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Last year, we talked about “How To Be Emotionally Present at Work When You Have Real Stuff Going on at Home.” The article acknowledged that we all go through crises and difficult stretches and offered self-care strategies.
But what happens when the difficult stretch persists?
Are you in a difficult season of life that feels more enduring — like raising children, supporting a family member long-term, or managing chronic challenges that have no real end in sight? Have you stopped feeling like yourself at work, and you’re just going through the motions?
When that happens, it’s easy to feel like you’re falling behind, wonder if you’re unworthy of your role, or even start shrinking your dreams to match your current capacity. That’s a hard place to be.
But noticing these feelings is powerful in itself. Recognizing that you may not be the best version of yourself at work gives you space to pause and ask yourself: How do I keep my dreams big and keep taking baby steps toward them? How can I make peace with where I am in my career and let go of the guilt and frustration that come with this slower season?
The latter is particularlychallenging for those in higher education, where success is often measured by tangible outcomes, such as publications, tenure, leadership titles, and consistent productivity.
But a shift in mindset — and small, intentional actions — can help you stay connected to your goals.
Consider these strategies:
Revisit Your Dreams and Long-Term Goals
Part of the problem with being overwhelmed and stagnant is that we often stop dreaming.
Carve out time regularly — maybe once a month or once a semester — to reflect on your long-term goals. They may not be achievable right now, but holding on to that vision can keep you motivated and remind you that you’re worthy of professional success.
Write down opportunities, projects, or ideas to pursue later. You’re not saying no, just “not right now.”
Redefine Success
Another step toward shifting your mindset is re-evaluating your definition of success. Success looks different for everyone — and at various points in your career. Maybe it’s no longer about publishing or climbing the ladder. Instead, it might mean showing up consistently, achieving steady results, or celebrating small wins.
Deborah J. Cohan, professor of sociology at the University of South Carolina-Beaufort and author of “The Complete U,” notes that it’s natural to feel frustrated when we’re not at the top of our game but urges taking the long view: different seasons of our lives call for different priorities.
She recommends reframing these seemingly slower seasons of your career as times for planning, preparation, and creativity. In other words, it’s okay to walk, not run.
“This can be when really good ideas emerge, even if they cannot be fully developed and pursued or come to fruition yet,” she said. “It’s often when we are not in the throes of actively working that we come upon ideas, and ways of making connections between things, and it’s good to honor that.”
She likened it to a gardener planting seeds or a painter prepping a canvas. “If we think about it in these terms, we are less likely to be as judgmental toward ourselves, as we probably would not be hurrying flowers to blossom and rushing painters to make a masterpiece,” she explained.
Now that you’ve shifted your mindset, what practical steps can you take?
Set Micro-Goals
“It helps to select daily or weekly practices that are broken down into small tasks and attainable goals with metrics,” says Justin Zackal, associate director of university marketing and communication at Slippery Rock University. These aren’t notable achievements for your resume, but rather healthy habits that set you up for better outcomes. The key is to keep them manageable.
“Instead of getting a new credential that costs time and money, you might instead read a book about a topic related to your career,” he explained.
Zackal has a personal goal to read at least 10 pages of a book each day that can expand his knowledge about higher education, his discipline, or a desired skill. “I go somewhere besides my office, usually during my lunch break, to ritualize the activity,” he shared. “Ten pages are manageable. Sometimes when I get going, I’ll read more than that, but 10 is the minimum. It’s like B.J. Fogg’s ‘tiny habit’ of flossing just one tooth.”
Depending on your goals, this ‘tiny habit’ idea can apply to various aspects of your career –reading articles, listening to podcasts, reflecting at the end of the day, or networking.
Growing your network, for instance, is a great way to propel your career, and it’s often low-hanging fruit — a relatively easy step with a big payoff. To keep it manageable, Zackal suggests sending one connection request on LinkedIn per day or writing a thank-you card or note of encouragement to someone once a week.
“A great way to be seen is to recognize others,” he noted. “These small tasks might seem insignificant, but they compound over time and can lead to breakthroughs or a foundation when you are ready to dedicate more time and energy to a career project.”
Practice Self-Compassion
High achievers with big ambitions often feel anxious and unsettled when they can’t maintain their usual levels of productivity or achievement, Cohan warned.
“This is true even when the impediments are otherwise joyful, such as the birth of, or adoption of, a child,” she said. “Guilt and shame accompany these feelings because people often then think that they cannot admit their sense of fear of being unproductive or fear of failure when there are other things for which to be happy and grateful.”
Part of the solution is practicing self-compassion and giving ourselves credit where we can. You’re still showing up to work and slowly plugging away — this is an act of resilience. It’s okay not to be thriving all the time. As Cohan says, quieter and slower seasons of your career “are to be expected and part of the nature of work and the process of being a full human being.”
Final Thoughts
Everyone experiences slow seasons — what matters is navigating them intentionally. Keep dreaming, redefine success, set small goals, and give yourself credit for showing up. Each step, no matter how small, builds momentum and lays the foundation for what’s next.
