Change Wired

Your emotions don’t just happen to you like the weather. They follow a path, and once you learn to shape that path, everything changes: your decisions, your relationships, your focus, and the life you’re building. I walk through a practical framework for emotional regulation and emotional management using tools from psychologist and neuroscience researcher Ethan Kross (Shift: How to Manage Your Em...

One “bad” meal. One skipped workout. One night of doom scrolling. Then the familiar thought hits: I blew it, so why bother? That is not a personality flaw. It is black-and-white thinking, a common cognitive bias that kills more progress than failure ever could. We walk through how all-or-nothing mindset shows up in dieting, intermittent fasting, exercise routines, reading goals, and even work habi...

Stress is going to show up if you are doing anything that matters. The real question is whether it turns you into a sharper, healthier version of yourself or whether it drags you into dread, overthinking, and burnout. You will leave today's podcast episode with a 5-step emotional regulation and stress management toolkit to become more resilient, improve your performance under stress, and reco...

Monday motivation is one of the most expensive lies we buy. It feels like a reset, a clean slate, a brand new you, but nothing about your skills, schedule, or stress load upgrades overnight. So when reality hits, the plan collapses and we wonder what is wrong with us. I walk through the behavioral science behind the fresh start effect and explain the missing piece: psychology can spark action, but...

That quiet, persistent thought, “My life is pretty good, but something is missing,” can be one of the most useful signals you get. I’m unpacking why that feeling so often comes from a values gap: what you truly care about versus what your days repeatedly look like . When our priorities shift over the years, we can keep living by an old internal scorecard without realizing it, then wonder why motiv...

Fulfillment is not a prize you earn by checking the right boxes. It is a feeling that shows up when your life matches who you actually are . We use a simple idea to guide the whole conversation: imagine a Venn diagram where one circle is your values and the other circle is how you live day to day. The overlap is peace, meaning, and that grounded sense of “my life fits me.” We walk through practica...

Your aspirations to wake up or go to bed on time aren’t failing because you’re “undisciplined” or broken. Most of the time, your attention is simply getting pulled by whatever is loudest in the moment - the real engine behind the intention-action gap and the knowing-doing gap. You'll learn about practical, behavior change tools used in coaching and backed by behavioral science , including mot...

AI keeps promising to save us time, but a funny thing happens when our tools get faster: our lives often get busier, not freer . We start with a simple idea: without intention, extra capacity doesn’t become rest, health, better relationships, or meaningful hobbies. It turns into more output and more complexity. The heart of sustainable success, fulfillment, and burnout prevention: designing your l...

Most people fail to achieve long-term goals because their goals stay foggy, vague, not deconstructed, sequenced, selected and kept accountable. Achievement that lasts has very little to do with talent and everything to do with the process. When “get healthy,” “become a better leader,” or “grow my business” is still a blurry vision, it’s almost impossible to know what to do on any day, let alone wh...

If you’ve ever said “I eat pretty healthy, so why isn’t this working?” this one is for you. But it also goes a lot beyond weight loss attacking unhelpful beliefs that keep you stuck in other areas of your life.  I’m pulling back the curtain on the hidden reason so many nutrition plans fall apart: not a lack of willpower, but a handful of beliefs that quietly sabotage consistency, calorie balance,...

Balance isn’t the goal. Integration is. Not Either/Or but Both/And. If you’ve ever gone all in on hustle and deep work only to feel isolated , or filled your calendar with people and meetings only to feel scattered and behind - you’re not broken, you are human. You’re living inside a polarity and treating it like a problem to solve instead of a tension to manage. We walk through Polarity Mapping (...

Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina   Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

A whole pineapple can ruin a perfectly good habit.  Today we start with a real coaching case study on nutrition habits and why “I’ll just do it” collapses under real life.   Then we translate the same systems thinking into workplace transformation and leadership: why telling a team to “use AI” or “give better feedback” rarely works , and what does work instead. Think: clear playbooks, tiny recipes...

