Habits on Purpose

121. Pragmatic Curiosity: Move from Passive Curiosity to Active Curiosity

29 May 2024

Contributed by Lukas

Today, we're getting curious. More than that we're engaging in pragmatic curiosity—a practice by which you can more effectively change your habits a...

120. Unstuck and Empowered: My Favorite Questions to Navigate Stress

22 May 2024

Contributed by Lukas

It's certainly not uncommon to feel stuck and unsure of yourself. In fact, if you're constantly questioning your thoughts, acts, and decisions—and d...

119. 3 Steps to Find the Desires Hidden beneath Your Habits

15 May 2024

Contributed by Lukas

Are you an overthinker? Maybe a procrastinator or a perfectionist? We all have habits—things we do automatically without thinking much about them—...

118. Are You Saying Yes When You Should Be Saying No?

08 May 2024

Contributed by Lukas

It seems like the difference between a yes and a no would be obvious, right? But the reality is, this discernment can be quite the riddle. So, why ...

117. Burnout, Mindfulness and IFS: A Conversation with Dr. Sogol Pahlavan

01 May 2024

Contributed by Lukas

One common experience high-achieving women have is that their life looks perfect from the outside, but inside, they're struggling with burnout. This w...

116. 10 Unexpected Results of Giving the Benefit of the Doubt

24 Apr 2024

Contributed by Lukas

I used to think that I always gave people the benefit of the doubt. My natural default was to be extremely optimistic and always see the good in peopl...

115. How to Stop Being Reactive: A Must Know Technique

17 Apr 2024

Contributed by Lukas

One of the most infuriating things that I've personally experienced, and my clients experience, is that feeling of being reactive, particularly to the...

114. If You're Trying to Control Everything: Try This Instead

10 Apr 2024

Contributed by Lukas

Any control freaks listening out there? Maybe you consider yourself more of a control enthusiast? If you loathe when things don't go according to plan...

113. What Are You Making Things Mean?

03 Apr 2024

Contributed by Lukas

If you have a conversation with someone and there is silence, how often do you make this mean that they don't like you, or you have annoyed them, or t...

112. Frazzled and Stressed? How to Stop Shoehorning

27 Mar 2024

Contributed by Lukas

To shoehorn is to force or compress something into an insufficient space, or an insufficient period of time. What does this look like when it comes to...

111. The 3 Mistakes of Habit Change

20 Mar 2024

Contributed by Lukas

If you have a goal in your life, adjusting your habits is the best way to start taking the steps towards where you want to go. However, there are some...

110. Amplify Your Strengths Instead of Improving Your Weaknesses

13 Mar 2024

Contributed by Lukas

How much time do you spend trying to do thing you know you aren't good at? What if your habit could be doing more of what you're good at, instead of s...

109. How to Make Being a Beginner Easier

06 Mar 2024

Contributed by Lukas

For some of us, it's been a long time since we were a beginner at something. Sometimes, being new is exciting and the learning process can feel super ...

108. The Problem with Minimizing Difficulties

28 Feb 2024

Contributed by Lukas

You might think that diluting the significance of a challenge you've faced and shrugging off your lived experience of a difficult situation is harmles...

107. What's Missing in Your Life?

21 Feb 2024

Contributed by Lukas

In our lives, it can sometimes feel like something's missing. However, we often have difficulty working out where this feeling of longing is coming fr...

106. Persistence & Perseverance without the Burnout

14 Feb 2024

Contributed by Lukas

How does persistence help us create more of what we want in our lives? Why do some people struggle to show up with persistence and persevere in pursui...

105. Building Confidence amid Life's Struggles

07 Feb 2024

Contributed by Lukas

Often, we worry about what people will think of us as we navigate through difficult times. The reality, however, is that struggles are part of life an...

104. How to Really Hear Your Inner Critic

31 Jan 2024

Contributed by Lukas

What can you do to really hear your inner critic without it stopping you in your tracks? Really hearing your inner critic requires an understanding ...

103. Mindful Self-Compassion with Dr. Erica Bove

24 Jan 2024

Contributed by Lukas

Fertility is a subject filled with mental and emotional challenges, and my guest this week is an expert on it. Whether you're facing fertility difficu...

102. How Inner Work Solves All Your Problems

17 Jan 2024

Contributed by Lukas

If you want to be as effective as possible as you navigate external challenges in your life, starting inside and doing the internal work is a critical...

101. Setting Boundaries for Professional Women with Dr. Sasha Shillcutt

10 Jan 2024

Contributed by Lukas

What exactly are boundaries, and why are they difficult to articulate and maintain? To help me unpack the complex topic of boundaries, I'm joined by D...

