Explorez tous les épisodes du podcast The Motivation Mindset with Risa Williams
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The Motivation Mindset with Risa Williams & Erica Curtis: Organization Overwhelm
When it comes to getting organized or tackling organization projects, do you freeze up with overwhelm? Do you feel shut down, do you start to procrastinate, or do you feel that avoidance starting to take over?
Risa Williams and Erica Curtis are here to help with some simple strategies to navigate our nervous systems when they go into "fight or flight" mode over everyday tasks we need to do.
We discuss: -Different states of nervous system activation -Executive functions and what happens when we're stressed out -How to calm and soothe ourselves into starting a hard task -How we can help ourselves out a little more by breaking things down -Why writing things out is so important to do for our brains -Using Risa's gear shifter tool to figure out what energy you need to get into next
**Come to Risa's free talk on Monday, August 26th at 9 am PST, about procrastination, sponsored by Focused.space:https://www.focused.space/procrastination-playbook Bring your time management questions to the talk!**
In this special episode of the ADHD Toolkit, Risa Williams & Ryan Muldoon talk about learning ways to find your focus when you have ADHD. They discuss using The Task Intensity Meter from Risa's book, The Ultimate Time Management Toolkit, removing distractions, and figuring out workarounds for your own unique brain.
They also talk about: -How acknowledging what tasks are hard for you helps you navigate them -How we can take small actions to help ourselves out more -Removing daily distractions to create more space to focus -Using dual attention as a way to focus -Activation energy to warm your brain up to focus
Book discussed: The Ultimate Time Management Toolkit by Risa Williams and check out Risa's new book, The Procrastination Playbook for Adults with ADHD, available on amazon or at Target...
Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Ryan Muldoon, ryanpsych.com, @rydoon
In this episode, Risa Williams talks to leadership coach and author, Trevor Stockwell, about navigating distractions and how to harness our focus in more effective ways each week. Trevor shares tools from his new book, You Lead You, about how to get more honest with yourself how you're spending your time each day.
They discuss: -Using timers to limit distractions -Removing barriers, both physical and mental, to focus and concentration -Learning to log where you are losing time to -Figuring out how to change your space to better use your focus when you're in it -Helpful methods for avoiding multitasking and task jumping -Task prioritization and executive functions
Do you have ADHD and struggle with spring cleaning and organization? Do you find yourself turning into a "human roomba" and struggling to complete household tasks? Join Risa Williams and Ryan Muldoon as they discuss how ADHD can affect our motivation to do household tasks and some practical steps we can take to feel motivated and engaged to finish those organizational projects.
Discover why every step—no matter how small—is worth celebrating and how a mindset shift to "full done" beats "half done" every time. If your motivation usually fizzles out mid-way through a cleaning project, learn some new tips to inspire you to keep going with it!
They discuss: -ADHD and executive functioning -Finding ways to motivate yourself to do the mundane tasks -How to break things down into easy steps -Gamifying household tasks
**A big congratulations to the winner of the DOUBLE BOOK GIVEAWAY! Listen to find out who won! Thanks to everyone who entered on instagram @risawilliamstherapy! **
Are emails causing you stress and anxiety? Do you avoid reading your emails or sending them sometimes? Did you know that there's something called "email apnea" where people hold their breath when opening their emails? In this episode, Erica Curtis and I discuss the effects of emails on our brains, and what we can do to limit the amount of stress we're feeling and the pressure to respond to things "instantly."
They discuss: -Setting healthy time boundaries -Practicing time away from phones/computers -Setting realistic expectations for response times -Practicing effective communication through emails and texts
If you're feeling bogged down by your inbox, then check out this episode for practical tips on how to navigate emails and texts...without all the stress.
**DOUBLE BOOK GIVEAWAY** Win a copy of Erica's brand new book, Working with Anger Creatively, and a copy of Risa's book, The Ultimate Self-Esteem Toolkit! Go to instagram: @risawilliamstherapy and leave a comment on the contest post to enter! Winner will be announced on April 17th on the show. See the instagram post for rules and details.
In this lively episode, Risa Williams and Stevon Lewis discuss ways we get ourselves stuck with our own thinking and the narratives that we tend to tell ourselves about our ability to do things.
They discuss: Catastrophizing and Future-Predicting, two cognitive "distortions" that are very common for people to do, different thoughts you can think to start getting yourself "unstuck," perfectionism and procrastination, and investigating your own past evidence about outcomes.
Books discussed: The Acknowledgment Journal by Stevon Lewis, and The Ultimate Self-Esteem Toolkit by Risa Williams. Also, cognitive behavioral terms from Feeling Good by David Burns, and A Guide to Rational Thinking by Albert Ellis.
Risa Williams reveals the two questions you can ask yourself each day that can lead you to much insight about how you want to be spending your future time...
By asking yourself one question in the morning, and one question at night, and journaling about the answers, you can find your way to new ideas, insight, and inspiration....
