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For regular listeners of the podcast, you’ll recognize the topic of Internal Family Systems (IFS), but it’s never a bad idea to revisit this life-changing psychotherapy model. Even better than reviewing this theory, I’m diving deep into a tool I’ve personally vetted to help you handle big emotions and remain calm when life throws chaos your way.
Tune in to learn about this “unblending” tool, how it offers you greater perspective on any challenging situation, and why separating from emotions can lead to more positive thoughts and actions. Along the way, I’ll also share many examples to help you implement this tool into your life now.
Get the full show notes, transcript, and more information here: https://habitsonpurpose.com/138
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Joining me today is Dr. Mary Leung, a full-time medical oncology and hematology physician, as well as a certified life coach. She’s here to share a bit about her journey of becoming a coach and how she’s been able to achieve better time management.
Even if you’re not a physician or don’t work in medicine, listen to learn how you can become more efficient at your job so you can attend to, and more importantly, enjoy other parts of your life outside of the office. That includes using mindfulness exercises, improving sleep hygiene, removing tech distractions, and more. Get ready to take notes!
Get the full show notes and more information here: https://habitsonpurpose.com/137
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The life of a high achiever is filled with transitions. Whether it’s in life, work, relationships, or something else, there’s a seemingly endless number of starts, stops, and new beginnings. It’s tough not to get overwhelmed during these periods, which is why I’ve developed a list of ways to make the transitions easier.
From simply taking a moment to pause and reflect to doing something fun and playful, listen in as I outline these eight essential practices that are easy to do and highly effective. I also provide some clues to look out for, which may alert you to feelings of stress during a transition. That way, you can intervene before the emotional intensity builds.
Get the full show notes and more information here: https://habitsonpurpose.com/136
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It will come as no surprise that one of the biggest challenges for high achievers is saying no. But why is it so hard? The struggle is deeply rooted in societal expectations, fears of disappointing others, worries about how we are perceived, and much more. Luckily, there is a path forward.
Tune in to hear the benefits of saying no, including finally freeing yourself from being perpetually overextended and reprioritizing self-care. I’ll also be providing my favorite practice for developing more ease when saying no, as well as tips and tricks, such as buying yourself time before responding to a request. It’s all here, so let’s get started.
Get the full show notes and more information here: https://habitsonpurpose.com/135
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In this episode, I explore a recently popularized concept from Dr. Becky Kennedy in her book Good Inside called “the most generous interpretation.” This approach not only helps us identify our habits better but also provides a kinder way to engage with ourselves as we work on making lasting change.
Listen in as I share how the most generous interpretation and deliberately assuming positive intent open us up to curiosity and compassion so we don’t overlook the root cause of our habits. Throughout the episode, I’ll provide clear examples to reinforce this approach and offer a host of excellent resources.Get the full show notes and more information here: https://habitsonpurpose.com/134
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Anger is not only a natural emotion; it is actually a signal alerting you to three main ideas: that there has been a boundary breach, a value has been compromised, or that you have just witnessed an injustice. And if we embrace anger, it can radically change our lives.
Listen in as I reveal my go-to tool for managing anger—not by suppressing it, but by inviting it to take a seat at the table within our system. This approach helps you explore the root of your anger with compassion and curiosity, leading to a deeper understanding and appreciation of your core values.
Get the full show notes and more information here: https://habitsonpurpose.com/133
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For high achievers, overthinking might seem inevitable. While second-guessing and catastrophizing can lead to overcomplicating things, there is always hope—and coaching offers a way forward. If you don't believe me, this episode is for you.
Joining me today is Dr. Stella Evans, a pediatrician, medical director for the Spina Bifida Clinic at Children's Hospitals and Clinics of Minnesota, and certified life coach. She's here to share her incredible coaching journey, including her experiences in my HOPP program. Listen in to learn about the power of coaching, including how it can help you achieve self-compassion, connect you to your spiritual center, and grant you an opportunity to serve others.
Get the full show notes and more information here: https://habitsonpurpose.com/132
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In Episode 131 I’m taking a different role as the guest in an interview led by Dr. Kavetha Sundaramoorthy and Dr. Erica Bove. We dive deep into the habit of rumination—why we do it, how it shows up, and practical ways to manage it.
We discuss how rumination often arises from unresolved emotions or suppressed feelings and the importance of recognizing this habit as the first step toward making a change. For those of us who find ourselves ruminating, especially in situations that trigger insecurity or perfectionism, we offer actionable strategies.
Get the full show notes and more information here: https://habitsonpurpose.com/131
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Returning to the podcast is Mariana Fávero Bonesso, a life coach specializing in overcoming procrastination and enhancing focus. Last week, she guided us on setting achievable goals and tackling procrastination without succumbing to anger and frustration.
Today, we're shifting our focus away from procrastination to delve into Internal Family Systems (IFS). Whether you're familiar with IFS or hearing about it for the first time, this discussion is for you! We'll explore what IFS is, why it’s considered non-pathologizing, and how it can be used to heal and transform our habits.
Get the full show notes and more information here: https://habitsonpurpose.com/130
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My guest today is Mariana Fávero Bonesso, a life coach specializing in overcoming procrastination and enhancing focus. Mariana works with high-performing individuals who often feel overwhelmed, helping them become more structured and execution-oriented. She's here to share her inspiring story and effective methods.
Listen in as Mariana explains how to set meaningful goals and break them down into manageable steps. She'll also provide valuable tips on overcoming paralysis, as well as strategies to prevent anger and frustration when procrastination strikes.
