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Does your work/life balance need some adjusting so you can connect more with feeling done and taking a real break? Risa Williams talks to time management coach, Georgie Bryant, about balancing out work, life, family, and rest times each week. We look at how people can burn themselves out by forgetting what's fun to them and things that they are looking forward to on their calendar ahead, and how to take small steps to bring things back into better balance.
They discuss:
-George's Work/Life Balance calculator tool
-Risa's Hats Method tool from her new book: Get Stuff Done Without the Stress (preorder now on amazon, the book comes out in 2025)
-How stress affects our brains and tires us out
-How we can pick which mode of focus we need to go into next
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Georgie Bryant, wherethelightplays.com, @georgiebryantcoachingSupport 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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Are you feeling a lot more stress now that it's September? Is the Fall cranking up the work stress, the school stress, the family stress for you? You're not alone! Risa Williams & Erica Curtis look at September Stress in this episode, and practical ways we can navigate the fall months ahead.
They discuss:
-Normalizing and acknowledging the stress we're all feeling this season
-Showing yourself more compassion for all the different layers of stress you might be feeling right now
-Ways to look at regulating your stress in easier ways
-How the words you tell yourself about things you need to do change how you do them and how you feel about doing them
Book discussed: The Ultimate Time Management Toolkit and The Procrastination Playbook (Risa's books) available on amazon or at risawilliams.com.
Hosts: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy and Erica Curtis LMFT, therapywitherica.com, @ericakcurtisSupport 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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Are you looking for ways to bring down the stress in your everyday life? Have you been wanting to try out meditation but it just seems too "hard" or "intimidating" to quiet down your mind for long stretches of time? Meditation expert Jeff Patterson, author of The Yielding Warrior, talks to Risa Williams about the different types of meditation we can learn to do, and how to start in an easy way with developing your own meditation practices.
We discuss:
-Different types of meditation practices
-Getting back into the present moment
-How different types of breathing yield different outcomes
-How we can use what our body is telling us and what our body is doing as ways to practice active meditation throughout the day
Host: Risa Williams, risawilliams.com @risawilliamstehrapy
Guest: Jeff Patterson, www.theyieldingwarrior.com, @theyieldingwarrior
**Buy Risa's new book, The Procrastination Playbook, on Amazon/Target today!
And check out Jeff's book, The Yielding Warrior, you can receive a free copy by visiting his website: theyieldingwarrior.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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When it comes to getting organized or tackling organization projects, do you freeze up with overwhelm? Do you feel shut down, do you start to procrastinate, or do you feel that avoidance starting to take over?
Risa Williams and Erica Curtis are here to help with some simple strategies to navigate our nervous systems when they go into "fight or flight" mode over everyday tasks we need to do.
We discuss:
-Different states of nervous system activation
-Executive functions and what happens when we're stressed out
-How to calm and soothe ourselves into starting a hard task
-How we can help ourselves out a little more by breaking things down
-Why writing things out is so important to do for our brains
-Using Risa's gear shifter tool to figure out what energy you need to get into next
**Come to Risa's free talk on Monday, August 26th at 9 am PST, about procrastination, sponsored by Focused.space:https://www.focused.space/procrastination-playbook
Bring your time management questions to the talk!**
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy
Erica Curtis, therapywitherica.com, @ericakcurtisSupport 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 special episode of the ADHD Toolkit, Risa Williams & Ryan Muldoon talk about learning ways to find your focus when you have ADHD. They discuss using The Task Intensity Meter from Risa's book, The Ultimate Time Management Toolkit, removing distractions, and figuring out workarounds for your own unique brain.
They also talk about:
-How acknowledging what tasks are hard for you helps you navigate them
-How we can take small actions to help ourselves out more
-Removing daily distractions to create more space to focus
-Using dual attention as a way to focus
-Activation energy to warm your brain up to focus
Book discussed: The Ultimate Time Management Toolkit by Risa Williams
and check out Risa's new book, The Procrastination Playbook for Adults with ADHD, available on amazon or at Target...
