The Motivation Mindset with Risa Williams

In this MM Podcast segment of "The Brain Boost," Risa Williams and co-host Erica Curtis discuss how important breathing is to regulating our brains and our nervous systems, how we can use deep conscious breathing to regulate our daily stress more intentionally, and what to do when you find yourself struggling to take deep breaths throughout the day.

They discuss:
-The Polyvagal Vagal Theory by  Dr. Stephen Porges
-Vagus Nerve Calming techniques
- Mark Devine and Box Breathing
-Understanding "neuroception"

Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy
Co-Host: Erica Curtis, LMFT, www.therapywitherica.com, @ericakcurtis
Book: The Ultimate Toolkit Books by Risa Williams and Art Therapy Activities for Kids by Erica Curtis.

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 segment of the show called "The Time Lab - Expert Edition," expert guests return to the show to try out a productivity tool for themselves and report the results. Joining Risa Williams are Trevor Stockwell, leadership coach and author, Ezra Werb, an educational therapist, Erica Curtis, a therapist and author and Tšhegofatšo Ndabane, a writer and PR strategist.

They test out "Habit Stacking" from the book, Atomic Habits, where they try to add a new habit onto an existing one.

How did habit stacking work for all of them and did anyone successfully create a new habit pathway in their brains? Listen and find out how the experts did!

Discover a few new  and fun ways to cue up your brain to form those new daily habits that will lead you towards your goals...

Tools discussed: Habit Stacking from Atomic Habits by James Clear, The First Step Prep from Risa's books, The Ultimate Self-Esteem Toolkit and The Ultimate Time Management Toolkit.

Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy
Guests: Trevor Stockwell, Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane. Learn more about episodes and guests at www.risawilliams.com/podcast.

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

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 episode of the show called "The Daily Tune-Up,"guest co-host Stevon Lewis and Risa Williams talk about the subject of "overworking" and how people tend to  beat themselves up with their own unexamined beliefs about what "success" means.

They explore:
-Examining your definition of "success" and why it feels like you never get stuff done
-Challenging your ideas of other peoples' success and learning to see it from a different perspective that can help you feel better about yourself and others
-Learning to celebrate little things you do each week as a way to boost your feelings of self-esteem and accomplishment

Books/tools discussed: The Ultimate Self-Esteem Toolkit and The Ultimate TIme Management Toolkit by Risa Williams and The Acknowledgment Journal by Stevon Lewis, books by Albert Ellis, and Deborah Tannen.

Host: Risa Williams, LMFT., www.risawilliams.com, @risawilliamstherapy
Guest Host: Stevon Lewis, LMFT, www.stevonlewis.com, @stevonlewismft

If you're enjoying these episodes, come to Risa's Time Management Master Class on May 20th! Sign up at www.risawilliams.com.

Check out future episodes of The Daily Tune-Up where Stevon Lewis will return as a guest co-host!

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

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, Risa Williams discusses burnout with Tšhegofatšo Ndabane, a writer and PR strategist, who shares her own personal experience with navigating burnout.

They talk about:
-What burnout looks like
-What burnout can feel like
-How to navigate burnout when you're experiencing it
-"Hustle Culture" and how it keeps us feeling "unproductive" a lot of the time
-Steps people can take to start being kinder and gentler towards themselves when they're feeling overwhelmed, fatigued and burnt out

Tools discussed; Tools from Risa's books, including The Ultimate Self-Esteem Toolkit. Affirmation Requests (Tšhegofatšo's tool).

Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy
Guest: Tšhegofatšo Ndabane, www.hustlingwriters.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 special episode called  The Time Toolkit, Trevor Stockwell joins Risa Williams to talk about forming new habits in order to achieve goals.

The discuss habit stacking, getting intentional about your goals, and establishing daily routines that get you in the flow, as well as how people sometimes get stuck at the starting line with forming new habits.

Tools and references discussed: The First Step Finder (from Risa's book, The Ultimate Time Management Toolkit), Habit Stacking, and the concept of "Flow" (termed by M. Csikszentmihalyi).

References mentioned: Dr. Ned Hallowell, BJ Fogg, and Atomic Habits by James Clear.

Host: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapy
Guest Co-Host: Trevor Stockwell, www.trevorstockwell.com, @tsleadershipdev

If you're enjoying these episodes, please consider donating a cup of coffee to the show here: patreon.com/risawilliams.

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 Brain Boost episode of the show, Risa Williams and Erica Curtis talk about spring cleaning and organization. They discuss our relationship to stuff, how we tend to accumulate too much stuff,  creative ways to start to clean and organize in "chunks," and riding out the emotions that sometimes come with letting stuff go.  Risa also announces the winner of the double podcast giveaway (follow Risa @risawilliamstherapy for the next giveaway)!

Tools discussed on the show: Cleaning grid (Erica's tool), Small goals steps and The Task Dessert (from Risa's book The Ultimate Time Management Toolkit), Stuff Limbo Box (Risa's tool), and journaling tools from both Risa's books and Erica's books.

