Change Academy

Sometimes, the system isn't broken—it's just bottlenecked.In this episode, we're continuing our series on translating business strategies into personal growth tools by looking at bottlenecks: those hidden chokepoints where progress stalls and good intentions quietly fall apart.You'll learn how to spot these sneaky sources of friction, and explore simple ways to loosen them—so your habits feel easier, not harder, to follow through on.Key TakeawaysBottlenecks aren't failures—they're leverage points. Identifying them gives you a clearer sense of where to focus your attention for the biggest impact.Look for where things consistently stall—not where you 'fail.'  Troubleshooting your routines can be more productive than judging them.Delegate when you can—share the load.  You don't have to be the sole operator of your entire life.Automate where possible—to reduce friction and decision fatigue.  If it can be made simpler or more predictable, that's often the difference between doing it and skipping it.Simplify or eliminate what's no longer serving you.  A habit doesn't have to be perfect to be worth doing. The more repeatable it is, the more reliable it becomes. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

When the economy gets rocky, smart businesses don't panic—they prepare. They focus on what really matters, streamline what they can, and make sure they're flexible enough to weather the storm. In this episode, we're borrowing that same mindset and translating it into the way we think about our own self-care routines and health habits. Because whether it's travel, stress, a challenging diagnosis, or just a really busy season, life will test your systems.We'll explore six ways businesses recession-proof themselves—and translate them into strategies you can use to build more resilience into your own routines. Not to control every variable, but to stay steady when things get wobbly.Key TakeawaysIdentify your non-negotiables--the routines, supports, and boundaries that keep you grounded and functional.Once your essentials are clear, you can consciously pause or scale back the “nice-to-haves” without guilt. This prevents burnout and preserves energy for what really matters.Don't rely on just one strategy. Have multiple ways to meet your needs so you're not derailed by a single point of failure.Build your reserves--whether it's food in the freezer, margin in your calendar, or emotional stamina. In a pinch, shift from growth to resilience mode. Maintenance is a win when your capacity is limited.Strengthen your relationships with the people, tools, and systems that support your follow-through. Don't wait until things get rocky to realize how much you depend on those connections. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Will you succeed in reaching your next big goal? Only time will tell. Because success (or failure) generally comes at the end of the process. Except that every success or failure is actually made up of countless smaller successes or failures that happened along the way. And paying more attention to those can save us a lot of frustration and disappointment. In this episode, I'm borrowing a powerful concept from the world of business that can help you notch more wins, build confidence, and feel more in control of your progress—whatever you're working toward.Key TakeawaysLagging indicators reflect the results of your actions—but only after the fact.Leading indicators are the consistent, controllable actions that move you toward your goal. They help you stay engaged with the process, even when the payoff is weeks or months away.When you define progress by your actions, you create more opportunities for wins—even before the results show up.Clarifying what your outcome is meant to make possible helps sustain motivation—and shapes smarter action plans.If progress is elusive, look upstream. Ask: "What behaviors am I consistently tracking—and are they the right ones?" Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

If you feel like your progress (or your motivation) has stalled, you have options. You can redouble your efforts. You can take an entirely different approach. Or, you might even decide to walk away. In this episode, we'll talk about figuring out which route serves you best. Key Takeaways1. Taking a break can help protect the quality of our work, create space for creative insights, and ensure that we're using our time and energy in the most meaningful way.2. The urge to step away can sometimes be a form of avoidance. When something feels hard or tedious, pushing through may be the key to progress. The challenge is knowing when persistence serves us and when it doesn't.3. Just because something was valuable or necessary in the past doesn't mean it still is. We can get stuck in commitments out of habit, sunk costs, or fear of change. It's important to ask: Would I choose this again today?4. Unplanned breaks can still serve us. When life forces us to pause, we can reframe it as an opportunity for reflection, skill-building, or re-evaluating our direction. 5. Clarity comes from asking the right questions. 1.  What would taking a break or stepping back make possible? Would you use that freed-up time and energy to do something else that is important and meaningful to you? 2. Are there clear benefits to continuing? Are you willing to give those up, or would you regret it?3. Are you seeing the results you had hoped to see? If not, why not?4. Might you be better off pursuing the same goal but in a different way? 5. Is this goal still meaningful to you?6. Am I continuing in this effort because it still makes sense, or because I'm having trouble cutting bait on the time or effort I've already invested? 7. Has my objective changed? Is this goal still aligned with my current objective?8. If I were starting from scratch today, would I still commit to this?MentionedEp 488 of the What Works podcast with Tara McMullinThe Change Academy will be on hiatus for the next several weeks. We plan to be back later in the Spring with some exciting new content. If you're not already on our mailing list, sign up here, and we'll send you a quick announcement when our next episodes are ready!  Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Are you guilty of holding yourself (or others) to impossibly high standards?In this episode, we're exploring the concept of Ought implies can—the notion that we can only be obligated to do what we're actually capable of. But how do we know where the limits of ability really are?Are we being too hard on ourselves (or others)? Or are we making excuses?Learning how to tell the difference can help you set fair, realistic, and empowering expectations—for yourself and everyone around you.Key Takeaways-  Capacity includes more than just your physical ability to do something—cognitive, emotional, and situational factors also shape what's truly possible.-  There's an important difference between "I can't" and "I can't yet."-  Acknowledging barriers or limitations is not an excuse, it's an invitation. -  When setting expectations—of yourself or others—check your assumptions. Are you asking for something that's actually within reach? Or are you expecting the impossible? Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Feeling stuck in the daily grind? Quitting isn't the only way out. In this episode, Dr. Jessica Grossmeier shares how to find meaning, connection, and even transcendence in the job you have now.We explore:  - How small shifts in perspective can reignite purpose and satisfaction  - The power of workplace connections and why they matter more than you think  - Simple, science-backed practices to reset, refocus, and thrive at work  - Why transcendence is a job skill—and how to cultivate itWhether you love your job, feel stuck, or are considering a change, this episode will challenge you to think differently about work—and yourself.Key Takeaways-  Work can be so much more than just tasks and productivity when we bring our best selves and connect to a larger purpose.-  Instead of leaving a job that feels misaligned, shifting how you approach your work can bring new fulfillment.-  Meaningful relationships at work enhance well-being, performance, and job satisfaction -  Create intentional time for space for mindful movement, deep breathing, or intentional connection with colleagues. MentionedReimagining Workplace Well-Being: Fostering a Culture of Purpose, Connection, and Transcendence, by Jessica GrossmeierConnect with Jessica on LinkedInFree resources Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Ever wondered why some changes seem impossible to sustain while others just click?It's not magic—it's science. In this episode, we're talking about a 3-part recipe for behavior change that was first developed 30 years ago and is still making waves today. If you've struggled with change or are trying to help others make positive changes, you need to leverage all three of these key factors–in the right proportions. Key Takeaways1.  Information, motivation, and behavioral skills all play important and interlocking roles in fostering positive behavior change. 2.  Strategies that address all three of these factors are likely to be the most effective. 3.  By considering the complexity of the behavior, we can tailor our approaches for maximum impact.Related EpisodesEp 129: Why it's so hard to convert good intentions into actionEp 11: The Attention, Intention, Action Cycle Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Whenever we make plans or set goals, it's important anticipate the inevitable bumps in the road, and be ready to adapt and course-correct. But sometimes, life doesn't just serve up a bump in the road. It delivers an earthquake that shakes us to the core and opens up a chasm into which our entire life--and all of our fancy plans--are thrown.  In an instant, the goals, projects and ambitions that have been driving our thoughts, activities, and even our identities become irrelevant.Today, psychologist Bethy Campbell joins me to talk about how to handle it when life goes completely off the rails.Key TakeawaysMany of us tend to define ourselves by the goals that we set and accomplish. Consider the possibility that how we deal with life's catastrophes may be even more revealing of our character and identity. Even when you're stuck with something you didn't choose, you still have the power to choose how you respond to and learn from those experiences.Before we go looking for those silver linings or opportunities, it's important to allow ourselves to acknowledge our grief and disappointment over what we may have lost. Even if we are forced to radically recalibrate our goals or our definition of success, setting doable goals gives us something to work toward and celebrate.MentionedLife Directions Consulting with Dr. Bethy CampbellWellness Works Here Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

