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The Motivation Mindset with Risa Williams

Risa Williams

The Motivation Mindset is an award-winning practical time management podcast hosted by Risa Williams, therapist and the book author of Get Stuff Done Without the Stress, The Ultimate Time Management Toolkit and The Procrastination Playbook for Adults with ADHD. The MM Podcast provides practical tools from experts to help you get stuff done without all the stress. Tune up your daily mindset with these motivating coffee-break sized episodes.

**Winner of The Positive Change Podcast Award: Psychology**
(All tools discussed on the show are meant for educational purposes only and not as a replacement for medical care or psychotherapy).

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S2 · E132
Tuesday · 17 min
The Motivation Mindset with Risa Williams: Perfectionism in Relationships - Stephanie Van Schaick
How do perfectionism tendencies tend to affect our close relationships? How does our own critical self-talk sometimes accidentally spill out onto other people around us? Risa Williams talks to Stephanie Van Schaick about how we can start to notice where we're getting stuck in perfectionistic tendencies in our relationships and how we can develop more cognitive flexibility instead. They discuss: -How our perfectionistic "concepts" of what relationships "should be like" sometimes holds us back from seeing the good that's there -How our own internal self-talk can unintentionally spill out onto others -A few simple questions you can ask yourself when you're getting stuck in "perfectionistic thinking" ***Upcoming Fall Events: 9/14 Risa is speaking at The Whole Wellness Mamas Summit, get a free ticket! 9/20 Risa and Erica will be at the Orange County Children's Book Festival and will be doing a live reading of Max and the Imaginary Tree at 12:45 PM! Free stuff for kids! 10/13 Risa is speaking at the Rockstar Mom Summit on Sneaky Procrastinations 10/23 Risa will be returning to The Huddle at Google Visitor Experience in Mountain View to do a "Find Your Creative Spark Workshop" with Mike Sonksen Get free tickets to all events here: https://bio.site/risawilliams or at risawilliams.com *** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Stephanie Van Schaick, stateofbalancementalhealthcounseling.com, @stateofbalanceforlife 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.
S2 · E131
September 2 · 18 min
The Motivation Mindset with Risa Williams and Stevon Lewis: The Phases of Progress
What’s a sustainable pace that you can maintain for any given project? Risa Williams and guest co-host, Stevon Lewis, talk about finding your own unique pace and accepting your own way of making progress on things. How can we figure out what pace and style works best for us? And how can we better support ourselves during all the phases of progress we go through? They discuss: Factoring in the “unpleasant” parts of any task ahead Learning your own style and how you operate so you can work in a way that works best for your brain and body Finding a sustainable pace you can maintain over time How to accept your own unique way of making progress How thinking about predictable problems ahead can help you feel more optimistic and aligned with your goals ***Upcoming Fall Events: 9/14 Risa is speaking at The Whole Wellness Mamas Summit, get a free ticket! 9/20 Risa and Erica will be at the Orange County Children's Book Festival and will be doing a live reading of Max and the Imaginary Tree at 12:45 PM! Free stuff for kids! 10/13 Risa is speaking at the Rockstar Mom Summit on Sneaky Procrastinations 10/23 Risa will be returning to The Huddle at Google Visitor Experience in Mountain View to do a "Find Your Creative Spark Workshop" with Mike Sonksen Get free tickets to all events here: https://bio.site/risawilliams or at risawilliams.com *** Host: Risa Williams, risawilliams.com Guest Co-Host: Stevon Lewis, stevonlewis.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.
August 14 · 15 min
The Motivation Mindset with Risa Williams: Making Mistakes - Stephanie Van Schaick
When you make an everyday mistake, do you tend to beat yourself up unnecessarily and for too long afterwards? Do you tend to view yourself overly harshly if you don't do something "perfectly" or "the right way"? Risa Williams talks to therapist Stephanie Van Schaick about "making mistakes" and some simple mindset shifts to ease us out of harsh perfectionistic thinking when we're feeling stuck. They discuss: -How being "perfect" can sometimes get mixed into our identity which causes us to overreact when everyday mistakes happen -Learning to use the "five year rule" when viewing what's happened -Collecting data instead of assumptions -Strengthening our sense of humor to pull us out of overly harsh self-talk Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Stephanie Van Schaick, stateofbalancementalhealthcounseling.com, @stateofbalanceforlife 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.
