When You Feel Stuck: How to Take the First Step Toward Change

Feeling stuck doesn’t always look like falling apart. Sometimes, it looks like holding it all together on the outside—while quietly fading on the inside.

In this powerful episode of Reset & Reclaim, we talk about what it really means to feel “stuck,” and how to move from mental fog and procrastination into clarity and aligned action. You’ll hear real client stories, simple mindset shifts, and practical nervous system tools to help you reconnect with your momentum—without pushing or shaming yourself.

We explore:

• Why being stuck is often a sign of nervous system overload—not laziness
• The difference between “fog stuck” and “friction stuck”
• How micro-steps, identity shifts, and somatic resets help you move forward
• A 5-day gentle reset plan you can try this week
• Journal prompts, grounding practices, and self-trust strategies that work

This episode is a gentle reminder that clarity doesn’t come from overthinking—it comes from showing up for yourself, one small step at a time.

What You’ll Learn

• How to reframe being stuck as a form of wisdom, not failure
• 3 small questions to shift your momentum today
• Tools to regulate your nervous system before taking action
• A 5-day reset plan to reconnect with your voice, energy, and future vision

Mentioned in This Episode

• ✨ Reset & Reclaim Self-Paced Course
• 🤝 Free Group Coaching Sessions
• 🧭 Private Coaching with Empower Life Coach
• 📝 Download the 5-Day Reset Plan and Reflection Prompts (Free Resources)

Transcript

Welcome back to the Reset & Reclaim podcast—real steps, real growth, real you.

Today, we’re talking about something that doesn’t always look dramatic on the outside—but feels overwhelming on the inside: feeling stuck.

You know the feeling.

You’re not falling apart. But you’re not moving forward either.

You’re going through the motions—doing the dishes, answering emails, checking social media—but deep down, you feel like you’ve lost your spark.

You know you want more—but you don’t know where to begin.

You keep telling yourself: “I just need to get it together.” But then the week passes. And then another. And then another.

You’re not lazy. You’re not broken. You’re just stuck.

And today, we’re going to talk about how to shift that—one small, brave step at a time.

Let me tell you a story.

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The Story of Alina

Alina is a client I worked with last year. She’s in her late 30s, working in marketing at a mid-sized company in the Bay Area. From the outside, things looked stable—she had a job, a partner, a dog she adored, and a well-organized home.

But inside, she felt like she was slowly disappearing.

Every day was a repeat of the last: wake up, scroll through email, back-to-back meetings, crash on the couch, fall asleep to a show she wasn’t really watching.

She wasn’t in a crisis. But she wasn’t living, either.

When we first started working together, she said something I’ll never forget:

“I’m not unhappy. I’m just… not here.”

She had goals, dreams, creative ideas—but they were all buried under a fog she couldn’t name. She’d bought courses she never finished. She’d bookmarked job listings but never applied. She’d even considered moving cities, but couldn’t imagine making that kind of decision.

And that’s the thing about feeling stuck. It’s not about being lazy or unmotivated. It’s often about carrying too much—too many fears, too many choices, too many unspoken “what ifs.”

When your nervous system is overloaded, your brain doesn’t say “let’s get creative!” It says, “let’s stay still and stay safe.”

But here’s the good news: stuck isn’t permanent.

It’s a sign. A signal. A message from your mind and body that something needs to shift.

For Alina, the first shift wasn’t big. It wasn’t quitting her job or moving across the country.

It was starting with this question:

“What’s one thing I can do this week that brings me back to myself?”

She thought about it. Not what she should do. Not what her partner wanted. Not what her boss expected. Just… her.

And you know what she chose?

Sitting outside on her porch for 10 minutes every morning—with no phone, no email, no agenda.

That small act began to wake her up inside.

She started journaling again. She signed up for a local pottery class. She had a conversation with her manager about shifting her role. Eventually, she launched a freelance project that had been sitting in her notes app for over a year.

And it all started—not with a plan—but with presence.

With one small decision that said: “I’m not ignoring myself anymore.”

