The Self-Trust Project

Here's what you'll learn:The Difference Between Safety, Comfort, and GrowthMost people crave stability, safety, and familiarity.Familiarity often feels good, but it doesn’t always promote growth.Comfort can be mistaken for peace; familiarity for safety.The brain prioritizes survival over growth. It favors what it knows, not what helps you evolve.Anxiety and fear amplify when facing new situations because the brain confuses predictability with safety.Staying in familiar discomfort (jobs, relationships, habits) feels safer than facing the unknown.The nervous system learns through exposure, not logic. You can’t think your way into confidence; you must act.Start with small, manageable discomforts. Don’t jump to “Mount Everest” level challenges before you’re ready.Build resilience through micro-discomforts, stacking small wins to create safety in the unfamiliar.Distinguish between two types of safety:Inherited safety: What you absorbed from childhood, family, or trauma as “safe.”Earned safety: The self-trust and confidence built through exposure and evidence.Inherited and earned safety often conflict, creating tension between who you were and who you’re becoming.Growth happens when you stop obeying fear rather than trying to eliminate it.Exercise:Create two columns: “What I learned was safe” and “What I know is actually safe.”Fill them with examples from work, relationships, and personal growth.Begin retraining your nervous system:Notice when “familiar” is disguising itself as “safe.”Choose one small new action that challenges that pattern.Reassure yourself afterward: “See, we handled it.”Building earned safety is how you teach your body that change is survivable.True growth doesn’t mean destroying comfort. It means redefining what safety really is.The goal isn’t to chase discomfort endlessly but to stop confusing comfort with peace.

The Self-Trust Project: How to Heal After a BreakupEpisode SummaryBradley shares an unfiltered reflection on the six months following his breakupFocuses on emotional recovery, nervous system regulation, and rebuilding identityOffers three mindset reframes and five tactical steps for anyone healing from a major endingCore ThemesBreakups dismantle your sense of safety, self-trust, and identityEmotional chaos is part of your nervous system recalibratingHealing is non-linear and cannot be rushed3 Mindset ShiftsNothing is wrong with you for feeling this wayPain is a natural physiological response to lossGrief has no timelineJudging your emotions slows recoveryYour emotions don’t need to make senseDisorientation and contradiction mean your body is processingFeeling better or worse without reason is normalAcceptance accelerates integrationPain is proof of self-respectLeaving what doesn’t serve you is an act of self-trustThe heartbreak is the cost of choosing integrityWith time, pain converts to confidence and self-belief5 Tactical PracticesConserve energy consciouslyAcknowledge where attention goesLet yourself ruminate, but do it intentionallyDirect even 1% of leftover energy toward yourselfWalk dailyMovement helps regulate emotionWalking processes feelings through the bodySurvive the first 10 seconds of a waveDon’t resist the surgeAcceptance softens intensity fasterRefuse resentmentAnger keeps the bond aliveRespect for the other person speeds emotional detachmentAbandon the idea of linear healingSome days you’ll feel free, others shatteredBoth are valid parts of the same processFinal MessageYou can’t skip the pain to reach clarityYou traded comfort for self-respectKeep walking, breathing, and feelingHealing isn’t about moving on, it’s about moving with yourself

Here's what you'll learn:Elevating the Conversations Around YouWhy “leveling up your circle” can feel isolatingThe alternative: changing the conversations, not the peopleThree levels of conversation:Low: gossip, complaints, judgmentMid: tasks, work, circumstancesHigh: ideas, growth, changeHow to move from reacting to directing conversationsReplacing statements with questions to shift energy“That sounds frustrating. What do you think would make it better?”“That’s one way to see it. Have you thought about it like this?”Leading without ego or judgmentEmotional regulation in conversationsRecognizing when to shift topics entirelySimple questions that elevate dialogue:“What’s something you’ve learned lately that surprised you?”“What are you trying to get better at right now?”How practicing deeper conversations with others strengthens your inner dialogueReflection prompts:“Where do I default to safety instead of curiosity?”“What thoughts keep looping in my mind and why?”Challenge: observe your conversations this weekNotice if they lean high or low on the spectrumAsk one question that adds depth instead of walking away

