Habits on Purpose

221. Recognizing More of Your Inner Parts with Internal Family Systems (IFS) (Part 2)

29 Apr 2026

Contributed by Lukas

Why is it so hard to notice what's actually driving your reactions in the moment? In this episode, we continue the conversation on Internal Family Sys...

220. Understanding Your Inner Parts with Internal Family Systems (IFS) (Part 1)

22 Apr 2026

Contributed by Lukas

Why do you keep doing things that don't make sense, even when you know better? In this episode, I'm introducing you to a powerful way of understanding...

219. Changing Your Most Energy-Draining Habits

15 Apr 2026

Contributed by Lukas

Do you ever find yourself stuck in habits that just don't seem to serve you anymore? Maybe they're automatic behaviors that have become ingrained over...

218. Why Self-Compassion Feels So Hard and How to Start Practicing It

08 Apr 2026

Contributed by Lukas

Why does self-compassion feel so uncomfortable, even when you know it would help? For many of us, being hard on ourselves feels more productive, more ...

217. Starting Tasks That Feel Overwhelming with Project Low-Hanging Fruit

01 Apr 2026

Contributed by Lukas

Do you ever find yourself stuck, overthinking a task you know you could do but just can't seem to start? Whether it's something small and tedious or a...

216. Navigating Big Emotions with the Language of Parts

25 Mar 2026

Contributed by Lukas

Do you ever find yourself overwhelmed by big emotions like anger or frustration? When emotions take over, it can feel hard to regain control. In today...

215. Breaking the Habit of Saying Yes at Your Own Expense

18 Mar 2026

Contributed by Lukas

Do you find yourself saying yes when you already feel stretched too thin? In this episode, I unpack why saying no can feel so uncomfortable, even when...

214. Using Curiosity and Compassion to Change Your Habits

11 Mar 2026

Contributed by Lukas

What if the habits you struggle with most are actually attempts to help you? In this episode, I revisit a powerful way of understanding habits through...

213. Befriend Your Anger with a Practical Approach

04 Mar 2026

Contributed by Lukas

Anger is often seen as something to avoid or suppress, but what if I told you it's actually an emotion that can offer valua...

212. How Trauma Affects Your Habits

25 Feb 2026

Contributed by Lukas

When you think of trauma, do you picture only extreme, life-threatening events? In this episode, I expand the definition of...

211. Making Decisions When You're Stuck in Analysis Paralysis

18 Feb 2026

Contributed by Lukas

Do you take forever to make decisions, only to second-guess yourself once you finally choose? In this episode, I unpack why...

210. Using Pragmatic Curiosity for Real Habit Change

11 Feb 2026

Contributed by Lukas

Curiosity gets a lot of praise, but not all curiosity actually leads to change. In this episode, I introduce the concept of...

209. Productive Questions to Help You Get Unstuck

04 Feb 2026

Contributed by Lukas

When you're feeling stuck, stressed, or overwhelmed, the right question can shift everything. In today's episode, I share a...

208. Find the Hidden Needs behind Your Habits in 3 Steps

28 Jan 2026

Contributed by Lukas

Most habits aren't random or self-sabotaging. They're signals. In this episode, I explore the deeper needs and desires hidd...

207. How to Know the Difference Between a Yes and a No

21 Jan 2026

Contributed by Lukas

We've all experienced the struggle of trying to figure out whether something is a "yes" or a "no." In this episode, I dive i...

206. How Giving the Benefit of the Doubt Improves Your Life

14 Jan 2026

Contributed by Lukas

Do you automatically assume the best about people, or do you find yourself jumping to negative conclusions more often than yo...

205. Key Reminders for the New Year: Growth, Emotions, and Change

07 Jan 2026

Contributed by Lukas

Do you feel pressure to set big goals and overhaul habits this time of year? What if the most important thing isn't what you d...

204. The Best of Habits On Purpose: Insights and Tools from the Year

31 Dec 2025

Contributed by Lukas

As we wrap up the year, it's the perfect time to reflect on some of the most impactful insights and tools shared on Habits On P...

