When your emotions feel overwhelming, pushing them away seems like the only option. That familiar tightness in your chest, the urge to fix everything immediately, the exhaustion that comes from constantly suppressing what you feel - these experiences shape how you move through each day. Through this episode, you'll discover how to relate to your emotions as messengers carrying vital information rather than inconveniences to manage. You'll learn practical ways to shift from reflexively fixing or ...
Jun 25, 2025•27 min
Have you ever had one of those days when things just take longer than you expected? Maybe a task that should have taken 30 minutes ends up consuming hours, and suddenly, you're behind on everything. It’s easy to start feeling overwhelmed, stressed, or frustrated when your plans go sideways. In this episode, I share a simple framework to help you navigate these moments without getting caught in a spiral of self-blame or urgency. You’ll learn how to pause, check the context, and realign with what ...
Jun 18, 2025•21 min
What is nourishing you these days? In this light and reflective episode, I share a curated collection of simple pleasures and meaningful concepts that are currently bringing joy and stability to my life. From practical travel items to philosophical insights, these are the elements helping me navigate daily life with more groundedness and connection. As summer approaches, I'm finding deep appreciation in both the tangible and intangible - everything from a cherished gift to the profound teachings...
Jun 11, 2025•20 min
For natural-born fixers and problem solvers, the instinct to tackle every challenge head-on is deeply ingrained. Whether facing procrastination, overwhelm, or late-night scrolling habits, the immediate response is often to search for a solution. In this episode, I explore why the concept of "fixing yourself" may be counterproductive when it comes to creating lasting change. Drawing from Internal Family Systems theory and real-world examples, I share how shifting from a fixing mindset to one of u...
Jun 04, 2025•19 min
Do you reflect on your experiences with self-criticism? In this episode, I revisit a powerful narrative technique called the "Once-Upon-a-Time" technique that helps you gain perspective on challenging situations and cultivate self-compassion. This two-part reflective practice transforms how you view your experiences by allowing you to step back and observe yourself through the lens of a neutral observer. The technique involves writing about a meaningful experience twice - first from your persona...
May 28, 2025•23 min
Why do I know exactly what to do but still don't do it? This frustrating disconnect between intellectual understanding and actual behavior isn't a sign of weakness or laziness. It's a common human experience that has logical explanations beneath the surface. In this episode, I explore the knowing-doing gap – that puzzling space where we intellectually understand what would help us, but can't seem to follow through. I offer a simple three-part tool to help you bridge this gap with curiosity and c...
May 21, 2025•23 min
Do you feel like your urges seem to have a mind of their own? Those compelling impulses to check your phone, eat something sweet, or pour another glass of wine often feel like unwelcome intruders in our carefully planned lives. However, urges aren't problems to fix—they're messengers trying to communicate something important. I'll share a powerful metaphor that changed how I understand urges, along with practical prompts to help you decode what your urges are really trying to tell you. By approa...
May 14, 2025•18 min
Do you try to fix or suppress your anger, and feel guilty if you can't? Many of us have been taught to see anger as shameful, unprofessional, or even dangerous. As a result, we bottle it up, push it down, and try to ignore it. The cost of burying anger is emotional exhaustion and disconnection from ourselves. In this episode, I share a different approach to anger – one that views it not as a liability but as a messenger. I offer three powerful prompts to help you relate to your anger differently...
May 07, 2025•14 min
Do you ever feel like you've lost touch with who you really are? That somewhere along the way, between the endless to-do lists, caring for others, and just trying to survive each day, you've forgotten what makes you feel alive? This episode offers a compassionate look at why we lose ourselves and practical steps to find our way back. I'll share why our disconnection makes perfect sense, how our adaptive strategies that once helped us survive can eventually obscure our true selves, and a simple y...
Apr 30, 2025•21 min
Have you ever felt like there's a committee of conflicting voices in your head, each pulling you in different directions? In this episode, I explore a deceptively simple yet powerful approach: treating the different parts of your mind as if they were actual people. I share a practical pen-and-paper exercise that helps externalize what's swirling in your mind, giving you perspective on your inner landscape. This approach, rooted in Internal Family Systems, isn't about creating multiple personalit...
