Habits on Purpose: Recent Episodes
Kristi Angevine, MD
This podcast was created to empower high achieving women just like you to create habits and a life you love. As a high achiever, your work and accolades are your pride and joy, but your perfectionist tendencies and constant overthinking have been running you ragged. At the end of the day, you’re left feeling tired, overwhelmed and just not content, like you’re missing out on something more.
This podcast is your time away from the daily hustle to focus on taking care of you: seeing where you’re stuck, and helping you develop habits that will build you up instead of tearing you down.
Tune in every week and join Dr. Kristi Angevine, MD, Ob/Gyn turned Certified Life Coach, as she shares practical, no fluff strategies you can apply to your daily life to achieve meaningful change.
If you’re over the overwhelm, done with always feeling guilty and not enough this podcast is for you.
For more information visit habitsonpurpose.com
Are you spending your time the way you want to? Join me this week to discover why, if you want to be intentional about your life, you must be deliberate with your habits. You'll learn the power of unraveling old habits to rewire new ones and how to begin cultivating habits that will leave you feeling like you're in the driver's seat of your life.
Get the full show notes and more information here: https://habitsonpurpose.com/46
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Join me this week to discover the power of narrating your experience. You'll learn why this tool is essential for getting meaningful traction on habits that might seem impossible to alter right now, how to start applying it to your life, and how it can act as an effective method for self-soothing and self-regulation.
Get the full show notes and more information here: https://habitsonpurpose.com/4
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Do you try to fix or suppress your anger, and feel guilty if you can't? Many of us have been taught to see anger as shameful, unprofessional, or even dangerous. As a result, we bottle it up, push it down, and try to ignore it. The cost of burying anger is emotional exhaustion and disconnection from ourselves.
In this episode, I share a different approach to anger – one that views it not as a liability but as a messenger. I offer three powerful prompts to help you relate to your anger differently, allowing you to rebuild inner trust and reconnect with your authentic self without fear of explosive expression. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/170 Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
My guest this week is Krista St-Germain, a grief expert and coach for widowed moms. She teaches other widows how to love life again after a tragic change in circumstances, which makes Krista the perfect guest to discuss agency and living with intention, even in the face of things that we cannot control.
Discover the power of your narrative about your feelings and the life-changing concepts that helped Krista through grief. Krista shares her valuable perspective on grief and loss, her experience in therapy versus getting coached, and the tools she uses with her clients who are in the thick of grief and big feelings.
Get the full show notes and more information here: https://habitsonpurpose.com/80
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Join me this week as I offer you a different approach to understanding and changing your habits. I'm showing you how to unwire a habit that isn't serving you so you can rewire a new one with sticking power, and my simple 3-step process for exploring and uncovering what's really going on.
Get the full show notes and more information here: https://habitsonpurpose.com/37
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Did you know that you are one human made up of multiple personalities, or parts, that interact internally, much like people interact in the external world? This is what Internal Family Systems (IFS) teaches us. These parts are responsible for the bulk of your habits, so when you understand these parts or personalities better, you have the secret to understanding your habits.
This week, discover how your habits can be explained as thoughts, feelings, and actions that originate from distinct parts of yourself. I'm giving you an overview of IFS, and sharing a practical exercise that will help you notice and name the parts of yourself that contribute to your specific habits.
Get the full show notes and more information here: https://habitsonpurpose.com/75
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Do you ever find yourself compartmentalizing or ignoring certain emotions, desires, or experiences that feel unwelcome or uncomfortable? It's a complex habit that many of us engage in without even realizing it. In this episode, we dive deep into the sneaky ways we might be dismissing parts of ourselves and the impact this can have on our well-being. Join me as we explore the root causes of this sneaky habit and how we can start to shift it. We'll look at how our family of origin and cultural conditioning may have shaped what we view as welcome or unwelcome in our own systems. By the end of this episode, you'll have a better understanding of what you might be compartmentalizing and how to start being with what is actually present.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/159
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Do you ever feel like you set a goal, but weeks or months go by and nothing has really changed? You wonder how you've been so unproductive and if you're just avoiding the work or self-sabotaging. If this sounds familiar, I have an approach that can help. In this episode, I introduce the concept of "Future You Thinking" and share four practical strategies to simplify task initiation, reduce overwhelm, and keep your priorities clear. These tools are especially useful if you have a lot of moving parts in your life.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/158
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Do you ever feel like your to-do list is a never-ending source of stress and frustration? You're not alone. Despite our best efforts, it's all too common to end the day feeling behind and overwhelmed, even if we've accomplished a lot.
In this episode, you'll learn how to do a reality check on your list, ensure you're not falling into the trap of magical thinking, and infuse your day with a sense of ease and focus. If you're ready to break free from the tyranny of an overwhelming to-do list, this episode is for you.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/157 Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
How can you overcome habits that insidiously take more than they give? In this episode, I explore three common habits that quietly create unnecessary stress: multitasking, shoehorning too much into too little time, and holding too tightly to an original plan even when a better option becomes available. These patterns often feel reasonable in the moment, but they can leave us feeling overwhelmed, rigid, and stuck.
I introduce a simple but powerful tool called a tiny experiment. Rather than trying to overhaul your habits overnight, tiny experiments help you test small, manageable changes that feel safe enough to actually try. Whether you're constantly multitasking, overcommitting your schedule, or struggling to adjust when circumstances change, this approach can help you gather new information and build trust in alternative ways of doing things.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/226
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What happens when you combine positive qualities on purpose? In this episode, I explore the idea of stacking positive qualities for a synergistic effect and how certain pairings can support more meaningful and sustainable change. Rather than relying on willpower or rigid habit hacks, I'm sharing a more flexible and compassionate approach to working with difficult habits and patterns.
I walk through different combinations of positive qualities and how they can help with struggles like overwhelm, procrastination, people-pleasing, perfectionism, self-doubt, and going after big goals. You'll see how certain qualities can work together in ways that create more support, perspective, and momentum when change feels difficult.
You'll be encouraged to think about which positive qualities already come naturally to you and how you might intentionally combine them to support a habit or challenge in your own life. By experimenting with different pairings, you may discover new ways to approach change that feel far more supportive and effective than simply trying harder.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/225
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Why do the qualities you want most, like confidence, calm, clarity, or patience, often feel so difficult to access consistently? In this episode, I break down the practical process of intentionally cultivating the qualities that matter most to you. Moving from simply wanting change to actually creating it requires more than inspiration. It requires clarity, strategy, and a deeper understanding of what supports real growth.
I walk through five essential steps that can help you intentionally develop meaningful qualities or pursue important goals. You'll learn how to approach growth in a more intentional, compassionate, and realistic way, without relying on perfectionism or all-or-nothing thinking. By understanding what is in the way and building a process that works for you, you can begin cultivating more of the qualities and habits that help you thrive.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/224
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What actually makes a good life, especially in the midst of ordinary stress and complexity? In this episode, I explore the positive qualities that help us move beyond simply surviving and into a more grounded, thriving way of being. Rather than focusing only on reducing suffering, I'm highlighting the life-giving qualities that help us navigate reality with greater strength, wisdom, and purpose.
You'll be encouraged to reflect on which qualities already come naturally, which feel harder to access, and which you want more of in your life. By putting these qualities on your radar, you'll gain a clearer sense of what supports flourishing and what may be worth intentionally cultivating moving forward.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/223
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Why do the habits and reactions you most want to change often feel so difficult to shift? In this episode, I wrap up the Internal Family Systems (IFS) series by exploring how to move beyond simply noticing your inner parts and begin building a more intentional relationship with them. Understanding your parts is important, but real transformation happens when you start to work with them rather than against them.
You'll learn why trying to silence, banish, or overpower difficult parts of yourself often backfires, and why befriending them can create deeper and more sustainable change. You'll also discover practical ways to start connecting with your parts through reflection, inquiry, and supportive internal dialogue. By learning what your parts fear, need, and protect, you can begin leading your internal system more effectively and create meaningful shifts in how you think, feel, and behave.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/222
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Why is it so hard to notice what's actually driving your reactions in the moment? In this episode, we continue the conversation on Internal Family Systems (IFS) and take a deeper look at the inner parts that shape your thoughts, emotions, and behaviors, often without your awareness.
You'll be introduced to a wider range of common parts, from approval-seeking and compare-and-despair to overly optimistic, skeptical, and intellectualizing parts. As you hear these examples, you may start to recognize patterns in yourself that previously just felt like "your personality." We'll also explore why parts can be so difficult to detect, especially when you are fully identified with them or have assumed they are simply who you are.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/221
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Why do you keep doing things that don't make sense, even when you know better? In this episode, I'm introducing you to a powerful way of understanding yourself through Internal Family Systems (IFS), and how recognizing your inner parts can shift how you make sense of your thoughts, emotions, and habits.
We'll explore what it means to have different "parts" of yourself and how these parts influence your behavior, often outside of your awareness. You'll learn how to begin identifying these inner parts and why this awareness matters. Rather than trying to force new thoughts or behaviors, this approach focuses on understanding what's underneath the surface so you can make sense of why you do what you do.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/220
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Do you ever find yourself stuck in habits that just don't seem to serve you anymore? Maybe they're automatic behaviors that have become ingrained over time, but deep down, you know they're holding you back. In this episode, I'm sharing the psychological reasons behind these habits and offering strategies for how you can start shifting them intentionally.
When habits are automatic, they often form based on emotional responses and thoughts that happen without much awareness. I dive into how habits like procrastination or perfectionism come from parts of us trying to protect us or help us feel safe. This episode will help you paint a picture of what's possible when you begin to shift your habits with intention.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/219
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Why does self-compassion feel so uncomfortable, even when you know it would help? For many of us, being hard on ourselves feels more productive, more honest, and even more motivating than offering ourselves understanding. In this episode, I explore why self-compassion can feel so difficult to access and what's actually happening when you resist it.
I walk through the common misconceptions that keep self-compassion out of reach and why your brain may interpret it as weakness, avoidance, or letting yourself off the hook. You'll hear how this pattern develops and why it tends to show up even more strongly for people who hold themselves to high standards. Instead of trying to force yourself to "be nicer," we look at a more practical way to understand what self-compassion really is and how it functions.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/218
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Do you ever find yourself stuck, overthinking a task you know you could do but just can't seem to start? Whether it's something small and tedious or a bigger project, that feeling of overwhelm can quickly turn into avoidance. In this episode, I'm sharing a simple but powerful technique I call Project Low-Hanging Fruit to help you move out of paralysis and into action.
When a task feels like too much, your brain can spin into overthinking, trying to figure out the perfect plan before taking the first step. I walk you through how to break tasks down into extremely small, doable steps so that starting feels easy instead of intimidating. You'll also hear how to create a sense of urgency on purpose, interrupt overthinking, and build momentum in a way that actually works with your brain instead of against it.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/217
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Do you ever find yourself overwhelmed by big emotions like anger or frustration? When emotions take over, it can feel hard to regain control. In today's episode, I'm going to share a simple but powerful tool from Internal Family Systems (IFS): using the language of parts.
It's a practice of separating your emotions from your sense of self, allowing you to respond in a way that's calm and deliberate. By using the language of parts, you can identify the root causes of your emotions, respond with compassion, and create a more thoughtful approach to your feelings. I'll guide you through how to implement this tool in your everyday life and how it can lead to lasting change.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/216
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Do you find yourself saying yes when you already feel stretched too thin? In this episode, I unpack why saying no can feel so uncomfortable, even when you know it's what you need.
For many high achievers, the difficulty isn't just about time or logistics, it's rooted in deeper fears about how we'll be perceived, how relationships might change, and what it might mean about us if we don't show up for everything. I walk through the subtle ways saying yes at your own expense can show up, from overextending your schedule to quietly abandoning your own needs without even realizing it.
You'll learn why concerns about disappointing others, losing opportunities, or not being liked can make saying no feel risky, and how those fears often lead to overcommitment and burnout. I also share a simple, practical approach to help you start saying no with more clarity and confidence.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/215
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What if the habits you struggle with most are actually attempts to help you? In this episode, I revisit a powerful way of understanding habits through the lens of Internal Family Systems and the idea of using "the most generous interpretation," a concept popularized by Dr. Becky Kennedy. When we look at our patterns this way, habits stop looking like flaws and start looking like strategies that once served a purpose.
I walk through the Internal Family Systems framework and explain how different parts of us work together to manage painful experiences. Some parts try to prevent discomfort, others step in to soothe overwhelming feelings, and still others carry the emotional burdens from past events. When these parts interact, they can create the repetitive thinking, feeling, and behavior patterns we recognize as habits.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/214
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Anger is often seen as something to avoid or suppress, but what if I told you it's actually an emotion that can offer valuable insights? In this episode, we'll explore how to rethink your relationship with anger and use it as a powerful tool for growth and clarity.
