Nine to Thrive: The Well-Being Podcast

Getting Off the Hedonic Treadmill

Ever feel like you're constantly chasing the next achievement, the next milestone, the next thing—thinking that “happiness” lives there?  Like most of us at some time or another, you are on the hedonic treadmill. If you have ever felt like you are on this treadmill, this episode is for you. We explore why we adapt so quickly to the good things in our lives and how our culture keeps us “running in place”. More importantly, we dive into the science-backed strategies that can help you step off the treadmill and cultivate lasting, sustainable well-being. From gratitude and savoring to meaning and connection, discover how to shift from chasing happiness to actually thriving.
KEY TAKEAWAYS
The hedonic treadmill is real: Research shows we quickly adapt to both positive and negative life events, returning to our baseline happiness—which keeps us chasing the next thing.
40% is within your control: While 50% of happiness is genetic and 10% is circumstances, a full 40% is determined by your intentional activities and choices.
Shift from hedonic to eudaimonic well-being: Instead of chasing fleeting pleasure, focus on meaning, purpose, growth, and connection for more sustainable satisfaction.
PERMA-V is your blueprint: Positive emotions, Engagement, Relationships, Meaning, Accomplishment, and Vitality are the building blocks of flourishing.
Six practical strategies: Practice gratitude, savor the good, prioritize experiences over things, cultivate relationships, find meaning and purpose, and practice mindfulness.
Reframe your relationship with "more": It's not about stopping growth—it's about wanting more while knowing you're already enough.
YOUR PRACTICE THIS WEEK: Choose one strategy from this episode and commit to it for seven days. Notice what shifts.
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.

Writing Better Stories for Ourselves

What if you approached your own life with the same strategy and intention as a major global exec or a brand launching a major campaign? In this conversation, Julie will sit down with reputation strategist and communications advisor Kate Haranis to explore how the principles of PR can be powerful tools for personal transformation.
 
Kate will share why narrative matters not just in business, but in how we show up for ourselves. Together, they'll unpack how to identify the old scripts holding you back, reframe your story with clarity and compassion, and activate the kind of visibility that feels authentic, not performative.
 
Whether you're in a career pivot, navigating burnout, or simply craving more alignment, this episode will help you get intentional about the story you’re telling to yourself and those around you. Because it IS possible to be intentional and still stay true to yourself.
 
At the end of the episode, we make reference to Byron Katie’s “The Work”. Here is a link to her four powerful questions that help you to get curious about the stories you tell yourself. 
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.
 
About Kate:
 
Kate Haranis is a reputation strategist and strategic communications advisor. As founder of Haranis & Company, she helps executive leaders and organizations—especially in technical and highly-regulated industries—build reputational capital and communicate more clearly.
 
Throughout a career spanning nonprofits, private agencies and the Fortune 500, Kate has led national media campaigns, developed high-impact content for C-suite leaders, and advised clients ranging from social impact startups to global health innovators.
 
Her expertise lies in understanding the intersection of what matters most to her clients and what matters most to their audiences, creating narratives that lead to action without pulling leaders away from the work in their zone of genius that only they can do.
 
Clients describe her as a “secret weapon" and say she "doesn't just help us sound better, she actually makes us better."
 
Kate also serves as chair of a Massachusetts state agency focused on preventing child abuse and is a recognized leader in civic advocacy and organizational leadership. At the heart of her work is a simple belief: everything is storytelling.
 
You can find out more about Kate here: 
www.haranisandco.com, 
www.linkedin.com/in/kateharanis

