The Growth Project

Ever finish a meeting and struggle to focus on the task in front of you? The problem may not be distraction, it may be attention residue. Dr. Gabby Caviedes explains how unfinished, rushed, or emotionally charged tasks can follow us into our next activity, draining focus and productivity. Learn a simple 30–60 second "close the loop" practice that can help your brain fully move on and make your attention work harder for you.

AI adoption isn't as simple as choosing a tool and training your team to use it. In Part 2 of this three-part AI series, Dr. Drew Brannon and Michael Rudinsky explore the mindset challenges leaders and employees face as AI reshapes the workplace. They discuss fear, uncertainty, resistance, and the fundamental question many employees are asking: "Where do I fit?" Most importantly, they explore how leaders can help their people see AI not as a threat, but as a tool to amplify their strengths and unlock greater potential.

Feeling like you're falling behind often means you're comparing your full story to someone else's highlight reel. In this Growth Spurt, Anthony Alibro challenges the idea of "borrowed deadlines," which are the timelines we inherit, infer, or impose on ourselves. Instead of asking, "Why am I not there yet?" ask, "Am I moving in the direction I want?" Growth isn't about keeping someone else's time. It's about setting your own clock.

AI is moving faster than most organizations can keep up, and that uncertainty can create excitement, fear, and resistance. In Part 1 of this three-part series, Mike Rudinsky and Dr. Drew Brannon explore why successful AI adoption starts with people, not technology. They unpack the human side of AI, the importance of clear leadership and strategy, and how organizations can define the roles of both humans and AI.

Courage doesn't just change how you show up, it changes how the people around you show up, too. When you have the courage to live according to your values, pursue your vision, tackle difficult problems, and become who you're meant to be, you give others permission to do the same. But fear, anxiety, and negativity are contagious, too. So ask yourself: What are you spreading?

As Emerson Lowder prepares to leave home and begin her next chapter at Clemson University, she joins her father, Dr. Milt Lowder, for an honest and deeply personal conversation. Together, they revisit the moments that defined their family, unpack the weight of expectations, and share the lessons they've learned through both success and struggle. From faith and perseverance to parenting and letting go, this episode offers a heartfelt reflection on growth, grace, and trusting God's plan for the people we love most.

The stories we tell ourselves shape how we see our abilities, our potential, and our future. A single setback can easily become a limiting belief about who we are. In this Growth Spurt, Dr. Gabby Caviedes explores how to separate outcomes from identity, recognize unhelpful internal narratives, and reframe limiting beliefs into growth-oriented statements that help us move forward and unlock our potential.

What does great coaching really look like? Furman Women's Volleyball Head Coach Michelle Young and student athlete Emily Navarro join the podcast to explore the evolution of leadership, the challenges of college athletics, and the lessons that extend far beyond the court. From overcoming homesickness to embracing accountability, they discuss how the best coaches develop people, not just performers. This conversation offers valuable insights for leaders, parents, coaches, and anyone striving to build resilience, confidence, and a culture where growth ultimately leads to success.

Burnout remains one of the biggest challenges facing today's workforce, yet the numbers have barely changed. In this Growth Spurt, Dr. Drew Brannon explores why awareness alone isn't enough and shares a simple framework for creating meaningful change. Discover how the powerful principle, if nothing changes, nothing changes, along with the Start, Stop, Continue exercise, can help you break unhealthy patterns and begin moving toward greater health, growth, and resilience.

Pressure has a way of changing how we think, lead, and perform. In this episode, Dr. Milt Lowder and Clemson Men's Soccer Head Coach Mike Noonan unpack leadership lessons from the FIFA World Cup, exploring why great teams stay committed to their identity even in the biggest moments. From emotional discipline and preparation to courage under pressure, they reveal why the best performers don't simply avoid mistakes but continue playing to win. It's a conversation packed with insights for leaders, coaches, athletes, and anyone facing high-stakes decisions.

