Do you ever feel like your life is on autopilot? Or you can’t remember the last time you felt challenged or excited about something, either at work or in your personal life (or maybe even both)?

These feelings are all symptoms of being “stuck,” whether you’re burned out, overwhelmed, or underwhelmed. It’s not uncommon, especially following the pandemic where many people reevaluated their personal and professional priorities. In fact, in late 2021, 75% of American workers reported feeling stuck in life.

The good news is that you can become unstuck with just a few proactive steps. We’ve compiled six different life hacks to help you figure out where you’re feeling stuck and how you can start to move forward.

#1: Audit friction in your life

Before you start making any drastic changes, take some time to reflect on what areas of your life feel unfulfilling. In his book, Anatomy of a Breakthrough: How to Get Unstuck When It Matters Most, Adam Altman identifies three categories of pain points to look at: unhelpful emotions, thought patterns, and behaviors.

If you can figure out what areas cause the most friction, Altman says you can then identify an intervention – or a way to overcome that feeling of becoming unstuck. Consider DIYing your own friction audit or work with a professional coach who can help you uncover where you feel stuck.

#2: Set goals that resonate

Once you have an idea of what you want to change, create a specific goal to make it happen. Research shows that setting goals contributes to higher motivation and confidence. But the way you set your goals impacts whether or not you’ll be successful; after all, we’ve all made New Year’s resolutions and promptly forgotten them by January 15.

The key to effectively setting and achieving a goal is to create an action plan that spells out the benefits and works out the steps to get there. Author and speaker Zig Ziglar is known for his multi-step system for creating better goals. After identifying the goal itself, Ziglar recommends outlining the following details to make it happen:

• Benefits
• Obstacles
• Necessary skills and knowledge
• People who can help
• Action plan
• Deadline

By mapping out the path to feeling unstuck, you’ll be much more likely to make it happen.  

#3: Consider career advancement opportunities

If you feel stuck at work, think about going back to school to advance your career, whether you’re interested in exploring a new field or want to pursue more challenging opportunities where you are. According to one study, adults who pursued some type of professional learning cited the largest benefits as expanding their professional network (65%) and advancing within their current company (47%).

If you’re looking for higher earning potential, additional education can help. The U.S. Bureau of Labor Statistics reports median weekly earnings by degree. Workers with Master’s, professional, and doctoral degrees earn significantly more than those with a Bachelor’s degree or less.

Any of these options could be an impactful way to get financially unstuck while also contributing more at work.

#4: Prioritize personal time

It can be difficult to prioritize personal time, whether it’s the time to work on your goals or simply give yourself some self-care and creative space. But it’s so important to create boundaries that allow you to prioritize yourself each week. Otherwise, you run the risk of prolonging that feeling of being stuck and spiraling into the world of burnout.

Look back at the areas of friction from your audit and make the effort to address them. Maybe that’s spending more time with friends or working on a creative project. Here are time management strategies to help you effectively set boundaries:

• Block off time in your calendar
• Utilize child care (such as at work, the gym, or getting help from family)
• Communicate your priorities with family and co-workers
• Delegate what you can at work and home

#5: Upgrade your personal and professional networks

Author and entrepreneur Jim Rohn famously said, “You are the average of the five people you spend the most time with.” You may or may not agree with this axiom in full, but it does underscore the importance of who you spend time with.

A recent study shows that “emotional contagion” is a real thing. Your own behavior can change based on the emotions of the people you spend time with. So if you’re constantly feeling anxious or worried, it’s worth looking at who you’re spending time with and how they make you feel.

This is especially true as you start to make positive changes in your own life. Surround yourself with people who offer support and encouragement, rather than those who don’t understand or approve of your journey to feel unstuck.

#6: Celebrate your wins

As you work on improving areas of your life that feel stagnant, incorporate a gratitude practice along the way. This helps you focus on the progress you’re making, which is just as important as the final goal itself.

Journal out small wins and actions you’ve taken, or send a text to an accountability partner. This step is a lot easier when you’ve broken down your goal into an action plan as we recommended in step two. You’re already in the mindset to understand what it takes to get unstuck. So you’re well-prepared to appreciate yourself throughout the process, not just when you reach the end. 

Moving forward in life and at work

Feeling stuck is not an uncommon part of life. Incorporating just a few of these hacks can get you back on track to feeling motivated, excited, and ready for your next adventure. Start with some time for reflection and planning to propel yourself into the next level of your career and life.