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Ryan Muldoon, ryanpsych.com, @rydoonSupport 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 struggle to get enough exercise in your everyday life? Do you know you need to move around more but find yourself sitting down a whole lot? Risa Williams talks to Run Walk Talk Founder, Sepideh Saremi, about how we can get more movement into our daily life and how we can lighten up on ourselves when we get too extreme about fitness.
They discuss:
-The brain benefits of movement
-How we're designed as humans to process things through movement
-Easy ways to get started moving around more
-The calming effects of learning how to move more regularly
-Body language and how we communicate non-verbally
Guest: Sepideh Saremi, LCSW, @runwalktalk, runwalktalk.com
Host: Risa Williams, LMFT, @risawilliamstherapy, risawilliams.com
**Check out Risa's brand new book, The Procrastination Playbook for Adults with ADHD, now on amazon and at Barnes and Noble!**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 struggle with hearing feedback about your creative work? Does receiving critiques make you want to run away and hide? Do you often procrastinate solving problems that people point out with your artistic work? Then, this episode is for you! Risa Williams talks to artists/therapists, Erica Curtis and Hilary Kern about how we can receive feedback and criticism in a healthier way, and how to channel what we hear back into creative energy again.
They discuss:
-The difference between helpful and unhelpful feedback
-How to create space to hear feedback effectively
-How to soothe yourself when you're feeling hurt or defensive
-How to use the phrases, "Yes, and..." and "What if?" to prompt yourself to a better emotional place
-How artists and creatives can see resilience as a super strength
-Avoiding procrastination after you hear feedback from others
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, ericacurtis.com, @ericakcurtis, Hilary Kern, hillarykern.com, @hilarykerncreates
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Send the show a message about tools you liked to be read on our next episode, click on "text the show." Check out Risa's new book, "The Procrastination Playbook" which you can pre-order on amazon now, and Erica's new book, "Working with Anger Creatively."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 struggle with acknowledging your own accomplishments and letting yourself feel proud of things you done on a chronic basis? Do you feel like you are "fraud" when people give you compliments about things you've done? In this episode, Risa Williams talks to imposter syndrome expert, Stevon Lewis, about what imposter syndrome is, how it feels to have it, how it's often tied to perfectionism, and how it affects our ability to feel good about things we're doing.
Stevon's book, "The Acknowledgement Journal," which is all about imposter syndromeRisa's book, "The Ultimate Self-Esteem Toolkit," which is all about self-kindness and learning to befriend yourself
They also coin a new phrase, "Momposter Syndrome" for moms who feel like they're "never good enough" at being moms.
If you find it hard to feel good about things you've accomplished, than this is episode is for you!
Books discussed:Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stevon Lewis, stevonlewis.com, @stevonlewismft
Check out Risa's new book, The Procrastination Playbook, which is available for pre-order now! And also, thanks to everyone who has been sending in fan mail to the show, you can do this through the link on this episode by clicking on "text us a message" or at risawilliams.com. Tell us what tools you've used from the show and we'll read your message on a future episode.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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Have you ever felt stuck and blocked while working on a creative project? Has creative block ever completely shut you down and made you want to give up? Risa Williams is joined by art therapists and artists, Erica Curtis and Hilary Kern, to talk about creative block and how it makes us feel like we can't move forward with artistic things we want to do.
They discuss:
-How and why creative blocks can happen
-Self-doubt and how it makes us feel stuck
-How we can apply The Hero's Journey to our artistic process
-Ways to use visualization and values to get yourself un-stuck
-How our brains are affected by our own fears and doubts
-How to feel motivated to move forward in tiny steps again
An inspiring conversation for anyone who is trying to create new things and needs a little boost today...
And pick up a copy of Risa's latest book: The Procrastination Playbook for Adults with ADHD, now available on amazon for pre-order!
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, therapywitherica.com, @ericakcurtis, Hilary Kern, www.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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It's summer, the kids are out of school, what are your expectations for the next few months? And what are your vacation expectations? Risa Williams and Erica Curtis look at how our expectations for summer vacations sometimes lead us to feel high levels of stress, tension, and frustration. Why does this happen when all we want to do is have fun and finally relax?
