The Eighth Practice: Self-Care — The Key to Sustaining Real Growth

The Practice of Perspective: Honoring Where You Are While Reaching for What's Possible

🌱 The Practice of Perspective: Honoring Where You Are While Reaching for What's Possible What if the life you're working so hard to build is already standing on the foundation of dreams you've forgotten came true? In this episode of The Growth Practice, Ruth explores why so many of us struggle to appreciate how far we've come while striving for what's next. Through personal reflection, psychological insight, and practical application, she unpacks the concept of hedonic adaptation, often called the "hedonic treadmill," and how our minds naturally adapt to accomplishments, milestones, and answered prayers. Together, we'll explore how to pursue growth without losing sight of the present, why ambition and gratitude can coexist, and how shifting our perspective can help us recognize the beauty in the life we're living. Because maybe the goal isn't to choose between gratitude and growth. Maybe the real practice is learning how to hold both at once. 🌱 IN THIS EPISODE, YOU'LL EXPLORE: ✨ What hedonic adaptation is and why accomplishments often stop feeling special over time ✨ How dreams and answered prayers can quietly become expectations ✨ Why high achievers often focus more on what's next than how far they've come ✨ The difference between ambition and constantly postponing happiness ✨ How our minds adapt not only to challenges, but also to blessings ✨ Why perspective—not perfection—is the key to appreciating growth ✨ The importance of honoring your current season while still pursuing future goals ✨ How gratitude and ambition can coexist without competing ✨ The practice of asking: "What in my life right now was once just a dream?" 🌱 CONNECT WITH THE SHOW: Instagram: @thegrowthpracticepodcast 🎙️ New episodes every Monday If this episode resonated with you, please subscribe, leave a review, and share it with someone who might need to hear it. We are capable. Let's grow. 🌱 DISCLAIMER This podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. REFERENCES Frederick, S., & Loewenstein, G. (1999). Hedonic adaptation. In D. Kahneman, E. Diener, & N. Schwarz (Eds.), Well-being: The foundations of hedonic psychology (pp. 302–329). Russell Sage Foundation. Lyubomirsky, S. (2007). The how of happiness: A scientific approach to getting the life you want. Penguin Press.  🌱💛  If this episode supported you in any way, I’d love for you to stay connected. You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it. Your support helps this space grow. Every listen and share truly matters. Thank you for practicing growth with me.  💛🌿

The Practice of Collecting Evidence — When Imposter Syndrome Distorts Reality

🌱 The Practice of Collecting Evidence — When Imposter Syndrome Distorts Reality What if imposter syndrome isn’t actually proof that you’re incapable… but proof that you care deeply about doing well? In this episode of The Growth Practice, Ruth explores the hidden psychology behind imposter syndrome and how perfectionism, fear of evaluation, anxiety, and self-doubt can quietly distort the way we see ourselves. Through personal reflection, psychological insight, and practical strategies, this episode unpacks what imposter syndrome really is, why so many high-achieving people experience it, and how we can begin challenging the narratives fear tries to create. Because maybe the problem isn’t that you’re incapable. Maybe the problem is that imposter syndrome has distorted your self-perception. 🌱 IN THIS EPISODE, YOU’LL EXPLORE: *  What imposter syndrome actually is and why it affects high-achieving people  *  How perfectionism and fear of failure contribute to chronic self-doubt  *  The connection between imposter syndrome, anxiety, and the nervous system  *  Why discomfort and inadequacy are not the same thing  *  How imposter syndrome distorts perception and minimizes evidence of growth  *  The difference between accountability and self-attack  *  Why self-compassion is protective, not complacent  *  Practical ways to challenge imposter syndrome in real time  *  The “Collect the Evidence” practice and how it can help reframe self-doubt  🌱 CONNECT WITH THE SHOW: Instagram: @thegrowthpracticepodcast   New episodes every Monday We are capable. Let’s grow 🌱 DISCLAIMER This podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. REFERENCES Feigofsky, S. (2022). Imposter syndrome. HeartRhythm Case Reports, 8(12), 861–862. https://doi.org/10.1016/j.hrcr.2022.11.001 Neff, K. D. (2023). Self-compassion: Theory, method, research, and intervention. Annual Review of Psychology, 74, 193–218. https://doi.org/10.1146/annurev-psych-032420-031047 [https://doi.org/10.1146/annurev-psych-032420-031047]    🌱💛  If this episode supported you in any way, I’d love for you to stay connected. You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it. Your support helps this space grow. Every listen and share truly matters. Thank you for practicing growth with me.  💛🌿

The Practice of Decision State: Why the State You’re In Shapes the Choices You Make

