The current research addresses dynamics of the COVID-19 pandemic’s disruption to goal pursuit. Specifically, we examined the effects of disengaging from frozen goals (goals for which progress had been disrupted due to COVID-19). In May 2021, we asked participants (N = 226) what percentage of their goals were COVID-frozen goals and asked them to report their engagement in one such goal (vs. an active goal): the degree to which they think about the goal, ruminate about the goal, and are committed to the goal. Participants also reported on two facets of their recent well-being: psychological distress (stress, depressive symptoms, anxiety) and life satisfaction. As expected, percentage of COVID-frozen goals was positively associated with psychological distress (stress, depressive symptoms, and anxiety). Moreover, frozen goal rumination (but not thought frequency or commitment) was negatively associated with life satisfaction and positively associated with psychological distress (stress, depressive symptoms, and anxiety; even when controlling for active goal rumination). Furthermore, individual differences in the capacity to disengage and reengage in alternatives were negatively associated with frozen goal rumination, positively associated with life satisfaction, and negatively associated with psychological distress (stress, depressive symptoms, and anxiety). These results highlight the adaptive function of disengagement in goal pursuit. We discuss implications for the goal disengagement literature and for coping with COVID-19.