Weekend Boost No. 155

FROM STUCK TO SPARK

If you’ve been feeling stuck, unmotivated, or caught in a cycle of “I’ll do it later", you’re not alone—and you’re not broken. Motivation isn’t something we wait for; it’s something we can create, especially when we understand how the brain works. This week, I’m sharing two standout resources and two practices to help you shift gears and build momentum in sustainable, science-supported ways.

• This short, actionable article introduces a strategy called dopamine anchoring—pairing a challenging or boring task with a small, pleasurable activity (like music, scent, or movement) to make it easier to start and stick with it. Grounded in neuroscience, it’s a simple way to train your brain to feel good about follow-through.

• In this powerful conversation, therapist and author Britt Frank explains why feeling stuck isn’t about laziness—it’s a nervous system response. She offers clear, compassionate tools to move from freeze to action using “micro yeses,” body-based resets, and a deeper understanding of how motivation really works.

THE PRACTICE

Complete a daily check-in (for the next 7 days) using the prompts below. These are oriented around self-determination theory.

1. Did I feel a sense of ...

• choice (autonomy)

• growth (competence)

• and connection (relatedness) today?

2.   What did this look like? 

• Choice

• Growth

• Connection 

3.   Where could I have experienced this more in my day? 
 

This builds awareness of what’s energizing you and where you may feel depleted. 

Let me know how this goes and what comes up for you. I would love to hear from you!