I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think about well-being, purpose, and what it means to truly flourish.

This week, we're unpacking the big shifts happening in the world of positive psychology. Specifically, moving from individual optimization to regenerative systems that benefit our communities and the planet.

We'll explore how mattering, contribution, and collective thriving are becoming central to conversations about well-being. You'll also hear my reflections on burnout, fulfillment, and why podcasting continues to feel like one of the most meaningful ways I contribute.

What you'll learn:

• What it means to move from a sustainable mindset to a regenerative one
• Why “mattering” is a deeper, more actionable concept than just seeking happiness
• The idea of positive psychology 3.0 and how it includes societal and planetary wellness
• How fulfillment might be a better goal than fleeting happiness
• Why expanding your perspective is one of the most psychologically rich things you can do

If you're someone who’s passionate about growth, but also curious about how that growth fits into something bigger than yourself, this episode is for you.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to the concept of a "psychologically rich life."

A psychologically rich life is about collecting diverse and transformative experiences that shift our perspectives and expand our minds, rather than just chasing positive feelings or a singular sense of purpose. Social psychologist and author of the new book, Life in Three Dimensions, Dr. Oishi shares why seeking variety, spontaneity, and novel experiences can profoundly enhance our growth, resilience, and overall fulfillment.

You'll learn:
- Why chasing happiness alone can set you up for disappointment—and what to pursue instead.
- How psychological richness enhances well-being through diversity and depth of experience.
- Practical strategies to incorporate more richness into your daily life and why spontaneity is key
- The role fiction and storytelling play in expanding your emotional and cognitive horizons
- How reframing setbacks as opportunities for interesting experiences fosters resilience.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings.

In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.

Key Takeaways:
- Understanding self-criticism
- Cultivating acceptance
- Strategies for boosting optimism
- How to embrace mental flexibility

LINKS
- Listen to another moving meditation
- Learn about the science of meditation with Dave Vago
- Feel skeptical about meditation? Check out this interview with Jeff Warren

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Can you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super relevant conversation with Dr. Jon Beale and Nick Holton from the FlourishFM podcast.

On the other side of the mic, I open up about my journey as a world champion athlete, speaker, and coach, and how this pursuit of meaningful accomplishment has led me to reimagine success. We get into what it means to matter, why outcome-focused goals can drain us, and how intentional imbalance (yes, imbalance!) can actually help us thrive.

You’ll hear about:
- Why “intentional imbalance” can be a healthier alternative to chasing perfect balance
- The difference between personal success and meaningful accomplishment
- How the concept of “mattering” fuels motivation, connection, and sustainable performance
- Practical tools to align goals with values and avoid burnout

Originally aired on FlourishFM, this is a conversation I couldn’t wait to share again.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies for creating a more flexible, joyful, and values-driven relationship with movement.

You’ll gain powerful insights into the psychological and biomechanical aspects of exercise, learn how to redefine what counts as movement, and explore how to break free from compulsive fitness habits. This conversation will inspire you to integrate playful, practical, and nourishing forms of exercise into everyday life, enhancing both your mental health and physical vitality.

Here’s what you’ll learn:

• Why rigid exercise rules and athlete identities can become restrictive
• How redefining movement to align with personal values increases joy and consistency
• Practical tips to transform daily activities into meaningful exercise
• Ways to overcome compulsive exercise habits and foster flexible routines
• The role of values-driven mindfulness in creating a healthier relationship with physical activity

Listen now to discover how embracing flexible movement can enhance your health, happiness, and connection to your body.

LINKS

• Learn more about Dr. Diana Hill
• Connect with Katy Bowman on Instagram
• Healthy Striving and Psychological Flexibility with Dr. Diana Hill
• How to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana Hill
• Nurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Lately, I've been grappling with motivation—questioning what to share, how to show up authentically, and the pressure to always be productive. Let's dive into the emotional and physical toll of constantly hurrying, the societal glorification of busyness, and the importance of setting boundaries to protect our well-being.

Together, we'll reflect on:

• Recognizing the signs and sensations of rushing
• Understanding the costs of over-scheduling and overcommitting
• Embracing the power of subtraction to create space
• Implementing simple pauses to reconnect with the present moment

This is an invitation to breathe, to be present, and to consider how we might navigate life with more intention and less haste. Whether you're moving through the forest or sitting quietly at home, I hope this episode offers you a moment of clarity and calm.

