Reflection Lab

About Reflection Lab

Each week, we choose one Intentional topic and put it into practice. Then we sit down and reflect, honestly, so we can grow and so can you. It’s a walk-the-talk experiment in real time. sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast)

Publisher

Seba Halosta

Category

education · health & fitness

Language

en

Explicit

No

First episode

22 Feb 2026

Latest episode

18 Oct 2026

Latest episodes

19 episodes in the feed.

1. 

   18 Oct 2026

   Hard Work - Reflection Lab S2 #9

   What does hard work actually mean? In this 9 a.m. episode, we compare physical work like construction with mental work like studying, and ask whether it’s something only the individual can define. We talk about Angela Duckworth’s speaking event and her idea of grit, how perspective can turn a long day into training, and why hard work doesn’t always have to be fun. We also get into why some classes put everyone to sleep, how hard it is to hold the attention of 20 or 30 people, and what changes when you stop trying to do everything and focus on a few things. Next time: mentorship This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

2. 

   11 Oct 2026

   Rest - Reflection Lab S2 #8

   Seba played a pledge-class soccer game and gave his soul to the field for thirty minutes. Michael spent the same afternoon on ping pong at Johnson Center, watching from the sidelines between matches. Neither one walked away feeling rested. They spend the hour sorting real rest from fake rest, a sunrise walk around Colonial Lake, ice cream with a mentor he hadn’t seen in two years, versus phone scrolling mid-homework and a free concert ticket that sounds exhausting just to think about. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

3. 

   4 Oct 2026

   Opportunity - Reflection Lab S2 #7

   Michael’s been carrying a pickleball bag around for weeks. Seba keeps hearing about tennis from every direction and can’t tell if it’s a sign or a coincidence. Then, ten minutes before recording, Michael’s walks up to a professor and asks for something he’s never asked for before, purely because he knew he’d need a real example by the time the mic turned on. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

4. 

   27 Sept 2026

   Career - Reflection Lab S2 #6

   This week, Reflection Lab kicks off with Michael describing the moment five recruiters started talking to him at once, arguing tax versus audit right in front of him. Then things take a turn. Michael somehow ends up eating in the employers-only food lounge at a career fair, and Seba does not let it go. Later, a pamphlet question catches Seba off guard, one he wrote himself, that he still doesn’t have a clean answer to. Next week: opportunities. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

5. 

   20 Sept 2026

   Learning - Reflection Lab S2 #5

   This week, Reflection Lab starts with a joke about mixing up “compassion” and “passion” on the last episode, then ends with Seba reading something from his own journal he wasn’t planning to share. In between: what it actually means to check on someone without making them feel small, why compassion can feel like weakness before it feels like strength, and a moment neither host expected the conversation to reach. Next week: career. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

6. 

   13 Sept 2026

   Learning - Reflection Lab S2 #4

   This week, Reflection Lab tackles learning, and the two hosts land on very different definitions. Michael frames it around growth and discipline. Seba compares it to something out of a video game: the discomfort of discovering what you didn’t know was possible. Along the way: a brutal ruck, a two-step rule from a guest speaker, and an honest test of where real focus actually happens. There’s also an open question neither of them fully answers. Some things aren’t ready to be settled yet. Next week: compassion. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

7. 

   6 Sept 2026

   Courage - Reflection Lab S2 #3

   This week, Reflection Lab is back for the 2nd episode of the fall semester The topic: Courage. Seba comes in with a theory about talking yourself into fear before it happens, not during it. Michael tests it against a test week, a cold plunge, and a gym routine he almost skipped. Seba tests it against a fraternity event, a senator he didn’t approach, and a friend he still hasn’t asked a simple question. Not every attempt works. That’s kind of the point. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

8. 