100. Reconnect with What Matters to You Most

03 Jan 2024

Contributed by Lukas

Today's episode is all about keeping sight of what really matters. I have an approach that keeps the most important things in the forefront of my ...

BONUS: Spending the Holidays the Way You Choose

27 Dec 2023

Contributed by Lukas

We get to choose how we spend our time, whether that's during the Holidays or any time of the year. When you can start saying, "I choose to…" in...

99. Diving Deeper into Optimal Health with Dr. Ali Novitsky (Part 2)

20 Dec 2023

Contributed by Lukas

This week, Dr. Ali Novitsky is back for more and we're diving deeper into the bigger picture around nutrition, fitness, and the multiple layers involv...

98. Habits that Lead to Optimal Health with Dr. Ali Novitsky

13 Dec 2023

Contributed by Lukas

Since the New Year is fast approaching and people are thinking about their health during the Holidays, I'm bringing in an expert to help me explore nu...

97. 9 Things I Loved This Year

06 Dec 2023

Contributed by Lukas

Discover nine things that have improved my life this past year, and how they could improve yours too. These things have allowed me to bring more pleas...

96: Are You Using Personal Development Against Yourself?

29 Nov 2023

Contributed by Lukas

Have you ever noticed what happens when you start using personal development tools and concepts against yourself? This is a signature move of high-ach...

95: Understanding Your Passive Consumption Habit

22 Nov 2023

Contributed by Lukas

There's a massive difference between consuming information and actually applying what you've learned, but when you can spot this habit of passive cons...

94: Who is Driving Your Life?

15 Nov 2023

Contributed by Lukas

When you drive a vehicle, you're the one choosing the destination, the route, the pace, and probably the music on the road. However, in our lives, we ...

93: How to Stop Feeling Inadequate

08 Nov 2023

Contributed by Lukas

When your rigid plans go sideways, it's common for people to start turning that into a personal indictment. This pattern is the result of a few differ...

92: The Secret to Feeling Better

01 Nov 2023

Contributed by Lukas

How do you want to feel? One of the central tenets of this podcast is that your experience of life is shaped by your beliefs. As a result, how you sho...

91: The Root of Your Habits: Habit Audits (Part 2)

25 Oct 2023

Contributed by Lukas

All of our habits are here for a good reason, even if we don't like the habit itself. They're all adaptive or protective solutions that we've learned,...

90: What Our Habits Tell Us: Habit Audits (Part 1)

18 Oct 2023

Contributed by Lukas

If you want to approach your life with more intentionality, one of the best ways to do this is to perform a habit audit. A habit audit is the process ...

89: You Might Be Experiencing Anxiety If…

11 Oct 2023

Contributed by Lukas

Many of us didn't grow up as people who identify as anxious. We see extreme examples of anxiety and we don't relate, so we just assume we don't experi...

88: Change Starts with Awareness

04 Oct 2023

Contributed by Lukas

One of the most common questions I get from clients after they've realized the cause of their habitual overwhelm is, "What are the next steps?" Once w...

87: Making Plans You Can't Keep

27 Sep 2023

Contributed by Lukas

When you're setting goals or you're in the thick of planning, do you find yourself making grandiose plans that you can't possibly follow and maintain?...

86: Micro-Analysis of Other People's Reactions

20 Sep 2023

Contributed by Lukas

When we walk into a room filled with people we don't know, whether it's a professional event, the gym, or a dinner party, we tend to look around for a...

85: Malpractice Lawsuits: Recovering from Trauma with Dr. Laura Fortner

13 Sep 2023

Contributed by Lukas

Being involved in a medical malpractice lawsuit is a concern for any physician and can lead to serious trauma. Once you see how the habits you have i...

84: How to Be More Resourceful

06 Sep 2023

Contributed by Lukas

Challenges are inevitable. No matter your socioeconomic status, your education, how much you enjoy your job, or whether you're on vacation, things are...

83: Dealing with Disappointment in a More Productive Way

30 Aug 2023

Contributed by Lukas

If you're in the habit of trying to resist feelings of disappointment, today's episode is for you. Ignoring your emotions in those situations where yo...

82: How to Improve Your Experience of Life

23 Aug 2023

Contributed by Lukas

Where do you tell yourself, "I have to…" in your life? When somebody asks you to do something or to help them with a specific task, what's the narra...

81: Building Habits for Financial Freedom with Dr. Bonnie Koo

16 Aug 2023

Contributed by Lukas

It's easy for high-income earners to ignore their money, but a lack of mindful habits around money might be hindering you from achieving true financia...

