Unstuck Power Pack
Each day of the Unstuck Program is listed here with some self-help power tools. Choose whatever resonates with you each day because you’ll need new ways of doing your inner and outer life.
Day 0 Self-Help - Getting ready for unstuck
“Guard your heart above all else, for it determines the course of your life.”
Proverbs 4:23
Day 1 Self-Help - What’s My Story
Write or audio record your story (I did this on my phone). Don’t hold back or write with any reader in mind. Be very candid, honest and authentically capture it just as you see it. Include answers to these questions;
What do I believe about myself?
What are my key themes or recurring thoughts that you suspect are keeping you stuck?
What are the major events in my life?
At what point did I start to realize I wasn’t happy or progressing?
Why did I lose myself / my confidence / my self-love / my joy / my peace (eg did I just get busy, served everyone else or did I not value myself…)
How does it feel to be me right now?
What do I dream of / how would I rather feel?
Do I feel it’s too late for me?
Helpful activities
We are certainly not one size fits all and in my own journey of unsticking, I had to try a few different things to know what would work for me. Here’s some of the things I tried. Dive in an try something and if it doesn’t resonate with you, try something else. I promise there’s success here somewhere for you!
Read these encouraging scriptures and soak in their reality. Believe them and feel them as true.
Create a playlist of songs which really make you feel the feelings of your future. The more you soak in those feelings, the more your life will shift. Here’s mine.
Put your headphones on and dance away to your own silent disco. So invigorating and uplifting.
Write a journal entry each time you feel you are slipping back into yesterday. This will prompt you again on the fact that you are actually now unstuck and don’t need those feelings anymore so they need to go.
Create your own meditation to soak in your new you future. This can be powerful.
Select your reasons from this list of common reasons we get stuck in life. This will help you feel normal and clear about what is causing you to feel stuck.
Do deep breathing for longer than you normally would. Experiment with short, quick shallow breaths and longer calmer breaths, As you do, imagine your whole heart and body filling with light.
Use your imagination to see Jesus hugging you, looking you in the eye, smiling at you. Feel all those feelings intensely.
Create something - craft, paint, write, journal, sculpture. No one else needs to see but it can release pent up emotion or calm us.
Use your phone to record yourself speaking encouragement to yourself.
Do something you have never done before (even if it’s going somewhere familiar via a different route. Do this regularly. It breaks patterns.
Really notice how you feel regularly. Emotions are the guidance system for how we are either believing God or believing lies. If you feel yourself sinking again into those old stuck thought patters, do an audit on what you are truly telling yourself. There’s a lie in there somewhere for sure.
Day 2 - 5 Self-Help
Write each feeling you have that you think causes you to stay stuck, on a separate cards. Now on new cards write all the new feelings you want to have when living your unstuck life. Lay them on the floor in 2 piles. Stand on the old feelings pile and feel those feelings. Then tell yourself you are saying goodbye and stand on the new feelings. Stand for 5 minutes really feeling those new feelings and welcome them into your heart. Imagine a light is shining down on you in this new state.
Put your headphones on and dance away to your own silent disco. So invigorating and uplifting.
Encourage someone else - phone call, text, card. It does wonders for your soul.
Try new essential oils or flowers. When you breathe in the smell, conjure up those positive feelings again.
Buy or make something that represents your new you - a piece of clothing or jewelry. It will be a great reminder.
If you struggle to identify your emotions, go through the list of feelings to identify which ones you’ve had and what you’d rather have.
Write your I AM statements and stick them on someone you actually look. Feel them emotionally when you say them each time.
Move your body until you sweat - dance, run, swim, play…..
Stare at a picture of a loved one, landscape, a garden, whatever makes your soul feel good. Do it for at least 2 minutes and intentionally feel the love, calmness, joy, gratitude. Soaking in those emotions will sift your state.
Write down the thoughts you actually want to think and keep them with you. Regularly read them - out loud and in your mind (eg I do not look for comfort from food / I have plenty of money coming in every day).
Here’s 20 questions so pick whichever suits and answer with deep honesty
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Can you describe exactly what you are feeling stuck / blocked / frustrated about?
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Do you feel like your heart is shut down? Like it's hard to know what you are feeling? When and why did this happen do you think?
