In the last episode of The Change Lab, I talked to Elaine O’Brien, Ph.D. about play and how it facilitates wellbeing. In today’s episode, I get into my own experience with a game I’ve been playing recently, ice hockey, and three life lessons I’ve gained from re-engaging in this sport. If you’re at a plateau in your life or you need some inspiration to add more play and fun to your life, this one is for you. Check it out and make sure to get your lab work exercise for the week at the end of...

The Power of Play For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast Produced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Ellen Vora, MD, is a board-certified psychiatrist and holistic health practitioner renowned for her pioneering approach to mental health care. With a foundation in conventional psychiatry complemented by integrative and holistic healing modalities, Dr. Vora offers patients a comprehensive and empowering path to well-being. A graduate of Yale University and Columbia University College of Physicians and Surgeons, she blends her expertise with mindfulness meditation, nutrition, and herbal...

Do you ever feel like there are not enough minutes in the day to get all the things done? Or lament that you’re not using your time productively? Well, what if your fixation on productivity was actually unproductive?! I’m fairly certain it is! In today’s episode, I reflect on a heart-stopping quote from Carl Sagan that makes our secret desire to win a productivity ribbon each day seem pretty darn absurd. So, if you struggle with time management, this episode is for you. We’ll explore the...

Today in The Change Lab, I’m joined by my former coach and goal-setting expert, Caroline Adams Miller. Twenty-three years ago, Caroline helped me achieve an impossible goal that changed my life. In our conversation, Caroline breaks down the difference between learning goals and performance goals and why distinguishing one from the other matters; why women need less consolation from their friends and more encouragement to go after hard goals; and how she’s approaching her next big goal…writing...

Hey lab mates and TGIM! We’re back in The Change Lab, and I’ve got an update on my New Year’s Evolution – a six-month hiatus from the booze. I started this experiment on January 1st, 2024 hoping to start waking up with the 5amers brimming with sober energy. Spoiler alert: that didn’t happen. Turns out, I’m still hitting the snooze button, and my Peloton still has abandonment issues. But, what I have discovered is that most of what made this moderate drinker not want to give up her right to...

In today’s episode of The Change Lab we are coaching in the lab. So, pull up a chair and join Dr. Heinz’ session with Anne, who is wrestling with self-criticism as she applies to law school at 49. In today’s more loose and conversational coaching session, Anne sees how her fear of not liking law school and quitting is holding her back from starting it with gusto, which, of course, is going to make it far more likely that she doesn’t like it! Listen to this episode of Coaching in the Lab and...

Put down the green juice and call your friend. Nothing packs a wellness punch like improving the quality of your social connections and personal relationships. In today’s research packed episode of The Change Lab, Dr. Heinz digs into why other people matter to your physical and psychological wellbeing and, most importantly, shares three things you can do right now to get more goodness out of your relationships. Check it out and share it with a friend to discuss it together!  Show...

Being a parent in the era of social media means wading through a morass of conflicting and half-baked advice from would-be influencers, coaches, and practitioners. * It’s confusing. “Wait, attachment parenting has nothing to do with attachment?” * It’s overwhelming. “I want to be sensitive to my child’s needs, but how sensitive?” * It’s contradictory. “Don’t be a tiger/helicopter/lawn mower parent, but also be an involved parent and help them lean into their potential.” It’s enough to make...

Whether New Year lover or hater, the science behind the year’s most significant self-improvement day is pretty darn fascinating. In today’s episode of The Change Lab, Dr. Sasha Heinz dives into the research on the Fresh Start Effect, the human tendency to set and pursue goals or make positive changes at the beginning of a date that gives us a psychological feeling of “before & after.” In this episode, you will learn the three reasons why a fresh start is an ideal time to initiate change...

Did you know that there are different types of perfectionists each with their own distinct perfectionistic ideals and specific personality assets and liabilities? In today’s episode of The Change Lab, psychotherapist and author, Katherine Morgan Schafler, gives us a new and nuanced perspective on perfectionism. Join Katherine and Sasha as they discuss Katherine’s groundbreaking and original book, The Perfectionist’s Guide to Losing Control: A Path to Peace and Power. Show Notes: To learn...