For many of us, anger is tied to shame or the belief that it's an emotion we should hide. However, when we embrace anger as a signal rather than a problem, it can alert us to boundary breaches, compromised values, or injustices. I'll explain how shifting your perspective on anger can transform your emotional landscape and help you make decisions aligned with your core values.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/213
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When you think of trauma, do you picture only extreme, life-threatening events? In this episode, I expand the definition of trauma and explain why many high achievers unknowingly overlook their own experiences. Trauma isn't defined only by what happened, but by how your nervous system responded when you felt overwhelmed, powerless, or alone.
I break down the difference between Big T and small t trauma and explain how stress and trauma exist on a continuum. Many of the habits we struggle with, like perfectionism, overachievement, hypervigilance, chronic worry, or emotional reactivity, may not be personality flaws but adaptive responses that once helped you cope. Understanding them with curiosity instead of judgment opens the door to healing and growth.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/212
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Do you take forever to make decisions, only to second-guess yourself once you finally choose? In this episode, I unpack why analysis paralysis feels so intense and how the belief that there is one right decision quietly fuels decision block, overthinking, procrastination, and chronic comparison.
I offer a practical shift that makes decisiveness possible: letting go of the idea that there is one right choice and instead choosing to make your decision right. You'll learn a concrete process to identify what you would decide if you trusted yourself, uncover the inner objections that surface, and respond to those concerns with curiosity and compassion while still moving forward.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/211
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Curiosity gets a lot of praise, but not all curiosity actually leads to change. In this episode, I introduce the concept of pragmatic curiosity and explain why simply understanding yourself better isn't always enough to shift long-standing habits.
I walk you through what true curiosity is and what it isn't, including how curiosity can quietly turn into judgment, fixing, or endless analysis. You'll also learn how to practice pragmatic curiosity by pairing insight with action so your self-awareness actually translates into real habit change. I share a simple framework you can use with any dilemma, pattern, or decision so that curiosity doesn't just stay in your head but helps you move forward in a concrete, supportive way.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/210
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When you're feeling stuck, stressed, or overwhelmed, the right question can shift everything. In today's episode, I share a list of my favorite productive questions that help me get unstuck, tap into curiosity, and break free from confusion. These questions are the antidote to overthinking, indecision, and self-doubt.
Our habitual thought patterns often keep us in a loop of stress and overwhelm, especially when we're not clear on what we really want or need. By asking the right questions, we can break out of that cycle and start finding clarity. The powerful questions I'm sharing today help me connect to my deeper needs, quiet my inner critic, and tap into my intuition when I'm feeling lost.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/209
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Most habits aren't random or self-sabotaging. They're signals. In this episode, I explore the deeper needs and desires hidden beneath your habits and why understanding those needs is one of the most overlooked keys to lasting habit change. When you only focus on stopping a behavior, you miss the reason it's there in the first place.
I explain how habits like procrastination, self-criticism, people pleasing, numbing, overthinking, and comparison often develop as solutions to something deeper. You'll learn a simple three-step process to identify the need beneath any habit so you can address the root cause instead of fighting the symptom.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/208
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We've all experienced the struggle of trying to figure out whether something is a "yes" or a "no." In this episode, I dive into how to discern the difference between what aligns with your core desires and values and what doesn't. You might think it's obvious, but in reality, it can be surprisingly tricky. The tension between saying yes when you really mean no — or vice versa — often stems from years of socialization, external expectations, and learned behaviors. The good news is, it's possible to regain clarity and trust your intuition again. I'll share why our ability to differentiate a true yes from a no becomes clouded over time, and how you can begin to tune back into your inner wisdom. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/207
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Do you automatically assume the best about people, or do you find yourself jumping to negative conclusions more often than you'd like? In this episode, I explore what happens when you deliberately practice giving the benefit of the doubt and make it a habit. You'll learn the ten specific things that shifted for me when I started practicing this habit, from taking things less personally to having better access to my intuition. You'll discover how giving others the benefit of the doubt actually helps you give it to yourself, quieting your inner critic and opening the door to self-compassion. And you'll hear why this practice can be a pivotal change in your energy, your mindset, and your experience of everyday life. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/206
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Do you feel pressure to set big goals and overhaul habits this time of year? What if the most important thing isn't what you do, but what you remember? In this episode, I'm sharing a list of reminders that I want to carry with me into the new year. These grounding truths can help settle you when you feel unsettled and guide you toward growth when it seems impossible. You'll discover why progress often feels uncomfortable before it looks like positive change. You'll learn that being regulated doesn't mean being calm, but rather being responsive while feeling fully. I'll also talk about why longstanding habits can shift faster than you think and how emotions carry important messages that are worth paying attention to, not pushing away. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/205
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As we wrap up the year, it's the perfect time to reflect on some of the most impactful insights and tools shared on Habits On Purpose. In this special episode, I've compiled a collection of powerful moments from past episodes—reminders and strategies that have helped many of you throughout the year. As you listen, I invite you to reflect on how these tools and reminders resonate with you now, and how you can carry them forward into the new year. Whether you're looking for clarity, perspective, or a little more balance, this episode is a great way to reset and recharge for what's ahead. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/204
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The holiday season often brings a lot of joy, but it also comes with its share of stress and obligations. In this episode, I explore a simple but powerful shift that can change how you experience the holidays: the difference between saying "I have to" and recognizing "I choose to." The habit of saying "I have to" can quickly take over during the holidays. You'll discover how recognizing your ability to choose is liberating, and how this simple shift can reduce stress and make holiday interactions lighter and more manageable. I'll guide you through practical examples of how to apply this shift to everything from family time and food choices to setting boundaries and saying no. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/203
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Do you ever feel like you become reactionary and out of control in an instant? In this episode, I explore the feeling of being reactive, particularly when it happens with the people you care about most. Reactivity can make you feel like you're no longer in control of your emotions, and the intensity of that reaction can feel overwhelming and insurmountable. Today, I'm introducing the concept of a mental and emotional U-turn, a tool that can help reduce reactivity and give you clarity about what's happening when you feel triggered. You'll learn how to recognize when you need to do a U-turn by paying attention to your emotions and physical sensations. I'll guide you through how to slow down in those heated moments and keep your focus inward rather than getting pulled back into the situation. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/202
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Do you bristle when things do not go according to plan? In this episode, we explore how the habit of trying to control everything becomes one of the biggest time wasters and energy drains in your life. When you pour effort into things that are not fully under your control, you lose time, and you exhaust your mental, emotional, and physical resources. Many of us do this without realizing it. Trying to manage other people's feelings, reactions, or interpretations drains our energy and leaves us feeling ineffective. I explore why the urge to overcontrol develops and what changes when you shift your attention to the small category of what is genuinely yours to manage, rather than the much larger category that is not. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/201
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What if being undone, feeling big emotions, or even feeling overwhelmed is actually what healing looks like? Most of us have been taught that doing well means feeling calm, composed, and in control, but I want to make the case that falling apart might be a sign of your greatest emotional strength and a marker that you're at a meaningful growth edge. In this episode, I explore why emotional capacity, strength, resilience, and progress sometimes look messy. You'll discover why feeling big feelings isn't failure; it's often a sign of recovery. You'll learn how a regulated nervous system isn't defined by calm, but by responsiveness. And you'll understand why emotional intensity may mean your system is no longer in survival mode, but is expanding its capacity to hold more of your lived experience. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/200
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Do you ever find yourself reading too much into a situation and suddenly thinking everyone around you dislikes you? In this episode, I explore how the meanings we assign to everyday moments can shape our experience of life. These interpretations can either lift us up or weigh us down, often without us even realizing it. You'll discover how to identify your default meaning-making patterns and learn how to choose interpretations that work for you, not against you. I'll share specific prompts to help you reframe moments of struggle with compassion and curiosity, without falling into the trap of toxic positivity. By the end, you'll have tools to catch yourself in unhelpful narratives and experiment with meanings that support your growth. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/199
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Have you ever mapped out a perfect plan for change only to watch it fall apart within days? That cycle is not a discipline problem. It is a sign that the foundation beneath your habit change is missing the elements that make new patterns truly sustainable. Most people focus on the plan itself, not the internal and practical skills that allow a plan to hold up in real life. In this episode, I break down the most common mistakes I see when people try to change their habits and why those approaches backfire. You will also learn the four keys that create real progress. When you focus on these foundations, you build habits that work in the midst of unpredictability rather than collapsing under it. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/198
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Have you ever noticed how quickly you brush off something that was actually really hard? This instinct to minimize difficulty might seem harmless, but it shapes how connected you feel to yourself and how honestly you experience your life. In this episode, I explore the habit of minimizing difficulties: why we dismiss or dilute how challenging something was after it's over and how this pattern disconnects us from ourselves. Whether it's downplaying a tough day or pretending a painful experience was "fine," this habit can quietly erode self-trust and emotional awareness. You'll learn how to recognize when you're glossing over your real experience and what changes when you start telling the truth about what was hard. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/197
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Do you ever find yourself overwhelmed by an inner critic that constantly tells you you're not good enough, that you should be doing more, or that you'll never get it right? This inner narrative can be so persistent and familiar that it feels like it's just a part of who you are. But what if you could separate yourself from these critical thoughts and see them for what they really are: just thoughts? In today's episode, I'm teaching you the powerful concept of unblending. Unblending is the process of separating yourself from negative, critical thoughts or emotional states so that you can observe them objectively, rather than being swept up by them. We'll explore a simple exercise that helps you shift from being fully immersed in your inner critic to observing it with distance and clarity. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/196
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Why does inner work matter when so much of life's struggle seems to happen outside of you? It's easy to think the real problems are external—your workload, relationships, or circumstances—but neglecting your inner world limits your ability to handle those outer challenges effectively.
In this episode, I explore how doing inner work builds the foundation for meaningful external change. You'll learn three reasons why self-understanding, awareness, and emotional honesty are not indulgent but essential for agency and resilience. You'll see how focusing inward helps you respond with clarity instead of reactivity, and why cultivating inner awareness allows you to meet life's demands from a grounded, intentional place.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/195
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Have you ever made a detailed plan to change everything at once, only to find yourself back where you started weeks later? Grand plans often look inspiring, but they rarely hold up in daily life. They demand more than what's realistic for the season you're in and leave no room for flexibility when life gets in the way.
In this episode, I explore three key reasons why ambitious plans often fail and why starting small is the true key to sustainable change. You'll learn how perfectionism, impatience, and the belief that small steps mean weakness keep you in cycles of all-or-nothing effort. I'll share a simple, practical approach to goal-setting that helps you stay consistent and build trust with yourself over time.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/194
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Ever reach the end of the day and wonder where the hours went, only to realize you still haven't done what you set out to do? Maybe you got lost in emails, organizing, or helping others while your own priorities slipped away. This disconnect isn't about poor time management; it's a sign of two related challenges: time blindness and values blindness. Time blindness, common in people with ADHD but experienced by many, happens when your brain loses track of the passage of time. In this episode, I break down how both time and values blindness shape your attention, energy, and sense of alignment. You'll learn practical strategies to regain control using tools from executive functioning, including external reminders, task chunking, and reflection exercises. By noticing where your time and values are going, you can create a life that feels steady, aligned, and purposeful. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/193
Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
Do you sometimes feel like the person you show up as each day isn’t the real you? Between work, family, and the constant pull of daily responsibilities, it’s easy to drift into autopilot and lose touch with your inner self. In this episode, we explore how to come back home to yourself and cultivate a sense of internal belonging that grounds your thoughts, feelings, and actions in what truly matters. Authenticity isn’t just about being genuine with others. Through practical prompts and reflective practices, you’ll learn to pay attention to your thoughts, feelings, impulses, and beliefs in a way that builds self-awareness. You’ll discover how to notice when you’re out of alignment, face uncomfortable truths with honesty, and make internal authenticity a daily practice rather than a vague concept. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/192
Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
Ever feel like everything is spiraling out of control? Maybe you’re running late, snapping at others, or watching a small setback feel like a catastrophe. These intense moments don’t just come from what’s happening on the surface; they’re amplified by short-term stress that hijacks your perspective and makes you lose sight of what actually matters. In this episode, I share a simple technique built around the phrase "at the end of the day" to help you pause and recalibrate when life feels overwhelming. You’ll learn how to interrupt the stress spiral, notice when you’re caught up in tension, and ask targeted questions that allow you to make decisions from a place of clarity rather than crisis. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/191
Are your habits shaping the life you truly want, or are they running the show? Habits influence how you think, feel, and show up every single day. The way you respond to challenges, interact with others, and navigate your own mind is all shaped by the patterns you repeat, often without even realizing it.
