Life can get into a rhythm sometimes, with one week flowing into the next in the blink of an eye. The routine and predictability can be comforting for some people, reducing anxiety and the fear of the unknown. However, you may start to feel like you’re ready for a change or to move on to the next phase in your life, but you’re not sure how to get there. This is a mindset that many adults can relate to, especially if they feel like all they do is sleep, eat and work.

In a 2021 study, approximately three-fourths of the participants reported feeling stuck in their professional lives.

Feeling stuck is one thing. Learning how to become “unstuck” is another, and motivation is the key to shaking up your life. Even so, finding the motivation is easier said than done, especially if you feel anxious about what your future looks like. You could also be experiencing depression symptoms that affect your internal drive to keep moving forward.

If you’re feeling stuck and you’re trying to find the motivation to make a positive change in your life, here are five things you can try:

• Write down SMART goals.

Writing out your goals can be helpful for your motivation because it helps you to have more clarity and perspective on what you want by seeing it on paper. However, a goal should be written with clear direction toward a reasonable end goal. That’s why you should set goals that are SMART:

• Specific — Make sure the goal is clear and avoid anything too broad.
• Measurable — You should be able to track your progress.
• Achievable — It’s important that the goal is realistic.
• Relevant — The goal should align with your life circumstances and experience.
• Time-bound — Give yourself a time frame to achieve your goal.

• Break down bigger goals into smaller tasks.

Wanting to move to a new city or start a new business are fantastic ways to shake yourself free from the monotony that you’ve gotten used to. However, those are quite large goals that require lots of planning and preparation before reaching the end goal. Big goals can seem less daunting when you break them down into smaller steps, giving you little boosts of motivation to keep moving forward to the next one.

For example, if your goal is to start a new business, smaller tasks include:

• Research the market for your idea
• Save up for startup costs
• Register the business in your state

• Reward yourself for each step.

You may struggle to feel motivated when it seems like you have such a long way to go toward achieving the life you want. It’s important to celebrate every accomplishment along the way, no matter how small it may be. By rewarding yourself after each step, whether that means having a lazy day or buying your favorite dessert, you’re allowing yourself to be proud of your abilities while also using them as a push to get through the next stretch.

• Lean on your support system.

If you’re feeling stuck, it’s likely that there’s someone else in your life who can relate to that feeling. By opening up to the people you trust, such as a family member, friend or mentor, you can find validation for your feelings and feel comforted by learning about their similar experiences.

Leaning on the people who care about you can keep you motivated and accountable as you navigate the next chapter of your life. 

• Talk to a therapist.

When you’re unsure about how to break through the “stuck” feeling, it can be helpful to talk to a therapist. By understanding the deeper causes of your stuck feelings and lack of motivation, you can learn how to take control of your life and make progress toward the future you want. A therapist can also help you develop coping skills, such as stress reduction strategies, to deal with the negative emotions that may pop up when things aren’t going your way. 

If you’re experiencing severe mental distress that’s interfering with your ability to be productive and plan for the future, you may benefit from further support beyond regular therapy. At Lightfully, we offer four levels of care:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

We understand how frustrating and mentally draining it can be to find motivation, and we’re here to help see what you’re capable of.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.