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How to Get Unstuck: Do This to Create the Future You Want

By Stitcher

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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How to Get Unstuck: Do This to Create the Future You Want

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How to Get Unstuck: Do This to Create the Future You Want

1-Page Summary

The universal experience of feeling "stuck"

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.

Identifying and overcoming obstacles

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.

Goal-setting and taking action

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.

Seeking external support

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

Additional Materials

Counterarguments

  • While feeling stuck may be common, it's not universal; some individuals may not experience this or may not perceive their challenges in this way.
  • The concept of "stuckness" could be culturally biased, with some cultures having different interpretations or responses to similar feelings.
  • The friction audit assumes that individuals have the insight and objectivity to identify their own sources of friction accurately, which may not always be the case.
  • The advice to remove, delegate, or reframe frictions might oversimplify complex personal or systemic issues that can't be easily addressed by attitude shifts alone.
  • Regularly refining a friction list could lead to excessive introspection and self-critique, potentially exacerbating feelings of being stuck.
  • The emphasis on setting goals assumes that goal-setting is a universally beneficial practice, which may not apply to everyone, particularly those who thrive in less structured environments.
  • The "minimally viable action" mindset might not be suitable for all types of goals or individuals, especially where larger, more coordinated actions are required.
  • Reframing setbacks as learning opportunities may not acknowledge the real pain and frustration that can accompany failure, which could be an important part of the emotional process.
  • The recommendation to seek three perspectives when stuck might not be feasible for everyone, depending on their social networks and resources.
  • The idea of sharing goals with friends and mentors for accountability may not consider the potential for negative social pressure or the impact of unsolicited advice.
  • The power of community is presented as inherently positive, but community dynamics can sometimes reinforce negative behaviors or hinder individual growth.

Actionables

  • Create a "stuckness journal" to document daily feelings and actions, identifying patterns that contribute to your sense of being stuck. By writing down your emotions, activities, and the times you feel most and least productive, you can uncover hidden triggers or habits that lead to stuckness. For example, you might notice you feel most stuck after scrolling through social media, suggesting a need to modify your digital consumption habits.
  • Develop a "possibility routine" by dedicating 10 minutes each morning to brainstorming small, achievable goals for the day. This practice encourages you to think creatively and sets a positive tone for the day. You could write down goals as simple as trying a new recipe, reaching out to an old friend, or completing a small work task, which cumulatively can help build momentum and a sense of direction.
  • Organize a monthly "perspective dinner" where you invite friends or acquaintances from different walks of life to discuss a specific topic you're feeling stuck on. The diversity of thoughts and experiences can provide new insights and challenge your current thinking. For instance, if you're stuck on a career decision, hearing from someone in a completely different field might offer a fresh angle you hadn't considered.

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How to Get Unstuck: Do This to Create the Future You Want

The psychology and experience of being "stuck"

Mel Robbins, along with Adam Alter, acknowledges the universal and human quality of feeling stuck, aiming to demystify this often frustrating experience.

Feeling stuck is a universal human experience, not a personal failing

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.

Being stuck can manifest as feeling lost, aimless, or lacking direction in life

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.

There are two main types of "stuckness"

The dialogue between Robbins and Alter breaks down the idea of "stuckness" into two main types that people often encounter in their lives.

The first is having a clear goal but being unable to get from point A to point Z

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.

The second is a more general sense of ennui and lack of meaning in one's life

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 ...

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The psychology and experience of being "stuck"

Additional Materials

Clarifications

  • The concept of "stuckness" describes a feeling of being unable to progress or move forward in life. It can be broken down into two main types: one where individuals have a clear goal but struggle to make progress towards it, and another where individuals feel a general sense of ennui and lack of meaning in their lives. These two types represent different ways in which people experience being stuck and can help in understanding and addressing this common human experience.
  • Creating constraints as a tool for overcoming being stuck involves intentionally limiting your options or setting boundaries to increase focus and creativity. By narrowing down choices, you can reduce overwhelm and indecision, allowing for clearer decision-making and progress. Constraints can act as a catalyst for innovation and problem-solving by forcing you to think more creatively within defined parameters. This approach encourages resourcefulness and can help break the cycle of feeling immobilized or directionless.
  • Ennui, often associated with being stuck, is a feeling of listlessness and dissatisfaction resulting from a lack of interest or excitement. It is a sense of boredom and weariness that can arise when one feels unfulfilled or lacking in meaningful experiences. Ennui can lead to a general feeling of apathy and disinterest in life, contributing to a sense of being stuck or stagnant. It is a complex emotional state that can manifest as a deep-seated sense of emptiness and a longing for something more fulfilling.
  • Exploration involves trying different things to find new opportunities or solutions. Exploitation focuses intensely on a specific subject or goal to maximize results. These strategies can help individuals na ...

Counterarguments

  • While feeling stuck may be common, it's not necessarily universal; some individuals or cultures may not conceptualize or experience "stuckness" in the same way.
  • The dichotomy of "stuckness" may be overly simplistic; there could be more than two types, with a spectrum of experiences between having a clear goal and feeling a general ennui.
  • The idea that one cannot be pushed by others to overcome being stuck might be challenged by evidence of successful interventions, such as therapy or coaching, where external support plays a crucial role.
  • The assertion that major life upheavals and casual disruptions are universally discomforting may not hold true for everyone; some individuals thrive on change and may find such periods invigorating rather than paralyzing.
  • Personal anecdotes from Alter and Robbins, while valuable, may not be representative of all experiences and could benefit from a broader r ...

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How to Get Unstuck: Do This to Create the Future You Want

Practical strategies for identifying and overcoming friction/obstacles

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.

