In this episode I share how I finally overcame decades of chronic stress. You will learn what stress really is on both a biological and psychological level, how your mindset shapes your stress response, and how simple tools can shift you out of fight or flight and into clarity. I also break down the neuroscience of stress, the power of stress mindset theory, and why belief in your capacity to cope matters more than you think. This episode will teach you how to create space between stimulus and response, regulate your nervous system in the moment, and rewire your identity as someone who can handle stress.

What You Will Learn

• How the brain and body respond to stress
• Why mindset affects your biology
• The difference between stress as danger and stress as activation
• How to regulate your nervous system quickly
• A simple three step framework to interrupt chronic stress
• How to build belief in your ability to handle challenges
• How to lower your overall stress waterline and expand your capacity

🚀 NEW COURSE: OVERCOMING SHAME

ACESS COURSE HERE

Resources Mentioned

• Kelly McGonigal and Alia Crum’s research on stress mindset
• Victor Frankl, Man’s Search for Meaning
• Stress Mindset Theory (2012 Journal of Health Psychology)

Connect with Jerry
Website: JerryHenderson.org
Free strategy call available for those who want personal support in their stress mastery journey.

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

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Website:
www.jerryhenderson.org

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Get your free-self assessment guide

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Returning: Meditations and Reflections on Self-Love and Healing

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How to heal from shame can be really tricky especially if you don't know what it is and how it manifests in your life. 

In this episode, Jerry shares 5 powerful truths that he wishes he would have known about shame earlier. 

Shame is one of the most toxic and misunderstood emotional wounds—especially for high-achieviers who look successful on the outside but feel unworthy on the inside.

In this episode you’ll learn:

1. What shame actually is
2. How it develops as a coping mechanism from trauma and early pain 
3. Why so many of us unconsciously get addicted to it. 
4. Tips on how to start healing shame

Jerry also shares personal insights on how shame hijacks your identity, tricks your brain, and what it truly takes to heal from it.

If you’ve ever struggled with feeling broken, not enough, or stuck in shame, this episode will give you the clarity and tools to begin your healing journey.

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

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Returning: Meditations and Reflections on Self-Love and Healing

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Feeling stuck waiting for confidence to show up before you take action? You’re not alone. But what if the belief you’re waiting for only comes after you act?

In this episode of Personal Mastery, Harvard-trained behavior expert Jerry Henderson reveals the only research-backed way to truly develop self-belief — and it's not what most people think. Drawing on self-efficacy theory, self-perception theory, and powerful identity-based change models, Jerry breaks down what it actually takes to believe in yourself, even if you’ve spent years struggling with self-doubt.

In this episode, you’ll learn:

• Why waiting for confidence is a trap — and what to do instead
• The Self-Belief Loop and how action rewires your identity
• What self-perception theory teaches us about real change
• How to use the “As-If Theory” to behave your way into belief
• The identity journaling practice that rewires your inner story
• A science-backed method to overcome hesitation: the 5-Second Rule
• Why you’re not faking it — you’re training the real you to emerge

Try This Today:

Ask yourself,
"What would someone who believes in themselves do right now?"
Then do that — even in the smallest way.

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

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Returning: Meditations and Reflections on Self-Love and Healing

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Instagram: @jerryahenderson

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Disclaimer

Loneliness isn’t just about being alone — it’s about feeling unseen and disconnected. In this powerful episode, Harvard-trained psychology coach Jerry Henderson breaks down the surprising science behind loneliness, why it physically affects your brain and body, and shares the one proven thing anyone can do to start healing loneliness today.

You’ll learn:

• What loneliness really is (it's not what you think)
• The shocking health risks of chronic loneliness
• The role of emotionally safe relationships
• How to start building one authentic connection that can change everything

If you’ve ever struggled with feeling disconnected — even when surrounded by people — this episode is for you.