These final few days of the year are a great time to reflect on the year that's past and think about what we'd like to focus on or accomplish in the New Year. And in this episode, I'm sharing a three-part process that might just become your new end-of-year ritual.  Instead of your New year's Resolutions being a well-intentioned flash in the pan, we're going to kindle a flame that will burn brightly all year. Key Takeaways- Reflecting on our past successes, however modest, helps build the self-efficacy needed for future change- Connecting our goals to our values helps us tap into the intrinsic motivations that fuels sustained effort. - Link each goal to an identity statement that reflects who you want to become, not just what you want to achieve- Focus on no more than 2-3 goals at a time to avoid overwhelming yourself and diluting your efforts- Create "if-then" commitments for how you will handle potential obstacles when they arise Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Wrestling with a tough choice? Trying to weigh the pros and cons but going in circles? In this episode, I've got a systematic approach to decision-making that can bring some welcome clarity to complex choices.Whether you're standing at a personal or professional crossroads, or debating different solutions to a problem, this framework will help you understand both the rational and emotional elements of your decision-making process--helping you move forward with more clarity and confidence.Key Takeaways- Quantifying vague benefits or drawbacks ("more time" vs. "2 hours per week") can help clarify costs and benefits of different options. - We sometimes conflate past decisions with current ones, allowing unresolved feelings about previous choices to cloud our present decision-making.- What feels like indecision may sometimes be unprocessed emotions about what we'll need to let go of - even when we're clear about the right choice.- Resistance to a logically sound choice often signals important emotional considerations that need attention.Mentioned- Decision Scoring Spreadsheet- Sign up for email notifications Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Struggling with hard-to-quit habits? Whether it's the nightly glass of wine, mindless snacking, or endless social media scrolling, in this episode we're talking about why these habits are so sticky - and more importantly, how to finally change them. You'll learn how your brain's reward system actually works (it's not what most people think!) and practical strategies for making lasting changes without giving up pleasure altogether. You'll learn specific techniques for navigating cravings, resetting your reward system, and creating new habits that satisfy your brain's needs in more constructive ways. If you're tired of feeling stuck in cycles of pleasure-seeking behaviors, this episode offers a fresh perspective and actionable solutions for lasting change.Key Takeaways1. Some habits are simply routines, but some habitual behaviors engage the brain's reward centers, which makes them harder to break.2. Dopamine doesn't make us feel good. It motivates us to pursue certain anticipated rewards. 3. The reward we get from unwholesome habits often gets less potent over time. Recognizing this can be a powerful step toward breaking the cycle.4. Instead of exhausting your willpower trying to resist these habits, focus on pursuing something else that provides a similar neurochemical reward but without the negative consequences.5. Changing the context in which a habit occurs can help weaken its hold. The more cues you disrupt, the easier it will be to weaken automatic responses and create new habitsMentionedEp #156: Why we resist positive changeEp #157: What to do with negative thoughtsGet email notifications when new episodes publish Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Our thoughts powerfully impact our lives—but we don't always pay enough attention to what we're telling ourselves. In this episode, we'll take a look at four distinct categories of thoughts: those that are both true and helpful, those that might not be proven but serve us well, those that are true but get in our way, and those that are neither true nor helpful.I even made you a cool decision tree worksheet to help you apply these concepts to your own thoughts and move forward with more clarity and confidence.Key TakeawaysRemember that not all true thoughts are helpful—reframing them can better support your growth.Keep an eye out for absolute statements like "always" or "never;" these are red flags for cognitive distortions.Thoughts that are neither true nor helpful can be safely disregarded.Building your "True and Helpful Thought Library" can help keep you focused on your growth and progress. Mentioned in this EpisodeDecision Tree WorksheetEpisode #156: How to Overcome Your Resistance to ChangeWorkbook/Listening Guide: 8 Things You Need to Create Positive Change Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