Do you struggle with decluttering and getting rid of stuff because you just don't know where to begin? Risa Williams talks to minimalist, book author, and the host of Sustainable Minimalists Podcast, Stephanie Seferian, about practical ways we can start to approach getting rid of stuff we don't need and how to look at what stuff means to us in a more meaningful way.
They discuss: -Our "aspirational selves" and how we are drawn to consume things we don't need -How comparison tells us we need more than we do -Why getting rid of stuff is important to do on a regular basis -How stuff can hold emotional attachments and some of those attachments aren't helping us move forward
Do you beat yourself up a lot for not doing things "perfectly"? Do you hold yourself to different (unfair) standards that you wouldn't hold others up to? Do you often describe yourself as a "perfectionist" to other people?
Then this is the episode for you! Risa Williams dives deep into the subject of perfectionism with PR strategist and writer, Tšhegofatšo Ndabane. They discuss how perfectionism can often lead to procrastination, and how it's often about beating ourselves up before we've even had a chance to give something new a try.
They discuss: -Perfectionism as a socially acceptable form of procrastination -How writers can sometimes drift over into both perfectionism and procrastination -Learning ways to talk to yourself to ease up on the "serious mindset" that perfectionism tends to cause in us -How perfectionism can zap the fun out of any task we need to do
In this episode of The Motivation Mindset, Risa Williams talks about ADHD tools and strategies with influencer/therapist/comedian, Ryan Muldoon. They talk about common ADHD time management problems such as hyperfocus and burnout, that tend to happen when we lose our balance while trying to get stuff done. They also talk about why so many people are feeling burnt out by social media these days.
They discuss: -What hyperfocusing is and how we can manage it -How even when you're doing something fun that interests you, you can burn yourself out -The Color Coder and Time Buffer Breaks from Risa's book:The Ultimate Time Management Toolkit -Social media and the danger of burning yourself out on it -Why self-care is non-negotiable and how to make your brain see it as important
If you're feeling a little overwhelmed and burnt out these days, check this episode out to start to feel balanced and inspired again.
Check out: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 - on sale now - They make great gifts! www. risawilliams.com
Join Risa's Get Stuff Done: Goals Group! The next zoom meeting is March 15th at 9 am PST, you can sign up at www.risawilliams.com.
Have you ever wondered if there's a way to harness everyday anger or frustration and turn it into a force that propels us forward positively? Join Erica Curtis and Risa Williams in this energetic conversation about the transformative power of working creatively with anger.
In this important discussion, they delve into:
Tools from Erica's latest book, "Working with Anger Creatively: 70 Art Therapy-Inspired Activities to Safely Soothe, Harness, and Redirect anger for Meaningful Change."
Viewing anger as a state of energy and learning to redirect it in a healthier way
Exploring the deeper emotional layers that often lurk beneath anger.
Discovering simple yet effective techniques to navigate through anger and uncover our values .
How to use humor to pivot out of intense emotions.
Books discussed: "Working with Anger Creatively" by Erica Curtis (in stores now), Eckhart Tolle's books.
Co-hosts: Risa Williams, risawilliams.com, and Erica Curtis, therapywitherica.com.
--- Join Risa's next Get Stuff Done Goals Group which meets Feb. 16th at 9 am PST on Zoom, you can sign up at any time at www.patreon.com/risawilliams.
Do you have sneaky daily thoughts that might be holding back from decluttering and organizing your home more effectively? Deanna Yates, the "decluttering queen," returns to the show to call out those sneaky thoughts and challenge you to reframe getting rid of stuff in a more positive way. Let's drag out some old stuff and old limiting beliefs and bring them out into the light to look at them...
Risa and Deanna discuss: -Limiting beliefs that may be holding you back from getting rid of stuff you don't need -How to reframe where you are now in a more positive direction that inspires you -Why we hold on to stuff and why it can be hard to let it go -How to stop comparing your way of doing things to the way other people are organizing their stuff
Risa will be speaking at Deanna Yates' Chaos to Calm Summit happening on January 29th. Sign up today to hear tips from 20 experts on managing time and chaos in your home, visit: bio.site/risawilliams to get your free ticket!
Also, Risa's Get Stuff Done Goals group meets Feb. 16th and take her new online class, Setting Goals for the Year, which teaches you how to use the goal-setting worksheets in her new book, The Motivation Mindset Journal. You can find it all at: risawilliams.com.
Do you struggle to get enough exercise in your everyday life? Do you know you need to move around more but find yourself sitting down a whole lot? Risa Williams talks to Run Walk Talk Founder, Sepideh Saremi, about how we can get more movement into our daily life and how we can lighten up on ourselves when we get too extreme about fitness.
They discuss: -The brain benefits of movement -How we're designed as humans to process things through movement -Easy ways to get started moving around more -The calming effects of learning how to move more regularly -Body language and how we communicate non-verbally
Is there a habit you've been avoiding starting or just can't get to stick? Is there a healthy routine you want to take on, but your brain is actively resisting doing it right now? In this episode, Risa Williams talks to Fit Mess Podcast Hosts Jeremy Grater & Zach Tucker about healthy habits and how to find your "why" for moving forward with positive changes.
