Grow the Good

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
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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
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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
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The Grow the Good Podcast is produced by Palm Tree Pod Co.

In this special Mindfulness in Action episode, I’m sharing a very personal reflection from the trails of Squamish, BC where muddy puddles, forest quiet, and time on the bike create space for clarity.
For the first time in over 22 years, I’ve made the decision to step away from competitive bike racing. Not because I can’t race, but because my life, priorities, and sense of fulfillment have shifted.
In this off-the-cuff, honest conversation, I reflect on what it means to let go of an identity you’ve held for decades, how task-focused mindfulness has shaped my thinking, and why courage sometimes looks like choosing less instead of more.
This episode isn’t just about sport. It’s about transitions, motivation, family, mattering, and learning to listen to yourself when something inside is asking for change.
If you’re navigating a transition, feeling stretched thin, or questioning what really matters in this next season of your life, I hope this episode helps you slow down, reflect, and reconnect with what’s true for you.
Top 5 Takeaways
Mindfulness isn’t passive, it’s active presence. Being fully engaged in the task at hand (not self-evaluation) can unlock clarity and joy.
Identity transitions are uncomfortable, but necessary. Letting go of who you’ve been creates space for who you’re becoming.
Motivation changes with life seasons. What once fueled you may no longer fit, and that’s not failure.
Doing less can be a powerful choice. Fulfillment doesn’t always come from pushing harder or doing more.
Reflection reveals values. Emotions like envy, fatigue, or resistance often point toward what truly matters.
Other Mindfulness in Action Episodes:
- Slowing Down the Rush
- How to Regulate Your Emotions for Resilience and Performance
- How to Combat Self-Criticism
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The Grow the Good Podcast is produced by Palm Tree Pod Co.

What if improving your well-being didn’t require more time, effort, or productivity, but simply a deeper relationship with the world around you?
I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by nature connectedness researcher Dr. Holli-Anne Passmore and well-being practitioner Molly Peterson for a rich, science-backed, and deeply human conversation about how our relationship with nature shapes our mental health, meaning, and sense of presence.
Together, we explore what nature connectedness really means, and why it’s not about hiking more miles or living in the wilderness, but about attention, intention, and emotional connection. Sonya shares personal stories about how nature has helped her regulate, heal, and reconnect during demanding seasons of life, while Molly and Holli-Anne bring powerful research and practical tools listeners can use immediately.
This episode is for anyone feeling overstimulated, disconnected, or craving more meaning in everyday life, whether you live in the mountains, the city, or somewhere in between.

Top 5 Takeaways
Nature connectedness is about relationship, not time
Small, daily moments with nature (plants, clouds, light, birds) can significantly boost well-being and presence.
Technology can either enhance or erode nature connection, depending on how intentionally we use it.
Character strength amplify nature’s benefits, increasing meaning and transcendence.
Early and intentional exposure to nature, especially in childhood and family life, predicts lifelong well-being and environmental care.
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The Grow the Good Podcast is produced by Palm Tree Pod Co.