Change Academy

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 ★

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 ★