How Not to Stay Stuck: Reset, Revive, and Keep Moving Forward

Have you ever felt stuck—like you’re trapped in an ocean of nothingness? You craft a to-do list, but somewhere along the way, you can’t follow it. One day becomes a week, and before you know it, that to-do list is gathering dust. Your brain feels like it’s on strike—zero motivation, no thoughts, just pause.

But here’s the thing: it’s okay.

1. Give Yourself Permission to Pause

For me, the first move is giving myself some grace. I let my thoughts wander, but at the end of the day, I come back to the to-do list. I read it aloud and, just like Nike says, “Just do it.” If it matters enough to write, it matters enough to try again

2. Start Small—but Start

A 30-minute workout may feel impossible—but guess what? It’s also one of the easiest things to restart after a break. Eating healthy? It doesn't have to be overwhelming. Sometimes, I joke with myself: “Just don’t eat”—not literally, of course—but as a reminder that simplicity wins.

On days I don’t feel perfect, I remember: no one is. And that's perfectly okay. Failure isn't the enemy—it's the stepping stone. You fall, you land, you learn.

3. Self-Talk: Be Your Own Cheerleader

I love tuning into podcasts—especially ones about self-growth and motivation. Recently, a guest said: “Failure doesn’t mean losing.” That hit me. How we speak to ourselves matters more than we realize.

Self-talk isn’t just fluff—it’s science. Studies show that practicing self-compassion and speaking kindly to ourselves actually increases motivation rather than diminishing it. In experiments, people treated with self-compassion after mistakes showed greater drive to improve and bounce back—like studying longer after a failure—than those focused solely on boosting self-esteem or distractions. (PubMed)

4. The Power of Self-Compassion Meets Real Research

Self-compassion isn't just a feel-good slogan. It’s rooted in solid research:

• A meta-analysis of 15 studies (with over 3,000 participants) found that people who practiced self-compassion engaged more in healthy habits—like exercising, better eating, restful sleep, and stress management. (TIME)
  
  

• Among university students, self-compassion was a stronger predictor of mental well-being than motivation or criticism. That means treating yourself kindly improves how you feel, learn, and stay resilient. (PubMed)
  
  

• For people in high-stress academic or professional settings—like academia—brief self-compassion exercises led to better job satisfaction and engagement by reducing negative emotions. (SpringerLink)
  
  

Bottom line: self-compassion is a powerful tool for lifting motivation, reducing stress, and boosting follow-through.

5. Procrastination: Why It Happens and What Helps

Stuck in procrastination? Turns out, you're not alone—and it’s not just about laziness. Nearly 96% of people report procrastinating occasionally. (SAGE Journals) But it’s often about how a task feels—its importance, appeal, or difficulty—not just your willpower.

And here’s how motivation plays in: when you're driven by your own internal reasons (intrinsic motivation), you're more likely to stay on track. But if what you’re doing feels forced (extrinsic motivation), you’re more prone to avoid it. (econtent.hogrefe.com)

6. Self-Determination: Building Motivation from Within

Ever heard of Self-Determination Theory (SDT)? Developed by Deci and Ryan, it reveals that we’re most motivated when three psychological needs are met:

• Autonomy – Feeling in control
  

• Competence – Feeling capable
  

• Relatedness – Feeling connected
  

When these are supported, motivation flourishes. (Verywell Mind)

Final Thoughts: How to Break Free from Being Stuck

1. Pause, but don’t disappear – Allow breaks, but return to goals.

2. Simplify – Small steps build momentum.

3. Cheer yourself on – Use self-compassion, not harsh judgment.
   

4. Remember the research – Self-compassion boosts motivation and mental wellbeing.
   

5. Know procrastination isn’t personal – Think about task appeal and intrinsic drive.
   

6. Build inner motivation – Cultivate autonomy, competence, and connection.
   

Example of That Inner Dialogue

“I didn’t write today. That’s okay. You're human. You’ll write tomorrow. You’ve done it before—and you can do it again.”

That’s self-compassion speaking. And it works.