Nine to Thrive: The Well-Being Podcast

When was the last time something stopped you in your tracks — not in a stressful way, but in a “wonder” kind of way? If you're struggling to remember, or want to create more moments like this in your life, this episode is for you. One of the most powerful well-being practices available to you requires nothing more than slowing down and paying attention. In this episode, Julie dives into the science (and practice) of everyday awe — drawing on the groundbreaking research of Dr. Dacher Keltner at UC Berkeley — and shares four simple tools for cultivating more awe in your daily life. In this episode: We cover the science of awe — what it actually is, what it does to your brain and body, and why it might be the most underrated well-being tool we have.  The "small self" effect — how awe shrinks self-focused thinking and anxiety and expands our sense of connection and purpose.  The eight categories that most reliably trigger awe — and how to use them to design your personal awe practice.  Why collective effervescence — the awe of shared experience — matters more than ever in a divided world.  Four awe practices to start today: the Awe Walk, the Awe Journal, your personal Awe Triggers, and the 1000 Awesome Things. This week's micro-practice: Take a 10-minute awe walk. No phone. Eyes wide open. Find one thing that makes you go wow — and let it stop you for a moment. Resources mentioned: Awe: The New Science of Everyday Wonder by Dacher Keltner 1000 Awesome Things by Neil Pasricha — www.1000awesomethings.com Greater Good Science Center — www.greatergood.berkeley.edu Thank you for listening. We are so happy you found us. If today's episode added a little wonder or awe  to your day, we would love a five star rating and a review — it helps more people find the show. Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn    Remember, your well-being is the fuel for everything you are and everything you do. 🌿

The Art of Deep Rest — Rethinking Rest, Productivity, and What It Really Takes to Thrive Episode Overview What if rest isn't the obstacle to thriving — but actually the foundation? In this episode, Julie is joined by Megan Megenson, a spiritual strategist and sabbatical coach for small business owners, to explore why so many of us struggle to rest, what real rest actually looks like, and how designing a sustainable rest practice can transform not just our well-being, but the lives of everyone around us. What We Cover in This Episode The cultural story around rest — and why so many of us have inherited the belief that productivity equals worthiness and rest equals laziness. Julie and Megan explore the generational roots of this pattern and how it shows up today in the age of social media and the 24/7 hustle culture. Deep rest as a practice — Megan defines deep rest not as simply collapsing at the end of the day, but as any action that simultaneously regulates the nervous system and recharges the energy battery. Understanding the difference between hyperarousal, hypoarousal, and healthy homeostasis — and why both matter for true restoration. Your personal rest menu — drawing on the research of Dr. Sandra Dalton-Smith, Megan walks through seven categories of rest and why your recipe for restoration will look different from everyone else's: Physical rest Mental rest Spiritual rest Sensory rest Social rest Creative rest Vision as an entry point — why connecting to the vision you have for your life — and asking "how could I make it 10% more beautiful?" — is one of the most powerful starting places for shifting out of hyper-productivity. Alignment vs. misalignment — how to identify where your daily life and work are aligned with your values and vision, where they aren't, and how to begin making slow, intentional shifts. Plus: a closer look at the "shoulds" that quietly drive so much of our busyness. Rest and intuition — why the voice of intuition is always the quietest voice in the room, and how rest creates the conditions to finally hear it. Megan's powerful metaphor: rest reduces the static on the phone line between you and your own knowing. The sabbatical as an act of resistance — why saying yes to deep rest, when you have the privilege to do so, isn't selfish. It's a ripple effect that touches everyone in your life, your work, and your community. If you have been curious about what more rest might look like and feel like, this episode is for you. Remember, your well-being is the fuel for everything you are and everything you do and rest is an essential part of your well-being recipe.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn    About Maegan Megginson Maegan is a spiritual strategist and sabbatical coach who helps small business owners recover from burnout, reconnect with their intuition, and design sustainable ways of working. Her approach blends practical business wisdom, therapeutic insight, and grounded spiritual guidance. A former therapist and group practice owner, Megan experienced a pivotal burnout in 2018 that led her to what she now calls an "emergency sabbatical" — and ultimately to her life's work of guiding others through transformative sabbatical experiences. Where to find her: Subscribe to Maegan's weekly newsletter: https://maeganmegginson.com/newsletter/ Watch Maegan's YouTube series, Let's Go Outside: https://www.youtube.com/@deeply-rested Listen to Maegan's podcast, Deeply Rested: https://maeganmegginson.com/deeply-rested-podcast/ Sabbatical Playbook, Maegan's free sabbatical planning resource: https://www.youneedasabbatical.com/playbook Dr. Sanda Dalton-Smith's 7 Types of Rest: https://www.drdaltonsmith.com/

Spring is here — and she has something to teach us. In this episode, Julie  invites you to step outside and experience one of the most powerful, most accessible, and most underrated well-being practices available to us: time in nature. As the season shifts and the world outside our windows begins to wake up again, this is your reminder that nature isn't a luxury — it's medicine. And spring is rolling out the welcome mat. Drawing on research from positive psychology, environmental science, and neuroscience, Julie explores what actually happens in your brain and body when you get outside — and why even 10 minutes can meaningfully shift your mood, your stress levels, and your sense of connection to something larger than yourself. In this episode you'll discover: The Japanese practice of  forest bathing — and its remarkable documented effects on stress hormones, blood pressure, and immune function. What Attention Restoration Theory tells us about why doing "nothing" outside is actually one of the most productive things you can do for your brain. The science of awe — what it is, why nature triggers it so reliably, and why it's so good for your mental and physical health. Why spring sunshine is literally an antidepressant — and the simple vitamin D truth most of us overlook. The positive psychology practice of savoring — and how to bring it into your time outside so you're not just present in nature but truly receiving it. Your practice this season: Go outside. On purpose. For at least 10 minutes. Leave your phone behind if you can. Find one thing that makes you go "wow." And let spring welcome you back. This week's micro-practice — The Spring Noticing Practice: Once a day, for just two or three minutes, go outside and find one sign of spring that wasn't there last week. A bud. A bird. A change in the light. Let it remind you that things are always changing, always growing, always moving toward more life. Your well-being is the fuel for everything you are and everything you do. Now go outside. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here  

We have more information, more options, and more ways to connect than ever before — and yet so many of us feel adrift. In this episode, Julie explores one of the most essential questions of our time: how do we create meaning and live with purpose when the world feels chaotic and uncertain? Drawing on the work of Viktor Frankl, the PERMA-V framework from positive psychology, and the concept of post-traumatic growth, Julie unpacks why meaning matters so deeply to our well-being — and why it feels so hard to access right now. From constant disruption and information overload to the quiet erosion of shared community and ritual, the meaning crisis is real. But so is our power to do something about it. In this episode you'll explore six practical strategies for making meaning in complex times, including how to clarify your values, find purpose in small daily acts, reframe challenge and suffering, and tell a more empowering story about your life and this moment in history. Key takeaway: Meaning isn't found. It's created. And that creation is available to all of us — starting today. This week's reflection question: What makes my life meaningful right now?   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here  

In this re-shared episode, I have the privilege of having a profound conversation with Kathryn Goetzke, the Chief Hope Officer of the Shine Hope Company. We explore the delicate balance between despair and hope, discussing how individuals can navigate these emotions in a world filled with challenges. Kathryn shares her personal journey through mental health struggles and her mission to teach hope as a skill. Our conversation delves into the importance of understanding hopelessness, the impact of emotional despair, and the necessity of teaching hope to the next generation, especially in today's divisive climate. In this conversation, Kathryn discusses the importance of peer learning among youth, identifying what is in your locus of control and focusing on those things, the cultivation of happiness habits, and the role of social media in shaping emotional well-being. She emphasizes the need for awareness and personal agency in addressing global issues, advocating for local actions that can lead to meaningful change. We also discuss the significance of hope as a teachable skill, as  any age. We spoke about the VIA Character Strengths Assessment in this episode because knowing your strengths and utilizing them are so essential to moving away from despair and towards hope by taking action. I encourage you to take this free,15 minute assessment to build awareness around your strengths and what makes you uniquely YOU.  If you are struggling with cultivating hope these days, this is a must listen episode! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here       About Kathryn Kathryn Goetzke, MBA, is CEO and Chief Hope Officer of The Shine Hope Company, the Author of ‘The Biggest Little Book About Hope‘, podcast host of The Hope Matrix, and Creator of award-winning Hopeful Minds, Hopeful Cities, and Hopeful Mindsets. She is the Founder of iFred, the International Foundation for Research and Education on Hope, established in 2004. Kathryn and her work have been featured at Harvard University, the World Bank, the United Nations, the Kennedy Forum, and more. Kathryn was recently appointed to be a representative at the United Nations for the World Federation for Mental Health and is working to get an International Day of Hope established at the United Nations. You can find out more about Kathryn and her work at The Shine Hope Company and connect with her on LinkedIn.  

In this solo episode, Julie explores one of the most transformative ideas in positive psychology and in our ability to thrive: that our beliefs don't just reflect reality — they create it. Drawing on her own personal story about inherited beliefs around rest and worth, she walks listeners through the science of how beliefs wire the brain, and shares a simple four-step inquiry practice for identifying, questioning, and transforming limiting beliefs into ones that actually serve the life you want to build, based on Bryon Katie’s ‘The Work”. Practice for the Week: Take one belief you're carrying — especially one you inherited rather than consciously chose. Write it down. Take it through the four steps: name it, question it, feel what it costs you, and find the turnaround. Start with one story.  See what happens when you hold it up to the light. Our stories are not facts. And when you change the story you're living in, you change the life you're living. You move from surviving to thriving. Thrivers, you are the author. The pen is in your hand. Here is the link to Byron Katie’s “The Work”   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.

