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Change Academy

Learn how to cultivate a more productive mindset, form sustainable habits, and create a lifestyle that supports both your goals and your wellbeing with host, Monica Reinagel. Drawing on decades of expertise and experience, Monica provides guidance on navigating the challenging process of behavior change in a fun and accessible way. Learn more and find show notes for every episode at https://changeacademypodcast.com

Why even a great plan isn't always enough

Published: July 17, 2024, 9 a.m.
Duration: 23 minutes 5 seconds

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

Published: July 8, 2024, 9 a.m.
Duration: 21 minutes 31 seconds

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How we cheat ourselves of the future we dream of

Published: June 27, 2024, 9 a.m.
Duration: 16 minutes 5 seconds

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How being selfish can be an act of service

Published: June 17, 2024, 9 a.m.
Duration: 27 minutes 21 seconds

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Roadmap for Success: The practices that lead to real change

Published: June 5, 2024, 9 a.m.
Duration: 25 minutes 6 seconds

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

Published: May 28, 2024, 9 a.m.
Duration: 33 minutes 14 seconds

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

Published: May 16, 2024, 9 a.m.
Duration: 18 minutes 47 seconds

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How to make sure you've set the right goals

Published: May 6, 2024, 9 a.m.
Duration: 12 minutes 10 seconds

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How to do the things that you dont want to do

Published: April 26, 2024, 9 a.m.
Duration: 27 minutes 44 seconds

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How behavior change experts work on their own difficult habits

Published: April 16, 2024, 9 a.m.
Duration: 30 minutes 45 seconds

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Why we can't help comparing ourselves to others

Published: April 5, 2024, 9 a.m.
Duration: 14 minutes 38 seconds

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

Published: March 25, 2024, 9 a.m.
Duration: 33 minutes 43 seconds

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

Published: March 15, 2024, 9 a.m.
Duration: 36 minutes 27 seconds

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How to get back on track instead of sabotaging your progress

Published: March 5, 2024, 10 a.m.
Duration: 12 minutes 17 seconds

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How to stop complaining and find the path to positive change

Published: Feb. 26, 2024, 10 a.m.
Duration: 36 minutes 19 seconds

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The inner work that makes outward change more possible

Published: Feb. 15, 2024, 10 a.m.
Duration: 23 minutes 7 seconds

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Why its so hard to convert good intentions into action

Published: Feb. 5, 2024, 10 a.m.
Duration: 15 minutes 45 seconds

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How to know when its time to make a big change

Published: Jan. 25, 2024, 10 a.m.
Duration: 39 minutes

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What if you didnt have to be more disciplined to succeed?

Published: Jan. 15, 2024, 10 a.m.
Duration: 26 minutes 45 seconds

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Making the most of a reboot (Behind the scenes)

Published: Jan. 5, 2024, 10 a.m.
Duration: 19 minutes 2 seconds

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Special Series: Mindset Reset #5

Published: Dec. 30, 2023, 10 a.m.
Duration: 5 minutes 52 seconds

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Special Series: Mindset Reset #4

Published: Dec. 29, 2023, 10 a.m.
Duration: 6 minutes 36 seconds

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Special Series: Mindset Reset #3

Published: Dec. 28, 2023, 10 a.m.
Duration: 6 minutes 47 seconds

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Special Series: Mindset Reset #2

Published: Dec. 27, 2023, 10 a.m.
Duration: 6 minutes 12 seconds

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Special Series: Weighless Mindset Reset # 1

Published: Dec. 26, 2023, 10 a.m.
Duration: 7 minutes 37 seconds

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Is your diet-tracking app helping or hurting?

