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October 14, 202618 min

88. the Science of Why Self-criticism is so Contagious

Have you ever walked away from a conversation feeling more drained, more self-critical, and worse about yourself even though nothing negative was actually said? Or scrolled through social media for twenty minutes and closed the app feeling like you're somehow failing at your own life? That's not a coincidence, it's not weakness, It's mirror neurons and in Episode 88, Janna breaks down exactly what they are, why they're making your self-criticism worse, and what you can do about it starting today. This is part two of Janna's October series on why we're so hard on ourselves pick up Episode 87 first if you haven't yet. Together they give you the full picture of what's happening in your brain and why your inner critic(aka the inner toxic b*tch) has gotten so loud. In This Episode You'll Learn: What mirror neurons are and why they exist (it's a survival thing) Why spending time around other self-critical people amplifies your own inner critic even in completely positive conversations How mirror neurons work online , not just in person and what that means for the content you're consuming Why your brain physically cannot tell the difference between something that's happening and something you're watching or imagining How to do a quick self-audit of what your media, friendships, and content diet are doing to your self-criticism levels What the inner mean girl is actually costing you in energy, capacity, and quality of life Why the belief that "being hard on myself is what gets me results" is costing you more than it's giving you Episode Highlights: [0:09] What mirror neurons are and the fastest way to understand them: Janna shares the story of her friend's annoying saying ("whatev") and how she went from cringing at it to saying it herself without realizing it. That's mirror neurons in action. [1:00] Why we mirror each other: the evolutionary reason your brain wants to match the people around you. It's not a personality flaw it's a hardwired survival mechanism designed to keep you accepted, protected, and part of the tribe. [4:42] The amplification effect: what happens when two self-critical women get together. Even when you're saying the kindest things to each other's face, your underlying self-criticism connects and amplifies — like going from one portable speaker to two, then adding a subwoofer. Both of you walk away worse than you arrived. [5:30] It happens online too: Janna explains how mirror neurons fire when you're texting, watching a video, scrolling a feed, or watching a TV show where the main character is constantly self-sacrificing and putting herself last. Your nervous system doesn't know that's not you on screen. [12:48] The brain cannot distinguish real from imagined: one of the most important concepts in this episode. Your brain, body, nervous system, and emotions respond the same way to something you're thinking about as to something actually happening. This is why content consumption is a nervous system event — and why it's also the most powerful reprogramming tool available. [13:30] The self-audit: Janna's practical starting point track how you feel after consuming different content or spending time with different people. Not to cut everyone off, but to become conscious of where you're absorbing self-criticism without realizing it. [15:00] The cost of the inner mean girl: the real question isn't just "does self-criticism feel bad?" It's "how much mental, physical, and emotional energy is it draining — and what is that making impossible for you?" Janna challenges the belief that being hard on yourself is the only engine available for high performance. [16:51] The masterclass is coming October 13 at 7pm Eastern: Janna announces the free live event diving deeper into this the cost of the inner mean girl and what's actually happening underneath it. Key Concepts Covered: Mirror neurons: Brain cells designed to help you match and connect with the people around you. Evolutionarily, this meant safety. In modern life, it means you absorb the emotional state of whoever (or whatever) you're engaging with whether you want to or not. Emotional contagion: The way emotions spread between people through mirror neurons. Self-criticism is contagious in the same way a yawn is contagious. You don't choose it; it just transfers and amplifies. Mirror neuron amplification: When two people who are both in self-critical head spaces connect, they don't cancel each other out. They amplify each other. The more people in the loop, the louder the self-criticism gets like stacking speakers. The brain-imagination gap (or lack of one): Your brain, nervous system, and body cannot tell the difference between something that actually happened and something you're imagining, watching on TV, or scrolling past on social media. What you consume is what your nervous system experiences. The content audit: A practice of checking in after you engage with content or people: How do I feel? More energized or more depleted? More capable or more self-critical? This is data, not judgment. The cost of the inner mean girl: The inner mean girl isn't just unpleasant — she's expensive. She drains the mental, physical, and emotional capacity you need to actually do the things you want to do. She talks you out of trying before you even start. And she's running the show in ways you're not fully aware of yet. Neuroplasticity: The saving grace in all of this: your brain is changeable. The default setting isn't permanent. Once you become aware of the pattern, you can begin to interrupt it and rewire it one redirected thought at a time. Try This After the Episode: For the next 48 hours, run a content and connection audit: After scrolling social media: notice your mood. Better or worse? After your next conversation: how did you walk away feeling about yourself ? After watching TV or a movie: what did the main character model and did any of it land in your nervous system? After listening to a true crime or drama-heavy podcast: where did your brain go? You don't have to change anything yet, just notice. That awareness is the first step to changing the default. Mentioned in This Episode: 🎙 Episode 87: Your Brain's Not Broken, It's Doing Its Job (listen first , this episode builds directly on it) 🎓 Free Live Masterclass: the Cost of the Inner Mean Girl October 13 at 7pm Eastern → https://www.jannaholterman.com/innermeangirl 💻 Course: How to Stop Being a Toxic B*tch to Yourself — Starting November 5 → https://www.jannaholterman.com/innermeangirl Connect with Janna: Instagram: @jannaholterman Website: jannaholterman.com Podcast: Unlocking Your More: available on Apple Podcasts, Spotify, Substack, Amazon Music, and iHeart Radio If this hit home: Share this episode with the friend you always feel weirdly worse after hanging out with or the one who would finally understand why you both feel that way. Leave a review and subscribe so you don't miss the rest of this October series. Keywords: mirror neurons, why do I feel worse after talking to someone, emotional contagion, mirror neurons and self esteem, mirror neurons psychology, inner critic, self-criticism, social media and mental health, social media and self esteem, how other people affect your mood, why am I so hard on myself, negative self talk, how to stop beating yourself up, brain and imagination, neuroplasticity, mindset coach women, high achieving women, self-sabotage, Unlocking Your More podcast, Janna Holterman, inner mean girl, self-doubt, why do I feel drained after socializing

