Grow the Good

The most valuable skill I’ve ever learned isn’t about performance, mindset, or even resilience. It’s communication. In this solo episode, I’m teaching you one of the most powerful tools I use as a coach, mentor, professor at the University of Pennsylvania, keynote speaker, parent, and partner. It comes from motivational interviewing and it’s called OARS: Open-ended questions, Affirmations, Reflective listening, and Summarizing. These skills have completely changed how I show up in conversations. They’ve made me a better coach, teacher, partner, mom, and human. Motivational interviewing is a client-centered communication approach designed to guide people toward what matters most to them. Instead of telling someone what to do (which often undermines autonomy and competence), this framework helps people feel heard, understood, and empowered to make their own decisions. In this episode, I walk you through what active listening really means (and why most of us aren’t actually doing it) and how to ask open-ended questions that deepen conversations. I discuss how affirmations and reflective listening builds trust and shared understanding. I also give real-life examples you can use immediately with your partner, your kids, your team at work, or your friends. And yes, we talk about AI. Because as AI handles more intellectual tasks, our human communication skills will matter even more. If you want stronger relationships, better conflict management, and deeper connection in your personal and professional life, this episode gives you one skill to practice today. Top 5 Takeaways: LINKS - Learn about meditation from Oren Jay Sofer - Episode on how to be a better communicator -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Many of us know what burnout looks like: exhaustion, cynicism, and the feeling that we simply can’t keep going. But there’s another state that shows up far more often and it’s easier to miss. It’s called brownout. In this episode, I sit down with Jessie Reese, leadership and executive development specialist and positive psychology practitioner, to unpack the critical difference between brownout and burnout, and why so many high-achieving people, especially women, are quietly living in that in-between space. Jess shares her environmental alignment model, a practical framework that helps you see how all parts of your life (work, caregiving, relationships, health, identity, and invisible labor) draw from the same energy reservoir. Together, we explore why adding more self-improvement often backfires, and why the most powerful move is often asking a different question: “What is the most impactful thing I can do to relieve pressure right now?” We also talk about the cultural pressure to “do it all,” why trying to make everything a top priority leads to depletion, and how real alignment requires honest reflection on your values, not an external definition of success or a past version of yourself. If you’re feeling stretched thin, quietly overwhelmed, or wondering why rest doesn’t seem to work anymore, this conversation will help you name what’s happening and give you a clearer path forward. My Top 5 Takeaways Jessie's Links and Work: Connect with Jessie on LinkedIn The Tipping Point: Executive Burnout, Brownout, and Realignment Running on Half Power: Why Women Burnout and How to Reclaim Alignment -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

In this Mindfulness in Action episode, I’m sharing a spontaneous trail-side reflection on something that’s been very present for me lately: how we manage drive without burning out and how we stay truly connected in a world that keeps telling us to “go bigger.” I talk about rethinking social media impact, why I’m increasingly prioritizing local and real-time connection, and how and asking better questions can completely change the quality of our relationships. I also share some simple practices I’ve been using, like voice memos and short phone calls, to stay meaningfully connected without adding more pressure or noise. Synchronous, human connection matters so much for feeling valued. That's why I wanted to explore how curiosity helps us move beyond surface-level interaction, and why small, intentional shifts can have a bigger impact than trying to reach everyone, everywhere. I close with a short mindfulness practice you can do anywhere to help you reconnect with your body, reflect on when you feel most connected to others, and take one small step toward more meaningful connection in your everyday life. You'll learn to: Other meditations: – Slowing Down the Rush – How to Regulate Your Emotions for Resilience and Performance – How to Combat Self-Criticism -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

