Habits on Purpose

In the last two episodes, we explored fourteen life-giving qualities and five actionable steps to weave them into your daily life. Today, we're taking it a step further by diving into the concept of layering—or stacking—these positive qualities to create a powerful synergistic effect.    In this episode, we'll uncover what it really takes to make meaningful changes in your habits—starting with dit...

Every high achiever knows that great ideas are only as powerful as their execution. That's why today, we're diving into the essential steps to actually cultivate more of what truly matters to you. Last week's episode explored life-giving qualities, and this episode focuses on how to bring those attributes into your everyday life.   Once we tackle that hurdle, I'll break down my process for accessi...

For high achievers, the holidays can be an especially busy time as we add travel and scheduling to our already full plates. But where does time for our well-being fit in? Consider today's episode an opportunity to prioritize yourself.   Listen in as I discuss attributes like curiosity, compassion, belonging, and perspective—defining what they are and, just as important, what they aren't. With this...

Change, although not effortless, is easier than you may realize, even for the most deeply ingrained patterns and habits. It starts with self-awareness and, in the case of Internal Family Systems (IFS), noticing and naming the many parts of yourself. But then what?   Listen to learn how to see your many parts as allies, not enemies, and the questions you should ask your parts when they pop up in yo...

Do you find yourself reacting in ways you don't understand?   In this episode, I delve deeper into the fascinating world of Internal Family Systems (IFS). Uncover the hidden parts of your personality, from the approval-seeking to the overly optimistic. Learn how to recognize these parts, even when they're disguised, and how to respond differently.    Get full show notes, transcript, and more infor...

Feeling lost or stuck? You're not alone. Even the most successful people experience moments of self-doubt and uncertainty. In the first of my latest two-part series, I delve into the world of Internal Family Systems (IFS) to help you understand the different parts of yourself.   Learn how to recognize and embrace your sub-personalities, from the protective manager to the inner critic. By understan...

How does embracing your authentic self shape your mindset around money? In this special episode, we dive into the powerful connection between intuition, courage, and financial well-being. Joining us to share her game-changing insights and money habits is the amazing Dr. Latifat Akintade.     A gastroenterologist, practicing physician, and founder of MoneyFitMD, Dr. Latifat is committed to helping...

Today, I have a feeling you're going to jump at the opportunity to put new productivity tools in your toolbox. That's because today I'm talking with an expert. Dr. Tiffany Moon is a board-certified anesthesiologist, the CEO of the LeadHer Summit, a mother of twins, and a television and social media personality. She's here to share a little about her background and outline her approach to achieving...

What would your life look like if you could rewire your most energy-draining habits? Imagine experiencing your day-to-day life without the internal angst, turmoil, and conflict that often accompanies your reality. While we can't control external circumstances, we do have the power to change our internal experience.     Tune in today to paint a picture of what's possible when you change your relati...

Do you roll your eyes or scrunch up your face when you hear the phrase self-compassion? It's easy to give compassion to others, but directing it inward can feel uncomfortable or even weak. If this resonates with you, you're not alone.     In this episode, I explore the true meaning of self-compassion and how it differs from self-pity, selfishness, and making excuses. I share a powerful exercise yo...

Today, I'm going to talk about a simple but powerful technique that will get you moving on tasks that feel overwhelming. And it has nothing to do with the size, scope or complexity of the task because that feeling can exist in the face of any bullet point on your to-do list.     Tune in to learn about Project Low-Hanging Fruit, where I'm helping you make your tasks so accessible that you're unteth...

For regular listeners of the podcast, you'll recognize the topic of Internal Family Systems (IFS), but it's never a bad idea to revisit this life-changing psychotherapy model. Even better than reviewing this theory, I'm diving deep into a tool I've personally vetted to help you handle big emotions and remain calm when life throws chaos your way.     Tune in to learn about this "unblending" tool, h...

Joining me today is Dr. Mary Leung, a full-time medical oncology and hematology physician, as well as a certified life coach. She's here to share a bit about her journey of becoming a coach and how she's been able to achieve better time management.     Even if you're not a physician or don't work in medicine, listen to learn how you can become more efficient at your job so you can attend to, and m...

