The Motivation Mindset with Risa Williams

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 showFor 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.

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 textsIf 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 showFor 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 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 showFor 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.

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, @risawilliamstherapyBooks 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 showFor 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.

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 forwardHost: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Stephanie Seferian, mamaminimalist.com, @sustainableminimalistsSupport the showFor 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.

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 doHost: 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 showFor 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 episode of The Motivation Mindset, Risa Williams talks about ADHD tools and strategies with influencer/therapist/comedian, Ryan Muldoon. They talk about common ADHD time management problems such as hyperfocus and burnout, that tend to happen when we lose our balance while trying to get stuff done. They also talk about why so many people are feeling burnt out by social media these days.They discuss:-What hyperfocusing is and how we can manage it-How even when you're doing something fun that interests you, you can burn yourself out-The Color Coder and Time Buffer Breaks from Risa's book:The Ultimate Time Management Toolkit-Social media and the danger of burning yourself out on it-Why self-care is non-negotiable and how to make your brain see it as importantIf you're feeling a little overwhelmed and burnt out these days, check this episode out to start to feel balanced and inspired again.Check out: The Motivation Mindset Journal: Your Guided Goals Planner for 2024 - on sale now - They make great gifts! www. risawilliams.comJoin  Risa's Get Stuff Done: Goals Group! The next zoom meeting is March 15th  at 9 am PST, you can sign up at www.risawilliams.com.Host: Risa Williams, www.risawilliams.com, @risawilliamstherapy.Guest: Ryan Muldoon, www.ryanpsych.com, @RyDoon.Support the showFor info on books, 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 adviceSupport the showFor 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 wondered if there's a way to harness everyday anger or frustration and turn it into a force that propels us forward positively? Join Erica Curtis and Risa Williams in this energetic conversation about the transformative power of working creatively with anger.In this important discussion, they delve into: Tools from Erica's latest book, "Working with Anger Creatively: 70 Art Therapy-Inspired Activities to Safely Soothe, Harness, and Redirect anger for Meaningful Change." Viewing anger as a state of energy and learning to redirect it in a healthier way Exploring the deeper emotional layers that often lurk beneath anger. Discovering simple yet effective techniques to navigate through anger and uncover our values . How to use humor to pivot out of intense emotions.Books discussed: "Working with Anger Creatively" by Erica Curtis (in stores now), Eckhart Tolle's books.Co-hosts: Risa Williams, risawilliams.com, and Erica Curtis, therapywitherica.com.---Join Risa's next Get Stuff Done Goals Group which meets Feb. 16th at 9 am PST on Zoom, you can sign up at any time at www.patreon.com/risawilliams.Support the showFor 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.

Do you have sneaky daily thoughts that might be holding back from decluttering and organizing your home more effectively? Deanna Yates, the "decluttering queen," returns to the show to call out those sneaky thoughts and challenge you to reframe getting rid of stuff in a more positive way. Let's drag out some old stuff and old limiting beliefs and bring them out into the light to look at them...Risa and Deanna discuss:-Limiting beliefs that may be holding you back from getting rid of stuff you don't need-How to reframe where you are now in a more positive direction that inspires you-Why we hold on to stuff and why it can be hard to let it go-How to stop comparing your way of doing things to the way other people are organizing their stuffHost: Risa Williams, LMFT, www.risawilliams.comGuest: Deanna Yates, www.wannabeclutterfree.comRisa will be speaking at Deanna Yates' Chaos to Calm Summit happening on January 29th. Sign up today to hear tips from 20 experts on managing time and chaos in your home, visit: bio.site/risawilliams to get your free ticket!Also, Risa's Get Stuff Done Goals group meets Feb. 16th and take her new online class, Setting Goals for the Year, which teaches you how to use the goal-setting worksheets in her new book, The Motivation Mindset Journal. You can find it all at: risawilliams.com.Support the showFor 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.

Is there a habit you've been avoiding starting or just can't get to stick? Is there a healthy routine you want to take on, but your brain is actively resisting doing it right now? In this episode, Risa Williams talks to Fit Mess Podcast Hosts Jeremy Grater & Zach Tucker about healthy habits and how to find your "why" for moving forward with positive changes.They discuss:-Finding your purpose for starting a habit-Using visualization tools for picturing yourself doing the habit-How it's easy to get derailed from starting new healthy habits and what you can do to find your focus and motivation againIf you'd like to work on starting habits with Risa, come to the Get Stuff Done Goals Group on January 19th! Join in at any time at: patreon.com/risawilliams.And be sure to pick up a copy of The Motivation Mindset Journal for 2024 to track those weekly steps!Host: Risa Williams, www.risawilliams.com, @risawilliamstherapyGuests: Jeremy Grater & Zach Tucker, The Fit Mess podcast, www.thefitmess.com.Support the showFor 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.

