December can be a joyful yet challenging time - full of excitement for the holidays and a new year, but also heavy with grief, difficult family dynamics, and feelings of loneliness. Let's step away from the chaos and immerse ourselves in the sights, sounds, and sensations of the natural world to find calm amidst the storm.

By slowing down and really tuning in, we can experience awe and a profound sense of connection to something greater than ourselves. This practice is not about escaping our problems, but about finding the resources within to face them with more clarity, resilience, and compassion. So join me on this journey to grow the good - in ourselves, in nature, and in our relationships. 

Here's what you'll learn:
- How to use nature to ground awareness and attention
- Practices to cultivate awe and wonder
- Benefits of connecting to something larger

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The Sonya Looney Show is produced by Palm Tree Pod Co.

In a world where achievements often define us, it's easy to get caught up in chasing external validation and performance-based identities. But what does it mean to truly escape the comparison trap? As we gear up for a transition to "Grow the Good," I'm excited to share this solo reflection about the power of uniqueness.

I explain why moving away from seeking external validation through 'being special' to embracing our authentic, unique selves can profoundly enrich our lives. We’ll explore how this shift affects not just our personal growth but our relationships and community interactions. Tune in to hear why letting go of the need to feel special is freeing; more meaningful, more sustainable, and so much more rewarding.

You'll find out how to:
- Identify and release the pressures of contingent self-worth.
- Redefine success to include personal growth and meaningful contributions.
- Cultivate a sense of purpose that resonates with who we are, not just what we achieve.

Interested in learning more?
- Read my full blog on Unique or Special
- Listen to this episode with Orin Davis about flow
- My thoughts on why we should rethink competition

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Have you ever struggled to push through that final mile, nail a big presentation, or remain poised under stress? Today, we’re tackling Functional Mental Toughness with Dr. Brad Cooper, whose approach to mental toughness isn’t just about enduring more; it’s about thriving, preparing, and activating in ways that enhance performance without compromising well-being.

This episode isn’t just about grinding harder; it’s about crafting a balanced approach to mental toughness that enriches your life and career. Whether you aim to excel in sports, business, or daily challenges, Dr. Cooper’s guidance is vital for anyone looking to elevate their performance sustainably.

Here’s what you’ll learn:
- Discover your unique start line strategy that works best for you, instead of copying others.
- Embrace the Functional Mental Toughness model: thrive, prepare, and activate for peak performance.
- Transform negative self-talk into positive, motivational cues to enhance performance.
- Use tools like HRV to avoid over-preparation and maintain a balanced approach to training.
Align your personal vision with your life phase for sustainable and meaningful goal pursuit.

Other episodes to listen to:
- Real Toughness with Performance Expert Steve Magness
- Self-Talk for Performance: Mental Skills for Athletes
- Mental Toughness with Joanna Zieger PhD

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The Sonya Looney Show is produced by Palm Tree Pod Co.

This week we are sharing an episode of the Wise Effort Show with Dr. Diana Hill featuring Sonya!

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In this episode of the Wise Effort Show, Dr. Diana Hill, a clinical psychologist, discusses the challenges of perfectionism and how to practice wise effort at work with Sonya Looney, a world-champion mountain biker They explore the intersection of high performance and well-being, ways to transform perfectionism into social contribution, and the importance of support during personal and professional transitions. 

Listen and Learn

• Ways to handle crossroads at work
• Interactions between perfectionism and social contribution
• The power of impacting just one person
• How to evaluate success based on how you define success

Listen as Diana and Sonya share personal experiences and practical insights to help listeners loosen their grip on perfectionism and focus on meaningful contributions.

I’m interested in the integration of high performance and well-being through positive psychology, contemplative practices, and sport.  I’ve been able to explore topics like grit, mindset, self-worth, purpose, success, happiness, and healthy striving through my life journeys of becoming mountain bike World Champion, racing internationally, my Master’s in Applied Positive Psychology (in progress), getting my Master’s Degree in Electrical Engineering, moving to a new country, having children, and continuing to carve my own path in my business.  I’m motivated by curiosity, love of learning, gratitude, and helping others.

Episode 61: How to Use Wise Effort to Pursue Big Goals, Know When to Quit, and Make New Friends with Sonya Looney 

Sonya Looney’s website

Order Diana’s new book: The Self-Compassion Daily Journal

Subscribe to Diana’s free Wise Effort newsletter

Become a Wise Effort member to support the show.

On-Demand Course: Unleashing the Power of Process-Based Therapy with Joseph Ciarrochi, Diana Hill and Steven Hayes

Want to learn more about ACT? Take Diana’s on-demand course Foundations of ACT

Are you curious about what it’s like to go on retreat with Diana at Blue Spirit Costa Rica 2025? Learn more…

Learn from Diana at an upcoming event

Thank you for listening to Wise Effort with Dr. Diana Hill!

