Mastering Momentum

Change is not about making big leaps. It’s about mastering momentum – the process of repeating small, values-aligned actions consistently without stopping. Join former corporate attorney turned behavioral psychologist, researcher, and executive performance coach, Dr. Jan Newman, as she decodes psychology and neuroscience, through solo episodes and interviews, to share proven research-based skills and strategies that help you create lasting change by mastering the process of momentum in life and business – how to build it, sustain it, and get it back.

Episode #18: 8 Things You Can Do to Get Unstuck with Dr. Kayleigh Hunnicutt - Part 2 05/28/2025

Episode #17: 8 Things You Can Do to Get Unstuck with Dr. Kayleigh Hunnicutt - Part 1 04/28/2025

Episode #16: 6 Pre-Game Strategies for Mastering Conversations Before They Begin 01/21/2025

Episode #16: 6 Pre-Game Strategies for Mastering Conversations Before They Begin Ever feel misunderstood or struggle to express yourself clearly? You’re not alone—and this episode is here to help. Part of an ongoing series on mastering communication, Dr. Jan Newman dives into six powerful pre-game strategies for transformative conversations. A former corporate lawyer turned psychologist, high-performance coach, and multipreneur, Dr. Jan blends research-backed insights with real-world experience to help you communicate more effectively—both at work and at home. In this episode, you’ll discover practical research-based tools to enhance your communication skills, build stronger relationships, and create deeper connections. Dr. Jan explains how perspective-taking, stress regulation, mindset mastery, and value-driven communication can unlock more fulfilling interactions. Grounded in neuroscience and psychology, her techniques will help you approach conversations with clarity, intention, and confidence. Whether you’re navigating personal relationships or professional challenges, Dr. Jan shows why effective communication is the key to genuine connection, happiness, and success. From executives and entrepreneurs to parents and partners, anyone looking to elevate their communication skills will benefit from her actionable advice. Tune in now to learn how to turn everyday exchanges into meaningful, impactful dialogues—and take the first step toward becoming a master communicator! What You’ll Learn [00:01:22] From law to psychology: Lessons learned from shifting focus from outcomes to processes. [00:03:21] The Harvard Study on Adult Development: The link between close relationships and happiness. [00:04:17] Success stories: How communication transformed the lives of high performers. [00:07:27] Identifying difficult conversations you’ve been avoiding. [00:08:20] Understanding your audience: Perspective-taking as a key skill. [00:13:04] Examples of communication across relationships, parenting, and workplace dynamics. [00:21:11] How cognitive biases and learning history shape communication. [00:27:08] The power of assuming benevolent intent in challenging conversations. [00:43:09] Aligning communication with values for meaningful interactions Subscribe: | | | | | | Connect with Dr. Jan Newman k For full show notes, resources, and freebies visit the episode page at /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/34925770

Episode #15: Turning Pain Into Purpose with Dr. Sarah Lyle 12/06/2024

Episode #15: Turning Pain Into Purpose with Dr. Sarah Lyle Have you ever felt like you’re running at full speed but still not moving forward? This episode dives deep into the world of high-achieving individuals and how their coping mechanisms, often celebrated by society, can mask deeper struggles with trauma and burnout. Dr. Jan Newman welcomes Dr. Sarah Lyle to unpack the nuanced relationship between trauma, emotional processing, and performance-driven lifestyles. We explore how high achievers channel unresolved trauma into productivity, often at the expense of their emotional health. Dr. Lyle shares her journey into psychology, emphasizing the importance of recognizing emotional signals and fostering a healthy relationship with emotions. Together, Dr. Newman and Dr. Lyle discuss how these patterns manifest in high-functioning individuals and why addressing underlying emotional triggers is vital for long-term well-being. In This Episode [00:02:53] Dr. Sarah Lyle’s origin story: how personal loss shaped her passion for psychology. [00:09:15] The influence of family and culture on career choices and service-oriented values. [00:26:28] Transitioning from traditional career paths to private practice: insights from Dr. Lyle’s postdoc journey. [00:32:26] How high achievers use work and productivity to avoid emotional pain. [00:34:02] The role of avoidance in trauma and why it can seem functional short-term but harmful long-term. [00:39:06] Recognizing burnout in high achievers: early signs and misconceptions. [00:47:03] Why emotions are essential and how disconnecting from them leads to deeper issues. [00:50:14] Practical strategies for leaning into emotions and fostering resilience. [00:50:41] How addressing emotions reduces their intensity and helps build a healthier life For full show notes, resources, and more, please visit the episode page at: /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/34321740

