Does perfectionism sometimes hold you back from getting things done? In this episode, Risa Williams talks to classical pianist superstar, educator and performer, Alpin Hong about the role that perfectionism plays in procrastination, especially when it comes to the creative and performing arts. They also discuss how high-achievers can sometimes get in their own way with tasks they need to do.

They discuss:
-How we get in our own way with our self-talk
-The roots of perfectionism
-How to start to pivot out of perfectionism
-How sometimes we make ourselves stuck with our own expectations

Alpin also discusses his own journey with navigating his own roadblocks and career path as a performing artist. If you're feeling stuck on a task you need to do because you sometimes get in your own way, you won't want to miss this episode!

Congrats to Liz Stuck - the winner of our double book giveaway! You'll be receiving The Procrastination Playbook by Risa Williams and Working with Anger Creatively by Erica Curtis! Thanks to everyone who participated and check out Risa's instagram for more giveaways coming up.

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Alpin Hong, alpinhong.com, @alpinhong

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.

We're celebrating the release of "The Procrastination Playbook" today - it's in stores now! Erica Curtis and Risa Williams discuss super sneaky ways procrastination and task avoidance can catch us off-guard in everyday life such as, "Halfway Drift," "Procrasti-breaks," "Waiting for Motivation," "Avoidance Cleaning," and "Prioritization Problems" from Risa's new book.

They talk about:
-Things we tend to do when we are avoiding doing tasks
-Procrastination "warning signs"
-Getting nuanced about noticing our internal cues of avoidance
-How to "neutralize" everyday tasks you don't want to do
-Questions you can ask yourself to determine if you're taking a "procrasti-break" or a "real break" from a project or goal
-Asking yourself what the real consequence is of your procrastination

We're hosting another last double book giveaway on instagram: You can win a copy of The Procrastination Playbook by Risa Williams and Working with Anger Creatively by Erica Curtis - by leaving a comment on the contest post on instagram (@risawilliamstherapy).

Congratulations to Dr. Olivia Ariyo - the winner of our last book giveaway! We hope you enjoy the book!

Buy a copy of The Procrastination Playbook and leave a review on amazon 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.

Does procrastination sometimes sneak up on you and catch you off-guard? Do you find yourself wondering how so much time has gone by and meanwhile, you haven't even started that project that you really wanted to do? In this episode, Risa Williams and Trevor Stockwell discuss "Sneaky Forms of Procrastination" from Risa's upcoming book, The Procrastination Playbook. How does procrastination affect us in subtle ways throughout everyday life that we might not even be aware of?

They discuss:
-Staying "overly busy" as a form of procrastination
-Losing motivation and focus
-Overloading ourselves into burnout
-Ways you can start to help "Future-You" out a little more today

Enter our double book giveaway by visiting @risawilliamstherapy on instagram and leaving a comment on the post by November 20th, 2024! The winner will receive a copy of Risa's brand new book, The Procrastination Playbook, and Trevor's new audiobook, You Lead You. The Procrastination Playbook is in stores November 21st - help Risa celebrate by buying a copy today at risawilliams.com, or on amazon: https://www.amazon.com/Procrastination-Playbook-Adults-ADHD-Sneaky/dp/1805012290/.

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

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, book author, Stoicism expert, and psychologist, Dr. Scott Waltman, discusses Practical Stoicism, and ways we can adopt stoic principles into our everyday lives. Risa Williams and Dr. Waltman discuss Socratic Questioning as a therapy tool, where Stoicism and mindfulness intersect, and how we can find ways balance with our own judgement and emotional states.

They discuss:
-The teachings of Socrates and Epictetus
-Where people tend to get confused with Socratic Questioning
-The four main principles of Stoicism and how you can apply them
-How to find your emotional balance in everyday situations
-How you can apply Stoicism to navigating your own self-talk and thoughts

Books discussed: Dr. Scott Waltman's books: The Stoicism Workbook and Socratic Questioning for Therapists and Counselors

Congratulations to our book giveaway winner: Amy Federman! We hope you will enjoy your copies of The Stoicism Workbook and The Procrastination Playbook - and a big thanks to everyone who entered the contest at @risawilliamstherapy! More books will be given away in the next month, so stay tuned...

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Scott Waltman, @socraticmethodcbt

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.

ADHD and procrastination tend to go hand in hand, and on this episode, Ryan Muldoon and Risa Williams discuss the subtle ways procrastination can sneak up on people with ADHD. Self-protection can be a sneaky type of procrastination where we feel like we're protecting ourselves from a particular outcome, whether that's failure or success, and perfectionism is a subtle way we keep ourselves from trying or starting something new.

They discuss:
-How people with ADHD sometimes avoid doing things they actually like doing
-Where people tend to get lost with creative procrastination
-How our inner critic can keep us from starting tasks and projects  
- How having a daily routine helps us from getting too lost in procrastination for too long

Books discussed: Risa's new book, The Procrastination Playbook for Adults with ADHD, in stores for preorder now!

