Learn how to cultivate a more productive mindset, form sustainable habits, and create a lifestyle that supports both your goals and your wellbeing with host, Monica Reinagel. Drawing on decades of expertise and experience, Monica provides guidance on navigating the challenging process of behavior change in a fun and accessible way. Learn more and find show notes for every episode at https://changeacademypodcast.com
[Listener Favorite] A 3-Step Ritual for New Year's Resolutions
Revisiting one of our most popular episodes, originally published exactly one year ago
These final few days of the year are a great time to reflect on the year that’s past and think about what we’d like to focus on or accomplish in the New Year. And in this episode, I’m sharing a three-part process that might just become your new end-of-year ritual. Instead of your New year’s Resolutions being a well-intentioned flash in the pan, we’re going to kindle a flame that will burn brightly all year.
Key Takeaways
- Reflecting on our past successes, however modest, helps build the self-efficacy needed for future change
- Connecting our goals to our values helps us tap into the intrinsic motivations that fuels sustained effort.
- Link each goal to an identity statement that reflects who you want to become, not just what you want to achieve
- Focus on no more than 2-3 goals at a time to avoid overwhelming yourself and diluting your efforts
- Create "if-then" commitments for how you will handle potential obstacles when they arise
Interested in having Monica present at your next live or virtual event? Learn more. (https://wellnessworkshere.com)
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3 Oct 2025TRANSCRIPT
The freedom in embracing our finitude, with Oliver Burkeman
What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn’t actually the way to get ahead?
In this episode, I'm revisiting my conversation with author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are most important to us.
This is sometimes a bit painful. because so much of it has to do with confronting some of the hard limits that we like to pretend don’t exist. But, as you’ll hear, there is ultimately a profound relief and freedom to be found in facing finitude.
Key Takeaways
Try to find satisfaction in the journey toward your goals, rather than postponing fulfillment until they are achieved.
Cultivating your ability to be present to everyday, even mundane, moments can lead to a deeper appreciation of life as it unfolds.
Understand that every choice has its consequences, and it’s impossible to avoid negative outcomes entirely.
Some of the most meaningful experiences in life are not the result of meticulous planning or pursuit but unexpected and unplanned.
Being present is a skill that can be practiced in everyday situations like waiting in line or working in the office–and not just on the meditation cushion or yoga mat.
Mentioned in this Episode
Upcoming Live Events for Meditations for Mortals (https://www.oliverburkeman.com/events)
The Antidote: Happiness for People Who Can't Stand Positive Thinking (https://amzn.to/48Ih5or)
4,000 Weeks: Time Management for Mortals (https://amzn.to/4a06Mgz)
50K Mile Tune-up Listening Guide and Workbook (https://changeacademypodcast.com/tuneup)
Interested in having Monica present at your next live or virtual event? Learn more. (https://wellnessworkshere.com)
★ Support this podcast ★ (https://buymeacoffee.com/monicareinagel)
18 Sept 2025TRANSCRIPT
We now return to your Future Self
Ready for some time travel? Your Current Self was once your Future Self. And I’m guessing that Past You had big plans for Current You (previously, Future You).
In this episode, we’re exploring how our lives and habits have and haven’t evolved in the ways we expected or hoped, and how we can use that information to our (current and future) advantage.
Plus: It’s time to open a Change Academy time capsule!
Highlights
- How to make the future feel more vivid—and more motivating
- A journaling prompt that can shift your behavior right now
- What it means when your letter to the future is full of “I hope…”
- Assessing whether your present actions align with your desired legacy
Mentioned
The Science of Why We Doomscroll (https://www.nytimes.com/2025/07/06/opinion/decisions-neuroscience-brains.html?unlocked_article_code=1.i08.dtF1.W6WRNqQao7lh&smid=url-share) by Emily Falk (New York Times gift link)
What We Value: The Neuroscience of Choice and Change (https://wwnorton.com/books/9781324037101/about-the-book/product-details), by Emily Falk
Letter to my Future Self Worksheet (https://changeacademypodcast.com/wp-content/uploads/2022/02/Future-Me-1.pdf)
Futureme.org (http://futureme.org/) (send yourself an email in the future)
Interested in having Monica present at your next live or virtual event? Learn more. (https://wellnessworkshere.com)
★ Support this podcast ★ (https://buymeacoffee.com/monicareinagel)
Inside a recent episode
[Listener Favorite] A 3-Step Ritual for New Year's Resolutions
Published 27 Dec 2025 · Transcript excerpt
[…] Here's the thing though, lasting change isn't just about setting those goals, making those resolutions, it's also a process of preparing for change. Thoughtful pre -work, like reflecting on what has worked in the past, as well as planning for potential obstacles or challenges, that's the foundation for habits that really stick. So today, we're going to explore how we can approach this process with intention and keep that spark alive long after the glow of new years has faded. Now, I know it's tempting to dive straight into setting some goals, but before we look forward, it really is worth taking a moment to look back and not with criticism or regret or recrimination, but with curiosity and appreciation, because reflecting on what's gone well in the past year can give us some really valuable clues about what works for us, and it also just boosts our confidence that we can continue to grow and improve. […]
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