 In this first episode of a three-part series, we are digging in to why we so often resist making positive changes in our lives. Resistance isn't simply stubbornness or laziness; it can be your brain's way of keeping you safe. The key is to recognize what our resistance is trying to tell us, so that it doesn't hold us back.   Key Takeaways:Remember that resistance is often a self-protection mechanism, not laziness or stubbornnessBe alert to the four ways that resistance might show up: emotionally, cognitively, socially, and physicallyInstead of fighting resistance, get curious about what it's trying to protectTake the smallest possible step toward desired change to build confidence graduallyLab ExperimentStep 1: AwarenessThe next time you notice yourself pushing back against a change - even a positive one - pause and notice what's happening in four areas:Your emotions: What feelings are coming up? Your body: Where do you feel the resistance physically? Your thoughts: What story are you telling yourself? Your relationships: How might this change affect your connections with others? Step 2: CuriosityWhen you notice resistance, instead of saying "Why can't I just do this?" try asking "What might I be trying to protect?" Step 3: Incremental Action. Ask yourself "What's the smallest possible step I could take toward this change?" Related ListeningEpisode #137: How to do the things you don't want to do Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

As the end of the year looms into view, you may feel some regret or disappointment about unmet goals or unrealized ambitions. Add in the chaos of holiday schedules, and it's tempting to shelve all personal objectives until January. This episode challenges that mindset, showing you how to turn these final months into a period of meaningful progress. Join me to reassess your goals without self-judgment, adapt your habits for the holiday season, and create a focused approach that will allow you to end the year feeling victorious.Key Takeaways- Select 1-2 carefully chosen goals for a year-end focus, instead of trying to salvage everything at once.- Keep your essential habits strong during holiday disruptions by identifying your true non-negotiables.- Use regular check-ins to stay connected to your objectives and adjust as needed.- Small, steady actions create more lasting change than big dramatic gestures.Mentioned- Episode #154: The Surprising Secret to Enjoying Weekends and Vacations Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Craving a break from your routines? Discover why that might actually be sabotaging your happiness…as well as your progress.Molly Watts returns to the Change Academy to help me unravel the counterintuitive link between structure and relaxation. Learn how to craft routines that boost mental and physical well-being, make your time off more enjoyable, and ease the transition back into your normal schedule.Key Takeaways- It's important to challenge our assumptions about what "freedom" really means in our lives. True freedom often comes from embracing structure, not abandoning it. - When it comes to improved mental and physical well-being, the consistency of our routines matters more than optimizing them.- Building awareness of how routine disruptions affect us can help us make better choices.- Structure and routine are not the opposite of freedom, but the scaffolding that makes freedom possible. With practice, we can learn to find freedom within structure, leading to greater life satisfaction and achievement of our goals.Mentioned- Alcohol Minimalist Podcast with Molly Watts- Weighless Program for sustainable weight management Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Discover why viewing change as a lifelong journey is not just realistic, but liberating and exciting. Learn how to reframe personal growth as evolution rather than 'fixing' yourself, and explore the powerful concept of change as a form of self-expression. Whether you're working on health, finances, relationships, or any other area of life, this episode will equip you with a new perspective on sustainable personal development.Key Takeaways: Develop your 'change muscles': The ability to change is a skill that improves with practice and transfers across different areas of life.Adopt a flexible mindset: Life is dynamic, so our approach to change should be adaptable rather than rigid.Reframe change as evolution: Instead of 'fixing' what's broken, focus on growing into who you want to become.Shift from 'doing' to 'being': Align your actions with your desired identity for more sustainable change.View ongoing change as self-expression: Your growth journey is a unique way of expressing your values and aspirations. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

In a world obsessed with success, embracing failure seems a bit counter-cultural. But if it's good enough for the some of history's smartest and most successful figures, there's probably something the rest of us can learn. In fact, an outsized fear of failure could hold us back from our greatest achievements. Whether you're a perfectionist paralyzed by the fear of making mistakes, or a risk-taker looking to fail smarter, let's rewrite the script on what it means to fail -- and succeed -- in both personal and professional realms.Key Takeaways:Failure is a form of currency that you can use to purchase success.A growth mindset allows us to view challenges as opportunities for learning and improvement.Practice cognitive flexibility by examining failures from multiple perspectives.Approach setbacks with curiosity, analyzing them like a scientist to extract valuable insights.Remember that avoiding failure often leads to stagnation; taking risks is essential for growth. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

