Shows / Grow the Good
Grow the Good
Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is…
Episodes
- Grow the Good
Motivation vs. Inspiration: What to Do When One Is Missing
I sat down to record this episode without a topic. I was motivated to make the podcast. I wanted to show up. But I wasn’t inspired. And as I started wondering…
- Grow the Good
Why Don’t You Understand Me? with Yael Schonbrun
Why is it possible to listen carefully to someone and still completely misunderstand them? In this episode, I’m joined by my friend Yael Schonbrun…
- Grow the Good
Mindfulness in Action: A Practice for Connecting to Nature
How often are you outside without really being with the place you’re moving through? In this Mindfulness in Action, I’m taking last week’s conversation about…
- Grow the Good
How Connecting With Nature Changes Your Well-Being
A lot of us spend time outside. We run, ride, hike, train, explore, and use nature as a place to play or pursue our goals. But does spending time in nature…
- Grow the Good
The Courage to Quit with Lindsay Crouse
What if quitting was courageous? In this episode, I sit down with Lindsay Crouse, a former New York Times journalist and producer who spent 15 years at the…
- Grow the Good
Squamish 50K: Racing to the Level of Who I Am Today
A couple of days ago, I finished my first ultra trail running race: the Squamish 50K. This episode is a reflection on what it took to get there, what actually…
- Grow the Good
Using Self-Talk for Mindset, Perception, and Expectations with Ethan Kross | REPLAY
This week, I’m bringing back a conversation from the archives with Ethan Kross, one of the world’s leading experts on the conscious mind and the author of…
- Grow the Good
Growing Up as Adults with Travis Macy
What does it actually mean to keep growing as an adult? In this episode, I sit down with my dear friend Travis Macy for a conversation that is less of an…
- Grow the Good
Mindfulness in Action: Slow Down 2%
In this Mindfulness in Action episode, we’re practicing patience in real time. If you listened to last week’s solo episode, I talked about impatience, rushing…
- Grow the Good
The Urgency Trap
In this solo episode, I’m talking about patience, and really, about rushing. Rather than focus on time management conversation, I'm taking a look at what…
- Grow the Good
Hope Is the Strategy: Burnout, Mattering, and Meaningful Work with Jen Fisher
In this episode, I sit down with workplace well-being expert and author Jen Fisher to talk about her book, Hope Is the Strategy, and why hope matters so much…
- Grow the Good
Mindfulness in Action: Letting Yourself Feel Valued
In this Mindfulness in Action episode, I’m exploring what it means to not only add value, but to let ourselves feel valued. So many of us are working hard to…
- Grow the Good
What It Really Means to Matter
What does it actually mean to matter? In this solo episode, I’m diving into a topic that has been occupying my mind for years and has become a central part of…
- Grow the Good
How to Build a Life of Contribution with Tom Rath
What if the real value of achievement isn’t what it proves about us, but how it contributes to others? In this episode, I sit down with bestselling author…
- Grow the Good
Mindfulness in Action: Practicing Mental Agility in Real Time
This Mindfulness in Action episode is a real-time practice in mental agility: the ability to notice what’s happening in your thoughts, emotions, and body, and…
- Grow the Good
Mental Agility: How to Work With Your Emotions, Attention, and Inner Chatter
What does it really mean to be mentally agile? In this solo episode, I’m talking about the emotional and attentional skills that help us notice what’s…
- Grow the Good
Rethinking Goals, Striving, and Self-Worth with Jeff Warren and Tasha Schumann
What if so much of our suffering comes from trying to become who we think we’re supposed to be? In this episode, I sit down with meditation teachers Jeff…
- Grow the Good
Mindfulness in Action: Letting Go of “Should”
In this Mindfulness in Action episode, I’m talking about one of the sneakiest forms of distorted thinking: shoulds. You know the ones: I should be doing more…
- Grow the Good
Decision Fatigue, Perfectionism, and the Problem With “Should”
Ever catch yourself thinking, “I should be better than this. I should be doing more. I should have started earlier” and then spiraling? In this solo episode…
