How to Move Forward When You’re Feeling Stuck
Visualize a world where your worries don’t hold you back.
It’s a funny thing about being human—we’re walking contradictions. We are hardwired to desire both comfort and control. We crave the gratification of progress, but strive not give up the familiar. This tug-of-war creates friction, an internal struggle that feels like being caught between two worlds: one where you desperately want change and another where you can’t quite let go of what’s holding you back.
That friction can show up as worry, frustration, or even paralyzing self-doubt. You know you need to make a move, to advance in some meaningful way, but you feel stuck, unsure of where to begin or how to navigate the quicksand of your circumstances.
Sound familiar? If you’re festering in that friction, unsure how to take the next step, don’t worry—there’s hope. Here are three mindset-shifting exercises to help you get unstuck and start moving forward.
1. Imagine a World Without Your Worries
Start by asking yourself this simple question: “How would my world look if I erased the concern that’s worrying me?”
Worry has a sneaky way of robbing us of clarity and energy. It’s like a fog that blinds us to the present moment and makes every obstacle seem insurmountable. But what if, just for a moment, you could erase that worry? What if you could imagine your life without the weight of the problem holding you down?
Here’s how:
Take a deep breath. Really, do it right now—inhale slowly, hold it for a few seconds, then exhale fully. Let your mind settle into the present moment. Instead of fighting the problem, embrace your current circumstances and accept them for what they are. Then, visualize a version of your life where that worry no longer exists.
What does it feel like to have the problem behind you? What opportunities or possibilities emerge in its absence? In this mental space, you can often identify a bridge—a path from where you are now to where you want to be. Those bridges might be small, like a single conversation or a tiny change in routine, but they exist. Look for them.
2. Shift Your Focus to Gratitude
Another question to ask yourself: “What is there to be grateful for today?”
Gratitude is like kryptonite to anxiety. The two emotions can’t occupy the same mental space—one has to give way to the other. So when you feel overwhelmed by worry or stuck in a cycle of frustration, make a deliberate effort to shift your focus to gratitude.
Start small:
What went well today, no matter how minor?
Who or what brings you joy?
What simple pleasures can you appreciate right now—a hot cup of coffee, the warmth of the sun, or a kind word from a friend?
When you focus on the good in your life, even in the smallest doses, it creates a ripple effect. Challenges seem less daunting, and your mindset becomes more solution-focused. Gratitude also reminds us that happiness isn’t something we achieve; it’s something we create for ourselves. The more you acknowledge what’s going right, the more empowered you feel to tackle what’s wrong.
3. Ask Yourself, “What’s the Next Best Move?”
When friction leaves you paralyzed, there’s one surefire way to break free: action. Not grand, sweeping action—just the next small, manageable step.
Start by asking: “What’s the next best move I can make right now?”
When we’re stuck, we tend to focus obsessively on the obstacle in front of us. It feels huge, overwhelming, and immovable. But shifting your focus away from the problem and toward a proactive solution—even a tiny one—can work wonders.
For example:
If you’re overwhelmed by a mountain of work, commit to tackling just one task.
If you’re struggling in a relationship, start with an honest conversation.
If you’re trying to improve your health, take a 10-minute walk or drink a glass of water.
Each small action chips away at the paralysis, creating momentum. And once you’re in motion, that momentum often builds on itself, carrying you further than you thought possible.
Finding Possibility in the Friction
Here’s the truth: friction isn’t your enemy—it’s a signal. It’s a sign that something in your life is ready to shift, to evolve. Instead of resisting it, lean into it. Use these mindset exercises to reframe your struggle as an opportunity for growth.
Visualize a world where your worries don’t hold you back. Fill your mental space with gratitude for what’s good in your life. And, most importantly, take action—no matter how small—to start bridging the gap between where you are and where you want to be.
The beauty of friction is that it can spark movement. And in that movement, change becomes possible. If you’re feeling stuck and unsure how to move forward despite your best efforts, therapy can be a powerful tool to help you untangle the mental knots holding you back. A trained therapist can offer fresh perspectives, practical strategies, and the support you need to navigate life’s friction points. Sometimes, the best way to take that next step is with someone walking alongside you.