Send us a text

What are some words you might want to steer clear of in conversations? What is the one word that can make someone completely forget most of what you've just said to them?

Find out in this fun new episode of The Motivation Mindset called: Communication.

On this segment called "The Daily Tune-Up," Risa Williams is joined by co-host, Stevon Lewis, to talk about communication and where we sometimes go wrong with what we're trying to say!

They talk about:
-Danger Words: Find out the most commonly used words that tend to tip a conversation in the wrong direction...
-How we can more effectively say what we want (as opposed to what we don't want) in conversation...
-Meta-messages: The language going on UNDERNEATH the language we're using!

Books mentioned: The Four Agreements by Don Miguel Ruiz, The Ultimate Self-Esteem Toolkit by Risa Williams, That's Not What I Meant by Deborah Tannen, and The Acknowledgement Journal by Stevon Lewis.

Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Stevon Lewis, www.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.

Send us a text

Can writing down things that inspire you each week make you feel more motivated?

In this episode of The Time Lab - Expert Edition, returning experts: Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane, and Trevor Stockwell, test out The Inspiration Journal for one week. Using this tool, they track all the things that inspire them in a notebook in order to observe different patterns in themselves and their thoughts.

They also share what these little sparks of inspiration led them to do next!

Tools discussed: The Inspiration Journal from Risa's book, The Ultimate Self-Esteem Toolkit.

Previous episodes referenced: Burnout, Season 1, Episode 23
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Co-Hosts: Erica Curtis, Ezra Werb, Tšhegofatšo Ndabane, and Trevor Stockwell

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.

Send us a text

How can we create new things without getting side-swiped off course by our own inner critic and self-doubt?

We'll show you some new ways to stay on course with creativity in this special episode called: The Creative Toolkit.

Risa Williams is joined by co-hosts Mike Sonksen and Miguel Chavez to discuss  tools called "The Purge" and "Daily Haikus" to help you overcome your inner critic and get more playful with being creative. They talk about ways to find the fun again, and to lighten up when it comes to tapping into our own creativity.

They discuss:
-Ways you can future-predict where you're going to get stuck and visualize yourself getting out of it
-Ways you can make quick journaling fun again and stop putting so much pressure on yourself to perform

Tools discussed on the show: The Purge  (Navy Seal technique), Daily Haikus and Journaling  (Mike's tools), The Future Picture (from Risa's book, The Ultimate Self-Esteem Toolkit), Elizabeth Gilbert's Ted Talk: Your Elusive Creative Genius.

Host: Risa Williams (@risawilliamstherapy, www.risawilliams.com).
Co-Hosts: Miguel Chavez (@miguelchavezhimself) and 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.

Send us a text

Are you frequently picturing future and past disasters to play on your mental movie screen or are you picturing things that will delight and inspire you? This is a topic that hosts Risa Williams and Erica Curtis explore in this Brain Boost Episode.

Risa Williams talks with co-host, Erica Curtis about how we can use visualization more regularly in our everyday lives and routines. They talk about how visualizing future and past events can impact our nervous systems, how to pick images that are soothing, neutral, and/or enjoyable to experience, and how to use calming colors and sensory cues to bring your stress down.

They discuss studies that show how picturing what we want to feel and do can impact our emotional states and our future choices in a beneficial way, and also, they explore what to do if you're struggling to picture pleasant things in your head (especially around bedtime).

Tune-in for tips on using your imagination in more delightful ways!

Tools discussed: Calming Colors from Erica's book, Art Activities for Kids, The Future Picture, The Instant Replay, and The Inspiration Journal, from Risa's book, The Ultimate Self-Esteem Toolkit.

Other related episodes: The Time Lab - Inspiration Journal (Season 2, Ep. 6) and Self-Esteem Tools (Season 1, Ep. 18).

Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy
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.

Send us a text

In this special episode called The Time Toolkit, Risa Williams talks with guest co-host, Trevor Stockwell, about how we can use  calendars more effectively to navigate our everyday schedules and our self-care practices.

They also discuss three tools from Risa's book, The Ultimate Time Management Toolkit, including:

-The Gear Shifter: How do we shift out of different mental gears that require different levels of energy?
-The Time Containers: How to use our calendars to plan out hobbies, passion projects, exercise, self-care, and other important things we value that aren't related to our jobs...
-The Task Intensity Meter: How to rate how much energy something is going to cost you to do and plan accordingly...

