Heart First Leadership

Hosted by Ryan & Heidi Sawyer

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112

Latest episode

Jul 2026

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About the show

Welcome to Heart First Leadership , the podcast dedicated to raising consciousness through the principles of Heart First Leadership. In a world that often teaches us to lead from pressure, fear, and external validation, we offer a different path—one rooted in awareness, alignment, and leading from within. Join your hosts, Ryan and Heidi Sawyer, as they share powerful conversations, practical tools, and real-life insights designed to help leaders, parents, coaches, and athletes build true mental strength and live with intention. Through the lens of Heart First, you’ll learn how to shift from reaction to creation, from doubt to clarity, and from survival to purpose-driven leadership. If you’re ready to elevate how you think, lead, and live, this is where it begins.

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60 recent

July 28, 202630 min

How Your Words Rewire Self Talk And Results

We explore how the words we speak and the stories we repeat quietly shape our perception, our identity, and the results we get. We share simple reframes like “yet”, plus real coaching and parenting examples that turn pressure and complaining into clarity and progress. • the power of “yet” as a growth mindset lever • noticing inner dialogue and changing language without forcing fake positivity • reticular activating system, confirmation bias, and why you see what you expect • coaching athletes to challenge inherited stories that create pressure • future-based journaling as a way to write a better script • autosuggestion and “watchman at the gate” as subconscious training • progressive and constructive phrasing for parenting and relationships • “complaint or request” as a daily awareness practice • self-love as a repeatable internal habit that becomes spontaneous We want to hear from you. We'd love it if you leave us a rating and review. Helps more people find the show. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

July 21, 202622 min

When Productivity Becomes an Addiction

What if your biggest obstacle to success isn't laziness—but the inability to slow down? In this episode, we explore the hidden addiction to productivity and why constantly staying busy can leave you feeling restless, even when you've earned a break. We discuss how to break free from the cycle of tying your worth to your output and why the highest performers learn to create from a place of peace rather than pressure. We discuss: Recognizing the difference between purposeful progress and simply checking boxes. Identifying the hidden worthiness loop behind productivity and the guilt of resting. Asking whether peace and productivity can truly coexist. Why slowing down often feels uncomfortable—and what lies beyond that resistance. How intentional pauses improve clarity, creativity, and decision-making. Choosing family, relationships, and what matters most over constant motion. Reframing goals around the life you want to experience and the impact you want to make. Building a life-first business instead of sacrificing your life for your business. If you've ever felt guilty for taking a day off, struggled to relax without feeling unproductive, or found yourself chasing the next achievement without enjoying the journey, this episode offers a different way to think about success—one built on intention, fulfillment, and sustainable performance. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

July 14, 2026Episode 11018 min

How to Build Confidence in Kids and Teens

In this episode, we answer a listener's question about helping a 13-year-old who struggles with confidence. We share practical tools parents can use to help kids develop genuine self-belief by focusing on what they can control, how they respond to setbacks, and the habits that create resilience over time. We discuss: Why internal confidence is stronger than confidence built on praise or external validation. How confidence struggles show up through body language, breathing, and self-talk. Interrupting negative thought spirals with one simple question: "Who's in control?" Building confidence through small, meaningful choices that create autonomy. Using an experiment mindset so mistakes become feedback instead of failures. Helping kids create their "most confident self" through intentional breath, posture, and inner dialogue. How an alter ego can help young athletes and students perform with greater confidence. Why parents are the greatest model of confidence—and how letting your child watch you recover from mistakes teaches resilience. Whether you're raising an athlete, a student, or simply want to help your child become more resilient, this episode provides practical strategies that build confidence from the inside out. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

July 7, 2026Episode 10925 min

Goal Setting That Actually Works: The Pursuit, Progress & Process Framework

In this episode, we break goal setting down into a simple framework that transforms vague intentions into clear action. You'll learn how to connect the external results you want with the internal growth required to achieve them, making consistency feel less like willpower and more like momentum. We discuss: Turning "I'm trying" into specific, measurable, time-bound goals. Breaking big dreams into manageable micro goals and daily actions. Creating the growth gap between who you are today and who you need to become. Why writing your goals down and displaying them dramatically increases follow-through. Using Pursuit Goals to connect achievement with identity-level transformation. Using Progress Goals to build momentum through measurable wins. Using Process Goals to create daily habits that produce lasting results. Speaking your goals out loud to strengthen accountability. Training your attention so better decisions become more automatic. If you've ever struggled to stay consistent, lost motivation after the excitement wore off, or wondered why some people seem to achieve their goals while others stay stuck, this episode gives you a practical framework you can start using today. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

June 30, 2026Episode 10829 min

Limiting Beliefs: The Hidden Reason You Keep Procrastinating

We answer a listener question about setting goals, feeling inspired, then freezing when it is time to start. We explain why procrastination is usually a belief-driven pattern and share a simple process to reframe the story, gather evidence, and take authentic action. • procrastination as a habit, not a personality trait • why waiting for motivation fails and belief drives action • the chain of beliefs shaping thoughts, emotions, and results • spotting the “I’m not ___ enough” narrative and rewriting it • finding models, tools, and accountability to support change • using confirmation bias to your advantage by tracking wins • the Invisible Gorilla study as a metaphor for attention and expectation If you have a question, leave it at the link in the show notes. It goes to a text directly to us and we will address your question on the next podcast. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