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast Produced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Show Notes: Explore Dr. Heinz's 11 week New Year's Evolution For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast Produced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

In the past few episodes of The Change Lab, Dr. Heinz has discussed the five stages of change (precontemplation, contemplation, preparation, action, and maintenance). But some personal changes seem to happen in an instant, not in a slow progression through these five stages of change. In today's episode of The Change Lab, Dr. Heinz answers a question she got from one of her colleagues about this very issue: why do some people change instantaneously without seeming to go through these stages?...

When it comes to setting a New Year's goal...if you fail to plan, you plan to fail. In today's episode of The Change Lab, Dr. Sasha Heinz walks you through the five stages of change and shares what she is doing to prepare for her no drinking start date on January 1st. If you're curious about how Dr. Heinz sets a New Year's goal and what progressing through the early stages of change looks like in real life, this is an episode you don't want to miss.  For more on The Transtheoretical Model of...

Show Notes: Explore Dr. Heinz's 11 week New Year's Evolution For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast Produced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Show Notes: Explore Dr. Heinz's 11 week New Year's Evolution Forbes - The Negativity Advantage: How Pessimism Can Help You Reach Your Goals Rethinking Positive Thinking by Gabriele Oettingen Expectation, Fantasy and Weight Loss: Is the Impact of Positive Thinking Always Positive? For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast Produced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.

Gratitude is not just woo woo, law of attraction, high vibes speak. It’s a state of being that has the weight of an enormous body of scientific, peer reviewed literature to vouch for its hefty positive effect on our health, relationships, and wellbeing. Tune into today’s episode of The Change Lab as Dr. Heinz walks you through the science of gratitude and three effective gratitude generating exercises. For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast Produced by...

When we’re stuck, we tear ourselves apart as if we’re being drawn and quartered by the voice of should and the voice of “f*ck it!” The nonstop negotiations and rationalizations are its own particular kind of torture. In today’s episode of The Change Lab, Dr. Heinz works with a podcast listener who is ambivalent about her weight loss goal; a part of her wants to lose weight and a part of her doesn’t want to at all. In a real life coaching session, Dr. Heinz helps her client break down the...

Ever caught yourself putting off an onerous task until tomorrow “when you’ll want to do it,” or blaming your love for midnight snacks on genetics? Yeah, it's time to call out that BS. This week on The Change Lab, we're stripping down the layers of self-deception and exposing the laughable but crafty ways we rationalize our nonsense, justify our childish behavior, and dodge the discomfort of growth. Get ready to confront the sneaky ways your inner Rational Rider defends and justifies your...

Today in The Change Lab we’re talking about the power of metaphors. The figures of speech we use to describe the mind inform how we relate to it and work with it. If you think of your mind as a garden, then your job is to be a gardener. If you think of the mind as a computer, then your job is to update the software. If you think of your mind as a conference room full of competing committee members, then your job is to mediate the conflict. Metaphors are powerful. And in this episode, Dr....

We all struggle to follow through on doing the things we know are good for us and critical to our long term health. In today’s episode, Dr. Heinz coaches one Change Lab listener who wanted to understand why, despite his genuine motivation and evident discipline in other areas of his life, he continues to blow off exercising and getting into the shape he’d like to be in. Listen as Sasha helps him explore the hidden commitments that are holding him back from making progress on his goal. If you...

Feel like your old self is tripping you up? Trust me, you’re not the only one tangled up in the past. One Change Lab listener shot a question out to Dr. Heinz, wanting to know how to move past…well, her past. In this episode, Dr. Heinz answers her listener's question and dives into how changing the direction of the chapter you're currently writing will also change your backstory. Tune into this week’s Change Lab episode and discover the secret to turning your past from a horror story to a...

Shira Gill is a globally recognized home organizing expert, bestselling author, and speaker. She has inspired thousands of people to clear clutter from their homes and lives, and developed a process and toolkit that applies to anyone, regardless of budget, space, or lifestyle. Shira is the author of Minimalista and Organized Living, and has been featured in 100+ print and media outlets including Vogue, Dwell, Better Homes & Gardens, House Beautiful, Architectural Digest, Domino, Forbes,...