The Modern Creative Woman

146. Unhooking from your “I’m Not Enough” Story: Changing your Relationship to Thoughts

Ask me a question or let me know what you think! [https://www.buzzsprout.com/twilio/text_messages/2199359/open_sms] Have you ever believed a thought about yourself so completely that it felt like fact? I’m not good enough. I’m a fraud. I can’t handle this. In this episode, Dr. Amy Backos explores what Acceptance and Commitment Therapy calls cognitive fusion—the very human tendency to get tangled up in our thoughts and treat them as truth. Drawing from art therapy, neuroscience, and decades of clinical practice, Amy explains how self-critical thoughts form, why “imposter syndrome” is nearly universal, and how believing these thoughts can quietly shape our choices, relationships, and creative lives. When we’re fused, we shrink. When we learn to step back, we regain perspective—and freedom. You’ll learn simple, powerful defusion practices to help you observe your thoughts rather than obey them, including language shifts, present-moment awareness, walking meditations, and art-based exercises like doodling and mindful mark-making. These tools gently retrain the brain to see thoughts as mental events—not facts—so you can respond from clarity instead of fear. If you’ve ever felt held back by your inner critic, this episode offers a compassionate, practical path forward. Because you are not your thoughts—you’re the one noticing them. And from that place, everything opens. Support the show [https://www.buzzsprout.com/2199359/support] Explore the Modern Creative Woman Community https://moderncreativewoman.com [https://arttherapycentersf.com/] Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ [https://mcusercontent.com/53c5579a5feca0090377003c7/files/b4f5b916-6160-01d5-e760-40b1327eac06/Modern_Creative_Woman_Manifesta.pdf] Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/ [https://www.instagram.com/dramybackos/]

145. Process vs. Product: Why Being In the Moment Changes Everything

Ask me a question or let me know what you think! [https://www.buzzsprout.com/twilio/text_messages/2199359/open_sms] How much of your life are you actually experiencing… and how much of it are you trying to finish? In this episode, Dr. Amy Backos explores the difference between process and product — and why our culture’s obsession with outcomes quietly steals so much of our satisfaction, creativity, and peace. From childhood art classes to professional life, we’re often taught to focus on what we produce: the paycheck, the clean house, the finished painting, the perfect result. But art therapy, mindfulness research, and neuroscience all point in another direction. Well-being comes from how we engage with the experience itself. Amy shares how shifting your attention from outcome to process can transform everyday life — your work, your relationships, your creative practice, even washing the dishes. When you learn to stay present with what you’re doing instead of rushing toward what you’ll get, tasks become more meaningful, mistakes feel lighter, and pleasure is no longer postponed. You don’t have to wait until everything is finished to feel good. This episode offers a practical and compassionate reframe for modern women who are tired of chasing the next milestone and ready to enjoy their lives as they’re happening — one small, intentional moment at a time. In this episode, you’ll explore: * The art therapy distinction between process and product * Why outcome-focused thinking increases stress and perfectionism * How mindfulness and creativity increase everyday satisfaction * Simple ways to bring more presence and pleasure into ordinary tasks * How process-orientation supports psychological flexibility and resilience If you’re craving a slower, richer, more creative way of living — this conversation is for you. Support the show [https://www.buzzsprout.com/2199359/support] Explore the Modern Creative Woman Community https://moderncreativewoman.com [https://arttherapycentersf.com/] Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ [https://mcusercontent.com/53c5579a5feca0090377003c7/files/b4f5b916-6160-01d5-e760-40b1327eac06/Modern_Creative_Woman_Manifesta.pdf] Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/ [https://www.instagram.com/dramybackos/]