They discuss: -Finding your purpose for starting a habit -Using visualization tools for picturing yourself doing the habit -How it's easy to get derailed from starting new healthy habits and what you can do to find your focus and motivation again
If you'd like to work on starting habits with Risa, come to the Get Stuff Done Goals Group on January 19th! Join in at any time at: patreon.com/risawilliams. And be sure to pick up a copy of The Motivation Mindset Journal for 2024 to track those weekly steps!
Why do our New Year's Goals and Resolutions tend to stress us out so much? Risa Williams talks with writer, Tšhegofatšo Ndabane, and therapist, Mollie Volinsky, about how we can set New Year's resolutions in a kinder way that actually sticks!
They discuss: -Reframing January as "Reset Month" -Looking at things seasonally instead of monthly -Learning to be less harsh and extreme in our goal-setting process -Tips for adopting new habits so that they stick
-Pick up a copy of: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today.... available on amazon or at risawilliams.com.
-Join the Get Stuff Done: Goals Group! Sign up at risawilliams.com or patreon.com/risawilliams.
Do you have trouble saying "no" to things around the holidays? Do you rush around trying to keep everyone happy at the expense of your own mental, emotional and physical wellbeing? In this episode, Risa Williams and Erica Curtis discuss how to have healthy holiday boundaries and look at what you value the most during the holidays, to avoid tipping over into stress.
They discuss: -Overbooking and how to avoid it -How to look at where you're spending your time during the holiday season in a calmer way -Adjusting your expectations for what you can realistically accomplish -Going back to your own values a little more intentionally and allowing yourself space to reset and rest along the way
On behalf of everyone at The Motivation Mindset, we wanted to wish you all a very happy holiday season and a wonderful 2024!
Do you ever feel your stress spike on Sunday night because of everything you're thinking about doing the following week? Do you often find yourself fighting off the "Sunday Scaries" - that anxiety that tends to occur at the end of the weekend?
Risa Williams talks to podcast host, mom and dentist, Toni-Ann Mayembe of Real Happy Mom Podcast, about The Sunday Scaries, and how we can set ourselves up in an easier way for Monday morning. They talk about establishing a Sunday routine to help you bring down your end of the weekend stress...
They discuss: -Weekend routines and reviews -The Sunday Night Prep (from Toni-Ann's workbook) -The Task Intensity Meter (from Risa's book, The Ultimate Time Management Toolkit) -Food prep and other ideas for organizing your Sunday night
Learn some tips and tricks for easing into that work week...
If you'd like to enter our DOUBLE PODCAST GIVEAWAY and win a copy for free, find the giveaway post on instagram @risawilliamstherapy and leave a comment before 12/19/23.
How can having a weekly routine set you up to focus on what you need to do more effectively? In this episode, Risa Williams invites back Wally Rashid, CEO of Woodland Pulse, to discuss Weekly Routines. They talk about ways you can set yourself up in the beginning of the week to complete things you need to do, as well as how to do a weekly review for the next week, to set your intentions going forward.
Tools discussed on this episode:
-The Weekly Post-It from Risa's book, The Ultimate Time Management Toolkit. -Weekly Reviews -Planning things out by how much mental energy you have -Flow state and getting in and out of it throughout the day -Different tricks and tips to find your focus
-Order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools (like The Weekly Post-It and Weekly Review) discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today!
-Join the Get Stuff Done: Goals Group! The next meeting is Dec. 15th. Sign up at risawilliams.com or patreon.com/risawilliams.
In this episode of The Motivation Mindset, Risa Williams and Erica Curtis discuss "hygge" and the art of "coziness." What is the psychological feeling of cozy and how do we create it for ourselves? How do we become more mindful and present about feeling cozy during the winter months?
They talk about: -Learning to label feelings of cozy as they're happening -What Hygge means and and how we can adopt it into everyday life -How feeling "cozy" affects our nervous system and moods -Nervous system regulation strategies -How to slow down on purpose when you need to
Terms discussed: "Hygge," a Danish word for the feeling of coziness, warmth and connection during the winter, cognitive reframing from CBT therapy.
In this special holiday episode, Risa Williams and Erica Curtis discuss gratitude and appreciation. Why is gratitude so important for us to practice on a daily basis? Studies have shown it helps our immune systems, our moods, our hearts, and even our cholesterol levels! But how do we practice it in a way that we will actually feel it?
They discuss: -Daily acts of gratitude -Appreciating yourself and others on a regular basis -Learning effective ways to say thank you -Journaling tools that can help you practice gratitude -The effects of appreciation on our bodies, nervous system, and brains
Get ready for Thanksgiving by practicing saying "thank you" with this episode...
And a big thank you to all the listeners from all over the world out there. We appreciate you!
-Order The Motivation Mindset Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire.
-Join the Get Stuff Done: Goals Group! It meets every month on zoom. Sign up at risawilliams.com or patreon.com/risawilliams.
