112: The Fastest Way to Get Unstuck & Stop Procrastination, Even Without Motivation | Britt Frank

Learn more about Dr. Kelly Brogan's signature health protocol, Vital Mind Reset here."You don’t need motivation to change—just a lemon and a willingness to get weird."In this episode, Kelly sits down with Britt Frank—licensed neuropsychotherapist, trauma educator, and author of The Science of Stuck—to unravel one of the most misunderstood inner states: stuckness. With raw honesty and sharp humor, Britt dismantles the myths around motivation, trauma, and change, showing us that what looks like inertia is often a disguised survival strategy.You’ll learn why most people aren’t actually stuck—they’re just allergic to their available options. Britt dives deep into the psychological mechanics behind avoidance, procrastination, codependency, addiction (including addiction to people), and the quiet chaos of a “fine” life that’s missing fire. Expect mind-blowing takes on why motivation is overrated, how biting a lemon can rewire your nervous system in real-time, and why your “bad” behaviors might just be keeping you safe. If you’re ready to get out of your own way, this episode is your wake-up call.You’ll Learn:How micro-yeses create momentum and override paralysisWhy “I have no choices” is usually a perception problem, not a realityHow biting a lemon can disrupt procrastination by shocking your nervous systemHow to reframe “I’m stuck” as a sign of hidden benefits, not just dysfunctionWhy motivation is not a prerequisite for action—and what to rely on insteadHow to identify the real payoff behind self-sabotaging behaviorsWhat shutting down desire signals about nervous system regulationWhy boredom and numbness can be harder to escape than rock bottomTimestamps:[00:00] Introduction[00:45] Why feeling stuck is the root of suffering[01:32] How addiction to people can mask as relationship issues[02:06] Motivation is not required for change[03:01] Why therapists often professionalize their own trauma[04:15] What “stuckness” actually means[05:24] Why saying “I have no choices” is often a lie[07:11] How to spot micro-choices even in extreme situations[09:28] Why wondering is more effective than figuring out “why”[13:45] How to recognize invisible choices[15:08] What keeps people in harmful but familiar patterns[16:52] The right time to explore your hidden motivations[18:25] Why morality-based thinking keeps you stuck[20:12] Why some people feel nothing at all—and how to move anyway[24:06] Why a step in the wrong direction is still progress[26:36] You’re always motivated—just not how you think[28:56] Parts work as a strategy for inner leadership[30:34] How to coach your inner parts instead of bulldozing them[33:00] How pathologizing “bad” parts keeps you fragmented[35:08] Symptoms are messengers, not malfunctions[37:03] All behavior is functional—even the destructive ones[41:17] The shift from pathology to injury-based thinking[43:03] The value of having a pause between trigger and action[45:12] Why internal structure matters more than symptom elimination[51:13] Getting hooked on the highs and lows of chaos[53:00] Pattern disruption as the key to change[54:21] Why pattern breaks create choice windows👉🏻 Want to start a podcast like this one? Book your free podcast planning call hereResources Mentioned: The Science of Stuck by Britt Frank | Book or Audiobook Align Your Mind by Britt Frank | Book or Audiobook Internal Family Systems (IFS) by Dr. Richard Schwartz | Website Sonic Slider by Biofield Tuning | WebsiteGet Britt's newest book, Align Your Mind, here. You can also connect with her on her website and her Instagram.Find more from Kelly:Instagram: @kellybroganmdWebsite: kellybroganmd.comJoin Kelly's monthly membership, Vital Life Project here.Get Kelly’s new book The Reclaimed Woman here and join the companion program, Reclaimed, here.Use code KELLYBROGAN at biofieldtuningstore.com for 15% off your first purchase. Not valid during sales. Exclusions apply.

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It hurts to have unmet needs. And it sucks to scurry after crumbs when you’re starving. Join Kelly Brogan MD, as she teaches us how our pain points are portals. She’ll help you discover a world where every seeming challenge is a new chapter in your most audacious story. Plot twists, body symptoms, and heartbreak each represent an opportunity to own ourselves and learn to better wield the power of choice. Kelly will take you on a reclamation journey from the battlefield of victim consciousness to the sovereignty of self-devoted pleasure and expose every surprising place you’ve given your power away. Explore the tools you’ll need to find out what you want, how to ask for it and how to stand in fierce alignment with yourself.Kelly Brogan is a soul alchemist and threshold guardian devoted to the transformation of collective consciousness. As a young know-it-all atheist, candy-addict, straight-A MIT neuroscience major and Ivy-league trained psychiatrist, she specialized in feeding women, herself included, straight into the mouth of the medicated beast. After a Hashimoto’s healing journey inspired her to sound the alarm on the bait-and-switch of big pharma, she became a renegade activist—authoring the New York Times bestseller, A Mind of Your Own, and its follow-up, Own Your Self; co-editing the landmark textbook, Integrative Therapies for Depression; and eventually becoming an honorary member of the Disinformation Dozen. She is the creatrix of Vital Mind Reset, the online health reclamation program, and the membership community Vital Life Project. She’s a human, cat, and chicken mom.