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

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 LonowskiIn 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 Listening1. Self-CareIncludes how we talk to ourselves, emotional intelligence range, movement, nutrition, and sleep2. Becoming Fully PresentGetting into your body through intentional breathingListening to your body's wisdom and signals3. Quantum Listening"If active listening and empathy had a love child"Listening with all five senses and beyond4. Inspired ActionTaking action based on insights gained, with no strings attached5. The Feedback LoopLetting people know you're taking action on their behalf Key InsightsOn Curiosity vs. Being RightAsk yourself: "Do I want to be right, or do I want to be in relationship?"Enter conversations without preconceived outcomesCome with curiosity about your own beliefs and others' perspectivesPractical Tips for Better ListeningUse "Tell me more" as a bridge phrase when triggeredAsk for clarification: "What I heard you say was... is that what you meant?"Practice on low-stakes conversations firstStart with listening to yourself through meditation, journaling, or quiet reflectionWhen 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 TerriTerri 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 juliefischercoaching@gmail.com   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