In this solo episode, I teach the actual neuroscience behind affirmations and why most people are doing them wrong. Your brain processes 11 million bits of information every second but your conscious mind only registers about 40. The reticular activating system decides what gets through based on what you tell your brain matters. Affirmations work because they give your RAS new instructions. The most common mistake is writing affirmations so far from your current reality that your brain immediately rejects them. I share my REACH framework: Real, Expanding, Active voice, Claimed, and Heart. I cover bridge statements for when the full affirmation feels like too big a leap, and share examples from Oprah, Muhammad Ali, Jim Carrey, Beyonce, and Dr. Joe Dispenza. Your homework this week is to write three affirmations using the REACH system, put them somewhere visible, say them morning and night for seven days, and notice what shifts.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters00:00 — Introduction: The Voice in Your Head Is Shaping Your Life 02:00 — The Science: How Your Brain Filters Reality 05:00 — Introducing the Reticular Activating System (RAS) 07:30 — Why Most Affirmations Feel Fake and Fail 10:00 — The Sweet Spot: Honest, Believable and Aspirational 13:00 — The REACH Framework Explained 18:00 — Affirmations in Action: Real Life Examples 20:00 — Famous People Who Swore By Affirmations 23:00 — How to Build a Daily Practice That Sticks 27:00 — Bridge Statements: Start Where You Are 30:00 — Your Seven Day Homework ChallengeSources UsedReticular Activating System / 11 million bits: Timothy Wilson, Strangers to Ourselves: Discovering the Adaptive Unconscious (2002), Harvard University Press.Thought counting / 6,200 thoughts per day: Tseng, J. & Poppenk, J. (2020). Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Nature Communications, 11, 3480. https://doi.org/10.1038/s41467-020-17255-9Negativity bias: Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323–370.Default mode network / repetitive thought patterns: Raichle, M. E. (2015). The brain's default mode network. Annual Review of Neuroscience, 38, 433–447.Emotion amplifying neural signals / combining thought + feeling: Dispenza, J. Becoming Supernatural (2017), Hay House. (practitioner/author)Famous people examples paraphrased: These are widely documented public statements; Oprah's visualization practice is from numerous interviews.Jim Carrey's check story is from his 1997 Oprah interview. Beyoncé's Sasha Fierce is from her own documentary and interviews. Ali's quote is extensively documented.

In this episode, I sit down with my brother Ryan Liston for a conversation about values, specifically honesty, respect, and responsibility. Ryan shares how leaving religion left him without a value-maker and how he stood on the stairs at BYU one day and realized he had no answer for why he should be honest. We talk about how values are nuanced and subjective, how withholding truth can sometimes be loving, and how responsibility shifts depending on your role. Ryan's framework for respect comes down to two things: admiring people just for being people, and doing as little harm as possible. We discuss assuming innocence and good intentions first, choosing empowering stories over disempowering ones, and how not agreeing with everyone is actually essential to growth. Ryan's takeaway: we all have a choice, and that choice can be guided by the world we want to help create.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters:00:00 — Introduction & Ryan's Background 01:30 — Why Ryan Had to Rebuild His Values From Scratch 04:00 — Standing on the Stairs at BYU: Why Should I Be Honest? 06:00 — Values as a Guide to the World You Want to Live In 08:30 — Be the Change: Honesty and Trust in Society 09:00 — Is Withholding Truth Ever Okay? The Nuance of Honesty 11:30 — The Deer Story: A Real Example of Compassionate Dishonesty 13:30 — Values Are Nuanced Because They're Subjective 15:00 — Responsibility: Does It Change When You Leave Religion? 18:00 — The Etymology of Responsible: Accountability and Obligation 19:30 — How Do We Respect Each Other When We Disagree? 21:00 — Two Definitions of Respect and What They Mean 24:00 — You Don't Have to Agree to Respect Someone 26:30 — Most People Are Aiming for the Same Goal 29:00 — Claiming Your Agency: The Hat and the Pledge of Allegiance 32:00 — Letting People Choose Without Running Away 34:30 — Assume Innocence and Good Intentions First 37:00 — The Friend Who Chose Compassion Over Road Rage 39:00 — Closing Thoughts: We All Have a Choice

