When You Feel Stuck: Finding Motivation Through Small Shifts

Feeling stuck can look like procrastination, burnout, or hopelessness. You know what you should do, but your energy and motivation just aren’t there.

In CBT, we call this a behavioral activation issue: when your actions and emotions get disconnected. The trick? Start small. Motivation follows action, not the other way around.

Try this:

Pick one small, achievable goal (a five-minute walk, cleaning one drawer).

Schedule it.

After completing it, notice even the tiniest spark of relief or pride.

The humanistic side of therapy helps us ask why you’re stuck, not just how to get unstuck. Are you drained because you’re chasing goals that don’t fit your values? Are you avoiding something deeper that needs care?

Therapy is the space where those questions are welcome.

You don’t have to stay stuck. Reach out to Discovery Mental Health today. We’ll can help guide you to reconnect with what matters most.