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

Change Academy

Connect with Jessica on LinkedIn

19:15

Can AI compress the years long research time of a PhD into seconds? Research scientist Max Jaderberg explores how “AI analogs” simulate real-world lab work with staggering speed and scale, unlocking new insights on protein folding and drug discovery. Drawing on his experience working on Isomorphic Labs' and Google DeepMind's AlphaFold 3 — an AI model for predicting the structure of molecules — Jaderberg explains how this new technology frees up researchers' time and resources to better understand the real, messy world and tackle the next frontiers of science, medicine and more. For a chance to give your own TED Talk, fill out the Idea Search Application: ted.com/ideasearch . Interested in learning more about upcoming TED events? Follow these links: TEDNext: ted.com/futureyou TEDAI Vienna: ted.com/ai-vienna Hosted on Acast. See acast.com/privacy for more information.…

about a year ago 31:48

MP3•Episode home

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

Free resources

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

Change Academy

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

Change Academy

37 subscribers

published about a year ago

MP3•Episode home

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.

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

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 ★

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

Change Academy

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

21 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 ★…

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

6 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 ★…

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

8 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 ★…

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

20 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 ★…

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

23 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 ★…

Change Academy

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

25 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 ★…

Change Academy

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

27 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 ★…

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

29 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 ★…

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

31 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 ★…

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

32 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 ★…

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

34 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 ★…

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1
What to do with your negative thoughts 16:01

35 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 ★…

Change Academy

1
How to overcome your resistance to change 19:03

37 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 ★…

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

38 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 ★…

Change Academy

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

40 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 ★…

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

41 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 ★…

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

43 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 ★…

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

45 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 ★…

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

47 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 ★…

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

48 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 ★…

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1
Revisiting the Joy Choice with Michelle Segar 31:49

50 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 ★…

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

51 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 ★…

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

1 year 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 ★…

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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 ★…

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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 ★…

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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 ★…

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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 ★…

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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 ★…

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

1 year ago19:21

19:21

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 Takeaways Knowing 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 think Wanting 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 Steps Make 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. Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How to make sure you've set the right goals 12:43

1 year ago12:43

12:43

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 ★…

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How to do the things that you don’t want to do 27:44

1 year ago27:44

27:44

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 boundaries Avoidance (aka procrastination): Staying away from situations, activities, or thoughts that are distressing. What to do: Break the task or behavior into small steps Withdrawal (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 activities Unintentionality (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 routines Mentioned - 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 ★…

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How behavior change experts work on their own difficult habits 30:45

1 year ago30:45

30:45

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 Takeaways Curiosity 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 up Life 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 it Who do you want on your behavior change team? Mentioned Behavioral Grooves podcast They thought we were ridiculous: The unlikely story of behavioral economics Brain/Shift Journal Nutrition GPA app Change Academy #134: Why behavioral economics shouldn't be the only tool in the toolbox Change Academy #123: How to build the circle that supports your best work Change Academy #50: Motivation and Accountability Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Why we can't help comparing ourselves to others 14:38

1 year ago14:38

14:38

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. Takeaways Recognize 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. Mentioned Stronger Bones Workshop on April 13th Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Why behavioral economics shouldn't be the only tool in the toolbox 33:43

1 year ago33:43

33:43

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. Takeaways Take 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. Mentioned They 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 Segar The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise , by Michelle Certification program for health coaches Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Looking for happiness in all the wrong places, with Oliver Burkeman 36:27

1 year ago36:27

36:27

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. Takeaways Try 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 Burkeman Time Management Video Course (BBC/Maestro) Use the discount code CHANGES30 to save 30%! The Antidote: Happiness for People Who Can't Stand Positive Thinking 4,000 Weeks: Time Management for Mortals Also Mentioned 50K Mile Tune-up Listening Guide and Workbook Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How to get back on track instead of sabotaging your progress 12:17

1 year ago12:17

12:17

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 Takeaways Setbacks 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 insights Mentioned in this Episode Permission giving thoughts (Change Academy episode) Weighless program Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How to stop complaining and find the path to positive change 36:19

1 year ago36:19

36:19

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

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The inner work that makes outward change more possible 23:07

