The Motivation Mindset with Risa Williams

Are you feeling stuck and overwhelmed by the small space you're living in? Do you want to get more organized but there just isn't enough room to navigate it all? Risa Williams speaks to organizational expert and Small Spaces coach, Khrystyne Jaspers, about handling living in tight quarters and how we can cultivate gratitude and appreciation for the small spaces we're in.

They discuss:

-Shifting into a mindset that lets you feel appreciative of what the small space gives you

-Leaving empty spaces in rooms, drawers, and spaces to feel more freedom and calmness in everyday life

-Learning emotional regulation skills to navigate small spaces together as a family and to bring the stress levels down

-What to keep and what to let go of, going back to your values and what's important you in your space and in your life at this time

Host: Risa Williams, risawilliams.com @risawilliamstherapy

Guest: Khrystyne Jaspers, khrystynejaspers.com, @khrystynejaspers

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 unmotivated by the monotony of the work week and wish you could have a little more fun at work? Well, this episode is for you! Risa Williams talks to Dr. Alexis Hope, co-founder of Focused Space, about how to find the fun in your work week again. They discuss different tricks for getting yourself to focus in fun new ways when you're feeling unmotivated and stuck on what you need to do.

They discuss:

-Risa's Hats Method from Get Stuff Done Without the Stress: How to switch between roles you have to do intentionally to help you be more present in the moment

-Alexis' "Foot Bath Method" for focusing on computer tasks that sounds as funny/fun as it is

-How connection and body-doubling often help people focus and find accountability in finishing projects and tasks

-How working on things with people you like or in positive support groups can give you that fun boost to get through things

**Risa often partners with Focused.space to do workshops and talks, check them out for body-doubling sessions!**

**And if you're in Los Angeles this Saturday, come to Village Well Bookstore in Culver City on May 24th at 6 PM and say hi to Risa! She'll be part of a local authors' night book signing and she'll be signing copies of Get Stuff Done Without the Stress and her new kids' book, Max and The Imaginary Tree!**

**Congratulations to Stephanie Van Schaick, winner of the double book giveaway contest @risawilliamstherapy - Stay tuned for more giveaways soon!**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Alexis Hope, www.focused.space, @focused_space

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 your kids struggle to sleep and calm down at bedtime? Well, Risa's did too! That's why she came up with a story, Max and the Imaginary Tree, that she told her own kids when they were little to teach them how to relax by taking big deep breaths. Risa is joined by her co-author and friend, Erica Curtis, and they discuss their new kids book, Max and The Imaginary Tree, which is part of a book series they are launching called: The Calm Kids Collection. This collection teaches kids easy mindfulness tools to calm down that they can practice with parents, friends or in school settings.

In this episode, Risa and Erica discuss:

-Easy ways we can teach kids to use visualization to remember to breathe in and out

-Fun ways we can teach kids to calm down using colors they see around them

-How learning these skills as parents helps us co-regulate our nervous systems with our kids

-Everyday calming down skills we can teach our kids and remember to do ourselves more often!

**BOOK GIVEAWAY! Win a copy of MAX AND THE IMAGINARY TREE and Risa's new book, GET STUFF DONE WITHOUT THE STRESS by entering the book giveaway contest on instagram @risawilliamstherapy this week!**

***Celebrate today's book launch by picking up copy of MAX AND THE IMAGINARY TREE for kids in your life or by donating one to your local school and library so other kids can read it and learn about these simple tools. Buy at risawilliams.com, amazon, or your local bookstore today!***

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.

Do you tend to feel overwhelmed by the intensity of your own emotions? Do you feel like your emotions sometimes get out of control? Does fear, rejection, or guilt consume your thoughts to the point where it's very hard to move forward? Listen to this episode on emotional mastery to learn how your own perceptions are causing you to feel certain things, and how you can control these perceptions in practical ways. Risa Williams talks to psychologist and book author, Dr. Christopher Cortman, about his tools for mastering your "emotional dashboard." Dr. Cortman is the author of six books including his latest release: The Guided Imagery Cure: The Best Proven Methods for Quickly Resolving and Healing Trauma.

They discuss:

-How our own perceptions cause our feelings

-How certain emotions can be cues to you about things that are important to you 

-How to learn to let go of internal blocks that are holding you back

-How people tend to self-sabotage themselves and where this stems from

**If you happen to be in Los Angeles on May 24th at 6 PM PST, stop by Village Well Bookstore in Culver City and say hello to Risa! She'll be signing copies of her latest. book, Get Stuff Done Without the Stress, along with other local authors at Local Authors Night there. Come get a copy of her book!***

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Christopher Cortman, srqshrink.com, @drchristophercortman

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 wish you had a magic Patronus spell you could use to call upon an imaginary spirit animal to help you feel calm when you needed to? Well, we have just the visualization for you in this fun episode! Risa Williams talks to Marc Antonio, an EMDR therapist, about a Spirit Animal Visualization that people can use to feel calmer and happier feelings when they need to. They also discuss different visualization tools that can help people connect with their feelings and process them in a calmer way.

They discuss:

-Healthy forms of everyday dissociation vs. trauma triggers that involve dissociation 

-How we can use our imagination in calmer and more playful ways throughout daily life

-How using visualization can affect our nervous system, executive functioning skills, and emotional regulation

*Sign up for Risa's new subscription: Worksheets with Risa to receive a free worksheet each month from her books - patreon.com/risawilliams or @risawilliamstherapy!*

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Marc Antonio, nerdgeektherapy.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 tend to push off taking care of yourself to the bottom of your to-do list each week? In this double podcast broadcast episode, Risa Williams talks to fellow podcast host, Gabby Sanderson (of The Happier Life Project) about how we can reduce our stress in regular ways and learn to take our self-care more seriously each day. For International Stress-Awareness Month, they talk about ways we can become more mindfully aware of our daily stress and what's stressing us out so we can take small and easy steps to bring our stress down in little notches.

