Change Academy

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 ★

A recent 'graduate' of the Weighless program shares key insights on transforming physical and mental health. The focus is on inner work for behavior change, individual progress over comparison, efficient self-care, sustainable lifestyle design, and modeling healthy behaviors for kids.

Discover why it's difficult to turn good intentions into action, the intention behavior gap, strategies for bridging the gap, the importance of clarity on goals, flexibility when plans change, and the role of self-efficacy and self-regulation in forming healthy habits.

Careers are one of the ways that we find meaning and purpose in our lives.  Not the only way, of course.  But what if you wake up one day and realize that your true purpose might be better fulfilled by doing something other than what you originally trained for.  Now what?!Design thinking offers tools and processes that can help us both imagine and then execute big shifts in our lives. Lisa Waltuch and her business partner, Jen Sullivan, are co-founders of Encore Retreats, where they host transformational getaways and events. Lisa also has her own practice as a Life Coach through Thrive Coaching, where she uses design thinking to help her clients imagine and then inhabit really big changes. I thought she'd be the perfect person to talk about this with.Takeaways-Your true purpose might be better fulfilled by doing something other than what you originally trained for. Instead of asking “What did I train to do?” ask “What impact do I want to have?”- You are never too old (or too successful) to choose a new path. You can make bold changes at any life stage.- Don’t let yourself be shackled by what has come before. Ask yourself, “How do I want my life to unfold or evolve from here?- Some of your values may have shifted throughout your life. Mind-mapping can help you explore your current values, which can help you design a life of great happiness and satisfaction.Mentioned8 Things You Need to Create Lasting Change (listening guide)Encore RetreatsMind Mapping Exercise Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

I was recently exchanging emails with someone who was struggling to change some unhelpful behaviors. He wrote:  “I do really well for a couple of days and then I go totally off the rails again. It’s such a vicious cycle. I just need to be be more disciplined.”And if there is something that you are struggling to change, you’ve probably thought the same thing. But I don’t think summoning up more discipline is necessarily the answer. In this episode, I’m talking with someone who found a better way to create positive change and momentum–which led to dramatic improvements in her health.As you listen, think about how the specifics of her translate into whatever you’re working on and the kind of effort you are applying to that work.Key TakeawaysInstead of focusing on the behaviors you’re trying to change, take a look at the thoughts and beliefs that are driving these behaviors.When it comes to lasting behavior change, self-awareness will get you a lot further than will power. If you are frustrated with your results, ask yourself if you are happy with the effort that you are putting in to create them.Being able to ask for (and accept) help or support is an under-rated super powerOffering support to others is a great way to access wisdom and insight that can be applied to your own situation.MentionedFind out more about Weighless Program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

I’ve decided that my special word for 2024 is Reboot. Much of my last year was consumed by the reboot of the Weighless program–a coaching program that I launched with Brock Armstrong 7 years ago, and which has now been now relaunched in a new format that I think is its best version yet. The Change Academy is not about weight management, per se. My goal in this podcast is to give you tools that you can apply to create positive change in any aspect of your life. But in this episode, I want to talk more specifically about the Weighless Program and take you behind the scenes of our recent reboot. If that is not of interest, you might want to check out our introductory series The 8 Things You Need to Create Change, or the more intensive series called the 50,000 Mile Tune up.  There are free listening guides available for both of them and either one of them would be a great way to charge up your batteries for your own reboot, or whatever else 2024 has in store for you.MentionedWeighless Program enrollment detailsSee exactly what’s in the Weighless curriculumListen in on a Weighless Office HoursListening Guide for 8 Things You Need to Create ChangeListening Guide for the 50K Mile Tuneup Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

This is the last of a special 5-part Mindset Reset–a little bonus series to help us get our mindset tuned up as we head into the New Year, and into whatever new projects and objectives we’re hoping to tackle. This last mindset reset is really the key to any change you are working on: Remembering that we are all works in progress.Whether or not you're thinking about joining the Weighless Program, I hope you've found this special Mindset Reset series helpful. Our  program members often tell us that these mindsets positively affect other aspects of their lives: their relationships, their work/life balance, how they spend their valuable time, the environment they create for themselves, and their overall life satisfaction.And if you are considering joining us, we delve much MUCH deeper into mindset (and so many other things) in the program.  We have a new group starting on January 1st. Learn more about the Weighless Program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

We have reached the fourth installment our special 5-day Mindset Reset series and this reset is a juicy one. Many of us have learned the unhelpful habit of moralizing our food choices. Here's a more helpful way to think about the choices we make. If you’re interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life.  We have a new group starting on January 1st and if you could use some support with weight management in the New Year I’d love to have you join us! Learn more about the Weighless Program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

This is the third installment our special 5-day Mindset Reset and we're talking about balancing our approach to food as a source of both nourishment and pleasure. As with most of the things we talk about here in the Change Academy (and in the Weighless Program), the real payoff is in the implementation. So, don't just listen. Make sure some rubber is meeting the road. If you’re interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life.  We have a new group starting on January 1st and if you could use some support with weight management in the New Year I’d love to have you join us! Learn more about the Weighless Program Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★