Why do we keep putting things off — even when they matter deeply to us? In this follow-up episode, psychologist and author Dr Patricia Zurita Ona returns to share the second half of her powerful framework for understanding anxious, overwhelmed, perfectionistic procrastination.

Last week, Dr Patricia introduced the first 3 of 6 reflection questions to help us uncover what’s really driving our procrastination. This week, we continue the conversation with the final 3 — and they’re game-changing.

You’ll learn:

Why we keep making "cozy" feeling-based choices

What “compassionate accountability” looks like (and why it matters)

How to uncover the values you may be ignoring when you procrastinate

What to do next — including how to gently map your own habits and begin making real, sustainable change

This is not about productivity hacks or quick fixes. It’s a beautifully compassionate and practical episode for anyone who wants to stop feeling stuck and start living with more intention and purpose.

🧠 Based on Dr Patricia's brilliant new book, The ACT Workbook for the Anxious Procrastinator, available now on Amazon.

 

Connect with me:

https://linktr.ee/drjodirichardson?fbclid=PAZXh0bgNhZW0CMTEAAabqDVAw_zhoG3IXGRhgjn-J14BFJy50ztJbCHywMfZobVH12nX1USMbisI_aem_QViUbKkXHlwbD3y4kGcvGQ

Why do we keep putting things off &mdash; even when they matter deeply to us? In this follow-up episode, psychologist and author Dr Patricia Zurita Ona returns to share the second half of her powerful framework for understanding anxious, overwhelmed, perfectionistic procrastination. Last week, Dr Patricia introduced the first 3 of 6 reflection questions to help us uncover what&rsquo;s really driving our procrastination. This week, we continue the conversation with the final 3 &mdash; and they&rsquo;re game-changing. You&rsquo;ll learn: Why we keep making "cozy" feeling-based choices What &ldquo;compassionate accountability&rdquo; looks like (and why it matters) How to uncover the values you may be ignoring when you procrastinate What to do next &mdash; including how to gently map your own habits and begin making real, sustainable change This is not about productivity hacks or quick fixes. It&rsquo;s a beautifully compassionate and practical episode for anyone who wants to stop feeling stuck and start living with more intention and purpose. 🧠 Based on Dr Patricia's brilliant new book, The ACT Workbook for the Anxious Procrastinator, available now on Amazon.
&nbsp;
Connect with me:
<a href="https://linktr.ee/drjodirichardson?fbclid=PAZXh0bgNhZW0CMTEAAabqDVAw_zhoG3IXGRhgjn-J14BFJy50ztJbCHywMfZobVH12nX1USMbisI_aem_QViUbKkXHlwbD3y4kGcvGQ">https://linktr.ee/drjodirichardson?fbclid=PAZXh0bgNhZW0CMTEAAabqDVAw_zhoG3IXGRhgjn-J14BFJy50ztJbCHywMfZobVH12nX1USMbisI_aem_QViUbKkXHlwbD3y4kGcvGQ</a>

Our minds didn’t evolve for modern day life. It’s natural to feel anxious, but sometimes we can get stuck in a cycle of anxiety that gets in the way of, well, everything. If you’re looking for a compassionate place to learn how to dial anxiety down and get on with creating a happier life with more calm, contentment, meaning and purpose, this is the podcast for you.
Well, hello anxiety is hosted by anxiety and well-being speaker, educator and bestselling author Dr Jodi Richardson. Through open and honest conversations Jodi and her guests share expertise, inspiration and practical strategies to help you rise to the challenge of being human with the tools you need to thrive.


For education and entertainment purposes only.

Our minds didn’t evolve for modern day life. It’s natural to feel anxious, but sometimes we can get stuck in a cycle of anxiety that gets in the way of, well, everything. If you’re looking for a compassionate place to learn how to dial anxiety down and get on with creating a happier life with more calm, contentment, meaning and purpose, this is the podcast for you. Well, hello anxiety is hosted by anxiety and well-being speaker, educator and bestselling author Dr Jodi Richardson. Through open and honest conversations Jodi and her guests share expertise, inspiration and practical strategies to help you rise to the challenge of being human with the tools you need to thrive.
 For education and entertainment purposes only.

This is ‘Well, hello anxiety’, a podcast where we end the struggle with anxiety and build our toolkit of practical skills to thrive.

