I try to avoid this problem by castling opposite of my opponent, so pushing pawns into attack/pawn-break in front of their king is always a possible move. Maybe not the best approach, but it makes for an easy plan ;)
Depends on what you mean by "no moves." If you're getting into a worse and worse position, there's not much you can do about that. But if you're in an even position and not sure what plan to pursue, study more (to increase your options).
Trade a knight
For a bishop. If you have doubled pawns place your bishop so that if they take it they Will Undouble Them
Not Sure If These Are Middlegame Only Plans
It's not bad to make sure you have no loose pieces - that is, if a piece of yours is totally undefended, move it to a place where it is defended.
Easy. Play as though your opponent will play the best move. If they don't then take advantage of it. If you need examples you can check out my studies under my name. If you don't have time to look then I have moved a Rook to c8 as Black many times when White plays a pathetic Nf3 to h2. Those positions are equal by my experience and computer analysis. I even won because my opponent didn't try to find a plan in some cases.
A bad plan is better than no plan.
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