Here's what you'll learn:The Motivation Myth and How to Build Automatic ProgressMotivation is unreliable. It keeps you dependent, not consistent.Overthinkers confuse burnout cycles with growth.Real growth happens when progress becomes automatic.You don’t need motivation. You need systems that remove negotiation with yourself.Main IdeasMotivation fades. Systems sustain progress.Build conditions where doing the right thing is easy.Make progress automatic, not emotional.Success is repetition, not perfection.4 Reasons You Keep Starting OverYou attach identity to intensityYou expect 100% every day.When you miss a day or fall short, you quit.Progress comes from showing up, not from being perfect.Grace means giving yourself permission to do it badly while learning.You lack a minimum viable identityYou only define success by ideal conditions.On bad days, you collapse instead of adjusting.Create a baseline version of yourself that can still execute on hard days.You chase momentum instead of maintenanceYou rely on dopamine instead of discipline.When excitement fades, you stop.Train for maintenance. Build consistency that feels normal, not exciting.You measure evidence, not effortYou wait for proof before continuing.Progress is delayed; effort is immediate.Track the promises you keep to yourself, not external validation.Key FrameworksSelf-trust grows from effort, not outcomes.Define success by daily execution, not motivation spikes.Small, consistent progress compounds faster than sporadic bursts.

Here's what you'll learn:Problems often form passively, through small unnoticed actions like late-night snacks or years of self-doubt.Fixing problems requires conscious effort, every step feels heavier and intentional.Bad habits are like taking the elevator, they happen automatically without effort.Positive change is like taking the stairs, slow and effortful but the only way up.Misconception: fixing issues takes as long as creating them. In reality, problems form subconsciously while fixing requires deliberate action.Discomfort, fear, and resistance are natural parts of change, not signs of failure.Expecting progress to feel effortless sets you up to quit and restart.Accepting that discomfort is required makes the process easier and sustainable.If there is no discomfort, you are repeating old patterns and creating the same results.True growth is built step by step, with focus, consistency, and intentional action.The short-term discomfort is proof you are doing something different, and that matters.Stop believing there is something wrong with you for feeling resistance. It means you are on the right path.Each intentional step up the stairs shows you who you are and what you are capable of.Progress becomes possible when you embrace the hard work as part of the process.

Here's what you'll learn:Most people overestimate what they are willing to do, but underestimate what they are able to doIntentions do not prove your ability, consistent reps doThe problem with overpromising and building unsustainable plansWhy stacking proof matters when aiming for new, unfamiliar goalsLessons from fitness coaching: focus on one variable for sustainabilityExample: waking up earlier in gradual steps instead of going cold turkeyHow your brain resists unfamiliarity and seeks comfortImportance of building small, undeniable wins to shift confidenceThe CRAFT Method for achieving goals with little or no proof:C: Commit to a time horizon, avoid renegotiating the planR: Reveal your goals and action steps to others for accountabilityA: Active curiosity, remove judgment and assumptions about difficultyF: Frame if-then plans to handle predictable pitfallsT: Tolerate short-term discomfort as proof of growthDiscomfort signals you are doing something different to achieve a different outcomeSustainable change comes from small, intentional actions that compound over timeConfidence expands when you prove to yourself that you can take consistent, aligned steps

