The Growth Practice Podcast

The Practice of Decision State: Why the State You’re In Shapes the Choices You MakeWhat if the decision you’re trying to make isn’t the problem…but the state you’re in while making it?In this first episode of Season 2, you’ll explore a powerful shift in perspective.Your decisions are not just based on logic. They are shaped by your nervous system.Through a simple treadmill conversation and a real-life experience navigating stress in a new role, this episode introduces the concept of decision state and explains how your momentary feelings can influence what you choose.Because when you’re overwhelmed, your brain isn’t wired for clarity.It’s wired for relief.And that changes everything.🌱 IN THIS EPISODE, YOU’LL EXPLORE: Why the state you’re in matters just as much as the decision itself  The difference between decisions made from overwhelm vs. clarity  What happens in your brain during stress, and why urgency can feel real  The concept of amygdala hijack and survival-based decision-making  How talking things out can shift your emotional and cognitive state  Why “emotions are for information, not instruction” still applies here  The role of support systems in helping you return to clarity  How to pause instead of react and make more aligned choices 🌱 REMEMBER:A decision made from overwhelm is about escape.A decision made from clarity is about alignment.🌱 CONNECT WITH THE SHOW:Instagram: @thegrowthpracticepodcast New episodes every MondayWe are capable. Let’s grow 🌱DISCLAIMERThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.REFERENCESArnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422. https://doi.org/10.1038/nrn2648Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam Books.LeDoux, J. (2000). Emotion circuits in the brain. Annual Review of Neuroscience, 23, 155–184. https://doi.org/10.1146/annurev.neuro.23.1.155McEwen, B. S., & Morrison, J. H. (2013). The brain on stress: Vulnerability and plasticity of the prefrontal cortex over the life course. Neuron, 79(1), 16–29. https://doi.org/10.1016/j.neuron.2013.06.028Porges, S. W. (2009). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(Suppl 2), S86–S90. https://doi.org/10.3949/ccjm.76.s2.17 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

The Eighth Practice: Self-Care — The Key to Sustaining Real Growth What if growth is not just about how much you can push, but how well you care for yourself along the way?In this final episode of Season 1 of The Growth Practice, we explore self-care as an essential part of sustainable growth. You can be doing everything right, showing up, staying committed, and pushing forward, and still feel exhausted.This episode reframes self-care not as a reward, but as a requirement.Ruth explores how chronic stress impacts your ability to think, feel, and function, introduces the concept of allostatic load, and highlights why recovery is necessary for growth to continue. Drawing from psychology, neuroscience, and lived experience, this episode also reflects on the natural pull toward rest and the restorative effects of nature.Rather than waiting until you are depleted, this practice invites you to care for yourself consistently, in small and meaningful ways.In This Episode, You’ll Explore:Why self-care is essential for sustainable growth How chronic stress affects your mental and emotional capacity What allostatic load means and how it impacts your body Why small moments of care can regulate your nervous system How nature can support restoration and mental clarityIf you have been pushing, striving, or carrying more than you realize, this is your invitation to pause.You do not have to lose yourself to grow.We are capable, so let’s grow together.DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.ReferencesMcEwen, B. S. (1998). Stress, adaptation, and disease: Allostasis and allostatic load. Annals of the New York Academy of Sciences, 840(1), 33–44.McEwen, B. S., & Wingfield, J. C. (2003). The concept of allostasis in biology and biomedicine. Hormones and Behavior, 43(1), 2–15.Sapolsky, R. M. (2004). Why zebras do not get ulcers (3rd ed.). Holt Paperbacks.Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169–182.Bratman, G. N., et al. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

The Seventh Practice: Belief — Grounding Yourself in Something Greater What if growth doesn’t always come from having all the answers, but from allowing yourself to believe in something beyond them?In this episode of The Growth Practice, we explore the role belief plays in how we navigate uncertainty, make decisions, and support ourselves through moments when life feels unclear.Sometimes, growth can feel heavy. The pressure to figure everything out, make the right decisions, and stay in control can quietly build over time. While the instinct to plan and manage every outcome is natural, psychological research suggests we often overestimate how much control we truly have. This is known as the illusion of control.In this episode, Ruth reflects on a personal shift, a pull toward faith, and a reconnection with belief. This is not presented as something rigid or prescriptive, but as something grounding. Through honest reflection, she explores the difference between religion and belief, and how choosing to believe in something greater can create a sense of guidance and support.Drawing from psychological research on meaning, resilience, and the work of Viktor Frankl, this episode highlights how having something to believe in can help us navigate uncertainty, reduce stress, and move forward with greater clarity.Because belief is not about having all the answers.It is about not having to carry everything alone.In This Episode, You’ll Explore:Why the need for control can become overwhelming The concept of the illusion of control and how it shapes our decisions The difference between religion and belief How belief can create a sense of grounding, guidance, and support A simple reflective practice to help you explore what you believe inGrowth doesn’t always require more effort.Sometimes it begins with letting go.We are capable. So let’s grow together.DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.ReferencesFrankl, V. E. (2006). Man’s search for meaning. Beacon Press.Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry.Langer, E. J. (1975). The illusion of control. Journal of Personality and Social Psychology, 32(2), 311–328. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