80: Grief and the Power of Coaching with Krista St-Germain

09 Aug 2023

Contributed by Lukas

My guest this week is Krista St-Germain, a grief expert and coach for widowed moms. She teaches other widows how to love life again after a tragic cha...

79: Change Your Habits Forever Using CBT and IFS

02 Aug 2023

Contributed by Lukas

What are you making the challenges in your life mean? Whatever you're dealing with in your life, whether that's external stressors, exhaustion, or you...

78: Connecting with Your Body with Dr. Amruti Choudhry

26 Jul 2023

Contributed by Lukas

Do you find it easy to slow down, and tune into your emotions and your physical, bodily experience? If not, and if this is a habit you want to develop...

77: How Self-Trust Creates Better Habits

19 Jul 2023

Contributed by Lukas

When you look carefully at your habits and your patterns, you'll see some areas of your life where your self-trust isn't as solid as it could be. So, ...

76: The Real Impact of Modern Trauma with Dr. Christy Gibson

12 Jul 2023

Contributed by Lukas

What is trauma? How do you describe it and how does it show up? What do we do about it once we identify it? To help me address all of these questions ...

75: Using Internal Family Systems to Understand Your Habits

05 Jul 2023

Contributed by Lukas

Did you know that you are one human made up of multiple personalities, or parts, that interact internally, much like people interact in the external w...

74: The Secret to Self-Compassion with Dr. Kathy Stepien

28 Jun 2023

Contributed by Lukas

Have you ever noticed how easy it is to show compassion to others, but found yourself struggling when it comes to showing yourself that same level of ...

73: How to Change the Way You Think with Dr. Dana Gibbs

21 Jun 2023

Contributed by Lukas

Have you ever struggled to change how you think about something? If you have something in your life that you want to think about in a new way with the...

72: Perfectionism: Understanding the Habit

14 Jun 2023

Contributed by Lukas

Discover the difference between being a high-achiever versus being a perfectionist and the subtle ways perfectionism shows up that might not currently...

71: Addressing Individual and Institutional Burnout with Dr. Tricia James

07 Jun 2023

Contributed by Lukas

Dr. Tricia James is an Internal Medicine Faculty Physician and Master Certified Trauma-Informed Coach, and she is passionate about transforming medici...

70: Coaching Through Life's Challenges with Dr. Meivys Garcia

31 May 2023

Contributed by Lukas

Dr. Meivys Garcia is an OB-GYN and fertility specialist who is not only co-owner of a renowned Ontario fertility clinic but is also known on Instagram...

BONUS: Free Habit Workshop Series

26 May 2023

Contributed by Lukas

Life is short. Are you spending your time on what matters most? Or do default habits consume your precious time and energy?   In this bonus episode, ...

69: How to Stop Striving and Start Thriving with Dr. Dawn Baker

24 May 2023

Contributed by Lukas

If you're feeling a tug to do something a little bit different in your life but are unsure how to get started, this episode is for you. I'm joined by ...

68: External Approval and Achievement at the Expense of Your Well-Being: A Conversation with Dr. Jillian Rigert

17 May 2023

Contributed by Lukas

Dr. Jillian Rigert is a Life and Leadership Coach, an Oral Medicine Physician, Postdoctoral Research Fellow in Radiation Oncology, Air Force Veteran, ...

67: The Habits That Build Emotional Intimacy with Dr. Kavetha Sundaramoorthy and Dr. Erica Bove

10 May 2023

Contributed by Lukas

What exactly is emotional intimacy, and how can you cultivate it?   Tune in this week as Dr. Kavetha Sundaramoorthy and Dr. Erica Bove join me to dis...

66: The Power of Coaching in Changing Your Habits with Shannon Fitzgerald

03 May 2023

Contributed by Lukas

Shannon Fitzgerald is a Board-Certified Pediatric and Family Nurse Practitioner with a Master's from Yale and she's been taking care of kids and famil...

65: How to Declutter Your Spaces with Amelia Pleasant Kennedy

26 Apr 2023

Contributed by Lukas

Habits around clutter, possessions, and home organization are often a huge source of quiet stress. So, to help us understand how and why this happens,...

64: The Habit of Pretending You're Okay When You're Not with Dr. Erica Howe

19 Apr 2023

Contributed by Lukas

Dr. Erica Howe is a board-certified hospitalist and the founder of the Women Physicians Wellness Conference. She created WPW to give women physicians ...

63: What is Coaching Really Like? with Dr. Margaret Baum

12 Apr 2023

Contributed by Lukas

What is it actually like to get coached? What does the coaching process entail? How might it impact and transform your entire life? If these are quest...

