Change Academy

If you feel like your progress (or your motivation) has stalled, you have options. You can redouble your efforts. You can take an entirely different approach. Or, you might even decide to walk away. In this episode, we’ll talk about figuring out which route serves you best. Key Takeaways 1. Taking a break can help protect the quality of our work, create space for creative insights, and ensure that we’re using our time and energy in the most meaningful way. 2. The urge to step away can sometimes be a form of avoidance. When something feels hard or tedious, pushing through may be the key to progress. The challenge is knowing when persistence serves us and when it doesn’t. 3. Just because something was valuable or necessary in the past doesn’t mean it still is. We can get stuck in commitments out of habit, sunk costs, or fear of change. It’s important to ask: Would I choose this again today? 4. Unplanned breaks can still serve us. When life forces us to pause, we can reframe it as an opportunity for reflection, skill-building, or re-evaluating our direction. 5. Clarity comes from asking the right questions. 1. What would taking a break or stepping back make possible? Would you use that freed-up time and energy to do something else that is important and meaningful to you? 2. Are there clear benefits to continuing? Are you willing to give those up, or would you regret it? 3. Are you seeing the results you had hoped to see? If not, why not? 4. Might you be better off pursuing the same goal but in a different way? 5. Is this goal still meaningful to you? 6. Am I continuing in this effort because it still makes sense, or because I’m having trouble cutting bait on the time or effort I’ve already invested? 7. Has my objective changed? Is this goal still aligned with my current objective? 8. If I were starting from scratch today, would I still commit to this? Mentioned Ep 488 of the What Works podcast with Tara McMullin The Change Academy will be on hiatus for the next several weeks. We plan to be back later in the Spring with some exciting new content. If you’re not already on our mailing list, sign up here, and we’ll send you a quick announcement when our next episodes are ready! Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Are you guilty of holding yourself (or others) to impossibly high standards? In this episode, we're exploring the concept of Ought implies can—the notion that we can only be obligated to do what we’re actually capable of. But how do we know where the limits of ability really are? Are we being too hard on ourselves (or others)? Or are we making excuses? Learning how to tell the difference can help you set fair, realistic, and empowering expectations—for yourself and everyone around you. Key Takeaways - Capacity includes more than just your physical ability to do something—cognitive, emotional, and situational factors also shape what’s truly possible. - There's an important difference between "I can't" and "I can't yet." - Acknowledging barriers or limitations is not an excuse, it's an invitation. - When setting expectations—of yourself or others—check your assumptions. Are you asking for something that’s actually within reach? Or are you expecting the impossible? Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Feeling stuck in the daily grind? Quitting isn’t the only way out. In this episode, Dr. Jessica Grossmeier shares how to find meaning, connection, and even transcendence in the job you have now. We explore: - How small shifts in perspective can reignite purpose and satisfaction - The power of workplace connections and why they matter more than you think - Simple, science-backed practices to reset, refocus, and thrive at work - Why transcendence is a job skill—and how to cultivate it Whether you love your job, feel stuck, or are considering a change, this episode will challenge you to think differently about work—and yourself. Key Takeaways - Work can be so much more than just tasks and productivity when we bring our best selves and connect to a larger purpose. - Instead of leaving a job that feels misaligned, shifting how you approach your work can bring new fulfillment. - Meaningful relationships at work enhance well-being, performance, and job satisfaction - Create intentional time for space for mindful movement, deep breathing, or intentional connection with colleagues. Mentioned Reimagining Workplace Well-Being: Fostering a Culture of Purpose, Connection, and Transcendence, by Jessica Grossmeier Connect with Jessica on LinkedIn Free resources Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Ever wondered why some changes seem impossible to sustain while others just click? It’s not magic—it’s science. In this episode, we’re talking about a 3-part recipe for behavior change that was first developed 30 years ago and is still making waves today. If you’ve struggled with change or are trying to help others make positive changes, you need to leverage all three of these key factors–in the right proportions. Key Takeaways 1. Information, motivation, and behavioral skills all play important and interlocking roles in fostering positive behavior change. 2. Strategies that address all three of these factors are likely to be the most effective. 3. By considering the complexity of the behavior, we can tailor our approaches for maximum impact. Related Episodes Ep 129: Why it’s so hard to convert good intentions into action Ep 11: The Attention, Intention, Action Cycle Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Whenever we make plans or set goals, it's important anticipate the inevitable bumps in the road, and be ready to adapt and course-correct. But sometimes, life doesn't just serve up a bump in the road. It delivers an earthquake that shakes us to the core and opens up a chasm into which our entire life--and all of our fancy plans--are thrown. In an instant, the goals, projects and ambitions that have been driving our thoughts, activities, and even our identities become irrelevant. Today, psychologist Bethy Campbell joins me to talk about how to handle it when life goes completely off the rails. Key Takeaways Mentioned Life Directions Consulting with Dr. Bethy Campbell Wellness Works Here Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