Episode #14: Trauma and High Performance Part 2: Healing Trauma with Dr. Michael Gomez 08/21/2023

Episode #14: Trauma and High Performance Part 2: Healing Trauma with Dr. Michael Gomez What lies beyond the diagnostic labels of trauma? Today, on "Mastering Momentum," Dr. Jan Newman sits down for Part 2 of her conversation with Dr. Michael Gomez, a distinguished trauma specialist and clinical psychologist. Dr. Newman and Dr. Gomez discuss the intricacies of diagnosing trauma, such as post-traumatic stress disorder (PTSD), as well as the importance of understanding the uniqueness of each person’s journey. Listen in as they discuss the path to healing including the transformative potential of evidence-based trauma therapy, creating a safe therapeutic relationship, addressing trauma with hesitant survivors, and the three-phase approach to trauma treatment. Tune in as Dr. Gomez and Dr. Newman offer their invaluable insights into trauma diagnosis, therapeutic approaches, and the journey to reclaiming one's life after trauma. What You’ll Learn ● [06:44] Dr. Gomez introduces the DSM-5 criteria for diagnosing PTSD and discusses the limitations of standardized diagnostic labels ● [11:52] Understanding trauma as a toxic exposure and the importance of screening and validation in trauma evaluations ● [16:15] Differentiating between acute stress, performance-related stress, and burnout as responses to trauma and stress ● [19:23] Exploring the concept of "being" versus "doing" in trauma therapy ● [22:09] The significance of evidence-based trauma treatment and the three-phase approach based on Judith Herman's model in "Trauma and Recovery" ● [27:10] Understanding the impact of trauma on individuals and establishing safety and stability in phase one of trauma treatment ● [30:05] The importance of finding the right fit in a trauma therapist ● [33:08] Dr. Gomez shares the three main goals of trauma therapy: (reducing the impact, addressing the experiences, finding positive meaning ● The three phases of trauma therapy ● [41:56] The importance of pushing through fear to facilitate personal growth ● [46:12] What to do when a trauma survivor is unwilling to talk about their trauma during therapy, using an example of a young boy named Billy ● [50:35] The need to differentiate harmful secrets from healthy boundaries ● [55:10] Dr. Gomez reflects on the worth and value of being a trauma specialist and helping others on their healing journeys Follow me on , and . For full show notes and resources visit /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/27805464

Episode #13: Trauma and High Performance Part 1: Understanding Trauma with Dr. Michael Gomez 08/15/2023

Episode #13: Trauma and High Performance Part 1: Understanding Trauma with Dr. Michael Gomez Trauma affects us all, shaping our histories and influencing our interactions with the world. As Eugene O'Neill eloquently expressed in "Long Day's Journey into Night, "None of us can help the things life has done to us. They're done before you realize it. And once they're done, they make you do other things, until at last everything comes between you and what you'd like to be, and you've lost your true self forever." That's not the way your story has to be, there is hope. By acknowledging these traumatic experiences, you are taking the first step towards reclaiming your true self. In this episode of "Mastering Momentum," Dr. Jan Newman sits down for part one of her candid conversation with Dr. Michael Gomez, a clinical child psychologist and expert in trauma-focused cognitive-behavioral therapy. Dr. Newman and Dr. Gomez delve into the complexities of trauma, exploring its various forms, and discussing its effects on high-achieving professionals in high-stress fields like healthcare and law enforcement. Dr. Gomez offers his insightful analogies that help listeners grasp the profound impact of trauma and the coping mechanisms individuals employ, the significance of sharing your story in the healing process, and the importance of recognizing and addressing trauma responses within different professions including the need for interventions to support professionals facing trauma-related stress. What You’ll Learn [06:14] Introduction to Dr. Michael Gomez and his expertise in trauma-focused cognitive-behavioral therapy [11:58] Understanding trauma as a toxic exposure, and the importance of screening and validation in trauma evaluations [20:34] Understanding dissociation as a safety mechanism of the brain to protect individuals from overwhelming stress or trauma [24:15] Exploring the significance of telling your story and processing trauma to foster healing [27:44] Dr. Gomez shares the three main goals of trauma therapy (reducing, addressing, and finding positive meanings) [29:49] Trauma is like a virus: Dr. Gomez likens secondary trauma, vicarious trauma, and compassion fatigue to a virus, with burnout as an immune-compromised state [32:45] Trauma-related stress and its impact on high-achieving professionals [37:13] The importance of addressing the impact of chronic invalidation and childhood trauma on professionals in high-stress environments [38:48] Dr. Gomez discusses the challenges faced by high achievers who may excel outwardly, while suffering internally due to unresolved trauma and the importance of recognizing burnout [42:12] Understanding trauma responses in high-achieving individuals and the concept of allostatic load Follow me on , and . For full show notes and resources visit /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/27757092