🔑 Key Takeaways

• Loneliness = gap between the connection you want and the connection you feel
• Chronic loneliness activates the same brain centers as physical pain
• One emotionally safe relationship can significantly reduce loneliness
• You can’t fully heal chronic loneliness alone — connection is essential
• Start small: one person, one honest conversation, one real connection

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

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How to stop ruminating is something that many of us struggle with. 

Do you ever feel like your brain just won’t shut off? Like you’re replaying past conversations, worrying about what’s next, or stuck in a loop of “what ifs”? 

That’s rumination—and it’s more than just overthinking. It’s a neurological trap that drains your energy, fuels anxiety, and blocks you from living fully in the present.

In this episode, Jerry breaks down the real science behind rumination and gives you 4 proven tools to stop it—starting today. 

You’ll learn why your brain gets stuck in loops, how perfectionism and shame feed the cycle, and what to do instead of trying to “think your way out.”

These insights are grounded in neuroscience, trauma psychology, and real-life coaching strategies that have helped hundreds of high achievers break free from mental spirals and finally create a calm, focused, and empowered mind.

If you’re ready to stop ruminating and start living, this episode is for you.

👉 Learn more about Jerry’s 1-on-1 coaching program: Personal Mastery Coaching

🧠 What You’ll Learn:

• The neuroscience of why we ruminate
• Why high performers are especially prone to mental spirals
• The “default mode network” and how it keeps you stuck
• How to reset your nervous system to break the loop
• 4 research-backed tools to interrupt rumination
• How to turn thought spirals into present-moment peace

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

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Disclaimer

Are you stuck in a rut and can't seem to move forward—no matter how hard you try?

You're not lazy. You're not broken. You're just stuck—and in today’s episode of Personal Mastery, Jerry breaks down the 5 most powerful tools (grounded in neuroscience, psychology, and real-life coaching) that will help you move from stagnation into sustainable momentum.

You’ll learn:

• Why action leads to motivation, not the other way around
• How to leverage behavioral activation to create a breakthrough
• The role of identity and mindset in getting unstuck
• How to design for dopamine and ignite motivation again
• How to heal emotional blocks and rewire your system for clarity and energy
• How reconnecting with purpose + play can make life feel meaningful again

Whether you're burned out, emotionally overwhelmed, or just frozen in place—this episode will give you the clarity and strategy to move forward today.

🎯 Join the Personal Mastery Coaching Program
Work 1-on-1 with Jerry to realign your mindset, heal emotional blocks, and create sustainable forward motion.

👉 Schedule your free strategy call here

Chapters:

00:00 – The Truth About Feeling Stuck
02:40 – Tool #1: Take Action Before You Feel Ready
04:00 – The Science of Behavioral Activation
05:24 – Tiny Wins and the Physics of Momentum
06:10 – Tool #2: Shift Your Identity & Perspective
07:08 – The Power of “I Am” Statements + Self-Compassion
08:07 – Tool #3: Design for Dopamine
10:08 – Celebrate Small Wins (It’s a Neuroscience Hack)
11:56 – Novelty, Environment, and Cold Showers
12:45 – Sunlight, Dopamine, and Micro-Motivation
13:53 – Tool #4: Heal Emotional Blocks (Not Just Habits)
14:56 – Trauma, Stress & Motivational Dysfunction
16:04 – Mindfulness, Journaling, & Internal Clarity
18:30 – Tool #5: Reconnect to Purpose with Play
20:40 – Stop Making “Getting Out of the Rut” the Goal
22:20 – This Is Just a Chapter of Your Life

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

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Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer

Most people never feel truly happy—despite success, comfort, or achievement. Why? Because they’re chasing the wrong thing.

In this episode of Personal Mastery, Harvard-trained coach and researcher, Jerry Henderson shares the real reason happiness feels elusive—and what to do instead. 

You’ll learn why happiness isn’t something you find, but something you create—as a byproduct of a deeply fulfilling life.

With powerful neuroscience insights, practical steps, and a research-backed framework, Jerry helps you break free from the dopamine trap and start building a life that feels meaningful, aligned, and emotionally rich.

