Breaking Free From Avoidance
Jennifer Evans • February 26, 2025
Releasing The Avoidance Trap
The Avoidance Trap & The Power of a Positive Flow State
The avoidance trap is a cycle where we delay or sidestep difficult emotions, conversations, or tasks to escape discomfort. While avoidance offers temporary relief, it ultimately reinforces fear, stress, and stagnation, making problems feel even more overwhelming. This leads to procrastination, tension in relationships, and a persistent sense of being stuck.
To break free, it’s crucial to neutralize avoidance by shifting from a reactive mindset to an intentional and engaged approach. This means:
Acknowledging what we’re avoiding instead of suppressing it.
Taking small, manageable steps toward action rather than waiting for the “perfect” moment.
Reframing discomfort as an opportunity for growth rather than a threat.
Once avoidance is disrupted, it becomes easier to enter a positive flow state—a mindset where focus, creativity, and problem-solving replace fear and hesitation. In this state, productivity feels natural, challenges become engaging rather than paralyzing, and momentum builds, making it easier to keep moving forward.
The key is to start, no matter how small, and let action replace avoidance—leading to clarity, confidence, and success. Access the Overcoming Avoidance Workbook
The avoidance trap is a cycle where we delay or sidestep difficult emotions, conversations, or tasks to escape discomfort. While avoidance offers temporary relief, it ultimately reinforces fear, stress, and stagnation, making problems feel even more overwhelming. This leads to procrastination, tension in relationships, and a persistent sense of being stuck.
To break free, it’s crucial to neutralize avoidance by shifting from a reactive mindset to an intentional and engaged approach. This means:
Acknowledging what we’re avoiding instead of suppressing it.
Taking small, manageable steps toward action rather than waiting for the “perfect” moment.
Reframing discomfort as an opportunity for growth rather than a threat.
Once avoidance is disrupted, it becomes easier to enter a positive flow state—a mindset where focus, creativity, and problem-solving replace fear and hesitation. In this state, productivity feels natural, challenges become engaging rather than paralyzing, and momentum builds, making it easier to keep moving forward.
The key is to start, no matter how small, and let action replace avoidance—leading to clarity, confidence, and success. Access the Overcoming Avoidance Workbook
The Emotional Algorithm: A Structured Approach to Emotional Presence As analytical, high-achieving professionals, you thrive on systems and frameworks. The Emotional Algorithm provides exactly that—a systematic approach to developing emotional presence that respects your analytical mind while expanding your emotional capabilities. The three-phase process—Awareness, Acceptance, and Action—creates a roadmap for transforming your relationship with emotions from avoidance to engagement: Awareness: Develop the ability to identify and name emotional experiences with specificity, noticing physical sensations, thoughts, and triggers without judgment. Acceptance : Create space for emotions to exist without immediate attempts to change or suppress them, recognizing their inherent value as information. Action: Choose responses that honor your emotional experience while aligning with your values and goals, communicating needs effectively and setting appropriate boundaries. By applying this systematic approach to the five barriers discussed above, you can develop emotional presence that enhances rather than detracts from your professional excellence. The Professional Impact of Emotional Presence The benefits of conquering these barriers extend far beyond personal well-being. Research consistently demonstrates that leaders with high emotional intelligence outperform their peers across multiple metrics: Enhanced decision-making through integration of emotional data Improved team dynamics through authentic connection Increased resilience in the face of professional challenges Greater influence and persuasive capability More effective conflict navigation and resolution As one client, an engineering executive, recently shared: "Learning to be present with my emotions didn't make me 'soft' as I feared—it made me more effective. I now have access to an entire dimension of information I was previously ignoring." Your Next Step Toward Emotional Presence Transforming your relationship with emotions is a journey rather than a destination. The good news is that emotional intelligence, like any skill, can be developed through intentional practice and the right framework. Begin by identifying which of the five barriers most resonates with your experience, and implement the corresponding practical exercise for the next two weeks. Notice what shifts occur in your emotional awareness and interpersonal effectiveness. Remember that emotional presence isn't about perfection—it's about progression. Each moment of increased awareness creates new neural pathways that make future emotional presence more accessible. The Emotional Algorithm provides a roadmap for this journey—a structured approach that transforms emotional intelligence from an abstract concept to a practical skill that enhances every aspect of your professional and personal life. If you'd like personalized guidance in applying the Emotional Algorithm to your specific challenges, visit www.counselingwellnesssolutions.com to learn more about our brain-based coaching programs for high-achieving professionals.