In this episode, I explore why habits are so vitally important and why, if you want to live intentionally, you must be deliberate with your habits. Think about your life 10 years from now. Will you be living with the same habits you have today, or with habits that serve you, support your goals, and leave you feeling like you’re in the driver’s seat? You’ll learn how to start cultivating habits you love, how to unravel patterns that no longer serve you, and why the choices you make right now can dramatically shape the next decade of your life.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/190
When a problem keeps showing up in your life like an unwelcome visitor, how do you respond? Maybe the same struggles keep resurfacing despite your best efforts—leaving work at the office, carving out time for what matters, or breaking free from patterns that no longer serve you. It can feel like these challenges are unsolvable, draining your energy, and stealing your peace of mind. These problems aren’t unsolvable; the challenge is often in how we approach them. We resist looking at what’s painful and dismiss our deepest desires as unrealistic or selfish. In this episode, I share two techniques that flip this pattern. You’ll learn how to create containers for difficult emotions, honor your desires without getting lost in logistics, and design small, doable experiments that move you forward when you feel stuck. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/189
Do you ever feel torn about what to do next? Maybe you’re juggling work deadlines, school drop-offs, or endless to-do lists, and each decision feels urgent. When different parts of you want different things, it’s easy to get stuck overthinking and second-guessing yourself, leaving you frustrated and unsure of how to move forward. In this episode, I share a three-step framework to help you gain clarity when you feel conflicted. I introduce the concept of your “inner mediator,” a calm, neutral part of yourself that can listen to all sides, weigh priorities, and uncover solutions that honor every perspective. You’ll learn how to identify the conflicting thoughts and feelings inside you, understand the core concerns behind each one, and create a way forward that feels aligned with what’s truly important. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/188
Do you find yourself making plans repeatedly but never following through? You set intentions to exercise, organize your space, or reach out to someone you care about, but it never happens. This pattern can leave you frustrated and stuck, questioning why you can’t just do what you say you will, even when it’s something you genuinely want. In this episode, I break down what’s really going on when plans fail, beyond the usual advice about motivation, willpower, or accountability systems. Resistance isn’t a flaw; it’s information. When you notice yourself avoiding a workout, skipping a task, or postponing a call, it’s often your mind and body signaling something important. Understanding that signal changes how you approach your intentions, and it can transform repeated patterns of inaction into insight and forward movement. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/187
Do you ever feel like you're stuck in autopilot mode, running through the motions without really asking if you're living the life you truly want? Most of us have at least one habit that feels out of alignment, whether it’s scrolling at night, overindulging, or staying in a draining job. We judge ourselves harshly, wondering why we can't break free. But what if these habits are not the problem? What if, instead, they’re signals that point to something deeper? In this episode, I offer a new perspective on habits, especially those we label as "bad." Instead of seeing them as flaws to be fixed, I invite you to understand the deeper, often protective reasons behind them. When we approach our habits with curiosity and compassion, we start to recognize that everything we do makes sense when viewed in the context of our life experiences and what we've been taught to value. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/186
Life is going sideways. You're snapping at your people, overthinking, doom scrolling, or eating all the snacks. You know things aren't going well, but it feels like you just can't stop, and you can't get out of the pattern. The momentum of these moments can feel impossible to interrupt, even when you're fully aware that what you're doing isn't working. In this episode, I'm sharing the neuroscience behind why we get stuck in these reactive patterns and how our brain's survival mode takes over when we're stressed. Through a simple three-step process, you can interrupt the stress spiral and access more choice. The key isn't waiting for the perfect moment or overhauling everything; it's about creating what I call "one-degree shifts." Get full show notes, transcript, and more information here: https://habitsonpurpose.com/185
Does anxiety make you feel like there is something wrong with you? It can feel uncomfortable, overpowering, something to manage or medicate away. We've been taught to see it as a flaw, a weakness, something broken that needs fixing. But treating anxiety as an adversary might be exactly what's making it worse. In this episode, I'm exploring a radically different approach to anxiety—one that sees it not as something wrong with you, but as a sophisticated signal system trying to help. I share how anxiety functions like a check engine light or cybersecurity system, alerting you to threats to your physical, emotional, relational, or financial well-being. Through practical examples and a simple outside-inside approach, you'll discover how to decode what your anxiety is actually signaling. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/184
Do you feel like acknowledging your struggles will make them worse, or that it means you're weak or indulgent? Many of us have been taught to push through challenges, minimize what we’re feeling, and judge ourselves for reacting in normal, human ways. But this mindset keeps us from fully understanding why we’re struggling in the first place. In this episode, I explore why validation is one of the most powerful tools for lasting change. Validation is simply the act of recognizing what's real, legitimate, and understandable about our experience. It’s about acknowledging what is true in the moment without judgment. When we validate our emotions instead of dismissing them, we create the clarity, confidence, creativity, and inner strength needed to make meaningful shifts. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/183
Have you ever tried to “think your way” into feeling better, only to feel stuck in the same patterns? It’s easy to fall into the belief that changing our thoughts will automatically change our emotions and habits. But what if the solution isn’t about forcing yourself to think better thoughts? What if it’s about understanding emotions in a deeper, more compassionate way? In this episode, I revisit the ideas I first shared on an early episode of the podcast about how to feel better. While I once believed that changing our thoughts was the key to lasting change, I now realize it’s only part of the equation. By shifting from trying to manage your feelings to understanding and relating to them, you can create the lasting changes you’ve been seeking. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/182
Have you ever tried to change by simply thinking a new thought, only to feel frustrated when the change doesn’t happen as easily as promised? The idea that if you just change your thoughts, you can change your life has been a cornerstone of personal development for years. But what if it's not the whole story? In this episode, I’m revisiting a concept from an early episode, where I taught "thinking a new thought" as the key to change. While this cognitive behavioral approach helped many of my clients, I now realize how incomplete it is. Our experience is shaped by much more than our thoughts. It’s influenced by our nervous system, memories, trauma, and even cultural systems. I’ll explain why thought work is useful but not enough, and why real change involves understanding the deeper layers beneath our thoughts. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/181
Have you ever received a compliment or acknowledged a success, only to immediately deflect or downplay it? Or perhaps you’ve accomplished something meaningful but instead of feeling proud, you start to focus on what could have been better? This tendency to minimize our strengths and dismiss our progress can be so automatic that we don’t even realize we’re doing it. In this episode, I explore why we minimize ourselves and how to relate to this habit differently. What I once saw as just a bad mental habit to fix, I now understand as a protective strategy—a part of us trying to keep us safe from vulnerability, judgment, or failure. Through the lens of Internal Family Systems, embodiment, and nervous system regulation, I’ll show you how this tendency serves a purpose and how we can start to shift it. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/180
Have you ever been so angry about something, voiced your concerns, advocated for a solution, maybe even cried over it, only to have nothing change? The situation remains the same, the person doesn’t budge, and your anger lingers, leaving you stuck. What now? In this episode, I explore the exhaustion that comes when we’re angry about something that won’t shift. You’ll discover why anger becomes exhausting when there’s no external resolution, what emotions typically hide beneath it, and how to redefine resolution as an internal process rather than an external outcome. You’ll also learn practical ways to work with your anger so you can continue advocating for what matters without being undone by what you can’t control. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/179
Have you ever noticed a behavior or pattern that you know you should change, but you just can’t seem to? Whether it’s scrolling aimlessly on your phone or saying yes to commitments you don’t want, that moment of recognition is where change begins. But what if that moment of awareness, even without immediate change, is more powerful than you think? In this episode, I revisit one of the foundational concepts in behavior change: awareness precedes change. While this idea was introduced in an early episode, my understanding has evolved significantly. You'll learn practical ways to expand your awareness beyond just cognitive observation, including a simple practice you can use anytime. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/178
When your emotions feel overwhelming, pushing them away seems like the only option. That familiar tightness in your chest, the urge to fix everything immediately, the exhaustion that comes from constantly suppressing what you feel - these experiences shape how you move through each day.
Through this episode, you'll discover how to relate to your emotions as messengers carrying vital information rather than inconveniences to manage. You'll learn practical ways to shift from reflexively fixing or avoiding difficult feelings to approaching them with curiosity and compassion. By the end, you'll have concrete tools for turning toward your emotions instead of away from them, creating a richer understanding of yourself in the process.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/177
Have you ever had one of those days when things just take longer than you expected? Maybe a task that should have taken 30 minutes ends up consuming hours, and suddenly, you're behind on everything. It’s easy to start feeling overwhelmed, stressed, or frustrated when your plans go sideways. In this episode, I share a simple framework to help you navigate these moments without getting caught in a spiral of self-blame or urgency. You’ll learn how to pause, check the context, and realign with what really matters, turning those pressure-filled moments into opportunities for clarity and creative problem-solving. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/176
What is nourishing you these days? In this light and reflective episode, I share a curated collection of simple pleasures and meaningful concepts that are currently bringing joy and stability to my life. From practical travel items to philosophical insights, these are the elements helping me navigate daily life with more groundedness and connection. As summer approaches, I'm finding deep appreciation in both the tangible and intangible - everything from a cherished gift to the profound teachings of a grief expert. These items, ideas, and practices form a tapestry of support that keeps me feeling human and connected during challenging times. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/175
For natural-born fixers and problem solvers, the instinct to tackle every challenge head-on is deeply ingrained. Whether facing procrastination, overwhelm, or late-night scrolling habits, the immediate response is often to search for a solution. In this episode, I explore why the concept of "fixing yourself" may be counterproductive when it comes to creating lasting change. Drawing from Internal Family Systems theory and real-world examples, I share how shifting from a fixing mindset to one of understanding can transform our approach to personal growth and habit change. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/174
Do you reflect on your experiences with self-criticism? In this episode, I revisit a powerful narrative technique called the "Once-Upon-a-Time" technique that helps you gain perspective on challenging situations and cultivate self-compassion. This two-part reflective practice transforms how you view your experiences by allowing you to step back and observe yourself through the lens of a neutral observer. The technique involves writing about a meaningful experience twice - first from your personal perspective, and then rewriting it as if you're an anthropologist studying someone else's story. Through this process, you discover hidden thought patterns and create space for a more balanced, compassionate view of yourself and your actions. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/173
Why do I know exactly what to do but still don't do it? This frustrating disconnect between intellectual understanding and actual behavior isn't a sign of weakness or laziness. It's a common human experience that has logical explanations beneath the surface. In this episode, I explore the knowing-doing gap – that puzzling space where we intellectually understand what would help us, but can't seem to follow through. I offer a simple three-part tool to help you bridge this gap with curiosity and compassion rather than judgment and frustration. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/172
Do you feel like your urges seem to have a mind of their own? Those compelling impulses to check your phone, eat something sweet, or pour another glass of wine often feel like unwelcome intruders in our carefully planned lives. However, urges aren't problems to fix—they're messengers trying to communicate something important. I'll share a powerful metaphor that changed how I understand urges, along with practical prompts to help you decode what your urges are really trying to tell you. By approaching these impulses with curiosity instead of judgment, you can transform your relationship with them and access deeper self-knowledge. When you understand what drives your urges, you gain the freedom to choose how you respond to them. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/171
Do you try to fix or suppress your anger, and feel guilty if you can't? Many of us have been taught to see anger as shameful, unprofessional, or even dangerous. As a result, we bottle it up, push it down, and try to ignore it. The cost of burying anger is emotional exhaustion and disconnection from ourselves.
