The Motivation Mindset with Risa Williams

Are emails causing you stress and anxiety? Do you avoid reading your emails or sending them sometimes? Did you know that there's something called "email apnea" where people hold their breath when opening their emails? In this episode, Erica Curtis and I discuss the effects of emails on our brains, and what we can do to limit the amount of stress we're feeling and the pressure to respond to things "instantly."

They discuss:
-Setting healthy time boundaries
-Practicing time away from phones/computers
-Setting realistic expectations for response times
-Practicing effective communication through emails and texts

If you're feeling bogged down by your inbox, then check out this episode for practical tips on how to navigate emails and texts...without all the stress.

**DOUBLE BOOK GIVEAWAY** Win a copy of Erica's brand new book, Working with Anger Creatively, and a copy of Risa's book, The Ultimate Self-Esteem Toolkit! Go to instagram: @risawilliamstherapy and leave a comment on the contest post to enter! Winner will be announced on April 17th on the show. See the instagram post for rules and details.

Hosts: Risa Williams, www.risawilliams.com, and Erica Curtis, www.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.

In this lively episode, Risa Williams and Stevon Lewis discuss ways we get ourselves stuck with our own thinking and the narratives that we tend to tell ourselves about our ability to do things.

They discuss: Catastrophizing and Future-Predicting, two cognitive "distortions" that are very common for people to do, different thoughts you can think to start getting yourself "unstuck," perfectionism and procrastination, and investigating your own past evidence about outcomes.

Books discussed: The Acknowledgment Journal by Stevon Lewis, and The Ultimate Self-Esteem Toolkit by Risa Williams. Also, cognitive behavioral terms from Feeling Good by David Burns, and A Guide to Rational Thinking by Albert Ellis.

Hosts: Risa Williams (risawilliams.com) and Stevon Lewis (stevonlewis.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.

Risa Williams reveals the two questions you can ask yourself each day that can lead you to much insight about how you want to be spending your future time...

By asking yourself one question in the morning, and one question at night, and journaling about the answers, you can find your way to new ideas, insight, and inspiration....
 
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Books discussed: The Ultimate Self-Esteem Toolkit, and The Ultimate Time Management Toolkit.

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.

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 struggle with decluttering and getting rid of stuff because you just don't know where to begin? Risa Williams talks to minimalist, book author, and the host of Sustainable Minimalists Podcast, Stephanie Seferian, about practical ways we can start to approach getting rid of stuff we don't need and how to look at what stuff means to us in a more meaningful way.

They discuss:
-Our "aspirational selves" and how we are drawn to consume things we don't need
-How comparison tells us we need more than we do
-Why getting rid of stuff is important to do on a regular basis
-How stuff can hold emotional attachments and some of those attachments aren't helping us move forward

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stephanie Seferian, mamaminimalist.com, @sustainableminimalists

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 beat yourself up a lot for not doing things "perfectly"? Do you hold yourself to different (unfair) standards that you wouldn't hold others up to? Do you often describe yourself as a "perfectionist" to other people?

Then this is the episode for you! Risa Williams dives deep into the subject of perfectionism with PR strategist and writer, Tšhegofatšo Ndabane. They discuss how perfectionism can often lead to procrastination, and how it's often about beating ourselves up before we've even had a chance to give something new a try.

They discuss:
-Perfectionism as a socially acceptable form of procrastination
-How writers can sometimes drift over into both perfectionism and procrastination
-Learning ways to talk to yourself to ease up on the "serious mindset" that perfectionism tends to cause in us
-How perfectionism can zap the fun out of any task we need to do

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Tšhegofatšo Ndabane,www.hustlingwriters.com.

Sign up for Risa's Get Stuff Done Goals Groups: 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 Motivation Mindset, Risa Williams talks about ADHD tools and strategies with influencer/therapist/comedian, Ryan Muldoon. They talk about common ADHD time management problems such as hyperfocus and burnout, that tend to happen when we lose our balance while trying to get stuff done. They also talk about why so many people are feeling burnt out by social media these days.

They discuss:
-What hyperfocusing is and how we can manage it
-How even when you're doing something fun that interests you, you can burn yourself out
-The Color Coder and Time Buffer Breaks from Risa's book:The Ultimate Time Management Toolkit
-Social media and the danger of burning yourself out on it
-Why self-care is non-negotiable and how to make your brain see it as important

If you're feeling a little overwhelmed and burnt out these days, check this episode out to start to feel balanced and inspired again.

