The Motivation Mindset with Risa Williams

Do you often feel like you're holding up a bunch of spinning plates in the air and if you step back for a second, they will all crash down? Do you feel like you need to hold a million bits of information in your head to the point of weekly exhaustion and burnout? Risa Williams talks to author, Lori Oberbroeckling, about the "invisible mental load" that parents carry and how it can often lead us into overwhelm, exhaustion and burnout.

They discuss:

-How parents (moms especially) are sometimes tasked with carrying around all the information for the week for the whole family as well as all the steps of daily tasks for everyone to complete

-How the "invisible load" increases our exhaustion and often leads to frustration, conflict, and stress

-How to start to delegate tasks to relieve some of the "mental load" and different approaches for doing this

-Risa and Lori share their own "micro-break" tools where you bring down the stress by doing fun activities for five minutes at a time

-How to schedule breaks and space to unwind into your week as priorities for your own wellbeing and self-care

**Risa will be speaking at Lori's Supermom Summit on June 1st as well as at Katie Kimball's Life Skills Now Camp in June and you can sign up for both at the links here:  https://bio.site/risawilliams or at risawilliams.com/writingmedia. Sign up today - it's free!**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Lori Oberbroeckling, secretsofsupermom.com, @secretsofsupermom

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 we teach kids and teens everyday life skills in ways that actually stick? In this episode, Risa Williams talks with life skills expert Katie Kimball about a simple three-step approach to help kids and teens build confidence, responsibility, and independence through completing everyday tasks and projects at home.

They discuss:

-Intrinsic and extrinsic motivation tools

-Collaborating as a team on a system and framework for everyday tasks and chores

-Setting up expectations, rewards, and weekly check-ins

-Using gentle questions and compassion as a way to gently guide our loved ones to figure out the next step forward with tasks

-Taking a long-term learning approach by creating consistent weekly habits over many years

-How learning and practicing life skills can reduce our kids' and teens' anxiety

**Sign up now for Katie's Life Skills Now Summer Camp and hear Risa's presentation on Time Tools for Teens as well as 70 other life skills videos by experts on various subjects for both younger kids and teens! It's free and you can access it here: https://raisinghealthyfamilies.com/motivationmindset or at risawilliams.com**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Katie Kimball, raisinghealthyfamilies.com, @raisinghealthyfamilies

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 have that one cluttered desk drawer that's always driving you crazy? Or that old can opener that just doesn't work any more but you keep trying to use it anyway? What if we told you that these tiny little daily frustrations may be holding you back from experiencing little bursts of delight and joy each day? Risa Williams is joined once again by book author and Ted Talk speaker, Jodi Wellman, to discuss "tiny life tweaks" and how to improve your life by fixing really tiny little things that are getting in your way.

They discuss:

-The idea of "letting go" of stuff that's holding you back to allow room for little dally joys and delights

-How our stuff sometimes represents the past and the future and might be keeping us from living in the "now"

-"Swedish Death Cleaning" and how to embrace the "impermanence of stuff"

-Procrastination and clutter and how it starts to stress us out each day

-Applying positive psychology concepts to form healthier relationships with our daily habits and daily stuff

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Jodi Wellman, fourthousandmondays.com, @fourthousandmondays

**This month, Risa will be guest speaking at Katie Kimball's The Life Skills Now Summer camp for kids and teens and you can join for free! Risa will also be speaking at The Supermom Summit in June, sign up for both here: https://bio.site/risawilliams or at risawilliams.com/writingmedia**

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.

With the constant onslaught of fear-inducing news coming at us each day, how can we keep ourselves regulated and calm enough to do what we need to do? Risa Williams is joined again by CBT expert, psychologist, podcast host, and book author, Dr. Scott Waltman, to discuss how to notice when our doomscrolling tendencies might be derailing us from being present in our daily lives.

