If you’re feeling stuck in life in your 30s, it’s completely normal.

In fact, I’d like to first welcome you to the club because you are not alone, my friend. Feeling stuck may feel like a nauseating sense of failure because we’re “supposed to have it together” around this age, or so they say.

However, we shouldn’t be so hard on ourselves because our 30s is when personal growth and career expectations—its successes or challenges—collide with the reality of being a human being. We’re seeing that life isn’t perfect and things don’t always go our way. It’s a tough pill to swallow, and I think it’s our resistance to accepting it due to societal expectations is what’s keeping us down.

Believe me, I’m in my 30s and I’ve had my fair share of “What am I DOING with my life?!” moments. I’m grateful to be a person of action, so I’ve tried a few different ways to get the wheels moving again—and towards a direction that I want.

This is actually how I ended up deciding to move to Bordeaux, France after five years in NYC. I miss the energy and novelties of the Big Apple, but I am enjoying every new day in Bordeaux. If you want to read about my big move, I wrote a blog post about moving to France from NYC.

This post will hopefully encourage you to see your options, shift perspectives, and start making changes where you can. It’s a mixed bag of ideas because feeling stuck can hit us in different places, sometimes a couple or more at the same time. I’ll hit on ways to get unstuck in your career, personal life, or your own personal growth.

Change is scary, but what should be scarier is not having lived the life you wanted.

7 Ways to Get “Unstuck” if You’re Feeling Stuck in Life

1. Revisit Your Bucket List: Rediscover What You Truly Want

Think about what you’ve always wanted to do. Is it as big as writing a book? Learning how to play an instrument or speak a new language? Traveling to one of the 7 New Wonders of the World? Moving abroad to start a new life? Or as simple as taking a weekend road trip with some of your favorite people?

Write down all of the things you want to do in this life. Done? Now choose one of them to do this year. You have your end-goal right in front of you: the bucket list item. You just need to work backwards from here to make it happen.

Tip: I’m taking a page from my “professional life” and recommend the 3x3x3 method to reach your goals. Think about what [could be] your bucket list item you’re going to tackle this year. Let’s pretend that this bucket list item is to learn to speak French.

Then, think of 3 things that you need to do in order to learn French. For example, it could be these three things:

1. Build a strong foundation in vocabulary and grammar
2. Practice speaking French
3. Improve listening and comprehension skills

After that, write down three strategic ways to achieve each one. And then lastly, you’ll write three actionable ways to make each strategy to happen. It sounds like a lot because it is. But play around with the method and see what works for you. If you want to cut it down a little bit to make it more digestible, then you do you! What matters most is getting it going.

2. Journal: Get Honest About Your Feelings and Life

When you’re feeling stuck, it’s easy to get caught up in the routine and lose sight of what’s actually going on inside. You’re coasting on autopilot—working, eating, sleeping—without ever stopping to ask yourself the big question: How am I really feeling about all of this? This is where journaling comes in. It’s not just about venting or scribbling down random thoughts. It’s a tool to help you gain clarity by confronting your thoughts head-on.

Start by carving out 10 minutes a day to write. You don’t need to overthink it. Just answer questions like:

• What am I doing with my life right now, and how does it make me feel?
• What’s draining my energy or making me feel stuck?
• What moments made me feel alive, excited, or at peace recently?

Be honest. Nobody’s going to read your journal, so drop the self-editing. If your job, relationships, or daily habits feel like they’re dragging you down, this is the space to admit it to yourself. On the flip side, pay attention to the small joys. Maybe it’s your morning coffee or the ten minutes you spent laughing with a friend—write those moments down, too.

The goal is to get to know yourself again. Journaling regularly helps you spot patterns. You’ll begin to notice what’s working in your life and what isn’t. And when you know that, you can start making changes to get unstuck.

Tip: Set a timer and write for 10 minutes every morning or evening. No filters, no judgment. Just let the words flow.

3. Seek Inspiration Without Comparing: Change Your Mindset on Social Media

The truth is that social media can be both inspiring and suffocating. One minute, you’re admiring someone’s dreamy travel photos, and the next, you’re questioning every life choice you’ve ever made. It’s a slippery slope. But here’s the thing: social media doesn’t have to be a trap. When used with intention, it can be a tool to inspire you instead of making you feel stuck.

The trick is simple: stop passively scrolling and start actively curating. Follow people who are living the life you want, but with a mindset shift. Don’t scroll just to admire the end result. Ask yourself: What steps did they take to get here, and what can I learn from them? Let their success be a reminder that what you want is possible, too.

But comparison is sneaky, so check in with yourself. If you catch yourself feeling jealous or discouraged, hit pause. Unfollow accounts that trigger negative feelings, even if they seem “aspirational.” Inspiration should feel like motivation, not a measuring stick.

Tip: Create a vision board or mood board with screenshots, quotes, and notes from people you admire. Print it out or save it digitally—whatever keeps you inspired and grounded. Let it be your reminder that you’re not behind—you’re on your own path, building something incredible.

I tried using Milanote to create a visual moodboard with some screenshots I took from Pinterest. I’m a fairly visual person, so I thought this program would be good. To be honest, I’m still letting it grow on me, though.

One of my favorite content creators is an artist named Tammy Dinh who goes by Uncomfy (pictured in this section). I love watching her Uncomfy YouTube videos that show her creation process, the ins-and-outs of being a small business owner, and just the simple things in the life of an artist. She’s so inspiring and her videos’ vibe is so calming.

