The Motivation Mindset with Risa Williams

How do you start decluttering when you have absolutely no motivation to start doing it or feel no sense of reward for completing it? This is a common struggle. Sometimes, we can't get ourselves motivated because we can't connect with the positive feelings we're supposed to experience after decluttering.

In this episode, Risa Williams talks with Erica Curtis about how to gently talk yourself into taking tiny steps forward, even when decluttering feels like the last thing you want to do.

They discuss:

So many of us are feeling stressed out and burnt out these days, but what can we do to start to feel better again? Risa Williams talks to Megan Caldwell, host of The Rockstar Mom Summit, about the importance of fun, play, and joy, and how we can find more of these things in everyday life.

They discuss:

-Finding out what's fun for you right now as this version of you

-Using flexibility and curiosity as a way to connect with play 

-How we can often burn out m...

In this special episode, Risa Williams is joined by Erica Curtis and Darrin Kagele to talk about ways to make the upcoming season feel Festive, Not Frantic! So often, the stretch between October and December can feel stressful and chaotic to experience, when most of us are trying to find the fun of being with family and loved ones instead. So, what can we do to navigate it in an easier way?

They discuss:

-Simple ways to pause, reset, and reflect upon what it is you want during this time period

How do perfectionism tendencies tend to affect our close relationships? How does our own critical self-talk sometimes accidentally spill out onto other people around us? Risa Williams talks to Stephanie Van Schaick about how we can start to notice where we're getting stuck in perfectionistic tendencies in our relationships and how we can develop more cognitive flexibility instead.

They discuss:

-How our perfectionistic "concepts" of what relationships "should be like" sometimes holds us back from seeing the good that's there

-How our own internal self-talk can unintentionally spill out onto...

What’s a sustainable pace that you can maintain for any given project? Risa Williams and guest co-host, Stevon Lewis, talk about finding your own unique pace and accepting your own way of making progress on things. How can we figure out what pace and style works best for us? And how can we better support ourselves during all the phases of progress we go through?

They discuss:

When you make an everyday mistake, do you tend to beat yourself up unnecessarily and for too long afterwards? Do you tend to view yourself overly harshly if you don't do something "perfectly" or "the right way"? Risa Williams talks to therapist Stephanie Van Schaick about "making mistakes" and some simple mindset shifts to ease us out of harsh perfectionistic thinking when we're feeling stuck.

They discuss:

-How being "perfect" can sometimes get mixed into our identity which causes us to overreact when everyday mistakes happen

-Learning to use the "five year rule"...

How can people use dating apps in a more mindful and intentional way? Risa Williams talks with DBT expert Dr. Marcus Rodriguez about how Dialectical Behavior Therapy (DBT) and mindfulness skills can help you approach dating apps with greater self-awareness, confidence, and intention. Instead of getting swept up in the emotional highs and lows of swiping, learn how to stay connected to how you want to feel and what you're actually looking for in romantic relationships.

In this episode, they discuss:

- Why dating apps aren't always designed to lead people to long term relationships<...

We often want to do big and impressive things - but do we ever stop to think about what the cost will be of actually accomplishing those things? Or even all the things we may have to give up or overcome in order to attain them? Risa Williams talks to frequent guest co-host, Stevon Lewis, about the idea of "the cost of good" and how we sometimes form unrealistic expectations about achieving our goals that make us feel frustrated in reality as we work towards them...

They discuss:

-How thinking in "extremes"...

Do you find yourself rushing through self-care activities only to feel just as stressed afterward? Why do so many of us struggle to slow down and truly reconnect with ourselves? In this episode, Risa Williams talks with Dr. Lea Didion about simple, everyday self-care practices that can help us become more mindful, present, and intentional throughout the week. 

Together, they explore:

- Practical ways to create moments of calm, reflection, and renewal in our daily lives

-How "slow self-care" can often feel rebellious and counterintuitive in a "hustle culture" society

Are summer plans throwing you into a frenzy of rushing around to too many things and places? Summer often gets us fired up to do a lot; however, sometimes in all the planning, we're not taking our real energy and capacity into consideration at all. Risa Williams talks to fellow therapists, Darrin Kagele and Erica Curtis, about ways we can get more mindful about slowing down for the summer so we can enjoy being in the moment a little more.

They discuss:

-Tiny ways to get back into the moment so we...

