Avsnitt
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Have you heard of autosuggestion?
Itâs less complex than it sounds and can be an instrumental tool to help you get to that next level in your relationship, career, and personal development.
Iâve personally seen autosuggestion work wonders for my patients, even those who have struggled with bad habits and negative vicious cycles for a very long time.
By consistently practicing autosuggestion, you can:
* transform your mindset,
* unlock your potential, and
* move confidently toward your best self.
What is Autosuggestion?
Autosuggestion is a psychological technique that involves the use of positive affirmations and self-directed statements to influence your subconscious mind.
You can think of it as a method to reprogram your mind to believe in your capabilities, focus on your goals, and cultivate a mindset that supports your growth and well-being.
Our minds are incredibly powerful, and the thoughts we entertain shape our reality. When we feed our minds with positive and constructive thoughts, we begin to align our actions, decisions, and behaviors with those thoughts.
The subconscious mind doesnât distinguish between whatâs real and whatâs imagined; it simply accepts the information it is given. By practicing auto-suggestion, you can effectively rewire your thought patterns, reduce self-doubt, and increase your confidence. This, in turn, empowers you to take action, overcome obstacles, and achieve your goals.
If you consistently tell yourself, âIâm capable of achieving my dreams,â over time, youâll start to believe it. This belief will influence your actions, leading you to take steps that bring you closer to your dreams.
You have the power to shape your realityâone thought, one affirmation, one step at a time.
Top 5 ways to incorporate autosuggestion into your daily routine
1. Gratitude Journaling
Keep a dedicated journal where you write down things youâre grateful for every day. This could be specific events, people in your life, or simple pleasures.
To build this routine, set aside time in the morning or before bed to write three to five things youâre grateful for. Try to focus on different aspects each day to keep your gratitude fresh. This practice helps shift your focus from whatâs lacking to whatâs abundant in your life.
2. Mirror Work
Mirror work involves standing in front of a mirror and speaking affirmations directly to yourself. This practice helps build self-esteem and reinforces positive beliefs.
To build this routine, stand in front of a mirror, make eye contact with yourself, and repeat affirmations like âI am worthy of love and respectâ or âI believe in my ability to succeed.â Try doing this at least once a day, ideally in the morning or before bed, to reinforce self-worth and confidence.
3. Sleep Programming
Use the time before you drift off to sleep to influence your subconscious mind with positive affirmations or suggestions.
To build this routine, you can listen to pre-recorded affirmations or positive statements through a podcast, app, or a recording you create yourself. Play these affirmations quietly as youâre lying in bed, allowing them to be the last thoughts your mind absorbs before sleep. Your brain is particularly receptive during this time, making it a powerful moment for auto-suggestion.
4. Positive Environment
Surround yourself with visual and auditory cues that inspire positivity and growth.
To build this routine, decorate your living or working space with inspirational quotes, images that make you feel happy, and objects that remind you of your goals. You can also choose to listen to uplifting music or podcasts that keep your mindset positive throughout the day.
5. Empowering Music
Create a playlist of songs that uplift and inspire you, and listen to it during key moments.
To build this routine, choose songs with lyrics that resonate with your goals or simply tunes that make you feel powerful and motivated. Play this playlist during your morning routine, before important meetings, or anytime you need a boost of confidence and energy. Music has a strong influence on mood, so use it to your advantage.
To learn more about auto-suggestion, I encourage you to give my most recent podcast episode a listen here in substack, on Apple, or on Spotify. You can also watch the video podcast on YouTube. In just 10 minutes, you learn how this simple yet profound technique can transform your mental wellness and help you achieve your goals.
Hereâs to your mental health,
Dr. Judy
P.S. If you found this helpful, I hope youâll forward it to a friend.
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Remember Inception?
Now, Iâm not going to teach you how to execute a dream heist, but I am going to teach you about lucid dreaming.
Lucid dreaming is essentially when a dreamer becomes aware that theyâre dreaming. You may have heard of people saying that they have lucid dreams. But did you know that with some practice, we can all have lucid dreams?
There are a couple of different types of lucid dreams.
When you have a full lucid dream, you have full awareness that youâre in a dream. Youâll have the ability to manipulate the dream environment, characters or narrative. Thereâs a sense of clarity and vividness that can sometimes surpass waking reality.
When you have a semi-lucid dream, youâll have some awareness that youâre dreaming, but that awareness will be incomplete or less intense. You might recognize certain elements as part of a dream, but you may not be able to have full control over your actions during the dream.