1 year ago23:07

23:07

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 sustainable Modeling self-care and healthy behaviors for our kids is a gift with long-term benefits. Mentioned in this Episode: Weighless Program enrollment info Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Why it’s so hard to convert good intentions into action 15:45

1 year ago15:45

15:45

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. Mentioned 30 Day Nutrition Upgrade program - https://nutritionovereasy.com/upgrade Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How to know when it’s time to make a big change 39:00

2 years ago39:00

39:00

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. Mentioned 8 Things You Need to Create Lasting Change (listening guide) Encore Retreats Mind Mapping Exercise Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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What if you didn’t have to be more disciplined to succeed? 26:45

2 years ago26:45

26:45

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 Takeaways Instead 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 power Offering support to others is a great way to access wisdom and insight that can be applied to your own situation. Mentioned Find out more about Weighless Program Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Making the most of a reboot (Behind the scenes) 19:02

2 years ago19:02

19:02

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. Mentioned Weighless Program enrollment details See exactly what’s in the Weighless curriculum Listen in on a Weighless Office Hours Listening Guide for 8 Things You Need to Create Change Listening Guide for the 50K Mile Tuneup Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Special Series: Mindset Reset #5 5:52

2 years ago5:52

5:52

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

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Special Series: Mindset Reset #4 6:36

2 years ago6:36

6:36

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

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Feeling uninspired or unmotivated by your goals? This could be the missing element 31:46

2 years ago31:46

31:46

Late breaking news! Kelly is giving Change Academy listeners an electronic copy of her new book for free! Scroll down for the link to that I met Kelly Howard a few months ago, when she invited me to be a guest on her podcast. I loved the concept of her podcast, which is that fitness is not just another chore that we’re supposed to do. It is a gateway to more freedom. Kelly takes that message beyond her podcast and into the real world, where she runs a company that offers hiking, biking, backpacking, and kayaking adventures, as well as fitness coaching programs to help people prepare for those adventures. In other words, fitness is not the real goal. Fun and freedom are the goals, and fitness makes those possible. It’s a perfect example of something we talk about all the time here, which is how important it is to have a compelling why, and to align our goals to our larger objectives. In this conversation, you’ll hear how Kelly applies those principles to the work that she does. But these insights apply just as well to any other goals that you may be working on. Takeaways: For most of the things we want to achieve, being consistent is more important than achieving mastery. The value of creating a detailed plan always has to be balanced with the flexibility that allows us to pivot when plans go awry We need to be just as intentional about rest and recovery as we are about effort Specific events can be great things to work toward. But don’t forget to think about–and plan for–what comes next. Mentioned: Fit is Freedom podcast Episode #95 Brock’s morning warm up Fit: Active and Ageless for Life , by Kelly Howard ( Free copy for Change Academy members! ) Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How satisfied are you with your life? (Your health may depend on it) 15:42

2 years ago15:42

15:42

Part of living your best life involves thinking–at least a little–about how you can set yourself up to live a good life in the future. If you’re of a certain age, you might keep track of things like your cholesterol or your blood pressure. Or, you might keep an eye on your 401K balance, with an eye toward ensuring future well-being. But there’s another lesser-known metric that can also be predictive of both your current and your future health and longevity. Just like those other markers, it’s a number you should know. Key Takeaways Mentioned Life Satisfaction Assessment Ep 48: Wisdom to Know the Difference Happiness Curve, by Jonathan Rauch 50K Mile Tuneup Buy us a coffee Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How much can we realistically do to improve our lives? 31:40

2 years ago31:40

31:40

This podcast is based on the premise that –with the right tools, insights, and support, we can create meaningful lasting changes in our habits, improve our health, and take control of our lives. The podcast Tiny Leaps, Big Changes by Gregg Clunis is based on the same premise. But in this episode, Gregg and I explore some uncomfortable questions: What are the limits of our personal agency? What are the forces that lead us to believe that creating healthy, safe, and secure lives and environments is primarily up to us? How do we reconcile our personal work with the need to create better systems and healthier and more equitable societies? Things to Listen For 09:55 The limits of what we can accomplish as individuals 12:00 A loss of trust and confidence in collective action 14:25 The unintended consequences of "lifestyle medicine" messaging 16:11 The role that politics plays in our personal development 20:10 Who does our self-improvement culture actually serve? 27:06 Solving problems for fun (and profit) Mentioned Tiny Leaps, Big Changes podcast Tiny Leaps, Big Changes book Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Better habits aren’t the solution, according to this behavioral expert 32:05

