The Change Lab
The Change Lab is a podcast where self-help meets science, hosted by Dr. Sasha Heinz. It explores evidence-based strategies for personal growth and transformation. Each episode delves into psychological research and practical tools to help listeners make lasting changes in their lives.
Episodes
How to Live
We live in era of contradictory approaches to, frankly, everything. How to parent? How to live the good life? How to eat healthfully? No one agrees and everyone is an expert. In today’s episode of The Change Lab, Dr. Heinz explores the question of how to live and comes to a conclusion that might surprise you. It’s not a question of searching for the “right” approach to life, it’s not about underst
You don’t or you can’t? How Your Language Shapes Your Identity
For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.
3 Life Lessons (That Apply to Everyone) From Playing Hockey Again
In the last episode of The Change Lab, I talked to Elaine O’Brien, Ph.D. about play and how it facilitates wellbeing. In today’s episode, I get into my own experience with a game I’ve been playing recently, ice hockey, and three life lessons I’ve gained from re-engaging in this sport. If you’re at a plateau in your life or you need some inspiration to add more play and fun to your life, this one i
The Power of Play with Elaine O'Brien, Ph.D
The Power of PlayFor more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.
Physical Health is Mental Health with Ellen Vora, MD
Ellen Vora, MD, is a board-certified psychiatrist and holistic health practitioner renowned for her pioneering approach to mental health care. With a foundation in conventional psychiatry complemented by integrative and holistic healing modalities, Dr. Vora offers patients a comprehensive and empowering path to well-being. A graduate of Yale University and Columbia University College of Physicians
Is It Productiveness or Meaningless Movement?
Do you ever feel like there are not enough minutes in the day to get all the things done? Or lament that you’re not using your time productively? Well, what if your fixation on productivity was actually unproductive?! I’m fairly certain it is! In today’s episode, I reflect on a heart-stopping quote from Carl Sagan that makes our secret desire to win a productivity ribbon each day seem pretty darn
Setting Big Goals with Caroline Adams Miller, MAPP
Today in The Change Lab, I’m joined by my former coach and goal-setting expert, Caroline Adams Miller. Twenty-three years ago, Caroline helped me achieve an impossible goal that changed my life. In our conversation, Caroline breaks down the difference between learning goals and performance goals and why distinguishing one from the other matters; why women need less consolation from their friends a
My Alcohol Free Evolution Experiment: Six Week Update
Hey lab mates and TGIM! We’re back in The Change Lab, and I’ve got an update on my New Year’s Evolution – a six-month hiatus from the booze. I started this experiment on January 1st, 2024 hoping to start waking up with the 5amers brimming with sober energy. Spoiler alert: that didn’t happen. Turns out, I’m still hitting the snooze button, and my Peloton still has abandonment issues. But, what I ha
Coaching in the Lab: A New Career at 49
In today’s episode of The Change Lab we are coaching in the lab. So, pull up a chair and join Dr. Heinz’ session with Anne, who is wrestling with self-criticism as she applies to law school at 49. In today’s more loose and conversational coaching session, Anne sees how her fear of not liking law school and quitting is holding her back from starting it with gusto, which, of course, is going to make
The Life Affirming Power of Relationships
Put down the green juice and call your friend. Nothing packs a wellness punch like improving the quality of your social connections and personal relationships. In today’s research packed episode of The Change Lab, Dr. Heinz digs into why other people matter to your physical and psychological wellbeing and, most importantly, shares three things you can do right now to get more goodness out of your
The Five Principles of Parenting with Dr. Aliza Pressman
Being a parent in the era of social media means wading through a morass of conflicting and half-baked advice from would-be influencers, coaches, and practitioners.* It’s confusing. “Wait, attachment parenting has nothing to do with attachment?”* It’s overwhelming. “I want to be sensitive to my child’s needs, but how sensitive?”* It’s contradictory. “Don’t be a tiger/helicopter/lawn mower parent, b
The Fresh Start Effect
Whether New Year lover or hater, the science behind the year’s most significant self-improvement day is pretty darn fascinating. In today’s episode of The Change Lab, Dr. Sasha Heinz dives into the research on the Fresh Start Effect, the human tendency to set and pursue goals or make positive changes at the beginning of a date that gives us a psychological feeling of “before & after.” In this
Rethinking Perfectionism with Katherine Morgan Schafler
Did you know that there are different types of perfectionists each with their own distinct perfectionistic ideals and specific personality assets and liabilities? In today’s episode of The Change Lab, psychotherapist and author, Katherine Morgan Schafler, gives us a new and nuanced perspective on perfectionism. Join Katherine and Sasha as they discuss Katherine’s groundbreaking and original book,
Ebenezer Scrooge and the Science of Radical Transformation
For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.
How Come Certain People Change So Quickly…and For Other People It Takes So Much Longer?
In the past few episodes of The Change Lab, Dr. Heinz has discussed the five stages of change (precontemplation, contemplation, preparation, action, and maintenance). But some personal changes seem to happen in an instant, not in a slow progression through these five stages of change. In today's episode of The Change Lab, Dr. Heinz answers a question she got from one of her colleagues about this v
How I'm Preparing for My New Year's Evolution Goal to Quit Booze in 2024
When it comes to setting a New Year's goal...if you fail to plan, you plan to fail. In today's episode of The Change Lab, Dr. Sasha Heinz walks you through the five stages of change and shares what she is doing to prepare for her no drinking start date on January 1st. If you're curious about how Dr. Heinz sets a New Year's goal and what progressing through the early stages of change looks like in
New Year's Evolution
Show Notes:Explore Dr. Heinz's 11 week New Year's EvolutionFor more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See acast.com/privacy for more information.