Episode #12: Unlocking High-Performance Part Two: Tools for Optimizing Performance with Dr. Desaree Festa, Sports Psychologist for the Buffalo Bills 06/19/2023

Episode #12: Unlocking High-Performance Part Two: Tools for Optimizing Performance with Dr. Desaree Festa, Sports Psychologist for the Buffalo Bills Self-awareness and self-regulation are vital skills in the realm of sports and performance psychology for optimizing performance. Athletes and other high performers who can effectively fine-tune their mental and emotional states have a competitive edge both on and off the field. But there are challenges and distractions everywhere, so it's essential to have a plan and a set of tools you can use to facilitate optimum performance every time. In the second installment of this two-part series of Mastering Momentum, Dr. Newman sat down with Dr. Desaree Festa, a sports psychologist for the Buffalo Bills, to discuss high performance from her unique perspective and the five core psychological skills involved in sports and performance psychology. In this episode, they are exploring the significance of developing professional habits and routines to help athletes access self-awareness, a critical skill for peak performance. They deiscuss how self-awareness leads to the desired mental and emotional states required for peak performance and how you can use tools such as Heart Rate Variability (HRV) training. Dr. Festa walks listeners through the transformative potential of HRV training. She shares valuable insights on the practical applications and offering insight into different tools and protocols that athletes and other high performers use to optimize their physiological and mental readiness for competition, enhanced resilience, and physiological flexibility. Listen in as we unravel the profound impact of HRV training on athlete performance and delve into the strategies and tools that can help athletes achieve optimal success both on and off the field. What You’ll Learn [01:38] The importance of self-awareness in sports psychology and performance [02:23] Athletes engaging in self-study to heighten their awareness of their performance [04:43] Strategies for working on self-awareness (seeking feedback, journaling, and reflection) [06:49] The relationship between self-awareness and taking action to improve performance [07:50] Self-regulation through professional habits and game day routines [10:48] The importance of rehearsing and practicing routines to make them automatic and maintaining consistency even during travel [12:56] Introduction of HRV biofeedback as a tool for self-regulation [15:09] Explanation of baseline HRV and in-the-moment HRV training [20:03] Explanation of HRV training, its focus on the mind-body connection, and the use of breathing techniques to optimize heart rate variability [21:42] The purpose of HRV training for peak performance (rather than solely promoting relaxation) [23:03] Examples of different protocols for HRV training [23:40] Using along with portable devices like and for HRV training [24:17] Discussion on how HRV training can be helpful for other high performers in optimizing their performance [25:12] Resources for learning more about HRV and biofeedback and practitioners in the field [25:58] The importance of mastering nervous system regulation for confident performance [26:25] HRV resources and tools mentioned Follow me on , and . For full show notes and resources visit /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/27128865

Episode #11: Unlocking High-Performance Part One: Insights from Dr. Desaree Festa, Sports Psychologist for the Buffalo Bills 06/12/2023

Episode #11: Unlocking High-Performance Part One: Insights from Dr. Desaree Festa, Sports Psychologist for the Buffalo Bills High-level sports organizations like the Buffalo Bills achieve high performance by integrating sports psychology into their training to optimize their athletes' mental wellness and performance. This emphasis on psychological aspects reflects a broader trend among high-level athletes who understand that mental preparation and well-being are crucial components of overall success in sports and beyond. In the first installment of this two-part episode of Mastering Momentum, Dr. Newman invites Dr. Desaree Festa, a sports psychologist for the Buffalo Bills, to discuss high performance from her unique perspective. Dr. Festa walks listeners through her professional journey in psychology and the behind-the-scenes of what she does in her current role with the Buffalo Bills. Listen in for valuable insights into sports and performance psychology, and the integration of mental health and mental performance in high-performance athletes and coaches. Plus, the five core psychological skills involved in sports and performance psychology, and the one key strategy that will help any athlete optimize themselves and their performance. What You’ll Learn [2:42] How Dr. Newman and Dr. Festa met [4:58] What sports psychology is, and how it's different from other fields of psychology [5:43] The distinction between mental performance and mental health in sports psychology [7:17] How sports psychology optimizes both the person and the high-performer [8:08] The five core psychological skills used in sports psychology [13:30] The importance of differentiating between outcome-driven goals and performance-driven goals [17:06] The importance and challenges of visualization (the fifth psychological skill) to enhance performance as a supplement to a physical practice [19:47] Dr. Festa's professional journey and her role with the Buffalo Bills [23:29] The integration of mental health and mental performance in sports psychology [32:30] The key to any type of work in sports psychology Follow me on , and . For full show notes and resources visit /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/27126330