In this walk and talk recorded at our annual family reunion at the lake, I share what I'm learning about the power of intentional creation. This year felt completely different from last year at the same event because I got intentional about how I wanted to feel before I arrived. I did my first dedicated breathwork session with a friend who is getting certified, and instead of working on my business I chose to work on my dread about the trip. We acknowledged the dread, gave it space, breathed through it, then visualized excitement and love. I came away with an actionable plan rather than just suppressing my feelings. I also share how prayer and meditation are close cousins and how stillness practices are a universal way to get the most out of this life. Whether it's breathwork, walking, crocheting, or therapy, I encourage you to find one practice that helps you get quiet and honest with yourself.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters01:04 The Power of Intentional Creation03:38 Embracing Emotions and Creating Comfort06:32 The Role of Prayer and Meditation in Life08:51 Exploring Meditative Practices10:04 Intentional Living and Self-Discovery10:37 Finding Stillness and Inner Self

In this episode, I sit down with relationships coach Sara Payne to talk about what to do when you're not on the same page with your spouse, whether that's religion, parenting, or money. Sara challenges the assumption that not being on the same page is even a problem, sharing the mind-blowing idea from Jennifer Finlayson-Fife that we're all in mixed-faith marriages. We discuss the fear of empty chairs in heaven, and Sara shares how trusting in a God who is always win-win changes everything. I get vulnerable about money dynamics in my own marriage and we dig into why hard conversations feel so charged. Sara's core advice is to shift your goal from getting your partner on your page to genuinely understanding them, use resentment as a window instead of something to hide, and remember you're on the same team. She also reframes repentance simply as changing your mind.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Sara Payne's Resources:Website: https://sarapayne.com/Instagram: @sarapaynecoachinghttps://www.instagram.com/sarapaynecoaching/📕 It Just Takes One: https://www.amazon.com/Just-Takes-One-Create-Relationships-ebook/dp/B0FBSB6YSC/ref=sr_1_1?crid=2Q4MJR3DLC23A&dib=eyJ2IjoiMSJ9.Rib63jK6JHhouBmMxZd_sEe39Tl5JTzd3RS_IYyxa287FhVRnd63TxLCvML6rhH_sOWT9SF53Lsytng_Ocipo5g2OemZUzkVCALxf8q0mucFuR3ta9jdtoqvoLSwV_-G0WktKtUmyq2s4JEpJfBrtXsu4Hw9S9OzTCK3FnYKptj0igcpEONYsRfHLj39nB0_4QAar9b4ksAoSp3kL3t3ODc2YXuvwZ-yEs9q_iinlsU.37QfdEFgyptG_o9ohuMSc2c9S-ZcYmhGMGjWaKR8jcY&dib_tag=se&keywords=it+just+takes+one&qid=1785879724&sprefix=it+just+takes+one%2Caps%2C222&sr=8-1Chapters:01:05 Navigating Differences in Relationships03:53 Understanding Mixed-Faith Marriages06:50 The Role of Faith and Beliefs in Relationships09:54 The Power of Love Over Fear12:53 Embracing Imperfection in Parenting15:52 The Challenge of Financial Discussions18:50 Finding Common Ground in Disagreements30:34 Understanding Each Other's Perspectives32:02 Navigating Financial Conversations35:10 Self-Awareness in Relationships36:41 Separating Personal Feelings from Partner's Stress39:23 Finding Common Ground42:21 The Importance of Vulnerability45:47 Win-Win Solutions in Relationships

This week, I talk about something I've wrestled with a lot as a stay at home mom and naptime entrepreneur: resentment. When I give and give without honoring what I want, I fall into anger and frustration. But when I ALSO tend to my own needs, I actually want to show up for my people. The reframe that changed everything is reminding yourself you don't have to do any of it. You don't have to feed your family. They could figure it out. But you actually want to. That small shift gives your power back and moves you from resentment into problem solving mode. I share my three questions for any task I'm resistant to: how can I make this as easy, as fun, and as sustainable as possible? It's not about being a martyr. This life is about both giving and receiving, and you deserve to find your balance too.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters00:00 Introduction: The importance of self-awareness in caregiving and entrepreneurship01:58 Recognizing the trap of resentment and how to avoid it03:50 Reclaiming your power by evaluating what you truly want to do06:14 Balancing motherhood and entrepreneurship: a personal journey08:11 The role of curiosity and problem-solving in managing daily routines10:08 Living with flexibility and embracing imperfection10:52 Final thoughts: empowering yourself and others through self-awareness

