You’re Not Stuck — You’re Just Spinning in Too Many Directions:
How to Stop the Overthinking, Reclaim Your Energy, and Step Into Aligned Action
By Katie Joy, The Global Butterfly
If you've ever found yourself circling the same goals, the same questions, and the same frustrations without making the progress you crave, I want you to pause right now and take a deep breath with me.
You're not broken.
You're not lazy.
You're not behind.
You’re simply spinning your energy in too many directions.
And that’s the truth most people miss when they feel stuck.
As I often say inside the Soul Goal Mapping Challenge and throughout my coaching work with leaders, entrepreneurs, and everyday brave souls from around the world:
"It’s not a lack of talent, time, or even tools. It’s your frequency that determines what becomes real in your life."
Let’s break this down.
The Illusion of Being Stuck
Feeling stuck is exhausting. It can feel like your energy is flatlining, your goals are blurry, and no matter how much you try to push forward, you just end up spinning your wheels.
But what if you’re not stuck?
What if you’re simply scattered?
What if your energy is:
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Pulled in five directions
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Distracted by what others expect of you
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Weighed down by old stories or emotional clutter
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Looping through past failures instead of present possibility
This is what I help my clients unpack through the GGA™ Method: Gratitude, Gains, and Appreciation. It’s not just a journaling practice. It’s a way to reset your frequency so you can get back in the driver’s seat of your life.
And it starts with something counter-intuitive:
Stop trying to hustle your way forward.
Start by coming back home to your energy.
Why Energy, Not Effort, Is the Missing Link
You could have the best plan, the best support, and the most heartfelt goals in the world. But if your energy is off? You’ll find yourself in cycles of:
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Procrastination
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Overthinking
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Doubt
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Emotional exhaustion
We’ve all been there. You know you want to move forward, but every step feels like wading through wet concrete.
What most people try to do in this situation is do more. Push harder. Force it. Control it.
But control is not the answer.
Connection is.
Connection to your inner clarity.
Connection to your aligned vision.
Connection to the present moment.
Because here’s the thing:
You can only create new results from the present moment. Not the past. Not the loop of stories in your head. Not the future you’re anxious about.
And this is where the GGA™ Method comes in.
GGA™: The Frequency Shift Framework
1. Gratitude: Come Back to Presence
Gratitude is the fastest way to return to the now. It interrupts the mental loops that keep you spinning in anxiety, resentment, regret or overwhelm.
When you're in gratitude, you're not comparing. You're not catastrophising. You're simply here. And that's where all change begins.
Start by asking:
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What can I be grateful for in this moment?
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What has already shifted, even slightly?
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What have I survived, learned, or grown through that I can honour now?
Gratitude shifts your state, and that change in frequency opens up new perception and possibility.
2. Gains: Acknowledge Progress, Not Perfection
So many people take a bold step forward — and then immediately beat themselves up because they’re not at the finish line.
Sound familiar?
They see the gap between where they are and where they want to be... and forget to celebrate the fact they moved at all.
In neuroscience, when we acknowledge a gain (even a small one), it literally rewires the brain toward success and motivation.
Try this:
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What are 3 small or big gains I’ve made in the past week?
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What did I do differently, even subtly?
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What resistance did I push through?
It’s not about ignoring the gap. It’s about building the bridge by honouring every step.
3. Appreciation: Elevate Your Frequency
Appreciation deepens the gratitude and amplifies the gains.
It’s not just about saying thank you.
It’s about fully seeing what is working, what is aligned, and who you are becoming.
It anchors you into the identity of someone who is moving forward, even if the evidence hasn’t fully landed yet.
Ask yourself:
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What do I appreciate about myself right now?
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Who or what in my life am I truly grateful is here?
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What new energy is rising within me?
You can check out my GGA™ Journals - Click Here
The Real Reason You Keep Spinning (It’s Not What You Think)
One of the biggest breakthroughs that came up in our Day 2 Facebook Live during this May 2025 round of the Soul Goal Mapping Challenge was this:
"Most people aren’t stuck because they’re doing the wrong thing. They’re stuck because they haven’t let go of the old things."
Oof. Let that one land.
You’re trying to build a new life, launch a dream, show up for your next chapter — but you haven’t cleared space.
It’s like trying to decorate a room full of clutter.
Until you declutter your energy, your environment, your habits, and your emotional attachments, you’ll keep feeling like there’s no room for your dreams.
This is where we use the metaphor of decluttering:
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Are you still storing old beliefs that no longer serve you?
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Is your calendar filled with commitments that don’t reflect your values?
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Are your thoughts looping through doubt and distraction?
This isn’t a judgement. It’s an invitation.
It’s time to clean the mental and emotional garage.
And yes, like any proper clear-out, it may look messier before it looks better. But what you create in the space that opens up? That’s where your next level lives.
From Stuck to Soul-Aligned: Your Next Steps
So if you’re reading this and thinking, "Katie, this is me. I’ve been spinning. I’ve been overthinking. I want to move, but something keeps stalling me" — here's what I want you to do:
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Stop blaming yourself. There is nothing wrong with you.
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Start getting curious. Ask, "Where is my energy going right now?" "What am I tolerating that needs to be cleared?"
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Use the GGA™ Method. Just 5 minutes a day can rewire your nervous system and unlock real movement.
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Join the waitlist. If you missed this round of the Soul Goal Mapping Challenge, you don’t have to stay in limbo. Join the waitlist https://www.theglobalbutterfly.com/waitlist-sgmc and receive a free video training to help you reset your energy and clarify your next soul-aligned step.
Final Thoughts
You don’t need to figure it all out.
You don’t need to do it perfectly.
You just need to create space for your soul to speak again.
Because you were never really stuck.
You were simply paused, waiting to come back into alignment.
And that starts right now.
With gratitude.
With gains.
With appreciation.
You’ve got this.
Ready to shift your frequency and create aligned momentum?
Join the waitlist for the next Soul Goal Mapping Challenge and take your first empowered step toward clarity, courage, and soul-led success.