The Practice of Decision State: Why the State You’re In Shapes the Choices You Make What if the decision you’re trying to make isn’t the problem… but the state you’re in while making it? In this first episode of Season 2, you’ll explore a powerful shift in perspective. Your decisions are not just based on logic. They are shaped by your nervous system. Through a simple treadmill conversation and a real-life experience navigating stress in a new role, this episode introduces the concept of decision state and explains how your momentary feelings can influence what you choose. Because when you’re overwhelmed, your brain isn’t wired for clarity. It’s wired for relief. And that changes everything. 🌱 IN THIS EPISODE, YOU’LL EXPLORE: *  Why the state you’re in matters just as much as the decision itself  *  The difference between decisions made from overwhelm vs. clarity  *  What happens in your brain during stress, and why urgency can feel real  *  The concept of amygdala hijack and survival-based decision-making  *  How talking things out can shift your emotional and cognitive state  *  Why “emotions are for information, not instruction” still applies here  *  The role of support systems in helping you return to clarity  *  How to pause instead of react and make more aligned choices  🌱 REMEMBER: A decision made from overwhelm is about escape. A decision made from clarity is about alignment. 🌱 CONNECT WITH THE SHOW: Instagram: @thegrowthpracticepodcast  New episodes every Monday We are capable. Let’s grow 🌱 DISCLAIMER This podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. REFERENCES Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422. https://doi.org/10.1038/nrn2648 [https://doi.org/10.1038/nrn2648] Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam Books. LeDoux, J. (2000). Emotion circuits in the brain. Annual Review of Neuroscience, 23, 155–184. https://doi.org/10.1146/annurev.neuro.23.1.155 [https://doi.org/10.1146/annurev.neuro.23.1.155] McEwen, B. S., & Morrison, J. H. (2013). The brain on stress: Vulnerability and plasticity of the prefrontal cortex over the life course. Neuron, 79(1), 16–29. https://doi.org/10.1016/j.neuron.2013.06.028 [https://doi.org/10.1016/j.neuron.2013.06.028] Porges, S. W. (2009). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(Suppl 2), S86–S90. https://doi.org/10.3949/ccjm.76.s2.17  🌱💛  If this episode supported you in any way, I’d love for you to stay connected. You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it. Your support helps this space grow. Every listen and share truly matters. Thank you for practicing growth with me.  💛🌿

The Eighth Practice: Self-Care — The Key to Sustaining Real Growth

The Eighth Practice: Self-Care — The Key to Sustaining Real Growth  What if growth is not just about how much you can push, but how well you care for yourself along the way? In this final episode of Season 1 of The Growth Practice, we explore self-care as an essential part of sustainable growth. You can be doing everything right, showing up, staying committed, and pushing forward, and still feel exhausted. This episode reframes self-care not as a reward, but as a requirement. Ruth explores how chronic stress impacts your ability to think, feel, and function, introduces the concept of allostatic load, and highlights why recovery is necessary for growth to continue. Drawing from psychology, neuroscience, and lived experience, this episode also reflects on the natural pull toward rest and the restorative effects of nature. Rather than waiting until you are depleted, this practice invites you to care for yourself consistently, in small and meaningful ways. In This Episode, You’ll Explore: * Why self-care is essential for sustainable growth *  How chronic stress affects your mental and emotional capacity *  What allostatic load means and how it impacts your body *  Why small moments of care can regulate your nervous system *  How nature can support restoration and mental clarity If you have been pushing, striving, or carrying more than you realize, this is your invitation to pause. You do not have to lose yourself to grow. We are capable, so let’s grow together. Disclaimer This podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. References McEwen, B. S. (1998). Stress, adaptation, and disease: Allostasis and allostatic load. Annals of the New York Academy of Sciences, 840(1), 33–44. McEwen, B. S., & Wingfield, J. C. (2003). The concept of allostasis in biology and biomedicine. Hormones and Behavior, 43(1), 2–15. Sapolsky, R. M. (2004). Why zebras do not get ulcers (3rd ed.). Holt Paperbacks. Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169–182. Bratman, G. N., et al. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903.  🌱💛  If this episode supported you in any way, I’d love for you to stay connected. You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it. Your support helps this space grow. Every listen and share truly matters. Thank you for practicing growth with me.  💛🌿

The Seventh Practice: Belief — Grounding Yourself in Something Greater

The Seventh Practice: Belief — Grounding Yourself in Something Greater  What if growth doesn’t always come from having all the answers, but from allowing yourself to believe in something beyond them? In this episode of The Growth Practice, we explore the role belief plays in how we navigate uncertainty, make decisions, and support ourselves through moments when life feels unclear. Sometimes, growth can feel heavy. The pressure to figure everything out, make the right decisions, and stay in control can quietly build over time. While the instinct to plan and manage every outcome is natural, psychological research suggests we often overestimate how much control we truly have. This is known as the illusion of control. In this episode, Ruth reflects on a personal shift, a pull toward faith, and a reconnection with belief. This is not presented as something rigid or prescriptive, but as something grounding. Through honest reflection, she explores the difference between religion and belief, and how choosing to believe in something greater can create a sense of guidance and support. Drawing from psychological research on meaning, resilience, and the work of Viktor Frankl, this episode highlights how having something to believe in can help us navigate uncertainty, reduce stress, and move forward with greater clarity. Because belief is not about having all the answers. It is about not having to carry everything alone. In This Episode, You’ll Explore: Why the need for control can become overwhelming  The concept of the illusion of control and how it shapes our decisions  The difference between religion and belief  How belief can create a sense of grounding, guidance, and support  A simple reflective practice to help you explore what you believe in Growth doesn’t always require more effort. Sometimes it begins with letting go. We are capable. So let’s grow together. Disclaimer This podcast is for educational and inspirational purposes only and is not intended as medical, mental health, or professional advice. The content reflects personal experiences and perspectives. Please consult a qualified professional for guidance related to your individual situation. References Frankl, V. E. (2006). Man’s search for meaning. Beacon Press. Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry. Langer, E. J. (1975). The illusion of control. Journal of Personality and Social Psychology, 32(2), 311–328.  🌱💛  If this episode supported you in any way, I’d love for you to stay connected. You can follow or subscribe wherever you’re listening, and if it feels right,  share this episode with someone who might need it. Your support helps this space grow. Every listen and share truly matters. Thank you for practicing growth with me.  💛🌿