Episodes

  • The Real Reason You Keep Going (or Don’t): Inside Motivation and Resilience

    The Real Reason You Keep Going (or Don’t): Inside Motivation and Resilience
    Oct 1 2025
    Why do we sometimes feel unstoppable—and other times can’t find the motivation to get off the couch? In this episode, Dr. Jessica Griffith-Echito and Dr. Samantha Hayes unpack the psychology of motivation and the deeper role resilience plays in helping us keep going when life gets hard. You’ll discover: The difference between intrinsic and extrinsic motivation—and why one lasts longer. The three core drivers of motivation: autonomy, mastery, and purpose. How to use motivational intelligence to align emotions, goals, and feedback with your values. Practical tools to build resilience, including a 3-step reframing exercise that helps shift your mindset in real time. Ways to sustain motivation long-term and even foster it in others, whether at work, in parenting, or in relationships. This episode isn’t about pushing harder or pretending everything is fine. It’s about learning how to work with your natural motivation, respond with resilience when things get tough, and create sustainable habits that keep you moving forward. 👉 For a deeper dive, explore our Motivation and Resilience Mastery course at resilienceandwellbeing.org , and connect with us on Instagram @resilienceandwellbeingnetwork to share your reflections.
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    53 mins
  • Reframing Negative Thoughts: How to Challenge the Story in Your Head

    Reframing Negative Thoughts: How to Challenge the Story in Your Head
    Sep 3 2025
    Negative thoughts can feel like undeniable truths, but they’re often just old stories your brain has been repeating for years. In this episode, Dr. Samantha Hayes and Dr. Jessica Griffith-Echito dive deep into the mental patterns that keep us stuck, like catastrophizing, black-and-white thinking, and mind-reading, and show you how to reframe them into something more empowering. 👉 For more support, explore our free resources and 30-day course on reframing negative thoughts at resilienceandwellbeing.org, and connect with us on Instagram @resilienceandwellbeingnetwork.
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    37 mins
  • Building Resilience and Flexibility in a Changing World

    Building Resilience and Flexibility in a Changing World
    Aug 6 2025
    In a world that seems to change faster every day, how can we stay grounded and resilient? In this empowering episode, Dr. Jessica Griffith-Echito and Dr. Samantha Hayes explore what it truly means to be flexible and adaptable in daily life. From schedule changes to major life transitions, we all face moments that test our ability to bend without breaking. You’ll learn: ✅The key differences between flexibility and adaptability, and why you need both ✅Practical tools like reframing, if-then planning, and mini adaptability experiments ✅How resilience is built through mindset, support systems, and purpose ✅Real-life examples and reflections to help you apply these skills today This conversation isn’t about bouncing back perfectly, it’s about coming back with more clarity, insight, and self-trust. Whether you're navigating a big change or the small, everyday stressors, this episode offers tools you can use right away. 🔗 Explore more at www.resilienceandwellbeing.org 📲 Follow us on Instagram @resilienceandwellbeingnetwork 💬 If this episode speaks to you, share it with someone who could use a little encouragement today.
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    25 mins
  • Overcoming Indecision: Clarity, Confidence & Your Next Best Step

    Overcoming Indecision: Clarity, Confidence & Your Next Best Step
    Jul 2 2025
    Ever found yourself overthinking something simple… or feeling frozen when it’s time to make a big life decision? You’re not alone and you’re not broken. In this episode we dive into the heart of indecision... why it happens, how it sneaks into our daily lives, and what you can do to get unstuck. Whether you’re wrestling with a career move, relationship boundary, or just what to make for dinner, this conversation is full of powerful insights and practical takeaways. Plus, we give you a peek inside our FREE Overcoming Indecision Course. If you’ve ever said, “I just wish I could make a decision without second-guessing myself…” this episode is for you. Learn more about the course and access free resources at www.resilienceandwellbeing.org Follow us on Instagram for more daily support: @resilienceandwellbeingnetwork
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    29 mins
  • Empowered in Action: Building Forward With Purpose and Grit

    Empowered in Action: Building Forward With Purpose and Grit
    Jun 4 2025
    In the second segment of our empowerment and resilience conversation, we shift from mindset to action. We talk about what it looks like to live empowered day by day—even when doubt or fear shows up. You'll hear practical tools for making empowered choices, showing up for yourself consistently, and turning setbacks into stepping stones. It's all about building a life that feels aligned, resilient, and rooted in your own power. Join us as we wrap up this inspiring and hope-filled episode.
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    27 mins
  • Rise From Within: The Foundation of Empowered Resilience

    Rise From Within: The Foundation of Empowered Resilience
    May 7 2025
    Join us for a 2 part episode! In this first half of our conversation, we dive into what empowerment really means, especially when life feels heavy. We explore how resilience isn't about being "strong" all the time, but about learning to rise with authenticity, courage, and clarity. We unpack real-life strategies for grounding yourself in your own values, reclaiming your voice, and taking small but bold steps toward growth. Whether you're feeling stuck or just needing a nudge forward, this episode will help you reconnect with your inner strength.
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    39 mins
  • Resilient Mama: Finding Yourself While Raising Others

    Resilient Mama: Finding Yourself While Raising Others
    Apr 2 2025
    In this heartfelt episode, we dive into the real and raw journey of being a mom—navigating the chaos, showing up with love, and somehow trying to stay grounded in who you are. We talk about the emotional load, the identity shifts, and the quiet strength it takes to care for yourself while caring for everyone else. Whether you're in the thick of toddler tantrums or managing teens, this episode is your reminder that your wellbeing matters too. Tune in for honest conversation, practical tips, and encouragement from one mom to another.
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    47 mins
  • Breaking Free from Negative Self-Talk

    Breaking Free from Negative Self-Talk
    Mar 5 2025
    Do you ever catch yourself saying, "I’m not good enough" or "I always mess things up"? Negative self-talk can feel overwhelming, but it doesn’t have to control your life. In this episode, we uncover the roots of negative self-talk, how it impacts your resilience, and, most importantly, how to challenge and reframe it. We’ll share practical strategies to help you: *Become aware of negative thought patterns. *Reframe self-criticism into self-compassion. *Use daily practices like affirmations and gratitude to create a kinder inner voice. You deserve to treat yourself with the same kindness you show others. Ready to transform the way you talk to yourself? Explore our free resources and courses at www.resilienceandwellbeing.org for more tools to help you thrive. Take the first step toward silencing your inner critic—listen now!
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    36 mins