Why You Feel Stuck: The Pscyhology of Motivation

💬 Ever sit down to start something.. and just don’t?
This video explores the psychology behind feeling stuck and how understanding your brain, not blaming it, is the key to moving again.

🧠 What We Explore:
✔ Why motivation isn’t about willpower, it’s about unmet psychological needs.
✔ The brain’s reward system, dopamine and what it really takes to start.
✔ How the Yerkes-Dodson curve and flow state explain your ‘stuck’ feeling.
✔ Simple ways to restart motivation without shame or pressure.

📚 Psychology Sources Referenced:
Full citations at the end of this description.
• Berridge & Robinson (1998) – Dopamine and the science of reward
• Deci & Ryan (1985) – Self-Determination Theory: Autonomy, Competence, Relatedness
• Csikszentmihalyi (1990) – Flow and optimal experience
• Yerkes & Dodson (1908) – Arousal and performance
• Baumeister et al. (1998) – Ego depletion and energy conservation
• Gollwitzer (1999) – Implementation intentions and simple planning

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📚 Book Recommendations.
(By actual psychologists + grounded in research)
1. The Body Keeps the Score

Author: Bessel van der Kolk, M.D.
Why: Explores how trauma is stored in the body and brain. Beautifully readable and deeply healing.
Themes: Trauma, nervous system, healing
Great for: emotional patterns, survival behaviours or self-protection.
🔗https://amzn.to/4motSVf

2. Self-Compassion

Author: Dr. Kristin Neff
Why: The go-to book for understanding and building a softer inner voice. Research-backed but deeply human.
Themes: Inner critic, shame, emotional regulation
Great for: breaking patterns, rebuilding self-worth and quieting perfectionism.
🔗https://amzn.to/4jdxXbU

3. On Becoming a Person

Author: Carl Rogers
Why: A foundational text in humanistic psychology. Empowers readers to embrace who they are with unconditional acceptance.
Themes: Authenticity, self-concept, personal growth
Great for: inner identity, belonging or “coming home to yourself.”
🔗https://amzn.to/45phvC2

4. Attached

Authors: Amir Levine & Rachel Heller
Why: Offers a clear, psychologist-led explanation of attachment styles in adult relationships. Incredibly accessible.
Themes: Love, fear of intimacy, emotional availability
🔗 Great for: relationships, emotional cycles or why we keep choosing the same types.
🔗https://amzn.to/4j8t7N1

5. The Happiness Trap

Author: Dr. Russ Harris (based on ACT—Acceptance & Commitment Therapy)
Why: Explains why chasing happiness often makes us feel worse—and what to do instead.
Themes: Avoidance, mindfulness, emotional flexibility
Great for: challenging toxic positivity, shame and forced productivity.
🔗https://amzn.to/3ZrUNp7

6. The Gift of Therapy

Author: Dr. Irvin Yalom
Why: A behind-the-scenes look at therapy and what it really means to grow. Gentle, poetic, and full of insight.
Themes: Connection, change, insight
Great for: curiosity about therapy or wanting to deepen self-reflection.
🔗https://amzn.to/3GX3S38

🌿 Gentle Reminder:
Disclaimer: This video is for educational and informational purposes only.

I’m not a licensed psychologist or therapist. Just a psychology student sharing research and ideas that have helped me and might help you, too.

If you’re struggling with your mental health or need personal support, please reach out to a qualified mental health professional. You don’t have to figure it all out alone 💛

📖 Harvard References with Links
Berridge, K.C. and Robinson, T.E. (1998) ‘What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience?’, Brain Research Reviews, 28(3), pp. 309–369.
https://doi.org/10.1016/S0165-0173(98...
Deci, E.L. and Ryan, R.M. (1985) Intrinsic Motivation and Self-Determination in Human Behavior. Boston, MA: Springer.
https://link.springer.com/book/10.100...
Yerkes, R.M. and Dodson, J.D. (1908) ‘The relation of strength of stimulus to rapidity of habit-formation’, Journal of Comparative Neurology and Psychology, 18(5), pp. 459–482.
Open access via Internet Archive: https://archive.org/details/journalof...
Csikszentmihalyi, M. (1990) Flow: The Psychology of Optimal Experience. New York: Harper & Row.
Book page: https://www.harpercollins.com/product...
Baumeister, R.F., Bratslavsky, E., Muraven, M. and Tice, D.M. (1998) ‘Ego depletion: Is the active self a limited resource?’, Journal of Personality and Social Psychology, 74(5), pp. 1252–1265.
https://doi.org/10.1037/0022-3514.74....
Gollwitzer, P.M. (1999) ‘Implementation intentions: Strong effects of simple plans’, American Psychologist, 54(7), pp. 493–503.
https://doi.org/10.1037/0003-066X.54....

(Some links above are affiliate)

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