Quitting isn’t always a character flaw. A lot of the time it’s a belief problem . When I see people stall on a healthier diet, regular exercise, better sleep, a bold career move, or the messy work of improving relationships, the pattern is the same: they stop when they no longer believe their effort will pay off . Today I share a practical framework inspired by Nir Eyal’s work, the book Beyond Bel...

What does it truly take to change what we do — for yourself and at scale, sustainably in the real world? In this episode, Angela sits down with Hengchen Dai , Associate Professor at UCLA Anderson and co-director of the UCLA Nudge Unit, to explore the science behind why people do what they do , and what it takes to shift it . Hengchen brings rigorous academic research published in Nature and other...

Proof changes everything.   When the world serves you endless "hot takes" about health, habits, and mindset, we need to slow down and build on what actually holds up—methods that work across people and across time .   Today we unpack why evidence-backed tools make personal growth more predictable, less stressful, and far more sustainable , and we put 3 practical techniques in your hands...

Big transformations don’t come from heroic sprints; they come from steady steps that respect how our brains and bodies adapt to change . We unpack the ABC coaching tool , a simple, repeatable way to make progress effortless and consistent, making it feel less like a war with yourself and more like a rewarding collaboration . If you’re ready to evolve on purpose - this guide is your blueprint. Subs...

Feeling flat, unmotivated, or stuck in your head?   We walk through a simple, science-backed way to get moving again :  3 precise questions that flip inertia into momentum , replace vague drama with evidence, and turn discipline into something you can do on cue. Starting with Newton’s first law, we connect the physics of motion to the psychology of habits, showing why starting feels hard and why i...

Ever feel split between the warm safety of what you know and the cold thrill of what could be?   We unpack how competing priorities like comfort, growth, belonging, ambition, and health can collaborate instead of collide .  Then we hand you a simple, powerful toolkit: 5 coaching questions to illuminate what each option protects, what the conflict says about who you’re becoming, how each path serve...

What if your goals didn’t need more willpower, just better engineering ?   We break down a practical, client-tested system that helps hundreds of people to achieve the best shape of their life and keep it , a system that shifts you from just planning to the right kind of preparing so your intentions survive real life. Using Navy SEAL-level readiness as a metaphor, we map the 5 moves that make chan...

What if your habits didn’t rely on willpower at all?   We dive into the overlooked superpower of behavior change. Instead of forcing motivation, we focus on removing friction : the tiny barriers that keep you from starting. Along the way, we unpack real stories that show how visibility, proximity, and preloaded steps consistently beat discipline.   Angela shares how a 25-year exercise streak survi...

Big goals are easy to write and hard to live . When strategies promise transformation but leave people asking what do I do on Monday, momentum dies and the execution gap widens. We sat down with Andrea Olson -  behavioral scientist, Harvard Business Review contributor, TEDx speaker, and founder of a change agency that works with companies from $300M to $36B. She's helped some of the biggest o...

We unpack a simple, revealing contrast - the same person, the same goals, and the same low-energy, being sick week produced 2 outcomes: 1 habit failed, 1 succeeded - and the difference came down to this. Our goal is to help you build habits that work when life doesn’t . If you design the path so the right action is the easiest action, consistency stops relying on willpower and starts relying on st...

What if joy wasn’t something you earned after life behaved, but something you could create today? We explore a simple, repeatable tool that helps you stop waiting for perfect conditions and start building real happiness in your life as it is today. We talk about the hidden cost of “I’ll be happy when,” why high achievers often suffer more when things won’t budge, and how to draw a clear line betwe...

We sat down with Lisa Broderick, CEO of Marshall Goldsmith Advisors and co-author of a new book Permanence: Become the Person You Want to Be and Stay That Way , to unpack a 2-minute practice that helps high-achievers, leaders and teams start compounding wins into lasting change .  We walk through the Daily Questions Method and the crucial shift from outcome obsession to effort tracking . Lisa expl...