Episode 6: The Sixth Practice: Eomotional MaturityEmotions Are for Information, Not InstructionWhat if emotional maturity isn’t about suppressing your emotions… but learning how to understand them?In this episode of The Growth Practice, we explore the role emotions play in shaping our decisions, relationships, and personal growth.When emotions run high, it can feel natural to react quickly. Many of us have experienced moments when frustration, excitement, disappointment, or fear influenced the choices we made. Over time, those reactions can shape the direction of our lives in ways we may not immediately recognize.Drawing from neuroscience and psychology, this episode explores why emotional responses can occur so quickly and how learning to pause creates the opportunity to respond with greater intention.Emotional maturity does not mean ignoring or suppressing our feelings. Instead, it involves recognizing emotions as valuable signals while remembering that they do not always need to determine our next action.Because emotions are for information, not instruction.In This Episode, You’ll Explore:Why emotions can feel overwhelming in the moment How the brain’s rapid emotional response influences behavior What emotional maturity really looks like in everyday life A reflective practice to help you respond thoughtfully rather than react automaticallyGrowth often begins when we learn to slow down long enough to consider how we truly want to respond.Over time, those small moments of intentional response can lead to better decisions and a more stable path forward.We are capable. So let’s grow together.DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.ReferencesGoleman, D. (2006). Emotional intelligence: Why it can matter more than IQ (10th anniversary ed.). Bantam Books.Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.LeDoux, J. (1996). The emotional brain: The mysterious underpinnings of emotional life. Simon & Schuster. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

Episode 5: The Fifth Practice: Compassion The Way You Speak to Yourself Shapes Your GrowthWhat if the voice guiding your growth wasn’t criticism but compassion?In this episode of The Growth Practice, we explore the role compassion plays in how we respond to challenges, mistakes, and moments when things do not go as planned.Many of us are quick to offer patience and encouragement to the people we care about. Yet the voice we use when speaking to ourselves can often sound much harsher. Over time, that inner dialogue shapes how we experience setbacks and whether we feel supported or discouraged in the process of growth.Drawing from the research of Dr. Kristin Neff, a leading scholar in self-compassion, this episode explores how responding to ourselves with understanding rather than harsh judgment can create a healthier environment for learning and development.You will also learn a simple practice called BYOB: Be Your Own Bestie. This is a gentle reminder to offer yourself the same kindness you would give to someone you care about.Because the voice you practice speaking to yourself becomes the environment you grow in.In This Episode, You’ll Explore:Why self-compassion is essential for sustainable growth How the way you speak to yourself influences your resilience The three components of self-compassion: self-kindness, common humanity, and mindfulness A simple practice you can use when self-criticism appearsGrowth does not require perfection.Sometimes it begins with learning to respond to yourself with patience and understanding.We are capable. So let’s grow together.DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.ReferencesNeff, K. D. (2022). Self-compassion: Theory, method, research, and intervention. Annual Review of Psychology, 74(1), 193–218. https://doi.org/10.1146/annurev-psych-032420-031047 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

Episode 4: The Fourth Practice: Discomfort Growing Without Breaking YourselfWhat if discomfort isn’t a warning sign… but an invitation?In this episode of The Growth Practice, Ruth explores one of the most misunderstood parts of personal growth: discomfort.When we step into new roles, have difficult conversations, start over, or stretch beyond what feels familiar, discomfort often shows up first. And for many of us, that uneasy feeling becomes the signal to retreat.But what if that tension is actually the doorway to your next level?Through lived experience, psychological insight, and grounded reflection, this episode explores:• Why we instinctively avoid discomfort • How identity and competence are tied to growth • The difference between the panic zone and the stretch zone • Why confidence is built through competence — not comfort • A practical framework for staying with discomfort without burning outGrowth rarely feels stable while you’re inside of it. It can feel messy, uncertain, and vulnerable. But that doesn’t mean you’re failing — it often means you’re evolving.This week’s practice invites you to move gently toward one area of discomfort and take a single, brave step forward.You don’t have to be fearless.You just have to be willing.We are capable. Let’s grow together.ReferencesBandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.Blascovich, J., & Tomaka, J. (1996). The biopsychosocial model of arousal regulation. Advances in Experimental Social Psychology.Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.Porges, S. W. (2011). The polyvagal theory. Norton.Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit formation. Journal of Comparative Neurology and Psychology.(These back your stretch zone, avoidance, regulation, and competence-based confidence themes.)Disclaimer This podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