Do you have trouble saying "no" to things around the holidays? Do you rush around trying to keep everyone happy at the expense of your own mental, emotional and physical wellbeing? In this episode, Risa Williams and Erica Curtis discuss how to have healthy holiday boundaries and look at what you value the most during the holidays, to avoid tipping over into stress.They discuss:-Overbooking and how to avoid it-How to look at where you're spending your time during the holiday season in a calmer way-Adjusting your expectations for what you can realistically accomplish-Going back to your own values a little more intentionally and allowing yourself space to reset and rest along the wayOn behalf of everyone at The Motivation Mindset, we wanted to wish you all a very happy holiday season and a wonderful 2024!  Join Risa's Get Stuff Done: Goals Group on January 19th at 9 1m PSTand order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 on amazon today: https://www.amazon.com/Motivation-Mindset-Journal-Guided-Planner/dp/B0CNXSHWNXHosts: Risa Wiliams, www.risawilliams.com, and Erica Curtis,  www.therapywitherica.comSupport the showFor 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.

Do you ever feel your stress spike on Sunday night because of everything you're thinking about doing the following week? Do you often find yourself fighting off the "Sunday Scaries" - that anxiety that tends to occur at the end of the weekend?Risa Williams talks to podcast host, mom and dentist, Toni-Ann Mayembe of Real Happy Mom Podcast, about The Sunday Scaries, and how we can set ourselves up in an easier way for Monday morning. They talk about establishing a Sunday routine to help you bring down your end of the weekend stress...They discuss:-Weekend routines and reviews-The Sunday Night Prep (from Toni-Ann's workbook)-The Task Intensity Meter (from Risa's book, The Ultimate Time Management Toolkit)-Food prep and other ideas for organizing your Sunday nightLearn some tips and tricks for easing into that work week...Be sure to pick up a copy of The Motivation Mindset Journal: Your Guided Goals Planner for 2024! It's in stores now and on amazon... help support the show and receive a beautiful creative planner for setting goals for the new year!If you'd like to enter our DOUBLE PODCAST GIVEAWAY and win a copy for free, find the giveaway post on instagram @risawilliamstherapy and leave a comment before 12/19/23.Host: Risa Williams, LMFT, www.risawilliams.com, @risawilliamstherapyGuest: Toni-Ann Mayembe, @realhappymom, www.realhappymom.comSupport the showFor 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.

How can having a weekly routine set you up to focus on what you need to do more effectively? In this episode, Risa Williams invites back Wally Rashid, CEO of Woodland Pulse, to discuss Weekly Routines. They talk about ways you can set yourself up in the beginning of the week to complete things you need to do, as well as how to do a weekly review for the next week, to set your intentions going forward.Tools discussed on this episode:-The Weekly Post-It from Risa's book, The Ultimate Time Management Toolkit.-Weekly Reviews-Planning things out by how much mental energy you have-Flow state and getting in and out of it throughout the day-Different tricks and tips to find your focus-Order The Motivation Mindset Journal: Your Guided Goals Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools (like The Weekly Post-It and Weekly Review) discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire. Support the podcast by ordering your copy today!-Join the Get Stuff Done: Goals Group! The next meeting is Dec. 15th. Sign up at risawilliams.com or patreon.com/risawilliams.Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy.Guest: Wally Rashid, woodlandpulse.com.Support the showFor 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 holiday episode, Risa Williams and Erica Curtis discuss gratitude and appreciation. Why is gratitude so important for us to practice on a daily basis? Studies have shown it helps our immune systems, our moods, our hearts, and even our cholesterol levels! But how do we practice it in a way that we will actually feel it?They discuss:-Daily acts of gratitude-Appreciating yourself and others on a regular basis-Learning effective ways to say thank you-Journaling tools that can help you practice gratitude-The effects of appreciation on our bodies, nervous system, and brainsGet ready for Thanksgiving by practicing saying "thank you" with this episode...And a big thank you to all the listeners from all over the world out there. We appreciate you!-Order The Motivation Mindset Planner for 2024 at risawilliams.com. It's a fun illustrated goals planner where you can use tools discussed on this show! Written by Risa Williams and illustrated by Dulcie Yamanaka - it will make the perfect holiday gift for anyone you want to inspire.-Join the Get Stuff Done: Goals Group! It meets every month on zoom. Sign up at risawilliams.com or patreon.com/risawilliams.-Happy holidays,  everyone!Hosts: Risa Williams, risawilliams.com.and Erica Curtis, therapywitherica.com.Support the showFor 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 wanted to switch careers but fear and anxiety stopped you from moving? Did you ever feel like you're on the wrong track with things but you didn't how to make the leap over to something new that you enjoyed more?  Then, this episode is for you. Risa WIlliams talks to Wally Rashid, the founder of Woodland Pulse, who followed his bliss and switched over from a career in medicine to running his own business selling plants and plant decor. They discuss career transitions and what this tends to stir up in people, psychologically, and how we can navigate our own fears of the unknown.They discuss:-Visualization tools such as "visioning," and Risa's tool, "The Future Photo" from The Ultimate Self-Esteem Toolkit-Confidence and self-esteem boosting strategies-The Stoic Method of Productivty-Timelines and Deadlines-Picturing what you want to feelHost: Risa Williams, LMFT. www.risawilliams.com, @risawilliamstherapyGuest: Wally Rashid, www.woodlandpulse.com**Join Risa's Get Stuff Done: Goals Group - the next one happens on Nov. 17th and you can sign up at any time at  patreon.com/risawilliams. Join Risa's newsletter to get 50% off the group today.Support the showFor 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.

