The Motivation Mindset with Risa Williams

• The Motivation Mindset with Risa Williams: Visualization - Marc Antonio

  Do you wish you had a magic Patronus spell you could use to call upon an imaginary spirit animal to help you feel calm when you needed to? Well, we have just the visualization for you in this fun episode! Risa Williams talks to Marc Antonio, an EMDR therapist, about a Spirit Animal Visualization that people can use to feel calmer and happier feelings when they need to. They also discuss different visualization tools that can help people connect with their feelings and process them in a calmer way.They discuss:-Healthy forms of everyday dissociation vs. trauma triggers that involve dissociation -How we can use our imagination in calmer and more playful ways throughout daily life-How using visualization can affect our nervous system, executive functioning skills, and emotional regulation*Sign up for Risa's new subscription: Worksheets with Risa to receive a free worksheet each month from her books - patreon.com/risawilliams or @risawilliamstherapy!*Host: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Marc Antonio, nerdgeektherapy.comSupport the showFor 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.

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• The Motivation Mindset with Risa Williams & Gabby Sanderson: Managing Daily Stress

  Do you tend to push off taking care of yourself to the bottom of your to-do list each week? In this double podcast broadcast episode, Risa Williams talks to fellow podcast host, Gabby Sanderson (of The Happier Life Project) about how we can reduce our stress in regular ways and learn to take our self-care more seriously each day. For International Stress-Awareness Month, they talk about ways we can become more mindfully aware of our daily stress and what's stressing us out so we can take small and easy steps to bring our stress down in little notches.They discuss tools from Risa's new book, Get Stuff Done Without the Stress, including:-The Calm Zone: Understanding your own capacity to feel calm, what this space feels like in your body, and steps you can take protect it a little more throughout the day-Goal-Mapping: Using Risa's easy and practical three track system, how can you make your own daily self-care one of the mail goals you're working on each week?-The Task Intensity Meter: How does knowing what tasks tend to stress you out help you form a better plan to get stuff done?-Self-Kindness Mindset: Learning to talk to yourself in gentler ways about things you need to do...actually helps you do those very same things! Find out how...Pick up a copy of Risa's new book at: getstuffdonebook.com, and if you happen to be in Los Angeles, stop by Village Well bookstore on May 24th at 6 PM PST to meet Risa and get a signed copy of her book! More info at: risawilliams.com.Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and, Gabby Sanderson, @radiogabby, mypossibleself.comSupport the showFor 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.

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• The Motivation Mindset with Risa Williams: Setting Boundaries - Dr. Michelle Chung

  Do you over-commit to social events only to find yourself avoiding what you've just signed up to do? Do you over-explain why you can't make something and then feel overly guilty afterwards? Do you wish you had a simple formula so you could just say no to something without all the stress? Then, check out our latest episode: Setting Boundaries!In this episode, Risa Williams talks to psychologist, Dr. Michelle Chung, about setting healthy boundaries by learning how to use a "soft no". Sharing her practical boundary-setting formulas, Dr. Chung teaches us that we can learn to take care of ourselves and our own needs in a gentle way that doesn't confuse the listener.They discuss:-The Soft No formula: Learning the "validation sandwich" technique-The DEARMAN Method: Derived from DBT, Dearman teaches us how to effectively communicate our needs in a mindful way that is easy to remember-Learning to let others feel their feelings and to let ourselves feel our own feelings too-Why self-care is so important for refilling your own cup so you can pour out to others--If you're in Los Angeles on May 24th, stop by Risa's newest book signing at Village Well bookstore in Culver City! May 24th from 12-2 PM: Risa will be signing copies of Get Stuff Done Without the Stress at this friendly downtown Culver City bookstore!--Host: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Dr. Michelle Chung, drmichellechung.com, @dr.michellechungSupport the showFor 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.

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• The Motivation Mindset with Risa Williams: Living Without Regrets - Jodi Wellman

  In this episode, Risa Williams talks to best-selling author, Jodi Wellman, about living a regret-free life. In her book, You Only Die Once, Jodi talks about practical ways we can start to look at our life from the point of view of the end of our lives, and work our way backwards to figuring out what we want to be doing right now.They discuss:-The Deathbed Regret Exercise: If you think about being on your deathbed, what regrets would you have about things you didn't do? And then, how can you start to move towards doing those things now?-The Home from the Hospital Visualization: If you just returned home from the hospital after a brush with death, how would that change how you see today differently and what would this change about how you approached your everyday tasks?-Jodi shares tools from positive psychology to help listeners start to cultivate tiny daily doses of happiness throughout everyday life more intentionally.-How doing weekly and monthly reviews of what's important to you helps you avoid regret later.Want to make sure you're living without regrets today? Listen to this episode and learn a few new ways of looking at your life right now...And a big-shout out to everyone who showed up at Risa's book signing of Get Stuff Done Without the Stress at Barnes & Noble in Fullerton on Saturday - it was so wonderful to see such a happy crowd there, enjoying books!Host: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Jodie Wellman, fourthousandmondays.com, @fourthousandmondaysSupport the showFor 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.

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• The Motivation Mindset with Risa Williams: Time Horizons - Diann Wingert

  In this episode, Risa Williams talks to ADHD-ish podcast host and business coach, Diann Wingert, about time horizons, and stretching our time perspective so that we can actually accomplish what we set out to do. They discuss ways that adults with ADHD can unintentionally "shrink" their time horizons and sometimes set themselves up to feel stressed out by their own goal expectations.They discuss:-The idea of "time horizons" for different people, including those with ADHD-Diann's tool, "The Reality Bridge" for forming a more reasonable time frame to do things in-Why having a "default yes" can set our "future selves" up for stress, burnout, and overwhelm-What a "digital parking lot" is and how to use it when your mind generates too many ideas to actually do!-Why having a "Future Self" date is important to do consistently You can access Diann's time horizons worksheets here:https://bit.ly/time-horizon-stretching-strategiesAnd a big congrats to Tatum Rangel from LA, winner of the Double Book Giveaway! You will be receiving Risa's new book, Get Stuff Done Without the Stress, and Colette Roy's book, Clutter and Couples in the mail! Enjoy! You can find out about the next book giveaway at instagram.com/risawilliamstherapy.If you happen to be in LA, stop by Barnes & Noble - Fullerton on March 29th at 2 PM - Risa will be signing her new book, Get Stuff Done Without the Stress, there and giving away freebies. Stop in and say hello!Host: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Diann Wingert, https://bit.ly/ADHD-ish, https://podcasts.apple.com/us/podcast/adhd-ish/id1513039926 Support the showFor 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.

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