- Grow the Good
What Flow Really Is: Mindfulness, Self-Trust, and the Challenge-Skill Balance with Dr. Sue Jackson
Flow is one of those words that gets used all the time, but what does it actually mean? And more importantly, how do we create more of it in real life, not…
- Grow the Good
Mindfulness in Action: Redefining What It Means to Get Better
In this Mindfulness in Action episode, I’m recording on a trail run and thinking out loud about something I’ve been re-examining in my own life: the pressure…
- Grow the Good
How to Say What You Mean with Oren Jay Sofer | REPLAY
Sometimes it's hard to say what you mean. Oren Jay Sofer says, "Communication is a learnable skill and it’s one of the most powerful levers for making change…
- Grow the Good
How to Move from Survival Mode to Thriving: Jon Rosemberg on Agency, Stress, and Success
What if the version of “success” you’ve been chasing is actually keeping you stuck in survival mode? In this episode, I sit down with author and coach Jon…
- Grow the Good
Aging as a Female Endurance Athlete: Perimenopause, Strength Training & Adapting with Jenny Smith
I’ve known Jenny Smith since the early 2000s, back when I was a brand-new pro mountain biker watching her absolutely dominate at Nationals. She’s been a…
- Grow the Good
How to Be a Better Communicator: The OARS Framework from Motivational Interviewing
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…
- Grow the Good
Brownout vs. Burnout: Relieving Pressure, Reclaiming Energy, and Realigning Your Life with Jessie Reese
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…
- Grow the Good
Mindfulness in Action: Burnout, Drive, and How to Build Real Human Connection
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…
- Grow the Good
Empathy, ADHD, and Mindfulness: Practical Tools for Anxiety, Burnout, and Emotional Well-Being with Corinne Kneis
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…
- Grow the Good
The Science of Gratitude: Striving, Meaning, and Why Entitlement Steals Our Joy with Dr. Bob Emmons
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…
- Grow the Good
Mindfulness in Action: Letting Go, Embracing What Matters Next
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…
- Grow the Good
Nature Connectedness & Well-Being with Molly Peterson & Dr. Holli-Anne Passmore
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…
- Grow the Good
The Science of Brain Fatigue: How to Balance Ambition, Recovery, and Life Transitions with Scott Frey & Brent Bookwalter
Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by…
- Grow the Good
Building Stronger, Deeper Relationships with Suzie Pileggi Pawelski
What makes relationships truly thrive, not just survive? In this episode of Grow the Good, I sit down with Suzie Pileggi Pawelski, positive psychology expert…
- Grow the Good
Finding the Courage to Put it All Out There
Today I’m sitting down for an honest reflection about something I’ve been moving through lately: change, identity, and social connection. As I’ve transitioned…
- Grow the Good
Mindfulness in Action: 10 Min Meditation for Cycling | REPLAY
Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on…
- Grow the Good
Building Antifragility: Thriving Through Challenge with Nick Holton & Adam Wright
What if resilience isn’t enough? In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy…
- Grow the Good
How to Be a Better Communicator | REPLAY
THIS EPISODE IS A GROW THE GOOD REPLAY // I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the…
- Grow the Good
A Moving Meditation for Your Next Ride | REPLAY
GROW THE GOOD REPLAY // Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel…
- Grow the Good
Embracing Life Transitions with Grace and Self-Compassion with Ilene Schaffer
Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or simply navigating unexpected change. But why do transitions feel so…
- Grow the Good
Perfectionism, Purpose, and Letting Go | Sonya Looney on The Travis Macy Show
On this special crossover episode of Grow the Good, I'm resharing a conversation with Travis Macy from The Travis Macy Show. - - - - - - - The Travis Macy Show…
- Grow the Good
Validation: The Communication Skill That Can Transform Your Relationships with Dr. Caroline Fleck
Validation is more than just nodding along. It’s the foundation of healthy communication, trust, and connection. And for today’s guest, it could change the…
