Shows
Change AcademyThe ultimate guide to giving feedback that gets positive resultsDr. Bethy Campbell joins Monica to explore the delicate dance of offering constructive criticism while maintaining positive relationships. Learn practical strategies for delivering feedback that empowers growth, builds trust, and respects autonomy.Whether you're offering feedback as a manager, colleague, spouse, or friend, this episode provides pro-level strategies that will transform your communication and foster meaningful change in others.Key TakeawaysWe earn the right to be able to offer feedback by focusing on the relationship first and establishing connection.Always precede constructive feedback with genuine praise to build trust and boost self-efficacy.Avoid...
2024-09-0628 minChange AcademyRevisiting the Joy Choice with Michelle SegarDr. 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...
2024-08-1631 minChange AcademyGrowth Factor: How to ask for (and receive) feedbackDr. 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...
2024-05-2833 minChange AcademyWhen motivation is a struggle, it's time to realign your whyIn this episode, we’re exploring an aspect of change that can be really tricky: figuring out why making this change is important to you. It doesn’t sound like it would be that hard. But often it takes a little digging to get at the true heart of our WHY, our compelling reason. Whether your goals have to do with your health, finances, career, relationships, or anything else, uncovering your compelling reason is crucial. Because it not only increases your chances of success; it also bolsters your overall mental and emotional health. Key Take...
2024-05-1619 minChange AcademyRecalibrating your reward system: treating yourself betterThe theme of treats and rewards is coming up in a lot of my conversations right now…with my coaching clients, with people who have reached out to talk about working together, even with my friends and colleagues. Specifically, using food as a treat or reward. This is something a lot of us have learned to do. And like any highly rewarding behavior, this habit has the potential to do harm…and can be surprisingly hard to break.In this episode, we’re going to talk about cultivating new sources of reward and pleasure — ones that make...
2023-10-0519 minChange AcademyHow to succeed: What I’ve learned from my most successful clientsI'm convinced that watching Wimbledon actually improves my game. Granted, when you’re as bad as I am, it doesn’t take much. But there is definitely a lot to be learned from people who are good at something that you’re trying to get better at.Which is why I want to share with you some of what I’ve observed in my most successful clients. These are qualities and attitudes that you can adopt and emulate to enhance your own progress and success, whether you’re working with me or another coach, or on your own, using...
2023-07-1424 minChange AcademyHow do we create the conditions that foster positive change?Change doesn’t happen in a vacuum. Whether you are trying to create positive changes in your personal life or in your workplace or community, you are more likely to succeed if you are working in a supportive environment. You’ll often hear this referred to (especially in workplace settings) as “creating a culture of wellness.” But our efforts to instill a culture of wellness very often miss the mark. In this episode, we’ll talk about why and how to fix it.Joining me is Rebecca Johnson, co-founder and Chief Integrator of ViDL Solutions, a woman-own...
2023-07-0529 minChange AcademyWhy workplace wellness is not the solution for burnout (and what is)Everyone is burned out. Employees are burned out. Business owners are burned out. Caregivers are burned out. But the solutions that are being promoted are not necessarily what we need in order to solve the problem of burnout. Cassie Christopher returns to the Change Academy to talk about workplace burnout and the impact this is having on both employees and employers (and even the self-employed)--and how each has a different role to play in creating a healthier and happier workplace. What to Listen ForThe three ways you are likely to experience burnoutHow...
2023-05-1529 minChange AcademySpring Rituals (Extracurricular)Brock and I (Monica) are taking our traditional Spring Break from the podcast and using that time to take a fresh look at our goals, objectives and commitments and do some tidying of our own. And we’d like to invite you to do the same–and we’ve even created a special resource to help you do just that. --Visit ChangeAcademyPodcast.com/tuneup to join us for a system-by-system inspection and tuneup (or complete overhaul, if necessary) of your health, habits, outlook, and ambitions.
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2023-03-2003 min
Change AcademyNot Wanting It EnoughIn our last episode, we were talking about feelings of unworthiness and how that can affect our ability or willingness to work on ourselves and our lives to make them better. This episode sort of picks up where that one left off.!Monica and our guest Cassie Christopher are discussing something that we often hear people say when they are disappointed with their results or their progress: “I guess I just didn’t want it enough.”Given the time of year that this episode is coming out, we’re betting that right about now, a lot of pe...
2023-01-2636 min
Change AcademyWhat if this actually worked? (Encore)In this encore episode, we revisit an interview with one of the excellent individuals that we coach in our Weighless.life program. Marieka has, at the time of this recording, lost 15% of her body weight. And she has done it through the types of lifestyle overhauls, habit changes, mindset shifts and all the fun stuff we talk about in this podcast, each and every episode.Find out more about Weighless (and enroll) at Weighless.life/enrollThe reason we asked Marieka on this episode is that we think it’s really valuable for you, someone wh...
2022-12-2030 min
Change AcademyWhat to Focus on NextFocusing on a lot of projects at once is a good way to make sure none of them get done. In this episode, we dig into why focusing our efforts on one change at a time can create more change in our lives in the long run. This applies to projects we want to accomplish/finish, not just the habits we want to create.Most of us have a long list of things about our lives (or ourselves) that we would like to change. The problem is that when we try to change too many things at...