Here's what you'll learn:Why journaling is the most impactful practice for mental health and anxiety after 6.5 years of daily useThe real reason most people fail to stay consistent with journalingMistake 1: Forcing yourself to write a certain length or for a set time each dayWhy this leads to frustration and quittingThe one-sentence daily commitment that actually worksHow writing one sentence a day for 30 days builds repetition and creates an outlet for processing feelingsMistake 2: Making the journaling process too complicatedIntroduction to the “one-on-one” technique for simplifying journalingHow to use “I + verb + adjective/noun” sentences to quickly process feelings during overwhelm or anxietyMistake 3: Adding too much fluff and unnecessary contextWhy skipping backstory and diving straight into feelings helps regulate your nervous systemJournaling as a tool to release emotions quickly without overthinkingHow to adapt journaling so it fits your needs and keeps you consistentThe key takeaway: consistency matters more than length or style, and simple repetition makes journaling a tool you can rely on long term

Here's what you'll learn:Discomfort signals progress, not dangerChange triggers anxiety, fear, and apprehension because you are doing something newIf you felt nothing, you would not be changing at allThe choice: tolerate discomfort to reach your outcome, or abandon the outcome to avoid emotionsBefriending discomfort is the only way to achieve meaningful changeDiscomfort is proof you are on the right path, not an obstacle blocking youDifficulty has no bearing on your ability to succeedGrowth requires accepting the intensity of the feelings that come with it

Here's what you'll learn:Why opportunities for connection and growth are rare, and why it’s so hard to say no to them—even when the “future potential” is uncertain.The trap of self-punishment: why beating yourself up for not acting sooner doesn’t help and never leads to progress.How reliving the past keeps you stuck, and the only useful thing you can take from it (a lesson to apply moving forward).The need to fully let go of the current situation in order to create space for new patterns, relationships, and outcomes to emerge.The purpose of the “foggy” in-between stage: how stepping forward without full clarity builds trust in yourself and your ability to decide and act.

Here's what you'll learn:Doing the Same Things Won’t Get You New ResultsWhy people stay stuckRepeating the same actions and expecting new results.The illusion of “this time is different” when it’s really not.The truth about discomfortBoth staying the same and making a change are uncomfortable.Your brain resists the unknown because it feels safer in familiar pain.Pain feels endless until you build new evidence for yourself.Neuroplasticity explainedYour brain can rewire itself with new inputs.By responding differently to the same triggers, you train your brain to create new outcomes.Consistently choosing a new response shows your brain it’s safe and effective.Consistency vs. inconsistencyLack of consistency is often the real problem.Overtraining or being inconsistent both lead to the same stuck results.Progress requires consistent actions that actually align with your goals.The myth of “big change”You don’t always need a massive overhaul.Small, meaningful shifts can create real change if they’re outside your comfort zone.Ask: Am I changing enough to get new results, or just enough to feel comfortable?The hard truth about growthBoth paths—staying the same or changing—are difficult.If it’s going to be hard either way, choose the path with the potential for the outcome you actually want.If what you’ve been doing was enough, you’d already be where you want to be.

Here's what you'll learn:The Power of Saying NoThe Myth of Doing MoreCommon advice: take more action, handle more tasks, chase every opportunity.Reality: doing more only leads to burnout and diluted focus.High performers succeed by doing less, with intention.The Skill of Saying NoSaying yes to everything creates guilt, anxiety, and fear of missing out.The real challenge is not adding more, but learning to decline.Every “no” creates room for a stronger, more aligned “yes.”Reframing DecisionsInstead of asking, “Should I do this?” ask:“What space would saying no create?”“What could I say yes to if I didn’t commit to this?”This shifts focus from short-term payoff to long-term opportunity.Practical TakeawaySuccess is less about managing more and more about curating better.Protect your attention by filtering out the wrong yeses.Clarity comes from subtraction, not addition.

