Stuck but Know What to Do? Here's Why

You know what needs to change. You’ve had the insight. Maybe even the plan. But something in your body just… won’t budge.

You're not lazy. You're not unmotivated. You're not broken. You’re likely stuck in what I call “story mode.”

This is the default state of your brain—the part that loops, overthinks, and tries to protect you from the unknown. But here’s the good news: getting unstuck is simpler than you think. You just need to work with your body, not against it.

The 3 Modes of Your Brain

There’s a model I often share with clients called Body–Story–Action. It mirrors three brain networks:

• Body Mode: The part that notices internal cues—heart rate, breath, hormone shifts. It knows what’s important.
  
• Story Mode: The default network where your identity lives. This is where you ruminate and procrastinate.
  
• Action Mode: The focus network. It kicks in when you’re doing something that requires your attention.
  

If you're stuck, I guarantee you’re in story mode—and the fastest way out is through your body.

How to Get Into Your Body

Think of your body like a remote control. When you grab it, you can change the story.

Start small:

• Notice the feeling of your shirt on your skin
  
• Sense the texture of the chair beneath you
  
• Feel your breath in your belly
  
• Go for a walk and listen to the sound of your footsteps
  

When you tune into these sensations, your brain shifts out of looping thoughts and into the present moment—where clarity lives.

What Comes Next: Focused Action

Once you’re in your body, the next step is to take an action that requires focus—even if it’s tiny.

It might be folding the washing, going for a run, or cooking something nourishing. When we move from body to action, our internal “story” starts to change on its own.

That’s how we create momentum—and build trust with ourselves again.

Getting stuck is a sign—not a failure. Your brain is trying to keep you safe.
But you can gently guide it toward the life you actually want… by starting with your body, and then taking one aligned action at a time.

I explore this fully in Episode #17 of the podcast: The Body–Brain Science of Change: How to Thrive Through It. Tune in if you’re ready to shift from paralysis to progress—without burning out.