The Modern Creative Woman

158. Thoughts Are Not Facts: New Relationship with Your Mind

Ask me a question or let me know what you think! [https://www.buzzsprout.com/2199359/fan_mail/new] In this episode of The Modern Creative Woman Podcast, Amy Backos explores one of the most powerful concepts in Acceptance and Commitment Therapy (ACT): cognitive defusion. What happens when you stop treating your thoughts like facts? What changes when you learn to observe your mind instead of obeying it? Amy walks listeners through the neuroscience of memory, thought formation, and perception, using the metaphor of a beach visualization to demonstrate how vividly the brain can generate experiences that feel real — even when they are simply mental events. From there, she explains the difference between cognitive fusion and cognitive defusion, and why learning to “hold thoughts lightly” can dramatically improve psychological flexibility, creativity, and peace of mind. This episode dives into the common fused thought patterns many women experience, including: * Impostor syndrome and the “phony intellectual” narrative * Upper limit thoughts that emerge when growth and visibility increase * Time-based thoughts that delay meaningful action * The deeply familiar “I’m not good enough” story * How self-critical thinking impacts creativity and emotional wellbeing Amy also explores how these thought patterns develop through childhood experiences, social conditioning, survival strategies, and the brain’s natural tendency toward comparison and prediction. Rather than trying to eliminate difficult thoughts, she explains how ACT encourages a different relationship with thinking altogether. Throughout the episode, she shares practical examples from her work as a psychologist and art therapist, including how creativity and art-making can help people separate from painful thoughts and move into a more observer-based perspective. You’ll also hear: * Why thoughts are biological processes, not objective truths * How creativity increases adaptability and resilience * Why the brain prefers familiarity, even when it is painful * The role of relapse and setbacks in real change * How metaphors can help create distance from difficult thoughts * Why observing thoughts creates more freedom than fighting them Amy closes the episode with a powerful art therapy exercise from her upcoming book, The Art Therapy Toolkit. Using metaphor and collage, listeners are invited to visually explore the relationship between themselves and their thoughts. Whether your thoughts feel like weather, software, paint, or trees in a forest, this exercise helps cultivate perspective, insight, and psychological flexibility. If you’ve ever struggled with self-doubt, perfectionism, procrastination, or the feeling that your thoughts control your life, this episode offers a compassionate and deeply practical framework for relating to your mind differently. In This Episode * Cognitive fusion vs. cognitive defusion * Acceptance and Commitment Therapy (ACT) * Psychological flexibility * Creativity and mental health * Impostor syndrome * Self-critical thinking * Art therapy interventions * Metaphor and visual thinking * The neuroscience of memory and thought * Creativity as a human need Mentioned in This Episode * The Big Leap by Gay Hendricks * The work of Pauline Clance and Suzanne Imes on impostor phenomenon * Acceptance and Commitment Therapy (ACT) * The Transtheoretical Model of Change Connect with Amy * Instagram: @DoctorAmyBackos * Website: The Modern Creative Woman [https://moderncreativewoman.com/?utm_source=chatgpt.com] If you enjoyed this episode, be sure to subscribe, leave a review, and share it with another creative woman who may need this reminder: your thoughts are not facts, and creativity begins the moment you create space between yourself and the stories your mind tells 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/]

157. The Creative Power of an Analog Summer

Ask me a question or let me know what you think! [https://www.buzzsprout.com/2199359/fan_mail/new] What would happen if you stopped documenting your life long enough to actually experience it? In this episode, we explore the growing cultural movement toward an “analog summer” — intentionally stepping away from constant digital stimulation and reconnecting with slower, more tactile, deeply human ways of living. From knitting and painting to playing cards, baking, reading, walking, and spending time in meaningful third spaces, this conversation is about reclaiming attention, creativity, and presence in a world designed to fragment all three. Amy shares reflections on wanting to be fully present during her son’s last summer before college, the surprising relief of taking several days away from her phone, and the neuroscience behind why our devices are making it harder to focus, create, rest, and connect. This episode also explores: * the psychological cost of constant scrolling * dopamine loops and digital overstimulation * attention fragmentation and “brain rot” * the loss of third spaces in modern life * why multitasking is damaging to the brain * stress hormones, cortisol, and emotional overload * how excessive screen time impacts creativity and cognition * rebuilding cognitive reserve through novelty, art, movement, and mindfulness * practical ways to create your own analog summer You’ll also hear simple, realistic strategies for reducing screen time without perfectionism or shame: * switching back to a traditional alarm clock * leaving books and art supplies visible around the house * replacing scrolling with tactile activities * creating environments that make analog living easier and more appealing * intentionally seeking out novelty, beauty, and in-person experiences This episode is ultimately an invitation to reclaim your attention and return to the kinds of experiences that nourish creativity, emotional health, and meaningful connection. Because creativity is one of the most analog experiences we can have. In This Episode * Why your phone feels impossible to put down * The neuroscience behind compulsive scrolling * What happens to the brain during chronic overstimulation * How digital life has replaced many of our third spaces * Why boredom, slowness, and novelty matter for creativity * Small shifts that can dramatically improve focus and mood * How analog experiences help regulate the nervous system Mentioned in This Episode * David Sedaris * Architectural Digest * Enso drawing * Fine Points yarn shop in Cleveland * Kitty Cotton’s “55 Ways I’m Unplugging This Summer” Reflection Question What would an analog summer look like for you? What are 55 things you could do instead of looking at your phone? Support the Podcast If you enjoy The Modern Creative Woman Podcast, be sure to subscribe so you never miss an episode. You can also support the show through monthly sponsorships, which help keep the podcast completely commercial free. 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/]