June 23, 2026Episode 10728 min

Build Family Confidence Through Intentional Challenges

Confidence gets talked about like it is a personality trait, but we see it as something you can train. The shift that changes everything is simple: confidence is not just believing you can do something, it is knowing you can handle something. When life gets heavy, that definition keeps you grounded because it focuses on resilience, adaptability, and mental stability rather than perfect outcomes. We unpack why doing hard things builds credibility, and why credibility is the fuel behind lasting self belief. We get into the science and the mindset side of discomfort, then move into the practical skill set that makes “hard” productive instead of punishing. We talk breathwork for state control, self talk that actually works when you are tired, visualization for steadiness, and micro goals that turn overwhelming challenges into the next doable step. These are the same mental toughness tools we use in coaching, and they translate directly into work stress, parenting stress, and big personal goals. Then we bring it home with real examples: family rucks (weighted hikes), carrying kettlebells, unexpected sidewalk planks, and even the cold tub routine that triggers instant resistance. The point is not extreme training. The point is consistency, awareness, and choosing discomfort with intention. Doing hard things together builds a “home team” culture that creates connection, shared identity, and conversations that stick around long after the workout ends. If you want practical ways to build confidence, mental toughness, and family habits that last, listen now. Subscribe, share this with someone who needs a nudge, and leave a review so more people can find the show. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

June 16, 2026Episode 10628 min

Stop Listening To The Voice In Your Head

Your mind can generate a convincing argument for almost anything, and that is exactly why it can feel so hard to trust yourself. We talk about the real battleground of signal vs noise: the inner world of self-judgment, comparison, perfectionism, fear, and that familiar “yeah, but…” voice that shows up right after inspiration. We break down why internal noise gets louder when your nervous system is dysregulated, and how regulation changes what you can access mentally and emotionally. Using a simple stoplight framework, we explore what it looks like to live in green, yellow, or red, and why the same problem feels completely different depending on your state. From there we get practical about the skill that cuts through mental chaos: objective awareness. You will hear it called witness consciousness, the observer, detachment, mindfulness, and more, but the point is the same: you are not your thoughts, you are the one who can watch them without believing them. We also dig into anxiety and “story” and how resistance turns a raw sensation into unnecessary suffering. When we step out of the meaning-making machine and choose a neutral interpretation, we free up energy for presence, integrity, creativity, and heart-led clarity. If you have been collecting information but still feel stuck, this is an invitation to turn the idea into a trained mental skill, and let wisdom become your signal. Subscribe for more heart-first tools, share this with a friend who overthinks, and leave a review if it helps. Then text us or send a voicemail from the link in the show notes with your takeaways or a question you want us to tackle next. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

June 9, 2026Episode 10523 min

When Life Feels Loud: Signal Vs Noise

Your life can feel “loud” even when nothing is technically wrong. If you’re carrying anxiousness, confusion, or a steady drip of self doubt, it may not be a motivation problem at all. It may be a signal problem. We sit down and break down signal versus noise, a simple framework that helps us understand why modern life can scramble our focus and leave us feeling off course. We define noise as anything that’s misaligned with the truth of who you are, and signal as what tunes you back to your true essence, your values, and the work you’re here to do. Using a radio station metaphor, we talk about how being slightly “off frequency” creates distortion, how the attention economy competes for your energy, and why endless consumption turns into internal noise. We also share what sparked this conversation for us, including ideas from neuroscience specialist Stefanie Faye and her Neuro Wisdom program. From there, we get practical: Ryan shares his experiment of dramatically reducing social media and what changed in his nervous system, decision making, and day to day clarity. Heidi talks about meditation as an intentional “tuning” practice, plus how changing your environment can open you to better signal. We close with an approach that feels realistic, not rigid: curate your inputs and your circle of influence, pay attention to how things make you feel, and aim for an 80/20 balance that supports growth while still leaving room to unwind. If this resonates, subscribe so you don’t miss the next conversation, share it with a friend who feels overloaded, and leave a rating and review so more people can find the show. What’s the biggest source of noise in your world right now? 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

June 2, 2026Episode 1041 hr 0 min

What actually creates a winning culture? with Mike Nilson Gonzaga Basketball

What actually creates a winning culture? In this episode of the Heart First Leadership Podcast, Ryan sits down with former Gonzaga basketball player and longtime Gonzaga Director of Performance Mike Nilson for a deep conversation on culture, leadership, mindset, and personal transformation. Mike shares stories from Gonzaga’s historic 1999 Elite Eight run, what made that culture different, and how Gonzaga sustained excellence for more than two decades. Together, we unpack the difference between simply talking about leadership and intentionally building systems that develop confidence, resilience, emotional regulation, and team culture. This conversation goes far beyond basketball. We explore limiting beliefs, nervous system regulation, mindset conditioning, parenting, coaching, meditation, paradigm shifts, and the deep inner work required to lead others effectively. This episode is for coaches, athletes, parents, business leaders, and anyone interested in building stronger cultures, better relationships, and a more intentional life from the inside out. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership

May 26, 2026Episode 10329 min

Leading in the Age of Constant Distraction

In this episode, we explore how constant stimulation, social comparison, and nonstop feedback are affecting motivation, confidence, and resilience in younger generations. When people live in a constant stress response, pressure-based leadership often creates fear, avoidance, and shutdown instead of growth and performance. Ryan and Heidi break down simple brain science behind performance, emotional regulation, and psychological safety, then connect it directly to practical leadership and coaching tools. The conversation focuses on how to build environments where people can take risks, learn from mistakes, and grow without fear of embarrassment or failure. One of the biggest takeaways is a weekly intention and reflection process that shifts people from simply chasing results to paying attention to who they are becoming through the process. If this episode helps, subscribe, share it with a coach or leader, and leave a review so more people can find these tools. 📲 QUESTIONS OR COMMENTS: SEND US A TEXT OR VOICE MESSAGE Website: CompeteHeartFirst.com Follow Us on Social Instagram @HeartFirstLeadership Facebook @HeartFirstLeadership Youtube Chanel @HeartFirstLeadership