203. Holiday Stress Relief: Shifting from Obligation to Choice

24 Dec 2025

Contributed by Lukas

The holiday season often brings a lot of joy, but it also comes with its share of stress and obligations. In this episode, I exp...

202. Reactivity Reset: A Mental and Emotional U-Turn

17 Dec 2025

Contributed by Lukas

Do you ever feel like you become reactionary and out of control in an instant? In this episode, I explore the feeling of being re...

201. How to Stop Trying to Control Everything

10 Dec 2025

Contributed by Lukas

Do you bristle when things do not go according to plan? In this episode, we explore how the habit of trying to control everything ...

200. Feelings Are Not a Sign of Failure: Rethinking Emotional Capacity

03 Dec 2025

Contributed by Lukas

What if being undone, feeling big emotions, or even feeling overwhelmed is actually what healing looks like? Most of us have been t...

199. Reframe Your Narrative: Change What You Make Things Mean

26 Nov 2025

Contributed by Lukas

Do you ever find yourself reading too much into a situation and suddenly thinking everyone around you dislikes you? In this episode,...

198. The Top Mistakes of Habit Change and 4 Keys for Real Progress

19 Nov 2025

Contributed by Lukas

Have you ever mapped out a perfect plan for change only to watch it fall apart within days? That cycle is not a discipline problem. I...

197. The Habit of Minimizing: Stop Downplaying Hard Things

12 Nov 2025

Contributed by Lukas

Have you ever noticed how quickly you brush off something that was actually really hard? This instinct to minimize difficulty might se...

196. Unblending: How to See Your Inner Critic Clearly

05 Nov 2025

Contributed by Lukas

Do you ever find yourself overwhelmed by an inner critic that constantly tells you you're not good enough, that you should be doing mor...

195. Inner Work Is the Foundation for Outer Change

29 Oct 2025

Contributed by Lukas

Why does inner work matter when so much of life's struggle seems to happen outside of you? It's easy to think the real problems are ext...

194. Why Grand Plans Fail and a Better Way to Reach Your Goals

22 Oct 2025

Contributed by Lukas

Have you ever made a detailed plan to change everything at once, only to find yourself back where you started weeks later? Grand plans ...

193. Values Blindness: Align Your Actions with What Matters Most

15 Oct 2025

Contributed by Lukas

Ever reach the end of the day and wonder where the hours went, only to realize you still haven't done what you set out to do? Maybe you ...

192. Where Authenticity Begins: Inside You

08 Oct 2025

Contributed by Lukas

Do you sometimes feel like the person you show up as each day isn't the real you? Between work, family, and the constant pull of daily re...

191. Stress Reset: How to Find Calm and Perspective in Overwhelm

01 Oct 2025

Contributed by Lukas

Ever feel like everything is spiraling out of control? Maybe you're running late, snapping at others, or watching a small setback feel lik...

190. Why Deliberate Habits Are Key to Living an Intentional Life

24 Sep 2025

Contributed by Lukas

Are your habits shaping the life you truly want, or are they running the show? Habits influence how you think, feel, and show up every sin...

189. Finding Clarity: Two Techniques for Tackling Persistent Problems

17 Sep 2025

Contributed by Lukas

When a problem keeps showing up in your life like an unwelcome visitor, how do you respond? Maybe the same struggles keep resurfacing despi...

188. Overcome Analysis Paralysis by Accessing Your Inner Mediator

10 Sep 2025

Contributed by Lukas

Do you ever feel torn about what to do next? Maybe you're juggling work deadlines, school drop-offs, or endless to-do lists, and each decisi...

187. What to Do after You Don't Follow through on Your Plan

03 Sep 2025

Contributed by Lukas

Do you find yourself making plans repeatedly but never following through? You set intentions to exercise, organize your space, or reach out t...

186. From Autopilot to Alignment: Why Even Your "Bad" Habits Make Sense

27 Aug 2025

Contributed by Lukas

Do you ever feel like you're stuck in autopilot mode, running through the motions without really asking if you're living the life you truly wa...