Published: Dec. 15, 2023, 10 a.m.
Duration: 40 minutes 34 seconds

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

Published: Dec. 5, 2023, 10 a.m.
Duration: 16 minutes 14 seconds

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How to build the circle that supports your best work

Published: Nov. 23, 2023, 10 a.m.
Duration: 12 minutes 37 seconds

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Stages of change: what they forget to tell you

Published: Nov. 14, 2023, 10 a.m.
Duration: 33 minutes 1 second

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If it feels good, it must be bad for me...and other fairy tales

Published: Nov. 6, 2023, 10 a.m.
Duration: 13 minutes 51 seconds

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

Published: Oct. 30, 2023, 9 a.m.
Duration: 29 minutes 53 seconds

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How community and connection build healthier habits

Published: Oct. 26, 2023, 9 a.m.
Duration: 19 minutes 47 seconds

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

Published: Oct. 16, 2023, 9 a.m.
Duration: 18 minutes

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Recalibrating your reward system: treating yourself better

Published: Oct. 5, 2023, 9 a.m.
Duration: 19 minutes 23 seconds

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

Published: Sept. 25, 2023, 9 a.m.
Duration: 30 minutes 12 seconds

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

Published: Sept. 14, 2023, 9 a.m.
Duration: 26 minutes 20 seconds

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How to transform difficult emotions into powerful insights

Published: Sept. 5, 2023, 9 a.m.
Duration: 36 minutes 18 seconds

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

Published: Aug. 25, 2023, 9 a.m.
Duration: 31 minutes 46 seconds

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

Published: Aug. 14, 2023, 9 a.m.
Duration: 15 minutes 42 seconds

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How much can we realistically do to improve our lives?

Published: Aug. 4, 2023, 9 a.m.
Duration: 31 minutes 40 seconds

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Better habits arent the solution, according to this behavioral expert

Published: July 25, 2023, 9 a.m.
Duration: 32 minutes 5 seconds

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How to succeed: What Ive learned from my most successful clients

Published: July 14, 2023, 9 a.m.
Duration: 24 minutes 54 seconds

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How do we create the conditions that foster positive change?

Published: July 5, 2023, 9 a.m.
Duration: 29 minutes 25 seconds

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

Published: June 26, 2023, 9 a.m.
Duration: 14 minutes 14 seconds

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

Published: June 15, 2023, 9 a.m.
Duration: 32 minutes 4 seconds

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

Published: June 5, 2023, 9 a.m.
Duration: 11 minutes 23 seconds

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Pushing past discomfort: How to create behavior change that lasts

Published: May 25, 2023, 9 a.m.
Duration: 22 minutes 37 seconds

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

Published: May 15, 2023, 9 a.m.
Duration: 29 minutes 4 seconds

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Why your attempts to solve the problem keep failing

Published: May 5, 2023, 9 a.m.
Duration: 13 minutes 3 seconds

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Change comes to the Change Academy

Published: April 20, 2023, 6:55 p.m.
Duration: 29 minutes 55 seconds

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Spring Rituals (Extracurricular)

Published: March 20, 2023, 9 a.m.
Duration: 3 minutes 2 seconds

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Why its OK if you dont reach your goal

Published: March 9, 2023, 10 a.m.
Duration: 18 minutes 32 seconds

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Separate the Thought from the Thinker

Published: Feb. 27, 2023, 10 a.m.
Duration: 17 minutes 5 seconds

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Countering Your Addition Bias

Published: Feb. 17, 2023, 10 a.m.
Duration: 25 minutes 36 seconds

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Mind the (Motivation) Gap

Published: Feb. 8, 2023, 7:44 p.m.
Duration: 24 minutes

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Not Wanting It Enough

Published: Jan. 26, 2023, 10:09 a.m.
Duration: 36 minutes 51 seconds

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Are You Worth This Effort?

Published: Jan. 16, 2023, 10 a.m.
Duration: 21 minutes 34 seconds

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Goals vs. Commitments: Why you need both

Published: Jan. 6, 2023, 10 a.m.
Duration: 22 minutes 31 seconds

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Join us LIVE on January 3rd!

Published: Dec. 30, 2022, 10 a.m.
Duration: 3 minutes 37 seconds

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Will I Succeed?