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In today’s episode, I’m going to help you walk through that process yourself.

You’ll learn:

• Why “stuck” is often a sign of inner wisdom—not failure

• How to move from overthinking to aligned action

• 3 small questions that can shift your momentum immediately

• And how to regulate your nervous system so that action feels possible again

You’ll also hear more about the free tools we have at Empower Life Coach to support this process—plus an invitation to join our upcoming group coaching series.

Because the truth is—you don’t have to have the whole map to start walking.

You just need a next step.

And together? We’ll find it.

Part 2: Understanding What “Stuck” Really Means

So, let’s pause here and get honest about the feeling of being stuck.

It shows up in different ways for everyone.

For some people, it looks like scrolling for hours and then feeling guilty.

For others, it’s a spotless house—but an untouched creative project gathering dust.

For some, it’s staying in a job, a city, or a relationship long past its expiration date because “at least it’s familiar.”

You might say:

• “I’m tired all the time, but I can’t rest.”

• “I have ideas, but I never act on them.”

• “I want something different, but I don’t know what.”

These aren’t flaws. They’re flags. And most of the time, they point to one thing: overwhelm without a path forward.

Let’s break this down:

When you’re stuck, it’s rarely because you don’t want change. It’s because:

• You’re afraid of making the wrong decision

• You’re not sure what step comes first

• You’ve tried before and it didn’t stick

• You feel like you should already “have it together”

Here’s something I tell my coaching clients all the time:

“Stuck is not the absence of effort. It’s the presence of too many unspoken pressures.”

So what do we do about it?

We slow down the noise—and we start listening.

Not to the guilt. Not to the pressure. But to your deeper voice. The one that still knows what you care about, even if it’s been quiet for a while.

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The Two Kinds of Stuck

I’ve noticed that “stuck” tends to show up in two major ways:

1. The Fog Stuck:

You’re doing all the things, but none of it feels right. You’re not sure what you want, so you float. You go through the motions, hoping that clarity will just land on your lap. But it never seems to.

This is the kind of stuck that feels numb. Like something is missing, but you don’t know what.

2. The Friction Stuck:

You do know what you want—but the resistance is real. You keep bumping up against fear, procrastination, or self-doubt. Maybe you’ve tried before and failed. Maybe your inner critic is screaming louder than your courage.

This is the kind of stuck that feels heavy. Like pushing against a wall with no give.

Which one do you relate to most right now?

It’s okay if it’s both. Sometimes we swing between them in the same week, the same day, even the same hour.

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Why Motivation Isn’t the Answer

A lot of the time, when we feel stuck, we try to jolt ourselves into action with motivation.

We say:

• “I just need to get my act together.”

• “Maybe I should listen to another podcast.”

• “Let me scroll through Instagram for inspo.”

But here’s the thing: motivation is a terrible first step.

Because motivation comes and goes. It’s not consistent. It’s reactive.

What you actually need is momentum—and momentum doesn’t start with a giant leap. It starts with a shift in nervous system state.

This is why we talk so much about nervous system regulation inside Empower Life Coach.

Because when your system is dysregulated—when you’re anxious, depleted, or in freeze mode—it’s almost impossible to take intentional action.

That’s why so many smart, capable, driven women feel stuck and confused.

It’s not a mindset problem.

It’s a nervous system pattern that needs to be gently re-trained.

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A Reset Practice: Ground First, Then Move

Let’s try this together. If you’re not driving or multitasking, pause and try this short grounding reset.

Sit with both feet flat on the floor. Let your hands rest in your lap.

Take a deep breath in through your nose… and slowly exhale through your mouth.

Now again—this time, longer. Inhale… 2… 3… 4…

Exhale… 2… 3… 4… 5…

Now ask yourself gently:

“What do I need right now?”

Let the answer rise—not the answer you think you should give. The one that’s real.

Maybe it’s clarity.

Maybe it’s rest.

Maybe it’s support.

Maybe it’s a plan.