They discuss:
-How we set ourselves up with unrealistic summer expectations
-Simplifying down our expectations and getting into the present moment more
-Navigating conflict, anger, and frustration on family trips
-Learning to stay flexible with family plans and experiences
-Getting more strategic and practical about predicting roadblocks
Books discussed: The Ultimate Anxiety Toolkit by Risa Williams and Working with Anger Creatively by Erica Curtis
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and Erica Curtis, therapywitherica.com, @ericakcurtisSupport 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.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 professional organizer, podcaster, and mom influencer, Lori Oberbroeckling, about doing a "Weekly Review" to fine-tune our focus on a regular basis.
They discuss:
-How to set up your week by doing simple weekly planning
-Decision fatigue and how it affects our ability to get things done
-Procrastination and how we can overcome it
-Planning mode vs. executing mode
-Learning to make accurate time estimates for tasks
Risa will be speaking at Lori's Supermom Summit on June 17th about how our executive functions can be impaired by stress, which is such an important topic for busy parents to understand. Sign up for free by going to this link: https://secretsofsupermom.mykajabi.com/a/2147514238/G3MdPDYn
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Lori Oberbroeckling, sectresofsupermom.com, @secretsofsupermomSupport 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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What is the difference between real confidence vs. fake confidence? What gives someone that kind of quiet strength and belief in themselves that we tend to admire? Stevon Lewis and Risa Williams discuss different types of confidence, and how we can work on building up our own confidence in everyday life.
They discuss:
-Moving away from seeing things in "extremes"
-How we can accept where we are at with our own skills and strengths
-How to develop an "appropriate level of confidence"
-How daily tracking can be your confidence-building friend
-Getting a higher level perspective helps you take in feedback and compliments
Books discussed: The Acknowledgement Journal by Stevon Lewis and The Ultimate Self-Esteem Toolkit by Risa Williams.
Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and Stevon Lewis, stevonlewis.com, @stevonlewislmft.
Enter the 10k Follower Giveaway on instagram @risawilliamstherapy to win all three of Risa's books! Contest ends May 31st.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 often compare yourself to people you know or people on social media? Do you find that after you look at posts online, you start to spiral into feelings of insecurity and shame about where you're at in life? Influencer, organizer and podcaster, Deanna Yates, talks with Risa Williams about comparison, how it makes us feel, and what we can do with these feelings to channel them into energy.
We talk about:
-Reframing comparison as a way to see what you actually want
-Learning to step back and get more perspective
-What you're seeing is only a small piece of a bigger picture
-How it feels to be someone people compare themselves to
-The feelings that lurk underneath comparison that can be brought to the surface
**Check out The Chaos to Calm Summit on Monday, May 20th - Risa and Deanna will both be presenting on how to have a healthier relationship with your stuff **
You can sign up for free at this link:
https://www.chaostocalmsummit.com/register/?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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In this episode, Risa Williams talks to leadership coach and author, Trevor Stockwell, about navigating distractions and how to harness our focus in more effective ways each week. Trevor shares tools from his new book, You Lead You, about how to get more honest with yourself how you're spending your time each day.
They discuss:
-Using timers to limit distractions
-Removing barriers, both physical and mental, to focus and concentration
-Learning to log where you are losing time to
-Figuring out how to change your space to better use your focus when you're in it
-Helpful methods for avoiding multitasking and task jumping
-Task prioritization and executive functions
Books discussed: Risa's upcoming book, The Procrastination Playbook (in stores Fall 2024) and Trevor's new book, You Lead You, available now on amazon.
Host: Risa Williams, risawilliams.com, @risawilliamstherapy.
Guest Host: Trevor Stockwell, trevorstockwell.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 have ADHD and struggle with spring cleaning and organization? Do you find yourself turning into a "human roomba" and struggling to complete household tasks? Join Risa Williams and Ryan Muldoon as they discuss how ADHD can affect our motivation to do household tasks and some practical steps we can take to feel motivated and engaged to finish those organizational projects.
Discover why every step—no matter how small—is worth celebrating and how a mindset shift to "full done" beats "half done" every time. If your motivation usually fizzles out mid-way through a cleaning project, learn some new tips to inspire you to keep going with it!