2 years ago32:05

32:05

Have we put habit formation on too high a pedestal? Dr. Michelle Segar is an NIH-funded researcher who has spent close to thirty years studying how to create healthy behaviors. that can survive the complexity and unpredictability of the real world. We talk about why healthy behaviors are often particularly resistant to habit formation, and what may work better. Things to Listen For 02:17 Common misconceptions about habits 06:33 Why complex behaviors defy habit formation 14:40 The unrecognized influence of memory and emotional associations in determining our behavior 20:11 The role of self=control and willpower 22:17 Why building health behaviors around identity and values (rather than habit) is a better strategy. 27:37 The value of questioning assumptions Mentioned: The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise , by Michelle Segar, PhD It’s Time to Unhabit , by Michelle Segar ( American Journal of Health Promotion ) The 50,000 Mile Tune-Up Weighless Program Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How to succeed: What I’ve learned from my most successful clients 24:54

2 years ago24:54

24:54

I'm convinced that watching Wimbledon actually improves my game. Granted, when you’re as bad as I am, it doesn’t take much. But there is definitely a lot to be learned from people who are good at something that you’re trying to get better at. Which is why I want to share with you some of what I’ve observed in my most successful clients. These are qualities and attitudes that you can adopt and emulate to enhance your own progress and success, whether you’re working with me or another coach, or on your own, using this podcast and maybe some of the self-study tools that we’ve created for our listeners. Think of this episode as a roadmap for how to succeed. What to listen for: 02:40 Having skin in the game 08:34 Taking responsibility for progress 11:00 The difference between passive and active learning 15:27 The four things coaching will NOT do for you 16:55 The six things working with a coach CAN offer 19:35 Three questions to assess whether you'd benefit from coaching Mentioned: The 8 Things You Need to Create Lasting Change (self-study workbook) The 50K Mile Tuneup (self-study workbook) Talk with Monica about private coaching Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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How do we create the conditions that foster positive change? 29:25

2 years ago29:25

29:25

Change doesn’t happen in a vacuum. Whether you are trying to create positive changes in your personal life or in your workplace or community, you are more likely to succeed if you are working in a supportive environment. You’ll often hear this referred to (especially in workplace settings) as “creating a culture of wellness.” But our efforts to instill a culture of wellness very often miss the mark. In this episode, we’ll talk about why and how to fix it. Joining me is Rebecca Johnson, co-founder and Chief Integrator of ViDL Solutions, a woman-owned consulting, training and coaching firm that fosters connection and courage in the workplace. Things to Listen For 02:56 The difference between culture and climate 05:56 The four concentric circles of culture 08:56 The work we must do before we can change our own or others' behavior 13:05 The importance of both modeling AND rewards in creating culture change 19:00 How to initiate the conversations that lead to culture change 23:57 Building relationships and alliances that lead to positive change 25:14 The type of conversations that secure buy-in from others Mentioned Practicing Intentional Conversations Rebecca Johnson on Linked In Talk with Monica about Workplace Wellness Programs Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Change is hard. Maintaining the status quo can be even tougher. 14:14

2 years ago14:14

14:14

Working toward a big goal takes a lot of grit and discipline. You may imagine that everything will be so much easier once you reach your goal. You can finally relax and enjoy your accomplishment. But that transition, from active change to maintenance, can be really tricky. And we’re often completely unprepared for that. If we’re not careful, we can let what we’ve attained slip through our fingers, simply because we don’t feel as motivated or rewarded by maintaining the status quo as we did by making progress toward it. In this episode, I have a few suggestions for how we can prepare better for what happens after we’ve achieved our goal. Things to listen for: How the fear of backsliding can diminish the excitement of achieving a goal. Why we need to learn how to sustain new behaviors without relying on external tracking or counting methods. How electronic “rewards” hijack our brain How to celebrate progress toward the goal without progress becoming the goal Why reaching a goal is less important than what achieving that goal enables us to do. What are the habits and behaviors required to maintain that new state? Developing the identity that matches our new status quo Mentioned Creating your transformation toolkit ( Weighless workshop) Want to support the show? Buy us a coffee! https://www.buymeacoffee.com/MonicaReinagel Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Designing your Future: How to Make a Successful Career or Life Pivot 32:04