144. The Myth of Motivation (and What Actually Gets You Moving)

Ask me a question or let me know what you think! [https://www.buzzsprout.com/twilio/text_messages/2199359/open_sms] Many of us think we have a motivation problem. We call ourselves lazy. We say we’re procrastinating. We wait to “feel ready.” But motivation isn’t a personality trait — and it isn’t something you have to wait for. In this episode, psychologist and art therapist Amy Backos breaks down what 70 years of research actually says about motivation — including intrinsic vs. extrinsic drive, expectancy–value theory, attribution styles, and self-efficacy — and why labeling yourself “unmotivated” quietly undermines your ability to act. You’ll learn: * What motivation really is (and what it isn’t) * Why calling yourself lazy backfires neurologically and psychologically * The simple formula that predicts whether you’ll take action * How your internal “story” shapes effort and persistence * ACT-based cognitive defusion tools to stop believing every thought your mind throws at you * How to act before you feel ready If you’ve been waiting for motivation to show up before starting your creative work, this conversation will change how you approach action entirely. Because you don’t need more motivation. You need a different relationship with your thoughts. Support the show [https://www.buzzsprout.com/2199359/support] Explore the Modern Creative Woman Community https://moderncreativewoman.com [https://arttherapycentersf.com/] Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ [https://mcusercontent.com/53c5579a5feca0090377003c7/files/b4f5b916-6160-01d5-e760-40b1327eac06/Modern_Creative_Woman_Manifesta.pdf] Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/ [https://www.instagram.com/dramybackos/]

143. Staying Steady in Difficult Times: Psychological Flexibility

Ask me a question or let me know what you think! [https://www.buzzsprout.com/twilio/text_messages/2199359/open_sms] If I could gift everyone one psychological skill right now, it would be this: psychological flexibility. Because when the world feels overwhelming — when the news is heavy, systems feel broken, and old wounds get stirred up — rigidity doesn’t help. Avoidance doesn’t help. Doom-scrolling doesn’t help. Adopting a stance of Psychological Flexibility does help. In this episode, I step back from the headlines and talk about something deeper: how humans historically respond when widespread trauma is exposed. We look at the psychology of denial, backlash, and disbelief — and why our nervous systems sometimes push away what feels unbearable. Then I teach you the skill I rely on most in my clinical work and in my own life: psychological flexibility. It’s the ability to stay present, make room for difficult emotions, and choose actions that align with your values — instead of reacting from fear or overwhelm. This isn’t about consuming more information. It’s about staying steady enough to make a difference. If you’ve been feeling anxious, discouraged, or emotionally flooded by the state of the world, this episode will help you ground yourself, protect your energy, and move forward with intention. Because we don’t need more reactivity right now. We need clarity, compassion, and values-based action. Welcome to The Modern Creative Woman. Support the show [https://www.buzzsprout.com/2199359/support] Explore the Modern Creative Woman Community https://moderncreativewoman.com [https://arttherapycentersf.com/] Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ [https://mcusercontent.com/53c5579a5feca0090377003c7/files/b4f5b916-6160-01d5-e760-40b1327eac06/Modern_Creative_Woman_Manifesta.pdf] Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/ [https://www.instagram.com/dramybackos/]

142. Art Therapy & Cultural Humility: Special Guest Dr. Louvenia Jackson

Ask me a question or let me know what you think! [https://www.buzzsprout.com/twilio/text_messages/2199359/open_sms] In this deeply meaningful conversation, I sit down with Dr. Lavinia Jackson — Chair and Professor of Art Therapy at Marymount University, scholar, educator, and one of the most important voices shaping the future of our field. Dr. Jackson is the author of Cultural Humility and Art Therapy, a book that has profoundly influenced both my teaching and my clinical work. Her leadership has helped move art therapy beyond “cultural competence” and toward something much more human and honest: cultural humility — a way of being grounded in curiosity, critical self-reflection, and respect for the lived expertise of the people we serve. Together, we talk about the origins of cultural humility, born out of the social unrest following the Rodney King riots, and how this framework asks us to move beyond checklists and techniques into deeper accountability — personally, relationally, and institutionally. We explore: * why humility is the foundation of ethical therapy work * the difference between competence and curiosity * how relationship — not information — is what truly heals * the risks of disconnection in our AI and algorithm-driven world * and how retreat, travel, art-making, and embodied practices help us step back, reflect, and return to ourselves This episode is both scholarly and soulful — a conversation about integrity, presence, and what it really means to show up for others with openness. If you care about creativity, healing, justice, and becoming a more thoughtful human and clinician, this one is for you. Welcome to The Modern Creative Woman — where we explore the art and science of living creatively. Support the show [https://www.buzzsprout.com/2199359/support] Explore the Modern Creative Woman Community https://moderncreativewoman.com [https://arttherapycentersf.com/] Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ [https://mcusercontent.com/53c5579a5feca0090377003c7/files/b4f5b916-6160-01d5-e760-40b1327eac06/Modern_Creative_Woman_Manifesta.pdf] Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/ [https://www.instagram.com/dramybackos/]