I Feel Stuck in Life: Moving Forward With Your Life and Career

Been feeling like life’s on pause? Maybe your job leaves you drained, your goals feel far away, or you’re just not as motivated as you used to be. It’s that weird mix of boredom and frustration, where you know you want more but can’t seem to move. 

But you’re not out of options. Since your career takes up such a huge part of your everyday life, it’s a powerful place to make changes. When work feels better, life often does too. 

Keep reading to start moving forward. This guide will cover:

• What it means to feel stuck in your life and career. 
• How to spot the signs of feeling trapped.
• What do you do when you feel stuck in life.

Why Do You Feel Stuck in Life?

There are many reasons you might feel stuck. Sometimes it’s a slow realization that you’ve been living on autopilot, chasing goals that don’t even feel like yours anymore. Or you could just be plain exhausted and can’t tell if it’s the job, the lifestyle, or something deeper. 

Feeling stuck usually comes down to one (or a mix) of these three things:

1. You’re overwhelmed. It’s hard to know where to begin when everything feels like a priority. You feel stuck because the mental load is too heavy, and so you do... nothing. Or you do the bare minimum and then beat yourself up for not doing more.
2. You’re doing something you don’t want to. Maybe you’re forcing yourself to stay in a job or on a path that doesn’t align with your values or who you’ve become. The lack of desire can create bitterness, confusion, and a stubbornness to just “ride it out”. 
3. You’re not working with your current reality. Sometimes we hold on to plans that made sense years ago, but no longer reflect where we are. We try to fit ourselves into a version of life that doesn’t match our current energy, needs, or priorities.

Feeling stuck is a sign that something inside you is ready for change. That part of you that’s uncomfortable is what’s craving growth and fulfillment. You don’t need to leap into a new life today. You just need to pay attention, get curious, and take one intentional step at a time.

Ready to try something new? Check out our AI Resume Builder. Our advanced technology can build an ATS-friendly resume in minutes that’s guaranteed to improve your job search. 

Signs You Are Stuck in Life

We’ve all brushed things off, telling ourselves that things will work out. Feeling low? Maybe it’s just a bad week. Drained at work? Probably just need a vacation. Leg falling off? Stick a Band-Aid on it. But when those “off days” turn into “off months,” it’s worth asking if something deeper is going on. 

If any of the signs below feel familiar, it might be time to stop waiting for things to change and start exploring how you can.

You feel anxious or burned out 

Burnout can affect all aspects of your personal and professional life. You could sleep all weekend and still wake up feeling numb. That constant exhaustion is often your mind and body telling you to slow down.

You could be juggling too many tasks, or one massive project that’s just too overwhelming to start. Either way, your system goes into shutdown mode, and that freeze response? It’s your brain saying, “Too much. Can’t cope.”

And it’s worryingly common in the workplace. According to the State of Work in America 2024 Survey, 51% of workers said they have experienced burnout in the last year, with 64% saying that mental and emotional stress was the main cause of their burnout. 

You’re neglecting your well-being

When you’re stuck, you start checking out, mentally and physically. You might skip the gym, stop cooking, or wear the same clothes for three days without caring. That neglect isn’t laziness; it usually reflects what’s happening inside. 

If your career feels meaningless or like you’re on autopilot, it’s hard to find the motivation to care about anything else. Self-sabotage can also sneak in here, where you start unconsciously blocking your own success. It’s like a loop — feeling stuck makes you stop trying, and not trying keeps you stuck.

You lack purpose or direction

One of the clearest signs you’re stuck is feeling like you’re drifting. You’re working, maybe even earning well, but deep down there’s this familiar ache of “Why am I even doing this?” You might not see a clear next step, and even if there is one, it doesn’t excite you. 

That lack of direction usually shows up when your day-to-day doesn’t line up with what matters to you. No amount of success feels satisfying when your job is out of sync with your values or passions. 

And it’s more than being simply confused; these feelings can have serious affects your mindset. A survey by the Making Caring Common project found 58% of young adults lacked “meaning or purpose” in the past month, and around 50% said “not knowing what to do in life” had a negative impact on their mental health.

You can’t let go of the past 

Everyone reminisces. But if you’re constantly replaying regrets, missed opportunities, or “the good old days”, you’re likely using those memories to avoid the present. That can be especially true if past work experiences knocked some of your confidence.

If you haven’t processed the past, it can silently shape how you see yourself and your future. The problem? You’re using all your energy to hold on to something you can’t change instead of growing and moving forward.

