How to Get Unstuck and Achieve Your Goals This Year
Learn practical tips to overcome stagnation and make real progress.
Posted January 1, 2025 | Reviewed by Monica Vilhauer Ph.D.
As the calendar flips to January, social media feeds become flooded with the same recurring themes. Influencers post glossy photos of their vision boards, brands launch motivational campaigns, and companies roll out fresh slogans centered around the idea of reinvention: "New Year, New You!" While these messages are well-intentioned, they can leave many feeling more pressured than inspired. Instead of feeling energized, people may find themselves overwhelmed by the expectation to overhaul their lives simply because of a date on the calendar.
For some, these aspirational mantras lead to action. But for many, they spark feelings of procrastination , stagnation, or even dread. After all, change is daunting, especially when the expectation feels outsized or disconnected from where we are emotionally and mentally. If you’ve ever started a new year feeling deflated rather than motivated, know you’re not alone.
This sense of being stuck isn't just connected to grand resolutions like starting a new career or adopting a perfect fitness routine. People often feel trapped in their daily lives—whether in a relationship that no longer serves them, a job that feels monotonous, or even in the pursuit of personal goals like being more social or adopting healthier habits. These challenges often come with a sense of helplessness, as though the effort required to break free outweighs the payoff.
So how can we get unstuck? Psychologist and author Dr. Adam Alter offers fascinating insights into this phenomenon. His book, Anatomy of a Breakthrough: How to Get Unstuck When It Matters Most (2023) , dives into the psychology behind feeling stuck.
Understanding Why We Get Stuck
Dr. Alter’s research highlights a surprising truth: the middle of a journey is where most people lose momentum. At the start of a new endeavor, excitement and novelty propel us forward. Think about the thrill of buying new gym clothes or the fresh energy that comes with a new project. At the end, the finish line is in sight, and the anticipation of completion can reignite motivation .
But the middle? That’s where things get murky. The milestones become less obvious, and progress can feel harder to measure. If you’ve ever felt frustrated during the middle of a weight loss journey, a creative project, or even your daily routine, you’re not imagining it—this is where the majority of people lose steam. Without clear markers of success, it’s easy to feel like we’re spinning our wheels without getting anywhere.
This lack of visible progress can trigger self-doubt, making us question our abilities, our goals, or even our self-worth . Over time, these feelings can snowball, leading to paralysis and avoidance. Fortunately, there are ways to counteract this cycle and reclaim our momentum.
The good news? There’s hope. Here are four practical steps you can take:
One of the simplest and most effective ways to shake off feelings of stagnation is to move your body. Exercise has a profound impact on our brain chemistry, boosting levels of dopamine , serotonin, and norepinephrine—all of which improve mood and enhance motivation.
This doesn’t mean you need to commit to an intense workout every time you’re feeling stuck. Even small bursts of movement—like a walk around the block, a few minutes of stretching, or a quick dance break—can have a significant effect. The key is to activate your body as a way of jumpstarting your mind.
- Seek Out Inspiration
Surrounding yourself with people who are actively pursuing their goals can provide a powerful dose of motivation. And here’s the best part: these individuals don’t need to be working on the same goals as you.
For instance, spending time with a friend training for a marathon can inspire you to make progress on your own creative writing project. Or chatting with a colleague who’s tackling a home renovation might motivate you to organize your workspace. The energy of others who are actively engaged in their pursuits can be contagious, reminding you that progress is possible—and that you, too, can take the next step.
When you’re stuck, the enormity of your goals can feel paralyzing. Instead of trying to tackle everything at once, break your goals into the smallest possible steps.
For example, if you’re overwhelmed by the idea of writing a book, don’t focus on completing entire chapters. Instead, start with a single sentence, then another. Or if you’re trying to build a consistent gym habit, begin with just 10 minutes of exercise a few times a week.
Creating a detailed to-do list with bite-sized tasks can make progress feel tangible. Each time you cross something off your list, you’re reminded that you are moving forward, even if the steps feel small. Over time, these small wins add up to significant momentum.
- Find an Accountability Partner
Accountability is a game-changer when it comes to staying on track. Whether it’s a friend, family member, colleague, or coach, having someone to check in with can provide the push you need to keep going.
The key is to choose someone who won’t let you off the hook. This person should be supportive but firm—someone who can celebrate your wins while also calling you out if you’re slipping. Regular check-ins, whether in person or virtual, can help you stay focused and motivated as you work toward your goals.
Embracing Progress Over Perfection
It’s important to remember that getting unstuck doesn’t mean achieving perfection. Progress is rarely linear, and setbacks are a normal part of any journey. What matters most is your ability to keep moving, even if the steps feel small or imperfect.
Instead of falling into the trap of comparing yourself to others—or to some idealized version of who you should be—focus on your own path. Celebrate the progress you’re making, no matter how incremental it may seem.
The Power of Forward Momentum
As we navigate the new year, it’s worth reconsidering the pressure to reinvent ourselves overnight. Instead of striving for a dramatic transformation, focus on building momentum—step by step, day by day.
Feeling stuck is a universal experience, but it doesn’t have to define you. By moving your body, seeking inspiration, breaking down your goals, and finding accountability, you can break free from inertia and rediscover your motivation.
Remember: progress isn’t about perfection or instant results. It’s about taking the next step, no matter how small. With time and persistence, you’ll look back and realize just how far you’ve come.
Atler, A. (2023). Anatomy of a breakthrough: How to get unstuck when it matters most . Simon & Schuster.
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Melanie McNally, Psy.D., is a clinical psychologist, brain coach, and author of The Emotionally Intelligent Teen and Helping Your Unmotivated Teen.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.