The Forward Theory
Season 3 is over, thanks for listening! For more of The Forward Theory, please subscribe to my Substack at https://theforwardtheory.substack.com . -------- Confidence doesn’t come first—movement does. The Forward Theory is a podcast about building self-belief through action. Hosted by writer, runner, and mindset geek Sam Abousalbi, each episode explores the feedback loop that changed everything: Movement → Confidence → Momentum → More Confidence → Movement. If you’re feeling stuck, stalled, or like you’re always starting over, this show will help you shift your mindset, rebuild trust in yourself, and start creating real momentum one step at a time. You don’t need to be ready. You just need to move. (Formerly "Super Awesome You" and "Super Awesome Runner")
Episodes
Another repost week! Enjoy this favorite.
This week we talk about the meaning of the phrase 'things that fire together, wire together' and how it relates to habit formation (or habit removal). Coming soon we'll discuss the 3 parts of a habit, and how to use the science of habits to change your life!
This week's song of the week is Clubbed to Death by Rob Dougan (the remixed version off the Matrix soundtr...
Hi everyone! A repost this week as I still find my bearings! 😄 Another audience favorite:
This week we talk about the problem of invisible progress, and late rewards when you're working towards a long-term goal (and what to do about it!)
This week's song of the week is Believer by Imagine Dragons.
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
Starting something new—whether it’s becoming a parent, launching a business, running a marathon, or stepping into a new role—can feel overwhelming. Doubt creeps in and whispers, “Can I really do this?”
In this episode, Sam shares three powerful reminders to help you face those moments. If you’ve ever felt stuck at the base of a mountain, this conversation will remind you that you have what it takes to keep climbing.
...
Hi everyone! At least one more season break episode this week -- another listener favorite. hope everyone is having a wonderful season transition!
This week we talk a bit about mirroring, and how hanging out with people who are positive/happy/hopeful tends to make us feel more positive/happy and hopeful.
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
Mid-season break for the next 1 week! Please enjoy this audience favorite, a 3 part series on the science of habits.
We tackle the final piece of the habit puzzle: finding the motivation to stick with it, and to make important changes.
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
Mid-season break for the next 2 weeks! Please enjoy this audience favorite, a 3 part series on the science of habits.
This week we're talking about how to make a plan to change existing habits or create new ones.
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
Mid-season break for the next 3 weeks! Please enjoy this audience favorite, a 3 part series on the science of habits.
This week we tackle part 1 of 3 on the science of habits -- the cue or the trigger! And how to hack this system to help you start or stop a habit.
This week's song of the week is Breaking the Habit by Linkin Park.
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe h...
It’s easy to model yourself after others—following their routines, copying their strategies, and trying to replicate their success. But what if the real turning point is when you start listening to yourself?
In this episode, Sam shares why blindly copying others holds you back, how to check in with what actually works for you, and why the answers you’re searching for are already inside you. This is your reminder to stop forcing som...
Your brain doesn’t care if a habit helps you or harms you—it just loves the loop. In this episode, Sam dives into why we stay stuck in patterns that don’t serve us, and how to begin rewiring your brain to create better ones. From taking out the trash to building new neural pathways, discover how small commitments build confidence, momentum, and self-respect. If you’ve ever struggled to keep promises to yourself, this episode will s...
In this episode, Sam explores the transformative power of keeping your mind open to whatever the future holds. It’s not about ignoring challenges or forcing positivity—it’s about embracing reality with curiosity and optimism. Discover how an open mindset helps you see opportunities where others see obstacles, stay resilient through uncertainty, and create space for growth without the pressure of “toxic positivity.” If you want to l...
What if the change you’re craving has been inside you all along? Sam shares his personal journey from feeling stuck and frustrated to consciously choosing a new perspective—and how small, intentional choices transformed his daily life. Learn how to pause, reflect, and take control of your story so you can awaken a version of yourself that’s empowered, joyful, and truly alive.
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You’re standing in a room with 10 identical doors — which one do you open? Sam breaks down the paralysis that comes from over-planning and fear of the wrong choice. Learn why the best decision is often the first one you make, and how taking that step forward builds momentum, clarity, and confidence. If you’ve been stuck trying to figure out the “right move,” this episode will show you how to start making decisions that lead to real...
You and 10 others start a 30-day content challenge, but only one of you makes it past day 30. Why do so many give up, and what separates those who succeed? Sam shares his personal stories of starting projects, facing doubts, and the raw truth about manifestation—it’s not enough to just visualize your dreams. The key is showing up every day, doing the work, and building confidence through movement. This episode breaks down the real ...
Motivation is a blip. It gets you rolling, but it won’t carry you across the finish line. Learn why falling in love with the process—not the outcome—is the key to lasting progress.
Are you stuck waiting for the perfect spark of motivation before you start that new project or habit? Sam breaks down why motivation alone won’t carry you through the hard parts, and why learning to love the process is the real game-changer. From marathon...
Movement builds confidence. Confidence builds momentum. Momentum gives you more confidence.
It all starts with action!
You can find more of the show's content here:
If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free:
What if the biggest thing standing between you and your dreams is the story you tell yourself every day? Sam dives into how self-limiting beliefs can keep us stuck and shares his personal journey of rewriting his narrative—from thinking he could never finish something to realizing he can do hard things. Discover practical ways to challenge the stories that shrink you and embrace empowering storylines that fuel your growth.
Happy 1st of July everyone! I'm taking this week off for the holiday, will be back soon with new episodes! Please enjoy one of the most popular episodes of the show and keep on being super awesome!
This week we tackle mantras, and why I think they can totally work at helping you achieve your goals. I also talk about the importance of believing in yourself!
If today’s episode resonated, you’ll love my weekly ...
Do you find yourself always saying, “I’ll do it tomorrow”? Sam dives into the powerful realization that the motivated, ready version of you only comes into being when you start today. Learn how to overcome procrastination born of fear, set small actionable steps, and turn intentions into real progress. If you want to break free from the endless “tomorrow” loop and start becoming who you want now, this episode is for you.
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Do you ever feel like quitting because you’re not seeing progress fast enough? Sam shares a powerful metaphor about riding the same bus route from a recent book he read (4000 Weeks: Time Management for Mortals) where the first stops look the same no matter the destination to explain why patience and persistence are the keys to success. Learn how to recognize subtle wins, trust the process, and keep showing up, even when the results...
After a decade of reading countless self-help and personal development books, Sam reveals the three foundational principles that underpin them all: being present, showing up, and letting go.
Dive into how mastering these pillars can bring calm, focus, and fulfillment to your journey. Whether you’re new to self-improvement or a seasoned reader, this episode offers a fresh, practical perspective on what really matters.
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