Do you often feel like you're holding up a bunch of spinning plates in the air and if you step back for a second, they will all crash down? Do you feel like you need to hold a million bits of information in your head to the point of weekly exhaustion and burnout? Risa Williams talks to author, Lori Oberbroeckling, about the "invisible mental load" that parents carry and how it can often lead us into overwhelm, exhaustion and burnout.

They discuss:

-How parents (moms especially) are sometimes tasked with carrying around...

How can we teach kids and teens everyday life skills in ways that actually stick? In this episode, Risa Williams talks with life skills expert Katie Kimball about a simple three-step approach to help kids and teens build confidence, responsibility, and independence through completing everyday tasks and projects at home.

They discuss:

-Intrinsic and extrinsic motivation tools

-Collaborating as a team on a system and framework for everyday tasks and chores

-Setting up expectations, rewards, and weekly check-ins

-Using gentle questions and compassion as a way...

Do you have that one cluttered desk drawer that's always driving you crazy? Or that old can opener that just doesn't work any more but you keep trying to use it anyway? What if we told you that these tiny little daily frustrations may be holding you back from experiencing little bursts of delight and joy each day? Risa Williams is joined once again by book author and Ted Talk speaker, Jodi Wellman, to discuss "tiny life tweaks" and how to improve your life by fixing really tiny little things that are getting in your way.

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With the constant onslaught of fear-inducing news coming at us each day, how can we keep ourselves regulated and calm enough to do what we need to do? Risa Williams is joined again by CBT expert, psychologist, podcast host, and book author, Dr. Scott Waltman, to discuss how to notice when our doomscrolling tendencies might be derailing us from being present in our daily lives.

They discuss

-Self-compassion and why its non-negotiable right now

-Using methods from grief therapy to navigate the emotions you might be experiencing from reading daily headlines

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In this special episode, Risa Williams invites participants from the Tiny Wins Workshop to join her in a conversation about how tracking their small daily wins over four weeks led to meaningful, lasting change. Featured guests include author and educator Ezra Werb, author and tutor Judy O’Kelley, and her daughter, Kelsey O’Kelley.

We discused:

-How noticing and tracking tiny wins helps you recognize the real progress you’re making

-Why breaking tasks into the easiest and smallest first step forward can make it easier to start when you feel r...

Have you ever found yourself stuck in a rut, unable to motivate yourself to take the next step forward? Risa Williams talks with ADHD-ish host Diann Wingert about navigating ADHD inertia and finding the energy to start tasks. 

They also discuss:

 -Diann's START-STOP-SHIFT method that provides an easy method for figuring out where you need to go next

- How to recognize when you’ve done enough on a project and how perfectionism often leads to procrastination

-Why self-talk plays a crucial role in motivation

-Where people with ADHD tend...

Do you ever feel like your work is never quite “good enough,” so you keep pushing yourself until you’re completely burned out? Do perfectionistic tendencies sometimes make it hard to relax or try new things without worrying about mistakes? If so, this episode is for you. Risa Williams sits down with mental health counselor and DBT specialist Stephanie Van Schaick to talk about perfectionism and how to find the “Good Enough Zone” when approaching the tasks and projects in your life.

They discuss:

-Risa's tool: "The Good Enough Zone" from The Ultimate Time Management Toolkit an...

How can we learn to better navigate and manage the fears that arise in everyday life? Risa Williams speaks with fear expert, biopsychologist, TED Talk speaker, and author Dr. Mary Poffenroth about how to recognize fear as it begins to surface and how to use neuroscience based tools to calm ourselves more effectively in the moment.

They discuss:

-Learning The R.A.I.N. Method for developing an awareness of what fear looks and feels like in our bodies

-The difference between fictional fear and factual fear

-Subtle...

Where do couples tend to get stuck and bogged down in their daily communication with each other? How do we fall into the trap of criticizing and nagging when we actually just want to create positive change and grow together? Risa Williams talks to DBT expert, Dr. Marcus Rodriguez, on validation and communication skills people can use when they're in long term relationships.

They discuss:

-How to use positive reinforcement to influence positive changes in behavior

-Where we tend to get stuck in our requests and demands with others

Do you tend to fall into the role of "rescuer" in your relationships? Or are you the one who tends to need the rescuing? Risa Williams talks to Dr. Scott Waltman about the ideas of "rescuing" and "people pleasing" and how we can get stuck playing roles that we might want to change in relationships.

They discuss:

-How people can fall into the roles of "rescuer", "persecutor" and "victim" in relationships and the conflicts that can stem from this triangle

-When "people pleasing" crosses a line into playing the role of "chronic rescuing"<...

