How to Stop Feeling Depressed by Lack of Progress on Goals

When the path to success seems like an endless maze with no way out




Imagine a climber who has been climbing a steep cliff for several hours. His hands are shaking with fatigue, and the summit still seems unattainably far away. That’s how most people feel when they face stagnation in achieving their goals. According to a study by the Dominican University of California, only 8% of people actually achieve their goals, and the remaining 92% get stuck at various stages of the journey, experiencing frustration and feelings of inferiority.


92%
People fail to achieve their goals and experience stagnation


Anatomy of stagnation: why we get stuck

Stagnation in achieving goals is not just a lack of progress. It is a complex psychological phenomenon that involves cognitive distortions, emotional blocks, and behavioral patterns. Neurobiological studies show that when we do not see immediate results of our efforts, the limbic system of the brain is activated, responsible for the emotions of fear and anxiety.


The key problem with most people is that they expect linear progress while real development occurs along an exponential curve with plateau periods.


Dr. Carol Dweck of Stanford University in her research found that people with fixed thinking perceive stagnation as evidence of their inability, while those with flexible thinking see it as a natural part of the learning process.


The paradox of the plateau of progress

History knows many examples of how the greatest achievements of mankind occurred precisely after periods of apparent stagnation. Thomas Edison conducted more than 1,000 unsuccessful experiments trying to invent the light bulb. Asked by a journalist about his failures, he replied: "I have not failed." I just found 1,000 ways that don’t work.




The period of stagnation is not a stop, but a preparation for the next qualitative leap. Just as athletes use periods of recovery to grow muscle mass, our brains use plateaus to consolidate knowledge and skills.


Neuropsychology of stagnation: what happens in the brain

Modern research in the field of neuroplasticity shows that the brain is constantly reorganized in response to new challenges. However, this process is not always visible from the outside. Dr. Norman Doidge, author of The Plastic Brain, explains that the formation of new neural connections often occurs during periods that seem stagnant to us.


Scientific fact: It takes an average of 66 days for the brain to form a habit, but visible results can come much later.


The Effect of Compound Interests in Personal Development

Albert Einstein called compound interest the “eighth wonder of the world.” The same principle applies to personal development. James Clear, in his book Atomic Habits, demonstrates how an improvement of just 1% each day leads to a 37-fold increase in results per year.


Practical application of the principle of compound interest:
• Keep a daily journal of microimprovements
• Record even the smallest achievements
• Analyze progress not daily, but weekly
• Create visual maps of your development


Strategies to overcome emotional burnout from stagnation



Overcoming feelings of depression requires a systemic approach that involves cognitive reassessment, emotional regulation, and behavioral changes. Studies show that the most effective are techniques based on the principles of cognitive behavioral therapy.


Micro-victory technique

Professor Teresa Amabile of Harvard Business School found that the strongest motivator for people is a sense of progress in meaningful work, even if that progress is minimal. Her study of 12,000 diary entries found that days with "small wins" correlated with increased motivation and creativity.


Micro-Victory Method: Divide a large goal into a series of small tasks, each of which takes no more than 25 minutes to complete. Celebrate each performance as a complete victory.


Rethinking the Time Perspective

Dr. Philip Zimbardo, a well-known psychologist who studies the perception of time, found that people who are focused on the future are more resistant to stagnation. However, too much focus on distant goals can lead to frustration. The best approach is to balance short-term and long-term goals.


A MIT study found that people who visualize their future self as a separate person are more motivated to make long-term changes.


Practical tools to overcome stagnation

The reverse planning method

Instead of traditional planning from the present to the future, start with the end goal and work backwards. This method, used in the strategic planning of large corporations, helps to identify hidden obstacles and find non-standard solutions.


The reverse planning algorithm:
• Clearly define the ultimate goal
• Identify the penultimate step towards achieving the goal
• Keep moving back until now.
• Identify critical points and potential obstacles
• Create a plan to remove obstacles


The Technique of Experimental Thinking

Instead of seeing stagnation as a failure, see it as a valuable experiment. This approach, borrowed from scientific methodology, allows us to learn from each experience and constantly adjust the strategy.


The principles of experimental thinking: Make hypotheses about what might work. Test them for a period of time. Analyze the results objectively. Adjust the approach based on the data obtained.


Social support as a catalyst for progress

A study by the American Psychological Association found that people who regularly report their progress to others are 65 percent more likely to achieve their goals. Social support not only provides external motivation, but also helps to rethink temporary failures.


Creating a support circle of people who understand your goals and are willing to provide constructive feedback can be a crucial factor in overcoming stagnation.


Building a progress monitoring system

An effective monitoring system should include both quantitative and qualitative indicators. It is important to monitor not only the end results, but also procedural changes: improving skills, changing habits, developing thinking.


The way forward: from stagnation to transformation
Stagnation is not the enemy of your progress, but an integral part of it. Understanding the neurobiological and psychological mechanisms of this process makes it not only easier to endure difficult periods, but also to use them for qualitative growth. Remember, the greatest accomplishments are often born in moments of seeming inaction, when invisible but fundamental changes occur within us.



Glossary of terms
Stagnation
A state of lack of visible progress in achieving goals characterized by a sense of stagnation and frustration.


Neuroplasticity
The ability of the brain to change its structure and function in response to lifelong learning and experience.


Cognitive distortions
Systematic errors in thinking that affect perception of reality and decision-making.


limbic system
The complex of brain structures responsible for emotions, motivation and memory formation.


Fixed thinking
The belief that abilities and talents are immutable characteristics of a person.


Flexible thinking
The belief that abilities can be developed through the efforts, strategies, and assistance of others.


Cognitive behavioral therapy
A psychotherapeutic approach aimed at changing dysfunctional patterns of thinking and behavior.


Exponential curve
A mathematical growth model in which changes occur slowly at first and then accelerate dramatically.