The Motivation Mindset with Risa Williams

Do you sometimes lose control of your emotions? Do you often feel overly frustrated or angry about little everyday things? Then, this episode is for you! These days, who doesn't need a little help with emotional regulation? Dr. Catherine Smith talks to Risa Williams about practical skills from DBT (Dialectical Behavior Therapy) that anyone can use to start to become more aware of how to regul...

Does perfectionism sometimes hold you back from getting things done? In this episode, Risa Williams talks to classical pianist superstar, educator and performer, Alpin Hong about the role that perfectionism plays in procrastination, especially when it comes to the creative and performing arts. They also discuss how high-achievers can sometimes get in their own way with tasks they need to do. They...

We're celebrating the release of " The Procrastination Playbook " today - it's in stores now! Erica Curtis and Risa Williams discuss super sneaky ways procrastination and task avoidance can catch us off-guard in everyday life such as, "Halfway Drift," "Procrasti-breaks," "Waiting for Motivation," "Avoidance Cleaning," and "Prioritiza...

Does procrastination sometimes sneak up on you and catch you off-guard? Do you find yourself wondering how so much time has gone by and meanwhile, you haven't even started that project that you really wanted to do? In this episode, Risa Williams and Trevor Stockwell discuss "Sneaky Forms of Procrastination" from Risa's upcoming book, The Procrastination Playbook . How does proc...

In this special episode, book author, Stoicism expert, and psychologist, Dr. Scott Waltman, discusses Practical Stoicism, and ways we can adopt stoic principles into our everyday lives. Risa Williams and Dr. Waltman discuss Socratic Questioning as a therapy tool, where Stoicism and mindfulness intersect, and how we can find ways balance with our own judgement and emotional states. They discuss: -T...

ADHD and procrastination tend to go hand in hand, and on this episode, Ryan Muldoon and Risa Williams discuss the subtle ways procrastination can sneak up on people with ADHD. Self-protection can be a sneaky type of procrastination where we feel like we're protecting ourselves from a particular outcome, whether that's failure or success, and perfectionism is a subtle way we keep ourselve...

How do you know if the procrastination you're doing is healthy or unhealthy? On this episode, Risa Williams and Trevor Stockwell discuss healthy procrastination vs. unhealthy procrastination . When is procrastination a form of healthy task prioritization and when does it tip over into task avoidance instead? It's "Overcoming Procrastination" month on The Motivation Mindset to h...

Does your work/life balance need some adjusting so you can connect more with feeling done and taking a real break? Risa Williams talks to time management coach, Georgie Bryant, about balancing out work, life, family, and rest times each week. We look at how people can burn themselves out by forgetting what's fun to them and things that they are looking forward to on their calendar ahead, and...

Are you feeling a lot more stress now that it's September? Is the Fall cranking up the work stress, the school stress, the family stress for you? You're not alone! Risa Williams & Erica Curtis look at September Stress in this episode, and practical ways we can navigate the fall months ahead. They discuss: -Normalizing and acknowledging the stress we're all feeling this season -S...

Are you looking for ways to bring down the stress in your everyday life? Have you been wanting to try out meditation but it just seems too "hard" or "intimidating" to quiet down your mind for long stretches of time? Meditation expert Jeff Patterson, author of The Yielding Warrior, talks to Risa Williams about the different types of meditation we can learn to do, and how to star...

When it comes to getting organized or tackling organization projects, do you freeze up with overwhelm? Do you feel shut down, do you start to procrastinate, or do you feel that avoidance starting to take over? Risa Williams and Erica Curtis are here to help with some simple strategies to navigate our nervous systems when they go into "fight or flight" mode over everyday tasks we need to...

In this special episode of the ADHD Toolkit, Risa Williams & Ryan Muldoon talk about learning ways to find your focus when you have ADHD. They discuss using The Task Intensity Meter from Risa's book, The Ultimate Time Management Toolkit, removing distractions, and figuring out workarounds for your own unique brain. They also talk about: -How acknowledging what tasks are hard for you helps...

