PLAN GOAL PLAN | Goals, Transformation for Women, Mindful Time Management, Balance, Working Moms

Y’all… if you’ve ever set a goal and thought, “Why isn’t this actually changing anything?” This episode is going to hit a little different. Today, I’m joined by my husband (and favorite conversation partner), and we’re diving into something I don’t think we talk about enough in the goal-setting space: What if the way we think about change is incomplete? We’re bringing in insights from communication studies, rhetoric, and performance research—fields that don’t usually show up in personal development, but honestly should. Because when you’re setting bold goals, what you’re really trying to do is create change and change is not as simple as setting the goal and following the plan. In this episode, we talk about: why most goal-setting advice misses how change actually works the difference between incremental change and disruptive change why small steps work sometimes… and sometimes they don’t how disruption can unlock real transformation what it means to “make the invisible visible” in your planning process why planning is not just about time management, but awareness how your identity and community shape whether you follow through the surprising downside of sharing your goals publicly why support systems matter more than motivation how to think about “we goals,” not just “me goals” We also share real examples—from global social movements to everyday life—that show how change actually happens when something finally sticks. If you’re in a season where you’re setting big goals, trying to follow through, and wanting to grow without losing yourself in the process, this episode will give you a completely different lens. Because it’s not just about what you do. It’s about what you make visible, who you do it with, and whether your life actually supports the change you’re trying to create. Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

Y’all… I think we’ve been taught to think about change completely backwards. For most of my life, change has felt like a goal-setting problem. Like if we could just plan better, try harder, stay more consistent… we’d finally become the version of ourselves we’re working toward. But here’s what I’ve learned through my research and through coaching women pursuing bold goals: Change is not a productivity problem. In this episode of Podcast Plan Goal Plan, I’m walking you through a completely different way to think about change that actually supports your goals instead of pulling you back into the same patterns over and over again. We’re talking about: Why traditional goal-setting and “change management” break down for real life The concept of liminal space and why big goals often put you right in the uncomfortable in-between Why you keep slipping back into old patterns (even when you really want change) How your **body—not just your mindset—**drives your behavior under pressure What habitus is and why willpower isn’t enough for lasting change Why high-achieving women over-function and accidentally “perform” themselves out of alignment The difference between habits vs. rituals (and why rituals are key for sustainable growth) Why creating safety first is more powerful than jumping straight into goals and plans And maybe most importantly… How to stop treating your life like something to optimize—and start building a way of pursuing your goals that actually lets you stay connected to yourself in the process. If you’re chasing something bigger right now… And you’re tired of starting strong and ending up back in the same place… This episode is going to give you a completely new framework for how change actually works. You’re not failing your goals. You’re just trying to manage something that was never meant to be managed. Let’s change that. Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

If you’ve ever picked up your phone for “just a second”… and suddenly 45 minutes disappeared  — yeah, same. In this episode of Plan Goal Plan, I’m diving into something that completely stopped me in my tracks: “sh*tty flow.” It feels like focus. It looks like productivity. But it quietly pulls you away from your life instead of building it. I’m sharing a super real moment (hi, doom scrolling spiral 👋), plus a story about my son’s Read-a-thon that cracked open a bigger conversation about ambition, trade-offs, and what it actually means to choose your life on purpose. We’re talking about: Why you can’t stop scrolling (hint: it’s not a discipline problem) What “maladaptive flow” or “sh*tty flow” actually is The difference between real flow vs. the kind that drains you How high-achieving women get stuck in burnout cycles The exact moment you lose agency (and how to notice it ) Why rituals—not habits—are the key to getting yourself back And if you’re feeling that pull of “I want more… but I don’t want to lose myself again,” I’ve got something special for you too. This episode is for you if you’re ambitious, thoughtful, maybe a little tired of the hustle, and ready to feel like yourself again. Let’s get into it. Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

Mike Csikszentmihalyi discovered flow by asking a simple question: Why do some people bounce back from adversity while others don't? Gary and Deanne Gute work directly in his legacy, and they say there's a specific anatomy to flow that almost nobody talks about. Miss that piece, and no amount of productivity hacking will get you there. Where Flow Came From: In the late 60s and early 70s, Mike interviewed people about their most engaged moments. They all described it the same way—like being carried away by a current. That's where "flow" came from. The Real Anatomy: Clear goals. Immediate feedback. Challenge matched to skill. But here's what people miss: freedom from self-consciousness. Social media is basically a self-consciousness machine—you're constantly alert to how you're being judged. That kills flow. It's Not About the Goal: Deanne ended up in the hospital with COVID pneumonia. Her one job was getting her breath under control or die. One goal, immediate feedback (oxygen machine), matched challenge. Looking back, she found it oddly satisfying because it was pure flow. It wasn't about winning—it was about the experience. Challenge and Enjoyment Are One: Our culture treats them as opposites. But flow merges them. Kobe Bryant found bliss in 4 AM practice sessions—the squeak of the floor, the whoosh of the basket. Define enjoyment for yourself, not what social media tells you. Ritual Primes You: Their research on rock climbers shows that pre-climb rituals—breath work, imagery, mindfulness—lead to significantly more flow than just showing up. Flow comes to a prepared mind. Flow and Resilience: They've studied trauma survivors, combat veterans with PTSD, chronic pain patients. Flow isn't about productivity. It's about flourishing in your worst moments and actually growing from adversity. Mentioned Mihaly Csikszentmihalyi – Flow  Connect with Deanne and Gary Flow Channel Foundation: TheFlowChannelFoundation.org Upcoming Podcast: Cheating Chaos Gary's TEDx: Flow for Good (YouTube) Facebook: @TheFlowChannelOfficial Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

What if the secret to follow-through isn't discipline, but direction? I'm done with the myth that flow requires a perfect, uninterrupted day. That's not real life, especially if you're managing other people's schedules, making a million decisions, or juggling kids and work. So let's talk about building flow that actually works in messy, high-pressure lives. For years I tried to follow Cal Newport's advice: block four uninterrupted hours. Then I had toddlers. Suddenly I'm watching them climb on furniture and dive off couches, and I realized I needed a different approach. Flow doesn't require perfect conditions. It requires clarity. Here's the three-step system: Step One—Clear Goal: Clear goals equal fewer decisions. When you know what matters, you can ruthlessly remove what doesn't. My focus this week is: [blank] Done looks like: [blank] I'm protecting [blank] while I do this When I directed plays while working full-time, I made a non-negotiable to do yoga every single day. It sounds backward to add something when you're slammed, but protecting that one thing let me do the work AND show up for my family. Step Two—Protect Your Lane: You need a container. Find 90-120 minutes this week (can be two blocks). Write your next three actions. Give yourself two buffers for when life breaks the plan. Start each session with a two-minute ramp (open a doc, set a timer, list your first lines). Step Three—Build Feedback: One signal that proves progress (draft sent, metric moved). One person or mirror (mentor, peer, dashboard). One question: What's the smallest adjustment that keeps this moving? Feedback isn't judgment. It's how you navigate and maintain momentum.   Your 7-Day Challenge Write your flow goal. Schedule two flow blocks (90-120 minutes total). Do one feedback check by day seven. The Boundary: Don't sacrifice yourself. If the only way to win is to become someone you don't like, the plan is wrong. Mentioned Cal Newport – "Deep Work" & "Slow Productivity" Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

What if the thing blocking your flow isn't lack of discipline, but it's lack of enjoyment? My husband, Ryan, and I sat down to talk about something that's been rattling around in my brain: why do some people experience flow for hours while others are grinding it out miserable? The answer? Enjoyment is actually a non-negotiable condition for flow, and yet we keep trying to brute-force our way through work without it. Here's what we got into: Flow needs clear goals, timely feedback, and matched challenge. But the missing piece everyone glosses over is enjoyment. You can't grind your way to three hours of flow. Time only disappears when you're actually enjoying what you're doing. I've been thinking a lot about Angela Duckworth's research on grit—passion plus perseverance. High performers genuinely love what they do. It's not just discipline. The enjoyment is what lets them persevere. The Automation Problem: When you automate tasks or build systems to make them easier, you reduce the skill required. Less skill = less challenge = no flow = no meaning. We have to be intentional about protecting the parts of work that actually matter. We talked about feedback in a way that shifted something for me. Masterful people notice things others miss—a chef tasting nuances, a speaker reading the room. But here's the tension: masters get MORE feedback, yet they have LESS self-consciousness about it. Your internal feedback loop works better than imagining what someone else will think. Collective Flow: One of my favorite things was communitas—group flow. Ryan gave this beautiful example of watching people at a club so in the moment with the music they didn't notice the outside world. It happens at concerts, opening nights, team games. Just don't put your phone on the table during a conversation—you've already broken the flow. We also landed on something cool about mastery: you can find novelty in something you've done a thousand times by noticing small nuances. A speaker gives the same speech hundreds of times but stays present. That's how mastery feels like flow. The Real Surprise: Work often provides better conditions for flow than leisure. Passive Netflix doesn't. But hobbies do—puzzles, exercise, knitting. Things with goals and feedback. That's why Ryan noticed he'd been doing a puzzle at my parents' house for an hour without realizing it. The Real Takeaway: Willpower gets you started. Enjoyment keeps you going. You might need to push through the first mile (like running), but once you hit flow, it should feel good. That's how you know it's working. That's how you actually sustain mastery long-term instead of burning out. Also: track where time disappears for you. Those are your flow zones. And in places where time crawls? That's a signal something's off—either increase the enjoyment or change the task. Mentioned: Mihaly Csikszentmihalyi – "Flow" & "Finding Flow" Angela Duckworth – "Grit" Johann Hari – "Stolen Focus" Joshua Becker – "Decluttered Faith" Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

What if the real problem isn't your willpower, but it's your environment? Your attention isn't failing you. It's under assault. Today, we break down the neuroscience of flow, reveal why availability is the enemy of focus, and I teach you the 4-Layer Attention Protection Pyramid and the Flow Gate ritual you can use today. Flow Basics Flow = deep engagement that feels intrinsically rewarding Needs three things: clear goals, timely feedback, calibrated challenge Focus precedes flow, but not all focus is flow Why You Can't Focus Attention has three systems: alerting, orienting, executive control Context switching creates "attention residue"—part of your brain stays stuck on what you left Even small switches drain your working memory The Hidden Cost of Availability In high-pressure roles, you're tracking emotional labor, relational labor, leadership labor Availability kills flow. Flow needs protected internal space. Tele pressure = the internal urgency to respond quickly (especially for women) The 4-Layer Attention Protection Pyramid Layer 1: Reduce External Interruptions Layer 2: Reduce Voluntary Switching Layer 3: Design Tasks for Flow Layer 4: Measure Like a Scientist The Flow Gate Ritual Name your task in one sentence – "I'm drafting the first page" not "do work" Define done for this block – "When outline exists, I stop" not "forever" Choose your interruption policy (say it out loud) – "For 45 minutes, I'm not available to everything" Create a feedback loop – How will you know you're on track? (word count, timer, checklist) Establish a reentry phrase – When distracted, say: "Focus, focus, focus. Flow, flow, flow." Or use interstitial journaling 3 Big Takeaways  Your attention isn't broken—your environment is designed to break it Availability is incompatible with flow—protecting your attention isn't selfish Flow is how you remain yourself—it's self-preservation Mentioned Mihaly Csikszentmihalyi – "Flow: The Psychology of Optimal Experience" Johann Hari – "Stolen Focus" Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

Does forgiveness mean you have to reconcile with the person who hurt you? NO. And that misconception keeps so many people stuck. In this episode, I'm joined by Dr. Suzanne Freedman, professor of human development at UNI and leading researcher on the psychology of forgiveness with over 30 years of experience. We're untangling what forgiveness actually is, why acknowledging anger isn't a failure of forgiveness (it's often a prerequisite), and how forgiveness can restore agency, energy, and self-trust. Here's what we're covering: Why forgiveness ≠ reconciliation (forgiveness is an internal transformation) How women are socialized to suppress anger (and why that quietly impacts wellbeing and leadership) The 4-phase forgiveness process (it took incest survivors an average of 14.3 months—it's not overnight) Why you can forgive without an apology (and why waiting for one keeps you trapped) How carrying anger is like wearing a heavy backpack full of rocks Why seeing the "monster" as a whole human being is actually empowering The Big Misconceptions About Forgiveness: Myth 1: Forgiveness = Reconciliation NOPE. Forgiveness is an internal transformation. You can forgive someone and never speak to them again. Reconciliation requires the other person to change. Forgiveness doesn't. Myth 2: Anger = Failure to Forgive NOPE. Anger is a normal, natural response to being hurt. It's what you DO with anger that matters. Women are taught anger is "bad"—but anger is often the first step toward forgiveness. You can't gloss over pain and jump to "feeling good" toward someone. Those feelings will leak out in other ways. Myth 3: Just Say "I Forgive You" and You're Done NOPE. For deep hurts, forgiveness is a PROCESS. Dr. Friedman worked with 12 incest survivors—average time to forgive? 14.3 months. It's not one-and-done. Myth 4: You Need an Apology to Forgive NOPE. Waiting for an apology keeps YOU trapped. You're saying "I can't heal until I get something from the person who hurt me." That doesn't make sense. You can choose to forgive for YOUR wellbeing without ever receiving an apology. The 4-Phase Forgiveness Process: Phase 1: Uncovering (Dealing with Feelings)  Phase 2: Decision (Choosing to Forgive)  Phase 3: Work (Reframing & Compassion)  Phase 4: Deepening (Transformation)  The Empowerment Piece: Forgiveness gives you AGENCY. You don't have to treat someone the way they treated you. You don't have to wait for an apology. You don't have to reconcile. You get to CHOOSE what forgiveness looks like for you. Dr. Freedman's Wisdom: "Forgiveness is not weakness. It comes from recognizing you deserve to respect yourself and you don't want to carry anger around anymore." And: "No one wants to be judged for their worst offense." For Your Bold Goals: If you're carrying workplace hurt, childhood wounds, or broken trust, forgiveness isn't about letting someone off the hook. It's about giving YOURSELF permission to heal, to trust again, and to lead without that heavy backpack. Mentioned in this episode: Dr. Robert Enright: Forgiveness is a Choice Lewis Smedes: The Art of Forgiving Mark Brackett: Permission to Feel Violet Oaklander: Windows to Our Children Julius Lester  Connect with Dr. Suzanne Freedman: Email: freedman@uni.edu Google her name for published articles Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

I grew up in Iowa where Mardi Gras wasn't really a thing. Then I moved to Baton Rouge for my PhD at LSU—and everything changed. In this episode I'm connecting my love of Mardi Gras, my research on the carnival, and our February theme of TRUST in the most delightfully nerdy way possible. Here's the question: What if chaos is actually a SIGN of trust? Here's what we're covering: Why carnival only works where there is trust (structured freedom not rigid control) What masks reveal about where safety hides (and our modern version of the mask) Why humor is a trust barometer (when teams can't laugh together, fear has entered the room) How controlled chaos builds communal trust (collective ridiculousness = collective vulnerability) The dangerous side: when play turns violent and trust breaks completely The 4 Trust Lessons from Carnival: 1. Trust requires structured freedom. Medieval carnival flipped the social order—servants mocked nobles, priests were parodied. But everyone knew when it started and ended. Trust isn't built through constant control. It's built when people know there's space for expression without the system collapsing. 2. Masks reveal where safety hides. When social risk disappears, honesty increases. Think about it: a sarcastic joke hiding real resentment. "Just kidding" as cover for actual truth. If someone only feels safe telling you the truth through humor—what does that tell you about trust? 3. Humor is a trust barometer. Regimes that lose their sense of humor become fragile. Relationships that can't tease each other anymore signal something is off. Can your team challenge you without fear? Can you and your partner tease each other without defensiveness? If not, trust might be low. 4. Controlled chaos builds communal trust. Everyone looks foolish TOGETHER. This lowers status anxiety and builds connection. You cannot build trust in permanent professional mode. Trust grows when people experience small disruptions together and recover together. The dangerous side: Trust can tolerate tension, critique, and inversion. But trust CANNOT survive betrayal. Carnival works because everyone knows the rules. Trust breaks when the rules change mid-game without consent. The big takeaway: Trust is not control. It's SAFE LOOSENESS. The confidence that we can step into chaos together and return without losing ourselves. Your challenge this week: Where can you create safe looseness in your life, your goals, or your relationships? Mentioned in this episode: Mikhail Bakhtin (carnival theory) Stallybrass and White (carnival scholarship) Michael Bruner "The Carnivalesque State" Performance studies and social transformation Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

Dr. Ryan McGeough is back! We're unpacking what happens when plans don't go as planned—and how that slowly erodes trust in ourselves, our follow-through, and even other people. Here's what we're covering: Why broken micro-commitments chip away at self-trust The difference between self-confidence (broad) and self-efficacy (skill-specific) Attribution theory: Do you blame yourself or circumstances when goals fail? How the US became a low-trust culture ("stranger danger" anyone?) Hannah Arendt on forgiveness (breaking the past) and promises (building the future) Ryan's morning hack: Headspace before scrolling My Instagram/Facebook sabbatical experiment The trust erosion cycle: You make plans → things don't go as planned → you stop trusting that planning matters → you break commitments to yourself → self-trust crumbles. The key insight: Some people fail at goals and think "bad goal, bad circumstances." Others internalize it: "I'm a piece of crap." Attribution theory explains why—and how to change the pattern. Ryan's trust lesson: That 6am lake running goal? Bad goal. Not because he can't accomplish things—because it didn't fit his reality. Now he knows which goals are longer shots and builds more structure around those. The Valentine's Day truth: Annual goal-setting together builds trust beyond reliability. When your partner actively supports what matters to you, it creates space to take risks and pursue things that excite you—even if they don't match your 10-year-old plans. Mentioned in this episode: Attribution theory Hannah Arendt's Between Past and Future Headspace app Self-efficacy vs. self-confidence Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

Can I really trust myself? Am I being too much? Not enough? What if they find out I'm just figuring it out as I go? If you've found yourself second-guessing, over-preparing (that's me!), or holding back just to feel safe—this episode is for you. We're digging into TRUST—the theme for February—and how women in high-pressure roles can rebuild it, starting with themselves. Here's what we're covering: Why over-preparing, over-explaining, and over-justifying reveal a lack of self-trust The difference between self-trust (confidence in your ability to feel, think, act, recover) and interpersonal trust How cultural patterns teach women to seek validation instead of self-reference The relationship between control and trust (if you trusted yourself completely, where could you loosen your grip?) Brené Brown's insight: intuition isn't magic—it's a collection of all your knowledge and experience Why perfectionism actually shows you don't trust yourself Mentioned in this episode: Atlas of the Heart by Brené Brown How to Begin by Michael Bungay Stanier Performance studies and embodied knowing Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

So many women I work with don't struggle with having goals, but they struggle with having TOO many. And trying to carry them all at once, which makes this episode absolutely perfect. I'm sitting down with Dr. Ayelet Fishbach, one of the world's leading experts on motivation and decision-making (and author of Get It Done), to unpack what actually helps people follow through on meaningful goals, even when life is banana pants. Here's what we're covering: Why ambitious goals are good (unless they paralyze you—then they're not) The buffet problem: when all your goals are amazing individually but create a terrible meal together Multi-finality: the game-changing concept of feeding many birds with one scone (goals that serve multiple purposes!) Why tracking matters more than you think (and how to use multiple data points to stay motivated) The difference between avoidance goals (lose weight) and approach goals (gain health)—and why it matters Why incentives can backfire (the coloring study that changes everything) How goals actually strengthen relationships (not just distract from them) The big insight: Your goals might all be wonderful on their own, but if they don't fit together—if they pull you in opposite directions—you'll create a mess. The key is creating HARMONY, not just adding more goals. What is multi-finality? Identifying activities that pursue several goals simultaneously. Like biking to work (exercise + commute + maybe socializing if you bike with friends). Or listening to audiobooks while walking (reading + movement). The magic is finding means that connect multiple ends. Why we resist multi-finality: We believe "pure" activities are stronger. If biking is ONLY for exercise, we feel it's more legitimate. But that's usually a mistake—if you can make biking serve multiple purposes, you'll bike MORE. On too-ambitious goals: They need to be abstract enough to be motivating (ask "why" until you find the deeper purpose) but not so abstract you lose the "how." Numbers are motivating (they make everything below feel like a loss), but too easy = boring, too hard = giving up. The incentive trap: External rewards can dilute intrinsic motivation (the kids who got paid to color were less likely to color again without payment). But adults usually know why they do things—paying artists makes them create MORE art, not less. Goals and relationships: We choose friends and partners who support our goals. Sometimes we even choose goals to MAINTAIN relationships. Goals are how we relate to each other—they're not just individual pursuits. Dr. Fishbach's challenge: Think about your goals like a buffet. Everything looks amazing, but will they work together on the same plate? Or will you end up with dessert touching the entrée in all the wrong ways? If you're a woman in a high-pressure job trying to figure out how to pursue multiple meaningful goals without losing yourself—this episode is packed with research-backed strategies that actually work. Connect with Dr. Ayelet Fishbach: Website:ayeletfishbach.com Book: Get It Done Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

You're sitting at the edge of something you want. Maybe a new project, maybe a decision you've been circling for months. The calendar says it's time to begin. But your body hesitates. Not because you're unclear, but because starting feels heavier than it should. Y'all, that heaviness isn't a flaw. It's a threshold. And in this episode, I'm diving into why beginnings are actually identity moments (not just logistical tasks) and how rituals can help you cross that threshold when readiness feels impossible. Here's what we're covering: Why ambitious women interpret starting friction as personal failure (and what to do instead) The concept of liminality: being "betwixt and between" who you were and who you're becoming Three types of beginning rituals: opening rituals, reset rituals, and courage rituals The difference between habits (that manage time) and rituals (that assign meaning) Why identity often lags behind your desire and your action Real stories: from helping my daughter release anxiety with dance moves to writing "I am a savvy business woman" every morning The big insight: Beginnings don't ask for readiness. They ask for orientation. And ritual can be the doorway you're allowed to walk through slowly. Your challenge this week: Choose one moment that feels slightly resistant Pick your threshold (start of workday? returning to a dream? saying yes to fear?) Add a sensory marker or identity question: "Who am I invited to become here?" Meet yourself at the threshold—not with pressure, but with presence If you're a woman in a high-pressure job who wants to pursue bold goals without losing yourself—even when life feels banana pants—this episode is your permission slip to begin with ritual, not just willpower. Next week: I'm talking with Ayelet Fishbach (author of Get It Done) about why procrastination shows up when goals threaten our identity. You won't want to miss it! Mentioned in this episode: Simply Bold 8-week group program (for women in high-pressure jobs pursuing bold goals) Sense the Possibilities Planner & Journal Performance studies concepts: liminality, ritual, witnessing Resources: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Quarterly Plan Goal Plan Your Year Retreats (dates at plangoalplan.com/retreats) Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

Starting is never just about the task. It's about the fear, the friction, and the stories we tell ourselves. And sometimes, it's about doing it together. In this conversation with my husband Ryan (Dr. Ryan McGeough), we get honest about what holds us back, what gets us moving, and what we've learned from books like Tiny Habits, Get It Done, and How to Begin that changed how we start. What we talk about: Why activation energy makes starting so hard (especially with ADHD) The difference between rewards and incentives How perfectionism disguises itself as procrastination Why telling the right people about your goals matters (and the wrong people can derail you) The surprising research on rewards: why giving yourself a "dollar to color" backfires Habit stacking and productive procrastination techniques How couples can support each other's goals by removing friction (not solving) Why self-trust erodes when you don't follow through—and how to rebuild it Key insights from books: Tiny Habits (BJ Fogg): Start ridiculously small. Rewards (immediate pleasure) build habits better than incentives (distant payoffs) Get It Done (Ayelet Fishbach): Wrong rewards can kill intrinsic motivation. Kids who got paid to color were less likely to color again without payment Self-Determination Theory: External controls (deadlines, forced language, performance rewards) can actually reduce motivation by squashing autonomy Ryan's brain hack: Write down 3 daily tasks. Pick the one you should do most—but procrastinate freely by working on the other two. "Number two is in real danger." How we support each other: Annual goal-setting practice together means we know what matters to each other. We can remove friction, budget accordingly, and cheer each other on. Most importantly? We give each other space without having to negotiate every time. Join me this January (all the beginning things!): Break Free From Busy mini-course (free) Your Bold Goal Workshop (Jan 16) Book Club: "How to Begin" (Jan 21 - no reading required!) Resources: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Quarterly Plan Goal Plan Your Year Retreats (dates at plangoalplan.com/retreats) Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334

How do I begin? Where do I start? If you've been waiting for things to calm down or trying to earn permission to focus on yourself, this episode is for you. Beginning isn't about having clarity—it's about creating a container where clarity can emerge. What you'll learn: Why you don't need a perfect plan to begin (just a "starter plan") How to start something meaningful without quitting your entire life Why overthinking is actually disguised fear The psychology of the "fresh start effect" and how to create your own Using tiny experiments to test bold goals without destabilizing everything The truth: Many high-achieving women believe they succeeded by managing everything. Starting something for yourself means asking: "Who am I allowed to be?" You don't need to earn the right to begin. Confidence comes from acting, not from waiting. You can pursue bold goals through small experiments—no grand reinvention required. Join me this January (all the beginning things!): Break Free From Busy mini-course (free) Plan Goal Plan Your Year Retreat (Jan 9) Your Bold Goal Workshop (Jan 16) Book Club: "How to Begin" (Jan 21 - no reading required!) Links at plangoalplan.com Books mentioned: "Start" by Jon Acuff, "Lean Learning" by Pat Flynn, "How to Begin" by Michael Bungay Stanier You don't need to quit your whole life to do something meaningful. You just need to start. Resources: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Quarterly Plan Goal Plan Your Year Retreats (dates at plangoalplan.com/retreats) Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334

When was the last time you really let yourself DREAM? Like, gave yourself full permission to get wild and audacious about your future?If you're like me, you might think you're a big dreamer—but you're actually thinking smaller than you're capable of.  In this solo episode, I'm getting nerdy about the relationship between dreaming big, hope, and your future self. And here's the surprising discovery: hope isn't an emotion—it's a learnable skill. What you'll learn: Why hope is a state of mind, not an emotion (and why that matters for goal-setting) How hopeful people are better problem-solvers with more cognitive flexibility The concept of "utopian performances"—how imagining your future changes your present Why dreaming big might feel arrogant or dangerous (but your utopia always includes community) The 5-year dreaming activity that challenged me to think bigger Here's what the research shows: Hopeful people are more motivated, better at problem-solving, and have brains that can imagine multiple possible futures. The coolest part? Hope is trainable. I geek out a bit on performance studies (my research area!) and talk about how theater creates spaces where people rehearse living different futures. Brazilian theater practitioner Augusto Boal used "Theater of the Oppressed" to help people literally rehearse for revolution. The Big Question: Are you holding back on a goal because it seems too scary? Does naming it out loud feel too hopeful—like you're setting yourself up for disappointment? Your Challenge: Before you set your next goal, check your state of mind. Are you feeling hopeful? If not, cultivate a hopeful mind first—one that's motivated, good at problem-solving, and able to imagine your ideal future self. By just dreaming, you'll find yourself acting differently in the present. Your future self will come together faster than you ever thought possible. Mentioned in this episode: Mitch Matthews (Dream Think Do & Encouraging the Encouragers podcasts) Brené Brown's "Atlas of the Heart" Jill Dolan's "Utopia in Performance" Augusto Boal's "Theater of the Oppressed" Resources: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Quarterly Plan Goal Plan Your Year Retreats (dates at plangoalplan.com/retreats) Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334

Y'all, this conversation completely wrecked me in the best way. I sat down with Collin Jewett—someone whose orbit I desperately wanted to be in after just one 15-minute conversation—and we went DEEP.  Collin is the host of Superhuman Academy podcast, and he has this incredible gift: he sees beauty in people that others overlook. And not in a cheesy, motivational-poster kind of way. In a real, grounded, "I'm going to create spaces where isolated people can connect" kind of way. We talked about everything from his childhood on the playground looking for kids who needed friends, to why adult men are struggling with deep friendships, to what it means to be "not afraid of feeling any feelings." What we explored in this conversation: Why so many men lack deep friendships (and what that costs them) The difference between "positive judgment" and actually seeing beauty in someone How Collin learned his facial expressions were making people think he hated them Why cooperative play matters for adult male friendships The practice of actually answering "How are you?" with real emotional check-ins What happens when you don't have an inner critic (and why that's not narcissism) The cost of dissociation and "just doing the thing" without honoring emotions How emotions are both informational feedback AND motivating energy This episode is for you if: You're a woman wondering how to support the men in your life (partners, sons, friends) You struggle with adult friendships and feel isolated You're curious about emotional intelligence and vulnerability You're tired of the "just push through your feelings" approach to goals You want to learn how to see beauty—in yourself and others—without judgment Collin shared something that stopped me in my tracks: Most conversations men have are purely logistical. Work is problem-solving. Family conversations are scheduling. And when he asks men when they last had a deep conversation, they often say it's the conversation they're having with him RIGHT THEN—sometimes for the first time in a decade. We also got beautifully weird talking about Northern Lights, asymmetrical eyebrows, the "Blue Crew" in high school, and why liking yourself doesn't make you a narcissist (my therapist had to tell me this too, apparently). This conversation left me feeling appreciative, contemplative, and deeply curious. I hope it does the same for you. Connect with Collin: Podcast: Superhuman Academy Email: collin@superhumanacademy.com Resources: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Join the January Plan Goal Plan Retreat at Sign Up Here Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334

Y'all, I'm SO excited about this conversation! If you've ever fought with your partner about money, this episode is about to change your life. I'm joined by Joe Saul-Sehy, the hilarious co-host of Stacking Benjamins (named America's top personal finance podcast!), and he's sharing the simple 20-minute weekly money ritual that transformed his marriage—and stopped the money fights. Here's the truth: My husband and I discovered we were paying for TWO Disney+ accounts. For YEARS. And we couldn't even remember the passwords. 🤦‍♀️ But after implementing Joe's ritual? We're actually excited about our money meetings now. In this episode, you'll learn: The exact 20-minute weekly money ritual that stops couples from fighting about finances How to make money conversations judgment-free (even when your partner buys "stupid movies" and you buy board games) Why weekly beats monthly for money check-ins (and why it should never go over 20 minutes!) The "allowance hack" that lets you both have guilt-free spending money How to make money talks cozy and fun (pancakes at IHOP or wine at home—your choice!) Why automation beats discipline EVERY time when it comes to saving money The brilliant "friction strategy" for protecting your emergency fund Joe's Best Money Hacks: Open your banking app together and just talk through last week's purchases Set a 20-minute timer and STOP when it goes off (consistency > perfection) Give each other "no judgment" allowances for your personal spending When you cancel a subscription, immediately automate that amount to savings Make your emergency fund hard to access (seriously—no debit card, no online access) The game-changer? Joe shows us how these tiny 20-minute conversations open the door for bigger money talks to happen naturally—on hikes, over dinner, anywhere. Because you're handling the small stuff weekly, the big stuff doesn't feel so scary anymore. Resources Mentioned: Stacking Benjamins Podcast Monarch Money app (budgeting tool Joe and his wife use) Joe's free guide to finding money in your budget you didn't know you had (link in show notes!) Connect with Joe: Website: stackingbenjamins.com Instagram: @stackingbenjaminspodcast Facebook: @istackbenjamins TikTok: @stackingbenjamins Resources: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Quarterly Plan Goal Plan Your Year Retreats (dates at plangoalplan.com/retreats) Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334

Ever wonder what happens AFTER someone sets their goals? Well, buckle up because I'm pulling back the curtain on how I'm planning 2026—the messy parts, the exciting parts, and everything in between! In this episode, I'm sharing my complete goal-setting process, from the journaling I started back in October (yes, October!) to how I'm turning big dreams into actual calendar blocks. You'll hear about the weekend my husband and I spent mapping out our family goals, why I only set 8 goals a year, and the exact system I use to move from "wouldn't it be nice" to "this is actually happening." Here's what we're covering: How to move goals from ideas to your actual calendar (this is where the magic happens!) My framework for choosing just 2 goals per quarter instead of overwhelming yourself with 12 The difference between planning in your natural rhythms vs. fighting against them Why starting early doesn't mean having it all figured out (I'm still working on my word of the year!) Plus, I'm announcing some BIG changes coming to Plan Goal Plan in 2026: Monthly themes for every episode (January is all about "Begin"!) More solo episodes where you get my unfiltered thoughts Guest episodes with major authors (January's guest is chef's kiss) New quarterly retreats and intimate group coaching cohorts If you're a woman in a high-pressure job who wants to pursue bold goals without losing yourself—even when life feels banana pants—this episode is your permission slip to plan with intention AND lightness. Ready to make 2026 your year? Let's do this together. Mentioned in this episode: Sense the Possibilities Planner & Journal (20+ worksheets to help you connect with yourself before setting goals) Plan Goal Plan 2026 Weekly Planner Quarterly Plan Goal Plan Your Year Retreats (dates at plangoalplan.com/retreats) Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334

In this episode, I sit down with Dan Cumberland, the founder of The Meaning Movement and Dan Cumberland Labs, to explore a different side of artificial intelligence. Instead of just talking about how AI can make us faster or more productive, we dive into how it can actually help us slow down, reflect, and reconnect with what matters most. I share my own experiences and questions about using AI for deeper thinking, journaling, and aligning my daily actions with my values. Dan brings his unique journey from ministry and psychology to entrepreneurship and AI consulting, and together we discuss: Why adopting new tech sometimes makes us busier, not freer How I use AI as a mirror for self-reflection, not just a productivity tool Dan’s “POWER” framework for integrating AI into your workflow with intention Real-life ways I use AI for journaling, coaching, and surfacing deeper insights The importance of being intentional and clear about your values when working with AI How AI can support (or sometimes challenge) our intuition and creativity Practical examples from both my family life and business If you’ve ever felt curious about AI but worried about losing your humanity in the process, this conversation is for you. I hope it helps you find new ways to use technology as a tool for awareness and meaning. Connect with Dan: LinkedIn: linkedin.com/in/dancumberland Dan Cumberland Labs: dancumberlandlabs.com The AI Training Guide: aitrainingguide.com Links & resources: Stuck Assessment: https://www.plangoalplan.com/stuck  Plan Goal Plan Planners! Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334