In this special episode of The Motivation Mindset, Risa shares a tiny sample of her new online workshop, The Tiny Wins Workshop, which is live today! 

What if making progress didn’t have to feel SO stressful and overwhelming?

What if you counted every tiny win from now on and actually allowed yourself to  feel proud of each one?

Risa explains how to:

- Notice your tiny daily wins (even on hard days and slow days)

- Acknowledge each small win and emotionally connect with it

...

Happy 2026, everyone! If you're listening to this episode, you made it to the new year, and that's a wonderful thing! Risa Williams talks to fellow therapists, Erica Curtis and Darrin Kagele about new tools they're going to try in the new year ahead.

They discuss:

-How the words we're using with ourselves are so important to become mindful of

-Darrin shares a few phrases he tells himself whenever he feels stuck or anxious

-Erica shares a useful tool where you turn a phrase you're saying into a question...

When someone's behavior or emotional state is bothering us, how do we take a pause and validate what they are feeling without judgement? This can be tricky to do! Dr. Marcus Rodriguez, founder of the Youth and Family Institute and an expert in teaching validation, talks to Risa Williams about some practical ways to practice validating the emotional experience of others.

They discuss:

-What validation really means and how you can start to practice it

-One easy sentence that can start to build your "validation skill set"

-Understanding what's happening when...

Every so often, Risa Williams runs into someone on the show who has a tool that is very aligned with one of her own! This was the case in this episode, Holiday Time Tools, in which Risa Williams shares her tool, The Time Wardrobe, and Jenny Layton shares her tool, The Time Pantry, both with many similarities on how to visualize your time in an easier and more tangible way.

They discuss:

-How to visualize your weekly time as a pantry or a closet

-How to group tasks you need...

Are you starting to feel the holiday overwhelm kick in this week? Are seasonal things feeling a little too busy, too rushed, too chaotic, and too exhausting to manage? Then, this episode is for you! Dr. Michelle Chung and Risa Williams discuss the concept of "Holiday Mindfulness," which includes intentionally slowing down for the holidays so that we can feel more joy and connection in the present moment. 

They discuss:

-Navigating "Holiday FOMO" that's all around us and what to do about it

-Learning to get into the present moment instead of getting s...

The holiday season can often feel really stressful, even though we often feel like we should be feeling more gratitude at this time of year. So how do we slow down enough to notice the small things that are actually going right...especially when life feels busy, chaotic, or overwhelming? Author and podcaster Lori Oberbroeckling joins Risa Williams to talk about simple, actionable ways to build gratitude into your daily routine. She also shares her “Gratitude Questions List,” a tool she created to help make everyday appreciation feel easier for us all

They discuss:

-Learning to n...

We often understand what it means to feel physically fit in our bodies, but what does "emotionally fitness" look and feel like? Dr. Tamara Soles, psychologist and keynote speaker, is back on the show to talk with Risa Williams about building up our "emotional fitness," one mental rep at a time. They discuss how families can work with these emotional regulation tools together, and how building these skills is so important to do to manage our daily stress levels.

They discuss:

-Learn a few components of Emotional Fitness: Awareness, Regulation, Flexibility, Curiosity and Humor

So, you've learned how to set boundaries and effectively communicate your boundaries to people, but what do you do next? How can we go about managing and adjusting our boundaries as our relationships change, we grow, or new situations present themselves to us? Risa Williams talks to Stevon Lewis, therapist and book author, about how to figure out how much "access" you're allowing people to have to parts of you based upon information you're receiving from them across different situations over time.

They discuss:

-How boundaries can be on a scale and...

Do you feel like there's just work and free time but you never quite get everything done during your free time? You're not alone! On this special episode of the show, "Reader Questions" - I invited a reader of my books, Ksenjia Sabic, a technical project manager in NYC, on the show to ask questions about "Get Stuff Done Without the Stress" and to share her experience of using the tools in the book.

We discuss:

-How trying to "wing it" with free time each week may not be helping you do...

Do you try to set goals but then beat yourself up if you're not working on them every single day? Or, do you want to move forward with many new goals but find yourself stalling out at the starting line? Risa Williams talks to Debra Eckerling, book author, goals coach, and podcaster, about how we can set goals in a much easier and less stressful way! 

They discuss:

-Deb's 5 of 7 Rule for working on goals each week

-Why writing down all the small steps you're taking each week is so important to do t...