One of the really interesting things about lucid dreaming is that they have some mental health benefits:
* Lucid dreaming has been associated with higher levels of creativity and enhanced creative problem solving, because it involves you consciously interacting with your dream environment. This gives you a unique space to think about ways to get out of a problem because youâre not bound by the laws of physics or constrained to the way you usually think. Lucid dreams can be a safe way to explore creative ideas without consequences. Because youâre in a dream, you can âtry outâ different options to see what makes the most sense and fits best, and then alter your best idea to be implemented in reality.
* Lucid dreams might allow you to delve deeper into thoughts and insights about yourself, which can help promote better mental wellness because you get access to subconscious material that you might otherwise not actually be aware of. During lucid dreaming, people can consciously confront and process difficult emotions in a safe, controlled environment. This can help them deal with unresolved emotional issues, leading to better emotional balance and mental health. Lucid dreaming can serve as an adjunct to exposure therapy, allowing individuals to face fears or anxieties in their dreams and practice coping mechanisms without real-world consequences.
* Lucid dreaming allows you to take control of their dreams, which can reduce the anxiety that often stems from feelings of helplessness or lack of control in waking life. For people who suffer from frequent nightmares, particularly those with PTSD or other anxiety disorders, lucid dreaming can be a therapeutic tool. It enables them to consciously alter the narrative of their nightmares, reducing their intensity or transforming them into more neutral or positive experiences.
* Lucid dreaming can boost confidence by giving you a sense of mastery over their dream world. This feeling of empowerment can carry over into waking life, helping people feel more capable of handling real-world challenges. For some people, lucid dreaming can provide a platform for spiritual or existential exploration, which can lead to a greater sense of purpose or meaning in life, contributing to overall mental well-being.
If youâre interested in exploring lucid dreaming, here are a few different techniques I recommend.
Technique #1: Reality testing
Reality testing involves regularly checking whether you're awake or dreaming.
The goal of this is to build the habit of questioning your reality, so this habit carries over into your dreams.Remember the top in inception? Itâs just like that.
Another common reality check is to try to push one finger through the other handâs palm or reading a piece of text, looking away, and then reading it again, since in dreams the text will sometimes change.
Technique #2: Mnemonic induction
The mnemonic method involves using a mantra, or an intention, to increase the likelihood of becoming lucid in a dream. This method leverages your intention and memory to help you recognize when you are in a dream state.
To do this, before going to sleep, repeat a phrase like I will realize I'm dreaming in your mind or out loud. Visualize yourself becoming lucid in a recent dream or in a desired dream scenario.
Technique #3: Wake back to bed
This is a method that involves waking up during the night and then returning to sleep after a short period of wakefulness.
To do this, set an alarm to wake up about five or six hours after you go to sleep, then try to stay awake for 20-60 minutes and engage in activities that might promote lucid dreaming, such as reading about lucid dreaming or repeating a mantra to yourself. Then go back to bed with the intention of becoming lucid in your next dream.
Technique #4: Dream journaling
Dream journaling is the practice of recording your dreams as soon as you wake up. It's a powerful tool with a lot of benefits. By consistently writing down your dreams, you become more familiar with the patterns and themes within your dreams. It makes it easier to recognize when you're dreaming and then ultimately to have control over those dreams. Here are some reasons why you might want to keep a dream journal and the advantages it offers:
* It improves dream recall. It helps you to remember your dreams more vividly and you can analyze the themes and understand yourself better.
* It increases self-awareness. Dream journaling is a way to encourage introspection and self-reflection. By analyzing your dreams, you can understand certain patterns that unfold in your thoughts, emotions, and subconscious mind.
* Dream journaling can enhance creativity. Dreams often contain symbolic or surreal elements that actually inspire creative ideas. Having a dream journal will allow you to have all these creative ideas in one place that you can reference when you're thinking about creative problem solving at a different time.
Hereâs how to start dream journaling:
* Keep a journal nearby your bed. Place a notebook and a pen on the nightstand so you can write down your dreams immediately upon waking.
* Record as much detail as possible. Write down everything you remember, even if it's just fragments or emotions. Include descriptions of the setting, people, action, and feelings. Even if it's incomplete, just spend five minutes documenting everything you remember from the nights before.
* Date your entries. Make sure you include the date with the inch. Include the date with each entry as well as the time of your journaling so you can track patterns or themes.
* Be consistent. Make dream journaling a daily habit. Even if you don't remember a dream, note down any sensations or thoughts you have upon waking.
* Review regularly. Periodically, read through your journal to identify recurring themes, symbols, or emotions.
Try these techniques out and let me know if youâre able to get into lucid dreaming! I'd love to hear how it works for you.
To learn more about the history behind lucid dreaming, you can check out my most recent episode of Mental Health Bites by listening right here on substack (see audio player above), on Apple or Spotify. You can also watch the video podcast on YouTube.
