Nine to Thrive: The Well-Being Podcast

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!
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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.  
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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
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-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/

Show Notes Episode 47:

In this solo episode,  Julie Fischer explores the critical role of empathy in every area of our lives, from leadership and professional growth to personal well-being. There has been an alarming decline in empathy levels over the past 30 years, and it makes sense… the rapid rise in digital communication, living in “echo chambers” of like-minded people, fierce individualism are three of key factors that researchers find contributing to this steep decline.
Julie breaks down the three types of empathy—cognitive, emotional, and compassionate—and offers practical strategies for enhancing empathy in each of these areas, as well as in everyday life.
The good news is that empathy is a learned skill and one that can be practiced every day to foster greater connections and stronger relationships.
 
If you have noticed that empathy has declined in your life and in your world, check out this week’s episode for practical tools and strategies to strengthen your empathy muscle!
 
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

Soulful Listening in a Noisy World with Terri Lonowski

Soulful Listening in a Noisy World with Terri LonowskiIn our increasingly noisy world filled with distractions and divisiveness, we've lost the art of truly listening. Julie sits down with Terry Lenowski, founder of Soulful Listening, to explore how we can reconnect through deeper, more intentional listening practices.
We are living in a listening crisis-50% of Americans experience loneliness - equivalent health risk to smoking 15 cigarettes daily-We've moved from "listening to understand" to "listening to respond"-Technology and busyness have eliminated traditional connection spaces (family dinner table)-We're in "talking and waiting to talk" mode rather than truly connecting
The Five Elements of Soulful Listening1. Self-CareIncludes how we talk to ourselves, emotional intelligence range, movement, nutrition, and sleep2. Becoming Fully PresentGetting into your body through intentional breathingListening to your body's wisdom and signals3. Quantum Listening"If active listening and empathy had a love child"Listening with all five senses and beyond4. Inspired ActionTaking action based on insights gained, with no strings attached5. The Feedback LoopLetting people know you're taking action on their behalf
Key InsightsOn Curiosity vs. Being RightAsk yourself: "Do I want to be right, or do I want to be in relationship?"Enter conversations without preconceived outcomesCome with curiosity about your own beliefs and others' perspectivesPractical Tips for Better ListeningUse "Tell me more" as a bridge phrase when triggeredAsk for clarification: "What I heard you say was... is that what you meant?"Practice on low-stakes conversations firstStart with listening to yourself through meditation, journaling, or quiet reflectionWhen we truly listen - to ourselves and others - we create the deep connections essential for thriving. If you want to improve your listening skills, check out this episode!
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 a friend!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
 
About TerriTerri is the founder of Soulful Listening®, is a heart-centered communication visionary, inspiring change worldwide through keynotes, thought-provoking articles, podcasts, work with leaders, and more! Terri embodies warm, deep connection, inspired by her Grandma Helga.  Her holistic five-element approach supported by neuroscience, sets the stage for resolving communication breakdowns and igniting untapped potential, in the workplace and beyond.  She is a TEDx Speaker with nearing 200K views; a featured author in “The Gifts of Pain”; past chair of the American Counseling Association Foundation, representing over 50,000 professional counselors; and has led human-centered design teams to showcase Workforce Innovations at The White House, twice. Terri is also an alumnus of top tiered leadership training at icons like The Disney Institute and Franklin Covey.
To learn more visit https://soulfullistening.com and follow Terri on LinkedIn, Instagram, and YouTube.Watch her TEDx Talk here: https://www.youtube.com/watch?v=tHvsxN0dHiY
 
 

Hacking Our Negativity Bias "What If It All Works Out?" - A Mind Hack with Macro Impact

Episode Overview
Julie explores how our ancient threat-detection system impacts modern life and shares a powerful mind shift: asking "What if it all works out?" instead of defaulting to worst-case scenarios.
Key Concepts
Our Evolutionary Wiring
Negativity Bias: Brains give 5x more weight to negative information
Survival Mechanism: Ancestors who constantly scanned for threats survived
The Amygdala: Brain's "smoke detector" triggering instant stress responses
Modern Mismatch: Ancient system treats emails like charging tigers
Broaden-and-Build Theory (Barbara Fredrickson)
Negative emotions narrow focus (good for immediate threats)
Positive emotions broaden awareness and build lasting resources
Creates upward spiral: More resources → more positive emotions → broader thinking
What Changes When We Shift
Energy: Stop depleting resources preparing for the worst
Growth: More likely to take risks and pursue opportunities
Relationships: Show up with curiosity rather than defensiveness
Decisions: Choose from expansion, not just avoiding pain
Practical Applications
Daily Practices:
Morning prompt: "What if it all works out?"
Before meetings: "What if this leads to something good?"
Before difficult conversations: "What if they're more understanding?"
The Balance: Not denying reality—balancing threat-detection with possibility-thinking
This Week's Challenge
Ask daily: "What if it all works out?"
Scan for opportunities, not just threats
Imagine multiple positive possibilities
Key Takeaway
This scientifically-backed strategy builds internal resources needed to thrive. Simple mind hack, profound impact.

