The Motivation Mindset with Risa Williams: Weekly Review - Lori Oberbroeckling

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.

Send us a textHave you ever felt stuck and blocked while working on a creative project? Has creative block ever completely shut you down and made you want to give up? Risa Williams is joined by art therapists and artists, Erica Curtis and Hilary Kern, to talk about creative block and how it makes us feel like we can't move forward with artistic things we want to do.They discuss:-How and why creative blocks can happen-Self-doubt and how it makes us feel stuck-How we can apply The Hero's Journey to our artistic process-Ways to use visualization and values to get yourself un-stuck-How our brains are affected by our own fears and doubts-How to feel motivated to move forward in tiny steps againAn inspiring conversation for anyone who is trying to create new things and needs a little boost today...And pick up a copy of Risa's latest book: The Procrastination Playbook for Adults with ADHD, now available on amazon for pre-order!Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, Erica Curtis, therapywitherica.com, @ericakcurtis, Hilary Kern, www.hilarykern.com, @hilarykerncreatesSupport 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 textIt's summer, the kids are out of school, what are your expectations for the next few months? And what are your vacation expectations? Risa Williams and Erica Curtis look at how our expectations for summer vacations sometimes lead us to feel high levels of stress, tension, and frustration. Why does this happen when all we want to do is have fun and finally relax?They discuss:-How we set ourselves up with unrealistic summer expectations-Simplifying down our expectations and getting into the present moment more-Navigating conflict, anger, and frustration on family trips-Learning to stay flexible with family plans and experiences-Getting more strategic and practical about predicting roadblocksBooks discussed: The Ultimate Anxiety Toolkit by Risa Williams and Working with Anger Creatively by Erica CurtisHosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and Erica Curtis, therapywitherica.com, @ericakcurtisSupport the Show.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.

Send us a textIn this episode, Risa Williams talks to professional organizer, podcaster, and mom influencer, Lori Oberbroeckling, about doing a "Weekly Review" to fine-tune our focus on a regular basis.They discuss:-How to set up your week by doing simple weekly planning -Decision fatigue and how it affects our ability to get things done-Procrastination and how we can overcome it-Planning mode vs. executing mode-Learning to make accurate time estimates for tasksRisa will be speaking at Lori's Supermom Summit on June 17th about how our executive functions can be impaired by stress, which is such an important topic for busy parents to understand. Sign up for free by going to this link: https://secretsofsupermom.mykajabi.com/a/2147514238/G3MdPDYnHost: Risa Williams, risawilliams.com, @risawilliamstherapyGuest: Lori Oberbroeckling, sectresofsupermom.com, @secretsofsupermomSupport 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 textWhat is the difference between real confidence vs. fake confidence? What gives someone that kind of quiet strength and belief in themselves that we tend to admire? Stevon Lewis and Risa Williams discuss different types of confidence, and how we can work on building up our own confidence in everyday life.They discuss:-Moving away from seeing things in "extremes"-How we can accept where we are at with our own skills and strengths-How to develop an "appropriate level of confidence"-How daily tracking can be your confidence-building friend-Getting a higher level perspective helps you take in feedback and complimentsBooks discussed: The Acknowledgement Journal by Stevon Lewis and The Ultimate Self-Esteem Toolkit by Risa Williams.Hosts: Risa Williams, risawilliams.com, @risawilliamstherapy, and Stevon Lewis, stevonlewis.com, @stevonlewislmft.Enter the 10k Follower Giveaway on instagram @risawilliamstherapy to win all three of Risa's books! Contest ends May 31st.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.