In my years as a Licensed Mental Health Counselor working with high-achieving professionals, I've observed a common pattern: many brilliant, accomplished individuals struggle with emotional presence. They can solve complex business problems, lead teams through challenging situations, and navigate competitive markets with ease—yet find themselves disconnected when it comes to their own emotional experience. This disconnect isn't random, nor is it a character flaw. Rather, it stems from specific cognitive and behavioral patterns that may have served you well in certain contexts but now limit your emotional intelligence and, consequently, your interpersonal effectiveness. By understanding these barriers through the lens of the Emotional Algorithm—a structured approach to emotional intelligence—you can develop new pathways to emotional presence that enhance both your professional performance and personal fulfillment. 1. The Control Bias: Treating Emotions as Problems Rather Than Information The Barrier Many high-achievers operate with an unconscious belief that emotions are problems to be solved rather than valuable information to be processed. This "control bias" manifests as an immediate attempt to fix, eliminate, or suppress emotional responses before fully experiencing them. Consider Sarah, a successful marketing executive who prides herself on rationality. When faced with disappointment after losing a major client, her immediate response is to suppress her feelings and jump into problem-solving mode. "That client wasn't the right fit anyway," she tells herself, quickly shutting down her emotional response and focusing exclusively on securing the next opportunity. While this approach might keep her productive in the short term, it prevents Sarah from accessing the valuable information contained within her disappointment. She misses insights about what aspects of the client relationship were meaningful to her, what might have contributed to the loss, and how she genuinely feels about her work—insights that could significantly improve her future client relationships. The Solution The first step in conquering the control bias is recognizing that emotions serve an evolutionary purpose: they provide essential information about what matters to us and how we're relating to our environment. Through the Emotional Algorithm's awareness phase, we can learn to treat emotions as messengers rather than enemies. Practical exercise: The next time you notice an emotional response, pause before attempting to change or suppress it. Ask yourself three questions: What is this emotion trying to tell me? What value or need might this emotion be highlighting? What would happen if I allowed myself to feel this fully before responding? By shifting from control to curiosity, you can transform your relationship with emotions from adversarial to collaborative. 2. Time Pressure: The False Dichotomy Between Productivity and Emotional Awareness The Barrier "I don't have time for feelings—I have deadlines to meet." This common refrain reflects a deeply held belief among high-achievers that emotional processing requires substantial time that could otherwise be dedicated to "productive" activities. This creates a false dichotomy between emotional presence and performance. James, a software developer leading multiple high-priority projects, exemplifies this barrier. He consistently postpones processing difficult emotional experiences, believing he'll "deal with it when things slow down." However, things never slow down, and his unprocessed emotions eventually manifest as irritability with his team, difficulty sleeping, and decreased creativity. The Solution Research in neuroscience and performance psychology consistently demonstrates that emotional awareness doesn't detract from productivity—it enhances it. Through the Emotional Algorithm's approach to integration, we can develop micro-practices that incorporate emotional awareness into our existing workflow. Practical exercise: Implement the "2-2-2" practice: Take 2 minutes, 2 times a day, to check in with 2 emotions you're experiencing. This brief practice can be integrated into existing transitions in your day, such as before lunch and before leaving work. Simply name the emotions specifically, notice where you feel them in your body, and acknowledge them without judgment. This minimal time investment yields maximum returns: increased emotional clarity, reduced stress response, and enhanced decision-making—all contributors to improved productivity. 3. Performance Identity: When Your Worth Becomes Tied Exclusively to Achievement The Barrier Many high-achievers develop what I call a "performance identity"—a self-concept where personal worth becomes inextricably linked to external achievements and metrics. When this occurs, emotions that don't directly contribute to performance can feel threatening to one's core identity. Michael, a financial analyst who has always defined himself by his career success, finds himself avoiding emotions like contentment, grief, and wonder. These feelings don't fit neatly into his performance-oriented worldview, so he dismisses them as "soft" or "unproductive," focusing exclusively on emotions like determination and satisfaction that directly support his achievement goals. This selective emotional engagement leaves Michael with a limited emotional vocabulary and experience, ultimately diminishing his ability to connect authentically with others and find meaning beyond his accomplishments. The Solution Expanding your identity beyond performance requires intentionally cultivating value for a broader spectrum of emotional experiences. Through the Emotional Algorithm's acceptance phase, we can develop a more inclusive relationship with our emotional landscape. Practical exercise: Create an "emotional value inventory" by listing emotions you typically avoid or dismiss. For each emotion, identify potential benefits or values it might serve in your life. For example: Sadness: Helps process loss and reconnect with what matters Confusion: Opens the mind to new perspectives and solutions Vulnerability: Facilitates authentic connection with others By recognizing the potential value in all emotional experiences, you can begin to develop a more comprehensive emotional repertoire that enhances rather than threatens your sense of self. 4. Fear of Depth: The Misconception That Emotions Will Overwhelm Rational Thought The Barrier A common concern among analytically-minded professionals is that allowing full emotional presence will somehow compromise their rational thinking or, worse, completely overwhelm them. This fear of emotional depth often stems from early experiences where emotions were indeed overwhelming due to lack of effective processing skills. Elena, a brilliant attorney, avoids fully engaging with difficult emotions because she fears "falling apart" and being unable to function professionally. This fear creates a pattern of emotional avoidance that ironically makes her emotions more volatile when they inevitably break through her defenses. The Solution The fear of emotional depth can be conquered through developing emotional regulation skills that allow you to experience emotions fully without becoming submerged by them. The Emotional Algorithm provides a structured approach to developing these skills through the awareness-acceptance-action sequence. Practical exercise: Practice "emotional surfing" by intentionally staying present with an emotion for 90 seconds without trying to change it. Research by neuroscientist Dr. Jill Bolte Taylor suggests that the physiological response of an emotion typically lasts about 90 seconds when we don't feed it with additional thoughts. Time yourself and notice how the emotional intensity naturally rises and falls like a wave. With practice, you'll discover that emotions, when fully experienced, pass through rather than overwhelming you—and often leave behind valuable insights that enhance rather than impair your rational thinking. 5. Historical Disconnection: When Past Coping Mechanisms Limit Present Growth The Barrier Many high-achievers developed emotional disconnection as an adaptive strategy during earlier life stages. Perhaps emotional expression wasn't welcomed in your family of origin, or perhaps emotional detachment helped you succeed in highly competitive environments where vulnerability could be exploited. While these patterns may have been protective in the past, they often become limiting as you advance in your career and personal development, where emotional intelligence becomes increasingly crucial for success. David, a successful entrepreneur, grew up in a household where emotional expression was discouraged. His ability to compartmentalize emotions served him well during his early career but now hinders his leadership effectiveness as he struggles to connect authentically with his team and inspire the emotional commitment needed for his company's next growth phase. The Solution Historical patterns of emotional disconnection can be reconstructed through intentional practice and increased awareness. The Emotional Algorithm provides a framework for developing new neural pathways that integrate emotional experience into your professional identity. Practical exercise: Create an "emotional biography" by identifying pivotal moments in your life where you learned to disconnect from certain emotions. For each memory, ask yourself: What emotion was discouraged or overwhelming in this situation? How did disconnecting from this emotion serve me then? How might reconnecting with this emotion serve me now? This reflective practice helps create context for your current patterns and facilitates conscious choice about which patterns still serve you and which can be transformed.