2022-10-0521 min
Change AcademyHow to turn Stumbling Blocks into Stepping StonesIn this episode, we'll show you how to turn stumbling blocks into stepping stones on the road to success.We may stumble when we’re trying something new and don’t yet know where the tricky parts are. (Fair enough!) And then there are those things that we seem to stumble over and over again. You’d think we’d learn how to avoid them! But one of the reasons that we don’t is that we focus on the wrong part of the story.Every path to success includes its share of stumbling blocks.
Int...
2022-09-2618 min
Change AcademyIt's not me, it's my ADHD (with Dr. Monica Johnson)In this episode, psychologist Dr. Monica Johnson talks with Monica about the ways in which people with ADHD often struggle with various aspects of behavior change–whether that’s staying focused on the goal, following through on plans, or resisting impulses that lead them astray. Monica Johnson, Psy.D., is a clinical psychologist and owner of Kind Mind Psychology, a private practice in NYC. She is also a busy speaker, author, and mentor–as well as the host of the Savvy Psychology podcast. Visit her at kindmindpsych.com
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2022-09-1519 min
Change AcademyLaw of Subtraction: Why you should do less to reach your goalsWhen we become aware of a gap between our present reality and our desired reality, our inclination is to add something. A new practice. A new program. A new effort. When that doesn’t work, we go back to the drawing board and add another thing. What if the answer were not to add something new but to subtract something that is not working, or not pulling its weight?
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2022-09-0519 min
Change AcademyOpening up Your Options with Dr. Michelle SegarIn this episode, Monica talks with Dr. Segar about the research she’s laid out in her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails.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.Topics covered in this interview include:Why it is...
2022-08-2630 min
Change AcademyHow Expectations Impact ResultsOur expectations powerfully impact what happens to us. If we believe something is going to help, hurt, suck, or be fun - our experience will probably fulfill that belief. But it's not only that we behave in ways that fulfill our expectations or that we interpret what happens through that lens. Although both of these things are true. Our expectations actually determine our physiological responses to inputs like diet and exercise and stress.
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2022-08-1622 min
Change AcademyRescuing $elf-Care from Consumer CultureWe’re told that self-care is essential to our well-being; it’s practically a duty! But it’s easy to confuse self-care with self-indulgence–and while indulgences can be fun, they don’t necessarily improve our well-being. In this episode, we explore the difference between self-care and self-indulgence, so that you can make sure that the time, energy, and money you spend on self-care is actually moving you toward your goals.
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2022-08-0516 min
Change AcademyPermission Giving ThoughtsFor example, you’ve decided you want to start exercising after work, or you’ve resolved to not drink wine on the weekdays or to cut out the pastry that you always order with your afternoon coffee. You have lots of good reasons for doing this. You’re convinced it’s in your best interests. But when the moment to follow through on that plan comes, you have a thought that somehow justifies NOT following through. It’s been a long day. Or, you deserve a treat. Or, it’s too late to get in a full workout so wh...
2022-07-2522 min
Change AcademyQuitting for the Right ReasonsQuitting can start to become a habit--or even part of our identity. But so can Not Quitting. Which habit and identity would you rather strengthen?
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2022-07-1432 min
Change AcademyThe Upside of FrustrationTakeaways:Frustration is not necessarily a sign that things aren’t going well. By working through frustration, you have created more durable learning.Reframing the feeling of frustration as a positive sign can make it less frustrating and more fruitful.Frustration is actually an opportunity to refine your thinking or beliefs, to set up more robust systems or revise your tactics - and to really learn. Mentioned: Is Frustrated Learning Key To Building Creative Problem Solving Skills?Lab ExperimentThe next time you feel frustrated, stop and ask your...
2022-07-0417 min
Change AcademyRegimen vs. SystemWhen people are trying to achieve a certain goal or outcome, they often look for a regimen to follow. After all, that's how we've been trained to approach these things. And while a set of rules or instructions may help you create a specific result, it rarely leads to long-term change. For that, we believe you need more than a regimen. You need a system.
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2022-06-2416 min
Change AcademyHeads up: Your future is happening NOWA 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.
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2022-06-1513 min
Change AcademyThe Satisfaction of Solving a Long-Standing ProblemThe 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.
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2022-06-0630 min
Change AcademyHow to Get the Most out of CoachingQuestions 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...
2022-05-2717 min
Change AcademyConsuming Content vs. Creating ChangeYou’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 li...
2022-05-1812 min
Change AcademyBonus: 5 Life Lessons I Learned from Basketball w/ Molly WattsYou 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
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2022-04-1809 min
Change Academy50K Tuneup: Filters and Shock AbsorbersTakeaways: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. F...
2022-03-2819 min
Change Academy50K Tuneup: Timing BeltAs 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.c...
2022-03-1816 min
Change Academy50K Tuneup: AlignmentIf 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 prior...
2022-03-0917 min
Change Academy50K Tuneup: BrakesWe 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 hea...
2022-02-2725 min
Change Academy50K Tuneup: TransmissionKey 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 tr...
2022-02-1737 min
Change Academy50K Tuneup: EngineHow does the way we move and maintain our bodies change as we go through life? How can we set ourselves up to keep our engines running smoothly and powerfully, even as our mileage gets higher? Takeaways:- The body hates being overworked just as much as it hates being still. So work smarter not harder- Movement is more than just exercise. Don’t just commit to working out. Challenge yourself to live a more active lifestyle.- Respect your limitations (by modifying appropriately) but don’t use them as an excuse to opt o...
