Are you ready to transform the way you think about success and happiness? This isn’t just about personal achievement; it’s about creating a life filled with purpose, vitality, and meaningful connections. Welcome to 'Grow the Good,' where we explore not just surviving, but truly thriving in every area of life.

Formerly the Sonya Looney Show, this podcast is all about leveraging the principles of positive psychology to not just fix what's wrong, but to amplify what's right within us and around us. Today, I'm diving into what 'Grow the Good' stands for, exploring the rich philosophy of meliorism, and why we’re focusing on five foundational pillars: purpose, vitality, resilience, hope, and connection. These pillars are the heartbeat of our personal growth and wellbeing.

Here's what you'll learn:

- Purpose & Vitality: Emphasizing the importance of living with intention and energizing our everyday lives.
- Resilience & Hope: Strategies for overcoming challenges and maintaining optimism through focused goal-setting.
- Connection: The power of nurturing relationships and building strong, supportive communities.
- Embracing Meliorism: The belief that we can improve the world through our efforts and actions.
- Building a Positive Community: An invitation to join in and help cultivate a community that thrives on mutual growth and support.

Get ready to be inspired, to challenge yourself, and to truly grow the good in every aspect of your life.

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

How do your achievements shape your sense of self? In this episode of Grow the Good, I sit down with Ben Walker, an expert in organizational behavior from Victoria University of Wellington, to explore the intricate world of performance-based identities. We discuss how the labels we attach to ourselves shape our sense of self and influence our deeper motivations. Ben offers enlightening perspectives on the risks associated with tying our self-worth too closely to performance and provides actionable strategies for fostering a healthier, more balanced identity. From expanding our social circles to engaging in activities just for the joy of it, learn how to break free from the cycle of constant self-evaluation and thrive in authenticity. Tune in to start transforming how you view success and to nurture a more resilient and genuine version of yourself.

Here’s what you’ll learn:

• Complexity of Identities: Performance-based identities involve how we see ourselves and the underlying reasons why achievements are so crucial to our self-concept.
• Multiple Identities: It's possible to have several performance-based identities that merge into a broader high-performer persona, which can lead to burnout if not managed well.
• Social Influences: The groups we interact with significantly affect our performance identities. Introducing variety in our social lives can help maintain balance.
• Value of Hobbies: Pursuing activities that don’t revolve around evaluation is vital for mental health, providing a break from the pressure of performance.

Importance of Reflection: Regular self-reflection and the courage to shift away from outdated identities are essential for managing and evolving our self-perception healthily.

LINKS:

Ben Walker LinkedIn | Google Scholar
Work Ethic, Perspective, and Identity with Alsion Tetrick
Play Your Way to Peak Performance with Elaine O’Brien

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

As a world champion mountain biker, mental performance coach, and someone deeply passionate about positive psychology, I’ve always believed in focusing on the good that already exists within us and around us. “Grow the Good” isn’t just a podcast—it’s a movement towards living authentically and thriving through the pillars of purpose, vitality, resilience, hope, and connection. 

Why tune into “Grow the Good”?
        1.        Purpose: We’ll explore how to align your daily actions with your deepest values and how those actions can make meaningful impacts.
        2.        Vitality: I’ll share strategies to boost your energy and well-being, helping you to thrive in all areas of your life.
        3.        Resilience: Together, we’ll learn how to bounce back from challenges stronger and smarter, building the mental toughness that true resilience requires.
        4.        Hope: You’ll discover how to set goals that matter, find paths to achieve them, and build the confidence to enact positive change.
        5.        Connection: We’ll dive into building strong, meaningful relationships and how true connection can enrich both personal and community well-being.

I’m super excited about this new direction and I invite you to join me in cultivating a life that celebrates and amplifies the good within us and around us. Subscribe to join us on the ride. Let’s grow the good together!

