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In Session with Byron.

Insights and strategies from behind closed doors - what really comes up in psychological performance sessions with founders, and what you can take from it.

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Rumination vs Reflection: How to Escape Thought Loops

In this episode of In Session with Byron, psychologist Byron McCaughey tackles rumination - that post-board-meeting, post-pitch spiral where you can't stop replaying what you said and analysing what they said. Rumination is not the same as reflection. Reflection means considering what happened, extracting the useful information, and moving on. Rumination is a loop - and the research is clear that it correlates with anxiety and depressive outcomes. On a practical level, it also means you're never fully present for the next thing: the work in front of you, time with your partner, moments with family. Learn the critical difference between reflection and rumination, a simple diagnostic question - have I learnt anything new from thinking about this in the last 24 hours? - and how grounding in your senses pulls you out of the loop, because the brain can't attend to the present and replay the past at the same time. If the answer to that question is no, you're ruminating. Come back to the present.

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The Conviction Myth: Why Certainty Isn't Leadership

In this episode of In Session with Byron - filmed while walking his dog Maya - psychologist Byron McCaughey takes on a persistent leadership myth: that conviction means being 100% certain of your path, and anything less is a sign you don't have what it takes. The research says otherwise. Leaders who hold conviction while actively seeking out opposing views are more likely to succeed than those locked onto a single perspective. Questioning your direction isn't flip-flopping - it's being cognisant of what you may not know. Learn why pure conviction is a trap, not a leadership requirement, what the research actually says about balanced perspective and success, and a question to ask yourself: have you been avoiding views that aren't your own? Go find the opinions that challenge yours. You'll make better decisions for you and your business.

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Why You Avoid What's Good For You (And How to Stop)

In this episode of In Session with Byron, psychologist Byron McCaughey breaks down avoidance - why we don't do the things we know are right for us, and how a small shift in how we relate to our thoughts can make a huge impact. Speaking up at work. Posting your opinion on LinkedIn. Starting the business. Making the pivot. Your mind sees the potential bad outcomes - the argument, the criticism, the failure - and steps in with protective behaviours to keep you safe. The problem? Constantly avoiding what matters comes at a cost to your energy, motivation and wellbeing. Learn why avoidance is your mind's protection mechanism at work - not a personal flaw - the hidden cost of continually avoiding the things that would make your life better, and a simple way to thank your mind and take action anyway. Because the bad outcome your mind is protecting you from is rarely as bad as the cost of a life spent avoiding it.

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Anxiety for the Right Reasons

In this episode of In Session with Byron, psychologist Byron McCaughey offers a different way of looking at anxiety - one that starts with asking where it came from. Sometimes anxiety is the byproduct of good decisions: investing in product development, hiring new talent, taking a strategic bet on the business. Choices made for the right reasons - aligned with your values and the company you're trying to build. Learn why anxiety isn't always a signal something is wrong - sometimes it's evidence you made a values-aligned choice - how recognising the "right reasons" behind your anxiety takes the weight out of it, and a simple reframe: would you trade the anxiety away if it meant undoing the decision that caused it? Most founders wouldn't. And knowing that changes your relationship with the anxiety itself.

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On Why Action Creates Confidence, Not the Other Way Around

In this episode of In Session with Byron, psychologist Byron McCaughey unpacks a common trap he's hearing from entrepreneurs right now: waiting for the "right" internal state - low anxiety, high confidence, plenty of energy - before taking action on the things that matter. The problem? That feeling might never arrive. And in the meantime, the pitch doesn't get made, the post doesn't get written, the run doesn't happen. Learn why waiting to "feel ready" keeps you stuck, how action creates the internal experience - not the other way around - and a simple question to ask yourself the next time you're waiting for confidence to show up. Take the action anyway, then notice what it does for your anxiety, your confidence, your wellbeing. More often than not, the feeling follows the doing.

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Why You Procrastinate on the Things That Matter Most

In this episode of In Session with Byron, psychologist Byron McCaughey shares a fresh, compassionate perspective on procrastination, based on hundreds of sessions with founders and coaches. Often, we avoid important tasks not because we don't care - but because we're protecting ourselves from the emotions those tasks might stir up: fear of failure, disappointment, judgment. Learn why procrastination is often a sign of psychological self-protection, how to reframe avoidance as an opportunity to teach your mind you're safe, and a simple mindset shift to start taking action on the things that matter. Every time you take action despite the fear, you show your mind there's nothing to run from - and over time, the volume of avoidance quiets down.