   30 Aug 2026

   Rejection - Reflection Lab S2 #2

   This week, Reflection Lab is back for the 2nd episode of the fall semester, and it comes with news: Michael is officially my new co-host for the semester. The topic: rejection. Seba had 30 no’s to collect for an entrepreneurship class, and this episode traces what that actually did to him. Cold-calling Domino’s for a free pizza. Asking the Charleston RiverDogs for a meeting with Bill Murray. Trying to get his name on the gym wall. All rejected, all expected. What wasn’t expected was the low point. A near-miss crossing the street after freezing up at the sight of a girl he wanted to talk to. Sitting on a stopped treadmill, almost in tears, four asks out of thirty with the deadline closing in. Then a shift. A run of boat companies said yes to a fraternity event. Someone did agree to code review. The number started moving up. The two also get into what asking for things they didn’t expect to get, and getting turned down for them, is teaching them about the difference between fear of rejection and the actual cost of it, which is almost always smaller than the fear. Next week’s challenge: courage. Specifically, saying what’s actually on your mind instead of interrupting it, deflecting it, or letting it die at a crosswalk. Welcome to the show, Michael. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

9. 

   23 Aug 2026

   I’m back - Reflection Lab S2 #1

   This week Seba kicked off Season 2 solo. Noah’s gone, so it’s a new chapter, literally recording alone in the room for the first time. We got into what it actually means to build your own path instead of following someone else’s: * The internship that looked right on paper but didn’t fit, and what that says about needing more control over your own path. * Why the intentionality class works but also felt like a cult at times, and the line between learning from someone and putting them above you. * The 30 rejections in 10 days challenge starting this week, and why real stakes (a grade, not just a promise to yourself) change how seriously you take a commitment. This is the first episode without Noah. Season 2 starts with a search for a new co-host, one who treats this like it matters, not a side quest. Same mission though: show up, be honest, reflect. Next week’s topic: rejection. Thank you for listening to Reflection Lab. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

10. 

    24 Apr 2026

    Identity - Reflection Lab #8

    This week, Noah & Seba got into identity and closed out the semester. We talked about what identity actually is: * The gap between what you say you are and what you actually do every day * Why external validation is a trap that gets harder to escape the longer you feed it * And what happens when you journal honestly about who you were vs. who you want to be This was our last episode of the semester. Last episode with Noah. 30 minutes a week turned into something neither of us planned. Friday afternoons, a microphone, and someone willing to show up and be honest. That’s all it took. If you have an idea you keep putting off - this is your sign. We’ll see you next semester. Thank you for listening to Reflection Lab. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

11. 

    19 Apr 2026

    Faith - Reflection Lab #7

    This week, Noah & Seba got into faith.God, religion, and what it actually looks like to practice it when you’re 19. We talked about what faith looked like in practice this week: * praying every night as a conscious conversation, not a script, * reading a book from a man who survived addiction, abuse, stage four cancer, and loss - and credits faith for all of it, * Noah is calling his grandmother and reconnecting with where his faith came from, We also got into: – Why every religion at its core is just trying to teach you how to be a good human – What Jere told Seba that reframed everything: faith requires uncertainty – Why the church might be the only place outside of college where you can get a coaching session for free There were honest admissions, too — Noah is still looking for a church that feels like home. Seba is signing up for things he might not make it to this semester. Faith isn’t certainty. It’s showing up anyway. Next week, we’re going somewhere personal. We’re talking about Identity. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

12. 

    17 Apr 2026

    Cold Coffee Challenge - Reflection Lab One-Off

    Reflection Lab Studio presents: Cold Coffee Challenge with special guest Nolan Isear.This week, Seba & Nolan broke down the Cold Coffee Challenge, what actually happened when two college students decided to cold outreach professionals in their fields and ask for their time. We got into what the challenge taught us: * an 80% response rate nobody expected * Why the fear of rejection is almost always worse than the rejection itself * and why most experienced people actually want to help We also got into: – what Troy said about baby boomer businesses with no one to pass them down to, and why that’s one of the biggest overlooked opportunities for our generation.– why the advice doesn’t matter as much as the values – and what it means to build your own path instead of copying someone else’s. One thing we’d both do differently: be more intentional about who you reach out to. Volume is good. Precision is better. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

13. 

