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In this episode, we dive into “the gap”—the often overlooked but deeply fertile space between where you are now and where you want to be. This in-between can feel uncertain, even disorienting—but it’s also where clarity forms, creativity stirs, and transformation takes place.

We’ll explore the gift within this space by examining three core elements: discomfort, control, and awareness. You’ll learn practical tools to help you navigate these dynamics with greater clarity and ease. Whether you’re in transition, seeking change, or feeling stuck, this conversation will help you reframe the in-between as a place not to fear—but to trust.

Additional Resources:

The Pit of Success, by Dave Jennings and Amy Leishman

Aaronde Seckou Creighton https://www.linkedin.com/in/onlyoneaaronde/

https://www.linkedin.com/pulse/here-vuca-we-need-see-from-leaders-during-pandemic-creighton-pcc/?trackingId=z2aDJbooLIPACKPQ3ry5LA%3D%3D

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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Feeling torn between what you should do and what you truly want?
In this guest episode, Carrie Dowling introduces The Four Factors—her grounded, values-based tool that brings clarity and confidence to your decision-making.

Carrie unpacks how roles and expectations can cloud your judgment, how core growth-oriented values help reveal who you are and what you really want, and how to move forward when you're feeling stuck.

Bring a real decision you’re wrestling with—we’ll walk through it together using the Four Factors. I'm so glad you joined us!

Connect with Carrie: info@the4factors.com or The4factors.com

Additional Resources:

Growth Mindset by Carol Dweck

Culture Code by Dan Coyle

*All client experiences shared in this episode were done so with permission.

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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Your window of tolerance is more than a stress gauge—it’s a reflection of your current capacity to engage, respond, and lead with presence. In this episode, we explore your window of tolerance, why it matters, and what it reveals about how you're relating to stress, challenge, and change.

You’ll learn how to spot the signs of nervous system overload, why pacing is essential for sustainable growth, and how true capacity is built—not by pushing harder, but by honoring rest, rhythm, and awareness. We’ll also share a simple somatic tool, a leadership practice, and a cultural tradition that recognize rest as a powerful catalyst for resilience.

Join us to explore how you can live and lead from a deeper place of inner sustainability—where capacity is honored, not drained.

Additional Resources:

Overview of the Window of Tolerance with a focus on children https://www.gov.je/SiteCollectionDocuments/Education/ID%20The%20Window%20of%20Tolerance%2020%2006%2016.pdf

https://drdansiegel.com/

https://irenelyon.com/free-resources/

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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Ever wonder why you keep repeating the same patterns, even when you know better? In this episode, we dive beneath the surface of conscious awareness to explore the subconscious mind—your internal autopilot that drives up to 95% of your behavior.

We'll talk about how subconscious beliefs are formed, how they shape our behaviors and emotions, and why bringing them to light is key to creating inner unity and lasting change. We'll also explore techniques to start listening to your subconscious self with curiosity and compassion.

If you're ready to understand the hidden scripts running your life—and rewrite them—you won't want to miss this conversation.

Additional Resources:

https://leadershipcircle.com/wp-content/uploads/2020/08/About-Belief-Systems.pdf

https://www.forbes.com/sites/womensmedia/2020/08/03/how-your-subconscious-mind-is-running-your-life-and-how-to-fix-it/

https://www.library.hbs.edu/working-knowledge/the-subconscious-mind-of-the-consumer-and-how-to-reach-it

Thinking, Fast and Slow, Dr. Daniel Kahneman (Psychologist, Nobel Laureate)

Belief Excavation Activity: https://drive.google.com/file/d/1_DLHtqBRpgxKM4wpuO9L7ty8uOq1ukEn/view

**Shout out to Jenni Orton, who first introduced me to the idea of asking the subconscious questions. https://www.jenniorton.com/

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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What does it really mean to value yourself, and how does your sense of worth shape the way you treat yourself? In this episode, we’ll unpack the key differences between value and worth and explore where you fall on the self-worth spectrum—from self-doubt to overinflation. More importantly, we’ll share practical, easy-to-apply skills to help you build a deep, genuine sense of worth—one that isn’t tied to external validation or outcomes.

If you struggle with self-doubt, people-pleasing, or guarding against vulnerability, this episode is for you. Bring a sense of gentleness and self-compassion as we explore these tendencies and gain insight into our shared human experience.

