How to Get Unstuck and Reclaim Your Motivation
Have you ever found yourself sitting on the sofa, endlessly scrolling through social media or watching TV, even though you know there are things you want—or need—to do? You’re not alone. This state of inaction, often referred to as functional freeze, can happen to anyone and is more common than you might think.
What is Functional Freeze?
Functional freeze occurs when you feel stuck in a loop of inactivity, despite having the desire to be productive or engaged. It’s often a response to stress, overwhelm, or burnout, where your brain shifts into survival mode, prioritizing rest and avoidance over action.
As Mel Robbins says: “You’re not lazy, unmotivated, or stuck. After years of living your life in survival mode, you’re exhausted. There’s a difference.”
In survival mode, your brain focuses solely on conserving energy and avoiding further stress or overwhelm. It’s a state where your fight-or-flight response takes the wheel, leaving little room for creativity, motivation, or long-term planning.
Instead of thriving, you operate on autopilot, doing just enough to get through the day. This can leave you feeling stuck, exhausted, and even questioning your abilities. As Mel Robbins points out, this isn’t laziness or lack of motivation—it’s your mind and body responding to prolonged stress. Understanding this is key to breaking free from the cycle and finding a path back to productivity and joy.
Acknowledging functional freeze is the first step to overcoming it. Here are five practical tips to help you break free and regain control.
5 Tips to Overcome Functional Freeze
1. Start Small and Celebrate Success
The idea of tackling a long to-do list can feel paralyzing. Instead, focus on one small task, like making your bed or drinking a glass of water. Completing even the simplest action triggers a sense of accomplishment and can build momentum for bigger tasks.
2. Create a Gentle Routine
Reintroduce structure into your day with low-pressure activities. For example, set aside 15 minutes in the morning to read, stretch, or journal. Routines act as anchors and help reduce decision fatigue.
3. Limit Digital Distractions
Endless scrolling and binge-watching can leave you feeling drained rather than refreshed. Set specific times for screen use, and consider replacing it with an engaging alternative, like going for a short walk or listening to a podcast.
4. Reframe Rest as Productive
Functional freeze often comes with feelings of guilt about “wasting time.” Shift your perspective and remind yourself that rest is not laziness—it’s an essential part of recovery. Giving yourself permission to pause makes it easier to transition back into action.
5. Reach Out for Support
Sometimes, talking to someone can help break the cycle. Whether it’s a friend, a coach, or a mentor, sharing your thoughts can provide clarity and help you take the first steps toward action.
Take Back Control Today…
Functional freeze doesn’t have to hold you back. By starting small, setting boundaries, and being kind to yourself, you can overcome this state and reclaim your energy.
If you’re feeling stuck in your career or struggling with confidence during job interviews, I can help! With my interview coaching services, I’ll work with you to build confidence, tackle tough questions, and regain control of your career progression.
Ready to get started? Let’s take that first step together. Contact me today and let’s make progress happen!
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