Call Her Brilliant

Have you struggled with consistency? You’re excited about your new project and start off feeling super motivated... but then your motivation fizzles, and you’re back on the couch, procrastinating and avoiding. Today, Dr. Peggy Malone joins me to discuss why some habits are hard to stick to, and how to stay motivated to project completion!

Find out why it’s hard to motivate yourself for long-term goals, how imagining future-you can help you stay on track, and how to think of habits and goals as part of your identity. Listen in to learn how habits can affect your success, why you stay stuck in habits you don’t want, and how to fix your system to make new positive habit changes.

Show Highlights

[02:40] Dr. Malone talks about her story and how she arrived at her practice.

[04:15] The habit challenge - taking up a new habit each month for a year.

[06:39] How routine creates our persona and our identity.

[09:33] Think about habits and goals as part of your long-term identity.

[10:51] Incorporating new practices, changing your process, and changing systems.

[12:16] Why forever habits are locked into who you are and your identity.

[20:07] Tips for creating habits that stick to your daily routine.

[23:49] Common mistakes people make when getting started with new habits.

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The Improvement Project Podcast

Did you know that your brain needs a little bit of stress to get things done? Sounds counterintuitive, right? We know that too much stress is bad for us; however, a little bit of stress is actually good for you and your brain and can help solve the problem of procrastination.

Find out why your brain needs stress to function, how stress and pressure can increase your motivation, and the amount of stress your brain needs to work effectively. Listen in to learn the sweet spot for stress and productivity, three strategies you can use to find the right amount of stress to be motivated but not stressed about your day.

Show Highlights

[01:14] How bad is stress and when is stress good for you?

[02:44] Your brain needs a quota of stress to function well.

[06:37] The stress sweet spot to get the most work done effectively.

[07:21] Strategies for hitting the best pace for efficiency without being overly stressed.

[08:41] Why your brain is motivated by rewards.

[12:20] Styles that work best for you to get the job done.

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Listen in to Episode #37 How to Stop Procrastinating

Find out how to be more efficient and productive at work by kicking procrastination out of your day! We all have the same 24 hours in the day, and when we procrastinate, it can drain our time and energy. I’ll show you why your brain makes you procrastinate and five strategies to help you stop procrastinating at work.

Listen in to learn why giving yourself rewards can stop procrastination, why you’ll want to delegate tasks that aren’t in your wheelhouse, and why fear encourages procrastination. Find out why being overwhelmed makes you procrastinate, how you can break down your daily activity into smaller tasks to avoid overwhelm, and why writing down your tasks on a list will help you get your work done.

Show Highlights

[01:11] Why your brain likes to procrastinate instead of work.

[02:03] Give yourself a reward to incentivize accomplishing your daily tasks.

[05:02] How fear enforces procrastination.

[06:39] Procrastinating when your brain feels overwhelmed.

[10:49] Doubt and lack of confidence feed procrastination.

[12:24] How clutter in your workspace encourages you to put off your work.

[14:09] Taking breaks to increase work efficiency.

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Listen in to Episode #37 How to Stop Procrastinating

Today success coach Christine Roberts is on the show to chat about how mental roadblocks can make you feel like you’re drifting through life without direction, and how to stay focused on your goals even when the people in your life aren’t super supportive.

Christine says that many of her clients hold themselves back because of their personal mindsets. With our minds processing over 70,000 thoughts in one day, being aware of how and what we feed our minds can be tough! She explains how to feed your mind the right messages to reach your goals. 

Listen in to learn how our thoughts and feelings affect our physical health, three components that program our subconscious mind, and the importance of owning your thought life. Find out why not complaining will give you a more positive mindset, why you need to give yourself grace, and the importance of failing forward.

Show Highlights

[01:54] How Christine started as a coach in the personal growth field.

[02:55] Common mental barriers among women.

[04:18] The process of our thoughts driving our feelings and how that affects our personal growth.

[05:08] Three elements that program our subconscious mind. 

[09:18] The key component of self-awareness and why this has such a fundamental role in our mindset and personal growth.

[13:57] Learning to say no and develop a process of decision-making.

[16:21] Figuring out your priorities and your value system.

[23:53] How to deal with negative people in your life.

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When it comes to success, motivation (or lack of) isn’t your problem. In this episode I share how I learned this lesson while watching my supervisor crush the dreams of some very excited potential surgical candidates (okay not really, but he did share this hard dose of reality). 

Motivation isn’t enough to reach success. Your brain has years of habits that keep you stuck. So even if you’re feeling super-motivated today, without a plan in place it’s tough to succeed and stick with your goals. 

Listen in to learn why thinking you just need more motivation makes you blame yourself when you fail, and why focusing on motivation is a path to self-doubt. Find out why the fear of the unknown is hard for your brain to grapple with, and how to overcome your brain’s desire for consistency and comfort if you truly want to make changes in your life.

Show Highlights

[02:16] How I learned that motivation isn’t the problem.

[04:18] Why it’s possible to “out-eat” bariatric surgery. 

[07:02] Why your comfortable brain can overcome your motivation to achieve a goal.

[08:54] How to get out of your comfort zone and change your habits.

[10:20] A quick exercise to motivate your brain to keep focused on your goals.

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Download the workbook How to Change Any Habit

Do you struggle to follow through with your goals or projects? Motivation can quickly fade into procrastination and avoidance when you can conjure up immediate success. But it’s not your fault! Your brain isn’t wired to wait for rewards, and it wants all the success NOW. Our current media culture that features overnight success stories only drives home the false belief that we should be an immediate success.

