Change Academy

Latest Episodes:

How we cheat ourselves of the future we dream of Jun 27, 2024

Show notes

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 Takeaways

Stop 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.

Mentioned

Change Academy #139: Finding your why
Change Academy #106 Why insight isn’t enough
Change Academy #6: The hidden cost of unmet goals

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How being selfish can be an act of service Jun 17, 2024

Show notes

Over the past 9 or so months, Karen has lost about 25% of her weight. Which is a big deal. But it’s really not the headline of her story. Her story is really about shedding her lifelong identity as the one who could do everything for everyone. Instead, she realized that focusing on her own physical and emotional health was not only the most caring thing she could do for herself but was also the most caring thing she could do for all the people she cared about.

Karen is one of the most inspiring people I’ve ever worked with and I want you to meet her.

Key Takeaways

You may be tempted to focus on the behaviors that you want to change. But developing healthier strategies to manage life's challenges is key to sustainable transformation.
Prioritizing self-care may feel uncomfortable at first. But investing in your own wellbeing enhances your capacity to be there for others. It's not selfish; it's necessary.
Stepping back can create space for others to rise to the occasion. You may be surprised at the growth and resilience this empowers in those around you.
Change is an ongoing journey of growth, not a race to a fixed destination. Allow your vision of a "good life" to continue to evolve as you do.
Be courageous in examining the patterns and beliefs that have kept you stuck. Take a "leap of faith" that the temporary discomfort of change will be worth it.

Mentioned:
Stress and Emotional Eating program
Weighless program

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Roadmap for Success: The practices that lead to real change Jun 05, 2024

Show notes

Do you know what separates the people who achieve lasting change from those who stay stuck? I’ve worked with hundreds of clients over the years and some clear patterns have definitely emerged.

In this episode, I share the attitudes and behaviors that my most successful clients all embody - insights that can help propel your own progress, whether you're working with a coach privately, or in a group, or going it alone. You'll learn practical strategies for taking ownership, staying motivated, and making real progress towards your goals.

Key Takeaways

Only when we are willing to take responsibility for our actions (or inactions) can we make the changes needed to achieve our goals.
Regular reflection is critical to internalizing what you are learning and maintaining progress.
Rather than passively waiting for solutions, think ahead, ask for what you need, and seek feedback.
Commit to viewing failures as opportunities to learn and refine your strategies, rather than as reasons to give up.
A coach's role is to provide perspective, accountability, collaborative problem-solving, and support. The motivation and the willingness to do the work must come from you.

Mentioned

Weighless Program enrollment information

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Growth Factor: How to ask for (and receive) feedback May 28, 2024

Show notes

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 Takeaways

If 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 touch

Send us an email (hello@changeacademypodcast.com)

Leave us a voicemail (changeacademypodcast.com/voicemail)

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When motivation is a struggle, it's time to realign your why May 16, 2024

Show notes

In 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 Takeaways

Knowing what you want to change (or how you’re going to go about it) often isn’t enough to overcome the counter-pressure of the status quo.
A lack of alignment between our goals and our values causes internal conflict that reduces our resilience to everyday stresses.
When we pursue changes or goals that are about other people’s expectations or approval, succeeding may not be as satisfying or rewarding as we think
Wanting to avoid something bad is just as valid a reason as wanting to obtain something good. But it is a different sort of why.

Action Steps

Make a list of your reasons for wanting to accomplish a certain goal or create a specific change.
For each reason, ask yourself: But why do I want that? What would that bring into my life? Then what?
Keep asking that question until your answers feel connected to what you value most.

Interested in having Monica present at your next live or virtual event? Learn more.

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How to make sure you've set the right goals May 06, 2024

Show notes

We are a society of goal-setters. If you’re not setting and achieving goals, you’re not living your best life. Or so we’re told. And goals do have their place. The thing is that goals (alone) are not enough to really move us forward in the ways that matter most. In order to that, they have to be woven into a larger fabric that also includes our core values. In this episode, we talk about how to do that.

Takeaways:

A goal often involves achieving a certain result or crossing a certain finish line. But goals often lose their power to motivate us as soon as we achieve them.
An objective goes beyond “I want to achieve this” more into the territory of “this is who and how I want to be.”
Think about what objective or identity each of your goals contributes to. This ensures that even short-term achievements are connected to long-term objectives.
Listening to podcasts does not create change. You have to actually put these insights and tools to work in your own life.

Mentioned:
Interested in having Monica present at your next live or virtual event? Learn more.

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How to do the things that you don’t want to do Apr 26, 2024

Show notes

Why is it sometimes so darned hard to just do the things that we KNOW will make us healthier, happier and more effective in our jobs and lives?

Behavioral activation offers us a framework for understanding and responding to that familiar situation of not wanting to do the thing that we know will actually move us forward.

Joining me on the show today is Dr. Bethy Campbell, a clinical psychologist, teacher, and coach who regularly stops by the Change Academy to help us make sense of our own brains.

Four Ways We Get Stuck (and How to Get Unstuck)

Overcoping (aka doubling down):: Excessive or overly intense efforts to manage stress or negative emotions.
What to do: Set realistic goals, prioritize, and establish boundaries
Avoidance (aka procrastination): Staying away from situations, activities, or thoughts that are distressing.
What to do: Break the task or behavior into small steps
Withdrawal (aka isolating): Staying away from people and activities that you previously enjoyed; refusing to ask for help or support.
What to do: Actively seek out social interactions and engaging activities
Unintentionality (aka numbing): Lack of awareness or conscious control over behaviors: engaging in mindless activity that may not be that rewarding.
What to do: Set limits on mindless activities, create structured routines

Mentioned

- Change Academy #115: How to transform difficult emotions into powerful insights

- Change Academy #11: The Attention Intention Action cycle

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How behavior change experts work on their own difficult habits Apr 16, 2024

Show notes

Kurt Nelson and Tim Houlihan are the co-hosts of the Behavioral Grooves podcast and heavy hitters in the behavioral sciences. In this episode, the three of us trade notes on what we've learned from years of podcasting and behavioral coaching and how it impacts our ability to work with our own behavior challenges. (Yup, we still have them!)

Key Takeaways

Curiosity allows for both open-mindedness and critical thinking.
Trusted sources are a valuable short-cut but can't completely replace our own judgement.
Building a bigger toolkit is great but you still need to know which tool to pick up
Life is a series of experiments with an awful lot of uncontrolled variables.
The wonderful/awful thing about asking for feedback is that you might get it
Who do you want on your behavior change team?

Mentioned
Behavioral Grooves podcast

They thought we were ridiculous: The unlikely story of behavioral economics

Brain/Shift Journal

Nutrition GPA app

Change Academy #134: Why behavioral economics shouldn't be the only tool in the toolbox

Change Academy #123: How to build the circle that supports your best work

Change Academy #50: Motivation and Accountability

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Why we can't help comparing ourselves to others Apr 05, 2024

Show notes

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.

Takeaways

Recognize 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.

Mentioned

Stronger Bones Workshop on April 13th

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Why behavioral economics shouldn't be the only tool in the toolbox Mar 25, 2024

Show notes

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.

Takeaways

Take 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.

Mentioned

They 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 Segar

The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, by Michelle

Certification program for health coaches

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