I Felt Trapped in My Job for Years—These 7 Steps Finally Helped Me Break Free

Have you ever sat at your desk, stared blankly at your computer screen, and thought, “What am I even doing here?”

Maybe it’s not burnout. Maybe it’s not boredom either. 

It’s more like that in-between place where you’re doing the work, but you’re not growing.

You feel stuck. 

And no one really talks about it, but it happens to more of us than we think.

I’ve been there more than once. And if I’m honest, it didn’t go away overnight. But here’s what I’ve learned... and maybe it’ll help you move forward too.

1. Acknowledge That You’re Stuck

First, give yourself permission to admit that you are stuck.

Yes, read that again. 

Because more often than not, we view ourselves from the lens of an outsider - a worthy job title, good paycheck, LinkedIn thought-leader, what more could a person ask for? 

But deep down inside, there’s a growing sense of “Is this it?”

I know it’s easy to think, “I should be grateful I have a job” , especially when everyone else is struggling to find one. But gratitude and growth aren’t mutually exclusive. You can appreciate your current role and still crave more.

You need to know that being stuck is a feedback; it's your mind and body telling you that something needs to shift. That you’ve outgrown a routine, or that your values are no longer aligning with your work. It’s not a flaw. It’s a signal.

And like any signal, it only becomes useful when we stop ignoring it.

So take a moment. Breathe. And admit to yourself: “I feel stuck right now. And that’s okay.”

You don’t have to have the solution yet. You don’t need to move straight into action. Just acknowledging it is a powerful act of self-honesty... and it opens the door for change.

2. Find Out Why You Feel Stuck 

It’s easy to feel stuck and jump straight to “Maybe I need a new job” or “Maybe this just isn’t for me anymore.” 

But slow down for a moment. 

Before you make any drastic decisions, ask yourself a deeper question: Why do I feel this way?

I have come to learn that, sometimes, the stuck feeling isn’t about the job at all - it’s about you outgrowing the version of yourself that once fit into that job. Read that again. 

Other times, it’s just that something is missing. It could be the challenge that comes with the job, the meaning, the recognition, or even the connection.

So try breaking it down:

Is it the work itself? Maybe you’ve mastered your role and it’s no longer stimulating. You’re executing, not learning.

Is it the environment? Are you surrounded by people who energize you... or drain you? Is the company culture misaligned with your values?

Is it a lack of progress? Perhaps you’ve been putting in the effort, but the growth path feels blurry or blocked.

Or are you just tired? Sometimes we confuse emotional exhaustion with a lack of purpose. You might not need to change jobs; you might need to rest.

Also, you should know that getting curious about the "why" doesn’t mean you need to solve it immediately. It just means you’re willing to look underneath the surface. And often, that alone brings a sense of clarity and control back to the picture.

3. Change Your Routine

Work routine often traps us in a sneaky way.

Yes, there’s  a certain level of comfort that comes with knowing what your day is going to look like: log in at 9 a.m., check your emails, attend meetings, work on tasks, repeat. 

But when every day starts to feel like a copy-paste version of the last, it’s a red flag. That kind of repetition doesn’t challenge you, it numbs you. And this may be the reason you're feeling trapped. 

So, shaking up your routine helps you disrupt the pattern. You could try starting your day differently, like listening to a podcast or journaling instead of checking your email straight away. You could change the order in which you tackle your tasks. You could volunteer for a task outside your normal work... Just take a break from the normal routine. 

These little acts may seem like disruptions, but they give you awareness and help you experience your work differently.

And in the end, you might just realize it is not your work that is the problem but how mindlessly you have been approaching it.

4. Talk to Someone You Trust

This is probably the hardest thing to do - to tell someone you are stuck, especially when your job is supposed to be that kind of job in which you shouldn't feel stuck.

So we spend so much time trying to look like we have it all together at work, when deep down, we know something is off.

We fear being judged. We fear that we are the only one feeling that way. We stay silent. And the feeling of being stuck thrives in silence.

What you need might just be a safe space to talk it out. A space where you can lay it all down without filtering or trying to sound “professional.”

Maybe it’s a colleague who’s a few steps ahead of you in their career. Maybe it’s your manager, if you’ve built that kind of relationship. Or maybe it’s a mentor outside your company who knows you beyond your current job title, or even your friend who really understands you. Whoever it is, find someone who listens without judgment and who sees you beyond your moment of frustration.

For me, this kind of openness felt uncomfortable at first , given that I was used to being seen as the one who has it all together. But if there's one thing I learnt, it's that vulnerability has a way of opening doors you didn’t even know existed.

Sometimes, the people you speak with will offer a perspective you hadn’t considered.

Sometimes, they’ll tell you they had felt the same way in the past, and that what you’re feeling is completely normal. 

And sometimes, they’ll say something so simple and profound that it shifts your entire outlook.

5. Revisit What Lights You Up

When we feel stuck in our job, it often means we’ve drifted away from the kind of work that energizes us.

And the problem is, we don’t always notice that drift, because it happens slowly, subtly.

Take a moment and think back - when was the last time you were genuinely excited about your work? Not just meeting deadlines or ticking off tasks, but that feeling of flow when you lost track of time because you were so engaged? What were you doing? Who were you working with? What kind of problem were you solving?

These moments aren’t random; they’re breadcrumbs pointing toward your core motivators. And often, they hold the key to your next move.

Maybe you can have a conversation with your manager to take on more of those tasks. Or find a way to bring that spark into a side project. Or even pursue it outside of work while you map your next steps.

6. Create a Small Goal (And Keep It To Yourself) 

When you’re stuck, everything can feel too big, too vague, too far away. 

This feeling kills your power to move, even just a little. 

And that's why you need to have a small goal... just for yourself.

A small, private goal gives you something tangible to reach for in the middle of the whole situation. It’s not about impressing anyone or ticking boxes on your performance review. It’s about proving to yourself that you can still move, even if it’s just a step.

Feeling stuck often comes with a loss of control. You’re going through the motions, waiting for something external to shift. But when you create a goal that’s fully yours, you reclaim some of that power. You go from waiting to initiating.

That quiet ownership builds internal confidence. It’s yours, and that makes it powerful.

And before you know it, that one small goal creates a ripple. One tiny win becomes two. And the fog begins to lift - not all at once, but enough to see your way forward.

7. Give Yourself Grace

We don’t talk about this enough, but getting stuck is a normal and completely human part of any meaningful career. It doesn’t mean you’ve failed. It doesn’t mean you’re lazy. It doesn’t mean you’re not ambitious enough.

It just means something inside you is shifting and your outer world hasn’t caught up yet.

Sometimes we’re so hard on ourselves for not knowing what’s next. 

We think, “Everyone else seems to have it figured out. Why don’t I?” 

But the truth is, most people are silently navigating the same uncertainties. They’re just doing it behind polished LinkedIn posts and professional smiles.

Giving yourself grace means allowing yourself space to not have all the answers right now. It means releasing the pressure to “fix it” instantly and instead being kind to yourself while you’re in the middle of the figuring-it-out phase.

Growth isn’t always loud or linear. Sometimes, it looks like slowing down. Pausing. Listening. Resting.

And trust me, you can’t force your way out of being trapped with shame or hustle. But you can nudge your way out with compassion, small steps, and patience.

So take a deep breath. You're not behind. You're not broken. You're just in a chapter of becoming - and that, in itself, is progress.

Read also: How procrastination can make you more productive 

Over to You:

Please share this post if you find it helpful.

Meanwhile, have you ever felt stuck in your career? What helped you move forward, or are you still in it now?

I’d love to hear your story in the comments.