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Are you feeling stuck and overwhelmed by the small space you're living in? Do you want to get more organized but there just isn't enough room to navigate it all? Risa Williams speaks to organizational expert and Small Spaces coach, Khrystyne Jaspers, about handling living in tight quarters and how we can cultivate gratitude and appreciation for the small spaces we're in.
They discuss:
-Shifting into a mindset that lets you feel appreciative of what the small space gives you
-Leaving empty spaces in rooms, drawers, and spaces to feel more freedom and calmness in everyday life
-Learning emotional regulation skills to navigate small spaces together as a family and to bring the stress levels down
-What to keep and what to let go of, going back to your values and what's important you in your space and in your life at this time
Host: Risa Williams, risawilliams.com @risawilliamstherapy
Guest: Khrystyne Jaspers, khrystynejaspers.com, @khrystynejaspers
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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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Do you ever feel unmotivated by the monotony of the work week and wish you could have a little more fun at work? Well, this episode is for you! Risa Williams talks to Dr. Alexis Hope, co-founder of Focused Space, about how to find the fun in your work week again. They discuss different tricks for getting yourself to focus in fun new ways when you're feeling unmotivated and stuck on what you need to do.
They discuss:
-Risa's Hats Method from Get Stuff Done Without the Stress: How to switch between roles you have to do intentionally to help you be more present in the moment
-Alexis' "Foot Bath Method" for focusing on computer tasks that sounds as funny/fun as it is
-How connection and body-doubling often help people focus and find accountability in finishing projects and tasks
-How working on things with people you like or in positive support groups can give you that fun boost to get through things
**Risa often partners with Focused.space to do workshops and talks, check them out for body-doubling sessions!**
**And if you're in Los Angeles this Saturday, come to Village Well Bookstore in Culver City on May 24th at 6 PM and say hi to Risa! She'll be part of a local authors' night book signing and she'll be signing copies of Get Stuff Done Without the Stress and her new kids' book, Max and The Imaginary Tree!**
**Congratulations to Stephanie Van Schaick, winner of the double book giveaway contest @risawilliamstherapy - Stay tuned for more giveaways soon!**
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Alexis Hope, www.focused.space, @focused_space
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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Do your kids struggle to sleep and calm down at bedtime? Well, Risa's did too! That's why she came up with a story, Max and the Imaginary Tree, that she told her own kids when they were little to teach them how to relax by taking big deep breaths. Risa is joined by her co-author and friend, Erica Curtis, and they discuss their new kids book, Max and The Imaginary Tree, which is part of a book series they are launching called: The Calm Kids Collection. This collection teaches kids easy mindfulness tools to calm down that they can practice with parents, friends or in school settings.
In this episode, Risa and Erica discuss:
-Easy ways we can teach kids to use visualization to remember to breathe in and out
-Fun ways we can teach kids to calm down using colors they see around them
-How learning these skills as parents helps us co-regulate our nervous systems with our kids
-Everyday calming down skills we can teach our kids and remember to do ourselves more often!
**BOOK GIVEAWAY! Win a copy of MAX AND THE IMAGINARY TREE and Risa's new book, GET STUFF DONE WITHOUT THE STRESS by entering the book giveaway contest on instagram @risawilliamstherapy this week!**
***Celebrate today's book launch by picking up copy of MAX AND THE IMAGINARY TREE for kids in your life or by donating one to your local school and library so other kids can read it and learn about these simple tools. Buy at risawilliams.com, amazon, or your local bookstore today!***
Hosts: Risa Williams, risawilliams.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. -
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Do you tend to feel overwhelmed by the intensity of your own emotions? Do you feel like your emotions sometimes get out of control? Does fear, rejection, or guilt consume your thoughts to the point where it's very hard to move forward? Listen to this episode on emotional mastery to learn how your own perceptions are causing you to feel certain things, and how you can control these perceptions in practical ways. Risa Williams talks to psychologist and book author, Dr. Christopher Cortman, about his tools for mastering your "emotional dashboard." Dr. Cortman is the author of six books including his latest release: The Guided Imagery Cure: The Best Proven Methods for Quickly Resolving and Healing Trauma.