October 7, 202621 min

87. Your brain is not broken, it's doing its job

Episode Description: If you've ever looked at your own negative thinking and wondered "what is wrong with me?" this episode is going to give you the most relieving answer you've ever heard: nothing is wrong with you. In Episode 87, Janna breaks down exactly why your brain can be so relentlessly critical, why you fixate on the one negative thing your boss said instead of the five positive ones, and why slapping on a positive affirmation and telling yourself it's going to be "an amazing day" almost never works. The truth? Your brain is functioning exactly as it was designed to. The problem is that it was designed for a world that no longer exists and nobody ever taught you how to work with it instead of against it. This episode is the first in a series Janna is releasing through October to help you understand your self-critical brain so you can finally start to change it. If you've ever felt exhausted by your own inner critic, like you're the only one this bad at being kind to yourself, or like positivity just doesn't stick this one is for you. In This Episode You'll Learn: Why your brain is not broken and why that actually matters The evolutionary reason your brain is wired to focus on the negative (it's a survival feature, not a flaw) The three ancient threats your brain is still trying to protect you from in modern life Why the zero-to-seven years of your life had such an outsized impact on how your brain talks to you today Why positive affirmations often don't work (and can actually backfire) What "bridge thoughts" are and why they're so much more effective than jumping straight to positivity How to start working with your brain instead of white-knuckling against it The progression from negative → neutral → genuinely positive (and why skipping steps doesn't work) Episode Highlights: [0:00] Janna introduces the episode and October's theme: understanding why we're so self-critical and what we can actually do about it. [1:11] Your brain has not evolved for modern day society. It's still running hunter-gatherer operating software in a world that looks nothing like the one it was designed for. This is where it all starts. [4:38] The three reasons your brain treats everyday situations like life-or-death threats: predators (make a mistake = you could get eaten), wrong food choices (bad decision = you could poison yourself or your family), and tribal rejection (get kicked out of the group = your survival odds plummet). Your brain is still treating a critical text message like all three of these. [9:30] The zero-to-seven sponge era: how your belief systems, your self-identity, and your brain's entire perception of what's "safe" were built in those early years — and why they've been compounding ever since. [13:31] The performance review example that perfectly explains negativity bias: your boss gives you five positives and one critique. Which one are you still thinking about three days later? Janna explains exactly why and why it's not your fault. [15:43] Why therapy alone often doesn't create lasting change: because talking through a situation doesn't reach the factory-level brain programming underneath it. The fix isn't a better plan it's nervous system safety. [16:15] Why toxic positivity backfires: when you try to leap from "this is going to be the worst day" to "everything is amazing," your brain immediately calls bullshit. It has years of evidence to the contrary, and it will throw the affirmation right out the window. [18:01] Bridge thoughts: the tool that actually works. Instead of forcing positive, meet your brain in the middle with something it can actually believe. Janna walks through how to use this and what it sounds like in real life. [19:08] Working with your brain instead of against it: finding one genuinely true thing to focus on (not toxic positivity something real) starts shifting