You don’t feel motivated to do anything

Are your favorite hobbies starting to feel like chores? If every week starts to blur into the next, and you’re just going through the motions, that’s a major sign that something needs to change. Your brain needs stimulation — something new and rewarding. 

When that’s missing, days can lose their color. You might be busy, but you’re not engaging with what’s going on around you. And money, fancy job titles, and routines won’t fix that. 

Need some motivation? Start here: Motivational Quotes & Tips to Stay Energized for Work

You think about another life 

Ever catch yourself fantasizing about quitting your job, moving somewhere new, or starting a different career? That’s not always a bad thing. But if you’re simply daydreaming instead of making real changes, it’s going into escapism territory.

Then there’s the trap of comparing ourselves to others. You measure your life against someone else’s highlights, then doubt yourself when you don’t match up. A 2023 report from the Cybersmile Foundation found that 89% of young people compare themselves to other online, and 59% admit to doing it every day. 

But we all have different circumstances, strengths, and goals. You don’t need to copy someone’s Instagrammable plan (reminder: they only show the best bits). You need a version that’s tailored to you.

You’re avoiding change 

Comfort zones are sneaky. They feel safe, but they can be the very thing keeping you stuck. Have you been in the same role, industry, or routine for years, and you’re too nervous to try something different? 

Change is scary, but the best things often are a little nerve-inducing. If you’ve been waiting for some magical clarity or outside sign to give you permission to act, you could be waiting a long time. You have to get out there and look for it. Nothing changes unless you make a move.

Thinking about a change of career? Find out more: I Hate My Job: What to Do & When to Quit?

How to Get Unstuck in Your Life and Career

Feeling stuck in life can leave you feeling lost and overwhelmed. And sometimes it’s hard to tell whether the problem is work, relationships, your environment, or just everything. 

I’m not a therapist, so I won’t pretend to have all the answers for every corner of life. But when it comes to your career, I am equipped to help. Your job isn’t just a paycheck; it plays a huge role in how fulfilled (or frustrated) you feel day to day. 

So let’s start there — getting unstuck at work can often be the first step to getting unstuck in life.

1. Reflect on your values 

When you feel stuck, it’s often because something’s out of alignment. Your work might not match what you care about. You might be doing a job that looks good on paper, but drains you in real life. Or maybe you’ve been climbing a ladder only to realize it’s leaning against the wrong wall.

What can you do?

• Ask yourself: What matters to me now? What do I want my life and work to stand for? Your answers might have changed since the last time you checked in. And that’s okay, growth does that.
• Don’t ignore the red flags. Have you been overlooked for a promotion more times than you can count? Or are you staying in a thankless job just because the perks are nice? Don’t waste time waiting — you’re allowed to pivot and start fresh. 

If you’re searching for some direction, think about these questions: 

2. Build a strong network for support 

If you’re in a rut, now’s the time to connect with people who lift you up. Talk to a mentor, rant to a friend, open up to a trusted colleague. Even just having someone say, “been there, done that” can take some weight off your shoulders.

What can you do?

• Reach out to a career coach to help point you in the right direction. Think of it as a way to gain a fresh perspective and a structured approach.
• Who are you spending the most time with? Energy is contagious. If you’re always surrounded by people who complain, avoid risk, or play it small, it will be harder to believe in your own growth. Make space for those who challenge you to think bigger.

3. Step out of your comfort zone 

Staying safe is the best way to staying stuck. If you want a different life or career, try something new. That doesn’t mean quitting your job tomorrow or moving to another country on a whim (although I fully support this idea), but it does mean practicing some discomfort. 

What can you do?

• Try things that make you nervous. Speak up in a meeting. Reach out to someone in a field you’re curious about. Apply for a role you don’t feel 100% qualified for (nobody entirely is, by the way). Even small shifts can shake loose some of that stuck energy.
• The more you practice being uncomfortable, the more confident and capable you become. Every growth spurt starts with a little awkwardness and a lot of uncertainty. It’s all part of the process.

Here’s some useful advice one user shared on Reddit:

4. Be intentional with your goals 

No progress happens without direction. If you’re feeling trapped, ask yourself where you’re trying to go. It’s not enough to hope for change; you’ve got to define what change looks like and put things into motion.

What can you do?

• Start by writing it all down. What kind of life do you want? What would your dream career look like if nothing were holding you back? Then, break that vision down into specific goals. Focus on one meaningful target, map out the steps, and set a timeframe. 
• Don’t forget to make your goals fit your real life (not the fantasy version). That means being honest about your time, energy, and current responsibilities. Try the SMART goal framework to keep yourself on track.

