The Motivation Mindset with Risa Williams: Recent Episodes
Risa Williams
The Motivation Mindset hosted by therapist and book author, Risa Williams, features successful people who share time management and motivation tips. Find your balance, keep your calm, stay focused, and get more motivated with practical, coffee-break sized episodes that can help you tune up your daily mindset. Risa Williams is the book author of three books including, "The Ultimate Time Management Toolkit," and she's a therapist and productivity coach in Los Angeles. She collects productivity tools to help people create more time for themselves to enjoy. Learn more at risawilliams.com.
How can people use dating apps in a more mindful and intentional way? Risa Williams talks with DBT expert Dr. Marcus Rodriguez about how Dialectical Behavior Therapy (DBT) and mindfulness skills can help you approach dating apps with greater self-awareness, confidence, and intention. Instead of getting swept up in the emotional highs and lows of swiping, learn how to stay connected to how you want to feel and what you're actually looking for in romantic relationships.
In this episode, they discuss:
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Why dating apps aren't always designed to lead people to long term relationships
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How your emotional state can shape your experience while using dating apps
-Using mindfulness to notice your thoughts, emotions, and physical reactions as you swipe and interact with matches
-How the DBT skill of Opposite Action can help you act in alignment with your dating intentions
-Why curiosity, asking thoughtful questions, and looking for what's genuinely likable in another person can help you build stronger connections
Whether you're new to online dating or feeling burned out by it, this conversation offers practical tools for dating with intention.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
We often want to do big and impressive things - but do we ever stop to think about what the cost will be of actually accomplishing those things? Or even all the things we may have to give up or overcome in order to attain them? Risa Williams talks to frequent guest co-host, Stevon Lewis, about the idea of "the cost of good" and how we sometimes form unrealistic expectations about achieving our goals that make us feel frustrated in reality as we work towards them...
They discuss:
-How thinking in "extremes" can set us up for perfectionist tendencies and unattainable expectations
-How adopting a more "balanced" scaled approach can set you up to face future obstacles and frustrations in an easier way
-Why acknowledging what you're getting into before you commit can help you navigate the path ahead with more clarity
-Why we don't have to wait to do big things to feel good feelings
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stevon Lewis, stevonlewis.com, @stevonlewismft
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you find yourself rushing through self-care activities only to feel just as stressed afterward? Why do so many of us struggle to slow down and truly reconnect with ourselves? In this episode, Risa Williams talks with Dr. Lea Didion about simple, everyday self-care practices that can help us become more mindful, present, and intentional throughout the week.
Together, they explore:
- Practical ways to create moments of calm, reflection, and renewal in our daily lives
-How "slow self-care" can often feel rebellious and counterintuitive in a "hustle culture" society
-Using skin care as a way to slow down and check in with yourself
-Learning to "experiment" with ways to connect with your yourself in "mini-self-care" breaks throughout the day
Tune in for gentle strategies that can help you slow down, reduce stress, and feel more soothed and balanced!
Big News: Risa and Erica's book, Max & The Imaginary Tree, just received the Finalist Award in the International Book Awards! You can check it out at: risawilliams.com
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Lea Didian, leadidionpsyd.com, @skintherapy.selfcare
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Are summer plans throwing you into a frenzy of rushing around to too many things and places? Summer often gets us fired up to do a lot; however, sometimes in all the planning, we're not taking our real energy and capacity into consideration at all. Risa Williams talks to fellow therapists, Darrin Kagele and Erica Curtis, about ways we can get more mindful about slowing down for the summer so we can enjoy being in the moment a little more.
They discuss:
-Tiny ways to get back into the moment so we can notice what's happening around us in the summer
-Taking "micro-rests" or as Darrin calls it, "resting between the rain drops" throughout everyday life
-Asking yourself: "What am I NOT doing this summer?"
-Updating our ideas of what summer "should be" to what summer looks like now for us and our families in this moment
-Finding "pockets of space" in our busy calendars to let things happen spontaneously and let us feel the feelings we want to feel!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guests: Erica Curtis, therapywitherica.com, Darrin Kagele, darrinkagele.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you often feel like you're holding up a bunch of spinning plates in the air and if you step back for a second, they will all crash down? Do you feel like you need to hold a million bits of information in your head to the point of weekly exhaustion and burnout? Risa Williams talks to author, Lori Oberbroeckling, about the "invisible mental load" that parents carry and how it can often lead us into overwhelm, exhaustion and burnout.
They discuss:
-How parents (moms especially) are sometimes tasked with carrying around all the information for the week for the whole family as well as all the steps of daily tasks for everyone to complete
-How the "invisible load" increases our exhaustion and often leads to frustration, conflict, and stress
-How to start to delegate tasks to relieve some of the "mental load" and different approaches for doing this
-Risa and Lori share their own "micro-break" tools where you bring down the stress by doing fun activities for five minutes at a time
-How to schedule breaks and space to unwind into your week as priorities for your own wellbeing and self-care
Risa will be speaking at Lori's Supermom Summit on June 1st as well as at Katie Kimball's Life Skills Now Camp in June and you can sign up for both at the links here: https://bio.site/risawilliams or at risawilliams.com/writingmedia. Sign up today - it's free!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Lori Oberbroeckling, secretsofsupermom.com, @secretsofsupermom
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
How can we teach kids and teens everyday life skills in ways that actually stick? In this episode, Risa Williams talks with life skills expert Katie Kimball about a simple three-step approach to help kids and teens build confidence, responsibility, and independence through completing everyday tasks and projects at home.
They discuss:
-Intrinsic and extrinsic motivation tools
-Collaborating as a team on a system and framework for everyday tasks and chores
-Setting up expectations, rewards, and weekly check-ins
-Using gentle questions and compassion as a way to gently guide our loved ones to figure out the next step forward with tasks
-Taking a long-term learning approach by creating consistent weekly habits over many years
-How learning and practicing life skills can reduce our kids' and teens' anxiety
Sign up now for Katie's Life Skills Now Summer Camp and hear Risa's presentation on Time Tools for Teens as well as 70 other life skills videos by experts on various subjects for both younger kids and teens! It's free and you can access it here:https://raisinghealthyfamilies.com/motivationmindset or at risawilliams.com
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Katie Kimball, raisinghealthyfamilies.com, @raisinghealthyfamilies
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you have that one cluttered desk drawer that's always driving you crazy? Or that old can opener that just doesn't work any more but you keep trying to use it anyway? What if we told you that these tiny little daily frustrations may be holding you back from experiencing little bursts of delight and joy each day? Risa Williams is joined once again by book author and Ted Talk speaker, Jodi Wellman, to discuss "tiny life tweaks" and how to improve your life by fixing really tiny little things that are getting in your way.
They discuss:
-The idea of "letting go" of stuff that's holding you back to allow room for little dally joys and delights
-How our stuff sometimes represents the past and the future and might be keeping us from living in the "now"
-"Swedish Death Cleaning" and how to embrace the "impermanence of stuff"
-Procrastination and clutter and how it starts to stress us out each day
-Applying positive psychology concepts to form healthier relationships with our daily habits and daily stuff
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Jodi Wellman, fourthousandmondays.com, @fourthousandmondays
This month, Risa will be guest speaking at Katie Kimball's The Life Skills Now Summer camp for kids and teens and you can join for free! Risa will also be speaking at The Supermom Summit in June, sign up for both here: https://bio.site/risawilliams or at risawilliams.com/writingmedia
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
With the constant onslaught of fear-inducing news coming at us each day, how can we keep ourselves emotioanlly regulated and calm enough to do what we need to do? Risa Williams is joined again by CBT expert, psychologist, podcast host, and book author, Dr. Scott Waltman, to discuss how to notice when our doomscrolling tendencies might be derailing us from being present in our daily lives.
They discuss
-Self-compassion and why its non-negotiable right now
-Using methods from grief therapy to navigate the emotions you might be experiencing from reading daily headlines
-Figuring out different ways you can be more deliberate about when you're checking the news and when you're being more intentional about taking breaks from it
-DBT Skills of "Participate" and "Opposite Action" and how they can be applied to daily doomscrolling habits
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Scott Waltman, @socraticmethodcbt.com, www.newharbinger.com/author/scott-waltman
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this special episode, Risa Williams invites participants from the Tiny Wins Workshop to join her in a conversation about how tracking their small daily wins over four weeks led to meaningful, lasting change. Featured guests include author and educator Ezra Werb, author and tutor Judy O’Kelley, and her daughter, Kelsey O’Kelley.
We discused:
-How noticing and tracking tiny wins helps you recognize the real progress you’re making
-Why breaking tasks into the easiest and smallest first step forward can make it easier to start when you feel really stuck in place
-The unexpected benefits of starting to acknowledge the small steps you're taking each week
-How to bring the concept of “tiny wins” into your work with others—and into the way you reflect on and talk about your week with friends and family
Thank you so much, Ezra, Judy and Kelsey for taking the Tiny Wins Workshop, and for sharing all your insights and wisdom on the show today! If you'd like to take the Tiny Wins Workshop, it's an online self-guided course, that you can take at 50% off today at risawilliams.com - just for listeners of The Motivation Mindset - use code: TINYWINS26 at checkout.
Big thank you to everyone who came to Risa's Find Your Calm Workshop this past weekend at The Huddle / Google Visitor Experience called Tiny Calm, Tiny Wins! And thanks to The Huddle for organizing the event. Risa Williams will be back at the Huddle on October 23rd doing a Find Your Creative Spark workshop with Mike Sonksen, hope to see you there!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guests: Ezra Werb, Judy O'Kelley, Kelsey O'Kelley
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Have you ever found yourself stuck in a rut, unable to motivate yourself to take the next step forward? Risa Williams talks with ADHD-ish host Diann Wingert about navigating ADHD inertia and finding the energy to start tasks.
They also discuss:
-Diann's START-STOP-SHIFT method that provides an easy method for figuring out where you need to go next
- How to recognize when you’ve done enough on a project and how perfectionism often leads to procrastination
-Why self-talk plays a crucial role in motivation
-Where people with ADHD tend to struggle when they have to transition between different energy states
If you're feeling stuck with things you have to do, this is such an important episode to tune into - even if you don't have ADHD.
Risa will be at The Huddle at the Google Visitor Experience in Mountain View on APRIL 12th at NOON doing a FIND YOUR CALM: FAMILY WORKSHOP! It's free and open to the public, there will be fun calming down art activties and free books and tote bags for the first 25 attendees. RSVP to reserve your spot here: https://rsvp.withgoogle.com/events/tiny-calm-tiny-wins-a-family-workshop-with-risa-williams
Congrats to Sharon Volner, winner of the Double Book Giveaway! Hope you like Dr. Mary Poffenroth's book, Brave New You, and Risa's book, Get Stuff Done Without the Stress!
Host: Risa Williams, risawilliams.com @risawilliamstherapy
Guest: Diann Wingert, diannwingertcoaching.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you ever feel like your work is never quite “good enough,” so you keep pushing yourself until you’re completely burned out? Do perfectionistic tendencies sometimes make it hard to relax or try new things without worrying about mistakes? If so, this episode is for you. Risa Williams sits down with mental health counselor and DBT specialist Stephanie Van Schaick to talk about perfectionism and how to find the “Good Enough Zone” when approaching the tasks and projects in your life.
They discuss:
-Risa's tool: "The Good Enough Zone" from The Ultimate Time Management Toolkit and how to find what that is for you
-Stephanie's "70% Rule" and how to remind yourself when you've reached this marker and let things go afterwards
-How perfectionism is tied into self-esteem and self-talk about what we're doing
-The DBT tool: "Building Mastery" where we allow ourselves to be beginners at things we're doing and build our skills slowly over time
-How perfectionism affects our energy management and often takes our energy away from things that really need our focus and energy to manage
-How perfectionism is often a really sneaky form of procrastination (as discussed in Risa's book, The Procrastination Playbook)!
NEW EVENT: Risa will be returning to The Huddle/Google Campus in Mountain View on April 12th at noon to do another FIND YOUR CALM: FAMILY WORKSHOP! She will read a copy of her new kids' book: What Calms You Down? and she'll guide kids through a "calm treasure box" art activity, and then, teach grownups her Tiny Wins Practice for tracking tiny wins towards goals. First 25 people receive a custom tote bag with two free books by Risa inside! Visit @risawilliamstherapy and @visitgoogle to RSVP. It's a free event!
NEW KIDS BOOK: What Calms You Down? Written and illustrated by Risa Williams, this early-learner picture book is great for teaching young ones calming down skills: https://www.amazon.com/What-Calms-Down-Risa-Williams/dp/B0GQZ896L9
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stephanie Van Schaick, StateOfBalanceMentalHealthCounseling.com, @stateofbalanceforlife
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
How can we learn to better navigate and manage the fears that arise in everyday life? Risa Williams speaks with fear expert, biopsychologist, TED Talk speaker, and author Dr. Mary Poffenroth about how to recognize fear as it begins to surface and how to use neuroscience based tools to calm ourselves more effectively in the moment.
They discuss:
-Learning The R.A.I.N. Method for developing an awareness of what fear looks and feels like in our bodies
-The difference between fictional fear and factual fear
-Subtle cues your body might be showing you that you're feeling more fear than you think
-How to recognize what type of fear you're feeling using an easy tool
-Neuro-hacks for calming yourself down in the moment based on evidence-based research that you can practice today!
**Double book giveaway: Win a copy of Dr. Mary Poffenroth's book, BRAVE NEW YOU, and Risa's book, GET STUFF DONE WITHOUT THE STRESS by entering our book giveaway TODAY at:
https://kingsumo.com/g/m44669m/win-a-signed-copy-of-brave-new-you-get-stuff-done-without-the-stress
Winner will be announced on the March 13th episode of The Motivation Mindset. Good luck!**
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Mary Poffenroth, marypoffenroth.com, @marypoffenroth
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Where do couples tend to get stuck and bogged down in their daily communication with each other? How do we fall into the trap of criticizing and nagging when we actually just want to create positive change and grow together? Risa Williams talks to DBT expert, Dr. Marcus Rodriguez, on validation and communication skills people can use when they're in long term relationships.
They discuss:
-How to use positive reinforcement to influence positive changes in behavior
-Where we tend to get stuck in our requests and demands with others
-Tools to try when direct communication isn't working and accepting things "as is" isn't working either
-How validation is one of the most important tools for developing understanding and awareness of each other
Congratulations to Jess Fiedler winner of our Double Book Giveaway! Jess will be receiving Dr. Scott Waltman's book, The Stoicism Workbook, and Risa's new planner, The Tiny Wins Journal - thanks to everyone who participated on instagram!
Check out Risa's new online self-guided digital class: The Tiny Wins Workshop! It's on patreon now at a discounted price and there are 9 slots available at the early bird price: patreon.com/c/risawilliams. You can also take the class on Skool and at risawilliams.com*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you tend to fall into the role of "rescuer" in your relationships? Or are you the one who tends to need the rescuing? Risa Williams talks to Dr. Scott Waltman about the ideas of "rescuing" and "people pleasing" and how we can get stuck playing roles that we might want to change in relationships.
They discuss:
-How people can fall into the roles of "rescuer", "persecutor" and "victim" in relationships and the conflicts that can stem from this triangle
-When "people pleasing" crosses a line into playing the role of "chronic rescuing"
-How to meet people where they're at and start to teach them the skills they need to grow
-Understanding your own circle of control and when you're overextending yourself
-Embracing awareness, balance, and a growth mindset to help create positive changes in your life
DOUBLE BOOK GIVEAWAY: Leave a comment on our double book giveaway post @risawilliamstherapy to win a copy of Dr. Scott Waltman's book: The Stoicism Workbook and Risa's new book: The Tiny Wins Journal. Winner will be announced on the 2/19 episode of The Motivation Mindset
Host: Risa Williams, @risawilliamstherapy, risawilliams.com
Guest: Dr. Scott Waltman, @socraticmethodcbt.com, www.newharbinger.com/author/scott-waltman
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this special episode of The Motivation Mindset, Risa shares a tiny sample of her new online workshop, The Tiny Wins Workshop, which is live today!