4. Reconnect With Your Interests: Pursue What You Love

Remember when we had hobbies? When you could get lost in a book for hours or stay up late doodling, cooking, or playing music without even realizing the time? Life has a way of pulling us away from the things we love. The cool thing is that those interests are still there, waiting for you to come back.

Start by making a list of your interests, even if some of them feel like they belong to a different version of you. Write down everything, whether it’s hiking, painting, baking, playing soccer, or binge-watching documentaries about ancient history. Don’t judge or limit yourself. Now, take a step back and ask: Am I doing any of these things regularly? If not, why? Sometimes, the answers will surprise you. Maybe you’ve been “too busy” or maybe you’ve let self-doubt creep in, thinking it’s too late to start again. It’s not.

The goal here isn’t to overhaul your life overnight. It’s about gently reintroducing the things that make you feel more like you. Maybe you sign up for a weekend pottery class or block off an evening to bake your favorite dessert. Small, intentional steps.

Tip: Join a local club or community group centered around one of your interests. Not only will it push you to commit, but you might meet people who share your passion!

5. Feeling Stuck in Your Career? Reach Out to Someone Who Inspires You

If you’re feeling stuck in your career, don’t panic. It doesn’t always mean you need a drastic change or to quit everything and move to a tropical island (though, let’s be honest, that sounds tempting…and also totally possible if that’s what you want). Sometimes, what you need is perspective. And one of the best ways to gain that is by reaching out to someone whose career inspires you.

Think of that person who’s already doing what you wish you could do. Maybe it’s someone who pivoted to a new role in your industry or someone who climbed the ladder in a way you admire. Reach out to them with genuine curiosity. Hey, it could even be someone you’ve admired from a distance on LinkedIn—send them a line! I’ve sent cold messages out to people I’ve found interesting or admirable on LinkedIn. Not everyone responds, but a surprising amount of people do. We’re all just trying to figure out this thing called life, so I think people are generally happy to lend a hand.

Hold the stuffy networking emails or copy-pasted messages. Let them know why you’re inspired by their work and ask if they’d be open to a coffee chat or a 30-minute Zoom session. If you’re feeling generous, send them a coffee gift card as a thank you for their time.

Like I said, people are usually more willing to help than you think. And their insights could be the nudge you need to see new possibilities in your current role or give you the confidence to take that next step.

Tip: Choose 1-2 people to reach out to this month. Keep the message short, thoughtful, and authentic. You never know where one conversation might lead.

In the past, I’ve also attended conferences around a topic or subject that I cared about. Last spring, I went to a conference centered around Fashion and the Environment at Columbia University. It was only $50 for a full day, and I met so many amazing leaders, professionals, activists and students!

6. Feeling Stuck in Your Personal Life? Identify the Source of the Disconnect

When life feels off, it’s easy to say, I’m stuck, without really knowing why. But if you pause and look around, the reason is often right there. Maybe you’ve outgrown your circle of friends. Maybe your routine has become a loop of work, TV, and sleep, with no time carved out for the things that once made you happy. Or maybe you’re stuck in a cycle of saying yes to everyone but yourself.

The first step? Pinpoint the source. Ask yourself: Where am I feeling the most disconnected? Is it your social life, your relationship, or your sense of self? Have you been spending time with people who no longer share your values or interests? Or have you been isolating yourself because it feels easier than trying to fix what’s broken?

Once you figure out the root of it, take small steps to rebuild. If you’ve drifted from friends, consider reaching out to someone you miss. If your routine feels stale, shake things up by trying a new hobby or signing up for a class. And if you’re feeling disconnected from yourself, prioritize self-care—whether that’s journaling, exercising, or just taking time to reflect without distractions.

Tip: Pick one area of your personal life that feels off and focus on it for a month. Make one intentional effort each week to reconnect, whether that’s with a person, a passion, or yourself. Change starts with small steps.

7. Break Out of Routine and Try Something New

Sometimes, feeling stuck has less to do with your life being wrong and more to do with it being too predictable. Routines can be comforting, but they can also slowly drain the excitement and spontaneity out of life. If you’re eating the same meals, seeing the same people, and doing the same things every weekend, it’s no wonder you’re feeling stuck.

The fix? Disrupt the pattern. You don’t need to quit your job or make any major life changes. You just need to inject a little bit of “new” into your day-to-day. Sign up for a salsa class, explore a different neighborhood in your city, or say “yes” to an event you’d usually turn down. It doesn’t have to be huge. Even something as simple as taking a different route to work or trying a new coffee shop can break you out of autopilot.

Trying new things doesn’t just add excitement—it also builds momentum. Once you start, it becomes easier to keep going, and before you know it, you’re open to bigger changes that once felt intimidating.

Tip: Set a goal to do something new once a week. It could be as adventurous as taking that weekend road trip or as simple as cooking a new recipe. The point is to shake things up and remind yourself that life can be surprising and fun.

Conclusion: You’re not stuck—You’re in transition. You’re evolving.

Feeling stuck doesn’t mean you’re failing. It just means you’re ready for a change. And change doesn’t have to be dramatic or immediate. It’s the small, intentional steps that move you forward. Whether you’re journaling to reconnect with yourself, reaching out to someone you admire, or simply trying a new activity, every action adds momentum.

Remember, life isn’t about having all the answers. It’s about experimenting, exploring, and course-correcting along the way. You’re allowed to take detours. You’re allowed to feel lost. What matters is that you keep moving, even if it’s one step at a time. So, start today. Pick one idea from this list and run with it. You might just surprise yourself with how far you go. I have certainly surprised myself a few times over the years. Life is better when you give it a shot.

This post was all about Feeling Stuck in your 30s and 7 Ways to Get Unstuck.