    12 Apr 2026

    Change - Reflection Lab #6

    This week, Noah & Seba got into change, and what it actually feels like when life shifts, whether you’re ready or not. We talked about what change looks like in practice: * spending 3 hours with an 8-month-old and realizing kids require everything * eating before the gym for the first time and actually feeling the difference * and why Seba gave Noah a framed photo mid-episode We also got into: – Why comfort is the enemy of adaptability – How suffering comes from attachment, not from change itself – Why waiting for the right moment is just another way of standing still Change is going to happen either way. The only question is whether you’re choosing it or just surviving it. Next week, we’re going somewhere deeper. We’re talking about Faith. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

14. 

    4 Apr 2026

    Confidence - Reflection Lab #5

    This week, Noah & Seba got into confidence, and what it actually takes to show up when everything in you says don’t. We talked about what confidence looks like in practice: * freezing at the bottom of a staircase before an interview. * doing it anyway. * & why humility is the thing that keeps confidence from turning into your worst quality. We also got into: why confidence without humility makes you the person everyone talks about when you leave the room – how small wins are the only real way to build it – and why practicing what you don’t want to become is the fastest way to get there There were some honest admissions, too:- including forgetting the challenge existed for most of the week.But that’s kind of the point. Confidence isn’t one big moment. It’s the small things you do every day when no one’s watching. Next week, we’re switching things up - topic and format. We’re talking about Change. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

15. 

    29 Mar 2026

    Relationships - Reflection Lab #4

    This week, Noah & I tried to take relationships seriously… and honestly, we messed some of it up. We talked about what it actually looks like to put yourself out there: * running group stuff, meeting new people, reaching back out to old ones — and also freezing when it actually mattered. We also got into: – why it’s so easy to overthink simple conversations– how your brain makes everything feel bigger than it is– and why most people don’t build relationships… not because they can’t, but because they don’t act There were some wins too: new friendships, better conversations, reconnecting with people - but the biggest thing was this: If you want relationships, you have to move first. Every time. Next week, we’re going straight into the root of all this: Confidence. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

16. 

    21 Mar 2026

    Rest & Recovery - Reflection Lab #3

    Your body is the engine. If it’s not recovered, nothing else runs. This week, Noah and I get into what rest and recovery actually look like in practice: * the sleep schedules, * the saunas, * the wind-down routines that actually work And why the hardest part isn’t the habit - it’s resisting the 9 pm guilt trip that you haven’t done enough. Next week, we’re getting personal. We’re talking relationships. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

17. 

    16 Mar 2026

    Mental & Physical Health - Reflection Lab #2

    Noah and I met on this beautiful afternoon to discuss this week’s topic: Mental and Physical Health. We shared our struggles and lessons with you and hope to inspire you. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

18. 

    3 Mar 2026

    Stepping Out - Reflection Lab One-Off

    This episode is a special “standalone” session while we are on spring break, focusing on the duty we have to make the most of our time. We dive into why 80% of your learning should come from action rather than just consumption and why saying “yes” to unexpected adventures, like a last-minute improv class, is the key to growth. Say no more—tune in.See you soon! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

19. 

    22 Feb 2026

    Understanding Intentionality - Reflection Lab #1

    This is something I’ve wanted to do for a long time… and here it is. Finally, Noah and I are starting a new project called the “Reflection Lab.” Here’s what we’re doing: each week, we choose a topic. During that week, we challenge ourselves to do something that helps us better understand it. Then we come here, in front of you (or your ears), and share our story and lessons - so you can improve as well. It’s more of a “walk the talk” thing, and I’m glad we’re doing it this way. Our first (pilot) topic was Intentionality - a fresh concept in our minds as we recorded this podcast just a few hours after witnessing the greatness of Ben Navarro at the School of Business. Say no more - tune in. See you next Sunday for our next episode. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sebastianhalosta.substack.com (https://sebastianhalosta.substack.com?utm_medium=podcast&utm_campaign=CTA_1)