Dr. Bethy Campbell joins Monica to discuss the rewards and potential pitfalls of seeking feedback–in both your professional and personal relationships. Concrete strategies and real-world examples show you how to elicit the most constructive feedback and then how to process and act on it for maximum benefit.Whether you're looking to improve your communication, enhance your work performance, or strengthen your personal relationships, this conversation is a must-listen for anyone committed to continuous improvement and personal growth.Key TakeawaysIf what you are really seeking is validation or reassurance, ask for that instead of asking for feedback. Asking first for specific examples of what is going well can make it easier to benefit from any constructive criticism that follows. Remember that giving feedback (especially to someone you care about) can be just as scary or challenging as being on the receiving end. When receiving feedback, confirming that you heard what the other person said is more important than disputing details or offering explanations.When feedback elicits a big emotional response, simply thank the person for their feedback and ask for time to process before responding. Get in touchSend us an email (hello@changeacademypodcast.com)Leave us a voicemail (changeacademypodcast.com/voicemail) Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Discover the importance of understanding your 'why' when making changes; knowing what and how to change isn't enough. Uncover intrinsic motivators over external pressures for lasting growth and success. Reassess your motivations, rooted in personal aspirations, to achieve transformative growth.

Discover the importance of intertwining personal goals with core values for impactful change. Learn how objectives go beyond short-term achievements and connect to long-term identity. Explore the shift from goal-setting to identity change for enduring personal development. Dive into actionable steps for personal growth beyond passive listening.

Join Dr. Bethy Campbell, a clinical psychologist and coach, as she dives into the struggles of taking action in our lives. She discusses behavioral activation and its power to spark motivation by breaking tasks into manageable steps. Discover how over-coping, avoidance, and mindless engagement can hold us back and learn practical strategies to overcome these barriers. Dr. Campbell emphasizes self-awareness and the importance of social connections in tackling procrastination and fostering healthier habits, making it easier to do what we know is best for us.

Behavior change experts Kurt Nelson and Tim Houlihan discuss their own habits, emphasizing the importance of curiosity, trusted sources, and feedback. They explore the challenges of behavior change, the role of accountability partners, and navigating support systems. The podcast highlights practical strategies for personal growth and the integration of research into actionable methods.