2 years ago32:04

32:04

This is a must-listen episode for anyone contemplating a career shift, But even if you’re not necessarily looking for a new job right now, this conversation will be highly relevant to anyone trying to live a life of greater purpose and meaning. Dr. Elizabeth Campbell, better known to her clients and students as “Dr. Bethy,” is a clinical psychologist, a marriage and family therapist, with special expertise and certification in career development counseling. I know you'll appreciate the resonance between the approach we take in this podcast toward working on behavior change and her approach to career counseling. Things to listen for How long you’re likely to be happy in your current job, according to research Finding the courage to leave a dream job, when you realize it’s not your dream. Where to start with your career explorations Why your idea of who you are (and what you want) may be out of date Re-invention vs Re-alignment How False Expectations of Risk (FEAR) can keep us stuck How micro-steps can help you gain clarity (and courage) The peril of expecting your job to make you happy Thinking beyond work that earns money Mentioned in this Episode Episode #51: Habits and Identity Episode #33: Aligned Actions 50K Tuneup Series: Navigation System Change Academy Playlist for Career Development 101 Career Myths Debunked: The Ultimate Career Planning Workbook Follow Dr. Bethy on LinkedIn Enjoying the show? Buy us a coffee! Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Insight is worthless unless you're willing to do this with it 11:23

2 years ago11:23

11:23

If you are an insight junkie like me, this episode is intended to be the tough love we both need. A lot of the coaching I do involves helping people better understand what is (really) driving their behaviors. These things are frequently invisible or unacknowledged–and this can result in our acting in ways that aren’t aligned with what we say we want. Without insight into why we do the things we do, change can be very difficult. But the point I want to make today is that insight alone isn’t enough. What to listen for Using the Attention Intention Action cycle to keep you from getting stuck Why we confuse consuming content with taking action The two categories of resistance that you’re likely to feel How to move through fear and confusion about next steps Commitments as a way to propel action and accountability The consequences of inaction Three questions I want you to (literally) answer My own answers to those questions (eek!) Mentioned Maybe You Should Talk to Someone by Lori Gottlieb Change Academy Episode #11 Attention, Intention, Action Cycle Nutrition Diva podcast Email me your 3 answers Interested in working with me? Let’s chat Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Pushing past discomfort: How to create behavior change that lasts 22:37

2 years ago22:37

22:37

Not only is it fun to share success stories, but there’s always something valuable to learn by hearing how people navigate the process of change. In this episode, one of our clients share some reflections on how has she approached her goals– and some of the surprising benefits that happened along the way. Two things that I want you listen for: 1. Stephanie wasn’t just looking to create a certain result. She was specifically interested in making a change that would be durable. She didn’t just want to hit a goal, she wanted to create a new way of approaching challenges. (Spoiler alert: she succeeded!) 2. The other thing I want you to hear is the decision Stephanie made to not let discomfort be an an excuse for giving up. As you’re listening, ask yourself what discomfort you might be willing to lean into in order to achieve something meaningful to you. More things to listen for Making your choices more intentional Find more freedom by embracing a spirit of experimentation The surprising pay off from being less efficient Transferring accountability from external sources to internal motivation A process that allows you to sustain habits when the circumstances of your life change When you’re committed to your objective, obstacles are not reasons to quit, just challenges to incorporate. Mentioned in this episode Weighless Program Nutrition Diva podcast Nutrition GPA app 30 Day Nutrition Upgrade Ep 11: Attention Intention Action cycle Email me your definition of success (and your primary obstacle) Send me a voicemail ★ Support this podcast ★…

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Why workplace wellness is not the solution for burnout (and what is) 29:04

