In this episode, we break down how to actually set goals that stick. We explore research from Emily Balcetis at NYU on how motivation and visual perception shape what we see as possible, and why your mindset changes your outcomes. We also discuss findings from Gail Matthews, showing that writing down and sharing your goals can increase your chances of success by up to 33%. Finally, we unpack how hard your goals should be and why the right level of challenge matters.

In this episode, we break down how to actually set goals that stick. We explore research from Emily Balcetis at NYU on how motivation and visual perception shape what we see as possible, and why your mindset changes your outcomes. We also discuss findings from Gail Matthews, showing that writing down and sharing your goals can increase your chances of success by up to 33%. Finally, we unpack how hard your goals should be and why the right level of challenge matters.

Ever wondered what drives the world’s top athletes beyond the scoreboard?

Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.

Ever wondered what drives the world&rsquo;s top athletes beyond the scoreboard?
Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.

Keegan and Company

The Psychology of Goal Setting | #152

Ever been stuck on a thought you can't shake? This episode will help you understand why that happens and what you can actually do about it. This week on the pod we break down the psychology of rumination - what happens when we get stuck on a thought and can't move past it.

We've all been there. An injury, a breakup, someone who did wrong by you, a thought that just keeps circling. You replay it, reframe it, spiral on it - and somehow feel worse than when you started. In this solo episode we define what rumination actually is, the traits and life events that make us more prone to it, the difference between rumination and healthy emotional processing, and the science-backed strategies that help us break the cycle.

We also get into the Two Wolves analogy, Andy Buchanan's mid-marathon anchoring technique, and a simple visualisation that's been a genuine game changer.

Resources: 
https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936
 https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking
https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdf

Ever been stuck on a thought you can't shake? This episode will help you understand why that happens and what you can actually do about it. This week on the pod we break down the psychology of rumination - what happens when we get stuck on a thought and can't move past it.
We've all been there. An injury, a breakup, someone who did wrong by you, a thought that just keeps circling. You replay it, reframe it, spiral on it - and somehow feel worse than when you started. In this solo episode we define what rumination actually is, the traits and life events that make us more prone to it, the difference between rumination and healthy emotional processing, and the science-backed strategies that help us break the cycle.
We also get into the Two Wolves analogy, Andy Buchanan's mid-marathon anchoring technique, and a simple visualisation that's been a genuine game changer.
Resources: <a href="https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936">https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936</a> <a href="https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking"> https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking</a> <a href="https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdf">https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdf</a>

#157 The Psychology of Rumination | Why We Get Stuck on Negative Thoughts (& How to Break Free)

This week on the pod we sit down with Kitalé Wilson; filmmaker, writer, polar explorer and adventurer.

Kitalé spent his early years living on a sailboat in Indonesia, travelling through Africa and Southeast Asia, and growing up on a family farm in rural Australia. Now at 25, recently nominated for Young Australian Filmmaker of the Year and screening at Banff Film Festival, he's channelling a lifetime of adventure into storytelling through film, photography, and writing.

In this conversation we talk about what it means to grow up with a polar explorer for a father and a therapist for a mother. How those two forces shaped his approach to adventure, creativity, and life. We hear about near misses - hurricane force winds on a 40-foot sailboat in the Southern Ocean, a torn tent in a -30°C snowstorm on an Icelandic glacier - and what those experiences teach you about ego, vulnerability, and mortality.

We also get into why slowing down could be considered a social rebellion these days, the balance between pushing hard and being present, vulnerable masculinity, and why the most dangerous thing you can bring on an expedition is your ego.

This episode is proudly supported by Dometic: Helping power outdoor adventures. If you’re looking to upgrade your setup, you can save 20% at Dometic.com with our exclusive community code.

Discount code: “KEEGAN20 


Learn more about Kitalé Wilson here:

https://kitale.xyz
https://www.instagram.com/kitalewilson/

This week on the pod we sit down with Kital&eacute; Wilson; filmmaker, writer, polar explorer and adventurer.
Kital&eacute; spent his early years living on a sailboat in Indonesia, travelling through Africa and Southeast Asia, and growing up on a family farm in rural Australia. Now at 25, recently nominated for Young Australian Filmmaker of the Year and screening at Banff Film Festival, he's channelling a lifetime of adventure into storytelling through film, photography, and writing.
In this conversation we talk about what it means to grow up with a polar explorer for a father and a therapist for a mother. How those two forces shaped his approach to adventure, creativity, and life. We hear about near misses - hurricane force winds on a 40-foot sailboat in the Southern Ocean, a torn tent in a -30&deg;C snowstorm on an Icelandic glacier - and what those experiences teach you about ego, vulnerability, and mortality.
We also get into why slowing down could be considered a social rebellion these days, the balance between pushing hard and being present, vulnerable masculinity, and why the most dangerous thing you can bring on an expedition is your ego.
This episode is proudly supported by Dometic: Helping power outdoor adventures. If you&rsquo;re looking to upgrade your setup, you can save 20% at Dometic.com with our exclusive community code.
Discount code: &ldquo;KEEGAN20&nbsp;
 Learn more about Kital&eacute; Wilson here:
<a href="https://kitale.xyz">https://kitale.xyz</a> <a href="https://www.instagram.com/kitalewilson/">https://www.instagram.com/kitalewilson/</a>

#156 Kitalé Wilson: How a Life of Adventure Taught Me to Slow Down

In this episode, host Keegan sits down with AFL veteranJeremy Howe to reflect on a 16-year career shaped by resilience, leadership and values. From his journey through Melbourne and Collingwood to the evolution of club culture, Jeremy shares how prioritising family, vulnerability, and mental health has transformed both performance and perspective. He opens up about personal loss, the lessons learned through grief, and the importance of mentorship in elite sport. The conversation also explores preparing for life after football, offering honest insight into identity, longevity, and navigating pressure beyond the game.

In this episode, host Keegan sits down with AFL veteran Jeremy Howe to reflect on a 16-year career shaped by resilience, leadership and values. From his journey through Melbourne and Collingwood to the evolution of club culture, Jeremy shares how prioritising family, vulnerability, and mental health has transformed both performance and perspective. He opens up about personal loss, the lessons learned through grief, and the importance of mentorship in elite sport. The conversation also explores preparing for life after football, offering honest insight into identity, longevity, and navigating pressure beyond the game.

The Psychology of Goal Setting | #152

Keegan and Company

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