Check out: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 - on sale now - They make great gifts! www. risawilliams.com

Join  Risa's Get Stuff Done: Goals Group! The next zoom meeting is March 15th  at 9 am PST, you can sign up at www.risawilliams.com.

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Ryan Muldoon, www.ryanpsych.com, @RyDoon.

Support the show

For info on books, 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

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 wondered if there's a way to harness everyday anger or frustration and turn it into a force that propels us forward positively? Join Erica Curtis and Risa Williams in this energetic conversation about the transformative power of working creatively with anger.

In this important discussion, they delve into:

•  Tools from Erica's latest book, "Working with Anger Creatively: 70 Art Therapy-Inspired Activities to Safely Soothe, Harness, and Redirect anger for Meaningful Change."
•  Viewing anger as a state of energy and learning to redirect it in a healthier way
•  Exploring the deeper emotional layers that often lurk beneath anger.
•  Discovering simple yet effective techniques to navigate through anger and uncover our values .
•  How to use humor to pivot out of intense emotions.

Books discussed: "Working with Anger Creatively" by Erica Curtis (in stores now), Eckhart Tolle's books.

Co-hosts: Risa Williams, risawilliams.com, and Erica Curtis, therapywitherica.com.

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Join Risa's next Get Stuff Done Goals Group which meets Feb. 16th at 9 am PST on Zoom, you can sign up at any time at 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.

Do you have sneaky daily thoughts that might be holding back from decluttering and organizing your home more effectively? Deanna Yates, the "decluttering queen," returns to the show to call out those sneaky thoughts and challenge you to reframe getting rid of stuff in a more positive way. Let's drag out some old stuff and old limiting beliefs and bring them out into the light to look at them...

Risa and Deanna discuss:
-Limiting beliefs that may be holding you back from getting rid of stuff you don't need
-How to reframe where you are now in a more positive direction that inspires you
-Why we hold on to stuff and why it can be hard to let it go
-How to stop comparing your way of doing things to the way other people are organizing their stuff

Host: Risa Williams, LMFT, www.risawilliams.com
Guest: Deanna Yates, www.wannabeclutterfree.com

Risa will be speaking at Deanna Yates' Chaos to Calm Summit happening on January 29th. Sign up today to hear tips from 20 experts on managing time and chaos in your home, visit: bio.site/risawilliams to get your free ticket!

Also, Risa's Get Stuff Done Goals group meets Feb. 16th and take her new online class, Setting Goals for the Year, which teaches you how to use the goal-setting worksheets in her new book, The Motivation Mindset Journal. You can find it all at: risawilliams.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.

Is there a habit you've been avoiding starting or just can't get to stick? Is there a healthy routine you want to take on, but your brain is actively resisting doing it right now? In this episode, Risa Williams talks to Fit Mess Podcast Hosts Jeremy Grater & Zach Tucker about healthy habits and how to find your "why" for moving forward with positive changes.

They discuss:
-Finding your purpose for starting a habit
-Using visualization tools for picturing yourself doing the habit
-How it's easy to get derailed from starting new healthy habits and what you can do to find your focus and motivation again

If you'd like to work on starting habits with Risa, come to the Get Stuff Done Goals Group on January 19th! Join in at any time at: patreon.com/risawilliams.
And be sure to pick up a copy of The Motivation Mindset Journal for 2024 to track those weekly steps!

Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy
Guests: Jeremy Grater & Zach Tucker, The Fit Mess podcast, www.thefitmess.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.

Why do our New Year's Goals and Resolutions tend to stress us out so much? Risa Williams talks with writer, Tšhegofatšo Ndabane, and therapist, Mollie Volinsky, about how we can set New Year's resolutions in a kinder way that actually sticks!

They discuss:
-Reframing January as "Reset Month"
-Looking at things seasonally instead of monthly
-Learning to be less harsh and extreme in our goal-setting process
-Tips for adopting new habits so that they stick

Happy 2024, everyone!

Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy.
Guests: Mollie Volinsky, www.junipertherapeuticservices.com, and Tšhegofatšo Ndabane,www.hustlingwriters.com.

-Pick up a copy of: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today.... available on amazon or at risawilliams.com.

-Join the Get Stuff Done: Goals Group! Sign up at risawilliams.com or 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.

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.