These final few days of the year are a great time to reflect on the year that’s past and think about what we’d like to focus on or accomplish in the New Year. And in this episode, I’m sharing a three-part process that might just become your new end-of-year ritual. Instead of your New year’s Resolutions being a well-intentioned flash in the pan, we’re going to kindle a flame that will burn brightly all year. Key Takeaways - Reflecting on our past successes, however modest, helps build the self-efficacy needed for future change - Connecting our goals to our values helps us tap into the intrinsic motivations that fuels sustained effort. - Link each goal to an identity statement that reflects who you want to become, not just what you want to achieve - Focus on no more than 2-3 goals at a time to avoid overwhelming yourself and diluting your efforts - Create "if-then" commitments for how you will handle potential obstacles when they arise Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Wrestling with a tough choice? Trying to weigh the pros and cons but going in circles? In this episode, I've got a systematic approach to decision-making that can bring some welcome clarity to complex choices. Whether you're standing at a personal or professional crossroads, or debating different solutions to a problem, this framework will help you understand both the rational and emotional elements of your decision-making process--helping you move forward with more clarity and confidence. Key Takeaways - Quantifying vague benefits or drawbacks ("more time" vs. "2 hours per week") can help clarify costs and benefits of different options. - We sometimes conflate past decisions with current ones, allowing unresolved feelings about previous choices to cloud our present decision-making. - What feels like indecision may sometimes be unprocessed emotions about what we'll need to let go of - even when we're clear about the right choice. - Resistance to a logically sound choice often signals important emotional considerations that need attention. Mentioned - Decision Scoring Spreadsheet - Sign up for email notifications Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Struggling with hard-to-quit habits? Whether it's the nightly glass of wine, mindless snacking, or endless social media scrolling, in this episode we're talking about why these habits are so sticky - and more importantly, how to finally change them. You'll learn how your brain's reward system actually works (it's not what most people think!) and practical strategies for making lasting changes without giving up pleasure altogether. You'll learn specific techniques for navigating cravings, resetting your reward system, and creating new habits that satisfy your brain's needs in more constructive ways. If you're tired of feeling stuck in cycles of pleasure-seeking behaviors, this episode offers a fresh perspective and actionable solutions for lasting change. Key Takeaways 1. Some habits are simply routines, but some habitual behaviors engage the brain’s reward centers, which makes them harder to break. 2. Dopamine doesn't make us feel good. It motivates us to pursue certain anticipated rewards. 3. The reward we get from unwholesome habits often gets less potent over time. Recognizing this can be a powerful step toward breaking the cycle. 4. Instead of exhausting your willpower trying to resist these habits, focus on pursuing something else that provides a similar neurochemical reward but without the negative consequences. 5. Changing the context in which a habit occurs can help weaken its hold. The more cues you disrupt, the easier it will be to weaken automatic responses and create new habits Mentioned Ep #156: Why we resist positive change Ep #157: What to do with negative thoughts Get email notifications when new episodes publish Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Our thoughts powerfully impact our lives—but we don't always pay enough attention to what we're telling ourselves. In this episode, we’ll take a look at four distinct categories of thoughts: those that are both true and helpful, those that might not be proven but serve us well, those that are true but get in our way, and those that are neither true nor helpful. I even made you a cool decision tree worksheet to help you apply these concepts to your own thoughts and move forward with more clarity and confidence. Key Takeaways Mentioned in this Episode Decision Tree Worksheet Episode #156: How to Overcome Your Resistance to Change Workbook/Listening Guide: 8 Things You Need to Create Positive Change Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

In this first episode of a three-part series, we are digging in to why we so often resist making positive changes in our lives. Resistance isn't simply stubbornness or laziness; it can be your brain’s way of keeping you safe. The key is to recognize what our resistance is trying to tell us, so that it doesn’t hold us back. Key Takeaways: - Remember that resistance is often a self-protection mechanism, not laziness or stubbornness - Be alert to the four ways that resistance might show up: emotionally, cognitively, socially, and physically - Instead of fighting resistance, get curious about what it's trying to protect - Take the smallest possible step toward desired change to build confidence gradually Lab Experiment Step 1: Awareness The next time you notice yourself pushing back against a change - even a positive one - pause and notice what's happening in four areas: Step 2: Curiosity When you notice resistance, instead of saying "Why can't I just do this?" try asking "What might I be trying to protect?" Step 3: Incremental Action. Ask yourself "What's the smallest possible step I could take toward this change?" Related Listening Episode #137: How to do the things you don't want to do Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