Episode 3: The Third Practice: Commitment — How to Keep Showing Up for YourselfWhat happens after motivation fades?After the excitement of a new beginning wears off?After life gets busy, routines get harder to protect, and showing up starts to feel heavy?In this episode of The Growth Practice, Ruth explores the third foundational practice of growth: commitment, not as pressure or perfection, but as the steady choice to return to what matters, again and again.Building on the practices of awareness and intention, this conversation looks at why consistency is often the hardest part of growth, how self-doubt and fatigue can pull us off course, and what it really takes to keep showing up for ourselves over time.Through reflection, lived experience, and research-backed insight, this episode invites you to rethink commitment as something grounded, compassionate, and sustainable.Rather than asking more of yourself, this practice encourages you to build trust with yourself, one small return at a time.In This Episode, You’ll Explore:• Why motivation naturally fades — and what matters more than motivation • How to stay connected to your values when routines get harder • The difference between perfection and real commitment • Three practical ways to support consistency in everyday life • How to recommit without shame after setbacks • A simple practice to help you return to what matters this weekIf you’ve ever started strong and struggled to stay steady, felt discouraged after drifting, or wondered why consistency feels so difficult, this episode is for you.We are capable. Let’s grow together.DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.ReferencesConner, M. (2022). Understanding the intention–behavior gap: The role of intention strength and moderators. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2022.923198Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.Bandura, A. (1997). Self-efficacy: The exercise of control. W. H. Freeman.Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.Duckworth, A., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087–1101. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

Episode 2: The Second Practice: IntentionChoosing Where Your Energy GoesWhat if the way you spend your energy is shaping your life more than you realize?In this episode of The Growth Practice, Ruth explores the second foundational practice of growth: intention. Building on the work of awareness, this conversation focuses on how choosing where your energy goes helps bridge the gap between knowing what matters and living in alignment with it.Through reflection, lived experience, and research-backed insight, this episode looks at why strong intentions don’t always lead to action, how distractions and expectations can pull us off course, and how small, intentional choices help us stay connected to our values.Rather than striving for perfection, this practice invites you to commit to your intentions with honesty, flexibility, and compassion.In this episode, you’ll explore:• The difference between attention and intention • Why intention alone is not always enough • How alignment protects your energy • What it means to practice commitment in real life • A simple daily practice to strengthen intentional livingIf you’ve ever felt busy but disconnected, motivated but scattered, or capable but exhausted, this episode is for you.We are capable. Let’s grow together.ReferencesConner, M. (2022). Understanding the intention–behavior gap: The role of intention strength and moderators. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2022.923198DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿 

Episode 1: The First Practice: AwarenessWhy the Thoughts You Repeat Matter More Than You ThinkWhat if growth doesn’t start with doing more… but with noticing more?In this first episode of The Growth Practice, we begin with the most foundational practice of all: awareness. The thoughts you repeat quietly — especially when things feel hard — are not neutral. They shape how you show up, what you attempt, and how you grow.In this episode, Ruth explores how repeated thought patterns influence behavior and motivation, why awareness gives us leverage, and how small moments of noticing can begin to shift long-standing patterns. Drawing from psychology, neuroscience, and lived experience, this episode invites you to slow down and reflect without pressure or perfection.Rather than fixing or forcing change, this practice is about learning to notice with compassion.In This Episode, You’ll Explore:Why the thoughts you repeat matter more than you thinkHow awareness creates choiceWhat it means to practice growth in real lifeA simple, supportive practice you can try this weekIf you’re in a season of becoming, this is where we begin.We are capable — so let’s grow together.DisclaimerThis podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation.ReferencesKross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2021). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 121(5), 1058–1079.Moser, J. S., Moran, T. P., Schroder, H. S., Donnellan, M. B., & Yeung, N. (2019). On the relationship between anxiety and error monitoring. Emotion, 19(5), 885–896.Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.Kolb, B., & Gibb, R. (2014). Searching for the principles of brain plasticity. Cortex, 58, 251–260.Dweck, C. S. (2017). Mindset: The new psychology of success (Updated ed.). Ballantine Books. 🌱💛  If this episode supported you in any way, I’d love for you to stay connected.You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it.Your support helps this space grow. Every listen and share truly matters.Thank you for practicing growth with me.  💛🌿