When faced with a difficult decision, it's easy to wait for certainty or search for the "perfect" choice. But what if that's the wrong question? In this Growth Spurt, Dr. Gabriela Caviedes shares a practical mindset for making better decisions by focusing on the tradeoffs each path brings. Learn how evaluating the challenges you're willing and equipped to handle can help you move forward with greater clarity and confidence.

Coming back from vacation should leave you refreshed, but often it feels like your motivation never made the trip home. In this episode, Anthony Alibrio and Dr. Gabriela Caviedes explore why returning to work can feel overwhelming and disengaging, even after much-needed time away. They discuss the psychology behind post-vacation motivation lag and share practical strategies to regain momentum, reconnect with purpose, and transition back into performance mode without guilt or burnout.

What if one of the more powerful leadership skills is knowing when not to get involved? In this Growth Spurt, Dr. Drew Brannon explores a trait he has consistently observed in elite leaders: the ability to leave things alone. From resisting the urge to prove a point to avoiding unnecessary involvement in every conflict or decision, great leaders know that not every situation requires their input. Discover why humility, self-awareness, and restraint can be some of the most valuable tools in your leadership toolkit.

In this episode, Drs. Drew Brannon and Gabriela Caviedes explore a challenge nearly everyone faces: goal drift. Despite our best intentions, life gets busy, priorities shift, and the goals we set often fade into the background. Drew and Gabby discuss why this happens, common misconceptions about discipline and motivation, and a practical framework for getting back on track. If you've lost momentum on a personal or professional goal, this conversation will help you reset, realign, and recommit to what matters most.

Physical fitness is often viewed as a way to improve appearance, but its impact goes far beyond how we look. In this Growth Spurt, Dr. Gabriela Caviedes explores the powerful connection between physical fitness, mental performance, and leadership. From improving focus and emotional regulation to increasing stress tolerance and decision-making ability, taking care of your body directly influences how you show up at work, at home, and in your relationships. Fitness isn't just personal, it's a leadership skill.

In a world filled with constant notifications, endless demands, and the pressure to always be "on," silence can feel uncomfortable. But what if it's exactly what you need? Dr. Gabriela Caviedes and Anthony Alibro explore how intentional moments of silence and solitude fuel recovery, prevent burnout, and improve performance. Learn why the highest performers don't just know how to engage, they know how to detach, reset, and return with greater clarity and purpose.

We all have goals, conversations, and decisions we plan to get to "soon." But what happens when soon never arrives? In this Growth Spurt, Dr. Drew Brannon explores how the habit of postponing action can quietly lead to missed opportunities and regret. He challenges listeners to conduct a personal "soon audit," identify where they're stuck in waiting mode, and take meaningful steps toward turning intentions into action.

In honor of America's 250th anniversary, Dr. Milt Lowder and Anthony Alibro explore the enduring ideals of life, liberty, and the pursuit of happiness through the lens of performance psychology. They discuss the courage of the Founding Fathers, the tension between America's aspirations and realities, and the personal responsibility each of us has to live out our values. This conversation challenges listeners to move beyond division, embrace curiosity over judgment, and consider how individual choices shape the future of our communities and country.

In this week's Growth Spurt, Dr. Drew Brannon explores a skill that has become increasingly rare: having healthy disagreements. Drew shares why humility is essential when entering difficult conversations, how listening often matters more than persuading, and why meaningful dialogue doesn't have to end with someone changing their mind. He also explains the value of patience, reminding us that not every disagreement needs to be resolved in a single conversation. Growth often begins when we learn how to disagree without creating unnecessary conflict.

In this episode, Drs. Milt Lowder and Drew Brannon explore one of the most challenging transitions in any organization: moving from individual contributor to leader. They discuss why success in a role doesn't always translate to success in leadership, the mindset shifts required to lead others well, and the common mistakes organizations make when promoting talent. Whether you're considering a leadership role or developing future leaders, this conversation offers practical insights on redefining success, serving a team, and leading with humility.