We’ve all done it—shrinking in meetings, brushing off compliments, saying “It’s nothing” when it’s actually everything. This quiet, habitual self-diminishment might feel harmless, even polite. But over time, it chips away at our confidence, distorts our self-perception, and fuels chronic anxiety. Let’s explore why we do this, how it affects us, and what we can do to reclaim our rightful place—without tipping into arrogance or guilt. The Surprising Link Between Self-Diminishment and Chronic Anxiety When we habitually downplay our value, we don’t just sabotage our potential—we create ongoing inner conflict. Why? Because our inner truth knows we are capable, worthy, and meaningful. When we repeatedly deny or suppress that truth, the tension between who we are and how we present builds silently. This dissonance fuels anxiety in the following ways: You’re always monitoring yourself. You scan for how to appear smaller, more agreeable, less “threatening.” This drains your nervous system. You fear being “found out.” Imposter syndrome grows when you pretend to be less than you are. You don’t feel safe to be fully seen. And yet, you crave it. This push-pull dynamic keeps your anxiety on a loop. Chronic anxiety is not always about doing too much. Sometimes it’s the byproduct of holding too much back. Healthy Self-Advocacy vs. Arrogance: The Key Distinctions Many people avoid asserting themselves because they fear being perceived as arrogant. But self-advocacy and arrogance are not the same. The Empathy Algorithm: A 3A Framework For many reasons, we can find being emotionally available a fleeting experience. Our cup can feel like it is just not full enough to be present for others in their time of stress. Using an algorithm can help us to fake it till we make it until we can build up our emotional bandwidth and presence. 1. Awareness – Noticing Without Narrative Empathy begins with presence. In this stage, we pause to observe another’s emotional state without jumping to judgment, solutions, or stories. It’s about tuning in—body language, tone, unspoken cues—and naming what we see with compassion: “They seem overwhelmed.” This step is about data gathering, not diagnosis. 2. Acceptance – Honoring Without Fixing Here, we internally acknowledge and validate the emotional experience of the other person. We don’t try to change it, minimize it, or make it about us. Acceptance sounds like: “It makes sense that they feel this way.” It’s the space where dignity lives—where the person is allowed to feel without being rushed to resolution. 3. Action – Responding With Care, Not Control Finally, we move with intentionality. Empathic action doesn’t mean rescuing or advising unless asked—it means offering presence, questions, or support that aligns with what the person actually needs. “Would it help to talk about it, or do you just want company right now?” Empathy in this model is not passive. It’s an intelligent, relational movement from perception to presence to purpose.
In a world obsessed with fitting in, being average can feel like safety. We’re taught to blend, not stand out; to adapt, not challenge. But what if the thing you’re hiding is actually your magic? To own your exceptional is to break free from the bell curve—the illusion that normal is the goal—and begin living from the wild, bold, brilliant truth of who you are. Why We Build a Scarcity Mindset Around Our Exceptional Self From a young age, we’re often taught to play small. Maybe you were told not to “make a scene” when your ideas lit up a room. Or you were subtly shamed for being too sensitive, too loud, too quiet, too creative, too much. Over time, these moments condition us to believe that being fully ourselves is unsafe. So, we adapt. We downplay our gifts, silence our insights, and dim our light in the name of belonging. This creates a scarcity mindset—not just about resources, but about identity. We begin to think: “There’s only room for one person like me.” “If I shine, others will resent me.” •If I show who I really am, I’ll be rejected.” This mindset makes us withhold our exceptionalism—the very thing the world needs most from us. Signs You’re Withholding Your Exceptional Self Here are some ways this can show up: You feel drained after socializing because you’re performing, not being. You apologize often, even when you haven’t done anything wrong. You second-guess your ideas, creativity, or intuition. You shrink back in moments when you could speak up. You struggle to accept compliments or minimize your achievements. You avoid big dreams because they feel “too much” or “unrealistic.” You downplay your needs or desires to keep others comfortable. These are not signs that something is wrong with you—they’re signs you’ve been protecting yourself. But you’re safe to come out now. Quiz: What’s Your Flavor of Exceptional? Answer these five questions to get a clue about the unique way your exceptional self shows up: 1. When do you feel most alive? a. When you're creating something new b. When you're deeply connecting with others c. When you're solving complex problems d. When you're inspiring or leading a group 2. What feedback do you most often get from others? a. “You’re so creative!” b. “You really see people.” c. “You’re so smart/logical.” d. “You’re a natural leader.” 