2022-01-2830 min
Change Academy50K Tuneup: Navigation SystemThis information will serve a sort of GPS, helping us make choices and design habits that steer us toward our desired destination.
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2022-01-1716 minChange AcademyAnnouncing the 50,000 Mile Tune-up (Extracurricular)We’d l ike to invite you to join us for something we’re calling the 50,000 Mile Tuneup: a system-by-system inspection and tuneup (or complete overhaul, if necessary) of your health, habits, outlook, and ambitions.Each episode in the series (starting with the very next episode) will be a deep dive into a different aspect of our lives (nutrition, fitness, sleep, stress, time management, and so on) and will include lots of additional resources, tools, and (of course) lab experiments for you to explore. So stay subscribed to get your 50,000 Mile Tune-up.
Intere...
2022-01-0104 min
Change AcademyAccountability is BS with Heather ParadyOur guest, Heather Parady, a mental health therapist turned online entrepreneur and podcaster who hosts no fewer than three podcasts!Her Happy Brain podcast is where we originally came across her work, and in that podcast Heather explores a lot of topics that would be of interest to Change Academy listeners–which is why we invited her to join us on the podcast.Highlights of Brock's conversation with Heather include why accountability is BS and how to get clarity on what you should be working on.
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2021-12-1527 min
Change AcademyHow Fast Can You Change?Some changes happen quickly; but most significant change takes time. And it’s important that your time frame for success be appropriate to the size of your goal. Otherwise, you may not be able to see--or appreciate--the progress you are making. Takeaways:As adults, our brains (and bodies) aren’t quite as plastic as they are when we are very young. As a result, learning a new skill may take a bit longer than you expect. Even once you have a acquired a certain facility with them, new thoughts and behaviors still need time to become the n...
2021-12-0326 minChange AcademyHow Will You Tell the Story?All of us will experience our share of challenges, disappointments, and hardships as we go through our lives. We may go through things that are quite traumatic. Our ability to recover and transcend these things depends a lot on how we tell the story of our lives. In this episode, we’re exploring the power of narrative psychology and how we can each use it to cultivate more resilience. Takeaways Life involves ups and downs, challenges and successes. The goal isn’t to eliminate those and live a flat life.Being able to tell your story in di...
2021-11-2223 minChange AcademyGetting Your Second WindIn this episode, Monica Reinagel turns the tables and interviews her usual co-host, Brock Armstrong, all about his new podcast called Second Wind Fitness.Monica and Brock chat aboutthe impetus behind some big life changes that he made in the last yearhow middle-aged and older people are often misunderstood (and under-served) by the fitness industrywhy Brock is no longer willing to help people get fit for the wrong reasonsWe’ve even got an excerpt from the Second Wind Fitness podcast for you.If you’re interested in learning how to move more...
2021-11-1227 minChange AcademyThe Power of Giving UpThere’s an important distinction to be made between top level goals and lower level tactical goals. Often, getting fixated on achieving your tactical goals can lead to being tenaciousness for the sake of being tenacious.We certainly don’t mean to suggest that tenaciousness is not a valuable trait. Being committed to doing what it takes or sticking it out when the going gets rough is definitely a characteristic of people who reach their goals. But sometimes, being tenacious requires us to be flexible. And sometimes giving up is the best thing you can do. Tak...
2021-11-0319 minChange AcademyRhythms vs SchedulesWe often talk about the importance of planning ahead–and sticking to the plan. But we also advocate for mindfulness: being attuned to your experience in the present moment. But what if being in the moment means you don’t feel like sticking to the plan? Which should you honor? In this episode, we explore the pros and cons of sticking to the schedule vs. going with the flow. It all comes down to finding a healthy balance between structure and flexibility.Takeaways:- Honoring your needs and wants in the moment can be a...
2021-10-2521 minChange AcademyWhat to do When You LapseEveryone has lapses – small slips, moments, or even brief periods of time when you fall back into old habits and old patterns.Lapses can be an opportunity to learn something useful. But all too often, a lapse leads to self-defeating and catastrophizing thoughts, which lead to further lapses. Before you know it, a series of small lapses has snowballed into a full-blown relapse–or a return to an old behavior or pattern. In this episode, we talk about how to process and rebound from those inevitable slips.Takeaways- Lapses happen to all of u...
2021-10-1527 minChange AcademyHow to Use Stress to your Advantage, with Dr. Nicole ByersOur guest on this episode is Dr. Nicole Byers. A self proclaimed neuroscience nerd, mom, and leadership/productivity coach, Dr. Byers helps busy professionals build confidence and get more done.Dr. Nicole Byers is a psychologist who specializes in neuropsychology. A few years ago, she left her dream job working in a top hospital and teaching at a university to become an entrepreneur. Now she helps professionals develop the mental habits that allow them to feel less overwhelmed, more confident, and to take action toward their goals. She also hosts a terrific podcast called The Bold Life.
2021-10-0626 minChange AcademyWhat Goals are Still Unmet?It’s been well over a year since we first talked about unmet goals and we thought it would be a great time to revisit this topic. If you’ve already listened to Episode 6, this is your chance to revisit this topic with fresh ears. If you haven’t... let’s dig in!Takeaways:Unmet goals get heavier and heavier the longer you carry them around.An unmet goal can be a barrier (or an excuse) to achieving other goalsSometimes, it’s wiser to let a goal go than to continue to pay the “interest”Lab Experime...