In this episode, I share a different approach to anger – one that views it not as a liability but as a messenger. I offer three powerful prompts to help you relate to your anger differently, allowing you to rebuild inner trust and reconnect with your authentic self without fear of explosive expression. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/170
Do you ever feel like you've lost touch with who you really are? That somewhere along the way, between the endless to-do lists, caring for others, and just trying to survive each day, you've forgotten what makes you feel alive? This episode offers a compassionate look at why we lose ourselves and practical steps to find our way back. I'll share why our disconnection makes perfect sense, how our adaptive strategies that once helped us survive can eventually obscure our true selves, and a simple yet powerful exercise to begin reconnecting with who you really are beneath all the layers of coping and survival.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/169
Have you ever felt like there's a committee of conflicting voices in your head, each pulling you in different directions? In this episode, I explore a deceptively simple yet powerful approach: treating the different parts of your mind as if they were actual people. I share a practical pen-and-paper exercise that helps externalize what's swirling in your mind, giving you perspective on your inner landscape. This approach, rooted in Internal Family Systems, isn't about creating multiple personalities—it's about understanding why you do what you do so you can respond intentionally rather than react automatically. By treating your parts like people, you create space for compassion and tap into the wise core of who you are beneath all the mental noise. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/168
Have you ever wondered what's actually holding you back from changing your most frustrating habits? As a natural problem-solver and detective at heart, I've discovered that our most persistent habits aren't just behaviors to be modified, they're symptoms of deeper burdens our internal parts are carrying. Today, I'm sharing a powerful framework that offers genuine hope for lasting change. The concept of the Unburdened System, beautifully illustrated by Mariel Pastor, provides a north star for what's possible when we heal the root causes of our habits. This isn't about quick fixes or surface-level strategies—it's about understanding how our internal parts can transform when freed from the emotional burdens they've been carrying. Get full show notes, transcript, and more information here:https://habitsonpurpose.com/167
Have you ever felt something uncomfortable and immediately wanted to make it go away? I know that feeling all too well. When discomfort arises—whether it's anxiety, shame, or frustration—my first instinct is to fix it as quickly as possible. It's like having a reflex that kicks in before I can even think about it. In today's episode, I explore why this fixing reflex, though completely natural, often backfires. When we rush to fix our uncomfortable emotions, we're actually extending their stay. I'll walk you through practical ways to access curiosity even when it feels impossible, and why having the courage to drop the fight against your feelings is ultimately less exhausting than continuing to resist them.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/166
Have you ever felt so stuck that you don't know which way is up or down? That disorienting feeling where you're bewildered about how to take even the first step forward? It's a frustrating place to be, cycling through thoughts of "I have no clue what to do" while flitting between half-completed tasks instead of tackling what truly matters. In today's episode, I'm offering you a lifeline for those moments when you feel hopelessly stuck. I'll share why we get stuck in the first place, what might be happening beneath the surface, and most importantly, a practical "cheat sheet" you can use immediately to start finding your way forward. This simple acronym—PACE—will give you concrete steps to take when you feel like there's no clear path ahead.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/165
Have you ever felt like different parts of your personality are in conflict, pulling you in opposite directions? Inside each of us exists a complex system of thoughts, emotions, and impulses that can sometimes feel like a crowded vehicle with multiple drivers trying to take the wheel. In this episode, I explore a simple yet powerful analogy using Internal Family Systems (IFS) that compares our mind to a passenger van filled with different aspects of our personality. This comparison helps explain why we sometimes act in ways that surprise us, feel conflicting emotions simultaneously, or struggle to break free from stubborn habits.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/164
Why do we keep repeating habits, even when we desperately want to stop? If you’ve ever found yourself thinking, “Why can’t I just have more willpower?” when trying to change a deeply ingrained behavior, there’s a deeper reason behind it. Breaking old habits isn’t about willpower, it’s about understanding why they exist in the first place. In today's episode, I use Internal Family Systems (IFS) to explore the fundamental reasons why we repeat habits, even when they no longer serve us. If you're ready to get to the heart of what's really driving your habits, keep listening.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/163
Have you ever felt like your emotions are pulling you in a million different directions at once? Like there's a tug-of-war going on inside your head between conflicting thoughts and feelings? This kind of inner tension is a totally normal part of the human experience. In this episode, I explore a powerful technique for gaining clarity and perspective when you're feeling overwhelmed by your emotions. It's a simple yet profound tool that can help you understand the deeper forces driving your thoughts, feelings, and behaviors in almost any situation. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/162
Have you ever found yourself bottling up emotions all day, only to have them burst out later in a way that surprises you? Do you dismiss or intellectualize your feelings instead of truly experiencing them? If you struggle with avoiding certain emotions, you're not alone. In this episode, we build upon a recent episode's theme of emotional avoidance. Instead of avoiding feelings, what if you could welcome them with curiosity and treat them as messengers with important information to share? Tune in to discover how befriending your emotions can transform your life.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/161
Do you ever catch yourself pushing through exhaustion, pretending you're fine, or feeling guilty for even thinking about taking a break? This week, I’m resharing my conversation with Dr. Erica Howe, founder of the Women Physicians Wellness Conference, to explore what happens when we let go of the habit of keeping up a facade.
Dr. Howe shares her personal story of feeling overwhelmed, the pivotal moment that changed her perspective, and why she created WPW as a space for women physicians to connect, strategize, and break free from isolation. We discuss why exhaustion and shame often go hand in hand, how community is the antidote, and why rethinking selflessness can transform both your work and personal life.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/160
Do you ever find yourself compartmentalizing or ignoring certain emotions, desires, or experiences that feel unwelcome or uncomfortable? It's a complex habit that many of us engage in without even realizing it. In this episode, we dive deep into the sneaky ways we might be dismissing parts of ourselves and the impact this can have on our well-being. Join me as we explore the root causes of this sneaky habit and how we can start to shift it. We'll look at how our family of origin and cultural conditioning may have shaped what we view as welcome or unwelcome in our own systems. By the end of this episode, you'll have a better understanding of what you might be compartmentalizing and how to start being with what is actually present.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/159
Do you ever feel like you set a goal, but weeks or months go by and nothing has really changed? You wonder how you've been so unproductive and if you're just avoiding the work or self-sabotaging. If this sounds familiar, I have an approach that can help. In this episode, I introduce the concept of "Future You Thinking" and share four practical strategies to simplify task initiation, reduce overwhelm, and keep your priorities clear. These tools are especially useful if you have a lot of moving parts in your life.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/158
Do you ever feel like your to-do list is a never-ending source of stress and frustration? You're not alone. Despite our best efforts, it's all too common to end the day feeling behind and overwhelmed, even if we've accomplished a lot.
In this episode, you'll learn how to do a reality check on your list, ensure you're not falling into the trap of magical thinking, and infuse your day with a sense of ease and focus. If you're ready to break free from the tyranny of an overwhelming to-do list, this episode is for you.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/157
Do you ever find yourself stubbornly sticking to an original plan, even when a better path becomes clear? Or perhaps you're guilty of shoehorning too many tasks into your day or multitasking to the point of inefficiency. If any of these habits sound familiar, you're not alone.
In this episode, I share a personal story that perfectly illustrates how these three sneaky habits can converge to create unnecessary challenges and frustration in our lives. But more importantly, I introduce a powerful technique to help overcome them: the tiny experiment.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/156
Many healthcare providers struggle with the burden of administrative tasks, feeling like they're constantly playing catch-up and sacrificing their personal time. But what if there was a way to reclaim your time and finish your work at work? In this episode, I sit down with Dr. Junaid Niazi, a primary care physician and physician coach who has cracked the code on efficient charting. Whether you're a healthcare provider drowning in documentation or a professional in any field struggling with tedious tasks, this conversation is packed with insights to help you take back control of your time. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/155
Do you ever find yourself thinking "If only I could get motivated, then I'd finally be able to achieve my goals"? It's a common trap to fall into, believing that motivation is the key ingredient required for making positive changes in our lives. But what if I told you that chasing motivation is actually holding you back? Discover why letting go of the need to feel motivated is crucial for creating lasting change, and learn practical strategies for tapping into more effective drivers of action, such as commitment, courage, and clarity. By the end of this episode, you'll have a whole new perspective on what it really takes to get unstuck and make progress on the things that matter most. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/154
Have you ever stopped to consider how often you truly slow down with intention? Not because of fatigue or a scheduled event, but simply to be present in the moment? In our fast-paced lives, it's easy to overlook the power of deliberate slowness. Join me as we explore practical ways to incorporate deliberate slowness into your daily routine and discover how this tiny intervention can help you reconnect with what really matters. From reducing stress to increasing clarity and emotional regulation, the power of slowing down is not to be underestimated. Get full show notes, transcript, and more information here: https://habitsonpurpose.com/153
This episode is meant to be a reminder: you’re already enough as you are. Our culture prizes productivity, perfection, and constant personal growth. It’s easy to feel like you should always have a personal improvement project going on, particularly around the new year. But I’ll do you one better: instead of improving yourself, opt for rediscovering yourself.
Tune in to uncover the already vibrant, creative, lovely you who’s just hanging out, waiting to be found. To help, I have a small exercise to kick-start this effort and some words of wisdom to motivate you. Here’s to a very happy, healthy new year!
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/152
Self-compassion gets a bad rap. Many people seem to think it stands in direct opposition to pushing yourself to do your best, that it's about making excuses, and that it's self-pitying. But I’m here to tell you that self-compassion can actually enhance excellence—if you’re doing it often enough.
So listen in as I explore this fascinating concept, including how we’ve been socialized to believe it’s some sort of bad thing. I’m then outlining a simple but effective exercise to practice self-compassion.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/151
Whether it’s holiday plans or preparing for the new year, challenging moments can become chances to deepen your self-awareness instead of adding stress. Enter Internal Family Systems (IFS) and its transformative concept of trailheads. A trailhead is any thought, feeling, memory, action, or challenging experience that marks the starting point for deeper self-discovery.
By following these trailheads, you can uncover meaningful insights and address the root causes of unconscious habits and patterns you may not fully understand yet.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/150
In the last two episodes, we explored fourteen life-giving qualities and five actionable steps to weave them into your daily life. Today, we’re taking it a step further by diving into the concept of layering—or stacking—these positive qualities to create a powerful synergistic effect.
In this episode, we’ll uncover what it really takes to make meaningful changes in your habits—starting with ditching those overhyped pop psychology hacks. Together, we’ll tackle habits like overwhelm, people-pleasing, and procrastination, and discover the unique mix of qualities needed to break free from them.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/149
Every high achiever knows that great ideas are only as powerful as their execution. That’s why today, we’re diving into the essential steps to actually cultivate more of what truly matters to you. Last week’s episode explored life-giving qualities, and this episode focuses on how to bring those attributes into your everyday life.
Once we tackle that hurdle, I’ll break down my process for accessing states of patience, clarity, confidence, and more from last week’s episode.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/148
For high achievers, the holidays can be an especially busy time as we add travel and scheduling to our already full plates. But where does time for our well-being fit in? Consider today’s episode an opportunity to prioritize yourself.
Listen in as I discuss attributes like curiosity, compassion, belonging, and perspective—defining what they are and, just as important, what they aren’t. With this list of life-giving qualities, I hope you’ll take the next week to identify what is present and what may be absent, so you can integrate them into your life more effectively for better outcomes.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/147
Change, although not effortless, is easier than you may realize, even for the most deeply ingrained patterns and habits. It starts with self-awareness and, in the case of Internal Family Systems (IFS), noticing and naming the many parts of yourself. But then what?
Listen to learn how to see your many parts as allies, not enemies, and the questions you should ask your parts when they pop up in your life. The key is to let your curiosity take over so you can better understand these parts—and befriend them for your benefit.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/146
Do you find yourself reacting in ways you don't understand?
In this episode, I delve deeper into the fascinating world of Internal Family Systems (IFS). Uncover the hidden parts of your personality, from the approval-seeking to the overly optimistic. Learn how to recognize these parts, even when they're disguised, and how to respond differently.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/145
Feeling lost or stuck? You're not alone. Even the most successful people experience moments of self-doubt and uncertainty. In the first of my latest two-part series, I delve into the world of Internal Family Systems (IFS) to help you understand the different parts of yourself.
Learn how to recognize and embrace your sub-personalities, from the protective manager to the inner critic. By understanding these parts, you can develop healthier habits, improve your relationships, and live a more fulfilling life.
Get full show notes, transcript, and more information here: https://habitsonpurpose.com/144
How does embracing your authentic self shape your mindset around money? In this special episode, we dive into the powerful connection between intuition, courage, and financial well-being. Joining us to share her game-changing insights and money habits is the amazing Dr. Latifat Akintade.
A gastroenterologist, practicing physician, and founder of MoneyFitMD, Dr. Latifat is committed to helping women physicians take charge of their finances, live the rich life they were born to live, and create wealth without burning out.
Listen in to learn what it means to practice full authenticity, how emotions like fear and regret can be gifts, and how to align your values with your financial investments.
Get the full show notes, transcript, and more information here: https://habitsonpurpose.com/143
Today, I have a feeling you’re going to jump at the opportunity to put new productivity tools in your toolbox. That’s because today I’m talking with an expert. Dr. Tiffany Moon is a board-certified anesthesiologist, the CEO of the LeadHer Summit, a mother of twins, and a television and social media personality. She’s here to share a little about her background and outline her approach to achieving productive outcomes in each of her passions.
Listen in to learn tips such as outsourcing tasks on your to-do list that you don’t genuinely enjoy doing, managing your calendar to include time for self-care and nourishment, and giving yourself permission to procrastinate. We’re also diving deep into social media and how to use it effectively after establishing the proper expectations.
Get the full show notes, transcript, and more information here: https://habitsonpurpose.com/142
What would your life look like if you could rewire your most energy-draining habits? Imagine experiencing your day-to-day life without the internal angst, turmoil, and conflict that often accompanies your reality. While we can't control external circumstances, we do have the power to change our internal experience.
Tune in today to paint a picture of what's possible when you change your relationship with yourself and your habits. I guide you through a powerful exercise for getting specific about what would be different and how it would feel, and you'll learn a counterintuitive yet effective first step for making these changes real.
