When my son was three years old, he crawled under the table to get a toy — one of those small matchbox cars he had been pushing around on his knees earlier in the day, wearing holes in yet another pair of his jeans. He crawled his way into a tight spot. From under the table, a tiny voice called out, “Stuck.” And then with a bit more intensity, “Stuck!” Little did we know that this small word would become an inside joke in our family that we still recall, mimicking that little boy’s voice, 14 years later.

Though that story comes to mind whenever someone gets physically stuck, it also surfaces when I’m feeling mentally stuck. You know, that feeling when doing the things that at one time brought you joy seems like more of a chore. 

And just as unexpectedly as it can happen physically, it often can hit us the same mentally. Out of nowhere. Like a brick wall. The monotony of the daily routine makes us just stop, that little panicked voice in our head calling out “Stuck.”

So how do we make our way out of that spot? How do we quiet that voice and find a way out from under the metaphorical table? How do we get unstuck? Three ways. We remember our why, reset our mind, and change things up. 

And no, “pushing through it” doesn’t work. Truly getting unstuck takes a bit of thought and work, but with a little bit of time and effort, it is possible to find again the joy and spark you once had.

First, remembering why you started in the first place can rejuvenate your spirit. Reliving the excitement and the potential you visualized when things were new. Think back to that moment and sink into your why. Why was it important to you? What do you hope to gain? How do you feel when you stick to your goal? 

This is the time to grab a pencil and sheet of paper and start writing. Write down five reasons you started toward your goal. Now add five feelings you experience when you stick to it. And then take it one step further and add five benefits that you will realize by sticking to that goal. Notice the cause and effect. It goes both ways. Sometimes just remembering the sizzle of energy that rushed through your body and the ideas of what is possible can recharge your spirit and get you out of the ho-hum and back into get-it-done mode!

Next, a little reset of your mind can go a long way. When things get overwhelming, your headspace can turn negative and nothing seems enjoyable. So, take a moment to pause and take a breath. Journal and meditate. Take a walk in nature, or ground yourself with some stretching or yoga. Let your mind wander while you take a moment to connect your mind and body through a process of quiet self care. Gaining a new sense of perspective can help get you back on track.

Finally, it may just be time to change things up. Humans are creatures of habit, but for anyone, repetition can trigger the feeling of boredom and lack of desire. So if you’re really feeling stuck, think of ways you can tackle your to-dos differently. Maybe it’s a new morning routine, or finding an accountability partner to motivate you and keep you on track. Try walking a new route or heading out at a different time of day (night walk, anyone?). You can also find small ways to change your surroundings with a seasonal refresh of new decor or a rearranging of furniture.

I find that a good talk with a friend, speaking openly and honestly, helps greatly. Also, finding inspiration from others walking your same path who may be empathetic to your feelings. Don’t be afraid to confront your vulnerability and learn from others — you will likely discover that you’re not alone in this feeling.

Rest assured, feeling stuck happens to all of us. It’s a natural part of our journey in life, but it’s recognizing (and what we do with) that feeling that matters. Next time you’re feeling stuck, give yourself some grace, but then take the steps to climb out from under that table and realize the world of possibilities that await you when you give yourself the chance to recenter and move forward.