#129
July 30 · 16 min
The Motivation Mindset with Risa Williams: DBT Skills for Dating - Dr. Marcus Rodriguez
How can people use dating apps in a more mindful and intentional way? Risa Williams talks with DBT expert Dr. Marcus Rodriguez about how Dialectical Behavior Therapy (DBT) and mindfulness skills can help you approach dating apps with greater self-awareness, confidence, and intention. Instead of getting swept up in the emotional highs and lows of swiping, learn how to stay connected to how you want to feel and what you're actually looking for in romantic relationships. In this episode, they discuss: - Why dating apps aren't always designed to lead people to long term relationships - How your emotional state can shape your experience while using dating apps -Using mindfulness to notice your thoughts, emotions, and physical reactions as you swipe and interact with matches -How the DBT skill of Opposite Action can help you act in alignment with your dating intentions -Why curiosity, asking thoughtful questions, and looking for what's genuinely likable in another person can help you build stronger connections Whether you're new to online dating or feeling burned out by it, this conversation offers practical tools for dating with intention. Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez 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.
July 14 · 21 min
The Motivation Mindset with Risa Williams: The Cost of Good - Stevon Lewis
We often want to do big and impressive things - but do we ever stop to think about what the cost will be of actually accomplishing those things? Or even all the things we may have to give up or overcome in order to attain them? Risa Williams talks to frequent guest co-host, Stevon Lewis, about the idea of "the cost of good" and how we sometimes form unrealistic expectations about achieving our goals that make us feel frustrated in reality as we work towards them... They discuss: -How thinking in "extremes" can set us up for perfectionist tendencies and unattainable expectations -How adopting a more "balanced" scaled approach can set you up to face future obstacles and frustrations in an easier way -Why acknowledging what you're getting into before you commit can help you navigate the path ahead with more clarity -Why we don't have to wait to do big things to feel good feelings Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Stevon Lewis, stevonlewis.com, @stevonlewismft 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.
June 23 · 20 min
The Motivation Mindset with Risa Williams: Everyday Self Care - Lea Didion
Do you find yourself rushing through self-care activities only to feel just as stressed afterward? Why do so many of us struggle to slow down and truly reconnect with ourselves? In this episode, Risa Williams talks with Dr. Lea Didion about simple, everyday self-care practices that can help us become more mindful, present, and intentional throughout the week. Together, they explore: - Practical ways to create moments of calm, reflection, and renewal in our daily lives -How "slow self-care" can often feel rebellious and counterintuitive in a "hustle culture" society -Using skin care as a way to slow down and check in with yourself -Learning to "experiment" with ways to connect with your yourself in "mini-self-care" breaks throughout the day Tune in for gentle strategies that can help you slow down, reduce stress, and feel more soothed and balanced! **Big News: Risa and Erica's book, Max & The Imaginary Tree, just received the Finalist Award in the International Book Awards! You can check it out at: risawilliams.com** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Dr. Lea Didian, leadidionpsyd.com, @skintherapy.selfcare 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.
S2 · E126
June 9 · 16 min
The Motivation Mindset: Summer Slow Down - Erica Curtis, Darrin Kagele, 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.
S2 · E125
May 29 · 17 min
The Motivation Mindset with Risa Williams: The Invisible Mental Load - Lori Oberbroeckling
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.
May 21 · 27 min
The Motivation Mindset with Risa Williams: Everyday Life Skills - Katie Kimball
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.
S2 · E123
May 12 · 22 min
The Motivation Mindset with Risa Williams: Tiny Life Tweaks - Jodi Wellman
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.
April 25 · 15 min
The Motivation Mindset with Risa Williams: Doomscrolling - Dr. Scott Waltman
With the constant onslaught of fear-inducing news coming at us each day, how can we keep ourselves 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, 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.
