We all hit moments where nothing seems to move. The wheels spin, but we’re stuck in the mud—emotionally, mentally, sometimes even spiritually. Whether it’s stress, creative block, low mood, or sheer exhaustion, the feeling of being stuck is familiar, unwelcome, and deeply frustrating.
But what if the key to loosening that stuckness wasn’t some external breakthrough, but a pen and a blank page?
Drawing on insights from The Great Book of Journaling—and inspired by journaling expert A.M. Carley—Eric Maisel invites us to consider journaling not just as a habit, but as a lifeline. Through the “Becoming Unstuck Journal,” we can shift our energy, challenge our assumptions, and reclaim a sense of movement. Here are nine ways to use journaling as a personal GPS out of the fog.
1. Write Through the Grump
Bad mood? Good—write it down. One of the most powerful gifts of journaling is that it welcomes you as you are. You don’t need to be in a good headspace to begin. In fact, those low, irritable days are often the best times to write. Scribbling your irritation on the page not only gets it out of your head, but creates a written record of how you move through discomfort—one that might offer unexpected insight later.
2. Ask: “If I Already Knew How…”
When you’re stuck, ask a deceptively simple question: “If I already knew how to solve this, what would I do?” You may be surprised how quickly an inner voice responds. This prompt invites the wisest part of you—often buried under doubt or fear—to speak. Trust that this inner compass exists. Often, it’s just waiting for a formal invitation.
3. Notice the Now
Shift your focus to the present moment. What can you see, smell, hear, feel, remember? This mindfulness-based prompt is about anchoring yourself in sensory awareness. It quiets the noise in your mind and reconnects you to your surroundings—helping you regain perspective and reduce anxiety.
4. Reflect on the Last 24 Hours
Think about what’s happened in the past day. What are you grateful for? What brought a smile, even briefly? Even small wins or fleeting joys—hot coffee, a kind text, a quiet moment—can remind you that movement is happening, even when you don’t feel it.
5. Let Something Go
Every day, we carry invisible weight—tasks that don’t matter, self-judgment, old stories. Use your journal to ask: What can I let go of today? Sometimes the answer is a behavior, other times a belief or relationship dynamic. Releasing even one burden can free up surprising energy.
6. Dialogue With the Doubter
Most of us try to silence the critical inner voice. But instead of pushing it away, invite it in. Sit down and write a conversation between “you” and your inner doubter. What does it really want? Why is it so loud right now? Often, it’s trying to protect you in misguided ways. Giving it a voice can shift its tone and reveal hidden wisdom—or outdated fears that no longer serve you.
7. Adopt a Beginner’s Mind
Pretend you know nothing. Seriously. Drop your expertise, your experience, and start fresh. Approach the problem like it’s brand new. This method, borrowed from Zen practice, allows new ideas to sneak in where “expert thinking” usually blocks them. Curiosity, not knowledge, becomes your tool for forward movement.
8. Ask: “Is This Mine?”
A powerful prompt from Carley asks: Do these feelings even belong to me? So often we carry worry, fear, or sadness that isn’t truly ours. It might be inherited, absorbed from others, or left over from a past experience. Simply recognizing that a feeling isn’t yours can be profoundly freeing. Let it go, and return to what is yours.
9. Have the Conversation You’ve Been Avoiding
Journaling can offer a safe space to say what’s unsaid. Write a full conversation between you and someone you’ve been in conflict with—real or imagined. Say what you need to say, without filters. Then flip it—write their side of the conversation too. This exercise, inspired by psychologist Rick Hanson, can create powerful emotional release and clarity, even if the real-life exchange never happens.
Final Thoughts: Journaling as Movement
Getting unstuck doesn’t always require a grand gesture or external change. Sometimes, it just takes one honest sentence written in the quiet of a morning. A journal is more than a notebook—it’s a mirror, a release valve, a compass.
When you feel trapped, turn to the page. Let your messy, honest self show up. You don’t need answers, just willingness. The writing will meet you where you are—and help you take the next step forward, one word at a time.