Yours in health,
Dr. Judy
Special bonus: 30-Day Healing Insecure Attachment Calendar
If youâre looking for concrete, practical ways to heal your attachment style, Iâve created a 30-day attachment healing calendar that is free to download for my email subscribers. Just click on the link below and follow along on the daily activities. If you have any questions, comments or have an idea for what resource I should feature next, Iâd love to hear from you! Comment on substack or you can send me a message on my social media.
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Saknas det avsnitt?
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We all chase happiness.
But the pursuit of happiness doesnât work, at least when weâre looking for it outside of ourselves.
We canât control how others ultimately feel about us. We can try to impact it. We can try to shift it. But, at the end of the day, itâs not something we can force. So, if external approval is the end-all-be-all as your source of happiness, I have some bad news for you.
There are, however, several studies that have looked into the sources of happiness and how we can cultivate more of it in our lives.
One of the most well known studies is The Harvard Study of Adult Development, which is also known as the longest study on human happiness. Starting in 1938 with 724 participants (including JFK) has gone on to include three generations with over 1300 direct descendants of the original participants.
The current director of the study is Dr. Robert Waldinger. In his TED talk, which has over 26 million views, he shares some of the studyâs main conclusions, namely that âClose relationships, more than money or fame, are what keep people happy throughout their lives.â
Waldinger, unsurprisingly, isnât the only person looking at human happiness. Researchers Sonja Lyubomirsky, Kennon M. Sheldon, and David Schkade proposed in 2005 paper the idea that there is a formula to human happiness:
40% actions + 50% genetics + 10% environment.
Now, this is not one-to-one. These percentages speak to the variation in the factors that impacted the studied population. How a factor impacts a groupâas collectiveâdoes not necessarily mean it will impact one person in the same way. However, it can tell us something important.
It tells us that the choices we make and the actions we take matter. And what we decide to do can have a tangible impact on our happiness.
So, what can you do to achieve happiness?
One popular acronym to boost joy is "GREAT DREAM," which encompasses key components for happiness and well-being:
* Giving: Do things for others.
* Relating: Connect with people.
* Exercising: Take care of your body.
* Awareness: Live life mindfully.
* Trying Out: Keep learning new things.
* Direction: Have goals to look forward to.
* Resilience: Find ways to bounce back.
* Emotions: Look for what's good.
* Acceptance: Be comfortable with who you are.
* Meaning: Be part of something bigger.
You will notice that these are all actions. These are not things that are done to you. They are actions that you take.
You have power over how you feel.
If you want community, you can go out and take it, find it, and make it.
One of the biggest things they found was the power of good relationships.
To explore more about the science of happiness, you can listen to my recent podcast episode on Apple or Spotify, or watch it on YouTube.
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Have you ever wondered, âwhy am I here?â âwhatâs my purpose in life?â or âwhat happens after I die?â
If youâre being honest with yourself, youâve likely thought about this at some point in time. Perhaps youâre even thinking that right now!
Existential anxiety is one of the most universal phenomenons that we go through as human beings.
It might manifest as the fear of death, where its inevitability can lead to anxiety. It might manifest as as an awareness of our mortality, which makes us worried about potential illnesses that could rob us of a longer life. It can also cause us to question why we do the things we do every day, and whether our activities, jobs, or relationships are âworth it.â
You may have found yourself questioning the purpose and meaning of life. At times, this can present as a sense of meaninglessness and even hopelessness.
The realization that weâre free to make choices in life, and thus are responsible for those choices, can lead to feelings of overwhelm and anxiety.
And a sense of isolation or loneliness, particularly in the context of understanding oneself as an individual distinct from others, can contribute to existential anxiety.
These arenât fun feelings, but theyâre immensely human ones. Theyâre inevitable for all of us at some point in time.
Thankfully, itâs more than possible to buttress yourself and let these feelings of existential anxiety be no more than a passing bit of worry while you go about creating and living a fulfilling, purposeful life.
One direct way to do this is by living in greater alignment with your values.
To gain purpose and resolve existential anxiety, you donât need more and more bucket list items, or things to check off a to-do list. You need to start with your values first and foremost, and let those guide your goal setting.
Values are deeply held beliefs or principles that guide a personâs actions and decisions. They represent what is most important to an individual and serve as a compass for behavior. Values are enduring and consistent over time; they are not something you achieve but rather something you continually live by.
In essence, values are the why behind our actionsâour underlying reasons for pursuing certain pathsâwhile goals are the what we aim to achieve along the way. Values provide direction, and goals mark the progress toward living out those values.
The following set of exercises can help you gain clarity on what matters most to you. This will help you make intentional choices that align with your values. By fostering a sense of purpose and meaning in life, you can reduce feelings of existential anxiety.