It’s a very natural human tendency to compare ourselves to the people around us–and even to the people we see portrayed in the media. And like so many other behavioral tendencies, this one is a double-edged sword.   Looking at what others have achieved can inspire us to greater effort. It can also make us feel like crap.  And we don't want that!Today, we're delving into the psychology behind why we are driven to compare ourselves to others, the impact it can have on our mental well-being, and some strategies to help you avoid the compare-and-despair cycle.TakeawaysRecognize that comparing ourselves to others can either motivate us or lead to feelings of inadequacy, depending on our mindset and circumstances.Be aware of specific situations or people that prompt you to engage in unhealthy comparisons and find ways to either avoid these triggers or change your reaction to them.Shift your perspective from others to your own journey. Measure your success against your past achievements rather than against others' accomplishments.Implement a regular practice of acknowledging what you're thankful for, which can transform your viewpoint from comparison to appreciation.Remember that everyone’s path, including yours, is distinct and equally valuable. Embracing this viewpoint can diminish the urge to compare and help you appreciate the uniqueness of your own and others' life experiences.MentionedStronger Bones Workshop on April 13th Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Behavioral economics has given us a lot of insights into how we can influence our own and other’s behavior. But the approach has some serious limitations, especially when applied to promoting health behaviors.Joining me on the podcast is Michelle Segar, a frequent guest here on the Change Academy. Michelle is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach whose work focuses on fostering behavior change that can survive the complexity and unpredictability of the real world.TakeawaysTake some time on a regular basis to reflect on how your personal values, beliefs, and motivations align with your desired behavioral changes (and vice versa!)Acknowledge emotional and psychological issues that may present barriers to change. Consider seeking support from a mental health professional, especially if you face challenges like depression, anxiety, or past trauma.Take a look at your social and physical environment and think about how these factors impact your behavior. Consider where you might find supportive communities or how altering your environment might encourage positive habits.Consider getting involved with community initiatives or advocacy groups that are working to address broader societal issues that impact our ability to choose healthier behaviors.  For example, groups advocating to make our cities and neighborhoods more walkable or bike-friendly, or organizing mobile farmer’s markets, or upgrading local recreational facilities.  MentionedThey Thought We Were Ridiculous (5-part series on the history of Behavioral Economics)Better habits aren’t the answer?   (Change Academy Ep #111, with Michelle Segar)No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, by Michelle SegarThe Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, by Michelle Certification program for health coaches Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn’t actually the way to get ahead?In today’s episode, I’m talking to author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are most important to us.This is sometimes a bit painful. because so much of it has to do with confronting some of the hard limits that we like to pretend don’t exist. But, as you’ll hear, there is ultimately a profound relief and freedom to be found in facing finitude. TakeawaysTry to find satisfaction in the journey toward your goals, rather than postponing fulfillment until they are achieved​​.Cultivating your ability to be present to everyday, even mundane, moments can lead to a deeper appreciation of life as it unfolds.Understand that every choice has its consequences, and it’s impossible to avoid negative outcomes entirely.Some of the most meaningful experiences in life are not the result of meticulous planning or pursuit but unexpected and unplanned.Being present is a skill that can be practiced in everyday situations like waiting in line or working in the office​​–and not just on the meditation cushion or yoga mat.Books and courses by Oliver BurkemanTime Management Video Course (BBC/Maestro) Use the discount code CHANGES30 to save 30%!The Antidote: Happiness for People Who Can't Stand Positive Thinking4,000 Weeks: Time Management for MortalsAlso Mentioned50K Mile Tune-up Listening Guide and Workbook Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Over the years, I have worked with a lot of people on various aspects of behavior change–mostly having to do with health behaviors.  I have witnessed and celebrated some amazing breakthroughs and successes.But I have also seen people stumble and struggle. Regularly. Something happens and they fall back into old habits or patterns that they’d successfully moved away from.It’s disappointing but it’s not a tragedy.  Because this is just part of the change process. What I do find tragic–and unnecessary–is when these lapses cause people to people give up entirely.Today, we’re going to talk about how to survive these inevitable episodes and get yourself back in the game more quickly.Key TakeawaysSetbacks are a natural part of the change process and do not negate previous progress.Refrain from attaching a negative story to a lapse, as it can lead to further setbacks.Approach setbacks with curiosity and self-compassion; seek to understand the underlying causes. Rebound from setbacks by learning from them and redirecting energy back towards the goal.A supportive community can provide reflection, encouragement, and valuable insightsMentioned in this EpisodePermission giving thoughts  (Change Academy episode)Weighless program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Is there something in your life that’s been driving you crazy for a while? Some situation at work that you find yourself venting to your spouse about every night at dinner? Or maybe a recurring conflict with your partner or your kids that never seems to be adequately resolved? Do you find yourself ruminating over a problematic situation every time you have a moment alone in the car?In this episode, Dr. Bethy Campbell and I are sharing a 4-step process that can help you exit that complaint loop and actually move toward positive change. Bethy is a clinical psychologist, a marriage and family therapist.The technique that we’re talking about today is taken from her book on Helping Skills, a book that would be a great resource if you are in a situation where you’re frequently called upon to provide guidance and emotional support.But this absolutely an approach that can (and should) apply to your own knotty situations.Key TakeawaysComplaining has its place. When done constructively, it can help us acknowledge and process pent-up feelings, and encourage self-awareness and self-compassion. Repetitive, non-constructive complaining–in addition to wearing out our friends and loved ones patience–increases our stress and hinders problem-solving. Reorienting the language we use to talk about the problem can help us see more possibilities for resolution or change. If you don’t have a trusted partner to help you reflect, journaling or recording voice memos can help you spot and reframe unhelpful language. Mentioned in this episodeConverting good intentions into action (Change Academy episode #129)Helping Skills Training for Non Professional Counselors (Enter the promo code ADC24 for 30% off)Dr. Bethy Campbell’s mailing list Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★