- Grow the Good
The Mattering Mindset: How to Feel Valued and Add Value | The Mental Training Lab with Pete Kadushin
Have you ever achieved a big goal, only to feel something was missing afterward? Or wondered why no amount of external validation ever seems quite enough?…
- Grow the Good
Regenerating Our World with Positive Psychology: Insights from IPPA Brisbane 2025
I just got back from the International Positive Psychology Association World Congress in Brisbane, and I’m still buzzing with ideas that stretched how I think…
- Grow the Good
Why Pursuing a Psychologically Rich Life Beats Chasing Happiness with Dr. Shige Oishi
What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges what we usually think of happiness and meaning by introducing us to…
- Grow the Good
Mindfulness in Action: How to Combat Self-Criticism
Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing…
- Grow the Good
Flourish FM: Resilience, Performance and Growing the Good, with Sonya Looney
Can you chase high performance and well-being without burning out? In this special crossover episode of Grow the Good, I'm resharing a super relevant…
- Grow the Good
Redefining Exercise: How Flexible Movement Boosts Vitality and Joy with Katy Bowman & Diana Hill
Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I’m your host Sonya Looney, and in this transformative episode of…
- Grow the Good
Mindfulness in Action: Slowing Down the Rush
Lately, I've been grappling with motivation—questioning what to share, how to show up authentically, and the pressure to always be productive. Let's dive into…
- Grow the Good
Why Feeling Valued Matters: Creating a Culture of Significance with Zach Mercurio
Ever wonder why feeling valued and significant at work (and in life!) matters so much? This week, I'm thrilled to welcome researcher, author, and purposeful…
- Grow the Good
The Power of Connection: Why Friendship Matters More Than You Think
We all crave connection—but in the busy shuffle of adult life, it’s easy to lose touch with the very relationships that keep us grounded. In this solo episode…
- Grow the Good
Mind-Body Mastery: Building Resilience, Flow, and Confidence with Pete Kadushin
How do you truly unlock your potential—not just in sport, but in life? In this episode of Grow the Good, I’m joined by Pete Kadushin, performance psychologist…
- Grow the Good
Meaningful Work Matters featuring Sonya Looney
Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. Beyond Perfect Performance: Lessons from Sonya Looney In…
- Grow the Good
Mindfulness in Action: How to Regulate Your Emotions for Resilience and Performance
Have you ever found yourself overcome by emotions—whether excitement at a race start, stress at work, or overwhelm from everyday life? In this Mindfulness in…
- Grow the Good
Finding Meaningful Work with Tamara Myles and Wes Adams: The 3 C's to Thrive in Your Career
What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my friends and positive psychology experts, Tamara Myles and Wes Adams…
- Grow the Good
Embracing Uncertainty, Rejection, and the Power of Your Story with Capella Fahoome
How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, Capella Fahoome, filmmaker and organizational development expert…
- Grow the Good
Clarity, Belonging, and the How to Win the Inside Game with Steve Magness
What does it really take to thrive in today’s world? Dive into this compelling conversation with Steve Magness, renowned performance coach and author of 'Win…
- Grow the Good
Practice: Moving Toward Contentment in the Chaos
In this reflective moving meditation, I am taking us on a trail ride through the serene greenery post a heavy snowfall, sharing her personal journey towards…
- Grow the Good
The Mental Reset: How to Break Free from Rumination and Overthinking
We've all been there - stuck in a thought loop about an experience, interaction, or feeling. But how do we break the cycle? Today, I'll explore the six common…
- Grow the Good
Unlocking Your Inner Wisdom with George Mumford
Mindfulness expert George Mumford has traversed a remarkable path from injured athlete to mind-body guru and has inspired countless individuals, from NBA…
- Grow the Good
Practice: A Moving Meditation on Resilience and Recovery
Join me, Sonya Looney, in our first moving meditation of 2025. Today's journey is about harnessing patience and acceptance amidst life's unavoidable…