In Episode 13 of The Reset, Shaun shares live reflections from his first working holiday — recording from Singapore during Chinese New Year.

The question:

Do you switch off completely on holiday…
Or do you keep structure when you have goals?

This episode explores the balance between flexibility and non-negotiables — and how knowing your priorities changes everything.

Because freedom without structure becomes chaos.
And structure without flexibility becomes rigidity.

• Working holidays vs total shutdown
• Why space from your normal environment creates clarity
• Priorities as non-negotiables
• Flexibility in workouts, food, and routine
• Avoiding guilt when plans shift
• Transferring intention when circumstances change
• Over-consumption during holidays (food, alcohol, media, time)
• Alignment over perfection

“When you know what’s important to you, you make it non-negotiable.”

For Shaun, on this holiday that meant:

• Recording the daily podcast
• Connecting with people
• Showing up for family

Other routines adjusted.

The priority stayed.

When you change environments, you gain perspective.

A holiday can:

• Reveal what you’re avoiding
• Show you what truly matters
• Create distance from habits
• Highlight what drains or fuels you

But only if you’re conscious.

If you’re on holiday (or out of routine), ask:

1️⃣ What are my true priorities right now?
2️⃣ Where can I be flexible without self-sabotaging?
3️⃣ If I can’t follow one structure, where can I redirect that energy?
4️⃣ Am I carrying guilt for adjusting — or am I adapting intentionally?

Flexibility is powerful.
Over-consumption isn’t.

Structure keeps you anchored.
Flexibility keeps you human.

You don’t need to be rigid.

You don’t need to abandon your goals.

You need clarity.

Know your priorities.
Adjust when necessary.
Drop the guilt.

Then enjoy the experience fully.

If you know someone who struggles to balance goals and life, send this to them.

In Episode 12 of The Reset, Shaun speaks directly to the moment most people quit.

The moment when you’ve been putting in the work…
showing up…
doing the reps…

And it feels like nothing is happening.

This episode is about trust.

Because results don’t arrive on your timeline.
They arrive when preparation meets the moment.

And that moment?
It’s always one rep away.

• Trusting the process when progress feels invisible
• Reps before results
• Milestones vs distant outcomes
• Showing up on “test days”
• Fear and doubt stored in the body
• Using tools vs just collecting knowledge
• The power of presence under pressure
• Parenting as a mirror of nervous system regulation

“It is only one moment away from happening.”

You don’t know when the breakthrough comes.

You don’t know which rep changes everything.

But you do know this:

If you stop, you’ll never find out.

The real growth doesn’t happen on easy days.

It happens when:

• You feel like giving up
• You feel behind
• You feel doubt
• You feel fear

Those are the days that test your identity.

Are you the person who keeps going?
Or the person who negotiates with discomfort?

If you feel like quitting, ask:

• Am I judging myself for struggling?
• Am I carrying the weight of “failure”?
• Am I actually using the tools I’ve learned?

Knowledge isn’t wisdom until it’s applied.

You can read every book.
But until you show up under pressure and use what you know — it doesn’t transform you.

When your child is dysregulated, reacting to them with more reactivity only escalates the chaos.

The same applies internally.

Pause.
Breathe.
Regulate.

Presence changes the outcome.

You are not behind.

You are in training.

And the breakthrough you want?
It’s one moment away.

Keep showing up.

If you know someone on the edge of quitting, send this to them.

In Episode 11 of The Reset, Shaun explores a tension many high performers live in:

Hustle and grind…
or ease and flow?

Is success built through relentless effort?
Or through alignment and sustainability?

This episode breaks down the illusion of hustle culture and reframes real progress as focused, aligned action — not scattered intensity.

Because burnout isn’t a badge of honour.
It’s feedback.

• Hustle vs sustainable focus
• Burnout as misalignment
• Working with intensity vs forcing outcomes
• Holding two truths at once (rest + discipline)
• Ego-driven success vs internally defined success
• The danger of too many inputs
• Focus as transformation

“If you play every source at once, you’ll go insane.”

Like an amplifier with multiple inputs, you can only focus on one source at a time.

Too many experts.
Too many strategies.
Too many opinions.

