{"id":78931,"date":"2026-01-30T11:24:00","date_gmt":"2026-01-30T11:24:00","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=78931"},"modified":"2026-03-25T13:45:41","modified_gmt":"2026-03-25T13:45:41","slug":"britt-frank","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/britt-frank\/","title":{"rendered":"Psychotherapist Britt Frank on how to align the mind when your inner critic won\u2019t shut up"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">There\u2019s a voice in your head that knows exactly what to do:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drink enough water.<br>Stop doomscrolling.<br>Go to bed early.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then, there\u2019s another that ignores it completely.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Like most people, you likely live inside that mental tug-of-war every day. And chances are, you think more discipline and more good habits are your way out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But when doing more still doesn\u2019t work, shame creeps in, and you don\u2019t know what to do about it. <em>\u201cSomething must be wrong,\u201d<\/em> you\u2019d think to yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s where licensed psychotherapist <strong>Britt Frank<\/strong> would hug you out of your misery. As her book, <em>Align the Mind<\/em>, reveals, you\u2019re not suffering from a lack of motivation, but rather, a hidden conflict between different parts of yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cThis book,\u201d <\/em>she says, \u201c<em>is for anyone who has ever thought,<\/em> <em>\u2018Why is it that I know what I\u2019m supposed to do, but I can\u2019t seem to do it?\u2019\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Watch her full interview with the Mindvalley Book Club:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How to make peace with your inner critic and align your mind with Britt Frank\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/g--gBFJVb2Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">How to make peace with your inner critic and align your mind with Britt Frank<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-who-is-britt-frank\">Who is Britt Frank?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Britt is a licensed psychotherapist and trauma specialist whose life\u2019s purpose is to help people move out of analysis paralysis and into action.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flip through <em><a href=\"https:\/\/amzn.to\/43Ci1v0\" target=\"_blank\" rel=\"noreferrer noopener\">Align The Mind<\/a><\/em>, and you\u2019ll immediately register her signature way of imparting wisdom. She translates complex psychology into practical tools that others find easy to use when motivation wanes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because the truth is, it\u2019s all too easy to <a href=\"https:\/\/blog.mindvalley.com\/self-sabotage\/\" target=\"_blank\" rel=\"noreferrer noopener\">self-sabotage<\/a> instead of self-help. According to a 2023 study published in <em>Frontiers in Human Neuroscience<\/em>, <a href=\"https:\/\/www.frontiersin.org\/journals\/human-neuroscience\/articles\/10.3389\/fnhum.2023.1079493\/full\" target=\"_blank\" rel=\"noreferrer noopener\">the brain works harder to process negative statements instead of positive ones<\/a>. So when yours hears \u201c<em>don\u2019t mess this up<\/em>\u201d or \u201c<em>try not to fail<\/em>,\u201d it often focuses on the core idea of the thought instead of the negation attached to it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thankfully, Britt\u2019s book gives form to an experience too many of us live with, quietly, every day. In the U.S., for one, anxiety disorders <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15939839\/\" target=\"_blank\" rel=\"noreferrer noopener\">affect about 40 million adults each year<\/a>, or roughly 18% of the population. Now, as a study in the <em>Journal of Psychopathology and Behavioral Assessment <\/em>showed, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10862-021-09898-9\" target=\"_blank\" rel=\"noreferrer noopener\">negative thinking patterns like rumination are among the features of these conditions<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, why pray tell, is Britt passionate about helping you unpack your <a href=\"https:\/\/blog.mindvalley.com\/self-talk\/\" target=\"_blank\" rel=\"noreferrer noopener\">self-talk<\/a>? Well, simple: she\u2019s lived with a crazy <a href=\"https:\/\/blog.mindvalley.com\/inner-critic\/\" target=\"_blank\" rel=\"noreferrer noopener\">inner critic <\/a>herself for a long, long time.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cI hated myself for so many years,\u201d<\/em> she reveals to Mindvalley co-founder and Mindvalley Book Club host <a href=\"https:\/\/blog.mindvalley.com\/kristina-mand-lakhiani\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kristina M\u00e4nd-Lakhiani<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This early experience shaped both Britt\u2019s career path and, eventually, writing journey. Before <em>Align The Mind<\/em>, for instance, she explored at great length how insight alone fails to create change in her earlier book, <em>The Science of Stuck<\/em>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Across all her work, her main message is clear: our mind isn\u2019t \u201cone voice.\u201d It\u2019s a system of \u201cparts.\u201d You can think of them as different (though related) selves.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As she says, <em>\u201cEverybody has multiple personalities. We all have [different] voices in our heads.