Get the full show notes, transcript, and more information here: https://habitsonpurpose.com/141
Do you roll your eyes or scrunch up your face when you hear the phrase self-compassion? It's easy to give compassion to others, but directing it inward can feel uncomfortable or even weak. If this resonates with you, you're not alone.
In this episode, I explore the true meaning of self-compassion and how it differs from self-pity, selfishness, and making excuses. I share a powerful exercise you can use daily to cultivate more self-compassion in your life. By the end of this episode, you'll understand why self-compassion is essential for high achievers and how it can help you reach your goals with greater ease and resilience.
Get the full show notes, transcript, and more information here: https://habitsonpurpose.com/140
Today, I'm going to talk about a simple but powerful technique that will get you moving on tasks that feel overwhelming. And it has nothing to do with the size, scope or complexity of the task because that feeling can exist in the face of any bullet point on your to-do list.
Tune in to learn about Project Low-Hanging Fruit, where I’m helping you make your tasks so accessible that you're untethered from the straitjacket of overthinking. It’s an essential tool for your toolbox. I’m also sharing why this technique works so well and how to apply it to your life.
Get the full show notes, transcript, and more information here: https://habitsonpurpose.com/139
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
It seems like the difference between a yes and a no would be obvious, right? But the reality is, this discernment can be quite the riddle. So, why is telling the difference between a yes and a no tricky? Well, in this episode, I explain exactly how something seemingly so simple is actually quite complicated.
Tune in this week to learn why we struggle to tell a yes from a no, and why it can be difficult to pursue a yes and stop pursuing a no once you can tell the difference. I also give you some practical ways you can get more clarity around what for you is a hell yes and, and what is a big old no.
Get the full show notes and more information here: https://habitsonpurpose.com/118
One common experience high-achieving women have is that their life looks perfect from the outside, but inside, they’re struggling with burnout. This was exactly the case for this week’s guest. But she’s been on her own healing journey, and now she helps other female physician entrepreneurs create profitable, hustle-free businesses while also living in alignment with their values.
Dr. Sogol Pahlavan is a pediatrician, speaker, podcaster, mindfulness expert, and business coach. In this episode, Dr. Sogol Pahlavan shares how realizing she was misaligned has changed her life, and we dive into the role Internal Family Systems can play in truly understanding your experience of your life.
Get the full show notes and more information here: https://habitsonpurpose.com/117
I used to think that I always gave people the benefit of the doubt. My natural default was to be extremely optimistic and always see the good in people. However, I have learned that, often, unbeknownst to me, my automatic response wasn’t what I thought it was. Maybe you can relate.
Tune in this week to discover what it really means to give the benefit of the doubt, why it’s important, and how to practice giving the benefit of the doubt as a habit for yourself. I share 10 benefits of giving the benefit of the doubt more regularly, and you’ll learn how to practice building this as a habit.
Get the full show notes and more information here: https://habitsonpurpose.com/116
One of the most infuriating things that I’ve personally experienced, and my clients experience, is that feeling of being reactive, particularly to the people you’re closest with, like your family or colleagues. Feeling reactionary can make you feel like you’re out of control.
So, what can you do about your tendency to react? If you feel like you’re reacting without intentionality, this episode is for you. In this episode, I share an idea and a tool to help you reduce your reactivity, and assist you in understanding what’s going on when you get into a reactive space.
Get the full show notes and more information here: https://habitsonpurpose.com/115
Any control freaks listening out there? Maybe you consider yourself more of a control enthusiast? If you loathe when things don’t go according to plan, you severely dislike disorganization and chaos, and you enjoy controlling everything in your life, welcome to the club, and welcome to this episode of Habits on Purpose.
Tune in this week to hear me unpack the habit of being a control enthusiast. I shed some light on the many things you can’t control, the few things you can control, and you’ll learn how this habit is impacting your experience of your life, and what you can do to change it.
Get the full show notes and more information here: https://habitsonpurpose.com/114
If you have a conversation with someone and there is silence, how often do you make this mean that they don’t like you, or you have annoyed them, or that you must have done something wrong? When you draw conclusions, you place something in a context and give it meaning, often based on past events and circumstances. Sometimes this meaning can be useful but other times it will weigh you down and make you feel stuck. So how do you go from meaning-making that is not useful yet has been repeated for decades to meaning-making that actually serves you?
I show you how to start paying attention to what you’re making things mean and why doing so will help you be more deliberate about how you feel, show up, and experience life. Discover the difference between meaning-making that is useful and meaning-making that makes things harder for yourself, and learn how to pay attention to the conclusions you draw about yourself and others.
Get the full show notes and more information here: https://habitsonpurpose.com/113
To shoehorn is to force or compress something into an insufficient space, or an insufficient period of time. What does this look like when it comes to your habits? When you shoehorn, you’re working hard to fit a lot of tasks into a span of time where they really don’t fit.
Tune in this week to discover why shoehorning might be a good idea sometimes, but at other times, your shoehorning habit has you compromising in your life. I’m discussing how shoehorning plays into time scarcity, how something stressful like shoehorning becomes a habit in the first place, and you’ll learn the true cost of your shoehorning habit, as well has how to stop shoehorning as a default.
Get the full show notes and more information here: https://habitsonpurpose.com/112
If you have a goal in your life, adjusting your habits is the best way to start taking the steps towards where you want to go. However, there are some classic habit-building mistakes I see people making when trying to adopt new habits, and you’ll learn how to avoid them by listening in this week.
Tune in this week to discover the most common habit-changing mistakes, and how to avoid them. You’ll learn why you’re making these mistakes in pursuit of new habits, the foundational elements of making sustainable change to your habits, and I’m sharing how to see where you are right now, as well as giving you a solid framework for making realistic changes in your life.
Get the full show notes and more information here: https://habitsonpurpose.com/111
How much time do you spend trying to do thing you know you aren’t good at? What if your habit could be doing more of what you’re good at, instead of spending your time and energy trying to overcome your weaknesses?
Tune in today to discover how to start focusing on what comes easiest to you, and save time on the things you find hardest. You’ll learn why spending your time trying to improve your weaknesses isn’t what life is about, and I’m giving you some vital tips for doing more of what you love and what comes naturally to you.
Get the full show notes and more information here: https://habitsonpurpose.com/110
For some of us, it’s been a long time since we were a beginner at something. Sometimes, being new is exciting and the learning process can feel super fun. But oftentimes, being new at something is the opposite of fun.
Tune in this week to discover why being a beginner isn’t easy, and a brilliant technique for what to do in these not-so-easy times. I’m showing you how to use a concept called FFT when you find yourself frustrated in an awkward, clunky learning process.
Get the full show notes and more information here: https://habitsonpurpose.com/109
You might think that diluting the significance of a challenge you’ve faced and shrugging off your lived experience of a difficult situation is harmless. However, it’s an insidious habit that has a huge impact on your emotional experience of life, so it’s time to get clear on what you can do about it.
Tune in this week to discover where you’re minimizing the difficulties you’ve faced. I’m discussing how it looks when we’re dismissing life’s challenges, and you’ll learn how to notice your tendency to do this.
Get the full show notes and more information here: https://habitsonpurpose.com/108
In our lives, it can sometimes feel like something’s missing. However, we often have difficulty working out where this feeling of longing is coming from.
So, what are you missing out on, and why are you missing out on it? In this weeks episode I’m giving you simple, actionable tips to see what’s missing in your life and I'm showing you how to change course if necessary. You’ll also learn why what you think is missing could actually already be part of your life, if you choose to see it.
Get the full show notes and more information here: https://habitsonpurpose.com/107
How does persistence help us create more of what we want in our lives? Why do some people struggle to show up with persistence and persevere in pursuit of the things they want?
Today’s episode is all about persistence, how to support it, and the things that block you from embodying persistence. Tune in this week to discover how to approach your life with kind, open-hearted, sustainable perseverance.
Get the full show notes and more information here: https://habitsonpurpose.com/106
Often, we worry about what people will think of us as we navigate through difficult times. The reality, however, is that struggles are part of life and it’s okay to not be okay.
In this episode, I talk about confidence, exploring the myths and paradoxes around it, and I discuss how to be more transparent about the struggles you are facing. I’m sharing four myths and lies about confidence, and providing three practical things for you to consider that will help you nurture the skill of self-confidence.
Get the full show notes and more information here: https://habitsonpurpose.com/105
What can you do to really hear your inner critic without it stopping you in your tracks? Really hearing your inner critic requires an understanding of one important tool: un-blending.
Tune in this week to discover how to zoom out and get some perspective when listening to your inner critic. I’m sharing how understanding Internal Family Systems (IFS) can transform how you interact with your inner critic, and I’m giving you a valuable exercise to stop your inner critic from keeping you stuck.
Get the full show notes and more information here: https://habitsonpurpose.com/104
Fertility is a subject filled with mental and emotional challenges, and my guest this week is an expert on it. Whether you’re facing fertility difficulties or any other type of difficulty, mindful self-compassion can help you navigate challenges where there are variables beyond your control.
Dr. Erica Bove is a Double Board-Certified OB/GYN and Reproductive Endocrinologist. She’s also a certified life coach and the founder of Love and Science: Thriving Through Infertility. Dr. Bove helps women professionals thrive while undergoing fertility treatments, believing the best outcomes are obtained when the whole person is seen and understood. Tune in this week to discover how to thrive in the face of uncertainty.
Get the full show notes and more information here: https://habitsonpurpose.com/103
If you want to be as effective as possible as you navigate external challenges in your life, starting inside and doing the internal work is a critical piece of the puzzle.
The tools I share here on the podcast offer practical and effective ways to change your life. Tune in this week to discover how to do the internal work required to meet the circumstances of your life head on and begin to create change.
Get the full show notes and more information here: https://habitsonpurpose.com/102
What exactly are boundaries, and why are they difficult to articulate and maintain? To help me unpack the complex topic of boundaries, I’m joined by Dr. Sasha Shillcutt.
Dr. Sasha Shillcutt is an international speaker on the subjects of gender equity and work-life balance. She’s also a full-time cardiac anesthesiologist and CEO of her own organization Brave Enough, through which she leads conferences and retreats for women professionals.
Tune in this week to discover everything you need to know about setting, articulating, and upholding boundaries. We’re discussing the importance of working on your friendships, why setting boundaries is a massive challenge for professional women like us, and our tips for setting boundaries that will greatly improve your life.
Get the full show notes and more information here: https://habitsonpurpose.com/101
Today’s episode is all about keeping sight of what really matters. I have an approach that keeps the most important things in the forefront of my mind, and it will transform the way you deal with being in a slump.
Tune in this week to discover the three most important aspects when it comes to keeping sight of what matters. I’m showing you how to harness your intuition and be aware of what’s essential versus what’s just fluff, and how the season of life you’re currently in impacts what matters to you.
Get the full show notes and more information here: https://habitsonpurpose.com/100
We get to choose how we spend our time, whether that’s during the Holidays or any time of the year. When you can start saying, “I choose to…” instead of approaching everything from an obligatory place of, “I have to…” then you can start to enjoy the Holidays more than ever before.
Tune in this week as I guide you through how to navigate a stressful Holiday Season. You’ll learn the important differences between the habit of saying “I have to…” versus “I choose to…” and why acknowledging your agency is the most powerful thing you can do for yourself.
Get the full show notes and more information here: https://habitsonpurpose.com/bonus
This week, Dr. Ali Novitsky is back for more and we’re diving deeper into the bigger picture around nutrition, fitness, and the multiple layers involved in the pursuit of optimal health.
Tune in this week to discover the biggest obstacles stopping people from creating optimal health, and what you can do about them. We’re discussing the benefits of focusing on preventive health measures, the role of nutrition in optimal health, and setting boundaries in support of your physical and mental health.
Get the full show notes and more information here: https://habitsonpurpose.com/99
Since the New Year is fast approaching and people are thinking about their health during the Holidays, I’m bringing in an expert to help me explore nutrition and fitness, and look at the habits that contribute to your overall health from a different perspective than you’re used to hearing.
Joining me today is Dr. Ali Novitsky, a neonatologist certified in obesity medicine, a Master Certified Life Coach, and an expert in fitness and nutrition. This week we’re discussing energetic health as a way of achieving optimal health, sharing why optimal health has nothing to do with your BMI or your size, and you’ll learn how to know when you’re ready to do the work of optimizing your health.
Get the full show notes and more information here: https://habitsonpurpose.com/98
Discover nine things that have improved my life this past year, and how they could improve yours too. These things have allowed me to bring more pleasure, fun, and self-improvement into every day, and each of them is emblematic of the kinds of significant shifts that will improve your experience of everything that comprises your life. I’m discussing sleep, voluntary learning, reading for pleasure, and a bunch of other wonderful tools and activities that have brought me real joy in the past 12 months.
