Podcast
Grow the Good
Hosted by Sonya Looney · EN
Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.
30episodes
Episodes
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Mindfulness in Action: Practicing Mental Agility in Real Time
2w ago00:29:21Tap to summarizeThis Mindfulness in Action episode is a real-time practice in mental agility: the ability to notice what’s happening in your thoughts, emotions, and body, and make small adjustments that help you stay aligned with what matters.In the previous solo episode, I talked about mental agility from a more practical and educational lens: emotional agility, attentional agility, mindfulness, and the internal and external shifters that help us regulate and adapt. In this episode, we take those ideas out of the theoretical space and into real life.I recorded this while moving outside, because movement often helps me feel more embodied and aware of what’s happening in my inner world. I talk about resilience, adaptability, psychological flexibility, and the constant adjustments we make as athletes, parents, partners, professionals, and humans trying to do hard things.This episode includes a short mindfulness practice to help you notice where you might feel rigid mentally, emotionally, or behaviorally, and then gently practice shifting. Here's what you'll learn:- Mental agility is resilience in motion- Hard things happen on many scales- Flexibility takes practice- Emotions need space- Small actions build capacityLINKS- Recently solo episode on mental agility- MIA: What It Means to Get Better- MIA: How to Build Human Connection--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Mental Agility: How to Work With Your Emotions, Attention, and Inner Chatter
3w ago00:38:29Tap to summarizeWhat does it really mean to be mentally agile?In this solo episode, I’m talking about the emotional and attentional skills that help us notice what’s happening inside of us, create space, and choose our next move with more intention. Mental agility is the ability to shift, adapt, and stay connected to what matters, especially when things don’t go the way we planned.Today, I’lm talking about emotional agility, mindfulness, emotional granularity, and the internal and external “shifters” that can help us adjust in real time. I also walk you through two practical tools: my REAL framework for emotional agility and the 3R tool for attention: recognize, regroup, and refocus.This episode leads us to the next Mindfulness in Action practice, where we’ll take these ideas out of the theoretical space and into real life. Next week, we’ll practice mental agility on the move, using mindfulness as a way to notice shifting in real time.Top 5 TakeawaysMental agility is different from resilience: Resilience often shows up after hard things happen, but mental agility is something we can practice every day.Emotions are data, not directives: Your emotions can tell you what you care about, but they don’t have to decide how you behave.Mindfulness creates space: When you can notice your thoughts, emotions, and body sensations without immediately reacting, you have more choice.Attention is trainable: The 3R tool (recognize, regroup, refocus) can help you come back to the task, the moment, or the next right action.Small shifts matter: Sensation, attention, perspective, physical space, trusted people, and culture can all help us regulate and shift in real time.--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Rethinking Goals, Striving, and Self-Worth with Jeff Warren and Tasha Schumann
4w ago00:55:38Tap to summarizeWhat if so much of our suffering comes from trying to become who we think we’re supposed to be? In this episode, I sit down with meditation teachers Jeff Warren and Tasha Schumann for a wide-ranging, deeply practical conversation about mindfulness, creativity, neurodiversity, and how to let go of the societal “shoulds” that keep us disconnected from ourselves.This conversation felt especially personal to me because so much of it mirrors what I’ve been exploring in my own life as an athlete, a mom, a coach, and now as a writer. We talk about identity transitions, performance-based striving, how endurance sport became a doorway into self-inquiry for me, and why mindfulness has to move beyond the meditation cushion if it’s actually going to change your life.Jeff and Tasha bring warmth, honesty, and a refreshing lack of dogma to this conversation. We explore the tension between external pressure and internal truth, the role of creativity and joy in a meaningful life, and the practical skills of mindfulness: concentration, clarity, and equanimity.If you’ve ever felt like you’re doing all the “right” things but still feel disconnected, if meditation apps feel shallow, or if you’re trying to find a more authentic way to strive, this conversation is for you.Top 5 TakeawaysA lot of suffering comes from “shoulds”: External expectations can disconnect us from our actual nature and values.Mindfulness has to move into real life: It’s not just about sitting on a cushion, it’s about how you return to the present in parenting, work, conflict, and creativity.Neurodiversity can be a doorway, not a deficit: Different ways of thinking can challenge conformity and open new paths to self-acceptance.Meditation builds trainable skills: Jeff and Tasha emphasize three core capacities: concentration, clarity, and equanimity.Thriving is not about becoming perfect: It’s about becoming more authentic, more connected, and more able to stay with your experience as it is.LINKSSolo about the problem with shouldMindfulness in Action: Letting Go of ShouldCheck out Jeff and Tasha’s podcast Mind Bod PodFollow Tasha’s Substack Bodhi Savage--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Mindfulness in Action: Letting Go of “Should”