4 Ways to Live a Values-Centered Life
Step 1: Identify Core Values
* List Values: Write down a list of values that resonate with you. These can include things like compassion, honesty, creativity, family, personal growth, etc. If you're unsure, consider using a list of common values as a starting point.
* Reflect on Importance: Review the list and circle the 5-10 values that are most important to you.
Step 2: Reflect on Current Alignment
* Assess Alignment: For each of the values you've circled, rate on a scale of 1-10 how well you feel your current life aligns with these values (1 being not at all aligned, 10 being fully aligned).
* Identify Gaps: Note any discrepancies between your values and your current actions or lifestyle.
Step 3: Set Intentions and Goals
* Choose Areas for Growth: Choose one or two areas where you feel your actions are not aligning with your values.
* Set Specific Goals: Set specific, achievable goals that will help you align your actions more closely with these values. For example, if creativity is a core value, you might set a goal to engage in a creative activity, like painting or writing, at least once a week.
Step 4: Reflect and Revisit
* Regular Reflection: Take time regularly (e.g., weekly or monthly) to reflect on how well you are living in accordance with your values. Adjust your goals and actions as needed.
* Mindfulness Practice: Consider incorporating mindfulness practices to help stay present and aware of how your daily actions align with your values.
To learn more about understanding existential anxiety and how to navigate the unknown, I encourage you to give my most recent podcast a listen on Apple, Spotify, or watch it on YouTube. In just ten minutes, weâll explore the concept of existential anxiety, what it looks like, why it occurs, and how you can effectively cope with it. I also answer a listenerâs burning question about existential anxiety.
If you have questions about existential anxiety that youâd like me to answer, write a comment to me on substack or on any of my social media pages.
Hereâs to your health,
Dr. Judy
SXSW Panel Picker! I need your votes!
Have you heard of South by Southwest (SXSW)? SXSW is known for its conference and festivals that aim to foster creative and professional growth alike. It is a destination for global professionals and features sessions, showcases, screenings, exhibitions, and a variety of networking opportunities.
I submitted several ideas for talks, fireside chats and workshops for next yearâs conference. 30% of the conference committeeâs decisions are based on public vote, which shows interest in the topic and the speaker.
So if youâd like to hear me speak on any of the ideas below, please click on the links and VOTE! You have until August 18 to vote for your favorite talks before the committee decides who will be on the list of speakers.
* Goal Getter: Achieve Your Dreams with Attachment Healing (Fireside Chat)
* Beating Burnout: How to Promote Resilience (Workshop)
* The New Rules of Attachment (Book Reading)
* Get Out Of Your Own Way: How to Stop Self-Sabotage (Workshop)
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Simplicity can have a profound impact on mental health.
It can reduce stress, increase focus, and foster a sense of calm and control.
Our brains crave routines. The repetition of a routine allows you to quickly go from flight or fight into a mode of rest and relaxation. In these modes we can be more creative and expand our thinking and engage more deeply in tasks that matter us.
In a way, routines help declutter our brain. We donât have to worry about what to do next because, well, itâs routine!
Simplifying your life can have a similar impact on our lives.
By decluttering, streamlining, and simplifying various aspects of our lives you can enhance your overall well-being.
Five Practical Steps to Simplify Your Life
1. Declutter Your Physical Space
How does this help? A clutter-free environment can reduce feelings of overwhelm and stress. It creates a sense of order and peace, making it easier for you to relax and focus.
Steps to Take:
* Start with one room or area at a time. Sort items into categories: keep, donate, recycle, or discard.
* Adopt a minimalist approach by keeping only items that are functional or bring you joy.
* Organize and store belongings in an orderly manner, using storage solutions to keep things tidy.
2. Streamline Your Digital Life
How does this help? Reducing digital clutter can minimize distractions, reduce decision fatigue, and improve your focus.
Steps to Take:
* Organize your email inbox by unsubscribing from unnecessary newsletters and categorizing important emails.
* Limit social media use by setting specific times for checking platforms and unfollowing accounts that don't contribute positively to your life.
* Clean up your desktop and digital files, and use cloud storage or external drives to back up important documents.
3. Simplify Your Schedule
How does this help? A simplified schedule reduces the stress of juggling too many commitments and allows you more time for relaxation and self-care.
Steps to Take:
* Prioritize your commitments by identifying the most important tasks and activities. Learn to say no to additional responsibilities that don't align with your priorities.
* Block out time for rest and self-care in your schedule, and stick to these appointments as you would any other commitment.
* Use a calendar or planner to organize your time effectively, avoiding overbooking yourself.
4. Nurture Essential Relationships
How does this help? Focusing on meaningful relationships can provide you with emotional support and reduce the stress of maintaining numerous, less significant connections.
Steps to Take:
* Invest time and energy in relationships that are supportive and enriching. Schedule regular catch-ups with close friends and family.
