In this episode of Sofia Unfiltered, Riley Rees sits down with Britt Frank, a neuropsychotherapist and author of The Science of Stuck, to explore why so many people struggle with procrastination, avoidance, and feeling stuck. Britt explains how the brain perceives certain tasks or life changes as threats, causing it to shut down in a freeze response. Understanding this mechanism can help break cycles of inaction and self-sabotage.
Why Stuckness Isn’t About Laziness
Feeling stuck is not about laziness or a lack of motivation. Britt explains that procrastination is often a freeze response in the nervous system. Just as the brain activates the “fight or flight” response in moments of danger, it can also trigger shutdown mode when faced with overwhelming stress, uncertainty, or fear. This explains why people often engage in avoidance behaviors like doom-scrolling, procrastinating, or binge-watching TV even when they know what they should be doing. The brain perceives certain actions as too difficult or unsafe, so instead of pushing forward, it locks down.
How to Recognize the Signs of Being Stuck
Recognizing the warning signs of stuckness is the first step toward change. Many people experience procrastination on important tasks despite knowing their importance. Others feel mentally drained, even after resting, or find themselves engaging in behaviors that go against their personal goals, such as skipping workouts or ignoring responsibilities. A common pattern is using numbing activities like binge-watching, emotional eating, or excessive social media scrolling as a way to avoid discomfort. Britt explains that these behaviors are not personal failures but signals from the brain that it is overwhelmed. Instead of self-judgment, she suggests approaching these habits with curiosity and asking what the brain might be trying to protect itself from or what it needs in order to feel safe again.
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How to Overcome Mental Barriers
One of the most effective tools to break free from stuckness is using Micro Yeses—small, manageable actions that build momentum. Instead of overwhelming yourself with big goals, Britt recommends focusing on the smallest possible step forward. If someone struggles with a creative block, writing just one sentence can help them get started. If working out feels overwhelming, simply putting on gym clothes can be a step in the right direction. If self-care feels out of reach, drinking a glass of water can be a Micro Yes that signals a shift toward taking care of oneself. These small steps help bypass the brain’s resistance and create a sense of progress without triggering feelings of overwhelm.
Replenishing Your Brain’s Energy
Britt introduces the concept of the brain’s gas tank, explaining that mental energy is finite and needs to be replenished regularly. Many people feel stuck because their brains are simply out of fuel. Common signs of this include irritability, late-night scrolling, difficulty focusing, and intense cravings for sugar or junk food. Just as a car needs fuel, the brain requires rest, nourishment, and emotional support to function properly. Instead of forcing productivity, Britt suggests checking in with yourself and identifying what your brain needs at the moment. Sometimes that means eating a healthy meal, moving your body, getting some fresh air, or seeking connection with a trusted friend or loved one.
Breaking free from stuckness is not about willpower. It is about understanding how the brain resists change and learning how to work with it. By recognizing the freeze response, implementing Micro Yeses, and addressing mental energy levels, it is possible to move forward without guilt or frustration. For those struggling to get unstuck, starting with small steps, naming challenges without shame, and focusing on what the brain needs can lead to lasting change. Over time, these small adjustments build momentum and create meaningful progress.
More from Sofia Health
Check out the full episode of the Sofia Unfiltered podcast, "Breaking Free from Mental Blocks with Britt Frank", available on Apple Podcasts and Spotify.
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Disclaimer: The Sofia Unfiltered Podcast by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.