Here's what you'll learn:The 100 Marble Method – Using What’s Left to Move ForwardThe Marble MetaphorImagine you have 100 marbles representing your energy and focus.Strong emotions like anxiety, grief, or stress can take up 70, 80, or even 99 of them.The key is not trying to reduce the marbles taken by the feeling, but asking: what can I do with the marbles I still have left?Leftover Effort = AgencyEven when overwhelmed, you often still have 1–30 marbles of discretionary effort.Small actions—breathing, eating, walking, journaling—show you still have control.These choices redirect leftover marbles toward calm, focus, and stability.Why “Just Sit With It” Can BackfireMany are told to “sit with your feelings,” but without knowing how, it can make things worse.Using leftover marbles for active steps prevents spiraling and builds resilience.Proof That Feelings Don’t Kill YouFeelings may convince you they’ll destroy you, but 99 times out of 100, they don’t.Surviving uncomfortable emotions builds evidence for your own strength.Power in Doing It With DiscomfortLife will be hard either way—avoiding feelings doesn’t remove difficulty.Agency comes from making choices alongside the discomfort, not in spite of it.Gratitude emerges from realizing you can still move forward, even when it hurts.Practical TakeawayStop trying to shrink the number of marbles consumed by feelings.Instead, focus on what you do with the marbles that remain.Even one marble is enough to begin changing your direction.

Here's what you'll learn:Key Themes Covered:Finding good even in painful momentsThe truth about “just do it” adviceWhere to put your extra effortBuilding a bias toward actionLetting go of judgment around feelingsConsistency vs. occasional greatnessWhy waiting to feel ready keeps you stuckHighlights:Clip 1: How to train your brain to notice what’s good, even in hard situations.Clip 2: Why “just step into discomfort” is only the beginning, and what actually happens after.Clip 3: Redirecting extra mental energy—rumination vs. processing through action.Clip 4: Creating momentum by acting, even in small ways, instead of fueling feelings.Clip 5: Normalizing difficult emotions and avoiding self-judgment that prolongs suffering.Clip 6: The power of showing up consistently, not just occasionally performing at your best.Clip 7: Why waiting for confidence or the “right time” is self-sabotage, and why discomfort is part of growth.Takeaways:Look for what’s good—your focus shapes your experience.Action doesn’t erase discomfort, it starts the real work.Don’t waste energy feeding feelings—channel it into action.Consistency beats occasional bursts of greatness.Stop waiting to feel ready. Start acting, even when it’s uncomfortable.

Here's what you'll learn:Why lasting change never happens all at onceThe mistake most people make when trying to shift their behaviorHow to pick the right kind of action to start withThe difference between inputs that help you grow vs. inputs that just feel productiveKey Takeaways:You didn’t build your current patterns overnight. You slowly integrated them. That’s how change works too.Real transformation comes from slow, consistent 1% shifts—not big overnight changes.Start with one action. Build consistency. Then stack on top of that.There are 3 paths to behavior change:Try to do everything at once — doesn’t stick.Pick the easiest thing you can stick with long-term — builds confidence and momentum.Choose the one input that makes other inputs easier — creates a self-reinforcing system.Path 2 and 3 are both valid. Pick the one that fits your context. Just avoid trying to change everything all at once.

This is the podcast that helps high-functioning overthinkers rebuild their operating system to replace anxious thoughts with confident actions.

🔹 What You’ll Learn:Why avoidance strengthens your emotionsAccepting feelings as they are weakens their grip.Trying to escape them only keeps the cycle going.How uncertainty triggers your brain’s threat responseYour brain treats the unknown as danger.Training yourself to tolerate uncertainty can create new possibilities.Why your choices—not your feelings—define who you areYou can feel fear and still act with intention.What you do matters more than what you feel.How to build evidence against unhelpful mental storiesSmall actions > overthinking.You don’t need to “prove” your thoughts wrong—just act differently.Discomfort is required for new resultsFamiliar actions bring familiar outcomes.New actions = uncertainty = growth.You don’t need all the answers to move forwardOverplanning creates more anxiety.Taking the next step—even without clarity—builds self-trust.

