When we know better, we do better. Here's why.

Change Academy

Ep 129: Why it’s so hard to convert good intentions into action

34:07

In this insightful episode of The Innovators & Investors Podcast, host Kristian Marquez sits down with Jay Crone, Managing Director and Venture Capitalist at Deloitte Ventures, to explore the firm’s strategic approach to corporate venture capital. Jay shares Deloitte Ventures’ investment thesis, focusing on supporting innovative Canadian startups at Series A and B stages across key sectors like cybersecurity, climate tech, fintech, future of work, health tech, and AI. Listeners will gain an inside look at how Deloitte leverages its vast network of 1,500 partners and 15,000 employees to source deals and add value beyond capital by helping startups navigate Deloitte’s complex ecosystem and access enterprise clients. Jay also discusses his diverse career journey—from government and investment banking to entrepreneurship and corporate VC—and how those experiences shape his investment philosophy. The episode delves into Deloitte’s due diligence process, the importance of founder relationships, and the firm’s strategic role as a co-investor. Jay highlights emerging trends, particularly the promise of vertical AI tailored to industry-specific needs, and shares his bullish outlook on fintech innovations like stablecoins and cross-border payments. He offers candid advice for entrepreneurs on risk-taking and aligning business vision with funding goals. This episode is a must-listen for founders, investors, and anyone interested in the evolving landscape of corporate venture capital and innovation in Canada. Learn more about Jay's work at https://www.deloitte.com/ca/en/services/program/ventures.html Connect with Jay on LinkedIn at https://www.linkedin.com/in/jaycrone/ Think you'd be a great guest on the show? Apply at https://finstratmgmt.com/innovators-investors-podcast/ Want to learn more about Kristian Marquez's work? Check out his website at https://finstratmgmt.com…

about a year ago 15:09

MP3•Episode home

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 Takeaways

1. 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 Episodes

Ep 11: The Attention, Intention, Action Cycle

Interested in having Monica present at your next live or virtual event? Learn more.

★ Support this podcast ★

185 episodes

#Self-Improvement #Monica Reinagel #Habits #Mindset #Nutrition #Monica Reinagel, MS, LDN #Behavior #Wellbeing #Wellness #Coaching #Fitness #Podcasting Education #Health and Well-Being #Corporate

When we know better, we do better. Here's why.

Change Academy

37 subscribers

published about a year ago

MP3•Episode home

Ever wondered why some changes seem impossible to sustain while others just click?

It’s not magic—it’s science.

Key Takeaways

Related Episodes

Ep 129: Why it’s so hard to convert good intentions into action

Ep 11: The Attention, Intention, Action Cycle

Interested in having Monica present at your next live or virtual event? Learn more.

★ Support this podcast ★

185 episodes

#Self-Improvement #Monica Reinagel #Habits #Mindset #Nutrition #Monica Reinagel, MS, LDN #Behavior #Wellbeing #Wellness #Coaching #Fitness #Podcasting Education #Health and Well-Being #Corporate

All episodes

1
How to find (and fix) your rate-limiting step 24:34

13 days ago24:34

24:34

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 Takeaways Bottlenecks 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 ★…

1
How to "Recession-Proof" Your Commitments to Yourself 22:17

5 weeks ago22:17

22:17

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 Takeaways Identify 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 ★…

1
Success always lags. Here's how to take the lead. 23:11

7 weeks ago23:11

23:11

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 Takeaways Lagging 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 ★…

1
Should you walk away or double down? How to know. 17:39

19 weeks ago17:39

17:39

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 Takeaways 1. 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? Mentioned Ep 488 of the What Works podcast with Tara McMullin The 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 ★…

1
A sure-fire way to set yourself (and others) up for failure 16:32

22 weeks ago16:32

16:32

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 ★…

1
Transcending the grind: How to thrive in the job you have now 31:48

24 weeks ago31:48

31:48

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 it Whether 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. Mentioned Reimagining Workplace Well-Being: Fostering a Culture of Purpose, Connection, and Transcendence , by Jessica Grossmeier Connect with Jessica on LinkedIn Free resources Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

1
When we know better, we do better. Here's why. 15:09

26 weeks ago15:09

15:09

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 Takeaways 1. 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 Episodes Ep 129: Why it’s so hard to convert good intentions into action Ep 11: The Attention, Intention, Action Cycle Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

1
How to cope when your life goes completely off the rails 31:08

28 weeks ago31:08

31:08

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 Takeaways Many 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. Mentioned Life Directions Consulting with Dr. Bethy Campbell Wellness Works Here Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