We're living through a period of profound disconnection—from ourselves, from each other, and from any sense of peace. The pandemic, technology, political division, and the World Health Organization's reported rises in anxiety and depression have left many of us feeling fragmented and alone. AND there is a pathway forward. In this episode, Julie sits down with Dr. Diane Dreher, positive psychology researcher, coach, and author of Pathways to Inner Peace, to explore nine powerful pathways drawn from centuries of spiritual tradition and validated by modern science that can help us restore connection, peace, and hope. From mindful presence and community to joy and intuition, Diane offers practical wisdom for navigating these challenging times with resilience and active hope. KEY TAKEAWAYS We've substituted convenience for community: COVID, social media, and digital delivery have broken many of our circles of connection—neighborhood stores, religious communities, face-to-face gatherings—leaving us more isolated despite being more "connected" than ever. Chronic stress keeps us stuck in fight-or-flight: When we're constantly in survival mode, we react instead of respond. Learning to pause, breathe, and shift from the amygdala to presence is essential for problem-solving and connection. 50% of our time is spent doing one thing and thinking about something else: Mindful presence—simply being here now—is the foundation for all other pathways. Start with three deep breaths and one-pointed attention. Micro-moments of connectivity matter: A wave to a neighbor, a kind word to a grocery clerk, or eye contact with a stranger activates our immune system, relieves stress, and creates positive ripple effects in our communities. The nine pathways to inner peace are: Mindful presence, nature, community, meditation, kindness, purpose, intuition, the arts, and joy—all interconnected and reinforcing each other. Joy is an act of resistance: We can acknowledge challenge while choosing joy. Community is essential to individual well-being: We're wired for belonging. Whether it's a book club, meditation group, spiritual community, or study group, connection with others makes us happier, healthier, and helps us thrive. Start with presence: If the nine pathways feel overwhelming, begin with mindful presence. Pause, breathe, and notice beauty around you. Presence opens the door to everything else.   YOUR PRACTICE THIS WEEK Choose ONE pathway from this episode and commit to incorporating it into your life this week. Remember: small changes can have a huge impact. Start with presence, gratitude, or one kind greeting to a stranger.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.   About Diane: Diane Dreher, PhD, PCC, is a positive psychology researcher, coach, professor, and  author of eight books including the best-selling Tao of Inner Peace, and her new book, Pathways to Inner Peace. A Phi Beta Kappa graduate of the University of California, Riverside, Diane has a PhD in Renaissance English literature from UCLA, and a master’s degree in counseling from Santa Clara University. She is a regular blogger for PsychologyToday.com, professor emeritus and associate director of the Applied Spirituality Institute at Santa Clara University, and senior research advisor/lecturer for the Positive Psychology Guild in the United Kingdom.   Where to find Diane: https://www.dianedreher.com/   https://www.psychologytoday.com/us/blog/your-personal-renaissance     https://www.linkedin.com/in/dianedreher/  Purchase her book Pathways to Inner Peace

Ever feel like you're constantly chasing the next achievement, the next milestone, the next thing—thinking that “happiness” lives there?  Like most of us at some time or another, you are on the hedonic treadmill. If you have ever felt like you are on this treadmill, this episode is for you. We explore why we adapt so quickly to the good things in our lives and how our culture keeps us “running in place”. More importantly, we dive into the science-backed strategies that can help you step off the treadmill and cultivate lasting, sustainable well-being. From gratitude and savoring to meaning and connection, discover how to shift from chasing happiness to actually thriving. KEY TAKEAWAYS The hedonic treadmill is real: Research shows we quickly adapt to both positive and negative life events, returning to our baseline happiness—which keeps us chasing the next thing. 40% is within your control: While 50% of happiness is genetic and 10% is circumstances, a full 40% is determined by your intentional activities and choices. Shift from hedonic to eudaimonic well-being: Instead of chasing fleeting pleasure, focus on meaning, purpose, growth, and connection for more sustainable satisfaction. PERMA-V is your blueprint: Positive emotions, Engagement, Relationships, Meaning, Accomplishment, and Vitality are the building blocks of flourishing. Six practical strategies: Practice gratitude, savor the good, prioritize experiences over things, cultivate relationships, find meaning and purpose, and practice mindfulness. Reframe your relationship with "more": It's not about stopping growth—it's about wanting more while knowing you're already enough. YOUR PRACTICE THIS WEEK: Choose one strategy from this episode and commit to it for seven days. Notice what shifts. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.

What if you approached your own life with the same strategy and intention as a major global exec or a brand launching a major campaign? In this conversation, Julie will sit down with reputation strategist and communications advisor Kate Haranis to explore how the principles of PR can be powerful tools for personal transformation.   Kate will share why narrative matters not just in business, but in how we show up for ourselves. Together, they'll unpack how to identify the old scripts holding you back, reframe your story with clarity and compassion, and activate the kind of visibility that feels authentic, not performative.   Whether you're in a career pivot, navigating burnout, or simply craving more alignment, this episode will help you get intentional about the story you’re telling to yourself and those around you. Because it IS possible to be intentional and still stay true to yourself.   At the end of the episode, we make reference to Byron Katie’s “The Work”. Here is a link to her four powerful questions that help you to get curious about the stories you tell yourself.    Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.   About Kate:   Kate Haranis is a reputation strategist and strategic communications advisor. As founder of Haranis & Company, she helps executive leaders and organizations—especially in technical and highly-regulated industries—build reputational capital and communicate more clearly.   Throughout a career spanning nonprofits, private agencies and the Fortune 500, Kate has led national media campaigns, developed high-impact content for C-suite leaders, and advised clients ranging from social impact startups to global health innovators.   Her expertise lies in understanding the intersection of what matters most to her clients and what matters most to their audiences, creating narratives that lead to action without pulling leaders away from the work in their zone of genius that only they can do.   Clients describe her as a “secret weapon" and say she "doesn't just help us sound better, she actually makes us better."   Kate also serves as chair of a Massachusetts state agency focused on preventing child abuse and is a recognized leader in civic advocacy and organizational leadership. At the heart of her work is a simple belief: everything is storytelling.   You can find out more about Kate here:  www.haranisandco.com,  www.linkedin.com/in/kateharanis

This is our final episode of 2025! We're taking a break over the holidays and will return mid-January with new episodes, guests, and conversations about thriving and flourishing. In this episode, Julie shares her year-end practice for 2025—a powerful framework for looking back with awareness, taking stock of where you are, and looking ahead with intention to create the 2026 you want. What You'll Explore: Movement 1: Looking Back - The Inventory Reflect on what surprised you, when you felt most alive, and what you learned about yourself. Dive deeper with an energy audit, values clarification, positivity portfolio, growth mindset inventory, and connection audit. Movement 2: Taking Stock - The Integration Bridge reflection and planning through hope mapping, meaning-making, completion and release, and identifying what has momentum. Movement 3: Looking Ahead - The Intention Envision your life for 2026, get curious, create your positivity plan, use Stop/Start/Continue, and set implementation intentions. Download the Free Worksheet: Your 2026 Positivity Plan based on Barbara Fredrickson's research on the positivity ratio for human flourishing.  Download HERE Be sure to make a COPY. Episode Tips: Grab a notebook—this episode is full of reflection prompts Take it one section at a time, maybe one per day This isn't about perfection—it's about awareness, intention, and attention Wishing you a happy, healthy holiday season filled with peace, love, joy, and all the things that help you thrive. See you in 2026!

For thousands of years, people have gathered during the darkest time of year to celebrate light, warmth, and the promise of renewal. Our winter holidays—whether Christmas, Hanukkah, Winter Solstice, or Kwanzaa—originated as acts of hope about what would be, not celebrations of what was.   In this episode, we're reclaiming that ancient tradition of hope for modern life. You'll discover what hope actually is (hint: it's not wishful thinking), why the holidays can deplete it so quickly, and most importantly, how to actively build it this season.   WHAT YOU'LL LEARN:   The three essential components of real hope Why the holidays challenge hope—from expectation overload to loss of agency How to create a "Holiday Hope Map" with concrete pathways forward Practical strategies for moving from obligation to intention this season How hope connects to every dimension of well-being and helps you thrive   KEY TAKEAWAY: Hope isn't something you wait for—it's something you build. This episode gives you the tools to stop surviving the holidays and start shaping an experience that actually nourishes you. Ready to bring more hope, less stress to your holiday season? Listen to this episode and discover how to harness hope in this season. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.

The holidays can feel like a tug-of-war between expectation and reality. In this episode, Julie is sharing nine evidence-based practices to help you approach the season with intention rather than obligation, and presence rather than perfection. These aren't more things to add to your overwhelm—they're permission slips to create a holiday season that actually brings you more joy, a greater sense of peace, and avenues for deeper and more meaningful connections.. The 9 Practices: Morning light ritual Subtraction over addition Boundary-setting as gift-giving Possibility thinking The healing power of nature Strategic empathy Savoring micro-moments Community through genuine listening Well-being as fuel, not finish line Your well-being isn't something that comes after the holidays are over, or after your work or caretaking is done. It's actually the FUEL that allows you to show up fully for the moments and people that matter most.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.  

What if the path to your goals isn't about adding more—it's about subtracting what's in the way? As we approach the end of the year, most of us are thinking about what to ADD: more workouts, more meditation, more productivity. But research shows we have an "addition bias"—we instinctively solve problems by adding rather than removing, even when subtraction would be more effective. In this episode, we explore: Why we default to addition (and why subtraction feels like giving up) Four key areas worth subtracting: narratives, distractions, behaviors, and physical clutter The science behind why less actually helps you accomplish more Real examples of people who reached their goals through subtraction, not addition A simple practice to start subtracting this week Your brain has limited processing capacity. Every choice, notification, and commitment takes up mental bandwidth. When you remove the noise, what's essential becomes clear. This week's challenge: Identify ONE thing to subtract. Just one. Notice the space it creates and what emerges. Remember: The trees are about to show us how lovely it is to let go. Subtraction isn't about deprivation—it's about discernment. Sound interesting? Take a listen and then explore what subtraction might look like for you. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here.