Published: Dec. 27, 2022, 10 a.m.
Duration: 20 minutes 42 seconds

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What if this actually worked? (Encore)

Published: Dec. 20, 2022, 10 a.m.
Duration: 30 minutes 54 seconds

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The Surprisingly Simple Reason You Stay Stuck

Published: Dec. 15, 2022, 10 a.m.
Duration: 24 minutes 4 seconds

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Why We Sabotage Our Own Success

Published: Dec. 5, 2022, 10 a.m.
Duration: 19 minutes 39 seconds

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Acquiring a New Skill Will Require This

Published: Nov. 25, 2022, 10 a.m.
Duration: 22 minutes 55 seconds

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Lashing Yourself to the Mast

Published: Nov. 14, 2022, 10 a.m.
Duration: 27 minutes 1 second

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Be Careful What You Optimize For

Published: Nov. 4, 2022, 9 a.m.
Duration: 19 minutes 34 seconds

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Why We Crave What We Crave

Published: Oct. 24, 2022, 9 a.m.
Duration: 24 minutes 57 seconds

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Stress vs. Stressor

Published: Oct. 14, 2022, 9 a.m.
Duration: 21 minutes 21 seconds

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What to Focus on Next

Published: Oct. 5, 2022, 9 a.m.
Duration: 21 minutes 10 seconds

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How to turn Stumbling Blocks into Stepping Stones

Published: Sept. 26, 2022, 9 a.m.
Duration: 18 minutes 3 seconds

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It's not me, it's my ADHD (with Dr. Monica Johnson)

Published: Sept. 15, 2022, 9 a.m.
Duration: 19 minutes 45 seconds

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Law of Subtraction: Why you should do less to reach your goals

Published: Sept. 5, 2022, 9 a.m.
Duration: 19 minutes 16 seconds

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Opening up Your Options with Dr. Michelle Segar

Published: Aug. 26, 2022, 9 a.m.
Duration: 30 minutes 47 seconds

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How Expectations Impact Results

Published: Aug. 16, 2022, 9 a.m.
Duration: 22 minutes 43 seconds

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Rescuing $elf-Care from Consumer Culture

Published: Aug. 5, 2022, 9 a.m.
Duration: 16 minutes 38 seconds

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Permission Giving Thoughts

Published: July 25, 2022, 9 a.m.
Duration: 22 minutes 45 seconds

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Quitting for the Right Reasons

Published: July 14, 2022, 9 a.m.
Duration: 32 minutes 13 seconds

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The Upside of Frustration

Published: July 4, 2022, 9 a.m.
Duration: 17 minutes 5 seconds

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Regimen vs. System

Published: June 24, 2022, 2:14 p.m.
Duration: 16 minutes 6 seconds

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Heads up: Your future is happening NOW

Published: June 15, 2022, 9 a.m.
Duration: 13 minutes 50 seconds

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The Satisfaction of Solving a Long-Standing Problem

Published: June 6, 2022, 9 a.m.
Duration: 30 minutes 31 seconds

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How to Get the Most out of Coaching

Published: May 27, 2022, 9 a.m.
Duration: 17 minutes 55 seconds

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Consuming Content vs. Creating Change

Published: May 17, 2022, 11:04 p.m.
Duration: 12 minutes 54 seconds

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Bonus: 5 Life Lessons I Learned from Basketball w/ Molly Watts

Published: April 18, 2022, 5:26 p.m.
Duration: 9 minutes 14 seconds

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50K Tuneup: Filters and Shock Absorbers

Published: March 28, 2022, 9 a.m.
Duration: 19 minutes 3 seconds

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50K Tuneup: Timing Belt

Published: March 18, 2022, 9 a.m.
Duration: 16 minutes 14 seconds

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50K Tuneup: Alignment

Published: March 9, 2022, 10 a.m.
Duration: 17 minutes 36 seconds

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50K Tuneup: Brakes

Published: Feb. 27, 2022, 10 a.m.
Duration: 25 minutes 31 seconds

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50K Tuneup: Transmission

Published: Feb. 17, 2022, 10 a.m.
Duration: 37 minutes 22 seconds

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50K Tuneup: Fuel System

Published: Feb. 7, 2022, 10 a.m.
Duration: 25 minutes 19 seconds

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50K Tuneup: Engine

Published: Jan. 28, 2022, 10 a.m.
Duration: 30 minutes 14 seconds

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50K Tuneup: Navigation System