1
Resolution Remix: A 3-Step Ritual That Sets You Up for Success 21:07

29 weeks ago21:07

21:07

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 ★…

1
Going beyond pros and cons to get to the heart of tough decisions 23:26

31 weeks ago23:26

23:26

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 ★…

1
Escaping the pleasure trap: How to break highly rewarding habits 21:48

33 weeks ago21:48

21:48

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 Takeaways 1. 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 habits Mentioned Ep #156: Why we resist positive change Ep #157: What to do with negative thoughts Get email notifications when new episodes publish Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

1
What to do with your negative thoughts 16:01

34 weeks ago16:01

16:01

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 Takeaways Remember 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 Episode Decision Tree Worksheet Episode #156: How to Overcome Your Resistance to Change Workbook/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 ★…

1
How to overcome your resistance to change 19:03

36 weeks ago19:03

19:03

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 stubbornness - Be alert to the four ways that resistance might show up: emotionally, cognitively, socially, and physically - Instead of fighting resistance, get curious about what it's trying to protect - Take the smallest possible step toward desired change to build confidence gradually Lab Experiment Step 1: Awareness The 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: Curiosity When 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 Listening Episode #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 ★…

1
Year-End Recalibration: Let's Make These Last Two Months Count 14:05

37 weeks ago14:05

14:05

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 ★…

1
The Surprising Secret to Enjoying Weekends and Vacations 32:57

39 weeks ago32:57

32:57

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 ★…

Change Academy

1
Why Change Takes Forever (and Why That’s So Awesome!) 19:53

40 weeks ago19:53

19:53

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 ★…

Change Academy

1
The Alchemy of Failure: Finding the treasure hiding in our mistakes 22:21

41 weeks ago22:21

22:21

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 ★…

Change Academy

1
What (and how) you practice matters hugely. Choose well. 18:16

43 weeks ago18:16

18:16

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 ★…

Change Academy

1
The ultimate guide to giving feedback that gets positive results 28:09

45 weeks ago28:09

28:09

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 Takeaways We 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 Listening Ep #140: Growth Factor: How to ask for (and receive) feedback Links Life Directions Consulting with Dr. Bethy Campbell Meet 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 Academy

1
How to create a more effective support strategy 17:20

47 weeks ago17:20

17:20

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 Takeaways Be 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 Me 30 Day Nutrition Upgrade Weighless Program Keynotes and Workshops Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

1
Revisiting the Joy Choice with Michelle Segar 31:49

48 weeks ago31:49

31:49

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. Highlights Why it is hard to follow through on our best intentions How research on ADHD has influenced behavior change The concept of Goal Shielding How working memory affects our behaviors and how we can leverage it Michelle's "POP" 3-step process and why play is such an important aspect of it Mentioned The Joy Choice, by Michelle Segar MichelleSegar.com Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

1
3 types of goals and what they reveal about you 18:22

50 weeks ago18:22

18:22

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? Mentioned Weighless Program for sustainable weight management Overcoming stress and emotional eating Happiness Trap by Russ Harris Ep #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 ★…

Change Academy

1
Sense foraging: How to do an end run around your DMN 22:12

51 weeks ago22:12

22:12

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 Takeaways Recognize 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. Mentioned Better 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 ★…

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Why even a great plan isn't always enough 22:53

1 year ago22:53

22:53

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 Takeaways Planning 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 Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

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We're told to "Be curious!" Why that's easier said than done. 19:53

1 year ago19:53

19:53

Being curious 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 moves you forward instead of leaving you stuck in the same old repeating patterns. Key Takeaways The 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. Mentioned Learn more about the Weighless Program 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 Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

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How we cheat ourselves of the future we dream of 16:05

1 year ago16:05

16:05

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 Takeaways Stop 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. Mentioned Change Academy #139: Finding your why Change Academy #106 Why insight isn’t enough Change Academy #6: The hidden cost of unmet goals Join us in the Weighless program Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

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How being selfish can be an act of service 27:21

1 year ago27:21

27:21

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 Takeaways You 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 program Weighless program Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

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Roadmap for Success: The practices that lead to real change 25:06

1 year ago25:06

25:06

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 Takeaways Only 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. Mentioned Weighless Program enrollment information ★ Support this podcast ★…

Change Academy

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Growth Factor: How to ask for (and receive) feedback 33:14

1 year ago33:14

33:14

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 Takeaways If 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 touch Send us an email (hello@changeacademypodcast.com) Leave us a voicemail (changeacademypodcast.com/voicemail) Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

1
When motivation is a struggle, it's time to realign your why 19:21

1 year ago19:21