The Motivation Mindset with Risa Williams

Are summer plans throwing you into a frenzy of rushing around to too many things and places? Summer often gets us fired up to do a lot; however, sometimes in all the planning, we're not taking our real energy and capacity into consideration at all. Risa Williams talks to fellow therapists, Darrin Kagele and Erica Curtis, about ways we can get more mindful about slowing down for the summer so we can enjoy being in the moment a little more.

They discuss:
-Tiny ways to get back into the moment so we can notice what's happening around us in the summer
-Taking "micro-rests" or as Darrin calls it, "resting between the rain drops" throughout everyday life
-Asking yourself: "What am I NOT doing this summer?"
-Updating our ideas of what summer "should be" to what summer looks like now for us and our families in this moment
-Finding "pockets of space" in our busy calendars to let things happen spontaneously and let us feel the feelings we want to feel!

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guests: Erica Curtis, therapywitherica.com, Darrin Kagele, darrinkagele.com
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

Do you often feel like you're holding up a bunch of spinning plates in the air and if you step back for a second, they will all crash down? Do you feel like you need to hold a million bits of information in your head to the point of weekly exhaustion and burnout? Risa Williams talks to author, Lori Oberbroeckling, about the "invisible mental load" that parents carry and how it can often lead us into overwhelm, exhaustion and burnout.

They discuss:
-How parents (moms especially) are sometimes tasked with carrying around all the information for the week for the whole family as well as all the steps of daily tasks for everyone to complete
-How the "invisible load" increases our exhaustion and often leads to frustration, conflict, and stress
-How to start to delegate tasks to relieve some of the "mental load" and different approaches for doing this
-Risa and Lori share their own "micro-break" tools where you bring down the stress by doing fun activities for five minutes at a time
-How to schedule breaks and space to unwind into your week as priorities for your own wellbeing and self-care
**Risa will be speaking at Lori's Supermom Summit on June 1st as well as at Katie Kimball's Life Skills Now Camp in June and you can sign up for both at the links here:  https://bio.site/risawilliams or at risawilliams.com/writingmedia. Sign up today - it's free!**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Lori Oberbroeckling, secretsofsupermom.com, @secretsofsupermom

Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

How can we teach kids and teens everyday life skills in ways that actually stick? In this episode, Risa Williams talks with life skills expert Katie Kimball about a simple three-step approach to help kids and teens build confidence, responsibility, and independence through completing everyday tasks and projects at home.

They discuss:
-Intrinsic and extrinsic motivation tools
-Collaborating as a team on a system and framework for everyday tasks and chores
-Setting up expectations, rewards, and weekly check-ins
-Using gentle questions and compassion as a way to gently guide our loved ones to figure out the next step forward with tasks
-Taking a long-term learning approach by creating consistent weekly habits over many years
-How learning and practicing life skills can reduce our kids' and teens' anxiety

**Sign up now for Katie's Life Skills Now Summer Camp and hear Risa's presentation on Time Tools for Teens as well as 70 other life skills videos by experts on various subjects for both younger kids and teens! It's free and you can access it here: https://raisinghealthyfamilies.com/motivationmindset or at risawilliams.com**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Katie Kimball, raisinghealthyfamilies.com, @raisinghealthyfamilies
Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

Do you have that one cluttered desk drawer that's always driving you crazy? Or that old can opener that just doesn't work any more but you keep trying to use it anyway? What if we told you that these tiny little daily frustrations may be holding you back from experiencing little bursts of delight and joy each day? Risa Williams is joined once again by book author and Ted Talk speaker, Jodi Wellman, to discuss "tiny life tweaks" and how to improve your life by fixing really tiny little things that are getting in your way.

They discuss:
-The idea of "letting go" of stuff that's holding you back to allow room for little dally joys and delights
-How our stuff sometimes represents the past and the future and might be keeping us from living in the "now"
-"Swedish Death Cleaning" and how to embrace the "impermanence of stuff"
-Procrastination and clutter and how it starts to stress us out each day
-Applying positive psychology concepts to form healthier relationships with our daily habits and daily stuff
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Jodi Wellman, fourthousandmondays.com, @fourthousandmondays

**This month, Risa will be guest speaking at Katie Kimball's The Life Skills Now Summer camp for kids and teens and you can join for free! Risa will also be speaking at The Supermom Summit in June, sign up for both here: https://bio.site/risawilliams or at risawilliams.com/writingmedia**

Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.

With the constant onslaught of fear-inducing news coming at us each day, how can we keep ourselves emotioanlly regulated and calm enough to do what we need to do? Risa Williams is joined again by CBT expert, psychologist, podcast host, and book author, Dr. Scott Waltman, to discuss how to notice when our doomscrolling tendencies might be derailing us from being present in our daily lives.
They discuss
-Self-compassion and why its non-negotiable right now
-Using methods from grief therapy to navigate the emotions you might be experiencing from reading daily headlines
-Figuring out different ways you can be more deliberate about when you're checking the news and when you're being more intentional about taking breaks from it
-DBT Skills of "Participate" and "Opposite Action" and how they can be applied to daily doomscrolling habits
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Scott Waltman, @socraticmethodcbt.com, www.newharbinger.com/author/scott-waltman

Support the show
For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.