They discuss:
-ADHD and executive functioning
-Finding ways to motivate yourself to do the mundane tasks
-How to break things down into easy steps
-Gamifying household tasks
**A big congratulations to the winner of the DOUBLE BOOK GIVEAWAY! Listen to find out who won! Thanks to everyone who entered on instagram @risawilliamstherapy! **
Hosts: Risa Williams, www.risawilliams.com, @risawilliamstherapy, and Ryan Muldoon, www.ryanpsych.com, @RyDoon.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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Are emails causing you stress and anxiety? Do you avoid reading your emails or sending them sometimes? Did you know that there's something called "email apnea" where people hold their breath when opening their emails? In this episode, Erica Curtis and I discuss the effects of emails on our brains, and what we can do to limit the amount of stress we're feeling and the pressure to respond to things "instantly."
They discuss:
-Setting healthy time boundaries
-Practicing time away from phones/computers
-Setting realistic expectations for response times
-Practicing effective communication through emails and texts
If you're feeling bogged down by your inbox, then check out this episode for practical tips on how to navigate emails and texts...without all the stress.
**DOUBLE BOOK GIVEAWAY** Win a copy of Erica's brand new book, Working with Anger Creatively, and a copy of Risa's book, The Ultimate Self-Esteem Toolkit! Go to instagram: @risawilliamstherapy and leave a comment on the contest post to enter! Winner will be announced on April 17th on the show. See the instagram post for rules and details.
Hosts: Risa Williams, www.risawilliams.com, and Erica Curtis, www.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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In this lively episode, Risa Williams and Stevon Lewis discuss ways we get ourselves stuck with our own thinking and the narratives that we tend to tell ourselves about our ability to do things.
They discuss: Catastrophizing and Future-Predicting, two cognitive "distortions" that are very common for people to do, different thoughts you can think to start getting yourself "unstuck," perfectionism and procrastination, and investigating your own past evidence about outcomes.
Books discussed: The Acknowledgment Journal by Stevon Lewis, and The Ultimate Self-Esteem Toolkit by Risa Williams. Also, cognitive behavioral terms from Feeling Good by David Burns, and A Guide to Rational Thinking by Albert Ellis.
Hosts: Risa Williams (risawilliams.com) and 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. -
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Risa Williams reveals the two questions you can ask yourself each day that can lead you to much insight about how you want to be spending your future time...
By asking yourself one question in the morning, and one question at night, and journaling about the answers, you can find your way to new ideas, insight, and inspiration....
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Books discussed: The Ultimate Self-Esteem Toolkit, and The Ultimate Time Management Toolkit.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.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 struggle with decluttering and getting rid of stuff because you just don't know where to begin? Risa Williams talks to minimalist, book author, and the host of Sustainable Minimalists Podcast, Stephanie Seferian, about practical ways we can start to approach getting rid of stuff we don't need and how to look at what stuff means to us in a more meaningful way.
They discuss:
-Our "aspirational selves" and how we are drawn to consume things we don't need
-How comparison tells us we need more than we do
-Why getting rid of stuff is important to do on a regular basis
-How stuff can hold emotional attachments and some of those attachments aren't helping us move forward
Host: Risa Williams, risawilliams.com, @risawilliamstherapy
Guest: Stephanie Seferian, mamaminimalist.com, @sustainableminimalistsSupport 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 beat yourself up a lot for not doing things "perfectly"? Do you hold yourself to different (unfair) standards that you wouldn't hold others up to? Do you often describe yourself as a "perfectionist" to other people?
Then this is the episode for you! Risa Williams dives deep into the subject of perfectionism with PR strategist and writer, Tšhegofatšo Ndabane. They discuss how perfectionism can often lead to procrastination, and how it's often about beating ourselves up before we've even had a chance to give something new a try.
They discuss:
-Perfectionism as a socially acceptable form of procrastination
-How writers can sometimes drift over into both perfectionism and procrastination
-Learning ways to talk to yourself to ease up on the "serious mindset" that perfectionism tends to cause in us
-How perfectionism can zap the fun out of any task we need to do
Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.
Guest: Tšhegofatšo Ndabane,www.hustlingwriters.com.
Sign up for Risa's Get Stuff Done Goals Groups: www.patreon.com/risawilliamsSupport 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