3. What do you secretly wish people would celebrate about you more? a. Your originality b. Your empathy c. Your insight d. Your courage 4. What kind of environments shut you down? a. Rigid and conventional ones b. Emotionally disconnected ones c. Chaotic or irrational ones d. Authoritarian or disempowering ones 5. What comes too naturally to you? (You might overlook it.) a. Vision and ideation b. Emotional intelligence c. Analytical thinking d. Taking initiative Results: Mostly As: Your exceptional self is The Creator—innovative, imaginative, a visionary. Mostly Bs: You are The Empath—intuitive, relational, deeply present. Mostly Cs: You are The Analyst—rational, strategic, a problem-solver. Mostly Ds : You are The Trailblazer—bold, inspiring, a leader of change. Key Steps to Connect With Your Exceptional Self (And Stop Holding Back) 1. Name Your Gift—Then Claim It Call it out. Speak it aloud. Write it down. Your gift doesn’t have to look like anyone else’s. What you are is already enough. You can’t access what you won’t own. 2. Do One Brave Thing a Day Stretch gently. Start speaking more from your truth. Say “thank you” when someone compliments you. Pitch that idea. Share the art. Post the truth. Practice being seen. 3. Unlearn the Rules That Don’t Serve You Ask: Who told me I had to be small to be safe? Then question it. Not every “rule” you were taught is yours to carry. Choose which ones stay—and which ones burn. 4. Surround Yourself With Expanders Find people who are also choosing to live from their exceptional selves. People who won’t shrink you, but will celebrate and challenge you. Your community shapes your courage. 5. Let Your Nervous System Catch Up Your body might still feel like visibility = danger. Practice breathwork, somatic tools, prayer, and meditation to help your system feel safe while you show up more fully. 6. Embrace Being ‘Too Much’ Let them think you’re too loud, too intense, too honest, too ambitious. You are not here to make others comfortable. You are here to be free. Final Thought: The World Doesn’t Need More Average It needs you—fully, unapologetically, wildly you. When you own your exceptional, you give permission for others to do the same. You break cycles. You light fires. You become the living proof that life beyond the bell curve is not only possible—it’s glorious. So stop holding back. Your exceptional is not an accident. It’s your assignment. FIND YOUR EXCEPTIONAL- Book an initial 15-minute wellness insight call.
We often wonder why we react a certain way, why we hold ourselves back, or why certain moments in relationships make us feel small, defensive, or ashamed. More often than not, these reactions aren't just random—they’re the echoes of unseen rules and internalized beliefs we carry quietly within us. These beliefs weren’t chosen consciously. They were built—layer by layer—in the folds of our nervous system and shaped by experience. Understanding how this process happens, and how it shapes the way we relate to ourselves and others, is the beginning of untangling the web of cognitive dissonance and moving toward freedom and connection. What Is Dissonance, Really? At its core, cognitive dissonance is the psychological discomfort we feel when our actions, thoughts, or beliefs are in conflict. It’s that uneasy tension when you say yes but mean no, or when your values point in one direction and your behavior in another. It’s not just a mental buzz—it’s a full-body stress signal that something within us doesn’t line up. And it often happens because we're caught between who we authentically are and the internalized scripts we’ve absorbed. How These Internal Rules Get Built The human brain is a pattern-making, meaning-making machine. From infancy, we’re watching, absorbing, learning. Not just the words spoken to us, but the tone, the expressions, the silences. We internalize what brings connection, what earns approval, and what leads to rejection. These become unspoken rules like: “Don’t be too emotional or you’ll push people away.” “You must succeed to be worthy.” “Speaking up leads to conflict—stay quiet.” The brain encodes these experiences as truths. Neurons fire, connections wire, and these beliefs become automatic programs running in the background. They shape how we perceive the world, others, and ourselves. Over time, we forget we ever learned them. They just feel true. Limiting Beliefs: The Quiet Architecture of Our Behavior Limiting beliefs are the direct descendants of cognitive dissonance. When we suppress part of ourselves to follow an internal rule, we limit what’s possible. For example: Wanting intimacy but believing vulnerability is weakness. Desiring success but believing you're not good enough. Seeking peace but believing your needs are a burden. We end up with one foot on the gas and one on the brake. And the friction becomes visible in our relationships—with others and ourselves. We may sabotage closeness, overexert to prove worth, or withhold truth to avoid disapproval. How This Shows Up in Relationships In relationships, dissonance becomes the invisible puppeteer. We might: Over-apologize even when we didn’t do wrong. Avoid conflict at all costs, creating distance. Feel resentment for unmet needs we never voiced. Take on roles—caretaker, overachiever, peacemaker—to maintain connection. These patterns aren't flaws. They’re strategies we learned for safety. But what kept us safe once may now be keeping us stuck. Deconstructing the Dissonance Awareness is the first rupture in the old code. Name the Rule Ask yourself: What would someone have to believe to act the way I just did? The answer often reveals an internal rule you didn’t know