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

December can be a joyful yet challenging time - full of excitement for the holidays and a new year, but also heavy with grief, difficult family dynamics, and feelings of loneliness. Let's step away from the chaos and immerse ourselves in the sights, sounds, and sensations of the natural world to find calm amidst the storm.

By slowing down and really tuning in, we can experience awe and a profound sense of connection to something greater than ourselves. This practice is not about escaping our problems, but about finding the resources within to face them with more clarity, resilience, and compassion. So join me on this journey to grow the good - in ourselves, in nature, and in our relationships. 

Here's what you'll learn:
- How to use nature to ground awareness and attention
- Practices to cultivate awe and wonder
- Benefits of connecting to something larger

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

In a world where achievements often define us, it's easy to get caught up in chasing external validation and performance-based identities. But what does it mean to truly escape the comparison trap? As we gear up for a transition to "Grow the Good," I'm excited to share this solo reflection about the power of uniqueness.

I explain why moving away from seeking external validation through 'being special' to embracing our authentic, unique selves can profoundly enrich our lives. We’ll explore how this shift affects not just our personal growth but our relationships and community interactions. Tune in to hear why letting go of the need to feel special is freeing; more meaningful, more sustainable, and so much more rewarding.

You'll find out how to:
- Identify and release the pressures of contingent self-worth.
- Redefine success to include personal growth and meaningful contributions.
- Cultivate a sense of purpose that resonates with who we are, not just what we achieve.

Interested in learning more?
- Read my full blog on Unique or Special
- Listen to this episode with Orin Davis about flow
- My thoughts on why we should rethink competition

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Have you ever struggled to push through that final mile, nail a big presentation, or remain poised under stress? Today, we’re tackling Functional Mental Toughness with Dr. Brad Cooper, whose approach to mental toughness isn’t just about enduring more; it’s about thriving, preparing, and activating in ways that enhance performance without compromising well-being.

This episode isn’t just about grinding harder; it’s about crafting a balanced approach to mental toughness that enriches your life and career. Whether you aim to excel in sports, business, or daily challenges, Dr. Cooper’s guidance is vital for anyone looking to elevate their performance sustainably.

Here’s what you’ll learn:
- Discover your unique start line strategy that works best for you, instead of copying others.
- Embrace the Functional Mental Toughness model: thrive, prepare, and activate for peak performance.
- Transform negative self-talk into positive, motivational cues to enhance performance.
- Use tools like HRV to avoid over-preparation and maintain a balanced approach to training.
Align your personal vision with your life phase for sustainable and meaningful goal pursuit.

Other episodes to listen to:
- Real Toughness with Performance Expert Steve Magness
- Self-Talk for Performance: Mental Skills for Athletes
- Mental Toughness with Joanna Zieger PhD

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

This week we are sharing an episode of the Wise Effort Show with Dr. Diana Hill featuring Sonya!

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In this episode of the Wise Effort Show, Dr. Diana Hill, a clinical psychologist, discusses the challenges of perfectionism and how to practice wise effort at work with Sonya Looney, a world-champion mountain biker They explore the intersection of high performance and well-being, ways to transform perfectionism into social contribution, and the importance of support during personal and professional transitions. 

Listen and Learn

• Ways to handle crossroads at work
• Interactions between perfectionism and social contribution
• The power of impacting just one person
• How to evaluate success based on how you define success

Listen as Diana and Sonya share personal experiences and practical insights to help listeners loosen their grip on perfectionism and focus on meaningful contributions.

About Sonya Looney

I’m interested in the integration of high performance and well-being through positive psychology, contemplative practices, and sport.  I’ve been able to explore topics like grit, mindset, self-worth, purpose, success, happiness, and healthy striving through my life journeys of becoming mountain bike World Champion, racing internationally, my Master’s in Applied Positive Psychology (in progress), getting my Master’s Degree in Electrical Engineering, moving to a new country, having children, and continuing to carve my own path in my business.  I’m motivated by curiosity, love of learning, gratitude, and helping others.

