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 apply these concepts to your own thoughts and move forward with more clarity and confidence.

Key Takeaways

1. Remember that not all true thoughts are helpful—reframing them can better support your growth.
2. Keep an eye out for absolute statements like "always" or "never;" these are red flags for cognitive distortions.
3. Thoughts that are neither true nor helpful can be safely disregarded.
4. Building your "True and Helpful Thought Library" can help keep you focused on your growth and progress.

Mentioned in this Episode

Decision Tree Worksheet

Episode #156: How to Overcome Your Resistance to Change

Workbook/Listening Guide: 8 Things You Need to Create Positive Change

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

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 stubbornness
- Be alert to the four ways that resistance might show up: emotionally, cognitively, socially, and physically
- Instead of fighting resistance, get curious about what it's trying to protect
- Take the smallest possible step toward desired change to build confidence gradually

Lab Experiment

Step 1: Awareness

The next time you notice yourself pushing back against a change - even a positive one - pause and notice what's happening in four areas:

1. Your emotions: What feelings are coming up?
2. Your body: Where do you feel the resistance physically?
3. Your thoughts: What story are you telling yourself?
4. Your relationships: How might this change affect your connections with others?

Step 2: Curiosity

When you notice resistance, instead of saying "Why can't I just do this?" try asking "What might I be trying to protect?"

Step 3: Incremental Action.

Ask yourself "What's the smallest possible step I could take toward this change?"

Related Listening

Episode #137: How to do the things you don't want to do

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

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 the holiday season, and create a focused approach that will allow you to end the year feeling victorious.

Key Takeaways

- Select 1-2 carefully chosen goals for a year-end focus, instead of trying to salvage everything at once.

- Keep your essential habits strong during holiday disruptions by identifying your true non-negotiables.

- Use regular check-ins to stay connected to your objectives and adjust as needed.

- Small, steady actions create more lasting change than big dramatic gestures.

Mentioned

- Episode #154: The Surprising Secret to Enjoying Weekends and Vacations

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