185. Why Stress Hijacks Your Brain and How to Pivot in the Moment

20 Aug 2025

Contributed by Lukas

Life is going sideways. You're snapping at your people, overthinking, doom scrolling, or eating all the snacks. You know things aren't going we...

184. Befriending Anxiety: How To Stop Fighting and Start Listening

13 Aug 2025

Contributed by Lukas

Does anxiety make you feel like there is something wrong with you? It can feel uncomfortable, overpowering, something to manage or medicate away...

183. The Power of Validation: The Unsung Hero of Habit Change

06 Aug 2025

Contributed by Lukas

Do you feel like acknowledging your struggles will make them worse, or that it means you're weak or indulgent? Many of us have been taught to pus...

182. Rethinking How to Feel Better

30 Jul 2025

Contributed by Lukas

Have you ever tried to "think your way" into feeling better, only to feel stuck in the same patterns? It's easy to fall into the belief that chang...

181. Why Change Feels Hard: Revisiting the Idea of Thinking New Thoughts

23 Jul 2025

Contributed by Lukas

Have you ever tried to change by simply thinking a new thought, only to feel frustrated when the change doesn't happen as easily as promised? The i...

180. Why You Minimize Your Successes and How to Shift It

16 Jul 2025

Contributed by Lukas

Have you ever received a compliment or acknowledged a success, only to immediately deflect or downplay it? Or perhaps you've accomplished something ...

179. The Exhaustion of Anger without Resolution: What to Do When Nothing Changes

09 Jul 2025

Contributed by Lukas

Have you ever been so angry about something, voiced your concerns, advocated for a solution, maybe even cried over it, only to have nothing change? T...

178. Awareness Precedes Change: What I Wish I Knew

02 Jul 2025

Contributed by Lukas

Have you ever noticed a behavior or pattern that you know you should change, but you just can't seem to? Whether it's scrolling aimlessly on your phon...

177. The Habit of Suppressing, Dismissing, and Fixing your Emotions: What to Do Instead

25 Jun 2025

Contributed by Lukas

When your emotions feel overwhelming, pushing them away seems like the only option. That familiar tightness in your chest, the urge to fix everything ...

176. How to Handle Overwhelm When Things Take Longer Than Expected

18 Jun 2025

Contributed by Lukas

Have you ever had one of those days when things just take longer than you expected? Maybe a task that should have taken 30 minutes ends up consum...

175. Simple Pleasures & Soulful Practices That Keep Me Going

11 Jun 2025

Contributed by Lukas

What is nourishing you these days? In this light and reflective episode, I share a curated collection of simple pleasures and meaningful concepts ...

174. Stop Fixing and Start Understanding Your Habits

04 Jun 2025

Contributed by Lukas

For natural-born fixers and problem solvers, the instinct to tackle every challenge head-on is deeply ingrained. Whether facing procrastination, ov...

173. From Self-Judgement to Self-Compassion - One Story at a Time

28 May 2025

Contributed by Lukas

Do you reflect on your experiences with self-criticism? In this episode, I revisit a powerful narrative technique called the "Once-Upon-a-Time" tech...

172. When You Know What to Do… But Can't Seem to Do It (It's Not Your Fault)

21 May 2025

Contributed by Lukas

Why do I know exactly what to do but still don't do it? This frustrating disconnect between intellectual understanding and actual behavior isn't a si...

171. Decode Your Urges: The Hidden Messages Behind Impulsive Behaviors

14 May 2025

Contributed by Lukas

Do you feel like your urges seem to have a mind of their own? Those compelling impulses to check your phone, eat something sweet, or pour another gla...

170. 3 Steps to Transform Your Relationship with Anger

07 May 2025

Contributed by Lukas

Do you try to fix or suppress your anger, and feel guilty if you can't? Many of us have been taught to see anger as shameful, unprofessional, or even ...

169. How We Lose Ourselves- And the Unexpected Way Back

30 Apr 2025

Contributed by Lukas

Do you ever feel like you've lost touch with who you really are? That somewhere along the way, between the endless to-do lists, caring for othe...