you were following. Trace It Back Where did you learn that rule? Was it modeled, spoken, or implied? Was it actually true, or just repeated? Choose a New Truth You can't always control the first thought—but you can choose the second. Begin rewriting the narrative with more self-trust and compassion. Practice in Safe Spaces Test the new beliefs in small, supportive environments. Say what you mean. Ask for what you need. Let others see you without performance. These small acts build new neural pathways. Here are 3 Awareness Insights to help individuals find and deconstruct their dissonance: 🔍 1. Name the Story You're Carrying Ask yourself: “What do I believe others expect from me in this space?” “Where did I learn that I have to be a certain way to be accepted or successful?” Why it matters: You might be operating under invisible scripts like: • “I must always have the answer.” • “I have to impress people to belong.” • “I can’t show vulnerability or I’ll lose respect.” These expectations are often not real—they’re perceived, yet they drive behavior, stress, and disconnection. Naming the story gives you power to change it. 🧠 2. Notice the Tension Between Who You Are and Who You Think You “Should” Be Ask yourself: “When do I feel like I’m performing instead of showing up as myself?” Why it matters: This tension—the dissonance—is often subtle. It shows up as: • Over-preparing. • Shrinking back or over-apologizing. • Feeling drained after social or team interactions. That exhaustion is your clue that you’re contorting to meet expectations that aren’t aligned with your true values or style. 🧭 3. Track Patterns of Resentment or Burnout in Collaboration Ask yourself: “Where do I feel obligated instead of empowered?” “What roles or dynamics do I keep falling into that don't feel good?” Why it matters: Resentment is often a sign that your boundaries or authenticity are being sacrificed to meet someone else's (or society’s) unspoken rules. These patterns reveal how you've been conditioned to seek approval, avoid conflict, or maintain control—at the cost of genuine connection and success. The Gift of Integration Deconstructing dissonance isn’t about getting it perfect—it’s about becoming whole. It's the act of unlearning what dims your light and reconnecting with what is deeply true within you. When we begin to replace shame-based rules with compassion-based truths, we show up more authentically, with less fear and more clarity. And in that space, real connection—first with self, then with others—can finally take root. Want more? Book a free 15-minute wellness insight and let Empowering Wellness help you on your transformation journey.
I have shared in multiple aspect and continue to explore this idea of feedback loops in our negative dynamic. One major feedback loop we get into is the language of discipline . This idea of shame and guilt driving our behaviors. In a future blog post, I will discuss how this ultimately tied to our negative dynamic and universal constructs. Subscribe to our monthly newsletter to stay connected. External validation and the cycle it creates can mirror the language and mindset of the discipline cycle (strictness, willpower, control), which often leads to shame, guilt, and burnout. Shifting toward internal validation means stepping into a new narrative—one rooted in empowerment, intentionality, and balance. Let’s unpack this and explore a helpful word swap framework to support the mindset shift. 🔁 The External Validation Cycle (Mirroring the "Discipline Cycle" ) Language + Beliefs: • “I have to…” • “Push through.” • “Don’t be lazy.” • “Should” and “must” language. • “If I don’t, I’ll fail or won’t be enough.” Themes: • Strictness: Driven by rigid standards—often someone else’s. • Willpower: Pushing oneself without rest or reflection. • Control: Using self-policing as a means to avoid criticism or rejection. • Outcome-based: Focus on recognition, praise, or others' approval. Emotional Toll: • Shame when not meeting expectations. • Guilt for resting or choosing differently. • Anxiety or perfectionism. 🔄 The Internal Validation Cycle (A New Language of Empowerment) Language + Beliefs: • “I choose to…” • “This aligns with who I am.” • “This fills me up.” • “I honor my values and needs.” Themes: • Empowerment: Decisions come from agency, not pressure. • Balance: Flow between effort and restoration. • Intentionality: Rooted in values and self-worth. • Process-focused: Meaning comes from the journey, not the applause. Emotional Return: • Fulfillment and connection to purpose. • Confidence and clarity. • Self-trust and peace. 📝 Word/Belief Swap Table External Validation Language Internal Validation Reframe “I should do this…” “I choose this because it matters to me.” “I need to control myself.” “I want to show up with intention.” “If I stop, I’m failing.” “Rest is part of growing and staying aligned.” “I want them to approve of me.” “I’m proud of how this reflects my values.” “Be tougher. No excuses.” “Let me lead myself with compassion and clarity.” “I’m not doing enough.” “What I’m doing is meaningful, and I’m growing.” Connecting to these subtle language patterns will help you understand when you are falling into performance traps. Remember the 3Ps to preventing performs lies within this cycle. My neuroscience-based framework that incorporates Awareness, Acceptance, Action will help you to begin living a happier and healthier life. Schedule a free 15-minute wellness insight to learn more.
