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....

BOO76 – Bloom Where You Are Planted

Bloom where you are planted involves accepting what is and using our life force in a way that matters.  Stories of different people who have chosen to bloom in difficult circumstances.   Resourc...

BOO75 – What Emotions Are You Spreading?

Emotions are contagious.  How do we spread more positive and less negative emotions?   Resources Daniel Goleman Blog Rick Hanson – Neuroscience of Happiness Developing Positive Emotions Bl...

BOO74- Procrastination – Repeat

20% of us are chronic procrastinators and most of us experience it now and again.  Researcher are learning it is not a simple time management issue, for many of us it is an emotional issue. In this e...

BOO72- Persistence Helps

Persistence can be developed.  And it is critical for you to create a life that focuses on what matters most.  In this episode are some times for cultivating persistence.   Resources Robert Keg...

BOO69 – Whole-hearted 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...

BOO66 – No Place Like Home

There is no place like home.  In this episode, we explore how to create more hospitality in the world.  Starting with being at home with ourselves.   Resources The Pyschology of Home A Force fo...

BOO65 – Gratitude in Action – Repeat

Due to the unexpected death of my dear mother-in-law, I am reposting a show from last July on gratitude. Enjoy! Gratitude in action has numerous benefits documented by research (for example:  health,...

BOO63 – Multi-Tasking

Multi-tasking has the illusion of helping us go faster.  It doesnt.  And new evidence shows it makes us more tired as well.  What are some strategies to stay more present?   Resources The Atla...

BOO62 – Living on Purpose Continued

Legacy is such a big word.  This podcast has more reflections on what it means to live on purpose; creating a legacy and living each moment. Resources Resources: Let Your Life Speak Legacy Project Wh...

BOO61 – Living On Purpose

At the end of my Uncle’s funeral, someone said, hearing about his life makes we want to be a better person.  That is the kind of legacy I would like to have…   Resources: Let Your Li...

REPEAT: Missing Moments of Joy

Due to family illness and a death in the family, I just didnt have the energy to do a show.  I have been thinking a lot about legacy so tune in next week. In the meantime, here the show that WTIP re-...

BOO59- Where Do I Have Enthusiasm?

The root of the word enthusiasm means divine inspired.  It raises the questions, where is my enthusiasm?  What brings me alive and on purpose?   Resources: Centering Leadership Introduction Le...

BOO55- Being 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...

BOO54 – Positivity Ratio

When I lose hope, it is time to revisit Barbara Frederickson’s work on positive emotions.  Her research shows the impact of having a 3-1 ratio positive emotion to negative emotion can support i...

BOO52 – Getting Out of Our Head to Make Choices

We make choices all day long. It is how we sculpt our lives.  We need to get out of head-centric approach and invite the body into the conversation. Resources: Out of Our Heads – Interview with...

BOO48 – Stop Feeding Your Inner Critic

How we stop feeding the inner critic?  Treating it as real only strengthens its hold.  A few thoughts from the work of Roxanne Howe Murphy. Resources 4 Ways to Overcome Your Inner Critic 5 Ways to ...

BOO45 – Cabin Fever – Special Edition

WTIP, our beloved local radio station, had a fundraiser entitled “Cabin Fever”.  They asked me to spend a little time talking about coping with cabin fever. You can listen to this intervi...

BOO44 – Finding More Kindness

After thinking about Mary Jo Leddy’s talk “Surprised by Goodness”, I wondered how much kindness I do overlook each day?  Where can I extend a bit more kindness? Resources Self Kindn...

BOO40 – Lessons in Mindfulness

In such an action-oriented world it is hard to learn how to be still.  Yet, that practice builds awareness and capacity to be present.  This is the third lesson from doing this radio show — wi...