In this episode, we explore the role of practice in habit formation and how a thoughtful approach can accelerate your progress more than just mindless repetition. We also talk about the mental aspect of practice and how practicing better thoughts can drive better behaviors.Practice doesn't make perfect; it makes permanent - choose wisely what you reinforce.Key Takeaways:- What we repeat, we reinforce.  Be sure you are reinforcing the thoughts and actions that you want to strengthen- Beware the "streak" trap: While consistency is important, don't let a break in your streak derail your long-term progress- Quality beats quantity:  Focused, deliberate practice yields better results than mindless repetition.- Mental practice matters: Your thoughts and self-talk are as crucial to practice as physical actions. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Dr. Bethy Campbell joins Monica to explore the delicate dance of offering constructive criticism while maintaining positive relationships. Learn practical strategies for delivering feedback that empowers growth, builds trust, and respects autonomy.Whether you're offering feedback as a manager, colleague, spouse, or friend, this episode provides pro-level strategies that will transform your communication and foster meaningful change in others.Key TakeawaysWe earn the right to be able to offer feedback by focusing on the relationship first and establishing connection.Always precede constructive feedback with genuine praise to build trust and boost self-efficacy.Avoid using "but" when transitioning from praise to constructive feedback, as it tends to negate everything that came before.Frame constructive feedback positively by encouraging specific alternative behaviors rather than simply telling someone to stop doing something.When giving feedback, "strike when the iron is cold" to ensure emotions are not running high and both parties are receptive.Related ListeningEp #140: Growth Factor: How to ask for (and receive) feedbackLinksLife Directions Consulting with Dr. Bethy CampbellMeet me in Nashville for the ISCEBS Symposium Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Change is challenging, for all kinds of different reasons. But one thing that can make it more challenging than it actually needs to be is when we insist on going it alone.Whether you're aiming to improve your health, boost your productivity, or cultivate a new skill, having a solid support strategy can be the difference between frustration and success. But getting the people around you to support you in ways that you find supportive can be challenging. Here are some ways to set yourself up for success.Key TakeawaysBe specific when asking for support from friends and family. Don't expect them to read your mind – tell them exactly how they can help. Remember that unsupportive behavior from others is often more about their own insecurities than about you. Curate your environment to reflect the person you're becoming. Remove obstacles and add elements that propel you towards your goals.Seek out people who share your goals and motivations and are actively pursuing the kinds of things you want to incorporate in your life.Work with Me30 Day Nutrition UpgradeWeighless ProgramKeynotes and Workshops Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She's also a best-selling author and health coach. She's spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world.In this episode, Monica talks with Dr. Segar about her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails.HighlightsWhy it is hard to follow through on our best intentionsHow research on ADHD has influenced behavior changeThe concept of Goal ShieldingHow working memory affects our behaviors and how we can leverage itMichelle's "POP" 3-step process and why play is such an important aspect of itMentionedThe Joy Choice, by Michelle SegarMichelleSegar.com Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Goals come in different flavors--and they don't all work same way. By understanding the differences, we can uncover ways in which our goals may be a bit fuzzy, lacking support, in conflict with one another, or even just out of balance. That insight can help us fine-tune our efforts, helping us create lives that are healthier, happier, more productive, and more meaningful!Key Takeaways:Make sure that your emotional and outcome goals are supported by specific behavioral goals.There's an important difference between emotional goals (how we want to feel in our lives) and the desire to simply “feel better right now,” which can often lead us to act in ways that thwart our progress toward our actual goals.It can be hard to stay motivated by behavioral goals alone, so try to be clear on what emotional or outcome goals your behavioral goals are in service of. We also want to check our goals for alignment with our other goals and our values and adjust as necessary. Lab Experiment:Make a list of your current goals, objectives and aspirations and sort them into behavioral, emotional, and outcome goals.Does one category dominate your list? If most of your goals are behavioral, what sort of outcome or emotional goals will these behaviors lead to?Are your emotional goals supported by behavioral goals?Are your outcome goals supported by specific behavioral goals? Why do these outcomes matter to you; how do they align with your values and long-term vision?What emotional goals might your outcome goals serve? Do you have goals that are in conflict with one another? Can these two goals co-exist?If not, how do your values suggest you ought to proceed?Do your goals reflect the things you care about most? Do they bring you closer to a life that is aligned with your deepest values? MentionedWeighless Program for sustainable weight managementOvercoming stress and emotional eatingHappiness Trap by Russ HarrisEp #146: Sense foraging: How to do an end run around the DMN Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

The Default Mode Network, or DMN, is the part of your brain that drives your habitual actions and thoughts. When we feel “stuck” in unwanted behaviors or thought patterns, the DMN is running the show.You might think that the solution would be to somehow ratchet down DMN activity. Unfortunately, this is almost impossible to do. But it turns out that there's a surprisingly simple way to do an end run around that pesky DMN, and open up possibilities that have eluded us before.Key TakeawaysRecognize your DMN at work: Next time you find yourself stuck in a negative thought loop or unwanted behavior, pause and acknowledge that this might be your Default Mode Network (DMN) running on autopilot. Engage your senses to shift your mindset: When stress or old habits threaten to take over, try the "5-4-3" exercise: Observe 5 things you can see, 4 things you can feel, and 3 things you can hear. This simple practice can help break the DMN's hold. Embrace novelty in your routine: Look for small ways to introduce variety into your daily life, like taking a different route to work or trying a new type of exercise. Remember, even minor changes can boost your mood and broaden your perspective. Practice intentional sense foraging: Set aside time each day to deliberately tune into your sensory experiences. This doesn't require anything special - just pay attention to the sights, sounds, and sensations around you in everyday moments. Understand how stress affects your perception. When you're feeling overwhelmed, remember that stress can dampen your sensory perception. Try to counteract this by consciously tuning into your environment through your senses. MentionedBetter in Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life, by Norm Farb and Zindel Segal Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

There's definitely an art to planning. And we'll get into that in this episode. But here's the thing everyone forgets to tell you about planning: The real trick is actually not in making the plan. The real trick is in sticking to the plan you've made. We'll talk about why that is so darned hard--and how to get better at following through on your plans.Key TakeawaysPlanning provides structure, focus, and accountability. Without a plan, it's too easy for your goals and intentions to get lost in the shuffle of daily life. Having contingency plans allows you to adapt when obstacles arise, maintaining momentum and flexibility.Remember to be kind to your future self when making plans. Create plans that include not only productive tasks but also rest, relaxation, and treats. Even if your plans are not perfect, the act of sticking to them anyway (until you can adjust them) reinforces your identity as someone who keeps their commitments–even to themselves. Mentioned- Episode #138: Why goals are not always enough- Have a nagging question or a problem you're running up against, or just something you've noticed and want to share? Send an email or leave a voicemail and I'll discuss it (anonymously) in a future episode.- Learn more about the Weighless Program ★ Support this podcast ★

Being curios about our experiences (both internal and external) really is key to unlocking our progress and potential. But to be honest, it's a tricky one.Certain mental reactions often masquerade as genuine curiosity. In this episode, you'll learn to recognize these imposters and pivot instead to the kind of inquiry that actually move you forward instead of leaving you stuck in the same old repeating patterns. Key TakeawaysThe goal of curiosity is less about explaining what happened and more about exploring what might happen next.Don't be in a rush to get to "the answer." By slowing down the process we can access information that might not be immediately apparent. When we need something to be a certain way, it's hard to see what it actually is. The partner to curiosity is flexibility, looking for multiple ways to pursue an outcome. (Chances are, you'll need them all eventually).Not everything will work but, if we can be curious, everything can contribute to your success. MentionedLearn more about the Weighless ProgramHave a nagging question or a problem you're running up against, or just something you've noticed and want to share? Send an email or leave a voicemail and I'll discuss it (anonymously) in a future episode ★ Support this podcast ★