One of the things I love most about podcasting is getting to have the conversations I wish more people could hear, especially the ones that normalize what so many of us quietly struggle with. I sit down with my friend and fellow MAPP grad Corinne Kneis, a psychotherapist and wellness educator whose work beautifully bridges empathy, mindfulness, ADHD, and anxiety. Corinne and I first met during the Master of Applied Positive Psychology program at the University of Pennsylvania, and I’ve long admired how she brings both science and humanity into her work. In this conversation, we explore what empathy really looks like in therapy and everyday life, why so many women mask ADHD with anxiety and perfectionism, and how mindfulness can help create space between emotional overwhelm and thoughtful response. We also talk openly about sensitivity, burnout, overfunctioning, and the strengths that often come with ADHD—like curiosity, passion, and love of learning. Corinne shares practical tools therapists use (and that anyone can apply) to regulate the nervous system, manage anxiety, and build healthier relationships with their emotions. Whether you’re navigating anxiety, ADHD, burnout, or simply want more emotional clarity and self-compassion, this episode offers grounded insight and actionable strategies you can start using right away. Top 5 Takeaways Empathy has two forms. Understanding the difference between affective (emotional) and cognitive empathy can reduce burnout and increase compassion.Many women mask ADHD with anxiety. Perfectionism and overfunctioning are often coping strategies, not character flaws.Mindfulness creates space. Simple practices can help separate emotional reactions from cognitive responses.ADHD is not a deficit. Differences often come with powerful strengths like curiosity, passion, and creativity.Structure + play matter. Routines, humor, and nervous system regulation are essential tools for emotional well-being.Learn More about Corinne Below: Flourish Psychotherapy by Corinne Kneis Follow Along with Corinne on Instagram Connect with Corinne on LinkedIn -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Gratitude is one of the most researched, and misunderstood, topics in psychology. In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one of the world’s leading gratitude researchers, for a candid, nuanced conversation about what gratitude really is, where it comes from, and how it shapes our striving, relationships, and sense of meaning. What makes this conversation especially rich is Bob’s journey. Long before he became known for gratitude research, his work focused on striving, goals, and purpose. It’s a foundation that deeply informs how he thinks about gratitude today. Bob and I explore how research often reflects our own life questions (“research is me-search”), and how gratitude emerged for Bob not just as an academic interest, but as a personal turning point. We unpack why gratitude isn’t about forced positivity, how entitlement quietly erodes well-being, and why authentic gratitude helps us see what (and who) we might otherwise take for granted. We also discuss the emotional depth of gratitude: how fully waking up to life means experiencing both joy and sorrow more deeply. As we head into a new year, this episode is for anyone who wants a more honest, grounded understanding of gratitude. I hope it brings you an understanding that strengthens relationships, deepens meaning, and supports growth without bypassing real emotion. Top 5 Takeaways Gratitude is deeper than thankfulnessEntitlement is the enemy of gratitudeGratitude can coexist with hardshipHealthy gratitude requires balanceGratitude strengthens relationships and mentorship-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

In this special Mindfulness in Action episode, I’m sharing a very personal reflection from the trails of Squamish, BC where muddy puddles, forest quiet, and time on the bike create space for clarity. For the first time in over 22 years, I’ve made the decision to step away from competitive bike racing. Not because I can’t race, but because my life, priorities, and sense of fulfillment have shifted. In this off-the-cuff, honest conversation, I reflect on what it means to let go of an identity you’ve held for decades, how task-focused mindfulness has shaped my thinking, and why courage sometimes looks like choosing less instead of more. This episode isn’t just about sport. It’s about transitions, motivation, family, mattering, and learning to listen to yourself when something inside is asking for change. If you’re navigating a transition, feeling stretched thin, or questioning what really matters in this next season of your life, I hope this episode helps you slow down, reflect, and reconnect with what’s true for you. Top 5 Takeaways Mindfulness isn’t passive, it’s active presence.Identity transitions are uncomfortable, but necessary.Motivation changes with life seasons.Doing less can be a powerful choice.Reflection reveals values.Other Mindfulness in Action Episodes: - Slowing Down the Rush - How to Regulate Your Emotions for Resilience and Performance - How to Combat Self-Criticism -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

