BOO149 – REPEAT – Being Kind to Myself

When we notice how hard we can be on ourselves, we beginning the process of being kinder to ourselves.  Using the work of Kristen Neff and Brene Brown, we explore the essentials of self compassion. ...

BOO148 – Seeing My Choices

Being proactive means seeing where we have control or influence; seeing where I have choices.  Resources 7 Habits of Highly Effective People – Habit 1: Be Proactive Living What I Know Trapped i...

BOO147 – REPEAT – Mindfulness Changes Us

Richie Davidson and Daniel Goleman sorted through the research to find the outcomes from rigorous and replicable research.  The results are summarized in the December 2017 Mindful magazine.  The ev...

BOO146 – What is Needed From Women Leaders Now

At a recent women’s leadership gathering, an executive was asked what is needed from women leaders now and how can women leaders have more impact.  Nancy, an executive, shared her experiences. ...

BOO144 – Wisdom from Dr. Yvonne Cheek

In the fall of 2017, Dr Yvonne Cheek and others reflected on what is needed from women leaders now.  This is an edited version of her 10 minute talk.   Resources More about Dr. Yvonne Cheek  More ...

BOO143 – Taking a Stand for Kindness

Kindness means being caring and considerate. It does not mean not speaking up or doing tough stuff.  How would it change my days if I took a conscious stand for kindness? Resources Psychology Today &...

BOO141 – Defensiveness

Why do I get defensive and what will make me more open to other’s perceptions? Resources Dr John Gottman’s 4 Horsemen Dr Carol Dweck on Mindsets...

BOO139 – REPEAT Simple is Hard

Simplification is appealing. Less stuff. Less complications.  More space.  And it is one thing to have the intention and another to live out of simplicity. Resources Summary of The Life Changing Mag...

BOO138 – REPEAT – Saying Yes

After reading Shonda Rhimes book, Year of Yes, it raised the question, what do I need to say “yes” to? Resources Shonda Rhimes TED Talk Intentionally Authoring the Next Chapter – Podcast Missin...

BOO137 – REPEAT Finding Happiness

Happiness is not so dependent on our external circumstances as it is our mindset.  Reflecting on practices we can use to remind us of the gift around us each day. Resources Shawn Achor TED Talk Posit...

BOO136 – Possibilities

We think we know what is real and what is possible.  And research by Dr. Ellen Langer indicates we should think again.  Maybe our questions shouldn’t be “Can I?”  Maybe they shoul...

BOO135 – REPEAT Living What I Know

It can frustrating to know better than what we actually do.  Why do I forget what I know?  Mastery requires so much more than simply understanding. Resources Persistence Helps – Podcast Becomi...

BOO134 – Trapped in My Story

Early on, we learn a story of who we are supposed to be, how we are supposed to do life.  These stories become our reality. “I have to be strong.”  “I have to put others needs befo...

BOO133 – Cultivating Gratefulness for World Peace

Expressing gratitude knits a community together. It creates a positive ripple of connection.  It is easily done and it is one small way we can contribute to a healthy community. Resources Daily Good ...

BOO131 – REPEAT Year End Reflection

The wisest ones are self-aware.  We each can develop this capacity by taking time to reflect.  The end of the year is a great time to reflect on what has been and what is emerging.   Resources ...

BOO130 – REPEAT – Resilience

Resilience is a key to success, especially in times of change.  Reviewing the literature, Diane Coutu summarizes the themes in her Harvard Business Review article – How Resilience Works?  ...

BOO130 – It’s Contagious, Pass It On

Kindness is contagious.  People who witness or receive kindness are more likely to be kind.  It isn’t that hard. How do we bring more kindness into our communities? Resources Kindness is conta...

BOO127 – REPEAT Thankful

One of the most powerful things we can do for our mental health is notice our blessings and express thanks.  It not only makes a difference in your life, it affects those around you as well. Resource...

BOO126 – Noticing

What are you noticing?  Learning how to be present, to notice what is here, mindfulness — it can change your life. Many sources find it a key to resilience, creativity, health, and happiness. R...

BOO125 – Mindfulness Changes Us

Richie Davidson and Daniel Goleman sorted through the research to find the outcomes from rigorous and replicable research.  The results are summarized in the December 2017 Mindful magazine.  The ev...

BOO122 – Story Editing Part 2

“We become the stories we tell ourselves.” Dr. Nick Nissley How do we nudge our story into a healthy direction each day.  This episode continues to explore the research cited in Dr. Timot...