Get the full show notes and more information here: https://habitsonpurpose.com/97
Have you ever noticed what happens when you start using personal development tools and concepts against yourself? This is a signature move of high-achieving, empathetic perfectionists, and it’s extremely hard to notice when you’re doing it.
If you’re not getting the growth you want out of your personal development, you’re in the right place. Tune in this week to discover why we use personal development concepts against ourselves, and how to see where you’re using coaching tools in a way that only leads to more of the stress and overwhelm you’re trying to stop.
Get the full show notes and more information here: https://habitsonpurpose.com/96
There’s a massive difference between consuming information and actually applying what you’ve learned, but when you can spot this habit of passive consumption at play, you can start doing something about it.
Tune in this week to learn about the point where loving to learn and natural curiosity turn into passive consumption, why passive consumption is incredibly difficult to identify in the moment, and some practical tips to move out of passive consumption and into the habit of implementation.
Get the full show notes and more information here: https://habitsonpurpose.com/95
When you drive a vehicle, you’re the one choosing the destination, the route, the pace, and probably the music on the road. However, in our lives, we don’t always take the same tact when it comes to deciding on the version of us that we want to be in the proverbial driver’s seat of our lives.
This week I’m showing you how to see where you’re letting an unhelpful mindset like guilt or inadequacy take the wheel, the results that’s producing in your life, and how to swap out the driver when you aren’t heading in the right direction.
Get the full show notes and more information here: https://habitsonpurpose.com/94
When your rigid plans go sideways, it’s common for people to start turning that into a personal indictment. This pattern is the result of a few different habits, but I have a simple solution to start addressing it.
This week I’m discussing what happens when perfectionism, all-or-nothing thinking, disqualifying the positive, and the habit of personalizing things meet, and how to avoid getting stuck in a cycle of feeling inadequate and terrible about yourself.
Get the full show notes and more information here: https://habitsonpurpose.com/93
How do you want to feel? One of the central tenets of this podcast is that your experience of life is shaped by your beliefs. As a result, how you show up and experience life is more malleable than you might think. So, if you’re ready to start intentionally enjoying your life the way you want to, you’re in the right place.
Tune in this week to discover the authority you have over your lived experience. I’m sharing how your subconscious beliefs are shaping your emotional experience of the world while influencing your habitual patterns, and I’m showing you how to bring consciousness to this paradigm, so you can experience life the way you truly want to.
Get the full show notes and more information here: https://habitsonpurpose.com/92
All of our habits are here for a good reason, even if we don’t like the habit itself. They’re all adaptive or protective solutions that we’ve learned, and this is great news because it means we can unlearn habits that don’t serve us.
Tune in this week to start playing investigator, uncovering patterns, and finding the underlying beliefs that fuel these habitual patterns. This work helps you intentionally change your habits, and I’m showing you how to keep your habit audit simple so it can have the maximum impact.
Get full show notes and more information here: https://habitsonpurpose.com/91
If you want to approach your life with more intentionality, one of the best ways to do this is to perform a habit audit. A habit audit is the process of looking at your habits, noticing what they tell you, and deciding which ones are serving you, and which ones you want to replace with new ones.
Tune in this week for part 1 of our series on habit audits to learn what a habit audit is, why it’s useful, and how to start performing a habit audit in your own life. And be sure to come back next week to discover how to analyze the findings of your habit audit in the most meaningful way, so you can begin shaping your next steps.
Get the full show notes and more information here: https://habitsonpurpose.com/90
Many of us didn’t grow up as people who identify as anxious. We see extreme examples of anxiety and we don’t relate, so we just assume we don’t experience anxiety. But the truth is, there are some more subtle signs that point toward an anxious mind, and that’s what we’re discussing in today’s episode.
Tune in this week as I cover the habits that grow from the emotional state of anxiety and outline the tricky everyday ways that anxiety might be showing up for you. I’m discussing the common and less-common manifestations of anxiety, so you can start recognizing and addressing them where necessary.
Get the full show notes and more information here: https://habitsonpurpose.com/89
One of the most common questions I get from clients after they’ve realized the cause of their habitual overwhelm is, “What are the next steps?” Once we realize we have an issue, it’s natural to want to fix it right away. But the truth is, real change starts with awareness.
In this episode, I’m showing you why awareness is an even better ally to change than a to-do list, and how it ensures that what comes next is clear. I’m showing you why paying attention is an act of love, the power of awareness, and how to intentionally approach anything you want to change from a place of curiosity and awareness.
Get the full show notes and more information here: https://habitsonpurpose.com/88
When you’re setting goals or you’re in the thick of planning, do you find yourself making grandiose plans that you can’t possibly follow and maintain? You’re not alone. Whether you want to get fit, eat better, improve your relationships, or achieve any goal, grand plans are the most ineffective way to accomplish anything.
Listen in this week to discover a new way to approach anything you want to achieve in your life. I’m discussing 3 reasons why we make grandiose plans that are impossible to follow, and I’m teaching you the alternative that will change everything about how you approach your goals.
Get the full show notes and more information here: https://habitsonpurpose.com/87
When we walk into a room filled with people we don’t know, whether it’s a professional event, the gym, or a dinner party, we tend to look around for a friendly face while watching out for body language that feels like a rejection. This is the habit of micro-analyzing other people’s reactions, hyper-focusing on what these responses mean about us.
Discover why you do this, how it presents, and how to stop your micro-analysis and interpretation of other people’s body language from negatively impacting your self-worth. I share why this habit leads to insecurity and shame, and help you bring awareness to this habit, so you can begin to change it.
Get the full show notes and more information here: https://habitsonpurpose.com/86
Being involved in a medical malpractice lawsuit is a concern for any physician and can lead to serious trauma. Once you see how the habits you have in your everyday life can be linked back to past trauma, that’s when you can start to change these trauma responses.
Dr. Laura Fortner is an OBGYN and medical malpractice coach specializing in PTSD-like events in medicine. She frames this discussion around medical malpractice lawsuits, but the symptoms of trauma are the same regardless of the cause. Discover what the path to healing from trauma looks like, the mental and emotional impacts of trauma, and some approaches that allow us to start recognizing and healing from any kind of trauma.
Get the full show notes and more information here: https://habitsonpurpose.com/85
Challenges are inevitable. No matter your socioeconomic status, your education, how much you enjoy your job, or whether you’re on vacation, things are going to go wrong. But it’s how you deal with these situations and how resourceful you can be that will dictate your experience of life’s challenges.
Discover how to be more resourceful in your life. I share what it looks like to start being resourceful, the kind of self-trusting mindset required for true resourcefulness, and how to start creating a narrative of resourcefulness so it becomes just another habit for you.
Get the full show notes and more information here: https://habitsonpurpose.com/84
If you’re in the habit of trying to resist feelings of disappointment, today’s episode is for you. Ignoring your emotions in those situations where you’re experiencing disappointment doesn’t make you feel less disappointed, so I’m showing you how to embrace this challenging emotion, so you can respond to it in the most productive way possible.
Discover what disappointment is, its purpose for existing, and what happens when we have the habit of resisting disappointment while judging ourselves for doing so. I show you why there’s no need to try to control the world around you to prevent disappointment, and how to start liberating yourself of disappointment using just your powerful mind.
Get the full show notes and more information here: https://habitsonpurpose.com/83
Where do you tell yourself, “I have to…" in your life? When somebody asks you to do something or to help them with a specific task, what’s the narrative you have in your mind? There is immense power in understanding your framing narrative and being onto how your brain interprets your primary experience.
Discover what a framing narrative is, and how it affects your experience of your whole life. I share the fixed framing narratives that aren’t actually helpful, how buying into these narratives is affecting the way you show up, and how to see these narratives at play in real-time.
Get the full show notes and more information here: https://habitsonpurpose.com/82
It’s easy for high-income earners to ignore their money, but a lack of mindful habits around money might be hindering you from achieving true financial freedom.
Dr. Bonnie Koo shares how to establish if this is the case for you, as well as her thoughts about debt, financial agency, what we’re told as women about money, and how to start deciding what financial freedom means to you.
Get the full show notes and more information here: https://habitsonpurpose.com/81
My guest this week is Krista St-Germain, a grief expert and coach for widowed moms. She teaches other widows how to love life again after a tragic change in circumstances, which makes Krista the perfect guest to discuss agency and living with intention, even in the face of things that we cannot control.
Discover the power of your narrative about your feelings and the life-changing concepts that helped Krista through grief. Krista shares her valuable perspective on grief and loss, her experience in therapy versus getting coached, and the tools she uses with her clients who are in the thick of grief and big feelings.
Get the full show notes and more information here: https://habitsonpurpose.com/80
What are you making the challenges in your life mean? Whatever you’re dealing with in your life, whether that’s external stressors, exhaustion, or your behaviors, the way you think and feel about these things influences your experience and understanding of them.
In Cognitive Behavioral Therapy (CBT) there’s this idea that our thinking shapes our emotions and drives our behaviors. Internal Family Systems (IFS) gives us a model of multiplicity, showing us the distinct parts of ourselves that make us who we are. This week, discover how this relates to your habits and how your thoughts and feelings toward your habits play an integral role in your experience of trying to make positive changes in your life.
Get the full show notes and more information here: https://habitsonpurpose.com/79
Do you find it easy to slow down, and tune into your emotions and your physical, bodily experience? If not, and if this is a habit you want to develop, you’re in the right place because my guest this week specializes in coaching her clients to pay attention to their body’s natural signals, creating sustainable weight loss in a way that’s genuinely fun.
If you’re always on the go and you find yourself living more in your head than in your body, you need to tune in this week. Amruti is sharing what it means to slow down and tap into your body, the value of really feeling your emotions, and we’re both sharing our advice for busy professionals who can’t get out of their heads and into their bodies.
Get the full show notes and more information here: https://habitsonpurpose.com/78
When you look carefully at your habits and your patterns, you’ll see some areas of your life where your self-trust isn’t as solid as it could be. So, how do you trust yourself more so you can begin changing your habits?
This week, I share what it really means to rely on your own integrity, the impact that a lack of self-trust is having on your ability to develop new habits that you love, and I’m giving you a concrete strategy to start cultivating self-trust right now.
Get the full show notes and more information here: https://habitsonpurpose.com/77
What is trauma? How do you describe it and how does it show up? What do we do about it once we identify it? To help me address all of these questions and more is Dr. Christy Gibson. If you’ve ever wondered about big-T and little-t trauma and how you might process your own experiences, this conversation is going to be incredibly useful.
Tune in this week to gain a greater appreciation for how trauma underlies many aspects of our mental and physical well-being. You’ll learn the impact of trauma on the nervous system, the main causes of trauma, and solutions to help you and the people in your life who are dealing with trauma.
Get the full show notes and more information here: https://habitsonpurpose.com/76
Did you know that you are one human made up of multiple personalities, or parts, that interact internally, much like people interact in the external world? This is what Internal Family Systems (IFS) teaches us. These parts are responsible for the bulk of your habits, so when you understand these parts or personalities better, you have the secret to understanding your habits.
This week, discover how your habits can be explained as thoughts, feelings, and actions that originate from distinct parts of yourself. I’m giving you an overview of IFS, and sharing a practical exercise that will help you notice and name the parts of yourself that contribute to your specific habits.
Get the full show notes and more information here: https://habitsonpurpose.com/75
Have you ever noticed how easy it is to show compassion to others, but found yourself struggling when it comes to showing yourself that same level of compassion? This is a common part of being a human, but my guest this week is here to help. I’m joined by Dr. Kathy Stepien and we're talking about the practice and importance of self-compassion.
This week, discover how to meet yourself with more self-compassion. We discuss the value of trauma-informed principles and somatic approaches to overcoming your inner critic, the importance of opening yourself up to areas of your life that aren’t driven by productivity, and show you how to recognize those moments where showing yourself more compassion can transform your experience as a physician.
Get the full show notes and more information here: https://habitsonpurpose.com/74
Have you ever struggled to change how you think about something? If you have something in your life that you want to think about in a new way with the aim of feeling better, you are not alone. Shifting deeply ingrained beliefs isn’t as easy as chanting a cute mantra. However, you are not helpless when it comes to changing your thoughts.
Dr. Dana Gibbs joins me this week to share her experience of changing her deeply-held limiting beliefs through both private and group coaching, how an Internal Family Systems-informed approach changed everything for her, and how you can change the way you think in your own life.
Get the full show notes and more information here: https://habitsonpurpose.com/73
Discover the difference between being a high-achiever versus being a perfectionist and the subtle ways perfectionism shows up that might not currently be on your radar. I’m showing you how perfectionism stymies growth, and how to start unwinding this habit with some practical steps you can integrate right now.