I'm betting you aspire to a future life that is at least a little bit better than it is now—perhaps you'll be a bit healthier, less stressed, more content. You're working towards a future in which you have achieved certain goals or milestones.What we don't always realize (or fully acknowledge) is that the choices we make today, the actions we do or do not take, are actually creating that future. For better or worse.  Let's make sure that Future You doesn't look back at today's choices with regret.Key TakeawaysStop waiting for the "perfect time" to start working towards your goals – resolve to begin today. Remember that obstacles and challenges are part of life's fabric, not temporary disruptions. Learn to progress despite them. Be aware of how often you prioritize others' needs over your own goals and the impact this may have on your life's trajectory.Commit to taking action, even if you're unsure of the perfect first step. Action often leads to clarity. Be willing to tolerate the discomfort of developing new skills or habits, rather than avoiding it and deferring your progress. It's important not to just visualize your end goal, but also the daily effort required to achieve it. MentionedChange Academy #139: Finding your whyChange Academy #106 Why insight isn't enoughChange Academy #6: The hidden cost of unmet goalsJoin us in the Weighless program ★ Support this podcast ★

Over the past 9 or so months, Karen has lost about 25% of her weight. Which is a big deal. But it's really not the headline of her story. Her story is really about shedding her lifelong identity as the one who could do everything for everyone. Instead, she realized that focusing on her own physical and emotional health was not only the most caring thing she could do for herself but was also the most caring thing she could do for all the people she cared about.Karen is one of the most inspiring people I've ever worked with and I want you to meet her. Key TakeawaysYou may be tempted to focus on the behaviors that you want to change. But developing healthier strategies to manage life's challenges is key to sustainable transformation.Prioritizing self-care may feel uncomfortable at first. But investing in your own wellbeing enhances your capacity to be there for others. It's not selfish; it's necessary. Stepping back can create space for others to rise to the occasion. You may be surprised at the growth and resilience this empowers in those around you. Change is an ongoing journey of growth, not a race to a fixed destination. Allow your vision of a "good life" to continue to evolve as you do. Be courageous in examining the patterns and beliefs that have kept you stuck. Take a "leap of faith" that the temporary discomfort of change will be worth it. Mentioned:Stress and Emotional Eating programWeighless program ★ Support this podcast ★

Do you know what separates the people who achieve lasting change from those who stay stuck? I've worked with hundreds of clients over the years and some clear patterns have definitely emerged.In this episode, I share the attitudes and behaviors that my most successful clients all embody - insights that can help propel your own progress, whether you're working with a coach privately, or in a group, or going it alone.  You'll learn practical strategies for taking ownership, staying motivated, and making real progress towards your goals. Key TakeawaysOnly when we are willing to take responsibility for our actions (or inactions) can we make the changes needed to achieve our goals.Regular reflection is critical to internalizing what you are learning and maintaining progress. Rather than passively waiting for solutions, think ahead, ask for what you need, and seek feedback. Commit to viewing failures as opportunities to learn and refine your strategies, rather than as reasons to give up.A coach's role is to provide perspective, accountability, collaborative problem-solving, and support. The motivation and the willingness to do the work must come from you.MentionedWeighless Program enrollment information ★ Support this podcast ★

Dr. Bethy Campbell joins Monica to discuss the rewards and potential pitfalls of seeking feedback–in both your professional and personal relationships. Concrete strategies and real-world examples show you how to elicit the most constructive feedback and then how to process and act on it for maximum benefit.Whether you're looking to improve your communication, enhance your work performance, or strengthen your personal relationships, this conversation is a must-listen for anyone committed to continuous improvement and personal growth.Key TakeawaysIf what you are really seeking is validation or reassurance, ask for that instead of asking for feedback. Asking first for specific examples of what is going well can make it easier to benefit from any constructive criticism that follows. Remember that giving feedback (especially to someone you care about) can be just as scary or challenging as being on the receiving end. When receiving feedback, confirming that you heard what the other person said is more important than disputing details or offering explanations.When feedback elicits a big emotional response, simply thank the person for their feedback and ask for time to process before responding. Get in touchSend us an email (hello@changeacademypodcast.com)Leave us a voicemail (changeacademypodcast.com/voicemail) ★ Support this podcast ★

In this episode, we're exploring an aspect of change that can be really tricky: figuring out why making this change is important to you. It doesn't sound like it would be that hard.  But often it takes a little digging to get at the true heart of our WHY, our compelling reason. Whether your goals have to do with your health, finances, career, relationships, or anything else, uncovering your compelling reason is crucial. Because it not only increases your chances of success; it also bolsters your overall mental and emotional health. Key TakeawaysKnowing what you want to change (or how you're going to go about it) often isn't enough to overcome the counter-pressure of the status quo.A lack of alignment between our goals and our values causes internal conflict that reduces our resilience to everyday stresses.When we pursue changes or goals that are about other people's expectations or approval, succeeding may not be as satisfying or rewarding as we thinkWanting to avoid something bad is just as valid a reason as wanting to obtain something good. But it is a different sort of why.Action StepsMake a list of your reasons for wanting to accomplish a certain goal or create a specific change. For each reason, ask yourself: But why do I want that? What would that bring into my life? Then what? Keep asking that question until your answers feel connected to what you value most.Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