168. Treating Your Parts Like People: A Simple Exercise to Access Clarity and Calm

23 Apr 2025

Contributed by Lukas

Have you ever felt like there's a committee of conflicting voices in your head, each pulling you in different directions? In this episode, I exp...

167. The Unburdened System: Healing the Root Causes of Your Habits

16 Apr 2025

Contributed by Lukas

Have you ever wondered what's actually holding you back from changing your most frustrating habits? As a natural problem-solver and detective at ...

166. Trying to Fix your Feelings? Why That Backfires (& What to Do Instead)

09 Apr 2025

Contributed by Lukas

Have you ever felt something uncomfortable and immediately wanted to make it go away? I know that feeling all too well. When discomfort arises—w...

165. What to Do When You're Completely Stuck: PACE Yourself

02 Apr 2025

Contributed by Lukas

Have you ever felt so stuck that you don't know which way is up or down? That disorienting feeling where you're bewildered about how to take even t...

164. Who's at the Wheel? From the Driver's Seat to the Back Row - An Analogy to Better Understand Why You Do What You Do

26 Mar 2025

Contributed by Lukas

Have you ever felt like different parts of your personality are in conflict, pulling you in opposite directions? Inside each of us exists a complex ...

163. How to Change Deeply Ingrained Habits Using IFS

19 Mar 2025

Contributed by Lukas

Why do we keep repeating habits, even when we desperately want to stop? If you've ever found yourself thinking, "Why can't I just have more willpower...

162. Feeling Stuck? Try Asking This One Powerful Question

12 Mar 2025

Contributed by Lukas

Have you ever felt like your emotions are pulling you in a million different directions at once? Like there's a tug-of-war going on inside your head b...

161: Emotions Are Messengers: Why Some Feel Overwhelming & How to Handle Them Differently

05 Mar 2025

Contributed by Lukas

Have you ever found yourself bottling up emotions all day, only to have them burst out later in a way that surprises you? Do you dismiss or intellectu...

160. How to Stop Pretending You're Fine with Dr. Erica Howe

26 Feb 2025

Contributed by Lukas

Do you ever catch yourself pushing through exhaustion, pretending you're fine, or feeling guilty for even thinking about taking a break? This week, I'...

159. The Hidden Costs of Compartmentalizing Your Emotions

19 Feb 2025

Contributed by Lukas

Do you ever find yourself compartmentalizing or ignoring certain emotions, desires, or experiences that feel unwelcome or uncomfortable? It's a comple...

158. Future You Thinking: 4 Strategies to Simplify Goals and Build Momentum

12 Feb 2025

Contributed by Lukas

Do you ever feel like you set a goal, but weeks or months go by and nothing has really changed? You wonder how you've been so unproductive and if you'...

157. The Productivity Hack That Will Transform Your To-Do List

05 Feb 2025

Contributed by Lukas

Do you ever feel like your to-do list is a never-ending source of stress and frustration? You're not alone. Despite our best efforts, it's all too c...

156. Tiny Experiments: The Antidote to Rigid Plans, Shoehorning and Multitasking

29 Jan 2025

Contributed by Lukas

Do you ever find yourself stubbornly sticking to an original plan, even when a better path becomes clear? Or perhaps you're guilty of shoehorning too ...

155. Reclaim Your Time: Counterintuitive Strategies to Leave Work at Work and Streamline Charting with Dr. Junaid Niazi

22 Jan 2025

Contributed by Lukas

Many healthcare providers struggle with the burden of administrative tasks, feeling like they're constantly playing catch-up and sacrificing their per...

154. Forget Motivation: Why Chasing It Is Holding You Back

15 Jan 2025

Contributed by Lukas

Do you ever find yourself thinking "If only I could get motivated, then I'd finally be able to achieve my goals"? It's a common trap to fall into, bel...

