Learning to Get Unstuck: How Gratitude and Kindness Can Help Us Move Forward

Most of us go through periods where we feel stuck, stagnant, or simply unmotivated. During these times, our minds often focus on what’s missing, what’s not working, or how far we still have to go.

This tendency is completely normal. Human beings are wired with a negativity bias that helped our ancestors survive, but it can make it difficult to see our lives clearly when we’re struggling. At the same time, periods of adversity can serve an important purpose. They help us appreciate positive moments more deeply and build the resilience needed to navigate future challenges.

So how do we actually get unstuck and move forward?

Positive psychology and neuroscience research suggest that our brains are more adaptable than we often realize. Through neuroplasticity, repeated experiences and intentional practices can help us cultivate new patterns of thinking and acting. In other words, we can gradually shift our mindset and behavior in ways that support our goals and overall well-being.

When clients feel stuck, they often believe they need a dramatic life change to move forward. More often, what helps is something much simpler: a shift in focus followed by intentional action.

I often begin by having clients spend two weeks engaging in a daily gratitude practice. By intentionally focusing on what they appreciate in their lives, they begin to direct their attention toward what is already meaningful, positive, and working well. Research in positive psychology has consistently shown that gratitude practices can enhance well-being, broaden perspective, and help people recognize resources and strengths that may otherwise go unnoticed.

After gratitude, we spend two weeks focusing on acts of kindness. These actions help people recognize the agency they still possess, the impact they can have on others, and how even small efforts can create meaningful change. In the process, they often rediscover a greater sense of momentum and purpose. Research has also found that acts of kindness can increase positive emotions, reinforce a sense of connection to others, and enhance overall well-being.

When we’re feeling stuck, the answer is not always a new plan. It may just be a new perspective. By noticing what is already good in our lives and finding ways to contribute to others, we often create the momentum needed to move forward.

Sometimes the path forward doesn’t begin with a major breakthrough. Sometimes it just begins with a small shift in perspective and a simple act of kindness.