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

- Reflecting on our past successes, however modest, helps build the self-efficacy needed for future change
- Connecting our goals to our values helps us tap into the intrinsic motivations that fuels sustained effort.
- Link each goal to an identity statement that reflects who you want to become, not just what you want to achieve
- Focus on no more than 2-3 goals at a time to avoid overwhelming yourself and diluting your efforts
- Create "if-then" commitments for how you will handle potential obstacles when they arise

Interested in having Monica present at your next live or virtual event? Learn more.

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 process--helping you move forward with more clarity and confidence.

Key Takeaways

- Quantifying vague benefits or drawbacks ("more time" vs. "2 hours per week") can help clarify costs and benefits of different options.
- We sometimes conflate past decisions with current ones, allowing unresolved feelings about previous choices to cloud our present decision-making.
- What feels like indecision may sometimes be unprocessed emotions about what we'll need to let go of - even when we're clear about the right choice.
- Resistance to a logically sound choice often signals important emotional considerations that need attention.

Mentioned
- Decision Scoring Spreadsheet

- Sign up for email notifications

Interested in having Monica present at your next live or virtual event? Learn more.

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 altogether.

You'll learn specific techniques for navigating cravings, resetting your reward system, and creating new habits that satisfy your brain's needs in more constructive ways. If you're tired of feeling stuck in cycles of pleasure-seeking behaviors, this episode offers a fresh perspective and actionable solutions for lasting change.

Key Takeaways

1. Some habits are simply routines, but some habitual behaviors engage the brain’s reward centers, which makes them harder to break.
2. Dopamine doesn't make us feel good. It motivates us to pursue certain anticipated rewards.
3. The reward we get from unwholesome habits often gets less potent over time. Recognizing this can be a powerful step toward breaking the cycle.
4. Instead of exhausting your willpower trying to resist these habits, focus on pursuing something else that provides a similar neurochemical reward but without the negative consequences.
5. Changing the context in which a habit occurs can help weaken its hold. The more cues you disrupt, the easier it will be to weaken automatic responses and create new habits

Mentioned

Ep #156: Why we resist positive change

Ep #157: What to do with negative thoughts

Get email notifications when new episodes publish

Interested in having Monica present at your next live or virtual event? Learn more.