There’s a quiet magic in planting a seed. You press something small and full of potential into the dirt, not knowing exactly how it will unfold, but trusting the process anyway. Yet for many of us, the simple act of beginning—whether it's planting a garden, launching a project, or starting a new chapter in life—becomes riddled with the noisy whispers of anxiety. The anxious mind doesn’t like the unknown. It feeds on the “what-ifs”: • What if it doesn’t work? • What if I fail? • What if I’m not enough? These thoughts, like weeds, creep into the fertile soil of our intentions, distracting us from the joy and curiosity of the present moment. But just as seeds require sunlight, water, and time, our minds need certain conditions to move out of the anxious fog and into a process-oriented awareness. Here are three success factors that help us shift from anxious “what-ifs” to intentional presence: 1. Curiosity Over Control Anxious thinking stems from a need to control outcomes. But the seed doesn’t need control; it needs care and curiosity. When we trade fear for fascination, we start to ask questions like: • What might this experience teach me? • How is this moment unfolding? • What can I learn right now—even if I don't have all the answers? This kind of present-moment curiosity helps loosen the grip of perfectionism and opens space for learning, experimentation, and presence. 2. Process Over Perfection A plant doesn’t grow by force; it grows by following its process. Likewise, grounding ourselves in the process rather than the product quiets the anxiety of needing everything to be “just right.” Being process-oriented means celebrating small steps: • Watering the seed without needing to see instant results • Writing the messy first draft • Making the imperfect but meaningful attempt Each step is an act of commitment—not to perfection, but to progress. In this space, presence blooms. 3. Compassion Over Criticism Anxiety often uses our inner voice as a megaphone for self-doubt. But growth requires kindness. Compassion doesn’t mean lowering standards—it means recognizing effort and giving ourselves permission to be in progress. It's the internal equivalent of nourishing the soil instead of scolding the seed. When we speak gently to ourselves—“This is hard, and I’m doing my best”—we create a more supportive inner environment that fosters resilience and calm awareness. From What-Ifs to Wonder We all have anxious what-ifs. They’re part of being human. But we also have the ability to choose where we place our attention. With curiosity, process, and compassion, we can anchor ourselves in the moment where life is actually happening—not in the imagined futures our fear creates. So plant the seed. Stay present. Trust the unfolding. Because even the tallest tree once whispered, “What if?”—and grew anyway. Learn more by booking a free 15-minute wellness insight.
Precognition is the intuitive ability to perceive or sense future events before they happen. It's not necessarily "psychic," but often shows up as a deep inner knowing, gut feeling, or mental imagery tied to future outcomes. For anxious high achievers, tapping into precognition can be a powerful way to regain a sense of control, align with intuition, and calm performance anxiety by connecting with their inner wisdom. This can be very helpful to rely on to let go of anxious ruminations. Check out our video to learn more about precognition. Try some of these exercises and see how you can explore and use it for success: 🔮 Precognition Practices for Anxious High Achievers 1. Future Visualization with Emotional Anchoring • What to do: Each morning, visualize a successful moment from your upcoming day or week. Imagine the environment, your actions, and most importantly, how it feels. • Why it works: Anchors you in a positive outcome and creates a blueprint your subconscious can follow. • Bonus tip: Journal your predictions and compare with reality to build trust in your intuitive hits. 2. “Flash Image” Meditation • What to do: Sit quietly, breathe deeply, and ask: What is one image from my future I need to see right now? Allow a flash image or impression to appear—don’t force it. • Why it works: Bypasses overthinking and helps highly cognitive people access intuitive insight. 3. Dream Seeding • What to do: Before bed, write a specific question about your future success. Say it aloud, then sleep with a notepad nearby. • Why it works: The subconscious may send answers through dreams when the anxious mind is at rest. 4. Pattern Tracking • What to do: Track repeating symbols, thoughts, or gut hunches over days/weeks. Ask: What do these patterns suggest about what’s coming? • Why it works: Anxious achievers often overlook intuitive signs in favor of logic. This builds a bridge between both. 5. "Future Self" Journaling • Prompt: “I already succeeded. Here’s what I know now...” Write from the perspective of your future self. • Why it works: Boosts confidence, reduces fear of the unknown, and can create uncanny precognitive insights. Using these techniques, we ground in the present and allow a response to what the future holds verses anxious reactions. Want to learn more? Book a free 15-minute wellness insight to learn how Empowering Wellness can boost your success game and live a happier and healthier life.
Have you ever felt like you're living two lives—one outward-facing and vibrant, the other quiet, uncertain, even contradictory? You’re not alone. Many of us experience a deep internal conflict that shows up in confusing ways. We become introverted extroverts—people who crave connection yet retreat in exhaustion after social interaction. Or we fall into patterns as attractors who chase, yearning for love but constantly pursuing emotionally unavailable partners. These paradoxes aren't flaws. They’re symptoms—signs of an inner disconnection that often stems from unresolved trauma and a deeply ingrained negative narrative about ourselves. The Origin of the Inner Conflict From a psychological perspective, internal conflict is often rooted in trauma and early life conditioning. Trauma doesn’t always mean something catastrophic. It can be subtle—emotional neglect, inconsistent affection, criticism, or simply not feeling seen or valued. These experiences shape our beliefs and behaviors, becoming survival strategies that worked once but now hold us back. Imagine a child who learns that being quiet and agreeable earns safety. That child may grow into an adult who feels uncomfortable speaking up, even when it’s necessary. Or the child who had to earn affection through performance might grow into someone who seeks constant validation, confusing chasing attention with being loved. Over time, these patterns become so familiar, they start to feel like personality traits rather than defense mechanisms. The Negative Narrative That Keeps Us Stuck These patterns are reinforced by what psychologists call the negative narrative—the inner story we tell ourselves based on past experiences. It