Whatever it is—honor it.

That’s where your next step begins. Not from panic or pressure. But from presence.

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A Journal Prompt to Shift the Fog

Later today or tonight, I want you to spend just 5 minutes with this journal prompt:

“If I wasn’t afraid of failing, what’s one thing I would try this month?”

Write whatever comes to mind. No censoring. No editing.

Just let it spill onto the page.

You don’t have to act on it yet. Just let it exist in the light.

That’s step one.

Part 3: The Power of Micro-Steps and Identity Shifts

So now that we’ve talked about how “stuck” really shows up—and how it’s often tied to overwhelm, not laziness—let’s talk about what actually works to get things moving again.

Because here’s the truth:

Big change doesn’t start with big moves. It starts with small, consistent shifts—especially the ones that align with who you want to become.

This is where the idea of micro-steps comes in.

Let me tell you a story.

A client of mine, Jasmine, once told me she felt stuck in her career. She was burned out in her tech job but had no clue what she wanted instead. Every time she thought about updating her résumé or applying somewhere new, she froze. She’d end up watching YouTube, then feeling bad about “wasting” another evening.

So we broke the problem down.

Instead of starting with the résumé, we started with five minutes of journaling each morning.

Just five minutes.

The prompt? “What kind of work lights me up?”

She did that for a week.

The next week, she added a 10-minute window on Fridays to browse LinkedIn—not to apply, just to notice what felt interesting.

By week three, she had a note in her phone called “jobs that might fit me better.”

And by week five? She scheduled one informational interview with someone in a role she was curious about.

That’s momentum.

No “just get it together” motivation required.

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Micro-Steps Redefine Success

The beauty of micro-steps is this:

• They feel safe to your nervous system

• They’re repeatable

• They build trust with yourself

If you’ve ever set a huge goal—like writing a book, starting a business, switching careers—only to stall out after a week… it’s probably not that you didn’t care.

It’s that your brain and body weren’t ready to leap that far that fast.

Micro-steps let you build the bridge, brick by brick.

Try these:

• Instead of “figure out my life,” try “name one value I want to honor this month.”

• Instead of “fix my finances,” try “track one purchase today and notice how I felt about it.”

• Instead of “quit my job,” try “talk to one person doing something I’m curious about.”

Each small step becomes proof:

“I can trust myself to take action, even if it’s tiny.”

And that’s how identity starts to shift.

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Who Are You Becoming?

Most people try to change their actions first.

But lasting transformation comes when you update the identity underneath the action.

Think of it this way:

Someone who identifies as a runner doesn’t have to hype themselves up to jog.

Someone who sees themselves as a writer doesn’t wait for inspiration every day—they just write.

So instead of asking, “What should I do?”—ask:

“Who am I becoming?”

Are you becoming someone who:

• Shows up even when it’s awkward?

• Honors rest without guilt?

• Speaks kindly to herself in hard moments?

• Follows through—imperfectly but consistently?

You don’t have to become her all at once.

You just have to act in alignment with her—one moment at a time.

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Nervous System Anchoring: The 3-Minute Rule

Here’s a tool you can try this week. I call it the 3-Minute Rule.

When you feel stuck, overwhelmed, or frozen in place, ask:

“What’s something I can do in the next 3 minutes that my future self will thank me for?”

Then do just that—and stop there.

Some ideas:

• Send one email

• Write down your top 3 priorities

• Drink a glass of water

• Step outside and breathe for one minute

• Set a 15-minute timer and start the thing you’ve been avoiding

You don’t need to do everything. Just move the needle.

And when you do? Celebrate it.

Say to yourself: “That counted. I showed up.”

Because consistency, not perfection, is what creates real shifts.

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Let’s Reflect

I want to pause here and offer you a reflection prompt. You can journal on this later or just think it through in the next quiet moment:

“What’s one small action I can take this week that aligns with the person I’m becoming?”

That’s it. One action.

And if nothing comes to mind? Try this:

“What does the version of me who’s already moving forward do with her morning?”