Year-End Inventory & Your 2026 Plan for Thriving

This is our final episode of 2025! We're taking a break over the holidays and will return mid-January with new episodes, guests, and conversations about thriving and flourishing.
In this episode, Julie shares her year-end practice for 2025—a powerful framework for looking back with awareness, taking stock of where you are, and looking ahead with intention to create the 2026 you want.
What You'll Explore:
Movement 1: Looking Back - The Inventory Reflect on what surprised you, when you felt most alive, and what you learned about yourself. Dive deeper with an energy audit, values clarification, positivity portfolio, growth mindset inventory, and connection audit.
Movement 2: Taking Stock - The Integration Bridge reflection and planning through hope mapping, meaning-making, completion and release, and identifying what has momentum.
Movement 3: Looking Ahead - The Intention Envision your life for 2026, get curious, create your positivity plan, use Stop/Start/Continue, and set implementation intentions.
Download the Free Worksheet: Your 2026 Positivity Plan based on Barbara Fredrickson's research on the positivity ratio for human flourishing. 
Download HERE Be sure to make a COPY.
Episode Tips:
Grab a notebook—this episode is full of reflection prompts
Take it one section at a time, maybe one per day
This isn't about perfection—it's about awareness, intention, and attention
Wishing you a happy, healthy holiday season filled with peace, love, joy, and all the things that help you thrive. See you in 2026!

Bringing Hope to the Holiday Season

For thousands of years, people have gathered during the darkest time of year to celebrate light, warmth, and the promise of renewal. Our winter holidays—whether Christmas, Hanukkah, Winter Solstice, or Kwanzaa—originated as acts of hope about what would be, not celebrations of what was.
 
In this episode, we're reclaiming that ancient tradition of hope for modern life. You'll discover what hope actually is (hint: it's not wishful thinking), why the holidays can deplete it so quickly, and most importantly, how to actively build it this season.
 
WHAT YOU'LL LEARN:
 
The three essential components of real hope
Why the holidays challenge hope—from expectation overload to loss of agency
How to create a "Holiday Hope Map" with concrete pathways forward
Practical strategies for moving from obligation to intention this season
How hope connects to every dimension of well-being and helps you thrive
 
KEY TAKEAWAY:
Hope isn't something you wait for—it's something you build. This episode gives you the tools to stop surviving the holidays and start shaping an experience that actually nourishes you.
Ready to bring more hope, less stress to your holiday season? Listen to this episode and discover how to harness hope in this season.
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.

Nine Practices for More Joy and Less Overwhelm this Holiday Season

The holidays can feel like a tug-of-war between expectation and reality. In this episode, Julie is sharing nine evidence-based practices to help you approach the season with intention rather than obligation, and presence rather than perfection. These aren't more things to add to your overwhelm—they're permission slips to create a holiday season that actually brings you more joy, a greater sense of peace, and avenues for deeper and more meaningful connections..
The 9 Practices:
Morning light ritual
Subtraction over addition
Boundary-setting as gift-giving
Possibility thinking
The healing power of nature
Strategic empathy
Savoring micro-moments
Community through genuine listening
Well-being as fuel, not finish line
Your well-being isn't something that comes after the holidays are over, or after your work or caretaking is done. It's actually the FUEL that allows you to show up fully for the moments and people that matter most.
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
Follow Julie on Instagram or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.
 

The Power of Subtraction - Less is More

What if the path to your goals isn't about adding more—it's about subtracting what's in the way?
As we approach the end of the year, most of us are thinking about what to ADD: more workouts, more meditation, more productivity. But research shows we have an "addition bias"—we instinctively solve problems by adding rather than removing, even when subtraction would be more effective.
In this episode, we explore:
Why we default to addition (and why subtraction feels like giving up)
Four key areas worth subtracting: narratives, distractions, behaviors, and physical clutter
The science behind why less actually helps you accomplish more
Real examples of people who reached their goals through subtraction, not addition
A simple practice to start subtracting this week
Your brain has limited processing capacity. Every choice, notification, and commitment takes up mental bandwidth. When you remove the noise, what's essential becomes clear.
This week's challenge: Identify ONE thing to subtract. Just one. Notice the space it creates and what emerges.
Remember: The trees are about to show us how lovely it is to let go. Subtraction isn't about deprivation—it's about discernment.
Sound interesting? Take a listen and then explore what subtraction might look like for you.
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.

