Change Academy

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 ★

There's definitely an art to planning. And we'll get into that in this episode. But here’s the thing everyone forgets to tell you about planning: The real trick is actually not in making the plan. The real trick is in sticking to the plan you’ve made. We'll talk about why that is so darned hard--and how to get better at following through on your plans.Key TakeawaysPlanning provides structure, focus, and accountability. Without a plan, it's too easy for your goals and intentions to get lost in the shuffle of daily life. Having contingency plans allows you to adapt when obstacles arise, maintaining momentum and flexibility.Remember to be kind to your future self when making plans. Create plans that include not only productive tasks but also rest, relaxation, and treats. Even if your plans are not perfect, the act of sticking to them anyway (until you can adjust them) reinforces your identity as someone who keeps their commitments–even to themselves. Mentioned- Episode #138: Why goals are not always enough- Have a nagging question or a problem you’re running up against, or just something you’ve noticed and want to share? Send an email or leave a voicemail and I’ll discuss it (anonymously) in a future episode.- Learn more about the Weighless Program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Being curious about our experiences (both internal and external) really is key to unlocking our progress and potential. But to be honest, it’s a tricky one.Certain mental reactions often masquerade as genuine curiosity. In this episode, you'll learn to recognize these imposters and pivot instead to the kind of inquiry that actually moves you forward instead of leaving you stuck in the same old repeating patterns. Key TakeawaysThe goal of curiosity is less about explaining what happened and more about exploring what might happen next.Don't be in a rush to get to "the answer." By slowing down the process we can access information that might not be immediately apparent. When we need something to be a certain way, it’s hard to see what it actually is. The partner to curiosity is flexibility, looking for multiple ways to pursue an outcome. (Chances are, you'll need them all eventually).Not everything will work but, if we can be curious, everything can contribute to your success. MentionedLearn more about the Weighless ProgramHave a nagging question or a problem you’re running up against, or just something you’ve noticed and want to share? Send an email or leave a voicemail and I'll discuss it (anonymously) in a future episode Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

I'm betting you aspire to a future life that is at least a little bit better than it is now—perhaps you'll be a bit healthier, less stressed, more content. You're working towards a future in which you have achieved certain goals or milestones.What we don't always realize (or fully acknowledge) is that the choices we make today, the actions we do or do not take, are actually creating that future. For better or worse.  Let’s make sure that Future You doesn’t look back at today’s choices with regret.Key TakeawaysStop waiting for the "perfect time" to start working towards your goals – resolve to begin today. Remember that obstacles and challenges are part of life's fabric, not temporary disruptions. Learn to progress despite them. Be aware of how often you prioritize others' needs over your own goals and the impact this may have on your life's trajectory.Commit to taking action, even if you're unsure of the perfect first step. Action often leads to clarity. Be willing to tolerate the discomfort of developing new skills or habits, rather than avoiding it and deferring your progress. It's important not to just visualize your end goal, but also the daily effort required to achieve it. MentionedChange Academy #139: Finding your whyChange Academy #106 Why insight isn’t enoughChange Academy #6: The hidden cost of unmet goalsJoin us in the Weighless program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

The podcast discusses how prioritizing self-care can actually benefit others, using Karen's inspiring weight loss journey as an example. It emphasizes the importance of healthy strategies, self-care as necessary, and creating space for personal growth. The chapters delve into emotional eating, personal growth, balancing self-care with service, and the significance of prioritizing well-being for continuous development.

Discover the key behaviors of successful clients and the importance of coaching in personal development. Embrace responsibility, active learning, and effective coaching for real progress towards your goals.

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 ★