2 years ago29:04

29:04

Everyone is burned out. Employees are burned out. Business owners are burned out. Caregivers are burned out. But the solutions that are being promoted are not necessarily what we need in order to solve the problem of burnout. Cassie Christopher returns to the Change Academy to talk about workplace burnout and the impact this is having on both employees and employers (and even the self-employed)--and how each has a different role to play in creating a healthier and happier workplace. What to Listen For The three ways you are likely to experience burnout How employee burnout affects productivity and profitability Why more wellness programming is the last thing burned-out employees want or need The six requirements of a burnout-proof workplace Why no-one wants to fill out your employee survey How understanding the science of burnout makes you a better advocate for your own needs in the workplace The most effective ways to recover from long-term burnout What entrepreneurs and the self-employed can do to reduce their own burnout How working on self-esteem can sometimes undermine our progress The role of self-compassion in more productive problem-solving The two beliefs that foster effective behavior change Resources mentioned Burnout by Emily and Amelia Nagoski\ Christina Maslach’s Burnout Inventory The Liberated Mind by Steven C. Hayes Workplace wellness workshops with Cassie Connect with Cassie on LinkedIn Corporate wellness programs with Monica Connect with Monica on LinkedIn Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Why your attempts to solve the problem keep failing 13:03

2 years ago13:03

13:03

If there’s an issue that you can’t seem to get a handle on, a goal that you've had forever, or a problem that just won’t stay solved, this episode is for you. We’re talking about why this happens--and how to get yourself out of this frustrating cycle. Often, it's because there's a mismatch between the solutions that we are applying and the problem that actually needs to be solved in order for us to create the desired outcome. In this episode, we cover how to know whether you've got the right solution for the problem, and how to stop spinning your wheels and start gaining traction on whatever it is you're working on. What to Listen For A resource for newer Change Academy listeners Identifying problem/solution mismatches so that you can stop spinning your wheels Why cutting expenses isn't always the best way to balance your budget The red flag that signals you're trying to solve the wrong problem The critical step we need to take before brainstorming solutions The true solution to stress eating (it's not about eating) Shifting the focus from problematic behaviors to the conditions driving the behaviors Identifying the problem that actually needs to be solved in order for you to succeed Resources Mentioned Ep. 102: Change comes to the Change Academy Listening Guide: 8 Things You Need to Create Change Ep. 27: What, How, and Why Problems Ep. 11: The Attention, Intention, Action Cycle Learn more about the Stop Stress Eating program ★ Support this podcast ★…

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Change comes to the Change Academy 29:55

2 years ago29:55

29:55

We’ve been on Spring Break for the last few weeks but we haven’t spent the time lounging on a beach. We’ve been doing some big thinking about the future of the Change Academy and we have some big news to share: We are redefining our respective roles at the Change Academy. Having co-created and co-hosted the show for the past 3 years, Brock is now stepping away from the mic but not going far…just a few steps away, into the production booth. In Brock's final episode as co-host, we share more about the process of deciding to make a big change and why deciding to end a project doesn't mean it wasn't successful. We also share more about what isn't changing and what you can expect in future episodes of the Change Academy. ★ Support this podcast ★…

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Spring Rituals (Extracurricular) 3:02

2 years ago3:02

3:02

Brock and I (Monica) are taking our traditional Spring Break from the podcast and using that time to take a fresh look at our goals, objectives and commitments and do some tidying of our own. And we’d like to invite you to do the same–and we’ve even created a special resource to help you do just that. -- Visit ChangeAcademyPodcast.com/tuneup to join us for a system-by-system inspection and tuneup (or complete overhaul, if necessary) of your health, habits, outlook, and ambitions. Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Why it’s OK if you don’t reach your goal 18:32

2 years ago18:32

18:32

We’ve talked a lot about goals in this podcast: the purpose and function of goals, how to set good ones, and how to pursue them more effectively, even your goal-setting personality! But in this episode, we want to talk about NOT reaching our goals–and why that is not necessarily a problem. Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Special Series: Mindset Reset #3 6:47

2 years ago6:47

6:47

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

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Special Series: Mindset Reset #2 6:12

2 years ago6:12

6:12

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

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Special Series: Weighless Mindset Reset # 1 7:37

