Have you been feeling stuck lately? Like you’re going through the motions, trying your best, doing “all the things”, but it just feels like something is missing, and you can’t figure out what needs to change?
In this post, you will learn :
Why we get stuck;
How to get unstuck;
Actionable steps you can take to get unstuck.
Why Do We Get Stuck?
We’ve all been there—that frustrating, heavy feeling of being stuck. You know you want a change, but you have no idea where to start. You might feel overwhelmed, lost, or even paralyzed by the thought of making any change.
But here’s the truth: You don’t need to have it all figured out to take the first step. In fact, the key to getting unstuck isn’t about having a perfect plan—it’s about just getting started and getting the momentum going. You get out of feeling stuck by creating movement which then feeds into a cycle of more change.
If you’re feeling stuck in life, here’s where to start getting unstuck and getting your life together.
Feeling Stuck in Life? Here’s Where to Start
We all experience periods in our life when we feel stuck—like we’re spinning our wheels but not actually moving forward. You might feel lost, unmotivated, or unsure of what’s next. Maybe you’re questioning your job, your relationships, or even your sense of purpose.
The good news?
Feeling stuck isn’t a permanent state. It’s a sign that something in your life needs to change and that you have an opportunity to shift things in a new direction.
If you’re unsure where to begin, here’s a step-by-step guide to getting unstuck and moving forward.
Step 1: Acknowledge That You’re Stuck (Without Judgment)
The first step is to simply recognize and accept how you’re feeling. Too often, we resist our emotions or judge ourselves for being “behind” in life. But feeling stuck doesn’t mean you’ve failed—it just means you’re in a transition period.
Take a moment to check in with yourself:
What specific areas of my life feel stuck right now? (Career, relationships, personal growth, health, etc.)
What emotions come up when I think about this? (Frustration, boredom, fear, sadness?)
Have I been ignoring or avoiding these feelings?
Give yourself permission to feel what you’re feeling without shame. Awareness is the first step to change.
Action item : Take 5-10 minutes (or more) to journal using the prompts above and see what’s come up for you. You can come back to the prompts at a later time and add any new thoughts that might have come up for you. The key is to let the questions linger in your mind so that you can start finding the missing pieces in your life.
Step 2: Identify What’s Holding You Back
Once you’ve acknowledged how you feel, the next step is understanding why you feel this way. Sometimes, we assume we’re just unmotivated, but the real reason often lies deeper.
Before you jump into action mode, take a moment to slow down and reflect. Sometimes, we feel stuck because we’re moving on autopilot—going through the motions without checking in with ourselves or being in touch with our heart.
We’re so used to being in survival mode that our habits become automated but we’re not doing the deeper work necessary to reflect, think, feel, process…to just BE.
Consider these common reasons people feel stuck:
Lack of clarity – You’re unsure of what you truly want.
Fear of failure – You want to make a change but are afraid of making the wrong decision.
Burnout – You’ve been doing too much and feel exhausted.
Limiting beliefs – Negative self-talk is holding you back.
Lack of progress – You’re trying, but nothing seems to be changing.
Ask yourself:
What’s making me feel stuck?
What’s currently working in my life, and what’s not?
If I could change one thing right now, what would it be?
Journaling your thoughts can help bring clarity. The goal isn’t to solve everything in one sitting, but to understand what’s weighing you down. And you can always come back to your journal entry to read over what you wrote and add any new thoughts of reflections that might have come up for you.
Action item : Journal with the above prompts to see what’s coming up for you - what do you think is making you feel stuck? Trust your initial thoughts and try to dig deeper to see where these feelings are coming from. The deeper you dig, the easier it will be to figure out a plan to get you unstuck.
Step 3: Reconnect with Your Vision and Values
If you’re feeling stuck, it’s likely because your current situation isn’t fully aligned with what you truly want. This is a great time to pause and reconnect with your vision and values.
Ask yourself:
What kind of life do I want to create?
What excites or energizes me?
If I weren’t afraid of failing, what would I pursue?
Journaling about these questions or doing a Life Audit (a guided reflection on different areas of your life) can give you clarity on what’s missing and where to focus next.
Step 4 : Shift Your Mindset (From Overwhelm to Action)
One of the biggest reasons we stay stuck is because we believe we have to make many changes all at once. But real progress happens through small, intentional steps.
Instead of thinking: I need to change my whole life, reframe your mindset to:
What’s one small thing I can do today?
What’s one area I can focus on first?
How can I break this down into manageable steps?
How do I want to show up for myself every day?
By shifting your focus from fixing everything to taking one small step, you reduce overwhelm and create real momentum.
Action item : What’s making you feel overwhelmed? Now take that overwhelm and flip it around to create a positive affirmation that you can write down in your journal over and over again, or you can repeat to yourself throughout the day. Start shifting your feeling of overwhelm and channel it through taking small steps towards getting unstuck.
Step 5 : Take One Action (No Matter How Small)
Now that you have clarity and a new perspective, it’s time to take action. But don’t pressure yourself to figure everything out overnight—just commit to one step.
Here are a few ideas to get you started :
If you’re stuck in your career, update your resume or explore new skills.
If you’re feeling uninspired, try a new hobby or routine.
If you’re struggling with your mindset, start journaling or practicing gratitude.
If you’re feeling sad or low, schedule a coffee date or a walk with a close friend.
If you’re not sure how you feel, move your body! Do yoga, go for a walk, do pilates. Get the energy flowing in your body.
Action creates momentum. The sooner you start, the sooner you’ll start feeling relieved that you are at least taking action and moving away from feeling stuck.
You’re Not Stuck, You’re in a Transition
Feeling stuck is actually a sign that you’re ready for growth. It means your current situation no longer fits who you’re becoming—and that’s a good thing.
The key is to start small. Accept where you are, get clear on what’s holding you back, shift your mindset, and take one simple step forward.
You don’t need to have it all figured out or have the perfect plan. All you need to do is to just start with one small change you can implement right away and keep showing up for yourself.
Before you know it, you’ll realize you weren’t stuck at all—you were just preparing for your next chapter.
Need More Clarity? Download the Free Life Audit!
If you’re feeling stuck and don’t know where to start, the Life Audit Workbook can help.
This free, guided workbook will help you:
✅ Identify the areas of your life that need attention
✅ Gain clarity on what’s missing and what you truly want
✅ Set intentional goals that align with your values
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