In this Growth Spurt, Dr. Milt Lowder explores how stress narrows our focus, pulls us away from what matters most, and can unintentionally disconnect us from others. Drawing on the science of the brain's stress response, Milt explains why stress often makes us more self-focused; he shares how awareness, gratitude, and joy can help us regain perspective and reconnect with our purpose.

Dr. Drew Brannon welcomes the newest AMPLOS team member, Dr. Alissa Zawacki, for a conversation about industrial-organizational psychology and what it takes to help people and organizations thrive. Together, they explore common workplace challenges, including hiring, performance management, employee feedback, and organizational culture. Alissa shares why clarity, structure, and thoughtful systems matter when developing people, while highlighting practical ways leaders can create healthier, more effective workplaces where both employees and organizations can grow.

As the World Cup brings together some of the world's most talented athletes, Dr. Milt Lowder explores what makes great teams truly successful. From sacrificing individual roles for a shared mission to navigating adversity together, this Growth Spurt examines the power of pursuing a worthy goal alongside others. What are you building, who is on your team, and how can you contribute to something bigger than yourself?

In this episode, Dr. Gabby Caviedes and Anthony Alibro explore why racing thoughts, worry, and problem-solving often keep us awake, even when we're exhausted. Drawing from sport and performance psychology, they share practical strategies for building a better bedtime routine, including mental imagery, diaphragmatic breathing, worry journaling, and gratitude practices. Learn how to stop trying to force sleep and start training your mind to make rest come more naturally.

In this Growth Spurt, Dr. Milt Lowder reflects on the challenge of accepting our humanity while continuing to grow. Milt explores the importance of focusing on what we can control, giving ourselves permission to experience difficult emotions, and finding meaning in life's challenges. He encourages listeners to embrace both the limits and possibilities of being human and to extend that same grace to others.

In this episode, Drs. Drew Brannon and Gabby Caviedes unpack Rachel Entrekin's historic Cocodona 250 win as a lens for understanding performance under extreme pressure. From broader-than-self goals to micro-recovery, problem-solving under fatigue, and the power of "delusional belief," they explore what ultramarathon racing can teach us about preparation, resilience, and staying composed when we hit our limits.

In this Growth Spurt, Anthony Alibro explores what burnout really looks like beyond just feeling tired, and explains why recovery requires more than simply pushing through. Anthony shares how experiences of awe, wonder, and perspective can help break the cycle of mental fatigue, restore energy, and reconnect us to something bigger than the endless grind of everyday responsibilities.

In this episode, Dr. Milt Lowder and Anthony Alibro unpack the growing pressure to constantly produce, achieve, and stay busy. Together, they explore "productivity dysmorphia," or the distorted belief that no matter how much you accomplish, it's never enough. Through powerful stories, practical psychology, and honest reflection, they challenge listeners to rethink success and stop allowing productivity to define self-worth. If you've ever felt exhausted while still believing you should be doing more, this conversation is for you.

In this Growth Spurt, Dr. Gabby Caviedes unpacks the hidden downside of always being "easygoing." While adaptability and flexibility can be strengths, constantly minimizing your needs can lead to resentment, exhaustion, and feeling unseen. Gabby challenges listeners to examine where they may be staying small to keep the peace, and explains why healthy growth sometimes requires speaking up and taking up space.

As summer approaches, Drs. Drew Brannon and Milt Lowder challenge listeners to stop drifting through the season and start living with intention. In this conversation, they explore how to create a summer built around meaningful memories, growth, connection, and purpose (not just busyness). From identifying your family's priorities to balancing structure, rest, screen time, and spontaneity, they share practical ways to design a summer you'll look back on with gratitude instead of regret.

In this Growth Spurt, Anthony Alibro shares a simple five-minute routine called "time boxing" that can help reduce overwhelm, improve focus, and create more intentional days. By identifying top priorities and planning your schedule hour by hour, this practical strategy helps ensure your time, energy, and attention are aligned with what matters most.

