One of the things I love most about podcasting is getting to have the conversations I wish more people could hear, especially the ones that normalize what so many of us quietly struggle with.

I sit down with my friend and fellow MAPP grad Corinne Kneis, a psychotherapist and wellness educator whose work beautifully bridges empathy, mindfulness, ADHD, and anxiety.

Corinne and I first met during the Master of Applied Positive Psychology program at the University of Pennsylvania, and I’ve long admired how she brings both science and humanity into her work. In this conversation, we explore what empathy really looks like in therapy and everyday life, why so many women mask ADHD with anxiety and perfectionism, and how mindfulness can help create space between emotional overwhelm and thoughtful response.

We also talk openly about sensitivity, burnout, overfunctioning, and the strengths that often come with ADHD—like curiosity, passion, and love of learning. Corinne shares practical tools therapists use (and that anyone can apply) to regulate the nervous system, manage anxiety, and build healthier relationships with their emotions.

Whether you’re navigating anxiety, ADHD, burnout, or simply want more emotional clarity and self-compassion, this episode offers grounded insight and actionable strategies you can start using right away.

Top 5 Takeaways

1. Empathy has two forms. Understanding the difference between affective (emotional) and cognitive empathy can reduce burnout and increase compassion.
2. Many women mask ADHD with anxiety. Perfectionism and overfunctioning are often coping strategies, not character flaws.
3. Mindfulness creates space. Simple practices can help separate emotional reactions from cognitive responses.
4. ADHD is not a deficit. Differences often come with powerful strengths like curiosity, passion, and creativity.
5. Structure + play matter. Routines, humor, and nervous system regulation are essential tools for emotional well-being.

Learn More about Corinne Below:

Flourish Psychotherapy by Corinne Kneis
Follow Along with Corinne on Instagram
Connect with Corinne on LinkedIn

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

Gratitude is one of the most researched, and misunderstood, topics in psychology.

In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one of the world’s leading gratitude researchers, for a candid, nuanced conversation about what gratitude really is, where it comes from, and how it shapes our striving, relationships, and sense of meaning.

What makes this conversation especially rich is Bob’s journey. Long before he became known for gratitude research, his work focused on striving, goals, and purpose. It’s a foundation that deeply informs how he thinks about gratitude today. Bob and I explore how research often reflects our own life questions (“research is me-search”), and how gratitude emerged for Bob not just as an academic interest, but as a personal turning point.

We unpack why gratitude isn’t about forced positivity, how entitlement quietly erodes well-being, and why authentic gratitude helps us see what (and who) we might otherwise take for granted. We also discuss the emotional depth of gratitude: how fully waking up to life means experiencing both joy and sorrow more deeply.

As we head into a new year, this episode is for anyone who wants a more honest, grounded understanding of gratitude. I hope it brings you an understanding that strengthens relationships, deepens meaning, and supports growth without bypassing real emotion.

Top 5 Takeaways

1. Gratitude is deeper than thankfulness
2. Entitlement is the enemy of gratitude
3. Gratitude can coexist with hardship
4. Healthy gratitude requires balance
5. Gratitude strengthens relationships and mentorship

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

In this special Mindfulness in Action episode, I’m sharing a very personal reflection from the trails of Squamish, BC where muddy puddles, forest quiet, and time on the bike create space for clarity.

For the first time in over 22 years, I’ve made the decision to step away from competitive bike racing. Not because I can’t race, but because my life, priorities, and sense of fulfillment have shifted.

In this off-the-cuff, honest conversation, I reflect on what it means to let go of an identity you’ve held for decades, how task-focused mindfulness has shaped my thinking, and why courage sometimes looks like choosing less instead of more.

This episode isn’t just about sport. It’s about transitions, motivation, family, mattering, and learning to listen to yourself when something inside is asking for change.

If you’re navigating a transition, feeling stretched thin, or questioning what really matters in this next season of your life, I hope this episode helps you slow down, reflect, and reconnect with what’s true for you.