Apr 23, 2025•27 min
Have you ever wondered what's actually holding you back from changing your most frustrating habits? As a natural problem-solver and detective at heart, I've discovered that our most persistent habits aren't just behaviors to be modified, they're symptoms of deeper burdens our internal parts are carrying. Today, I'm sharing a powerful framework that offers genuine hope for lasting change. The concept of the Unburdened System, beautifully illustrated by Mariel Pastor, provides a north star for wha...
Apr 16, 2025•28 min
Have you ever felt something uncomfortable and immediately wanted to make it go away? I know that feeling all too well. When discomfort arises—whether it's anxiety, shame, or frustration—my first instinct is to fix it as quickly as possible. It's like having a reflex that kicks in before I can even think about it. In today's episode, I explore why this fixing reflex, though completely natural, often backfires. When we rush to fix our uncomfortable emotions, we're actually extending their stay. I...
Apr 09, 2025•23 min
Have you ever felt so stuck that you don't know which way is up or down? That disorienting feeling where you're bewildered about how to take even the first step forward? It's a frustrating place to be, cycling through thoughts of "I have no clue what to do" while flitting between half-completed tasks instead of tackling what truly matters. In today's episode, I'm offering you a lifeline for those moments when you feel hopelessly stuck. I'll share why we get stuck in the first place, what might b...
Apr 02, 2025•35 min
Have you ever felt like different parts of your personality are in conflict, pulling you in opposite directions? Inside each of us exists a complex system of thoughts, emotions, and impulses that can sometimes feel like a crowded vehicle with multiple drivers trying to take the wheel. In this episode, I explore a simple yet powerful analogy using Internal Family Systems (IFS) that compares our mind to a passenger van filled with different aspects of our personality. This comparison helps explain...
Mar 26, 2025•34 min
Why do we keep repeating habits, even when we desperately want to stop? If you’ve ever found yourself thinking, “Why can’t I just have more willpower?” when trying to change a deeply ingrained behavior, there’s a deeper reason behind it. Breaking old habits isn’t about willpower, it’s about understanding why they exist in the first place. In today's episode, I use Internal Family Systems (IFS) to explore the fundamental reasons why we repeat habits, even when they no longer serve us. If you're r...
Mar 19, 2025•26 min
Have you ever felt like your emotions are pulling you in a million different directions at once? Like there's a tug-of-war going on inside your head between conflicting thoughts and feelings? This kind of inner tension is a totally normal part of the human experience. In this episode, I explore a powerful technique for gaining clarity and perspective when you're feeling overwhelmed by your emotions. It's a simple yet profound tool that can help you understand the deeper forces driving your thoug...
Mar 12, 2025•34 min
Have you ever found yourself bottling up emotions all day, only to have them burst out later in a way that surprises you? Do you dismiss or intellectualize your feelings instead of truly experiencing them? If you struggle with avoiding certain emotions, you're not alone. In this episode, we build upon a recent episode's theme of emotional avoidance. Instead of avoiding feelings, what if you could welcome them with curiosity and treat them as messengers with important information to share? Tune i...
Mar 05, 2025•33 min
Do you ever catch yourself pushing through exhaustion, pretending you're fine, or feeling guilty for even thinking about taking a break? This week, I’m resharing my conversation with Dr. Erica Howe, founder of the Women Physicians Wellness Conference, to explore what happens when we let go of the habit of keeping up a facade. Dr. Howe shares her personal story of feeling overwhelmed, the pivotal moment that changed her perspective, and why she created WPW as a space for women physicians to conne...
Feb 26, 2025•48 min
Do you ever find yourself compartmentalizing or ignoring certain emotions, desires, or experiences that feel unwelcome or uncomfortable? It's a complex habit that many of us engage in without even realizing it. In this episode, we dive deep into the sneaky ways we might be dismissing parts of ourselves and the impact this can have on our well-being. Join me as we explore the root causes of this sneaky habit and how we can start to shift it. We'll look at how our family of origin and cultural con...