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The Cauldron: A New Way to Think About Stress and Anxiety

In this episode of In Session with Byron, psychologist Byron McCaughey shares a powerful metaphor used with many of his founder clients: the stress and anxiety cauldron. This cauldron is always at least a quarter full - and that's not a problem. In fact, it's expected if you're building something meaningful, like a startup, family, or creative pursuit. Learn why a baseline level of stress is normal (and even healthy), how acceptance reduces the heaviness of stress, and what boundaries, routines, and self-awareness can do to stop your cauldron from boiling over. If you're trying to build something ambitious while also staying well, this mental model can help you live and perform sustainably - even when pressure is part of the game.

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You Can't Fill Every Cup - Here's What to Do Instead

In this episode of In Session with Byron, psychologist Byron McCaughey introduces a powerful metaphor for managing your time, energy, and attention: the cup-filling framework. Each value in your life - work, family, health, relationships - is like a cup. The jug of water you use to fill them represents your limited capacity. You can't fill them all at once, and trying to do so often leads to burnout, guilt, or dissatisfaction. Instead, Byron encourages you to identify which cups matter most right now, choose to fill them with intention, and make peace with the fact that some cups will stay empty - for now. By making deliberate, values-based choices, you can experience more fulfilment and less regret - both in business and in life.

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You're Not Avoiding the Task - You're Avoiding the Feeling

In this episode of In Session with Byron, psychologist Byron McCaughey unpacks a question a founder raised in session: why do we avoid actions we know are good for the business - like making sales calls? On the surface it looks like avoidance of an outcome, such as rejection. But a layer deeper, it's usually the emotion that outcome creates - unworthiness, doubt, uncertainty - that we're really avoiding. Learn a simple three-step way to spot the actions you're putting off, name the outcome you're avoiding, and identify the emotion underneath it, so you can act from your values rather than from avoidance.

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When Putting Others First Comes at a Cost

In this episode of In Session with Byron, psychologist Byron McCaughey shares a common theme showing up in recent therapy sessions - deferring your own needs for the sake of others. Whether it's a parent skipping self-care out of guilt, a friend suppressing their wants to avoid conflict, or a founder keeping quiet to maintain harmony - it's all driven by care. But over time, this pattern comes at a cost: frustration, resentment, and disconnection from your own values. Learn why self-neglect can lead to burnout and resentment, how to reconnect with your own values without abandoning others, and a simple mindset shift to help you show up for both yourself and those you care about.

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Perfectionism Isn't the Problem - But This Is

Perfectionism gets a bad rap, but it's not always the enemy. In fact, attention to detail can be a major strength - until it starts costing you time, money, and momentum. In this short video, psychologist Byron McCaughey breaks down when perfectionism helps and when it hinders performance. He introduces the idea of a "threshold for shipping" - whether it's a product, pitch deck, or post - and explains how fears and doubts can push us beyond that line, into the red zone of diminishing returns. Essential viewing for entrepreneurs, creatives, and professionals who want to maintain high standards without getting stuck.

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Overwhelmed by "What If" Thoughts? Try Dropping Anchor

In this session, psychologist Byron McCaughey shares a simple yet powerful mental tool called Dropping Anchor. This tool is especially helpful for high-performing professionals - like the investment banker in this story - who find themselves spiralling into anxious "what if" thoughts. Instead of fighting the anxiety (which often makes it worse), Dropping Anchor helps you stay grounded in the storm so you can respond with clarity and control. Whether you're a founder, executive, or creative under pressure, this practical tool can help you stay present, regain composure, and take action that aligns with what matters most.

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Holding Both: How to Feel Anxious and Still Enjoy Life

Many entrepreneurs believe they need to eliminate anxiety before they can enjoy life's meaningful moments. In this short video, psychologist Byron McCaughey explores the powerful concept of holding both - learning to accept anxiety while still showing up for the things that matter, like family, connection, and joy. Discover how shifting your mindset can help you live a values-aligned life, even when uncomfortable emotions are present.

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