Are you in a career rut?
How to recognise you’re in a rut - and overcome it
We walk you through the signs that you might be in a career rut and crucially, how to get yourself out of it.
Sometimes, we can just feel ‘stuck’. We feel like we don’t know what we want, we’re not motivated, and we don’t know what the next step looks like. A career rut is when you feel stuck, unmotivated, or stagnant at work. You’re not necessarily unhappy, but you’re not growing either. Your job feels predictable, your development has slowed down, and you may start questioning what’s next.
There are many reasons why you might find yourself in this situation. Sometimes it’s structural: limited promotion opportunities, unclear career pathways, or a manager who isn’t invested in development. Other times, it’s personal: imposter syndrome creeping in, a loss of confidence, or shifting priorities outside of work. It’s often common mid-career, where you may have progressed quickly, got a few pay rises and promotions and the next leap feels like higher stakes, yet more unclear in some ways.
For parents, especially women, the challenges can be sharper. Returning from parental leave, balancing childcare, or stepping back temporarily can lead to being overlooked for projects or promotions. Becoming a parent often brings a shift in identity and priorities in ways you may never have experienced before, which can naturally influence how you think about your career and what you want from it.
How to recognise you’re in a career rut
Ask yourself:
Have you been in the same role without a promotion or new responsibility for 3–5 years?
Do you feel unclear about your next step, or whether you even want your manager’s job?
Does work feel repetitive, with fewer challenges or wins to celebrate?
Have you lost motivation, or find yourself disengaged from projects you once cared about?
Do you feel “stuck” but unsure what to do about it?
If you’re nodding along, chances are you’re in a rut.
How to get unstuck
Here are some practical ways to re-energise your career:
Keep a hype file – track both small and big wins. Save emails with positive feedback, jot down successful projects, and note moments when you added value.
Create your own reviews – don’t wait for the annual appraisal. Build regular check-ins with yourself and your manager to talk about progress and goals.
Add development to your one-to-ones – make growth a standing agenda item, not just a side note.
Ask yourself what you want – do you want more responsibility, new skills, or simply more balance? Being clear helps you spot opportunities.
Seek fresh challenges – this could mean shadowing someone in a different team, putting yourself forward for a project, or learning something new outside of work.
Build your support system – mentors, peers, or a coach can help you see options and give you honest feedback.
A career rut doesn’t mean the end of your growth. It’s a signal to pause, reflect, and take intentional steps towards what’s next. If you are considering career coaching to help you with your career journey, visit Karmjit’s page and book a free, no-obligation intro call.