2 years ago7:37

7:37

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

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Is your diet-tracking app helping or hurting? 40:34

2 years ago40:34

40:34

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 . Mentioned Learn more about the Weighless Program Learn more about Cassie Christopher’s work Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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In order to succeed, you must risk failing (again) 16:14

2 years ago16:14

16:14

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. Mentioned Attend Weighless Program Info Session (Dec 14th, 2023) Molly Watts (Alcohol Minimalist podcast) Zahra’s story Andrew’s story Erika’s story Marieka’s story ★ Support this podcast ★…

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How to build the circle that supports your best work 12:37

2 years ago12:37

12:37

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. Acknowledged Burnout by Emily and Amelia Nagoski Cultivate Brands Quick and Dirty Tips network Cassie Christopher, MS, RDN Bethy Campbell, PhD Molly Watts, Alcohol Minimalist podcast Encore Retreats Food We Need to Talk with Juna Gjata Fit is Freedom with Kelly Howard Tiny Leaps, Big Changes with Gregg Clunis Ticora Davis, Creator’s Law Firm Stacey Harris, Uncommonly More Tara McMullin, What Works Oliver Burkeman Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Stages of change: what they forget to tell you 33:01

2 years ago33:01

33:01

If you’ve ever taken an introductory psychology class or done some reading on human behavior and development, you’ve probably stumbled across the Transtheoretical Model, better known as the Stages of Change. It offers some insights into how behavior change happens, why it sometimes doesn’t (or seems like it doesn’t) and how we can better support behavior change efforts–both our own and those of people around us. But there are some nuances to this that I think deserve a little more exploration and who better to do that with than clinical psychologist and friend of the podcast, Dr. Bethy Campbell? We have also created an assessment for you to get a read on where you are in relationship to any change you are working on or contemplating, along with a playlist of Change Academy episodes targeting that particular stage of change. Key Takeaways - By aligning our helping strategies with the helpee's readiness, we enhance the effectiveness of our support, - The stages of change are not linear. It's normal to move back and forth as you progress through your behavior change journey. - Before a change is ever expressed in someone's actions, there's actually a lot of change that has taken place. - Change is a complex process and may involve being at several different stages of change simultaneously. Mentioned LifeRAFT Model , by Dr. Elizabeth Campbell Attention Attention Action Cycle (Change Academy episode #11) Assessment: How ready are you? Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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If it feels good, it must be bad for me…and other fairy tales 13:51

2 years ago13:51

13:51

Hedonic self-care involves activities that we find pleasurable. A massage or a nap or time spent with dear friends. Eudaimonic self-care includes those things we do not necessarily because they are pleasurable in the moment, but because they support our goals and objectives. Things like getting our teeth cleaned, or doing meal prep ahead of a busy week, or spending time and money on a therapist or hiring a health coach. You could easily get the impression that eudaimonic self-care is better or more virtuous than hedonic self-care. But this is not the case. And I don’t want you to forsake hedonic self-care as lesser than. Key Takeaways Try to maintain a balance between those things you do because they make you feel good in the moment and those things you do because they contribute to your long term well-being. Both are important to a fulfilling life. Cramming in a lot of peak experiences doesn’t guarantee that you’ll look back on your life and feel it was well-lived. One way to waste time is to spend it doing things that don’t really matter. But another way to waste time is to spend it living for an imaginary future. Whether hedonic or eudaimonic, if it comes at the expense of your mental, physical, or financial wellbeing, it doesn’t qualify as true self-care. Mentioned Episode 80: Rescuing Self-care from Consumer Culture 4000 Weeks, by Oliver Burkeman 30 Day Nutrition Upgrade Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

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Festive food season is approaching. What's your plan? (Extracurricular) 29:53