* Set boundaries in relationships that drain your energy or cause stress, and consider distancing yourself from toxic interactions.
* Focus on quality over quantity in your social life, seeking deep, meaningful connections rather than a large number of acquaintances.
5. Create Routines and Habits
How does this help? Consistent routines reduce decision-making fatigue and create a sense of stability and predictability.
Steps to Take:
* Develop morning and evening routines that include activities like meditation, journaling, or reading to set a positive tone for your day and wind down at night.
* Incorporate regular mindfulness practices, such as deep breathing or yoga, into your daily routine to reduce stress and increase presence.
* Stick to regular sleep and wake times to regulate your bodyâs internal clock and improve sleep quality.
Bonus Tip: Using AI as a way to streamline your mental health game
Letâs talk about AI.
The current boom in artificial intelligence has had interesting effects on peopleâs mental health. Last year, the American Psychological Associationâs Work in America Survey found that 38% of workers reported that they had concerns about AI making elements of their job obsolete in the future.
Now, these concerns are valid. But AI also presents new tools that we can use to improve our mental health - and can be used to create an easy routine to follow that ensures youâll take key actions to improve your well-being.
You can check out this recent podcast episode I did, titled âAI Mental Health Takeover?â The audio is embedded in this newsletter (at the top), or you can listen to it on Apple Podcasts or watch the video version on YouTube.
In this episode, we delve into the intersection of artificial intelligence (AI) and mental health, exploring the potential benefits and risks of using AI for mental wellness.
So today, I want to leave with you one more practical tip on how you can utilize AI-powered mental health apps for daily check-ins.
AI-powered mental health apps, like Woebot, Wysa, or Youper, can offer personalized support and help you track your mental health over time. These apps use AI to provide real-time, evidence-based coping strategies, mood tracking, and mindfulness exercises. (Note: I am not personally endorsing any of these apps; but they are ones that my clients have found helpful).
How to Implement:
* Choose the Right App: Select an AI mental health app that aligns with your needs. Many of these apps offer free trials, so you can test a few before committing.
* Daily Check-Ins: Set aside a few minutes each day to check in with the app. Answer questions about your mood, stress levels, and any specific challenges youâre facing. The AI will use this information to tailor its responses and suggestions.
* Engage with Exercises: Follow the appâs recommendations for mindfulness exercises, cognitive-behavioral techniques, or journaling prompts. These activities can help you manage stress and develop healthier thought patterns.
* Track Progress: Regularly review your mood and activity logs within the app to identify patterns and triggers. This can provide valuable insights and help you and your therapist make more informed decisions about your mental health care.
* Combine with Traditional Therapy: Use the appâs insights as a supplement to your regular therapy sessions. Share your app data with your therapist to give them a more comprehensive view of your mental health between sessions.
Hereâs to your mental health,
Judy
SXSW Panel Picker! I need your votes!
Have you heard of South by Southwest (SXSW)? SXSW is known for its conference and festivals that aim to foster creative and professional growth alike. It is a destination for global professionals and features sessions, showcases, screenings, exhibitions, and a variety of networking opportunities.
I submitted several ideas for talks, fireside chats and workshops for next yearâs conference. 30% of the conference committeeâs decisions are based on public vote, which shows interest in the topic and the speaker.
So if youâd like to hear me speak on any of the ideas below, please click on the links and VOTE! You have until August 18 to vote for your favorite talks before the committee decides who will be on the list of speakers.
* Goal Getter: Achieve Your Dreams with Attachment Healing (Fireside Chat)
* Beating Burnout: How to Promote Resilience (Workshop)
* The New Rules of Attachment (Book Reading)
* Get Out Of Your Own Way: How to Stop Self-Sabotage (Workshop)
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Youâve probably heard of burnout, and youâve probably felt it before.
When youâre burnt out you may feel emotionally drained and depleted of emotional resources.
You might start to develop a cynical attitude toward your job and the people associated with it.
You might feel incompetent and inadequate, leading to a reduced feeling of personal accomplishment.
These three componentsâemotional exhaustion, depersonalization [cynicism], and reduced personal accomplishmentâcollectively contribute to the overall experience of burnout.
The impact of burnout can be profound and far-reaching, affecting individuals, organizations, and society as a whole. Burnout can lead to physical health problems, is closely linked to mental health issues, can impair cognitive functions, negatively impacts work performance, and can strain relationships.
The benefits of addressing and reducing burnout are immense. Addressing and reducing burnout can:
* protect your physical and mental health, reducing the risk of chronic illnesses and mental health disorders, leading to a healthier and more balanced life;
* help you maintain high levels of productivity, creativity, and innovation, enhancing job satisfaction and leading to better career outcomes;
* help organizations retain talented employees and foster a positive work environment where employees feel valued and supported;
* improve interpersonal relationships, both at work and at home; and
* help you achieve a better work-life balance, leading to greater overall satisfaction and quality of life.
