In this episode of the Mel Robbins Podcast, Robbins and psychologist Adam Alter explore the universal experience of feeling "stuck" in life - whether it's having clear goals but an inability to reach them, or a broader sense of aimlessness. They offer practical strategies to identify and remove obstacles through a "friction audit" and goal-setting, as well as actionable steps like taking small actions to build momentum.
The conversation covers leveraging external support systems, from empathetic peers to contrasting viewpoints, that can provide motivation and accountability. Robbins and Alter emphasize the importance of reframing setbacks as learning opportunities in an experimental mindset. Their insights provide a roadmap for breaking through inertia to create the future you want.
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Mel Robbins and Adam Alter discuss the commonality of feeling stuck in life, portraying it as a human experience, not a personal failing. Robbins shares her discomfort feeling unfulfilled potential, while Alter notes the paralysis and craving for movement that manifests in feeling stuck.
They identify two main types of stuckness: 1) Having clear goals but being unable to attain them. 2) A broader aimlessness and lack of life direction.
Alter recounts feeling this deep dissatisfaction despite material success. Both describe stuckness as discomforting, disempowering, and marked by an inability to make desired progress.
To address feeling stuck, Robbins and Alter recommend conducting a "friction audit" - listing all sources of negativity, resistance, and friction in one's life. The key is determining which frictions can be removed, delegated, or reframed through an attitude shift.
Robbins shares how she took this approach in therapy, auditing her marriage's friction points. Alter suggests doing this regularly to refine one's friction list over time as points get addressed.
Setting purposeful goals, even small ones, provides direction and signals capability, helping reignite a sense of possibility when stuck. Robbins gives the example of her family hiking Mt. Katahdin to break inertia.
The "minimally viable action" mindset involves taking the smallest step forward, without judgment. Robbins made incremental progress starting her podcast this way, while Alter cites Wilco's Jeff Tweedy writing for just 10 minutes daily.
Crucially, they advocate reframing setbacks as learning opportunities, not failures, maintaining an iterative, experimental mindset.
When stuck, Alter recommends seeking three perspectives: 1) Those with relatable backgrounds who can empathize. 2) Those with differing viewpoints to broaden solutions. 3) "Black sheep" who actively challenge assumptions.
Robbins highlights sharing one's goals with supportive friends and mentors, as their input, motivation and accountability can facilitate breakthroughs. Alter hints at the power of community in deeply connecting for collective wisdom.
1-Page Summary
Mel Robbins, along with Adam Alter, acknowledges the universal and human quality of feeling stuck, aiming to demystify this often frustrating experience.
Robbins and Alter begin by emphasizing the universality of feeling stuck and assert that being stuck is not a personal failing but rather an inherent part of human experience. Robbins draws from personal experience, noting the discomfort knowing she had potential without a clear path to unleash it. Alter adds to the conversation, explaining that feeling stuck often manifests as a sense of immobility, and despite cravings for movement, people may overlook the effectiveness of creating constraints as a tool for overcoming the paralysis of being stuck.
Robbins and Alter discuss the formless pain points that make up the experience of being stuck and their connection to meaningful change. They agree that family or friends cannot force someone to change this state; the individual must make this journey themselves.
The dialogue between Robbins and Alter breaks down the idea of "stuckness" into two main types that people often encounter in their lives.
Some individuals find themselves unable to master a specific emotion or overcome a minor hierarchy in their daily life, such as mastering a piano piece, which results in a source of daily frustration and a narrow sense of being stuck.
Others experience "stuckness" as a broad, pervasive issue, enduring days lacking personal progress or direction, often leading to an overwhelming sensation of meaninglessness. Major life upheavals, casual disruptions to daily life, and even surveyed participants articulate the experience of being stuck as universa ...
The psychology and experience of being "stuck"
Adam Alter and Mel Robbins discuss practical methods to help individuals identify and overcome friction in their lives, acknowledging that becoming unstuck often begins with understanding and addressing the obstacles we face.
The concept of a "friction audit" is central to identifying what holds a person back.
Alter and Robbins emphasize the need for introspection. Robbins shared that she and her husband participated in a friction audit during therapy to better understand each other and their marriage, despite the discomfort it brought. Similarly, Robbins’s mentor asked her to list out everything about her life that creates friction, paving the way for actionable change.
Alter suggests that individuals should perform an audit more frequently than just on milestone birthdays, potentially annually, to evaluate the meaning in their life. He remarks that a list of friction points should evolve, indicating progress when points are addressed and no longer present.
Once friction points are identified, specific strategies are employed to address them.
The next step is to create targeted interventions for each identified friction point. Alter mentions the need to eliminate or reduce friction, which may require time, resources, or changing one's approach to goals. Robbins experienced this when she to ...
Practical strategies for identifying and overcoming friction/obstacles
Adam Alter, Mel Robbins, and other commentators emphasize the importance of setting goals to find direction and overcome feelings of stagnation.
Setting and pursuing goals—whether they’re athletic, intellectual, or creative—can act as indicators of one's capabilities and serve as a way to signal forward movement, says Robbins. For example, Robbins discusses how setting a goal, like her family choosing to climb Mount Katahdin, can stop the spinning sensation of being lost and begin a directional move toward something meaningful, akin to putting a destination into a GPS.
Adam Alter discusses not having to wait for certain milestone years to assess life's meaning and set goals. Instead, he promotes regular reflection and audit of one's life, which could assist in setting purposeful goals more frequently. Robbins adds that by tapping into one's potential and acknowledging the success one has already achieved, there is still more to accomplish. Choosing goals can demonstrate that progress towards a goal is possible and reignite a sense of possibility.
The concept of "minimally viable action" involves taking the smallest step that moves one in the right direction. Robbins took small, daily actions towards starting a podcast, like listing podcasts to listen to and researching equipment, which helped her stop feeling stuck. Alter affirms this approach, and Jeff Tweedy of Wilco exemplifies it; he allocates 10 minutes for creating work without worrying about perfecti ...
The power of setting goals and taking action, even in small steps
When individuals feel stuck or face challenges in their endeavors, seeking out distinct types of people for their input becomes invaluable. Adam Alter discusses the kinds of people one should approach for help.
Alter suggests the first type of person to engage with is someone who shares a similar background or set of ideas. This kind of person can relate well to one's situation and can offer empathy as well as advice rooted in a shared understanding.
The second type of person to consult with is someone who provides a non-redundant point of view. People with different backgrounds can offer new angles and insights that may not be immediately apparent to someone deeply embedded within a particular context, thus broadening the horizon of potential solutions.
The third type, Alter notes, is what he calls the "black sheep"—individuals who not only see things differently but may actively challenge and oppose existing assumptions. The value in consulting these contrarians lies in their ability to push one's thinking further, much like Pixar's strategy of bringing in an alternate perspective to challenge the team and enhance the creative process.
Footnotes such as sharing relevant episodes and research underline the importance of involving supportive individuals in one's journ ...
The role of social support and accountability in achieving breakthroughs
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