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What are your dominant thoughts that keep you feeling the same? What core beliefs are these thoughts based on?
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Can you describe the dominant feelings you have? And do you know how they impact your thinking? Good, terrible, neutral?
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Do you suffer with not knowing what you want? When you look back at you as a child, did she know? What would you guess that you want?
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When did you last feel really happy? Describe the feelings that go with that and take 5 minutes to really feel them again in your imagination.
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Do you numb yourself with anything? (eg food, drink, drugs, busyiness etc) What are you numbing from? What would you rather feel? Practice that feeling for 2 minutes right now.
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When did you start to feel stuck? What was going on at that time?
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Do you condemn and criticise yourself often?
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Are you at a point where you will do what it takes to change?
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What are the harshest thoughts you have about yourself? What would someone who fully loves you tell you about those thoughts? Feel their answers as if they were looking you in the eye telling you.
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Do you look ahead to your life and feel really afraid? What would you look back on if you don't get unstuck now?
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Do you feel any internal resistance if you describe your ideal life? What is your inner dialogue as you think about it?
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How do you know you are stuck? What is the evidence of your stuckness?
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What would you like to be rescued from, if someone could rescue you? Why can't you do that for yourself? What core beliefs block you?
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What is your rock-bottom for stuckness? When have you had enough? What will it take for you to truly change or are you mostly comfortable in your stuckness?
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If my life is a result of my inner thoughts, emotions and beliefs, what new thoughts, emotions, beliefs do I need to get unstuck?
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What you would do if you stuckness wasn't a part of your life?
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Knowing that it's never too late for you to change, what key thing do you want to change about your life?
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What are the kindest thoughts you could possible have about yourself? Write them down. How do they feel? Remember that feeling.
Momentum builders I used that really helped
I created and used my own meditations
I created a list of feelings to help me identify mine
I used Chat GPT
When you create your own prompts, be as descriptive and honest as you can. Write a whole paragraph at least. That way the response will be more detailed and on point. Here’s my real examples.
I gathered a list of scriptures that I needed to believe
I’m really stuck in overeating and feel driven by it. I feel out of control. I live alone and eat to sooth myself. I don't take action and feel stuck. I condemn myself and feel ashamed of how I look. I know God make me free but I cant seem to walk free. i feel powerless to stop. no amount of wishing is changing this. What’s the root of my problem and what should I do?
I’m really unclear on what I want to do with my life? I know God made me for a purpose but I just find it hard to know what that is. I feel confused and stuck in dissatisfaction and I don’t want to stay in this state. Give me 10 ways I can move forward and get clarity and excitement about my life again.
I’m really unhappy with my life. I just don’t like anything much about it. I know I should be grateful for what I do have and there are people much worse off than me but that doesn’t seem to make any dent in my feelings. I just feel stuck and flatlining all the time. It’s really hard to feel joy or excitement. It feels like my heart needs jumper leads to get it started again. How do I get my heart to feel joy and happiness again? Give me 20 really lovely ideas that don’t take a long time or too much effort.
I encouraged myself
When I started to feel like I was falling backwards again or that I was becoming apathetic about this whole ‘change your life’ thing, I did one of these things. And they truly did help.
I used my phone to record myself encouraging myself - telling myself all the things I would love to hear from God about how proud he was, keep going, you’re doing well , look at you go, look at what you’ve already done kind of thoughts.
I created a new playlist on Spotify of upbeat and encouraging music
I recorded a new meditation for myself, with upbeat background music - really joy-filled and happy kind of music and spoke over it about how I truly wanted to feel. eg Caroline, you feel so excited about your future. I just used my phone and laptop.
I spoke to one of my sisters about what I was learning and the progress I was making. That really helped a lot.
I put on some dance music and cleaned the bathrooms. That got me physically and emotionally boosted.
I watched a powerfully encouraging, motivational and inspirational YouTube video.
I re-read my own journal writing and notes on what I was learning.
I used the 90 second refocus method, where I would put the timer on my phone and feel the feelings of my future self for at least 90 seconds without being distracted by other thoughts.
I wrote a list of thoughts I really wanted to think. eg I feel so good now that I’m free of emotional eating. I feel wonderful that progress is happening in my life every day.