BOO121 – Story Editing

“We become the stories we tell ourselves.” (Nick Nissley).  Dr Timothy Wilson has researched and found powerful methods to nudge our stories in a healthy directions. Resources Dr Wilson t...

BOO120 – Self-Awareness is Hard

Self awareness is the top quality of successful leaders.  It is a key to living an intentional and joyful life.  And it is very hard to observe ourselves as so much is driven by that adaptive uncons...

BOO113 – Thinking About Thinking

Sometimes we confuse our thoughts with reality.  And our thoughts can imprison us into patterns that are limiting. Resources Psychology Today – Thinking about Thinking Stillness Even When There...

BOO111- Continuing the Exploration of Balance

Part 2 of a conversation with seasoned coach Karen Kodzik on what does it mean to achieve balance in our lives. Resources Karen Kodzik’s company Resilience Podcast Whole-hearted Decisions Podcas...

BOO110- Exploring Balance

A conversation with seasoned coach Karen Kodzik on what does it mean to achieve balance in our lives. Resources Karen Kodzik’s company Resilience Podcast Whole-hearted Decisions Podcast Living o...

BOBOO4 – Celebrating Kindness

“This program is funded in part by the Community Opportunity Fund of the Duluth Superior Area Community Foundation.” Some feel kindness is the antidote to hatefulness. It does knit a community tog...

BOO109 – REPEAT – Unkind to Myself

How often are we hard on ourselves?  How often do we deny our feelings or push through?  What do we do when we REALLY see that we are being unkind?  In this episode, we explore what to do when we o...

BOO107 – REPEAT – What Am I Avoiding?

It is a powerful question to ask yourself regularly:  What Am I Avoiding?  You will learn more about yourself and become more intentional in your choices.  It is understandable to avoid discomfort ...

BOO106 – REPEAT-Wholehearted Decisions

Great decisions require more than our heads.  How do we bring our whole selves to the decision-making.   Resources Like it or not emotions will drive your decisions today Getting Out of Our Head...

BOO104 – REPEAT – Changing the Script

Non-complementary behavior — when we response in a way that changes the script.  For example, meeting hostility with warm or empathy.  Three stories of changing the script. Resources Invisibil...

BOO101 – Living What I Know

It can frustrating to know better than what we actually do.  Why do I forget what I know?  Mastery requires so much more than simply understanding. Resources Persistence Helps – Podcast Becomi...

BOO100 – Finding Happiness That is Already Here

Happiness is not so dependent on our external circumstances as it is our mindset.  Reflecting on practices we can use to remind us of the gift around us each day. Resources Shawn Achor TED Talk Posit...

BOO99 – Simple is Hard

Simplification is appealing. Less stuff. Less complications.  More space.  And it is one thing to have the intention and another to live out of simplicity. Resources Summary of The Life Changing Mag...

BOO96 – Stillness: Even When There Is No Time

The more I learn about growing and being less reactive, the more I understand there needs to space in my life; space to observe and see my choices. Resources Sally Kempton’s resources Christophe...

BOO94 – What are the weeds in my life?

It takes a patient garden to remove the weeds from the roots. It takes a patient self-observer to remove the weeds from our life.   Resources Persistence Helps – Podcast Stop Feeding Your I...

BOO94 – REPEAT Finding Kindness

Kindness is all around us.  It is uplifting to notice and remember how many small acts of kindness are in our days.   Resources Self Kindness – Neff Self-Kindness – Germer Random Act...

BOO92 – Voice Lessons

Do you speak your true voice? Or do you contort it to avoid judgment or to be “right”.  Some reflections on using my voice. Resources Becoming Wise by Krista Tippet A Sense of Personal V...

BOO91- Building Capability

What you focus on makes a huge difference in your well-being.  For example, what do you reflect upon. If you reflect on overcoming challenges or formative experiences you are building your capacity. ...

BOO88 – Year-end Reflection

The wisest ones are self-aware.  We each can develop this capacity by taking time to reflect.  The end of the year is a great time to reflect on what has been and what is emerging.   Resources ...

BOO87- Thankful

One of the most powerful things we can do for our mental health is notice our blessings and express thanks.  It not only makes a difference in your life, it affects those around you as well. Resource...

BOO86 – Presence with a C

Many of us deal with stress during the holiday season. This podcast has a few reminders about how to focus on what matters most. Resources Stress, Depression and the Holidays – Mayo Clinic Tips...

BOO77 – Neither Good or Bad

A colleague asked how I defined positive emotions, as she thought of emotions neither good or bad.  I agree, and there is a life-giving energy when we remember to be grateful, kind and open-hearted....