What is a mental block? Plus, 10 tips to get unstuck
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feeling foggy, frozen, or frustrated? Find out what a mental block really is, why you get them, plus 10 tips to shift back into clarity and flow.
Sometimes your brain just refuses to cooperate. You might be trying to write an email, read a book, or make a simple decision, but you literally can’t force yourself to focus.
This is called a mental block, and while it can be infuriating, it’s also very common.
After all, you make countless decisions every day, from what to eat to what to do, and are constantly inundated with information and notifications. Mental fatigue is almost inevitable. However, because our culture places so much value on productivity, it’s natural to want to push past this exhaustion. The problem is, you can’t. Your brain isn’t built for nonstop performance. Eventually, it resists and protects itself the only way it knows how: by shutting down.
Feeling stuck just means you’re overwhelmed or tired, or that your brain needs a break. The good news is, mental blocks aren’t permanent. There are gentle, effective ways to regain your clarity, reset your thinking, and move forward.
So let’s take a closer look at what’s really going on when your mind draws a blank — and how to coax it back into motion.
What is a mental block?
A mental block is when your thoughts stall and your motivation evaporates. You care about tackling the task at hand, but you can’t make yourself do it.
Often triggered by stress, perfectionism, fear of failure, or burnout, this block is a short-term glitch in your ability to think clearly, decide confidently, or create freely. At first, you might think you’re just zoning out, but you very well could be overwhelmed.
If you have a block, resist the urge to push through it because it might actually make it worse. This will only make it worse. Instead, take a break. Your brain is asking for a reset. Give yourself time to recharge, and then try a different approach.
How to identify a mental block
More often than not, mental blocks quietly show up disguised as procrastination or brain fog. A few signs of a mental block include:
You keep putting something off, but can’t explain why.
Your brain feels like static when you try to focus.
You obsess over the task, but can’t begin.
Your inner critic won’t stop talking.
You have a tight chest, clenched jaw, and tense shoulders.
What are some common causes of mental and emotional blocks?
Mental and emotional blocks are rarely about willpower. In fact, they're almost always about your brain’s current capacity.
Here are six common reasons why you might be feeling stuck:
1. Perfectionism: You want to complete a task, but only if you can do it flawlessly. Instead, you stall. Perfectionism usually parades around as high standards, but really, it’s just fear.
2. Fear: You might be afraid that you’ll fail, or that you’ll succeed and have to keep succeeding. You could be afraid of judgment or rejection. No matter what’s causing it, fear can really stop you in your tracks.
3. Burnout: When you’ve been running on empty for too long, your brain starts to rebel. This means that your brain needs rest.
4. Unprocessed emotions: Sometimes, a mental block is about what the task represents. Maybe it triggers old insecurities or unresolved grief. Whatever that baggage is, it can make it difficult to move forward.
5. Overwhelm: If you’re holding too much in your head, you may feel stuck. Mental blocks thrive in cluttered environments — both internal and external.
6. Your nervous system is frozen: When things feel too big, too uncertain, or too emotionally charged, you can freeze up. This is your body’s way of protecting you.
How to overcome mental blocks: 10 tips for getting unstuck
When you’re mentally blocked, it can be easy to shift into negative thinking, which makes things even worse. Here are 10 strategies to help you move into a more positive headspace.
1. Name what’s happening — without judgment
Acknowledge the block by saying it out loud or writing it down. Giving the experience a name helps remind you that this is just temporary.
You could also describe how it feels and say something like, “My brain currently feels like it’s full of cotton balls.” This makes it feel more real, and less scary.
2. Use the “2-minute rule” to lower the pressure
Usually, starting is the hardest part, so tell yourself you’ll do the task for just two minutes. That’s it. This helps take the pressure off.
You might even surprise yourself and keep going. But if you don’t, you still did two minutes more than before, and that’s a win.
3. Move your body to help move your mind
Movement gets your mind flowing, so try shifting your body. Go outside and walk around the block or do a short stretch.
If you’re really in a funk, do a “pointless pause” for a few minutes, when you do absolutely nothing. This can reset your nervous system and make more room for clarity. (Here are 11 other strategies to help you think more clearly.)
