Feeling stuck is something almost everyone experiences at some point in their lives.
According to Dr. Adam Alter, a professor at New York University, more than 90% of people can easily recall moments when they’ve felt stuck. In fact, he believes it’s such a common feeling that it’s a big part of being human.1
But the good news is, you don’t have to stay there. Here are 10 ways to help you break free and transform your life when you feel stuck.
1. Assess Where You Are
Take time to reflect on your current situation. Ask yourself important questions like, “What is holding me back?” or “What is making me feel stuck?”
Understanding the root causes of your feelings is the first step toward change.
Sometimes clarity comes from simply acknowledging what’s not working in your life, whether it’s a job, relationship, or lifestyle.
2. Set Small, Achievable Goals
When you’re unsure of where to go, setting massive, long-term goals can feel overwhelming. Instead, focus on smaller, actionable steps that are easier to achieve. These small wins build confidence and momentum.
Even something as simple as developing a new habit, like exercising regularly or journaling, can shift your mindset and help you see progress.
3. Embrace Change & Uncertainty
Sometimes we fear the unknown, which keeps us stuck. Learning to embrace uncertainty and accept that change is a natural part of life can open up new possibilities.
Focus on what you can control and let go of the fear of failure. Every step you take into the unknown brings growth, whether it works out as expected or not.
4. Seek New Experiences
Trying something new—whether it’s traveling, taking up a hobby, or meeting new people—can spark creativity and give you a fresh perspective.
New experiences can help break the monotony of your routine and lead to unexpected opportunities. Exploring outside of your comfort zone allows you to discover new passions and interests.
5. Surround Yourself with Positivity
The people you spend time with and the environment you’re in have a major impact on your mindset. Surround yourself with positive, encouraging people who support your growth.
It’s also important to limit exposure to negativity, whether it’s from media or toxic relationships.
Positive influences can provide the motivation and energy you need to make meaningful changes in your life.
6. Focus on Personal Growth
Invest in your personal development by reading books, attending workshops, or taking courses. Expanding your knowledge and skills can lead to new opportunities and give you a sense of purpose.
Personal growth isn’t just about learning; it’s about improving your mindset and becoming the best version of yourself. Even when you don’t know your next step, growing yourself equips you for whatever lies ahead.
7. Break Free from Limiting Beliefs
Often, the biggest obstacles to change are the negative beliefs we hold about ourselves, such as “I’m not good enough” or “I can’t do that.” Identify these limiting beliefs and challenge them.
Ask yourself if they’re really true or if they’re simply holding you back. Replacing these beliefs with empowering thoughts can transform your approach to life and open new doors.
8. Practice Gratitude
When life feels stagnant, it’s easy to focus on what’s missing or wrong. Shift your perspective by practicing gratitude. Start each day by reflecting on the things you’re thankful for, no matter how small.
Gratitude cultivates a positive mindset and helps you appreciate the present moment, making it easier to move forward with a sense of abundance rather than lack.
9. Take Action, Even If It’s Imperfect
One of the most common reasons people stay stuck is the fear of making the wrong move. Instead of waiting for the “perfect” solution, take small, imperfect actions. Progress is more important than perfection.
Every action, no matter how small, creates momentum and opens up new possibilities. Mistakes are part of the journey and often lead to valuable learning experiences.
10. Find a Mentor or Coach
Having someone guide you through your challenges can be incredibly valuable. A mentor or life coach can offer a fresh perspective, provide accountability, and help you clarify your goals.
They can also share their own experiences and offer advice on how to navigate difficult situations. Surrounding yourself with someone who has walked a similar path can accelerate your personal growth and help you avoid common pitfalls.
Feeling stuck doesn’t have to be permanent. By taking small steps, shifting your mindset, and being open to change, you can start moving forward again.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
