The Change Lab

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 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 episode.

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.

The Power of Play

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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 medicine to address the root causes of mental illness. Driven by a commitment to holistic wellness, Dr. Vora is dedicated to transforming mental health care through her clinical practice, speaking engagements, and educational outreach, inspiring individuals to embrace a more balanced and resilient approach to mental well-being.

Produced by Peoples Media

Hosted on Acast. See acast.com/privacy for more information.

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 liberating idea that there is, in fact, no universal “Good Use of Time Scale.” You are the only person who can determine what is and is not a good use of your time. But with this freedom come responsibility. You must define the parameters of valuable time use by getting clear on your goals and your values. And, of course, there is an eye-opening lab work exercise to help you look objectively at how you are spending your time right now. Remember, your time is not to be managed; it’s meant to be lived. So, let’s put the “own up” in grown up and start creating deliberate, self-authored days. 

Show Notes:

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.

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 her forthcoming book, Big Goals, which comes out in the Fall of 2024. As Caroline reminds us, “the happiest people wake up to hard goals.” This episode is a must listen if you have big dreams, but feel stuck without a clear idea of how to realize those goals. 

Show Notes:

Caroline Adams Miller, MAPP Website

Caroline’s Books

Creating Your Best Life

Getting Grit: The Evidence-Based Approach to Cultivating Passion, Perseverance, and Purpose

My Name is Caroline

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.

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 drink is, well, BS. In today’s episode, I get personal about my relationship with alcohol and share the preliminary findings of my sobriety evolution experiment. And it’s not just about alcohol; it’s about our capacity to change and stepping into the joy of limitless possibility. If you need some inspiration and motivation to start your week, don’t miss this candid episode. Cheers to change!

Lab Work:

Take a serious–dare I say sober–look at the change you have been contemplating and do the following short exercise:

At the top of a black sheet of paper write this statement and question: “I want to make this change, but I don’t feel ready. What exactly needs to happen for me to feel ready?” Write down as many responses to this question as you can and “I don’t know” is not an answer, it’s avoidance. When you’re finished, look at what you wrote down. If someone you love deeply came to you with a list of what’s holding them back from feeling ready to make a life-affirming change that looked exactly like yours, would you sign off on it? And if not, why?

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 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 relate it to your own insecurity, self-doubt, and apprehension. Perhaps, you need to spend some time creating your own definition of success and laying out the criteria for calling it quits with not an ounce of guilt just like Anne does. Tune in and don’t forget to listen to the labwork at the end of the episode…it’s a good one!

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.

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 Notes:

Martha Knudson, JD, MAPP, “High-Quality Relationships are Vital to Health, Performance, and Professional Success

https://lawyerwellbeing.net/2020/04/14/high-quality-relationships-are-vital-to-health-performance-and-professional-success/

Social Ties and Susceptibility to the Common Cold

http://people.vcu.edu/~dbandyop/BIOS625/CohenEtAl.pdf

Depression Contagion in College Roommates:

Howes, M. J., Hokanson, J. E., & Loewenstein, D. A. (1985). Induction of depressive affect after prolonged exposure to a mildly depressed individual. Journal of personality and social psychology, 49(4), 1110.

The Contagion Effect of Happiness

https://humannaturelab.net/images/publications/095-Dynamic-Spread-of-Happiness-in-a-Large-Social-Network.pdf

Barbara Fredrickson Video, “Understanding Everyday Love”

https://www.youtube.com/watch?v=UWnqREJFrYk

“Science Discovers the Perfect Formula for Hugging” by Alison Escalante, M.D. 

https://www.psychologytoday.com/us/blog/shouldstorm/202006/science-discovers-the-perfect-formula-hugging

For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcast

Produced by Peoples Media

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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 any try-hard parent confused, frustrated, and exhausted.

Well, not to worry, relief is here. In today’s episode of The Change Lab, Sasha is joined by the wise and delightfully human host of the Raising Good Humans Podcast, Dr. Aliza Pressman. Aliza will cut through all the parenting nonsense to distill the five principles of parenting that are based on decades of research. And, here’s the great news, being a good parent of good humans is not as complicated as you may have been led to believe. With her warmth and wisdom, Aliza will bring you the relief you have been looking for. So, even if you’re a parent or not, make sure to tune into this one!

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.