S2 · E121
April 17 · 29 min
The Motivation Mindset with Risa Williams: The Tiny Wins Practice - Ezra Werb, Judy O'Kelley, Kelsey O'Kelley
In this special episode, Risa Williams invites participants from the Tiny Wins Workshop to join her in a conversation about how tracking their small daily wins over four weeks led to meaningful, lasting change. Featured guests include author and educator Ezra Werb, author and tutor Judy O’Kelley, and her daughter, Kelsey O’Kelley. We discused: -How noticing and tracking tiny wins helps you recognize the real progress you’re making -Why breaking tasks into the easiest and smallest first step forward can make it easier to start when you feel really stuck in place -The unexpected benefits of starting to acknowledge the small steps you're taking each week -How to bring the concept of “tiny wins” into your work with others—and into the way you reflect on and talk about your week with friends and family Thank you so much, Ezra, Judy and Kelsey for taking the Tiny Wins Workshop, and for sharing all your insights and wisdom on the show today! If you'd like to take the Tiny Wins Workshop, it's an online self-guided course, that you can take at 50% off today at risawilliams.com - just for listeners of The Motivation Mindset - use code: TINYWINS26 at checkout. **Big thank you to everyone who came to Risa's Find Your Calm Workshop this past weekend at The Huddle / Google Visitor Experience called Tiny Calm, Tiny Wins! And thanks to The Huddle for organizing the event. Risa Williams will be back at the Huddle on October 23rd doing a Find Your Creative Spark workshop with Mike Sonksen, hope to see you there!** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guests: Ezra Werb, Judy O'Kelley, Kelsey O'Kelley 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.
April 3 · 27 min
The Motivation Mindset with Risa Williams: ADHD Inertia - Diann Wingert
Have you ever found yourself stuck in a rut, unable to motivate yourself to take the next step forward? Risa Williams talks with ADHD-ish host Diann Wingert about navigating ADHD inertia and finding the energy to start tasks. They also discuss: -Diann's START-STOP-SHIFT method that provides an easy method for figuring out where you need to go next - How to recognize when you’ve done enough on a project and how perfectionism often leads to procrastination -Why self-talk plays a crucial role in motivation -Where people with ADHD tend to struggle when they have to transition between different energy states If you're feeling stuck with things you have to do, this is such an important episode to tune into - even if you don't have ADHD. **Risa will be at The Huddle at the Google Visitor Experience in Mountain View on APRIL 12th at NOON doing a FIND YOUR CALM: FAMILY WORKSHOP! It's free and open to the public, there will be fun calming down art activties and free books and tote bags for the first 25 attendees. RSVP to reserve your spot here: https://rsvp.withgoogle.com/events/tiny-calm-tiny-wins-a-family-workshop-with-risa-williams** **Congrats to Sharon Volner, winner of the Double Book Giveaway! Hope you like Dr. Mary Poffenroth's book, Brave New You, and Risa's book, Get Stuff Done Without the Stress!** Host: Risa Williams, risawilliams.com @risawilliamstherapy Guest: Diann Wingert, diannwingertcoaching.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.
S2 · E119
March 17 · 21 min
The Motivation Mindset with Risa Williams: The Good Enough Zone - Stephanie Van Schaick
Do you ever feel like your work is never quite “good enough,” so you keep pushing yourself until you’re completely burned out? Do perfectionistic tendencies sometimes make it hard to relax or try new things without worrying about mistakes? If so, this episode is for you. Risa Williams sits down with mental health counselor and DBT specialist Stephanie Van Schaick to talk about perfectionism and how to find the “Good Enough Zone” when approaching the tasks and projects in your life. They discuss: -Risa's tool: "The Good Enough Zone" from The Ultimate Time Management Toolkit and how to find what that is for you -Stephanie's "70% Rule" and how to remind yourself when you've reached this marker and let things go afterwards -How perfectionism is tied into self-esteem and self-talk about what we're doing -The DBT tool: "Building Mastery" where we allow ourselves to be beginners at things we're doing and build our skills slowly over time -How perfectionism affects our energy management and often takes our energy away from things that really need our focus and energy to manage -How perfectionism is often a really sneaky form of procrastination (as discussed in Risa's book, The Procrastination Playbook)! **NEW EVENT: Risa will be returning to The Huddle/Google Campus in Mountain View on April 12th at noon to do another FIND YOUR CALM: FAMILY WORKSHOP! She will read a copy of her new kids' book: What Calms You Down? and she'll guide kids through a "calm treasure box" art activity, and then, teach grownups her Tiny Wins Practice for tracking tiny wins towards goals. First 25 people receive a custom tote bag with two free books by Risa inside! Visit @risawilliamstherapy and @visitgoogle to RSVP. It's a free event!** **NEW KIDS BOOK: What Calms You Down? Written and illustrated by Risa Williams, this early-learner picture book is great for teaching young ones calming down skills: https://www.amazon.com/What-Calms-Down-Risa-Williams/dp/B0GQZ896L9** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Stephanie Van Schaick, StateOfBalanceMentalHealthCounseling.com, @stateofbalanceforlife 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.
