With the constant onslaught of fear-inducing news coming at us each day, how can we keep ourselves emotioanlly regulated and calm enough to do what we need to do? Risa Williams is joined again by CBT expert, psychologist, podcast host, and book author, Dr. Scott Waltman, to discuss how to notice when our doomscrolling tendencies might be derailing us from being present in our daily lives.

They discuss

-Self-compassion and why its non-negotiable right now

-Using methods from grief therapy to navigate the emotions you might be experiencing from reading daily headlines

-Figuring out different ways you can be more deliberate about when you're checking the news and when you're being more intentional about taking breaks from it

-DBT Skills of "Participate" and "Opposite Action" and how they can be applied to daily doomscrolling habits

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Scott Waltman, @socraticmethodcbt.com, www.newharbinger.com/author/scott-waltman

Support the show

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

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

In this special episode, Risa Williams invites participants from the Tiny Wins Workshop to join her in a conversation about how tracking their small daily wins over four weeks led to meaningful, lasting change. Featured guests include author and educator Ezra Werb, author and tutor Judy O’Kelley, and her daughter, Kelsey O’Kelley.

We discused:

-How noticing and tracking tiny wins helps you recognize the real progress you’re making

-Why breaking tasks into the easiest and smallest first step forward can make it easier to start when you feel really stuck in place

-The unexpected benefits of starting to acknowledge the small steps you're taking each week

-How to bring the concept of “tiny wins” into your work with others—and into the way you reflect on and talk about your week with friends and family

Thank you so much, Ezra, Judy and Kelsey for taking the Tiny Wins Workshop, and for sharing all your insights and wisdom on the show today! If you'd like to take the Tiny Wins Workshop, it's an online self-guided course, that you can take at 50% off today at risawilliams.com - just for listeners of The Motivation Mindset - use code: TINYWINS26 at checkout.

**Big thank you to everyone who came to Risa's Find Your Calm Workshop this past weekend at The Huddle / Google Visitor Experience called Tiny Calm, Tiny Wins! And thanks to The Huddle for organizing the event. Risa Williams will be back at the Huddle on October 23rd doing a Find Your Creative Spark workshop with Mike Sonksen, hope to see you there!**

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guests: Ezra Werb, Judy O'Kelley, Kelsey O'Kelley

Support the show

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

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

Have you ever found yourself stuck in a rut, unable to motivate yourself to take the next step forward? Risa Williams talks with ADHD-ish host Diann Wingert about navigating ADHD inertia and finding the energy to start tasks.

They also discuss:

-Diann's START-STOP-SHIFT method that provides an easy method for figuring out where you need to go next

- How to recognize when you’ve done enough on a project and how perfectionism often leads to procrastination

-Why self-talk plays a crucial role in motivation

-Where people with ADHD tend to struggle when they have to transition between different energy states

If you're feeling stuck with things you have to do, this is such an important episode to tune into - even if you don't have ADHD.

**Risa will be at The Huddle at the Google Visitor Experience in Mountain View on APRIL 12th at NOON doing a FIND YOUR CALM: FAMILY WORKSHOP! It's free and open to the public, there will be fun calming down art activties and free books and tote bags for the first 25 attendees. RSVP to reserve your spot here: https://rsvp.withgoogle.com/events/tiny-calm-tiny-wins-a-family-workshop-with-risa-williams**

**Congrats to Sharon Volner, winner of the Double Book Giveaway! Hope you like Dr. Mary Poffenroth's book, Brave New You, and Risa's book, Get Stuff Done Without the Stress!**

Host: Risa Williams, risawilliams.com @risawilliamstherapy

Guest: Diann Wingert, diannwingertcoaching.com

Support the show

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

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