Grow the Good

The most valuable skill I’ve ever learned isn’t about performance, mindset, or even resilience. It’s communication.
In this solo episode, I’m teaching you one of the most powerful tools I use as a coach, mentor, professor at the University of Pennsylvania, keynote speaker, parent, and partner. It comes from motivational interviewing and it’s called OARS: Open-ended questions, Affirmations, Reflective listening, and Summarizing.
These skills have completely changed how I show up in conversations. They’ve made me a better coach, teacher, partner, mom, and human.
Motivational interviewing is a client-centered communication approach designed to guide people toward what matters most to them. Instead of telling someone what to do (which often undermines autonomy and competence), this framework helps people feel heard, understood, and empowered to make their own decisions.
In this episode, I walk you through what active listening really means (and why most of us aren’t actually doing it) and how to ask open-ended questions that deepen conversations. I discuss how affirmations and reflective listening builds trust and shared understanding. I also give real-life examples you can use immediately with your partner, your kids, your team at work, or your friends.
And yes, we talk about AI. Because as AI handles more intellectual tasks, our human communication skills will matter even more.
If you want stronger relationships, better conflict management, and deeper connection in your personal and professional life, this episode gives you one skill to practice today. 
Top 5 Takeaways:
Communication is a partnership, not a directive
Open-ended questions deepen conversations
Reflective listening builds trust
Affirmations reinforce strengths and values
In an AI-driven world, human communication skills are a competitive advantage

LINKS
- Learn about meditation from Oren Jay Sofer
- Episode on how to be a better communicator
--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co.

Many of us know what burnout looks like: exhaustion, cynicism, and the feeling that we simply can’t keep going. But there’s another state that shows up far more often and it’s easier to miss. It’s called brownout.
In this episode, I sit down with Jessie Reese, leadership and executive development specialist and positive psychology practitioner, to unpack the critical difference between brownout and burnout, and why so many high-achieving people, especially women, are quietly living in that in-between space.
Jess shares her environmental alignment model, a practical framework that helps you see how all parts of your life (work, caregiving, relationships, health, identity, and invisible labor) draw from the same energy reservoir. Together, we explore why adding more self-improvement often backfires, and why the most powerful move is often asking a different question: “What is the most impactful thing I can do to relieve pressure right now?”
We also talk about the cultural pressure to “do it all,” why trying to make everything a top priority leads to depletion, and how real alignment requires honest reflection on your values, not an external definition of success or a past version of yourself.
If you’re feeling stretched thin, quietly overwhelmed, or wondering why rest doesn’t seem to work anymore, this conversation will help you name what’s happening and give you a clearer path forward.

My Top 5 Takeaways
Brownout often comes before burnout and it’s easier to miss because you’re still functioning.
Your energy reservoir is shared across your whole life, not just work.
Relieving pressure is more effective than adding habits when you’re depleted.
You can’t make everything the #1 priority and trying to do so leads to misalignment.
True fulfillment requires redefining “having it all” based on your current values, constraints, and season of life.
Jessie's Links and Work:
Connect with Jessie on LinkedIn 
 Read Jessie's MAPP Capstone The Tipping Point: Executive Burnout, Brownout, and Realignment 
MAPP Magazine Article - Running on Half Power: Why Women Burnout and How to Reclaim Alignment by Jessie Reese 
--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co.

In this Mindfulness in Action episode, I’m sharing a spontaneous trail-side reflection on something that’s been very present for me lately: how we manage drive without burning out and how we stay truly connected in a world that keeps telling us to “go bigger.”
I talk about rethinking social media impact, why I’m increasingly prioritizing local and real-time connection, and how and asking better questions can completely change the quality of our relationships. I also share some simple practices I’ve been using, like voice memos and short phone calls, to stay meaningfully connected without adding more pressure or noise.
Synchronous, human connection matters so much for feeling valued. That's why I wanted to explore how curiosity helps us move beyond surface-level interaction, and why small, intentional shifts can have a bigger impact than trying to reach everyone, everywhere.
I close with a short mindfulness practice you can do anywhere to help you reconnect with your body, reflect on when you feel most connected to others, and take one small step toward more meaningful connection in your everyday life.
You'll learn to:
Ground into your body, even while in motion
Reflect on when you feel most connected to others
Identify one small step you can take to create deeper, more meaningful connection offline
Other meditations:
– Slowing Down the Rush
– How to Regulate Your Emotions for Resilience and Performance
– How to Combat Self-Criticism
--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co.

One of the things I love most about podcasting is getting to have the conversations I wish more people could hear, especially the ones that normalize what so many of us quietly struggle with.
I sit down with my friend and fellow MAPP grad Corinne Kneis, a psychotherapist and wellness educator whose work beautifully bridges empathy, mindfulness, ADHD, and anxiety.
Corinne and I first met during the Master of Applied Positive Psychology program at the University of Pennsylvania, and I’ve long admired how she brings both science and humanity into her work. In this conversation, we explore what empathy really looks like in therapy and everyday life, why so many women mask ADHD with anxiety and perfectionism, and how mindfulness can help create space between emotional overwhelm and thoughtful response.
We also talk openly about sensitivity, burnout, overfunctioning, and the strengths that often come with ADHD—like curiosity, passion, and love of learning. Corinne shares practical tools therapists use (and that anyone can apply) to regulate the nervous system, manage anxiety, and build healthier relationships with their emotions.
Whether you’re navigating anxiety, ADHD, burnout, or simply want more emotional clarity and self-compassion, this episode offers grounded insight and actionable strategies you can start using right away.

Top 5 Takeaways
Empathy has two forms. Understanding the difference between affective (emotional) and cognitive empathy can reduce burnout and increase compassion.
Many women mask ADHD with anxiety. Perfectionism and overfunctioning are often coping strategies, not character flaws.
Mindfulness creates space. Simple practices can help separate emotional reactions from cognitive responses.
ADHD is not a deficit. Differences often come with powerful strengths like curiosity, passion, and creativity.
Structure + play matter. Routines, humor, and nervous system regulation are essential tools for emotional well-being.
Learn More about Corinne Below:
Flourish Psychotherapy by Corinne Kneis
Follow Along with Corinne on Instagram
Connect with Corinne on LinkedIn
--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co.

Gratitude is one of the most researched, and misunderstood, topics in psychology.
In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one of the world’s leading gratitude researchers, for a candid, nuanced conversation about what gratitude really is, where it comes from, and how it shapes our striving, relationships, and sense of meaning.
What makes this conversation especially rich is Bob’s journey. Long before he became known for gratitude research, his work focused on striving, goals, and purpose. It’s a foundation that deeply informs how he thinks about gratitude today. Bob and I explore how research often reflects our own life questions (“research is me-search”), and how gratitude emerged for Bob not just as an academic interest, but as a personal turning point.
We unpack why gratitude isn’t about forced positivity, how entitlement quietly erodes well-being, and why authentic gratitude helps us see what (and who) we might otherwise take for granted. We also discuss the emotional depth of gratitude: how fully waking up to life means experiencing both joy and sorrow more deeply.
As we head into a new year, this episode is for anyone who wants a more honest, grounded understanding of gratitude. I hope it brings you an understanding that strengthens relationships, deepens meaning, and supports growth without bypassing real emotion.

Top 5 Takeaways
Gratitude is deeper than thankfulness
Entitlement is the enemy of gratitude
Gratitude can coexist with hardship
Healthy gratitude requires balance
Gratitude strengthens relationships and mentorship
--------------
The Grow the Good Podcast is produced by Palm Tree Pod Co.