2021-09-2723 minChange AcademyHow to Treat Yourself Better (Extracurricular)In this special extracurricular episode, we are sharing a little peek inside the year-long Weighless Program (https://weighless.life/enrollment) that you often here us talk about.What you’re going to hear is actual content from that program that we thought would be a great complement to the stuff we do here in Change Academy. This content is part of a year-long curriculum in which we help people create and strengthen the mindset, habits, and lifestyle that lead to weighing less without dieting.The reason we are sharing with you now is that our ne...
2021-09-1709 minChange AcademyWhat Problem are you Trying to Solve?We encourage you to identify things that aren’t working (or could be working better) and design solutions. But sometimes, we end up designing solutions that are unnecessarily complicated or costly.We may even lose sight of our original objective and end up designing a “solution” that doesn’t solve the original problem at all. In this episode, we teach you how to notice when you are losing focus so you can get back on track.Takeaways:- Designing solutions that are unnecessarily complicated or costly may cause us to lose sight of our orig...
2021-09-0621 minChange AcademyHabits and IdentityThe things we do on a routine basis impact how we see ourselves. And the opposite is also true: How we see ourselves can influence how we act. In other words, our habits and our identity are closely tied to one another. In this episode, we talk about how to make sure that connection between our behavior and our identity is working for us and not against us. Takeaways There’s an important difference between acknowledging a trait or circumstance that you’d like to change and allowing it to define you.It can be ea...
2021-08-2725 minChange AcademyHow to Fix a Sedentary Lifestyle (Extracurricular)In this extracurricular episode, we’re sharing a preview of an upcoming workshop on incorporating more movement and fitness into our daily routines. Even if you’re an avid exerciser, it’s still easy to end up sitting for long stretches of every day. And finding those hidden opportunities to sneak more movement into our daily routines can make the difference between ending the day stiff and cranky or finishing the day feeling flexible and energized!We’re hoping this little snippet - about using a morning movement routine to both warm up your body and set your int...
2021-08-1307 minChange AcademyMotivation and AccountabilityThis episode was suggested by a listener named Liz: “I have clients that I fear will let go of their habits when they don’t have me there to hold them accountable. How do you coach someone to create that accountability for themselves or hold themselves accountable?” Takeaways Being more accountable to someone else than you are to yourself can be a red flag that either your goal is off or your reason for doing it is missing.When you can align your goal with your identity and values, you can become someone who acts a c...
2021-08-0931 minChange AcademyChanging the Unchangeable with Molly WattsMolly is the host of the Breaking the Bottle Legacy podcast, in which she shares her own experience with changing her long-standing drinking patterns and creating a healthier and more peaceful relationship with alcohol. As you’ll see in this episode, Molly’s approach to behavior change aligns perfectly with what we talk about on the Change Academy, and can be applied to all kinds of behaviors and changes. You’ll find the Breaking the Bottle Legacy podcast wherever you listen and Molly’s book of the same title will be available soon on Amazon.com
Inter...
2021-07-3029 minChange AcademyWisdom to Know the DifferenceThe Serenity Prayer (“Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to tell the difference”) counsels us to accept the things that we cannot change. But often, the things that we say we cannot change are actually 100% within our control. In this episode, we explore whether something is truly out of our control or if we just prefer to believe that it is.Takeaways:- We may choose to believe that a situation is out of our control to avoid doing the...
2021-07-1922 minChange AcademyDefeat Procrastination with MicroplanningWe all have those tasks or projects that, despite our best intentions, we find ourselves procrastinating. It might be a new behavior or practice that we want to create a habit around, like exercising or meditating. Or it might be a personal or professional project that we want to accomplish, like writing an essay or report or creating a program or product.In this episode, we offer a practical strategy that can help you overcome the tendency to procrastinate or to simply not do the things that you intend to do. Takeaways Procrastination may be...
2021-07-0923 minChange AcademyRadical Acceptance with Heather HutchisonIn this episode, we depart a bit from our usual format and welcome a guest to the show.Heather Hutchison is a singer/songwriter and author of the new memoir Holding On by Letting Go. Heather has been blind since birth and one of the things she hopes to do through her music and writing is educate people about disability and mental health.One of the concepts she explores in her book is this idea of Radical Acceptance, a term that Brock introduced in our recent episode on coping.So we thought it...
2021-06-3025 minChange AcademyHow to List BetterTo-do lists, checklists, scorecards can be great tools to keep us on track. But they can also seem like an overwhelming task themselves. Or worse yet, they can become yet another way that we judge our own abilities or self-worth.In this episode, we show you how to create a list that suits you and your goals. We also explore how to structure that list so it can keep you on track without being a constant reminder of how much work you have to do.Takeaways- When used well, lists or scorecards...
2021-06-1128 minChange AcademyWhat's Holding You Back?Some of our goals or objectives require us to master a range of different skills. You’ll probably be naturally stronger in some areas than others. And sometimes, in order to reach our goals, overcoming or strengthening a weakness is essential. But it's not just about forcing yourself to work on the things that are hard for you. In this episode, we focus on identifying areas where you need more support--and seeking out resources that can help.
