The Brain Science of Personal Empowerment

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Have you ever wanted to change your behavior or go after a goal, yet you found it so difficult to do it? So many times, we get down on ourselves when this happens, yet brain science shows us that habits or patterns our mind formed over time are at the core of the difficulty we have in changing our own behavior. 

This week on the podcast, we’re speaking with Adele Spraggon, international speaker, behavior change expert, and author of the book “Shift: 4 Steps to Personal Empowerment.” In our conversation, we talk about what brain patterns are and the powerful role they play in our behavior. Adele gives us a step-by-step process for beginning to make changes in our own brain patterns in order to move in the direction we want to go in life. 

We end with a deep discussion on the importance of distancing ourselves from our own automatic thoughts and learning to bore into our emotions for the sake of gaining personal insight. You won’t want to miss it. 

Get a free copy of Adele’s book at  

Learn more about Adele at  


The Power of Suffering: Growing Through Life’s Crises

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It’s a fact of life that we’re all going to experience adversity and suffering in our lives. So many factors and events are outside of our control, and despite our best efforts to create the perfect life, tragedy still occurs. How does a person overcome personal adversity?

But, psychological research shows us that it is possible to grow from tragedy, rather the simply be consumed by it.  Going through difficult times filled with negative thoughts can affect your state of mind and degrade your mental health over the long term. But in the face of adversity successful people learn more from the tough times than when everything is going right. It is in dealing with adversity (and overcoming adversity) that we build the resilience for smaller problems and find our greatest personal development. In tragedy, we find a better day, life improves with challenges.

This week on the podcast we’re speaking with David Roland. David is a writer, presenter, and psychologist from Australia. For much of his career, he worked as a clinical and forensic psychologist, and on the outside, he had the perfect life.  

After experiencing PDSD, depression, and ultimately a stroke, David devoted this latter half of his career to helping people move through suffering and grow as a result of adversity.  

In this conversation, he offers some things for us to think about in terms of how we cope with trauma and tragedy and how we might ourselves grow when we’re faced with life’s challenges. Not only that, but he offers such empathetic and kind advice about how we can be a supportive companion to others who might be experiencing suffering, rather than the awkwardness and distance we so often feel compelled to feel when others are going through something difficult. 

Life will not always be perfect. We all will experience adversity in our lives, and it is absolutely critical that we develop skills for coping with it and growing as a result. You won’t want to miss this powerful episode.  

Learn more about David Roland and his books at . 

At the beginning of the episode, I mentioned a new quiz that we’ve recently released to see how you rank on 2 new factors that contribute to burn-out, overwhelm, and the feelings of guilt we tend to feel when we take time for ourselves. You deserve to feel calm, balanced, and supported in being your best self. The first step is the self-awareness of the factors that might be working against you. Head over to to see how you rank on these 2 new cutting-edge factors and get access to a set of tools to help you move through it. 


Resentment Grows Where a Boundary Needs to be Planted

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We’ve all been in a situation where someone, a boss, a co-worker, a partner, a friend, oversteps a boundary, we get frustrated, and we feel resentment toward that person begin to grow. 

The fact is, the way we interact in these interpersonal situations has incredible implications for so many aspects of our lives. It impacts the health of those relationships, it impacts our own sanity and wellbeing, and it impacts the way we show up for other people. Setting healthy relationship boundaries at home and at work is key to our mental health. 

Boundaries are important…but they’re not always easy to set. There are a number of types of boundaries including: emotional boundaries, physical boundaries, financial boundaries, boundaries in relationships, sexual boundaries, partner’s boundaries, personal boundaries, and unfortunately, unhealthy boundaries. Data has shown that when you communicate your boundaries with clear, open communication both parties at least know where they stand. That said, it can still make those who choose to discuss boundaries feel guilty.

It’s this reason why we’re tackling this topic in today’s episode, and it’s this reason why we’ve included a bonus module in our new, flagship psych strength-building program, Ascend, all about setting boundaries. This will help you identify the right boundary, show your own limitations for the right kind of relationship, and get the personal space you need.

Boundaries are one of the scaffolding elements that helps support you and the life you want to live.  

In this episode, we cover: 

  • What boundaries are (Ashley’s definition is spot-on!) 
  • The obvious and surprising reasons why they’re critical to set 
  • Why they’re so difficult for us to set 
  • And most importantly, how to use evidence-based psychological methods to help yourself move forward to set boundaries, even if you’re uncomfortable 

If you’re someone who is stretched thin and relied upon by other people, this is the episode for you! 


During this episode, we announced the beta release of our signature psych strength-building program, Ascend. We couldn’t be more excited to send this baby out into the world! 

As a beta program, we’re releasing it at the lowest price it will ever be. If you’ve ever considered doing something for yourself. To build your own psychological strength and resilience. To dive deep into understanding yourself. To design your life around YOU. This program is for you.