62: How to Break the Shame Spiral with Dr. Sonia Wright

05 Apr 2023

Contributed by Lukas

This week, the tables have turned and Dr. Sonia Wright is interviewing me. We discuss ways to handle shame and self-judgment, especially as it relates...

61: Overcoming Self-Doubt and Perfectionism While Finding Your Purpose with Dr. Devon Gimbel

29 Mar 2023

Contributed by Lukas

Devon Gimbel has created a successful business helping professionals and entrepreneurs have amazing travel experiences using rewards credit card point...

60: Women's Empowerment Month with Dr. Sonia Wright

22 Mar 2023

Contributed by Lukas

In light of Women's History Month this March, or Women's Empowerment Month as my guest Dr. Sonia Wright calls it, we discuss what self-empowerment mea...

59: How to Get Your Time Back with Vikki Louise

15 Mar 2023

Contributed by Lukas

Vikki Louise, known as the Feminist Time Coach, is an expert on all things time. She's a reformed hustler who went from working 80-hour weeks and doin...

58: 10 Obstacles to Starting and Maintaining Habit Change

08 Mar 2023

Contributed by Lukas

I share my top tips for avoiding the most common pitfalls when it comes to starting and maintaining sustainable habit change. You'll hear practical st...

57: The Habit of Dismissing Progress and Minimizing Achievements

01 Mar 2023

Contributed by Lukas

Discover the problem with chronically dismissing your success, why you do it, and what you can do instead. You'll hear the cost of being in the habit ...

56: The Hidden Habit of Busying

22 Feb 2023

Contributed by Lukas

Hear why busying is a quiet, hidden habit that is often hard to notice, and what happens if you're in the habit of busying. Discover the subtle and mo...

55: 6 Powerful Principles from a Kindergarten Classroom

15 Feb 2023

Contributed by Lukas

Hear six principles from a kindergarten classroom that you can apply in your day-to-day. You're going to see how these rules can be a meaningful parad...

54: Meeting Yourself Where You Are

08 Feb 2023

Contributed by Lukas

Discover how meeting yourself where you are allows you to be more deliberate and effective in making habit changes. You'll hear what not meeting yours...

53: The Skill of Making Things Easy

01 Feb 2023

Contributed by Lukas

Discover how to create ease on purpose, even if your default has always been the opposite. You'll hear why it's vital not to add additional suffering ...

52: The Habit of Drinking: When You Can Take It or Leave It with Dr. Sherry Price

25 Jan 2023

Contributed by Lukas

Dr. Sherry Price shares her insights on how to customize the habit of drinking so it works for your life and what you need. She's sharing her insights...

51: How to Change Your Relationship with Alcohol

18 Jan 2023

Contributed by Lukas

If you find that drinking or overdrinking is occupying more of your mental and emotional space than you want and would like to deliberately design a r...

50: Breaking the Habits That Lead to Burnout with Dr. Tonya Caylor

11 Jan 2023

Contributed by Lukas

Discover how perfectionism and all-or-nothing thinking are holding you back and how to instead make space for seemingly polarizing ideas to coexist. D...

49: Internal Family Systems: An Overview

04 Jan 2023

Contributed by Lukas

I offer you an overview of one of the most powerfully radical paradigms when it comes to understanding how the human mind functions. You'll hear what ...

48: Are You Ready to Stop Comparing and Despairing?

28 Dec 2022

Contributed by Lukas

Discover why we have our unique reasons for engaging in compare and despair, how to identify what yours might be, and what is required of you to begin...

47: How B Minus Work Will Change Your Life

21 Dec 2022

Contributed by Lukas

I'm introducing you to something that will change your life, a concept called B- work. You'll hear why embracing B- work can be so excruciating for pe...

46: How Intentional Habits Transform Your Life

14 Dec 2022

Contributed by Lukas

Discover why, if you want to be intentional about your life, you must be deliberate with your habits. You'll learn the power of unraveling old habits ...

45: Self-Compassion: The Habit That Changes Everything

07 Dec 2022

Contributed by Lukas

Discover what self-compassion is and why developing the habit of self-compassion is the secret to success for high achievers. I'm sharing why self-com...

44: Navigating Holiday Stress: The Problem with Saying "I have to"

30 Nov 2022

Contributed by Lukas

I guide you through a process of navigating holiday stress in a new way this year. You'll hear the difference between the habit of saying, "I have to,...

43: The Truth About Coaching

23 Nov 2022

Contributed by Lukas

I show you exactly what coaching is, what it isn't, and some of the misinterpretations I had about it before becoming a life coach myself. You'll hear...