\u201d<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-parts-work-is-according-to-britt-frank\">What \u201cparts work\u201d is, according to Britt Frank<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve Googled \u201cAlign Your Mind Britt Frank,\u201d you\u2019ll likely encounter the term \u201cparts work.\u201d At its core, it\u2019s a discipline Britt established to help us hear\u2014and harmonize\u2014all the different inner voices that coexist in our heads.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cParts work,\u201d<\/em> she says, <em>\u201cis a very broad term that talks about how to work essentially with all of the voices in our heads.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most of us already know this reality. Just look at how we talk about ourselves every day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Say you\u2019re curious about skydiving. In mulling it over, you might tell your best friend,<em> \u201cI really want to go skydiving, but a part of me is scared of heights.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Britt\u2019s own favorite example\u2014<a href=\"https:\/\/blog.mindvalley.com\/rbrain-rot\/\" target=\"_blank\" rel=\"noreferrer noopener\">brain rot<\/a>\u2014even hits closer to home. As she tells Kristina, <em>\u201cPart of me knows I should log off and sleep, but another part keeps doomscrolling.\u201d&nbsp;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See, parts work takes that everyday language seriously. Each \u201cvoice\u201d in your head, Britt says, represents a different interest, concern, instinct, fear, or priority, all belonging to the same person. All of them, <em>you<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So ultimately, this approach helps you understand yourself as a whole rather than through a single isolated part, personality, voice\u2026 whatever you want to call it. Each part has a job. Each one is trying, in its own way, to keep you safe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And parts work helps you see that the inner conflict between different parts of you is merely a signal. Instead of shaming yourself into action, it gently shines the light on what\u2019s actually slowing you down from building that dream business or finally going to the gym.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>Imagine if they could all get along with each other,\u201d <\/em>Britt points out on the importance of building <a href=\"https:\/\/blog.mindvalley.com\/self-worth\/\" target=\"_blank\" rel=\"noreferrer noopener\">self-worth<\/a> through positive self-talk. <em>\u201cParts work shows you how.\u201d<\/em><\/p>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/DRu3rMNE4jN\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/DRu3rMNE4jN\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/DRu3rMNE4jN\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Mindvalley Book Club (@mindvalleybookclub)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-the-science-of-inner-talk\">The science of inner talk<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Peer closer, and you\u2019ll see that Britt\u2019s work firmly stands on a deep foundation of established psychological science. For more than a century, many psychology experts have sussed that the mind is, in fact, multi-layered. And its layers don\u2019t always \u201cagree\u201d with each other.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Like Sigmund Freud, who described the psyche as a shared space between:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The id<\/strong>, or the baseline drives and impulses that push for pleasure and relief,<\/li>\n\n\n\n<li><strong>Your ego,<\/strong> the conscious inner mediator that weighs reality and consequences, and<\/li>\n\n\n\n<li><strong>The superego<\/strong>, which is the internal voice of moral rules and social expectations.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Then there\u2019s Carl Jung, who argued that the self is made up of different aspects that show up depending on context, like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The ego, <\/strong>the center of conscious awareness and identity,<\/li>\n\n\n\n<li><strong>The persona, <\/strong>the social mask you wear to function in society,<\/li>\n\n\n\n<li><strong>The shadow: <\/strong>or<strong> <\/strong>all traits, impulses, and qualities you\u2019ve learned to reject or keep out of awareness, and<\/li>\n\n\n\n<li><strong>The anima or animus, <\/strong>that is,<strong> <\/strong>your<strong> <\/strong>inner feminine or masculine aspects shaped by personal experiences and cultural expectations.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Britt\u2019s work draws heavily from this lineage, especially modern parts-based psychology and research on inner speech. She\u2019s quick to point out that you\u2019re not broken if you procrastinate on the things you care about. Turns out, your mind is simply pulled in different directions, which is where parts work comes in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, here\u2019s a catch: it isn\u2019t for everyone. <em>\u201cThere are some people who don\u2019t actually think in words,\u201d <\/em>she says, \u201c<em>they have no internal monologue.\u201d&nbsp;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, if you\u2019re among the <a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/09567976251335583?\" target=\"_blank\" rel=\"noreferrer noopener\">10% of people who, as reported in <em>Psychological Science<\/em>, experience little to no internal voice during ordinary thinking<\/a>, then Britt\u2019s approach isn\u2019t the right fit. It just won\u2019t work \u201c<em>if you don\u2019t think in terms of words when talking and thinking to yourself.