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2021-06-0321 minChange AcademyCues and PromptsIn this episode, we’ll teach you how to identify and dismantle unhelpful cues and also build some helpful ones. We all have cues in our lives that prompt us to carry out certain behaviors, like putting a seat belt on when we get in a car, grabbing snacks when we sit on the couch to watch a movie, or pouring a glass of wine when we change out of our work clothes.Some of our cue responses are good (like seatbelts), and some are not so good (like snacks and alcohol). Many of them pro...
2021-05-2130 minChange AcademyThe Power of Positive IllusionsHaving a firm grip on reality is usually seen as a sign of good mental health. But social scientists have discovered that happy and successful people routinely overestimate their skill, talent, and chances of success. In fact, that may be one of the secrets to their success. In this episode, we explore why being overly optimistic is not a cognitive defect that needs to be overcome but a constructive trait that we can cultivate.Takeaways Being willing to believe that you’ll beat the odds can make it more likely that you willWhen you...
2021-05-0725 minChange AcademySpring Break (Extracurricular)Monica and Brock are taking a brief Spring Break but we will be back in May with brand new episodes. In the meantime, this is the perfect time to go back and relisten to some of our previous episodes - in particular, the series about the "Eight Things to Make Changes that Last."You may also find it helpful to download the Lab Notebook at https://changeacademypodcast.com/notebookSee you all soon!
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2021-04-1403 minChange AcademyChanges We'd Like to KeepA year ago, virtually every aspect of our lives changed profoundly: How we eat, shop, work, socialize, exercise, etc. These weren’t changes we chose but changes that were forced on us. Now that we are beginning to imagine life returning to something more similar to pre-pandemic, we have some decisions to make. Are there new habits that we’ve adopted that we might want to keep? Old habits that we don’t want to return to.What’s clear is that we DON’T want to do is miss this opportunity to make a conscious choice. Takeaw...
2021-04-0933 minChange AcademyWhat's Your Default?Behavioralist Schlomo Benartzi defines a default as “what happens if you do nothing.“ If we’re too busy, distracted, or fatigued to make a choice or decision, the default wins the day. And because we’re often busy, distracted, or fatigued we want to be careful and intentional about which defaults are operating on our lives. In this episode, we’ll show you how to do that. Takeaways Some default mechanisms are imposed on us by society, employers, software, etc. Others we create and implement for our own benefit.Like habits, default mechanisms can be very powerful--b...
2021-03-3126 minChange AcademyOffice Hours (Extracurricular)In this extracurricular episode, we invite you to listen in to a group coaching session that we held recently with members of our year-long Weighless Program. The strategies and insights that came up in this session can be applied to any change you are working on. And if you think you might like to work with us in the Weighless Program, details are here https://weighless.life/enroll.)
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2021-03-2811 minChange AcademyHow Do You Want to Engage?In the last episode, we talked about deciding which thoughts deserve our energy. But once we've decided that a situation deserves our attention, we need to decide how we want to engage with it. The words we use to describe (even to ourselves) what’s going on in our lives or our heads can make a big difference. Takeaways: The language that we use when we think or talk about a situation can affect how we engage with itWe may want to approach different situations with different language or attitude.Jus...
2021-03-1918 minChange AcademyChoosing Your ThoughtsNot all of our thoughts deserve our attention or energy. Some can safely be dismissed without further examination. But we often allow unworthy or unhelpful thoughts to take up a lot of real estate in our brains--and this can negatively impact how we feel, what we do, and ultimately what we accomplish. In this episode, we talk about why it’s so important to choose which thoughts you give your energy to. Takeaways With all the thousands of thoughts going through our head, we are bound to have some that stick in our craw and that is OK. Thou...
2021-03-0924 minChange AcademyWhat You Gain by Slowing DownWe often feel like we have to make a decision, make a change, make a difference, or achieve a goal quickly. But if we want the benefits to be meaningful and lasting, shouldn’t we be willing to take our time? In this episode, we consider the downside of rushing into a decision to change without considering the realities of trying to create change in too much of a hurry. Then, we'll explore some alternatives. Takeaways: Knowing or understanding how to do something isn’t the same as actually doing it and experiencing it. Better to gathe...
2021-02-2623 minChange AcademyTransformation Toolkit (Extracurricular)FREE WORKSHOP: Learn From Two of The Top Health Experts Online, Board-Certified Nutritionist Monica Reinagel and Certified Fitness Coach Brock Armstrong!https://weighless.life/toolkitFREE WORKSHOP: Saturday, Feb. 27th at 4pm ETBuilding Your Transformation Toolkit (The 5 things you need to achieve lasting weight loss)Plus: 6 things you think you need (but don't)SIGN UP at https://weighless.life/toolkit TO JOIN US LIVEYou'll Learn:How to create the right kind of habitsThe secret to getting (and staying) motivatedHow to clear away excuses and...
2021-02-1902 minChange AcademyYour Future SelfOur current actions are creating our future reality. Sometimes, we have to choose between what we want right now and what we want for our future selves. Research shows that the more emotionally connected we feel to our future selves, the more likely we are to make choices that benefit that future self. In this episode, we explore ways to form a more intimate connection with your future self. Takeaways: People who can picture their future selves with great clarity make choices that are more likely to support that vision. One way to pi...