What if improving your well-being didn’t require more time, effort, or productivity, but simply a deeper relationship with the world around you? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by nature connectedness researcher Dr. Holli-Anne Passmore and well-being practitioner Molly Peterson for a rich, science-backed, and deeply human conversation about how our relationship with nature shapes our mental health, meaning, and sense of presence. Together, we explore what nature connectedness really means, and why it’s not about hiking more miles or living in the wilderness, but about attention, intention, and emotional connection. Sonya shares personal stories about how nature has helped her regulate, heal, and reconnect during demanding seasons of life, while Molly and Holli-Anne bring powerful research and practical tools listeners can use immediately. This episode is for anyone feeling overstimulated, disconnected, or craving more meaning in everyday life, whether you live in the mountains, the city, or somewhere in between. Top 5 Takeaways Nature connectedness is about relationship, not timeSmall, daily moments with nature (plants, clouds, light, birds) can significantly boost well-being and presence.Technology can either enhance or erode nature connection, depending on how intentionally we use it.Character strength amplify nature’s benefits, increasing meaning and transcendence.Early and intentional exposure to nature, especially in childhood and family life, predicts lifelong well-being and environmental care.-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by neuroscientist Dr. Scott Frey and former professional cyclist Brent Bookwalter to dig into the science of central (brain) fatigue, life transitions, and how to balance performance with well-being. Through stories from elite sport, neuroscience, and personal growth, Scott, Brent, and I explore how understanding brain fatigue can help us better navigate change, maintain motivation, and thrive through life’s transitions. I’ve been through this. You’ll hear about when I realized that my high need for mental stimulation was impacting my racing performance, and how learning about mental fatigue helped me reframe training and recovery in both sport and life. Whether you’re an athlete, professional, or parent trying to “do it all,” this conversation will help you understand your brain’s limits and unlock tools to work with your mind, not against it. Top 5 Takeaways: What is Central Fatigue?Mental Energy is FiniteTransitions Require CompassionRest is a SkillSelf-Awareness Fuels Growth-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

What makes relationships truly thrive, not just survive? In this episode of Grow the Good, I sit down with Suzie Pileggi Pawelski, positive psychology expert and co-author of Happy Together: Using the Science of Positive Psychology to Build Love That Lasts, to explore how strengths, gratitude, and intentional effort create lasting connection. Suzie shares her evidence-based framework for building flourishing relationships using character strengths, gratitude, and virtue. We talk about how to balance differences, embrace vulnerability, and move beyond “utility-based” love into Aristotelian “love of goodness.” I also share some of my own reflection, from learning to appreciate my husband Matt’s different strengths, to maintaining intimacy while raising kids. If you’ve ever wondered how to bring more meaning, patience, and joy into your relationships (romantic or otherwise), this conversation offers both science and heart. Top 5 Takeaways: LINKS Learn more about Suzie https://www.suzannpileggi.com/about/ Read Happy Together https://www.suzannpileggi.com/author2/#happy Listen to Love in Your Golden Years https://www.audible.com/pd/Love-in-Your-Golden-Years-Audiobook/B0FJ2V1WL5?source_code=ASSGB149080119000H&share_location=pdp -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Today I’m sitting down for an honest reflection about something I’ve been moving through lately: change, identity, and social connection. As I’ve transitioned away from professional mountain biking being the center of my identity, I’ve been exploring how to define value beyond performance, productivity, or outside validation. It’s been a humbling and deeply human process, one that I know so many of us can relate to. In this episode, I share some personal stories, research on well-being and mattering, and practical tools to help you strengthen your sense of connection and self-worth. We’ll talk about how belonging shapes our mental health, why asking for help takes real courage, and how to reconnect with the parts of yourself that don’t depend on achievement. If you’ve ever questioned your worth, struggled through a life transition, or wondered where you fit, this conversation is for you. Let’s grow through it together. LINKS: - Embracing Life Transitions with Ilene Schaffer - Adult Children of Emotionally Immature Parents by Lindsay Gibson - The Power of Mattering by Zach Mercurio - Subscribe to the newsletter -------------- The Grow the Good Podcast 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 -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