What if making progress didn’t have to feel SO stressful and overwhelming?
What if you counted every tiny win from now on and actually allowed yourself to feel proud of each one?
Risa explains how to:
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Notice your tiny daily wins (even on hard days and slow days)
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Acknowledge each small win and emotionally connect with it
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Track your tiny wins using a simple and easy system
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Feel genuinely good about every small step you take
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Practice the feelings you want to feel each week!
If you're feeling inspired after hearing this tiny sample of The Tiny Wins Workshop, head on over to risawilliams.com to take the full course! You can start at any time. Reach out and let us know what you think!
THIS THURSDAY, January 15th, Risa will be a featured speaker at THE BEST YEAR OF YOUR LIFE SUMMIT which features self-help superstars from around the world and you can attend for free by visiting: https://bestyear.krtra.com/t/OIEbYLZn9PXc See you there!**
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Happy 2026, everyone! If you're listening to this episode, you made it to the new year, and that's a wonderful thing! Risa Williams talks to fellow therapists, Erica Curtis and Darrin Kagele about new tools they're going to try in the new year ahead.
They discuss:
-How the words we're using with ourselves are so important to become mindful of
-Darrin shares a few phrases he tells himself whenever he feels stuck or anxious
-Erica shares a useful tool where you turn a phrase you're saying into a question, which changes our emotional reaction to the phrase
-Risa shares the one journaling prompt she's been using to stretch her imagination and cognitive flexibility
-Other ways you can gently move into the new year ahead while remembering to be kind to yourself along the way!
A great episode to feel more motivated and inspired in 2026... Happy New Year, everyone!
Risa will be launching her TINY WINS WORKSHOP, a 4 week online class, in January - sign up here to be one of the first to get in: https://www.risawilliams.com/tinywinscourse.html
Host: Risa Williams, risawilliams.com @risawilliamstherapy
Guest Hosts: Darrin Kagele, darrinkagele.com, and Erica Curtis, therapywitherica.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
When someone's behavior or emotional state is bothering us, how do we take a pause and validate what they are feeling without judgement? This can be tricky to do! Dr. Marcus Rodriguez, founder of the Youth and Family Institute and an expert in teaching validation, talks to Risa Williams about some practical ways to practice validating the emotional experience of others.
They discuss:
-What validation really means and how you can start to practice it
-One easy sentence that can start to build your "validation skill set"
-Understanding what's happening when communication goes awry and gaining awareness as to the validation needs of others
-Teaching others emotional validation by learning do it more regularly throughout everyday life
***New Book out: The Tiny Wins Journal: Your Year of Small Steps and Big Changes - buy one for the holidays
Support the show: If you've enjoyed any of the 100+ episodes we've made on this show, please consider supporting the show by doing a tiny action here: risawilliams.com/support, so that The Motivation Mindset can continue next year!***
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Every so often, Risa Williams runs into someone on the show who has a tool that is very aligned with one of her own! This was the case in this episode, Holiday Time Tools, in which Risa Williams shares her tool, The Time Wardrobe, and Jenny Layton shares her tool, The Time Pantry, both with many similarities on how to visualize your time in an easier and more tangible way.
They discuss:
-How to visualize your weekly time as a pantry or a closet
-How to group tasks you need to do in different "containers" and organize them on "shelves"
-Jenny introduces her idea of "Costco-sized tasks" where you take on a giant task that requires a lot of room on the shelf to store
-Risa talks about energy management of tasks and how each task we're doing has an energy and time cost that plays out across other areas of our lives
-They discuss small ways to start to form habits and routines so that you don't have to make as many decisions each week
-How to apply these ideas to the holidays and to give yourself credit for all you're taking on during this time of year!
***New Book out: The Tiny Wins Journal: Your Year of Small Steps and Big Changes - buy one for the holidays
Support the show: If you've enjoyed any of the 100+ episodes we've made on this show, please consider supporting the show by doing a tiny action here: risawilliams.com/support, so that The Motivation Mindset can continue next year!***
Host; Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Jenny Layton, thehappygal.com, @jlthehappygal, Get Organized Bootcamp: go.thehappygal.com/bootcamp-97
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Are you starting to feel the holiday overwhelm kick in this week? Are seasonal things feeling a little too busy, too rushed, too chaotic, and too exhausting to manage? Then, this episode is for you! Dr. Michelle Chung and Risa Williams discuss the concept of "Holiday Mindfulness," which includes intentionally slowing down for the holidays so that we can feel more joy and connection in the present moment.
They discuss:
-Navigating "Holiday FOMO" that's all around us and what to do about it
-Learning to get into the present moment instead of getting stuck in "holiday planning mode" and stressing ourselves out
-Learning to navigate and regulate our emotions during the holidays
-For families and other groups, how can we more effectively express our needs and our energy levels without causing conflicts for the holidays?
-Tiny mindful moments we can create for ourselves this week!
-Learning to ask yourself ONE SIMPLE QUESTION to figure out what the next best step is for you for the holidays
NEW BOOK LAUNCH: Risa' newest book, THE TINY WINS JOURNAL: YOUR YEAR OF SMALL STEPS AND BIG CHANGES is in stores today! Buy one at risawilliams.com or on amazon, makes a great gift for the holidays! Learn to celebrate your tiny weekly wins and boost your motivation for the year ahead...*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Michelle Chung, drmichellechung.com,@dr.michellechung
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
The holiday season can often feel really stressful, even though we often feel like we should be feeling more gratitude at this time of year. So how do we slow down enough to notice the small things that are actually going right...especially when life feels busy, chaotic, or overwhelming? Author and podcaster Lori Oberbroeckling joins Risa Williams to talk about simple, actionable ways to build gratitude into your daily routine. She also shares her “Gratitude Questions List,” a tool she created to help make everyday appreciation feel easier for us all
They discuss:
-Learning to notice the tiny daily things around us as a way to work the "gratitude muscle"
-How to recognize moments as they happen to us as a daily gratitude practice
-How we can start sharing our gratitude with others more regularly
-How setting up daily "practices" helps us to notice the "happy little moments" with more consistent intention
New Book: *The Tiny Wins Journal by Risa Williams, illustrated by Dulcie Yamanaka, will go on sale next week just in time for the holidays! Risa will be giving away 10 free copies of the books to newsletter subscribers - sign up for her newsletter at risawilliams.com today ***
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Lori Oberbroeckling, secretsofsupermom.com, @secretsofsupermom
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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We often understand what it means to feel physically fit in our bodies, but what does "emotionally fitness" look and feel like? Dr. Tamara Soles, psychologist and keynote speaker, is back on the show to talk with Risa Williams about building up our "emotional fitness," one mental rep at a time. They discuss how families can work with these emotional regulation tools together, and how building these skills is so important to do to manage our daily stress levels.
They discuss:
-Learn a few components of Emotional Fitness: Awareness, Regulation, Flexibility, Curiosity and Humor
-How parents can model to their kids how to regulate their nervous systems and emotions by talking about these elements more regularly
-Simple everyday tricks for regulating your nervous system that don't involve a lot of time or money to do
If this is a stressful and chaotic time of year for you, take a minute to pause and listen to this extremely helpful episode that can help you find the calm again!
Host: Risa WIlliams, @risawilliamstherapy
Guest: Dr. Tamara Soles, drtamarasoles.com, @drtamarasoles
Get news about Risa's newest goals planner, The Tiny Wins Journal, which comes out in a few weeks by signing up for her newsletter at: risawilliams.com*
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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So, you've learned how to set boundaries and effectively communicate your boundaries to people, but what do you do next? How can we go about managing and adjusting our boundaries as our relationships change, we grow, or new situations present themselves to us? Risa Williams talks to Stevon Lewis, therapist and book author, about how to figure out how much "access" you're allowing people to have to parts of you based upon information you're receiving from them across different situations over time.
They discuss:
-How boundaries can be on a scale and not an "all or nothing" concept
-How most people see boundaries as "punishment" instead of a "choice" that allows us to feel safe and thrive
-How to adjust how much access someone should have to you and your time based upon information you're given
-Why we need to prioritize our own time with ourselves a little bit more intentionally for our own health and wellbeing
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stevon Lewis, stevonlewis.com, @stevonlewismft
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you feel like there's just work and free time but you never quite get everything done during your free time? You're not alone! On this special episode of the show, "Reader Questions" - I invited a reader of my books, Ksenjia Sabic, a technical project manager in NYC, on the show to ask questions about "Get Stuff Done Without the Stress" and to share her experience of using the tools in the book.
We discuss:
-How trying to "wing it" with free time each week may not be helping you do the fun things you want to do
-Why adulthood tends to leave most people feeling lost about the path to their goals and how they can start to map things out for themselves
-How perfectionism leads us to have harshly different rules for ourselves than we have for other people
Thank you so much, Ksenjia, for being brave and coming on the show! I appreciate you reading the book and all your wonderful questions and feedback! I am sure listeners will benefit from hearing your experience as well.
Check out the Sept/Oct issue of Therapist Magazine because Erica Curtis and I wrote an article in it about our kids' book: Max and The Imaginary Tree, and skills parents can use for calming down each day
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Ksenjia Sabic, linkedin.com/in/ksenija-sabic/
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you try to set goals but then beat yourself up if you're not working on them every single day? Or, do you want to move forward with many new goals but find yourself stalling out at the starting line? Risa Williams talks to Debra Eckerling, book author, goals coach, and podcaster, about how we can set goals in a much easier and less stressful way!
They discuss:
-Deb's 5 of 7 Rule for working on goals each week
-Why writing down all the small steps you're taking each week is so important to do to motivate you to keep going
-How one simple journaling technique can show you patterns about yourself that can help you figure out what to do next
Big thanks to everyone who showed up at Risa's workshop this past weekend at The Huddle/Google Visitor Experience and thank you to Isabella and Vic for hosting the event!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Debra Eckerling, thedebmethod.com, @thedebmethod
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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If someone asked you to share your computer's desktop, would you cringe a little? Are the texts and emails just piling up and you're feeling really overwhelmed by them? What's the state of your digital organization right now? Risa Williams talks to digital organizational expert, Indigo Organizing founder, and Ted Talk speaker, Amanda Jefferson, about managing our digital footprints in easier ways.
They discuss:
-What do when your email inbox is feeling overwhelming to navigate
-How password management can stress us out and what to do about it
-Organizing your computer desktop so that it suits your own needs
-Tech Avoidance and how it gets in our own way of making progress on things
Upcoming events: Risa Williams will be speaking at The Huddle at The Google Visitor Experience on Sept. 14th at 12 on "Calming Down Skills for Kids and Grownups" and the first 25 people get free books and gift bags! A fun event for both kids and grownups with art activities for everyone! Visit risawilliams.com/writingmedia for info.*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Amanda Jefferson, indigoorganizing.com, @hey.amandaj
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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How can we start and end our days in calmer ways? What are some easy routines that can keep us grounded in what we value and help us focus on what we want to get out of the week? Risa Williams talks to podcast host and founder of Whole Wellness Mamas, Amy Nesbitt, about how we can form daily routines that help provide structure and calmer feelings for our lives and our homes.
They discuss:
-Nightly routines that help set us up for calmer mornings
-Ways to visually chart upcoming events for the entire family
-Why one-on-one time is so important for families to prioritize
-How teaching our kids simple daily routines sets them up for an easier time in adulthood
Upcoming Events: Risa will be at *The San Diego Book Festival on Aug. 23rdat the University of San Diego from 10 am to 4 PM! Stop by her author's booth and pick up some signed books and gifts for the kids!
Risa will also be speaking at Amy's Whole Wellness Mama Summit on Aug. 25th! Sign up here for free access: https://www.wholewellnessmamas.com/summit?sa=sa0227179901f588b20e00d2962f2d4c2c3fbe1952 ***
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Amy Nesbitt, linktr.ee/wholewellnessmamas
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Sometimes, we can get really lost in our own words during conversations with others. We wander off, we shut down, we forget to say what we need...so how can we learn to be more assertive in our every communication? Risa Williams is joined by Erica Curtis to discuss simple ways we can simplify our thoughts down into words and figure out exactly what we want out of the conversations we're having.
They discuss:
-Simple ways to figure out what you want from an interaction
-How conversations have two types of goals: Action Goals and Emotional Goals
-Practical communication principles from The Gottman Method and The Art of Gathering by Priya Parker
-Why we need to regulate our nervous systems and soothe ourselves in order to be able to effectively communicate to others what we want
**UPCOMING EVENTS:
This Saturday: Risa will be doing a story-time and book signing at Village Well Bookstore in Culver City on August 9th at 11 am with free art activities for kids!
August 23rd: Risa and Erica will be hosting an author's booth at the San Diego Book Festival on August 23rd at 10 am, more details at:
https://www.kpbs.org/sdbookfestival **
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica, @ericakcurtis
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you struggle to slow down and emotionally connect with what's going on around you sometimes? We all do! Risa Williams talks to Kyohei Mikawa, minister of The Rissho Kosei-kai Buddhist Center of Los Angeles, and Youtube creator of The Lotus Sutra Lab, about everyday mindfulness tools we can use to slow down and feel more compassion for ourselves and the world around us. In these stressful times, how can we lean into more gentle patience, understanding, and kindness towards ourselves and others throughout busy everyday life?
They discuss:
-Mindful "slow down" moments: Taking time throughout the day to practice slowing down and feeling what's happening in your body and around you
-Mindful listening: How to practice a gentle form of listening where we give others space to show us what they are feeling and really hear them more intentionally
-Mindful community: How sharing our mindfulness practice with others helps us practice it more regularly and feel more connected to the world around us
-Mindful spaces: Creating a space in your home that feels like "peace" for you to do your daily mindfulness practice
-Hope and heart: Two important concepts to consider on a daily level to help ground you and give you a boost to keep going
Host: Risa Williams, risawilliams.com @risawilliamstherapy
Guest: Kyohei Mikawa, rklabuddhistcenter.com, youtube.com/@AwakenYourInnerBuddha
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you struggle with talking to yourself in a loving way? Do you find it's easier to show other people love rather than to give it to yourself? Then, this episode is for you! Risa Williams talks to therapist, Darrin Kagele, about cultivating self-love and learning into lean into self-kindness more intentionally.
They discuss:
-How kindness is a starting point for learning self-love
-Creating a Self-Love Menu to draw from when you're feeling stuck
-Why training your brain to form new pathways is so important to do
-How self-love is a habit that we need to practice consistently
-Risa's tool: The Cartoon Animal from her book, The Ultimate Self-Esteem Toolkit
-Darrin's tool: "The Sacred Pause" and how to use it to get past stuckpoints
Stop by and say hello to Risa Williams and Erica Curtis at The San Diego Book Festival on August 23rd at 10am PST! They will be in an author's booth promoting their newest kids book, Max and The Imaginary Tree...as well as their other books!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Darrin Kagele, darrinkagele.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you avoid trying new things sometimes because your inner critic really holds you back? On this special 100th episode of The Motivation Mindset, Risa Williams talks to podcast host and therapist, Wynn Helms, about how trying new things is so good for you to do - it helps our brains with cognitive flexibility, it engages our curiosity and helps us lean into life-long learning.
They discuss:
-How managing your inner critic is just part of the creative process and how it happens to everyone
-Why new things scare us into self-judgment and criticism
-How leaning into our sense of humor and childlike curiosity helps us get over the hard parts of learning a new thing
-Why it's important to try new things to avoid staying stuck or becoming too "rigid" in our thinking
*A big thank you to all the wonderful guests from the last 100 episodes and all the listeners around the world - we appreciate you!*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Wynn Helms, wynnhelms.com, @wynn.helms.lmft1
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For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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What age were you when you learned how to cook for yourself, organize your home, fix household objects or manage your time? Some of us didn't learn these things from our parents or families, we had to teach them to ourselves as adults! And so what happens now, when we have kids, and we have to teach everyday things we weren't taught as kids? Risa Williams talks to Life Skills expert and Ted Talk Speaker, Katie Kimball, about learning and teaching life skills needed for thriving in everyday life.
