The Motivation Mindset with Risa Williams

Do you have trouble saying "no" to things around the holidays? Do you rush around trying to keep everyone happy at the expense of your own mental, emotional and physical wellbeing? In this episode, Risa Williams and Erica Curtis discuss how to have healthy holiday boundaries and look at what you value the most during the holidays, to avoid tipping over into stress.

They discuss:
-Overbooking and how to avoid it
-How to look at where you're spending your time during the holiday season in a calmer way
-Adjusting your expectations for what you can realistically accomplish
-Going back to your own values a little more intentionally and allowing yourself space to reset and rest along the way

On behalf of everyone at The Motivation Mindset, we wanted to wish you all a very happy holiday season and a wonderful 2024! 

Join Risa's Get Stuff Done: Goals Group on January 19th at 9 1m PST
and order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 on amazon today: https://www.amazon.com/Motivation-Mindset-Journal-Guided-Planner/dp/B0CNXSHWNX

Hosts: Risa Wiliams, www.risawilliams.com, and Erica Curtis,  www.therapywitherica.com

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

Do you ever feel your stress spike on Sunday night because of everything you're thinking about doing the following week? Do you often find yourself fighting off the "Sunday Scaries" - that anxiety that tends to occur at the end of the weekend?

Risa Williams talks to podcast host, mom and dentist, Toni-Ann Mayembe of Real Happy Mom Podcast, about The Sunday Scaries, and how we can set ourselves up in an easier way for Monday morning. They talk about establishing a Sunday routine to help you bring down your end of the weekend stress...

They discuss:
-Weekend routines and reviews
-The Sunday Night Prep (from Toni-Ann's workbook)
-The Task Intensity Meter (from Risa's book, The Ultimate Time Management Toolkit)
-Food prep and other ideas for organizing your Sunday night

Learn some tips and tricks for easing into that work week...

Be sure to pick up a copy of The Motivation Mindset Journal: Your Guided Goals Planner for 2024! It's in stores now and on amazon... help support the show and receive a beautiful creative planner for setting goals for the new year!

If you'd like to enter our DOUBLE PODCAST GIVEAWAY and win a copy for free, find the giveaway post on instagram @risawilliamstherapy and leave a comment before 12/19/23.

Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy
Guest: Toni-Ann Mayembe, @realhappymom, www.realhappymom.com

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

How can having a weekly routine set you up to focus on what you need to do more effectively? In this episode, Risa Williams invites back Wally Rashid, CEO of Woodland Pulse, to discuss Weekly Routines. They talk about ways you can set yourself up in the beginning of the week to complete things you need to do, as well as how to do a weekly review for the next week, to set your intentions going forward.

Tools discussed on this episode:

-The Weekly Post-It from Risa's book, The Ultimate Time Management Toolkit.
-Weekly Reviews
-Planning things out by how much mental energy you have
-Flow state and getting in and out of it throughout the day
-Different tricks and tips to find your focus

-Order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools (like The Weekly Post-It and Weekly Review) discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today!

-Join the Get Stuff Done: Goals Group! The next meeting is Dec. 15th. Sign up at risawilliams.com or patreon.com/risawilliams.


Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy.
Guest: Wally Rashid, woodlandpulse.com.

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

In this episode of The Motivation Mindset, Risa Williams and Erica Curtis discuss "hygge" and the art of "coziness." What is the psychological feeling of cozy and how do we create it for ourselves? How do we become more mindful and present about feeling cozy during the winter months?

They talk about:
-Learning to label feelings of cozy as they're happening
-What Hygge means and and how we can adopt it into everyday life
-How feeling "cozy" affects our nervous system and moods
-Nervous system regulation strategies
-How to slow down on purpose when you need to

Terms discussed: "Hygge," a Danish word for the feeling of coziness, warmth and connection during the winter, cognitive reframing from CBT therapy.

Check out THE MOTIVATION MINDSET JOURNAL: YOUR GUIDED GOALS PLANNER FOR 2024, a great holiday gift and goals planner for the upcoming year! Inspire someone with this wonderful, creative journal full of beautiful illustrations and goal-setting techniques. Visit: risawilliams.com or buy here: https://www.amazon.com/dp/B0CNZ7J7TB.

The next Get Stuff Done Goals Group meets on Dec. 15th, join in the fun! Sign up at risawilliams.com.

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest Host: Erica Curtis, www.therapywitherica.com, @ericakcurtis

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

In this special holiday episode, Risa Williams and Erica Curtis discuss gratitude and appreciation. Why is gratitude so important for us to practice on a daily basis? Studies have shown it helps our immune systems, our moods, our hearts, and even our cholesterol levels! But how do we practice it in a way that we will actually feel it?

They discuss:
-Daily acts of gratitude
-Appreciating yourself and others on a regular basis
-Learning effective ways to say thank you
-Journaling tools that can help you practice gratitude
-The effects of appreciation on our bodies, nervous system, and brains

Get ready for Thanksgiving by practicing saying "thank you" with this episode...

And a big thank you to all the listeners from all over the world out there. We appreciate you!

