The Change Lab

Do you ever feel like there are not enough minutes in the day to get all the things done? Or lament that you’re not using your time productively? Well, what if your fixation on productivity was actually unproductive?! I’m fairly certain it is! In today’s episode, I reflect on a heart-stopping quote from Carl Sagan that makes our secret desire to win a productivity ribbon each day seem pretty darn absurd. So, if you struggle with time management, this episode is for you. We’ll explore the liberating idea that there is, in fact, no universal “Good Use of Time Scale.” You are the only person who can determine what is and is not a good use of your time. But with this freedom come responsibility. You must define the parameters of valuable time use by getting clear on your goals and your values. And, of course, there is an eye-opening lab work exercise to help you look objectively at how you are spending your time right now. Remember, your time is not to be managed; it’s meant to be lived. So, let’s put the “own up” in grown up and start creating deliberate, self-authored days. Show Notes:For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Today in The Change Lab, I’m joined by my former coach and goal-setting expert, Caroline Adams Miller. Twenty-three years ago, Caroline helped me achieve an impossible goal that changed my life. In our conversation, Caroline breaks down the difference between learning goals and performance goals and why distinguishing one from the other matters; why women need less consolation from their friends and more encouragement to go after hard goals; and how she’s approaching her next big goal…writing her forthcoming book, Big Goals, which comes out in the Fall of 2024. As Caroline reminds us, “the happiest people wake up to hard goals.” This episode is a must listen if you have big dreams, but feel stuck without a clear idea of how to realize those goals. Show Notes:Caroline Adams Miller, MAPP WebsiteCaroline’s BooksCreating Your Best LifeGetting Grit: The Evidence-Based Approach to Cultivating Passion, Perseverance, and PurposeMy Name is CarolineFor more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Hey lab mates and TGIM! We’re back in The Change Lab, and I’ve got an update on my New Year’s Evolution – a six-month hiatus from the booze. I started this experiment on January 1st, 2024 hoping to start waking up with the 5amers brimming with sober energy. Spoiler alert: that didn’t happen. Turns out, I’m still hitting the snooze button, and my Peloton still has abandonment issues. But, what I have discovered is that most of what made this moderate drinker not want to give up her right to drink is, well, BS. In today’s episode, I get personal about my relationship with alcohol and share the preliminary findings of my sobriety evolution experiment. And it’s not just about alcohol; it’s about our capacity to change and stepping into the joy of limitless possibility. If you need some inspiration and motivation to start your week, don’t miss this candid episode. Cheers to change!Lab Work:Take a serious–dare I say sober–look at the change you have been contemplating and do the following short exercise:At the top of a black sheet of paper write this statement and question: “I want to make this change, but I don’t feel ready. What exactly needs to happen for me to feel ready?” Write down as many responses to this question as you can and “I don’t know” is not an answer, it’s avoidance. When you’re finished, look at what you wrote down. If someone you love deeply came to you with a list of what’s holding them back from feeling ready to make a life-affirming change that looked exactly like yours, would you sign off on it? And if not, why?For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