Conducting a "friction audit" to pinpoint specific obstacles and pain points

The concept of a "friction audit" is central to identifying what holds a person back.

Listing out all the things that create friction, negativity, or resistance in one's life

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.

Identifying which friction points can be eliminated, reduced, or better managed

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.

Systematically addressing friction points through targeted interventions

Once friction points are identified, specific strategies are employed to address them.

Removing or reducing sources of friction to pave the way for progress

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 ...

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Practical strategies for identifying and overcoming friction/obstacles

Additional Materials

Counterarguments

  • The effectiveness of a "friction audit" may vary greatly depending on an individual's self-awareness and willingness to change; some people may struggle to accurately identify their obstacles or may be resistant to acknowledging them.
  • Listing out all things that create friction could potentially lead to increased feelings of overwhelm or negativity, particularly if an individual focuses on the volume of obstacles rather than on actionable solutions.
  • Not all friction points can be easily categorized into things that can be eliminated, reduced, or managed, and some may require more nuanced approaches or may be symptoms of deeper issues.
  • Systematically addressing friction points assumes a level of control over one's environment and circumstances that may not be realistic for everyone, particularly those in less privileged positions.
  • The advice to remove or reduce sources of friction might oversimplify complex problems that require more than just targeted interventions, such as syst ...

Actionables

  • You can create a friction journal to track daily activities and note when and where you encounter resistance. Start by carrying a small notebook or using a note-taking app on your phone to jot down moments when you feel frustrated or hindered. For example, if you notice you're always misplacing your keys, write it down. Over a week, you'll have a clear record of recurring friction points that you can analyze for patterns and brainstorm solutions for.
  • Develop a "friction focus group" with friends or family to gain different perspectives on managing life's obstacles. Organize a casual monthly meetup where each person shares a friction point they're experiencing and the group collaborates on finding creative solutions. For instance, if someone struggles with keeping their home organized, the group might suggest a decluttering challenge or recommend a helpful organizing app.
  • Introduce a "friction swap" challenge where you trade a task that causes friction ...

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How to Get Unstuck: Do This to Create the Future You Want

The power of setting goals and taking action, even in small steps

Adam Alter, Mel Robbins, and other commentators emphasize the importance of setting goals to find direction and overcome feelings of stagnation.

Goal-setting can provide a sense of purpose and direction when feeling stuck

Pursuing athletic, intellectual, or creative goals can demonstrate one's capabilities

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.

Choosing a meaningful goal, even a small one, can reignite a sense of possibility

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.

Adopting a mindset of "minimally viable action" to build momentum

Taking the smallest possible step forward, without judgment or perfectionism

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 ...

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The power of setting goals and taking action, even in small steps

Additional Materials

Counterarguments

  • Goal-setting may not be universally effective; some individuals thrive in more spontaneous or flexible environments.
  • Overemphasis on goal-setting can lead to a narrow focus, potentially causing one to miss out on unexpected opportunities.
  • The pressure to set and achieve goals can sometimes lead to unnecessary stress or feelings of inadequacy.
  • The concept of "minimally viable action" might not be suitable for all types of goals, particularly those that require significant planning and resources.
  • Not all failures can be constructively viewed as learning opportunities; some may lead to significant setbacks or have lasting negative consequences.
  • Regular reflection and life audits could lead to excessive self-scrutiny and dissatisfaction if not balanced with contentment for the present.
  • The idea that acknowledging past successes can inspire new goals may not hold true for individuals who experience imposter syndrome or have difficulty recognizing their achievements.
  • Treating life as an experiment may not resonate wit ...

Actionables

  • Create a "Possibility Jar" where you write down new ideas or interests on slips of paper and draw one to explore each week. This can help you discover unexpected goals that resonate with you and provide a tangible way to take minimally viable actions toward something new. For example, if you draw "learn basic sign language," your action could be to learn how to sign "hello" and "thank you."
  • Designate a "Setback Notebook" to jot down any setbacks you encounter and brainstorm possible solutions or lessons. This practice encourages you to actively reframe setbacks as learning opportunities and can help you maintain a positive outlook on progress. When you face a challenge, such as missing a workout, use the notebook to plan a shorter, more manageable exercise routine for the next day.
  • Start a "Five-Minute Morning Audit" where you spend five minutes ea ...

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The role of social support and accountability in achieving breakthroughs

Seeking input from three key types of people when feeling stuck

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.

Those who are similar and can relate to one's, situation

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.

Those who have very different perspectives and backgrounds

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.

"Black sheep" who actively challenge one's assumptions and push back

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.

Enlisting the support of others to provide motivation, accountability, and fresh ideas

Sharing one's goals and progress with supportive friends, family, or mentors

Footnotes such as sharing relevant episodes and research underline the importance of involving supportive individuals in one's journ ...

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The role of social support and accountability in achieving breakthroughs

Additional Materials

Clarifications

  • "Black sheep" individuals are those who challenge conventional thinking and norms, often providing unique perspectives that can lead to innovative solutions. They are known for their ability to question assumptions and push boundaries, fostering creativity and critical thinking in group settings. These individuals play a valuable role in prompting others to consider alternative ...

Actionables

  • Create a digital idea exchange board where you and your peers can post challenges and offer diverse solutions. This can be as simple as a shared online document or a dedicated platform where you invite people from different backgrounds to contribute their thoughts on specific issues you're facing. The variety of perspectives can help you see problems in a new light and find innovative solutions.
  • Start a 'goal buddies' system where you pair up with someone to regularly exchange updates on your personal goals. This could be through a weekly email, a quick phone call, or even a dedicated app that allows you to track each other's progress. By being accountable to someone else, you're more likely to stay motivated and on track.
  • Organize a m ...

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