Get Unstuck: 5 Research Backed Techniques To Move From Stuck to Unstuck

At some point in life, we have all felt “stuck.” We have all asked ourselves, ‘How did I end up here?’ Whether it’s career, relationships or big picture life goals, the desired future may seem bleak. Or even impossible to attain. But what’s scarier than being stuck is the idea of getting used to the rut. However, being stuck is more common amongst everyone than one realises. More so among working moms. Working moms feel stuck in their jobs but refuse to leave. While they complain about their jobs, they continue to go over the same stagnant cycle for months, and sometimes years. Why? Because there are a series of ‘buts.’ 

I need a new job… but I can’t give up my PTO.

I need a new job… but I can’t lose the flexibility.

I need a new job… but what if a new company doesn’t understand I’m a parent?

Because they fear leaving and starting somewhere new. Somewhere from scratch. To risk losing the balance that keeps their families running. They have aspirations and goals, but they also have kids and careers that are only possible when flexibility exists. So they stay.

So today, let’s look at research backed ways to get unstuck. 

Simplify and Pivot

Completely overhauling your life isn’t the solution to getting out of a rut. Rather it is to find a friction point i.e. one area of your life that you can adjust and get back on track. Take some time off your day and review the different areas of your life: health, career, finances, relationships, personal growth, spirituality, etc. Recognize if the blockage is something monumental like happiness or meaning in life. Or is it just something like changing jobs or engaging in a hobby. Start by clearing one of the friction points. But remember, the first solution may not be the best one. It may take a few trials before things start to become better. But sometimes, all you need is to pivot to something new for distress to creep out. 

New Idea Generation

Looking at life from a different perspective may be the key. So, start by generating new ideas. Take a pen and a paper or open a blank document on your phone or laptop and start writing down every new idea that comes to your mind. Refrain from self-censoring or thinking about reasons why you can’t do that particular thing. Drag your inner critic out and just pour your dreams and ideas as they come. Quantity produces quality. The more ideas you have, the more chances you have of generating the best ideas and ending up with better results. Keep on trying, multiple times if you have to. Set a number of ideas you want to reach and don’t stop until you’ve exceeded it, even if it takes multiple attempts. A good rule of thumb is coming up with 50% more than whatever you think is possible.

Experiments

Now that your ideas are all jotted down, the next step is to test them. The only ideas that are really going to work are ones that have been tried and tested in the real world to see if they really bring you joy, are interesting and have the proper “fit.” Once you find the one that works for you, you go all in. An easy way to make sure you are on the right track is to explore and exploit. When you’re in the explore phase, say ‘yes’ more, take advantage of opportunities, try things and see what holds promise. And once something clicks for you, move to the exploit phase where you start saying ‘no’ more. This protects time and energy and produces the focus you need to make it work.

The Muddy Middle

Sometimes, you may get stuck while trying to get unstuck. You may take longer that you thought or it may be harder to achieve the new path. This is totally normal. This is called the ‘Goal Gradient Effect’ wherein you start fast and aggressive towards the goal and hustle to the finish line. But in the middle you slow down, get discouraged and sometimes even give up. In personal life, when there is no clear finish line, finding that burst of energy to reach the finishing line becomes even more challenging. The best way forward is to shrink the middle. Break it into chunks. Set milestones, even if they seem arbitrary, to give you the feeling of progress. You can’t get stuck in the middle if you get rid of the middle.

Excellence vs Perfection

While not wanting to be stuck again is ambitious, wanting to be perfect at it is a problem. While perfectionism produces better results, it also ends up making us feel worse and miserable. So, aim for excellence rather than perfectionism. It builds us up and increases both wellbeing and performance. It helps you be better at creative tasks like finding new paths and being open to perspectives. 

Many working moms feel stuck, especially in fast-paced cities where pressure to perform at work and at home is constant. But with the right mental health strategies for being stuck in rut, change becomes practical rather than overwhelming. These research backed ways to get unstuck remind us that small pivots, bold experiments, and realistic standards can create powerful shifts. When working moms feel stuck, the goal is to move, steadily and intentionally, toward a life that feels aligned again.