The Rebuild
The Rebuild with Dillon Phaneuf
At some point, we all have to rebuild.
Sometimes it’s after everything falls apart, loss, failure, identity collapse.
Sometimes, life is good on paper, but something’s still missing. Either way, the work is the same: look inward, take ownership, and start again, brick by brick.
This show is about that process.
I’ve been coaching full-time for nearly 15 years. I’ve walked people through physical transformation, emotional healing, relapse, addiction, growth, success, and pain that doesn’t show up in check-ins. And right now, I’m walking through my rebuild.
This podcast is where I bring the rawness of that to the surface. You’ll hear conversations with people building something real, solo episodes where I process what I’m learning in real time, and moments that hopefully remind you you’re not alone.
Whether you’re at your best and want to go higher or on the bathroom floor trying to figure out what’s next, this space is for you.
Because even when it feels like checkmate, there’s always a better move.
The Rebuild
Your Self-Talk Can Be A Report Card on Your Behavior
In this episode, Dillon breaks down the brutal but beautiful truth behind negative self-talk. It’s not self-hate, it’s self-feedback. When you constantly break small promises to yourself, your nervous system starts ringing the alarm. That inner voice you think is “mean” is sometimes actually honest. And the only way to calm it isn’t with affirmations or mindset hacks; it’s by behaving in alignment with the identity you claim to want.
If you’ve ever felt like you can’t get out of your own head, this one will cut deep, but it will free you.
🧠 What You’ll Learn:
- Why self-talk is directly tied to behavioral integrity, not worthiness
- The reason your nervous system doesn’t believe affirmations without evidence
- How partial effort creates full guilt, and why all-in or all-out both feel better than hovering
- The simple equation: when structure matches your values, peace returns
✅ Apply This Right Now:
- Stop labeling your voice as toxic, ask what it’s trying to tell you
- Track behavior, not emotions, for one week and notice what changes
- Pick three small promises (meals, movement, sleep) and keep them, no matter what
- Remember: the calm you crave comes from alignment, not perfection