They discuss:
-How to approach teaching life skills with curiosity and encourage collaboration from our kids
-How to avoid teaching life skills in chaos and crisis mode
-How learning life skills increases resiliency and confidence
-How to delegate tasks when you're at your stress capacity
-How everyone these days can benefit from life-long learning of everyday skills
For Motivation Mindset listeners, check out Katie's Life Skills Summer Camp for kids at: kidscookrealfood.com/motivationmindset*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Katie Kimball, kidscookrealfood.com/motivationmindset, @katiekimballkidscook
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you tend to argue with your partner a lot about clutter? Do you have different "clutter tolerance" styles? Sometimes, one person in a relationship doesn't even see the clutter sitting there, while another is very visually and emotionally triggered by it! So, what can we do? Risa Williams talks to organizational expert and author, Colette Roy, about her new book, Clutter and Couples, which addresses all these things that help couples communicate about clutter.
They discuss:
-How people have different levels of clutter tolerance that can cause conflict
-How we can adapt a "data collection" mindset of discussing clutter
-How praising new organizational habits can be the key to paving new pathways together
-What to do when clutter starts to affect your intimacy and starts to create communication conflicts
-How carving out "sacred areas" of the home together helps you find harmony while still maintaining "independent zones" for your own styles
-Using "pattern disruption" as a way to break out of cluttering habits
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Colette Roy, clutterandcouples.com, @clutterandcouples
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you find the transition into summer to be really stressful to manage? You're not alone! The first few weeks of summer can often feel emotionally bumpy and chaotic to navigate for both parents and kids. Risa Williams talks to Lori Oberbroeckling about managing the start of summer break in a less stressful way so that you can find your fun as a family again.
They discuss:
-Why transitioning into summer can often feel so challenging for kids and parents
-How kids tend to need some structure and some free time and how to find a balance that works
-Why we need to bring our stress down before making plans so we don't wind up "defaulting" to things that didn't work last year
-How taking stock of what worked (and didn't) last year is important to review
-How making summer checklists can help everyone figure out a better balance between activities and free time
Risa will be speaking on June 16th at Lori's Supermom Summer Camp - a virtual productivity workshop for parents! Get your free ticket at this link, or by visiting https://www.risawilliams.com/writingmedia.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Lori Oberbroeckling, secretsofsupermom.com, @secretsofsupermom
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you sometimes wonder why you get to the end of the day and you haven't completed all the tasks you set out to do? Well, sometimes it's down to something called "invisible tasks" which are either tasks we don't really acknowledge we're doing each day, or invisible pieces of tasks we haven't even considered! Risa Williams talks to time management expert, Doctor Radio show host, and media psychologist, Dr. Jessica Stern, about the idea of invisible tasks and how they can sometimes lead to procrastination or stuck-points.
They discuss:
-How invisible parts of tasks might be holding us back because we're not acknowledging that they're really there
-How invisible tasks sometimes lead us straight into procrastination
-Where we get stuck with perfectionism when it comes to invisible pieces of tasks we need to do
-How we can start to observe and collect data to become more aware of all the invisible pieces of tasks we might not even be seeing day-to-day
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Jessica Stern, drjessicabstern.com, @drjessicabstern
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Are you feeling stuck and overwhelmed by the small space you're living in? Do you want to get more organized but there just isn't enough room to navigate it all? Risa Williams speaks to organizational expert and Small Spaces coach, Khrystyne Jaspers, about handling living in tight quarters and how we can cultivate gratitude and appreciation for the small spaces we're in.
They discuss:
-Shifting into a mindset that lets you feel appreciative of what the small space gives you
-Leaving empty spaces in rooms, drawers, and spaces to feel more freedom and calmness in everyday life
-Learning emotional regulation skills to navigate small spaces together as a family and to bring the stress levels down
-What to keep and what to let go of, going back to your values and what's important you in your space and in your life at this time
Host: Risa Williams, risawilliams.com @risawilliamstherapy
Guest: Khrystyne Jaspers, khrystynejaspers.com, @khrystynejaspers
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you ever feel unmotivated by the monotony of the work week and wish you could have a little more fun at work? Well, this episode is for you! Risa Williams talks to Dr. Alexis Hope, co-founder of Focused Space, about how to find the fun in your work week again. They discuss different tricks for getting yourself to focus in fun new ways when you're feeling unmotivated and stuck on what you need to do.
They discuss:
-Risa's Hats Method from Get Stuff Done Without the Stress: How to switch between roles you have to do intentionally to help you be more present in the moment
-Alexis' "Foot Bath Method" for focusing on computer tasks that sounds as funny/fun as it is
-How connection and body-doubling often help people focus and find accountability in finishing projects and tasks
-How working on things with people you like or in positive support groups can give you that fun boost to get through things
Risa often partners with Focused.space to do workshops and talks, check them out for body-doubling sessions!
And if you're in Los Angeles this Saturday, come to Village Well Bookstore in Culver City on May 24th at 6 PM and say hi to Risa! She'll be part of a local authors' night book signing and she'll be signing copies of Get Stuff Done Without the Stress and her new kids' book, Max and The Imaginary Tree!
Congratulations to Stephanie Van Schaick, winner of the double book giveaway contest @risawilliamstherapy - Stay tuned for more giveaways soon!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Alexis Hope, www.focused.space, @focused_space
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do your kids struggle to sleep and calm down at bedtime? Well, Risa's did too! That's why she came up with a story, Max and the Imaginary Tree, that she told her own kids when they were little to teach them how to relax by taking big deep breaths. Risa is joined by her co-author and friend, Erica Curtis, and they discuss their new kids book, Max and The Imaginary Tree, which is part of a book series they are launching called: The Calm Kids Collection. This collection teaches kids easy mindfulness tools to calm down that they can practice with parents, friends or in school settings.
In this episode, Risa and Erica discuss:
-Easy ways we can teach kids to use visualization to remember to breathe in and out
-Fun ways we can teach kids to calm down using colors they see around them
-How learning these skills as parents helps us co-regulate our nervous systems with our kids
-Everyday calming down skills we can teach our kids and remember to do ourselves more often!
BOOK GIVEAWAY! Win a copy of MAX AND THE IMAGINARY TREE and Risa's new book, GET STUFF DONE WITHOUT THE STRESS by entering the book giveaway contest on instagram @risawilliamstherapy this week!
Celebrate today's book launch by picking up copy of *MAX AND THE IMAGINARY TREE for kids in your life or by donating one to your local school and library so other kids can read it and learn about these simple tools. Buy at risawilliams.com, amazon, or your local bookstore today!***
Hosts: Risa Williams, risawilliams.com, and Erica Curtis, therapywitherica.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Do you tend to feel overwhelmed by the intensity of your own emotions? Do you feel like your emotions sometimes get out of control? Does fear, rejection, or guilt consume your thoughts to the point where it's very hard to move forward? Listen to this episode on emotional mastery to learn how your own perceptions are causing you to feel certain things, and how you can control these perceptions in practical ways. Risa Williams talks to psychologist and book author, Dr. Christopher Cortman, about his tools for mastering your "emotional dashboard." Dr. Cortman is the author of six books including his latest release: The Guided Imagery Cure: The Best Proven Methods for Quickly Resolving and Healing Trauma.
They discuss:
-How our own perceptions cause our feelings
-How certain emotions can be cues to you about things that are important to you
-How to learn to let go of internal blocks that are holding you back
-How people tend to self-sabotage themselves and where this stems from
If you happen to be in Los Angeles on May 24th at 6 PM PST, stop by Village Well Bookstore in Culver City and say hello to Risa! She'll be signing copies of her latest. book, Get Stuff Done Without the Stress, along with other local authors at Local Authors Night there. Come get a copy of her book!*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Christopher Cortman, srqshrink.com, @drchristophercortman
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you wish you had a magic Patronus spell you could use to call upon an imaginary spirit animal to help you feel calm when you needed to? Well, we have just the visualization for you in this fun episode! Risa Williams talks to Marc Antonio, an EMDR therapist, about a Spirit Animal Visualization that people can use to feel calmer and happier feelings when they need to. They also discuss different visualization tools that can help people connect with their feelings and process them in a calmer way.
They discuss:
-Healthy forms of everyday dissociation vs. trauma triggers that involve dissociation
-How we can use our imagination in calmer and more playful ways throughout daily life
-How using visualization can affect our nervous system, executive functioning skills, and emotional regulation
Sign up for Risa's new subscription: Worksheets with Risa to receive a free worksheet each month from her books - patreon.com/risawilliams or @risawilliamstherapy!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Marc Antonio, nerdgeektherapy.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you tend to push off taking care of yourself to the bottom of your to-do list each week? In this double podcast broadcast episode, Risa Williams talks to fellow podcast host, Gabby Sanderson (of The Happier Life Project) about how we can reduce our stress in regular ways and learn to take our self-care more seriously each day. For International Stress-Awareness Month, they talk about ways we can become more mindfully aware of our daily stress and what's stressing us out so we can take small and easy steps to bring our stress down in little notches.
They discuss tools from Risa's new book, Get Stuff Done Without the Stress, including:
-The Calm Zone: Understanding your own capacity to feel calm, what this space feels like in your body, and steps you can take protect it a little more throughout the day
-Goal-Mapping: Using Risa's easy and practical three track system, how can you make your own daily self-care one of the mail goals you're working on each week?
-The Task Intensity Meter: How does knowing what tasks tend to stress you out help you form a better plan to get stuff done?
-Self-Kindness Mindset: Learning to talk to yourself in gentler ways about things you need to do...actually helps you do those very same things! Find out how...
Pick up a copy of Risa's new book at: getstuffdonebook.com, and if you happen to be in Los Angeles, stop by Village Well bookstore on May 24th at 6 PM PST to meet Risa and get a signed copy of her book! More info at: risawilliams.com.
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and, Gabby Sanderson, @radiogabby, mypossibleself.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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Do you over-commit to social events only to find yourself avoiding what you've just signed up to do? Do you over-explain why you can't make something and then feel overly guilty afterwards? Do you wish you had a simple formula so you could just say no to something without all the stress? Then, check out our latest episode: Setting Boundaries!
In this episode, Risa Williams talks to psychologist, Dr. Michelle Chung, about setting healthy boundaries by learning how to use a "soft no". Sharing her practical boundary-setting formulas, Dr. Chung teaches us that we can learn to take care of ourselves and our own needs in a gentle way that doesn't confuse the listener.
They discuss:
-The Soft No formula: Learning the "validation sandwich" technique
-The DEARMAN Method: Derived from DBT, Dearman teaches us how to effectively communicate our needs in a mindful way that is easy to remember
-Learning to let others feel their feelings and to let ourselves feel our own feelings too
-Why self-care is so important for refilling your own cup so you can pour out to others
--If you're in Los Angeles on May 24th, stop by Risa's newest book signing at Village Well bookstore in Culver City! May 24th from 12-2 PM: Risa will be signing copies of Get Stuff Done Without the Stress at this friendly downtown Culver City bookstore!--
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Michelle Chung, drmichellechung.com, @dr.michellechung
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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In this episode, Risa Williams talks to best-selling author, Jodi Wellman, about living a regret-free life. In her book, You Only Die Once, Jodi talks about practical ways we can start to look at our life from the point of view of the end of our lives, and work our way backwards to figuring out what we want to be doing right now.
They discuss:
-The Deathbed Regret Exercise: If you think about being on your deathbed, what regrets would you have about things you didn't do? And then, how can you start to move towards doing those things now?
-The Home from the Hospital Visualization: If you just returned home from the hospital after a brush with death, how would that change how you see today differently and what would this change about how you approached your everyday tasks?
-Jodi shares tools from positive psychology to help listeners start to cultivate tiny daily doses of happiness throughout everyday life more intentionally.
-How doing weekly and monthly reviews of what's important to you helps you avoid regret later.
Want to make sure you're living without regrets today? Listen to this episode and learn a few new ways of looking at your life right now...
And a big-shout out to everyone who showed up at Risa's book signing of Get Stuff Done Without the Stress at Barnes & Noble in Fullerton on Saturday - it was so wonderful to see such a happy crowd there, enjoying books!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Jodie Wellman, fourthousandmondays.com, @fourthousandmondays
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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In this episode, Risa Williams talks to ADHD-ish podcast host and business coach, Diann Wingert, about time horizons, and stretching our time perspective so that we can actually accomplish what we set out to do. They discuss ways that adults with ADHD can unintentionally "shrink" their time horizons and sometimes set themselves up to feel stressed out by their own goal expectations.
They discuss:
-The idea of "time horizons" for different people, including those with ADHD
-Diann's tool, "The Reality Bridge" for forming a more reasonable time frame to do things in
-Why having a "default yes" can set our "future selves" up for stress, burnout, and overwhelm
-What a "digital parking lot" is and how to use it when your mind generates too many ideas to actually do!
-Why having a "Future Self" date is important to do consistently
You can access Diann's time horizons worksheets here:
https://bit.ly/time-horizon-stretching-strategies
And a big congrats to Tatum Rangel from LA, winner of the Double Book Giveaway! You will be receiving Risa's new book, Get Stuff Done Without the Stress, and Colette Roy's book, Clutter and Couples in the mail! Enjoy! You can find out about the next book giveaway at instagram.com/risawilliamstherapy.
If you happen to be in LA, stop by Barnes & Noble - Fullerton on March 29th at 2 PM - Risa will be signing her new book, Get Stuff Done Without the Stress, there and giving away freebies. Stop in and say hello!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Diann Wingert, https://bit.ly/ADHD-ish, https://podcasts.apple.com/us/podcast/adhd-ish/id1513039926
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
It's book launch month of Get Stuff Done Without the Stress, Risa Williams' new book, and on this episode, Risa is joined by organizational expert/author, Colette Roy, to delve into the concept of "self-kindness" as discussed in the book.
They discuss:
-Why being mean to ourselves stops us from getting things done
-The challenge of becoming addicted to the "productivity of life"
-The difference in how we talk to ourselves vs. how we talk to other people
-How to walk towards big goals by taking consistent tiny steps forward
If you'd like to win a copy of Get Stuff Done Without the Stress by Risa Williams and Clutter and Couples by Colette Roy, enter our double book giveaway on instagram @risawilliamstherapy before March 17th, 2025!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Colette Roy, www.clutterandcouples.com, @clutterandcouples
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
--Recorded live at Book Soup bookstore in LA on Feb. 21st, 2025 --
Are you tired of feeling burnt out, overwhelmed, and like nothing on your to-do list is ever done? This is the episode for you! Live from Book Soup, it's Risa Williams' talk with Mike Sonksen about tools from her latest book, Get Stuff Done Without the Stress! Recorded during the event last Friday, Risa talks to Mike about approaching time management and goals from a self-kindness mindset that allows us to befriend ourselves as we work on taking steps forward with things we want to do.
They discuss:
-Making a map of your goals
-The Small Steps Journal
-The Task Intensity Meter
-How to keep different areas of your life in balance while still working towards big goals
-How to develop a better and healthier relationship with yourself throughout all stages of progress on goals
A big thank you to Dan and Asha at Book Soup and to Mango Publishing for facilitating this book event, and to Mike Sonksen for being such a wonderful host for the evening! Thanks to everyone who came from far and wide to hear the talk - what a great crowd - thanks for a truly wonderful event!