We are a society of goal-setters. If you're not setting and achieving goals, you're not living your best life. Or so we're told. And goals do have their place. The thing is that goals (alone) are not enough to really move us forward in the ways that matter most. In order to that, they have to be woven into a larger fabric that also includes our core values. In this episode, we talk about how to do that.Takeaways:A goal often involves achieving a certain result or crossing a certain finish line. But goals often lose their power to motivate us as soon as we achieve them.An objective goes beyond “I want to achieve this” more into the territory of “this is who and how I want to be.”Think about what objective or identity each of your goals contributes to. This ensures that even short-term achievements are connected to long-term objectives. Listening to podcasts does not create change. You have to actually put these insights and tools to work in your own life.Mentioned:Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Why is it sometimes so darned hard to just do the things that we KNOW will make us healthier, happier and more effective in our jobs and lives?Behavioral activation offers us a framework for understanding and responding to that familiar situation of not wanting to do the thing that we know will actually move us forward.Joining me on the show today is Dr. Bethy Campbell, a clinical psychologist, teacher, and coach who regularly stops by the Change Academy to help us make sense of our own brains.Four Ways We Get Stuck (and How to Get Unstuck)Overcoping (aka doubling down):: Excessive or overly intense efforts to manage stress or negative emotions. What to do: Set realistic goals, prioritize, and establish boundariesAvoidance (aka procrastination): Staying away from situations, activities, or thoughts that are distressing. What to do: Break the task or behavior into small stepsWithdrawal (aka isolating): Staying away from people and activities that you previously enjoyed; refusing to ask for help or support. What to do: Actively seek out social interactions and engaging activitiesUnintentionality (aka numbing): Lack of awareness or conscious control over behaviors: engaging in mindless activity that may not be that rewarding. What to do:  Set limits on mindless activities, create structured routinesMentioned- Change Academy #115: How to transform difficult emotions into powerful insights- Change Academy #11: The Attention Intention Action cycle Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Kurt Nelson and Tim Houlihan are the co-hosts of the Behavioral Grooves podcast and heavy hitters in the behavioral sciences. In this episode, the three of us trade notes on what we've learned from years of podcasting and behavioral coaching and how it impacts our ability to work with our own behavior challenges. (Yup, we still have them!) Key TakeawaysCuriosity allows for both open-mindedness and critical thinking.Trusted sources are a valuable short-cut but can't completely replace our own judgement. Building a bigger toolkit is great but you still need to know which tool to pick upLife is a series of experiments with an awful lot of uncontrolled variables. The wonderful/awful thing about asking for feedback is that you might get itWho do you want on your behavior change team?Mentioned Behavioral Grooves podcastThey thought we were ridiculous: The unlikely story of behavioral economicsBrain/Shift JournalNutrition GPA appChange Academy #134: Why behavioral economics shouldn't be the only tool in the toolboxChange Academy #123: How to build the circle that supports your best workChange Academy #50: Motivation and Accountability ★ Support this podcast ★

It's a very natural human tendency to compare ourselves to the people around us–and even to the people we see portrayed in the media. And like so many other behavioral tendencies, this one is a double-edged sword.   Looking at what others have achieved can inspire us to greater effort. It can also make us feel like crap.  And we don't want that!Today, we're delving into the psychology behind why we are driven to compare ourselves to others, the impact it can have on our mental well-being, and some strategies to help you avoid the compare-and-despair cycle.TakeawaysRecognize that comparing ourselves to others can either motivate us or lead to feelings of inadequacy, depending on our mindset and circumstances.Be aware of specific situations or people that prompt you to engage in unhealthy comparisons and find ways to either avoid these triggers or change your reaction to them.Shift your perspective from others to your own journey. Measure your success against your past achievements rather than against others' accomplishments.Implement a regular practice of acknowledging what you're thankful for, which can transform your viewpoint from comparison to appreciation.Remember that everyone's path, including yours, is distinct and equally valuable. Embracing this viewpoint can diminish the urge to compare and help you appreciate the uniqueness of your own and others' life experiences.MentionedStronger Bones Workshop on April 13th ★ Support this podcast ★

Behavioral economics has given us a lot of insights into how we can influence our own and other's behavior. But the approach has some serious limitations, especially when applied to promoting health behaviors.Joining me on the podcast is Michelle Segar, a frequent guest here on the Change Academy. Michelle is an NIH-funded researcher at the University of Michigan. She's also a best-selling author and health coach whose work focuses on fostering behavior change that can survive the complexity and unpredictability of the real world.TakeawaysTake some time on a regular basis to reflect on how your personal values, beliefs, and motivations align with your desired behavioral changes (and vice versa!)Acknowledge emotional and psychological issues that may present barriers to change. Consider seeking support from a mental health professional, especially if you face challenges like depression, anxiety, or past trauma.Take a look at your social and physical environment and think about how these factors impact your behavior. Consider where you might find supportive communities or how altering your environment might encourage positive habits.Consider getting involved with community initiatives or advocacy groups that are working to address broader societal issues that impact our ability to choose healthier behaviors.  For example, groups advocating to make our cities and neighborhoods more walkable or bike-friendly, or organizing mobile farmer's markets, or upgrading local recreational facilities.  MentionedThey Thought We Were Ridiculous (5-part series on the history of Behavioral Economics)Better habits aren't the answer?   (Change Academy Ep #111, with Michelle Segar)No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, by Michelle SegarThe Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, by Michelle Certification program for health coaches --Stronger Bones: Practical Strategies for Lifelong Bone Health - Sign up for the LIVE WORKSHOP at http://changeacademypodcast.com/bones ★ Support this podcast ★

What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn't actually the way to get ahead?In today's episode, I'm talking to author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are most important to us.This is sometimes a bit painful. because so much of it has to do with confronting some of the hard limits that we like to pretend don't exist. But, as you'll hear, there is ultimately a profound relief and freedom to be found in facing finitude. TakeawaysTry to find satisfaction in the journey toward your goals, rather than postponing fulfillment until they are achieved​​.Cultivating your ability to be present to everyday, even mundane, moments can lead to a deeper appreciation of life as it unfolds.Understand that every choice has its consequences, and it's impossible to avoid negative outcomes entirely.Some of the most meaningful experiences in life are not the result of meticulous planning or pursuit but unexpected and unplanned.Being present is a skill that can be practiced in everyday situations like waiting in line or working in the office​​–and not just on the meditation cushion or yoga mat.Books and courses by Oliver BurkemanTime Management Video Course (BBC/Maestro) Use the discount code CHANGES30 to save 30%!The Antidote: Happiness for People Who Can't Stand Positive Thinking4,000 Weeks: Time Management for MortalsAlso Mentioned50K Mile Tune-up Listening Guide and Workbook ★ Support this podcast ★

Over the years, I have worked with a lot of people on various aspects of behavior change–mostly having to do with health behaviors.  I have witnessed and celebrated some amazing breakthroughs and successes.But I have also seen people stumble and struggle. Regularly. Something happens and they fall back into old habits or patterns that they'd successfully moved away from.It's disappointing but it's not a tragedy.  Because this is just part of the change process. What I do find tragic–and unnecessary–is when these lapses cause people to people give up entirely.Today, we're going to talk about how to survive these inevitable episodes and get yourself back in the game more quickly.Key TakeawaysSetbacks are a natural part of the change process and do not negate previous progress.Refrain from attaching a negative story to a lapse, as it can lead to further setbacks.Approach setbacks with curiosity and self-compassion; seek to understand the underlying causes. Rebound from setbacks by learning from them and redirecting energy back towards the goal.A supportive community can provide reflection, encouragement, and valuable insightsMentioned in this EpisodePermission giving thoughts  (Change Academy episode)Weighless program ★ Support this podcast ★

