3-Minute Reframe

Episode Transcript In 2013, I was living in Thailand and went on my first meditation retreat. It was about an hour outside of Bangkok, and the first few days broke me physically. Here I was in my athletic prime years of martial arts, three professional fights, and I couldn’t sit cross-legged for more than an … Read more

Episode Transcript So here’s a story that is roughly 2000 years old and somehow I think more relevant to modern workplaces than most of what gets published in business journals. A Greek painter named Apelles of Kos had a practice. He would display his paintings publicly while hiding behind them so he could hear honest … Read more

Episode Transcript In the fall of 2025, I was just getting settled into my office at Penn State Smeal, papers everywhere. Had a freshly whisked matcha on my desk, kind of trying to figure out what my rhythms would be now as a full-time professor after 15 years or so, of full-time corporate work and … Read more

Episode Transcript So you’ve probably heard the phrase, when it rains, it pours usually to describe how a series of bad things seem to pile on top of each other. But here’s what I’ve noticed. Not only can it go the other way toward the positive, right, but we have a ton of control over … Read more

Episode Transcript I was at Cisco leading one of the best teams I’d ever been part of. Super smart people, real trust, meaningful work because we were tasked with growing Cisco Networking Academy, which is an education platform used by people in something like 195 countries. And then the company announced it was laying off … Read more

Episode Transcript For nearly 20 years, I’ve had a habit that follows me to the blank page. When I write, I bite my nails. It seems ridiculously minor, but I’ve done it to the point where I’ve had to hide my hands in meetings. I interlace my fingers, keep them below the table. I’ve come … Read more

Episode Transcript There’s an article in the Ringer that I keep coming back to. It’s called, It’s More Than Just a Shot, and it’s about Steph Curry, but not the NBA champion Steph Curry you think you know. It’s about the 15-year-old version of him, five six, a hundred thirty pounds, playing JV basketball at … Read more

Episode Transcript Is everything all right? That’s what the chief marketing officer Kurt asked me. An hour earlier, I had sent him a draft I’d ghost written on his behalf. I believe we published it at Fast Company or The Next Web, one of those. Anyways, after asking if I was okay, Kurt followed it … Read more

Episode Transcript The room was packed. There were no empty seats, and it seemed another 100 people were standing in the back to catch a glimpse of the presentation. The event organizers had promoted it to their massive audience as a must see. The stage was empty except for the MC who was adjusting the … Read more

Episode Transcript So I was managing Sam, a communications director, who had been at the company 10 years before me. He was friends with all the company’s founders, and on several occasions, the work he shipped to me for review felt off brand and outdated. As a new leader on the team, I felt incredibly … Read more

The Core Reframe “To heal, we need to build Somatic Literacy—the ability to read the unspoken stories our physical bodies are telling.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about Somatic Experiencing. Somatic experiencing is a body-first therapeutic modality designed to … Read more

The Core Reframe “14 months after a single supervised dose of psilocybin, 64% of volunteers indicated the experience increased well-being or life satisfaction.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about Psychedelic-Assisted Therapy. Disclaimer: I am not a licensed therapist, and … Read more

The Core Reframe “Hate-Mapping is a non-judgmental investigation into how hate arises within you.” ⊕ Copy Quote & Link Episode Transcript Hi, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about the question: “Why is there so much hate in the world?” We often look at the fractures and the carnage … Read more

The Core Reframe “Remember the order: Impact is the emergency; intent is the debrief. Lead with the bandage, not the shield.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about Intent and Impact. Recently, I shared a concept with my students that … Read more

The Core Reframe “The goal of Zen and meditation isn’t necessarily to feel good; it’s to see clearly.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about Facing the Wall. In many Zen lineages, the primary practice is to sit in silence, … Read more

The Core Reframe “To be fluent in the first arrow is to recognize the raw language of your nervous system.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about The Second Arrow. The Buddha told a story of two arrows. The first … Read more

The Core Reframe “Choosing joy is actually harder than choosing grit because it requires us to dismantle the complex responsibilities we’ve built around our egos.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about choosing joy. On October 19, 2025, I sat … Read more