They discuss:
-How our own perceptions cause our feelings
-How certain emotions can be cues to you about things that are important to you
-How to learn to let go of internal blocks that are holding you back
-How people tend to self-sabotage themselves and where this stems from
**If you happen to be in Los Angeles on May 24th at 6 PM PST, stop by Village Well Bookstore in Culver City and say hello to Risa! She'll be signing copies of her latest. book, Get Stuff Done Without the Stress, along with other local authors at Local Authors Night there. Come get a copy of her book!***
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Christopher Cortman, srqshrink.com, @drchristophercortman
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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Do you wish you had a magic Patronus spell you could use to call upon an imaginary spirit animal to help you feel calm when you needed to? Well, we have just the visualization for you in this fun episode! Risa Williams talks to Marc Antonio, an EMDR therapist, about a Spirit Animal Visualization that people can use to feel calmer and happier feelings when they need to. They also discuss different visualization tools that can help people connect with their feelings and process them in a calmer way.
They discuss:
-Healthy forms of everyday dissociation vs. trauma triggers that involve dissociation
-How we can use our imagination in calmer and more playful ways throughout daily life
-How using visualization can affect our nervous system, executive functioning skills, and emotional regulation
*Sign up for Risa's new subscription: Worksheets with Risa to receive a free worksheet each month from her books - patreon.com/risawilliams or @risawilliamstherapy!*
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Marc Antonio, nerdgeektherapy.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. -
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Do you tend to push off taking care of yourself to the bottom of your to-do list each week? In this double podcast broadcast episode, Risa Williams talks to fellow podcast host, Gabby Sanderson (of The Happier Life Project) about how we can reduce our stress in regular ways and learn to take our self-care more seriously each day. For International Stress-Awareness Month, they talk about ways we can become more mindfully aware of our daily stress and what's stressing us out so we can take small and easy steps to bring our stress down in little notches.
They discuss tools from Risa's new book, Get Stuff Done Without the Stress, including:
-The Calm Zone: Understanding your own capacity to feel calm, what this space feels like in your body, and steps you can take protect it a little more throughout the day
-Goal-Mapping: Using Risa's easy and practical three track system, how can you make your own daily self-care one of the mail goals you're working on each week?
-The Task Intensity Meter: How does knowing what tasks tend to stress you out help you form a better plan to get stuff done?
-Self-Kindness Mindset: Learning to talk to yourself in gentler ways about things you need to do...actually helps you do those very same things! Find out how...
Pick up a copy of Risa's new book at: getstuffdonebook.com, and if you happen to be in Los Angeles, stop by Village Well bookstore on May 24th at 6 PM PST to meet Risa and get a signed copy of her book! More info at: risawilliams.com.
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and, Gabby Sanderson, @radiogabby, mypossibleself.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. -
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Do you over-commit to social events only to find yourself avoiding what you've just signed up to do? Do you over-explain why you can't make something and then feel overly guilty afterwards? Do you wish you had a simple formula so you could just say no to something without all the stress? Then, check out our latest episode: Setting Boundaries!
In this episode, Risa Williams talks to psychologist, Dr. Michelle Chung, about setting healthy boundaries by learning how to use a "soft no". Sharing her practical boundary-setting formulas, Dr. Chung teaches us that we can learn to take care of ourselves and our own needs in a gentle way that doesn't confuse the listener.