Well, hello anxiety with Dr Jodi Richardson

Anxiety happens. What happens next is what matters most. But where to start? And then what? And what if it's someone else you're trying to help? 'Well, hello anxiety' is the podcast where you'll learn answers to all of these questions and so much more. You'll finally see anxiety for what it really is, understand it, learn what the science says about settling it right down and how to help others as well. If you're looking for genuinely helpful, compassionate anxiety help, for yourself, or someone you care about, this is the podcast for you. An award-winning podcast Well, hello anxiety is hosted by anxiety and well-being speaker, educator and bestselling author Dr Jodi Richardson. Through open and honest conversations Jodi and her guests share expertise, inspiration and practical strategies to finally get anxiety out of the way so you can live the life that's waiting for you.



For education and entertainment purposes only.

Anxiety happens. What happens next is what matters most. But where to start? And then what? And what if it's someone else you're trying to help? 'Well, hello anxiety' is the podcast where you'll learn answers to all of these questions and so much more. You'll finally see anxiety for what it really is, understand it, learn what the science says about settling it right down and how to help others as well. If you're looking for genuinely helpful, compassionate anxiety help, for yourself, or someone you care about, this is the podcast for you. An award-winning podcast Well, hello anxiety is hosted by anxiety and well-being speaker, educator and bestselling author Dr Jodi Richardson. Through open and honest conversations Jodi and her guests share expertise, inspiration and practical strategies to finally get anxiety out of the way so you can live the life that's waiting for you.
 
For education and entertainment purposes only.

Breaking the Cycle of Procrastination with Dr Patricia Zurita Ona (Part 2)

What if the barrier to better mental health isn't knowledge - it's actually doing something about it? Most of us know meditation and gratitude are good for us, but how many of us actually practice them daily?

In this honest conversation, Dr. Jodi Richardson speaks with Cooper Chapman about the gap between knowing what helps and actually taking action. Cooper shares his personal journey from professional surfer to mental health advocate, shaped by early losses to suicide and his father's struggles with depression in an era of "toughen up" masculinity.

The conversation explores a deceptively simple question: Can we give just 1% of our day - 14 minute - to mental health? And more importantly, what would that actually look like in practice?

Key insights from this episode:
Why meditation isn't about being "good" at it - it's about showing up
The water bottle metaphor: understanding why your mind feels so busy when you first sit down
How to watch thoughts float by instead of getting swept away by them
The difference between responding and reacting in challenging moments
Five core values that support mental health: responsibility, gratitude, empathy, mindfulness, and kindness
Why connecting with nature and our senses matters more than we realize

Dr. Jodi shares a powerful personal story about empathy in a Woolworths checkout line that reminds us how regulation and mindfulness show up in everyday moments. The conversation also touches on eco-anxiety in young people, the importance of male mental health, and why making mental health "cool" matters.

This episode is for you if:
You've tried meditation and felt like you were "doing it wrong"
You know what helps but struggle with consistency
You're looking for practical, science-backed approaches that don't require hours of your day
You want to understand how to be more present in daily life

A refreshingly honest discussion about mental health that moves beyond awareness into actionable practices anyone can start today.

Resources mentioned:
Shiva Rasa (YouTube/Spotify) for breathwork and meditation
The 1% framework: 10 minutes meditation + 4 minutes gratitude
Join Cooper's community: DM @thegoodhumanfactory on Instagram

