We’ve all been there—moments when life feels heavy, or progress seems out of reach, and we feel stuck. Whether it's emotional, physical, or spiritual, this sense of stagnation can drain our energy and leave us questioning how to move forward. But here’s the thing: even the tiniest of efforts can begin to change the trajectory. You don’t need to overhaul your entire life to get dislodge whatever is blocking that flow. Sometimes, it’s about making small but intentional shifts that create ripples of change.
1. Recognize and Accept Where You Are
The first step to getting unstuck is acknowledging where you are without judgment. It's easy to feel frustrated or disappointed in yourself for feeling stagnant, but that mindset keeps you trapped. Instead, honor this moment as part of your journey. Sometimes life slows us down so we can recalibrate, reflect, or simply rest. Accepting where you are right now opens up the possibility of movement. Practice: Take 3 minutes to be with yourself, in whatever state you're in. Inhale and exhale a few times, and then just acknowledge how you're feeling in this moment, without any judgement, without any shame or resistance. Just simply be curious and allow what is to be acknowledged.
2. Start Small: One Tiny Shift Can Make a Big Difference
When we think about getting unstuck, it’s common to imagine we need some grand transformation to move forward. But the truth is, change often starts with something as simple as a five-minute walk, a deep breath, or choosing a more uplifting thought. These small efforts might seem insignificant, but they set things in motion. They remind you that you’re not powerless, that you have the ability to make decisions—no matter how small—that guide your life in a new direction. Practice: Within the first hour of waking, do something different an out of your normal process. This can be taking a 5 minute walk outside, starting your day with journaling or breathwork, or creating a small movement practice. Small shifts in our life is what makes up the big changes.
3. Physical Movement: The Body as a Catalyst
Our physical state can mirror our emotional and mental state. When we’re stuck, we often feel it in our bodies—tension in the shoulders, fatigue, or restlessness. Moving your body, even in the smallest ways, can release that tension and shift your energy. A quick stretch, a few mindful yoga poses, or even a slow, meditative walk can reintroduce flow into your body and create space for new thoughts and feelings. Physical movement is a simple yet powerful way to signal to yourself that change is possible.
Practice: Get up and move. Introduce some shaking into your day by turning on a song and just getting up and shaking/dancing. Or, put on some shoes and go for a run or walk. Find the kind of movement that breaks the energy up and set an alarm for just 5-10 minutes of this. This can have a huge impact on any density you may be stuck in.
4. Reconnect with Your "Why"
One of the most effective ways to break free from stagnation is to reconnect with your purpose or what lights you up. When we lose sight of our "why," it’s easy to feel directionless and stuck. Take some time to revisit what excites you, what motivates you, and what brings you joy. Even if these things feel distant or hard to access right now, reflecting on them can reignite the spark that helps you get back into motion.
Practice: Journal for 5 minutes about something that excites you. If nothing comes to mind, write about what used to light you up, or what you imagine might bring you joy in the future. This practice helps you reengage with your inner motivation.
5. Shift Your Mindset: From Stuck to Curious
Being stuck often comes with a heavy mindset—feeling trapped or hopeless. A simple but profound way to shift out of this is to invite curiosity into your experience. Instead of thinking, "Why am I stuck?" ask, "What can I learn from this?" or "What small step can I take today?" This subtle shift in perspective helps you move from a place of frustration to one of possibility. Curiosity leads to exploration, and exploration leads to movement.
Practice: The next time you feel stuck, ask yourself, “What is this teaching me? What is spirit trying to communicate? What is is that I'm meant to let go of? What wants to come through for me right now?” Let curiosity guide you to a deeper understanding of where you're at and what is happening for you right now.
6. Lean Into Support: You Don’t Have to Do It Alone
Sometimes we get stuck because we try to do it all ourselves. Reaching out for support, whether it’s a friend, mentor, or spiritual guide, can give you the encouragement and perspective needed to see a way forward. Talking things through, getting a fresh perspective, or simply feeling seen by someone else can remind you that you’re not alone in this. Often, the act of sharing where you’re stuck can dissolve some of the heaviness.
Tip: Call someone who you can be entirely yourself with and ask if they can hold you while you share where you're at right now.
7. Trust the Process: Movement Breeds More Movement
As you begin to make small shifts, trust that momentum will build over time. One small action may not solve everything, but it sets the stage for more actions to follow. Trust that each tiny effort you make is part of a greater process of unfolding, even if the changes are not immediate. The key is to stay patient, consistent, and compassionate with yourself as you navigate this period.
Practice: Each evening, write down one small step you took that day to move forward, no matter how small. This practice reinforces the idea that progress is happening, even in subtle ways, and builds confidence for tomorrow.
Getting unstuck doesn’t require an elaborate plan or a dramatic change in life. It begins with recognizing where you are, honoring the small steps, and trusting the process. Tiny efforts build momentum, and before you know it, you’re on a path that feels lighter, more energized, and full of possibility.
If you're feeling stuck and wish for some mentoring, I offer calls personalized to help you move stuck energy, feel supported and map out practices that align with your goals. Reach out anytime.
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