42: A New Way to Approach Permanent Weight Loss with Dr. Katrina Ubell

16 Nov 2022

Contributed by Lukas

Even if you don't have a tricky relationship with your body or food, this episode is going to be a great portal of wisdom for reconnecting with your b...

41: Your Hidden Habits

09 Nov 2022

Contributed by Lukas

I show you what hidden habits mean, and why it's extremely common to have habits that you didn't think qualified as habits, but that are affecting you...

40: Becoming Your Favorite You with Dr. Melissa Parsons

02 Nov 2022

Contributed by Lukas

My guest this week is a coach who is passionate about helping her clients become their favorite version of themselves by treating themselves like they...

39: One Simple Technique for Creating Clarity and Self-Compassion

26 Oct 2022

Contributed by Lukas

Discover exactly how to perform a powerful narrative technique, so you can access an alternate perspective on yourself or a situation you're going thr...

38: What to Do When You're Consumed by Emotion

19 Oct 2022

Contributed by Lukas

Tune in this week for an overview of everything you need to know about finding neutrality when you're spinning in uncomfortable, negative, stressful t...

37: 3 Steps to Understanding and Changing Any Habit

12 Oct 2022

Contributed by Lukas

Join me this week as I offer you a different approach to understanding and changing your habits. I'm showing you how to unwire a habit that isn't serv...

36: Understanding Your Wants with Priyanka Venugopal

05 Oct 2022

Contributed by Lukas

Tune in this week to discover the work of unraveling and unloading everything that feels heavy in your life. Priyanka Venugopal is sharing the tools t...

35: Coming Into Your Own as a Leader with Allyson Witherspoon

28 Sep 2022

Contributed by Lukas

Allyson Witherspoon is the US Chief Marketing Officer for Nissan, and her life-long career in the automotive sector has taken her all over the world, ...

34: The Secret to Changing Any Habit

21 Sep 2022

Contributed by Lukas

To make a lasting change with a habit, it is absolutely essential that you understand what that habit is trying to help you address or ignore. So this...

33: Habit-Building Classics: How to Feel Better Now (Part 1)

14 Sep 2022

Contributed by Lukas

In this re-release, I outline how your emotions and feelings relate to your behavioral habits, and why understanding these patterns is going to be so ...

32: Emotional Eating and Willpower with Dr. Siobhan Key

07 Sep 2022

Contributed by Lukas

Dr. Siobhan Key dives into the crux of emotional eating, and why we often default to using restriction and willpower. We're examining how emotional ea...

31: The Science Behind Group Coaching with Dr. Tyra Fainstad and Dr. Adrienne Mann

31 Aug 2022

Contributed by Lukas

Join us this week as Dr. Tyra Fainstad and Dr. Adrienne Mann reveal the findings of their hugely successful study, what drew them to coaching in the f...

30: Negotiate for the Salary You Deserve with Dr. Linda Street

24 Aug 2022

Contributed by Lukas

Dr. Linda Street gets to the heart of the complexity and dialogue when it comes to negotiation. She's sharing the mindset habits that often bring up s...

29: How to Enjoy Every Day with Megan Ladd

17 Aug 2022

Contributed by Lukas

Tune in this week to discover how to start enjoying every single day. Megan is sharing a concrete exercise you can do right away to help you identify ...

28: Cultivating the Sex Life of Your Dreams with Dr. Kelly Casperson

10 Aug 2022

Contributed by Lukas

Join Dr. Kelly Casperson and I this week as we dive into what it takes to cultivate the sex life of your dreams. We're exploring the most common troub...

27: How to Have Open Communication Around Sex with Dr. Sonia Wright

03 Aug 2022

Contributed by Lukas

Dr. Sonia Wright shares the importance and the complexity of cultivating the habit of communicating openly when it comes to sexuality and intimacy. We...

26: It's Never too Late to Rewire Your Brain with Janette Dalgliesh

27 Jul 2022

Contributed by Lukas

Janette Dalgliesh is here to discuss the habits that live below our conscious awareness. We're diving deep into the influence of socialization on our ...

25: Healing Codependent Thinking with Victoria Albina

20 Jul 2022

Contributed by Lukas

Victoria Albina and I explore what codependent thinking means and how it might be showing up for you in your everyday. We're diving into how so many o...

24: A New Way to Engage with Your Inner Critic

13 Jul 2022

Contributed by Lukas

I'm showing you how we usually respond to feeling criticized, what might change if we engaged with our self-critical parts differently, what it means ...