Episode #10: Dr. J on Values 03/27/2023

Episode #10: Dr. J on Values What are your values? This is a scary question for a lot of people. Many of us have never really thought about it and simply allow the river of life to carry us along without a compass. But clarifying what really matters is a powerful exercise that changes your brain, your behavior, and ultimately, your business. On this episode of Mastering Momentum, Dr. Newman explains why we’re more successful in meeting our goals when they align with our values. She discusses the differences between values and goals, describing how values are tied to action and why they relate solely to YOUR behavior—not what other people do or don’t do. Listen in for Dr. Newman’s five-step process for identifying your values and learn to translate the qualities that matter to you into values-based action! What You’ll Learn · [1:43] The story of how Dr. Newman’s dad tapped into his values to recover from an injury quickly and see the birth of his second grandchild · [4:14] Why we’re more successful in meeting our goals when they align with our values · [5:16] How Dr. Russ Harris defines values as ‘desired qualities of continuous action—how you want to behave and how you want to treat yourself, others and the world around you’ · [7:06] How values are continuous and ongoing while goals have a defined endpoint · [10:16] The challenge associated with freely choosing your values (and how to overcome it) · [12:13] What makes values flexible and context-driven · [13:39] How values relate solely to our behavior and not what other people do or don’t do · [17:37] Dr. Newman’s 5-step process for identifying and clarifying your values · [18:46] Exercises for identifying your key life domains and rating your performance in each · [22:05] How to identify the qualities you want to guide your behaviors (e.g.: accepting, authentic, etc.) · [24:40] How to translate the qualities that are important to you into specific, values-based actions Follow me on , and . For full show notes and resources visit /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/26353566

Episode #9: Parenting a Child Like Mine with Beatrice Moise (Part 2) 01/31/2023

Episode #8: How to Hack Your ADHD Brain with Beatrice Moise (Part 1) 01/17/2023

Episode #7: Making Friends with Your Inner Antihero: Practicing Radical Self-Compassion 12/06/2022

Episode #6: Exteroception: Becoming Aware from the Outside In 11/29/2022

Episode #5: Proprioception - The Real Sixth Sense 11/16/2022

Episode #4: Learning to Listen to Your Body: Interoceptive Awareness 10/31/2022

Episode #4: Learning to Listen to Your Body: Interoceptive Awareness What's the first step towards creating momentum and ultimately, creating change? It sounds simple, yet, in many ways, it is anything but. The answer is awareness. Without awareness, you cannot make intentional and deliberate change. Change takes more than awareness. Among other things, it takes acceptance of reality, and it takes values-based action if you're working from an Acceptance and Commitment Coaching perspective. Still, awareness is the first step. In this episode, we begin breaking down awareness into multiple types. The ultimate goal is for you to be able to understand and use different types of awareness flexibly depending on the contextual demands in that moment. Specifically, in this episode, we cover a certain type of awareness called interoceptive awareness. Interoceptive awareness is the ability to identify physiological sensations or signals in your body. For example, your awareness of autonomic arousal or your stress response including increased heart rate, muscle tension, feeling flushed or hot, thirst, etc. Some scientists consider this skill to be the most critical of mastering self-regulation and behavior change. In this episode, you'll learn why. What You’ll Learn from this Episode: A high-level division of the human nervous system[00:01:06] Why awareness is critical to being able to manage or influence our performance or anything that we say or do and a technique on interoceptive awareness [00:02:00] How many disorders are associated with impaired interoceptive processing and why starting there when it comes to practicing awareness can be too big of a leap for some people. [00:10:38] 3 different interoceptive practices for you to try and that I primarily use with coaching clients who want to work on their awareness skills [00:16:00] Why dynamic flexibility in using these awareness skills is really the most important factor and why interoceptive awareness is also important in the performance context of exercise or athletic activity[00:27:41] Follow me on , , and For full show notes and resources visit: /episode/index/show/401d0d36-56b8-46bd-b65f-3bf86d2357cf/id/24832107

Episode #3: Body First: An Overview of the Autonomic Nervous System 10/18/2022

Episode #2: Why Control Is An Illusion 10/04/2022

Episode #1: Operating Instructions - How to Use this Podcast 08/23/2022

Mastering Momentum Podcast Trailer 06/06/2022

Mastering Momentum

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