The Antidote to Burnout is Self-Care
Self-care is a holistic practice that encompasses various aspects of well-being.
To help combat burnout, there are six forms of self-care I like to rotate during the week (e.g., Physical Self-Care Monday, Emotional Self-Care Tuesday). The key is that each day you commit to at least one self-care activity intentionally. On busy days, an intentional act of self-care can take less than 5 minutes. I encourage you to designate one activity to do in a category for each day of week, and then on Sunday, repeat one area that you think you need most, or the area that is your favorite.
* Physical Self-Care helps improve energy levels, reduce stress, and enhance overall physical health. Activities include regular exercise, a balanced diet, adequate sleep, proper hydration, and attending medical appointments.
* Emotional Self-Care helps in managing stress, improving mood, and fostering emotional resilience. Activities include expressing your feelings, practicing self-compassion, setting boundaries, seeking therapy, and engaging in activities that bring joy and relaxation.
* Mental Self-Care helps in maintaining mental sharpness, reducing anxiety, and promoting a sense of accomplishment. Activities include reading, solving puzzles, learning new skills, engaging in creative activities, and practicing mindfulness or meditation.
* Social Self-Care provides a sense of belonging, emotional support, and strengthens interpersonal relationships. Activities include spending time with loved ones, participating in social activities, seeking support from friends and family, and fostering meaningful connections.
* Spiritual Self-Care helps in finding inner peace, enhancing self-awareness, and fostering a deeper connection to the world around you. Activities include practices such as meditation, prayer, spending time in nature, reflecting on personal values, and participating in religious or spiritual activities.
* Professional Self-Care helps in preventing burnout, reducing work-related stress, and promoting career growth. Activities include setting boundaries at work, taking breaks, pursuing professional development, managing time effectively, and seeking a supportive work environment.
By incorporating these six forms of self-care into your routine, you can enhance your overall well-being and lead a more balanced and fulfilling life.
You can learn all about how to go from burnout to thriving in my latest podcast episode. Download here on Substack, listen on Apple or Spotify, or watch the video podcast on YouTube.
Want to Continue to Develop Tools for Self-Care, Improve Confidence and Foster Resilience?
Give these extraordinary TEDx talks a watch. I am so proud of my colleagues from the class of TEDxReno 2024. Each of them share such valuable experiences and I think youâll enjoy them too.
Leadership in Challenging Times | Leif Babin | TEDxReno
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How to recognize a master manipulator | Dan Jones | TEDxReno
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Why you feel younger (or older) than your age | Tracey Gendron | TEDxReno
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How to build trust in seconds | Adrienne Bankert | TEDxReno
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How to ask for moreâand get it | Alex Carter | TEDxReno
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About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
New Podcast Episode!
My latest podcast episode is out, and it's all about the summer blues (the lesser known counterpart to the winter blues). I'll give you the latest stats, give you a download on the common symptoms, and serve up an actionable tip to improve your mood daily (Try S.M.I.L.E.!). Listen now!
The Secret to Thriving
We all want to feel like we can thrive in our lives.
We want to believe that we can accomplish all the things that we set our eyes and hearts on.
But hereâs the thing: Weâll only get as far in life as we believe weâre capable of going.
Insecure attachment and a negative or shaky self-concept puts limits on our dreams.
Together your attachment and self-concept impact what you believe is possible. These concepts (pun intended) are intertwined. They drive how you envision that your life will unfold.
Your self-concept influences whether you think you should reach for the stars or settle. It contributes to your beliefs about what you deserve out of life, and whether your believe your life is likely to improve if you put in your full effort at creating positive change.
Secure attachment leads to a strong, generally positive self-concept that propels you to dream big and believe that you can achieve what you put your mind to.
If you have insecure attachment, itâs as if thereâs a program installed in you thatâs running interference whenever you try to establish relationships (both romantic and platonic), find success at work, and reach your goals.
I want you to know that it is possible to heal your attachment style, build up your self-concept, and live the life of your dreams.
To aid in uncovering the ultimate picture of your hopes and desires itâs helpful to clarify what I like to call your âLife Vision.â
Your Life Vision is the:
* big picture of who you want to be,
* what you want to be known for, and
* what you want your life to look like.
Your Life Vision helps provide the rationale for your actions and decisions. Itâll help you clarify what you want out of life. Itâs rooted in your most cherished values and helps determine how you go about your day-to-day activities in pursuit of this grand vision. Itâs a roadmap that turns your dreams into reality and drives you to live life to the fullestâon your own terms.