Ideas and references discussed on the show: Nervous system regulation, decision fatigue, minimalism, organizational psychology, Adam Grant, The Ultimate Time Management Toolkit by Risa Williams and The Innovative Parent by Erica Curtis.

Other episodes referenced: Episode 20: Decluttering with Deanna Yates.

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

If you're enjoying these episodes, please consider leaving a review on Apple podcasts or donating a cup of coffee to the show: www.patreon.com/risawilliams.

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.

As part of "Spring Cleaning Month,"  Risa Williams talks to organizational expert Deanna Yates about decluttering our homes and our time. Deanna Yates is the podcast host of Wannabe Minimalist and helps families develop organization systems on her website, Wannabe Clutter Free.

They discuss ways to do easy weekly organization that won't cost you a lot of time, but can change the way you look at tidying up. Also discussed are ways that leaning into minimalism can help free up your mental energy a little more.

Tools discussed: Stuff Round-up (from Risa's book, The Ultimate Time Management Toolkit), The Power Tidy and Clutter Basket (Deanna's tools).

Episodes referenced: Wannabe Minimalist episode with Risa Williams, Ep. 130.

Host: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com

Guest: Deanna Yates, wannabeclutterfree.com, @wannabeclutterfree, pinterest.com/wannabeclutterfree.

Enter our double podcast giveaway to win a copy of The Ultimate Self-Esteem Toolkit and a decluttering session with Deanna Yates! Follow us @risawilliamstherapy and @wannabeclutterfree and follow the rules on the contest post before 4/11/23.

If you're enjoying these episodes, please consider leaving a review on Apple podcasts or donating a cup of coffee to the show by visiting: www.patreon.com/risawilliams.

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 MM Podcast, Risa Williams celebrates the worldwide release of her newest book, The Ultimate Self-Esteem Toolkit, with special guest, Stevon Lewis, and they discuss self-esteem boosting tools. Stevon Lewis is a licensed therapist, the author of "The Acknowledgment Journal" and the podcast host of "How to Talk to High Achievers About Anything." They discuss how to challenge negative thoughts and beliefs by investigating them with a few practical tools and techniques.

Learn a few new strategies to turn your mindset around and get back on track faster...

Tools mentioned: Thoughts on Trial (from Stevon's book, The Acknowledgement Journal) and The Evidence Investigator (from Risa's book, The Ultimate Self-Esteem Toolkit).

Other episodes mentioned: The Daily Tune-Up (future segments of the show which Stevon and Risa co-host).

References mentioned: REBT Therapy (Rational Emotive Behavioral Therapy) and Dr. Albert Ellis.

Host: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com.

Guest: Stevon Lewis, LMFT, stevonlewis.com, @stevonlewismft.

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 episode of The Motivation Mindset Podcast called The Time Toolkit, Risa Williams shares new tools from her brand new book, The Ultimate Self-Esteem Toolkit: 25 Tools to Boost Confidence, Achieve Goals and Find Happiness, which is in stores this week. She discusses how learning to talk to ourselves in gentle, kinder ways on a daily basis is so important to our brains and bodies to do.

To help celebrate the launch of the new book, Risa gives a sneak peek into the book, starting with: 5 Ways to Improve Your Self-Esteem and Confidence.

Tools Discussed on the show: The Self-Talk Meter, The Evidence Investigator and The Introduction from Risa's new book: The Ultimate Self-Esteem Toolkit.

Get the book here: https://us.jkp.com/products/the-ultimate-selfesteem-toolkit

Win a free signed copy of the book by visiting the book giveaway post on instagram @risawilliamstherapy this week!

Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapy, theultimatetoolkitbooks.com.

(All tools discussed on the show are meant for educational purposes only and not as a replacement to medical care or psychotherapy).

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, Risa Williams talks to Dr. Tarryn MacCarthy, a speaker, podcast host of "The Business of Happiness" and an orthodontist who leads wellness retreats for doctors and dentists, about self-awareness.  

They discuss:
-How can we become more aware of what we value each day?
-How can we become more aware of happy moments as they happen?
-And how can we become more aware of stress and bring it down by using a few easy tools each week?

From de-stressing each day to savoring happiness, Dr. MacCarthy and Risa explore how to start feeling better in the here and now.

Tools discussed on the show: Breathing Breaks, The Stress Ruler and Rack Focus (from Risa's book The Ultimate Anxiety Toolkit), Time Buffers, The Frustration Surfboard, The Calm Center  (from Risa's book: The Ultimate Time Management Toolkit), The Glass Elevator (Dr. MacCarthy's tool), grounding techniques, NLP tools, and meditation.

Other podcasts referenced: The Business of Happiness: Episode #185, Time Management with Risa Williams.

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Dr. Tarryn MacCarthy, www.thebizofhappiness.com, @thebizofhappiness.

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.