Content Warning: This episode and transcript mention child sexual abuse and the Jeffrey Epstein case. Please listen with care. The Core Reframe “Pause to see if the seed—or some small part of what you are pointing at—also lives in you. If you find that it doesn’t, might that be an opportunity to face something new?” … Read more

The Core Reframe “We are here to awaken from the illusion of separateness.” ⊕ Copy Quote & Link Episode Transcript Hi, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Today we’re talking about The Illusion of Separateness. In my office at Penn State University, I keep a Ram Dass quote posted by my computer. … Read more

The Core Reframe “The Observational On-Ramp is the intentional framework of inhabiting an expert’s performance to build a mental map before your own physical execution.” ⊕ Copy Quote & Link Episode Transcript Hi, my name is Cameron Conaway. Welcome to 3-Minute Reframe. We usually think of feedback as a conversation—a verbal exchange between a mentor … Read more

The Core Reframe “If you are a leader, are you imposing calendar conformity on your team? What impact is this having? Start a conversation about it.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway, this is 3-Minute Reframe, and today we’re talking about Calendar Conformity. On April 3, 1855, … Read more

The Core Reframe “Where are you suppressing your ‘weird’ to fit into a box? What is one part of your unique experience that you haven’t let shine?” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway, this is 3-Minute Reframe, and we’re talking about purple cows today. So this week, … Read more

The Core Reframe “I want you to imagine your rug. What color is it? What is the texture? What is the shape of the things you may have intentionally or unintentionally swept under it?” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. We all know … Read more

The Core Reframe “If you have been avoiding an opportunity to step into your own arena, what’s holding you back? What would your life look like if you did?” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. Twenty years ago, I was a professional mixed … Read more

The Core Reframe “Slow excellence is about doing the same thing every day but finding a new nuance in it. It is about loving something so much you want to teach it.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. So for decades, Jiro Ono … Read more

The Core Reframe “Like the lotus, we don’t always need to enter back into our difficult experiences with ‘open petals.’ We need to be in a psychologically safe environment—internally and externally—to process them.” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. In my office at … Read more

The Core Reframe “Where do you want to improve so much that you are willing to get temporarily worse to get there?” ⊕ Copy Quote & Link Episode Transcript Hi there, my name is Cameron Conaway. Welcome to 3-Minute Reframe. So in physics, there is a fascinating problem called the Brachistochrone curve. It asks for … Read more

The Core Reframe “By unfreezing these specific blocks little by little, the ‘Change’ happened naturally. I didn’t have to force confidence; I just had to melt the specific insecurities that were freezing me in place.” ⊕ Copy Quote & Link Episode Transcript Hi, I’m Cameron Conaway. Welcome to 3-Minute Reframe. Perhaps nothing brings more joy … Read more

A Quote From This Episode “Each day, especially in the quiet mornings, your light radiates through me. I cherish this light and vow to care for it as I would have cared for your physical being here.” ⊕ Copy Quote & Link Episode Transcript On October 19, 2025, at about 8 months pregnant, my wife … Read more

The Core Reframe “Darkness need not be a cage that traps you; it can be a bell tower where you learn to ring your own strength.” ⊕ Copy Quote & Link Episode Transcript Hi there, dear listeners. My name is Cameron Conaway and this is 3-Minute Reframe. Today we’re diving into darkness as bell tower. … Read more

The Core Reframe “Nothing hurts a healthy feedback culture quite like the phrase ‘don’t bring me problems, bring me solutions.’” ⊕ Copy Quote & Link Episode Transcript Hi there, dear listeners. Welcome to 3 Minute Reframe, or 3MR as the cool kids say. The goal here is to share an idea that has reframed my … Read more

The Core Reframe “The wisdom is to recognize when a partial feeling is a useful signal to pause and gather more information, and when it’s an inhibitor to fully showing up.” ⊕ Copy Quote & Link Episode Transcript Hi again, dear listeners. Welcome to 3-Minute Reframe. Today we’re diving into the value of partial feelings. … Read more

The Core Reframe “What is your true relationship with your primary comfort zones right now? Are they serving as pockets of necessary recovery or are you feeding them to the point where they are inhibiting your growth?” ⊕ Copy Quote & Link Episode Transcript Hi there, dear listeners, Cameron Conaway here. Welcome to Three Minute … Read more