Before, I wrap up this newsletter, Iâd like to leave you with an exercise that can help you clarify your Life Vision:
* While in a comfortable position, gently close your eyes and take a few slow, deep breaths.
* Turn your attention to your thoughts. Observe them as if theyâre clouds floating by. (Note: If your attention drifts, try not to judge yourself. Gently guide your attention back to observing your thoughts.)
* Imagine yourself slowly drifting to sleep. Itâs peaceful and refreshing, and when you wake, you discover that everything youâve ever wanted has materialized overnight. You have the life youâve always desired. You have no fear of failure or regrets. People respect and cherish you, and rarely disappoint you. If you put your mind toward a goal, you can achieve it with time and effort. The wounds of the past have healed, which allows you to move forward in love and confidence. You are honoring your most important values and making significant strides toward self-actualization. You have achieved your ideal self, so that your self-image and your ideal self are completely aligned with one another.
* Allow your mind to wander and take in how you might feel if all of this has happened. Pay attention to the thoughts that you have in response to this vision. Think about what actions you might take upon discovering these changes. The following questions may help:
* What are some differences you might notice in the key areas of your life (family of origin relationships, current family relationships, physical health, mental health, work and career, romantic relationships, friendships, and self-image and self-esteem)?
* What is your job, and what does your day to day look like at work?
* Who are the most important people in your lifeâare they people from your family of origin, a romantic partner, or a couple of best friends?
* How do you feel about your physical and mental health?
* What are some ideas you have about your abilities to overcome challenges?
* What is your romantic partnership like if you have one?
* What is your relationship like with your child or children?
* What are some of the feelings you have as you consider who you are and how you feel about yourself?
* Return your attention to your breathing and take a few more deep breaths in and out. Gently open your eyes and bring your awareness back to the room.
Thatâs the exercise!
Once you complete the exercise, take a few minutes to record some of the thoughts and observations you had while reflecting on your Life Vision.
You might note how this vision made you feel, think, and the actions you might take if this really was your new life. How might things be different with family, relationships, and so on?
Next, read through your journal entry, pay attention to how you feel, and ask yourself these two questions (be honest):
* Do you believe that your Life Vision fully captures your potential, or did you limit your own wishes and dreams in any way?
* Do you believe that your Life Vision is achievable with time and effort, or do you think itâs just a pipe dream that will never come to pass?
Your answers to these questions will help guide you toward the steps you need to take to actualize your LIfe Vision. And by looking at the influence your attachment has had on your life, you can identify the areas where this interference has been the most powerful, and you can get started on the work of healing and pursuing the life of your dreams.
Hereâs to your success and happiness,
Judy
Bonus Resource - My Nervous System Regulation Meditation Scripts!
Her are my nervous system regulation scripts if you haven't checked them out yet - to help manage stress and improve well-being. Try these out and let me know which one is your favorite!
Subscribe and download so you donât miss these quick bites of mental health wisdom with me! đż
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Want to know the must-haves for a great start to your day every morning? Itâs a morning routine that can take just a few minutes on your busiest days.
I have become a true fan of morning routines. It is so important to start your day off right so that you can be ready for any challenges you might encounter while maintaining a steadfast, calm, and resilient mindset.
Key Benefits of Morning Routines
* Sets a positive tone. Starting the day with positive and intentional activities sets a positive tone and helps cultivate a proactive mindset.
* Improves Productivity. A routine provides structure, helping you prioritize tasks and manage time effectively.
* Mental Clarity and Stress Reduction. Morning routines can reduce stress, enhance mental clarity, and promote a sense of peace and balance.
* Builds Healthy Habits. Repeating positive actions every morning builds habits that contribute to long-term success and well-being and enhances your ability to stick to goals and commitments.
Over the years Iâve tried all kinds of activities to try to drill down on the best morning routine. And here are the ingredients to mine - I hope they help you too. On a busy day, each activity can take as little as 1 minute â and everyone has time for a 5 minute morning routine!
Dr. Judyâs Top 5 Ingredients for Morning Routine
* Respond to a journal prompt. Every morning, spent just a couple of minutes journaling to an idea or theme. My favorite is to journal on gratitude. I name 3 things I am grateful for and write them down. But you can journal to anything youâd like, a question, an idea, reflect on a book you read, an inspirational quote, the ideas are endless!
* Do a task mindfully. This can be any task at all as long as you approach it deliberately in a present-minded way without distraction. My absolute favorite mindful task to do in the morning is to make and sip my coffee mindfully. It is amazing how much more enjoyable everything is when you approach it with a mindful focus.
* Get moving. Do some type of movement in the morning to get your blood flowing and your muscles limber. This can be a few yoga poses, some nice relaxing stretches, or a heart pumping workout. My morning runs are everything to me.