4. Break it down
Shrink your task into microsteps to make it easier. If you’re working on a presentation, you could break it down like this:
Open the doc
Write the title
Jot down three bullet points
💙 Build better habits by listening to Making It Easier For Yourself with Dr. Julie Smith.
5. Shift your environment
Changing your environment can improve your outlook and cue your brain that it’s safe to start back up:
Change spots by moving from your desk to your couch — or vice versa
Swap silence for an instrumental playlist
Clear clutter from your immediate workspace
Turn off one notification
6. Ask “What’s the real resistance here?”
Take a beat and get curious. Ask yourself questions like:
Am I afraid this won’t be good?
Am I trying to do something I don’t actually want to do?
Am I drained?
Sometimes the task is fine, but your relationship to it is tangled in expectations or emotional avoidance. When you understand the “why,” you can meet it with more kindness and ease.
7. Talk it out
Grab a friend or co-worker and explain what you’re stuck on. Do this as if you’re venting, and not solving. A lot of times, the simple act of expressing the block creates momentum.
8. Switch to a parallel task to build momentum
If the current thing you need to do feels too hard, do something adjacent or easier. You could answer a low-stakes email or organize your digital files. This can create a “completion buzz” and grease the wheels for the tougher task.
But don’t confuse this with avoidance. Your goal should be to use action to restore your confidence, and not hide it.
9. Reframe it as an experiment
Change how you frame the task. Instead of thinking about it as this thing you need to ace, treat it like an experiment. This way you’re exploring and learning — and not failing.
Avoid statements like: “I have to get this right.” Instead, try: “Let me see what happens if I try this.” This mindset shift reduces pressure and invites curiosity.
💙 Listen to Curiosity with Tamara Levitt to approach your mental block from a new angle.
10. Validate your humanity, then choose just one next step
Sometimes, the nicest thing you can do is say: “Of course this is hard. Look at everything I’m holding.” And then after that, ask yourself, “What’s the next kind thing I can do?”
Maybe that’s making a cup of tea and writing a sentence, or maybe it’s simply just walking away for a bit. Any small action counts. These slow acts build and help you get back into it. If self-kindness is hard for you, these 10 tips can help.
What is a mental block FAQs
What’s the difference between a mental block and burnout?
Mental blocks and burnout both involve a lack of motivation and decision fatigue, but they’re not the same. A mental block is tied to a specific task or area where your brain just won’t budge. You could feel fine in certain areas of your life, but this one area feels impossible to complete.
Burnout is more all-encompassing. You’re not just stuck on one thing, you’re depleted on all accounts. Everything feels hard, even the stuff that typically comes easily to you. Both need attention and care, but burnout usually calls for deeper support.
Are mental blocks the same as procrastination?
Procrastination is when you delay something even when you know it might make things harder later on. Meanwhile, a mental block is why that procrastination’s happening. It’s the emotional wall that makes starting feel impossible.
Basically, procrastination is the behavior, and the mental block is the root cause. When you work on understanding the block, odds are, you’ll procrastinate less.
Can mental blocks affect creativity?
Mental blocks come with pressure, self-judgment, and fear. These are all creativity’s worst enemies. In order to be creative, you need space to play and explore.
If you feel stuck right now, try switching mediums, lowering the stakes, and letting your brain wander. This can slowly nudge your creativity back to life.
How long do mental blocks last?
Some mental blocks go away after a quick walk or a long nap. Others hang around for days or weeks. It’s different for everyone, and it usually has to do with a person’s deeper fears, perfectionism, and emotional load.
Thankfully, these mental blocks don’t last forever. Over time, your brain will find its way back to flow, so be compassionate with yourself as you weather this experience.
Can mindfulness help with mental blocks?
Mindfulness can definitely help with mental blocks. Being mindful can create space between you and the chaos. It lets you pause and notice what’s going on inside of you without immediately reacting to it. When you become aware of your feelings, you’re better able to shift your state of mind.
If you want to reconnect with clarity, practice quick grounding exercises by taking a few deep breaths. Don’t focus on perfection. Just focus on giving yourself a moment to notice. That’s where the shift begins.
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