Episode 50: Trusting the Effort - Confidence, Consistency, and the Endurance Mindset. Guest: Skye Johnson, Owner, Tri with SkyeIn endurance sport, it’s easy to become consumed by numbers — pace, power, heart rate, splits. But sustainable performance is built on something deeper: trust in the effort, confidence in the process, and the ability to stay consistent without burning out.In this episode of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with triathlete and coach Skye Johnson to explore the psychological and practical side of endurance sport.As a passionate coach preparing a community of 35 athletes for the inaugural Ironman in Jacksonville, Florida, Skye brings a unique perspective shaped by both her own Ironman journey and her deep commitment to mentoring athletes. Her love of coaching shines through as she shares lessons she has learned about guiding athletes through demanding goals while helping them remain adaptable, balanced, and connected to the joy of the process.Together, they discuss how athletes can move beyond constant data chasing and reconnect with perceived effort, why fear and self-doubt often show up in endurance training—especially for women and newer athletes—and what it takes to train consistently while balancing work, family, and life responsibilities.Skye emphasizes that while performance data can be a helpful tool, athletes must also learn to trust their internal signals and perceived effort to develop confidence and long-term sustainability in the sport.Drawing from her experience as both an athlete and a coach, Skye shares practical wisdom on building resilience, adapting when training or life does not go according to plan, and showing up calm and prepared on race day.This conversation is for anyone navigating the mental side of endurance sport and life, and learning how to pursue big goals while still enjoying the journey.In this episode, we explore:• Finding your way into the sport of triathlon• The transition from athlete to coach and the impact of mentoring others• Lessons from coaching athletes preparing for Ironman Jacksonville• Why perceived effort can be just as valuable as performance data• Fear, comparison, and self-doubt in endurance sport• Training consistently while balancing work, family, and life responsibilities• The importance of adaptability, enjoyment, and perspective when pursuing big goals• How athletes can show up calm and confident on race dayEndurance sport is not just about performance — it’s about learning to trust the process, adapt along the way, and find meaning in the pursuit of your goals. And, through "the endurance mindset," we can learn valuable lessons about life in general - to never give up, to reach your fullest potential, to challenge yourself to live your best life, and to find strength from within in your own personal journeys.As always, Dr. Sarah Gordon is grateful to host "The PhD Journey Unplugged Podcast" and bring on guests who inspire us all to be our best versions of ourselves.All information on "The PhD Journey Unplugged" is for general informational purposes only and should not be taken as professional advice.

What if lasting health isn’t about discipline — but about identity?In this episode of The PhD Journey Unplugged, Host, Dr. Sarah Gordon, and Guest, Andrew Schubauer of Mountain Wisdom, LLC, explore the powerful role identity plays in health, growth, and human performance.Health promotion is often framed around behaviors — exercise more, eat better, manage stress. But beneath these actions lies a deeper psychological question: who are we becoming through the choices we make each day?Together, Dr. Gordon and Andrew discuss how identity shapes motivation, influences long-term adherence to healthy behaviors, and helps individuals navigate life’s transitions. Drawing from perspectives in human performance, reflective practice, and personal development, this conversation explores how sustainable health often begins not with discipline alone — but with a shift in how we see ourselves.Throughout the episode, they reflect on how identity evolves over time, how people can align their behaviors with their deeper values, and why cultivating a health-supportive identity may be one of the most powerful strategies for lifelong wellbeing.Because health is not simply something we do.It is something we grow into.This episode is for anyone interested in the deeper psychological foundations of health, motivation, and the lifelong journey of becoming.All information in The PhD Journey Unplugged Podcast is for general informational purposes only and should not be taken as professional advice.

In this educational segment, Dr. Gordon steps back into the heart of her doctoral research — “Exploring Exercise Motivations and Perspectives of Successful Aging with Older Triathletes.”

Framed within Self-Determination Theory, this work examined how the basic psychological needs of autonomy, competence, and relatedness shape not only exercise behavior, but identity formation and the experience of aging well.

Drawing from her dissertation findings, Dr. Gordon explores how motivation evolves across the lifespan — and why the quality of our motivation matters more than the quantity. When our behaviors align with autonomy (choice), competence (growth), and relatedness (connection), we are not simply performing—we are becoming.

This segment bridges the conversations from Episode 46 on cultivating enjoyment and Episode 47 on the courage to grow, and sets the stage for an upcoming Episode 49, which will focus on enjoyment as a psychological anchor for identity. Because enjoyment is not indulgence — it is information. It signals alignment. It sustains commitment.

