Feeling Stuck? How Therapy Can Help You Build Motivation and Get Moving Again

We all have moments when life feels stalled. Maybe you’re procrastinating on important tasks, drifting away from your goals, or just going through the motions. That feeling of being stuck can sneak up on you—and once it’s there, it’s hard to shake.

If you’re feeling unmotivated or overwhelmed, you’re not alone. And more importantly, it doesn’t mean you’re broken or lazy. Often, this “stuck” feeling is a sign that something deeper needs attention. At Upper East Side Psychology, we work with people who are struggling with low motivation, procrastination, or executive functioning challenges—and we help them get moving again.

Why Do We Get Stuck?

Feeling stuck in life can show up in a lot of different ways. For some, it looks like chronic procrastination. For others, it’s a quiet disconnection from their own goals and values. And while it can feel frustrating, it often has a cause you might not have fully recognized yet.

Some common reasons include:

• Feeling overwhelmed by too many responsibilities

• Perfectionism that makes it hard to even begin

• Anxiety around failure or being judged

• Depression that drains energy and focus

• ADHD or executive functioning difficulties

• Burnout from ongoing stress or high expectations

  
  

Understanding why you feel stuck is a powerful first step. Once you know what’s really behind it, you can start building the tools to move forward.

What Keeps You Stuck?

Sometimes we wait to feel motivated before acting—but that moment doesn’t always come. In fact, motivation often follows action, not the other way around. That’s why waiting until you “feel ready” can keep you in the same place.

Here are a few common mental traps that can deepen the stuck feeling:

• The motivation myth: Believing that motivation needs to come first

• All-or-nothing thinking: “If I can’t do it perfectly, why bother?”

• Harsh self-talk: Internal criticism like “I’m just lazy” or “I should be able to do this by now”

  
  

These patterns don’t just make you feel bad—they also make it harder to act.

How Therapy Can Help You Get Unstuck

Working with a therapist gives you a space to untangle what’s going on and figure out how to move forward—without judgment.

Here’s how therapy can support motivation and change:

• Help you understand what's actually getting in your way

• Break down overwhelming tasks into manageable steps

• Reframe unhelpful thought patterns (like perfectionism or self-criticism)

• Build better time management and follow-through skills

• Strengthen self-compassion and emotional resilience

• Create gentle accountability and structure

  
  

In short, therapy for low motivation isn’t just about productivity—it’s about reconnecting with your values, your strengths, and your goals in a sustainable way.

What You Can Try Today

Not ready for therapy just yet? Try one of these small steps to begin shifting momentum:

• Choose one task you’ve been avoiding, and ask: What’s a small, doable first step?

• Let go of “perfect”—what would good enough look like?

• Notice when you're being overly critical, and challenge those thoughts

• Reflect on what’s most important to you right now

• Talk to someone you trust instead of trying to fix everything on your own

  
  

Small changes can lead to real progress. And you don’t have to do it alone.

Therapy That Helps You Move Forward

At Upper East Side Psychology, we offer supportive, evidence-based therapy for people who are feeling stuck, unmotivated, or burned out. Whether you’re dealing with anxiety, perfectionism, ADHD, or executive functioning challenges, we’re here to help you move forward with clarity and confidence.

We offer in-person therapy in New York City, as well as virtual therapy across New York, Virginia, and other PsyPact states.

Book a free 15-minute consultation today and take the first step toward getting unstuck—and feeling more like yourself again.

Book Your Consultation