Stuck in a Rut? 3 Simple Ways to Start Moving Forward"

Life has a way of pulling the rug out from under us just when we think we’re finding our footing. A relationship ends, a diagnosis arrives out of nowhere, or the business you poured your heart into doesn’t take off like you’d hoped. These moments can leave us feeling winded, unsure, and stuck. But even in the heaviness, there are gentle, practical steps you can take to begin moving forward again.

Here are three simple, actionable things to try when you’re feeling stuck:

1. Make One Tiny Decision a Day

When everything feels overwhelming, even brushing your teeth can feel monumental. Start by making one small decision every day—just one. It could be choosing what to eat for lunch, calling a friend, or clearing off your desk. Don’t underestimate the power of momentum. Small decisions create a sense of agency, and agency restores hope. You're not trying to change everything all at once—just prove to yourself that you can move, even if it's just an inch at a time.

2. Create a “Still Standing” List

Set aside five minutes to write a list of what has not fallen apart. This could include: “I have a roof over my head,” “I can make a great cup of coffee,” or “I’ve survived 100% of my worst days so far.” This simple practice helps reframe your focus. It’s not about ignoring the pain—it’s about anchoring yourself in the truth that all is not lost. From that place of groundedness, you can begin again with a clearer sense of what you do have to work with.

3. Set a 15-Minute “Forward Time”

Each day, give yourself just 15 minutes to work on something that gently nudges you forward. It might be journaling, stretching, researching something new, or organizing a drawer. Don’t wait until you feel motivated—just commit to showing up for those 15 minutes, no matter what. Often, clarity and energy follow action, not the other way around. And if you keep showing up for 15 minutes a day, that adds up.

Being stuck doesn’t mean you’re broken. It means you’re human. Life’s setbacks can knock the wind out of us, but they don’t get the final word. With compassion and small, deliberate steps, you can begin to move again—slowly, gently, but surely.

You are not finished yet.