Change Academy

Latest Episodes:

Opening up Your Options with Dr. Michelle Segar Aug 26, 2022

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In 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 hard to follow through on our best intentions
How research on ADHD has influenced behaviour change
The concept of Goal Shielding
How all or nothing thinking has sabotaged our behaviour change
How working memory affects our behaviours and how we can leverage it
Michelle's "POP" 3-step process and why play is an important aspect of it
Why we need to be taught that "something is better than nothing"
Visit MichelleSegar.com

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How Expectations Impact Results Aug 16, 2022

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Our 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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Rescuing $elf-Care from Consumer Culture Aug 05, 2022

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We’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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Permission Giving Thoughts Jul 25, 2022

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For 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 why bother.

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Quitting for the Right Reasons Jul 14, 2022

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Quitting 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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The Upside of Frustration Jul 04, 2022

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Takeaways:

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 Experiment

The next time you feel frustrated, stop and ask yourself what your frustration telling you. What data is it conveying? How can you use either that information–or the feeling of frustration (which is a desire for change)–to fuel positive growth?

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Regimen vs. System Jun 24, 2022

Show notes

When 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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Heads up: Your future is happening NOW Jun 15, 2022

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A 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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The Satisfaction of Solving a Long-Standing Problem Jun 06, 2022

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The 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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How to Get the Most out of Coaching May 27, 2022

Show notes

Questions to Ask Yourself

How 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 short attempts at many different approaches - none of which are given a chance to have an impact.

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