The life of a high achiever is filled with transitions. Whether it's in life, work, relationships, or something else, there's a seemingly endless number of starts, stops, and new beginnings. It's tough not to get overwhelmed during these periods, which is why I've developed a list of ways to make the transitions easier.     From simply taking a moment to pause and reflect to doing something fun an...

It will come as no surprise that one of the biggest challenges for high achievers is saying no. But why is it so hard? The struggle is deeply rooted in societal expectations, fears of disappointing others, worries about how we are perceived, and much more. Luckily, there is a path forward.     Tune in to hear the benefits of saying no, including finally freeing yourself from being perpetually over...

In this episode, I explore a recently popularized concept from Dr. Becky Kennedy in her book Good Inside called "the most generous interpretation." This approach not only helps us identify our habits better but also provides a kinder way to engage with ourselves as we work on making lasting change. Listen in as I share how the most generous interpretation and deliberately assuming positive intent...

Anger is not only a natural emotion; it is actually a signal alerting you to three main ideas: that there has been a boundary breach, a value has been compromised, or that you have just witnessed an injustice. And if we embrace anger, it can radically change our lives.     Listen in as I reveal my go-to tool for managing anger—not by suppressing it, but by inviting it to take a seat at the table w...

For high achievers, overthinking might seem inevitable. While second-guessing and catastrophizing can lead to overcomplicating things, there is always hope—and coaching offers a way forward. If you don't believe me, this episode is for you.     Joining me today is Dr. Stella Evans, a pediatrician, medical director for the Spina Bifida Clinic at Children's Hospitals and Clinics of Minnesota, and ce...

In Episode 131 I'm taking a different role as the guest in an interview led by Dr. Kavetha Sundaramoorthy and Dr. Erica Bove. We dive deep into the habit of rumination—why we do it, how it shows up, and practical ways to manage it.    We discuss how rumination often arises from unresolved emotions or suppressed feelings and the importance of recognizing this habit as the first step toward making a...

Returning to the podcast is Mariana Fávero Bonesso, a life coach specializing in overcoming procrastination and enhancing focus. Last week, she guided us on setting achievable goals and tackling procrastination without succumbing to anger and frustration.     Today, we're shifting our focus away from procrastination to delve into Internal Family Systems (IFS). Whether you're familiar with IFS or h...

My guest today is Mariana Fávero Bonesso, a life coach specializing in overcoming procrastination and enhancing focus. Mariana works with high-performing individuals who often feel overwhelmed, helping them become more structured and execution-oriented. She's here to share her inspiring story and effective methods.     Listen in as Mariana explains how to set meaningful goals and break them down i...

An integral part of maintaining a high-achieving lifestyle is a loving, fulfilling relationship with your partner. If that's lacking, it's only a matter of time before you suffer a setback. Luckily, by making a few minor mindset shifts, you can bring more love and connection into your marriage.     Maggie Reyes is a modern marriage coach, interpersonal communication expert, and author of Questions...

When we're knee-deep in the trenches of life it can be easy to forget about ourselves. In fact, there are implicit and even explicit messages in our culture, and our professions, that shape that point of view. That our worth hinges on our productivity or that our value is tied to helping others. But that leaves us lacking.      Dr. Erica Howe is the founder of the Women Physicians Wellness and Wom...

As a podcast for high achieving women, it's important to engage in honest conversations with those that both talk the talk and walk the walk. And I think being a compassionate physician and a dedicated mom of four perfectly encapsulates that concept, which is why I'm so excited about our special guest.     Dr. Sarah Witry is a Hospice Palliative Physician and a certified mind-body coach, as well a...

How many of us race, walk, and hustle through our days? We're high achievers, after all, so it seems commonplace to finish the day completely exhausted. But what happens when that daytime stimulation, overthinking, or second-guessing impacts our sleep? Today we're finding out from a very special guest.      Dr. Funke Afolabi-Brown is a triple-board-certified sleep medicine physician, specializing...