Have you ever wanted to switch careers but fear and anxiety stopped you from moving? Did you ever feel like you're on the wrong track with things but you didn't how to make the leap over to something new that you enjoyed more? Then, this episode is for you. Risa WIlliams talks to Wally Rashid, the founder of Woodland Pulse, who followed his bliss and switched over from a career in medicine to running his own business selling plants and plant decor. They discuss career transitions and what this tends to stir up in people, psychologically, and how we can navigate our own fears of the unknown.
They discuss: -Visualization tools such as "visioning," and Risa's tool, "The Future Photo" from The Ultimate Self-Esteem Toolkit -Confidence and self-esteem boosting strategies -The Stoic Method of Productivty -Timelines and Deadlines -Picturing what you want to feel
**Join Risa's Get Stuff Done: Goals Group - the next one happens on Nov. 17th and you can sign up at any time at patreon.com/risawilliams. Join Risa's newsletter to get 50% off the group today.
Do you ever have trouble switching gears and transitioning from one thing to the next? Do you feel like it can be stressful to have to go in and out of different modes? Do you find it's hard to contain emotions effectively and then have to transition into work or other responsibilities? Join Risa Williams as she talks to Mollie Volinsky, LCSW, and owner of Juniper Therapeutic Services in Portland, Maine. They discuss how to apply EMDR techniques to managing your time, and how to "compartmentalize" your time in more effective ways that help you keep your calm.
They discuss: -EMDR (eye movement desensitization and reprocessing) therapy -Time Containers (from Risa's book, The Ultimate Time Management Toolkit) -Visualization: The Future Movie (Mollie's tool) -Somatic exercises
What is the difference between taking a regular photo and taking a "mindful photo"? Are selfies pulling us out of the present moment or getting us into it? And how can we use taking photos on our phones more deliberately to calm us down each day? Explore the fascinating subject of using daily photography as a calming tool with Risa Williams and Erica Curtis.
They'll talk about: -What a mindful photo is -How scrolling through photos may be affecting your daily moods -How to create a photo journal for everyday life -What studies show about how photography influences our brains
And, if you're feeling inspired, enter our "Mindful Photo Contest" by visiting @risawilliamstherapy or @ericakcurtis on instagram and finding our Giveaway Post. You can win a chance to attend my Get Stuff Done: Goals Group (10.20) for free! Check out the details on instagram.
Do you struggle with hearing feedback about your creative work? Does receiving critiques make you want to run away and hide? Do you often procrastinate solving problems that people point out with your artistic work? Then, this episode is for you! Risa Williams talks to artists/therapists, Erica Curtis and Hilary Kern about how we can receive feedback and criticism in a healthier way, and how to channel what we hear back into creative energy again.
They discuss: -The difference between helpful and unhelpful feedback -How to create space to hear feedback effectively -How to soothe yourself when you're feeling hurt or defensive -How to use the phrases, "Yes, and..." and "What if?" to prompt yourself to a better emotional place -How artists and creatives can see resilience as a super strength -Avoiding procrastination after you hear feedback from others
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, ericacurtis.com, @ericakcurtis, Hilary Kern, hillarykern.com, @hilarykerncreates ---- Send the show a message about tools you liked to be read on our next episode, click on "text the show." Check out Risa's new book, "The Procrastination Playbook" which you can pre-order on amazon now, and Erica's new book, "Working with Anger Creatively."
How is your relationship with money? Do you feel like you have enough of it or do you feel like you always need more of it? Do you feel like you're worth money or do you feel like money doesn't like you ? Let's look at what's often a stress-inducing subject and try to lighten up the way we're seeing it, so that we can help ourselves get to happier place with the idea of money.
In this special episode, Risa Williams talks to Sepideh Saremi, a licensed social worker, executive advisor and the founder of Run Walk Talk therapy, about how to unpack our relationship to money and get into a more helpful money mindset.
They discuss: -How your early relationship with money might be affecting you now -How to start to see money as a tool that can help you -How to reframe some old ideas about money that might be holding you back
Tools discussed: The Seesaw from Risa's book, The Ultimate Self-Esteem Toolkit,Happy Money by Ken Honda
Have you taken yourself out on an "artist's date" recently? Do you struggle to find time in your busy schedule to do anything creative?
In this special episode of The Creative Toolkit, Risa Williams talks to Miguel Chavez, a TV actor, and Mike Sonksen, a professor and poet, about how to create space to get creative. We're all so busy these days, how do we find a consistent space to let our ideas out and to get in an artistic mindset? How do we honor the creative sides of ourselves without letting stress and fear shut us down?
Learn ways to find more time in our busy schedules to work on creative projects more often
How to mentally prep your brain to get in the artistic mindset
Finding "The Sacred Space" to get creative
Making a "Grand Gesture" where you raise the stakes on purpose
Setting intention before you begin
Timers and deadlines
Why you should take yourself on an artist's date
Tools/People discussed: Deep Work by Cal Newport, Maya Angelou, JK Rowling, Save the Cat by Blake Snyder, The Artist Date from The Artist's Way, Natalie Goldberg, Risa's tool: The Inspiration Journal from The Ultimate Self-Esteem Toolkit.
What are the "clutter zones" of your home? And how much clutter can you tolerate on a weekly basis? What effect is clutter having on your brain on a daily basis?