Published: Jan. 17, 2022, 10 a.m.
Duration: 16 minutes 14 seconds

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50K Tuneup: Updating your Software

Published: Jan. 7, 2022, 10 a.m.
Duration: 18 minutes 38 seconds

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Announcing the 50,000 Mile Tune-up (Extracurricular)

Published: Jan. 1, 2022, 10 a.m.
Duration: 4 minutes 48 seconds

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What's Your Goal-Setting Style?

Published: Dec. 27, 2021, 10 a.m.
Duration: 26 minutes 54 seconds

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Accountability is BS with Heather Parady

Published: Dec. 15, 2021, 3:49 p.m.
Duration: 27 minutes 17 seconds

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How Fast Can You Change?

Published: Dec. 3, 2021, 2 a.m.
Duration: 26 minutes 35 seconds

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How Will You Tell the Story?

Published: Nov. 22, 2021, 10 a.m.
Duration: 23 minutes 38 seconds

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Getting Your Second Wind

Published: Nov. 12, 2021, 10 a.m.
Duration: 27 minutes 29 seconds

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The Power of Giving Up

Published: Nov. 3, 2021, 9 a.m.
Duration: 19 minutes 20 seconds

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Rhythms vs Schedules

Published: Oct. 25, 2021, 9 a.m.
Duration: 21 minutes 32 seconds

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What to do When You Lapse

Published: Oct. 15, 2021, 9:57 p.m.
Duration: 27 minutes 43 seconds

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How to Use Stress to your Advantage, with Dr. Nicole Byers

Published: Oct. 6, 2021, 9 a.m.
Duration: 26 minutes 4 seconds

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What Goals are Still Unmet?

Published: Sept. 27, 2021, 9 a.m.
Duration: 23 minutes 58 seconds

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How to Treat Yourself Better (Extracurricular)

Published: Sept. 17, 2021, 9 a.m.
Duration: 9 minutes

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What Problem are you Trying to Solve?

Published: Sept. 6, 2021, 9 a.m.
Duration: 21 minutes 19 seconds

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Habits and Identity

Published: Aug. 26, 2021, 10:55 p.m.
Duration: 25 minutes 31 seconds

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How to Fix a Sedentary Lifestyle (Extracurricular)

Published: Aug. 13, 2021, 9:50 p.m.
Duration: 7 minutes 14 seconds

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Motivation and Accountability

Published: Aug. 9, 2021, 9 a.m.
Duration: 31 minutes 11 seconds

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Changing the Unchangeable with Molly Watts

Published: July 30, 2021, 9 a.m.
Duration: 29 minutes 40 seconds

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Wisdom to Know the Difference

Published: July 19, 2021, 9 a.m.
Duration: 22 minutes 11 seconds

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Defeat Procrastination with Microplanning

Published: July 9, 2021, 9 a.m.
Duration: 23 minutes 11 seconds

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Radical Acceptance with Heather Hutchison

Published: June 30, 2021, 9 a.m.
Duration: 25 minutes 52 seconds

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Stop Coping So Well

Published: June 21, 2021, 9 a.m.
Duration: 18 minutes 8 seconds

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How to List Better

Published: June 11, 2021, 9 a.m.
Duration: 28 minutes 44 seconds

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What's Holding You Back?