The Science of Happiness: Why It Matters More Than Ever

Is pursuing happiness frivolous when there's so much suffering in the world? Science says it's exactly what we need most.
In these complex and divisive times, we need all of our resources available to be the agents of change for creative solutions, people who see possibilities (not just pitfalls) and can hold multiple perspectives to build bridges, instead of walls. Here are a few highlights that we cover in today’s conversation.
Why 40% of your happiness is within your control (and how to use it)
The two types of happiness and which one creates lasting wellbeing
How positive emotions literally broaden your thinking and problem-solving abilities
Why happy people are more effective at creating change and building connections
The contagion effect: your happiness spreads up to three degrees of separation
Evidence-based practices: gratitude, kindness, connection, movement, and meaning
Choosing happiness isn't selfish—it's strategic. It gives you the emotional and cognitive resources to show up fully and create sustainable change. Your happiness matters, not just for you, but for everyone around you.
This episode is for everyone who is seeking a little more happiness in this season.
Here is the link for our October 29th Workshop Cultivating Optimism, Shifting Mindset and Building Resilience in Complex Times. ALL ARE WELCOME
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here

A Strengths Based Approach to Hacking Your Negativity Bias

In this milestone 50th episode, Julie explores how understanding and using your character strengths can actually rewire your brain's natural negativity bias. She explains the neuroscience behind why we focus on what's wrong and how positive psychology offers a powerful counter-practice.
Our brain is wired with an over active threat detection system from a time when it was essential to be able to detect dangers like tigers and bears that literally threatened our survival.  We're no longer running from tigers, but our brains still treat critical emails like life-or-death threats. Ancient software, modern problems.
In the late 1990’s Martin Seligman introduced the concept of Positive Psychology. After traditional psychology had focused on what was “wrong” with us for the last 100 years, positive psychology asked the question, “What if we focused on what is “right” with us?”
A more balanced approach included both addressing challenges AND actively cultivating what is strong, good and meaningful in your life.
We all have 24 character strengths (see link to assessment below) and in this episode we explore how knowing, naming and using our strengths actually rewires our brain to get out of the negative feedback loop and build resilience and self-efficacy.
The Mindset Shift
From:
"What's wrong with me?" → "What's strong in me?"
"I'm not good enough" → "Here's what I'm good at"
"I can't handle this" → "Here's how I can use my strengths in this situation"
Not About:
Ignoring weaknesses
Pretending problems don't exist
Fake positivity
About:
Approaching life from strength instead of deficit
Building genuine confidence that says "I've got resources"
Changing the conversation from what's broken to what's possible
This Week's Challenge
Identify one signature strength
Use it intentionally in a new way
Notice what happens - notice the ripple
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
Resources Mentioned:
VIA Character Strengths Survey (free): viacharacter.org
Martin Seligman's work on positive psychology
Rick Hanson's "Velcro vs. Teflon" brain concept
Recommended Reading:
Authentic Happiness and Flourish by Martin Seligman
Hardwiring Happiness by Rick Hanson
StrengthsFinder 2.0 by Tom Rath
 

The Power of No

In this episode, Julie explores why saying "no" can be so transformative. She explores saying no as an act of honesty and self-respect, examining the cultural programming and neuroscience behind our people-pleasing patterns. 
The Cultural Programming
We come by our people pleasing honestly, Since the time we were little, we have been rewarded for being good and compliant. Today, in our culture that rewards busyness and responsiveness, it is hard to break the pattern.
"Good" children are compliant children
Gender-specific messaging: women socialized to accommodate, men to always "step up"
Busyness culture makes boundaries feel like laziness
Result: Adults who equate worth with usefulness
The Neuroscience of No
We can’t ignore our biological wiring. We fear rejection when we say no. We hear that we will be ostracized for not being a “team player” or not helpful or worse, seen as selfish. Yet, the research shows that the reality is that most people move forward just fine when we say no.
The Cost of Disappointing Yourself
What happens when we put everyone else’s needs before our own? Each grudging yes sends the message that your needs don't matter, leading to:
Eroded self-trust and lost preferences
Physical symptoms: anxiety, depression, autoimmune issues
Loss of authentic self under layers of compliance
Core Limiting Beliefs
From the time we were young, we developed core beliefs that continue to impact how we show up today. Here are a few that can cause us to say yes when we want to say no.
The Worthiness Wound: Love is conditional on being useful 
The Safety Story: Conflict equals danger 
The Good Person Mythology: Good people are always available 
The Responsibility Trap: You're responsible for others' emotions
Rewriting the Narrative
Only we have the power to rewrite these narratives. It is not going to happen overnight! Here are a few to get started with.
From: "I must be needed" To: "I choose to contribute"
From: "Conflict is dangerous" To: "Conflict is information"
From: "Good people have no needs" To: "Good people honor their needs"
The Ripple Effects of Healthy Boundaries
People respect your time because you respect it
Your "yes" becomes more powerful and meaningful
You model healthy behavior for others
Creates space for authentic relationships
Practical "No" Scripts - Here are a few favorites
Begin to practice with a “low risk” no.
 "That doesn't work for me" 
 "I can't take on additional projects right now" 
 "Thanks for thinking of me, but I can't make it" 
 "I love you and I can't do that right now"
Remember, no apology or elaborate excuse needed - just clear, kind boundary statements.
This Week's Challenge
Practice one "clean no"
Ask: What would you say yes to if you said “no” more often?
Remember: Boundaries improve with practice
Thrivers, boundaries aren't selfish - they're gifts that create space for genuine connection and mutual respect.
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here