2021-02-1724 minChange AcademyContingency PlansHaving a plan allows us to convert our intentions into action. But having a contingency plan may be just as important. They allow us to recover when things don’t go according to plan. In this episode, we help you create your own customized contingency plan so that when life goes sideways, you can land on your feet instead of getting derailed. Takeaways No matter how well we plan, things will sometimes go sideways. We can either use that as an excuse to abandon our goals or we can pivot to a contingency. Havi...
2021-02-0619 minChange AcademyAligned ActionsHow well do your actions align with your values? Often there can be a disconnect between what we say our priorities are and the choices that we are making on a daily basis. That misalignment can lead to frustration if it keeps us from achieving our goals. But it might also reveal that we’re not being entirely honest with ourselves about what we value. Whether we choose to adjust our priorities or our actions, bringing them into alignment will make us happier and more successful. Takeaways: Looking at how we spend our time...
2021-01-2618 minChange AcademyWhy We Say YesWhen we are trying to change an unwanted behavior, we often get so focused on trying to find ways to say no to it that we miss the step of understanding why we say yes to it in the first place.While learning how to say no is a valuable skill (and one we’ll look at in a future episode), understanding why we say yes can ultimately be more important and more effective than just getting better at saying no ourselves.Takeaways:There are times when simply getting better at saying no to...
2021-01-1624 minChange AcademyMidweek Resets and Evening RitualsIf you start your week or your day off full of focus, determination, and vigour but find it waning by the weekend or the evening, you are not alone. In this episode, we teach you a strategy to solve each of these issues by rethinking how you plan for and execute your time.Takeaways:Mentally breaking your day and week into smaller parts can make following through on your plans feel less overwhelming and exhausting.Setting aside time to review your goals as well as your objectives and compelling reasons can help refresh your intentions.Schedule...
2021-01-0728 minChange AcademyAre You Too Busy For Change?Have you ever felt that you were simply too busy to make the changes you’d like to make in your life? In this episode, we challenge some of those stories we have about how busy we are and how much time change requires. We’ll also offer advice on how you can fit the work of change in around other obligations and priorities. Key Takeaways: Being too busy is often an excuse that we use when there’s some other reason we’re avoiding taking action, like doubt, avoiding the discomfort of the unfamiliar, or fear of fai...
2020-12-2823 minChange AcademyEating Healthier (Extracurricular)It's an Extracurricular episode! We'll be back to our regular episodes soon but for now...Join Monica Reinagel (and Brock Armstrong) for the 30-Day Nutrition Upgrade on Jan 3, 2021. More info at https://nutritionovereasy.com/30-day-nutrition-upgrade/ Spoiler: if you listen to this very short episode you will get a special discount code!
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2020-12-2203 minChange AcademyShould You Focus on Strengths or Weaknesses?When designing your life, you can choose to lean into your superpowers and do more of the things that you're really good at or you can choose to address your weak spots and focus on building up those things that you're not naturally good at. You'll hear people arguing both sides of this coin. Let's explore what makes the most sense and how this fits into our work in creating our ideal selves.Key Takeaways:Conquering the things we struggle with can be very rewarding but not everything is worth the time and effort.Sometimes it...
2020-12-1629 minChange AcademyBeing Good EnoughSometimes, our desire to change is rooted in the belief that we are not good enough--and that we need to fix whatever’s wrong with us in order to be happy or fulfilled. But rather than being motivating, this can actually be a very limiting belief that makes it more difficult to create positive change. In this episode, we’re going to explore the idea that we are good enough… even if there are things that we want to change. Key takeaways: When we are always striving to become good enough, we live our lives from a place...
2020-12-0420 minChange AcademyWhat, How, Why ProblemsThe key to solving any problem is first understanding what the problem truly is. In this episode of the Change Academy podcast we define the three types of problems that crop up and teach you how to identify which one you’ve got. Then once you recognize what type of problem you’re dealing with, your chances of solving it go way up. Takeaways: If you’re not sure what needs to happen in order to solve the problem or create the result you want, you have a what problem.If you know what needs to happen...
2020-11-2521 minChange AcademyLooking for Easy Wins w/ Mitch HarbIn this episode of the Change Academy podcast, Mitch Harb joins us to talk about his “easy wins” approach to creating sustainable behaviour change.Mitch is a personal trainer and nutrition coach. He is certified by the National Academy of Sports Medicine and is the co-owner (with Zach Smith) of Hidef Seattle, a fitness studio and physical therapy practice that offers both in-person and virtual training and coaching. Take Aways: Small interventions can also be big wins. And those interventions don't all have to be "one hundreds" they just can't be "zeros."Often, process-oriented succe...
2020-11-1631 minChange AcademyBreaking Highly Rewarding HabitsSome habits are just habits. We do them because they take us down the road of least resistance. But some habits give us pleasure, and we often think of those habits as being more like an addiction - something that is going to take willpower and determination to break. But what if we told you that you can break a highly rewarding habit without resorting to a monastic lifestyle? That is what we are going to cover in this episode. Key Takeaways: Breaking any habitual behaviour can be challenging but when that habitual behaviour is highly r...
