Change Academy

As the end of the year looms into view, you may feel some regret or disappointment about unmet goals or unrealized ambitions. Add in the chaos of holiday schedules, and it's tempting to shelve all personal objectives until January. This episode challenges that mindset, showing you how to turn these final months into a period of meaningful progress. Join me to reassess your goals without self-judgment, adapt your habits for the holiday season, and create a focused approach that will allow you to end the year feeling victorious.Key Takeaways- Select 1-2 carefully chosen goals for a year-end focus, instead of trying to salvage everything at once.- Keep your essential habits strong during holiday disruptions by identifying your true non-negotiables.- Use regular check-ins to stay connected to your objectives and adjust as needed.- Small, steady actions create more lasting change than big dramatic gestures.Mentioned- Episode #154: The Surprising Secret to Enjoying Weekends and Vacations Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Craving a break from your routines? Discover why that might actually be sabotaging your happiness…as well as your progress.Molly Watts returns to the Change Academy to help me unravel the counterintuitive link between structure and relaxation. Learn how to craft routines that boost mental and physical well-being, make your time off more enjoyable, and ease the transition back into your normal schedule.Key Takeaways- It's important to challenge our assumptions about what "freedom" really means in our lives. True freedom often comes from embracing structure, not abandoning it. - When it comes to improved mental and physical well-being, the consistency of our routines matters more than optimizing them.- Building awareness of how routine disruptions affect us can help us make better choices.- Structure and routine are not the opposite of freedom, but the scaffolding that makes freedom possible. With practice, we can learn to find freedom within structure, leading to greater life satisfaction and achievement of our goals.Mentioned- Alcohol Minimalist Podcast with Molly Watts- Weighless Program for sustainable weight management Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Discover why viewing change as a lifelong journey is not just realistic, but liberating and exciting. Learn how to reframe personal growth as evolution rather than 'fixing' yourself, and explore the powerful concept of change as a form of self-expression. Whether you're working on health, finances, relationships, or any other area of life, this episode will equip you with a new perspective on sustainable personal development.Key Takeaways: Develop your 'change muscles': The ability to change is a skill that improves with practice and transfers across different areas of life.Adopt a flexible mindset: Life is dynamic, so our approach to change should be adaptable rather than rigid.Reframe change as evolution: Instead of 'fixing' what's broken, focus on growing into who you want to become.Shift from 'doing' to 'being': Align your actions with your desired identity for more sustainable change.View ongoing change as self-expression: Your growth journey is a unique way of expressing your values and aspirations. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

In a world obsessed with success, embracing failure seems a bit counter-cultural. But if it’s good enough for the some of history’s smartest and most successful figures, there’s probably something the rest of us can learn. In fact, an outsized fear of failure could hold us back from our greatest achievements. Whether you're a perfectionist paralyzed by the fear of making mistakes, or a risk-taker looking to fail smarter, let’s rewrite the script on what it means to fail -- and succeed -- in both personal and professional realms.Key Takeaways:Failure is a form of currency that you can use to purchase success.A growth mindset allows us to view challenges as opportunities for learning and improvement.Practice cognitive flexibility by examining failures from multiple perspectives.Approach setbacks with curiosity, analyzing them like a scientist to extract valuable insights.Remember that avoiding failure often leads to stagnation; taking risks is essential for growth. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Discover how intentionally chosen practices shape our habits more effectively than mindless repetition. Quality over quantity takes center stage, with real-life examples from golf and music illustrating the power of focused practice. Explore the mental side of practice, emphasizing the impact of positive self-talk and thoughts in establishing lasting change. Learn to navigate the pitfalls of streaks, ensuring that consistency doesn’t overshadow your long-term growth. Cultivating a thoughtful approach can truly accelerate your progress.

