There are seasons in life when our spark feels bright and effortless. Then there are seasons when it flickers. Sometimes the dimming happens slightly, almost quietly, as if the light inside us is being gently siphoned away without us noticing. Other times it feels sudden, like someone has turned the dimmer switch down overnight and we’re left wondering, “What happened to me? Why don’t I feel like myself?”

You might still be doing all the same things – showing up for work, caring for others, ticking life’s many boxes – but something feels muted. Joy doesn’t land quite the way it used to. Your energy feels thinner. Your enthusiasm comes and goes in whispers. Even small decisions can feel heavier than they need to.

If any of this resonates, please know every human being goes through these phases, even the ones who look like they have it all together from the outside. Our chemistry, our nutritional status (such as iron deficiency), our emotions, nervous system and life circumstances all play a role. And the beautiful news is that your spark isn’t gone. It might simply be calling for attention, nourishment or a slightly different way of moving through your days.

There are ways to coax it back – gently, kindly and in a way that honours where you’re at right now. Here are five potential places to begin.

1. Notice what drains you and what nourishes you

   
   One of the simplest ways to recover your spark is to notice how you feel before and after the things you do each day. Some activities quietly drain us – too much screen time, rushing from one obligation to the next, saying yes when we wish we’d said no. Others refill us – a walk outside, preparing a nourishing meal, meaningful conversation, even just five minutes of stillness.
   
   You don’t need to overhaul your life. Just begin by choosing one nourishing thing daily, something that makes you feel a tiny bit more like yourself. Sparks return through small choices, not grand gestures.
   
   

2. Give your nervous system space to breathe

   
   So many people live in a perpetual “red zone” without realising it: wired, braced, slightly overwhelmed as though life is an emergency that needs managing. When we live like this for long enough, the spark fades not because something is wrong with us, but because our physiology hasn’t felt safe enough to soften.
   
   Try this: place a hand on your belly, inhale slowly through your nose making your hand rise as your belly expands, don’t hold your breath at the top of the inhale, just gently pause, and then slowly exhale, making it slightly longer than the inhale. Do this for one minute. It tells your nervous system, you can relax now. You’d be amazed how often a spark returns when the body stops bracing.
   
   

3. Rebuild your biochemical foundations

   
   Energy isn’t created from motivation, it’s created biochemically. And if the essential ingredients aren’t available, your spark won’t return through willpower alone. Low iron, low magnesium, low zinc, poor sleep, chronic stress, disrupted digestion – these are some of the most common (and overlooked) reasons people feel flat, foggy or unlike themselves.
   
   You don’t need to self-diagnose every possibility, but do stay curious. If you’ve been tired for longer than feels reasonable, or if your brain feels heavier than your life circumstances warrant, it’s worth looking deeper. When your biochemistry is restored, your spark often returns with surprising speed.
   
   

4. Reconnect with something meaningful (even in a tiny way)

   
   Purpose doesn’t have to look grand. It can be found in tending to a garden, caring for a loved one, creating something with your hands, or learning something new simply because it lights you up. When we reconnect with something that matters to us – even for 10 minutes a day – the world feels less heavy and our inner flame burns brighter.
   
   Ask yourself: What have I missed? What used to bring me joy that I’ve put down? Then pick up just one thread.
   
   

5. Let yourself truly rest

   
   Rest is not laziness or indulgence. It is the soil in which your spark regrows. Yet many of us only allow rest when every task is done. This means we rest rarely, or not at all. Your spark doesn’t come back because you’ve earned it – it comes back because your body finally has the space to restore itself.
   
   Try going to bed 20 minutes earlier this week. Or swap scrolling for a soothing shower or a chapter of a book. These tiny pauses create room for your energy to rebuild.