What if the barrier to better mental health isn't knowledge - it's actually doing something about it? Most of us know meditation and gratitude are good for us, but how many of us actually practice them daily?
In this honest conversation, Dr. Jodi Richardson speaks with Cooper Chapman about the gap between knowing what helps and actually taking action. Cooper shares his personal journey from professional surfer to mental health advocate, shaped by early losses to suicide and his father's struggles with depression in an era of "toughen up" masculinity.
The conversation explores a deceptively simple question: Can we give just 1% of our day - 14 minute - to mental health? And more importantly, what would that actually look like in practice?
Key insights from this episode:
<ul>
<li>Why meditation isn't about being "good" at it - it's about showing up</li>
<li>The water bottle metaphor: understanding why your mind feels so busy when you first sit down</li>
<li>How to watch thoughts float by instead of getting swept away by them</li>
<li>The difference between responding and reacting in challenging moments</li>
<li>Five core values that support mental health: responsibility, gratitude, empathy, mindfulness, and kindness</li>
<li>Why connecting with nature and our senses matters more than we realize</li>
</ul>
Dr. Jodi shares a powerful personal story about empathy in a Woolworths checkout line that reminds us how regulation and mindfulness show up in everyday moments. The conversation also touches on eco-anxiety in young people, the importance of male mental health, and why making mental health "cool" matters.
This episode is for you if:
<ul>
<li>You've tried meditation and felt like you were "doing it wrong"</li>
<li>You know what helps but struggle with consistency</li>
<li>You're looking for practical, science-backed approaches that don't require hours of your day</li>
<li>You want to understand how to be more present in daily life</li>
</ul>
A refreshingly honest discussion about mental health that moves beyond awareness into actionable practices anyone can start today.
Resources mentioned:
<ul>
<li>Shiva Rasa (YouTube/Spotify) for breathwork and meditation</li>
<li>The 1% framework: 10 minutes meditation + 4 minutes gratitude</li>
<li>Join Cooper's community: DM @thegoodhumanfactory on Instagram</li>
</ul>

The 1% Solution: Why 14 Minutes Can Transform Your Mental Health with Cooper Chapman

In part two of this essential conversation, host Dr. Jodi Richardson continues her discussion with Dr. Lexi Frydenberg about supporting children and teens struggling with anxiety.
Dr. Frydenberg shares practical, real-world examples of how parents can shift from focusing on challenging behaviours to catching their kids doing things right - from messy kitchens to difficult playdates. She explains the power of specific, timely feedback and why connection matters more than correction.
This episode tackles the questions parents are really asking: What do you do when your teenager won't talk to you? When should you seek professional help? What's the difference between seeing a GP, pediatrician, psychologist, or psychiatrist? And the big one - when is medication appropriate for childhood anxiety?
Dr. Frydenberg offers reassuring, evidence-based guidance on navigating the mental health system in Australia, including Medicare-rebated options, online therapy alternatives like the BRAVE program, and innovative approaches including music and art therapy. She also addresses the stigma around medication, explaining when it might be needed to "break the circuit" and help children engage with therapy.
Throughout the conversation, both parents share their own vulnerable moments—from caravan confrontations to modelling repair - reminding us that "good enough" parenting is exactly that: good enough.


Resources mentioned:

The Strength Switch by Dr. Lea Waters, Headspace, ReachOut, BRAVE program, Raising Children's Network, Royal Children's Hospital, Beyond Blue

In part two of this essential conversation, host Dr. Jodi Richardson continues her discussion with Dr. Lexi Frydenberg about supporting children and teens struggling with anxiety. Dr. Frydenberg shares practical, real-world examples of how parents can shift from focusing on challenging behaviours to catching their kids doing things right - from messy kitchens to difficult playdates. She explains the power of specific, timely feedback and why connection matters more than correction. This episode tackles the questions parents are really asking: What do you do when your teenager won't talk to you? When should you seek professional help? What's the difference between seeing a GP, pediatrician, psychologist, or psychiatrist? And the big one - when is medication appropriate for childhood anxiety? Dr. Frydenberg offers reassuring, evidence-based guidance on navigating the mental health system in Australia, including Medicare-rebated options, online therapy alternatives like the BRAVE program, and innovative approaches including music and art therapy. She also addresses the stigma around medication, explaining when it might be needed to "break the circuit" and help children engage with therapy. Throughout the conversation, both parents share their own vulnerable moments&mdash;from caravan confrontations to modelling repair - reminding us that "good enough" parenting is exactly that: good enough. Resources mentioned:
The Strength Switch by Dr. Lea Waters, Headspace, ReachOut, BRAVE program, Raising Children's Network, Royal Children's Hospital, Beyond Blue

When Your Child Won't Talk - Dr. Lexi Frydenberg's Guide on Supporting Anxious Kids (Part 2)

In this episode, Dr Jodi Richardson welcomes Dr Lexi Frydenberg, a pediatrician with over 20 years of clinical experience working with children and families at a large pediatric hospital in Melbourne and the Victorian Children's Clinic.
Dr Frydenberg shares what she's seeing in the clinic and how anxiety in children has changed, particularly post-COVID. She explains how anxiety often shows up in ways parents might not expect - through behavioral challenges, tummy aches, headaches, and school refusal - rather than children simply saying "I'm anxious."
In this conversation, they discuss:

How young children are now presenting with anxiety (younger than the traditional tween years)
The three main ways anxiety presents in children: somatic symptoms, articulated worries, and behavioral challenges
Why it's important not to rush to label children with diagnoses
The concept of anticipatory anxiety and how labels can become self-fulfilling prophecies
Practical first steps for parents: recognition, education, and having conversations at the right time
The power of "catching them being good" and focusing on strengths over challenging behaviors
Co-regulation: how parents need to regulate themselves first before helping their child
The fine line between helicopter/lawnmower parenting and teaching resilience
Graded exposure with practical examples (like food-related anxiety)
Why celebrating small wins matters more than achieving the end goal

Dr Frydenberg emphasizes that anxiety is a normal, protective response we all experience, but offers clear guidance on when it's gone too far and practical strategies families can use while waiting for professional support.
This is Part 1 of a two-part conversation. Join us next week for Part 2, where Dr Frydenberg discusses the roles of different practitioners, when medication might be helpful, and what to do when teens refuse to talk.
Resources mentioned:

https://www.rch.org.au/kidsinfo/anxiety/ https://mentalhealth.melbournechildrens.com/media/kiuftzzo/mhs_childhood-anxiety_guide_e-single.pdf 

Raising Children’s Network: https://raisingchildren.net.au/ 

Anxiety and fears in children (0-8 years) Generalised anxiety in children (3-8 years) Anxiety: the stepladder approach (3-18 years) Raising Healthy Minds App

Beyond Blue
Reach Out
The BRAVE ProgramShow less 54Sheet1

In this episode, Dr Jodi Richardson welcomes Dr Lexi Frydenberg, a pediatrician with over 20 years of clinical experience working with children and families at a large pediatric hospital in Melbourne and the Victorian Children's Clinic. Dr Frydenberg shares what she's seeing in the clinic and how anxiety in children has changed, particularly post-COVID. She explains how anxiety often shows up in ways parents might not expect - through behavioral challenges, tummy aches, headaches, and school refusal - rather than children simply saying "I'm anxious." In this conversation, they discuss: How young children are now presenting with anxiety (younger than the traditional tween years) The three main ways anxiety presents in children: somatic symptoms, articulated worries, and behavioral challenges Why it's important not to rush to label children with diagnoses The concept of anticipatory anxiety and how labels can become self-fulfilling prophecies Practical first steps for parents: recognition, education, and having conversations at the right time The power of "catching them being good" and focusing on strengths over challenging behaviors Co-regulation: how parents need to regulate themselves first before helping their child The fine line between helicopter/lawnmower parenting and teaching resilience Graded exposure with practical examples (like food-related anxiety) Why celebrating small wins matters more than achieving the end goal Dr Frydenberg emphasizes that anxiety is a normal, protective response we all experience, but offers clear guidance on when it's gone too far and practical strategies families can use while waiting for professional support. This is Part 1 of a two-part conversation. Join us next week for Part 2, where Dr Frydenberg discusses the roles of different practitioners, when medication might be helpful, and what to do when teens refuse to talk. Resources mentioned:
<a href="https://www.rch.org.au/kidsinfo/anxiety/" data-saferedirecturl="https://www.google.com/url?q=https://www.rch.org.au/kidsinfo/anxiety/&amp;source=gmail&amp;ust=1765352583593000&amp;usg=AOvVaw12mKONf26qDngf9uWXwrvR">https://www.rch.org.au/kidsinfo/anxiety/</a>&nbsp;<a href="https://mentalhealth.melbournechildrens.com/media/kiuftzzo/mhs_childhood-anxiety_guide_e-single.pdf">https://mentalhealth.melbournechildrens.com/media/kiuftzzo/mhs_childhood-anxiety_guide_e-single.pdf</a>&nbsp;
Raising Children&rsquo;s Network: <a href="https://raisingchildren.net.au/">https://raisingchildren.net.au/</a>&nbsp;
Anxiety and fears in children (0-8 years) Generalised anxiety in children (3-8 years) Anxiety: the stepladder approach (3-18 years) Raising Healthy Minds App Beyond Blue Reach Out The BRAVE ProgramShow less&nbsp;54Sheet1

Breaking the Cycle of Procrastination with Dr Patricia Zurita Ona (Part 2)

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