In this episode, Dr. Gabby Caviedes sits down with Adekunle Olusanya, Owner of Limit Lifters, to explore the intersection of performance, identity, and mental resilience. From overcoming injuries to tackling the pressures of elite athletics, Adekunle shares how those experiences shaped his mission to help young athletes build confidence beyond the game. Together, they unpack the importance of measurable progress, mental health, emotional regulation, and why true growth requires both discipline and presence.

In this Growth Spurt, Dr. Gabby Caviedes explores the subtle but important difference between patience and avoidance. While both can look calm on the surface, one leads to growth and the other keeps us stuck. Gabby shares a simple question to help identify whether you're trusting the process or delaying the uncomfortable, and explains why growth begins the moment we stop avoiding it.

In this episode, Drs. Drew Brannon and Gabriela Caviedes unpack why many people handle disagreement poorly and share how great leaders do it differently. They explore the critical shift from proving your point to seeking understanding, breaking down the difference between conflict and healthy disagreement. From managing emotions and asking better questions to aligning on shared outcomes, this conversation offers practical tools to navigate tension, build trust, and turn disagreement into a catalyst for stronger relationships and better decisions.

In this Growth Spurt, Anthony Alibro breaks down a simple but powerful mental shift: third-person self-talk. By replacing "I am overwhelmed" with "(your name) is overwhelmed," you create psychological distance that reduces emotional intensity and sharpens decision-making. This subtle language tweak can help you regulate stress, think more clearly, and respond like you would for a friend, especially in those high-pressure moments.

In this episode, Dr. Drew Brannon and Anthony Alibro unpack the realities of imposter syndrome and explain why even high achievers feel like frauds despite clear success. They explore how distorted thinking, fear of failure, and relentless comparison fuel the cycle, and why success often goes uninternalized. The conversation offers practical steps to challenge these patterns, redefine failure, and build authentic confidence by focusing on growth, evidence, and self-awareness rather than perfection.

Dr. Gabby Caviedes breaks down why self-awareness alone isn't enough to create lasting change. While insight can feel productive, real growth requires moving beyond reflection into intentional action and accountability. In this episode, she introduces a simple but powerful mindset shift: asking what your awareness requires of you. If you've ever felt stuck in overthinking or self-analysis, this conversation will help you take the next step toward meaningful, sustained change.

We're excited to welcome the newest member of the AMPLOS team and co-host of The Growth Project, Anthony Alibro. In this episode, Anthony joins Dr. Gabby Caviedes and they explore his journey from neuroscience research to sport and performance psychology. From overcoming performance anxiety as an athlete to training elite military units and coaching executives, Anthony shares how mindset, self-talk, and self-awareness shape performance in high-pressure environments. He unpacks lessons from sport, the military, and business, and explains his mission to help individuals and organizations thrive. Tune in for practical insights on resilience, leadership, and unlocking human potential where it matters most.

In this Growth Spurt, Dr. Gabby Caviedes unpacks why failure can start to feel like a pattern. When setbacks stack up, the brain can default to learned helplessness, turning outcomes into identity. Gabby challenges that narrative, encouraging listeners to treat failure as data, not definition. By focusing on what's controllable and making small adjustments, you can shift from feeling stuck to building momentum again.

In this episode, Milt Lowder and Drew Brannon reflect on insights from The Masters, exploring how environment, pressure, and expectations shape performance. From the power of being fully present to the importance of culture, team, and perspective, they unpack what makes elite performance so difficult and what it teaches us about leadership, business, and everyday life. Tune in for a thoughtful, real-time conversation on doing hard things well.

In this Growth Spurt, Dr. Gabby Caviedes explores the power of a clear vision. When you can clearly see where you're going, your brain begins to filter opportunities, direct effort, and sustain motivation. Gabby breaks down what makes an effective vision statement (specific, meaningful, and consistently reinforced) and challenges listeners to define their future with clarity; because people don't just move toward goals, they move toward futures they can clearly see.