In today’s episode of The Change Lab we are coaching in the lab. So, pull up a chair and join Dr. Heinz’ session with Anne, who is wrestling with self-criticism as she applies to law school at 49. In today’s more loose and conversational coaching session, Anne sees how her fear of not liking law school and quitting is holding her back from starting it with gusto, which, of course, is going to make it far more likely that she doesn’t like it! Listen to this episode of Coaching in the Lab and relate it to your own insecurity, self-doubt, and apprehension. Perhaps, you need to spend some time creating your own definition of success and laying out the criteria for calling it quits with not an ounce of guilt just like Anne does. Tune in and don’t forget to listen to the labwork at the end of the episode…it’s a good one!For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Put down the green juice and call your friend. Nothing packs a wellness punch like improving the quality of your social connections and personal relationships. In today’s research packed episode of The Change Lab, Dr. Heinz digs into why other people matter to your physical and psychological wellbeing and, most importantly, shares three things you can do right now to get more goodness out of your relationships. Check it out and share it with a friend to discuss it together!  Show Notes:Martha Knudson, JD, MAPP, “High-Quality Relationships are Vital to Health, Performance, and Professional Successhttps://lawyerwellbeing.net/2020/04/14/high-quality-relationships-are-vital-to-health-performance-and-professional-success/Social Ties and Susceptibility to the Common Coldhttp://people.vcu.edu/~dbandyop/BIOS625/CohenEtAl.pdfDepression Contagion in College Roommates:Howes, M. J., Hokanson, J. E., & Loewenstein, D. A. (1985). Induction of depressive affect after prolonged exposure to a mildly depressed individual. Journal of personality and social psychology, 49(4), 1110.The Contagion Effect of Happinesshttps://humannaturelab.net/images/publications/095-Dynamic-Spread-of-Happiness-in-a-Large-Social-Network.pdfBarbara Fredrickson Video, “Understanding Everyday Love”https://www.youtube.com/watch?v=UWnqREJFrYk“Science Discovers the Perfect Formula for Hugging” by Alison Escalante, M.D. https://www.psychologytoday.com/us/blog/shouldstorm/202006/science-discovers-the-perfect-formula-huggingFor more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Being a parent in the era of social media means wading through a morass of conflicting and half-baked advice from would-be influencers, coaches, and practitioners.* It’s confusing. “Wait, attachment parenting has nothing to do with attachment?”* It’s overwhelming. “I want to be sensitive to my child’s needs, but how sensitive?”* It’s contradictory. “Don’t be a tiger/helicopter/lawn mower parent, but also be an involved parent and help them lean into their potential.”It’s enough to make any try-hard parent confused, frustrated, and exhausted.Well, not to worry, relief is here. In today’s episode of The Change Lab, Sasha is joined by the wise and delightfully human host of the Raising Good Humans Podcast, Dr. Aliza Pressman. Aliza will cut through all the parenting nonsense to distill the five principles of parenting that are based on decades of research. And, here’s the great news, being a good parent of good humans is not as complicated as you may have been led to believe. With her warmth and wisdom, Aliza will bring you the relief you have been looking for. So, even if you’re a parent or not, make sure to tune into this one!For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Whether New Year lover or hater, the science behind the year’s most significant self-improvement day is pretty darn fascinating. In today’s episode of The Change Lab, Dr. Sasha Heinz dives into the research on the Fresh Start Effect, the human tendency to set and pursue goals or make positive changes at the beginning of a date that gives us a psychological feeling of “before & after.” In this episode, you will learn the three reasons why a fresh start is an ideal time to initiate change and why, when you’re already doing a bang up job checking the box on your daily habits, it’s wise to ignore those fresh start dates. Tune in to see how a fresh start can help you transcend the daily grind and reach toward your biggest goals. Show Notes:https://www.stickk.com(The goal commitment contract website mentioned in today’s episode.)https://www.joinreframeapp.com(The alcohol tracking app Sasha is currently using…it’s pretty awesome!)Dai, H., Milkman, K. L., & Riis, J. (2015). Put your imperfections behind you: Temporal landmarks spur goal initiation when they signal new beginnings. Psychological science, 26(12), 1927-1936.Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563-2582.https://static1.squarespace.com/static/5353b838e4b0e68461b517cf/t/631f965924e50773cb21e24e/1663014489399/the-fresh-start-effect-motivational-boosts-beyond-new-years-resolutions.pdfLab WorkDefine Your Current ChapterYou are the protagonist in your life story, how have you—the main character—evolved in this current chapter? What challenges have you struggled with and overcome since this chapter began?What emotions define this chapter?What goals or dreams have given shape to your story arc?During this period of your life, what relationships have had the most significant impact?What activities, hobbies, or interests would characterize this time in your life?What daily routine or schedule exemplifies this particular chapter of your life?In this chapter, what problem or worry is a prominent feature?What triumphs and accomplishments have given this chapter special meaning?If this chapter had a title or label…what would it be?Are you in the beginning, middle, or end of writing this chapter?And how does this chapter set you up for the next one?For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Did you know that there are different types of perfectionists each with their own distinct perfectionistic ideals and specific personality assets and liabilities? In today’s episode of The Change Lab, psychotherapist and author, Katherine Morgan Schafler, gives us a new and nuanced perspective on perfectionism. Join Katherine and Sasha as they discuss Katherine’s groundbreaking and original book, The Perfectionist’s Guide to Losing Control: A Path to Peace and Power. Show Notes:To learn more about Katherine Morgan Schafler and her book, head to her website www.perfectionistsguide.com.For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

In the past few episodes of The Change Lab, Dr. Heinz has discussed the five stages of change (precontemplation, contemplation, preparation, action, and maintenance). But some personal changes seem to happen in an instant, not in a slow progression through these five stages of change. In today's episode of The Change Lab, Dr. Heinz answers a question she got from one of her colleagues about this very issue: why do some people change instantaneously without seeming to go through these stages? If you've been wondering why some people seem to "Just Do It", this episode will help you understand what's really going on. Doors close for Dr. Heinz's new group coaching program, New Year's Evolution, on Friday, December 29th. If you want to change something about your life, you want a program that is 100% grounded in the science of change, and you want a guide to take you through it, New Year's Evolution is for you! Go to www.drsashaheinz.com/evolve to join.Show Notes:For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

When it comes to setting a New Year's goal...if you fail to plan, you plan to fail. In today's episode of The Change Lab, Dr. Sasha Heinz walks you through the five stages of change and shares what she is doing to prepare for her no drinking start date on January 1st. If you're curious about how Dr. Heinz sets a New Year's goal and what progressing through the early stages of change looks like in real life, this is an episode you don't want to miss. For more on The Transtheoretical Model of Change (TTM), otherwise called the Stages of Change Model, tune into Episode 4 of the The Change Lab.Show Notes:Explore Dr. Heinz's 11 week New Year's EvolutionFor more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Show Notes:Explore Dr. Heinz's 11 week New Year's EvolutionFor more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Show Notes:Explore Dr. Heinz's 11 week New Year's EvolutionForbes - The Negativity Advantage: How Pessimism Can Help You Reach Your GoalsRethinking Positive Thinking by Gabriele OettingenExpectation, Fantasy and Weight Loss: Is the Impact of Positive Thinking Always Positive?For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Gratitude is not just woo woo, law of attraction, high vibes speak. It’s a state of being that has the weight of an enormous body of scientific, peer reviewed literature to vouch for its hefty positive effect on our health, relationships, and wellbeing. Tune into today’s episode of The Change Lab as Dr. Heinz walks you through the science of gratitude and three effective gratitude generating exercises.For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

When we’re stuck, we tear ourselves apart as if we’re being drawn and quartered by the voice of should and the voice of “f*ck it!” The nonstop negotiations and rationalizations are its own particular kind of torture. In today’s episode of The Change Lab, Dr. Heinz works with a podcast listener who is ambivalent about her weight loss goal; a part of her wants to lose weight and a part of her doesn’t want to at all. In a real life coaching session, Dr. Heinz helps her client break down the dialogue between her emotional side (her elephant) and her rationale side (her rider) and helps her see the many brilliant ways her rational rider justifies her emotional elephant’s behavior. If you have ever struggled with weight loss or diets, don’t miss this illustrative coaching in the lab episode.For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.