts

Embrace the beauty of a “bad” first draft by giving yourself full permission to create something terrible. Set a timer for 15 minutes and allow yourself to write, sketch, or brainstorm without judgment or editing. 

Alternatively, you could also try the “100 bad ideas” exercise—list out the worst, most ridiculous solutions you can think of and see what unexpected gems emerge.

By adopting a playful mindset, mistakes become opportunities rather than setbacks. After all, no great creative work started out perfect—the first draft of almost any masterpiece would likely embarrass its creator if made public.

4. Create for an Audience of One

Remove the pressure of external judgment, and simply work on something for yourself with no intention of sharing it. You could even go as far as to create it under a pseudonym or alternate identity.

Alternatively, you could also set up a private journal, sketchbook, or digital folder for “eyes only” work. This can be your go-to when you need it and are hitting a mental block.

5. Consume New & Diverse Content

Expose yourself to creative work outside your usual preferences, such as:

• Read books or articles in unfamiliar genres or on unexpected topics.
• Study creative works from cultures different from your own.
• Listen to music styles you normally avoid.
• View art exhibits (in person or virtually) that showcase unfamiliar techniques or perspectives.

These novel inputs create new neural connections that can spark original ideas!

6. Engage in Cross-Pollination

Like cross-training, this involves trying creative activities unrelated to your primary discipline. Here are some examples:

• If you’re a writer, try drawing or painting.
• If you’re a visual artist, experiment with writing poetry.
• If you’re a musician, try cooking without a recipe.
• If you’re a designer, try dance or movement.

These cross-disciplinary experiences often unlock fresh approaches to your main creative work by engaging different parts of your brain. In turn, you might just come up with your best and biggest idea yet!

7. Set Artificial Limitations

One of the most counterintuitive yet effective approaches to sparking creativity is to intentionally limit your options. When facing endless possibilities, the paradox of choice can actually stifle creativity rather than enhance it. 

So, try setting specific constraints to work within your creative process.

If you’re a visual artist, limit yourself to just three colors and see how this restriction forces innovative solutions.

Writers might challenge themselves to craft a story using only one-syllable words, compelling a fresh approach to language.

Musicians can experiment with composing using just three notes or a specific scale, often discovering unexpected melodies in these limitations. 

The key is finding the sweet spot—enough limitation to challenge your thinking without being so restrictive that you feel trapped.

8. Create a Project Brief

Professional creatives rarely begin projects without clear briefs, yet when creating for ourselves, we often dive in without direction. Instead, treat yourself as both client and creator by developing a detailed brief before starting. 

Begin by writing down the specific purpose of your project—what problem are you solving or what message are you communicating? 

Next, define your target audience in vivid detail: Who exactly will engage with this work, what do they care about, and what do they need?

List three to five concrete, measurable goals for the work that will help you evaluate its success beyond subjective feelings. Establish clear parameters, such as length, format, style, tone, and technical specifications that provide guardrails for your decision-making. 

Finally, set a realistic but firm deadline—creativity expands to fill the time available, so unlimited timelines often lead to procrastination and perfectionism. 

Practice Patience and Persistence for Ultimate Creativity

Remember that creative energy works in cycles, not in continuous output.

By understanding your creative blocks, prioritizing mental recovery, lowering the stakes, seeking fresh inspiration, and creating helpful parameters, you’ll find your way back to creative flow.

The most important thing to remember is that experiencing creative blocks doesn’t make you any less of a creative person—in fact, working through these challenges often leads to your most meaningful growth and distinctive work.

Be patient with yourself in the process, celebrate small victories, and trust that your creativity hasn't abandoned you—it's just waiting for the right conditions to return in full force!

Read Next: 50 Powerful Procrastination Affirmations to Help You Stop Putting Things Off

Photo by Cup of Couple