The Motivation Mindset with Risa Williams & Trevor Stockwell: Healthy Procrastination

Send us a textADHD and procrastination tend to go hand in hand, and on this episode, Ryan Muldoon and Risa Williams discuss the subtle ways procrastination can sneak up on people with ADHD. Self-protection can be a sneaky type of procrastination where we feel like we're protecting ourselves from a particular outcome, whether that's failure or success, and perfectionism is a subtle way we keep ourselves from trying or starting something new.They discuss:-How people with ADHD sometimes avoid doing things they actually like doing-Where people tend to get lost with creative procrastination-How our inner critic can keep us from starting tasks and projects  - How having a daily routine helps us from getting too lost in procrastination for too longBooks discussed: Risa's new book, The Procrastination Playbook for Adults with ADHD, in stores for preorder now!Win a free signed copy of The Procrastination Playbook, along with Dr. Scott Waltman's new book, The Stoicism Workbook, by following @risawilliamstherapy and leaving a comment on the Double Book Giveaway Post before October 29th! You will be automatically entered in the contest if you follow the rules on the post.Host: Risa Williams, @risawilliamstherapy, risawilliams.comGuest Host: Ryan Muldoon, @rydoon, ryanpsych.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.

Send us a textHow do you know if the procrastination you're doing is healthy or unhealthy? On this episode, Risa Williams and Trevor Stockwell discuss healthy procrastination vs. unhealthy procrastination. When is procrastination a form of healthy task prioritization and when does it tip over into task avoidance instead? It's "Overcoming Procrastination" month on The Motivation Mindset to help celebrate the launch of Risa's new book, The Procrastination Playbook, which is in stores November 21st and you can preorder it today. Risa and Trevor discuss:-Different types of procrastination-Procrastination warning signs: Internal and external cues that you might be starting to procrastinate-When "getting too busy" is a warning sign that you might be avoiding doing something-Practical ways you can start to move yourself out of feeling overwhelmed and stuck with something you have to completeThey also answer questions about procrastination sent in by listeners of the show. Check out Risa's new book and help her celebrate the launch of the book by leaving a review on Amazon on November 21st.Books discussed: The Procrastination Playbook for Adults with ADHD: How to Catch Sneaky Forms of Procrastination Before They Catch You by Risa WilliamsHosts: Risa Williams, risawilliams.com, @risawilliamstherapy and Trevor Stockwell, trevorstockwell.com, @tsleadershipdev.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.

Send us a textDoes your work/life balance need some adjusting so you can connect more with feeling done and taking a real break? Risa Williams talks to time management coach, Georgie Bryant, about balancing out work, life, family, and rest times each week. We look at how people can burn themselves out by forgetting what's fun to them and things that they are looking forward to on their calendar ahead, and how to take small steps to bring things back into better balance.They discuss:-George's Work/Life Balance calculator tool-Risa's Hats Method tool from her new book: Get Stuff Done Without the Stress (preorder now on amazon, the book comes out in 2025)-How stress affects our brains and tires us out-How we can pick which mode of focus we need to go into nextHost: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Georgie Bryant, wherethelightplays.com, @georgiebryantcoachingSupport 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.

Send us a textAre you feeling a lot more stress now that it's September? Is the Fall cranking up the work stress, the school stress, the family stress for you? You're not alone! Risa Williams & Erica Curtis look at September Stress in this episode, and practical ways we can navigate the fall months ahead.They discuss:-Normalizing and acknowledging the stress we're all feeling this season-Showing yourself more compassion for all the different layers of stress you might be feeling right now-Ways to look at regulating your stress in easier ways-How the words you tell yourself about things you need to do change how you do them and how you feel about doing themBook discussed: The Ultimate Time Management Toolkit and The Procrastination Playbook (Risa's books) available on amazon or at risawilliams.com.Hosts: Risa Williams, LMFT, risawilliams.com, @risawilliamstherapy and Erica Curtis LMFT, therapywitherica.com, @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.

Send us a textAre you looking for ways to bring down the stress in your everyday life? Have you been wanting to try out meditation but it just seems too "hard" or "intimidating" to quiet down your mind for long stretches of time? Meditation expert Jeff Patterson, author of The Yielding Warrior, talks to Risa Williams about the different types of meditation we can learn to do, and how to start in an easy way with developing your own meditation practices.We discuss:-Different types of meditation practices-Getting back into the present moment-How different types of breathing yield different outcomes-How we can use what our body is telling us and what our body is doing as ways to practice active meditation throughout the dayHost: Risa Williams, risawilliams.com @risawilliamstehrapyGuest: Jeff Patterson, www.theyieldingwarrior.com, @theyieldingwarrior**Buy Risa's new book, The Procrastination Playbook, on Amazon/Target today!And check out Jeff's book, The Yielding Warrior, you can receive a free copy by visiting his website: theyieldingwarrior.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.