Is pursuing happiness frivolous when there's so much suffering in the world? Science says it's exactly what we need most. In these complex and divisive times, we need all of our resources available to be the agents of change for creative solutions, people who see possibilities (not just pitfalls) and can hold multiple perspectives to build bridges, instead of walls. Here are a few highlights that we cover in today’s conversation. Why 40% of your happiness is within your control (and how to use it) The two types of happiness and which one creates lasting wellbeing How positive emotions literally broaden your thinking and problem-solving abilities Why happy people are more effective at creating change and building connections The contagion effect: your happiness spreads up to three degrees of separation Evidence-based practices: gratitude, kindness, connection, movement, and meaning Choosing happiness isn't selfish—it's strategic. It gives you the emotional and cognitive resources to show up fully and create sustainable change. Your happiness matters, not just for you, but for everyone around you. This episode is for everyone who is seeking a little more happiness in this season. Here is the link for our October 29th Workshop Cultivating Optimism, Shifting Mindset and Building Resilience in Complex Times. ALL ARE WELCOME   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

In this milestone 50th episode, Julie explores how understanding and using your character strengths can actually rewire your brain's natural negativity bias. She explains the neuroscience behind why we focus on what's wrong and how positive psychology offers a powerful counter-practice. Our brain is wired with an over active threat detection system from a time when it was essential to be able to detect dangers like tigers and bears that literally threatened our survival.  We're no longer running from tigers, but our brains still treat critical emails like life-or-death threats. Ancient software, modern problems. In the late 1990’s Martin Seligman introduced the concept of Positive Psychology. After traditional psychology had focused on what was “wrong” with us for the last 100 years, positive psychology asked the question, “What if we focused on what is “right” with us?” A more balanced approach included both addressing challenges AND actively cultivating what is strong, good and meaningful in your life. We all have 24 character strengths (see link to assessment below) and in this episode we explore how knowing, naming and using our strengths actually rewires our brain to get out of the negative feedback loop and build resilience and self-efficacy. The Mindset Shift From: "What's wrong with me?" → "What's strong in me?" "I'm not good enough" → "Here's what I'm good at" "I can't handle this" → "Here's how I can use my strengths in this situation" Not About: Ignoring weaknesses Pretending problems don't exist Fake positivity About: Approaching life from strength instead of deficit Building genuine confidence that says "I've got resources" Changing the conversation from what's broken to what's possible This Week's Challenge Identify one signature strength Use it intentionally in a new way Notice what happens - notice the ripple Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here Resources Mentioned: VIA Character Strengths Survey (free): viacharacter.org Martin Seligman's work on positive psychology Rick Hanson's "Velcro vs. Teflon" brain concept Recommended Reading: Authentic Happiness and Flourish by Martin Seligman Hardwiring Happiness by Rick Hanson StrengthsFinder 2.0 by Tom Rath  

In this episode, Julie explores why saying "no" can be so transformative. She explores saying no as an act of honesty and self-respect, examining the cultural programming and neuroscience behind our people-pleasing patterns.  The Cultural Programming We come by our people pleasing honestly, Since the time we were little, we have been rewarded for being good and compliant. Today, in our culture that rewards busyness and responsiveness, it is hard to break the pattern. "Good" children are compliant children Gender-specific messaging: women socialized to accommodate, men to always "step up" Busyness culture makes boundaries feel like laziness Result: Adults who equate worth with usefulness The Neuroscience of No We can’t ignore our biological wiring. We fear rejection when we say no. We hear that we will be ostracized for not being a “team player” or not helpful or worse, seen as selfish. Yet, the research shows that the reality is that most people move forward just fine when we say no. The Cost of Disappointing Yourself What happens when we put everyone else’s needs before our own? Each grudging yes sends the message that your needs don't matter, leading to: Eroded self-trust and lost preferences Physical symptoms: anxiety, depression, autoimmune issues Loss of authentic self under layers of compliance Core Limiting Beliefs From the time we were young, we developed core beliefs that continue to impact how we show up today. Here are a few that can cause us to say yes when we want to say no. The Worthiness Wound: Love is conditional on being useful  The Safety Story: Conflict equals danger  The Good Person Mythology: Good people are always available  The Responsibility Trap: You're responsible for others' emotions Rewriting the Narrative Only we have the power to rewrite these narratives. It is not going to happen overnight! Here are a few to get started with. From: "I must be needed" To: "I choose to contribute" From: "Conflict is dangerous" To: "Conflict is information" From: "Good people have no needs" To: "Good people honor their needs" The Ripple Effects of Healthy Boundaries People respect your time because you respect it Your "yes" becomes more powerful and meaningful You model healthy behavior for others Creates space for authentic relationships Practical "No" Scripts - Here are a few favorites Begin to practice with a “low risk” no.  "That doesn't work for me"   "I can't take on additional projects right now"   "Thanks for thinking of me, but I can't make it"   "I love you and I can't do that right now" Remember, no apology or elaborate excuse needed - just clear, kind boundary statements. This Week's Challenge Practice one "clean no" Ask: What would you say yes to if you said “no” more often? Remember: Boundaries improve with practice Thrivers, boundaries aren't selfish - they're gifts that create space for genuine connection and mutual respect. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

In this episode, Julie explores the hidden stories that hold us back at work and in life with business strategist Katherine Danesi, diving into unconscious narratives and commitments that keep us stuck despite our conscious desires to grow and thrive. Many of us have heard Carl Jung’s famous quote… "Until you make the subconscious conscious, it will direct your life and you will call it fate.”Today, we explore how unconscious narratives—usually created in childhood for valid safety reasons—become unconscious commitments that sabotage our adult goals. What are Conscious Desires vs. Unconscious Commitments? Conscious desires: The goals we articulate (work-life balance, business growth, better boundaries) Unconscious commitments: The underlying patterns revealed by our actual results Key insight: "Having is evidence of wanting" - our results show what we're unconsciously committed to. What is often happening is that there is a gap between “want” and “willingness”. Here is the distinction: Want: Your conscious goal Willingness: Your readiness to do what's required to achieve it Many people have the want but lack willingness to face the discomfort of change. So how do you uncover your narratives?  Here are some good questions to ask yourself: "What's your story/narrative around that?" "How does this pattern serve you?"  “How does this pattern not serve you?” "Is this story true? How do you know?" "Who are you when you believe this story?" These unconscious commitments were often adaptive patterns that we learned a long time ago that were essential in childhood and necessary for us to feel safe, secure, loved and accepted. They worked really well in their original context but they limit us now as the context of our lives has changed. So how do we move from Unconscious to Conscious? Name it: Identify the unconscious narrative Understand how it served you: Recognize its original protective function Assess current relevance: Determine if it still serves your adult goals Choose consciously: Decide what to do with this awareness The goal is not to eliminate these parts of yourself—it is to develop conscious choice about when and how they show up. This Week's Challenge Identify one area where you say you want something but your results suggest otherwise. Ask yourself: What's my story around this area? How might this pattern have served me in the past? What would be possible if I brought this unconscious commitment into consciousness? Making unconscious narratives conscious is essential for thriving.  It allows for greater awareness and authenticity, vulnerability in relationships, forward movement toward goals, and clearer vision of purpose. Remember, name it to navigate it Thrivers!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   More about Katherine Katherine is a business strategist and coach who helps creative founders simplify, scale, and realign their businesses — without burning out or starting over.  Known for her ability to cut through the noise and overwhelm, Katherine brings clarity to businesses that have become bloated, overcomplicated, or just out of sync. Her clients are fully booked but stretched thin, ready for growth but unsure where to start. Part strategist, part thought partner, she combines sharp business acumen with emotional intelligence and a gift for designing structure that actually fits. Before launching her coaching practice, she spent nearly 20 years leading teams and scaling growth inside Fortune 500 companies and startups. She’s been helping founders build profitable, sustainable businesses for over a decade — because structure isn’t about control, it’s about freedom.   https://www.katherinedanesi.com/ https://newsletter.katherinedanesi.com/ https://www.linkedin.com/in/katherinedanesi/ https://www.instagram.com/katherinedanesi/

In this solo episode,  Julie Fischer explores the critical role of empathy in every area of our lives, from leadership and professional growth to personal well-being. There has been an alarming decline in empathy levels over the past 30 years, and it makes sense… the rapid rise in digital communication, living in “echo chambers” of like-minded people, fierce individualism are three of key factors that researchers find contributing to this steep decline. Julie breaks down the three types of empathy—cognitive, emotional, and compassionate—and offers practical strategies for enhancing empathy in each of these areas, as well as in everyday life. The good news is that empathy is a learned skill and one that can be practiced every day to foster greater connections and stronger relationships.   If you have noticed that empathy has declined in your life and in your world, check out this week’s episode for practical tools and strategies to strengthen your empathy muscle!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

Soulful Listening in a Noisy World with Terri Lonowski In our increasingly noisy world filled with distractions and divisiveness, we've lost the art of truly listening. Julie sits down with Terry Lenowski, founder of Soulful Listening, to explore how we can reconnect through deeper, more intentional listening practices. We are living in a listening crisis -50% of Americans experience loneliness - equivalent health risk to smoking 15 cigarettes daily -We've moved from "listening to understand" to "listening to respond" -Technology and busyness have eliminated traditional connection spaces (family dinner table) -We're in "talking and waiting to talk" mode rather than truly connecting The Five Elements of Soulful Listening 1. Self-Care Includes how we talk to ourselves, emotional intelligence range, movement, nutrition, and sleep 2. Becoming Fully Present Getting into your body through intentional breathing Listening to your body's wisdom and signals 3. Quantum Listening "If active listening and empathy had a love child" Listening with all five senses and beyond 4. Inspired Action Taking action based on insights gained, with no strings attached 5. The Feedback Loop Letting people know you're taking action on their behalf Key Insights On Curiosity vs. Being Right Ask yourself: "Do I want to be right, or do I want to be in relationship?" Enter conversations without preconceived outcomes Come with curiosity about your own beliefs and others' perspectives Practical Tips for Better Listening Use "Tell me more" as a bridge phrase when triggered Ask for clarification: "What I heard you say was... is that what you meant?" Practice on low-stakes conversations first Start with listening to yourself through meditation, journaling, or quiet reflection When we truly listen - to ourselves and others - we create the deep connections essential for thriving. If you want to improve your listening skills, check out this episode! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here. -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Terri Terri is the founder of Soulful Listening®, is a heart-centered communication visionary, inspiring change worldwide through keynotes, thought-provoking articles, podcasts, work with leaders, and more! Terri embodies warm, deep connection, inspired by her Grandma Helga.  Her holistic five-element approach supported by neuroscience, sets the stage for resolving communication breakdowns and igniting untapped potential, in the workplace and beyond.   She is a TEDx Speaker with nearing 200K views; a featured author in “The Gifts of Pain”; past chair of the American Counseling Association Foundation, representing over 50,000 professional counselors; and has led human-centered design teams to showcase Workforce Innovations at The White House, twice. Terri is also an alumnus of top tiered leadership training at icons like The Disney Institute and Franklin Covey. To learn more visit https://soulfullistening.com and follow Terri on LinkedIn, Instagram, and YouTube. Watch her TEDx Talk here: https://www.youtube.com/watch?v=tHvsxN0dHiY    

Episode Overview Julie explores how our ancient threat-detection system impacts modern life and shares a powerful mind shift: asking "What if it all works out?" instead of defaulting to worst-case scenarios. Key Concepts Our Evolutionary Wiring Negativity Bias: Brains give 5x more weight to negative information Survival Mechanism: Ancestors who constantly scanned for threats survived The Amygdala: Brain's "smoke detector" triggering instant stress responses Modern Mismatch: Ancient system treats emails like charging tigers Broaden-and-Build Theory (Barbara Fredrickson) Negative emotions narrow focus (good for immediate threats) Positive emotions broaden awareness and build lasting resources Creates upward spiral: More resources → more positive emotions → broader thinking What Changes When We Shift Energy: Stop depleting resources preparing for the worst Growth: More likely to take risks and pursue opportunities Relationships: Show up with curiosity rather than defensiveness Decisions: Choose from expansion, not just avoiding pain Practical Applications Daily Practices: Morning prompt: "What if it all works out?" Before meetings: "What if this leads to something good?" Before difficult conversations: "What if they're more understanding?" The Balance: Not denying reality—balancing threat-detection with possibility-thinking This Week's Challenge Ask daily: "What if it all works out?" Scan for opportunities, not just threats Imagine multiple positive possibilities Key Takeaway This scientifically-backed strategy builds internal resources needed to thrive. Simple mind hack, profound impact.

