Feeling Stuck? This 3 Step Reset Can Get You Moving
We all experience times when we feel stuck when progress stalls, clarity fades, and motivation dips. While this state can feel frustrating, it is important to recognize that feeling stuck is not a permanent reality. It is simply a moment in time, framed by a mindset that, while uncomfortable, is not bad. It simply is.
The good news? Feeling stuck offers an opportunity to engage in a three step reset. By finding clarity, embracing your present state, and developing intentional action, you can move beyond it and perhaps even emerge stronger, more focused, and energized.
The Surprising Advantages of Feeling Stuck
While feeling stuck may seem negative, there are surprising benefits to this space:
A chance to pause and reflect. It forces you to slow down, reflect, and reconsider your path.
An invitation to realign. It is an opportunity to check if your goals still resonate with you.
A motivator for exploration. Feeling stuck is uncomfortable, but that discomfort can serve as a powerful motivator. It can push you to open yourself up to unexplored ideas and opportunities you might not have considered otherwise.
Remember, staying stuck for too long can have downsides. Prolonged inertia can dampen confidence, lead to avoidance patterns, and increase stress. That is why this 3 step reset is a great tool to move beyond this mindset and get you moving again.
Step 1: Find Clarity — Recognize When You’re Stuck
Feeling stuck isn’t always obvious. Start by tuning into yourself:
What does feeling stuck feel like in your body? Do you feel tense, sluggish, restless, or drained? Are you low on energy or physically uncomfortable when thinking about certain tasks?
What thoughts are cycling through your mind? Are you telling yourself, “I’m overwhelmed”, “I don’t know where to start” or “It’s all too much”?
What emotions arise? Are you feeling frustration, anxiety, boredom?
Are you engaging in avoidant behaviors? Do you find yourself procrastinating, endlessly scrolling your phone, binge-watching shows, or busying yourself with low-priority tasks to avoid what really needs your attention?
These signals are not problems to fix. They are messages to notice. Gaining clarity about your current state is powerful because you cannot move forward if you don’t first understand where you are.
Step 2: Embrace Your Present State — Stuck is NOT bad, it is a reset trigger
The second step is to embrace your present state without judgment. You are not lazy or unmotivated. You are simply here.
Being stuck is also not permanent — it is a temporary and fleeting time in your life. You have been unstuck before, and you will be unstuck again. This moment does not define you — it is simply part of the cycle of growth and progress.
This all might sound a bit “self-helpy”, but let’s be clear: this perspective is deeply practical. Embracing where you are is a pragmatic key to unlocking progress. Why? Because fighting your current state with frustration or self-criticism only drains your energy and keeps you stuck longer. Acceptance clears the mental clutter, allowing you to focus on what is next, allowing you to be better positioned to make intentional choices.
Step 3: Develop Intentional Action — Small Steps, Big Shifts
Once you’ve found clarity and embraced where you are, you are ready to take action. But this is not about sweeping transformations overnight. Small, intentional actions create momentum.
Set “Early Win” Goals: Choose simple, achievable tasks that provide a sense of progress. Even making a plan is a win. Break goals down into manageable, actionable SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) are especially effective. Here are some examples:
Instead of “Update my resume”, try “Draft a list of skills to include in my resume by Friday”.
Instead of “Figure out my career path”, try “Schedule a 30-minute coffee chat with someone whose career I admire”.
Instead of “Get all my projects completed”, try “Ask my manager and/or team for clarity on which project is the top priority”.
Create an Energizing Accountability Structure: How will you hold yourself to these goals in a way that motivates rather than drains you? Accountability is all about staying energized and supported, not about blame. Consider:
An accountability buddy: Someone who can cheer you on and keep you honest.
A coach. Coaching provides structured support, helping you stay focused, break through roadblocks, and celebrate progress with clear, personalized action plans.
A personal reward system: What small rewards genuinely lift your spirits? A favorite coffee after completing a task? A walk in the park?
Visible reminders: Write down your accountability plan and keep it where you will see it daily…on your desk, in a journal, or as a phone reminder.
Celebrate Every Win — No Matter How Small: Discipline yourself to recognize accomplishments, even when you don’t “feel” them. Completed a task? Celebrate it. Took one step forward? Celebrate it. Celebration builds momentum. It tells your mind and body: We are making progress.
Stay Curious, Not Judgmental: If you miss a goal, don’t default to self-criticism. Curiosity opens the door to solutions; judgment slams it shut. Instead, return to the 3 Step Reset:
Find Clarity: I did not meet that goal - what happened?
Embrace Your Present State: It is what it is…this moment does not define me.
Develop Intentional Action: What adjustment can I make? How can I move forward from here?
Final Thoughts: Moving Beyond Stuck
Feeling stuck is part of the human experience. It is a pause, not a stop. By approaching this space with clarity, embrace, and intentional action, you transform it from a place of frustration into a launchpad for progress.
Set small goals, build supportive accountability, celebrate every step, and stay curious. And if you need extra guidance, coaching can provide the support and perspective to help you navigate your way forward.
You may feel uncomfortable, but you are not stuck; you are just getting ready to move.