When’s the last time you got caught up in a mental spiral, going over and over a past event or constantly reimagining a future one? Research shows we’re more prone to this habit than ever. That cycle that peaks your anxiety and distracts you from what’s happening at the moment is called rumination, and my guest wrote a book all about it.

Donna Jackson Nakazawa is an acclaimed science journalist whose new book, “Mind Drama: The Science of Rumination and How to Outwit Your Inner Defeatist,” explores the neuroscience behind why we fall into these repetitive patterns. Her knowledge of the topic is informed by all the latest research, and she has even developed her own framework for dealing with it; I experience that approach first-hand, right in the middle of our conversation.

This episode is essential listening for anyone who wants the tools to break out of those stressful spirals once and for all. Stop spiraling and ramp up your power over your own mind:

• The role your childhood plays in shaping the stories you tell yourself;
• Find your voice by naming and relinquishing your negative thought patterns;
• Why rumination isn’t just overthinking;
• The radical reparenting approach to rewiring your mind.

Related Links:

• Learn more about Donna’s work - https://donnajacksonnakazawa.com/
• Subscribe to Healing Together on Substack - https://donnajacksonnakazawa.substack.com/
• Mind Drama: The Science of Rumination and How to Outwit Your Inner Defeatist, by Donna Jackson Nakazawa - https://donnajacksonnakazawa.com/books/mind-drama-science-of-rumination/
• Girls on the Brink by Donna Jackson Nakazawa - https://donnajacksonnakazawa.com/books/girls-on-the-brink/
• Bossed Up: A Grown Woman’s Guide to Getting Your Sh*t Together by Emilie Aries - https://www.bossedup.org/book
• Episode 548, Why Adding to My Plate Eased My Burnout - https://www.bossedup.org/podcast/episode548
• SPEAK UP: A Live Assertive Communication Course for Women in the Workplace - https://www.bossedup.org/speakup
• Bossed Up Courage Community - https://www.facebook.com/groups/927776673968737/
• Bossed Up LinkedIn Group - https://www.linkedin.com/groups/7071888/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How do you do more without burning out? People often ask me how (and why) I do so many things. From running multiple businesses to raising two young children, from the outside I understand how my life can seem chaotic and primed for collapse. But what if my latest “side hustle” isn’t the final nail in the exhaustion coffin? What if it’s the very thing keeping me from burnout?

In today’s episode, I get real about the how and why behind my newest business endeavor. Are you one of those people who finds your daily grind exhausting, not because of the physical or mental toll but because some intangible piece is still missing for contentment? Then this hot take might resonate: sometimes adding to your plate - not subtracting - is the key to increasing your engagement. Let’s break down how realigning your priorities may be key to contentment - no matter what era you’re in now:

• Build a busy schedule that’s actually restorative;
• Get real about time management and tradeoffs;
• Why motherhood isn’t a reason to step out of a full life;
• The science behind getting physical when your job is mostly intellectual.

Related Links:

• Episode 538, Rebalance Your Career Portfolio - https://www.bossedup.org/podcast/episode538
• Episode 539, Managing Through the Millennial Career Crisis - https://www.bossedup.org/podcast/episode539
• “Mind Drama: The Science of Rumination and How to Outwit Your Inner Defeatist” by Donna Jackson Nakazawa - https://donnajacksonnakazawa.com/books/mind-drama-science-of-rumination/
• LinkedIn Learning Course, “Get Unstuck: Make a Plan to Move Your Career Forward” - https://www.linkedin.com/learning/get-unstuck-make-a-plan-to-move-your-career-forward
• Bossed Up Courage Community - https://www.facebook.com/groups/927776673968737/
• Bossed Up LinkedIn Group - https://www.linkedin.com/groups/7071888/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What can you do to improve your executive presence? Perception of your leadership abilities directly impacts your career trajectory, for better or worse. You’ve likely heard of executive presence before, but even though it often comes up in the context of something to improve, it’s difficult for many people to identify a clear path to make that improvement.

My guest, Dr. Alexa Chilcutt, is an executive communication expert at Johns Hopkins University and wrote the book, “The Presence Principle.” In it, she offers a 3-step framework to demystify this confusing but vital professional trait once and for all. Alexa joins me on the podcast to get into the weeds about what executive presence is and how we can cultivate it to become more impactful leaders.

Give your career trajectory a boost with Alexa’s research-backed perspective:

• What executive presence is, and what it’s not;
• Why you don’t have to impersonate the traditional leader archetype to succeed in your career;
• The impact of initial and enduring impressions;
• The three-adjectives activity that will pump up your leadership presence progress.

Related Links:

• Connect with Dr. Alexa Chilcutt on LinkedIn - https://www.linkedin.com/in/alexa-chilcutt-phd/
• Order “The Presence Principle” from Routledge - https://www.routledge.com/The-Presence-Principle-Embodying-Executive-Presence-to-Lead-with-Impact/Chilcutt-DuPont/p/book/9781041021964
• Sally Williamson, “Executive Presence Is a Top Priority for Leadership” - https://sallywilliamson.com/executive-presence-top-priority-leadership/
• Coqual, “Executive Presence Key Findings” - https://coqual.org/wp-content/uploads/2020/09/26_executivepresence_keyfindings-1.pdf
• Episode 407, How to Delegate Without Feeling So Bad About It - https://www.bossedup.org/podcast/episode407
• Episode 491, Debunking Imposter Syndrome as a Women's Issue - https://www.bossedup.org/podcast/episode491
• Episode 447, Job Search Success: How to Optimize your LinkedIn Profile Skills Sections - https://www.bossedup.org/podcast/episode447
• Episode 298, How to Maximize Your Time to Get Things Done - https://www.bossedup.org/podcast/episode298
• LEVEL UP: a Leadership Accelerator for Women on the Rise - https://www.bossedup.org/levelup
• Bossed Up Courage Community - https://www.facebook.com/groups/927776673968737/
• Bossed Up LinkedIn Group - https://www.linkedin.com/groups/7071888/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.