S2 · E118
March 6 · 26 min
The Motivation Mindset with Risa Williams: Managing Everyday Fears - Dr. Mary Poffenroth
How can we learn to better navigate and manage the fears that arise in everyday life? Risa Williams speaks with fear expert, biopsychologist, TED Talk speaker, and author Dr. Mary Poffenroth about how to recognize fear as it begins to surface and how to use neuroscience based tools to calm ourselves more effectively in the moment. They discuss: -Learning The R.A.I.N. Method for developing an awareness of what fear looks and feels like in our bodies -The difference between fictional fear and factual fear -Subtle cues your body might be showing you that you're feeling more fear than you think -How to recognize what type of fear you're feeling using an easy tool -Neuro-hacks for calming yourself down in the moment based on evidence-based research that you can practice today! **Double book giveaway: Win a copy of Dr. Mary Poffenroth's book, BRAVE NEW YOU, and Risa's book, GET STUFF DONE WITHOUT THE STRESS by entering our book giveaway TODAY at: https://kingsumo.com/g/m44669m/win-a-signed-copy-of-brave-new-you-get-stuff-done-without-the-stress Winner will be announced on the March 13th episode of The Motivation Mindset. Good luck!** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Dr. Mary Poffenroth, marypoffenroth.com, @marypoffenroth 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.
February 19 · 21 min
The Motivation Mindset with Risa Williams - Communication Skills for Couples - Dr. Marcus Rodriguez
Where do couples tend to get stuck and bogged down in their daily communication with each other? How do we fall into the trap of criticizing and nagging when we actually just want to create positive change and grow together? Risa Williams talks to DBT expert, Dr. Marcus Rodriguez, on validation and communication skills people can use when they're in long term relationships. They discuss: -How to use positive reinforcement to influence positive changes in behavior -Where we tend to get stuck in our requests and demands with others -Tools to try when direct communication isn't working and accepting things "as is" isn't working either -How validation is one of the most important tools for developing understanding and awareness of each other **Congratulations to Jess Fiedler winner of our Double Book Giveaway! Jess will be receiving Dr. Scott Waltman's book, The Stoicism Workbook, and Risa's new planner, The Tiny Wins Journal - thanks to everyone who participated on instagram!** **Check out Risa's new online self-guided digital class: The Tiny Wins Workshop! It's on patreon now at a discounted price and there are 9 slots available at the early bird price: patreon.com/c/risawilliams. You can also take the class on Skool and at risawilliams.com*** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez 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.
S2 · E116
February 12 · 26 min
The Motivation Mindset with Risa Williams: The Rescuer Trap - Dr. Scott Waltman
Do you tend to fall into the role of "rescuer" in your relationships? Or are you the one who tends to need the rescuing? Risa Williams talks to Dr. Scott Waltman about the ideas of "rescuing" and "people pleasing" and how we can get stuck playing roles that we might want to change in relationships. They discuss: -How people can fall into the roles of "rescuer", "persecutor" and "victim" in relationships and the conflicts that can stem from this triangle -When "people pleasing" crosses a line into playing the role of "chronic rescuing" -How to meet people where they're at and start to teach them the skills they need to grow -Understanding your own circle of control and when you're overextending yourself -Embracing awareness, balance, and a growth mindset to help create positive changes in your life ***DOUBLE BOOK GIVEAWAY: Leave a comment on our double book giveaway post @risawilliamstherapy to win a copy of Dr. Scott Waltman's book: The Stoicism Workbook and Risa's new book: The Tiny Wins Journal. Winner will be announced on the 2/19 episode of The Motivation Mindset*** Host: Risa Williams, @risawilliamstherapy, risawilliams.com 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.