In this episode of Nine to Thrive, Julie and Taylor Harrington explore the profound importance of community in our lives. They discuss how humans are innately wired for connection, the challenges of building community in today's divisive world, and the role of technology (both in the way it can enhance and hinder) in fostering relationships. Taylor shares her personal journey into community building and offers practical and simple steps for listeners to cultivate community in their own lives. They explore the need for curiosity, shared purpose, and intentionality in creating meaningful connections and building sustainable communities   From Julie: There are two concepts that we talked about that I want to mention here and that is the concept of “Minimum Viable Gathering” or MVG which is simplifying how we gather and lowering the effort of hosting and expectation of attendance with the belief that whoever shows up will create a great gathering and "Sonder"  refers to the profound feeling of realizing that every other individual you encounter has a life as complex and vivid and messy and magnificent as your own, with their own thoughts, experiences, and stories unfolding simultaneously. I like to think of this as giving other people permission to be human and actually finding the joy in that!   If you are feeling disconnected and yearning for more belonging and more community, check out this episode. I am always looking for ways to build more community so email me if you want to chat at [email protected]   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.   Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Taylor: Taylor Harrington is a community experience designer, speaker, and the biggest cheerleader for spending more time doing what you love and making your big dreams happen. She’s the Head of Community at Dreamers & Doers, a highly curated, award-winning community and PR Hype Machine™ that amplifies extraordinary women entrepreneurs and leaders. Taylor began her career working alongside best-selling author and marketing legend Seth Godin. She’s led 500+ workshops and gatherings, guested on 40+ podcasts, and hosted three of her own. A big believer in showing up with intention, Taylor teaches founders how to use LinkedIn to build genuine relationships and share their ideas authentically. She also serves on the board of NYU’s Initiative on Purpose and Flourishing. Follow her on LinkedIn Links to books/articles we talked about:   The Art of Gathering by Priya Parker   Marina Keegan - her first publication on the Opposite of Loneliness and the book of essays   The Dictionary of Obscure Sorrows link

It is July 1st and we are midway through 2025! In this episode, Julie re-shares her mid-year ritual and the questions she asks herself to review, realign and reset. Reflecting on progress, celebrating wins and learning from our successes and setbacks is an essential part of our growth, along with staying open to new possibilities, and a willingness to adjust our goals if need be. Here are the questions I am asking myself this week: Am I prioritizing myself? Am I doing all the things that I know support my mental and emotional wellbeing? For me those are my morning routine, moving my body, making time for authentic connections, and doing work that is purposeful and meaningful? Next, How do I feel in my body? What is my energy level? Am I feeling energized these days or depleted? Am I sleeping and moving my body in ways that support feeling good? I have a couple minor injuries right now…What are the activities that are feeling most in service to me in this season? Finally, does my work and how I am showing up in all aspects of my life support my big P purpose, which is the impact you want to make in the world.  After I do that inventory,  I sit with the goals that I set out in January.  Which goals am I on track to achieve by the end of the year? Are there any goals that I am struggling with or have not yet started? If there are, what is happening? Which leads me to  Are my current goals still relevant to my overall vision and long-term objectives? Have any of my priorities changed since the beginning of the year? Do any of my goals need to be adjusted or redefined to better align with my current situation? What resources (time, money, skills) have I used effectively to work towards my goals? Are there any additional resources or support I need to achieve my goals? How motivated do I feel about each of my goals? What successes and milestones have I celebrated this year? What have I learned from both my successes and my setbacks? What specific actions have been most effective in progressing towards my goals? What new actions or strategies can I implement to enhance my progress? Are there any habits or routines I need to change to better support my goals?   And here is where I get really excited.... What are my top priorities for the next six months? What do I want to keep doing? What do I want to stop doing? What do I want to start doing? How can I maintain momentum and stay focused both on my goals? What will success look like for me at the end of the year?   Check out this episode for all the tools you need for YOUR mid-year check in! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here  

In this episode, Julie talks about the profound benefits of spending time in nature, including enhancing our mental, emotional, spiritual and physical well-being. Julie shares a couple scientifically proven “natural” well-being hacks she has been experimenting with including getting out in natural sunlight in the first hour of waking, putting my barefeet in the grass on a daily basis and taking advantage of the seasonal opportunities to get outside. Here is what is indisputable…engaging in nature reduces stress, improves cognitive function and fosters emotional resilience.   If you are feeling like you want to add something to your well-being recipe in this summer season, this episode is for you. It’s simple and it’s FREE!  Let me know what brings you outside this summer!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here  

In this episode of 9 to Thrive, host Julie talks with transformational coach Alexandra Howard to explore the concept of aliveness. They discuss the importance of living fully in a world that often promotes disconnection and mere surviving, while we want to be thriving.  Alex shares her personal journey towards understanding aliveness, emphasizing that it is a skill that requires intentional practice. Their conversation delves into the four pillars of aliveness: energy, presence, voice, and action, highlighting the need for energy management and the significance of being present in the moment. They also address the challenges posed by digital distractions and the importance of emotional fluency in navigating difficult emotions.  They discuss the importance of building the muscle of mindfulness, owning one's truth without filtering, and the necessity of taking action to create clarity in life. The conversation emphasizes the need to cultivate a zone of aliveness, where individuals can thrive by being present and connected to their true selves. Practical strategies for fostering this aliveness are shared, including daily check-ins, setting boundaries, and swapping coping habits for connecting habits.   If you feel like you are simply surviving and really want to be thriving, check out this conversation today!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Alex: Alexandra Howard is a transformational coach, keynote speaker, and social impact leader who helps high-performing humans come alive and thrive — not as the polished, over-functioning version, but as their steady, rooted, and unapologetically whole selves. With over 20 years of experience working at the intersection of personal growth, leadership, and relational well-being, Alexandra has guided top-tier leaders, creatives, and caregivers through real, sustainable transformation — especially those who’ve spent years saying “I’m fine,” while quietly running on empty. She’s the founder of Mind, Mood ALIVE! and the creator of the Zone of Aliveness™ — a practical, embodied framework that helps people reclaim their energy, presence, voice, and agency. It’s rooted in nervous system science, emotional literacy, mindfulness, and bold, grounded action — and it’s all about helping people cross what she calls the Aliveness Threshold and start living, leading, and relating from a place that actually feels sustainable and true. Connect with Alex on LinkedIn Check out her work at Mind Mood Alive  

In this episode, I explore the challenges of staying present in a world filled with distractions. When I recorded this last week, I was days away from my daughter’s wedding and I realized how much the “to-do’s” and worries were taking me out of the present moment. So listen today as I share the neurological impacts of attention fragmentation, the dopamine addiction cycle, and how anxiety thrives in the gaps of our attention. I also offer practical tools and techniques to ground yourself in the present moment, and emphasize the importance of savoring experiences and being fully engaged in our lives.   Sign up for my newsletter if you are interested in getting more tips, tools and strategies on creating more presence and a greater sense of well-being in your life.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here  

In this episode of Nine to Thrive, Julie dives into the concept of learned helplessness with Dr. Mira Brancu, exploring its implications in today's divisive climate. What is learned helplessness?  Learned helplessness is a psychological concept originally identified by psychologist Martin Seligman in the 1960s. It describes a condition where individuals believe they have no control over their situation and that whatever they do is futile. As a result, they stop trying to change their circumstances, even when opportunities for change become available. Mira and I delve into how learned helplessness manifests in individuals, particularly in high-performing individuals, and the importance of taking action to combat feelings of helplessness. Dr. Brancu shares her personal experiences and insights on resilience, agency, and the significance of small actions in fostering change.  We talk about the importance of emotional awareness,  community engagement, overcoming hopelessness, taking action, and the power of curiosity and compassion as tools for overcoming feelings of powerlessness and fostering change. We share some of our own stories of how individual actions can contribute to collective well-being,  and how living from a place of intention is where it begins. We need to” be” what we want to “see” in our families, our communities, our workplaces and our world.   If you have been feeling stuck and overwhelmed by the “news of the day” this episode may  just be the catalyst for change you are looking for!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Dr. Mira Brancu   Dr. Mira Brancu is a consulting and coaching psychologist who specializes in leadership identity development and building adaptive, high-performing teams. She is also an Associate Professor at Duke University, author of the Millennials Guide to Workplace Politics and companion workbook, a Psychology Today columnist, and host of The Hard Skills live show and podcast. Some of her specialties include working with leadership “misfits,” politics, upheaval, and transitions. Her award-winning social impact firm, Towerscope, empowers and elevates leaders and teams within disrupted and complex learning and innovation industries.    Check out her work on her website Connect with Mira on LinkedIn.