2 years ago29:53

29:53

Earlier this month, I sat down with Kelly Howard of the Fit is Freedom podcast. You may remember Kelly from a Change Academy episode on how incorporating more fun and adventure can help you be more consistent about your fitness practice. Kelly invited me back to the Fit is Freedom podcast to share some tips with her listeners on how to enjoy the upcoming the holiday season without throwing all of our healthy habits and progress under the bus. I thought you would be interested in hearing this conversation as well. So, with Kelly’s permission, I’m sharing that episode here with you. I share a couple of specific strategies that I find useful at this time of year…one is a mindset shift. The other is straight up tactical. We also talk a bit about the 30 Day nutrition upgrade that’s coming up on November 8th—because that program is part of my answer to the question of how to stay on track even with all the disruption and opportunities to indulge that come with the holidays. If you haven’t yet registered for the 30 Day Nutrition Upgrade, you can do that at changeacademhypodcast.com/upgrade (or just click on the link in the show notes). Mentioned: Fit is Freedom podcast 30 Day Nutrition Upgrade (starts November 8th) ★ Support this podcast ★…

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How community and connection build healthier habits 19:47

2 years ago19:47

19:47

In the previous episode , I talked about some of the things that can go wrong when we put corporations in charge of our wellbeing. In this episode, I share an example of what it looks like when it goes right, and how corporate-sponsored wellbeing programs can actually have a very positive impact on individuals and workers as well as on the company’s bottom line. Lindsey Soroka is a registered dietitian and works as a health promotion specialist for a major national corporation, where she’s in charge of (among other things) engaging the employees in wellness education, services, and programming. Lindsey and I first worked together when her company brought me in to offer the 30-Day Nutrition Upgrade program to their employees, Afterward, we sat down to talk about what she’s learned about motivating people and why major corporations want to invest in wellbeing programming. But there are valuable lessons for all of us in this conversation. In particular, I hope you catch the ways in which our efforts to enhance our own wellbeing can ripple out into our families, workplaces, and communities. Key Takeaways Companies are in business to be profitable, but the smart ones recognize that in order to thrive as a company, they need a healthy, stable and well-resourced workforce. If you are feeling burned out or overwhelmed at work, you may not feel like you have the bandwidth to explore your employers’ wellness resources but this is actually the time they may be most valuable (and your employer really does want you to use them). When trying to establish new behaviors, a short-term commitment can make it feel more doable. But a good short-term challenge will be designed with the long tail in mind. Doing something as part of a group really helps to foster a sense of wellbeing and connection. And it helps you stick with it. Reaching out to someone who’s had a positive impact on you not only means the world to them but can also benefit your own mental and physical health. Be on the lookout for opportunities to do that. Mentioned 30 Day Nutrition Upgrade (starts November 8th) Contact Monica to discuss corporate wellness programming ★ Support this podcast ★…

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Are these really the people we want in charge of our well-being? 18:00

2 years ago18:00

18:00

A lot of employers and health insurers are now offering wellbeing apps and portals. They're obviously hoping that giving people tools to help them manage their health conditions and nudge them toward healthy behaviors will reduce health care costs. I recently checked out the wellbeing app offered by my own health insurance company. I actually think that some of the well-meaning but poorly-conceived prompts could be doing more harm than good. To be fair, figuring out how to nudge people to adopt healthier habits is a hard nut to crack. In this episode, I share five ideas on how we can design behavioral interventions that are more effective as well as more inclusive, accessible, and sustainable. I also have an opportunity for you to see these principles in action. Key Takeaways People not only need to believe that what you’re asking them to do will benefit them, they also need to feel confident that they can actually do it. People cannot pay attention to everything. Therefore, you need to help them pay attention to the right things. Don’t just discourage the negative; promote positive behaviors. All-or-nothing approaches (or mindsets) rarely lead to long-term change. We tend to over-estimate the impact of our most extreme behaviors. In fact, it is your most typical behavior that determines your results. Focus on those. Mentioned Nutrition GPA app Register for the 30-Day Nutrition Upgrade More info for Coaching Partners ★ Support this podcast ★…

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Recalibrating your reward system: treating yourself better 19:23