-Order The Motivation Mindset Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire.

-Join the Get Stuff Done: Goals Group! It meets every month on zoom. Sign up at risawilliams.com or patreon.com/risawilliams.

-Happy holidays,  everyone!
Hosts: Risa Williams, risawilliams.com.
and Erica Curtis, therapywitherica.com.

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

Have you ever wanted to switch careers but fear and anxiety stopped you from moving? Did you ever feel like you're on the wrong track with things but you didn't how to make the leap over to something new that you enjoyed more?  Then, this episode is for you. Risa WIlliams talks to Wally Rashid, the founder of Woodland Pulse, who followed his bliss and switched over from a career in medicine to running his own business selling plants and plant decor. They discuss career transitions and what this tends to stir up in people, psychologically, and how we can navigate our own fears of the unknown.

They discuss:
-Visualization tools such as "visioning," and Risa's tool, "The Future Photo" from The Ultimate Self-Esteem Toolkit
-Confidence and self-esteem boosting strategies
-The Stoic Method of Productivty
-Timelines and Deadlines
-Picturing what you want to feel

Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy
Guest: Wally Rashid, www.woodlandpulse.com

**Join Risa's Get Stuff Done: Goals Group - the next one happens on Nov. 17th and you can sign up at any time at  patreon.com/risawilliams. Join Risa's newsletter to get 50% off the group today.

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

Do you ever have trouble switching gears and transitioning from one thing to the next? Do you feel like it can be stressful to have to go in and out of different modes?  Do you find it's hard to contain emotions effectively and then have to transition into work or other responsibilities?  Join Risa Williams as she talks to Mollie Volinsky,  LCSW, and owner of Juniper Therapeutic Services in Portland, Maine. They discuss how to apply EMDR techniques to managing your time, and how to "compartmentalize" your time in more effective ways that help you keep your calm.

They discuss:
-EMDR (eye movement desensitization and reprocessing) therapy
-Time Containers (from Risa's book, The Ultimate Time Management Toolkit)
-Visualization: The Future Movie (Mollie's tool)
-Somatic exercises

Host; Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Mollie Volinsky, LCSW, www.junipertherapeuticservices.com

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

What is the difference between taking a regular photo and taking a "mindful photo"? Are selfies pulling us out of the present moment or getting us into it?  And how can we use taking photos on our phones more deliberately to calm us down each day?  Explore the fascinating subject of using daily photography as a calming tool with Risa Williams and Erica Curtis.

They'll talk about:
-What a mindful photo is
-How scrolling through photos may be affecting your daily moods
-How to create a photo journal for everyday life
-What studies show about how photography influences our brains

And, if you're feeling inspired, enter our "Mindful Photo Contest" by visiting @risawilliamstherapy or @ericakcurtis on instagram and finding our Giveaway Post. You can win a chance to attend my Get Stuff Done: Goals Group (10.20) for free! Check out the details on instagram.

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Co-Host: Erica Curtis. www.therapywitherica, @ericakcurtis

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

How is your relationship with money? Do you feel like you have enough of it or do you feel like you always need more of it? Do you feel like you're worth money or do you feel like money doesn't like you ? Let's look at what's often a stress-inducing subject and try to lighten up the way we're seeing it, so that we can help ourselves get to happier place with the idea of money.

In this special episode, Risa Williams talks to Sepideh Saremi, a licensed social worker, executive advisor and the founder of Run Walk Talk therapy, about how to unpack our relationship to money and get into a more helpful money mindset.

They discuss:
-How your early relationship with money might be affecting you now
-How to start to see money as a tool that can help you
-How to reframe some old ideas about money that might be holding you back

Tools discussed: The Seesaw from Risa's book, The Ultimate Self-Esteem Toolkit, Happy Money by Ken Honda

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Sepideh Saremi, LCSW, www.runwalktalk.com, @runwalktalk

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

Have you taken yourself out on an "artist's date" recently? Do you struggle to find time in your busy schedule to do anything creative?

In this special episode of The Creative Toolkit, Risa Williams talks to Miguel Chavez, a TV actor, and Mike Sonksen, a professor and poet, about how to create space to get creative. We're all so busy these days, how do we find a consistent space to let our ideas out and to get in an artistic mindset? How do we honor the creative sides of ourselves without letting stress and fear shut us down?

• Learn ways to find more time in our busy schedules to work on creative projects more often
• How to mentally prep your brain to get in the artistic mindset
• Finding "The Sacred Space" to get creative
• Making a "Grand Gesture" where you raise the stakes on purpose
• Setting intention before you begin
• Timers and deadlines
• Why you should take yourself on an artist's date

Tools/People discussed: Deep Work by Cal Newport, Maya Angelou, JK Rowling, Save the Cat by Blake Snyder, The Artist Date from The  Artist's Way, Natalie Goldberg, Risa's tool: The Inspiration Journal from The Ultimate Self-Esteem Toolkit.

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Co-Hosts: Miguel Chavez, @miguelleehimself, Mike Sonksen @mikethepoetla

Support the show

For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.