In this episode of Nine to Thrive, I am reflecting on the profound impact of divisiveness on our well-being.  What is happening? There is an epidemic of disconnection with shrinking social circles, increased loneliness, and the psychological toll of constant anxiety and hypervigilance. There are also interconnected struggles stemming from divisiveness, such as relationship strain, identity threat, and compassion fatigue. Let’s face it. Life feels like a lot lately. Here is the thing….We aren’t going to improve our well-being without intentional interventions. In this conversation I share thoughts on the importance of taking action to break the cycle of divisiveness through individual practices, community engagement, and fostering meaningful connections. The episode concludes with practical steps listeners can take to enhance their well-being and contribute positively to their communities.   If you are feeling the fatigue of the divisive world we are living in, check this episode out!   If you are interested in learning more about having structured conversations around divisive issues check out these organizations: Living Room Conversations Braver Angels   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

In this episode of Nine to Thrive: The Well-Being Podcast, I have the pleasure of discussing the pervasive issue of imposter syndrome with Dr. AJ Lauer, an expert in diversity, equity, and inclusion and author of the book My Monster Mungo: A Story About Imposter Syndrome. (The research says that 82% of us have experienced imposter syndrome at some point in our lives!) We explore the origins of imposter syndrome, its impact on high achievers, and the various types of imposters.(YES, they come in several flavors!)  Dr. Lauer introduces the concept of the 'imposter monster' and shares insights on how community influences and personal experiences shape our perceptions of competence. Our conversation also delves into the compensatory behaviors that individuals adopt, particularly those with neurodiverse backgrounds, to navigate their feelings of inadequacy. In this conversation, AJ Lauer, EdD, and I explore the profound impact of early education on self-perception, the challenges of focusing in a high-achieving academic environment, and the importance of nurturing creativity and curiosity.  We also talk about the narratives we internalize about ourselves, the significance of befriending our inner critic, and the role of self-compassion in overcoming feelings of inadequacy.  Check out this episode if you want to learn more about “redefining” competence and the value of sharing our imposter stories to foster connection, empathy, compassion and understanding Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Dr. AJ Lauer   With over 2 decades of experience in diversity, equity, and inclusion (DEI) work, 10+ years developing the future science and technology workforce, and multiple publications on DEI in STEM, Dr. AJ Lauer is a leading expert on workforce development in science and technology fields.   Dr. Lauer regularly coaches professionals at the executive level on how to create more inclusive and productive workplaces. Her 1:1 clients have held leadership roles at Amazon, Stitch Fix, The Ohio State University, Cornell University, and the National Center for Atmospheric Research..   Her new book, My Monster Mungo: A Story About Imposter Syndrome, uses relatable characters, humor, and engaging illustrations to present a fresh new way to think about the dreaded imposter syndrome — your Imposter Monster. Check out her work on her website Connect with her on LinkedIn 

In this episode of Nine to Thrive: The Well-Being Podcast, I have the privilege of engaging in a deep conversation with Carolina Lasso about human flourishing, exploring its significance in positive psychology, in our work, in our lives and in our world.  We discuss the journey to understanding flourishing, the importance of pausing and being present, and practical tools like the STOP method to manage triggers. Our conversation emphasizes our need for attention in a distraction-filled world and the practices that help us to cultivate a fulfilling life. In this conversation, we explore various themes related to personal growth, creativity, and the importance of self-compassion and purpose. We also touch on the significance of creating focused time for creativity, experimenting with different personal growth practices, and the transformative power of curiosity and perspective. We couldn’t explore flourishing without a conversation that delves into fixed versus growth mindsets, the necessity of self-compassion, (or as I say, “giving ourselves permission to be human”) and the evolving nature of purpose in our lives. And, we explore the interconnectedness of individual well-being and collective flourishing. If you have felt like you are languishing in these complex times or want to have a bigger tool shed of practices to thrive and flourish, this episode is for YOU! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Carolina:   Carolina Lasso is the author of the Amazon #1 bestseller, The Path to Flourishing: Seven Principles for a Joyful, Fulfilling, and Purposeful Life, and the founder of the personal development platform, Plenari. Passionate about creating practical tools to help people flourish, Carolina combines her business background with her dedication to personal development as a teacher, marketer, coach, and consultant. She holds a bachelor’s degree in International Business from the University of Maryland and an MBA from New York University. She has worked as a marketing leader at SIY Global, the Search Inside Yourself Leadership Institute, Google, American Express, and Telemundo. Carolina is a certified emotional intelligence, mindfulness facilitator, and Life Purpose Coach.  Check out her website for more information and to connect with her.

In this episode of the 9 to Thrive Wellbeing Podcast, I have the chance to discuss the importance of simplification in chaotic times with MCC Coach Merideth Melberg. We explore how simplifying various aspects of life can lead to greater agency, inner steadiness, and overall well-being. Meredith shares her journey to coaching, the power of simplicity in achieving homeostasis, and practical strategies for incorporating simplification into daily routines. Our conversation emphasizes the significance of quiet moments, personal agency, and the small changes that can lead to thriving in a complex world.   If you are yearning for more simplicity and tools to help you thrive in these chaotic times, check out this episode!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here     About Merideth:   Merideth Mehlberg helps business leaders unlock greater career satisfaction and elevate their leadership impact. With over 20 years of experience coaching, facilitating, and training, she brings a pragmatic, action-oriented approach grounded in real-world insights from working alongside professionals at all levels.   Passionate about helping leaders thrive, Merideth coaches individuals and partners with organizations that invest in their management teams to boost leadership effectiveness and strengthen their brand promise. She specializes in leadership development, career fulfillment, and helping professionals reach their full potential through programs on advancement and the coach-leader mindset.   A Master Certified Coach (MCC)—the highest credential in the coaching industry—Merideth also serves as the Bay Area Chapter Chair for the UCLA Anderson CEO Forum and a Core Guide for Chief’s San Francisco Club. She is the author of Your Finest Work: Career Fulfillment in a Complicated World (Livelyhood Press, October 2023).   Connect with Merideth Merideth Mehlberg Group, LLC  or on LinkedIn   Check out her book Your Finest Work: Career Fulfillment In A Complicated World    

In this episode, I have the privilege of having a profound conversation with Kathryn Goetzke, the Chief Hope Officer of the Shine Hope Company. We explore the delicate balance between despair and hope, discussing how individuals can navigate these emotions in a world filled with challenges. Kathryn shares her personal journey through mental health struggles and her mission to teach hope as a skill. Our conversation delves into the importance of understanding hopelessness, the impact of emotional despair, and the necessity of teaching hope to the next generation, especially in today's divisive climate. In this conversation, Kathryn discusses the importance of peer learning among youth, identifying what is in your locus of control and focusing on those things, the cultivation of happiness habits, and the role of social media in shaping emotional well-being. She emphasizes the need for awareness and personal agency in addressing global issues, advocating for local actions that can lead to meaningful change. We also discuss the significance of hope as a teachable skill, as  any age.   We spoke about the VIA Character Strengths Assessment in this episode because knowing your strengths and utilizing them are so essential to moving away from despair and towards hope by taking action. I encourage you to take this free,15 minute assessment to build awareness around your strengths and what makes you uniquely YOU.    If you are struggling with cultivating hope these days, this is a must listen episode! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Kathryn   Kathryn Goetzke, MBA, is CEO and Chief Hope Officer of The Shine Hope Company, the Author of ‘The Biggest Little Book About Hope‘, podcast host of The Hope Matrix, and Creator of award-winning Hopeful Minds, Hopeful Cities, and Hopeful Mindsets. She is the Founder of iFred, the International Foundation for Research and Education on Hope, established in 2004. Kathryn and her work have been featured at Harvard University, the World Bank, the United Nations, the Kennedy Forum, and more. Kathryn was recently appointed to be a representative at the United Nations for the World Federation for Mental Health and is working to get an International Day of Hope established at the United Nations.   You can find out more about Kathryn and her work at The Shine Hope Company and connect with her on LinkedIn.  

In this episode, Sally Wolf (back by popular demand) and I delve into the concept of post-traumatic growth, exploring how individuals can experience positive psychological changes and growth following trauma. We have all heard of post traumatic stress or PTSD but most have not heard of the other end of the continuum, post traumatic growth, which is defined as a psychological phenomenon where individuals experience positive changes and transformations in their lives following a traumatic event.   We talk about Sally's personal journey through cancer, the importance of building resilience, and how the choices we make in the face of adversity can actually set us up to become stronger than we were before the trauma or hardship. We talk about the significance of finding meaning in trauma, the power of “yet”, and the role of advocacy for ourselves and then others can have a huge impact on our personal growth. We explore how emotional regulation and present moment awareness can lead to personal growth and the building of psychological and (physical) muscles. We also talk about the significance of community and connection in thriving through adversity, highlighting the power of shared experiences and the meaning we can derive from them. This episode came about from feedback from you, our listeners!   If you are interested in growing through what you go through, this is a must listen episode!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Sally:   Sally Joy Wolf is a corporate wellbeing advisor, patient advocate and keynote speaker who empowers and inspires others to flourish. Her work integrates her studies at Harvard (AB, psychology) and Stanford (MBA, MA Education), her certifications in positive psychology, coaching, resilience, and meditation, and her lived experience with metastatic breast cancer. Her talks and workshops integrate themes such as meaning and purpose, post-traumatic growth, and authentic and vulnerable leadership.    Earlier in her career, Sally spent two decades as a media executive. At Time Warner, she led multicultural business strategy across HBO, Turner and Warner Bros. and created and launched OneFifty, a content incubator for innovative, diverse storytellers. A former camp counselor, Sally still passionately brings childlike wonder, creativity, and community into everything she does, most especially her adventures with her nephew and nieces.   Sally is a LinkedIn Top Voice whose advocacy and work have been featured in places such as Cosmopolitan, Oprah Daily, Allure, The Independent, Glamour, Netflix, Health, Entrepreneur, Good Morning America, CBS New York, and All There Is with Anderson Cooper. Her advocacy has also taken her to both Capitol Hill and The White House. To follow her work, find her on LinkedIn, IG, and her website.   If you want to check out the beautiful song that Francis sang for Sally, you will find it here  