Recommended Next Episode

Episode 61: How to Use Wise Effort to Pursue Big Goals, Know When to Quit, and Make New Friends with Sonya Looney 

Related Resources

Sonya Looney’s website

Order Diana’s new book: The Self-Compassion Daily Journal

Subscribe to Diana’s free Wise Effort newsletter

Become a Wise Effort member to support the show.

On-Demand Course: Unleashing the Power of Process-Based Therapy with Joseph Ciarrochi, Diana Hill and Steven Hayes

Want to learn more about ACT? Take Diana’s on-demand course Foundations of ACT

Diana’s Events

Are you curious about what it’s like to go on retreat with Diana at Blue Spirit Costa Rica 2025? Learn more…

Learn from Diana at an upcoming event

Connect With Diana

Thank you for listening to Wise Effort with Dr. Diana Hill!

Subscribe for free on Apple Podcasts, 

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

I want to dig deep into something that touches every one of us, whether we’re aware of it or not: purpose. Purpose encompasses goal direction, intentionality, and the pursuit of what is seen as important in life. It provides a reason to get up in the morning and persist through challenges. Purpose has layers—it’s not just one definition or feeling. It’s an evolving force that organizes our lives and fuels our growth. We'll uncover how purpose serves as more than just a motivator; it's a dynamic force that shapes our daily actions, sustains us through challenges, and enhances our connections with others.

Key Highlights:

- Understanding Purpose: What is purpose and how does it differ from simple goal-setting?
- The Role of Purpose in Everyday Life: Explore how having a clear sense of purpose can transform ordinary activities into meaningful actions.
- Purpose and Resilience: Discover how a well-defined purpose can foster resilience, helping us navigate life's ups and downs.
- Connecting with Others Through Purpose: Learn about the role of purpose in building stronger, more meaningful relationships.

LINKS:

- A solo reflection on how to find meaning and purpose
- Finding your purpose in life with Misty Sansom
- Learn about eudaimonia with Andrew Soren

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities.

I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged.

Here's what you'll learn:

• Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities.
• Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment.
• Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded.
• Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress.

Other meditations:

- Moving meditation to combat self-criticism
- Moving meditation for your next ride

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

It’s clear: mindfulness transforms athletic performance and overall well-being. But how do we use it in daily practice? Today, I’m sitting down with the incredible Dr. Sara Mitchell. We unpack the power of mindfulness in enhancing focus, managing self-talk, and steering through life’s chaos both on and off the track. Learn about the crucial roles of acceptance and mental rehearsal, and why being task-oriented can significantly impact your performance. Whether you’re pushing limits in sports or navigating daily pressures, this episode is packed with tips to help you stay present and perform at your best. Tune in to discover how to harness mindfulness for greater success and contentment in every aspect of your life.

Here’s what you’ll learn:

- Maintaining present-moment awareness and breath-focused mindfulness can achieve consistent high-level performance
- How to focus on task-oriented actions and using instructional self-talk rather than judgment or motivation
- Why balancing the need for planning with staying present and content is key
- The benefits of collaborating with a mental performance coach
- Recognizing the signs of mental versus physical fatigue are crucial in preventing burnout

LINKS:

- Connect with Dr. Sara Mitchell
- Learn the difference between high performance and high achievement 
- The Mindfulness of Cycling with Olympian Haley Smith
- Mindset Mastery: Elevating Performance with Neal Palles

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The Grow the Good Podcast is produced by Palm Tree Pod Co.

Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings. In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.

Key Takeaways:

• Understanding self-criticism
• Cultivating acceptance
• Strategies for boosting optimism
• How to embrace mental flexibility

LINKS
- Listen to another moving meditation
- Learn about the science of meditation with Dave Vago
- Feel skeptical about meditation? Check out this interview with Jeff Warren

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The Grow the Good Podcast is produced by Palm Tree Pod Co.