Mastering Momentum

Why do so many high-achievers feel stuck even while working so hard to improve?

Today, on Mastering Momentum, Dr. Jan Newman continues her conversation with Dr. Hunnicutt, a licensed clinical psychologist at Momentum Psychology, about why even driven, action-oriented people can feel stuck—and what they can actually do about it. In Part 2 of this interview, Dr. Hunnicutt addresses the real obstacles behind stalled progress, including overconsumption of advice, vague goals, and emotional overload.

Together, they explore the three most common types of "stuckness," the psychological patterns behind them, and the practical tools that foster deep, lasting momentum. From values-driven clarity to flexible thinking and brain science basics, Dr. Hunnicutt continues to outline her core framework for creating meaningful, sustainable change. If you're someone who's always moving but not always moving forward, this episode is your roadmap to unstuck.

• 01:05 Step 5: Embrace hard but healthy pain

• 02:32 Understanding avoidance and values-based action

• 04:22 The relationship of values and acceptance

• 08:22 Step 6: Accept the things that you don't want but that are true

• 10:09 Choosing "your hard" and living in alignment

• 22:35 How to master the principles

• 24:06 Step 7: Committing to active implementation

• 24:39 The Importance of consistency

• 30:55 Step 8: Understanding the importance of setting boundaries

• 38:10 Mastery for long term change

Dr. Kayleigh Hunnicutt at Momentum Psychology

Jan Newman Coaching and Consulting

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Dr. Jan Newman - Individual Affiliate - The National Child Traumatic Stress Network

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Have you ever felt stuck even while actively trying to change your life?

Today, on Mastering Momentum, Dr. Jan Newman welcomes Dr. Hunnicutt, a licensed clinical psychologist and mindset coach, for Part 1 of a compelling conversation about purpose-driven action in the face of feeling stuck. Together, they explore why even motivated, high-achieving individuals often find themselves stalled, the psychological foundations behind those blocks, and the real, science-backed strategies that can move you forward.

Drawing from their combined experience in clinical psychology, neuroscience, and high-performance coaching, Dr. Newman and Dr. Hunnicutt dive deep into the traps of overconsumption, the power of values, and why flexibility and brain science are critical to lasting change. This is a must-listen episode for anyone wanting to build sustainable momentum toward the life they truly want.

• [00:38] – Dr. Hunnicutt's journey into working with high performers

• [04:08] – Why purpose-driven action matters (especially when you feel stuck)

• [06:13] – The three main types of "feeling stuck" explained

• [10:01] – Human tendency to avoid pain over seeking pleasure

• [15:02] – How overconsumption of information blocks real progress

• [19:20] – Why working on core psychological foundations matters more than hacks

• [24:00] – The critical role of knowing yourself and clarifying values

• [31:01] – Why being flexible (and coachable) is essential for long-term success

• [40:42] – Understanding how your brain actually works: the real secret weapon

Dr. Kayleigh Hunnicutt at Momentum Psychology

Jan Newman Coaching and Consulting

Dr. Jan Newman on Instagram

Dr. Jan Newman on Facebook

Dr. Jan Newman on LinkedIn

Dr. Jan Newman - Individual Affiliate - The National Child Traumatic Stress Network

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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!

[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: Apple Podcasts | Spotify | Google Play | Audible | iHeart | Overcast | Stitcher

Jan Newman Coaching and Consulting

Dr. Jan Newman on Instagram

Dr. Jan Newman on Facebook

Dr. Jan Newman on LinkedIn

Dr. Jan Newman - Individual Affiliate - The National Child Traumatic Stress Network

For full show notes, resources, and freebies visit the episode page at https://drjannewman.com/podcast/episode-16-6-pre-game-strategies-for-mastering-conversations-before-they-begin

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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.

• [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: https://drjannewman.com/podcast/episode-15-turning-pain-into-purpose-with-dr-sarah-lyle

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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.

● [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

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For full show notes and resources visit https://drjannewman.com/podcast/episode-14-trauma-and-high-performance-part-2-healing-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.

• [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

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For full show notes and resources visit https://drjannewman.com/podcast/episode-13-trauma-and-high-performance-part-1-understanding-trauma-with-dr-michael-gomez

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.

• [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 HeartMath along with portable devices like emWave2 and Inner Balance 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

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For full show notes and resources visit https://drjannewman.com/podcast/episode-12-unlocking-high-performance-part-two-tools-for-optimizing-performance-with-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.

• [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

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For full show notes and resources visit https://drjannewman.com/podcast/episode-11-unlocking-high-performance-part-one-insights-from-dr-desaree-festa-sports-psychologist

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

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For full show notes and resources visit https://drjannewman.com/podcast/episode-10-dr-j-on-values

In this week's episode we continue with part 2 of my interview with Beatrice Moise where we spoke about her book and what it's like to parent a neurodiverse kiddo when you are yourself a neurodiverse adult. She gets real and raw about her own journey as a parent and her top tips for parenting.

• How writing a book has always been Bea's passion from a young age and how her journey with her own neurodiverse son led to the seeds of her book, Our Neurodivergent Journey [00:02:05]
• What being a parent of a neurodiverse child means to Bea and how it reset her expectations as a parent [00:03:12]
• Why it's important to learn how to balance being a parent to a neurodiverse child with the needs of your own marriage or other children [00:06:12]
• The sacrifice and guilt that comes with being a parent of a younger child when it comes to balancing life and work and how all our kids need from us is intentional time and being present [00:08:45]
• Why releasing our expectations as parents and accepting our children for who they are is the most important thing as a parent that we can do [00:12:00]
• What Bea's #1 parenting tip is for all parents [00:20:58]

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For full show notes and resources visit www.drjannewman.com/podcast/episode9-parenting-adhd-beatrice-moise