Published: June 2, 2021, 10:19 p.m.
Duration: 21 minutes 33 seconds

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Cues and Prompts

Published: May 21, 2021, 9 a.m.
Duration: 30 minutes 32 seconds

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The Power of Positive Illusions

Published: May 7, 2021, 9 a.m.
Duration: 25 minutes 39 seconds

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Spring Break (Extracurricular)

Published: April 14, 2021, 9:14 p.m.
Duration: 3 minutes 5 seconds

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Changes We'd Like to Keep

Published: April 9, 2021, 9 a.m.
Duration: 33 minutes 29 seconds

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What's Your Default?

Published: March 31, 2021, 9 a.m.
Duration: 26 minutes 3 seconds

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Office Hours (Extracurricular)

Published: March 28, 2021, 9 a.m.
Duration: 11 minutes 43 seconds

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How Do You Want to Engage?

Published: March 19, 2021, 9 a.m.
Duration: 18 minutes 18 seconds

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38: How Do You Want to Engage?

Published: March 19, 2021, 9 a.m.
Duration: 18 minutes 59 seconds

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Choosing Your Thoughts

Published: March 9, 2021, 11:30 a.m.
Duration: 24 minutes 17 seconds

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37: Choosing Your Thoughts

Published: March 9, 2021, 11:30 a.m.
Duration: 25 minutes 7 seconds

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What You Gain by Slowing Down

Published: Feb. 26, 2021, 11 a.m.
Duration: 23 minutes 4 seconds

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36: What You Gain by Slowing Down

Published: Feb. 26, 2021, 11 a.m.
Duration: 23 minutes 35 seconds

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Transformation Toolkit (Extracurricular)

Published: Feb. 19, 2021, 2 p.m.
Duration: 2 minutes 6 seconds

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Your Future Self

Published: Feb. 17, 2021, 11 a.m.
Duration: 24 minutes 54 seconds

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35: Your Future Self

Published: Feb. 17, 2021, 11 a.m.
Duration: 25 minutes 37 seconds

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Contingency Plans

Published: Feb. 6, 2021, 10 a.m.
Duration: 19 minutes 36 seconds

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34: Contingency Plans

Published: Feb. 6, 2021, 10 a.m.
Duration: 20 minutes 7 seconds

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33: Aligned Actions

Published: Jan. 26, 2021, 11 a.m.
Duration: 19 minutes 14 seconds

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Aligned Actions

Published: Jan. 26, 2021, 11 a.m.
Duration: 18 minutes 25 seconds

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32: Why We Say Yes

Published: Jan. 16, 2021, 10 a.m.
Duration: 24 minutes 40 seconds

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Why We Say Yes

Published: Jan. 16, 2021, 10 a.m.
Duration: 24 minutes 39 seconds

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31: Midweek Resets and Evening Rituals

Published: Jan. 6, 2021, 11:08 p.m.
Duration: 28 minutes 28 seconds

Option 1: On Wednesday night, set aside an hour to prepare yourself mentally and logistically for what you want to accomplish personally in the week to come. Write down your goals, intentions, and objectives. Think of your week as a 2-day sprint, 2 days of rest and recovery, followed by a final 3-day effort.

Option 2: At the end of the day (or before you make dinner), set aside 5 minutes to do some yoga, go for a quick walk or just sit and do some breathing or journaling exercises. Review your goals, intentions and objectives. Think about why these are important to you and what it would feel like to stay in alignment with those goals.

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Midweek Resets and Evening Rituals

Published: Jan. 6, 2021, 11:08 p.m.
Duration: 28 minutes 27 seconds

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30: Are You Too Busy For Change?

Published: Dec. 28, 2020, 11:30 a.m.
Duration: 23 minutes 2 seconds

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Are You Too Busy For Change?

Published: Dec. 28, 2020, 11:30 a.m.
Duration: 23 minutes 1 second

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Eating Healthier (Extracurricular)

Published: Dec. 22, 2020, 11 a.m.
Duration: 3 minutes 8 seconds

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29: Should You Focus on Strengths or Weaknesses?

Published: Dec. 16, 2020, 11:30 a.m.
Duration: 29 minutes 54 seconds

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Should You Focus on Strengths or Weaknesses?