“What does she say to herself when she’s afraid?”

Let those questions guide you.

Because when we align our actions with our future identity—even in tiny ways—we begin to live into that version of ourselves, day by day.

Part 4: Reframing Fear and Reclaiming Your Voice

Let’s talk about fear.

Because when we’re stuck, fear isn’t just in the background—it’s running the show.

Sometimes it’s loud, like:

“What if I fail?”

“What will people think?”

“What if I waste time, money, energy, and end up right back here?”

Other times, it’s subtle:

“Maybe I’m not cut out for this.”

“I’ll do it when I have more clarity.”

“I just need to get more organized first.”

Sound familiar?

Fear often disguises itself as “being realistic.”

But really, it’s your nervous system trying to keep you safe—from judgment, embarrassment, disappointment.

And while that’s totally human…

It’s not how we reclaim our lives.

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Fear Isn’t the Enemy—Avoidance Is

Here’s the thing: Fear itself isn’t the problem. It’s how we relate to it.

Avoiding fear keeps us stuck.

But when we turn toward it, with curiosity instead of shame, something powerful happens.

We begin to see that fear is just a signal.

It’s not a stop sign.

It’s not a verdict.

It’s just your body saying:

“This is unfamiliar. This feels risky. Are we safe?”

So let’s practice reframing fear.

Instead of:

“I’m scared, so I shouldn’t do it.”

Try:

“I’m scared, so this probably matters to me.”

Instead of:

“I need to wait until I’m confident.”

Try:

“Confidence is built by doing, not by waiting.”

That’s how we start moving—with fear, not against it.

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A Story About Voice

A few years ago, I worked with a woman named Layla.

She was wildly creative, deeply intuitive, and had so much to offer. But she had spent most of her adult life second-guessing her voice.

She had ideas for a podcast, for a blog, for a coaching business—but every time she sat down to start, she’d freeze.

Not because she didn’t care. But because she kept thinking:

“What if people think I’m not qualified?”

“What if I say the wrong thing?”

“What if I put myself out there and nobody cares?”

Classic fear of visibility.

And listen—this is not a personality flaw.

This is a pattern rooted in real experiences:

• Being dismissed

• Being told to “tone it down”

• Being punished for speaking up

So we started small.

One journal entry a week.

Then, one social media post.

Eventually, one podcast draft—just for her own ears.

Fast forward a few months, and Layla launched a weekly newsletter that now goes out to hundreds of women. She didn’t wait for the fear to go away—she made space for it and moved anyway.

Because reclaiming your voice doesn’t start with shouting.

It starts with trusting yourself to speak at all.

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3 Tools for Reclaiming Your Voice

If you’re stuck because fear has convinced you that your voice doesn’t matter—here are three tools to gently shift that story:

1. The Mirror Rule

Ask yourself:

“What would I say to someone I love if they were feeling this fear?”

Say it to yourself.

This breaks the cycle of self-criticism and creates emotional safety—which is what your brain needs before it can move forward.

2. Voice Journal

Set a timer for 10 minutes. Write without editing, censoring, or correcting.

Start with: “What I really want to say is…”

Let it be messy. Let it be real.

Often, clarity comes after expression—not before.

3. The 80% Rule

Aim to show up at 80%, not 100%.

Perfectionism is a fear response.

But showing up at 80% is how we build momentum.

You don’t need to be perfect to be powerful.

You just need to be present and honest.

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Let’s Reframe the “What Ifs”

You’ve probably asked:

“What if I try and it doesn’t work?”

But try asking:

“What if it does?”

Or:

“What if I try, and even if it doesn’t work how I hoped, I grow stronger and clearer in the process?”

That’s not blind optimism.

That’s grounded self-trust.

Because either way—you’re moving.

You’re learning.

You’re living in alignment.

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Take This With You

You are allowed to feel afraid and still move forward.

You are allowed to be uncertain and still show up.

You don’t have to be the loudest person in the room to have a voice that matters.

You just need to take the next honest step.