They discuss

-Self-compassion and why its non-negotiable right now

-Using methods from grief therapy to navigate the emotions you might be experiencing from reading daily headlines

-Figuring out different ways you can be more deliberate about when you're checking the news and when you're being more intentional about taking breaks from it

-DBT Skills of "Participate" and "Opposite Action" and how they can be applied to daily doomscrolling habits

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Scott Waltman, @socraticmethodcbt, www.newharbinger.com/author/scott-waltman

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, Risa Williams invites participants from the Tiny Wins Workshop to join her in a conversation about how tracking their small daily wins over four weeks led to meaningful, lasting change. Featured guests include author and educator Ezra Werb, author and tutor Judy O’Kelley, and her daughter, Kelsey O’Kelley.

We discused:

-How noticing and tracking tiny wins helps you recognize the real progress you’re making

-Why breaking tasks into the easiest and smallest first step forward can make it easier to start when you feel really stuck in place

-The unexpected benefits of starting to acknowledge the small steps you're taking each week

-How to bring the concept of “tiny wins” into your work with others—and into the way you reflect on and talk about your week with friends and family

Thank you so much, Ezra, Judy and Kelsey for taking the Tiny Wins Workshop, and for sharing all your insights and wisdom on the show today!  If you'd like to take the Tiny Wins Workshop, it's an online self-guided course, that you can take at 50% off today at risawilliams.com - just for listeners of The Motivation Mindset - use code: TINYWINS26 at checkout.

**Big thank you to everyone who came to Risa's Find Your Calm Workshop this past weekend at The Huddle / Google Visitor Experience called Tiny Calm, Tiny Wins! And thanks to The Huddle for organizing the event. Risa Williams will be back at the Huddle on October 23rd doing a Find Your Creative Spark workshop with Mike Sonksen, hope to see you there!**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guests: Ezra Werb, Judy O'Kelley, Kelsey O'Kelley

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 found yourself stuck in a rut, unable to motivate yourself to take the next step forward? Risa Williams talks with ADHD-ish host Diann Wingert about navigating ADHD inertia and finding the energy to start tasks. 

They also discuss:

 -Diann's START-STOP-SHIFT method that provides an easy method for figuring out where you need to go next

- How to recognize when you’ve done enough on a project and how perfectionism often leads to procrastination

-Why self-talk plays a crucial role in motivation

-Where people with ADHD tend to struggle when they have to transition between different energy states

If you're feeling stuck with things you have to do, this is such an important episode to tune into - even if you don't have ADHD.

**Risa will be at The Huddle at the Google Visitor Experience in Mountain View on APRIL 12th at NOON doing a FIND YOUR CALM: FAMILY WORKSHOP! It's free and open to the public, there will be fun calming down art activties and free books and tote bags for the first 25 attendees. RSVP to reserve your spot here: https://rsvp.withgoogle.com/events/tiny-calm-tiny-wins-a-family-workshop-with-risa-williams**

**Congrats to Sharon Volner, winner of the Double Book Giveaway! Hope you like Dr. Mary Poffenroth's book, Brave New You, and Risa's book, Get Stuff Done Without the Stress!**

Host: Risa Williams, risawilliams.com @risawilliamstherapy

Guest: Diann Wingert, diannwingertcoaching.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 like your work is never quite “good enough,” so you keep pushing yourself until you’re completely burned out? Do perfectionistic tendencies sometimes make it hard to relax or try new things without worrying about mistakes? If so, this episode is for you. Risa Williams sits down with mental health counselor and DBT specialist Stephanie Van Schaick to talk about perfectionism and how to find the “Good Enough Zone” when approaching the tasks and projects in your life.

They discuss:

-Risa's tool: "The Good Enough Zone" from The Ultimate Time Management Toolkit and how to find what that is for you

-Stephanie's "70% Rule" and how to remind yourself when you've reached this marker and let things go afterwards

-How perfectionism is tied into self-esteem and self-talk about what we're doing

-The DBT tool: "Building Mastery" where we allow ourselves to be beginners at things we're doing and build our skills slowly over time

-How perfectionism affects our energy management and often takes our energy away from things that really need our focus and energy to manage

-How perfectionism is often a really sneaky form of procrastination (as discussed in Risa's book, The Procrastination Playbook)!