In this episode, I sit down with Angela Nusbaum who helps people heal the connection between their body and spirit so they can empower their soul. Angela shares how she discovered her gifts as an empath as a child, shut them down, and then rediscovered them through massage therapy school where she learned Reiki, crystal healing, tantra, breathwork, and body mapping. She shares a powerful story of a client with debilitating migraines who had seen every specialist and been told nothing was wrong, who healed through emotional release work. We discuss body mapping, a practice where your body's proportions and symmetry literally serve as a map to your spiritual gifts and purpose. Angela shares her four pillars: you were created by a divine being, designed for a specific mission, designed to succeed, and your agency is paramount. We also talk about trauma, frequency, crystals, and why truly knowing who you are means other people's opinions stop defining you.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Angela’s Resources:Website: https://empoweredsoul.me/Facebook: https://www.facebook.com/angela.nusbaum.7Instagram: @angelanusbaum https://www.instagram.com/angelanusbaum/?hl=enChapters01:06 Introduction to Healing and Empowerment03:19 The Connection Between Body and Spirit06:22 The Journey into Holistic Healing09:18 Defining Faith and Truth12:28 Agency and Personal Growth15:10 Exploring Modalities of Healing17:37 Understanding Body Mapping and Sensation21:06 The Role of Agency in Family Dynamics24:03 Embracing Individuality in Parenting27:03 Finding Freedom in Personal Choices34:07 The Impact of Parental Influence36:54 Navigating Life's Unexpected Turns40:06 Understanding Trauma and Perception42:33 The Power of Frequency and Healing45:36 Authenticity in Faith and Relationships48:36 Embracing Our True Selves51:41 Healing Journeys and Personal Growth54:35 Empowerment Through Connection

In this episode I share the backstory behind Faith in Process, the online community I'm creating for Latter-day Saints navigating faith expansion, deconstruction, or reconstruction. It started in 2019 when I began exploring where LGBTQ+ individuals fit in the LDS church, which led me to resources from Ben Schilaty, Charlie Bird, and others. Then my youngest brother stepped away from the church, my middle brother came out as gay, and my parents were serving as mission leaders in the Philippines. I felt completely alone with no one who understood what I was going through. That loneliness is what inspired this community. Faith in Process is an async online space where we study gospel principles monthly, ask the hard questions you wouldn't say at church, and find people who get it. Founding membership is $7 a month for the first three months. Join the wait list at Brynneerickson.com/waitlist. Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters00:00 Introduction to Brynne's Community and Mission00:31 Background: Faith, LGBTQ+ Questions, and Personal Journey01:25 Influences and Real-Life Experiences in Faith02:20 Family, Faith, and Navigating Identity03:09 Supporting Family Members and Personal Growth04:09 Challenges of Physical Distance and Connection05:24 Turning to Faith and Community for Support06:54 Sharing Experiences and Finding Community Online07:52 From Inklings to Faith in Process Community08:50 Creating an Online, Asynchronous Faith Group09:45 Studying Gospel Principles and Facilitating Discussions11:12 The Power of Speaking Questions and Building Confidence12:28 Faith as a Process of Evolution and Personal Growth13:25 Invitation to Join Faith in Process Community14:49 Details on Membership, Cost, and Future Plans

