Feeling like you’re just keeping your head above water isn’t the same as living.
You’re going through the motions, ticking boxes, doing what’s needed, but not really moving forward. It’s frustrating, disheartening, and often hard to explain to other people. Of course, that stuck feeling doesn’t mean you’ve failed. It usually just means something needs to change in a way that finally makes space for you again. If your life feels stalled, and you’re ready to get moving again, here are some straightforward ways to do just that.
1. Let go of the pressure to figure everything out at once.
When life feels stuck, the instinct is often to overhaul everything—your job, your goals, your whole personality. However, trying to fix everything at once is overwhelming and rarely helpful. Start smaller. You don’t need a five-year plan right now. You just need one decision that feels slightly more aligned than the last one. That’s movement too.
2. Do one thing differently this week, even if it’s tiny.
Stagnation thrives in routine. If your days are identical, it’s no wonder everything feels numb. Interrupt that cycle by doing something, anything, differently. Walk a new route. Rearrange a room. Say yes to something you’d usually avoid. It doesn’t have to be meaningful—it just has to break the rhythm enough to remind your brain that newness is possible. That’s often all it takes to spark momentum.
3. Stop waiting until you feel motivated.
Motivation is unreliable, especially when you’re stuck. If you’re waiting to feel excited or energised before you make a move, you’ll be waiting a long time. Action often has to come first. Try doing something even when you feel flat. You might be surprised at how simply showing up—without enthusiasm—can lead to something real. Progress doesn’t always begin with a spark. Sometimes it starts with dragging yourself through the door anyway.
4. Allow yourself to mourn what didn’t happen.
Stuckness often hides grief. Maybe life didn’t turn out how you hoped. Maybe the dream faded. Maybe time ran out, and that hurts. However, we don’t always give ourselves the space to mourn what could’ve been. Make room for that sadness. Ignoring it won’t make it go away—it just keeps you rooted in place. Once you acknowledge what you’ve lost, you’re freer to move toward what could still be possible.
5. Reconnect with something that used to make you feel alive.
When life feels stagnant, it helps to return to the things that used to light you up. Not because they’ll fix everything, but because they remind you of who you are underneath the stuckness. Maybe it’s an old hobby, a place you haven’t been in years, or a part of your personality you’ve pushed aside. Revisit it. Reclaim it. It might be the spark that gets things moving again.
6. Redefine what “progress” even means.
If you’re measuring progress by major milestones or public wins, no wonder you feel like nothing’s happening. Not all forward movement is loud or obvious. Sometimes it’s internal, quiet, and unseen. Progress can be choosing rest without guilt. Saying no. Speaking up. Changing a thought pattern. Don’t dismiss these things just because they don’t make a good social media post—they matter just as much.
7. Say something out loud you’ve only been thinking.
When you’re stuck, your thoughts can start to feel like a loop—private, endless, and heavy. But saying something out loud—whether it’s to a friend, a therapist, or even to yourself—can cut through that fog. It makes things real. It interrupts the internal spiral. And it opens the door to new perspectives you can’t always find when everything stays bottled up.
8. Stop pretending everything’s fine.
Putting on a brave face when you’re stuck is exhausting. You don’t have to tell the whole world, but you do need to admit to yourself when you’re not okay. There’s relief in honesty—and often, the moment you stop pretending is the moment you start to move because now, at least, you’re working with the truth.
9. Check if your routines are comforting or just numbing.
Routines can be helpful, but only when they actually support you. Sometimes, the habits you rely on for stability are just keeping you emotionally sedated. Ask yourself: Does this routine make me feel grounded, or does it just help me avoid feeling anything? If it’s the latter, it might be time to shake things up, even gently.
10. Give yourself permission to do something just because it feels good.
We often make choices based on what’s useful, logical, or productive. The thing is, joy has value too, and when you’re stuck, pleasure can be the thread that pulls you forward again. You don’t need a reason. You don’t have to justify it. Doing something just because it feels nice is a perfectly valid way to reconnect with your sense of aliveness.
11. Talk to someone who sees you clearly.
When you’re treading water, it’s easy to lose sight of who you are. The right person—someone who remembers your strengths, your spark, your essence—can remind you of things you’ve forgotten. They won’t push you or fix you. But their belief in you might be the gentle nudge you need to try again. Sometimes, a little borrowed hope goes a long way.
12. Drop the guilt for not being further along.
Guilt can be paralysing. The more you beat yourself up for being stuck, the harder it becomes to take even the smallest step forward. Progress can’t grow in a space soaked with shame. Try treating yourself like someone who’s doing their best with what they’ve got—not someone who’s failed. You don’t owe the world a timeline. You just owe yourself some grace.
13. Move your body to unlock your mind.
Sometimes the only way to get things flowing again is through motion. You don’t need to hit the gym or run a marathon—just go for a walk, stretch your limbs, shake off the tension. Physical movement helps dislodge stuck energy. It signals to your brain that you’re not frozen. That something, even if small, is happening. That you’re still here, still capable, and still moving forward, one step at a time.