2020-11-0623 minChange AcademyUse the Power of Distraction for GoodBeing easily distracted can be a bad habit and also a barrier to change. But we can also use distraction as a way to break bad habits or ingrained behaviours. The trick is being more intentional about when, why, and how you choose to distract yourself. Takeaways: Distraction is when we allow an unplanned intrusion or diversion to pull us off focus or task. Redirection is when we consciously choose to redirect our attention.Distraction (unintentional) can cause harm in two ways 1) keep us from doing what we need to be doing and 2) may cause u...
2020-10-2826 minChange AcademyHow We Talk Ourselves Out of ChangeIn this episode, we explore how and why we often talk ourselves out of making the changes we want to make - and give you some tools that will allow you to push through that self-sabotage.There’s an odd but very common phenomenon where we identify a change we’d like to make in our lives, we get excited about it (we may even take a step or two toward making it) but then, we abandon the effort before we’ve really even tried long enough to succeed (or fail!). Resources mentioned: Workplace Hero p...
2020-10-2023 minChange AcademyWhy Short-term Challenges Don’t Create Long-term ChangePeople seem to love these short-term challenges where you give up sugar for a week, do 25 push-ups every day for a month, or give up alcohol for SoberOctober. While these can be fun, and an interesting challenge, do they ever actually result in permanent change? In this episode, we will give you a recipe to make the most of them.Resources mentioned: The 30-Day Nutrition Upgrade Key Takeaways: Habits aren’t made or broken because we did something (or avoided doing something) through willpower alone, for a set amount of time.Doing short term cha...
2020-10-1122 minChange AcademyYou Reached Your Goal, Now What?Sometimes we get excited about an idea, we follow through on a goal, and are very successful at it. But while everything should be peaches and cream, we realize that this isn't the happy reality we thought it would be. Or maybe our feelings and values have simply changed. That is when we are faced with the problem of "what do we do next?"In this episode, we ask our guest, Naomi Rotstein, why she decided to leave her successful career as a competitive body-builder and how she went about redefining her new objective and, ultimately, created...
2020-10-0530 minChange AcademyWhy You Need to FocusMost of us have a long list of things about our lives (or ourselves) that we would like to change. And while that is a great place to start, when you are working on creating a more fulfilling life, the problem is that when we try to make a bunch of changes at once, we end up changing nothing. That is why knowing what to focus on and when is essential. Key Takeaways: All goals feel and are important, and doing them in a particular order doesn’t mean you don’t value or will forget about...
2020-09-2625 minChange AcademyCollecting the Evidence For ChangeIt's hard to keep believing that change is possible when all the evidence seems to point to the contrary. And that's why it's so important to collect some evidence that a different choice is possible.Takeaways: You can’t lie to yourself - you need evidence to convince your brain that this is true, possible and worth doing.Evidence can come internally or externally.It takes deliberate practice to collect enough evidence to make it stick. One success is unlikely to convince your inner skeptic.Habits that have good evidence behind them, gain momentum.Lab Exp...
2020-09-1622 minChange AcademyIs Comfort Overrated?We humans like comfort. We believe that making ourselves comfortable is a good way to take care of ourselves and make ourselves feel content. But is this desire truly helpful or is it simply a way to keep ourselves stuck exactly where we are?Most of us place a certain value on being comfortable. And sometimes, something that is comfortable is very pleasurable (like putting on a favourite comfy sweater or connecting with an old friend). But often, it’s simply familiar (like the way your family celebrates holidays).By...
2020-09-0726 minChange AcademyGetting Gritty with Rebecca LouiseYou have probably heard the term 'grit' thrown around but what does it actually mean? Our guest on this episode boils it down to “getting back up, one more time.”In this episode, Monica interviews guest Rebecca Louise, of the It Takes Grit podcast about why we feel stuck what it takes to get unstuck.Rebecca has helped millions of people improve their mindset and achieve their goals. The secret behind Rebecca’s success isn’t just her (as she says) cheeky British humour; people come to Rebecca because she’s shared many of the same exper...
2020-08-2825 minChange AcademyRewards vs. ConsequencesWhat are the pros and cons of using rewards vs. consequences as our compelling reason to change?Sometimes our compelling reason is a positive vision of a future we want to create. But other times it’s a negative vision of a future we want to avoid. Is one better at keeping us on the path toward our ideal self more than the other? Key Takeaways: There is no clear winner or wrong way to do this. Just knowing the difference and trying each on for size is important.No matter which version you fee...
2020-08-2229 minChange AcademyMake the Most of an ImpulseIn this episode, we talk about impulse control and how giving in to unplanned urges can get in the way of achieving lasting change. Not only that, but it can rob us of the pleasure of anticipating and maximizing an indulgence.Main takeaways:It’s not about deprivation. We are not suggesting that we live without pleasure. In fact, we are suggesting the opposite!Impulse indulgences are usually much less pleasurable than the ones we would plan and choose.Remember the minimum effective dose. You don’t have to blow the entire afternoon off of work...
2020-08-0829 minChange AcademyYour Past Does Not Predict Your FutureIn this episode, we discuss why our past failures (or successes) don't predict our future successes (or failures). Then, more importantly, we get into how to dismantle that idea so you can clear a path for future change and growth.There is a tension between using our past to our advantage while also not getting stuck in it. And striking that balance is tricky. Cutting ourselves completely free from our past is not the goal - but learning to use our past thoughtfully, can be. Key Takeaways: Our past does not define who we a...