Hosts: Mike Sonksen, @mikethepoetla and Asha at Book Soup
Guest Speaker: Risa Williams, risawilliams.com, getstuffdonebook.com, @risawilliamstherapy
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
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So many of us are feeling so tired of "hustle-culture" telling us to work and work until we fall over from burnout...so, what's our newer, healthier, and happier definition of productivity going to be from now on? And, how do you even start to go about redefining productivity for yourself?
Joining Risa Williams to celebrate the book launch of her new book, Get Stuff Done Without the Stress (in stores today), are co-hosts Erica Curtis, Trevor Stockwell and Tšhegofatšo Ndabane, who share their own personal definitions of what "healthy productivity" means to them.
They explore:
-The difference between "healthy productivity" and "unhealthy productivity"
-How to do a "restart" of your day to get back on track again
-A more flexible version of productivity that allows you to see self-care as a priority and balance as a goal
-How picturing what "Future-You" would do and how they would go about daily life can help you stay more motivated and positive about where you are now
-Why taking breaks and resting is so productive to do!
And a big congratulations to Lucy Zhang of Irvine, winner of the Double Book Giveaway on instagram! Hope you like the books!
Check out Risa's new book here: getstuffdonebook.com and tell her what you think!
Hosts:
Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica.com, @ericakcurtis
Trevor Stockwell, trevorstockwell.com, @tsleadershipdev
Tšhegofatšo Ndabane, hustlingwriters.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Do you find yourself losing valuable time to scrolling each day? Do you often compare yourself to others on your social media feed or get distracted by watching things that drain your energy and focus? Risa Williams talks to CBT psychologist and book author of The Stocism Workbook, Dr. Scott Waltman, about learning to use daily social media in a more intentional way.
They discuss:
-How social media influences discussions about mental health topics
-Separating your purpose for social media from social media's purpose for you
-Learning to find the best time to be on social media for your own wellbeing
-What it's like to navigate social media these days as a clinician
Enter our DOUBLE BOOK GIVEAWAY: Win a copy of Dr. Scott Waltman's book, The Stoicism Workbook, and Risa Williams' brand new book, Get Stuff Done Without the Stress (in stores Feb. 11th), by going to @risawilliamstherapy and finding the contest post - leave a comment on the giveaway post before 2/10/25 to enter - winner will be announced on the show on 2/11/25!
Attend one of Risa's upcoming book launch events here: https://bio.site/risawilliams
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest; Dr. Scott Waltman, www.sanantoniodbtcbt.com/dr-scott-waltman-psyd/, @socraticmethodcbt
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Is hustle culture burning you out right now? Are you feeling anxious, exhausted, and overwhelmed by work on a weekly basis? Risa Williams talks to DJ, podcast host, and journalist, Gabby Sanderson, about navigating burnout recovery from hustle culture. Gabby shares her experiences working in diverse industries in different countries. They discuss growing your own awareness and understanding of what burnout feels like to you, so that you can catch it before you get lost in it for too long.
They talk about:
-Hustle culture and how it affects our mental health
-Anxiety and panic attacks that can happen from burnout
-How to step back and get perspective of what's happening to you
-How money and loneliness are sometimes tied to burnout
-When it's time to take stock of your own wellbeing and balance
Gabby also shares valuable lessons she's learned from interviewing hundreds of wellness experts on her successful UK podcast, The Happier Life Project.
Risa discusses the subject of burnout which she takes on in her new book, Get Stuff Done Without the Stress, which is in stores worldwide Feb. 11th! If you're in LA, come to a book talk and signing at Book Soup with Risa on Feb. 21st at 7 PM. Hope to see you there!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy, https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874
Guest: Gabby Sanderson, https://www.iheart.com/podcast/338-the-happier-life-project-99687698/, @radiogabby
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Do you want to find more creativity in everyday life but get stuck figuring out what to do or how to start? This is the episode for you! Risa Williams and Hilary Kern discuss easy ways you can start to embrace creativity throughout regular life, especially for those out there who feel like they've lost touch with creativity or don't think of themselves as "artistic types." How can we begin to use art as a way to get inspired and find the playful and fun sides of ourselves more intentionally?
They discuss:
-Self-reception and self-expression
-Using creativity as a way to "get into the present moment"
-Finding inspiration in daily life
-Risa's Inspiration Journal tool from The Ultimate Self-Esteem Toolkit
-Connecting with parts of yourself that were creative when you were a little kid again
You can also hear a sample of Risa's audiobook, The Ultimate Self-Esteem Toolkit: The Inspiration Journal at the end of this episode.
And check out Risa's upcoming book, Get Stuff Done Without the Stress - and if you're in LA on Feb. 21st, you can hear her speak and get your book signed at Book Soup in Hollywood. Find out more at risawilliams.com.
A big thank you to all the first responders and firefighters in Los Angeles right now - thank you for all your heroic efforts - and please stay safe, everyone in LA!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Hilary Kern, hilarykern.com, @hilarykerncreates
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Do you have trouble decluttering because you can't decide what to get rid of or where to start? Do you get stuck on organizational projects because all those little decisions are just way too overwhelming? Risa Williams welcomes back influencer/organizer Deanna Yates to the show, and they discuss easy and practical ways we can learn to navigate overwhelm and decision fatigue when it comes to decluttering and organizing our stuff.
They discuss:
-How decision fatigue wears us down and what we can do to re-focus our attention on what's in front of us
-Deanna's FREEDOM technique; a three step process you can use when you're stuck making decisions
-Tools from Risa's new book, Get Stuff Done Without the Stress, which you can preorder now and comes out in February!
-How remembering the emotional place we want to get to can motivate us to make decisions in an easier way
Next week on January 13th, Risa will be speaking at Deanna' summit, The Chaos to Calm Summit, and she'll be discussing tools from The Procrastination Playbook and how to overcome everday procrastination. Get your free ticket here: https://www.chaostocalmsummit.com/ticket?sa=sa01592826756fbabd0477060921a9af3e95e9f43c
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Deanna Yates, wannabeclutterfree.com, @wannabeclutterfree
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Happy New Year, everyone! We made it to 2025 - and that's just wonderful! Joining Risa Williams are special guest co-hosts: Erica Curtis, Trevor Stockwell and Tšhegofatšo Ndabane, and they dive deep into figuring out how you want to spend your time and energy during the new year ahead.
In this conversation, they discuss:
-How to get intentional about who you want to be this year
-How to connect the dots by looking back across last year to see what you've learned and gained
-How to say goodbye to old goals and versions of yourself that aren't reflecting who you are any more
-How to get appreciative about those little happy moments and collect them throughout the year more deliberately to boost you up
Find out our best tools for getting in that motivated mindset in 2025! You won't want to miss this inspiring episode and start the year off in a happier mood!
To get you started in your goal-setting in 2025, check out Risa's brand new books: Get Stuff Done Without the Stress and the Get Stuff Done Goals Journal! Available at risawilliams.com and also at: https://www.amazon.com/stores/Risa-Williams/author/B00FC0MMIQ. Easy, practical, goal-setting methods that can keep you on track with things you want to do in 2025!
Hosts:
Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica.com, @ericakcurtis
Trevor Stockwell, trevorstockwell.com, @tsleadershipdev
Tšhegofatšo Ndabane, hustlingwriters.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
How do we find the strength and focus to get through creative projects without giving up? Risa Williams speaks to author and actor Andrew Lawston about creative persistence and different tools we can use when we want to give up halfway through creative projects. They discuss their work together on the new audiobook, The Ultimate Self-Esteem Toolkit, the process of making it together, and they. also share a short excerpt from the book.
In this episode, they discuss:
-Finding accountability and support to navigate the creative process
-Ways both of them use tracking and pacing during long creative projects
-How to "trick your brain" into doing creative tasks it doesn't want to do
-How to "prime your brain" to get ready to be creative each day
If you sometimes feel all on your own and lost in your own head with big projects you're working on, then this is the episode for you!
And a big congrats to our audiobook giveaway winners: Miguel Lee, Darrell Langolf, and Michelle Jones! You will be receiving free copies of The Ultimate Self-Esteem Toolkit - audiobook version! Buy the book here and check it out, hope you like the excerpt we shared on the show today. Also, Get Stuff Done Without the Stress and The Procrastination Playbook by Risa Williams are now available in stores worldwide, check them out at risawilliams.com.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Andrew Lawston, @andrewlawston
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Do you sometimes lose control of your emotions? Do you often feel overly frustrated or angry about little everyday things? Then, this episode is for you! These days, who doesn't need a little help with emotional regulation? Dr. Catherine Smith talks to Risa Williams about practical skills from DBT (Dialectical Behavior Therapy) that anyone can use to start to become more aware of how to regulate their emotions and frustration each day.
They discuss:
-The STOP technique for gaining awareness in the moment
-Parts work - how our "inner parts" feel neglected sometimes and what we can do show ourselves more compassion when we're having big and intense feelings
-How our childhoods might have affected the way we express our emotions
-How learning how to radically accept our emotions can help us navigate them more easily
Books discussed: Get Stuff Done Without the Stress by Risa Williams (new book coming out -preorder today), The Whole-Brain Child by Dan Siegel, Build a Life Worth Living by Marsha Linehan, The Polyvagal Theory by Stephen W. Porges
Also, enter to win our new audiobook giveaway - three lucky winners will receive the audiobook version of The Ultimate Self-Esteem Toolkit! Enter on instagram (@risawilliamstherapy) by Dec. 22nd to win!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Catherine Smith, drcatherinesmith.com, @catherinelistens
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Does perfectionism sometimes hold you back from getting things done? In this episode, Risa Williams talks to classical pianist superstar, educator and performer, Alpin Hong about the role that perfectionism plays in procrastination, especially when it comes to the creative and performing arts. They also discuss how high-achievers can sometimes get in their own way with tasks they need to do.
They discuss:
-How we get in our own way with our self-talk
-The roots of perfectionism
-How to start to pivot out of perfectionism
-How sometimes we make ourselves stuck with our own expectations
Alpin also discusses his own journey with navigating his own roadblocks and career path as a performing artist. If you're feeling stuck on a task you need to do because you sometimes get in your own way, you won't want to miss this episode!
Congrats to Liz Stuck - the winner of our double book giveaway! You'll be receiving The Procrastination Playbook by Risa Williams and Working with Anger Creatively by Erica Curtis! Thanks to everyone who participated and check out Risa's instagram for more giveaways coming up.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Alpin Hong, alpinhong.com, @alpinhong
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
We're celebrating the release of "The Procrastination Playbook" today - it's in stores now! Erica Curtis and Risa Williams discuss super sneaky ways procrastination and task avoidance can catch us off-guard in everyday life such as, "Halfway Drift," "Procrasti-breaks," "Waiting for Motivation," "Avoidance Cleaning," and "Prioritization Problems" from Risa's new book.
They talk about:
-Things we tend to do when we are avoiding doing tasks
-Procrastination "warning signs"
-Getting nuanced about noticing our internal cues of avoidance
-How to "neutralize" everyday tasks you don't want to do
-Questions you can ask yourself to determine if you're taking a "procrasti-break" or a "real break" from a project or goal
-Asking yourself what the real consequence is of your procrastination
We're hosting another last double book giveaway on instagram: You can win a copy of The Procrastination Playbook by Risa Williams and Working with Anger Creatively by Erica Curtis - by leaving a comment on the contest post on instagram (@risawilliamstherapy).
Congratulations to Dr. Olivia Ariyo - the winner of our last book giveaway! We hope you enjoy the book!
Buy a copy of The Procrastination Playbook and leave a review on amazon today!
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Does procrastination sometimes sneak up on you and catch you off-guard? Do you find yourself wondering how so much time has gone by and meanwhile, you haven't even started that project that you really wanted to do? In this episode, Risa Williams and Trevor Stockwell discuss "Sneaky Forms of Procrastination" from Risa's upcoming book, The Procrastination Playbook. How does procrastination affect us in subtle ways throughout everyday life that we might not even be aware of?
They discuss:
-Staying "overly busy" as a form of procrastination
-Losing motivation and focus
-Overloading ourselves into burnout
-Ways you can start to help "Future-You" out a little more today
Enter our double book giveaway by visiting @risawilliamstherapy on instagram and leaving a comment on the post by November 20th, 2024! The winner will receive a copy of Risa's brand new book, The Procrastination Playbook, and Trevor's new audiobook, You Lead You. The Procrastination Playbook is in stores November 21st - help Risa celebrate by buying a copy today at risawilliams.com, or on amazon: https://www.amazon.com/Procrastination-Playbook-Adults-ADHD-Sneaky/dp/1805012290/.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Co-Host: Trevor Stockwell, trevorstockwell.com, @tsleadershipdev
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
In this special episode, book author, Stoicism expert, and psychologist, Dr. Scott Waltman, discusses Practical Stoicism, and ways we can adopt stoic principles into our everyday lives. Risa Williams and Dr. Waltman discuss Socratic Questioning as a therapy tool, where Stoicism and mindfulness intersect, and how we can find ways balance with our own judgement and emotional states.
They discuss:
-The teachings of Socrates and Epictetus
-Where people tend to get confused with Socratic Questioning
-The four main principles of Stoicism and how you can apply them
-How to find your emotional balance in everyday situations
-How you can apply Stoicism to navigating your own self-talk and thoughts
Books discussed: Dr. Scott Waltman's books:The Stoicism Workbook and Socratic Questioning for Therapists and CounselorsCongratulations to our book giveaway winner: Amy Federman! We hope you will enjoy your copies of The Stoicism Workbook and The Procrastination Playbook - and a big thanks to everyone who entered the contest at @risawilliamstherapy! More books will be given away in the next month, so stay tuned... Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Dr. Scott Waltman, @socraticmethodcbt
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
ADHD and procrastination tend to go hand in hand, and on this episode, Ryan Muldoon and Risa Williams discuss the subtle ways procrastination can sneak up on people with ADHD. Self-protection can be a sneaky type of procrastination where we feel like we're protecting ourselves from a particular outcome, whether that's failure or success, and perfectionism is a subtle way we keep ourselves from trying or starting something new.
They discuss:
-How people with ADHD sometimes avoid doing things they actually like doing
-Where people tend to get lost with creative procrastination
-How our inner critic can keep us from starting tasks and projects
- How having a daily routine helps us from getting too lost in procrastination for too long
Books discussed: Risa's new book, The Procrastination Playbook for Adults with ADHD, in stores for preorder now!
Win a free signed copy of The Procrastination Playbook, along with Dr. Scott Waltman's new book, The Stoicism Workbook, by following @risawilliamstherapy and leaving a comment on the Double Book Giveaway Post before October 29th! You will be automatically entered in the contest if you follow the rules on the post.
Host: Risa Williams, @risawilliamstherapy, risawilliams.com
Guest Host: Ryan Muldoon, @rydoon, ryanpsych.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
How do you know if the procrastination you're doing is healthy or unhealthy? On this episode, Risa Williams and Trevor Stockwell discuss healthy procrastination vs. unhealthy procrastination. When is procrastination a form of healthy task prioritization and when does it tip over into task avoidance instead?
It's "Overcoming Procrastination" month on The Motivation Mindset to help celebrate the launch of Risa's new book, The Procrastination Playbook, which is in stores November 21st and you can preorder it today.
Risa and Trevor discuss:
-Different types of procrastination
-Procrastination warning signs: Internal and external cues that you might be starting to procrastinate
-When "getting too busy" is a warning sign that you might be avoiding doing something
-Practical ways you can start to move yourself out of feeling overwhelmed and stuck with something you have to complete
They also answer questions about procrastination sent in by listeners of the show. Check out Risa's new book and help her celebrate the launch of the book by leaving a review on Amazon on November 21st.
Books discussed: The Procrastination Playbook for Adults with ADHD: How to Catch Sneaky Forms of Procrastination Before They Catch Youby Risa Williams
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy and Trevor Stockwell, trevorstockwell.com, @tsleadershipdev.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Does your work/life balance need some adjusting so you can connect more with feeling done and taking a real break? Risa Williams talks to time management coach, Georgie Bryant, about balancing out work, life, family, and rest times each week. We look at how people can burn themselves out by forgetting what's fun to them and things that they are looking forward to on their calendar ahead, and how to take small steps to bring things back into better balance.
