Asking for support often costs more energy than the help itself. This 10-minute monologue gives listeners a low-effort tool: the Quiet Rehearsal, a three-part, 60-second practice that builds muscle memory for saying one clear thing when words and stamina are scarce. Dr. Disruptor opens with a doorway image of standing in a vestibule, words gone, and offers a short ritual: 1) a Breath Anchor to calm a racing body, 2) a One-Line Frame that names purpose and one simple request in plain, nonmedical language, and 3) a Sensory Cue (an object or gesture) to trigger confidence. The episode includes three paste-ready 60-second rehearsal scripts tailored for a pulpit conversation, a classroom check-in, and a volunteer handoff; a two-sentence roleplay method listeners can run with a trusted ally in under a minute; and a guided aloud rehearsal you can do now. Listeners leave with an immediate, dignity-preserving habit to speak up without draining themselves and a social prompt to try one line and tag the show.