Most of us don't struggle with setting goals, we struggle with sticking to them.

And when that happens, it's easy to assume the problem is us: a lack of discipline, motivation, or follow-through. But often, the issue isn't the person, it's the approach.

In this episode, I'm sharing the VISOR Method, a values-led framework I use to set goals that actually feel aligned, sustainable, and supportive of real life. Instead of pushing harder or doing more, VISOR helps you slow down, get clear, and create goals rooted in self-respect rather than pressure.

This episode is for you if traditional goal-setting has ever felt overwhelming, disconnected, or discouraging and you're ready for a more thoughtful way forward.

• Why traditional goal-setting often falls short

• How values create a stronger foundation for meaningful goals

• What the VISOR Method is and how it works

• How to narrow your focus without limiting your growth

• Why re-evaluating goals is a sign of awareness

• How to set goals that support your life instead of fighting it

VISOR is a simple framework you can return to again and again:

• V — Values: Clarifying what truly matters in this season of life

• I — Identify & Narrow: Focusing on the areas that will create the most meaningful change

• S — Set Tangible Goals: Creating clear, realistic goals you can orient toward

• O — Objectives: Mapping out supportive steps that fit your real capacity

• R — Re-evaluate: Adjusting goals with honesty and compassion as life shifts

If this framework resonates, I've created a guided VISOR workbook that walks you through each step of the process in a gentle, direct, and supportive way.

You can download it and work through it at your own pace here:
👉 [Link to VISOR workbook]

In the next episode, we'll explore the tension between accepting ourselves as we are and wanting to change, digging into why growth rooted in self-criticism so often backfires.

Make sure you're subscribed so you don't miss it.

If this episode felt grounding or helpful, I'd love for you to:

• Subscribe to the podcast

• Share it with someone who might need a softer approach to goal-setting

• Leave a review to help more listeners find the show

Link to anger management handout mentioned in this episode:

https://www.syntonicwellness.com/anger

You know those days when everything feels like too much? the email that lands wrong, the partner who says they're "fine," the to-do list that never ends. You tell yourself you're overreacting… but what if you're not?

In this episode, we're talking about anger, especially the kind that shows up as irritability, frustration, or quiet resentment. The kind so many high-functioning women carry while telling themselves they should "handle it better."

Instead of trying to fix or suppress anger, we're reframing it as information. And it's a signal worth listening to. I'll walk you through what anger is actually communicating, what's happening in your body when it shows up, and how to respond intentionally instead of reacting on autopilot.

Anger as a messenger
Why anger isn't a sign that something is wrong with you, but a clue that something important needs attention. We'll talk about how women are socialized to suppress anger and why it often comes out as irritability or exhaustion instead.

What's happening in your body when you're angry
A simple breakdown of the physiology of anger, the fight response, adrenaline, tension, and why awareness is the first step to regulation.

Using anger as a compass
How to decode what your anger is actually pointing to, including reflective questions to uncover unmet needs, crossed boundaries, or unhelpful stories you may be telling yourself.

How to respond intentionally (instead of reactively)
Practical tools for creating space between the feeling and the response and why choosing how you express anger is an act of self-respect, not self-abandonment.

If you loved this episode, take a screenshot, share it on social, and tag me — I'd love to hear what resonated most. And if this conversation felt supportive, make sure you're subscribed so you don't miss what's coming next.

People-pleasing. Perfectionism. Over-apologizing.
On the surface, they can look like kindness, high standards, or self-awareness. But underneath, they often have something powerful in common.

In today's episode, we're unpacking how these behaviors are actually different strategies for avoiding discomfort. Avoiding conflict, failure, rejection, or being fully seen. While they may help us feel safer in the short term, they don't work long-term and often leave us exhausted, resentful, and disconnected from ourselves.

If you've ever said "sorry" when you didn't need to, struggled to let something be good enough, or bent yourself into a version that keeps everyone else comfortable, this episode will help you understand why and what this awareness can unlock instead.

• Why people-pleasing, perfectionism, and over-apologizing often show up together

• How these behaviors function as avoidance rather than true solutions

• The short-term relief vs. long-term cost of staying in these patterns

• How understanding the root of these habits creates real choice and freedom

• A reframing shift that can help you start responding instead of reacting

• People-pleasing as avoidance of conflict or rejection

• Perfectionism as avoidance of failure, criticism, or vulnerability

• Over-apologizing as avoidance of taking up space or being misunderstood

• Why awareness (not willpower) is the first step to change

• How these patterns are often learned, adaptive, and understandable

As you listen, notice which of these behaviors you rely on most when you feel uncomfortable or unsafe. What might it be protecting you from?

Most of us are drowning in productivity hacks, new planners/notebooks, color-coded systems, and the pressure to constantly "optimize," yet we still feel overwhelmed, stuck, or convinced something is wrong with us. In this episode, we're digging into why the productivity-obsessed culture we live in is actively working against our brains. I break down the science behind the productivity paradox, why motivation is actually a mood (not a personality trait), and how stress, perfectionism, and chronic self-criticism shut down the very parts of the brain we need to focus, create, and follow through.

You'll learn how to build sustainable, compassionate systems that work with your brain and nervous system instead of fighting against them. We'll talk about "productive boredom," tiny habits, cognitive rest, self-care that actually matters, and how trauma, ADHD, anxiety, and perfectionism shape our relationship with motivation and follow-through. By the end of this conversation, you'll walk away with a new definition of productivity rooted in regulation, humanity, and values, not hustle culture or self-punishment.

**You can download the free Phone Use Audit mentioned in the episode here: Phone Use Audit

In this episode of Ditch the Couch, we're exploring a topic almost everyone struggles with but rarely names for what it is: our relationship with our phone. As a clinical psychologist specializing in trauma and mood disorders, I see the impact of phone use on mental health every single day, not because technology is "bad," but because how we use it can either support our growth or quietly chip away at our well-being. From avoidance scrolling to missing meaningful moments with people we love, our devices can become an invisible barrier in our emotional lives if we don't pause to evaluate the role they're playing.

I'll walk you through what healthy phone use actually looks like, the subtle signs that your habits may be holding you back, and a practical, step-by-step process to help you assess and rebalance your relationship with technology. By the end of this episode, you'll have simple strategies you can start using right away. Plus access to a free, comprehensive assessment tool linked above to help you get started!