**NEW EVENT: Risa will be returning to The Huddle/Google Campus in Mountain View on April 12th at noon to do another FIND YOUR CALM: FAMILY WORKSHOP! She will read a copy of her new kids' book: What Calms You Down? and she'll guide kids through a "calm treasure box" art activity, and then, teach grownups her Tiny Wins Practice for tracking tiny wins towards goals. First 25 people receive a custom tote bag with two free books by Risa inside! Visit @risawilliamstherapy and @visitgoogle to RSVP. It's a free event!**

**NEW KIDS BOOK: What Calms You Down? Written and illustrated by Risa Williams, this early-learner picture book is great for teaching young ones calming down skills: https://www.amazon.com/What-Calms-Down-Risa-Williams/dp/B0GQZ896L9**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Stephanie Van Schaick, StateOfBalanceMentalHealthCounseling.com, @stateofbalanceforlife

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 we learn to better navigate and manage the fears that arise in everyday life? Risa Williams speaks with fear expert, biopsychologist, TED Talk speaker, and author Dr. Mary Poffenroth about how to recognize fear as it begins to surface and how to use neuroscience based tools to calm ourselves more effectively in the moment.

They discuss:

-Learning The R.A.I.N. Method for developing an awareness of what fear looks and feels like in our bodies

-The difference between fictional fear and factual fear

-Subtle cues your body might be showing you that you're feeling more fear than you think

-How to recognize what type of fear you're feeling using an easy tool

-Neuro-hacks for calming yourself down in the moment based on evidence-based research that you can practice today!

**Double book giveaway: Win a copy of Dr. Mary Poffenroth's book, BRAVE NEW YOU, and Risa's book, GET STUFF DONE WITHOUT THE STRESS by entering our book giveaway TODAY at:

https://kingsumo.com/g/m44669m/win-a-signed-copy-of-brave-new-you-get-stuff-done-without-the-stress 

Winner will be announced on the March 13th episode of The Motivation Mindset. Good luck!**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Mary Poffenroth, marypoffenroth.com, @marypoffenroth

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.

Where do couples tend to get stuck and bogged down in their daily communication with each other? How do we fall into the trap of criticizing and nagging when we actually just want to create positive change and grow together? Risa Williams talks to DBT expert, Dr. Marcus Rodriguez, on validation and communication skills people can use when they're in long term relationships.

They discuss:

-How to use positive reinforcement to influence positive changes in behavior

-Where we tend to get stuck in our requests and demands with others

-Tools to try when direct communication isn't working and accepting things "as is" isn't working either

-How validation is one of the most important tools for developing understanding and awareness of each other

**Congratulations to Jess Fiedler winner of our Double Book Giveaway! Jess will be receiving Dr. Scott Waltman's book, The Stoicism Workbook, and Risa's new planner, The Tiny Wins Journal - thanks to everyone who participated on instagram!**

**Check out Risa's new online self-guided digital class: The Tiny Wins Workshop! It's on patreon now at a discounted price and there are 9 slots available at the early bird price: patreon.com/c/risawilliams. You can also take the class on Skool and at risawilliams.com***

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez

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 tend to fall into the role of "rescuer" in your relationships? Or are you the one who tends to need the rescuing? Risa Williams talks to Dr. Scott Waltman about the ideas of "rescuing" and "people pleasing" and how we can get stuck playing roles that we might want to change in relationships.

They discuss:

-How people can fall into the roles of "rescuer", "persecutor" and "victim" in relationships and the conflicts that can stem from this triangle

-When "people pleasing" crosses a line into playing the role of "chronic rescuing"

-How to meet people where they're at and start to teach them the skills they need to grow 

-Understanding your own circle of control and when you're overextending yourself

-Embracing awareness, balance, and a growth mindset to help create positive changes in your life

***DOUBLE BOOK GIVEAWAY: Leave a comment on our double book giveaway post @risawilliamstherapy to win a copy of Dr. Scott Waltman's book: The Stoicism Workbook and Risa's new book: The Tiny Wins Journal. Winner will be announced on the 2/19 episode of The Motivation Mindset***

Host: Risa Williams, @risawilliamstherapy, risawilliams.com

Guest: Dr. Scott Waltman, @socraticmethodcbt.com, www.newharbinger.com/author/scott-waltman

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.