Published: Dec. 16, 2020, 11:30 a.m.
Duration: 29 minutes 53 seconds

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28: Being Good Enough

Published: Dec. 4, 2020, 11:30 a.m.
Duration: 21 minutes 24 seconds

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Being Good Enough

Published: Dec. 4, 2020, 11:30 a.m.
Duration: 20 minutes 36 seconds

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27: What, How, Why Problems

Published: Nov. 25, 2020, 11:30 a.m.
Duration: 21 minutes 13 seconds

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What, How, Why Problems

Published: Nov. 25, 2020, 11:30 a.m.
Duration: 21 minutes 12 seconds

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26: Looking for Easy Wins w/ Mitch Harb

Published: Nov. 16, 2020, 11:30 a.m.
Duration: 31 minutes 16 seconds

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Looking for Easy Wins w/ Mitch Harb

Published: Nov. 16, 2020, 11:30 a.m.
Duration: 31 minutes 15 seconds

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25: Breaking Highly Rewarding Habits

Published: Nov. 6, 2020, 10:30 a.m.
Duration: 23 minutes 53 seconds

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Breaking Highly Rewarding Habits

Published: Nov. 6, 2020, 10:30 a.m.
Duration: 23 minutes 7 seconds

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24: Use the Power of Distraction for Good

Published: Oct. 28, 2020, 9 a.m.
Duration: 26 minutes 5 seconds

Takeaways:

Distraction is when we allow an unplanned intrusion or diversion to pull us off focus or task. Redirection is when we consciously choose to redirect our attention.

Distraction (unintentional) can cause harm in two ways 1) keep us from doing what we need to be doing and 2) may cause us to engage in behaviors or activities that aren’t serving us.

Redirection (intentional) is 1) making a conscious decision that you would benefit from refocusing you attention on something else, and 2) choosing the alternative focus/activity thoughtfully

Intentionality is the key.

Lab Experiment:

Next time you find yourself in the grips of an unhelpful thought or emotion (such as anxiety, worry, stage-fright) try the mental flashlight technique:

Step 1 - use your other senses (not your monkey mind) to identify (or shine your mental flashlight) on something you see, hear, smell, or generally are “aware of.”
Step 2 - Simply say the words (out loud or in your head) “I am aware of ____” without attachment or judgement. Just simply be aware.
Step 3 - Repeat: Become aware of something else around you (not inside you). Use as many different senses as you can to list all the things you are aware of.

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Use the Power of Distraction for Good

Published: Oct. 28, 2020, 9 a.m.
Duration: 26 minutes 4 seconds

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23: How We Talk Ourselves Out of Change

Published: Oct. 20, 2020, 9 a.m.
Duration: 23 minutes 3 seconds

There’s an odd but very common phenomenon where we identify a change we’d like to make in our lives, we get excited about it (we may even take a step or two toward making it) but then, we abandon the effort before we’ve really even tried long enough to succeed (or fail!).

Resources mentioned:

Workplace Hero podcast episode: Work Expands (or contracts) to the Time Allowed

Key Takeaways:

Your brain is wired to seek familiarity, comfort, and efficiency. Change is by definition unfamiliar, uncomfortable, and inefficient.

Talking you out of change--by convincing you that change isn’t possible or that now is not a good time--is your lower brains’ attempt to keep you safe.

Often these thoughts are operating below the surface or your conscious awareness.

By tuning into these thoughts with your higher brain, you can decide whether or not they are actually serving you.

Lab Experiment:

How are you talking yourself out of making a change? Identify the reason or excuse your brain has come up with and write it down as an "Unhelpful Thought."

Then use the following questions to assess the validity of this thought:

Is there substantial evidence for or against my thought?
Am I trying to interpret this situation without all the evidence?
What would a friend think about this situation if I consulted them?
If I talk myself out of change, how will I feel a year from now? How about five years from now?

