Five Minute Mornings

Five Minute Mornings

I’m overstimulated. 

Some days I wish I had been born into a quieter decade where my attention wasn’t on constant assignment to (what feels like) one hundred million different tasks. It’s easy to lament the increasingly distracting world: being continuously bombarded with a slew of notifications from Apple News, pop-up advertisements, email dings, group-me pings, and text messages. While it’s thrilling to hear which states federal agents are being deployed to and the recap of the 2026 golden globes within the span of 30-seconds, I’m afraid my life would be a lot less noisy without these buzzes on my phone.‍  ‍

The Importance of Self-Care

The Importance of Self-Care

Growing up, and especially once I was an undergraduate student, I would hear people around me promoting self-care as a way to prevent from becoming exhausted. Some common phrases were: “Don’t stay up too late doing homework,” “Treat yourself every once in a while,” or “Find something to take your mind off of work.”  It wasn’t until I was a graduate student in clinical psychology that I learned from my professors how self-care is actually an ethical requirement for being an effective therapist. This really changed how I viewed and esteemed self-care. Before I learned about self-care in an ethical context, I saw it as something that only affected my own quality of life. Now, I see self-care as a behavior that impacts the well-being of those around me, especially in my work as a therapist. If I can’t meet my own needs, how can I possibly help someone else meet theirs? 

Wild Minds

Wild Minds

Imagine there was a version of yourself who is more loving, caring, confident, charismatic, generous, whatever qualities you long to have more of. Now imagine that there is a way to access those traits and bring them to life within you.

We all carry dormant parts of ourselves waiting to be awakened, facets of our Self that, when cultivated, allow us to live with greater wholeness, presence, and purpose. Psychologist and ecologist Dr. Bill Plotkin in his book Wild Mind outlines a nature-based model for reclaiming wholeness by embodying innate resources within each of us through archetypal representation of the self.

Experiencing Personal Growth by Increasing Self-Compassion and Combating Perfectionism

Experiencing Personal Growth by Increasing Self-Compassion and Combating Perfectionism

How do we grow? Do we look to our siblings or our parents? Do we rely on our favorite social media influencers or friends? What about our religion or values?

Here is the question that has been on my mind: Am I growing?

Like you, my life is not perfect. I noticed this when a manager reprimanded me for something that I felt was unfair, when a friend group left me out of activities, and when I had an illness growing up that affected me until almost 18 years old. Do any of these seem familiar? That is because they are common experiences felt by many. When difficult trials arise, we can either choose to be “better or bitter,” as my mom taught me. Let me set the stage.

How to Set Meaningful Goals—and Actually Stick to Them Without Burning Out

How to Set Meaningful Goals—and Actually Stick to Them Without Burning Out

Have you ever had a big goal that seems impossible to complete? A New Year's resolution to eat better, lose weight, or quit a bad habit? Many people struggle to stick to their goals, especially in the long term. While this can often be frustrating and make situations seem helpless, not accomplishing and stopping unrealistic goals should not be viewed as a failure and can result in better physical and psychological health (Miller & Wrosch, 2007; Wrosch et al., 2013). True growth comes from aligning your goals with your values and allowing yourself to succeed and fail with compassion. An important thing to remember is that practice makes progress not perfection. As goals are developed, they should be specific, challenging, personal, and meaningful (Nowack, 2017).

Chasing Goals? Don’t Forget to Enjoy the Ride.

Chasing Goals? Don’t Forget to Enjoy the Ride.

Many of us grow up believing that success and fulfillment lies in outcomes—finishing the project, getting the grade, achieving the goal. And of course these things matter; as a student, they’ve always mattered to me too! However, somewhere along the way, we may all forget one important thing: our lives happen within the process, not at the finish line.  

Why In-Person, Social Interaction Is Good For Your Brain

Why In-Person, Social Interaction Is Good For Your Brain

You've probably heard that social connections and relationships are beneficial for you, but did you know that your brain actually needs in-person social interactions with other humans?

Just as eating and drinking are essential for your body's ability to function and stay alive, in-person social connections with other humans are crucial for our brain function, health, and overall well-being. Let's explore why this is, including what happens when we become increasingly disconnected, and what we can do to ensure we are getting the in-person social connections we need.

When Vision Leads the Way: The Psychology of Changing Your Reality

When Vision Leads the Way: The Psychology of Changing Your Reality

If you’ve ever felt the urge to pivot—to step back, reevaluate, and re-route—you’re not alone. Humans are wired for growth. While striving to be more and achieve more can become toxic when fueled by comparison or perfectionism, the desire to evolve is a healthy and necessary part of becoming our best and truest selves.

This post is about that kind of growth—the kind rooted in values, agency, and psychological science.

Feel It to Heal It: Building Your “Inside Sense” for Better Mental Health

Feel It to Heal It: Building Your “Inside Sense” for Better Mental Health

I have a memory from my teen years of listening to my younger sisters playing in the next room. By the sound of it, it was an intense game of make believe. The melodrama was abruptly interrupted when my six-year-old sister broke character and let out a frustrated groan, “Ugh, I hate my pee!” I heard a quick succession of feet run to the bathroom, the flip of the toilet seat, a stream, a run back to the dolls, and a seamless reentry to the fantasy world as if she had never left.

(Only now am I realizing there was no sound of a bathroom door closing—or hand washing—but anyway.)

The Chemistry Behind Habit Formation

The Chemistry Behind Habit Formation

Have you ever tried to make a positive change in your life and discovered that it was a lot more difficult than you initially expected?

If so, you are not alone! As frustrating as it can be to struggle to improve, understanding the process of change can provide valuable insights and the motivation to keep pushing forward when the going gets hard. And to understand how change occurs within ourselves, let’s take a look at another type of transformation: chemical reactions.