How to Get Unstuck: 5 Tools That Actually Work

Are you stuck in a rut and can't seem to move forward—no matter how hard you try?

You're not lazy. You're not broken. You're just stuck—and in today’s episode of Personal Mastery, Jerry breaks down the 5 most powerful tools (grounded in neuroscience, psychology, and real-life coaching) that will help you move from stagnation into sustainable momentum.

You’ll learn:

• Why action leads to motivation, not the other way around

• How to leverage behavioral activation to create a breakthrough

• The role of identity and mindset in getting unstuck

• How to design for dopamine and ignite motivation again

• How to heal emotional blocks and rewire your system for clarity and energy

• How reconnecting with purpose + play can make life feel meaningful again

Whether you're burned out, emotionally overwhelmed, or just frozen in place—this episode will give you the clarity and strategy to move forward today.

Chapters

00:00 – The Truth About Feeling Stuck
02:40 – Tool #1: Take Action Before You Feel Ready
04:00 – The Science of Behavioral Activation
05:24 – Tiny Wins and the Physics of Momentum
06:10 – Tool #2: Shift Your Identity & Perspective
07:08 – The Power of “I Am” Statements + Self-Compassion
08:07 – Tool #3: Design for Dopamine
10:08 – Celebrate Small Wins (It’s a Neuroscience Hack)
11:56 – Novelty, Environment, and Cold Showers
12:45 – Sunlight, Dopamine, and Micro-Motivation
13:53 – Tool #4: Heal Emotional Blocks (Not Just Habits)
14:56 – Trauma, Stress & Motivational Dysfunction
16:04 – Mindfulness, Journaling, & Internal Clarity
18:30 – Tool #5: Reconnect to Purpose with Play
20:40 – Stop Making “Getting Out of the Rut” the Goal
22:20 – This Is Just a Chapter of Your Life

Resources:

• The new Overcoming Shame group coaching program: LEARN MORE

• 1:1 Coaching Free strategy call: jerryhenderson.org

• Access the course "Learning How to Love Yourself" here: Access Course

• Book a free strategy call with me: Schedule Call

• Follow me on IG: @jerryahenderson

Next Steps:

• If this episode resonated, share it with someone who needs to hear it.

• Subscribe and leave a review — it helps more people discover the podcast.

• Ready to go deeper? Download the workbook or book a strategy call today.

Connect & Subscribe:

The podcast is transitioning to Personal Mastery with Jerry Henderson on May 5th. Subscribe now so you don’t miss an episode.

I am grateful you are here,
Jerry

Setup Your FREE Strategy Call: Schedule Call