Work backwards toward that goal.

You may want to take some time to write down your long term and short term goals, and use that as a way to work backwards towards what is the best next step. 

I don't really want to tread water, or worse go backwards.

There are plenty of options to think through, but I would recommend really nailing down what you want the most and then working backwards from there. 

@Bill ExeterI think you are looking at it backwards.

You expose your entire loan to a higher, variable rate and you have to bend over backward to find one.

I mean, it's there in my receipts for taxes but I've never had the time to look backwards and assemble it.

You can't control what the interest rate is, and each scenario has its pros/cons.However, you CAN get clarity on what your goals are and then work your way backwards to figure out whether or not selling or refinancing makes sense currently. 

Work backwards.  

I think you may have your understanding backwards as a very common strategy is for people to contribute to their 401(k) through their employer to get the full match, and then roll those contributions into a ROTH account at the IRS maximum per year (currently $7k).