In this episode, Isabelle Labbe and I explore the themes of setting intentions and goals for the new year, understanding our patterns and narratives, and the importance of curiosity and self-awareness in achieving our goals. We share how our beliefs and stories shape our actions and how changing these narratives can lead to meaningful change. The conversation emphasizes the connection between who we are and what we do, and the importance of reflecting on our own narratives and as an essential part of transformation. In this conversation, Isabelle and I explore the themes of self-awareness, compassion, and personal growth in the context of achieving our goals and how changing narratives and overcoming patterns can get us there.. We discuss the importance of staying connected to one's vision, embracing feelings, and recognizing the narratives that shape our experiences. The conversation emphasizes the need for compassion in the face of discomfort and the power of acceptance in navigating challenges. Finally, it is also so important to recognize that nothing lives in isolation, Everything is connected and our ability to see that and begin to connect the dots is transformative.   If you have big or small goals this year, be sure to listen to this episode!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Isabelle: Isabelle is a certified coach, passionate leader, and devoted mom on a lifelong quest to elevate global well-being through Conscious Leadership. With an open heart and deep curiosity, she challenges the status quo to foster growth, aliveness, and meaningful change in both personal and professional lives. As the founder of the Integrated Leadership Academy, Isabelle created a transformative space for individuals to pause, refuel, and reconnect with their whole selves. Through her unique approach, she helps people shift from unconscious reactivity to a state of deeper presence, openness, and creativity. Isabelle believes that each of us has unique gifts meant to be shared with the world, and within these gifts lies our collective purpose: to awaken to the truth of who we are. Whether we’re CEOs of large organizations or stay-at-home parents, we are all part of this journey together. For Isabelle, leadership is not a title—it’s a way of being in the world. With an extensive background in coaching and leadership development, Isabelle holds numerous certifications, including: Certified Integrated Health Coach, Institute for Integrated Nutrition Certified Professional Coach (CPCC), Co-Active Institute (CTI) Graduate, Co-Active Training Institute (CTI) Immersive Leadership Program Certified NeuroTransformational Coach, BeAbove Leadership Mental Fitness Coach, The Positive Intelligence Certified 15 Commitments of Conscious Leadership Coach, The Conscious Leadership Group Graduate, Hoffman Process Enneagram Practitioner, Integrative Enneagram IEQ9 Teams Enneagram Practitioner, Integrative Enneagram IEQ9 Energy Medicine Facilitator, Morter Institute of Bioenergetics Connect with Isabelle on LInkedIn Check out her new website and learn more about Integrated Leadership Academy

In this episode of 9 to Thrive, I reflect on the messiness of starting a new year without clear goals. I share some of the things I am doing to create more clarity, including re-identifying my core values, journaling, meditating, connecting with people and embracing the uncertainty. I am doubling down on  finding joy in small moments and staying curious about my inner narratives.  One thing I am doing to help me get closer to my goals is 25/25 in 2025. What is that? I got the idea from my friend Emily Blau, owner of NTN Retreats in Maine. I am making a list of 25 things that I want to do 25 times in 2025. Here is where I started… I want to have 25 interesting conversations with 25 people in business…any kind of business. I want to watch 25 sunsets and savor them. I want to walk in nature with 25 different friends. This week I hope to complete my list. I am putting them into a spreadsheet and beginning to check them off!   Happy New Year Thrivers! I hope you enjoy this short episode to welcome in 2025. If you are feeling stuck and would like some help bringing your year into focus, reach out and schedule a call. You deserve to thrive in 2025! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

In this episode of Nine to Thrive: The Well-Being Podcast , I had the pleasure of discussing the critical importance of sleep with holistic sleep coach Morgan Adams. Together, we explore the impact of sleep on mental, emotional, and physical health, delve into Morgan's personal journey with sleep struggles, and discuss the varying sleep needs among individuals. The conversation also highlights the unique challenges women face regarding sleep during midlife, particularly due to hormonal changes and societal pressures.  We also talk about the role of medical professionals in sleep health and the need to incorporate behavior modification over reliance on sleep medications for long term sleep health and well-being.  In this conversation, Morgan and I explore the complexities of sleep, including the fact that our sleep routine begins when we wake up in the morning! Here are some key takeaways: Have a consistent waking time each day, including the weekends.  Within 30 minutes of waking, get out in the natural light (even if there isn’t sun) for 10-15 minutes.  Eat within an hour - an hour and a half of the sun rising and try to eat your meals at consistent times when possible. Move your body every day for 30 minutes is possible.   These practices are SIMPLE and what makes them powerful is being consistent. Often we overthink things and we tell ourselves it can’t be this simple. Commitment to consistency is key!   If you or someone you love struggles with sleep, this episode is the perfect way to start 2025 with new tools and strategies for better sleep and a greater sense of well-being!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Morgan: Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one’s quality of life. Morgan’s resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life.   Learn more about Morgan here

In this episode of Nine to Thrive, I talk with compassion expert Sara Shairer, Founder of Compassion It, to explore the significance that compassion can have in our lives, especially in today's divisive world. We discuss Sara's personal journey to understanding compassion, the importance of self-compassion, and practical ways to cultivate compassion through mindfulness and daily practices. Compassion is a practice. The more we work that “muscle”, the stronger it gets and the more transformative it is. Compassion is not just a feeling but an action that can transform our relationships, our communities, our workplaces and our world.  If you want to work on a compassion practice, check out Sara’s 30-day Compassion Challenge to strengthen your skills here.   Takeaways   Compassion is essential for our well-being. We are all born compassionate beings, but society can diminish this trait. Compassion is a learned skill that can be strengthened like a muscle. Mindfulness practices can enhance our ability to be compassionate. Seeing the humanity in others helps us connect and offer compassion. Self-compassion is crucial for extending compassion to others. Compassion does not mean condoning harmful behavior. Curiosity can help us understand and connect with others. A 30-day compassion challenge can help build compassion skills. Compassionate actions can lead to systemic change. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Sara    Sara Schairer is the founder and executive director of Compassion It®, a global nonprofit organization and social movement on a mission to inspire daily compassionate actions and attitudes. Sara is a TEDx speaker and has facilitated Stanford University’s Compassion Cultivation Training® (CCT) course for over a decade.   At San Diego State University, Sara teaches the course "The Practice and Science of Mindfulness and Compassion." She also facilitates courses at UCSD’s Center for Mindfulness. Over the years, she has led trainings for thousands of people of all walks of life, from Big Tech leaders to incarcerated individuals.   Sara is the author of "A Case for Compassion: What Happens When We Prioritize People and the Planet.”   Sara is dedicated to promoting systemic compassion, self-compassion, burnout prevention, and mindfulness, and she leads workshops, gives talks, and coaches leaders for organizations that want to create lasting change.    Check out Sara and her work here. Connect with her on LinkedIn.

I am excited to reshare Nine to Thrive: The Well-Being Podcast Episode 1 this week with one of the simplest pathways to happiness, presence, longevity and overall well-being…gratitude. It is a lens that changes everything, especially in our most challenging seasons. My first guest, Sally Wolf, is an inspiring speaker, well-being advocate, Stage IV cancer “thriver” and all around remarkable human being. Sally and I dive into tools and strategies that help us move from asking “Why is this happening to me?” to “How can this be for me?” and how we reframe every story, and every situation in our lives through a lens of gratitude.   Listen to this week’s episode for some simple shifts that can change everything.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   Here is a little more about our guest Sally Joy Wolf Sally Joy Wolf is a wellbeing advisor, advocate and keynote speaker who empowers and inspires others to flourish. Her work integrates her studies at Harvard (AB, psychology) and Stanford (MBA, MA Education), her certifications in positive psychology, coaching, resilience, meditation, and Sparketype advising, and her lived experience with metastatic breast cancer. She also regularly speaks about authenticity, vulnerability, post-traumatic growth, resilience, and positivity.  Prior to her wellbeing work, Sally spent two decades as a media executive. At Time Warner, she led multicultural business strategy across HBO, Turner and Warner Bros. and created and launched OneFifty, a content incubator for innovative, diverse storytellers. A former camp counselor, Sally still passionately brings childlike wonder, creativity, and community into everything she does, most especially her adventures with her nephew and nieces; they will tell you Auntie is a big kid who loves rainbows, unicorns and hearts, plans awesome dance parties and sleepovers, and leaves a trail of glitter pretty much everywhere she goes! Sally is a LinkedIn Top Voice whose work has been featured in media including Allure, The Independent, Glamour, Netflix, Health and BusinessWeek. Her cancer journey was recently profiled on Good Morning America and CBS New York. Want more inspiration from Sally?  Follow here on LinkedIn and  Instagram Read her essay in Allure or watch her on Good Morning America Check out her dancing in Strip Down Rise Up on Netflix Hear Sally on other podcasts on Spotify here Visit her website     

In this episode,  Daria Nashat and I explore the concept of resilience, particularly in the context of conflict and personal growth. Daria shares her personal journey, including her experiences during the fall of the Berlin Wall, and discusses how these experiences shaped her understanding of resilience and conflict transformation. The conversation delves into the nature of conflict, the importance of compassion and relationships in resolving disagreements, and the impact of fear on communication. We talk about the need for self-awareness and the ability to regulate our emotional responses to foster healthier interactions and build resilience. In this conversation, we emphasize the interconnectedness of all beings, and nature, and how understanding this can help us thrive.   If you are feeling the pressure of these complex and divisive times we are living in, check out this conversation!   Here are a couple of my favorite quotes…   “The problem with conflict is that we see conflict as a problem.”    “…remembering that we're all interconnected, going back to our shared humanity. I think it's really important and very helpful, especially in these times. It seems sometimes that we have forgotten that we belong to each other. We're interconnected. We may disagree on a lot of things, but in the end, you know, there is something that we're part of…. this circle of life. “ Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Daria Daria Nashat is an international speaker, trainer, and facilitator on collective resilience and energized teams. She is a certified Trauma Awareness and Resilience (STAR) trainer, co-founder of the Women’s Sanctuary Circle resilience game and the co-author of the German Center for International Peace Operations’ (ZIF) Stress Management Handbook for civilian experts in peace missions. Prior to founding her own business, she worked in post-conflict community-building, conflict transformation, and peacebuilding.  For more information visit: www.darianashat.com Follow her on LInkedIn  