If you’ve ever felt like “there has to be more,” this is the episode that shows you what “more” actually is—and how to create it.

👉 Plus: Stick around until the end for a simple neuroscience-based exercise to shift your emotional state in just a few minutes.

Links Mentioned:

• Book a Free Strategy Call with Jerry
• Learn more about the Personal Mastery Framework at jerryhenderson.org

00:00 – Why Most People Are Unhappy  
02:21 – Stop Chasing Happiness  
03:44 – The Science of Happiness vs. Dopamine  
08:29 – The Hedonic Treadmill Trap  
09:12 – Fulfillment Is the Real Goal  
10:23 – Happiness Is a Byproduct  
11:45 – What Makes Life Truly Fulfilling  
14:22 – The Personal Mastery Framework  
15:39 – Step 1: Pay Attention to What is Fulfilling  
17:16 – Step 2: Identify the Meaning of What Fulfills You 
18:03 – Step 3: Savor the Moments That Fulfill You
18:53 – Step 4: Prioritize Relationships That Fulfill You
20:07 – Step 5: Build Your Life Around Fulfillment  
22:32 – Bonus: Shift Your Mood in Minutes  

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

Get Your Free Weekly Tips!

Instagram: @jerryahenderson

Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer

In this episode of Personal Mastery,  Jerry Henderson explores why only 8% of people achieve their goals. He also introduces the "10-10 Rule," a principle that involves dedicating level 10 effort to tasks that have the potential to yield level 10 results. 

Jerry shares how high achievers like Warren Buffett, Steve Jobs, Oprah Winfrey, Tim Ferriss, and Serena Williams exemplify this rule by focusing intensely on high-impact activities and eliminating low-return tasks. 

He also provides a step-by-step guide to applying the 10-10 Rule in your own life to enhance productivity and achieve meaningful goals.

If you’ve ever felt stuck, burned out, or like you’re working hard without getting ahead, this episode will show you the one mindset shift and strategy that the top 8% of achievers use to build sustainable success.

Key Takeaways

• The 10-10 Rule: Allocate maximum effort only to tasks that promise maximum returns.
• Focus Over Busyness: High achievers prioritize impactful activities over being merely busy.
• Cognitive Load Theory: Our brains have limited capacity; overloading with low-impact tasks leads to burnout .
• Goal Dilution Effect: Pursuing too many goals simultaneously can weaken the effectiveness of each .
• Strategic No: Saying no to low-return tasks creates space for high-impact work. 

Chapters:

00:00 Intro – Why 92% of people fail to achieve their goals
01:02 The one habit that shows up in the top 8%
02:36 Buffett, Jobs, and the power of ruthless focus
03:32 The dopamine trap and the illusion of busyness
05:07 Cognitive Load Theory and why your brain is overwhelmed
06:33 Giving level 10 effort to level 3 returns
07:35 Burnout, misaligned effort, and the cost of doing too much
08:08 The Pareto Principle and how to use it with the 10-10 Rule
09:06 Learning to say no: Buffett, Jobs, Oprah, and the mindset shift
13:05 How Tim Ferriss, Serena Williams, and top performers guard their energy
13:57 What all top achievers understand about focus and results
15:28 The 4-step framework for applying the 10-10 Rule
21:54 Bonus Tip: Using the 10-10 Rule to evaluate your relationships

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

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Instagram: @jerryahenderson

Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer

This episode could transform your relationship with money for good.

If you’ve ever felt stuck financially, self-sabotaged your success, or believed wealth just wasn’t “for you,” you must hear this.

Today, Jerry sits down with bestselling author and multimillionaire entrepreneur Ian Prukner to reveal the truth about wealth that nobody talks about.

Ian went from working four jobs just to survive — to becoming a multimillionaire who now helps other create lives of financial freedom. How? By rewiring his beliefs about money.

