Stop Doomscrolling: Train Your Brain to “Leave It”

When You Grow and They Don’t: Use Mindfulness to Heal Your Relationships

When you finally start becoming who you truly are, not everyone will like the new you. This episode is about how to stay grounded, kind, and clear, regardless. Host Lisa Urbanski sits down with author Phyllis Coletta to explore what it really means to bring a “trained mind” into real life — family, work, friendships, and all the messy in-between moments. You’ll learn how to: * Use mindfulness to calm your reactions and stop taking everything so personally * Navigate relationship changes when you start growing, and others don’t * Set healthy boundaries without drowning in guilt or people-pleasing * Repair and deepen parent–child relationships after years of stress or control * Walk through identity shifts (at home and at work) with more courage and clarity If you’re in a season of growth and it feels like your life is being rearranged, this conversation will help you feel less alone and more supported as you become the person you truly are. 🔗 Links & Resources Website: https://www.howtobeagooddog.com/ [https://www.howtobeagooddog.com/] Blog: https://www.howtobeagooddog.com/blog [https://www.howtobeagooddog.com/blog] Contact: phyllis@howtobeagooddog.com 📘 Get the Book — How to Be a Good Dog: Learning to Sit, Stay, and Heal BookBaby: https://store.bookbaby.com/book/how-to-be-a-good-dog [https://store.bookbaby.com/book/how-to-be-a-good-dog] Amazon: https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R [https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R] Apple Books: https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078 [https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078] Barnes & Noble: https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035 [https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035]

Self-Guided Healing: Train Your Mind Like a Good Dog

What if you could stop outsourcing your healing and finally learn to calm your own mind? In this episode, host Lisa Urbanski talks with Phyllis Coletta, author of How to Be a Good Dog, about what real healing looks like in everyday life. Through powerful stories of marriage, cancer, grief, and caregiving, Phyllis explains how meditation, stillness, and self-guided practice can help you move from chaos to calm—without pretending your trauma isn’t real. In this episode, you’ll learn how to: 🧠 Understand what self-guided healing is and why guided meditations aren’t enough on their own 🧘‍♀️ Use meditation, stillness, and awareness to regulate emotions instead of numbing out 🚨 Recognize when trauma and anxiety need professional support (and why that’s not a failure) 🌊 Face long-standing fears—like illness, loss, and being alone—without getting swallowed by them  🍃 Shift from “woundiness” to wisdom and build a calm, reliable inner presence 🐕 See how energy, mindset, and calm leadership affect not just people, but animals and relationships 🌍 Make small daily choices that support your nervous system, resilience, and impact on the world Instead of another quick fix, this is a gentle, honest roadmap to building an “alpha mind” that leads with wisdom instead of reactivity… even when life feels overwhelming. 🔗 Links & Resources Website: https://www.howtobeagooddog.com/ [https://www.howtobeagooddog.com/] Blog: https://www.howtobeagooddog.com/blog [https://www.howtobeagooddog.com/blog] Contact: phyllis@howtobeagooddog.com 📘 Get the Book — How to Be a Good Dog: Learning to Sit, Stay, and Heal BookBaby: https://store.bookbaby.com/book/how-to-be-a-good-dog [https://store.bookbaby.com/book/how-to-be-a-good-dog] Amazon: https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R [https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R] Apple Books: https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078 [https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078] Barnes & Noble: https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035 [https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035]

Stop Doomscrolling: Train Your Brain to “Leave It”