the neural connections in a way that manufactured positivity never will. [20:12] The path forward: negative → neutral → positive. Why this progression matters, and why skipping to the end doesn't stick. Key Concepts Covered: Negativity bias: Your brain's built-in tendency to give more weight to threats, mistakes, and criticism than to positives. It's not self-sabotage; it's factory settings designed to keep you alive in a world that no longer exists. Factory settings: Janna's term for the brain's original manufacturer programming: be on high alert, avoid mistakes at all costs, do not get rejected from the tribe. These aren't bad programs they just don't have a patch for modern life yet. 0-7 belief systems: The years when your brain was absorbing everything around it and forming its core identity, its perception of safety, and its baseline beliefs about who you are and what you deserve. Not just what was said to you what you observed around you. RAS (Reticular Activating System): The brain filter that finds evidence to confirm what you already believe. If your brain believes you're not good enough, it will find evidence for that belief every single day and it's been doing it for decades. Bridge thoughts: Neutral, believable thoughts that bridge the gap between deeply negative and genuinely positive. Your brain can't leap between extremes; it needs a middle ground it can actually accept as true. Toxic positivity: Placing a "good vibes only" statement over a real, unprocessed situation. Your logical brain will reject it immediately because it doesn't match the evidence. Real mindset work isn't about bypassing the negative it's about creating actual safety so the positive can take root. Neuroplasticity: The brain's ability to literally rewire itself and form new connections. The brain you have now is not the brain you're stuck with forever. Every time you catch a thought pattern and shift out of it, you're shrinking the old neural connection and growing a new one. Reflection Questions From This Episode: What is your brain currently running on factory settings about? (Work, relationships, money, your worth, where does the inner critic show up loudest?) What story is your brain finding evidence for every single day? What's a bridge thought, something neutral and genuinely believable you could use the next time your brain goes to worst-case mode? Is there one true thing in your current situation that your brain could actually get behind? Mentioned in This Episode: 🎓 Free Live Masterclass: The Cost of the Inner Mean Girl — October 13 → https://www.jannaholterman.com/innermeangirl 💻 New Program: How to Stop Being a Toxic Bitch to Yourself Starting November 5th for $350, or $250 with the early bird coupon code ( SBTBTY100) . Payment plans available. This episode is part of Janna's October series: Why We Beat Ourselves Up And How to Finally Stop. Connect with Janna: Instagram: @jannaholterman Website: www.jannaholterman.com Podcast: Unlocking Your More — available on Apple Podcasts, Spotify, Amazon Music, and iHeart Radio Loved this episode? Share it with someone who has ever said "I don't know why I'm so hard on myself." Because now they'll know and knowing is the first step to actually changing it. Leave a review so more women find this show and make sure you're subscribed Janna is dropping new episodes every week through October building up to something big. Keywords: why am I so hard on myself, negativity bias, inner critic, how to stop negative self talk, self-criticism, why affirmations don't work, bridge thoughts, how to rewire your brain, neuroplasticity, toxic positivity, how to be kinder to yourself, stop beating yourself up, negative thinking patterns, brain negativity, evolutionary psychology women, hunter gatherer brain, inner mean girl, mindset coach, nervous system regulation, self-sabotage, high achieving women, Unlocking Your More podcast, Janna Holterman