They discuss:
-The Soft No formula: Learning the "validation sandwich" technique
-The DEARMAN Method: Derived from DBT, Dearman teaches us how to effectively communicate our needs in a mindful way that is easy to remember
-Learning to let others feel their feelings and to let ourselves feel our own feelings too
-Why self-care is so important for refilling your own cup so you can pour out to others
--If you're in Los Angeles on May 24th, stop by Risa's newest book signing at Village Well bookstore in Culver City! May 24th from 12-2 PM: Risa will be signing copies of Get Stuff Done Without the Stress at this friendly downtown Culver City bookstore!--
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Michelle Chung, drmichellechung.com, @dr.michellechung
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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In this episode, Risa Williams talks to best-selling author, Jodi Wellman, about living a regret-free life. In her book, You Only Die Once, Jodi talks about practical ways we can start to look at our life from the point of view of the end of our lives, and work our way backwards to figuring out what we want to be doing right now.
They discuss:
-The Deathbed Regret Exercise: If you think about being on your deathbed, what regrets would you have about things you didn't do? And then, how can you start to move towards doing those things now?
-The Home from the Hospital Visualization: If you just returned home from the hospital after a brush with death, how would that change how you see today differently and what would this change about how you approached your everyday tasks?
-Jodi shares tools from positive psychology to help listeners start to cultivate tiny daily doses of happiness throughout everyday life more intentionally.
-How doing weekly and monthly reviews of what's important to you helps you avoid regret later.
Want to make sure you're living without regrets today? Listen to this episode and learn a few new ways of looking at your life right now...
And a big-shout out to everyone who showed up at Risa's book signing of Get Stuff Done Without the Stress at Barnes & Noble in Fullerton on Saturday - it was so wonderful to see such a happy crowd there, enjoying books!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Jodie Wellman, fourthousandmondays.com, @fourthousandmondays
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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In this episode, Risa Williams talks to ADHD-ish podcast host and business coach, Diann Wingert, about time horizons, and stretching our time perspective so that we can actually accomplish what we set out to do. They discuss ways that adults with ADHD can unintentionally "shrink" their time horizons and sometimes set themselves up to feel stressed out by their own goal expectations.
They discuss:
-The idea of "time horizons" for different people, including those with ADHD
-Diann's tool, "The Reality Bridge" for forming a more reasonable time frame to do things in
-Why having a "default yes" can set our "future selves" up for stress, burnout, and overwhelm
-What a "digital parking lot" is and how to use it when your mind generates too many ideas to actually do!
-Why having a "Future Self" date is important to do consistently
You can access Diann's time horizons worksheets here:
https://bit.ly/time-horizon-stretching-strategies
And a big congrats to Tatum Rangel from LA, winner of the Double Book Giveaway! You will be receiving Risa's new book, Get Stuff Done Without the Stress, and Colette Roy's book, Clutter and Couples in the mail! Enjoy! You can find out about the next book giveaway at instagram.com/risawilliamstherapy.
If you happen to be in LA, stop by Barnes & Noble - Fullerton on March 29th at 2 PM - Risa will be signing her new book, Get Stuff Done Without the Stress, there and giving away freebies. Stop in and say hello!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Diann Wingert, https://bit.ly/ADHD-ish, https://podcasts.apple.com/us/podcast/adhd-ish/id1513039926
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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It's book launch month of Get Stuff Done Without the Stress, Risa Williams' new book, and on this episode, Risa is joined by organizational expert/author, Colette Roy, to delve into the concept of "self-kindness" as discussed in the book.
They discuss:
-Why being mean to ourselves stops us from getting things done
-The challenge of becoming addicted to the "productivity of life"
-The difference in how we talk to ourselves vs. how we talk to other people
-How to walk towards big goals by taking consistent tiny steps forward
If you'd like to win a copy of Get Stuff Done Without the Stress by Risa Williams and Clutter and Couples by Colette Roy, enter our double book giveaway on instagram @risawilliamstherapy before March 17th, 2025!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Colette Roy, www.clutterandcouples.com, @clutterandcouples
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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--Recorded live at Book Soup bookstore in LA on Feb. 21st, 2025 --
Are you tired of feeling burnt out, overwhelmed, and like nothing on your to-do list is ever done? This is the episode for you! Live from Book Soup, it's Risa Williams' talk with Mike Sonksen about tools from her latest book, Get Stuff Done Without the Stress! Recorded during the event last Friday, Risa talks to Mike about approaching time management and goals from a self-kindness mindset that allows us to befriend ourselves as we work on taking steps forward with things we want to do.