Win a free signed copy of The Procrastination Playbook, along with Dr. Scott Waltman's new book, The Stoicism Workbook, by following @risawilliamstherapy and leaving a comment on the Double Book Giveaway Post before October 29th! You will be automatically entered in the contest if you follow the rules on the post.

Host: Risa Williams, @risawilliamstherapy, risawilliams.com
Guest Host: Ryan Muldoon, @rydoon, ryanpsych.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 do you know if the procrastination you're doing is healthy or unhealthy? On this episode, Risa Williams and Trevor Stockwell discuss healthy procrastination vs. unhealthy procrastination. When is procrastination a form of healthy task prioritization and when does it tip over into task avoidance instead?

It's "Overcoming Procrastination" month on The Motivation Mindset to help celebrate the launch of Risa's new book, The Procrastination Playbook, which is in stores November 21st and you can preorder it today.
 
Risa and Trevor discuss:
-Different types of procrastination
-Procrastination warning signs: Internal and external cues that you might be starting to procrastinate
-When "getting too busy" is a warning sign that you might be avoiding doing something
-Practical ways you can start to move yourself out of feeling overwhelmed and stuck with something you have to complete

They also answer questions about procrastination sent in by listeners of the show. Check out Risa's new book and help her celebrate the launch of the book by leaving a review on Amazon on November 21st.

Books discussed: The Procrastination Playbook for Adults with ADHD: How to Catch Sneaky Forms of Procrastination Before They Catch You by Risa Williams

Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy and Trevor Stockwell, trevorstockwell.com, @tsleadershipdev.

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.

Does your work/life balance need some adjusting so you can connect more with feeling done and taking a real break? Risa Williams talks to time management coach, Georgie Bryant, about balancing out work, life, family, and rest times each week. We look at how people can burn themselves out by forgetting what's fun to them and things that they are looking forward to on their calendar ahead, and how to take small steps to bring things back into better balance.

They discuss:
-George's Work/Life Balance calculator tool
-Risa's Hats Method tool from her new book: Get Stuff Done Without the Stress (preorder now on amazon, the book comes out in 2025)
-How stress affects our brains and tires us out
-How we can pick which mode of focus we need to go into next

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Georgie Bryant, wherethelightplays.com, @georgiebryantcoaching

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.

Are you feeling a lot more stress now that it's September? Is the Fall cranking up the work stress, the school stress, the family stress for you? You're not alone! Risa Williams & Erica Curtis look at September Stress in this episode, and practical ways we can navigate the fall months ahead.

They discuss:
-Normalizing and acknowledging the stress we're all feeling this season
-Showing yourself more compassion for all the different layers of stress you might be feeling right now
-Ways to look at regulating your stress in easier ways
-How the words you tell yourself about things you need to do change how you do them and how you feel about doing them

Book discussed: The Ultimate Time Management Toolkit and The Procrastination Playbook (Risa's books) available on amazon or at risawilliams.com.

Hosts: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy and Erica Curtis LMFT, 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.

Are you looking for ways to bring down the stress in your everyday life? Have you been wanting to try out meditation but it just seems too "hard" or "intimidating" to quiet down your mind for long stretches of time? Meditation expert Jeff Patterson, author of The Yielding Warrior, talks to Risa Williams about the different types of meditation we can learn to do, and how to start in an easy way with developing your own meditation practices.

We discuss:
-Different types of meditation practices
-Getting back into the present moment
-How different types of breathing yield different outcomes
-How we can use what our body is telling us and what our body is doing as ways to practice active meditation throughout the day

Host: Risa Williams, risawilliams.com @risawilliamstehrapy
Guest: Jeff Patterson, www.theyieldingwarrior.com, @theyieldingwarrior

**Buy Risa's new book, The Procrastination Playbook, on Amazon/Target today!
And check out Jeff's book, The Yielding Warrior, you can receive a free copy by visiting his website: theyieldingwarrior.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.

When it comes to getting organized or tackling organization projects, do you freeze up with overwhelm? Do you feel shut down, do you start to procrastinate, or do you feel that avoidance starting to take over?

Risa Williams and Erica Curtis are here to help with some simple strategies to navigate our nervous systems when they go into "fight or flight" mode over everyday tasks we need to do.

We discuss:
-Different states of nervous system activation
-Executive functions and what happens when we're stressed out
-How to calm and soothe ourselves into starting a hard task
-How we can help ourselves out a little more by breaking things down
-Why writing things out is so important to do for our brains
-Using Risa's gear shifter tool to figure out what energy you need to get into next

**Come to Risa's free talk on Monday, August 26th at 9 am PST, about procrastination, sponsored by Focused.space:https://www.focused.space/procrastination-playbook
Bring your time management questions to the talk!**

Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, 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.