153. Small Acts of Stillness: A Tiny Intervention for Big Insights

08 Jan 2025

Contributed by Lukas

Have you ever stopped to consider how often you truly slow down with intention? Not because of fatigue or a scheduled event, but simply to be present ...

152. Rediscovery, Not Reinvention: Why You Don't Need a New You at The New Year

01 Jan 2025

Contributed by Lukas

This episode is meant to be a reminder: you're already enough as you are. Our culture prizes productivity, perfection, and constant personal growth. I...

151. Why Self-Compassion Is The Most Powerful Tool That No One Talks About

25 Dec 2024

Contributed by Lukas

Self-compassion gets a bad rap. Many people seem to think it stands in direct opposition to pushing yourself to do your best, that it's about making e...

150. Turn Triggers into Growth: Transform Holiday Stress with the Concept of Trailheads

18 Dec 2024

Contributed by Lukas

Whether it's holiday plans or preparing for the new year, challenging moments can become chances to deepen your self-awareness instead of adding stres...

149. Transform Tricky Habits with This Unconventional Approach

11 Dec 2024

Contributed by Lukas

In the last two episodes, we explored fourteen life-giving qualities and five actionable steps to weave them into your daily life. Today, we're taking...

148. The Habit of Self-Trust: 5 Steps to Access Calm, Clarity and Courage Every Day

04 Dec 2024

Contributed by Lukas

Every high achiever knows that great ideas are only as powerful as their execution. That's why today, we're diving into the essential steps to actuall...

147. From Surviving to Thriving: 14 Positive Qualities to Cultivate

27 Nov 2024

Contributed by Lukas

For high achievers, the holidays can be an especially busy time as we add travel and scheduling to our already full plates. But where does time for ou...

146. Beyond Habits: Befriend Your Parts for Real Change (Part 3)

20 Nov 2024

Contributed by Lukas

Change, although not effortless, is easier than you may realize, even for the most deeply ingrained patterns and habits. It starts with self-awareness...

145. Beyond Habits: Using Internal Family Systems to Uncover Your Inner Parts (Part 2)

13 Nov 2024

Contributed by Lukas

Do you find yourself reacting in ways you don't understand?   In this episode, I delve deeper into the fascinating world of Internal Family Systems (...

144. Beyond Habits: Using Internal Family Systems to Detect Stealthy Parts of Your Personality (Part 1)

06 Nov 2024

Contributed by Lukas

Feeling lost or stuck? You're not alone. Even the most successful people experience moments of self-doubt and uncertainty. In the first of my latest t...

143. Intuition, Courage, and Wealth-Building: A New Take on Money Habits with Dr. Latifat Akintade

30 Oct 2024

Contributed by Lukas

How does embracing your authentic self shape your mindset around money? In this special episode, we dive into the powerful connection between intuitio...

142. Real Talk on Perfectionism, Productivity and Social Media with Dr. Tiffany Moon

23 Oct 2024

Contributed by Lukas

Today, I have a feeling you're going to jump at the opportunity to put new productivity tools in your toolbox. That's because today I'm talking with ...

141. Habits Reimagined: An Unconventional Approach to Reworking Your Most Draining Habits

16 Oct 2024

Contributed by Lukas

What would your life look like if you could rewire your most energy-draining habits? Imagine experiencing your day-to-day life without the internal an...

140. Why High Achievers Need Self Compassion to Succeed + a Daily Exercise

09 Oct 2024

Contributed by Lukas

Do you roll your eyes or scrunch up your face when you hear the phrase self-compassion? It's easy to give compassion to others, but directing it inwar...

139. Move from Stuck to Action: End Overwhelm with These Simple Steps

02 Oct 2024

Contributed by Lukas

Today, I'm going to talk about a simple but powerful technique that will get you moving on tasks that feel overwhelming. And it has nothing to do with...

138. A Simple Tool for Big Emotions: How to Speak the Language of Parts

25 Sep 2024

Contributed by Lukas

For regular listeners of the podcast, you'll recognize the topic of Internal Family Systems (IFS), but it's never a bad idea to revisit this life-chan...

