This episode is for the helpers — the teachers, caregivers, therapists, support staff, medical workers, social workers, and all of us who hold space for others every single day.

We talk a lot about caring for people… but we don’t often talk about the weight that comes with caring.

The emotional labor.

The quiet exhaustion.

The pressure to stay “strong,” steady, and supportive — even when we’re struggling ourselves.

In this conversation, I’m joined by Morgan, Special Education teacher, ABA graduate student, and founder of She Shapes Behavior, to explore what it really means to care deeply while still protecting your own energy.

We discuss:

• Compassion fatigue and the emotional toll of helping

• Why “being the strong one” feels so heavy

• The guilt that can show up when we try to set boundaries

• How to support others without disappearing in the process

• What sustainable, grounded care looks and feels like

If you’ve ever felt tired in a way that sleep doesn’t fix — this episode will feel like a deep exhale.

You are not alone. And your care matters — including the care you give to yourself.

We’ve all heard the voice that whispers:

“Who am I to be doing this?”

“What if I’m not good enough?”

“What if I mess up?”

In today’s episode, we’re talking honestly about perfectionism and imposter syndrome — the pressure to perform, to sound confident, to always have it together… even when we don’t.

I’ll share my own story of navigating these feelings while building The Sync’d Self, and how I learned to keep showing up — not because I had everything figured out, but because I didn’t.

We’ll unpack:

• Why your brain creates self-doubt (yes, there’s real psychology behind it 🌱)

• How “perfect” becomes the enemy of progress

• The micro-shifts that help you show up even when you’re unsure

• And how to start relating to yourself with more compassion

This one is for anyone who’s ever held themselves back because they didn’t feel ready, prepared, or “qualified enough.”

You don’t need to be perfect to make an impact.

You just need to show up — as you are — today.

Tune in, sync up, and thrive. ✨

Big dreams don’t start with giant leaps — they start with small, intentional steps.

In this milestone 10th episode of The Sync’d Self, host Jesse Quijada explores how micro-goals can help you beat procrastination, rewire your brain for progress, and turn small actions into unstoppable momentum.

Drawing on research from Harvard, Stanford, and leading psychologists, Jesse breaks down why our brains resist big goals, how dopamine drives motivation, and why celebrating small wins builds lasting confidence.

Whether you’re tackling burnout, rebuilding a habit, or just trying to move forward, this episode will remind you:

🌱 Progress isn’t about perfection — it’s about rhythm, repetition, and reward.

🎙 Tune in, sync up, and take your first small step toward big momentum.

#TheSyncdSelf #MomentumMindset #MicroGoals #WellnessJourney #MindBodyHustle

Our world is louder than ever — buzzing phones, glowing screens, endless notifications. We tell ourselves we’re staying connected, but deep down, many of us feel more distracted, drained, and distant than before.

In this episode of The Sync’d Self, Jesse dives into the unseen impact of our “always on” culture — from decision fatigue and dopamine loops to how blue light and constant scrolling quietly steal our rest and attention. But this isn’t about going off the grid — it’s about finding rhythm again.

Through practical, science-backed micro-habits, Jesse shares how to reclaim your energy, focus, and sense of calm — without giving up your digital life. Because balance isn’t found by unplugging from the world, it’s seen by syncing back with yourself.

🌿 Tune in. Sync up. Thrive.

Ever catch yourself saying “yes” when every part of you wanted to say “no”? 😬
You’re not alone — and it’s time to change that.

In this episode, we’re redefining what boundaries really are — not walls that shut people out, but breathing spaces that help you protect your energy and live with more calm, clarity, and confidence.

💭 Backed by science and grounded in real-life experience, Jesse breaks down how flexible, compassionate boundaries can boost focus, reduce burnout, and actually rewire your brain for peace of mind.

✨ You’ll learn:
• Why guilt isn’t a bad sign — it’s proof you’re growing 🌱
• The neuroscience of self-regulation (and how it shapes your calm) 🧠
• 3 micro-habits to protect your energy without apology
• How to stop over-committing and start honoring your limits — with kindness

It’s not about saying “no” to others — it’s about saying “yes” to yourself.
Take a deep breath, tune in, and let’s learn how to set boundaries that breathe. 💛

🔥Exhausted but can’t seem to recover? You’re not just tired — you might be burned out.

In this powerful episode of The Sync’d Self, I sit down with Dr. Angelova, a Consult-Liaison Psychiatrist who specializes in physician wellness, trauma, and the connection between medical and mental health. Together, we unpack what burnout really is, how it sneaks up on you, and why sleep or vacation days often aren’t enough to fix it.

I also share my own story of hitting burnout during the pandemic — and how a climb up a volcano in Guatemala taught me the truth about recovery: it’s not about quick fixes, it’s about rhythm, awareness, and step-by-step progress.

💡 In this episode, you’ll discover:

• The difference between being tired and being truly burned out

• Why burnout disrupts your natural energy cycles

• Hidden ways burnout affects your health, focus, and relationships

• Small, realistic steps to break the cycle and start recharging today

👉 Burnout isn’t the end — it’s a signal. Tune in to learn how to listen to it, reset, and take back your energy.

Ever felt like you’ve completely run out of energy — like your “tank” is empty and nothing can get you going again? The truth is, energy doesn’t work like a gas tank. It flows in cycles — rising and dipping throughout the day.

In this episode, Jesse reframes the way we think about energy and shares three quick resets you can use to recharge without relying on another cup of coffee or forcing yourself to grind harder. You’ll learn:

Why energy naturally rises and dips during the day.

How to spot your personal peaks and slumps.

Three simple resets — movement, posture, and sensory shifts — that take less than two minutes.

By the end of this episode, you’ll see energy not as something you run out of, but as a rhythm you can sync with to boost focus, productivity, and balance.

✨ Weekly Challenge: Track your energy cycles for two days, then try one reset during your next dip and see the difference.

Tune in, sync up, and thrive.

Anxiety is something so many of us face, yet it’s often misunderstood or left unspoken. In this special episode of The Sync’d Self, I sit down with Ramon Sanchez, LCSW — a Licensed Clinical Social Worker, co-owner of Cultura Mental Health, and host of the Destigmatize Mental Health Podcast.

Ramon is also the President of Raices of Kern, where he champions a community-first approach to ensure Latino and Hispanic families have access to the resources and support they need. Drawing from both his professional expertise and his personal mission, Ramon brings an honest, approachable perspective to the conversation on anxiety.

Together, we explore:
✔️ What anxiety really is (and how it differs from everyday stress)
✔️ Signs you might be overlooking in yourself or others
✔️ Quick, practical tools to calm anxiety in the moment
✔️ Why breaking the stigma matters — especially in underserved communities

This episode is a reminder that no matter where you are in your journey, you are not alone.