You’ll learn:

• The exact thought patterns that keep you broke
• The 5 most common money lies (and how to rewrite them)
• Why wealth has nothing to do with luck — and everything to do with your subconscious
• The "T-BAR" formula that silently controls your financial future
• How to break generational cycles of poverty and shame
• Why your nervous system might be rejecting abundance
• The words and mentors that changed Ian’s life forever (and how they can change yours)

This is the episode you send to anyone who feels financially stuck or secretly believes they’re “bad with money.” It’s not just motivational — it’s transformational.

Get Ian’s free 5-Day Money Mindset Checkup here: [Insert Link]
Grab his bestselling books: 

Get it here on Amazon: Byproduct 

Get it here on Amazon:  12 Words That Change Everything

Connect with Ian Prukner on Instagram: @ianprukner

👉 Want to work with Jerry to create a life that feels as good on the inside as it looks on the outside? Book a free strategy call: jerryhenderson.org

00:00 – Welcome & Introduction  
00:59 – Before the Wealth: Ian’s Humble Beginnings  
07:47 – From Scarcity to Success: Mindset Shift  
08:23 – Wealth as a Byproduct of Identity  
08:59 – What is T-BAR? The Formula for All Results  
13:20 – The Self-Fulfilling Prophecy of Belief  
14:12 – 5 Most Common Limiting Beliefs About Money  
21:30 – Beyond the Surface: The Root of Unworthiness  
27:04 – Awareness, Reprogramming & Choosing New Beliefs  
33:58 – How Wealthy People Think Differently  
38:24 – Wealth Is Everywhere: The Myth of Scarcity  
40:05 – The Power of Asking “How Can I?”  
43:16 – Neuroscience, Curiosity & Growth  
45:08 – Growth Is Our Natural State—Even Financially  
47:32 – Your Relationship with Money = Your Experience with It  

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

Get Your Free Weekly Tips!

Instagram: @jerryahenderson

Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer

Today’s episode will change the way you speak to yourself—and what that inner dialogue creates in your life.

If you’ve ever felt stuck, overwhelmed, or unsure about how to make lasting change, this conversation is for you. You're going to learn the surprising science behind self-talk and motivation—plus how to shift the language inside your mind so it starts working for you, not against you.

Change can begin with one powerful shift: changing the conversation inside your head. And this episode breaks it all down.

In this episode, you'll learn:

• What “change talk” and “sustain talk” actually are—and why they matter so much
• The #1 ratio that predicts whether you'll succeed in changing your life
• The neuroscience behind how words create action (or self-sabotage)
• Four powerful strategies to shift your internal language starting today
• How to disarm shame, fear, and self-doubt using evidence-based mindset tools
• What to do when your inner critic or others around you reinforce your stuckness
• Simple daily practices to rewire your brain for lasting transformation

Whether you're trying to break an old pattern, start something new, or just feel better in your own skin, this episode gives you the roadmap—and the voice—you need.

If you're serious about growth, listen until the end and take notes.

Want help applying this? Schedule your free coaching strategy call at jerryhenderson.org

CHAPTERS

00:00 – Welcome to Personal Mastery
01:04 – The Most Overlooked Ratio That Predicts Change
03:02 – What Is “Change Talk” vs. “Sustain Talk”?
05:02 – The Science Behind Why Your Words Shape Your Life
08:47 – Why Gratitude Can Sometimes Keep You Stuck
10:55 – What the Research Says About Inner Dialogue
12:52 – 4 Strategies to Shift From Sustain to Change Talk
17:24 – Common Barriers: Shame, Identity, and External Noise
21:10 – You Are Worthy of Trying Again
22:53 – A Daily Practice to Rewire Your Self-Talk
24:48 – Final Takeaway and Coaching Invitation

I am grateful you are here,
Jerry

FREE COACHING STRATEGY CALL:
Schedule Call

OVERCOMING SHAME COURSE:

ACESS COURSE HERE

Watch On Youtube

Website:
www.jerryhenderson.org

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

Get Your Free Weekly Tips!

Instagram: @jerryahenderson

Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer