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Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.
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As a world champion mountain biker, mental performance coach, and someone deeply passionate about positive psychology, I’ve always believed in focusing on the good that already exists within us and around us. “Grow the Good” isn’t just a podcast—it’s a movement towards living authentically and thriving through the pillars of purpose, vitality, resilience, hope, and connection. Why tune into “Grow the Good”? 1. Purpose: We’ll explor...
What if resilience isn’t enough? In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under pressure, navigate transitions, and build a more grounded sense of identity. We unpack the difference b...
THIS EPISODE IS A GROW THE GOOD REPLAY // I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener. As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication. In today’s solo deep dive, I will share strategies and actionable practices to help you become a b...
On this special crossover episode of Grow the Good, I'm resharing a conversation with Travis Macy from The Travis Macy Show. - - - - - - - The Travis Macy Show Ep. 195. Perfectionism, Purpose, and Letting Go with Sonya Looney What does it really mean to accomplish something and why doesn’t it always feel the way we think it should? This week, I’m joined by my good friend, longtime pro mountain biker, and mindset coach Sonya Looney for a deep and honest conversation about somethi...
Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could change the world as we know it. In this episode, I sit down with Dr. Caroline Fleck, licensed psychologist, corporate consultant, and author of Validation: How the Skill Set That Revolutionized Psychology Will Transform Your Relationships, Increase Your Influence, and Change Your Life. Her work has been translated into nine languages and has been fea...
Have you ever achieved a big goal, only to feel something was missing afterward? Or wondered why no amount of external validation ever seems quite enough? Today, I’m excited to reshare a meaningful conversation from the Mental Training Lab podcast, where I sat down with sport and performance psychology expert Pete Kadushin to talk about the powerful concept of “mattering.” If you are a regular listener, you know how this message has impacted me: how shifting from perfectionistic, outcome-driv...
I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think about well-being, purpose, and what it means to truly flourish. This week, we're unpacking the big shifts happening in the world of positive psychology. Specifically, moving from individual optimization to regenerative systems that benefit our communities and the planet. We'll explore how mattering, contribution, and collective thriving...
What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to the concept of a "psychologically rich life." A psychologically rich life is about collecting diverse and transformative experiences that shift our perspectives and expand our minds, rather than just chasing positive feelings or a singular sense of purpose. Social psychologist and author of the new book, Life in Three Dimensions, Dr. Oish...
Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings. In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to...
Can you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super relevant conversation with Dr. Jon Beale and Nick Holton from the FlourishFM podcast. On the other side of the mic, I open up about my journey as a world champion athlete, speaker, and coach, and how this pursuit of meaningful accomplishment has led me to reimagine success. We get into what it means to matter, why outcome-focused goals can drain us, and...
Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies for creating a more flexible, joyful, and values-driven relationship with movement. You’ll gain ...
Lately, I've been grappling with motivation—questioning what to share, how to show up authentically, and the pressure to always be productive. Let's dive into the emotional and physical toll of constantly hurrying, the societal glorification of busyness, and the importance of setting boundaries to protect our well-being. Together, we'll reflect on: Recognizing the signs and sensations of rushingUnderstanding the costs of over-scheduling and overcommittingEmbracing the power of subtraction to ...
Ever wonder why feeling valued and significant at work (and in life!) matters so much? This week, I'm thrilled to welcome researcher, author, and purposeful leadership expert Zach Mercurio to Grow the Good. Zach dives deep into the critical concept of mattering—the foundational human need to feel significant, seen, and valued by others. Drawing from his latest book, The Power of Mattering, Zach shares compelling insights on why feeling significant isn't just nice to have; it's essential for o...
We all crave connection—but in the busy shuffle of adult life, it’s easy to lose touch with the very relationships that keep us grounded. In this solo episode of Grow the Good, I’m diving into the topic of friendship and why it’s essential—not just for happiness, but for our health and longevity. I explore why making new friends gets harder after 30, the different types of friendships we need, and the surprising power of spontaneity when it comes to feeling close and supported. I’ll also shar...
How do you truly unlock your potential—not just in sport, but in life? In this episode of Grow the Good, I’m joined by Pete Kadushin, performance psychologist, educator, and Manager of Learning and Development for the Chicago Blackhawks. Pete brings over 15 years of experience working with elite performers in professional sports, collegiate athletics, and the military. We talk about why building a mindful relationship with your body is crucial for resilience, flow, and sustained high performa...
Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. Beyond Perfect Performance: Lessons from Sonya Looney In this episode of Meaningful Work Matters, host Andrew Soren explores the intricate relationship between perfectionism and meaningful work with Sonya Looney, a unique voice at the intersection of elite performance and well-being. As a World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified menta...
Have you ever found yourself overcome by emotions—whether excitement at a race start, stress at work, or overwhelm from everyday life? In this Mindfulness in Action session, I explore practical strategies to regulate your emotions, inspired by Ethan Kross’s insightful new book, Shift. I'll share powerful tools, including mindfulness techniques focused on sound, cognitive strategies, and personal examples from my life as an athlete and mom. Tune in to learn how to effectively recognize, manage...
What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my friends and positive psychology experts, Tamara Myles and Wes Adams. Their new book, Meaningful Work, offers powerful insights and practical strategies on how we can transform our careers and workplaces using their three-part framework: Community, Contribution, and Challenge. In this conversation, we dive into how solo entrepreneurs, leaders, and teams can build a deeper sense of purpose, connection, and ...
How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, Capella Fahoome, filmmaker and organizational development expert, believes these moments are opportunities for incredible growth. Capella shares her inspiring journey from psychology to award-winning filmmaking, highlighting the essential role of relationships, vulnerability, and authenticity. We discuss her insights on leadership, the transformative power of storytelling, and her upcoming book, "The Out...
What does it really take to thrive in today’s world? Dive into this compelling conversation with Steve Magness, renowned performance coach and author of 'Win the Inside Game.' In this episode of Grow the Good, Steve and I unpack the essentials of maintaining a balanced identity amidst life’s challenges. We delve into his innovative framework for success—focusing on clarity, support, and belonging—and explore how these elements contribute to our overall well-being and performance. Whether you'...
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