\u201d<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-britt-frank-s-tips-on-harmonizing-your-inner-world\">Britt Frank\u2019s tips on harmonizing your inner world<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When different parts of you pull in different directions, Britt wants you to remember that it\u2019s all good. <em>\u201cThere\u2019s nothing inherently wrong with you,\u201d <\/em>she shares. <em>\u201cThere\u2019s a reason that we have these conflicts in our thinking life.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The point is to ease the tension, which you can do with the steps:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Stop treating inner conflict as a personal flaw. <\/strong>Here, Britt suggests replacing woe-is-me statements like <em>\u201cWhy am I like this?\u201d <\/em>Ask yourself this instead: <em>\u201cWhich part of me is speaking right now?\u201d<\/em><\/li>\n\n\n\n<li><strong>Name those different parts instead of demonizing them.<\/strong> Saying \u201c<em>a part of me is scared<\/em>\u201d creates space. Fighting the thought tightens it. Working through the tug-of-war starts by recognizing a part when it shows up.<\/li>\n\n\n\n<li><strong>Validate the loud \u201cpart\u201d without indulging its behavior. <\/strong>Understanding a part doesn\u2019t mean letting it run the show. Britt compares it to good parenting: you acknowledge the feeling while maintaining the boundary. When you want to avoid the workout, skip the call, or abandon the project, recognize how tired or afraid you actually feel. Then do it anyway, to keep you moving forward.<\/li>\n\n\n\n<li><strong>Assign your inner critic the role of a coach. <\/strong><em>\u201cOur job is to train the inner critic,\u201d <\/em>she says, so it doesn\u2019t shame you. This means changing how you respond when it appears. Swap <em>\u201cyou\u2019re going to mess this up\u201d<\/em> for <em>\u201cslow down and prepare for the best.\u201d<\/em>&nbsp;<\/li>\n\n\n\n<li><strong>Identify what you\u2019re protecting yourself from. <\/strong>Self-sabotage often occurs when you fear embarrassment, rejection, or failure. But when you see the truth for what it is, it\u2019s easier to stop panicking\u2026 and do what you have to do anyway.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">And whenever in doubt? Turn to Britt\u2019s book to guide you through the fog. As she would always tell you,<em> \u201cThoughts don\u2019t necessarily mean truth.\u201d<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><a href=\"https:\/\/amzn.to\/43Ci1v0\" target=\"_blank\" rel=\" noreferrer noopener\"><img fetchpriority=\"high\" decoding=\"async\" width=\"2000\" height=\"736\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2026\/01\/824a94ed-align-your-mind-britt-frank.webp\" alt=\"\" class=\"wp-image-78932\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2026\/01\/824a94ed-align-your-mind-britt-frank.webp 2000w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2026\/01\/824a94ed-align-your-mind-britt-frank-768x283.webp 768w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2026\/01\/824a94ed-align-your-mind-britt-frank-1536x565.webp 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><em>(Disclosure: This is an affiliate link. If you make a purchase through it, Mindvalley Book Club may earn a commission at no extra cost to you.)<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fuel-your-mind\">Fuel your mind<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Progress, Britt Frank shows, comes from learning how to work with your mind. And it\u2019s done by listening closely, understanding what lies beneath resistance, and moving forward with clarity rather than self-blame.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This radical self-acceptance? It\u2019s what the Mindvalley Book Club stands for.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s a space for ideas that help you make sense of yourself and the world you\u2019re living in. Yes, ideas that don\u2019t just sound good on paper but can actually change how you think, decide, and act in real life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each week, Kristina M\u00e4nd-Lakhiani sits down with authors like Britt to explore books chosen for their depth, relevance, and ability to shift perspectives. You\u2019ll hear directly from the thinkers shaping how we understand the mind, behavior, personal growth, and more\u2026 through the might of their words.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By <a href=\"https:\/\/www.mindvalley.com\/bookclub?utm_source=mv_blog\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>joining the Mindvalley Book Club<\/strong><\/a>, you\u2019ll get:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Early access to books that challenge and expand how you see yourself,<\/li>\n\n\n\n<li>Candid conversations that go beyond surface-level insights,<\/li>\n\n\n\n<li>Practical ideas that influence how you work, relate, and make decisions,<\/li>\n\n\n\n<li>A global community drawn to curiosity, self-awareness, and meaning, and<\/li>\n\n\n\n<li>Consistent learning that fits into your everyday life.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">When your mind expands, everything in your life will follow suit. And that\u2019s where real change begins.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Welcome in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Align The Mind&#8221; by Britt Frank is your go-to guide when self-talk is off track. 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