Noise kills clarity.

Focus builds results.

Instead of asking:
“How can I work harder?”

Ask:

• What is my true mission?
• Am I forcing something that isn’t aligned?
• Am I chasing validation or building something sustainable?
• Who am I actually listening to?

You don’t need 15 mentors.

You need clarity.
Then consistent reps.

• Choose one direction
• Choose one source
• Set a focused time frame
• Do the work
• Stop when the container ends

Intensity inside structure.
Rest outside it.

That’s sustainability.

Hustle without alignment burns you out.

Flow without action achieves nothing.

The balance is focused action rooted in self-trust.

Block out the noise.
Trust your reps.
Define success on your terms.

If you know someone stuck in grind mode or overwhelmed by too many voices, send this to them.

In Episode 10 of The Reset, Shaun explores why so many high performers never feel fulfilled — even when they hit their goals.

The problem isn’t drive.
It’s definition.

Dopamine fuels the pursuit of a goal.
Serotonin completes the cycle when something is finished.

But if you’re constantly chasing the next milestone without defining what success actually means to you, you’ll stay stuck in pursuit mode — never satisfied.

This episode invites you to question the illusion.

• Dopamine vs serotonin and the pursuit-completion cycle
• Why high performers struggle to feel finished
• The “mirage” of success
• Illusion (Maya) and chasing external validation
• Identity entanglement and societal conditioning
• Flow states as a path to clarity
• Redefining success on your terms

“No one defines success but you.”

If success isn’t defined internally,
you’ll chase whatever the world puts in front of you.

Money.
Status.
Recognition.
Validation.

But attainment without meaning feels empty.

On a hot road, you see water on the horizon.
It looks real.

You walk toward it.
It disappears.

High performers often chase that mirage — believing the next achievement will finally bring satisfaction.

But the real question isn’t:

“What do I need to achieve?”

It’s:

“How do I want to feel?”

Pause and ask:

• What does success actually mean to me?
• What feeling am I chasing?
• Am I pursuing something because it’s mine — or because it was handed to me?
• What would success look like if no one else was watching?

Clarity precedes fulfillment.

The pursuit of success is powerful.
But fulfillment requires alignment.

You are the creator of the meaning.

Define it intentionally — or you’ll inherit someone else’s version.

If this challenged your definition of success, share it with one high performer who needs to hear it.

In Episode 9 of The Reset, Shaun answers a simple but powerful question:

“How would you lose 5 kilos without going to the gym?”

Instead of offering a meal plan, strict protocol, or extreme program, this episode focuses on something deeper:

Weight loss is not about punishment.
It’s about alignment.

Before changing your body, you have to understand your stress, your priorities, and your relationship with yourself.

• Why the number on the scale doesn’t define you
• Your “relationship with gravity” reframed
• Stress buckets and priority alignment
• Awareness before action
• Why most people skip the uncomfortable internal work
• Movement as embodiment
• Letting the body lead instead of the mind enslaving it

“The number on the scale is just your relationship with gravity.”

Weight becomes emotional when we attach identity to it.

Detach meaning.
Create awareness.
Then align action.

It’s data. Not definition.

Identify 3–4 stress categories in your life.
Rate them 1–10.
Notice which one is draining the most energy.

Clarity creates space.

• Don’t join a gym if you hate it
• Start moving in ways that feel good
• Don’t label food as good or bad
• Be present while eating
• Allow feeling good instead of forcing results

Weight loss becomes easier when your nervous system isn’t overloaded.

If you feel stuck, maybe the lesson isn’t “try harder.”

Maybe it’s:

Slow down.
Align priorities.
Move your body.
Let your mind become a servant — not the master.

Enjoy the process of feeling good.

The rest follows.

If you know someone stuck in the weight-loss cycle, send this to them.

In Episode 8 of The Reset, Shaun breaks down why change feels so hard — even when you genuinely want it.

Your brain is wired for efficiency.
And changing behaviour is energetically expensive.

From a neuroplasticity perspective, it can take significantly more energy to override an existing neural pathway than to repeat an old one. That’s why “laziness” often shows up when you try to shift habits, identity, or direction.