They discuss:
-Making a map of your goals
-The Small Steps Journal
-The Task Intensity Meter
-How to keep different areas of your life in balance while still working towards big goals
-How to develop a better and healthier relationship with yourself throughout all stages of progress on goals
A big thank you to Dan and Asha at Book Soup and to Mango Publishing for facilitating this book event, and to Mike Sonksen for being such a wonderful host for the evening! Thanks to everyone who came from far and wide to hear the talk - what a great crowd - thanks for a truly wonderful event!
Hosts: Mike Sonksen, @mikethepoetla and Asha at Book Soup
Guest Speaker: Risa Williams, risawilliams.com, getstuffdonebook.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. -
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So many of us are feeling so tired of "hustle-culture" telling us to work and work until we fall over from burnout...so, what's our newer, healthier, and happier definition of productivity going to be from now on? And, how do you even start to go about redefining productivity for yourself?
Joining Risa Williams to celebrate the book launch of her new book, Get Stuff Done Without the Stress (in stores today), are co-hosts Erica Curtis, Trevor Stockwell and Tšhegofatšo Ndabane, who share their own personal definitions of what "healthy productivity" means to them.
They explore:
-The difference between "healthy productivity" and "unhealthy productivity"
-How to do a "restart" of your day to get back on track again
-A more flexible version of productivity that allows you to see self-care as a priority and balance as a goal
-How picturing what "Future-You" would do and how they would go about daily life can help you stay more motivated and positive about where you are now
-Why taking breaks and resting is so productive to do!
And a big congratulations to Lucy Zhang of Irvine, winner of the Double Book Giveaway on instagram! Hope you like the books!
Check out Risa's new book here: getstuffdonebook.com and tell her what you think!
Hosts:
Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica.com, @ericakcurtis
Trevor Stockwell, trevorstockwell.com, @tsleadershipdev
Tšhegofatšo Ndabane, hustlingwriters.comSupport 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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Do you find yourself losing valuable time to scrolling each day? Do you often compare yourself to others on your social media feed or get distracted by watching things that drain your energy and focus? Risa Williams talks to CBT psychologist and book author of The Stocism Workbook, Dr. Scott Waltman, about learning to use daily social media in a more intentional way.
They discuss:
-How social media influences discussions about mental health topics
-Separating your purpose for social media from social media's purpose for you
-Learning to find the best time to be on social media for your own wellbeing
-What it's like to navigate social media these days as a clinician
Enter our DOUBLE BOOK GIVEAWAY: Win a copy of Dr. Scott Waltman's book, The Stoicism Workbook, and Risa Williams' brand new book, Get Stuff Done Without the Stress (in stores Feb. 11th), by going to @risawilliamstherapy and finding the contest post - leave a comment on the giveaway post before 2/10/25 to enter - winner will be announced on the show on 2/11/25!
Attend one of Risa's upcoming book launch events here: https://bio.site/risawilliams
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest; Dr. Scott Waltman, www.sanantoniodbtcbt.com/dr-scott-waltman-psyd/, @socraticmethodcbt
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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Is hustle culture burning you out right now? Are you feeling anxious, exhausted, and overwhelmed by work on a weekly basis? Risa Williams talks to DJ, podcast host, and journalist, Gabby Sanderson, about navigating burnout recovery from hustle culture. Gabby shares her experiences working in diverse industries in different countries. They discuss growing your own awareness and understanding of what burnout feels like to you, so that you can catch it before you get lost in it for too long.
