Ever feel like your mind’s on repeat with the same old worries, same old doubts, same old “what ifs”?

It’s like standing in quicksand: the more you fight, the deeper you sink.

Whether you’re carrying grief, burnout, big decisions, or just the grind of everyday life, getting stuck mentally is draining. It bleeds into your work, your relationships, even your health.

At MedXpressionz, we see it all the time — with coaching clients, healthcare workers, or just regular folks trying to keep it together. That’s exactly why we do what we do.

So today, let’s walk through 5 real ways to reset your mindset, plus I’ve got a free worksheet to help you work through it in your own time.

Why do we get stuck anyway?

It’s not because you’re lazy or unmotivated.
Most times, it’s:
👉 Old mental loops that keep replaying (like anxious “what ifs” or harsh self-talk),
👉 Stories you’ve told yourself for years (“I always screw it up,” “Nothing ever goes my way”),
👉 Or straight-up exhaustion.

Your brain holds on tight to what it knows — even if it hurts.
Getting unstuck is about gently steering it somewhere new.

5 Ways to Reset Your Mindset

1️⃣ Shift your body first

Your body is the quickest way to get to your mind.

✅ Stand up.
✅ Roll your shoulders back.
✅ Take 10 deep, slow breaths.
✅ Walk around your space — even if it’s just pacing the living room.

Movement interrupts the spiral. It signals your brain, “Hey, we’re changing gears now.”

2️⃣ Challenge the thought, not yourself

Instead of beating yourself up with “Why can’t I get it right?”
ask:
📝 “Is this actually true — 100% no-doubt true?”
“What’s the evidence against it?”
👉 Or, “What would I say to my best friend if they were thinking this?”

Writing it out helps. Seeing it on paper often takes the sting (and power) out of it.

3️⃣ Try the 10-minute rule

Feeling stuck usually grows out of overwhelm. Your brain convinces you everything needs fixing right now.

So flip it:
✅ Set a timer for 10 minutes.
✅ Do just ONE tiny thing.

• Jot down a rough outline for that idea.

• Clear off your nightstand or desk.

• Text someone you’ve been avoiding.

Tiny actions clear mental clutter and give you a little win to build on.

4️⃣ Borrow someone else’s bravery

When your head’s in a ditch, tap into someone else’s courage for a bit.

✅ Put on a motivational podcast (hint: MedXpressionz Podcast drops plenty of these gems each week).
✅ Watch a TED Talk.
✅ Read about someone who pushed through.

Your brain copies what it sees. It soaks up possibility, hope, and guts.

5️⃣ Do a “From / To” check-in

Grab your worksheet. Write it out:

✍️ “I’m currently feeling ____”
✍️ “I keep thinking ____”
✍️ “I’m afraid of ____”

Then be clear on where you’d rather be:
👉 “I want to move from ____ to ____.”

It might look like:
“From drained to a little more energized.”
“From hopeless to open to possibilities.”
“From scattered to focused.”

Sounds simple, but writing it down gives your brain a target.

 Try the free worksheet

I put together a simple Reset Your Mindset worksheet you can print or fill on your phone.
It’s got spots to:
✅ Capture your current loops
✅ Rewrite them with truth
✅ Map out your “From to To”
✅ Track your mood each day for a week

💛 Last thing: you’re not behind, you’re human.

Being stuck doesn’t mean you’re failing — it’s just your mind waving a flag saying, “We need a new story here.”

That’s why I started MedXpressionz: to help people untangle old narratives, find their voice, and remember how powerful they really are.

 Let’s make it real

✅ Try these 5 resets this week. Tell me which one hits hardest.
Post a snippet of your worksheet or your biggest takeaway on Instagram and tag @mynewme2020 with #MedXpressionz so we can root for you.

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