Get the full show notes and more information here: https://habitsonpurpose.com/72
Dr. Tricia James is an Internal Medicine Faculty Physician and Master Certified Trauma-Informed Coach, and she is passionate about transforming medicine into a sustainable and meaningful career.
We dive deeper into the root causes of individual and institutional-level burnout and get a glimpse into what’s involved with addressing both the individual and the system in which they’re functioning. We discuss learned helplessness, isolation, boundaries, and the transformational impact of coaching and community when it comes to addressing burnout in our healthcare system.
Get the full show notes and more information here: https://habitsonpurpose.com/71
Dr. Meivys Garcia is an OB-GYN and fertility specialist who is not only co-owner of a renowned Ontario fertility clinic but is also known on Instagram for her heartfelt fertility advice and guidance to patients.
Dr. Meivys Garcia shares why you don’t have to wait until you’ve achieved your goals to experience true happiness. Hear how coaching has allowed her to experience happiness where she is now without having to be a fixer, and how coaching has helped her navigate life and family-related challenges differently over the past few years.
Get the full show notes and more information here: https://habitsonpurpose.com/70
Life is short. Are you spending your time on what matters most? Or do default habits consume your precious time and energy?
In this bonus episode, I share why being intentional with your habits is important and how you can learn practical ways to be more deliberate and make lasting changes. Tune in and register for the free Habit Workshop Series that runs May 31-June 25, 2023.
Click here to register for the free Habit Workshop Series: http://www.habitsonpurpose.com/workshop2023
If you’re feeling a tug to do something a little bit different in your life but are unsure how to get started, this episode is for you. I’m joined by Dr. Dawn Baker, and we’re having a deep conversation about how to get clearer on what matters most, so you can stop striving for accolades in order to prove you’re worthy.
We discuss how we fall into this habit of perpetually striving for accolades and achievement, and the long-term effects of staying there. We also dive into how you can try something different, refocus on what really matters, and get off of the treadmill of achievement before you burn out.
Get the full show notes and more information here: https://habitsonpurpose.com/69
Dr. Jillian Rigert is a Life and Leadership Coach, an Oral Medicine Physician, Postdoctoral Research Fellow in Radiation Oncology, Air Force Veteran, Dog Mom, and YouTube enthusiast dedicated to supporting people as they lean into what it means to live in alignment with their core values and create the life that they deeply desire.
She joins me this week to share the problem with doing things just for other people’s expectations while neglecting your own basic needs, core values, and the people you love. Jillian doesn’t hold back in sharing some gut-wrenching stories about the reality of giving 110% for external approval and shows you how to find your way back, start being true to yourself, and begin to live with integrity.
Get the full show notes and more information here: https://habitsonpurpose.com/68
What exactly is emotional intimacy, and how can you cultivate it?
Tune in this week as Dr. Kavetha Sundaramoorthy and Dr. Erica Bove join me to discuss the small and big habits that build emotional intimacy. We’re discussing the habits that build real intimacy, why self-knowledge and vulnerability are vital parts of creating intimacy, and why being in a space of curiosity is what will allow you to go deeper when cultivating emotional intimacy.
Get the full show notes and more information here: https://habitsonpurpose.com/67
Shannon Fitzgerald is a Board-Certified Pediatric and Family Nurse Practitioner with a Master’s from Yale and she’s been taking care of kids and families for four decades now.
Discover how coaching has changed Shannon’s life, and the surprising habits she was able to uncover through our coaching together. Shannon details her experiences in coaching sessions, how she’s transformed the way she communicates with herself, and all of the things that have shifted in her life as a direct result of being coached.
Get the full show notes and more information here: https://habitsonpurpose.com/66
Habits around clutter, possessions, and home organization are often a huge source of quiet stress. So, to help us understand how and why this happens, I’m consulting with an expert: Amelia Pleasant Kennedy.
Amelia and I discuss the myths associated with a perfectly organized home, the benefit of concrete tiny steps in decluttering your home and life, and how shame and self-trust play vital roles in reducing your mental and physical clutter. Amelia shares her practical tips for starting small, so you can begin to declutter your life.
Get the full show notes and more information here: https://habitsonpurpose.com/65
Dr. Erica Howe is a board-certified hospitalist and the founder of the Women Physicians Wellness Conference. She created WPW to give women physicians a way to come together to share their struggles, strategies, and success, and she’s here to share her wisdom around the power of vulnerability.
Dr. Howe shares her own experience of feeling like things in her life were out of control, and how she came to share her vulnerability with others. She tells us why she aims for WPW to be nothing like your typical academic conference and shares some prompts to help you start to question how the selflessness that comes with the culture of medicine might not be serving other areas of your life.
Get the full show notes and more information here: https://habitsonpurpose.com/64
What is it actually like to get coached? What does the coaching process entail? How might it impact and transform your entire life? If these are questions you’ve asked or pondered, you’re in luck today.
Dr. Margaret Baum reflects on her coaching journey, and how it’s given her the necessary tools to step into the driver’s seat of her life and practice. She’s sharing the power of getting in the habit of acknowledging you’re worth this work, and why coaching has been such a transformative experience for her.
Get the full show notes and more information here: https://habitsonpurpose.com/63
This week, the tables have turned and Dr. Sonia Wright is interviewing me. We discuss ways to handle shame and self-judgment, especially as it relates to your self-concept, intimacy, and libido. I’m sharing my top tips for what to do when you’re flooded with shame, and why awareness, curiosity, and compassion are the antidotes to a shame spiral.
Get the full show notes and more information here: https://habitsonpurpose.com/62
Devon Gimbel has created a successful business helping professionals and entrepreneurs have amazing travel experiences using rewards credit card points, but to do so, she had to make big decisions around what she actually values, what makes her happy, and finding her purpose. Tune in this week to hear how she navigated this, how perfectionism, judgment, and self-doubt show up for us all, and most importantly, what you can do about them.
Get the full show notes and more information here: https://habitsonpurpose.com/61
In light of Women’s History Month this March, or Women’s Empowerment Month as my guest Dr. Sonia Wright calls it, we discuss what self-empowerment means, and the importance of actively giving ourselves permission as it relates to body acceptance, self-love, and embracing all the parts of us. Dr. Sonia shares all the ways women are unwittingly playing small, and how we can begin to build the intentional habit of giving ourselves permission to feel empowered.
Get the full show notes and more information here: https://habitsonpurpose.com/60
Vikki Louise, known as the Feminist Time Coach, is an expert on all things time. She’s a reformed hustler who went from working 80-hour weeks and doing all the things, to now working 15-hour weeks and having so much more fun, all without sacrificing success. She shares the rules you’ve adopted about time without even realizing, and shows you how to start experimenting with unlearning these time-related habits, so you can achieve more, earn more, and live more.
Get the full show notes and more information here: https://habitsonpurpose.com/59
I share my top tips for avoiding the most common pitfalls when it comes to starting and maintaining sustainable habit change. You’ll hear practical strategies for avoiding them entirely or managing them when you notice them come up, what to do if you find yourself flooded with an intense stress response and the importance of honing compassion and curiosity.
Get the full show notes and more information here: https://habitsonpurpose.com/58
Discover the problem with chronically dismissing your success, why you do it, and what you can do instead. You’ll hear the cost of being in the habit of diluting your progress and your successes, how it might be showing up in your life, and how you can begin to challenge this habit.
Get the full show notes and more information here: https://habitsonpurpose.com/57
Hear why busying is a quiet, hidden habit that is often hard to notice, and what happens if you’re in the habit of busying. Discover the subtle and more obvious ways you might be busying yourself, and how busying puts blinders up on the intuition, wisdom, and opportunities for growth available to you.
Get the full show notes and more information here: https://habitsonpurpose.com/56
Hear six principles from a kindergarten classroom that you can apply in your day-to-day. You’re going to see how these rules can be a meaningful paradigm for your entire life, where you might already be incorporating these ideas, and how your goals and habit change might benefit from trying something new.
Get the full show notes and more information here: https://habitsonpurpose.com/55
Discover how meeting yourself where you are allows you to be more deliberate and effective in making habit changes. You’ll hear what not meeting yourself looks and feels like, three reasons this is a problem, and the benefits of beginning to practice the skill of meeting yourself where you are.
Get the full show notes and more information here: https://habitsonpurpose.com/54
Discover how to create ease on purpose, even if your default has always been the opposite. You’ll hear why it’s vital not to add additional suffering to your experience, what making things easier might look like for you, and some key questions you can ask yourself when you detect yourself falling into the habit of making things harder than they need to be.
Get the full show notes and more information here: https://habitsonpurpose.com/53
Dr. Sherry Price shares her insights on how to customize the habit of drinking so it works for your life and what you need. She’s sharing her insights on why challenges like Dry January often don’t work, why cutting back doesn’t have to be a one-size-fits-all model, and how to find flexibility, ownership, and fluidity in your relationship with drinking.
Get the full show notes and more information here: https://habitsonpurpose.com/52
If you find that drinking or overdrinking is occupying more of your mental and emotional space than you want and would like to deliberately design a relationship with alcohol that serves you, listen in. You’ll hear how to identify if drinking or overdrinking has become an insidious habit for you, why it’s not a moral failing on your part, and how to start considering what alcohol might be solving for in your life.
Get the full show notes and more information here: https://habitsonpurpose.com/51
Discover how perfectionism and all-or-nothing thinking are holding you back and how to instead make space for seemingly polarizing ideas to coexist. Dr. Caylor is sharing how she created habits that have served her as a physician and a coach and one concrete strategy you can start implementing right now that will help you gain immediate perspective on your day-to-day life.
Get the full show notes and more information here: https://habitsonpurpose.com/50
I offer you an overview of one of the most powerfully radical paradigms when it comes to understanding how the human mind functions. You’ll hear what the fundamental premises of IFS entails, how it provides a framework for understanding your habits more deeply, and why, once you open your mind to it, you can’t unsee how it’s playing out in your life.
Get the full show notes and more information here: https://habitsonpurpose.com/49
Discover why we have our unique reasons for engaging in compare and despair, how to identify what yours might be, and what is required of you to begin unlearning this habit.
Get the full show notes and more information here: https://habitsonpurpose.com/48
I'm introducing you to something that will change your life, a concept called B- work. You’ll hear why embracing B- work can be so excruciating for perfectionists, the difference between A+ work and B- work, and how the latter will help loosen the grip that perfectionism is having over your life right now.
Get the full show notes and more information here: https://habitsonpurpose.com/47
Discover why, if you want to be intentional about your life, you must be deliberate with your habits. You’ll learn the power of unraveling old habits to rewire new ones, and how to begin cultivating habits that will leave you feeling like you’re in the driver’s seat of your life.
Get the full show notes and more information here: https://habitsonpurpose.com/46
Discover what self-compassion is and why developing the habit of self-compassion is the secret to success for high achievers. I’m sharing why self-compassion doesn’t compromise excellence and a simple exercise to help you start meeting yourself with more compassion right now.
Get the full show notes and more information here: https://habitsonpurpose.com/45
I guide you through a process of navigating holiday stress in a new way this year. You’ll hear the difference between the habit of saying, “I have to,” versus “I choose to,” why acknowledging your agency is so powerful, and how to approach making this shift through a lens of playful experimentation.
Get the full show notes and more information here: https://habitsonpurpose.com/44
I show you exactly what coaching is, what it isn't, and some of the misinterpretations I had about it before becoming a life coach myself. You’ll hear how coaching differs from venting to a friend or loved one, and why it’s one of the most effective ways to understand why you do what you do so you can intentionally spark habit change.
Get the full show notes and more information here: https://habitsonpurpose.com/43
Even if you don’t have a tricky relationship with your body or food, this episode is going to be a great portal of wisdom for reconnecting with your body to shift the habits that aren’t serving you. Dr. Katrina Ubell and I are diving into the habits that are involved in going after big goals, what surfaced for Dr. Ubell when she was writing her book, and why it’s so common for many of us to be disconnected from our bodies.
Get the full show notes and more information here: https://habitsonpurpose.com/42
I show you what hidden habits mean, and why it’s extremely common to have habits that you didn’t think qualified as habits, but that are affecting you in your everyday life. You’ll learn my investigative tool for examining what might be driving your hidden habit, and how what you find might surprise, shock, or even delight you.
Get the full show notes and more information here: https://habitsonpurpose.com/41
My guest this week is a coach who is passionate about helping her clients become their favorite version of themselves by treating themselves like they would their best friend. Dr. Melissa Parsons is a pediatrician turned deep-dive certified coach, and she’s here to share what it takes to become your favorite you and cultivate an intentional relationship with yourself.