We are living in a divided country and we are all feeling the effects of the divisiveness, non-stop negativity and the 24-hour news cycle. It is Election Day 2024 and today, I am having conversations with Amy Laughlin and Dr. JB Rose to share some basic tools and practices, beginning with some simple breathing exercises and moving through some additional grounding practices to help us regulate our nervous systems and resource ourselves when we feel anxious, and dysregulated, especially when there is a big unknown, we have a deep desire for a particular outcome and the stakes feel high.  . If you are feeling stressed today, remember that if you have voted, you have done your part to influence the outcome of this election. So today, do something that aligns with your values and fills you up. Donate to your local food pantry, check in on a friend, bring flowers to someone who is under the weather, volunteer for an organization that is meaningful to you and smile at everyone you meet today and in the days to come. Remember to BE the person who reflects the future you want to create. And take a listen to this great episode filled with actionable tools to use today and beyond,  to calm ourselves, to soothe ourselves, and to feel connected and grounded in this really complex season. I hope you enjoy it! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Amy Laughlin   Amy Laughlin is a Cowry Shell Diviner of the Dagara tradition from Burkina Faso as taught by Elder Malidoma Patrice Some as well as a Breathwork facilitator. After 20 plus years of attempts to heal her own diagnosed depression, anxiety, OCD and anorexia through western modalities, she found the answers she needed through indigenous practices and somatic healing modalities. She hopes to usher in new awareness, compassion and hope for those suffering from mental illness through alternative healing modalities by reconnecting individuals to the true voice of their soul and intuition. Her hope is that we all may remember just how unique, essential and powerful we all are as individuals so that we may become the co creators of the lives we came here to live and embody the love we all deserve to experience.     Here is a link to Amy’s top 5 Breathwork songs on Spotify Follow her on Instagram @thewitchandtheelf           About Dr. JB Rose Dr. Rose is a Licensed Clinical Psychologist and is the founder of Mindful Path Behavioral Health & Wellness, Inc., (est. 2009).   She specializes in working with adults who are in emotional pain and feel alone in that pain. Mostly, her clients have been deeply impacted by: childhood trauma, relational trauma (childhood and adult), challenging relationships of all kinds, anxiety, depression, self-doubt, not-enoughness, chronic-illness, loss-of-self, perfectionism, deep-seeded shame, fertility journeys; loss and associated grief and pain, disenfranchised grief and grief of all forms, and those navigating through major transitions in life (i.e., pregnancy, parenting, marriage, divorce, retirement, career-change/stress, sandwich generation stress, caregiver-stress and burnout, loss of roles or identity, being childfree by choice, being childless by circumstance, perimenopause/menopause, and other defining isolating events in life).  Dr. Rose feels very passionate about offering a reparative relational experience through the therapeutic process, where her clients can feel safe to explore all of the layers of their lived experiences and learn effective healing strategies, as well as coping tools, that can help them live in alignment with their values. She believes that through the therapeutic relationship, with a safe and witnessing other, even the most difficult and painful material can be accessed, held and processed, contextualized, and as a result, lightened. Dr. Rose is deeply committed to her work with clients, guiding them towards healing and freeing people up to coexist with what has happened to them while learning to live in the light of who they are now.  Dr. Rose's style of therapy is deeply relational and trauma-informed/focused. She is guided by theories such as Yoga-Informed Psychotherapy and Philosophy, Internal-Family Systems (IFS), Polyvagal Theory, Somatic Experiencing, Acceptance and Commitment Therapy (ACT), Dialectical Behavioral Therapy (DBT), Mindfulness-Based Cognitive Therapy (MBCT), Gottman Method (Level 1), and other Mindfulness-Informed and Evidence-Based Approaches.   Dr. Rose received her Doctoral Degree in Clinical Psychology in 2007 from the Illinois School of Professional Psychology. In addition to her clinical training and various theoretical training, Dr. Rose has been trained in various forms of yoga, somatic forms of healing, yoga-informed psychotherapy, mindfulness, reiki, and meditation.    Follow Mindful Path on Instagram  You can find out more about Dr. Rose, her practice and additional resources at www.mindfulpathbhw.com   

In this episode, we have the pleasure of having Dr. JB Rose with us to delve into the pressing mental health crisis facing the nation. We explore multifaceted causes including the pandemic, the divisiveness in our country, the impact of trauma, our family of origin, societal pressures, systemic inequity.  Throughout the episode, we explore the importance of safe and secure connection in healing. We talk about the need for self-compassion, the challenges of feeling safe, and practical tools for nervous system regulation. Ultimately, we come back to the importance of community and connection in fostering resilience and wellbeing.   Takeaways:   Mental health is perhaps the most critical aspect of overall well-being. The pandemic has exacerbated existing mental health issues. Connection is essential, but it must be safe to be effective. Shame often prevents individuals from seeking help. Self-compassion is crucial for our healing and our well-being. Nervous system regulation is key to managing stress. Therapy provides a safe space for healing and growth. It's important to acknowledge, in order to process our struggles.   Interested in tools and strategies to enhance your mental health? Check out this episode. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Dr. JB Rose           Dr. Rose is a Licensed Clinical Psychologist and is the founder of Mindful Path Behavioral Health & Wellness, Inc., (est. 2009).   She specializes in working with adults who are in emotional pain and feel alone in that pain. Mostly, her clients have been deeply impacted by: childhood trauma, relational trauma (childhood and adult), challenging relationships of all kinds, anxiety, depression, self-doubt, not-enoughness, chronic-illness, loss-of-self, perfectionism, deep-seeded shame, fertility journeys; loss and associated grief and pain, disenfranchised grief and grief of all forms, and those navigating through major transitions in life (i.e., pregnancy, parenting, marriage, divorce, retirement, career-change/stress, sandwich generation stress, caregiver-stress and burnout, loss of roles or identity, being childfree by choice, being childless by circumstance, perimenopause/menopause, and other defining isolating events in life).  Dr. Rose feels very passionate about offering a reparative relational experience through the therapeutic process, where her clients can feel safe to explore all of the layers of their lived experiences and learn effective healing strategies, as well as coping tools, that can help them live in alignment with their values. She believes that through the therapeutic relationship, with a safe and witnessing other, even the most difficult and painful material can be accessed, held and processed, contextualized, and as a result, lightened. Dr. Rose is deeply committed to her work with clients, guiding them towards healing and freeing people up to coexist with what has happened to them while learning to live in the light of who they are now.  Dr. Rose's style of therapy is deeply relational and trauma-informed/focused. She is guided by theories such as Yoga-Informed Psychotherapy and Philosophy, Internal-Family Systems (IFS), Polyvagal Theory, Somatic Experiencing, Acceptance and Commitment Therapy (ACT), Dialectical Behavioral Therapy (DBT), Mindfulness-Based Cognitive Therapy (MBCT), Gottman Method (Level 1), and other Mindfulness-Informed and Evidence-Based Approaches.   Dr. Rose received her Doctoral Degree in Clinical Psychology in 2007 from the Illinois School of Professional Psychology. In addition to her clinical training and various theoretical training, Dr. Rose has been trained in various forms of yoga, somatic forms of healing, yoga-informed psychotherapy, mindfulness, reiki, and meditation.    Follow Mindful Path on Instagram  You can find out more about Dr. Rose, her practice and additional resources at www.mindfulpathbhw.com       

In this episode, Conscious Leadership coach Tim Day and I explore the complexities of human experience and how those complexities impact every relationship we have, especially the one with ourselves. We are living in a world where the need to be “right” is more powerful than our desire to be in relationship with people we love and care for, to be happy or to be at peace. Why is this?  There are a lot of reasons that we explore in this episode…the biggest one being that we are wired to detect threats and there are so many things that feel threatening to us on a daily basis!  We talk about the power of awareness and self-compassion, the transformative nature of curiosity, what it means to loosen the grip of threat (literally one breath at a time) and how to cultivate a loving relationship with all of the parts of ourselves so that we can better co-create more loving relationships with others. Here are some of my favorite takeaways: We often prioritize being right over being in relationship. Curiosity can help to shift feelings of threat. Our families of origin shape so many of our emotional responses. Every experience we have shapes the lens with which we see the world. Recognizing our own fears is an essential part of improving our relationship with ourselves and others. Active listening fosters understanding and connection. We all have a deep desire to be seen and heard. Embracing our messiness and magnificence as part of being human experience transforms us and every relationship we have.   Bring your curiosity and enjoy this episode!   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Tim Day   Tim is a transformational Conscious Leadership coach and facilitator who models unwavering presence, a masterful ability to listen, an approach that is both direct and loving. Tim works with individuals and teams to help them identify patterns that are keeping them stuck and provides tools and support to help them transform.    In addition to 1:1 coaching and executive work, Tim leads groups through an eight month journey as they challenge and support one another in doing their work. He facilitates the group work, provides 1:1 coaching, and curates retreats where change and growth occur.  Additionally, For more than 20 years, Tim has been involved in men's warrior work and has staffed more than 25 weekends, inviting men to step into their mature masculine. Relentless in his work, Tim coaches with co-voyagers and co-voyages with compassion and with a willingness to sit in discomfort and unknowing.  Tim feels most alive when in service to those on their journey and when immersed in the beauty and silence of nature.   You can reach out to Tim at [email protected]   

In this episode, Jennifer Chapman and I discuss resilience and the importance of building resilience in navigating life's challenges. No one gets a pass on hard things in life. Jennifer shares her personal journey of resilience after experiencing a major stroke at the age of 34. We explore the concepts of meaning and purpose, tapping into our inner warrior, and reframing fear in this complex world we are living in. Jennifer also shares her journey with the power of gratitude, meditation, movement, and connection as tools for thriving in life. Tune in for a great conversation!   Some of my favorite quotes…. "No one gets a pass on hard things." "Know, our inner warriors, our younger self, our purest self, our self that was loved just because of who we were before being told we had to be any other way." "Fear is just this, whether it's this limiting belief or the story, our minds are meaning-making machines, right? Thoughts are just thoughts until we tie a meaning or a story behind them."   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About Jennifer:   Jennifer Chapman is an experienced sales executive who turned her career into her calling in 2021. After a life changing health scare, she has committed herself to a greater calling serving others to be their best version of themselves taking an inside out approach. She created Just Commit Coaching in 2021 where she offers 1:1 coaching and team workshops taking a holistic approach for those leaders are ready to commit to their personal and professional growth and development. She received her Certifications through Institute for Coaching Mastery and the WHY Institute. She speaks her message of Embracing Your Inner Warrior around the country and is the Chief Connector for the PeopleForward Network.   [email protected] https://www.linkedin.com/in/jenniferchapmanleadershipcoach/