We only have so much time each week, how do we want to use it? We dive deep into valuing our time more and how what we spend our time on sometimes gets mixed up with what we think our identity is.

Books/Tools: The Ultimate Time Management Toolkit by Risa Williams, 8 Qualities of Great Leadership by Trevor Stockwell (and others).

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

Send us a text

Risa Williams talks with licensed social worker, podcaster and speaker, Cynthia Siadat, who shares her insights about how we can be more compassionate to ourselves and how we can listen to our bodies and check in with our "shadow selves" more often.

They discuss the  significance of paying attention to your body's signals and sensations, getting in touch with our INNER SHADOW - a part of ourselves that is often hidden or neglected and how developing a relationship with and mending our inner shadow is crucial for personal growth and success. They coin a new term, "Your Cringe Self" and talk about how being kind to ourselves when we look back on past mistakes is a key part of building self-compassion.
 
 Tools Discussed: Self esteem tools from Risa's book, The Ultimate Self-Esteem Toolkit. The Shadow Self from Carl Jung's books,  Bullet Journaling and Planners.
 
 Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
 Guest: Cynthia Siadat, www.iamlivingfully.com, @livingfullyig

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.

Send us a text

On this episode of The Motivation Mindset: The Daily Tune-Up, Risa Williams and Stevon Lewis, therapists/authors, dive deep into the complex topic of motivation. They discuss how motivation is not a switch that can be turned on and off, but rather something that kicks in after you start taking action. 

They discuss:
-The Flow State, an optimal state of engagement and focus that many people strive to achieve. 
-Activation Energy 
-Mental Rehearsal and Mental Prep Work
-Removing barriers that hold you back

Tools Discussed: Flow and Activation Energy (from Csikszentmihalyi's book, Flow: The Psychology of Optimal Experience), First Step Finder, Goal Setting, and Goal Tracking (From Risa's book, The Ultimate Self-Esteem Toolkit).

Related Episodes: Habit Stacking, Season 1/Ep. 25 and  Episode 22

Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy and Stevon Lewis, www.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.

Send us a text

Welcome to Season 2 of The Motivation Mindset!
The productivity podcast that can help you get stuff done without all the stress.

And de-stressing is what this episode is all about! Have you ever gotten to the end of the day and had no idea why you were feeling so stressed out? Here's a tool called The Stress Ruler that can help you figure out why you're getting stressed out and how to catch your stress before it gets too high!

In this episode of The Time Lab, listeners of the show test out two tools from previous episodes: The Stress Ruler, from Risa's book and episode 11, and Breathing Breaks from episode 26. Guests include Trevor Stockwell (a frequent MM Podcast co-host and leadership coach), Finley Woodmansee (a former aerospace engineer turned therapist), and Lanceperry Maniquis (a film student from Los Angeles).

They discuss how rating their own stress levels affected them, how they learned new insight about themselves, and what they learned about calming themselves down.

What did they do when they noticed their stress rising on the ruler?

Listen and find out what happened...

Tools discussed: The Stress Ruler (from Risa's book, The Ultimate Anxiety Toolkit, discussed on Episode 11), Breathing Breaks, Time Buffer Breaks (from Risa's book, The Ultimate Time Management Toolkit) and mindful eating.

Previous episodes referenced: The Stress Ruler - Episode 11, Breathing - Episode 26.

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

Guests: Trevor Stockwell, Findley Woodmansee, Lanceperry Maniquis.

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.

Send us a text

On this episode of the show, Risa Williams talks to author and mindset coach, Byron Morrison, about accomplishing goals and where people tend to get stuck.  Byron shares tools from his newest book, "Maybe You Should Give Up: 7 Ways to Get Out of Your Own Way and Take Control of Your Life."

They discuss:
-Perfectionism
-Future  Visualizations
-Micro-steps and micro-goals

Tools discussed: The Future Picture from The Ultimate Self-Esteem Toolkit (Risa's book) and Micro-Goals from Maybe You Should Give Up (Byron's book).

And...the winner of the double book giveaway is announced! For the next book giveaway and contest, please follow @risawilliamstherapy.

See future episodes at: risawilliams.com

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guest: Byron Morrison, www.byronmorrison, @authorbyronmorrison

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.

Send us a text

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.