The Power of Community Building with Taylor Harrington

In this episode of Nine to Thrive, Julie and Taylor Harrington explore the profound importance of community in our lives. They discuss how humans are innately wired for connection, the challenges of building community in today's divisive world, and the role of technology (both in the way it can enhance and hinder) in fostering relationships. Taylor shares her personal journey into community building and offers practical and simple steps for listeners to cultivate community in their own lives. They explore the need for curiosity, shared purpose, and intentionality in creating meaningful connections and building sustainable communities
 
From Julie:
There are two concepts that we talked about that I want to mention here and that is the concept of “Minimum Viable Gathering” or MVG which is simplifying how we gather and lowering the effort of hosting and expectation of attendance with the belief that whoever shows up will create a great gathering and "Sonder"  refers to the profound feeling of realizing that every other individual you encounter has a life as complex and vivid and messy and magnificent as your own, with their own thoughts, experiences, and stories unfolding simultaneously. I like to think of this as giving other people permission to be human and actually finding the joy in that!
 
If you are feeling disconnected and yearning for more belonging and more community, check out this episode. I am always looking for ways to build more community so email me if you want to chat at juliefischercoaching@gmail.com
 
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 a friend!
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
About Taylor:
Taylor Harrington is a community experience designer, speaker, and the biggest cheerleader for spending more time doing what you love and making your big dreams happen. She’s the Head of Community at Dreamers & Doers, a highly curated, award-winning community and PR Hype Machine™ that amplifies extraordinary women entrepreneurs and leaders. Taylor began her career working alongside best-selling author and marketing legend Seth Godin. She’s led 500+ workshops and gatherings, guested on 40+ podcasts, and hosted three of her own. A big believer in showing up with intention, Taylor teaches founders how to use LinkedIn to build genuine relationships and share their ideas authentically. She also serves on the board of NYU’s Initiative on Purpose and Flourishing.
Follow her on LinkedIn
Links to books/articles we talked about:
 
The Art of Gathering by Priya Parker
 
Marina Keegan - her first publication on the Opposite of Loneliness and the book of essays
 
The Dictionary of Obscure Sorrows link

Mid Summer Check In

It is July 1st and we are midway through 2025! In this episode, Julie re-shares her mid-year ritual and the questions she asks herself to review, realign and reset. Reflecting on progress, celebrating wins and learning from our successes and setbacks is an essential part of our growth, along with staying open to new possibilities, and a willingness to adjust our goals if need be.
Here are the questions I am asking myself this week:
Am I prioritizing myself? Am I doing all the things that I know support my mental and emotional wellbeing? For me those are my morning routine, moving my body, making time for authentic connections, and doing work that is purposeful and meaningful?
Next, How do I feel in my body? What is my energy level? Am I feeling energized these days or depleted?
Am I sleeping and moving my body in ways that support feeling good? I have a couple minor injuries right now…What are the activities that are feeling most in service to me in this season?
Finally, does my work and how I am showing up in all aspects of my life support my big P purpose, which is the impact you want to make in the world. 
After I do that inventory,  I sit with the goals that I set out in January. 
Which goals am I on track to achieve by the end of the year?
Are there any goals that I am struggling with or have not yet started? If there are, what is happening? Which leads me to 
Are my current goals still relevant to my overall vision and long-term objectives?
Have any of my priorities changed since the beginning of the year?
Do any of my goals need to be adjusted or redefined to better align with my current situation?
What resources (time, money, skills) have I used effectively to work towards my goals?
Are there any additional resources or support I need to achieve my goals?
How motivated do I feel about each of my goals?
What successes and milestones have I celebrated this year?
What have I learned from both my successes and my setbacks?
What specific actions have been most effective in progressing towards my goals?
What new actions or strategies can I implement to enhance my progress?
Are there any habits or routines I need to change to better support my goals?
 
And here is where I get really excited....
What are my top priorities for the next six months?
What do I want to keep doing?
What do I want to stop doing?
What do I want to start doing?
How can I maintain momentum and stay focused both on my goals?
What will success look like for me at the end of the year?
 
Check out this episode for all the tools you need for YOUR mid-year check in!
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 a friend!
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
 

The Outdoor Cure: Why Your Well-Being Needs More Green Time

In this episode, Julie talks about the profound benefits of spending time in nature, including enhancing our mental, emotional, spiritual and physical well-being. Julie shares a couple scientifically proven “natural” well-being hacks she has been experimenting with including getting out in natural sunlight in the first hour of waking, putting my barefeet in the grass on a daily basis and taking advantage of the seasonal opportunities to get outside. Here is what is indisputable…engaging in nature reduces stress, improves cognitive function and fosters emotional resilience.
 
If you are feeling like you want to add something to your well-being recipe in this summer season, this episode is for you.
It’s simple and it’s FREE!  Let me know what brings you outside this summer!
 
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 a friend!
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