* Breathwork. The benefits of breath work are endless, and really helps to calm anxieties and stresses. There are multitudes of ways you can approach this, but I like box breathing. Simply count to 4 while inhaling, then hold your breath for 4, then exhale for 4 counts, then hold your breath for 4. Repeat 5-10 times for a great breath work routine!
* Get connected. Start your day off right with what every human being needs - some social connectivity. This could be a quick text check in to a friend, a phone call to a family member, or even writing a card to someone you care about. This helps us to remember we are part of something bigger than ourselves, which contributes to meaningfulness and joy.
Whatâs your favorite morning routine activity?
NEW Episode of my Mental Health Bites Podcast!
Check out the 2nd episode of my new podcast! In this episode, we cover social media and mental health â and how you can build digital resilience for yourself!
Is Social Media Really Bad for Our Mental Health?
Welcome to another episode of Mental Health Bites with Dr. Judy! In this 10-minute episode, we delve into a timely and important topic, answer your pressing questions, and provide a practical tip to enhance your mental wellness. đ
Timely Topic Discussion: Is social media really bad for our mental health? With the rise of social platforms - many people experience increased anxiety and depression, and the surgeon general is calling for a black box warning on social apps. But is there more to this than meets the eye? Join Dr. Judy Ho, a clinical and forensic neuropsychologist, as she breaks down the latest research and offers insights into this pressing issue.
Q & A Segment: Today, one listener asks what to do if their elderly parent is struggling with social media addiction. This is a more common problem than you think! Tune in to hear Dr. Judy's expert answer and learn how to have difficult discussions about addiction with a loved one
Actionable Tip: Have you heard of social media fasting? There are huge benefits to your relationships, productivity, and overall well-being. Dr. Judy shares the keys to doing a social media fast and how to make it fun, too. Try this out and strengthen your resilience.
Subscribe and download so you donât miss these quick bites of mental health wisdom with Dr. Judy! đż
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com -
Dear readers:
Iâm so excited to share that Iâve launched a brand new podcast, which you can lsten to or watch right here in substack, Apple Podcasts, Spotify, and YouTube!
My podcast is called Mental Health Bites with Dr. Judy. In just 10 minutes, we dive into a hot topic, answer your burning questions, and leave you with a practical tip to improve your mental wellness. đ
I created this podcast for people who love to learn and improve themselves, but find they donât have the time to listen to an entire podcast from beginning to end. Mental Health Bites is designed to be consumable while youâre on the go - you can get all the wellness information you need in just 10 minutes!
Hereâs the details on my very first episode which you can watch here on YouTube, or listen to right here on Substack or any of your preferred podcast platforms!!
Timely Topic Discussion: Are we in an ADHD epidemic? With rising rates of ADHD diagnoses, it's crucial to understand if these increases are genuine or if other symptoms are being mistaken for ADHD. Join Dr. Judy Ho, a clinical and forensic neuropsychologist, as she breaks down the latest research and offers insights into this pressing issue.
Q & A Segment: Can a toddler have ADHD? This is a common concern for many parents. Tune in to hear Dr. Judy's expert answer and learn about the signs and considerations for diagnosing ADHD in very young children.
Actionable Tip: Want to become a focus superstar? Dr. Judy shares a simple yet effective technique to train your attention and enhance your focus every single day. Implement this tip and watch your productivity soar!
Don't forget to: đ Like this episode if you found it helpful đ Subscribe to this podcast for more mental health tips and insights đŹ Leave a comment with your questions or topics you'd like us to cover next!
Follow Dr. Judy on Social Media:
* Instagram
* Twitter
* Facebook
Watch the Video Podcast on YouTube:
* Dr. Judy YouTube
Subscribe to Dr. Judyâs newsletter:
* Newsletter
Subscribe and download so you donât miss these quick bites of mental health wisdom with Dr. Judy! đż
SPECIAL WEBINAR!
đ Hey there, mental wellness warriors! đ
Ready to join me for an exclusive Zoom Q&A next week? Here's your chance!
I'm hosting a special webinar and want YOU there. All you need to do is choose one of the options below:
đ Grab a copy of one of my latest books:
* "The New Rules of Attachment"
* "Stop Self Sabotage"
đ© DM me a screenshot of your receipt to @DrJudyHo on Instagram!
OR
đ Leave a glowing review for my newest book, âThe New Rules of Attachmentâ on Amazon or Goodreads.
đž Snap a screenshot and send it the same way @DrJudyHo!
PLUS
đ I will choose some of my newest subscribers to my latest updates on SubStack to join us. You never know who may show up so get on it!
Your support means the world to me, and I can't wait to connect and hear what is on your minds.
Watch out for your invite and let's make this happen!
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com