Risa Williams and Erica Curtis clean-up connotations associated with cleaning and getting organized in this special Brain Boost episode called: Fall Organization. Fall can be a busy a time with school starting again, upcoming holiday arrangements, and other things that might start piling onto our to-do lists.
They coin a new term together, "clutter tolerance," to explain how each of us is different in how much clutter we can look at before it starts to stress us out.
How do we keep our home feeling calm in a psychological way during this season? Learn some tools and tricks to see the fun in getting things organized, so you can have more time to do the things you really want to do this Fall.
Tools discussed: Clutter Zones and Cleaning Principles (Risa's tools), Contained Clutter (Erica's tool), and the idea of "just one thing," "clutter tolerance," and "just do it for ten minutes" (Erica and Risa's combined tools).
What are some words you might want to steer clear of in conversations? What is the one word that can make someone completely forget most of what you've just said to them?
Find out in this fun new episode of The Motivation Mindset called: Communication.
On this segment called "The Daily Tune-Up," Risa Williams is joined by co-host, Stevon Lewis, to talk about communication and where we sometimes go wrong with what we're trying to say!
They talk about: -Danger Words: Find out the most commonly used words that tend to tip a conversation in the wrong direction... -How we can more effectively say what we want (as opposed to what we don't want) in conversation... -Meta-messages: The language going on UNDERNEATH the language we're using!
Books mentioned: The Four Agreements by Don Miguel Ruiz, The Ultimate Self-Esteem Toolkit by Risa Williams, That's Not What I Meant by Deborah Tannen, and The Acknowledgement Journal by Stevon Lewis.
Can writing down things that inspire you each week make you feel more motivated?
In this episode of The Time Lab - Expert Edition, returning experts: Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane, and Trevor Stockwell, test out The Inspiration Journal for one week. Using this tool, they track all the things that inspire them in a notebook in order to observe different patterns in themselves and their thoughts.
They also share what these little sparks of inspiration led them to do next!
Tools discussed: The Inspiration Journal from Risa's book, The Ultimate Self-Esteem Toolkit.
How can we create new things without getting side-swiped off course by our own inner critic and self-doubt?
We'll show you some new ways to stay on course with creativity in this special episode called: The Creative Toolkit.
Risa Williams is joined by co-hosts Mike Sonksen and Miguel Chavez to discuss tools called "The Purge" and "Daily Haikus" to help you overcome your inner critic and get more playful with being creative. They talk about ways to find the fun again, and to lighten up when it comes to tapping into our own creativity.
They discuss: -Ways you can future-predict where you're going to get stuck and visualize yourself getting out of it -Ways you can make quick journaling fun again and stop putting so much pressure on yourself to perform
Tools discussed on the show: The Purge (Navy Seal technique), Daily Haikus and Journaling (Mike's tools), The Future Picture (from Risa's book, The Ultimate Self-Esteem Toolkit), Elizabeth Gilbert's Ted Talk: Your Elusive Creative Genius.
Host: Risa Williams (@risawilliamstherapy, www.risawilliams.com). Co-Hosts: Miguel Chavez (@miguelchavezhimself) and Mike Sonksen (@mikethepoetla).
Are you frequently picturing future and past disasters to play on your mental movie screen or are you picturing things that will delight and inspire you? This is a topic that hosts Risa Williams and Erica Curtis explore in this Brain Boost Episode.
Risa Williams talks with co-host, Erica Curtis about how we can use visualization more regularly in our everyday lives and routines. They talk about how visualizing future and past events can impact our nervous systems, how to pick images that are soothing, neutral, and/or enjoyable to experience, and how to use calming colors and sensory cues to bring your stress down.
They discuss studies that show how picturing what we want to feel and do can impact our emotional states and our future choices in a beneficial way, and also, they explore what to do if you're struggling to picture pleasant things in your head (especially around bedtime).
Tune-in for tips on using your imagination in more delightful ways!
Tools discussed: Calming Colors from Erica's book, Art Activities for Kids, The Future Picture, The Instant Replay, and The Inspiration Journal, from Risa's book, The Ultimate Self-Esteem Toolkit.
Other related episodes: The Time Lab - Inspiration Journal (Season 2, Ep. 6) and Self-Esteem Tools (Season 1, Ep. 18).
In this special episode called The Time Toolkit, Risa Williams talks with guest co-host, Trevor Stockwell, about how we can use calendars more effectively to navigate our everyday schedules and our self-care practices.
They also discuss three tools from Risa's book, The Ultimate Time Management Toolkit, including:
-The Gear Shifter: How do we shift out of different mental gears that require different levels of energy? -The Time Containers: How to use our calendars to plan out hobbies, passion projects, exercise, self-care, and other important things we value that aren't related to our jobs... -The Task Intensity Meter: How to rate how much energy something is going to cost you to do and plan accordingly...
We only have so much time each week, how do we want to use it? We dive deep into valuing our time more and how what we spend our time on sometimes gets mixed up with what we think our identity is.
