Change Wired

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.

Procrastination isn’t ruining your plans because you “lack discipline.” It’s ruining your plans because your brain is doing exactly what it evolved to do: chase what feels urgent right now and ignore what only becomes painful later. I’m Angela Shurina, and I’m walking you through the mindset skill I rely on to finish the work that builds a great life, even when there’s no deadline , no boss, and n...

Your goal might be completely realistic, and still feel impossible because you’re trying to achieve it on your impatient timeline . I’m Angela Shurina, and I want to challenge the “zero to hero” approach that makes so many smart, motivated people burn out, quit , and then decide they are the problem. They’re not. The plan is. I use a simple analogy that makes the process of change obvious: Couch t...

Happiness isn’t a nonstop high. For us, the real win is an elevated baseline: that steady, grounded sense of wellness that makes you more resilient, less reactive, and far harder to knock off course when a day goes sideways. We unpack why that baseline is built less by hype and more by biology. I share why omega-3 fatty acids matter so much for mental health, mood, and brain function, especially t...

Your cravings might not be “a you problem” at all. They might be a lack of nervous system training problem. I’m Angela Shurina, Master Health Coach 360 and stress and sleep management coach, and I’m sharing the five simple strategies that changed my life and helped my clients stop emotional eating, binge eating, overdrinking, overthinking, and other stress-driven habits that leave you feeling regr...

The quickest way to feel better isn’t a trendy meal plan, it’s making food choices you’ll still be grateful for tomorrow. I walk you through my personal, real-world nutrition routine as a master health coach and nutrition coach, including exactly what I eat for breakfast, lunch, and dinner and why . We talk protein timing for recovery and mental focus, fiber targets for gut health and fullness, an...

Your stress does not politely wait for your meditation cushion. It hits when the day is already going sideways and your brain starts doing that late night replay at 3 a.m. Today we talk about what real stress management looks like when life keeps handing you lemons and you do not even have the capacity to make more lemonade. I walk you through a simple, research backed CBT tool called the “worry w...

I’m Angela Shurina, master health executive coach, and I’m making the case for sleep as the most underrated high performance tool : it sharpens decisions, steadies emotions, improves workout recovery, reduces cravings, and lowers the risk of burnout that takes high achievers out of the game. We dig into the sleep toolkit using research-backed sleep science and real-world coaching patterns I see in...

Willpower gets all the credit, but it rarely does the heavy lifting . Today I’m sharing the exact behavior change process I’ve used for years with clients to help them build habits that stick, whether the goal is better sleep, less stress, healthier nutrition, consistent fitness, or stronger communication. If you’ve ever thought “I know what to do… so why don’t I do it?” this is your missing piece...

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...