In this deep and raw conversation, John Kitchens sits down with former pro hockey player and mindset coach Jacob Newton to unpack the real journey behind mental performance, emotional mastery, and reclaiming control of your inner world.

From the discipline of daily breathwork and meditation to overcoming generational patterns of people-pleasing, this episode cuts through the fluff and delivers tools, perspective shifts, and truth bombs for anyone looking to perform at a higher level—not just in business, but in life.

If you’ve ever found yourself stuck in self-doubt, scattered by distraction, or trapped in negative thought loops, this conversation will call you forward, reconnect you to your purpose, and arm you with the habits to take full ownership of your growth.

• Why success starts with who you become, not just what you achieve.

• Letting go of conditional goals and tapping into an unshakable “why.”

• Why internal transformation outlives any external milestone.
  
  

• Jacob’s one-day contract approach to high performance.

• How breathwork and meditation can instantly pull you back into the present.

• The link between shallow breathing and negative thought spirals—and how to reverse it.
  
  

• How to reparent yourself and detach from the limiting stories passed down to you.

• Why awareness is the key to lasting change—and how to cultivate more of it.

• How to escape the “thought-feeling loop” that keeps most people stuck in negativity.
  
  

• Visualization: How to mentally rehearse the win before it happens.

• Morning routines that rewire your subconscious in the first 20 minutes of the day.

• Using affirmations and daily checklists to build real momentum (not burnout).
  
  

• How to build resilience and reframe failure on the path to greatness.

• Why you’ll outgrow people—and how to let go without guilt.

• Choosing who you surround yourself with and why accountability accelerates growth.
  
  

1. Start with breath – Pause today and notice your breathing. Try deep belly breaths for 2 minutes to reset your nervous system.

2. Build awareness – Use meditation as a mirror to notice (not judge) the thoughts running your life.

3. Reprogram your mornings – Avoid your phone and use “I Am” affirmations within the first 20 minutes of your day.

4. Visualize your goals – Spend 5 minutes seeing yourself confidently navigating a future scenario.

5. Win the day – Use a short daily checklist of 2–3 small wins to build momentum.

• Follow Jacob Newton on Instagram: @newtonsmind55

• Connect with Jacob for 1-on-1 Mindset Coaching: Message on Instagram

• Learn more about coaching with John: johnkitchens.coach
  

“Who you become along the way is far more important than the goal itself.” – Jacob Newton

• Instagram: @johnkitchenscoach
• LinkedIn: @johnkitchenscoach
• Facebook: @johnkitchenscoach

If you enjoyed this episode, be sure to subscribe and leave a review. Stay tuned for more insights and strategies from the top minds. See you next time! 🔥