Sometimes when we’re feeling “off”, it can be hard to name exactly why. 

It might show up as low energy or motivation, negative self-talk, or a loss of interest in things that normally make us happy and energized. 

When we feel stuck, our thoughts often loop in circles: replaying worries, regrets, or what-ifs without offering real relief.

Psychologists call these kinds of thought loops “rumination,” which can drain our energy, and negatively impact how we feel about ourselves.

What can you do about it?

This week, we’re sharing 5 prompts to help you get unstuck so you can find your groove again.

If you’re not in the habit of journaling, don’t worry — you don’t have to be a novelist to use these questions 😜

So grab a notebook — or open the notes app on your phone — and jot down a few responses for each of the prompts.

P.S. If you don't feel up to doing it in one sitting, write down the questions so you can come back to them throughout the week!

Prompt #1: Understand the signals

Our first prompt will help us get out of the “rumination trap” by getting to the root cause of what we may be temporarily feeling.

Putting words to what feels heavy or confusing helps us turn vague emotion into meaning that we can act on.

As you write, let your thoughts flow without judgment.

You might notice things like tension in your shoulders, brain fog, restlessness, or a lack of motivation.

Often, simply naming what feels heavy can create a subtle release, as if the grip of those feelings starts to loosen on its own.

"What signs show up in my body or mind when I’m overwhelmed, running on empty, or just feeling stuck in a funk?"

You might start with:

💭 “I know I’m stuck when…”

🫀 “My body feels…”

🌫️ “Lately, I’ve noticed…”

Prompt #2: Confront expectations

In our first prompt, we focused on noticing what happens when we feel stuck — those physical or mental signs that tell us something’s off. 

Next, we’re investigating the source of why something might feel off. 

Sometimes the reason we feel stuck is that we’re holding on too tightly — to expectations (ours and those of others), habits, or pressures that no longer serve us.

So our next prompt will help you explore what you can gently release, even temporarily, to make more room for ease and clarity.

"What’s one expectation, task, or pressure I can release this week, even temporarily, to make space for ease?"

You might start with:

🍃 “Something I can let go of right now is…”

💭 “I’ve been holding onto…”

🕊️ “If I gave myself permission to rest from ___, I might feel…”

Prompt #3: Reconnect with your strengths

For our third prompt, we invite you to shift your focus inward — towards your strengths — and consider the experiences you’ve lived through that demonstrate how powerful, resilient, and capable you are. 

When we’re in a funk, our confidence can take a hard hit. 

If you’re especially prone to what psychologists call “rumination” or “rejection sensitivity,” it can be easy to question yourself, second-guess your choices, or lose sight of what you’re good at. 

We can reclaim our power by remembering moments when we felt capable, proud, or empowered.

"When do I feel most confident and empowered? Reflect on past experiences to identify your strengths and sources of confidence."

You might start with:

🌟 “A time I felt really capable was when…”

🔥 “I feel most confident when I’m…”

💬 “People often tell me I’m good at…”

Prompt #4: Set new intentions

Next, let's shift from awareness to intentional action. 

Setting clear intentions can help you shift your focus and attract more positive experiences.

When you’ve been stuck for a while, it can feel like your energy is pulled in too many directions or caught in loops of overthinking.

Setting an intention helps you gather that energy back by saying: “this is where I want to place my focus right now.”

Intentions can gently guide you toward what feels true and meaningful — so you can filter out the noise that starts to get louder when we feel stuck.

When we set clear intentions, we start to notice more of what we want to cultivate — glimmers, or moments of lightness and ease that begin to shift the tone of our days.

"What intentions can I set for cultivating more positivity in my life?"

As you write:

🌞 Think about the qualities, habits, or mindsets you want to nurture — things like patience, confidence, joy, curiosity, or peace.

Prompt #5: Momentum and "micro-moves"

So far we’ve talked about naming tough emotions we’d rather avoid, reconnecting with our strengths, and setting new, energizing intentions for ourselves.

When we’re in a rut or things start to feel stagnant, our brains like to convince us we need a HUGE transformation — quit the job, move cities, overhaul everything.

But often, the better way to regain energy and momentum is through "micro-moves": small, intentional choices that help us “unfreeze.”

These tiny shifts remind us that we don’t need to have everything figured out to start moving again.

We just need to move a little, even if we don’t feel like we have the "bigger answer" to our challenges.

Our last prompt can help you turn the insights you’ve gathered so far into tangible momentum — so you can get your groove back.

"What’s one small action I can take today that will help me move forward with confidence and momentum?"

As you write:

💭 Think about something grounded and doable (for example, sending that email you’ve been avoiding, scheduling rest instead of overworking, setting a boundary, or spending just 10 minutes on a project you’ve been procrastinating on).

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I hope these prompts will help you when you're feeling “stuck” — we all get in mental ruts from time to time, I know I do!

One of the amazing benefits of journaling is that it helps us slow down enough to see our own patterns — to notice what we’ve been avoiding, and gently shift toward a better alternative.

Even just a few minutes of journaling can turn tangled thoughts into something we can hold, examine, and ultimately release.

P.S. If you aren't a member of Focused Space, but could use a little help creating structure in your day, busting through procrastination, or getting motivated… you are welcome to join us at one of our live guided work sessions, or morning planning sessions!

Take care,

— Farah and the focused space team