Is there something in your life that's been driving you crazy for a while? Some situation at work that you find yourself venting to your spouse about every night at dinner? Or maybe a recurring conflict with your partner or your kids that never seems to be adequately resolved? Do you find yourself ruminating over a problematic situation every time you have a moment alone in the car?In this episode, Dr. Bethy Campbell and I are sharing a 4-step process that can help you exit that complaint loop and actually move toward positive change. Bethy is a clinical psychologist, a marriage and family therapist.The technique that we're talking about today is taken from her book on Helping Skills, a book that would be a great resource if you are in a situation where you're frequently called upon to provide guidance and emotional support.But this absolutely an approach that can (and should) apply to your own knotty situations.Key TakeawaysComplaining has its place. When done constructively, it can help us acknowledge and process pent-up feelings, and encourage self-awareness and self-compassion. Repetitive, non-constructive complaining–in addition to wearing out our friends and loved ones patience–increases our stress and hinders problem-solving. Reorienting the language we use to talk about the problem can help us see more possibilities for resolution or change. If you don't have a trusted partner to help you reflect, journaling or recording voice memos can help you spot and reframe unhelpful language. Mentioned in this episodeConverting good intentions into action (Change Academy episode #129)Helping Skills Training for Non Professional Counselors (Enter the promo code ADC24 for 30% off)Dr. Bethy Campbell's mailing list ★ Support this podcast ★

In this conversation with a recent “graduate” of the Weighless program, Lauren shares some of the key insights that helped her permanently transform her physical and mental health.Lauren is a healthcare professional herself, with a front row seat to some of the consequences of unhealthy habits and lifestyles. She had plenty of motivation to change. And yet, she still needed some support to turn that knowledge into consistent behavior change.As you'll hear, Lauren was a little surprised at how much of the work of behavior and lifestyle change is actually about some key mental shifts–including one that really struck me as critical. Key Takeaways:We often just focus on the outward behaviors we want to change, but the inner work is key.Your progress depends on what you want for yourself, not how you stack up to others.Taking care of ourselves well doesn't necessarily take more time than neglecting our needs.Taking time to consider our desires and preferences can help us design behavior changes that are more sustainableModeling self-care and healthy behaviors for our kids is a gift with long-term benefits.Mentioned in this Episode:Weighless Program enrollment info ★ Support this podcast ★

There's clearly no shortage of good intentions in the world, and most of them actually have to do with health. People want to get into shape, they want to eat better, they want to lose weight. Unfortunately, very few of these good intentions get converted into reality.Believe it or not, there's a technical term for this: It's called the intention behavior gap. And in this episode, I want to share with you some research-based strategies for bridging the gap between good intentions and healthy habits.Key Takeaways- We waste a lot of time problem-solving issues that aren't really what's getting in the way.- Clarity on goals and strategies is more important than how much time or money we have to spend on something.- Willpower does not exist in a vacuum. It is supported by a range of other behavioral attributes.- Even more important than planning is flexibility when things don't go according to plan.Mentioned30 Day Nutrition Upgrade program - https://nutritionovereasy.com/upgrade ★ Support this podcast ★

Careers are one of the ways that we find meaning and purpose in our lives.  Not the only way, of course.  But what if you wake up one day and realize that your true purpose might be better fulfilled by doing something other than what you originally trained for.  Now what?!Design thinking offers tools and processes that can help us both imagine and then execute big shifts in our lives. Lisa Waltuch and her business partner, Jen Sullivan, are co-founders of Encore Retreats, where they host transformational getaways and events. Lisa also has her own practice as a Life Coach through Thrive Coaching, where she uses design thinking to help her clients imagine and then inhabit really big changes. I thought she'd be the perfect person to talk about this with.Takeaways-Your true purpose might be better fulfilled by doing something other than what you originally trained for. Instead of asking “What did I train to do?” ask “What impact do I want to have?”- You are never too old (or too successful) to choose a new path. You can make bold changes at any life stage.- Don't let yourself be shackled by what has come before. Ask yourself, “How do I want my life to unfold or evolve from here?- Some of your values may have shifted throughout your life. Mind-mapping can help you explore your current values, which can help you design a life of great happiness and satisfaction.Mentioned8 Things You Need to Create Lasting Change (listening guide)Encore RetreatsMind Mapping Exercise ★ Support this podcast ★

I was recently exchanging emails with someone who was struggling to change some unhelpful behaviors. He wrote:  “I do really well for a couple of days and then I go totally off the rails again. It's such a vicious cycle. I just need to be be more disciplined.”And if there is something that you are struggling to change, you've probably thought the same thing. But I don't think summoning up more discipline is necessarily the answer. In this episode, I'm talking with someone who found a better way to create positive change and momentum–which led to dramatic improvements in her health.As you listen, think about how the specifics of her translate into whatever you're working on and the kind of effort you are applying to that work.Key TakeawaysInstead of focusing on the behaviors you're trying to change, take a look at the thoughts and beliefs that are driving these behaviors.When it comes to lasting behavior change, self-awareness will get you a lot further than will power. If you are frustrated with your results, ask yourself if you are happy with the effort that you are putting in to create them.Being able to ask for (and accept) help or support is an under-rated super powerOffering support to others is a great way to access wisdom and insight that can be applied to your own situation.MentionedFind out more about Weighless Program ★ Support this podcast ★

I've decided that my special word for 2024 is Reboot. Much of my last year was consumed by the reboot of the Weighless program–a coaching program that I launched with Brock Armstrong 7 years ago, and which has now been now relaunched in a new format that I think is its best version yet. The Change Academy is not about weight management, per se. My goal in this podcast is to give you tools that you can apply to create positive change in any aspect of your life. But in this episode, I want to talk more specifically about the Weighless Program and take you behind the scenes of our recent reboot. If that is not of interest, you might want to check out our introductory series The 8 Things You Need to Create Change, or the more intensive series called the 50,000 Mile Tune up.  There are free listening guides available for both of them and either one of them would be a great way to charge up your batteries for your own reboot, or whatever else 2024 has in store for you.MentionedWeighless Program enrollment detailsSee exactly what's in the Weighless curriculumListen in on a Weighless Office HoursListening Guide for 8 Things You Need to Create ChangeListening Guide for the 50K Mile Tuneup ★ Support this podcast ★