Dr. Bethy Campbell joins Monica to explore the delicate dance of offering constructive criticism while maintaining positive relationships. Learn practical strategies for delivering feedback that empowers growth, builds trust, and respects autonomy.Whether you're offering feedback as a manager, colleague, spouse, or friend, this episode provides pro-level strategies that will transform your communication and foster meaningful change in others.Key TakeawaysWe earn the right to be able to offer feedback by focusing on the relationship first and establishing connection.Always precede constructive feedback with genuine praise to build trust and boost self-efficacy.Avoid using "but" when transitioning from praise to constructive feedback, as it tends to negate everything that came before.Frame constructive feedback positively by encouraging specific alternative behaviors rather than simply telling someone to stop doing something.When giving feedback, "strike when the iron is cold" to ensure emotions are not running high and both parties are receptive.Related ListeningEp #140: Growth Factor: How to ask for (and receive) feedbackLinksLife Directions Consulting with Dr. Bethy CampbellMeet me in Nashville for the ISCEBS Symposium Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Change is challenging, for all kinds of different reasons. But one thing that can make it more challenging than it actually needs to be is when we insist on going it alone.Whether you're aiming to improve your health, boost your productivity, or cultivate a new skill, having a solid support strategy can be the difference between frustration and success. But getting the people around you to support you in ways that you find supportive can be challenging. Here are some ways to set yourself up for success.Key TakeawaysBe specific when asking for support from friends and family. Don't expect them to read your mind – tell them exactly how they can help. Remember that unsupportive behavior from others is often more about their own insecurities than about you. Curate your environment to reflect the person you're becoming. Remove obstacles and add elements that propel you towards your goals.Seek out people who share your goals and motivations and are actively pursuing the kinds of things you want to incorporate in your life.Work with Me30 Day Nutrition UpgradeWeighless ProgramKeynotes and Workshops Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach. She’s spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world.In this episode, Monica talks with Dr. Segar about her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails.HighlightsWhy it is hard to follow through on our best intentionsHow research on ADHD has influenced behavior changeThe concept of Goal ShieldingHow working memory affects our behaviors and how we can leverage itMichelle's "POP" 3-step process and why play is such an important aspect of itMentionedThe Joy Choice, by Michelle SegarMichelleSegar.com Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Discover the three types of goals: emotional, behavioral, and outcome. Learn how understanding these can reveal the clarity and alignment of your aspirations. The discussion emphasizes the need to support emotional goals with concrete behavioral actions. You'll also explore how misaligned goals can hinder progress. Engaging exercises prompt reflection on your current goals and their alignment with your values. Tune in for insights that can help you create a more fulfilling and productive life!

The Default Mode Network, or DMN, is the part of your brain that drives your habitual actions and thoughts. When we feel “stuck” in unwanted behaviors or thought patterns, the DMN is running the show.You might think that the solution would be to somehow ratchet down DMN activity. Unfortunately, this is almost impossible to do. But it turns out that there’s a surprisingly simple way to do an end run around that pesky DMN, and open up possibilities that have eluded us before.Key TakeawaysRecognize your DMN at work: Next time you find yourself stuck in a negative thought loop or unwanted behavior, pause and acknowledge that this might be your Default Mode Network (DMN) running on autopilot. Engage your senses to shift your mindset: When stress or old habits threaten to take over, try the "5-4-3" exercise: Observe 5 things you can see, 4 things you can feel, and 3 things you can hear. This simple practice can help break the DMN's hold. Embrace novelty in your routine: Look for small ways to introduce variety into your daily life, like taking a different route to work or trying a new type of exercise. Remember, even minor changes can boost your mood and broaden your perspective. Practice intentional sense foraging: Set aside time each day to deliberately tune into your sensory experiences. This doesn't require anything special - just pay attention to the sights, sounds, and sensations around you in everyday moments. Understand how stress affects your perception. When you're feeling overwhelmed, remember that stress can dampen your sensory perception. Try to counteract this by consciously tuning into your environment through your senses. MentionedBetter in Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life, by Norm Farb and Zindel Segal Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★