And over time, it helps shape who we believe ourselves to be.

At its core, this conversation asks:

Who are you becoming through what you repeatedly choose?

And are those choices aligned with your intrinsic motivations — or someone else’s expectations?

All information on The PhD Journey Unplugged Podcast is for general informational purposes only and should not be taken as professional advice.

Growth sounds inspiring — but in real life, stepping outside your comfort zone can feel unsettling.

In Episode 47 of The PhD Journey Unplugged, Dr. Sarah Gordon and Dr. Rehan Tahir explore the psychology of growth, the anxiety that often accompanies new beginnings, and how to develop a true growth mindset when facing uncertainty.

Through an honest and research-informed conversation, they discuss:

• How to step outside your comfort zone without triggering overwhelm

• Managing anxiety while building something new

• The difference between productive stretch and panic

• Nervous system regulation and performance under stress

• Identity shifts in leadership, entrepreneurship, and personal development

• How resilience is built through calibrated challenge

Growth asks us to move before we feel fully ready. It asks us to tolerate uncertainty, risk visibility, and redefine who we are becoming. But growth does not require constant panic — and comfort is not the enemy of learning.

The real work is learning how to expand your capacity while staying regulated. Courage isn’t loud; often it’s the quiet decision to take the next step while fear walks beside you.

If you’re navigating change, launching something new, building leadership capacity, or working to overcome fear and self-doubt, this episode offers both psychological insight and practical strategies for sustainable growth.

All information shared on The PhD Journey Unplugged podcast is for general informational purposes only and should not be considered professional advice.

Is enjoyment just a bonus — or is it the foundation of sustainable performance?

Have you ever noticed how much easier it is to stay consistent with something you actually enjoy?

In Episode 46 of The PhD Journey Unplugged, Sarah Gordon and Andrew Schubauer explore why enjoyment is not the opposite of discipline, but the mechanism that sustains it. Together, they unpack the difference between pleasure, enjoyment, and fulfillment — and how enjoyment functions as a psychological signal, a motivational driver, and a physiological regulator.

Grounded in Self-Determination Theory and research on positive emotion, this conversation explores how enjoyment supports mental health, broadens thinking, reduces stress, and predicts long-term adherence in health and performance behaviors. Through basic psychological needs, such as autonomy, competence, and relatedness, we can begin to understand why intrinsic motivation sustains behavior more effectively than external pressure.

This episode invites listeners to shift from performance alone toward presence — and to reconsider whether cultivating enjoyment might be one of the most powerful recovery tools we have.

Ask yourself - What do you enjoy doing?

Then ask yourself - Is it woven into your life?

Depending on that answer, that’s where you can take action steps to move towards more autonomy, competence, and relatedness. The psychological foundations for intrinsic motivation and living more aligned with what you love.

Ultimately, through consistency, discipline, and hard work, we are often able to reach the goals we set out for ourselves. However, through enjoyment, we are often able to sustain those goals.

Andrew Schubauer, Founder of Mountain Wisdom LLC (www.mountainwisdomellc.com), is a frequent guest on The PhD Journey Unplugged podcast, joining Dr. Gordon on genuine and authentic conversations focused on mental, physical, and social-emotional health.

All information in The PhD Journey Unplugged podcast expressed by Dr. Sarah Gordon and guests is for general informational purposes only and should not be deemed as professional advice.

In this solo episode of The PhD Journey Unplugged Podcast, Dr. Sarah Gordon introduces The Philosophical Pause — a reflective space to step away from performance and reconnect with meaning. Inspired by a simple park bench and her poem “The Bench,” this episode explores the power of stillness in a world driven by constant motion.Through themes of reflection, recovery, and human performance, Dr. Gordon reframes the pause not as lost time, but as an essential part of growth. This episode invites listeners to slow down, reflect, and consider how moments of stillness can bring clarity, renewal, and a more sustainable path forward.All information on The PhD Journey Unplugged is for general informational purposes only and should not be taken as professional advice.

In Episode 44 of The PhD Journey Unplugged, Dr. Sarah Gordon sits down with Dr. Gregory Gibbons, MD, PhD — physician, emergency medicine specialist, human performance expert and researcher, 16-time Ironman finisher, Kona World Championship Finisher, and overall endurance athlete — to explore “Building Health Equity: The Long Game of Human Performance.”

This conversation reframes health as more than wellness or fitness. Instead, health is discussed as a form of capital — the foundational asset that supports cognitive performance, resilience, productivity, and long-term success.