Do you ever have trouble switching gears and transitioning from one thing to the next? Do you feel like it can be stressful to have to go in and out of different modes?  Do you find it's hard to contain emotions effectively and then have to transition into work or other responsibilities?  Join Risa Williams as she talks to Mollie Volinsky,  LCSW, and owner of Juniper Therapeutic Services in Portland, Maine. They discuss how to apply EMDR techniques to managing your time, and how to "compartmentalize" your time in more effective ways that help you keep your calm.They discuss:-EMDR (eye movement desensitization and reprocessing) therapy-Time Containers (from Risa's book, The Ultimate Time Management Toolkit)-Visualization: The Future Movie (Mollie's tool)-Somatic exercises Host; Risa Williams, www.risawilliams.com, @risawilliamstherapyGuest: Mollie Volinsky, LCSW, www.junipertherapeuticservices.comSupport the showFor 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.

What is the difference between taking a regular photo and taking a "mindful photo"? Are selfies pulling us out of the present moment or getting us into it?  And how can we use taking photos on our phones more deliberately to calm us down each day?  Explore the fascinating subject of using daily photography as a calming tool with Risa Williams and Erica Curtis. They'll talk about:-What a mindful photo is-How scrolling through photos may be affecting your daily moods-How to create a photo journal for everyday life-What studies show about how photography influences our brainsAnd, if you're feeling inspired, enter our "Mindful Photo Contest" by visiting @risawilliamstherapy or @ericakcurtis on instagram and finding our Giveaway Post. You can win a chance to attend my Get Stuff Done: Goals Group (10.20) for free! Check out the details on instagram.Host: Risa Williams, www.risawilliams.com, @risawilliamstherapyCo-Host: Erica Curtis. www.therapywitherica, @ericakcurtisSupport the showFor 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.

How is your relationship with money? Do you feel like you have enough of it or do you feel like you always need more of it? Do you feel like you're worth money or do you feel like money doesn't like you ? Let's look at what's often a stress-inducing subject and try to lighten up the way we're seeing it, so that we can help ourselves get to happier place with the idea of money.In this special episode, Risa Williams talks to Sepideh Saremi, a licensed social worker, executive advisor and the founder of Run Walk Talk therapy, about how to unpack our relationship to money and get into a more helpful money mindset.They discuss:-How your early relationship with money might be affecting you now-How to start to see money as a tool that can help you-How to reframe some old ideas about money that might be holding you backTools discussed: The Seesaw from Risa's book, The Ultimate Self-Esteem Toolkit, Happy Money by Ken HondaHost: Risa Williams, www.risawilliams.com, @risawilliamstherapyGuest: Sepideh Saremi, LCSW, www.runwalktalk.com, @runwalktalkSupport the showFor 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 taken yourself out on an "artist's date" recently? Do you struggle to find time in your busy schedule to do anything creative?In this special episode of The Creative Toolkit, Risa Williams talks to Miguel Chavez, a TV actor, and Mike Sonksen, a professor and poet, about how to create space to get creative. We're all so busy these days, how do we find a consistent space to let our ideas out and to get in an artistic mindset? How do we honor the creative sides of ourselves without letting stress and fear shut us down?Learn ways to find more time in our busy schedules to work on creative projects more oftenHow to mentally prep your brain to get in the artistic mindsetFinding "The Sacred Space" to get creativeMaking a "Grand Gesture" where you raise the stakes on purposeSetting intention before you beginTimers and deadlinesWhy you should take yourself on an artist's dateTools/People discussed: Deep Work by Cal Newport, Maya Angelou, JK Rowling, Save the Cat by Blake Snyder, The Artist Date from The  Artist's Way, Natalie Goldberg, Risa's tool: The Inspiration Journal from The Ultimate Self-Esteem Toolkit.Host: Risa Williams, www.risawilliams.com, @risawilliamstherapyCo-Hosts: Miguel Chavez, @miguelleehimself, Mike Sonksen @mikethepoetlaSupport the showFor 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.

What are the "clutter zones" of your home? And how much clutter can you tolerate on a weekly basis? What effect is clutter having on your brain on a daily basis?Risa Williams and Erica Curtis clean-up connotations associated with cleaning and getting organized in this special Brain Boost episode called: Fall Organization. Fall can be a busy a time with school starting again, upcoming holiday arrangements, and other things that  might start piling onto our to-do lists.They coin a new term together, "clutter tolerance," to explain how each of us is different in how much clutter we can look at before it starts to stress us out.How do we keep our home feeling calm in a psychological way during this season? Learn some tools and tricks to see the fun in getting things organized, so you can have more time to do the things you really want to do this Fall.Tools discussed: Clutter Zones and Cleaning Principles (Risa's tools), Contained Clutter (Erica's tool),  and the idea of "just one thing," "clutter tolerance," and "just do it for ten minutes" (Erica and Risa's combined tools).Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy. Erica Curtis, therapywitherica.com, @ericakcurtis.Support the showFor 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.