They discuss:
-George's Work/Life Balance calculator tool
-Risa's Hats Method tool from her new book: Get Stuff Done Without the Stress (preorder now on amazon, the book comes out in 2025)
-How stress affects our brains and tires us out
-How we can pick which mode of focus we need to go into next
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Georgie Bryant, wherethelightplays.com, @georgiebryantcoaching
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Are you feeling a lot more stress now that it's September? Is the Fall cranking up the work stress, the school stress, the family stress for you? You're not alone! Risa Williams & Erica Curtis look at September Stress in this episode, and practical ways we can navigate the fall months ahead.
They discuss:
-Normalizing and acknowledging the stress we're all feeling this season
-Showing yourself more compassion for all the different layers of stress you might be feeling right now
-Ways to look at regulating your stress in easier ways
-How the words you tell yourself about things you need to do change how you do them and how you feel about doing them
Book discussed: The Ultimate Time Management Toolkit and The Procrastination Playbook (Risa's books) available on amazon or at risawilliams.com.
Hosts: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy and Erica Curtis LMFT, therapywitherica.com, @ericakcurtis
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a text
Are you looking for ways to bring down the stress in your everyday life? Have you been wanting to try out meditation but it just seems too "hard" or "intimidating" to quiet down your mind for long stretches of time? Meditation expert Jeff Patterson, author of The Yielding Warrior, talks to Risa Williams about the different types of meditation we can learn to do, and how to start in an easy way with developing your own meditation practices.
We discuss:
-Different types of meditation practices
-Getting back into the present moment
-How different types of breathing yield different outcomes
-How we can use what our body is telling us and what our body is doing as ways to practice active meditation throughout the day
Host: Risa Williams, risawilliams.com @risawilliamstehrapy
Guest: Jeff Patterson, www.theyieldingwarrior.com, @theyieldingwarrior
Buy Risa's new book, The Procrastination Playbook, on Amazon/Target today!
And check out Jeff's book, The Yielding Warrior, you can receive a free copy by visiting his website: theyieldingwarrior.com.
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a Text Message.
When it comes to getting organized or tackling organization projects, do you freeze up with overwhelm? Do you feel shut down, do you start to procrastinate, or do you feel that avoidance starting to take over?
Risa Williams and Erica Curtis are here to help with some simple strategies to navigate our nervous systems when they go into "fight or flight" mode over everyday tasks we need to do.
We discuss:
-Different states of nervous system activation
-Executive functions and what happens when we're stressed out
-How to calm and soothe ourselves into starting a hard task
-How we can help ourselves out a little more by breaking things down
-Why writing things out is so important to do for our brains
-Using Risa's gear shifter tool to figure out what energy you need to get into next
Come to Risa's free talk on Monday, August 26th at 9 am PST, about procrastination, sponsored by Focused.space:https://www.focused.space/procrastination-playbook
Bring your time management questions to the talk!
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica.com, @ericakcurtis
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a Text Message.
In this special episode of the ADHD Toolkit, Risa Williams & Ryan Muldoon talk about learning ways to find your focus when you have ADHD. They discuss using The Task Intensity Meter from Risa's book, The Ultimate Time Management Toolkit, removing distractions, and figuring out workarounds for your own unique brain.
They also talk about:
-How acknowledging what tasks are hard for you helps you navigate them
-How we can take small actions to help ourselves out more
-Removing daily distractions to create more space to focus
-Using dual attention as a way to focus
-Activation energy to warm your brain up to focus
Book discussed: The Ultimate Time Management Toolkit by Risa Williams
and check out Risa's new book, The Procrastination Playbook for Adults with ADHD, available on amazon or at Target...
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Ryan Muldoon, ryanpsych.com, @rydoon
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a Text Message.
Do you struggle to get enough exercise in your everyday life? Do you know you need to move around more but find yourself sitting down a whole lot? Risa Williams talks to Run Walk Talk Founder, Sepideh Saremi, about how we can get more movement into our daily life and how we can lighten up on ourselves when we get too extreme about fitness.
They discuss:
-The brain benefits of movement
-How we're designed as humans to process things through movement
-Easy ways to get started moving around more
-The calming effects of learning how to move more regularly
-Body language and how we communicate non-verbally
Guest: Sepideh Saremi, LCSW, @runwalktalk, runwalktalk.com
Host: Risa Williams, LMFT, @risawilliamstherapy, risawilliams.com
Check out Risa's brand new book, The Procrastination Playbook for Adults with ADHD, now on amazon and at Barnes and Noble!
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a Text Message.
Do you struggle with hearing feedback about your creative work? Does receiving critiques make you want to run away and hide? Do you often procrastinate solving problems that people point out with your artistic work? Then, this episode is for you! Risa Williams talks to artists/therapists, Erica Curtis and Hilary Kern about how we can receive feedback and criticism in a healthier way, and how to channel what we hear back into creative energy again.
They discuss:
-The difference between helpful and unhelpful feedback
-How to create space to hear feedback effectively
-How to soothe yourself when you're feeling hurt or defensive
-How to use the phrases, "Yes, and..." and "What if?" to prompt yourself to a better emotional place
-How artists and creatives can see resilience as a super strength
-Avoiding procrastination after you hear feedback from others
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, ericacurtis.com, @ericakcurtis, Hilary Kern, hillarykern.com, @hilarykerncreates
Check out Risa's new book, "The Procrastination Playbook" which you can pre-order on amazon now, and Erica's new book, "Working with Anger Creatively."
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Send us a Text Message.
Do you struggle with acknowledging your own accomplishments and letting yourself feel proud of things you done on a chronic basis? Do you feel like you are "fraud" when people give you compliments about things you've done? In this episode, Risa Williams talks to imposter syndrome expert, Stevon Lewis, about what imposter syndrome is, how it feels to have it, how it's often tied to perfectionism, and how it affects our ability to feel good about things we're doing.
They also coin a new phrase, "Momposter Syndrome" for moms who feel like they're "never good enough" at being moms.
If you find it hard to feel good about things you've accomplished, than this is episode is for you!
Books discussed:
- Stevon's book, "The Acknowledgement Journal," which is all about imposter syndrome
- Risa's book, "The Ultimate Self-Esteem Toolkit," which is all about self-kindness and learning to befriend yourself
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stevon Lewis, stevonlewis.com, @stevonlewismft
Check out Risa's new book, The Procrastination Playbook, which is available for pre-order now! And also, thanks to everyone who has been sending in fan mail to the show, you can do this through the link on this episode by clicking on "text us a message" or at risawilliams.com. Tell us what tools you've used from the show and we'll read your message on a future episode.
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Have you ever felt stuck and blocked while working on a creative project? Has creative block ever completely shut you down and made you want to give up? Risa Williams is joined by art therapists and artists, Erica Curtis and Hilary Kern, to talk about creative block and how it makes us feel like we can't move forward with artistic things we want to do.
They discuss:
-How and why creative blocks can happen
-Self-doubt and self-esteem when it comes to feeling stuck
-How we can apply The Hero's Journey to our artistic process
-Ways to use visualization and values to get yourself un-stuck
-How our brains are affected by our own fears and doubts
-How to feel motivated to move forward in tiny steps again
An inspiring conversation for anyone who is trying to create new things and needs a little boost today...
And pick up a copy of Risa's latest book: The Procrastination Playbook for Adults with ADHD, now available on amazon for pre-order!
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, therapywitherica.com, @ericakcurtis, Hilary Kern, www.hilarykern.com, @hilarykerncreates
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
It's summer, the kids are out of school, what are your expectations for the next few months? And what are your vacation expectations? Risa Williams and Erica Curtis look at how our expectations for summer vacations sometimes lead us to feel high levels of stress, tension, and frustration. Why does this happen when all we want to do is have fun and finally relax?
They discuss:
-How we set ourselves up with unrealistic summer expectations
-Simplifying down our expectations and getting into the present moment more
-Navigating conflict, anger, and frustration on family trips
-Learning to stay flexible with family plans and experiences
-Getting more strategic and practical about predicting roadblocks
Books discussed: The Ultimate Anxiety Toolkit by Risa Williams and Working with Anger Creatively by Erica Curtis
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and Erica Curtis, therapywitherica.com, @ericakcurtis
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this episode, Risa Williams talks to professional organizer, podcaster, and mom influencer, Lori Oberbroeckling, about doing a "Weekly Review" to fine-tune our focus on a regular basis.
They discuss:
-How to set up your week by doing simple weekly planning
-Decision fatigue and how it affects our ability to get things done
-Procrastination and how we can overcome it
-Planning mode vs. executing mode
-Learning to make accurate time estimates for tasks
Risa will be speaking at Lori's Supermom Summit on June 17th about how our executive functions can be impaired by stress, which is such an important topic for busy parents to understand. Sign up for free by going to this link: https://secretsofsupermom.mykajabi.com/a/2147514238/G3MdPDYn
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Lori Oberbroeckling, sectresofsupermom.com, @secretsofsupermom
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
What is the difference between real confidence vs. fake confidence? What gives someone that kind of quiet strength and belief in themselves that we tend to admire? Stevon Lewis and Risa Williams discuss different types of confidence, and how we can work on building up our own confidence in everyday life.
They discuss:
-Moving away from seeing things in "extremes'
-How we can accept where we are at with our own skills and strengths
-How to develop an "appropriate level of confidence"
-How daily tracking can be your confidence-building friend
-Getting a higher level perspective helps you take in feedback and compliments
Books discussed: The Acknowledgement Journal by Stevon Lewis and The Ultimate Self-Esteem Toolkit by Risa Williams.
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and Stevon Lewis, stevonlewis.com, @stevonlewislmft.
Enter the 10k Follower Giveaway on instagram @risawilliamstherapy to win all three of Risa's books! Contest ends May 31st.
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you often compare yourself to people you know or people on social media? Do you find that after you look at posts online, you start to spiral into feelings of insecurity and shame about where you're at in life? Influencer, organizer and podcaster, Deanna Yates, talks with me about comparison, how it makes us feel, and what we can do with these feelings to channel them into energy.
We talk about:
-Reframing comparison as a way to see what you actually want
-Learning to step back and get more perspective
-What you're seeing is only a small piece of a bigger picture
-How it feels to be someone people compare themselves to
-The feelings that lurk underneath comparison that can be brought to the surface
Check out The Chaos to Calm Summit on Monday, May 20th - Risa and Deanna will both be presenting on how to have a healthier relationship with your stuff
You can sign up for free at this link:
https://www.chaostocalmsummit.com/register/?sa=sa01592826756fbabd0477060921a9af3e95e9f43c
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Deanna Yates, wannabeclutterfree.com, @wannabeclutterfree
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this episode, Risa Williams talks to leadership coach and author, Trevor Stockwell, about navigating distractions and how to harness our focus in more effective ways each week. Trevor shares tools from his new book, You Lead You, about how to get more honest with yourself how you're spending your time each day.
They discuss:
-Using timers to limit distractions
-Removing barriers, both physical and mental, to focus and concentration
-Learning to log where you are losing time to
-Figuring out how to change your space to better use your focus when you're in it
-Helpful methods for avoiding multitasking and task jumping
-Task prioritization and executive functions
Books discussed: Risa's upcoming book, The Procrastination Playbook (in stores Fall 2024) and Trevor's new book, You Lead You, available now on amazon.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy.
Guest Host: Trevor Stockwell, trevorstockwell.com.
Support the Show.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you have ADHD and struggle with spring cleaning and organization? Do you find yourself turning into a "human roomba" and struggling to complete household tasks? Join Risa Williams and Ryan Muldoon as they discuss how ADHD can affect our motivation to do household tasks and some practical steps we can take to feel motivated and engaged to finish those organizational projects.
Discover why every step—no matter how small—is worth celebrating and how a mindset shift to "full done" beats "half done" every time. If your motivation usually fizzles out mid-way through a cleaning project, learn some new tips to inspire you to keep going with it!
They discuss:
-ADHD and executive functioning
-Finding ways to motivate yourself to do the mundane tasks
-How to break things down into easy steps
-Gamifying household tasks
A big congratulations to the winner of the DOUBLE BOOK GIVEAWAY! Listen to find out who won! Thanks to everyone who entered on instagram @risawilliamstherapy!
Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy, and Ryan Muldoon, www.ryanpsych.com, @RyDoon.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Are emails causing you stress and anxiety? Do you avoid reading your emails or sending them sometimes? Did you know that there's something called "email apnea" where people hold their breath when opening their emails? In this episode, Erica Curtis and I discuss the effects of emails on our brains, and what we can do to limit the amount of stress we're feeling and the pressure to respond to things "instantly."
They discuss:
-Setting healthy time boundaries
-Practicing time away from phones/computers
-Setting realistic expectations for response times
-Practicing effective communication through emails and texts
If you're feeling bogged down by your inbox, then check out this episode for practical tips on how to navigate emails and texts...without all the stress.
DOUBLE BOOK GIVEAWAY Win a copy of Erica's brand new book, Working with Anger Creatively, and a copy of Risa's book, The Ultimate Self-Esteem Toolkit! Go to instagram: @risawilliamstherapy and leave a comment on the contest post to enter! Winner will be announced on April 17th on the show. See the instagram post for rules and details.
Hosts: Risa Williams, www.risawilliams.com, and Erica Curtis, www.therapywitherica.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this lively episode, Risa Williams and Stevon Lewis discuss ways we get ourselves stuck with our own thinking and the narratives that we tend to tell ourselves about our ability to do things.
They discuss: Catastrophizing and Future-Predicting, two cognitive "distortions" that are very common for people to do, different thoughts you can think to start getting yourself "unstuck," perfectionism and procrastination, and investigating your own past evidence about outcomes.
Books discussed: The Acknowledgment Journal by Stevon Lewis, and The Ultimate Self-Esteem Toolkit by Risa Williams. Also, cognitive behavioral terms from Feeling Good by David Burns, and A Guide to Rational Thinking by Albert Ellis.
Hosts: Risa Williams (risawilliams.com) and Stevon Lewis (stevonlewis.com).
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Risa Williams reveals the two questions you can ask yourself each day that can lead you to much insight about how you want to be spending your future time...
By asking yourself one question in the morning, and one question at night, and journaling about the answers, you can find your way to new ideas, insight, and inspiration....
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Books discussed: The Ultimate Self-Esteem Toolkit, and The Ultimate Time Management Toolkit.
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you struggle with decluttering and getting rid of stuff because you just don't know where to begin? Risa Williams talks to minimalist, book author, and the host of Sustainable Minimalists Podcast, Stephanie Seferian, about practical ways we can start to approach getting rid of stuff we don't need and how to look at what stuff means to us in a more meaningful way.
They discuss:
-Our "aspirational selves" and how we are drawn to consume things we don't need
-How comparison tells us we need more than we do
-Why getting rid of stuff is important to do on a regular basis
-How stuff can hold emotional attachments and some of those attachments aren't helping us move forward
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stephanie Seferian, mamaminimalist.com, @sustainableminimalists
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you beat yourself up a lot for not doing things "perfectly"? Do you hold yourself to different (unfair) standards that you wouldn't hold others up to? Do you often describe yourself as a "perfectionist" to other people?
Then this is the episode for you! Risa Williams dives deep into the subject of perfectionism with PR strategist and writer, Tšhegofatšo Ndabane. They discuss how perfectionism can often lead to procrastination, and how it's often about beating ourselves up before we've even had a chance to give something new a try.
They discuss:
-Perfectionism as a socially acceptable form of procrastination
-How writers can sometimes drift over into both perfectionism and procrastination
-Learning ways to talk to yourself to ease up on the "serious mindset" that perfectionism tends to cause in us
-How perfectionism can zap the fun out of any task we need to do
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Tšhegofatšo Ndabane,www.hustlingwriters.com.
