I’m a self-professed control junkie. Most of the time it doesn’t really help me, in fact it can cause me undue stress, anxiety and stuckness. There’s just so much that is truly out of my control — industry trends, company politics, economic shifts, other people’s decisions. Ugh.
That being said, there are many things that are in my control like my mindset, the habits I build, the relationships I invest in, how well my work aligns with my values, and whether I have a clear strategy (with strong boundaries) to guide my career.
Knowing what’s within your control and what’s not makes a huge difference in getting and keeping your career on track. If you’ve ever felt like your career is stalled—like no matter what you do, you’re not moving forward—you’re not alone. Unfortunately, there are real, systemic barriers that make career growth harder for some than others. Bias, industry shifts, workplace politics, and structural inequities all play a role.
While we can’t control everything, we do have agency over the choices we make and the patterns we fall into. So today, I want to focus on what we can change—the things that are actually within our power to shift. Because after a decade of coaching (and plenty of personal reflection), I’ve noticed 50 common reasons people feel stuck in their careers—ones that we actually have control over.
Let’s break them down, but first …
What Does It Really Mean to Be Stuck?
Being stuck isn’t just about not getting promoted or being in the wrong job. It’s an internal state—a sense of frustration, uncertainty, or stagnation, even when you’re working hard.
Some common signs of feeling stuck:
✔️ You’re working hard but seeing little progress.
✔️ You feel disconnected from your work but don’t know what else to do.
✔️ Others seem to be moving ahead while you feel invisible.
✔️ You’re exhausted, unmotivated, or questioning your career choices.
If that sounds familiar, let’s explore why it might be happening—and more importantly, what you can actually do about it.
Five Areas That Might Be Holding You Back
1. Mindset Traps
Your thinking patterns can either move you forward or keep you stuck. Here are 10 mindset traps that often hold people back:
Comparing your career to someone else’s highlight reel. You don’t see their struggles, just their wins.
Waiting to feel confident before making a move. Confidence comes from action, not the other way around.
Seeing setbacks as endings instead of turning points. Every career has detours—how you respond matters.
Letting fear of failure override the possibility of growth. Avoiding risks won’t get you where you want to go.
Mistaking fear for lack of ability. Just because something feels scary doesn’t mean you can’t do it.
Letting your inner critic drive decisions. If you spoke to a friend the way you talk to yourself, would they listen?
Thinking hard work alone leads to success. Strategy and visibility matter just as much.
Believing there’s a ‘right time’ to make a change. Most people wait too long.
Assuming you need permission to go after what you want. No one is coming to tap you on the shoulder.
Equating a career pause with failure. Sometimes slowing down is the smartest move.
🔹 How to shift your mindset:
Pay attention to these thought patterns. When do they show up, and how do they influence your choices? Challenge them.
📌 What to do next:
Write down one limiting belief you have about your career and ask, “Is this actually true, or just a story I’ve been telling myself?”
Take one action this week that your inner critic would normally talk you out of.
Ask yourself, “If I fully trusted my abilities, what would I do differently?”—then go do that.
2. Career Habits That Aren’t Serving You
Your daily work habits shape your long-term trajectory. These 10 habits can keep you spinning your wheels:
Mistaking busyness for progress. If you’re always in motion but not getting results, it’s time to reassess.
Over-preparing instead of acting. Planning is great—but at some point, you have to take the leap.
Resisting feedback because it feels personal. Growth requires discomfort.
Ignoring rest and recovery. Burnout won’t lead to breakthroughs.
Holding onto outdated career strategies. The job market evolves—are your tactics keeping up?
Saying yes to everything. Not all opportunities move you forward.
Undervaluing your work. If you don’t advocate for yourself, who will?
Assuming one big break will change everything. Careers are built on consistent effort, not one defining moment.
Avoiding uncertainty at all costs. Learning to tolerate ambiguity is a competitive advantage.
Focusing only on salary, not career ROI. Does your role open doors for future opportunities?
🔹 How to shift your habits:
Audit your daily work routine—what’s actually moving you forward, and what’s just keeping you busy?
📌 What to do next:
Track your time for one week. At the end, circle anything that didn’t contribute to your actual goals.
Cut one unproductive habit (doom scrolling, over-researching, saying yes out of guilt) and replace it with something that actually drives results.