Dr. Gibbons offers an interesting perspective, drawing parallels to the world of financial investing - health debt, health inflation (aging), and physiological networth - all terms that can help us assess our wellbeing.

Drawing from medicine, endurance sport, and performance science, Dr. Gibbons explains how sleep, movement, nutrition, recovery, and relationships function as compounding investments, while chronic stress, poor recovery, and neglect create physiological debt over time.

This episode offers practical insights for academics, professionals, and athletes seeking sustainable performance — emphasizing that health is not something to sacrifice for success, but the foundation that makes success possible.

Taking a long-term investment approach creates a sustainable environment for long-term health goals.

Key themes include:

• Health as capital and the investment mindset

• Physiological debt and long-term consequences of lifestyle choices

• Risk management vs. optimization in human performance

• Building sustainable habits with long-term return

If you’re interested in longevity, resilience, and redefining success through health, this episode provides a powerful framework for thinking about the long game.

All information in this episode and on The PhD Journey Unplugged Podcast is for general informational purposes only and should not be deemed as professional advice.

"What if fulfillment came from doing things that felt true to yourself, where you felt more aligned, and when your motivation came from within - not imposed on you by others? What if finding confidence came from moving your life forward towards autonomy, competence, and relatedness - despite obstacles that may lie in your path?"

In this episode, Dr. Sarah Gordon is joined by Dr. Candace Brown, Associate Professor of Gerontology at UNC Charlotte and International Scholar of Self-Determination Theory, to explore how motivation shapes our health, performance, and long-term well-being.

Together, they unpack Self-Determination Theory (SDT) and the three core psychological needs that support fulfillment across the lifespan: autonomy (choice), competence (capability), and relatedness (connection). Drawing from research and real-world experience in athletics, health, and aging, they discuss why intrinsic motivation is linked to quality of life and sustainable behavior change.

This episode invites listeners to reflect on what truly motivates them—and how living in alignment with their values can lead to greater fulfillment, enjoyment, and resilience over time.

The PhD Journey Unplugged Podcast is for general informational purposes only and is not professional advice.

In this episode of The PhD Journey Unplugged, Sarah and Andrew explore the power of self-efficacy—our belief in our ability to take action and follow through on what matters to us. Self-efficacy isn’t about being perfect or fearless; it’s about believing, even on hard days, that you can take the next step.

We reflect on questions that help activate meaningful behavior change: What do I need to succeed? What motivates me to act? Why am I doing this in the first place? When we understand our “why” and connect our goals to what brings us happiness and fulfillment, the process becomes more sustainable—and even joyful.

This conversation highlights how confidence in your own abilities influences not only your success but also how you experience the journey. When you believe you are capable, challenges become information instead of roadblocks, and setbacks become part of learning rather than reasons to quit.

Ultimately, self-efficacy shapes real, lasting behavior change. It reminds us that progress doesn’t come from pressure or comparison, but from trusting ourselves, honoring our values, and continuing to show up—one intentional step at a time.

When belief fuels change, the journey becomes more sustainable, more meaningful, and more aligned with a life that feels good—not just productive.

Thank you for taking the time to listen to Episode 42, as Andrew and Sarah look forward to bringing future podcast episodes to you, grounded in health promotion and life coaching.

As always, the information on The PhD Journey Unplugged Podcast is for general informational purposes only and should not be taken as professional advice.

Welcome to Episode 41 and the launch of a new season of The PhD Journey Unplugged. As we step into 2026, this episode marks more than just a new year—it marks a moment of reflection, growth, and intentional living shaped by the lessons of the PhD journey.

In this episode, Dr. Sarah L. Gordon shares hard-earned wisdom rooted in health, wellness, and health promotion, drawn from her lived experience as a doctoral student navigating challenge, resilience, and transformation.

The PhD journey is more than an academic pursuit—it is a process that stretches your identity, tests your limits, and ultimately reshapes how you view health, purpose, and what it means to truly thrive.

Crossing that finish line brought not just a degree, but philosophical lessons about balance, perseverance, self-compassion, and the power of growth through discomfort.

These insights extend far beyond academia and into everyday life—offering reminders that well-being is not found in perfection, but in progress, presence, and purpose.

“The PhD journey taught me that success without health is incomplete, and growth without reflection is unsustainable.”— Dr. Sarah L. Gordon

All information shared on The PhD Journey Unplugged Podcast is for general informational purposes only and should not be considered professional advice.