September 30, 202621 min

86. How to break a social media addiction

Episode Description: You've set the app timers. You've deleted the apps. You've put a passcode lock on your screen time and then immediately entered the passcode anyway. If that's you, this episode is going to explain exactly why willpower hasn't worked, and what will actually get you off the doom scroll for good. In this episode, Janna breaks down the real reason social media is so hard to put down and it goes way deeper than "the algorithm is addictive." She digs into the energetics of what's actually happening in your body when you scroll, why you feel worse after an hour on your phone even when nothing bad happened, and the surprising values-based approach that finally broke her own social media habit when nothing else could. If you've ever put your phone down and felt drained, dissociated, or unmotivated and had no idea why this episode is for you. In This Episode You'll Learn: Why app timers and screen locks don't work (and what does) The science behind why doom scrolling leaves you exhausted, unmotivated, and disconnected even when you weren't watching anything upsetting What mirror neurons have to do with your social media use How your energy connects to everyone watching the same video and why that matters for how you feel after The exact values-based tool Janna used to quit doom scrolling cold turkey How to calculate what your phone habit is actually costing you in the currency that matters most to you The "little scientist" approach to figuring out if social media is serving you or stealing from you Episode Highlights: [00:00] The doom scrolling confession: app locks, screen time limits, and still opening Instagram anyway. If you've been there, you're not alone and you're not weak. [04:16] The energetics of social media: why you're not just watching content, you're connecting to it (and everyone else watching it at the same time). Janna explains how your energy syncs with the energy of other viewers and why that can quietly tank your mood, motivation, and creative energy without you realizing it. [08:48] Mirror neurons and social media: your brain is literally mirroring what it's consuming. The people you're scrolling past, the stories you're watching your brain wants to match them. Janna breaks down what mirror neurons are and what they mean for what you're unknowingly absorbing from your feed. [12:49] The values framework: your highest values are what's actually driving your decisions more than motivation, more than willpower. Janna explains how to identify your top values and start asking the question that changes your relationship with your phone. [17:03] The moment that made Janna put her phone down: she looked at how much doom scrolling was actually costing her, and got a number that shocked her. Not in a vague "you could be more productive" way a specific, concrete number that made the cost real. She walks you through how to find yours. [20:50] The practical steps: what to actually do if you want to take a trial run off social media, how to track how you feel before and after, and the questions to ask yourself to get clear on what role (if any) you want it to play in your life. Key Concepts Covered: Energetic radio stations: When you and thousands of other people watch the same video, you're tuned into the same energetic frequency. Emotions amplify across that connection, which is why you can feel 80% exhausted after starting a scroll session at 20% tired. Mirror neurons: The brain cells designed to help you connect, mirror, and relate to others. Beneficial in real life. When applied to passive social media consumption, they have you unconsciously mirroring what you see including moods, behavior patterns, and emotional states. Creator field: Your belief systems, thoughts, and emotions radiate from your body as an energy field. This doesn't just work in person it works virtually. What you're broadcasting matters whether you're in the room or on a screen. Values-based habit change: Willpower targets behavior. Values target the brain's decision-making hierarchy. When you connect the real cost of a habit to your highest value (not a general cost a specific one), your brain reclassifies the habit. That's when behavior actually shifts. Questions to Reflect On After This Episode: What is most important to me in this season of my life? What would I cancel things for? After I scroll, how do I actually feel more energized, or less? What is this habit costing me, in the currency of the things I value most? Is social media helping me move closer to what I want or taking me away from it? Mentioned in This Episode: 10-Minute Intuitive Voice Read (one-on-one offer) → www.jannaholterman.com/coaching Made for More Membership (group support + tools) → www.jannaholterman.com/madeformore Connect with Janna: Instagram: @jannaholterman Website: www.jannaholterman.com Podcast: Unlocking Your More: available on Apple Podcasts, Spotify, Amazon Music, and iHeart Radio If this episode resonated with you: Subscribe so you never miss an episode. Leave a review on Apple Podcasts it helps more women who need this find it. And share this episode with the person in your life who needs to hear that their doom scrolling problem isn't a discipline problem it's a nervous system and energy problem, and there's actually a way through it. Keywords: social media addiction, how to stop doom scrolling, phone addiction, break social media habit, doom scrolling effects, social media and energy, mirror neurons social media, how to use social media intentionally, social media and anxiety, phone screen time, digital wellness, mindset coach, intentional living, nervous system regulation, values-based decision making, high achieving women, stop scrolling, social media detox, Unlocking Your More podcast, Janna Holterman