They talk about:
-Hustle culture and how it affects our mental health
-Anxiety and panic attacks that can happen from burnout
-How to step back and get perspective of what's happening to you
-How money and loneliness are sometimes tied to burnout
-When it's time to take stock of your own wellbeing and balance
Gabby also shares valuable lessons she's learned from interviewing hundreds of wellness experts on her successful UK podcast, The Happier Life Project.
Risa discusses the subject of burnout which she takes on in her new book, Get Stuff Done Without the Stress, which is in stores worldwide Feb. 11th! If you're in LA, come to a book talk and signing at Book Soup with Risa on Feb. 21st at 7 PM. Hope to see you there!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy, https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874
Guest: Gabby Sanderson, https://www.iheart.com/podcast/338-the-happier-life-project-99687698/, @radiogabbySupport 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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Do you want to find more creativity in everyday life but get stuck figuring out what to do or how to start? This is the episode for you! Risa Williams and Hilary Kern discuss easy ways you can start to embrace creativity throughout regular life, especially for those out there who feel like they've lost touch with creativity or don't think of themselves as "artistic types." How can we begin to use art as a way to get inspired and find the playful and fun sides of ourselves more intentionally?
They discuss:
-Self-reception and self-expression
-Using creativity as a way to "get into the present moment"
-Finding inspiration in daily life
-Risa's Inspiration Journal tool from The Ultimate Self-Esteem Toolkit
-Connecting with parts of yourself that were creative when you were a little kid again
You can also hear a sample of Risa's audiobook, The Ultimate Self-Esteem Toolkit: The Inspiration Journal at the end of this episode.
And check out Risa's upcoming book, Get Stuff Done Without the Stress - and if you're in LA on Feb. 21st, you can hear her speak and get your book signed at Book Soup in Hollywood. Find out more at risawilliams.com.
A big thank you to all the first responders and firefighters in Los Angeles right now - thank you for all your heroic efforts - and please stay safe, everyone in LA!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Hilary Kern, hilarykern.com, @hilarykerncreatesSupport 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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Do you have trouble decluttering because you can't decide what to get rid of or where to start? Do you get stuck on organizational projects because all those little decisions are just way too overwhelming? Risa Williams welcomes back influencer/organizer Deanna Yates to the show, and they discuss easy and practical ways we can learn to navigate overwhelm and decision fatigue when it comes to decluttering and organizing our stuff.
They discuss:
-How decision fatigue wears us down and what we can do to re-focus our attention on what's in front of us
-Deanna's FREEDOM technique; a three step process you can use when you're stuck making decisions
-Tools from Risa's new book, Get Stuff Done Without the Stress, which you can preorder now and comes out in February!
-How remembering the emotional place we want to get to can motivate us to make decisions in an easier way
Next week on January 13th, Risa will be speaking at Deanna' summit, The Chaos to Calm Summit, and she'll be discussing tools from The Procrastination Playbook and how to overcome everday procrastination. Get your free ticket here: https://www.chaostocalmsummit.com/ticket?sa=sa01592826756fbabd0477060921a9af3e95e9f43c
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Deanna Yates, wannabeclutterfree.com, @wannabeclutterfreeSupport 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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Happy New Year, everyone! We made it to 2025 - and that's just wonderful! Joining Risa Williams are special guest co-hosts: Erica Curtis, Trevor Stockwell and Tšhegofatšo Ndabane, and they dive deep into figuring out how you want to spend your time and energy during the new year ahead.
In this conversation, they discuss:
-How to get intentional about who you want to be this year
-How to connect the dots by looking back across last year to see what you've learned and gained
-How to say goodbye to old goals and versions of yourself that aren't reflecting who you are any more
-How to get appreciative about those little happy moments and collect them throughout the year more deliberately to boost you up
Find out our best tools for getting in that motivated mindset in 2025! You won't want to miss this inspiring episode and start the year off in a happier mood!