In this episode, Dr. Gabby Caviedes sits down with Ashley McFeeley, a Mental Health Counselor, to explore the realities of working in sport psychology. From engaging youth athletes and navigating parental involvement to supporting collegiate athletes at the highest level, Ashley shares how mental performance and mental health intersect. They unpack the importance of presence, relationship-building, and continuous learning, revealing that success in this field isn't about having all the answers, but a genuine passion for helping athletes grow on and off the field.

In this Growth Spurt, Dr. Drew Brannon explores a surprising leadership superpower: the ability to step back. While many people feel the urge to jump in, fix problems, and control outcomes, great leaders recognize that sometimes the most powerful choice is restraint. Dr. Brannon challenges listeners to reflect on their instinct to intervene and consider when leaving something alone might allow others to grow, solve problems, and build confidence.

In this episode, Dr. Drew Brannon sits down with Drake Bernstein, national championship-winning head coach of the University of Georgia women's tennis team, to explore the hidden reality behind high-level success. Drake shares why chasing wins alone falls short, unpacking the mindset shift from outcomes to purpose that's centered on growth, love for the process, and what truly sustains fulfillment long after the trophies fade.

In this Growth Spurt, Dr. Milt Lowder challenges listeners to move beyond awareness and into action. Recognizing the gap between who you are and who you want to be is important, but awareness without action often leads to frustration. Milt encourages you to ask a powerful question: what's one brave step you can take today? Because courage doesn't just change your life; it can inspire others to step forward too.

In this episode, Drs. Drew Brannon and Gabby Caviedes explore how mental and emotional challenges evolve across the lifespan, from childhood to midlife and beyond. They break down the unique pressures at each stage, from building emotional awareness in kids to navigating identity, comparison, and purpose as adults. More importantly, they highlight the skills that matter most at every phase and why developing them early can change everything. Tune in for a powerful guide for growing yourself and supporting others along the way.

In this Growth Spurt, Dr. Gabby Caviedes reframes a common misconception about confidence. Many people wait to feel confident before they act, but research shows confidence actually grows from experience. Drawing on psychologist Albert Bandura's work on self-efficacy, Gabby explains how confidence is built through small wins, tracking evidence, and repeating under pressure. Confidence isn't given; it's built through action and proof over time.

In this episode, Drs. Milt Lowder and Gabby Caviedes explore the psychology of luck and challenge the idea that it's purely chance. They unpack how mindset, perception, and preparation shape the opportunities we notice (and the ones we miss). From reframing setbacks to staying open and ready, they share practical ways to create your own "lucky breaks." If you've ever felt stuck or overlooked, this conversation will help you shift your perspective and take back control of your path.

In this Growth Spurt, Dr. Drew Brannon challenges the idea that delayed gratification is only a struggle for kids. Many adults expect meaningful goals to happen quickly, overlooking the patience, resilience, and consistency real progress requires. Dr. Brannon encourages listeners to assess their plan, commit to the process, and stay accountable along the way. Because the more worthy the goal, the more patience it usually takes to bring it to life.

In this episode, Drs. Milt Lowder and Drew Brannon explore the psychology behind the NCAA Men's Basketball Tournament. From shocking first-round upsets to the unique pressure of single-elimination competition, they unpack why chaos and predictability coexist during March Madness. The conversation highlights key traits of high-performing teams: strong identity, defensive discipline, experience, and the mindset to "fight with what you have." Along the way, they examine why the tournament captivates fans every year and what its lessons reveal about performance, resilience, and thriving under pressure.

Fresh off the Olympics, where the world's best compete on the biggest stage, Dr. Drew Brannon explores what it truly means to be competitive. Many people say they're "very competitive," but often what they really mean is they struggle to handle losing. True competitors look different: they stay calm under pressure, respect opponents, and focus on growth. Learn how real competitiveness is defined not by emotion, but by composure and character.