Apr 2300:24:06Tap to summarizeIn this Mindfulness in Action episode, I’m talking about one of the sneakiest forms of distorted thinking: shoulds.You know the ones: I should be doing more. I should have this figured out by now. I should be more disciplined, more patient, more productive. These thoughts can sound helpful on the surface, but often they leave us feeling ashamed, guilty, disconnected, and never quite enough.In this episode, I break down three common types of “shoulds”: the outward-facing shoulds tied to habits and expectations, the shoulds that come from a lack of self-acceptance, and the shoulds rooted in unrealistic standards for ourselves or other people. I also share practical mindfulness tools you can use in real time to work with these thoughts instead of getting hooked by them. We explore practices like labeling, cognitive diffusion, acceptance, self-compassion, psychological distancing, and grounding in the present moment.This is not about getting rid of every self-critical thought forever. It’s about learning how to notice them, soften their grip, and come back to what’s actually here.If you’ve been feeling pressured by your own inner voice lately, this episode is a reminder that you are not alone. There are skillful, compassionate ways to meet yourself in those moments.Other meditations:- Slowing Down the Rush- How to Regulate Your Emotions for Resilience and Performance- How to Combat Self-Criticism--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Decision Fatigue, Perfectionism, and the Problem With “Should”
Apr 1600:34:55Tap to summarizeEver catch yourself thinking, “I should be better than this. I should be doing more. I should have started earlier” and then spiraling? In this solo episode, I’m diving into the world of "should" and how it quietly drives guilt, shame, and burnout, especially for high performers and ambitious, growth-oriented people.Recently, I injured my rib at my son’s ninja gym birthday party and being forced to pull back on training actually gave me surprising mental relief. So today, I explore why having more ways to train, work, parent, or “optimize” yourself can actually make you feel worse about whatever you choose.Drawing from my background in applied positive psychology and the science of cognitive behavioral therapy, I break down:- The three main categories of “shoulds”- How thinking traps like catastrophizing, personalizing, and overgeneralizing feed the “should” spiral- The difference between neurotic obligations and values-based aspirations- Practical ways to notice your “shoulds,” question the beliefs underneath them- How to decide when to either turn them into concrete, values-aligned plans, or consciously let them go.If you’ve ever felt haunted by the feeling that you’re not doing enough or not far enough along, this episode will help you build awareness, create kinder inner language, and reclaim your energy from unhelpful “shoulds” so you can focus on what truly matters to you.LINKSEpisode with Ethan Kross on ChatterJames Clear's Atomic HabitsEpisode with Katy Milkman on How to ChangeIs self care stressing you out? Solo reflection--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →What Flow Really Is: Mindfulness, Self-Trust, and the Challenge-Skill Balance with Dr. Sue Jackson
Apr 900:58:14Tap to summarizeFlow is one of those words that gets used all the time, but what does it actually mean? And more importantly, how do we create more of it in real life, not just in elite sport or peak performance moments?In this episode, I sit down with Dr. Sue Jackson, one of the world’s leading experts on flow, to talk about what flow really is, how challenge-skill balance works, and why mindfulness, self-efficacy, and trust in your own abilities matter so much in creating these deeply absorbing and meaningful states. We also get into how risk perception shapes flow, why self-consciousness can pull us out of it, and whether neurodivergent hyperfocus is the same thing as flow, or something different.This conversation felt especially relevant to me because I’ve been exploring the overlap between flow, self-transcendent experiences, mindfulness in action, and those moments when you’re fully immersed in something challenging and alive. We talk about sport, yes—but also parenting, presentations, reading research, fatigue, difficult days, and how to work with your attention when life is messy and real.Top 5 TakeawaysFlow is not just “being in the zone” Mindfulness supports flowSelf-efficacy mattersRisk is partly about perceptionHyperfocus and flow are not the same thing--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Mindfulness in Action: Redefining What It Means to Get Better
Mar 2600:19:33Tap to summarizeIn this Mindfulness in Action episode, I’m recording on a trail run and thinking out loud about something I’ve been re-examining in my own life: the pressure to constantly optimize and get better.We hear it everywhere: be more productive, improve every day, maximize your time. And while growth and striving for excellence matter, I’ve been noticing how easily that mindset turns into pressure, guilt, and a constant feeling of not doing enough.In this episode, I share how I’ve been unlearning that pattern, what it actually means to “strive well,” and why doing less can sometimes lead to better performance, creativity, and well-being.I also guide you through a simple mindfulness practice you can do while moving to help you notice:Where you’re putting pressure on yourselfThe inner voice telling you to do moreHow to reconnect with contentment in the middle of effortThe goal isn’t to stop growing, it’s to redefine what getting better actually looks like. If you’ve been feeling stuck in the cycle of always needing to do more, this one’s for you.Other meditations:- Slowing Down the Rush- How to Regulate Your Emotions for Resilience and Performance- How to Combat Self-Criticism--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →How to Say What You Mean with Oren Jay Sofer | REPLAY