Sign up for Risa's Get Stuff Done Goals Groups: www.patreon.com/risawilliams
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this episode of The Motivation Mindset, Risa Williams talks about ADHD tools and strategies with influencer/therapist/comedian, Ryan Muldoon. They talk about common ADHD time management problems such as hyperfocus and burnout, that tend to happen when we lose our balance while trying to get stuff done. They also talk about why so many people are feeling burnt out by social media these days.
They discuss:
-What hyperfocusing is and how we can manage it
-How even when you're doing something fun that interests you, you can burn yourself out
-The Color Coder and Time Buffer Breaks from Risa's book:The Ultimate Time Management Toolkit -Social media and the danger of burning yourself out on it
-Why self-care is non-negotiable and how to make your brain see it as important
If you're feeling a little overwhelmed and burnt out these days, check this episode out to start to feel balanced and inspired again.
Check out: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 - on sale now - They make great gifts! www. risawilliams.com
Join Risa's Get Stuff Done: Goals Group! The next zoom meeting is March 15th at 9 am PST, you can sign up at www.risawilliams.com.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Ryan Muldoon, www.ryanpsych.com, @RyDoon.
Support the show
For info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Have you ever wondered if there's a way to harness everyday anger or frustration and turn it into a force that propels us forward positively? Join Erica Curtis and Risa Williams in this energetic conversation about the transformative power of working creatively with anger.
In this important discussion, they delve into:
- Tools from Erica's latest book, "Working with Anger Creatively: 70 Art Therapy-Inspired Activities to Safely Soothe, Harness, and Redirect anger for Meaningful Change."
- Viewing anger as a state of energy and learning to redirect it in a healthier way
- Exploring the deeper emotional layers that often lurk beneath anger.
- Discovering simple yet effective techniques to navigate through anger and uncover our values .
- How to use humor to pivot out of intense emotions.
Books discussed: "Working with Anger Creatively" by Erica Curtis (in stores now), Eckhart Tolle's books.
Co-hosts: Risa Williams, risawilliams.com, and Erica Curtis, therapywitherica.com.
Join Risa's next Get Stuff Done Goals Group which meets Feb. 16th at 9 am PST on Zoom, you can sign up at any time at www.patreon.com/risawilliams.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you have sneaky daily thoughts that might be holding back from decluttering and organizing your home more effectively? Deanna Yates, the "decluttering queen," returns to the show to call out those sneaky thoughts and challenge you to reframe getting rid of stuff in a more positive way. Let's drag out some old stuff and old limiting beliefs and bring them out into the light to look at them...
Risa and Deanna discuss:
-Limiting beliefs that may be holding you back from getting rid of stuff you don't need
-How to reframe where you are now in a more positive direction that inspires you
-Why we hold on to stuff and why it can be hard to let it go
-How to stop comparing your way of doing things to the way other people are organizing their stuff
Host: Risa Williams, LMFT, www.risawilliams.com
Guest: Deanna Yates, www.wannabeclutterfree.com
Risa will be speaking at Deanna Yates' Chaos to Calm Summit happening on January 29th. Sign up today to hear tips from 20 experts on managing time and chaos in your home, visit: bio.site/risawilliams to get your free ticket!
Also, Risa's Get Stuff Done Goals group meets Feb. 16th and take her new online class, Setting Goals for the Year, which teaches you how to use the goal-setting worksheets in her new book, The Motivation Mindset Journal. You can find it all at: risawilliams.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Is there a habit you've been avoiding starting or just can't get to stick? Is there a healthy routine you want to take on, but your brain is actively resisting doing it right now? In this episode, Risa Williams talks to Fit Mess Podcast Hosts Jeremy Grater & Zach Tucker about healthy habits and how to find your "why" for moving forward with positive changes.
They discuss:
-Finding your purpose for starting a habit
-Using visualization tools for picturing yourself doing the habit
-How it's easy to get derailed from starting new healthy habits and what you can do to find your focus and motivation again
If you'd like to work on starting habits with Risa, come to the Get Stuff Done Goals Group on January 19th! Join in at any time at: patreon.com/risawilliams.
And be sure to pick up a copy of The Motivation Mindset Journal for 2024 to track those weekly steps!
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guests: Jeremy Grater & Zach Tucker, The Fit Mess podcast, www.thefitmess.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Why do our New Year's Goals and Resolutions tend to stress us out so much? Risa Williams talks with writer, Tšhegofatšo Ndabane, and therapist, Mollie Volinsky, about how we can set New Year's resolutions in a kinder way that actually sticks!
They discuss:
-Reframing January as "Reset Month"
-Looking at things seasonally instead of monthly
-Learning to be less harsh and extreme in our goal-setting process
-Tips for adopting new habits so that they stick
Happy 2024, everyone!
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy.
Guests: Mollie Volinsky, www.junipertherapeuticservices.com, and Tšhegofatšo Ndabane,www.hustlingwriters.com.
-Pick up a copy of: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today.... available on amazon or at risawilliams.com.
-Join the Get Stuff Done: Goals Group! Sign up at risawilliams.com or patreon.com/risawilliams.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you have trouble saying "no" to things around the holidays? Do you rush around trying to keep everyone happy at the expense of your own mental, emotional and physical wellbeing? In this episode, Risa Williams and Erica Curtis discuss how to have healthy holiday boundaries and look at what you value the most during the holidays, to avoid tipping over into stress.
They discuss:
-Overbooking and how to avoid it
-How to look at where you're spending your time during the holiday season in a calmer way
-Adjusting your expectations for what you can realistically accomplish
-Going back to your own values a little more intentionally and allowing yourself space to reset and rest along the way
On behalf of everyone at The Motivation Mindset, we wanted to wish you all a very happy holiday season and a wonderful 2024!
Join Risa's Get Stuff Done: Goals Group on January 19th at 9 1m PST
and order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 on amazon today: https://www.amazon.com/Motivation-Mindset-Journal-Guided-Planner/dp/B0CNXSHWNX
Hosts: Risa Wiliams, www.risawilliams.com, and Erica Curtis, www.therapywitherica.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you ever feel your stress spike on Sunday night because of everything you're thinking about doing the following week? Do you often find yourself fighting off the "Sunday Scaries" - that anxiety that tends to occur at the end of the weekend?
Risa Williams talks to podcast host, mom and dentist, Toni-Ann Mayembe of Real Happy Mom Podcast, about The Sunday Scaries, and how we can set ourselves up in an easier way for Monday morning. They talk about establishing a Sunday routine to help you bring down your end of the weekend stress...
They discuss:
-Weekend routines and reviews
-The Sunday Night Prep (from Toni-Ann's workbook)
-The Task Intensity Meter (from Risa's book, The Ultimate Time Management Toolkit)
-Food prep and other ideas for organizing your Sunday night
Learn some tips and tricks for easing into that work week...
Be sure to pick up a copy of The Motivation Mindset Journal: Your Guided Goals Planner for 2024! It's in stores now and on amazon... help support the show and receive a beautiful creative planner for setting goals for the new year!
If you'd like to enter our DOUBLE PODCAST GIVEAWAY and win a copy for free, find the giveaway post on instagram @risawilliamstherapy and leave a comment before 12/19/23.
Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy
Guest: Toni-Ann Mayembe, @realhappymom, www.realhappymom.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
How can having a weekly routine set you up to focus on what you need to do more effectively? In this episode, Risa Williams invites back Wally Rashid, CEO of Woodland Pulse, to discuss Weekly Routines. They talk about ways you can set yourself up in the beginning of the week to complete things you need to do, as well as how to do a weekly review for the next week, to set your intentions going forward.
Tools discussed on this episode:
-The Weekly Post-It from Risa's book, The Ultimate Time Management Toolkit.
-Weekly Reviews
-Planning things out by how much mental energy you have
-Flow state and getting in and out of it throughout the day
-Different tricks and tips to find your focus
-Order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools (like The Weekly Post-It and Weekly Review) discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today!
-Join the Get Stuff Done: Goals Group! The next meeting is Dec. 15th. Sign up at risawilliams.com or patreon.com/risawilliams.
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy.
Guest: Wally Rashid, woodlandpulse.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this episode of The Motivation Mindset, Risa Williams and Erica Curtis discuss "hygge" and the art of "coziness." What is the psychological feeling of cozy and how do we create it for ourselves? How do we become more mindful and present about feeling cozy during the winter months?
They talk about:
-Learning to label feelings of cozy as they're happening
-What Hygge means and and how we can adopt it into everyday life
-How feeling "cozy" affects our nervous system and moods
-Nervous system regulation strategies
-How to slow down on purpose when you need to
Terms discussed: "Hygge," a Danish word for the feeling of coziness, warmth and connection during the winter, cognitive reframing from CBT therapy.
Check out THE MOTIVATION MINDSET JOURNAL: YOUR GUIDED GOALS PLANNER FOR 2024, a great holiday gift and goals planner for the upcoming year! Inspire someone with this wonderful, creative journal full of beautiful illustrations and goal-setting techniques. Visit: risawilliams.com or buy here: https://www.amazon.com/dp/B0CNZ7J7TB.
The next Get Stuff Done Goals Group meets on Dec. 15th, join in the fun! Sign up at risawilliams.com.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest Host: Erica Curtis, www.therapywitherica.com, @ericakcurtis
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this special holiday episode, Risa Williams and Erica Curtis discuss gratitude and appreciation. Why is gratitude so important for us to practice on a daily basis? Studies have shown it helps our immune systems, our moods, our hearts, and even our cholesterol levels! But how do we practice it in a way that we will actually feel it?
They discuss:
-Daily acts of gratitude
-Appreciating yourself and others on a regular basis
-Learning effective ways to say thank you
-Journaling tools that can help you practice gratitude
-The effects of appreciation on our bodies, nervous system, and brains
Get ready for Thanksgiving by practicing saying "thank you" with this episode...
And a big thank you to all the listeners from all over the world out there. We appreciate you!
-Order The Motivation Mindset Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire.
-Join the Get Stuff Done: Goals Group! It meets every month on zoom. Sign up at risawilliams.com or patreon.com/risawilliams.
-Happy holidays, everyone!
Hosts: Risa Williams, risawilliams.com.
and Erica Curtis, therapywitherica.com.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Have you ever wanted to switch careers but fear and anxiety stopped you from moving? Did you ever feel like you're on the wrong track with things but you didn't how to make the leap over to something new that you enjoyed more? Then, this episode is for you. Risa WIlliams talks to Wally Rashid, the founder of Woodland Pulse, who followed his bliss and switched over from a career in medicine to running his own business selling plants and plant decor. They discuss career transitions and what this tends to stir up in people, psychologically, and how we can navigate our own fears of the unknown.
They discuss:
-Visualization tools such as "visioning," and Risa's tool, "The Future Photo" from The Ultimate Self-Esteem Toolkit
-Confidence and self-esteem boosting strategies
-The Stoic Method of Productivty
-Timelines and Deadlines
-Picturing what you want to feel
Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy
Guest: Wally Rashid, www.woodlandpulse.com
Join Risa's Get Stuff Done: Goals Group** - the next one happens on Nov. 17th and you can sign up at any time at patreon.com/risawilliams. Join Risa's newsletter to get 50% off the group today.
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Do you ever have trouble switching gears and transitioning from one thing to the next? Do you feel like it can be stressful to have to go in and out of different modes? Do you find it's hard to contain emotions effectively and then have to transition into work or other responsibilities? Join Risa Williams as she talks to Mollie Volinsky, LCSW, and owner of Juniper Therapeutic Services in Portland, Maine. They discuss how to apply EMDR techniques to managing your time, and how to "compartmentalize" your time in more effective ways that help you keep your calm.
They discuss:
-EMDR (eye movement desensitization and reprocessing) therapy
-Time Containers (from Risa's book, The Ultimate Time Management Toolkit)
-Visualization: The Future Movie (Mollie's tool)
-Somatic exercises
Host; Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Mollie Volinsky, LCSW, www.junipertherapeuticservices.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
What is the difference between taking a regular photo and taking a "mindful photo"? Are selfies pulling us out of the present moment or getting us into it? And how can we use taking photos on our phones more deliberately to calm us down each day? Explore the fascinating subject of using daily photography as a calming tool with Risa Williams and Erica Curtis.
They'll talk about:
-What a mindful photo is
-How scrolling through photos may be affecting your daily moods
-How to create a photo journal for everyday life
-What studies show about how photography influences our brains
And, if you're feeling inspired, enter our "Mindful Photo Contest" by visiting @risawilliamstherapy or @ericakcurtis on instagram and finding our Giveaway Post. You can win a chance to attend my Get Stuff Done: Goals Group (10.20) for free! Check out the details on instagram.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Co-Host: Erica Curtis. www.therapywitherica, @ericakcurtis
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
How is your relationship with money? Do you feel like you have enough of it or do you feel like you always need more of it? Do you feel like you're worth money or do you feel like money doesn't like you ? Let's look at what's often a stress-inducing subject and try to lighten up the way we're seeing it, so that we can help ourselves get to happier place with the idea of money.
In this special episode, Risa Williams talks to Sepideh Saremi, a licensed social worker, executive advisor and the founder of Run Walk Talk therapy, about how to unpack our relationship to money and get into a more helpful money mindset.
They discuss:
-How your early relationship with money might be affecting you now
-How to start to see money as a tool that can help you
-How to reframe some old ideas about money that might be holding you back
Tools discussed: The Seesaw from Risa's book, The Ultimate Self-Esteem Toolkit, Happy Money by Ken Honda
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Sepideh Saremi, LCSW, www.runwalktalk.com, @runwalktalk
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Have you taken yourself out on an "artist's date" recently? Do you struggle to find time in your busy schedule to do anything creative?
In this special episode of The Creative Toolkit, Risa Williams talks to Miguel Chavez, a TV actor, and Mike Sonksen, a professor and poet, about how to create space to get creative. We're all so busy these days, how do we find a consistent space to let our ideas out and to get in an artistic mindset? How do we honor the creative sides of ourselves without letting stress and fear shut us down?
- Learn ways to find more time in our busy schedules to work on creative projects more often
- How to mentally prep your brain to get in the artistic mindset
- Finding "The Sacred Space" to get creative
- Making a "Grand Gesture" where you raise the stakes on purpose
- Setting intention before you begin
- Timers and deadlines
- Why you should take yourself on an artist's date
Tools/People discussed: Deep Work by Cal Newport, Maya Angelou, JK Rowling, Save the Cat by Blake Snyder, The Artist Date from The Artist's Way, Natalie Goldberg, Risa's tool: The Inspiration Journal from The Ultimate Self-Esteem Toolkit.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Co-Hosts: Miguel Chavez, @miguelleehimself, Mike Sonksen @mikethepoetla
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
What are the "clutter zones" of your home? And how much clutter can you tolerate on a weekly basis? What effect is clutter having on your brain on a daily basis?
Risa Williams and Erica Curtis clean-up connotations associated with cleaning and getting organized in this special Brain Boost episode called: Fall Organization. Fall can be a busy a time with school starting again, upcoming holiday arrangements, and other things that might start piling onto our to-do lists.
They coin a new term together, "clutter tolerance," to explain how each of us is different in how much clutter we can look at before it starts to stress us out.
How do we keep our home feeling calm in a psychological way during this season? Learn some tools and tricks to see the fun in getting things organized, so you can have more time to do the things you really want to do this Fall.
Tools discussed: Clutter Zones and Cleaning Principles (Risa's tools), Contained Clutter (Erica's tool), and the idea of "just one thing," "clutter tolerance," and "just do it for ten minutes" (Erica and Risa's combined tools).
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy.
Erica Curtis, therapywitherica.com, @ericakcurtis.
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
What are some words you might want to steer clear of in conversations? What is the one word that can make someone completely forget most of what you've just said to them?