What if resilience isn’t enough? In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under pressure, navigate transitions, and build a more grounded sense of identity. We unpack the difference between resilience and antifragility, how to reframe volatility as a feature, not a flaw, of growth, and why thriving requires both distress tolerance and meaning. Whether you’re an athlete, a high performer, or simply someone who wants to show up better in life, this conversation will expand how you think about potential, identity, and well-being. Top 5 Takeaways: Antifragility vs. resilience: Resilience helps you bounce back; Antifragility helps you grow stronger through challenge. Thriving = pleasantness + distress tolerance: True thriving includes discomfort and meaning, not just happiness. The 4-Lens Framework: Understand yourself through cognitive (top-down), physiological (bottom-up), environmental (outside-in), and values-based (inside-out) perspectives. Identity beyond performance: You are not just what you do. Growth requires detaching self-worth from achievement. Volatility as opportunity: Change, uncertainty, and stress can be leveraged for transformation if you engage intentionally. -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

THIS EPISODE IS A GROW THE GOOD REPLAY // I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener. As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication. In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset, and ultimately, improve your relationships through the power of mindful communication. Struggle with small talk? Stick around and I’ll share some tips to spark conversation in any setting. Throughout the episode, we'll draw upon insights from various books on parenting, relationships, and communication, such as nonviolent communication and growth mindset talk. I'll also share my own personal experiences and observations, shedding light on the practical application of these concepts. So, are you ready to supercharge your communication skills and revolutionize your relationships? Here’s a breakdown: - Managing conflict with non-violent communication - Respond with a reflection - Asking open-ended questions - Use both/and thinking for feedback and discussion - Affirmation when giving compliments - Validate emotions - Practice active constructive response - Plus, conversation starters LINKS * Check out my newsletter for productivity, mindset, and mental skills * Read more about the Harvard Study of Adult Development -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

GROW THE GOOD REPLAY // Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present. Together, we'll unleash the potential of blending athletic pursuits with the power of meditation and discover new techniques and practices that will help you achieve the perfect balance between your mind and body. Let's hit the trails together and see if we can find our stride. Here are the key takeaways: LINKS: Health CoachingMental Performance Coachingscience of meditation with Dave Vagointerview with Jeff WarrenMoxy & Grit Mindset Academynewsletter-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or simply navigating unexpected change. But why do transitions feel so unsettling, and how can we meet them with more self-compassion and patience? In this episode of Grow the Good, I sit down with my friend and fellow MAPP grad, Ilene Schaffer, to explore the psychology of transitions. With more than 25 years of experience in counseling psychology, Ilene shares her wisdom on navigating endings, sitting with uncertainty in the “neutral zone,” and creating intentional new beginnings. We talk about what it means to let go of old identities, how to clarify your non-negotiables, and why patience and self-compassion are the keys to moving through life’s changes with resilience. Top 5 Takeaways: Self-compassion is essential in transitions, whether the change is chosen or not.The “neutral zone” between endings and beginnings is where reflection and growth take place.Defining non-negotiables helps guide decisions during uncertain times.Patience is vital; most transitions take 6–9 months to fully adjust.Fulfillment isn’t about balance, it’s about intentional choices aligned with your values.Tune in to learn more from Ilene, and hopefully, approach your next transition with a little bit more ease. -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