5. Celebrate the small wins 

One of the biggest mistakes people make when trying to get unstuck is only focusing on the end result. But the secret to building momentum is in the little victories.

What can you do?

• When you complete a task (however minor), acknowledge it and give yourself credit. That dopamine boost you get from finishing something isn’t just feel-good fluff. It creates positive feedback that reminds your brain that you got this.
• Progress, not perfection. Whether it’s updating your resume, reaching out to someone on LinkedIn, or just making time for yourself. These small steps accumulate and can eventually shift your mindset. 

6. Make time for yourself 

The emotional toll of feeling stuck makes it easy to lose perspective and forget to look after yourself. If you’re always pushing through those feelings and letting your brain wires jumble up, it makes it more difficult to untangle and slow down.

What can you do?

• Self-care isn’t optional, especially during brain turbulence. I’m not saying you need a full spa day (though I wouldn’t say no). It could be journaling for five minutes each morning, going for a walk, or doing something creative that has nothing to do with work.
• Recognize how you speak to yourself. Are you being kind, or are you your own worst critic? The way you treat yourself directly shapes how you experience your life and career. Give yourself space to rest, reflect, and just be. 

7. Learn and grow from your mistakes 

Feeling trapped can often be traced back to fear of messing up, looking foolish, or failing. But here’s a mindset shift that helps: Every mistake is a lesson in disguise.

What can you do?

• The more you allow yourself to try, fail, and learn, the quicker you’ll find your way out of that stuck place. Start looking at your experiences (even the ones that didn’t go as planned) as valuable data. They teach you what works, what doesn’t, and what matters to you.
• Keep learning, whether that’s through books, podcasts, online courses, or real-world trial and error. Every time you pick up a new skill or insight, you’re investing in your future self.

You can also learn from trying different jobs and industries: 

Ready to see what’s out there? Find out more: How to Write a Resume Guaranteed to Win a Job Interview

Summary

• Being stuck often means doing things that no longer match your values, goals, or personal vision, which leaves you feeling disconnected or unmotivated.
• It’s not just “in your head”. Feeling stuck can show up physically (fatigue, burnout), emotionally (frustration, apathy), and mentally (overthinking, self-doubt). It’s real and valid.
• The first step to getting unstuck is understanding why you’re stuck. Ask yourself what’s missing or no longer working in your life or career.
• You don’t need a total overhaul. Shifting routines, having one honest conversation, or exploring a new skill can build forward energy.
• Surround yourself with people who inspire and challenge you. Find mentors or communities that reflect where you want to go, not just where you’ve been.
• Growth requires stepping into discomfort, such as speaking up, applying for a new job, or trying something unfamiliar. 
• Set intentional goals that reflect your current reality. Be honest about what you can handle and break big goals into doable steps. 
• Progress isn’t just the end goal. Every action you take, no matter how small, counts. Reward that momentum to build confidence and resilience.
• You don’t have to do it alone — talk it out with people you trust or seek professional guidance (like a coach or therapist). 

FAQ

What does it mean to get stuck in life?

Feeling stuck means you’re in a place where life feels static. You may feel disconnected from your goals, drained by routine, or unsure what comes next. It’s not just laziness or lack of discipline — it’s a sign that your internal values no longer match your external circumstances. Feeling trapped is uncomfortable, but also an opportunity — it’s your mind’s way of saying it’s time for a change. 

What to do when you hate your job and can’t quit? 

When quitting isn’t an option, shift your focus to what’s in your control. Identify what makes the job so miserable, such as the culture, workload, or lack of meaning. Then, work to reduce the impact: take breaks, set clearer boundaries, or switch up your workflow. Outside the 9-to-5, invest in yourself. Start building skills, exploring side projects, or networking. You may feel stuck now, but you can still prepare for your next move.

How to stop feeling trapped?

Feeling trapped often stems from a sense of helplessness. It helps to create movement, no matter how small. What’s one thing you could shift today? Even small decisions like exploring different jobs, making time for a passion project, or reaching out to someone can reignite a sense of agency. Change doesn’t always start with a big leap, sometimes it’s a quiet pivot.

What do you do when you feel stuck in your career?

Career ruts happen when you’re no longer growing or no longer aligned with what matters to you. Start with self-reflection: Are you still passionate about your field? What parts of your work drain you vs. energize you? From there, explore low-risk ways to test new paths, such as taking an online course, volunteering for a different project, or connecting with people in roles that interest you. Clarity comes through action, not just thinking.