Subscribe for free on Apple Podcasts, 

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The Sonya Looney Show is produced by Palm Tree Pod Co.

I want to dig deep into something that touches every one of us, whether we’re aware of it or not: purpose. Purpose encompasses goal direction, intentionality, and the pursuit of what is seen as important in life. It provides a reason to get up in the morning and persist through challenges. Purpose has layers—it’s not just one definition or feeling. It’s an evolving force that organizes our lives and fuels our growth. We'll uncover how purpose serves as more than just a motivator; it's a dynamic force that shapes our daily actions, sustains us through challenges, and enhances our connections with others.

Key Highlights:

- Understanding Purpose: What is purpose and how does it differ from simple goal-setting?
- The Role of Purpose in Everyday Life: Explore how having a clear sense of purpose can transform ordinary activities into meaningful actions.
- Purpose and Resilience: Discover how a well-defined purpose can foster resilience, helping us navigate life's ups and downs.
- Connecting with Others Through Purpose: Learn about the role of purpose in building stronger, more meaningful relationships.

LINKS:

- A solo reflection on how to find meaning and purpose
- Finding your purpose in life with Misty Sansom
- Learn about eudaimonia with Andrew Soren

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities.

I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged.

Here's what you'll learn:

• Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities.
• Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment.
• Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded.
• Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress.

Other meditations:

- Moving meditation to combat self-criticism
- Moving meditation for your next ride

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Here’s what you’ll learn:

- Maintaining present-moment awareness and breath-focused mindfulness can achieve consistent high-level performance
- How to focus on task-oriented actions and using instructional self-talk rather than judgment or motivation
- Why balancing the need for planning with staying present and content is key
- The benefits of collaborating with a mental performance coach
- Recognizing the signs of mental versus physical fatigue are crucial in preventing burnout

LINKS:

- Connect with Dr. Sara Mitchell
- Learn the difference between high performance and high achievement 
- The Mindfulness of Cycling with Olympian Haley Smith
- Mindset Mastery: Elevating Performance with Neal Palles

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings. In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.

Key Takeaways:

• Understanding self-criticism
• Cultivating acceptance
• Strategies for boosting optimism
• How to embrace mental flexibility

LINKS
- Listen to another moving meditation
- Learn about the science of meditation with Dave Vago
- Feel skeptical about meditation? Check out this interview with Jeff Warren

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The Sonya Looney Show is produced by Palm Tree Pod Co.

Does success have a singular path? Lauren Costantini is a former neuroscientist turned nutrition coach, whose eclectic journey from performing arts to the pinnacle of science and athletics offers so many cool insights into achieving vibrant health.

Lauren’s shift to a plant-based diet enhanced her recovery from surgery and transformed her athletic performance, and gain practical advice on navigating the complex world of nutrition, from managing sugar intake to understanding the critical role of fiber.

In this conversation, Lauren breaks down common myths about nutrition and shares her scientific perspective on optimizing health through diet. Whether you’re looking to elevate your physical performance or just improve your overall well-being, this episode is packed with actionable tips backed by science. Tune in to hear how we explore how informed choices in diet can lead to a more vibrant and energetic life, and learn how to harness the power of nutrition to fuel your personal and athletic ambitions.

Here's what you'll learn:

• Embrace curiosity and flexibility in your career path
• Prioritize science-based nutrition and fitness advice
• Understand the nuances of carbohydrates, sugar, and fiber
• Benefits of plant-based eating
• Sleep quality of sleep quantity

LINKS:

• Learn about Lauren
• Gut health and immunity with Dr. Will Bulsiewicz
• Plant-based athletic performance with James Wilks

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The Sonya Looney Show is produced by Palm Tree Pod Co.

I’m thrilled to be back on the airwaves after a two-month rejuvenation break! In today’s episode, I’m excited to share some personal updates including: completing my master’s in applied positive psychology, winning the downhill category at Singletrack Six, and my top-ten finish at Breck Epic. Plus, I’ll share more about my transition to part-time racing and my move toward focusing on coaching, speaking, and writing. Whether you’re chasing your own starting line or seeking a meaningful pivot in life, join me as we explore the power of authenticity and the impact of redefining success.

Here's what you'll learn:
- The importance of taking real breaks
- Redefining success, accomplishment, and fulfillment
- The power of savoring and reflecting
- Challenges (and rewards) of balancing racing and parenthood
- Embracing uncertainty and novelty

LINKS
- Turning in to Savoring
- Finding Fulfillment Beyond Growth with Mario Fraioli
- Mastery is a Practice, Not a Destination
- The Science of Rest and Changing How We Work with Alex Pang

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The Sonya Looney Show is produced by Palm Tree Pod Co.