Get the full show notes and more information here: https://habitsonpurpose.com/129
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An integral part of maintaining a high-achieving lifestyle is a loving, fulfilling relationship with your partner. If that’s lacking, it’s only a matter of time before you suffer a setback. Luckily, by making a few minor mindset shifts, you can bring more love and connection into your marriage.
Maggie Reyes is a modern marriage coach, interpersonal communication expert, and author of Questions for Couples Journal. She helps Type-A women like you have better marriages without adding more work to your already overloaded schedule. Listen in as Maggie shares her path to coaching and the complexities of interpersonal communication.
Get the full show notes and more information here: https://habitsonpurpose.com/128
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When we’re knee-deep in the trenches of life it can be easy to forget about ourselves. In fact, there are implicit and even explicit messages in our culture, and our professions, that shape that point of view. That our worth hinges on our productivity or that our value is tied to helping others. But that leaves us lacking.
Dr. Erica Howe is the founder of the Women Physicians Wellness and Women Professionals Wellness Conferences. Today you’ll hear how she took her own struggles in her medical career and used them as fuel to start a conference specifically geared at helping others to sustain wellness while advancing their careers and developing confidence as leaders.
Get the full show notes and more information here: https://habitsonpurpose.com/127
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As a podcast for high achieving women, it’s important to engage in honest conversations with those that both talk the talk and walk the walk. And I think being a compassionate physician and a dedicated mom of four perfectly encapsulates that concept, which is why I’m so excited about our special guest.
Dr. Sarah Witry is a Hospice Palliative Physician and a certified mind-body coach, as well as a member of my HOPP small group coaching program. She’s joining me today to share her story and explain what coaching has provided her and, in turn, what it has allowed her to offer her clientele.
Get the full show notes and more information here: https://habitsonpurpose.com/126
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How many of us race, walk, and hustle through our days? We’re high achievers, after all, so it seems commonplace to finish the day completely exhausted. But what happens when that daytime stimulation, overthinking, or second-guessing impacts our sleep? Today we’re finding out from a very special guest.
Dr. Funke Afolabi-Brown is a triple-board-certified sleep medicine physician, specializing in helping busy women and their children to prioritize sleep in order to thrive, achieve optimal health, and live to their fullest potential. She’s here to share her story and explain to us why sleep is so important.
Get the full show notes and more information here: https://habitsonpurpose.com/125
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On today’s episode I’ll be exploring what trauma truly means and how it is far more common than many realize. In fact, most exhausting habituated patterns can be traced back to trauma and those easy-to-discount experiences are, in fact, actually traumas. Allow me to help you recognize these traumas so you can name them and then begin to address them.
Listen in as I discuss the difference between big-T and little-t trauma, including a whole host of examples for each. I’ll also be sharing the ways these types of trauma impact you, physically and psychologically. Lastly, I’ll offer a two-step practice to help guide you in grounding your nervous system when such feelings arise.
Get the full show notes and more information here: https://habitsonpurpose.com/124
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We all suffer from painful, recurring thoughts from time to time. But I’ve noticed in my professional work (and even in my personal life) there are two especially common thoughts that plague our psyche and create so much day-to-day stress: 1) “I should know better” and 2) “I should be further along than I am right now.”
These thoughts can impact us on a monthly, weekly, or even a daily basis. Whether they are a part of your subconscious or conscious mind, if we believe these thoughts it can be terribly difficult to convince ourselves there’s truth to anything different. That’s why, on today’s episode, we’re exploring this duo in-depth so we can address them proactively.
Get the full show notes and more information here: https://habitsonpurpose.com/123
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Do you struggle to make decisions? Do you find yourself floundering with analysis, paralysis, second-guessing, and worrying about making the wrong move? If so, today’s episode is just for you because I’m tackling, what I call, “decision block.”
Listen in as I share this practical technique to help you be more decisive. Even better, I’ll also be providing direction as to how to become more aware of your decision-making habits, so you can identify when patterns are unfolding and then bridge the gap between those theoretical and intellectual beliefs to apply what you know to your real life choices.
Get the full show notes and more information here: https://habitsonpurpose.com/122
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Today, we’re getting curious. More than that we’re engaging in pragmatic curiosity—a practice by which you can more effectively change your habits and patterns. But in order to fully grasp this concept (and implement it into your life), I’m sharing the connection between curiosity and your habits.
Tune into this episode as I describe how to employ pragmatic curiosity to make meaningful change with these truths and learnings that you’ve uncovered. I’ll also be providing helpful examples and providing an exercise for you to try to tap into your own pragmatic curiosity.
Get the full show notes and more information here: https://habitsonpurpose.com/121
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It’s certainly not uncommon to feel stuck and unsure of yourself. In fact, if you’re constantly questioning your thoughts, acts, and decisions—and don’t have the right answers—those feelings may only intensify. Thankfully, there is a solution: ask the right questions.
On today’s episode, I’m sharing my Power of Productive Questions. They’re questions intended to help you tap into your curiosity when you’re feeling stuck, stressed, and confused. By posing these questions to yourself, you’ll understand your thoughts and feelings better while also facilitating compassion and kindness.
Get the full show notes and more information here: https://habitsonpurpose.com/120
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Are you an overthinker? Maybe a procrastinator or a perfectionist? We all have habits—things we do automatically without thinking much about them—that are deeply ingrained in us, but our habits are need indicators; they signal a need or desire. Luckily, there are steps you can take to uncover those needs and desires, which will allow you to identify, address, and then change those habits more effectively.
Tune in this week as I share some examples of specific habits many people have and the needs and desires behind them. Learn why the needs and desires behind a habitual pattern are usually hidden, the mindset required to uncover them, and the detailed steps you can take to address the root cause of your habits.
Get the full show notes and more information here: https://habitsonpurpose.com/119
- Se mer