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The Mel Robbins PodcastHow to Get Unstuck: Do This to Create the Future You Want
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At a glance
WHAT IT’S REALLY ABOUT
Science-Backed Roadmap To Get Unstuck And Unlock Your Potential
- Mel Robbins and NYU professor Dr. Adam Alter explore why feeling stuck is universal and not a personal failure, and how modern life’s emptiness and repetition contribute to that sense of stagnation.
- Alter explains two main types of stuckness—clear-goal stuck (knowing what you want but not progressing) and diffuse stuck (general blah/meaninglessness)—and argues that both can be addressed with a structured process.
- Central to his approach are friction audits (identifying and reducing what drags you down), setting meaningful but arbitrary goals to restore a sense of agency, and taking minimally viable actions to build momentum.
- They also discuss how to use life transitions, experimentation, failure, and the right mix of people around you to create breakthroughs in careers, relationships, health, and overall direction.
IDEAS WORTH REMEMBERING
5 ideasFeeling stuck is universal, not a personal defect.
Alter’s research shows virtually everyone reports being stuck in at least one area; recognizing this normalizes the experience, reduces shame, and frees up energy to take action instead of ruminating on “why me.”
Do a friction audit to locate what’s really holding you back.
Systematically list the people, tasks, and situations that create the most resistance, resentment, or dread, then decide which to eliminate, delegate, or accept—focusing on raising your “lows” has more impact than adding more highs.
Set a meaningful, concrete goal to shift from victimhood to agency.
Choosing a goal—athletic, intellectual, or creative—signals to yourself that you can move toward something; the specific goal matters less than what it proves about your ability to commit, progress, and achieve.
Use minimally viable actions to overcome inertia.
Instead of waiting to feel ready for big moves, define the smallest, low-pressure step in the right direction (e.g., a 10‑minute research task or “worst possible” practice session) to build momentum and self-trust.
Treat stuck phases as experiments, not verdicts on your worth.
Explore multiple options deliberately—sample different jobs, workouts, skills, or approaches—before drilling down on one; cycling between exploration and exploitation prevents paralysis and leads to better long-term fits.
WORDS WORTH SAVING
5 quotesGetting stuck and being stuck is universal. It's part of what it is to be human.
— Dr. Adam Alter
We are often as good as the worst stuff that's going on.
— Dr. Adam Alter
The single best thing you can do if you feel stuck is to take a minimally viable action.
— Dr. Adam Alter
All those things that are causing friction are what are keeping you stuck, but you're not doing anything about it.
— Mel Robbins
You cannot do both at the same time. You can’t both be exploring all your options and really drilling deep into one thing.
— Dr. Adam Alter
High quality AI-generated summary created from speaker-labeled transcript.
