Change Academy

A lot of us have a vision of ourselves in 10 or 20 years. But what we don't realize is that future is (or isn't) being created RIGHT NOW. Every day.  We think we're going to get started on our healthy habits or whatever actions are going to help us reach our goals–"soon."  The problem is that "soon" never comes–unless soon becomes NOW. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

The reason we asked Marieka on this episode is that we think it’s really valuable for you, someone who is in the process of making big changes (in any area of your life) to have concrete evidence that change really is possible (even when it’s a change you’ve been trying to make for a long time!) Monica and I can give you advice like crazy and assure you that “this stuff works” but it means a lot more coming from someone who has experienced it from the other side. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Questions to Ask YourselfHow invested are you in success/solutions (as opposed to excuses/rationalizations)? Do you really want to create this outcome or do you just want to say you “tried”? What have you already tried and why didn’t it work—or why did it work only partially or temporarily? Did you experience some taste success but feel like you need help to get over that last hurdle--or move up to the next level?Are you feeling overwhelmed or stymied by the number of choices and glut of information available to you? This can manifest itself as short attempts at many different approaches - none of which are given a chance to have an impact. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

You’re listening to the Change Academy podcast, so we assume that you have some sort of aspirations or goals. Things about your health or your habits or your lifestyle that you’d like to change. A vision for a future that’s a little different–and a little better–than the reality of today. But if you’ve been listening for a while, and not much has changed, you may be suffering from consumption.  And we don’t mean the old-fashioned disease that all the heroines of 19th-century opera die of. Our challenge for each and every listener of this podcast is to send us an email this week. Tell us three things:1) what you most want to create in your life that is not yet a reality.2) how long you’ve wanted this3) What action you are taking this week to move toward itWe will respond to every email we get. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

You may remember meeting Molly in episode #49 of the Change Academy, where we talked about changing the unchangeable.Molly first shared these basketball life lessons with her newsletter subscribers a little while back and we immediately wrote to ask her if she’d be willing to record them for you–because we think you will appreciate them as much we did. If you enjoy this little tidbit of Molly’s work, be sure to check out her Alcohol Minimalist podcast wherever you listen–or visit her website mollywatts.com Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Takeaways:You can’t say yes to everything–and if you don’t choose what you are saying yes (and no) to, someone (or something) else probably will.Setting (and maintaining) boundaries with friends family, and co-workers isn’t selfish. It’s the key to healthy relationships (and your own sanity).Remember that things DON’T go according to plan more often than they DO. Make the best plan you can but then be prepared to be flexible and creative.Over-correcting when you veer off course wastes a lot of energy–and often makes future corrections necessary.Don’t go it alone. Find (or build) your support network–and don’t forget to tell them how they can support you. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

As much as we like to pretend otherwise, time is finite. Maybe not in a quantum physics sense but in a practical sense: We have only 24 hours to spend every day, and we also have an unknown but finite number of days left in our lives.Having a realistic view of what you are saying yes and no to can keep your life running smoothly, allow you to make time on important self-care, and do justice to the things that are most important to you.Find the full show notes and lab experiment at  changeacademypodcast.com/timingTakeaways:We have a tendency to be delusional about time, leading us to try to cram too much into every day.At the same time, we may put off things that are important to us in the false sense that there will always be more time “later.” Being “busy” is not a virtue. Managing our commitments so that we have time for what’s important (including rest and self-care) is. When we view our time as the finite commodity that it actually is, we can get the most satisfaction out of our days and out of our lives. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

If our daily choices and actions are badly out of alignment with our goals, we are literally working against ourselves. We’re likely to be frustrated by a lack of progress. We may also be putting extra unnecessary stress on other parts of our lives. Takeaways:In order to reach our destination (or realize our goals) our actions need to be in alignment with those goals and values. Auditing how we spend our time can reveal mismatches between what’s important to us and how we’re actually spending our time. Whether we choose to adjust our priorities or our actions, bringing them into alignment will make us happier and more successful. We don’t need to be in “perfect” alignment to have highly functional and satisfying lives. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

We probably don’t need to remind you that skimping on sleep can contribute to an increased appetite, increased levels of stress (cortisol), a decrease in energy to do the things you enjoy, and so on.  We’re also not going to spend time reviewing basic sleep hygiene or supplements (most with mixed evidence) that you can find in abundance when you search for “better sleep” online. Instead, we’re going to focus on our sleep mindset, and how that can be key to optimizing our sleep habits.Takeaways:Good sleep is very important for your health and well-being, but “good sleep” can look different for different people, and even for the same people at different times in life.  Even if you are forced to follow a schedule that is not ideal for you, keeping a consistent sleep/wake schedule leads to better sleep and less sleep anxiety. Which leads to more energy and better decision making during the day. Although many factors can get in the way of sleep, feeling stressed and anxious about not sleeping may be the most insidious–which is why CBT has become one of the most effective therapies for insomniaGood sleep hygiene is important but when it isn’t enough to resolve sleep issues, a sleep medicine specialist can help. Lab Experiment:If you feel your sleep routine needs a tune-up, a sleep diary can help increase your awareness of your sleep patterns, understand how they affect you, and identify things that may be undermining your sleep. Step 1: Keep a sleep diaryStep 2: Once you’ve gathered some data, consider the following questions :Do I feel well-rested when I wake up? Do I feel drowsy during the day?Am I spending significant time lying in bed without being able to fall asleep?Is my sleep schedule consistent or does it fluctuate?Am I taking naps that are too long or too late in the day that could be affecting my nighttime sleep?Is my sleep disrupted in the night? If so, is there any pattern in the diary that might explain why?Is my use of alcohol, caffeine, and/or medications affecting my sleep time or sleep quality?Am I making enough time for sleep?Step 3: If you end up consulting with a sleep medicine specialist, be sure to share your log with them  It may provide some useful clues.  Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Key Takeaways:The stress response is not a bad thing; it’s what allows us to respond to challenges, both “good” and “bad.”Invoking the parasympathetic nervous system can help keep our body and brain in balance–and make us more resilient to stress.This works best if we do it proactively and regularly, instead of waiting until we’re in crisis.There are many different ways to activate the parasympathetic nervous system so keep looking until you find one that works for you. Lab Experiment:Step 1: Play the field. Take some time to research and try out a bunch of different things. (See the worksheet for ideas.)Step 2: Pick your favorite(s) and schedule time at least once a day to make this a regular practice.Step 3: Notice how you feel and function when you make time to shift into neutral. Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★