Feb 19, 2025•32 min
Do you ever feel like you set a goal, but weeks or months go by and nothing has really changed? You wonder how you've been so unproductive and if you're just avoiding the work or self-sabotaging. If this sounds familiar, I have an approach that can help. In this episode, I introduce the concept of "Future You Thinking" and share four practical strategies to simplify task initiation, reduce overwhelm, and keep your priorities clear. These tools are especially useful if you have a lot of moving pa...
Feb 12, 2025•27 min
Do you ever feel like your to-do list is a never-ending source of stress and frustration? You're not alone. Despite our best efforts, it's all too common to end the day feeling behind and overwhelmed, even if we've accomplished a lot. In this episode, you'll learn how to do a reality check on your list, ensure you're not falling into the trap of magical thinking, and infuse your day with a sense of ease and focus. If you're ready to break free from the tyranny of an overwhelming to-do list, this...
Feb 05, 2025•27 min
Do you ever find yourself stubbornly sticking to an original plan, even when a better path becomes clear? Or perhaps you're guilty of shoehorning too many tasks into your day or multitasking to the point of inefficiency. If any of these habits sound familiar, you're not alone. In this episode, I share a personal story that perfectly illustrates how these three sneaky habits can converge to create unnecessary challenges and frustration in our lives. But more importantly, I introduce a powerful te...
Jan 29, 2025•25 min
Many healthcare providers struggle with the burden of administrative tasks, feeling like they're constantly playing catch-up and sacrificing their personal time. But what if there was a way to reclaim your time and finish your work at work? In this episode, I sit down with Dr. Junaid Niazi, a primary care physician and physician coach who has cracked the code on efficient charting. Whether you're a healthcare provider drowning in documentation or a professional in any field struggling with tedio...
Jan 22, 2025•47 min
Do you ever find yourself thinking "If only I could get motivated, then I'd finally be able to achieve my goals"? It's a common trap to fall into, believing that motivation is the key ingredient required for making positive changes in our lives. But what if I told you that chasing motivation is actually holding you back? Discover why letting go of the need to feel motivated is crucial for creating lasting change, and learn practical strategies for tapping into more effective drivers of action, s...
Jan 15, 2025•18 min
Have you ever stopped to consider how often you truly slow down with intention? Not because of fatigue or a scheduled event, but simply to be present in the moment? In our fast-paced lives, it's easy to overlook the power of deliberate slowness. Join me as we explore practical ways to incorporate deliberate slowness into your daily routine and discover how this tiny intervention can help you reconnect with what really matters. From reducing stress to increasing clarity and emotional regulation, ...
Jan 08, 2025•20 min
This episode is meant to be a reminder: you’re already enough as you are. Our culture prizes productivity, perfection, and constant personal growth. It’s easy to feel like you should always have a personal improvement project going on, particularly around the new year. But I’ll do you one better: instead of improving yourself, opt for rediscovering yourself. Tune in to uncover the already vibrant, creative, lovely you who’s just hanging out, waiting to be found. To help, I have a small exercise ...
Jan 01, 2025•6 min
Self-compassion gets a bad rap. Many people seem to think it stands in direct opposition to pushing yourself to do your best, that it's about making excuses, and that it's self-pitying. But I’m here to tell you that self-compassion can actually enhance excellence—if you’re doing it often enough. So listen in as I explore this fascinating concept, including how we’ve been socialized to believe it’s some sort of bad thing. I’m then outlining a simple but effective exercise to practice self-compass...
Dec 25, 2024•16 min
Whether it’s holiday plans or preparing for the new year, challenging moments can become chances to deepen your self-awareness instead of adding stress. Enter Internal Family Systems (IFS) and its transformative concept of trailheads. A trailhead is any thought, feeling, memory, action, or challenging experience that marks the starting point for deeper self-discovery. By following these trailheads, you can uncover meaningful insights and address the root causes of unconscious habits and patterns...
Dec 18, 2024•19 min
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 ditching those overhyped pop psychology hacks. Together, we’ll tackle habits like overwhelm, people-pleasi...
Dec 11, 2024•25 min
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 accessing states of patience, clarity, confidence, and more from last week’s episode. Get full show notes, tr...
Dec 04, 2024•26 min