Send us a textWhen it comes to getting organized or tackling organization projects, do you freeze up with overwhelm? Do you feel shut down, do you start to procrastinate, or do you feel that avoidance starting to take over?Risa Williams and Erica Curtis are here to help with some simple strategies to navigate our nervous systems when they go into "fight or flight" mode over everyday tasks we need to do.We discuss:-Different states of nervous system activation-Executive functions and what happens when we're stressed out-How to calm and soothe ourselves into starting a hard task-How we can help ourselves out a little more by breaking things down-Why writing things out is so important to do for our brains-Using Risa's gear shifter tool to figure out what energy you need to get into next**Come to Risa's free talk on Monday, August 26th at 9 am PST, about procrastination, sponsored by Focused.space:https://www.focused.space/procrastination-playbookBring your time management questions to the talk!**Hosts: Risa Williams, risawilliams.com, @risawilliamstherapyErica Curtis, therapywitherica.com, @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.

Send us a textIn this special episode of the ADHD Toolkit, Risa Williams & Ryan Muldoon talk about learning ways to find your focus when you have ADHD. They discuss using The Task Intensity Meter from Risa's book, The Ultimate Time Management Toolkit, removing distractions, and figuring out workarounds for your own unique brain.They also talk about:-How acknowledging what tasks are hard for you helps you navigate them-How we can take small actions to help ourselves out more-Removing daily distractions to create more space to focus-Using dual attention as a way to focus  -Activation energy to warm your brain up to focusBook discussed: The Ultimate Time Management Toolkit by Risa Williamsand check out Risa's new book, The Procrastination Playbook for Adults with ADHD, available on amazon or at Target...Host: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Ryan Muldoon, ryanpsych.com, @rydoonSupport 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.

Send us a textDo you struggle to get enough exercise in your everyday life? Do you know you need to move around more but find yourself sitting down a whole lot? Risa Williams talks to Run Walk Talk Founder, Sepideh Saremi, about how we can get more movement into our daily life and how we can lighten up on ourselves when we get too extreme about fitness.They discuss:-The brain benefits of movement-How we're designed as humans to process things through movement-Easy ways to get started moving around more-The calming effects of learning how to move more regularly-Body language and how we communicate non-verballyGuest: Sepideh Saremi, LCSW, @runwalktalk, runwalktalk.comHost: Risa Williams, LMFT, @risawilliamstherapy, risawilliams.com**Check out Risa's brand new book, The Procrastination Playbook for Adults with ADHD, now on amazon and at Barnes and Noble!**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.

Send us a textDo you struggle with hearing feedback about your creative work? Does receiving critiques make you want to run away and hide? Do you often procrastinate solving problems that people point out with your artistic work? Then, this episode is for you! Risa Williams talks to artists/therapists, Erica Curtis and Hilary Kern about how we can receive feedback and criticism in a healthier way, and how to channel what we hear back into creative energy again.They discuss:-The difference between helpful and unhelpful feedback-How to create space to hear feedback effectively-How to soothe yourself when you're feeling hurt or defensive-How to use the phrases, "Yes, and..." and "What if?" to prompt yourself to a better emotional place-How artists and creatives can see resilience as a super strength-Avoiding procrastination after you hear feedback from othersHosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, ericacurtis.com, @ericakcurtis, Hilary Kern, hillarykern.com, @hilarykerncreates----Send the show a message about tools you liked to be read on our next episode, click on "text the show." Check out Risa's new book, "The Procrastination Playbook" which you can pre-order on amazon now, and Erica's new book, "Working with Anger Creatively."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.

Send us a textDo you struggle with acknowledging your own accomplishments and letting yourself feel proud of things you done on a chronic basis? Do you feel like you are "fraud" when people give you compliments about things you've done? In this episode, Risa Williams talks to imposter syndrome expert, Stevon Lewis, about what imposter syndrome is, how it feels to have it, how it's often tied to perfectionism, and how it affects our ability to feel good about things we're doing. They also coin a new phrase, "Momposter Syndrome" for moms who feel like they're "never good enough" at being moms.If you find it hard to feel good about things you've accomplished, than this is episode is for you!Books discussed:Stevon's book, "The Acknowledgement Journal," which is all about imposter syndromeRisa's book, "The Ultimate Self-Esteem Toolkit," which is all about self-kindness and learning to befriend yourselfHost: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Stevon Lewis, stevonlewis.com, @stevonlewismftCheck out Risa's new book, The Procrastination Playbook, which is available for pre-order now! And also, thanks to everyone who has been sending in fan mail to the show, you can do this through the link on this episode by clicking on "text us a message" or at risawilliams.com. Tell us what tools you've used from the show and we'll read your message on a future episode.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.