Get the full show notes and more information here: https://habitsonpurpose.com/40
Discover exactly how to perform a powerful narrative technique, so you can access an alternate perspective on yourself or a situation you’re going through. I’m sharing real-world examples of what this exercise looks like, how to notice your internal biases, and how to tap into curiosity as you address your experience and gain clarity and self-compassion in the process.
Get the full show notes and more information here: https://habitsonpurpose.com/39
Tune in this week for an overview of everything you need to know about finding neutrality when you’re spinning in uncomfortable, negative, stressful thoughts. I’m showing you why neutrality creates clarity, and how to see where intense emotion is clouding your ability to intentionally create thoughts from a neutral perspective.
Get the full show notes and more information here: https://habitsonpurpose.com/38
Join me this week as I offer you a different approach to understanding and changing your habits. I’m showing you how to unwire a habit that isn’t serving you so you can rewire a new one with sticking power, and my simple 3-step process for exploring and uncovering what’s really going on.
Get the full show notes and more information here: https://habitsonpurpose.com/37
Tune in this week to discover the work of unraveling and unloading everything that feels heavy in your life. Priyanka Venugopal is sharing the tools that opened up her life and allowed her to experience lightness, understand her wants, and the skills we can all practice to allow every part of us – even the parts we’re not comfortable with – to come to the surface and have a voice.
Get the full show notes and more information here: https://habitsonpurpose.com/36
Allyson Witherspoon is the US Chief Marketing Officer for Nissan, and her life-long career in the automotive sector has taken her all over the world, from Japan to Saudi Arabia and Amsterdam. As a female senior executive in a traditionally male-dominated industry, she’s had to navigate coming into her own as a leader, and she’s here to distill some powerful concepts that are going to help you do the same.
Get the full show notes and more information here: https://habitsonpurpose.com/35
To make a lasting change with a habit, it is absolutely essential that you understand what that habit is trying to help you address or ignore. So this week, we're going to unpack some habits, explore them together, get clear on the motivation behind why they exist, and understand why some perpetuate more than others.
Get the full show notes and more information here: https://habitsonpurpose.com/34
In this re-release, I outline how your emotions and feelings relate to your behavioral habits, and why understanding these patterns is going to be so life-changing. You’ll discover the patterns that are currently playing out in your life as a result of your emotions, and I’m giving you a strategy for tuning into your emotions and feelings so you can purposefully choose a different response.
Get the full show notes and more information here: https://habitsonpurpose.com/33
Dr. Siobhan Key dives into the crux of emotional eating, and why we often default to using restriction and willpower. We’re examining how emotional eating becomes a form of relaxation and stress management, why weight loss quickly becomes unsustainable, the key to making it sustainable, and how to leave restriction and willpower by the wayside moving forward.
Get the full show notes and more information here: https://habitsonpurpose.com/32
Join us this week as Dr. Tyra Fainstad and Dr. Adrienne Mann reveal the findings of their hugely successful study, what drew them to coaching in the first place, and the hurdles they experienced when it came to helping physician colleagues understand the efficacy of coaching.
Get the full show notes and more information here: https://habitsonpurpose.com/31
Dr. Linda Street gets to the heart of the complexity and dialogue when it comes to negotiation. She’s sharing the mindset habits that often bring up stress and fear when it comes to negotiating the terms of your work contract, the socialization that shapes how women physicians experience negotiation interactions, and how to ensure you’re able to ask for what you want.
Get the full show notes and more information here: https://habitsonpurpose.com/30
Tune in this week to discover how to start enjoying every single day. Megan is sharing a concrete exercise you can do right away to help you identify what you currently believe you should do, versus what you deeply want to do with your life, and is showing you how to start gradually shifting away from the shoulds and really start indulging in your wants.
Get the full show notes and more information here: https://habitsonpurpose.com/29
Join Dr. Kelly Casperson and I this week as we dive into what it takes to cultivate the sex life of your dreams. We’re exploring the most common troublesome thoughts and beliefs that are holding us back from having the sex life we want, and Dr. Casperson is sharing her top practical tips for anyone who finds it squeamish or intimidating to openly voice your wants.
Get the full show notes and more information here: https://habitsonpurpose.com/28
Dr. Sonia Wright shares the importance and the complexity of cultivating the habit of communicating openly when it comes to sexuality and intimacy. We’re discussing the thoughts and feelings that are preventing so many people from openly talking about sex, and showing you how to work through this mindset so you can begin to cultivate more intimacy on every level in your relationship.
Get the full show notes and more information here: https://habitsonpurpose.com/27
Janette Dalgliesh is here to discuss the habits that live below our conscious awareness. We’re diving deep into the influence of socialization on our thought habits, why it’s never too late to rewire your brain, and Janette is sharing a very specific technique for dealing with those big emotions that seem like they occur without any preceding thoughts.
Get the full show notes and more information here: https://habitsonpurpose.com/26
Victoria Albina and I explore what codependent thinking means and how it might be showing up for you in your everyday. We’re diving into how so many of us are chronically disconnected from ourselves, Victoria’s favorite somatic techniques for calming your nervous system and dropping into your body, and what it means to reclaim your body.
Get the full show notes and more information here: https://habitsonpurpose.com/25
I’m showing you how we usually respond to feeling criticized, what might change if we engaged with our self-critical parts differently, what it means to have a dialogue with your inner critic, and how making this a practice will truly be a fruitful endeavor.
Get the full show notes and more information here: https://habitsonpurpose.com/24
Discover what a manual is, and why using it in your everyday is causing problems. I’m showing you how to identify what your specific manuals might look and sound like, and the solution to this quandary so you can start loosening your grip on it to create the life experience you truly want.
Get the full show notes and more information here: https://habitsonpurpose.com/23
I show you the fastest way to figure out your relationship with rest, leisure, and play. You’ll discover why disengaging to play or have downtime feels so challenging, why running on fumes doesn’t benefit you or anyone else, and how to start shifting your lens on rest so you can start viewing it as a vital part of your life.
Get the full show notes and more information here: https://habitsonpurpose.com/22
I pull out some of the most powerful ideas from Greg McKeown’s book, Essentialism. I’m showing you what becomes possible when you practice Essentialism in your day-to-day life, and how to integrate the hallmarks of this framework into every aspect of your life and your habits.
Get the full show notes and more information here: https://habitsonpurpose.com/21
If being overly critical of yourself is your default state and changing self-judgment seems not only foreign but a bad idea, you’re in the right place. This week, I’m showing you how self-judgment shows up for us, why it’s not going to lead to lower standards, and how to use the best antidote to self-judgment in your everyday.
Get the full show notes and more information here: https://habitsonpurpose.com/20
Tune in this week to discover how to bring levity to your overwhelm. I’m sharing the observations I’ve made of my own overwhelm experience, what you can do when you’re in the thick of it, and my four-step process for handling any situation in which you feel totally consumed by overwhelm.
Get the full show notes and more information here: https://habitsonpurpose.com/19
Discover what fuels social anxiety and how it often shows up for us in our lives. I’m showing you why we can’t approach social anxiety with a one-size-fits-all reductionist approach, the role of our mindset when it comes to social anxiety, and four experimental ways you can try to change how you navigate social situations.
Get the full show notes and more information here: https://habitsonpurpose.com/18
I give you an overview of why we procrastinate and how to examine your unique flavor of what procrastination looks like in your life. You’ll discover some of the most common reasons we procrastinate and a variety of ideas to inspire you as you go on to find your own customized formula for interrupting the cycle.
Get the full show notes and more information here: https://habitsonpurpose.com/17
The insidious habit of all-or-nothing thinking truly shows up everywhere. It makes the challenging experience of adulting so much harder than it needs to be, and the worst part is we don’t even realize we’re doing it. So today, I’m dissecting this pattern and sharing an exhaustive list of ways it can show up for you so you can start taking steps to shift out of this type of thinking.
Get the full show notes and more information here: https://habitsonpurpose.com/16
Rachel Hart sheds light on the intersection of mindset and somatic work in habit change. She’s walking us through how we’ve grown accustomed to ignoring our connection to our bodies, why this is limiting you in more ways than you realize, and how to integrate the missing piece of somatic work as you transform your habits.
Get the full show notes and more information here: https://habitsonpurpose.com/15
I cover doubts about whether this podcast is for you, and why the ruthless self-criticism perfectionists experience keeps us stuck. I’m also offering my top recommendations for how to get past limiting thoughts about time in your life, and what to do if you’re finding yourself compulsively reaching for your phone.
Get the full show notes and more information here: https://habitsonpurpose.com/14
As humans, we have the capacity to believe anything we want. We think an average of 40,000 to 60,000 thoughts daily, the majority of them flying under the radar, happening totally unconsciously. We aren’t taught how to watch our thoughts, but you can imagine the power that lies in your hands when you can identify, question, and direct your mind on purpose when you want to. And this is what I’m showing you how to do in this episode.
Get the full show notes and more information here: https://habitsonpurpose.com/13
I outline what often happens in the wake of when things don’t go as planned, and why these strategies are ineffective when it comes to habit change. I’m showing you why we need to identify how we respond to ourselves in these moments, and how to navigate bumps in the road without slipping into self-judgment or mean self-talk.
Get the full show notes and more information here: https://habitsonpurpose.com/12
Discover why relying solely on positive thinking is ineffective and even problematic. I’m showing you where positive thinking might be helpful, where it can be harmful to you, and three actionable practices for you to try out, depending on your particular relationship to positive thinking right now.
Get the full show notes and more information here: https://habitsonpurpose.com/11
I show you what dead-end questions are and why they’re so problematic. I’m offering some clues that you might be asking yourself dead-end questions, how this has become a habit for you, as well as two simple ways to start asking yourself better, more productive questions.
Get the full show notes and more information here: https://habitsonpurpose.com/10
I show you the power of making decisions ahead of time. You’ll discover how we often try to address change and why these methods don’t work, why we can get in a cycle of not doing the thing we said we would do, and how to start implementing making decisions ahead of time as the antidote.
Get the full show notes and more information here: https://habitsonpurpose.com/9
I guide you through three truths about your inner critic. I’m showing you why we tend to hold on to these harsh scripts about ourselves, what happens when you start questioning and examining your inner critic, and how to make kinder, warmer thoughts about yourself the default.
Get the full show notes and more information here: https://habitsonpurpose.com/8
I show you how the somatic work of allowing your emotions relates to your habits. You’ll discover the four-step process for allowing your emotions, why this is one of the most important life skills you can learn, and why, if you choose not to do this, you’ll be attempting to fix your habits the long way round.
Get the full show notes and more information here: https://habitsonpurpose.com/7
Join me on the podcast as I outline how our emotions and feelings relate to our behavioral habits, and why understanding these patterns is so important. You’ll discover the three things we usually do in response to our emotions and feelings and a strategy for tuning into your emotions and feelings so you can purposefully choose a different response.
Get the full show notes and more information here: https://habitsonpurpose.com/6
This week, I’m inviting you to imagine and visualize a future where your well-practiced habits are radically changed. Most of us get in a routine of not spending enough time thinking about what could be possible if we made a change. We fear the disappointment of not making it to our desired outcome and our brains are constantly questioning the process, but there’s so much power in intentionally imagining something new, and I’m showing you how.
Get the full show notes and more information here: https://habitsonpurpose.com/5
Today, I’m offering one technique that will work wonders to help you pause when you’re churning in rumination or catastrophic thinking. It’ll give you the space and perspective you need to zoom out of your present moment drama and pivot to a new headspace, and it’s called narrating your experience.
Get the full show notes and more information here: https://habitsonpurpose.com/4
Listen in this week to discover the main aspects of perfectionism that you might be surprised by, and why so many perfectionists don’t actually self-identify as one. I’m laying out the ways in which perfectionism stymies growth, how it differs from high-achievement thinking, and how to start unwinding this habit with some practical steps you can integrate right now.
Get the full show notes and more information here: https://habitsonpurpose.com/3
This week, I’m offering a simple yet fundamental idea that will have an incredibly powerful impact on your habits. I’m diving into the relationship between the way we think, feel, and behave, and how understanding your habits at a deep level requires a close look at your routine thoughts and feelings.
Get the full show notes and more information here: https://habitsonpurpose.com/2
No matter what your unique habits might be, or how hard they’ve been to shift in the past, you’re in the right place because this podcast is your resource for finally cracking the code of your habits.
Get the full show notes and more information here: https://habitsonpurpose.com/1
Hi there, I’m Kristi Angevine. I am an OB/GYN turned Certified Life Coach on a mission to help high achieving women just like you, to design habits you love so you can enjoy the life you’ve worked so hard to create.
Each week, I’ll share practical, no fluff strategies you can apply to your life to achieve meaningful, lifelong, habit change.
This podcast is your time away from the daily hustle to focus on taking care of you: discovering where you’re stuck, and helping you develop habits that will build you up instead of tear you down.