Successful people don’t become successful overnight - they work on building their skills and talents over years, sometimes decades. In this episode I share why I love Dwayne “The Rock” Johnson, and Jamie Kern Lima who founded IT Cosmetics (then sold it for over a billion dollars). And I share what you can learn from these success stories so you can keep your momentum, bounce back from failure, and keep your brain on track to reach your goals.

Listen in to learn how consistency is key if you want to achieve your long-term goals and projects. Find out why your mental habits keep you going when times get tough, and why having a strong “why” will help come back after failure.

Show Highlights

[01:10] Our brains aren’t wired to wait for success.

[03:07] Why I love reading about successful people.

[03:57] The truth about how most successful actors achieved their success.

[05:11] Jaimie Lima and how she created a successful cosmetic company.

[09:16] Why habits keep you going when times get tough.

[11:15] Consistency is key to keep you going when you’ve lost motivation.

[13:43] How to use reflection to keep perspective on how far you’ve come in your business.

[15:06] Failure and why it can be a good event in your life.

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Check out Jaime Lima and It Cosmetics

If you’ve ever been frustrated with your finances or stressed out about money then you don’t want to miss this episode! Today I’m joined by accountant and financial coach Deep Ramachandran who started her own CPA firm 12 years ago in Chicago, with two clients and a big dream. Today, her practice serves over 1,300 clients.

Deepa left me speechless in this episode (which never happens) after she dropped some hard truths about the beliefs we as women have about money. Including how the outdated beliefs we as women have learned about money, savings, and wealth from our families can keep us stuck financially. 

Listen in to learn how to overcome your own financial fears and roadblocks, how to start having money conversations with your partner, and why money is less about math and more about beliefs and mindset.

Show Highlights

[03:00] How Deepa became a financial expert. 

[05:53] Gender differences in how we view and manage money.

[07:40] Why women start with a deficit in financial knowledge 

[09:05] Money beliefs are passed through generations.

[14:20] Making financial decisions - Is there a gender difference?

[19:06] Common stigmas around purchasing decisions.

[23:46] If you want to build wealth, reflect on your core belief around money.

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Visit Deepa Ramachandran on the web

Your brain is great at making up stories, often without you even noticing! These stories our brains come up with shape how we see the world and ourselves. Like a mental blueprint. 

The problem? Your brain forgets the difference between facts, opinions, and stories. We all fall into habits of “mind-reading”, thinking we know what everyone else is thinking (spoiler, we can’t actually read minds!). You fall into these default mental stories and this makes it hard to see another explanation, or to see a different perspective.

Listen in to learn why your brain and body reacts to your “what-if” stories and why your brains works really hard to explain what’s happening around you. Find out how to shift your brain’s perspective away from these default stores and feel more in control.

Show Highlights

[01:37] Why what-ifs are a great example of mental stories. 

[02:21] Your brain loves to make sense of the world and have a clear narrative.

[03:01] An example of how your brain will fill in details of a story.

[05:22] Why your default stories are a big problem for your body and mind.

[08:23] Is there an alternative perspective? 

[10:15] Your body reacts to these stories and sends negative messages to your brain.

[12:08] How we can shift your emotional stressors from our stories.

[14:46] One quick tip to challenge your mental stories

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Working with kids can be challenging on the best days. That’s why I asked child psychologist and parenting coach Dr. Tamara Soles to join me this week. Tamara shares how we can help our tiny humans become strong, independent adults (and not get burned out as parents in the process!). When fostering good qualities in our kids, we usually don’t give them room to become independent or thought leaders.

Listen in to learn how to find the balance of autonomy for your kids, why teaching by example is essential, and how you can reduce how often your kids say no! Find out why we need to be aware of our own unexamined “no’s” and why flexibility and collaboration are vital for parenting success.

Show Highlights

[02:01] How Tamara decided to choose the career path of parenting.

[05:45] Why modeling behavior is a keystone to good parenting. 

[07:50] Moving away from a “top-down” parenting model.

[09:55] Reacting to our children’s behavior.

[13:15] Tips on managing the stress of raising children.

[15:10] How we support our children is important to get good behavior outcomes.

[18:37] Helping our kids flourish but making sure not to micromanage our kids.

[19:35] Talking about and managing emotions with our children.

[25:01] Activities we can use with our children to promote growth.

[28:39] Barriers to accessing the tools we use with our kids.

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Dr. Tamara Soles on the web

When it comes to motivation, what works better - the carrot or the stick? In today’s episode Dr. Julia King is going to help us answer that question. Julia’s a psychologist and yoga teacher with an integrated mind-body approach to psychotherapy. We talk about how to keep your brain motivated to take action, and why it’s so easy to fall off-track when it comes to goals.

Listen in to learn why you struggle with your goals, how you might be setting goals for the wrong reasons, and why you might want to stop setting New Year’s Resolutions. Find out why authentic goals matter, why setting superficial goals can lead to failure, and how to tie your goals to your values to boost your motivation.

Show Highlights

[01:51] How Julia became a therapist after never intending to get into therapy.

[04:51] Why we struggle with goal-setting and reaching our goals. 

[08:11] Danger of using the world “should.”

[11:05] Goals that aren’t appropriate for you and what you can do about them.

[12:35] Reviewing your goals - are you being too hard on yourself?

[13:40] Creating your own path to your individual goals.

[16:02] Does the stick or carrot approach work better for goal-setting?

[18:35] Using self-compassion to achieve our goals.

[25:01] Gear your values and behavior toward the person you want to become.

[29:00] The importance of accepting your starting place.

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Root to Flourish on the web

Contact Julia via email