So here’s your challenge this week:

Voice Challenge:

Record a 60-second voice memo (just for yourself) where you answer:

“What would I do if I didn’t feel the need to prove anything to anyone?”

Listen back.

That’s your clarity speaking.

And when the fear creeps in again—and it will—meet it with this mantra:

“Fear is a sign I’m expanding. I don’t have to shrink to feel safe.”

Let’s take a breath here before we move to our final section, where we’ll explore how to integrate everything we’ve talked about—with tools, a guided reflection, and your next gentle step.

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Part 5: Integration, Reflections, and the Gentle Reset Plan

Let’s land the plane together.

You’ve made it through some big reflections today—around mental fog, nervous system regulation, gentle movement, and reclaiming your voice from the grip of fear.

So before we jump into action or add anything to your to-do list, let’s pause and integrate.

Because integration is what turns knowledge into transformation.

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A Somatic Reset to Anchor It All

Wherever you are right now—standing, sitting, walking—I invite you to pause for just one moment.

Let your shoulders drop.

Place one hand over your heart. The other over your belly.

And take one slow, full breath in…

Hold…

Exhale slowly through your mouth.

Notice how that feels.

Now ask yourself:

“What is my body asking for today?”

“What would feel like a kindness to myself in this moment?”

It could be a glass of water.

A walk around the block.

Turning your phone off for 15 minutes.

Trust that answer. It’s wisdom in motion.

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Gentle Reset Plan: Your 5-Day Guide

Let’s bring this full circle with a small invitation:

A five-day reset to help you get unstuck without force.

Each day asks one small action and one reflective moment.

You don’t need to do it perfectly. You just need to show up.

Day 1: Ground

• Action: Spend 5–10 minutes outside—no phone, no podcast.

• Reflection: “What does stillness feel like in my body?”

Day 2: Move

• Action: Do 10 minutes of intentional movement—stretching, walking, dancing.

• Reflection: “Where in my life do I feel stagnant? Where is energy trying to move?”

Day 3: Speak

• Action: Voice record or journal a 2-minute stream-of-consciousness.

• Reflection: “What truth have I been holding in?”

Day 4: Connect

• Action: Reach out to someone safe and share one real feeling or need.

• Reflection: “What part of me felt seen today?”

Day 5: Choose

• Action: Make one small, brave choice that aligns with your future self.

• Reflection: “What shift did I feel by choosing this?”

You can repeat this cycle anytime you feel foggy, stuck, or uncertain.

It’s a way to come back home to yourself—gently, consistently.

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Guided Journaling Prompt: For When You Feel Foggy

Take out your journal or a blank note and try this:

Prompt:

“If I trusted that clarity would come after action—not before—what’s the next smallest step I could take?”

Write without censoring. Let it pour out.

Often, the “stuck” feeling isn’t about not knowing.

It’s about not trusting.

This is your moment to trust yourself again.

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Want More Support?

If you’re craving structure, support, and encouragement as you reset your momentum—here’s what’s available to you on our website:

1. Reset & Reclaim: The Self-Paced Course

Guided audio lessons, coaching prompts, and meditations designed to help you reset your energy, clarify your direction, and move forward.

2. Free Group Coaching Sessions

Get coaching in community. Ask questions, get unstuck, and feel supported. Check our website or find us on google maps for more information. 

3. Private Coaching

Sometimes you need focused attention and personalized support. We offer one-on-one packages tailored to your life, goals, and nervous system.

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Closing Reminder

The version of you that feels stuck? She’s not broken. She’s pausing. Listening. Reorienting.

And that’s not weakness—that’s wisdom.

You don’t need a massive breakthrough today.

You just need one next step. One real breath. One act of self-trust.

So let’s end here, together.

Take a final deep breath with me.

Inhale.

Hold.

Exhale.

You are safe.

You are capable.

You are allowed to move at your pace.

And as always—

This is Empower Life Coach.

Real steps. Real growth. Real you.

It’s your life. Reclaim it.