This episode reframes laziness as efficiency — and explores what it really takes to change.

• Why the brain defaults to efficiency
• Neuroplasticity and the cost of new pathways
• The dopamine pursuit cycle
• Comfort as survival strategy
• Mental survival vs physical survival
• The importance of stillness and clarity
• Why clarity must precede change

“Change is not cheap.”

Your brain will always choose the most efficient route.
Old patterns are efficient.

New identity is expensive.

If you don’t consciously choose change, your nervous system will default to familiarity.

Before trying to change your behaviour, ask:

• Have I paused long enough to know what I actually want?
• Am I chasing dopamine through distraction?
• Am I trying to force change without clarity?

Stillness precedes vision.
Vision fuels sustainable change.

If you don’t know what you want,
you’ll keep getting what you don’t want.

You’re not lazy.

Your brain is protecting energy.

But you are no longer in physical survival mode.
You’re in mental survival mode.

If you want change, it has to be intentional.
It has to be embodied.
It has to be bigger than comfort.

If this helped you understand your resistance differently, share it with one person who keeps calling themselves lazy.

In Episode 7 of The Reset, Shaun unpacks a simple but powerful truth:

Consistency will always outperform intensity.

In a world obsessed with quick fixes, overnight transformations, and high-intensity bursts, this episode reframes progress as something slower, steadier, and far more sustainable.

Whether it’s fitness, money, skills, relationships, or identity — what compounds wins.

• Why 8 hours of intensity doesn’t beat 30 minutes twice a week
• Skill-building vs task-focused effort
• The danger of comfort-driven quick fixes
• Why society is addicted to shortcuts
• The illusion of overnight success
• Compounding effort vs gambling effort
• Alignment vs insecurity-driven action

“When it comes to skills and skill building, consistency will always win.”

You can destroy yourself in one session.
Or you can show up a little, over and over again.

One builds fatigue.
The other builds capacity.

Shaun reflects on his early days spending hours in the gym — chasing intensity and environment-driven identity — versus now building skills like calisthenics and bodyweight control through consistent, focused effort.

The shift wasn’t about doing more.
It was about doing what compounds.

Ask yourself:

• Am I chasing intensity or building consistency?
• Am I gambling effort or compounding effort?
• What would “small, repeatable” look like here?

The slow build beats the explosive burst.

Every time.

Quick fixes relieve today’s discomfort.
Consistency builds tomorrow’s strength.

If it sounds too good to be true — it probably is.

Compound interest works in fitness.
It works in relationships.
It works in identity.

If this reframed your approach to growth, share it with one person chasing intensity instead of consistency.

In Episode 6 of The Reset, Shaun explores a common frustration:

You’re sleeping 7–9 hours…
But you still wake up exhausted.

This episode breaks down the difference between quantity of sleep and quality of rest, and why modern stress, caffeine reliance, and nervous system dysregulation leave so many people feeling drained.

It’s not just about how long you sleep.
It’s about how deeply you rest.

• Sleep quantity vs sleep quality
• Why caffeine creates artificial peaks and crashes
• The difference between being “highly strung” and genuinely vibrant
• Rest as nervous system regulation
• Environmental audit: what are you consuming?
• Leadership energy vs stressed management energy
• Why comfort doesn’t equal recovery

“The reason you feel tired is not because of your lack of sleep — it’s the lack of the depth and quality of your rest.”

You can lie in bed for 8 hours
and never truly downshift.

If your nervous system stays in fight-or-flight,
your body never enters true recovery.

If you wake up tired, ask yourself:

• Am I regulating with caffeine, sugar, alcohol, or nicotine?
• What environments am I placing myself in daily?
• What am I consuming on my phone?
• Am I ever truly slowing down?

Deep rest is practiced.
It doesn’t just happen.

Breathwork, supportive environments, and reducing nervous system load matter more than chasing “perfect” sleep duration.

Being alive isn’t about surviving the day on stimulants.

It’s about having energy that feels vibrant, grounded, and self-sustaining.

Audit your inputs.
Adjust your environment.
Train your nervous system to rest.

If this reframed your fatigue, share it with one person who keeps saying they’re “just tired all the time.”