2 years ago19:23

19:23

The theme of treats and rewards is coming up in a lot of my conversations right now…with my coaching clients, with people who have reached out to talk about working together, even with my friends and colleagues. Specifically, using food as a treat or reward. This is something a lot of us have learned to do. And like any highly rewarding behavior, this habit has the potential to do harm…and can be surprisingly hard to break. In this episode, we’re going to talk about cultivating new sources of reward and pleasure — ones that make our lives richer, and don’t have unintended consequences. I’ll also share three ways that being more intentional about treats can increase the pleasure you get from them–as well as strengthening your willpower. Key Takeaways: Treats and rewards add pleasure and enjoyment to life. However, we need to be intentional and thoughtful about them. Planning your treats offers several advantages, including increased enjoyment through anticipation and improved restraint against unplanned indulgences. Cultivating awareness and anticipation of treats in your life can counter feelings of deprivation and resentment, making your pursuit of healthier habits more enjoyable Develop and maintain a list of activities that genuinely reward you. Include both small and big pleasures. Consider also the costs of each treat. Does indulging in this treat bring you closer to or further from your goal? Mentioned: Body Image Repair and Resilience Ep 82: Opening up your options with Dr. Michelle Segar Get in touch with Monica Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

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Why a healthy self-image is essential to your future growth 30:12

2 years ago30:12

30:12

How we see ourselves has an enormous impact on our mental health and wellbeing, how we function in our relationships, even what sort of goals we set for ourselves. Often, we believe that achieving those goals will improve our self-image and make us feel better about ourselves. But usually, it happens the other way around. Our self-image is often very distorted. Others may barely notice “imperfections” that are all we can see when we look in the mirror. And, by the same token, we can also take steps to heal poor self-image without actually changing anything about the way we look. Often it starts by examining our beliefs about how we SHOULD look. Joining me today to talk about all of this is Cassie Christopher, whom you know from several past episodes. Cassie is a registered dietitian, workplace wellness expert, speaker, and coach. Repairing body image is a big part of Cassie’s work. She and I are also teaming up to offer a special program this October focusing on on Body Image Repair and Resilience. Key Takeaways: We form our self-image by comparing ourselves against cultural ideals, which often reflect groups with more power and/or money. Even those whose outward appearance conforms to the cultural ideal often suffer from poor self-image. Even if we don’t have the power to change the system, seeing how it operates gives us more power to decide how we engage with it Self-worth that is based largely on how we compare to others is never as solid as self-worth that is based on our own intrinsic values. We are often completely unaware of the degree to which negative self-perception is impacting our quality of life. Accepting and celebrating the ways in which we diverge from the “ideal” can be an empowering first step. Mentioned: Body Image Repair & Resilience program Being good enough (Change Academy Ep. #28) Body Image Self Assessment More about Cassie Christopher’s work Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

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Three things you need to change in order to succeed (ft. Molly Watts) 26:20

2 years ago26:20

26:20

If you’ve been listening to the Change Academy for a while, you’ll remember Molly Watts from several previous episodes. But if you’re newer to the Academy, let me quickly tell you who she is. Molly is the host of the top-rated Alcohol Minimalist podcast and author of the book Breaking the Bottle Legacy . Molly’s work focuses on helping people create a more peaceful and sustainable relationship with alcohol. And the approach that Molly takes is very consonant with our philosophy here on the Change Academy. Molly has graciously agreed to let us share an excerpt from her podcast in which she shares the three things she had to stop doing in order to finally change her drinking habits. You can substitute just about any unwanted or problematic behavior or habit for “drinking” and Molly’s advice would be just as valuable. She's also generously offered a free digital copy of her book to any Change Academy listeners who would like one. (See below). As you listen, think about how Molly’s insights about changing her drinking behavior might apply to a behavioral pattern or habit loop that you’ve struggled to change. Key Takeaways We often make change harder than it needs to be by setting unrealistic expectations and then beating ourselves up for failing. Failure is not proof that you cannot succeed…unless you choose to make it that. Small consistent effort ultimately gets us to our goals sooner than big dramatic gestures that fizzle out. Self-judgment is toxic to the process of growth and change. Instead we need to approach ourselves and our behavior with curiosity and compassion. If the behavior we are trying to change is one that we are using as a coping mechanism, we’re going to need to address whatever it is that are using it to cope with. Mentioned Download a free copy of Breaking the Bottle Legacy , by Molly Watts Alcohol Minimalist podcast Change Academy Ep 11: the Attention Intention Action Cycle Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★…

Change Academy

1
How to transform difficult emotions into powerful insights 36:18

2 years ago36:18