Find out in this fun new episode of The Motivation Mindset called: Communication.
On this segment called "The Daily Tune-Up," Risa Williams is joined by co-host, Stevon Lewis, to talk about communication and where we sometimes go wrong with what we're trying to say!
They talk about:
-Danger Words: Find out the most commonly used words that tend to tip a conversation in the wrong direction...
-How we can more effectively say what we want (as opposed to what we don't want) in conversation...
-Meta-messages: The language going on UNDERNEATH the language we're using!
Books mentioned: The Four Agreements by Don Miguel Ruiz, The Ultimate Self-Esteem Toolkit by Risa Williams, That's Not What I Meant by Deborah Tannen, and The Acknowledgement Journal by Stevon Lewis.
Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Stevon Lewis, www.stevonlewis.com, @stevonlewismft.
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Can writing down things that inspire you each week make you feel more motivated?
In this episode of The Time Lab - Expert Edition, returning experts: Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane, and Trevor Stockwell, test out The Inspiration Journal for one week. Using this tool, they track all the things that inspire them in a notebook in order to observe different patterns in themselves and their thoughts.
They also share what these little sparks of inspiration led them to do next!
Tools discussed: The Inspiration Journal from Risa's book, The Ultimate Self-Esteem Toolkit.
Previous episodes referenced: Burnout, Season 1, Episode 23
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Co-Hosts: Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane, and Trevor Stockwell
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
How can we create new things without getting side-swiped off course by our own inner critic and self-doubt?
We'll show you some new ways to stay on course with creativity in this special episode called: The Creative Toolkit.
Risa Williams is joined by co-hosts Mike Sonksen and Miguel Chavez to discuss tools called "The Purge" and "Daily Haikus" to help you overcome your inner critic and get more playful with being creative. They talk about ways to find the fun again, and to lighten up when it comes to tapping into our own creativity.
They discuss:
-Ways you can future-predict where you're going to get stuck and visualize yourself getting out of it
-Ways you can make quick journaling fun again and stop putting so much pressure on yourself to perform
Tools discussed on the show: The Purge (Navy Seal technique), Daily Haikus and Journaling (Mike's tools), The Future Picture (from Risa's book, The Ultimate Self-Esteem Toolkit), Elizabeth Gilbert's Ted Talk: Your Elusive Creative Genius.
Host: Risa Williams (@risawilliamstherapy, www.risawilliams.com).
Co-Hosts: Miguel Chavez (@miguelchavezhimself) and Mike Sonksen (@mikethepoetla).
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Are you frequently picturing future and past disasters to play on your mental movie screen or are you picturing things that will delight and inspire you? This is a topic that hosts Risa Williams and Erica Curtis explore in this Brain Boost Episode.
Risa Williams talks with co-host, Erica Curtis about how we can use visualization more regularly in our everyday lives and routines. They talk about how visualizing future and past events can impact our nervous systems, how to pick images that are soothing, neutral, and/or enjoyable to experience, and how to use calming colors and sensory cues to bring your stress down.
They discuss studies that show how picturing what we want to feel and do can impact our emotional states and our future choices in a beneficial way, and also, they explore what to do if you're struggling to picture pleasant things in your head (especially around bedtime).
Tune-in for tips on using your imagination in more delightful ways!
Tools discussed: Calming Colors from Erica's book, Art Activities for Kids, The Future Picture, The Instant Replay, and The Inspiration Journal, from Risa's book, The Ultimate Self-Esteem Toolkit.
Other related episodes: The Time Lab - Inspiration Journal (Season 2, Ep. 6) and Self-Esteem Tools (Season 1, Ep. 18).
Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Erica Curtis, www.therapywitherica, @ericakcurtis
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
In this special episode called The Time Toolkit, Risa Williams talks with guest co-host, Trevor Stockwell, about how we can use calendars more effectively to navigate our everyday schedules and our self-care practices.
They also discuss three tools from Risa's book, The Ultimate Time Management Toolkit, including:
-The Gear Shifter: How do we shift out of different mental gears that require different levels of energy?
-The Time Containers: How to use our calendars to plan out hobbies, passion projects, exercise, self-care, and other important things we value that aren't related to our jobs...
-The Task Intensity Meter: How to rate how much energy something is going to cost you to do and plan accordingly...
We only have so much time each week, how do we want to use it? We dive deep into valuing our time more and how what we spend our time on sometimes gets mixed up with what we think our identity is.
Books/Tools: The Ultimate Time Management Toolkit by Risa Williams, 8 Qualities of Great Leadership by Trevor Stockwell (and others).
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Co-Host: Trevor Stockwell, www.trevorstockwell.com, @tsleadership
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Risa Williams talks with licensed social worker, podcaster and speaker, Cynthia Siadat, who shares her insights about how we can be more compassionate to ourselves and how we can listen to our bodies and check in with our "shadow selves" more often.
They discuss the significance of paying attention to your body's signals and sensations, getting in touch with our INNER SHADOW - a part of ourselves that is often hidden or neglected and how developing a relationship with and mending our inner shadow is crucial for personal growth and success. They coin a new term, "Your Cringe Self" and talk about how being kind to ourselves when we look back on past mistakes is a key part of building self-compassion.
Tools Discussed: Self esteem tools from Risa's book, The Ultimate Self-Esteem Toolkit. The Shadow Self from Carl Jung's books, Bullet Journaling and Planners.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Cynthia Siadat, www.iamlivingfully.com, @livingfullyig
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
On this episode of The Motivation Mindset: The Daily Tune-Up, Risa Williams and Stevon Lewis, therapists/authors, dive deep into the complex topic of motivation. They discuss how motivation is not a switch that can be turned on and off, but rather something that kicks in after you start taking action.
They discuss:
-The Flow State, an optimal state of engagement and focus that many people strive to achieve.
-Activation Energy
-Mental Rehearsal and Mental Prep Work
-Removing barriers that hold you back
Tools Discussed: Flow and Activation Energy (from Csikszentmihalyi's book, Flow: The Psychology of Optimal Experience), First Step Finder, Goal Setting, and Goal Tracking (From Risa's book, The Ultimate Self-Esteem Toolkit).
Related Episodes: Habit Stacking, Season 1/Ep. 25 and Episode 22
Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy and Stevon Lewis, www.stevonlewis.com, @stevonlewismft.
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Welcome to Season 2 of The Motivation Mindset!
The productivity podcast that can help you get stuff done without all the stress.
And de-stressing is what this episode is all about! Have you ever gotten to the end of the day and had no idea why you were feeling so stressed out? Here's a tool called The Stress Ruler that can help you figure out why you're getting stressed out and how to catch your stress before it gets too high!
In this episode of The Time Lab, listeners of the show test out two tools from previous episodes: The Stress Ruler, from Risa's book and episode 11, and Breathing Breaks from episode 26. Guests include Trevor Stockwell (a frequent MM Podcast co-host and leadership coach), Finley Woodmansee (a former aerospace engineer turned therapist), and Lanceperry Maniquis (a film student from Los Angeles).
They discuss how rating their own stress levels affected them, how they learned new insight about themselves, and what they learned about calming themselves down.
What did they do when they noticed their stress rising on the ruler?
Listen and find out what happened...
Tools discussed: The Stress Ruler (from Risa's book, The Ultimate Anxiety Toolkit, discussed on Episode 11), Breathing Breaks, Time Buffer Breaks (from Risa's book, The Ultimate Time Management Toolkit) and mindful eating.
Previous episodes referenced: The Stress Ruler - Episode 11, Breathing - Episode 26.
Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy.
Guests: Trevor Stockwell, Findley Woodmansee, Lanceperry Maniquis.
Support the showFor info on books, guests, and future episodes, please visit: risawilliams.com.
*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
On this episode of the show, Risa Williams talks to author and mindset coach, Byron Morrison, about accomplishing goals and where people tend to get stuck. Byron shares tools from his newest book, "Maybe You Should Give Up: 7 Ways to Get Out of Your Own Way and Take Control of Your Life."
They discuss:
-Perfectionism
-Future Visualizations
-Micro-steps and micro-goals
Tools discussed: The Future Picture from The Ultimate Self-Esteem Toolkit (Risa's book) and Micro-Goals from Maybe You Should Give Up (Byron's book).
And...the winner of the double book giveaway is announced! For the next book giveaway and contest, please follow @risawilliamstherapy.
See future episodes at: risawilliams.com
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Byron Morrison, www.byronmorrison, @authorbyronmorrison
Support the show
In this MM Podcast segment of "The Brain Boost," Risa Williams and co-host Erica Curtis discuss how important breathing is to regulating our brains and our nervous systems, how we can use deep conscious breathing to regulate our daily stress more intentionally, and what to do when you find yourself struggling to take deep breaths throughout the day.
They discuss:
-The Polyvagal Vagal Theory by Dr. Stephen Porges
-Vagus Nerve Calming techniques
- Mark Devine and Box Breathing
-Understanding "neuroception"
Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy
Co-Host: Erica Curtis, LMFT, www.therapywitherica.com, @ericakcurtis
Book: The Ultimate Toolkit Books by Risa Williams and Art Therapy Activities for Kids by Erica Curtis.
Support the show
In this segment of the show called "The Time Lab - Expert Edition," expert guests return to the show to try out a productivity tool for themselves and report the results. Joining Risa Williams are Trevor Stockwell, leadership coach and author, Ezra Werb, an educational therapist, Erica Curtis, a therapist and author and Tšhegofatšo Ndabane, a writer and PR strategist.
They test out "Habit Stacking" from the book, Atomic Habits, where they try to add a new habit onto an existing one.
How did habit stacking work for all of them and did anyone successfully create a new habit pathway in their brains? Listen and find out how the experts did!
Discover a few new and fun ways to cue up your brain to form those new daily habits that will lead you towards your goals...
Tools discussed: Habit Stacking from Atomic Habits by James Clear, The First Step Prep from Risa's books, The Ultimate Self-Esteem Toolkit and The Ultimate Time Management Toolkit.
Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy
Guests: Trevor Stockwell, Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane. Learn more about episodes and guests at www.risawilliams.com/podcast.
** All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.
Support the show
In this special episode of the show called "The Daily Tune-Up,"guest co-host Stevon Lewis and Risa Williams talk about the subject of "overworking" and how people tend to beat themselves up with their own unexamined beliefs about what "success" means.
They explore:
-Examining your definition of "success" and why it feels like you never get stuff done
-Challenging your ideas of other peoples' success and learning to see it from a different perspective that can help you feel better about yourself and others
-Learning to celebrate little things you do each week as a way to boost your feelings of self-esteem and accomplishment
Books/tools discussed: The Ultimate Self-Esteem Toolkit and The Ultimate TIme Management Toolkit by Risa Williams and The Acknowledgment Journal by Stevon Lewis, books by Albert Ellis, and Deborah Tannen.
Host: Risa Williams, LMFT., www.risawilliams.com, @risawilliamstherapy
Guest Host: Stevon Lewis, LMFT, www.stevonlewis.com, @stevonlewismft
If you're enjoying these episodes, come to Risa's Time Management Master Class on May 20th! Sign up at www.risawilliams.com.
Check out future episodes of The Daily Tune-Up where Stevon Lewis will return as a guest co-host!
**Tools discussed on the show are meant for educational purposes only and are not a replacement for therapy or medical advice.
Support the show
In this episode, Risa Williams discusses burnout with Tšhegofatšo Ndabane, a writer and PR strategist, who shares her own personal experience with navigating burnout.
They talk about:
-What burnout looks like
-What burnout can feel like
-How to navigate burnout when you're experiencing it
-"Hustle Culture" and how it keeps us feeling "unproductive" a lot of the time
-Steps people can take to start being kinder and gentler towards themselves when they're feeling overwhelmed, fatigued and burnt out
Tools discussed; Tools from Risa's books, including The Ultimate Self-Esteem Toolkit. Affirmation Requests (Tšhegofatšo's tool).
Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy
Guest: Tšhegofatšo Ndabane, www.hustlingwriters.com
Support the show
In this special episode called The Time Toolkit, Trevor Stockwell joins Risa Williams to talk about forming new habits in order to achieve goals.
The discuss habit stacking, getting intentional about your goals, and establishing daily routines that get you in the flow, as well as how people sometimes get stuck at the starting line with forming new habits.
Tools and references discussed: The First Step Finder (from Risa's book, The Ultimate Time Management Toolkit), Habit Stacking, and the concept of "Flow" (termed by M. Csikszentmihalyi).
References mentioned: Dr. Ned Hallowell, BJ Fogg, and Atomic Habits by James Clear.
Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy
Guest Co-Host: Trevor Stockwell, www.trevorstockwell.com, @tsleadershipdev
If you're enjoying these episodes, please consider donating a cup of coffee to the show here: patreon.com/risawilliams.
Support the show
In this Brain Boost episode of the show, Risa Williams and Erica Curtis talk about spring cleaning and organization. They discuss our relationship to stuff, how we tend to accumulate too much stuff, creative ways to start to clean and organize in "chunks," and riding out the emotions that sometimes come with letting stuff go. Risa also announces the winner of the double podcast giveaway (follow Risa @risawilliamstherapy for the next giveaway)!
Tools discussed on the show: Cleaning grid (Erica's tool), Small goals steps and The Task Dessert (from Risa's book The Ultimate Time Management Toolkit), Stuff Limbo Box (Risa's tool), and journaling tools from both Risa's books and Erica's books.
Ideas and references discussed on the show: Nervous system regulation, decision fatigue, minimalism, organizational psychology, Adam Grant, The Ultimate Time Management Toolkit by Risa Williams and The Innovative Parent by Erica Curtis.
Other episodes referenced: Episode 20: Decluttering with Deanna Yates.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Co-Host: Erica Curtis, www.therapywitherica.com, @ericakcurtis
If you're enjoying these episodes, please consider leaving a review on Apple podcasts or donating a cup of coffee to the show: www.patreon.com/risawilliams.
Support the show
As part of "Spring Cleaning Month," Risa Williams talks to organizational expert Deanna Yates about decluttering our homes and our time. Deanna Yates is the podcast host of Wannabe Minimalist and helps families develop organization systems on her website, Wannabe Clutter Free.
They discuss ways to do easy weekly organization that won't cost you a lot of time, but can change the way you look at tidying up. Also discussed are ways that leaning into minimalism can help free up your mental energy a little more.
Tools discussed: Stuff Round-up (from Risa's book, The Ultimate Time Management Toolkit), The Power Tidy and Clutter Basket (Deanna's tools).
Episodes referenced: Wannabe Minimalist episode with Risa Williams, Ep. 130.
Host: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com
Guest: Deanna Yates, wannabeclutterfree.com, @wannabeclutterfree, pinterest.com/wannabeclutterfree.
Enter our double podcast giveaway to win a copy of The Ultimate Self-Esteem Toolkit and a decluttering session with Deanna Yates! Follow us @risawilliamstherapy and @wannabeclutterfree and follow the rules on the contest post before 4/11/23.
Support the show
In this episode of the MM Podcast, Risa Williams celebrates the worldwide release of her newest book, The Ultimate Self-Esteem Toolkit, with special guest, Stevon Lewis, and they discuss self-esteem boosting tools. Stevon Lewis is a licensed therapist, the author of "The Acknowledgment Journal" and the podcast host of "How to Talk to High Achievers About Anything." They discuss how to challenge negative thoughts and beliefs by investigating them with a few practical tools and techniques.
Learn a few new strategies to turn your mindset around and get back on track faster...
Tools mentioned: Thoughts on Trial (from Stevon's book, The Acknowledgement Journal) and The Evidence Investigator (from Risa's book, The Ultimate Self-Esteem Toolkit).
Other episodes mentioned: The Daily Tune-Up (future segments of the show which Stevon and Risa co-host).
References mentioned: REBT Therapy (Rational Emotive Behavioral Therapy) and Dr. Albert Ellis.