September 23, 202641 min

85. Finding Alignment with Kate Starr

In this epsiode Kate Starr joins Janna Holterman to cover topics including nervous system regulation, chronic stress, burnout, and sustainable healing for high-achieving women. Kate shares how she went from extremely high functioning to the point of a robot like efficiency to being complete bed ridden due to complete body shut down. We go through how she healed and what she does now to help women before they get to the crash like she did. More about Kate: Kate Starr, MPH is a Certified Nervous System Regulation Practitioner, public health professional, and the founder of Aligned With Kate. She helps high-achieving women overcome chronic stress, burnout, and nervous system dysregulation through evidence-informed somatic practices and nervous system education. Kate's signature Nervous System Reset program that has helped over 550 women break free from survival mode and hold more success, energy and ambition without burning out. https://pages.alignedwithkate.com/nervous-system-reset

September 14, 202627 min

84. My fridge broke and why it matters to you

If you've ever wondered why things keep happening to you, this is the episode for you. Janna breaks down her reflection of having her refrigerator break down this past week as if she were sending it to a client. You'll see how a intuitive session would be laid out from finding the root of the issues and exactly how to shift it. As mentioned in the episode the Embodiment workshop will teach you how to process and shift your emotions? The Workshop is going to teach you step by step how to somatically shift and release emotions: https://www.jannaholterman.com/Embodimentworkshop Free to attend live masterclass sept 24th at 7pm eastern: https://www.jannaholterman.com/ltolaunchingpad Connect with Janna Instagram: https://www.instagram.com/jannaholterman TikTok: https://www.tiktok.com/@jannaholtermancoaching Regulated AF for Ambitious women FREE training, understand why your brain works the way it does and how to get out of feeling numb and disconnected like all your energy is being sucked out of you: https://www.jannaholterman.com/RegulatedAFtraining Made for more Membership, start your free 3 day trial today followed by $35/month: https://www.jannaholterman.com/madeformore

September 2, 202617 min

83. Is Intuition the only way?

Janna spent years trying to heal from PTSD and trauma but still had symptoms despite therapy, life coaching and reiki/energy work. Yet now she would say that she is completely healed from those trauma's. She uses personal and client examples to show there is only so far our conscious brain can get towards the root belief thats actually causing the issues for us. With intuition you are able to get to the really root belief, emotions and nervous system problems. Learn to train your intuition and start getting to the real issues for yourself. Intuition Fundamentals is now open, this course will teach you to build your intuition and develop a deeper level of self-connection and self trust which will allow you to create a life you want to life. We kick of September 8th at 4pm EDT. https://www.jannaholterman.com/intuition-fundamentals What to dive deep in a long weekend in person? Join Janna for Next Level You Retreat! Oct 2-5, 2026 in Tampa Florida: https://www.jannaholterman.com/Retreat Watch the video recording on YouTube: https://www.youtube.com/@jannaholterman Connect with Janna Instagram: https://www.instagram.com/jannaholterman TikTok: https://www.tiktok.com/@jannaholtermancoaching Regulated AF for Ambitious women FREE training, understand why your brain works the way it does and how to get out of feeling numb and disconnected like all your energy is being sucked out of you: https://www.jannaholterman.com/RegulatedAFtraining Ready to learn how to process and shift your emotions? The Embodiment Workshop is going to teach you step by step how to somatically shift and release emotions: https://www.jannaholterman.com/Embodimentworkshop Made for more Membership, start your free 3 day trial today followed by $35/month: https://www.jannaholterman.com/madeformore

August 27, 202619 min

82. Anxiety vs. Intuition

When the anxiety kicks in over a fear or worry you've had on repeat. Is it this time that it actually could be happening? Is this your intuition giving you a premonition? You'll learn the quick method to checking if it's anxiety or your intuition. Then you'll learn what to do if it is one or the other. Intuition Fundamentals is now open, this course will teach you to build your intuition and develop a deeper level of self-connection and self trust which will allow you to create a life you want to life. We kick of September 8th at 4pm EDT. https://www.jannaholterman.com/intuition-fundamentals Next Level You Retreat! Oct 2-5, 2026 in Tampa Florida: https://www.jannaholterman.com/Retreat Watch the video recording on YouTube: https://www.youtube.com/@jannaholterman Connect with Janna on socials Instagram: https://www.instagram.com/jannaholterman TikTok: https://www.tiktok.com/@jannaholtermancoaching Regulated AF for Ambitious women FREE training, understand why your brain works the way it does and how to get out of feeling numb and disconnected like all your energy is being sucked out of you: https://www.jannaholterman.com/RegulatedAFtraining