might sound like: • “I’m too much.” • “I’ll never be good enough.” • “If I open up, I’ll be hurt.” These stories become our comfort zones, not because they’re truly comfortable, but because they’re familiar. And our brains are wired to prefer the familiar—even when it’s painful. This internal conflict keeps us looping through the same cycles of disappointment, disconnection, and unfulfilled potential. Why Introverted Extroverts & Attractors Who Chase? These patterns are classic examples of ambivalence—wanting two opposing things at once. The introverted extrovert wants connection and solitude, stimulation and safety. The attractor who chases wants intimacy and control, to be chosen but also to keep their guard up. These contradictions arise when we haven't yet healed or integrated our emotional wounds. We are trying to meet unmet needs through strategies that once helped us survive—but no longer serve us. Returning to the Original Self The good news is that this inner conflict isn’t permanent. Underneath all the protective patterns, there is an original self—whole, wise, and wired for growth and connection. Here are some steps to return to that self and rediscover your personal success: 1. Name the Narrative Awareness is the first step. What story are you telling yourself about your worth, your relationships, or your potential? When you catch yourself thinking “I’m not good enough,” pause and ask, “Whose voice is this? Is it mine, or someone else’s?” 2. Reconnect With the Body Trauma is stored in the body. Practices like grounding, breathwork, movement, and mindfulness help regulate the nervous system and reconnect with the present moment. When we’re regulated, we can respond instead of react. 3. Redefine Success Success isn’t one-size-fits-all. It’s not about money, followers, or productivity. It’s about alignment—living in a way that reflects your values and makes you feel alive. Define what success means to you, not based on someone else’s measure. 4. Get Curious About Your Patterns Instead of judging your behaviors, approach them with compassion and curiosity. Ask yourself: “What is this part of me trying to protect?” Healing starts when we realize that even our most confusing behaviors once had a purpose. 5. Create Safe Relationships Find people—therapists, friends, communities—who reflect back your wholeness, not your wounds. Connection heals. We can’t do all this work alone. 6. Practice Emotional Flexibility You don’t have to choose between being introverted or extroverted, passive or assertive. You’re allowed to be fluid. Success often lies in embracing complexity rather than trying to resolve it. Success is Found in Wholeness The inner conflict between our true self and our conditioned self can be exhausting—but it’s also a sign that you’re growing. You’re not broken; you’re becoming. The journey back to your original self isn’t about “fixing” anything. It’s about remembering who you were before the world told you who to be. When we integrate the parts of ourselves we’ve hidden, rejected, or outgrown, we become more authentic, grounded, and resilient. From that place, success isn't just possible—it’s inevitable. You already have everything you need within you. The challenge is to trust it, live it, and let go of who you think you should be—so you can become who you truly are. Learn More: Take the Find Your True Self Quiz Book a Free 15 Minutes Wellness Insight To begin your Journey!
For high-achieving professionals, the path to success is often paved with disciplined work habits, ambitious goal-setting, and relentless drive. Yet many find themselves trapped in an exhausting cycle: periods of intense productivity followed by self-sabotaging "rewards" that undermine their progress. As a brain coach and mental health professional specializing in success coaching, I've observed this pattern consistently among anxious overachievers – and the neurological mechanisms behind it reveal a fascinating story about how our brains create false dichotomies between work and pleasure. The False Dichotomy Trap At the core of this struggle lies a fundamental misunderstanding that the brain creates: the false dichotomy between productivity and indulgence. This binary thinking manifests in several problematic ways: 1. The Earn/Deserve Fallacy High-achievers often operate from an "earn and deserve" mindset where rewards must be "earned" through suffering, struggle, or extraordinary effort. This creates an unsustainable psychological framework where: • Rest becomes a reward rather than a necessity • Pleasure becomes contingent on performance • Natural human needs are classified as "indulgences" • The brain begins to associate productivity with deprivation This dichotomy creates a neurological pairing: productivity becomes linked with discomfort, while non-productivity becomes paired with pleasure. Over time, this reinforces the false belief that these states must exist in opposition rather than in harmony. 2. The Scarcity-Based Reward System When operating from a scarcity mindset, high-achievers often create reward systems based on deprivation logic: • "I'll allow myself social media only after completing this project" • "I can have dessert only if I exercise for 60 minutes" • "I deserve to binge-watch shows because I worked all weekend" This approach unwittingly trains the brain to view both the work and the reward as exceptional states rather than integrated parts of a sustainable lifestyle. The brain subsequently categorizes experiences as either "productive" or "indulgent" with no middle ground. 3. The All-or-Nothing Reward Scale Perhaps most damaging is the tendency to scale rewards based on perceived achievement level, creating extreme contrasts: • Small wins deserve minimal rewards (if any) • Only extraordinary accomplishments justify significant pleasure • "Falling short" justifies pleasure deprivation • Setbacks often trigger punishment-oriented behaviors This creates unstable neurological patterns where the brain oscillates between austerity and excess, with no sustainable middle ground. The Neurological Underpinnings Understanding why the brain creates these false dichotomies requires examining several key neurological mechanisms: Dopamine Dysregulation The brain's reward system, primarily regulated by dopamine, becomes imbalanced in high-achievers through several mechanisms: 1. Achievement addiction: Consistent accomplishment creates dopamine spikes that become addictive, making normal states feel unsatisfying 2. Delayed gratification extremes: While delayed gratification is valuable, consistently postponing all pleasure creates dopamine deficits 3. Contrast effect: The greater the contrast between states (deprivation vs. indulgence), the stronger the neurological response – unintentionally training the brain to seek extremes Over time, these patterns create abnormal dopamine baselines where the brain struggles to experience reward from moderate, sustainable activities. The Stress-Relief Cycle