Uncovering Your Unconscious Narratives with Katherine Danesi

In this episode, Julie explores the hidden stories that hold us back at work and in life with business strategist Katherine Danesi, diving into unconscious narratives and commitments that keep us stuck despite our conscious desires to grow and thrive.
Many of us have heard Carl Jung’s famous quote…
"Until you make the subconscious conscious, it will direct your life and you will call it fate.”Today, we explore how unconscious narratives—usually created in childhood for valid safety reasons—become unconscious commitments that sabotage our adult goals.
What are Conscious Desires vs. Unconscious Commitments?
Conscious desires: The goals we articulate (work-life balance, business growth, better boundaries)
Unconscious commitments: The underlying patterns revealed by our actual results
Key insight: "Having is evidence of wanting" - our results show what we're unconsciously committed to.
What is often happening is that there is a gap between “want” and “willingness”.
Here is the distinction:
Want: Your conscious goal
Willingness: Your readiness to do what's required to achieve it
Many people have the want but lack willingness to face the discomfort of change.
So how do you uncover your narratives?  Here are some good questions to ask yourself:
"What's your story/narrative around that?"
"How does this pattern serve you?"
 “How does this pattern not serve you?”
"Is this story true? How do you know?"
"Who are you when you believe this story?"
These unconscious commitments were often adaptive patterns that we learned a long time ago that were essential in childhood and necessary for us to feel safe, secure, loved and accepted. They worked really well in their original context but they limit us now as the context of our lives has changed.
So how do we move from Unconscious to Conscious?
Name it: Identify the unconscious narrative
Understand how it served you: Recognize its original protective function
Assess current relevance: Determine if it still serves your adult goals
Choose consciously: Decide what to do with this awareness
The goal is not to eliminate these parts of yourself—it is to develop conscious choice about when and how they show up.
This Week's Challenge
Identify one area where you say you want something but your results suggest otherwise. Ask yourself:
What's my story around this area?
How might this pattern have served me in the past?
What would be possible if I brought this unconscious commitment into consciousness?
Making unconscious narratives conscious is essential for thriving.  It allows for greater awareness and authenticity, vulnerability in relationships, forward movement toward goals, and clearer vision of purpose. Remember, name it to navigate it Thrivers!
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with  friends!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here.
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
 
More about Katherine
Katherine is a business strategist and coach who helps creative founders simplify, scale, and realign their businesses — without burning out or starting over. 
Known for her ability to cut through the noise and overwhelm, Katherine brings clarity to businesses that have become bloated, overcomplicated, or just out of sync. Her clients are fully booked but stretched thin, ready for growth but unsure where to start. Part strategist, part thought partner, she combines sharp business acumen with emotional intelligence and a gift for designing structure that actually fits.
Before launching her coaching practice, she spent nearly 20 years leading teams and scaling growth inside Fortune 500 companies and startups. She’s been helping founders build profitable, sustainable businesses for over a decade — because structure isn’t about control, it’s about freedom.
 
https://www.katherinedanesi.com/
https://newsletter.katherinedanesi.com/
https://www.linkedin.com/in/katherinedanesi/
https://www.instagram.com/katherinedanesi/