2020-07-2530 minChange AcademyMake Not Quitting a HabitThe truth is that every time we give ourselves an excuse to quit, we get better at quitting. But every time we don’t quit, we get better at pushing through. So, both quitting and not quitting can become a habit. And an identity.Reasons we quit :Not seeing benefits.Fatigue and anticipation of future fatiguePerfectionism (all or nothing thinking)Success would move us out of our comfort zone.Lab Experiment: Let's do some reverse engineering. Think back to the last time you quit or gave up on a new hobby, task, job, goal, or...
2020-07-1435 minChange AcademyChallenging our BeliefsIn this episode, we look at our beliefs and how deeply they affect both the choices we make in life and how we react to situations.Here is a bit of a spoiler: As we go through life, we may need to periodically reexamine our beliefs to make sure they still serve us.
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2020-07-0830 minChange AcademyAttention Intention Action CycleThis is an approach we developed to help people in our Weighless program create sustainable weight loss but this process can be applied to any change that you want to make in your life. In this episode, we explain how it works.Key Takeaways:You really need all three of these to make change sustainable. All the awareness in the world doesn't create change until you form a concrete intention. And intentions are nothing without action. And taking action without paying attention tends to fizzle out.When you learn to harness all three of these...
2020-07-0222 minChange AcademyChange is ForeverWe have come to the final topic on our list of eight things we believe need to be in place in order for real, sustainable change to happen. In this episode, we are tackling the idea that there is no "finish line" to cross. Change is forever.Key Takeaways:We aren't simply reaching a finish line, we are changing ourselves. Fundamentally but also dynamically.The great thing about that is you don't have to abandon one to start another.This is a great framework to evaluate what you are going to spend your time focussing on...
2020-06-2229 minChange AcademyFailure is AwesomeWe think that failure shouldn't happen and that if it does, it means that something has gone wrong. But failure is not the opposite of success. It's the path to success.We do not achieve success when we put sufficient distance between ourselves and our failures. We achieve success when we learn to bring our failures close, examine them with clear-eyed compassion, learn what we can from them, and use them as fuel for future growth.Don’t fear failure! When a scientist does an experiment, he or she must be open to any result. So...
2020-06-1130 minChange AcademyPractice Makes PermanentIn this episode, we are moving down the list to #6 (of our eight key behaviours) and discussing why practice is important ... and also why it may be more nuanced than you might have thought (Hint: it's more than just repetition).Key takeaways:Practice, practice, practice. Practicing once isn't enough.But it is more than just repetition, it needs to be deliberate practice.Don't just practice the action also practice the thoughts and beliefs behind the action.You can't trick yourself into believing something simply by saying it over and over again.
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2020-06-0526 minChange AcademyCreating Your Support StrategyLook at your social circles and habitat. Do the groups you belong to have the identity you want? Does your home or office reflect the identity you want? If not, what can you easily change or adapt to make it more aligned with your vision of your Ideal Self?Key takeaways:Hack your habitat to support your vision of yourself.Spend your time with people who encourage you to become our best self (and avoid the folks who may sabotage you).Remove obstacles or temptations, instead of counting on willpower.
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2020-05-2830 minChange AcademyThe Hidden Cost of Unmet GoalsIt’s exhausting to carry around a goal that we never get any closer to. To have a problem that we can’t solve–or that won’t stay solved. To make the same resolution over and over again.When you identify something that you want to change - and then don't take action or make progress - you start to pay a sort of psychic tax. Not only do you still have this unmet goal/desire, but you also have the added discomfort of realizing that you're not making progress, not converting intention into action.Not ta...
2020-05-1931 minChange AcademyYou Must Have a PlanYour plan is your map. Without your map, you may make it to your destination but it will take a long time and you will expend a lot more energy and frustration getting there.Main points in this episode:Bridging the Intention/Behavior Gap (It’s not just you; everybody struggles with this).Action Planning: Anticipating how, when, where you will perform the steps. What do you need to put in place?Coping Planning (just as important but no-one ever talks about it). Anticipating the ways in which things may not go according to plan and be...
2020-04-2928 minChange AcademyThe Difference Between Goals and ObjectivesWell beyond a number on the scale or an amount in your bank account, your objective keeps you moving forward in your journey of change.Questions we answer during this episode:Why can’t I just have a plan and do it? Why is a goal or objective so important?What is the difference between a goal and an objective?What do I do if I have tried to hit this goal before and failed?How do short term goals help us reach our ultimate objective?
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2020-04-1827 minChange AcademyThe Importance of CuriosityBoth curiosity and openness are essential to creating lasting change. Curiosity goes hand in hand with a willingness and ability to look at thoughts, feelings, actions, outcomes.Key takeaways in this episode:The right answer is only right for you (keep in personal).Don’t get hung up on what you think you should be doing, try stuff.Ask yourself why this happened so you can learn where the process is breaking down.Don’t reject an idea until you have tried it on for size.
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2020-04-0831 minChange AcademyA Compelling Reason to ChangeLast episode, we outlined the 8 things we believe to be essential for creating sustainable change and in this episode we’re going to take a closer look at the first one on our list. A Reason.Change is hard and uncomfortable. So, your desire to change yourself has to be greater than your desire to keep things the same. That is where a compelling reason comes in handy.Takeaways: 1. Your desire to change must be more powerful than staying the same 2. Don’t listen to others, get personal. 3. Forgive yourself for your past m...
2020-04-0224 min