Top 5 Takeaways

1. Mindfulness isn’t passive, it’s active presence. Being fully engaged in the task at hand (not self-evaluation) can unlock clarity and joy.
2. Identity transitions are uncomfortable, but necessary. Letting go of who you’ve been creates space for who you’re becoming.
3. Motivation changes with life seasons. What once fueled you may no longer fit, and that’s not failure.
4. Doing less can be a powerful choice. Fulfillment doesn’t always come from pushing harder or doing more.
5. Reflection reveals values. Emotions like envy, fatigue, or resistance often point toward what truly matters.

Other Mindfulness in Action Episodes:

- Slowing Down the Rush
- How to Regulate Your Emotions for Resilience and Performance
- How to Combat Self-Criticism

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

What if improving your well-being didn’t require more time, effort, or productivity, but simply a deeper relationship with the world around you?

I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by nature connectedness researcher Dr. Holli-Anne Passmore and well-being practitioner Molly Peterson for a rich, science-backed, and deeply human conversation about how our relationship with nature shapes our mental health, meaning, and sense of presence.

Together, we explore what nature connectedness really means, and why it’s not about hiking more miles or living in the wilderness, but about attention, intention, and emotional connection. Sonya shares personal stories about how nature has helped her regulate, heal, and reconnect during demanding seasons of life, while Molly and Holli-Anne bring powerful research and practical tools listeners can use immediately.

This episode is for anyone feeling overstimulated, disconnected, or craving more meaning in everyday life, whether you live in the mountains, the city, or somewhere in between.

Top 5 Takeaways

1. Nature connectedness is about relationship, not time
2. Small, daily moments with nature (plants, clouds, light, birds) can significantly boost well-being and presence.
3. Technology can either enhance or erode nature connection, depending on how intentionally we use it.
4. Character strength amplify nature’s benefits, increasing meaning and transcendence.
5. Early and intentional exposure to nature, especially in childhood and family life, predicts lifelong well-being and environmental care.

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

Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by neuroscientist Dr. Scott Frey and former professional cyclist Brent Bookwalter to dig into the science of central (brain) fatigue, life transitions, and how to balance performance with well-being.

Through stories from elite sport, neuroscience, and personal growth, Scott, Brent, and I explore how understanding brain fatigue can help us better navigate change, maintain motivation, and thrive through life’s transitions.

I’ve been through this. You’ll hear about when I realized that my high need for mental stimulation was impacting my racing performance, and how learning about mental fatigue helped me reframe training and recovery in both sport and life.

Whether you’re an athlete, professional, or parent trying to “do it all,” this conversation will help you understand your brain’s limits and unlock tools to work with your mind, not against it.

Top 5 Takeaways:

1. What is Central Fatigue?
2. Mental Energy is Finite
3. Transitions Require Compassion
4. Rest is a Skill
5. Self-Awareness Fuels Growth

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

What makes relationships truly thrive, not just survive? In this episode of Grow the Good, I sit down with Suzie Pileggi Pawelski, positive psychology expert and co-author of Happy Together: Using the Science of Positive Psychology to Build Love That Lasts, to explore how strengths, gratitude, and intentional effort create lasting connection.

Suzie shares her evidence-based framework for building flourishing relationships using character strengths, gratitude, and virtue. We talk about how to balance differences, embrace vulnerability, and move beyond “utility-based” love into Aristotelian “love of goodness.” I also share some of my own reflection, from learning to appreciate my husband Matt’s different strengths, to maintaining intimacy while raising kids.

If you’ve ever wondered how to bring more meaning, patience, and joy into your relationships (romantic or otherwise), this conversation offers both science and heart.

