Change Academy

Will you succeed in reaching your next big goal? Only time will tell. Because success (or failure) generally comes at the end of the process. 

Except that every success or failure is actually made up of countless smaller successes or failures that happened along the way. And paying more attention to those can save us a lot of frustration and disappointment. 

In this episode, I’m borrowing a powerful concept from the world of...

If you feel like your progress (or your motivation) has stalled, you have options. You can redouble your efforts. You can take an entirely different approach. Or, you might even decide to walk away. In this episode, we’ll talk about figuring out which route serves you best.

Key Takeaways

1. Taking a break can help protect the quality of our work, create space for creative insights, and ensure that we’re using our time and e...

Are you guilty of holding yourself (or others) to impossibly high standards?

In this episode, we're exploring the concept of Ought implies can—the notion that we can only be obligated to do what we’re actually capable of. But how do we know where the limits of ability really are?

Are we being too hard on ourselves (or others)? Or are we making excuses?

Learning how to tell the difference can help you set fair, realistic, and ...

Feeling stuck in the daily grind? Quitting isn’t the only way out. In this episode, Dr. Jessica Grossmeier shares how to find meaning, connection, and even transcendence in the job you have now.

We explore:
  - How small shifts in perspective can reignite purpose and satisfaction
  - The power of workplace connections and why they matter more than you think
  - Simple, science-backed practices to reset, refocus, an...

Ever wondered why some changes seem impossible to sustain while others just click?

It’s not magic—it’s science. 

In this episode, we’re talking about a 3-part recipe for behavior change that was first developed 30 years ago and is still making waves today. If you’ve struggled with change or are trying to help others make positive changes, you need to leverage all three of these key factors–in the right proportions. 

Key Takea...

Whenever we make plans or set goals, it's important anticipate the inevitable bumps in the road, and be ready to adapt and course-correct.
 

But sometimes, life doesn't just serve up a bump in the road. It delivers an earthquake that shakes us to the core and opens up a chasm into which our entire life--and all of our fancy plans--are thrown.  In an instant, the goals, projects and ambitions that have been driving our th...

These final few days of the year are a great time to reflect on the year that’s past and think about what we’d like to focus on or accomplish in the New Year. And in this episode, I’m sharing a three-part process that might just become your new end-of-year ritual.  Instead of your New year’s Resolutions being a well-intentioned flash in the pan, we’re going to kindle a flame that will burn brightly all year. 

Key Takeaways

-...

Wrestling with a tough choice? Trying to weigh the pros and cons but going in circles? In this episode, I've got a systematic approach to decision-making that can bring some welcome clarity to complex choices.

Whether you're standing at a personal or professional crossroads, or debating different solutions to a problem, this framework will help you understand both the rational and emotional elements of your decision-making ...

Struggling with hard-to-quit habits? Whether it's the nightly glass of wine, mindless snacking, or endless social media scrolling, in this episode we're talking about why these habits are so sticky - and more importantly, how to finally change them. 

You'll learn how your brain's reward system actually works (it's not what most people think!) and practical strategies for making lasting changes without giving up pleasure alt...

Our thoughts powerfully impact our lives—but we don't always pay enough attention to what we're telling ourselves. In this episode, we’ll take a look at four distinct categories of thoughts: those that are both true and helpful, those that might not be proven but serve us well, those that are true but get in our way, and those that are neither true nor helpful.

I even made you a cool decision tree worksheet to help you appl...

 In this first episode of a three-part series, we are digging in to why we so often resist making positive changes in our lives. Resistance isn't simply stubbornness or laziness; it can be your brain’s way of keeping you safe. The key is to recognize what our resistance is trying to tell us, so that it doesn’t hold us back.   

Key Takeaways:

- Remember that resistance is often a self-protection mechanism, not laziness or stu...

As the end of the year looms into view, you may feel some regret or disappointment about unmet goals or unrealized ambitions. Add in the chaos of holiday schedules, and it's tempting to shelve all personal objectives until January. 

This episode challenges that mindset, showing you how to turn these final months into a period of meaningful progress. Join me to reassess your goals without self-judgment, adapt your habits for...

Craving a break from your routines? Discover why that might actually be sabotaging your happiness…as well as your progress.

Molly Watts returns to the Change Academy to help me unravel the counterintuitive link between structure and relaxation. Learn how to craft routines that boost mental and physical well-being, make your time off more enjoyable, and ease the transition back into your normal schedule.

Key Takeaways
- It...

Discover why viewing change as a lifelong journey is not just realistic, but liberating and exciting. Learn how to reframe personal growth as evolution rather than 'fixing' yourself, and explore the powerful concept of change as a form of self-expression. Whether you're working on health, finances, relationships, or any other area of life, this episode will equip you with a new perspective on sustainable personal developme...

In a world obsessed with success, embracing failure seems a bit counter-cultural. But if it’s good enough for the some of history’s smartest and most successful figures, there’s probably something the rest of us can learn. In fact, an outsized fear of failure could hold us back from our greatest achievements. 

Whether you're a perfectionist paralyzed by the fear of making mistakes, or a risk-taker looking to fail smarter, l...

In this episode, we explore the role of practice in habit formation and how a thoughtful approach can accelerate your progress more than just mindless repetition. We also talk about the mental aspect of practice and how practicing better thoughts can drive better behaviors.

Practice doesn't make perfect; it makes permanent - choose wisely what you reinforce.

Key Takeaways:
- What we repeat, we reinforce.  Be sure you are ...

Dr. Bethy Campbell joins Monica to explore the delicate dance of offering constructive criticism while maintaining positive relationships. Learn practical strategies for delivering feedback that empowers growth, builds trust, and respects autonomy.

Whether you're offering feedback as a manager, colleague, spouse, or friend, this episode provides pro-level strategies that will transform your communication and foster meaningf...

Change is challenging, for all kinds of different reasons. But one thing that can make it more challenging than it actually needs to be is when we insist on going it alone.

Whether you're aiming to improve your health, boost your productivity, or cultivate a new skill, having a solid support strategy can be the difference between frustration and success. 

But getting the people around you to support you in ways that you find...

Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach. She’s spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world.

In this episode, Monica talks with Dr. Segar about her newest book, The Joy Choice, as well as her 3-step process for staying o...