Books/Tools: The Ultimate Time Management Toolkit by Risa Williams, 8 Qualities of Great Leadership by Trevor Stockwell (and others).
Risa Williams talks with licensed social worker, podcaster and speaker, Cynthia Siadat, who shares her insights about how we can be more compassionate to ourselves and how we can listen to our bodies and check in with our "shadow selves" more often.
They discuss the significance of paying attention to your body's signals and sensations, getting in touch with our INNER SHADOW - a part of ourselves that is often hidden or neglected and how developing a relationship with and mending our inner shadow is crucial for personal growth and success. They coin a new term, "Your Cringe Self" and talk about how being kind to ourselves when we look back on past mistakes is a key part of building self-compassion.
Tools Discussed: Self esteem tools from Risa's book, The Ultimate Self-Esteem Toolkit. The Shadow Self from Carl Jung's books, Bullet Journaling and Planners.
On this episode of The Motivation Mindset: The Daily Tune-Up, Risa Williams and Stevon Lewis, therapists/authors, dive deep into the complex topic of motivation. They discuss how motivation is not a switch that can be turned on and off, but rather something that kicks in after you start taking action.
They discuss: -The Flow State, an optimal state of engagement and focus that many people strive to achieve. -Activation Energy -Mental Rehearsal and Mental Prep Work -Removing barriers that hold you back
Tools Discussed: Flow and Activation Energy (from Csikszentmihalyi's book, Flow: The Psychology of Optimal Experience), First Step Finder, Goal Setting, and Goal Tracking (From Risa's book, The Ultimate Self-Esteem Toolkit).
Related Episodes: Habit Stacking, Season 1/Ep. 25 and Episode 22
Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy and Stevon Lewis, www.stevonlewis.com, @stevonlewismft.
Do you struggle with acknowledging your own accomplishments and letting yourself feel proud of things you done on a chronic basis? Do you feel like you are "fraud" when people give you compliments about things you've done? In this episode, Risa Williams talks to imposter syndrome expert, Stevon Lewis, about what imposter syndrome is, how it feels to have it, how it's often tied to perfectionism, and how it affects our ability to feel good about things we're doing.
They also coin a new phrase, "Momposter Syndrome" for moms who feel like they're "never good enough" at being moms.
If you find it hard to feel good about things you've accomplished, than this is episode is for you!
Books discussed:
Stevon's book, "The Acknowledgement Journal," which is all about imposter syndrome
Risa's book, "The Ultimate Self-Esteem Toolkit," which is all about self-kindness and learning to befriend yourself
Check out Risa's new book, The Procrastination Playbook, which is available for pre-order now! And also, thanks to everyone who has been sending in fan mail to the show, you can do this through the link on this episode by clicking on "text us a message" or at risawilliams.com. Tell us what tools you've used from the show and we'll read your message on a future episode.
Welcome to Season 2 of The Motivation Mindset! The productivity podcast that can help you get stuff done without all the stress.
And de-stressing is what this episode is all about! Have you ever gotten to the end of the day and had no idea why you were feeling so stressed out? Here's a tool called The Stress Ruler that can help you figure out why you're getting stressed out and how to catch your stress before it gets too high!
In this episode of The Time Lab, listeners of the show test out two tools from previous episodes: The Stress Ruler, from Risa's book and episode 11, and Breathing Breaks from episode 26. Guests include Trevor Stockwell (a frequent MM Podcast co-host and leadership coach), Finley Woodmansee (a former aerospace engineer turned therapist), and Lanceperry Maniquis (a film student from Los Angeles).
They discuss how rating their own stress levels affected them, how they learned new insight about themselves, and what they learned about calming themselves down.
What did they do when they noticed their stress rising on the ruler?
Listen and find out what happened...
Tools discussed: The Stress Ruler (from Risa's book, The Ultimate Anxiety Toolkit, discussed on Episode 11), Breathing Breaks, Time Buffer Breaks (from Risa's book, The Ultimate Time Management Toolkit) and mindful eating.
On this episode of the show, Risa Williams talks to author and mindset coach, Byron Morrison, about accomplishing goals and where people tend to get stuck. Byron shares tools from his newest book, "Maybe You Should Give Up: 7 Ways to Get Out of Your Own Way and Take Control of Your Life."
They discuss: -Perfectionism -Future Visualizations -Micro-steps and micro-goals
Tools discussed: The Future Picture from The Ultimate Self-Esteem Toolkit (Risa's book) and Micro-Goals from Maybe You Should Give Up (Byron's book).
And...the winner of the double book giveaway is announced! For the next book giveaway and contest, please follow @risawilliamstherapy.
In this MM Podcast segment of "The Brain Boost," Risa Williams and co-host Erica Curtis discuss how important breathing is to regulating our brains and our nervous systems, how we can use deep conscious breathing to regulate our daily stress more intentionally, and what to do when you find yourself struggling to take deep breaths throughout the day.