Mar 1900:58:08Tap to summarizeSometimes it's hard to say what you mean. Oren Jay Sofer says, "Communication is a learnable skill and it’s one of the most powerful levers for making change in your life and the world." Non-violent communication is about taking responsibility for what we are experiencing using empathy, deep listening, know how to make requests.// This episode is a replay from the Sonya Looney Show. It originally aired October 22, 2020. //Author and renowned meditation instructor Oren Jay Sofer regularly teaches a mindful approach to non-violent communication. spent two and a half years of living as an Anagarika (renunciate) at branch monasteries in the Ajahn Chah Thai Forest lineage. Today, his teaching combines classical Buddhist training with the accessible language of secular mindfulness. Since the early 2000s, Oren has had a deep interest in the relationship between contemplative practice and communication. A graduate of the BayNVC North American Leadership Training, he has taught classes and workshops in Marshall Rosenberg’s Nonviolent Communication (NVC) nationally since 2006. His innovative retreats and online programs in Mindful Communication offer one of the only opportunities in the U.S today to explore the intersection between formal meditation practice, Right Speech and NVC. Oren is the founder and Guiding Teacher of Next Step Dharma, an innovative online course focused on bringing the tools of meditation to daily life, and co-founder of Mindful Healthcare. Oren has created mindfulness programs for organizations, companies, and apps including Apple, Kaiser Permanente, Lumosity, Calm, 10% Happier, Simple Habit and others.I loved his book, Say What You Mean: A Mindful Approach to Nonviolent Communication. In the book, a main theme is that every thought or feeling is there to try to meet a need. If you can try to figure out what need your thoughts are tied to, it's easier to articulate what you need to those around you. It's also useful when listening to someone in a disucssion or conflict to tease out what need they are trying to have met. I also enjoyed learning about conflict and viewing it as a way to deepen relationships. I also learned that non-violent communication and conflict resolution isn't necessarily to try to get someone to do things your way, it's about deepening understanding of one another because sometimes we simply can't agree to have the same viewpoint. Non-violent communication has a framework of observation, the feeling, the needs and values to be met, and the request.Three questions you can ask yourself are what happened, how do I feel about it, and why?I also loved learning about how to use mindfulness in listening and communication as well as how to ground yourself in your own body when tensions rise.Topics Discussed in the Podcast from childhood actor to meditation instructor4 types of conflict avoidanceself-empathytools for internal pressureNo mud, no lotusaddressing the voiceless and gender constructshow to make requests of othersResourcesOren Jay Sofer's websiteGet Oren's book: Say What You Mean: A Mindful Approach to Nonviolent Communication--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →How to Move from Survival Mode to Thriving: Jon Rosemberg on Agency, Stress, and Success
Mar 1201:04:17Tap to summarizeWhat if the version of “success” you’ve been chasing is actually keeping you stuck in survival mode?In this episode, I sit down with author and coach Jon Rosemberg to talk about what it really means to move from high-functioning survival into genuine thriving. Jon shares his deeply personal story of growing up in Caracas, Venezuela, living in chronic vigilance, and eventually discovering that achievement and productivity were not the same thing as peace, agency, or well-being.This conversation hit me on a very personal level. So much of what Jon shares mirrors my own journey of questioning performance-based definitions of success, asking whether external accomplishments actually create the feeling I’m looking for, and realizing that thriving often has much more to do with connection, meaning, and agency than with metrics.We talk about the body’s role in helping us recognize survival mode, how to challenge the beliefs that keep us trapped in proving and performing, and Jon’s practical AIR framework: Awareness, Inquiry, and Reframing.If you’ve ever felt like you’re doing all the “right” things but still feel off, disconnected, or chronically on edge, this conversation is for you.Here’s what you’ll learn:Thriving is not the same as successSurvival mode can look high-functioningSomatic awareness mattersAgency can be practicedConnection is essential to thrivingLINKSFollow Jon on InstagramVisit Jon's website to learn more about his bookMeaningful Work with Tamara Myles and Wes AdamsDefining and Feeling Success --------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
Transcribe →Aging as a Female Endurance Athlete: Perimenopause, Strength Training & Adapting with Jenny Smith
Feb 2600:54:08Tap to summarizeI’ve known Jenny Smith since the early 2000s, back when I was a brand-new pro mountain biker watching her absolutely dominate at Nationals. She’s been a mentor, a competitor, a mom who kept racing when that wasn’t common, and someone I’ve always admired for her longevity in sport.In this episode, Jenny and I talk honestly about aging as female endurance athletes, especially navigating perimenopause, hormone changes, recovery shifts, strength training, anxiety, inflammation, and evolving expectations.We discuss how training needs to change as estrogen fluctuates and why strength training becomes even more important for bone health, metabolic health, and performance. Jenny shares the reality of needing more recovery, setting goals that reflect your life stage and responsibilities, and how to embrace aging with flexibility, wisdom, and self-compassion instead of fear. Plus, we cover hormone replacement therapy and getting medical support.This conversation is for women who love endurance sport and want to keep performing, not by pretending nothing is changing, but by adapting. Aging doesn’t mean decline, it can mean agency.Here’s what you’ll learn:Perimenopause changes training needsStrength training is non-negotiable for aging athletesRecovery matters more than everGoal setting must evolve with life stageAging brings wisdom and agencyLINKSFollow Jenny Smith CoachingLearn more about Aim High PerformanceAuthenticity and managing pressure with Sarah SturmAging athletes with Joel FrielHow women should train differently with Dr. Stacy Simms--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.
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