If someone asked you to share your computer's desktop, would you cringe a little? Are the texts and emails just piling up and you're feeling really overwhelmed by them? What's the state of your digital organization right now? Risa Williams talks to digital organizational expert, Indigo Organizing founder, and Ted Talk speaker, Amanda Jefferson, about managing our digital footprints in easier ways.

They discuss:

-What do when your email inbox is feeling overwhelming to navigate

-How password management can stress us out and what to do about it

...

How can we start and end our days in calmer ways? What are some easy routines that can keep us grounded in what we value and help us focus on what we want to get out of the week? Risa Williams talks to podcast host and founder of Whole Wellness Mamas, Amy Nesbitt, about how we can form daily routines that help provide structure and calmer feelings for our lives and our homes.

They discuss:

-Nightly routines that help set us up for calmer mornings

-Ways to visually chart upcoming events for the...

Sometimes, we can get really lost in our own words during conversations with others. We wander off, we shut down, we forget to say what we need...so how can we learn to be more assertive in our every communication? Risa Williams is joined by Erica Curtis to discuss simple ways we can simplify our thoughts down into words and figure out exactly what we want out of the conversations we're having.

They discuss:

-Simple ways to figure out what you want from an interaction

-How conversations have two types of goals: Action...

Do you struggle to slow down and emotionally connect with what's going on around you sometimes? We all do! Risa Williams talks to Kyohei Mikawa, minister of The Rissho Kosei-kai Buddhist Center of Los Angeles, and Youtube creator of The Lotus Sutra Lab, about everyday mindfulness tools we can use to slow down and feel more compassion for ourselves and the world around us. In these stressful times, how can we lean into more gentle patience, understanding, and kindness towards ourselves and others throughout busy everyday life?

They discuss:

-Mindful "slow down" moments: Taking time...

Do you struggle with talking to yourself in a loving way? Do you find it's easier to show other people love rather than to give it to yourself? Then, this episode is for you! Risa Williams talks to therapist, Darrin Kagele, about cultivating self-love and learning into lean into self-kindness more intentionally.

They discuss:

-How kindness is a starting point for learning self-love

-Creating a Self-Love Menu to draw from when you're feeling stuck

-Why training your brain to form new pathways is so important to do

Do you avoid trying new things sometimes because your inner critic really holds you back? On this special 100th episode of The Motivation Mindset, Risa Williams talks to podcast host and therapist, Wynn Helms, about how trying new things is so good for you to do - it helps our brains with cognitive flexibility, it engages our curiosity and helps us lean into life-long learning.

They discuss:

-How managing your inner critic is just part of the creative process and how it happens to everyone

-Why new things scare...

What age were you when you learned how to cook for yourself, organize your home, fix household objects or manage your time? Some of us didn't learn these things from our parents or families, we had to teach them to ourselves as adults! And so what happens now, when we have kids, and we have to teach everyday things we weren't taught as kids? Risa Williams talks to Life Skills expert and Ted Talk Speaker, Katie Kimball, about learning and teaching life skills needed for thriving in everyday life.

They discuss:

-How to approach teaching...

Do you tend to argue with your partner a lot about clutter? Do you have different "clutter tolerance" styles? Sometimes, one person in a relationship doesn't even see the clutter sitting there, while another is very visually and emotionally triggered by it! So, what can we do? Risa Williams talks to organizational expert and author, Colette Roy, about her new book, Clutter and Couples, which addresses all these things that help couples communicate about clutter.

They discuss:

-How people have different levels of clutter tolerance that can cause conflict

-How...

Do you find the transition into summer to be really stressful to manage? You're not alone! The first few weeks of summer can often feel emotionally bumpy and chaotic to navigate for both parents and kids. Risa Williams talks to Lori Oberbroeckling about managing the start of summer break in a less stressful way so that you can find your fun as a family again.

They discuss:

-Why transitioning into summer can often feel so challenging for kids and parents 

-How kids tend to need some structure and some free time and how t...

Do you sometimes wonder why you get to the end of the day and you haven't completed all the tasks you set out to do? Well, sometimes it's down to something called "invisible tasks" which are either tasks we don't really acknowledge we're doing each day, or invisible pieces of tasks we haven't even considered! Risa Williams talks to time management expert, Doctor Radio show host, and media psychologist, Dr. Jessica Stern, about the idea of invisible tasks and how they can sometimes lead to procrastination or stuck-points.

They discuss:

-How invisible parts of tasks...