They discuss tools from Risa's new book, Get Stuff Done Without the Stress, including:

-The Calm Zone: Understanding your own capacity to feel calm, what this space feels like in your body, and steps you can take protect it a little more throughout the day

-Goal-Mapping: Using Risa's easy and practical three track system, how can you make your own daily self-care one of the mail goals you're working on each week?

-The Task Intensity Meter: How does knowing what tasks tend to stress you out help you form a better plan to get stuff done?

-Self-Kindness Mindset: Learning to talk to yourself in gentler ways about things you need to do...actually helps you do those very same things! Find out how...

Pick up a copy of Risa's new book at: getstuffdonebook.com, and if you happen to be in Los Angeles, stop by Village Well bookstore on May 24th at 6 PM PST to meet Risa and get a signed copy of her book! More info at: risawilliams.com.

Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and, Gabby Sanderson, @radiogabby, mypossibleself.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 over-commit to social events only to find yourself avoiding what you've just signed up to do? Do you over-explain why you can't make something and then feel overly guilty afterwards? Do you wish you had a simple formula so you could just say no to something without all the stress? Then, check out our latest episode: Setting Boundaries!

In this episode, Risa Williams talks to psychologist, Dr. Michelle Chung, about setting healthy boundaries by learning how to use a "soft no". Sharing her practical boundary-setting formulas, Dr. Chung teaches us that we can learn to take care of ourselves and our own needs in a gentle way that doesn't confuse the listener.

They discuss:

-The Soft No formula: Learning the "validation sandwich" technique

-The DEARMAN Method: Derived from DBT, Dearman teaches us how to effectively communicate our needs in a mindful way that is easy to remember

-Learning to let others feel their feelings and to let ourselves feel our own feelings too

-Why self-care is so important for refilling your own cup so you can pour out to others

--If you're in Los Angeles on May 24th, stop by Risa's newest book signing at Village Well bookstore in Culver City! May 24th from 12-2 PM: Risa will be signing copies of Get Stuff Done Without the Stress at this friendly downtown Culver City bookstore!--

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Michelle Chung, drmichellechung.com, @dr.michellechung

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 best-selling author, Jodi Wellman, about living a regret-free life. In her book, You Only Die Once, Jodi talks about practical ways we can start to look at our life from the point of view of the end of our lives, and work our way backwards to figuring out what we want to be doing right now.

They discuss:

-The Deathbed Regret Exercise: If you think about being on your deathbed, what regrets would you have about things you didn't do? And then, how can you start to move towards doing those things now?

-The Home from the Hospital Visualization: If you just returned home from the hospital after a brush with death, how would that change how you see today differently and what would this change about how you approached your everyday tasks?

-Jodi shares tools from positive psychology to help listeners start to cultivate tiny daily doses of happiness throughout everyday life more intentionally.

-How doing weekly and monthly reviews of what's important to you helps you avoid regret later.

Want to make sure you're living without regrets today? Listen to this episode and learn a few new ways of looking at your life right now...

And a big-shout out to everyone who showed up at Risa's book signing of Get Stuff Done Without the Stress at Barnes & Noble in Fullerton on Saturday - it was so wonderful to see such a happy crowd there, enjoying books!

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Jodie Wellman, fourthousandmondays.com, @fourthousandmondays

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 ADHD-ish podcast host and business coach, Diann Wingert, about time horizons, and stretching our time perspective so that we can actually accomplish what we set out to do. They discuss ways that adults with ADHD can unintentionally "shrink" their time horizons and sometimes set themselves up to feel stressed out by their own goal expectations.

They discuss:

-The idea of "time horizons" for different people, including those with ADHD

-Diann's tool, "The Reality Bridge" for forming a more reasonable time frame to do things in

-Why having a "default yes" can set our "future selves" up for stress, burnout, and overwhelm

-What a "digital parking lot" is and how to use it when your mind generates too many ideas to actually do!

-Why having a "Future Self" date is important to do consistently 

You can access Diann's time horizons worksheets here:

https://bit.ly/time-horizon-stretching-strategies

And a big congrats to Tatum Rangel from LA, winner of the Double Book Giveaway! You will be receiving Risa's new book, Get Stuff Done Without the Stress, and Colette Roy's book, Clutter and Couples in the mail! Enjoy! You can find out about the next book giveaway at instagram.com/risawilliamstherapy.

If you happen to be in LA, stop by Barnes & Noble - Fullerton on March 29th at 2 PM - Risa will be signing her new book, Get Stuff Done Without the Stress, there and giving away freebies. Stop in and say hello!

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Diann Wingert, https://bit.ly/ADHD-ish, https://podcasts.apple.com/us/podcast/adhd-ish/id1513039926

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.

It's book launch month of Get Stuff Done Without the Stress, Risa Williams' new book, and on this episode, Risa is joined by organizational expert/author, Colette Roy, to delve into the concept of "self-kindness" as discussed in the book.

They discuss:

-Why being mean to ourselves stops us from getting things done

-The challenge of becoming addicted to the "productivity of life"

-The difference in how we talk to ourselves vs. how we talk to other people

-How to walk towards big goals by taking consistent tiny steps forward

If you'd like to win a copy of Get Stuff Done Without the Stress by Risa Williams and Clutter and Couples by Colette Roy, enter our double book giveaway on instagram @risawilliamstherapy before March 17th, 2025!

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Colette Roy, www.clutterandcouples.com, @clutterandcouples 

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.