Do you struggle to get enough exercise in your everyday life? Do you know you need to move around more but find yourself sitting down a whole lot? Risa Williams talks to Run Walk Talk Founder, Sepideh Saremi, about how we can get more movement into our daily life and how we can lighten up on ourselves when we get too extreme about fitness. They discuss: -The brain benefits of movement -How we&apos...

Do you struggle with hearing feedback about your creative work? Does receiving critiques make you want to run away and hide? Do you often procrastinate solving problems that people point out with your artistic work? Then, this episode is for you! Risa Williams talks to artists/therapists, Erica Curtis and Hilary Kern about how we can receive feedback and criticism in a healthier way, and how to ch...

Do you struggle with acknowledging your own accomplishments and letting yourself feel proud of things you done on a chronic basis? Do you feel like you are "fraud" when people give you compliments about things you've done? In this episode, Risa Williams talks to imposter syndrome expert, Stevon Lewis, about what imposter syndrome is, how it feels to have it, how it's often tied...

Have you ever felt stuck and blocked while working on a creative project? Has creative block ever completely shut you down and made you want to give up? Risa Williams is joined by art therapists and artists, Erica Curtis and Hilary Kern, to talk about creative block and how it makes us feel like we can't move forward with artistic things we want to do. They discuss: -How and why creative bloc...

It's summer, the kids are out of school, what are your expectations for the next few months? And what are your vacation expectations? Risa Williams and Erica Curtis look at how our expectations for summer vacations sometimes lead us to feel high levels of stress, tension, and frustration. Why does this happen when all we want to do is have fun and finally relax? They discuss: -How we set ours...

In this episode, Risa Williams talks to professional organizer, podcaster, and mom influencer, Lori Oberbroeckling, about doing a "Weekly Review" to fine-tune our focus on a regular basis. They discuss: -How to set up your week by doing simple weekly planning -Decision fatigue and how it affects our ability to get things done -Procrastination and how we can overcome it -Planning mode vs....

What is the difference between real confidence vs. fake confidence? What gives someone that kind of quiet strength and belief in themselves that we tend to admire? Stevon Lewis and Risa Williams discuss different types of confidence, and how we can work on building up our own confidence in everyday life. They discuss: -Moving away from seeing things in "extremes" -How we can accept where...

Do you often compare yourself to people you know or people on social media? Do you find that after you look at posts online, you start to spiral into feelings of insecurity and shame about where you're at in life?  Influencer, organizer and podcaster, Deanna Yates, talks with Risa Williams about comparison, how it makes us feel, and what we can do with these feelings to channel them into ener...

In this episode, Risa Williams talks to leadership coach and author, Trevor Stockwell, about navigating distractions and how to harness our focus in more effective ways each week. Trevor shares tools from his new book, You Lead You , about  how to get more honest with yourself how you're spending your time each day. They discuss: -Using timers to limit distractions -Removing barriers, both ph...

Do you have ADHD and struggle with spring cleaning and organization? Do you find yourself turning into a "human roomba" and struggling to complete household tasks? Join Risa Williams and Ryan Muldoon as they discuss how ADHD can affect our motivation to do household tasks and some practical steps we can take to feel motivated and engaged to finish those organizational projects. Discover...

Are emails causing you stress and anxiety? Do you avoid reading your emails or sending them sometimes? Did you know that there's something called "email apnea" where people hold their breath when opening their emails? In this episode, Erica Curtis and I discuss the effects of emails on our brains, and what we can do to limit the amount of stress we're feeling and the pressure t...

In this lively episode, Risa Williams and Stevon Lewis discuss ways we get ourselves stuck with our own thinking and the narratives that we tend to tell ourselves about our ability to do things. They discuss: Catastrophizing and Future-Predicting, two cognitive "distortions" that are very common for people to do, different thoughts you can think to start getting yourself "unstuck,&q...

Risa Williams reveals the two questions you can ask yourself each day that can lead you to much insight about how you want to be spending your future time... By asking yourself one question in the morning, and one question at night, and journaling about the answers, you can find your way to new ideas, insight, and inspiration....   Host: Risa Williams, risawilliams.com, @risawilliamstherapy Books...