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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In this intriguing episode, we dive into the world of espionage — not to uncover international secrets, but to better understand our own minds. Joining us is David, a former CIA and FBI counterintelligence expert, who helps us explore the surprising parallels between spycraft and mental health. Together, we unpack how the same tools used to detect deception and foreign threats can help us challenge our own thinking, confront cognitive dissonance, and become more aware.

David shares how understanding the balance between convenience and security — a key consideration in national defense — also applies to the choices we make in our daily lives. He invites us to “know our enemy,” whether that enemy is external or the quiet voice of self-doubt and destructive habits within us. Tune in for a conversation that’s part spy thriller, part self-discovery, and entirely eye-opening.

David B. Bio:

David is a dedicated veteran, intelligence professional, and cancer survivor with a lifelong commitment to service. He earned a degree in Anthropology with a concentration in Underwater Archaeology from Longwood University while serving in the United States Navy Reserve (USNR) as an EOD Clearance Diver. During this time, he participated in numerous diving operations, one of which nearly cost him his life.

After graduation, David worked as a contract underwater archaeologist for NOAA before being recruited into the CIA in 1995. He served for seven years, starting as a CIA Police Officer and later joining the Protective Operations Cadre (POC), now known as the Global Response Staff (GRS). He provided critical security and operational support in Eastern and Northern Africa and was later recruited into the CIA’s Directorate of Operations, specializing in counterproliferation, counterintelligence, and counterterrorism.

In 2002, David transitioned to the FBI, where he served for 20.5 years as a Special Agent and Supervisory Special Agent in multiple field offices and divisions, including Portland, San Juan, Washington D.C., and the FBI Academy. Throughout his career, he and his wife, Lynlee, raised three sons — Noah, Jonah, and Elijah.

Following his retirement in December 2022, David joined System High Corporation as a Counterintelligence Referent. In June 2023, he was diagnosed with Stage IV Hodgkin’s Lymphoma, a latent consequence of his USN service. Through aggressive treatment and the support of his church and loved ones, David achieved remission and returned to work in April 2024.

David is now creating the Blue Ridge Angler Veteran Endowment (B.R.A.V.E.), a nonprofit supporting veterans who can’t afford cancer treatment and offering therapeutic angling experiences for those coping with PTSD. He is also writing a book about his healing journey, titled "Reel River Therapy."

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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What if your emotions weren’t something to fix or fight against but were instead packages of informations guiding you towards growth and balance?

In this episode, we explore how to re-think your relationship with difficult emotions by leaning in and listening to the messages they hold. You’ll learn why emotions are a rich resource for decision-making, self-awareness, and life-navigation. We will walk through a live practice of emotional processing, and you will leave with simple emotional support tools you can implement today.

Whether you’re facing stress, uncertainty, or helping someone through their own challenges, this conversation will empower you with insight to turn struggle into strength.

Additional Resources:

https://feelingswheel.com/

https://youtu.be/ZcDLzppD4Jc?si=wWt9L4NxSXKLCL13

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind

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What if your heart holds the key to your most fulfilling life? In this episode, we explore why your desires matter and how to start listening to them with clarity and curiosity. You'll discover simple ways to tune into your heart’s wisdom, uncover what truly lights you up, and understand why intrinsic desires are the foundation of purposeful living.

We’ll also dive into the idea of the heart as the “holy grail”—a powerful guide leading you toward deeper joy, purpose, and fulfillment. If you’re ready to reconnect with what truly moves you, this episode is for you!

Additional Resources:

https://www.pbs.org/wgbh/americanexperience/features/partners-heart-history/

Studies show that following desires that align with one’s values and sense of self leads to greater life satisfaction (Sheldon & Elliot, 1999).

Desires that contribute to purpose and meaning—rather than fleeting pleasure—tend to enhance long-term happiness (Baumeister & Vohs, 2002).

Studies show that intrinsic desires (aligned with personal growth, relationships, and meaning) lead to greater well-being than extrinsic desires (focused on wealth, fame, or status) (Deci & Ryan, 1985).

*Study overviews provided by Chat GPT.

Connect with Junto Coaching: https://www.juntocoaching.com/

Music by Pumpupthemind https://linktr.ee/Pumpupthemind