S2 · E115
January 14 · 16 min
The Motivation Mindset with Risa Williams - Tiny Wins Workshop
In this special episode of The Motivation Mindset, Risa shares a tiny sample of her new online workshop, The Tiny Wins Workshop, which is live today! What if making progress didn’t have to feel SO stressful and overwhelming? What if you counted every tiny win from now on and actually allowed yourself to feel proud of each one? Risa explains how to: - Notice your tiny daily wins (even on hard days and slow days) - Acknowledge each small win and emotionally connect with it - Track your tiny wins using a simple and easy system - Feel genuinely good about every small step you take - Practice the feelings you want to feel each week! If you're feeling inspired after hearing this tiny sample of The Tiny Wins Workshop, head on over to risawilliams.com to take the full course! You can start at any time. Reach out and let us know what you think! **THIS THURSDAY, January 15th, Risa will be a featured speaker at THE BEST YEAR OF YOUR LIFE SUMMIT which features self-help superstars from around the world and you can attend for free by visiting: https://bestyear.krtra.com/t/OIEbYLZn9PXc*** See you there!*** Host: Risa Williams, risawilliams.com, @risawilliamstherapy 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.
S2 · E113
January 1 · 21 min
The Motivation Mindset with Risa Williams, Erica Curtis & Darrin Kagele: New Tools for the New Year
Happy 2026, everyone! If you're listening to this episode, you made it to the new year, and that's a wonderful thing! Risa Williams talks to fellow therapists, Erica Curtis and Darrin Kagele about new tools they're going to try in the new year ahead. They discuss: -How the words we're using with ourselves are so important to become mindful of -Darrin shares a few phrases he tells himself whenever he feels stuck or anxious -Erica shares a useful tool where you turn a phrase you're saying into a question, which changes our emotional reaction to the phrase -Risa shares the one journaling prompt she's been using to stretch her imagination and cognitive flexibility -Other ways you can gently move into the new year ahead while remembering to be kind to yourself along the way! A great episode to feel more motivated and inspired in 2026... Happy New Year, everyone! **Risa will be launching her TINY WINS WORKSHOP, a 4 week online class, in January - sign up here to be one of the first to get in: https://www.risawilliams.com/tinywinscourse.html** Host: Risa Williams, risawilliams.com @risawilliamstherapy Guest Hosts: Darrin Kagele, darrinkagele.com, and Erica Curtis, therapywitherica.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.
Dec 13, 2025 · 28 min
The Motivation Mindset with Risa Williams - Validation - Dr. Marcus Rodriguez
When someone's behavior or emotional state is bothering us, how do we take a pause and validate what they are feeling without judgement? This can be tricky to do! Dr. Marcus Rodriguez, founder of the Youth and Family Institute and an expert in teaching validation, talks to Risa Williams about some practical ways to practice validating the emotional experience of others. They discuss: -What validation really means and how you can start to practice it -One easy sentence that can start to build your "validation skill set" -Understanding what's happening when communication goes awry and gaining awareness as to the validation needs of others -Teaching others emotional validation by learning do it more regularly throughout everyday life ***New Book out: The Tiny Wins Journal: Your Year of Small Steps and Big Changes - buy one for the holidays Support the show: If you've enjoyed any of the 100+ episodes we've made on this show, please consider supporting the show by doing a tiny action here: risawilliams.com/support, so that The Motivation Mindset can continue next year!*** Host: Risa Williams, risawilliams.com, @risawilliamstherapy Guest: Dr. Marcus Rodriguez, youthandfamilyinstitute.com, @drmarcusrodriguez 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.

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