To get you started in your goal-setting in 2025, check out Risa's brand new books: Get Stuff Done Without the Stress and the Get Stuff Done Goals Journal! Available at risawilliams.com and also at: https://www.amazon.com/stores/Risa-Williams/author/B00FC0MMIQ. Easy, practical, goal-setting methods that can keep you on track with things you want to do in 2025!
Hosts:
Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica.com, @ericakcurtis
Trevor Stockwell, trevorstockwell.com, @tsleadershipdev
Tšhegofatšo Ndabane, hustlingwriters.comSupport 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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How do we find the strength and focus to get through creative projects without giving up? Risa Williams speaks to author and actor Andrew Lawston about creative persistence and different tools we can use when we want to give up halfway through creative projects. They discuss their work together on the new audiobook, The Ultimate Self-Esteem Toolkit, the process of making it together, and they. also share a short excerpt from the book.
In this episode, they discuss:
-Finding accountability and support to navigate the creative process
-Ways both of them use tracking and pacing during long creative projects
-How to "trick your brain" into doing creative tasks it doesn't want to do
-How to "prime your brain" to get ready to be creative each day
If you sometimes feel all on your own and lost in your own head with big projects you're working on, then this is the episode for you!
And a big congrats to our audiobook giveaway winners: Miguel Lee, Darrell Langolf, and Michelle Jones! You will be receiving free copies of The Ultimate Self-Esteem Toolkit - audiobook version! Buy the book here and check it out, hope you like the excerpt we shared on the show today. Also, Get Stuff Done Without the Stress and The Procrastination Playbook by Risa Williams are now available in stores worldwide, check them out at risawilliams.com.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Andrew Lawston, @andrewlawstonSupport 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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Do you sometimes lose control of your emotions? Do you often feel overly frustrated or angry about little everyday things? Then, this episode is for you! These days, who doesn't need a little help with emotional regulation? Dr. Catherine Smith talks to Risa Williams about practical skills from DBT (Dialectical Behavior Therapy) that anyone can use to start to become more aware of how to regulate their emotions and frustration each day.
They discuss:
-The STOP technique for gaining awareness in the moment
-Parts work - how our "inner parts" feel neglected sometimes and what we can do show ourselves more compassion when we're having big and intense feelings
-How our childhoods might have affected the way we express our emotions
-How learning how to radically accept our emotions can help us navigate them more easily
Books discussed: Get Stuff Done Without the Stress by Risa Williams (new book coming out -preorder today), The Whole-Brain Child by Dan Siegel, Build a Life Worth Living by Marsha Linehan, The Polyvagal Theory by Stephen W. Porges
Also, enter to win our new audiobook giveaway - three lucky winners will receive the audiobook version of The Ultimate Self-Esteem Toolkit! Enter on instagram (@risawilliamstherapy) by Dec. 22nd to win!
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Dr. Catherine Smith, drcatherinesmith.com, @catherinelistensSupport 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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Does perfectionism sometimes hold you back from getting things done? In this episode, Risa Williams talks to classical pianist superstar, educator and performer, Alpin Hong about the role that perfectionism plays in procrastination, especially when it comes to the creative and performing arts. They also discuss how high-achievers can sometimes get in their own way with tasks they need to do.
They discuss:
-How we get in our own way with our self-talk
-The roots of perfectionism
-How to start to pivot out of perfectionism
-How sometimes we make ourselves stuck with our own expectations
Alpin also discusses his own journey with navigating his own roadblocks and career path as a performing artist. If you're feeling stuck on a task you need to do because you sometimes get in your own way, you won't want to miss this episode!
Congrats to Liz Stuck - the winner of our double book giveaway! You'll be receiving The Procrastination Playbook by Risa Williams and Working with Anger Creatively by Erica Curtis! Thanks to everyone who participated and check out Risa's instagram for more giveaways coming up.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Alpin Hong, alpinhong.com, @alpinhongSupport 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. - Visa fler