If your thumb lives on your phone and your brain never shuts up, you’re not “busy”—you’re being trained like a dog. Host Stacey Chillemi sits down with Phyllis Coletta to show you how to flip the script, retrain your mind, and use her playful “Leave It” protocol to handle intrusive thoughts and phone urges like a boss. You’ll learn: 📵 How to catch “fake news” thoughts before they hijack your day 🐶 How to use the “Leave It” puppy protocol on your own mind 📱 How to surf phone urges instead of drowning in doomscrolling 🌬️ A 60-second breathing reset to calm anxiety on demand 💛 How kinder self-talk and self-compassion rewire old patterns 🔥 If your phone and thoughts are running your life, this episode hands you the leash. 🔗 Show Notes & Resources Mind training + “Leave It” support doc: https://95f72eee-8948-4bb1-ac4d-a4728ea4d29a-1.tiiny.site/ [https://95f72eee-8948-4bb1-ac4d-a4728ea4d29a-1.tiiny.site/] Additional resource / guide: https://drive.google.com/file/d/1du-qRPVDMlQz6z8gzHP7oHE8Qh3OVX46/view?usp=sharing [https://drive.google.com/file/d/1du-qRPVDMlQz6z8gzHP7oHE8Qh3OVX46/view?usp=sharing] 🔗 Links & Resources Website: https://www.howtobeagooddog.com/ [https://www.howtobeagooddog.com/] Blog: https://www.howtobeagooddog.com/blog [https://www.howtobeagooddog.com/blog] Contact: phyllis@howtobeagooddog.com 📘 Get the Book — How to Be a Good Dog: Learning to Sit, Stay, and Heal BookBaby: https://store.bookbaby.com/book/how-to-be-a-good-dog [https://store.bookbaby.com/book/how-to-be-a-good-dog] Amazon: https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R [https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R] Apple Books: https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078 [https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078] Barnes & Noble: https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035 [https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035]

Can You TRAIN Your Brain to STAY Focused Like a Dog?

If your brain bolts like an untrained puppy, this episode is the leash that finally snaps it back into calm, focused power. Host Lisa Urbanski sits down with author Phyllis Coletta to turn the dog command “stay” into a no-nonsense training plan for your mind. You’ll learn: * Why “stay” is the hardest mental command—and how to finally nail it * Simple mind-training moves that beat digital distraction and busyness * How to find the tiny gap between thoughts and turn it into your superpower * The “dog breed” of your mind today—and how to upgrade it over time * Daily sit-and-stay habits that lower drama and raise peace on command Download a free chart on what kind of dog you are here: https://tinyurl.com/bd7dtrey [https://tinyurl.com/bd7dtrey] 🔗 Links & Resources Website: https://www.howtobeagooddog.com/ [https://www.howtobeagooddog.com/] Blog: https://www.howtobeagooddog.com/blog [https://www.howtobeagooddog.com/blog] Contact: phyllis@howtobeagooddog.com 📘 Get the Book — How to Be a Good Dog: Learning to Sit, Stay, and Heal BookBaby: https://store.bookbaby.com/book/how-to-be-a-good-dog [https://store.bookbaby.com/book/how-to-be-a-good-dog] Amazon: https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R [https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R] Apple Books: https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078 [https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078] Barnes & Noble: https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035 [https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035]

Sit Your Brain Down: Puppy Mind Tricks you NEED To Try

If your brain’s bouncing like a puppy, this episode is your leash; simple moves to sit, breathe, and feel peace fast. Host Lisa Urbanski sits down with Phyllis Coletta, author of How to Be a Good Dog, for a heartfelt conversation. You’ll learn: * 2-minute “landing” to stop the frenzy * Puppy-mind training (love > force) * Tiny habits for daily mindfulness * How stillness heals stress + old hurts 🔗 Links & Resources Website: https://www.howtobeagooddog.com/ [https://www.howtobeagooddog.com/] Blog: https://www.howtobeagooddog.com/blog [https://www.howtobeagooddog.com/blog] Contact: phyllis@howtobeagooddog.com 📘 Get the Book — How to Be a Good Dog: Learning to Sit, Stay, and Heal BookBaby: https://store.bookbaby.com/book/how-to-be-a-good-dog [https://store.bookbaby.com/book/how-to-be-a-good-dog] Amazon: https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R [https://www.amazon.com/How-Good-Dog-Learning-Stay/dp/B0F86PDJ3R] Apple Books: https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078 [https://books.apple.com/be/book/how-to-be-a-good-dog/id6745525078] Barnes & Noble: https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035 [https://www.barnesandnoble.com/w/how-to-be-a-good-dog-phyllis-coletta/1147392035]