Here's what you'll learn:Key Takeaways:Guilt is not clarity.It feels like you’re learning something when you feel guilty, but you’re not. Guilt is just punishment with no outcome.Honesty interrupts guilt.When you're honest, you admit both what went wrong and what went right. Guilt only focuses on failure.Punishment doesn’t lead to change.If beating yourself up worked, your problems would be gone by now. But they’re not. That tells you everything.Discretionary effort toward negative thoughts is wasted.If giving all your mental energy to shame and self-blame worked, you’d already be where you want to be.The cycle of guilt keeps you stuck.Most people repeat bad habits even after punishing themselves. Nothing changes—except how bad they feel.Radical honesty creates direction.It helps you clearly see what worked, what didn’t, and what to do next. It moves you forward.

Here's what you'll learn:You're not broken for feeling bad.Feeling discomfort is part of being human. If anything, not feeling uncomfortable emotions might be the actual red flag.Stop judging your emotions.When you stop wondering why you're feeling something and whether it's "okay" to feel it, you make room to actually understand and address it.Emotions are temporary—even when they feel permanent.Your brain tries to convince you that the discomfort will last forever. It won’t. No emotion, good or bad, stays forever.Thoughts can lie.Just because your mind is offering up beliefs during hard moments doesn’t mean you have to believe or engage with them.Discretionary effort matters.Even in your hardest moments, you still have a sliver of energy you can choose where to place. Don’t use it to fuel thoughts that keep you stuck.The “marble” analogy.Think of yourself as a jar of 100 marbles. Strong emotions might take up 99 of them, but you always have at least one left. That one is your power to choose how to respond.You are not your feelings.You experience emotions, but they are not your identity. You can feel anxious and still act with courage. You can feel sad and still function.Act first—feel later.Waiting to feel better before taking action usually keeps you stuck. Movement creates momentum. Take action to shift your emotional state.Ask the hard question: What’s good about this?In your lowest moments, ask how this situation might help you grow. You may not get an answer right away, but keep asking. Growth often hides in struggle.

In this episode, Bradley shares raw insights about his mental health journey, entrepreneurship, and how he built systems to survive, then thrive. From battling severe panic disorder to coaching business owners and leading with frameworks, Bradley opens up about what it really takes to navigate personal growth and professional ambition at the same time.This conversation moves past surface-level inspiration into tactical frameworks for handling discomfort, building confidence, and dealing with burnout without punishing yourself.What You'll Learn:Why pain is required but suffering is optionalThe difference between surviving vs. thriving in therapyHow neuroplasticity helps rewire beliefs and behaviorWhy trusting yourself when there’s no next step is more important than any frameworkThe full breakdown of Bradley’s CRAFT Method for building confidence when you have no proofHow to rethink accountability, burnout, and short-term discomfortA tactical reframe: Replace punishment with self-respect

Here's hat you'll learn:Reacting vs. Responding:A strong emotion doesn’t mean you should act on it.When your mind is racing, action often leads you back to the same place—confused, anxious, stuck.Train your brain to pause and stay present with the discomfort instead of avoiding it.Overthinking is Disorganization, Not Identity:Overthinking isn’t a personality trait—it’s just cluttered thinking.Excess energy from anxiety often gets recycled into more anxiety.Write out your thoughts and feelings separately to find clarity and identify patterns.The “One Marble” Strategy:Think of your emotional state as 100 marbles—maybe 99 are consumed by the feeling, but there’s always one left over.Don’t waste that one marble. Use it on a tiny action: take a walk, send a text, breathe deeply.Big tasks don’t work in these moments. Small steps move you forward.Action is the Antidote to Spirals:“You don’t have anxiety. You just never take action.” (a controversial—but clarifying—idea)Emotional spirals can’t be solved with more thinking.Use your leftover energy to move 1% closer to what you want to feel.Try this: For every 10 thoughts you have, write them down. Take action on one.Over time, shift from thought → action to action → progress.Core Takeaway:Discomfort doesn’t mean “stop.” It means “listen.”Action breaks the cycle. Not perfect action—any action.