Host: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com.
Guest: Stevon Lewis, LMFT, stevonlewis.com, @stevonlewismft.
Support the show
In this special episode of The Motivation Mindset Podcast called The Time Toolkit, Risa Williams shares new tools from her brand new book, The Ultimate Self-Esteem Toolkit: 25 Tools to Boost Confidence, Achieve Goals and Find Happiness, which is in stores this week. She discusses how learning to talk to ourselves in gentle, kinder ways on a daily basis is so important to our brains and bodies to do.
To help celebrate the launch of the new book, Risa gives a sneak peek into the book, starting with: 5 Ways to Improve Your Self-Esteem and Confidence.
Tools Discussed on the show: The Self-Talk Meter, The Evidence Investigator and The Introduction from Risa's new book: The Ultimate Self-Esteem Toolkit.
Get the book here: https://us.jkp.com/products/the-ultimate-selfesteem-toolkit
Win a free signed copy of the book by visiting the book giveaway post on instagram @risawilliamstherapy this week!
Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com.
(All tools discussed on the show are meant for educational purposes only and not as a replacement to medical care or psychotherapy).
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In this episode, Risa Williams talks to Dr. Tarryn MacCarthy, a speaker, podcast host of "The Business of Happiness" and an orthodontist who leads wellness retreats for doctors and dentists, about self-awareness.
They discuss:
-How can we become more aware of what we value each day?
-How can we become more aware of happy moments as they happen?
-And how can we become more aware of stress and bring it down by using a few easy tools each week?
From de-stressing each day to savoring happiness, Dr. MacCarthy and Risa explore how to start feeling better in the here and now.
Tools discussed on the show: Breathing Breaks, The Stress Ruler and Rack Focus (from Risa's book The Ultimate Anxiety Toolkit), Time Buffers, The Frustration Surfboard, The Calm Center (from Risa's book: The Ultimate Time Management Toolkit), The Glass Elevator (Dr. MacCarthy's tool), grounding techniques, NLP tools, and meditation.
Other podcasts referenced: The Business of Happiness: Episode #185, Time Management with Risa Williams.
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Dr. Tarryn MacCarthy, www.thebizofhappiness.com, @thebizofhappiness.
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Subscriber-only episode
The MM Podcast +: Power Toolkit: The Two Questions (bonus episode)
Tools Discussed: Power Toolkit Tools from host Risa Williams (not yet available in her current books)...
Find out the two questions you can ask yourself each day that can lead you to much insight about how you want to be spending your future time...
By asking yourself one question in the morning, and one question at night, and journaling about the answers, you can find your way to new ideas and inspiration....
Subscribers of The MM Podcast + receive Power Tools each month to help shift your mindset in a more positive direction- and you will also have the opportunities to receive shout-outs and ask questions on future episodes of The MM Podcast +.
Tune in to Tune Up Your Mindset....Subscribe today!
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In this special Time Lab episode, listeners of the show test out two tools from Risa's books: The Daily Post-It and The End of Work Alert. Testing out the tools are former aerospace engineer, Finley Woodmansee, actress Anna Booher, graphic designer Dulcie Yamanaka, and archivist Julissa Padilla.
Find out which tool worked out well for them, and which tool they struggled with!
Tools discussed in this episode: The Task Intensity Meter, The Weekly Post-It, Daily Post It and The End of Work Alert from Risa's book, The Ultimate Time Management Toolkit (theultimatetoolkitbooks.com).
Previous episodes mentioned: Episode 7: Dr. Tamara Soles and Episode 9: The Task Intensity Meter.
Host: Risa Williams, LMFT, (risawilliams.com, @risawilliamstherapy).
Guests: Finley Woodmansee, Anna Booher, Julissa Padilla and Dulcie Yamanaka.
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In this episode of The MM Podcast, Risa Williams talks to classical composer Ian Whitney about perspective-taking tools he uses throughout the day. Ian Whitney is a composer and the General Manager and Producer of Music in the Regions, which tours classical music throughout New South Wales, Australia. They discuss how to navigate the creative process by getting perspective on why you're doing what you're doing and what the actual consequences will be. Ian also provides a few practical tips for navigating public speaking anxiety.
Tools discussed on the show: The Music Motivator (from Risa's book: The Ultimate Time Management Toolkit) and perspective-taking questions.
Other episodes mentioned: Episode 14: Brain Boost - Music and The Time Lab: The Music Motivator.
References mentioned: Elizabeth Gilbert's Ted Talk: Your Elusive Creative Genius.
Host: Risa Williams, (@risawilliamstherapy, risawilliams.com).
Guest: Ian Whitney, (www.linkedin.com/in/ian-c-whitney).
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In this "Brain Boost" segment of the MM Podcast, guest co-host Erica Curtis is back to talk with host Risa Williams about music, and how we can use music more deliberately in our everyday lives to help us get stuff done. They review neuroscience studies about music and motivation, and come up with some fun ways that you can use your playlist to help you finish doing everyday tasks that are making you feel stuck.
Find out:
-How Risa wrote three books using music as a motivator
-How Erica uses music in fun ways to motivate her kids
-How Olympic athletes and performers often use music to prime their brains to do difficult things
-How you can use music more deliberately in your daily routine
...And other fun tips that will get you inspired to put on those playlists!
Tools discussed on the show: The Music Motivator from Risa's book: The Ultimate Time Management Toolkit, Time Parameters from Risa's new book: The Ultimate Self-Esteem Toolkit, timers and timed tasks, "Survive the Day" from Erica's book: The Innovative Parent, and "Dancing and Music Making" from Erica's new book: Art Therapy Activities for Kids.
Other related episodes: Episode 15: Perspective with Ian Whitney, and The Time Lab: The Music Motivator & Timed Sprints (where people test out the tools discussed in this episode).
Hosts: Risa Williams, (risawilliams.com, @risawilliamstherapy), and Erica Curtis, (therapywitherica.com, @ericakcurtis).
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In this episodes, Risa Williams talks to TV actor and director, Miguel Chavez, who you may know as Eduardo from the popular show, AP Bio (NBC/Peacock). Miguel talks about daily practices that can tune up your mindset for the day, how to stay calm in a chaotic industry, and how to talk yourself over to new beliefs, one thought at a time. Miguel also shares some of his favorite self-talk phrases that help him stay motivated and focused.
Tools discussed on the show: Meditation, The Self-Talk Meter and micro-thoughts (from Risa's newest book, The Ultimate Self-Esteem Toolkit) and goal-setting tools (from Risa's three books).
Host: Risa Williams, LMFT (risawilliams.com, @risawilliamstherapy).
Guest: Miguel Chavez (@miguelchavezhimself).
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If you've ever felt stuck starting goals, drifted off in the middle of goals, or not let yourself feel proud of goals you've completed, then check this episode out!
In this episode, Risa Williams discusses how setting small weekly goals can be an easier and gentler approach than setting "extreme" New Year's resolutions. She talks about goal-setting tools from her three books including The Goal Splicer, The First Step Finder, and The Goal Tracker, that will help you take a big goal and break it down into weekly steps that feel manageable for you to do, and then she talks about how to get past getting "stuck at the starting line" with your goals. Also discussed are ways to track your goal progress so that you can emotionally connect with all the small steps you're taking along the way.
Tools discussed: The Goal Splicer and The Goal Tracker (from Risa's book, The Ultimate Time Management Toolkit) and The First Step Finder (from Risa's new book, The Ultimate Self Esteem Toolkit).
Previous episodes mentioned: Episode 11: The Stress Ruler and Time Containers.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com.
(All tools discussed on the show are meant for educational purposes only and not as a replacement to medical care or psychotherapy).
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In this special episode of The Motivation Mindset, Host Risa Williams shares two of the top tools from her books: The Stress Ruler and The Time Containers. If you feel stressed out from having way too much to do, then you won't want to miss this episode!
The Stress Ruler tool (from The Ultimate Anxiety Toolkit) can help us become more aware of stress as it's rising and can help us figure out how to lower our stress one notch at a time. The Time Containers (from The Ultimate Time Management Toolkit) helps us get more intentional about what segments of time are designated for in our schedule. Time Buffer Breaks are also discussed as a way to bring stress down.
Books discussed in this episode: The Ultimate Time Management Toolkit and The Ultimate Anxiety Toolkit by Risa Williams.
Tools discussed: The Stress Ruler, The Time Containers, Time Buffer Breaks, Mindfulness techniques, and Time Blocking.
Host: Risa Williams, LMFT, (www.risawilliams.com, @risawilliamstherapy).
Questions by Dulcie Yamanaka (MM Podcast Assistant).
(All tools discussed on the show are for educational purposes only and not meant as a replacement for medical care or psychotherapy.)
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In this episode, Risa Williams interviews Andrew Lawston, an author and translator of multiple books, and they talk about how to increase your productivity by taking scheduled digital breaks, mapping out tasks by the best time to do them, and using timed sprints. They also discuss how to provide accountability to yourself by tracking your goals each week over a long stretch of time.
Tools discussed: Pomodoro Method, Timed Sprints, and The Task Intensity Meter, Phone Time-Outs, and The Music Motivator from The Ultimate Time Management Toolkit.
Other Episodes Mentioned: Brain Boost - Music, Episode 12.
Host: Risa Williams,(risawilliams.com, @risawilliamstherapy).
Guest: Andrew Lawston, (www.amazon.com/Andrew-Lawston/e/B007RCMTPS).
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In this special Time Lab episode, listeners of the show test out tools from previous episodes. In this show, listeners Darrell Langolf, a writer from Los Angeles, Dulcie Yamanaka, a graphic designer and editor, and Cara Dolan, a public health administrator, test out two tools from Risa's book (The Ultimate Time Management Toolkit) called: The Task Intensity Meter and Task Rewards. Find out which tool worked out well for them, and which tool they struggled with!
Tools discussed in this episode: The Task Intensity Meter, The Rewards Planner and The Brain Warm-Up from Risa's book, The Ultimate Time Management Toolkit.
Previous episodes mentioned: Episode 4 (Task Intensity Meter), Episode 5 (Rewards with Ezra Werb), Episode 3 (The Time Lab: The Brain Warm-Up).
Host: Risa Williams, LMFT, (risawilliams.com, @risawilliamstherapy).
Guests: Darrell Langolf, Dulcie Yamanaka and Cara Dolan.
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In this special episode called The Brain Boost, guest co-host Erica Curtis joins host Risa Williams to discuss how to use color more effectively in everyday life to find your focus, get creative, and get more organized. Have you ever wondered about the impact of color on your mood and motivation? Here's what science tell us about accessing color's power to transform our thoughts, feelings, and energy...
Tools discussed in this episode:
The Color Coder (from Risa's book: The Ultimate Time Management Toolkit), Calm Colors (from Erica's book: The Innovative Parent), Time Blocking, and Mindfulness techniques.
Previous episodes mentioned: The Time Lab - Morning Pages & Appreciation Journal (Episode 6), Journaling with Mike Sonksen (Episode 2), Mind Modes with Erica Curtis (Episode 4).
Hosts: Risa Williams (risawilliams.com, @risawilliamstherapy) and Erica Curtis (therapywitherica.com, @ericakcurtis).
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In this episode, Risa Williams talks to Dr. Tamara Soles about setting time intentions for your to-do list as well as establishing clear boundaries throughout your day. If you've ever wondered about how to be more assertive when you're upholding your time boundaries, Dr. Soles has great tips and advice on how to communicate these needs to others.
Tools discussed in this episode: Timers, Time Blocking, The Weekly Post-It and Time Sinkholes (from Risa's book The Ultimate Time Management Toolkit), Reflective Listening, and BlockSite (Chrome Extension).
Guest: Dr. Tamara Soles (drtamarasoles.com, This Hour Has 50 Minutes Podcast).
Host: Risa Williams, LMFT (risawilliams.com, theultimatetoolkitbooks.com).
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In this special episode of The MM Podcast called The Time Lab, listeners Dulcie Yamanaka, a copy editor, and Julissa Padilla, an archivist, test out journaling tools discussed in Episode 2. For three days, they test out Morning Pages (from The Artist's Way) in the morning, and The Appreciation Journal (from The Ultimate Anxiety Toolkit) at night.
Episodes Referenced: Episode 2, Journaling with Mike Sonsken.
Books Referenced: The Artist's Way by Julia Cameron, The Ultimate Anxiety Toolkit by Risa Williams.
Host: Risa Williams (theultimatetoolkitbooks.com, risawilliams.com).
Guests: Dulcie Yamanaka and Julissa Padilla.
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Risa Williams talks to educational therapist and book author, Ezra Werb, about rewards and how to use them to help you feel proud of tasks that you accomplish in everyday life as well as to motivate you to get started. Ezra Werb is the book author of, "Teach for Attention: A Tool Belt of Strategies for Engaging Students with Attention Challenges" (Free Spirit).
Tools discussed: Planning Rewards, Executive Functioning, Delayed Gratification, "Non-preferred" Tasks, The Task Intensity Meter (from Risa's book, The Ultimate Time Management Toolkit), The First Step Finder, (from Risa's book, The Ultimate Self-Esteem Toolkit).
Episodes mentioned: Episode 6 and Episode 2.
Guest: Ezra Werb, M.Ed. (www.freespirit.com/gifted-and-special-education/teach-for-attention-ezra-werb).
Host: Risa Williams, LMFT, (risawilliams.com, @risawilliamstherapy).
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Risa Williams interviews Erica Curtis, art therapist and book author of "The Innovative Parent" and "Art Therapy Activities for Kids," about how to switch mental gears, what "mind modes" are, and how to become more mindfully aware of how you're actually spending your time each day. They discuss how to transition from "work mode" to "rest mode," time blocking, and new ways to incorporate mindfulness as a way to regulate your emotions.
Guest: Erica Curtis, LMFT, Board-Certified Art Therapist and author of "The Innovative Parent" and "Art Therapy Exercises for Kids" (www.therapywitherica.com, @ericakcurtis).
Host: Risa Williams, LMFT, therapist and book author of "The Ultimate Time Management Toolkit" and "The Ultimate Anxiety Toolkit" (JKP Books) (www.risawilliams.com, @risawilliamstherapy).
In this special segment of the MM Podcast called The Time Lab, listener Cara Dolan, a public health administrator, tries out the two tools discussed in Episode 1: The Pomodoro Technique and The Brain Warm-Up. She reports her results to host Risa Williams and they discuss how to apply these techniques in everyday situations.
Tools tested:
-The Pomodoro Technique developed by Francesco Cirillo
-The Brain Warm-Up (from Risa's book: The Ultimate Time Management Toolkit)
Previous episodes referenced: Episode 1 - Time Tools with Trevor Stockwell.
Guest: Cara Dolan, (www.linkedin.com/in/cara-dolan-4145b89).
Host: Risa Williams, (risawilliams.com, theultimatetoolkitbooks.com).
For more info, visit: www.risawilliams.com/motivationmindset.
In this episode, Risa talks to book author, professor, and poet, Mike Sonksen, about how to use daily journaling to tap into the present moment more. They discuss timed writing, The Artist's Way by Julia Cameron, Thich Nhat Hanh and mindfulness, and how we can break things down into small steps in order to find our way forward with projects. Mike shares some wisdom and a brand new poem in this episode.
Guest: Mike Sonksen
@mikethepoetla
Host: Risa Williams
www.risawilliams.com
@risawilliamstherapy
In this episode, Risa Williams talks to Trevor Stockwell, leadership coach and podcast host, about his favorite time management tools, including:
- The Pomodoro Technique
- GTD Method
- The Brain Warm-Up Tool (from Risa's book, The Ultimate Time Management Toolkit)
- Time blocking
Guest: Trevor Stockwell
www.trevorstockwell.com
Host: Risa Williams, LMFT
theultimatetoolkitbooks.com
www.risawilliams.com
@risawilliamstherapy