The Power of Pessimism
Show Notes:Explore Dr. Heinz's 11 week New Year's EvolutionForbes - The Negativity Advantage: How Pessimism Can Help You Reach Your GoalsRethinking Positive Thinking by Gabriele OettingenExpectation, Fantasy and Weight Loss: Is the Impact of Positive Thinking Always Positive?For more, follow Dr. Heinz on Instagram, or visit drsashaheinz.com/podcastProduced by Peoples Media Hosted on Acast. See aca
The Science of Gratitude
Gratitude is not just woo woo, law of attraction, high vibes speak. It’s a state of being that has the weight of an enormous body of scientific, peer reviewed literature to vouch for its hefty positive effect on our health, relationships, and wellbeing. Tune into today’s episode of The Change Lab as Dr. Heinz walks you through the science of gratitude and three effective gratitude generating exerc
Coaching in the Lab: Why Am I Over-Eating?
When we’re stuck, we tear ourselves apart as if we’re being drawn and quartered by the voice of should and the voice of “f*ck it!” The nonstop negotiations and rationalizations are its own particular kind of torture. In today’s episode of The Change Lab, Dr. Heinz works with a podcast listener who is ambivalent about her weight loss goal; a part of her wants to lose weight and a part of her doesn’
The Art of Rationalizing Your Nonsense
Ever caught yourself putting off an onerous task until tomorrow “when you’ll want to do it,” or blaming your love for midnight snacks on genetics? Yeah, it's time to call out that BS. This week on The Change Lab, we're stripping down the layers of self-deception and exposing the laughable but crafty ways we rationalize our nonsense, justify our childish behavior, and dodge the discomfort of growth
Your Divided Mind: The Emotional Elephant and the Rational Rider
Today in The Change Lab we’re talking about the power of metaphors. The figures of speech we use to describe the mind inform how we relate to it and work with it. If you think of your mind as a garden, then your job is to be a gardener. If you think of the mind as a computer, then your job is to update the software. If you think of your mind as a conference room full of competing committee members
Coaching in the Lab: Why Am I Avoiding Exercise?
We all struggle to follow through on doing the things we know are good for us and critical to our long term health. In today’s episode, Dr. Heinz coaches one Change Lab listener who wanted to understand why, despite his genuine motivation and evident discipline in other areas of his life, he continues to blow off exercising and getting into the shape he’d like to be in. Listen as Sasha helps him e
How Can I Let Go of My Past?
Feel like your old self is tripping you up? Trust me, you’re not the only one tangled up in the past. One Change Lab listener shot a question out to Dr. Heinz, wanting to know how to move past…well, her past. In this episode, Dr. Heinz answers her listener's question and dives into how changing the direction of the chapter you're currently writing will also change your backstory. Tune into this we
From Chaos to Clarity: Clearing Clutter and Finding Freedom with Shira Gill
Shira Gill is a globally recognized home organizing expert, bestselling author, and speaker. She has inspired thousands of people to clear clutter from their homes and lives, and developed a process and toolkit that applies to anyone, regardless of budget, space, or lifestyle.Shira is the author of Minimalista and Organized Living, and has been featured in 100+ print and media outlets including Vo
From Resolution to Evolution: Understanding the True Nature of Change
Most people know exactly what they want to change, but don’t know exactly how to make that change happen. In this episode, Dr. Heinz dives into the wonky, but wonderful world of change theory. Discover how mastering these concepts can unlock your potential to become a more skillful self-changer. Unpacking the critical differences between "action-centric" and "mindset-centric" approaches to persona
Understanding Our Allergy to Change Part 2 • Your Psychological Immune System
In Part 2 of "Understanding Our Allergy to Change," Dr. Heinz dives deep into the psychological immune system. While it's essential for preserving our emotional well-being (yay!), it can inadvertently hinder our progress toward our goals (not so yay). Dr. Heinz illuminates the five threats that trigger this internal defense, illustrating through real-life examples how the protective nature of the
Understanding Our Allergy to Change Part 1 • The “Resolution Model of Change” is Keeping You Stuck
One of the great ironies of being human is that while we deeply desire transformation, we all kinda suck at making changes. In this episode, the first in a series called Understanding our Allergy to Change, Dr. Heinz breaks down the “Resolution Model of Change” and debunks the myth that a failure to change is a failure of motivation and willpower. It turns out, you don’t have a weak will, you just
Growing Up is Not Just for Kids
Welcome to the very first episode of The Change Lab with Dr. Sasha Heinz. Why the heck do we stop paying attention to human development when we hit our quarter-life milestone? It’s a great question! In this episode, Sasha discusses how growing up isn’t just for kids and why it’s important to lean into your growth edge in adulthood if your goal is to like yourself and like the life you’re creating.
TRAILER
The Change Lab with Dr. Sasha Heinz. Coming September 18th. Hosted on Acast. See acast.com/privacy for more information.
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