How to Get Yourself Moving Forward When You Feel Stuck

Do you feel stuck? I think everyone does from time to time.

Sometimes there’s simply too much to do, and you don’t know where to begin. Other times, life seems to come to a standstill because circumstances are beyond your control. Illness, family emergencies, waiting for important news, or major life transitions can leave you feeling as though everything has been put on hold.

When life feels uncertain, the best strategy is to shift your attention away from the things you cannot control and focus on the things that remain within your control.

Why We Feel Stuck

Most of us have a general sense of how our day, week, or month will unfold. When that sense of familiarity is suddenly replaced with uncertainty, decision-making becomes much more difficult.

We may hesitate to make plans or begin projects because we think circumstances could change tomorrow. It’s no wonder we become anxious, overwhelmed, and unmotivated.

The feeling of being stuck is real, but it doesn’t mean you have to stop moving forward.

Here are several strategies that can help when you feel stuck in a holding pattern

Get Outside and Walk

One thing that always helps me move past the feeling of being stuck is getting outside for a walk. Fortunately, I always have a willing companion because my dog, Buddy, loves to go for walks.

Physical movement helps break mental gridlock. Fresh air and sunshine improve mood and perspective, but even on gray, gloomy days, changing your surroundings and walking for a few minutes can help you think more clearly. Research shows that even a short walk around the block can reduce stress and anxiety while improving mental clarity.

Call a Friend or Colleague

Reach out to a friend or colleague and tell them what’s weighing on your mind. Talking through a problem often makes it feel much more manageable.

When we keep our worries to ourselves, they tend to grow larger than they really are. You’re probably familiar with the expression, making a mountain out of a molehill. My mother used to say that to me whenever I became overwhelmed.

Now I’ve learned that sharing what’s making me feel stuck helps me understand the situation more clearly. Often, the other person offers a fresh perspective that I hadn’t considered.

Make a List of Things That Are Within Your Control

Take out a piece of paper and divide it in half.

Label one side:

Things That Are Not in My Control

Label the other:

Things I Can Control

When life feels uncertain, it’s surprisingly comforting to recognize just how many things remain within your control.

For example:

• What time you get up.
• What you eat.
• Whether you exercise.
• How you spend the next hour.
• Whether you pay bills, answer emails, or schedule appointments.
• How you care for your home.
• Whether you ask for help.
• Your attitude.

Then write down the things that are making you feel stuck on the “Not in My Control” side.

Finally, on the back of the page, make a simple plan for how you’ll respond if each situation unfolds the way you’re worried it might. Having a plan, even one you hope you never need, often reduces anxiety because you’ve already thought through your next steps.

Do One Small Productive Thing

Here are some small productive things that you can easily do around the house. These are simple tasks that take only a few minutes.

• Empty the dishwasher.
• Sort a pile of mail.
• Schedule an appointment.
• Water the plants.
• Clear one countertop.

The goal isn’t productivity for productivity’s sake. The goal is to remind yourself that you can still make progress despite uncertainty.

Maintain Your Basic Routines

As much as possible, maintain your normal habits and follow your usual morning and evening routines.

Getting enough sleep and eating regular meals are two of the most important forms of self-care during stressful times.

If you tend to snack when you’re anxious, stock your refrigerator with healthy choices like cut carrots or celery. If stress causes you to skip meals, plan several smaller meals throughout the day.

The interesting thing is that when the rest of life feels uncertain, familiar routines provide stability and comfort.

Give Yourself Permission to Pause

Everyone gets stuck from time to time.

If you find yourself avoiding work or feeling unable to move forward, it doesn’t necessarily mean you’re being lazy. It may simply mean that life has thrown you a curveball, and coping with uncertainty is emotionally exhausting.

Give yourself grace.

Rest, read, pray, journal, or simply sit quietly. Sometimes that’s exactly what you need.

Remember, you’re not giving up, you are simply pressing pause.

This may be a season of waiting. We live in a world of instant answers and immediate gratification, so waiting can feel especially uncomfortable. During these seasons, lean on your routines and habits. Small, familiar actions can provide reassurance when everything else feels uncertain.

“When life feels out of your control, choose one small action that helps you regain a sense of control and momentum.”

Focus on the Next Step, Not the Entire Journey

Rather than trying to solve every future problem, focus on today’s next step.

Ask yourself:

“What can I do today that will move me forward?”

Each small action builds momentum. As always, one step leads to another, bringing you closer to where you want to be.

Conclusion

Feeling stuck is a normal response to uncertain circumstances.

Although you can’t control everything happening around you, you can control how you respond. Choose one small action that helps you regain a sense of control and momentum.

Eventually, the waiting will end, circumstances will change, and you’ll discover that those small, steady steps kept you moving forward all along.

If you’re feeling stuck because of clutter, overwhelm, or a major life transition, you don’t have to figure it out alone. Together, we can identify practical next steps and create a plan that helps you move forward with confidence. Contact me to learn more about my in-person and virtual organizing services.

Diane Quintana Professional Organizer

Diane N. Quintana is a Certified Professional Organizer®, ICD® Master Trainer, owner of DNQ Solutions, LLC, and co-owner of Release Repurpose Reorganize. Based in Atlanta, she specializes in helping clients with ADHD, hoarding behaviors, autism, and chronic disorganization. Diane is the author of five books and a contributor to ICD’s latest publication on chronic disorganization, where she wrote the chapter on Aging. She is the current President of the Institute for Challenging Disorganization and is passionate about teaching practical organizing strategies that stick. Please reach out to Diane today for help with getting your life or business organized.

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