The brain forms powerful associations between stress relief and specific "rewards": 1. Work creates cortisol elevation (stress hormone) 2. "Indulgent" behaviors trigger dopamine release 3. The temporary cortisol reduction creates a powerful reinforcement 4. The brain learns that only certain "rewards" effectively relieve work-related stress This cycle explains why high-achievers often develop specific escapist rewards (excessive alcohol, binge eating, endless scrolling) that feel uniquely satisfying precisely because they create the strongest neurological contrast to work states. Identity Fragmentation Perhaps most profound is how these dichotomies create neural network fragmentation – essentially developing separate "work selves" and "pleasure selves" that struggle to integrate: • The disciplined achiever who tolerates discomfort • The indulgent escapist who abandons constraints • The harsh self-critic who judges both states This fragmentation manifests as the common experience of feeling like "two different people" – one who sets ambitious goals and another who seemingly sabotages them through reward behaviors. Breaking Free: Integrating Reward and Productivity The path forward isn't about better willpower or more extreme discipline. Instead, success requires dismantling these false dichotomies and creating integrated neural patterns. Here's how: 1. Normalize Pleasure and Res t The first step is recognizing that human needs exist on a continuous spectrum rather than in binary states: • Rest is a biological necessity, not a reward for productivity • Pleasure is a natural human experience, not compensation for suffering • Enjoyment and achievement can coexist within the same activities • Sustainable success requires integration, not oscillation This mental reframing helps the brain begin forming new associations beyond the work/reward dichotomy. 2. Create Integration-Based Reward Systems Rather than rewards that contrast with or undermine your goals, design rewards that align with your values and reinforce your desired identity: Instead of: • Working intensely for days then binge-watching shows for an entire weekend • Restricting food while working then overeating as a reward • Isolating during productive periods then over-socializing as compensation Try: • Integrating brief, enjoyable breaks throughout workdays • Developing nutritious food routines that include moderate treats • Maintaining consistent social connections during both work and rest phases This approach helps the brain form new associations where pleasure and productivity exist on a continuum rather than as opposing forces. 3. Practice Microdosing Pleasure One of the most effective neurological interventions is "microdosing" pleasure – incorporating small, frequent moments of enjoyment rather than massive, infrequent indulgences: • Brief meditation or mindfulness breaks during workdays • Short walks between focused work sessions • Moments of genuine connection amidst busy periods • Small sensory pleasures (quality coffee, brief stretching, favorite music) This practice retrains the brain to experience reward without requiring extreme contrasts, creating more sustainable dopamine patterns. 4. Examine Your Reward Narrative Many high-achievers carry unconscious reward narratives formed in childhood: • "Pleasure must be earned through suffering" • "Discomfort is virtuous; comfort is self-indulgent" • "Success requires deprivation" • "Wanting pleasure means I'm weak/undisciplined" These narratives create powerful neural frameworks that maintain false dichotomies. Identifying and consciously reshaping these stories is crucial for lasting change. The LMHC Perspective: Mental Health Implications From a mental health standpoint, these false dichotomies create significant psychological risks: 1. Burnout acceleration: The work/reward cycle often accelerates toward burnout as rewards become increasingly extreme to compensate for intensifying work demands 2. Mood dysregulation: Oscillating between productivity and indulgence creates unstable mood patterns that mimic mild bipolar symptoms 3. Self-trust erosion: Repeatedly setting intentions then undermining them through reward behaviors damages self-trust 4. Identity fragmentation: The inability to integrate work and pleasure aspects creates a fragmented sense of self These mental health impacts explain why many high-achievers simultaneously appear extraordinarily successful yet feel persistently dissatisfied – their reward systems fundamentally undermine their wellbeing. Success Coaching in Action: A Brain-Based Approach In my brain coaching practice with high-achieving professionals, we approach this challenge through a structured process: 1. Mapping current reward patterns to identify specific dichotomies 2. Tracking reward triggers to understand when escapism activates 3. Designing integration experiments to test new reward approaches 4. Creating environmental supports that facilitate sustainable patterns 5. Developing metacognitive awareness of dichotomous thinking Clients who successfully break these cycles report not only greater consistency in their productivity but also – perhaps more importantly – a profound sense of integration and wholeness that had previously eluded them. Beyond Individual Change: Cultural Considerations It's worth noting that these false dichotomies aren't solely individual psychological patterns – they reflect broader cultural narratives that glorify the "work hard, play hard" mentality. High-achievers often find themselves swimming upstream against powerful cultural currents that reinforce these unhealthy cycles. Creating sustainable change requires not only personal rewiring but often social environment shifts: • Seeking communities that model integrated approaches to success • Setting boundaries with environments that reinforce false dichotomies • Building relationships that support sustainable reward patterns • Consciously consuming media that challenges rather than reinforces these narratives The Path Forward: Integration as Success The ultimate goal isn't perfect balance – it's integration. When productivity and pleasure exist on a continuum rather than as opposing forces, high-achievers discover a profound shift: success becomes sustainable because it no longer requires constant oscillation between extremes. This integration doesn't happen overnight. It requires conscious rewiring of neural pathways that may have been established over decades. But with consistent practice and brain-based approaches, high-achievers can break free from false dichotomies and discover what many find elusive: a sense of wholeness where ambition and wellbeing coexist not as competitors, but as partners. About the Author: Jennifer Evans is a Licensed Mental Health Counselor (LMHC) and brain coach specializing in success coaching for high-achieving professionals and entrepreneurs. For personalized strategies to create sustainable reward systems, visit to book a coaching consultation.