On this special crossover episode of Grow the Good, I'm resharing a conversation with Travis Macy from The Travis Macy Show. - - - - - - - The Travis Macy Show Ep. 195. Perfectionism, Purpose, and Letting Go with Sonya Looney What does it really mean to accomplish something and why doesn’t it always feel the way we think it should? This week, I’m joined by my good friend, longtime pro mountain biker, and mindset coach Sonya Looney for a deep and honest conversation about something a lot of us wrestle with, perfectionism. Sonya and I dive into what it means to strive with purpose, how to redefine accomplishment through contribution instead of comparison, and why feeling like we matter isn’t always about metrics. We also talk about big transitions, like Sonya’s move from full-time bike racing to trail running and mental performance coaching—and the freedom (and fear) that comes with letting go of old identities. If you’ve ever been stuck chasing numbers, doubting your worth, or wondering if it’s okay to want something new, I think you’ll find a lot to chew on here. Sonya brings her usual clarity, research-backed wisdom, and vulnerability to the table and I’m always grateful to learn from her! -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could change the world as we know it. In this episode, I sit down with Dr. Caroline Fleck, licensed psychologist, corporate consultant, and author of Validation: How the Skill Set That Revolutionized Psychology Will Transform Your Relationships, Increase Your Influence, and Change Your Life. Her work has been translated into nine languages and has been featured in The New York Times, Good Morning America, and more. We find out why validation is the key to making people feel truly seen and understood, how to avoid the trap of invalidation, and why self-validation is just as important as validating others. You’ll also hear about Caroline’s “Validation Ladder,” a simple, actionable framework you can use to strengthen your relationships, improve your influence, and even boost your own mental health. Top 5 Takeaways: If you want to become a better communicator, a stronger leader, or simply deepen your personal relationships, this conversation is packed with practical tools to help you get there. LINKS Dr. Caroline Fleck’s book about validationMeaningful Work with Tamara Myles and Wes AdamsThe Mattering Mindset on The Mental Training Lab-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

Have you ever achieved a big goal, only to feel something was missing afterward? Or wondered why no amount of external validation ever seems quite enough? Today, I’m excited to reshare a meaningful conversation from the Mental Training Lab podcast, where I sat down with sport and performance psychology expert Pete Kadushin to talk about the powerful concept of “mattering.” If you are a regular listener, you know how this message has impacted me: how shifting from perfectionistic, outcome-driven mindsets toward purposeful action and intrinsic motivation can transform not just your performance but also your entire approach to life. We discuss why feeling valued and adding value to others is far more fulfilling than chasing external accolades, how to recognize and use your character strengths to foster deeper connections, and practical strategies for cultivating lasting resilience and well-being. Here is what you’ll learn: LINKS: - Listen to The Mental Training Lab with Pete Kadushin - Finding Meaning and Mattering at Work with Andrew Soren - Insights from IPAA Brisbane 2025 -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think about well-being, purpose, and what it means to truly flourish. This week, we're unpacking the big shifts happening in the world of positive psychology. Specifically, moving from individual optimization to regenerative systems that benefit our communities and the planet. We'll explore how mattering, contribution, and collective thriving are becoming central to conversations about well-being. You'll also hear my reflections on burnout, fulfillment, and why podcasting continues to feel like one of the most meaningful ways I contribute. What you'll learn: sustainableregenerativeIf you're someone who’s passionate about growth, but also curious about how that growth fits into something bigger than yourself, this episode is for you. -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to the concept of a "psychologically rich life." A psychologically rich life is about collecting diverse and transformative experiences that shift our perspectives and expand our minds, rather than just chasing positive feelings or a singular sense of purpose. Social psychologist and author of the new book, Life in Three Dimensions, Dr. Oishi shares why seeking variety, spontaneity, and novel experiences can profoundly enhance our growth, resilience, and overall fulfillment. You'll learn: - Why chasing happiness alone can set you up for disappointment—and what to pursue instead. - How psychological richness enhances well-being through diversity and depth of experience. - Practical strategies to incorporate more richness into your daily life and why spontaneity is key - The role fiction and storytelling play in expanding your emotional and cognitive horizons - How reframing setbacks as opportunities for interesting experiences fosters resilience. -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.