They discuss: -The Polyvagal Vagal Theory by Dr. Stephen Porges -Vagus Nerve Calming techniques - Mark Devine and Box Breathing -Understanding "neuroception"
Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy Co-Host: Erica Curtis, LMFT, www.therapywitherica.com, @ericakcurtis Book: The Ultimate Toolkit Books by Risa Williams and Art Therapy Activities for Kids by Erica Curtis.
In this segment of the show called "The Time Lab - Expert Edition," expert guests return to the show to try out a productivity tool for themselves and report the results. Joining Risa Williams are Trevor Stockwell, leadership coach and author, Ezra Werb, an educational therapist, Erica Curtis, a therapist and author and Tšhegofatšo Ndabane, a writer and PR strategist.
They test out "Habit Stacking" from the book, Atomic Habits, where they try to add a new habit onto an existing one.
How did habit stacking work for all of them and did anyone successfully create a new habit pathway in their brains? Listen and find out how the experts did!
Discover a few new and fun ways to cue up your brain to form those new daily habits that will lead you towards your goals...
In this special episode of the show called "The Daily Tune-Up,"guest co-host Stevon Lewis and Risa Williams talk about the subject of "overworking" and how people tend to beat themselves up with their own unexamined beliefs about what "success" means.
They explore: -Examining your definition of "success" and why it feels like you never get stuff done -Challenging your ideas of other peoples' success and learning to see it from a different perspective that can help you feel better about yourself and others -Learning to celebrate little things you do each week as a way to boost your feelings of self-esteem and accomplishment
Books/tools discussed: The Ultimate Self-Esteem Toolkit and The Ultimate TIme Management Toolkit by Risa Williams and The Acknowledgment Journal by Stevon Lewis, books by Albert Ellis, and Deborah Tannen.
In this episode, Risa Williams discusses burnout with Tšhegofatšo Ndabane, a writer and PR strategist, who shares her own personal experience with navigating burnout.
They talk about: -What burnout looks like -What burnout can feel like -How to navigate burnout when you're experiencing it -"Hustle Culture" and how it keeps us feeling "unproductive" a lot of the time -Steps people can take to start being kinder and gentler towards themselves when they're feeling overwhelmed, fatigued and burnt out
Tools discussed; Tools from Risa's books, including The Ultimate Self-Esteem Toolkit. Affirmation Requests (Tšhegofatšo's tool).
In this special episode called The Time Toolkit, Trevor Stockwell joins Risa Williams to talk about forming new habits in order to achieve goals.
The discuss habit stacking, getting intentional about your goals, and establishing daily routines that get you in the flow, as well as how people sometimes get stuck at the starting line with forming new habits.
Tools and references discussed: The First Step Finder (from Risa's book, The Ultimate Time Management Toolkit), Habit Stacking, and the concept of "Flow" (termed by M. Csikszentmihalyi).
References mentioned: Dr. Ned Hallowell, BJ Fogg, and Atomic Habits by James Clear.
In this Brain Boost episode of the show, Risa Williams and Erica Curtis talk about spring cleaning and organization. They discuss our relationship to stuff, how we tend to accumulate too much stuff, creative ways to start to clean and organize in "chunks," and riding out the emotions that sometimes come with letting stuff go. Risa also announces the winner of the double podcast giveaway (follow Risa @risawilliamstherapy for the next giveaway)!
Tools discussed on the show: Cleaning grid (Erica's tool), Small goals steps and The Task Dessert (from Risa's book The Ultimate Time Management Toolkit), Stuff Limbo Box (Risa's tool), and journaling tools from both Risa's books and Erica's books.
Ideas and references discussed on the show: Nervous system regulation, decision fatigue, minimalism, organizational psychology, Adam Grant, The Ultimate Time Management Toolkit by Risa Williams and The Innovative Parent by Erica Curtis.
Other episodes referenced: Episode 20: Decluttering with Deanna Yates.
If you're enjoying these episodes, please consider leaving a review on Apple podcasts or donating a cup of coffee to the show: www.patreon.com/risawilliams.
As part of "Spring Cleaning Month," Risa Williams talks to organizational expert Deanna Yates about decluttering our homes and our time. Deanna Yates is the podcast host of Wannabe Minimalist and helps families develop organization systems on her website, Wannabe Clutter Free.
They discuss ways to do easy weekly organization that won't cost you a lot of time, but can change the way you look at tidying up. Also discussed are ways that leaning into minimalism can help free up your mental energy a little more.
Tools discussed: Stuff Round-up (from Risa's book, The Ultimate Time Management Toolkit), The Power Tidy and Clutter Basket (Deanna's tools).
Episodes referenced: Wannabe Minimalist episode with Risa Williams, Ep. 130.
Enter our double podcast giveaway to win a copy of The Ultimate Self-Esteem Toolkit and a decluttering session with Deanna Yates! Follow us @risawilliamstherapy and @wannabeclutterfree and follow the rules on the contest post before 4/11/23.
If you're enjoying these episodes, please consider leaving a review on Apple podcasts or donating a cup of coffee to the show by visiting: www.patreon.com/risawilliams.