As always, thank you for being part of this community. Your presence and feedback mean the world to me. Let's continue to grow the good together.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Ever wonder why feeling valued and significant at work (and in life!) matters so much? This week, I'm thrilled to welcome researcher, author, and purposeful leadership expert Zach Mercurio to Grow the Good. Zach dives deep into the critical concept of mattering—the foundational human need to feel significant, seen, and valued by others.

Drawing from his latest book, The Power of Mattering, Zach shares compelling insights on why feeling significant isn't just nice to have; it's essential for our mental health, resilience, and overall performance. We discuss authentic purpose, how digital life impacts meaningful connection, and practical strategies anyone can use to foster mattering in their relationships and workplaces.

Key takeaways include:

• Why authentic purpose must benefit others, not just ourselves.
• How feeling insignificant contributes to loneliness and decreased performance.
• Practical strategies for creating meaningful interactions that communicate value.
• Why care and hurry can't coexist—and how to slow down to truly see others.
• The critical role leaders play in shaping a culture where everyone feels they matter.
  
  

This episode is packed with stories, research, and actionable advice you can apply immediately to your own life and leadership. Because when people know they matter, amazing things happen.

LINKS:

- Connect with Zach
- Read The Power of Mattering
- Finding Meaning and Mattering with Andrew Soren
- Purpose is the Compass

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

We all crave connection—but in the busy shuffle of adult life, it’s easy to lose touch with the very relationships that keep us grounded. In this solo episode of Grow the Good, I’m diving into the topic of friendship and why it’s essential—not just for happiness, but for our health and longevity.

I explore why making new friends gets harder after 30, the different types of friendships we need, and the surprising power of spontaneity when it comes to feeling close and supported. I’ll also share the one thing I’ve started doing that has completely transformed how connected I feel day to day.

This episode is a reminder that connection isn’t just a feel-good concept—it’s a pillar of well-being. Whether you’re craving more meaningful relationships or simply want to bring more playfulness into your life, this one’s for you.

Key Takeaways:

• Connection is foundational to a fulfilling life
• Quality of friendships > quantity
• Making friends gets harder with age—but it’s possible
• Spontaneity and hearing someone’s voice deepen bonds
• Be proactive, playful, and pick up the phone

🎧 Tune in, then call a friend—because other people matter.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

How do you truly unlock your potential—not just in sport, but in life?

In this episode of Grow the Good, I’m joined by Pete Kadushin, performance psychologist, educator, and Manager of Learning and Development for the Chicago Blackhawks. Pete brings over 15 years of experience working with elite performers in professional sports, collegiate athletics, and the military.

We talk about why building a mindful relationship with your body is crucial for resilience, flow, and sustained high performance. Pete shares powerful insights on nervous system regulation, the sweet spot between challenge and relaxation, and how to translate low-stakes practice into high-stakes performance.

We also explore the personal side of performance psychology—how these practices show up not just at start lines and game days, but in everyday life, from raising your hand in a classroom to handling life’s unexpected challenges with more grace.

If you’ve ever felt overwhelmed, disconnected from your body, or struggled to bring your best under pressure, this conversation is packed with practical tools and inspiring mindset shifts.

Here’s what you’ll learn:

1. Why mindfulness and nervous system regulation are essential performance tools
2. How to use body awareness to build confidence and resilience
3. The role of flow—and how to create the right conditions for it
4. Practical ways to simulate pressure and prepare for peak moments
5. How to build a better relationship with your body for long-term wellbeing and success

Join us for this eye-opening conversation and learn how to grow your resilience, performance, and connection—on and off the field.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. 

Beyond Perfect Performance: Lessons from Sonya Looney

In this episode of Meaningful Work Matters, host Andrew Soren explores the intricate relationship between perfectionism and meaningful work with Sonya Looney, a unique voice at the intersection of elite performance and well-being. As a World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified mental performance coach, and researcher, Looney brings both scientific rigor and lived experience to the conversation. Her unique combination of athletic achievement, coaching expertise, and interdisciplinary education allows her to offer distinctive insights into resilience, healthy striving, and the complex dynamics of perfectionism in high-performance settings.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.