Podcast Summary

Podcast: Creating Confidence with Heather Monahan
Episode: Confidence Classic: How to Train Your Brain for Unlimited Success with John Assaraf
Air Date: February 17, 2026
Guest: John Assaraf, Mindset and Business Growth Expert

Episode Overview

This episode features a powerful and engaging conversation between host Heather Monahan and renowned mindset expert John Assaraf. They delve into the neuroscience of habit change, strategies for rewiring the brain for success, managing negative thinking, and practical tools from John's cutting-edge "Inner Size" methodology. The tone is encouraging, practical, and rooted in both science and lived experience. Listeners receive actionable steps for upgrading habits, overcoming anxiety, and training the mind for peak confidence.

Key Discussion Points & Insights

1. John's Journey: From Struggle to Mastery

• Early Life Challenges & Curiosity (06:37)
  • John describes growing up with stress and limited resources, lacking empowering role models.
  • His fascination with neuroscience began 43 years ago, driven by a quest for a better life.
  • Key insight: "We can all achieve more, but it's harder than we think because we don't have the right process, not because we can't." (07:25)

2. The Science of Habits & Lasting Change

• What Is a Habit? (09:08)

  • Habits are automatic patterns: trigger → behavior → reward.
  • Most focus on changing the behavior, but John emphasizes identifying and adjusting the trigger for lasting change.

• Trigger–Behavior–Reward Model in Practice

  • Example: Place a glass of water near the coffee pot to cue new hydration habits.
  • For developing new exercise habits, lay out exercise clothes as a trigger.

• Replacing vs. Relying on Willpower (12:50)

  • Replacement is more effective than using willpower.
  • Willpower is a "weak neuromuscle," especially depleted after 3 or 4 PM.
  • "Willpower is tied to glucose in many cases... By time two or three o'clock goes on, our glucose levels are really, really low." (14:00)

3. Understanding Your Rhythms and Cognitive Energy

• Peak Performance Times (14:50, 20:41)

  • John and Heather both perform best in the mornings.
  • Individual chronotypes matter—some are night owls, others morning people.

• Self-Awareness as Strategy

  • Plan demanding tasks during your cognitive peak, and match challenging changes to when you have the most energy.

4. Breaking Anxiety and Overcoming Negative Patterns

• The "Frankenstein's Monster & Einstein" Brain Analogy (22:38)

  • Frankenstein (amygdala) = protection and early warning, quick to trigger stress and defensive chemicals.
  • Einstein (prefrontal cortex) = creativity, logic, and vision.

• Redefining Fear and Stress (03:05, 22:38)

  • Fear is rarely about the act (e.g., public speaking), but about potential negative outcomes.
  • "Nobody's afraid of public speaking. They're afraid of what might happen if they speak in public... embarrassed, ashamed, ridiculed..." (03:05, 22:38)

• 90-Second Stress Reset (22:38)

  • Breathing exercise: "Take six, calm the circuit"—deep breaths in and out, focusing on calming sensation—releases stress chemicals, re-engages the logical brain.
  • "If I take slow, very, very slow, deep breath... five or six times, takes 60 to 90 seconds at most. We can actually... see the blood flowing away from the part of our brain... that Frankenstein's monster." (24:56)

5. Mastering Negative Thoughts and Emotions

• Origin of Thoughts & "Red vs. Blue Bubbles" (30:53)

  • Negative (red) thoughts are natural—your brain is wired to detect and remember negativity for survival.
  • You can't stop negative thoughts, but you can choose which ones to focus on.

• The 3:1 Positivity Ratio

  • For every negative thought, intentionally replace it with three positives (Barbara Fredrickson's research).

• Pattern Interruption & Neuroplasticity

  • Everything—beliefs, skills, self-image—is a learned neural pattern.
  • You can "renovate" your mental patterns just like upgrading software, starting with small, sustainable steps. (36:09)
  • "First we build the simple habit, then the habit will build us." (39:58)

6. The Power of Inner Size: Training Your Neuromuscles

• From Exercise to Inner Size (45:35)

  • John developed "Inner Size" as systematic, neuroscience-backed practices for upgrading beliefs, emotions, and habits.
  • Over 500 guided Inner Sizes now exist for multiple life areas (health, money, relationships, sales, self-confidence, etc.).
  • "Neuromuscles" = beliefs, self-esteem, habits are all brain circuits that can be strengthened.

• Live Inner Size Event Announcement (50:04)

  • Free online event, October 14th, featuring live experiential practices to help participants "rewire their brain for unstoppable success."

Memorable Quotes

• On Stage Fright & Fear
  "There isn't a person alive that's afraid of public speaking. Nobody's afraid of public speaking. They're afraid of what might happen if they speak in public."
  — John Assaraf (03:05, repeated at 22:38)

• On Willpower & Habits
  "When we're using willpower, it's one of the weakest neuromuscles that we can use, especially after three or four o'clock every day."
  — John Assaraf (13:33)

• On Rewiring the Mind
  "First we build the simple habit, then the habit will build us."
  — John Assaraf (39:58)

• On Loving Your Brain's Negative Bias
  "Your brain is naturally wired to find the negative for survival, safety, avoidance of pain or discomfort. So it is a part of your brain you want to start loving."
  — John Assaraf (32:45)

• On Mindful Awareness
  "Awareness is what gives us choice, and the choice is what expands through our decisions."
  — John Assaraf (34:11)

• On Rewiring Limiting Beliefs
  "You weren't born with these limitations. You weren't born with these obstacles. All are just patterns, and no differently than you can renovate your home, you can rewire your mind."
  — John Assaraf (36:09)

Timestamps for Key Segments

| Timestamp | Segment | |------------|---------------------------------------------------| | 03:05 | Science of fear, stress, and public speaking | | 06:37 | John's early life, discovery of process | | 09:08 | Habit science: trigger–behavior–reward | | 12:50 | Willpower vs. habit replacement | | 14:00 | Energy and cognitive performance by time of day | | 20:41 | Knowing your rhythm & leveraging peak times | | 22:38 | The Frankenstein/Einstein brain analogy | | 24:56 | 90-second breathing reset technique | | 30:53 | Red/blue bubble metaphor for thoughts; subconscious bias | | 34:11 | Mindful awareness and intentional attention | | 36:09 | Neuroplasticity and updating patterns | | 39:58 | Building habits through tiny steps | | 45:35 | What is Inner Size and how it works | | 50:04 | Free live Inner Size event details |

How to Experience "Inner Size"

• "I've coined this term called neuromuscles... just like people exercise to strengthen their muscles. The inner size app ... helps people rewire their brain for unstoppable success." (46:07, 49:15)
• Live event link to be found in show notes (51:06).
• Topics covered by Inner Sizes: self-confidence, abundance, relationships, sales, performance, and more.

Tone & Language

• Conversational, insightful, and empowering.
• Heavy use of scientific analogies—brain as a muscle, software, or wiring that can be upgraded or renovated.
• Real-world, practical applications and lived examples from both Heather and John.
• Inviting and accessible—listeners are encouraged to participate in live experiences.

Conclusion

Takeaways:
Anyone can change their habits, beliefs, and confidence levels by understanding how the brain operates and using neuroscience-backed strategies. Lasting change is about process, not just willpower. Tools like John's Inner Size method provide accessible routines for shifting self-talk, emotional response, and daily behavior—building the "mental fitness" required for unlimited personal and professional success.

For those looking for actionable, science-based confidence tools, this episode is a must-listen, with the special opportunity to try Inner Size live.

For more:

• Attend the free live Inner Size event (link in show notes)
• Check out the Inner Size app