156. Art Is Political: Creativity, Democracy, and the Courage to Speak

Ask me a question or let me know what you think! [https://www.buzzsprout.com/2199359/fan_mail/new] In this powerful and deeply personal episode of The Modern Creative Woman, Dr. Amy Backos explores the inseparable relationship between art and politics, and why creativity is not a luxury—but a necessity for a healthy society. From political cartoons and protest imagery to community art and everyday creative expression, art has always been a catalyst for social change, empathy, and revolution. Amy reflects on the alarming decline of arts education in schools, the growing body of research connecting art to physical and mental health, and the urgent need to reclaim creativity as an essential human tool for understanding ourselves and engaging with the world around us. This episode also explores: * Why arts education matters for democracy and critical thinking * The role of creativity in empathy, civic engagement, and problem solving * How images and symbols communicate powerful truths * The importance of having imperfect but meaningful conversations about civil rights and democracy * The Japanese Zen art practice of the Enso and its connection to mindfulness and imperfection * How perfectionism can silence creativity and become a barrier to change * The connection between inner peace, artistic practice, and collective healing * Updates and inspiration from The Art Therapy Toolkit Amy also shares a simple and meaningful creative invitation: creating your own Enso circle as a practice of presence, self-expression, and letting go of perfectionism. Whether you consider yourself an artist or not, this episode is a reminder that creativity belongs to everyone—and that engaging with art can become a powerful act of healing, connection, and participation in the world around us. In This Episode * The devaluing of arts education and why it matters * Art as communication, protest, and transformation * Political cartoons, symbolism, and storytelling through images * Creativity as a tool for health and resilience * The Enso circle and the beauty of imperfection * Why peaceful inner environments matter for collective change * How small conversations create meaningful social impact Mentioned in This Episode * The Japanese tradition of Enso art * Do Better by Rachel Ricketts * The Art Therapy Toolkit by Amy Backos (in press) Creative Reflection Prompt Where do art and social change intersect in your own life? What conversations, emotions, or hopes are asking to be expressed creatively right now? 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/]

155. Procrastination Cure

Ask me a question or let me know what you think! [https://www.buzzsprout.com/2199359/fan_mail/new] What actually creates a meaningful life? In this episode of The Modern Creative Woman, Dr. Amy Backos explores the deep connection between meaning, motivation, values, and behavior. Drawing from psychological research, personal stories, and her own creative process, Amy unpacks why fulfillment is not found through certainty, productivity, success, money, or external validation—but through acting in alignment with what matters most to us. Amy shares a candid behind-the-scenes look at finishing her latest book, including her struggles with procrastination, self-judgment, time anxiety, and the constant chatter of the mind. Through the lens of Acceptance and Commitment Therapy (ACT), she explains the difference between thought fusion and thought diffusion—and how learning to step back from our thoughts can help us reconnect with purpose, creativity, and meaningful action. This episode is an invitation to stop treating your thoughts as facts and instead begin asking: What kind of person do I want to be in this moment? Whether in parenting, work, relationships, creativity, or community, meaning emerges when our behavior reflects our deepest values—even when life feels uncertain or difficult. Amy also discusses: * Why procrastination is often part of the creative process * How social media and constant stimulation disconnect us from meaning * The neuroscience of thoughts and why they are not commands or truths * The relationship between values, satisfaction, and psychological flexibility * Why creating spaciousness in your schedule supports creativity and emotional health * The surprising power of tiny daily actions that align with your values Key Takeaway We experience the deepest sense of meaning not when life is easy or predictable, but when our actions align with what truly matters to us. * Where in your life do your actions currently align with your values? * Where are you reacting to thoughts instead of responding to reality? * What small action could you take today that would feel meaningful to you? * What would happen if you stopped treating every thought as a fact? 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/]

154. A New Way to Respond to Uncertainty

Ask me a question or let me know what you think! [https://www.buzzsprout.com/2199359/fan_mail/new] When life feels uncertain or overwhelming, it’s natural to return to familiar ways of coping. These patterns often developed for good reason—they worked at one point in time. But as circumstances change, those same strategies can become limiting, keeping us stuck in cycles that no longer support our well-being. In this episode of The Modern Creative Woman, Dr. Amy Backos explores the psychology of change and why moments of stress are often the most important times to try something new. Rather than retreating into old habits, these are the moments that invite experimentation, flexibility, and growth. Drawing from behavioral psychology, this episode breaks down the fundamental reasons we seek or avoid change—either to reduce discomfort or to increase pleasure—and how these motivations shape our decisions. Dr. Backos also explores three core drivers of change: movement toward our values, the process of self-actualization, and the innate human drive to explore and create. A central focus of this conversation is the role of creativity in disrupting automatic patterns. When we engage in art, we create space between thought and action. Instead of reacting immediately, we are able to observe our internal experience, externalize it, and approach it with greater curiosity and perspective. This shift allows for more intentional choices and opens the possibility for new ways of responding. You’ll also learn how subtle psychological tools—such as nudges, environmental design, and behavioral anchors—can support meaningful and sustainable change. These small adjustments reduce decision fatigue and make it easier to follow through on the behaviors that align with your values. This episode also explores: * Why we return to old coping strategies during times of stress * How to recognize when you are ready for change * The difference between rapid life changes and gradual behavioral shifts * How admiration, frustration, and comparison can signal a desire for growth * Practical ways to use your environment to support new habits * Why consistency—not perfection—is essential for lasting change Creativity is not just a form of expression. It is a mechanism for change. Through creative practice, you can begin to shift long-standing patterns, expand your responses to stress, and develop a more flexible, adaptive way of engaging with your life. 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/]