August 20, 202614 min

81. When you stop noticing the problems

Is what you don't notice still a problem? Our brains are good at filtering information. When we don't respond to problems the first few times your brain will start ignoring them. The issue didn't disappear but your response to it did. This is often why you end up completely mentally, emotionally and physically maxed out without really knowing why. Your brain filters and your body responds but the conscious mind is left out to what is happening. This episode dives into this process and how intuition and building a deeper connecting to self can help you solve root issues. Intuition Fundamentals is now open, this course will teach you to build your intuition and develop a deeper level of self-connection and self trust which will allow you to create a life you want to life. We kick of September 8th at 4pm EDT. https://www.jannaholterman.com/intuition-fundamentals Next Level You Retreat! Oct 2-5, 2026 in Tampa Florida: https://www.jannaholterman.com/Retreat Watch the video recording on YouTube: https://www.youtube.com/@jannaholterman Connect with Janna Instagram: https://www.instagram.com/jannaholterman TikTok: https://www.tiktok.com/@jannaholtermancoaching Regulated AF for Ambitious women FREE training, understand why your brain works the way it does and how to get out of feeling numb and disconnected like all your energy is being sucked out of you: https://www.jannaholterman.com/RegulatedAFtraining

August 14, 202617 min

80. It had to happen that way

Have you ever thought to yourself, if only this traumatic thing didn't happen i'd be so much better off? There is a reason it had to happen the way it did for out nervous system, brain and emotions to notice and shift. We are used to living on autopilot and traumatic things as awful as they can be are sometimes what it takes for the universe to get us to pause, notice and evaluate. Next Level You Retreat! Oct 2-5, 2026 in Tampa Florida: https://www.jannaholterman.com/Retreat The next round of Intuition Fundamentals is now open, this course will teach you to build your intuition and develop a deeper level of self-connection and self trust which will allow you to create a life you want to life. We kick of September 8th at 4pm EDT. https://www.jannaholterman.com/intuition-fundamentals Watch the video recording on YouTube: https://www.youtube.com/@jannaholterman Connect with Janna Instagram: https://www.instagram.com/jannaholterman TikTok: https://www.tiktok.com/@jannaholtermancoaching Regulated AF for Ambitious women FREE training, understand why your brain works the way it does and how to get out of feeling numb and disconnected like all your energy is being sucked out of you: https://www.jannaholterman.com/RegulatedAFtraining Ready to learn how to process and shift your emotions? The Embodiment Workshop is going to teach you step by step how to somatically shift and release emotions: https://www.jannaholterman.com/Embodimentworkshop Made for more Membership, start your free 3 day trial today followed by $35/month: https://www.jannaholterman.com/madeformore

July 29, 202618 min

79. Universal Law of Opposing forces

Janna Holterman dives into how science and physics can actually help you create things you want in your life like a car, relationship or job. Unknowingly we push things way when our level of want for them is extremely high. When we get down to why we want the things we can flip the script and create a reality were we know longer feel like we need that thing, which actually brings it closer to us. Next Level You Retreat! Oct 2-5, 2026 in Tampa Florida: https://www.jannaholterman.com/Retreat Watch the video recording on YouTube: https://www.youtube.com/@jannaholterman Connect with Janna Instagram: https://www.instagram.com/jannaholterman TikTok: https://www.tiktok.com/@jannaholtermancoaching Regulated AF for Ambitious women FREE training, understand why your brain works the way it does and how to get out of feeling numb and disconnected like all your energy is being sucked out of you: https://www.jannaholterman.com/RegulatedAFtraining Ready to learn how to process and shift your emotions? The Embodiment Workshop is going to teach you step by step how to somatically shift and release emotions: https://www.jannaholterman.com/Embodimentworkshop Made for more Membership, start your free 3 day trial today followed by $35/month: https://www.jannaholterman.com/madeformore Join the waitlist for the next round of Intuition Fundamentals, this course will teach you to build your intuition and develop a deeper level of self-connection and self trust which will allow you to create a life you want to life. The Next round kicks of September 8th at 4pm EDT. https://www.jannaholterman.com/intuition-fundamentals