Ask for feedback. What’s one thing you could improve that you might be blind to?
3. The Relationships That Make or Break Your Career
Success is never a solo effort. Here are 10 relationship pitfalls that might be keeping you stuck:
Not asking for help because you think you “should” know the answer. No one succeeds alone.
Mistaking trust based networking for transactional networking. Know which strategy you’re employing. They’re not a one size fits all model.
Avoiding tough conversations. The ability to address conflict constructively is a game-changer.
Not having an inner circle. Who are the people in your corner, pushing you forward?
Assuming your work speaks for itself. It doesn’t—relationships matter.
Relying on outdated mentors. Has your support system evolved with your career goals?
Not giving back. Building strong relationships means supporting others, too.
Underestimating your network. Sometimes, the best opportunities come from unexpected or what’s called “weak” connections.
Not advocating for yourself. If you don’t ask, you don’t get.
Waiting to be discovered. People promote and advocate for those they know and trust.
🔹 How to build better career relationships:
Success isn’t a solo sport. Strengthen your network before you need it.
📌 What to do next:
Reconnect with one person this week—a mentor, colleague, or someone in your industry. Send a quick check-in message.
Ask for help. If you’ve been struggling with something, reach out to someone who’s been there.
Give before you ask. Who could use your insight, support, or connection? Start building goodwill.
4. Identity & Purpose—Are You Aligned?
Even a “good” job can feel wrong if it doesn’t align with your values and who you are. Here are 10 ways misalignment can show up:
Chasing success that no longer fits who you are. New experiences impact us and we change over time.
Equating job success with personal worth. You are not your title, salary, or LinkedIn profile.
Saying yes out of fear, not excitement. If an opportunity doesn’t light you up, why are you saying yes?
Holding onto an outdated career identity. You’re allowed to evolve. Don’t let an old version of yourself dictate your future.
Letting external validation drive your choices. Are you doing this for you—or for approval?
Not defining success on your own terms. What does success actually look like for you?
Ignoring signs that it’s time for change. If you keep feeling drained, restless, or uninspired—it’s worth paying attention.
Feeling disconnected from your work. You spend a huge chunk of your life working. It should feel meaningful.
Prioritizing stability over fulfillment. Security is important, but so is purpose. Balance both.
Assuming passion should feel effortless. Even dream jobs require work, discipline, and problem-solving.
🔹 How to realign:
Your career should fit who you are today—not who you were five years ago.
📌 What to do next:
Write down your top 3 career values. Are you honoring them in your current role?
Pay attention to your energy. What parts of your work drain you? What parts energize you?
Answer this: If you weren’t worried about what others thought, what career decision would you make?
5. Strategy, Boundaries & Future Planning
A career without direction is like a boat without a rudder. Here are 10 strategic mistakes that keep people stuck:
Waiting for clarity instead of creating it. Action brings clarity, not the other way around.
Ignoring boundaries. If you’re always available, you’re probably undervaluing your time.
Neglecting self-care. Burnout kills momentum.
Not reassessing career goals. Industries evolve—so should your strategy.
Focusing on gaps instead of strengths. Shift your focus to what you do best.
Avoiding difficult career conversations. Uncomfortable doesn’t mean unnecessary.
Undervaluing your unique skills. What comes easily to you might be gold to someone else.
Not tracking progress. Small wins add up—don’t ignore them.
Letting fear dictate decisions. Playing it safe can be just as risky.
Not having a long-term vision. Where do you actually want to go?
🔹 How to take control:
A successful career doesn’t just happen—you have to design it.
📌 What to do next:
Schedule a 6-month career check-in. What’s working? What’s not? Adjust accordingly.
Set one non-negotiable boundary. It could be no emails after 7 PM or one work-free weekend a month. Stick to it.
Map out your next move. If you stay on your current path, where will you be in a year? If that doesn’t excite you, what needs to change?
Bottom Line
Feeling stuck doesn’t mean you’ve failed—it just means something needs to shift. The good news? You have more control than you think. Small, intentional changes can get you moving again and help you build a career that actually fits who you are and where you want to go.
Journal Prompts
Awareness is the first step toward change. The next step? Getting honest with yourself about what’s keeping you stuck and what’s within your power to shift. These five questions will help you dig a little deeper:
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