In this episode of the MM Podcast, Risa Williams celebrates the worldwide release of her newest book, The Ultimate Self-Esteem Toolkit, with special guest, Stevon Lewis, and they discuss self-esteem boosting tools. Stevon Lewis is a licensed therapist, the author of "The Acknowledgment Journal" and the podcast host of "How to Talk to High Achievers About Anything." They discuss how to challenge negative thoughts and beliefs by investigating them with a few practical tools and techniques.
Learn a few new strategies to turn your mindset around and get back on track faster...
Tools mentioned: Thoughts on Trial (from Stevon's book, The Acknowledgement Journal) and The Evidence Investigator (from Risa's book, The Ultimate Self-Esteem Toolkit).
Other episodes mentioned: The Daily Tune-Up (future segments of the show which Stevon and Risa co-host).
References mentioned: REBT Therapy (Rational Emotive Behavioral Therapy) and Dr. Albert Ellis.
Have you ever felt stuck and blocked while working on a creative project? Has creative block ever completely shut you down and made you want to give up? Risa Williams is joined by art therapists and artists, Erica Curtis and Hilary Kern, to talk about creative block and how it makes us feel like we can't move forward with artistic things we want to do.
They discuss: -How and why creative blocks can happen -Self-doubt and how it makes us feel stuck -How we can apply The Hero's Journey to our artistic process -Ways to use visualization and values to get yourself un-stuck -How our brains are affected by our own fears and doubts -How to feel motivated to move forward in tiny steps again
An inspiring conversation for anyone who is trying to create new things and needs a little boost today...
In this special episode of The Motivation Mindset Podcast called The Time Toolkit, Risa Williams shares new tools from her brand new book, The Ultimate Self-Esteem Toolkit: 25 Tools to Boost Confidence, Achieve Goals and Find Happiness, which is in stores this week. She discusses how learning to talk to ourselves in gentle, kinder ways on a daily basis is so important to our brains and bodies to do.
To help celebrate the launch of the new book, Risa gives a sneak peek into the book, starting with: 5 Ways to Improve Your Self-Esteem and Confidence.
Tools Discussed on the show: The Self-Talk Meter, The Evidence Investigator and The Introduction from Risa's new book: The Ultimate Self-Esteem Toolkit.
Get the book here: https://us.jkp.com/products/the-ultimate-selfesteem-toolkit
Win a free signed copy of the book by visiting the book giveaway post on instagram @risawilliamstherapy this week!
In this episode, Risa Williams talks to Dr. Tarryn MacCarthy, a speaker, podcast host of "The Business of Happiness" and an orthodontist who leads wellness retreats for doctors and dentists, about self-awareness.
They discuss: -How can we become more aware of what we value each day? -How can we become more aware of happy moments as they happen? -And how can we become more aware of stress and bring it down by using a few easy tools each week?
From de-stressing each day to savoring happiness, Dr. MacCarthy and Risa explore how to start feeling better in the here and now.
Tools discussed on the show: Breathing Breaks, The Stress Ruler and Rack Focus (from Risa's book The Ultimate Anxiety Toolkit), Time Buffers, The Frustration Surfboard, The Calm Center (from Risa's book: The Ultimate Time Management Toolkit), The Glass Elevator (Dr. MacCarthy's tool), grounding techniques, NLP tools, and meditation.
Other podcasts referenced: The Business of Happiness: Episode #185, Time Management with Risa Williams.
In this special Time Lab episode, listeners of the show test out two tools from Risa's books: The Daily Post-It and The End of Work Alert. Testing out the tools are former aerospace engineer, Finley Woodmansee, actress Anna Booher, graphic designer Dulcie Yamanaka, and archivist Julissa Padilla.
Find out which tool worked out well for them, and which tool they struggled with!
Tools discussed in this episode: The Task Intensity Meter, The Weekly Post-It, Daily Post It and The End of Work Alert from Risa's book, The Ultimate Time Management Toolkit (theultimatetoolkitbooks.com).
Previous episodes mentioned: Episode 7: Dr. Tamara Soles and Episode 9: The Task Intensity Meter.
Host: Risa Williams, LMFT, (risawilliams.com, @risawilliamstherapy). Guests: Finley Woodmansee, Anna Booher, Julissa Padilla and Dulcie Yamanaka.
In this episode of The MM Podcast, Risa Williams talks to classical composer Ian Whitney about perspective-taking tools he uses throughout the day. Ian Whitney is a composer and the General Manager and Producer of Music in the Regions, which tours classical music throughout New South Wales, Australia. They discuss how to navigate the creative process by getting perspective on why you're doing what you're doing and what the actual consequences will be. Ian also provides a few practical tips for navigating public speaking anxiety.
Tools discussed on the show: The Music Motivator (from Risa's book: The Ultimate Time Management Toolkit) and perspective-taking questions.
Other episodes mentioned: Episode 14: Brain Boost - Music and The Time Lab: The Music Motivator.
References mentioned: Elizabeth Gilbert's Ted Talk: Your Elusive Creative Genius.
Host: Risa Williams, (@risawilliamstherapy, risawilliams.com). Guest: Ian Whitney, (www.linkedin.com/in/ian-c-whitney).