This is the last of a special 5-part Mindset Reset–a little bonus series to help us get our mindset tuned up as we head into the New Year, and into whatever new projects and objectives we're hoping to tackle. This last mindset reset is really the key to any change you are working on: Remembering that we are all works in progress.Whether or not you're thinking about joining the Weighless Program, I hope you've found this special Mindset Reset series helpful. Our  program members often tell us that these mindsets positively affect other aspects of their lives: their relationships, their work/life balance, how they spend their valuable time, the environment they create for themselves, and their overall life satisfaction.And if you are considering joining us, we delve much MUCH deeper into mindset (and so many other things) in the program.  We have a new group starting on January 1st. Learn more about the Weighless Program ★ Support this podcast ★

We have reached the fourth installment our special 5-day Mindset Reset series and this reset is a juicy one. Many of us have learned the unhelpful habit of moralizing our food choices. Here's a more helpful way to think about the choices we make. If you're interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life.  We have a new group starting on January 1st and if you could use some support with weight management in the New Year I'd love to have you join us! Learn more about the Weighless Program ★ Support this podcast ★

This is the third installment our special 5-day Mindset Reset and we're talking about balancing our approach to food as a source of both nourishment and pleasure. As with most of the things we talk about here in the Change Academy (and in the Weighless Program), the real payoff is in the implementation. So, don't just listen. Make sure some rubber is meeting the road. If you're interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life.  We have a new group starting on January 1st and if you could use some support with weight management in the New Year I'd love to have you join us! Learn more about the Weighless Program ★ Support this podcast ★

This is Part 2 of our special 5-part Mindset Reset series–a little bonus series to help us get our mindset tuned up as we head into the New Year.  In this reset, we're talking about how we recover from setbacks.Because this series was originally developed to accompany the Weighless Program, the examples here focus on typical dieting behaviors and mindsets. But even if that's not what you're working on, I bet you can translate these insights into whatever you are working on.  If you're interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life.  We have a new group starting on January 1st and if you could use some support with weight management in the New Year I'd love to have you join us! Learn more about the Weighless Program ★ Support this podcast ★

For this last week of the calendar year, we're departing from our usual format to bring you a special 5-day series called the Weighless Mindset Reset. The New Year is a time when many people resolve to eat healthier. Unfortunately, those resolutions have typically crashed and burned by the second week of January.  By taking a little time to tune up our mindset, I think we can greatly improve our chances of converting our New Year resolutions into more lasting behavior change. This series was originally developed to give people who were interested in the Weighless Program a taste of the kind of work we do in that program. (Mindset of course is only one aspect of that program, but it's an important one.) We'll be sharing a new Mindset Reset every day between now and New Year's Eve. If this series resonates with you and you're ready to take the next step,  our next group program begins on January 1st. Learn more about the Weighless Program  ★ Support this podcast ★

There are apps and devices that help us what we eat, weigh, spend, save, how much water we drink, how many steps we take. But what is all of this tracking doing for us? Are we using these tools and this information to improve our wellbeing or have we succumbed to the tyranny of tracking? Joining me on the podcast is registered dietitian and workplace wellness consultant Cassie Christopher. Tracking is a a topic that comes up a lot for each of us in the coaching work that we do and in this episode, we explore what tracking offers, where it often goes wrong, and how we can leverage the benefits without it becoming an unhealthy or unhelpful practice.  I'm also excited to share that the Weighless Program is once again accepting new members! The next group begins on January 1st. All the details are at weighless.life/enroll.MentionedLearn more about the Weighless ProgramLearn more about Cassie Christopher's work ★ Support this podcast ★

If anyone is telling you they can guarantee that you will succeed (as long as you follow their method or their strategy or whatever), they are not being upfront with you. Here's the hard truth: If you want to succeed, you have to be willing to risk failing. In fact, if there is anything that actually does guarantee success, it's being willing to fail–repeatedly if necessary.But let's not make this harder than it needs to be. In this episode, I (and a bunch of former clients) talk about how to make this easier.Key Takeaways- It's easy to see our past failures as evidence that we can't succeed. But failure is the foundation for virtually every success.- We never know ahead of time which attempt will be the one that actually works. - Instead of asking yourself “What if I fail?, ” ask yourself “What if this works?” - Your willingness to learn and grow is ultimately more powerful than your determination to reach a certain specific goal or outcome. MentionedAttend Weighless Program Info Session (Dec 14th, 2023)Molly Watts (Alcohol Minimalist podcast)Zahra's storyAndrew's storyErika's storyMarieka's story ★ Support this podcast ★

Today, I'm sharing a bit about my circle of support and inviting you to evaluate your own network. Who are you grateful for? Where might your support network need a little building out? Whose support network are you a part of and how do you support them?Many of us have bigger and more varied support networks than we even realize–or fully take advantage of.And for those whose networks are a little threadbare, I have some ideas on how to shore those up.Key Takeaways- A more effective gratitude practice is to reflect not just on the things that we're grateful for but the people and circumstances that make them possible.- There may be people in your support network that you've never actually met. But they've contributed to your growth through their work or example.- Feeling gratitude is good for you; Expressing gratitude multiplies the good.- Thinking of ways you can support others is a great way to build your own circle of support.AcknowledgedBurnout by Emily and Amelia NagoskiCultivate BrandsQuick and Dirty Tips networkCassie Christopher, MS, RDNBethy Campbell, PhDMolly Watts, Alcohol Minimalist podcastEncore RetreatsFood We Need to Talk with Juna GjataFit is Freedom with Kelly HowardTiny Leaps, Big Changes with Gregg ClunisTicora Davis, Creator's Law FirmStacey Harris, Uncommonly MoreTara McMullin, What WorksOliver Burkeman ★ Support this podcast ★