As the end of the year looms into view, you may feel some regret or disappointment about unmet goals or unrealized ambitions. Add in the chaos of holiday schedules, and it's tempting to shelve all personal objectives until January. This episode challenges that mindset, showing you how to turn these final months into a period of meaningful progress. Join me to reassess your goals without self-judgment, adapt your habits for the holiday season, and create a focused approach that will allow you to end the year feeling victorious. Key Takeaways - Select 1-2 carefully chosen goals for a year-end focus, instead of trying to salvage everything at once. - Keep your essential habits strong during holiday disruptions by identifying your true non-negotiables. - Use regular check-ins to stay connected to your objectives and adjust as needed. - Small, steady actions create more lasting change than big dramatic gestures. Mentioned - Episode #154: The Surprising Secret to Enjoying Weekends and Vacations Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Craving a break from your routines? Discover why that might actually be sabotaging your happiness…as well as your progress. Molly Watts returns to the Change Academy to help me unravel the counterintuitive link between structure and relaxation. Learn how to craft routines that boost mental and physical well-being, make your time off more enjoyable, and ease the transition back into your normal schedule. Key Takeaways - It's important to challenge our assumptions about what "freedom" really means in our lives. True freedom often comes from embracing structure, not abandoning it. - When it comes to improved mental and physical well-being, the consistency of our routines matters more than optimizing them. - Building awareness of how routine disruptions affect us can help us make better choices. - Structure and routine are not the opposite of freedom, but the scaffolding that makes freedom possible. With practice, we can learn to find freedom within structure, leading to greater life satisfaction and achievement of our goals. Mentioned - Alcohol Minimalist Podcast with Molly Watts - Weighless Program for sustainable weight management Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Discover why viewing change as a lifelong journey is not just realistic, but liberating and exciting. Learn how to reframe personal growth as evolution rather than 'fixing' yourself, and explore the powerful concept of change as a form of self-expression. Whether you're working on health, finances, relationships, or any other area of life, this episode will equip you with a new perspective on sustainable personal development. Key Takeaways: Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

In a world obsessed with success, embracing failure seems a bit counter-cultural. But if it’s good enough for the some of history’s smartest and most successful figures, there’s probably something the rest of us can learn. In fact, an outsized fear of failure could hold us back from our greatest achievements. Whether you're a perfectionist paralyzed by the fear of making mistakes, or a risk-taker looking to fail smarter, let’s rewrite the script on what it means to fail -- and succeed -- in both personal and professional realms. Key Takeaways: Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

In this episode, we explore the role of practice in habit formation and how a thoughtful approach can accelerate your progress more than just mindless repetition. We also talk about the mental aspect of practice and how practicing better thoughts can drive better behaviors. Practice doesn't make perfect; it makes permanent - choose wisely what you reinforce. Key Takeaways: - What we repeat, we reinforce. Be sure you are reinforcing the thoughts and actions that you want to strengthen - Beware the "streak" trap: While consistency is important, don't let a break in your streak derail your long-term progress - Quality beats quantity: Focused, deliberate practice yields better results than mindless repetition. - Mental practice matters: Your thoughts and self-talk are as crucial to practice as physical actions. Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Dr. Bethy Campbell joins Monica to explore the delicate dance of offering constructive criticism while maintaining positive relationships. Learn practical strategies for delivering feedback that empowers growth, builds trust, and respects autonomy. Whether you're offering feedback as a manager, colleague, spouse, or friend, this episode provides pro-level strategies that will transform your communication and foster meaningful change in others. Key Takeaways Related Listening Ep #140: Growth Factor: How to ask for (and receive) feedback Links Life Directions Consulting with Dr. Bethy Campbell Meet me in Nashville for the ISCEBS Symposium Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Change is challenging, for all kinds of different reasons. But one thing that can make it more challenging than it actually needs to be is when we insist on going it alone. Whether you're aiming to improve your health, boost your productivity, or cultivate a new skill, having a solid support strategy can be the difference between frustration and success. But getting the people around you to support you in ways that you find supportive can be challenging. Here are some ways to set yourself up for success. Key Takeaways Work with Me 30 Day Nutrition Upgrade Weighless Program Keynotes and Workshops Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach. She’s spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world. In this episode, Monica talks with Dr. Segar about her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails. Highlights Mentioned The Joy Choice, by Michelle Segar MichelleSegar.com Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

Goals come in different flavors--and they don’t all work same way. By understanding the differences, we can uncover ways in which our goals may be a bit fuzzy, lacking support, in conflict with one another, or even just out of balance. That insight can help us fine-tune our efforts, helping us create lives that are healthier, happier, more productive, and more meaningful! Key Takeaways: Lab Experiment: Make a list of your current goals, objectives and aspirations and sort them into behavioral, emotional, and outcome goals. Mentioned Weighless Program for sustainable weight management Overcoming stress and emotional eating Happiness Trap by Russ Harris Ep #146: Sense foraging: How to do an end run around the DMN Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★

The Default Mode Network, or DMN, is the part of your brain that drives your habitual actions and thoughts. When we feel “stuck” in unwanted behaviors or thought patterns, the DMN is running the show. You might think that the solution would be to somehow ratchet down DMN activity. Unfortunately, this is almost impossible to do. But it turns out that there’s a surprisingly simple way to do an end run around that pesky DMN, and open up possibilities that have eluded us before. Key Takeaways Recognize your DMN at workEngage your senses to shift your mindsetEmbrace novelty in your routinePractice intentional sense foragingUnderstand how stress affects your perception. Mentioned Better in Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life, by Norm Farb and Zindel Segal Interested in having Monica present at your next live or virtual event? Learn more. ★ Support this podcast ★