Welcome to the first episode of Season 2 and episode 22 of Nine to Thrive: The Well-Being Podcast. I turned 60 last week and I am celebrating the privilege of aging. In this episode, LA Glassford and I discuss thriving as we age in a society that values youth and beauty. Together we explore the concept of ageism and the pressure to conform to societal expectations, and  the importance of curiosity and self-discovery as we get older. The conversation highlights the gift of aging and the wisdom that comes with it. We also discuss the challenges, and need for things like more conversations about menopause,  the impact of lookism, the loneliness epidemic and what the societal narratives are around getting older. One thing we know for sure is that embracing aging is easier when we prioritize our mental, emotional, physical and spiritual well-being.  We also talk about the power of connection as an essential part of our well-being and the challenges to creating more connection is a divisive and disconnected world. If you are looing for some inspiration and if you believe it is never too late to see life through a lens of  curiosity, open-mindedness, and meaningful relationships, then take a listen. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here About L.A. Glassford   After 3 decades in corporate executive positions in fashion, hospitality, telecommunications and with a multi billion dollar global real estate development Company, LA  founded The Glassford Group Ltd. (TGG), a leadership advisory.    A coach, speaker and passionate advocate for women, L.A. believes strongly that prioritizing our wellbeing and reconnecting to self is some of the most important work she has ever done. And in 2022 at 59 years old, after thinking there had to be other women experiencing some of the same things, L.A. launched ‘Unlocking HER’ a Women's WellBeing Luxury Retreat that she personally curates and hosts in Costa Rica each year. (The next one is in February and  her testimonials are incredible.)   LA lives with her husband Patrick in Northern Ontario Canada.   Where to find L.A.:   Unlocking Her On LInkedIn

In this final episode of season one of Nine the Thrive: The Well-Being Podcast, we are spending time on appreciation. We are all wired for negativity. We have a keen threat response that has kept us alive as a species for thousands of years AND it so often keeps us from seeing and savoring what is good IN us and AROUND us. So grab a piece of paper and take a few minutes to appreciate your goodness. One of the things that I am most appreciating is YOU who have joined me on this journey during season one. I am so grateful for your presence, your feedback, your messages, your follows and your shares. So thank you!  We will be back in September with more great guests and amazing conversations. In the meantime, thrivers, let’s be brave, curious, grateful and kind.  Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

In this episode, we explore the current state of well-being in society, including mental health, emotional health, physical health, and spiritual health. Neeta shares her personal experience with burnout, and how it led her to focus on well-being and uncovering her purpose. We dive into the 5P framework, which includes physiology, productivity, positive mindset, polarity, and purpose, as well as discuss the importance of meeting basic needs, creating good habits, cultivating a positive mindset, finding balance, and living with purpose. The conversation explores the impact of technology and social media on the younger generation, the importance of setting boundaries and prioritizing well-being as individuals, organizations and communities, and the need for leadership to prioritize and model wellness.    Takeaways: Well-being is essential for thriving and flourishing in all areas of your life. The 5P Framework (Physiology, Productivity, Positive Mindset, Polarity and Purpose) provides a comprehensive approach to well-being and “balanced” leadership. Well-Being is a cyclical process that requires self-awareness and a continuous effort to maintain harmony.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here More about Neeta Jain   Neeta Jain is an Engineer turned certified Performance coach(NBC-HWC, INHC), who helps Corporations build high-performing teams with wellness & leadership development programs so that people & profits thrive. She recently delivered a TEDx talk, focussed on Corporate Burnout. Neeta was also featured in the Leadership essential series for Women at Amazon globally, where spoke to a virtual audience with a reach of 60,000 employees and was also a Guest speaker at Yale’s Startup accelerator program.    Connect with Neeta on LinkedIn Check out her website here.

In this short episode, we are talking about creating clarity and embracing boundaries in order to live the life that we want to live. I have always loved Mary Oliver’s poem, The Summer Day, and especially the last line where she asks, “Tell me, what is it you plan to do with your one wild and precious life?”  What if you were to get really clear on your core values and your goals and who you want to be in the world and what you want to be doing? What really matters to you? And once you have a sense of those answers, the next question is, what do you need to say no to and what do you need to say yes to in order to do and be all of those things.  What boundaries are essential , which ones are really challenging and why? Grab a notebook or journal, spend some time with this inquiry, and if you want to dig deeper, reach out and let me know!  I have many tools and practices to help create clarity. Enjoy thrivers! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here  

In this episode, Conscious Leadership Coach Donna Placio and I talk about the transformative power of taking 100% responsibility for ourselves, our words, our actions, and our lives. We explore how our blame culture and innate wiring for threat detection contribute to our inability to take responsibility,what taking responsibility actually means and that it is not about assigning blame, but about owning our own actions and results. We also uncover the importance of awareness and the impact of being in a threat state on our ability to be creative and innovative and how shifting to trust can transform our relationships, our work, our families and our  lives. Taking 100% responsibility is one of the essential ingredients for creating thriving relationships.    Takeaways   Taking 100% responsibility for ourselves of our words, our actions and our lives is transformative. OUr blame culture and innate wiring for threat detection contribute to our inability to take responsibility. Taking responsibility is not about assigning blame, but about owning our own actions and results. Building awareness is key to taking 100% responsibility. Taking responsibility requires curiosity, awareness and the willingness to change patterns. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Donna   Donna Placio is a Conscious Leadership Coach who feels passionate about coaching leaders of all types in stepping into Creator of the lives they most want.  She loves helping others come home to Self in a way that unleashes the most authentic, alive, and powerful expression of themselves.  Donna delights in her life as a coach and coaches individuals, leads co-ed conscious leadership forums, women’s circles, and facilitates retreats.  She’s married to her college sweetheart and is the mother to two powerful young women and an adorable goldendoodle.    You can learn more about Donna here. Follow her on Instagram    

Can you believe that we are half-way through 2024? In this episode, Julie shares her mid-year ritual and the questions she asks herself to review, realign and reset. Reflecting on progress, celebrating wins and learning from our successes and setbacks is an essential part of our growth, along with staying open to new possibilities, and a willingness to adjust our goals if need be. Here are the questions I am asking myself this week: Am I prioritizing myself? Am I doing all the things that I know support my mental and emotional wellbeing? For me those are my morning routine, moving my body, making time for authentic connections, and doing work that is purposeful and meaningful? Next, How do I feel in my body? What is my energy level? Am I feeling energized these days or depleted? Am I sleeping and moving my body in ways that support feeling good? I have a couple minor injuries right now…What are the activities that are feeling most in service to me in this season? Finally, does my work and how I am showing up in all aspects of my life support my big P purpose, which is the impact you want to make in the world.  After I do that inventory,  I sit with the goals that I set out in January.  Which goals am I on track to achieve by the end of the year? Are there any goals that I am struggling with or have not yet started? If there are, what is happening? Which leads me to  Are my current goals still relevant to my overall vision and long-term objectives? Have any of my priorities changed since the beginning of the year? Do any of my goals need to be adjusted or redefined to better align with my current situation? What resources (time, money, skills) have I used effectively to work towards my goals? Are there any additional resources or support I need to achieve my goals? How motivated do I feel about each of my goals? What successes and milestones have I celebrated this year? What have I learned from both my successes and my setbacks? What specific actions have been most effective in progressing towards my goals? What new actions or strategies can I implement to enhance my progress? Are there any habits or routines I need to change to better support my goals?   And here is where I get really excited.... What are my top priorities for the next six months? What do I want to keep doing? What do I want to stop doing? What do I want to start doing? How can I maintain momentum and stay focused both on my goals? What will success look like for me at the end of the year?   Check out this episode for all the tools you need for YOUR mid-year check in! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

Play is essential for creativity, problem-solving, and learning. It stimulates the brain, boosts mood, and strengthens connections with others. Andrea Seidel, the founder of Live Life Happy Publishing, joins us to chat about the power of play and the barriers that prevent us from embracing it. She shares her personal journey and how play helped her overcome some big challenges.  Adopting a play mindset and optimizing joy potential can lead to increased positivity and happiness. In this conversation, Andrea Seydel, co-author or “The Power of Play: Optimize your Joy Potential”  and Julie explore the science of play and offer practical tools for incorporating play into daily life.    Key Takeaways: Play stimulates the brain and enhances creativity, problem-solving, and learning. Play boosts mood, reduces stress, and strengthens connections with others. Barriers to play include societal beliefs that play is only for children and the perception that play is frivolous. Adopting a play mindset and prioritizing play can optimize joy potential and contribute to overall well-being. Play can bring joy and fulfillment to our lives. Self-awareness is key to incorporating play into daily life. Trying new experiences can create new neurological pathways and add excitement to our lives. Play can be found in everyday activities and can be personalized to each individual's preferences.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Andrea:   Andrea Seydel, founder of Live Life Happy Publishing and affectionately known as the Book Doula, is a seasoned figure in the writing and publishing world. With over five best-selling books under her belt, including The Power of Play, Optimize your Joy Potential,  Andrea has become a beacon of inspiration for aspiring authors. Her dedication to nurturing writers' dreams has led her to assist hundreds of individuals in crafting and publishing their own books.  Andrea’s credentials include: BA Psychology RNCP Registered Nutrition Consulting Practitioner PPP Positive Psychology Practitioner (CAPP) CPC Certified Professional Coach CPPC Certified Positive Psychology Coach  ERYT Experienced Registered Yoga Teacher CNVC Certified Non Violent Communication Trainer  NLP Practitioner (Neuro-Linguistic Programming) WISP Well-Being In-School Support Practitioner  Mental Health First Aid & Applied Suicide Intervention Training   Where to find her:   On her website On Instagram Check out The Power of Play: Optimize Your Joy Potential

I don’t know about you, but every year when June hits, I hear Alice Cooper’s “School's out for Summer” in my head. Leaving homework and structure behind, the beginning of June still feels like an exhale, even though I haven’t been in school for years. It also reminds me that summer is a slightly slower season, filled with more space and time for the things that bring us joy.   In this episode, I share some of the questions I am asking myself in order to create the Summer that I want. For me it’s more fun and adventure, more connection and exploration, all while feeling a sense of ease.   How about you? What do you want your summer to look like?  Feel like? Check out this short episode to begin the exploration and cultivation of the summer that you most want to create!   Key Takeaways: Creating a fulfilling summer requires intention and planning. Consider how you want to feel, what activities you want to do, who you want to spend time with, and what you want to learn. Self-care and connection are essential components of a well-curated summer. Planning and taking action are crucial for turning summer desires into reality.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter <3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here