Top 5 Takeaways:

1. Relationships Thrive on Strengths: Knowing and celebrating your and your partner’s character strengths deepens understanding and connection.
2. Balance and Awareness Matter: Overusing or underusing strengths can create friction, mindful awareness and communication are key.
3. Gratitude and Vulnerability Build Trust: Truly receiving appreciation (without deflecting!) strengthens intimacy.
4. Aristotelian Love = Love of Goodness: Building virtue-based relationships elevates love beyond utility or pleasure.
5. Relationships Require Practice: Like going to the gym, thriving relationships take ongoing intention, curiosity, and growth.

LINKS

Learn more about Suzie https://www.suzannpileggi.com/about/

Read Happy Together https://www.suzannpileggi.com/author2/#happy

Listen to Love in Your Golden Years https://www.audible.com/pd/Love-in-Your-Golden-Years-Audiobook/B0FJ2V1WL5?source_code=ASSGB149080119000H&share_location=pdp

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

Today I’m sitting down for an honest reflection about something I’ve been moving through lately: change, identity, and social connection.

As I’ve transitioned away from professional mountain biking being the center of my identity, I’ve been exploring how to define value beyond performance, productivity, or outside validation. It’s been a humbling and deeply human process, one that I know so many of us can relate to.

In this episode, I share some personal stories, research on well-being and mattering, and practical tools to help you strengthen your sense of connection and self-worth. We’ll talk about how belonging shapes our mental health, why asking for help takes real courage, and how to reconnect with the parts of yourself that don’t depend on achievement.

If you’ve ever questioned your worth, struggled through a life transition, or wondered where you fit, this conversation is for you. Let’s grow through it together.

LINKS:

- Embracing Life Transitions with Ilene Schaffer
- Adult Children of Emotionally Immature Parents by Lindsay Gibson
- The Power of Mattering by Zach Mercurio
- Subscribe to the newsletter 

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

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities.

I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged.

Here's what you'll learn:

• Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities.
• Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment.
• Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded.
• Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress.

Other meditations:

- Moving meditation to combat self-criticism
- Moving meditation for your next ride

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

What if resilience isn’t enough?

In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under pressure, navigate transitions, and build a more grounded sense of identity.

We unpack the difference between resilience and antifragility, how to reframe volatility as a feature, not a flaw, of growth, and why thriving requires both distress tolerance and meaning. Whether you’re an athlete, a high performer, or simply someone who wants to show up better in life, this conversation will expand how you think about potential, identity, and well-being.

Top 5 Takeaways:

1. Antifragility vs. resilience: Resilience helps you bounce back; Antifragility helps you grow stronger through challenge.
   
   
2. Thriving = pleasantness + distress tolerance: True thriving includes discomfort and meaning, not just happiness.
   
   
3. The 4-Lens Framework: Understand yourself through cognitive (top-down), physiological (bottom-up), environmental (outside-in), and values-based (inside-out) perspectives.
   
   
4. Identity beyond performance: You are not just what you do. Growth requires detaching self-worth from achievement.
   
   

Volatility as opportunity: Change, uncertainty, and stress can be leveraged for transformation if you engage intentionally.

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

THIS EPISODE IS A GROW THE GOOD REPLAY // 

I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener.

As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication.

In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset, and ultimately, improve your relationships through the power of mindful communication. Struggle with small talk? Stick around and I’ll share some tips to spark conversation in any setting.

Throughout the episode, we'll draw upon insights from various books on parenting, relationships, and communication, such as nonviolent communication and growth mindset talk. I'll also share my own personal experiences and observations, shedding light on the practical application of these concepts.

So, are you ready to supercharge your communication skills and revolutionize your relationships?

Here’s a breakdown:
- Managing conflict with non-violent communication
- Respond with a reflection
- Asking open-ended questions
- Use both/and thinking for feedback and discussion
- Affirmation when giving compliments
- Validate emotions
- Practice active constructive response
- Plus, conversation starters

LINKS
* Check out my newsletter for productivity, mindset, and mental skills
* Read more about the Harvard Study of Adult Development

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