In this episode, I sit down with my neighbor Rob Clark who shares his faith journey for the first time ever. Rob grew up in a very religious LDS household where church was a requirement, not an option. He served a mission in Taiwan without a testimony, hoping he'd get one in the field. He never felt that still small voice but told himself "you know it's true, just go work." His shift started in his thirties when the church changed the Pearl of Great Price from translated to inspired work. He realized truth doesn't change. Rob spent many years hiding his disbelief, wrestling with how to disappoint his parents whose hopes and dreams centered on his church activity. He finally came out after therapy helped him realize he couldn't live hidden for 50 more years. Rob is now optimistically agnostic, in a mixed-faith marriage, and hoping there's a higher power but believing we evolved. His purpose: make life better for everyone because this might be it.Brynne’s Resources:✨Faith In Process Community: https://www.brynneerickson.com/waitlistFacebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters00:00 Introduction and Rob's Background01:03 Growing Up in a Religious Household07:11 Rob's Mission Experience and Doubts17:42 Deciding to Leave the Church27:41 Telling His Parents and Family36:57 Reflections on Good and Bad from Church Life43:53 The Journey of Leaving and Its Challenges51:29 Rob's Views on Higher Power and Truth59:28 The Purpose of Life According to Rob01:03:46 Rob's Final Thoughts and Advice

This week, I share something I taught my seven-year-old son tonight during his taekwondo test prep. He was overwhelmed and frustrated because something hard was new to him. I taught him to talk directly to his brain and say: I know you're scared, but we've never done this before and that's okay. We're going to figure this out anyway. This same practice stops my own spiraling and helps me think clearly instead of emotionally reacting. Your brain's job is to protect you and it offers thoughts all day long but you don't have to take every single one. I also address what this means if you're religious and wondering about thoughts from the Holy Ghost or the Spirit. No matter where a thought comes from, it deserves your attention and evaluation before you accept it. You get to decide which thoughts and beliefs to keep and which ones to let go.Brynne’s Social:Facebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Chapters00:00 Introduction to the power of self-talk00:12 The brain's role in protecting you00:22 Teaching children about thoughts and feelings01:06 Overcoming frustration in learning02:04 Talking to your brain: a practical example03:30 Self-talk as a tool for self-care05:19 Evaluating the source of your thoughts06:26 The importance of intentional beliefs07:56 Changing beliefs and evolving your mind

In this episode, I sit down with clinical psychologist Dr. Cameron Staley to talk about something rarely discussed openly: pornography, compulsive eating, gaming, and the behaviors we use to escape uncomfortable emotions. Dr. Staley shares his groundbreaking research showing pornography viewing does not activate the brain like substance addiction. The term addiction itself is not even a scientific diagnosis. Calling yourself an addict actually maintains the behavior over time by making it central to your identity. Instead, unwanted pornography viewing is a compulsion driven by shame and emotion avoidance, and the same is true for sugar, food, gaming, and scrolling. All behavior is purposeful. The question is what are you escaping? We discuss how sin is really disconnection from yourself, others, and God, and how repentance means turning back toward connection. Dr. Staley shares his self-directed ACT therapy program Life After Pornography and his book Confessions of an LDS Sex Researcher.Brynne’s Social:Facebook: @Brynne Erickson - my public pagehttps://www.facebook.com/profile.php?id=61573316550355Instagram: @brynne_ericksonhttps://www.instagram.com/brynne_erickson/Threads: @brynne_ericksonhttps://www.threads.com/@brynne_erickson?igshid=NTc4MTIwNjQ2YQ==Dr. Cameron Staley's Resources:Website: https://cameronstaley.com/TED Talk: https://www.youtube.com/watch?v=mNGg5SMcyhIProgram: Life After Pornography (self-directed, 10 sessions of ACT therapy, under $100, 90%+ reduction in viewing) https://cameronstaley.com/programs/Book: Confessions of an LDS Sex Researcher - https://cameronstaley.com/2024-book-release/One-on-one counseling: Available virtually across the country - https://cameronstaley.com/programs/Chapters01:05 Introduction to the Conversation on Pornography and Sexuality04:09 Understanding the Role of Intent in Pornography Use06:45 Curiosity as a Tool for Self-Reflection09:48 Navigating Religious Beliefs and Pornography12:42 The Misconception of Addiction vs. Compulsion15:48 The Impact of Language on Identity and Behavior18:28 Reframing Sexuality and Agency21:25 The Importance of Education in Sexuality24:31 The Role of Emotions in Sexual Behavior27:37 Defining Buffers and Coping Mechanisms31:21 Understanding Our Relationship with Sugar and Compulsions36:20 Navigating Emotions and Their Physical Manifestations41:45 The Importance of Regulation and Connection47:34 Redefining Sin and Connection in Our Lives50:45 Resources for Overcoming Buffers and Addictions