137. Rediscover Joy and Become More Efficient at Work: A Conversation with Dr. Mary Leung

18 Sep 2024

Contributed by Lukas

Joining me today is Dr. Mary Leung, a full-time medical oncology and hematology physician, as well as a certified life coach. She's here to share a bi...

136. How to Feel Less Overwhelmed during Life's Transitions: 8 Simple Practices

11 Sep 2024

Contributed by Lukas

The life of a high achiever is filled with transitions. Whether it's in life, work, relationships, or something else, there's a seemingly endless numb...

135. Learning to Say No without the Guilt

04 Sep 2024

Contributed by Lukas

It will come as no surprise that one of the biggest challenges for high achievers is saying no. But why is it so hard? The struggle is deeply rooted i...

134. Why Curiosity and Compassion Are Key to Lasting Change

28 Aug 2024

Contributed by Lukas

In this episode, I explore a recently popularized concept from Dr. Becky Kennedy in her book Good Inside called "the most generous interpretation." Th...

133. Why Your Anger Is Actually a Gift

21 Aug 2024

Contributed by Lukas

Anger is not only a natural emotion; it is actually a signal alerting you to three main ideas: that there has been a boundary breach, a value has been...

132. From Crisis to Compassion: Dr. Stella Evans on Coaching, Personal Transformation and Internal Family Systems

14 Aug 2024

Contributed by Lukas

For high achievers, overthinking might seem inevitable. While second-guessing and catastrophizing can lead to overcomplicating things, there is always...

131. Rumination: Why We Do It and How to Change It

07 Aug 2024

Contributed by Lukas

In Episode 131 I'm taking a different role as the guest in an interview led by Dr. Kavetha Sundaramoorthy and Dr. Erica Bove. We dive deep into the ha...

130. Exploring Internal Family Systems: A Deep Dive with Mariana Fávero Bonesso

31 Jul 2024

Contributed by Lukas

Returning to the podcast is Mariana Fávero Bonesso, a life coach specializing in overcoming procrastination and enhancing focus. Last week, she guide...

129. A Conversation with Mariana Fávero Bonesso: Procrastination, Productivity & Focus

24 Jul 2024

Contributed by Lukas

My guest today is Mariana Fávero Bonesso, a life coach specializing in overcoming procrastination and enhancing focus. Mariana works with high-perfor...

128. How to Have a Healthier, Happier Marriage with Maggie Reyes

17 Jul 2024

Contributed by Lukas

An integral part of maintaining a high-achieving lifestyle is a loving, fulfilling relationship with your partner. If that's lacking, it's only a matt...

127. How to Set Boundaries and Say No: A Conversation with Dr. Erica Howe

10 Jul 2024

Contributed by Lukas

When we're knee-deep in the trenches of life it can be easy to forget about ourselves. In fact, there are implicit and even explicit messages in our c...

126. Enhance Your Life with Coaching: A Conversation with Dr. Sarah Witry

03 Jul 2024

Contributed by Lukas

As a podcast for high achieving women, it's important to engage in honest conversations with those that both talk the talk and walk the walk. And I th...

125. Building Better Sleep Habits: A Conversation with Dr. Funke Afolabi-Brown

26 Jun 2024

Contributed by Lukas

How many of us race, walk, and hustle through our days? We're high achievers, after all, so it seems commonplace to finish the day completely exhauste...

124. What No One Taught You about Trauma

19 Jun 2024

Contributed by Lukas

On today's episode I'll be exploring what trauma truly means and how it is far more common than many realize. In fact, most exhausting habituated patt...

123. Habits of Thinking: Two Painful Thoughts to Watch For

12 Jun 2024

Contributed by Lukas

We all suffer from painful, recurring thoughts from time to time. But I've noticed in my professional work (and even in my personal life) there are tw...

122. How to Stop-Second Guessing & Make Decisions Faster

05 Jun 2024

Contributed by Lukas

Do you struggle to make decisions? Do you find yourself floundering with analysis, paralysis, second-guessing, and worrying about making the wrong mov...