Now, see if you can rewrite your unhelpful thought in a more balanced, rational, and helpful way. With practice, this can become a very effective tool for thought management in all realms of life.

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How We Talk Ourselves Out of Change

Published: Oct. 20, 2020, 9 a.m.
Duration: 23 minutes 2 seconds

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22: Why Short-term Challenges Don’t Create Long-term Change

Published: Oct. 11, 2020, 9 a.m.
Duration: 23 minutes 19 seconds

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Why Short-term Challenges Dont Create Long-term Change

Published: Oct. 11, 2020, 9 a.m.
Duration: 22 minutes 32 seconds

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21: You Reached Your Goal, Now What?

Published: Oct. 5, 2020, 10 a.m.
Duration: 30 minutes 36 seconds

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You Reached Your Goal, Now What?

Published: Oct. 5, 2020, 10 a.m.
Duration: 30 minutes 35 seconds

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20: Why You Need to Focus

Published: Sept. 26, 2020, 8:04 p.m.
Duration: 26 minutes 2 seconds

Key Takeaways:

All goals feel and are important, and doing them in a particular order doesn’t mean you don’t value or will forget about the other goals.

Focusing on one new behaviour at a time -- instead of trying to change everything at once -- can actually help you accomplish your goals more quickly.

Cultivating the ability to prioritize and focus can help us with other aspects of our lives

When choosing what to focus on, prioritize behaviours that you perceive to be impactful AND that you feel ready to tackle now.

Lab Experiment:

Make a list of all the changes that you’d like to make. Consider their potential impact and your readiness to do them.
Choose no more than three to focus on and put all the others on hold - for now.
Estimate how long you will need to focus on each one (in order to either accomplish it or create a solid habit.)
Decide what the very first step for each one will be, including when/where/how you will take it--and then take that first step!

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Why You Need to Focus

Published: Sept. 26, 2020, 8:04 p.m.
Duration: 25 minutes 12 seconds

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19: Collecting the Evidence For Change

Published: Sept. 16, 2020, 9:55 p.m.
Duration: 22 minutes 38 seconds

It's hard to keep believing that change is possible when all the evidence seems to point to the contrary. And that's why it's so important to collect some evidence that a different choice is possible.

Takeaways:

You can’t lie to yourself - you need evidence to convince your brain that this is true, possible and worth doing.
Evidence can come internally or externally.
It takes deliberate practice to collect enough evidence to make it stick. One success is unlikely to convince your inner skeptic.
Habits that have good evidence behind them, gain momentum.

Lab Experiment:

Choose a behaviour or habit that you have struggled with but failed to change in the past. Those past failed attempts could be considered evidence that change is, in fact, not possible.

Collect at least one piece of counter-evidence. This can be either an example of someone in a similar situation or (ideally) one time in which you actually succeeded in changing your long-standing behaviour.

Think about how many pieces of counter-evidence you would need to collect in order to believe that you do, in fact, have the ability to change this pattern in a more lasting way.

Then, start collecting (and counting!) that evidence. You may even find that it doesn’t take as many pieces of evidence as you thought to begin believing something new about yourself.

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Listed in: Health

Collecting the Evidence For Change

Published: Sept. 16, 2020, 9:55 p.m.
Duration: 22 minutes 37 seconds

Listed in: Health

18: Is Comfort Overrated?

Published: Sept. 7, 2020, 9:54 p.m.
Duration: 27 minutes 36 seconds

We humans like comfort. We believe that making ourselves comfortable is a good way to take care of ourselves and make ourselves feel content. But is this desire truly helpful or is it simply a way to keep ourselves stuck exactly where we are?

Most of us place a certain value on being comfortable. And sometimes, something that is comfortable is very pleasurable (like putting on a favourite comfy sweater or connecting with an old friend). But often, it’s simply familiar (like the way your family celebrates holidays).

By the same token, something that is uncomfortable at first, because it’s unfamiliar, may end up being very rewarding. But if we are unwilling to be uncomfortable, we’ll never find out.

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Listed in: Health