Most of us are drowning in productivity hacks, new planners/notebooks, color-coded systems, and the pressure to constantly "optimize," yet we still feel overwhelmed, stuck, or convinced something is wrong with us. In this episode, we're digging into why the productivity-obsessed culture we live in is actively working against our brains. I break down the science behind the productivity paradox, why motivation is actually a mood (not a personality trait), and how stress, perfectionism, and chronic self-criticism shut down the very parts of the brain we need to focus, create, and follow through.

You'll learn how to build sustainable, compassionate systems that work with your brain and nervous system instead of fighting against them. We'll talk about "productive boredom," tiny habits, cognitive rest, self-care that actually matters, and how trauma, ADHD, anxiety, and perfectionism shape our relationship with motivation and follow-through. By the end of this conversation, you'll walk away with a new definition of productivity rooted in regulation, humanity, and values, not hustle culture or self-punishment.

**You can download the free Phone Use Audit mentioned in the episode here: Phone Use Audit

In this episode of Ditch the Couch, we're exploring a topic almost everyone struggles with but rarely names for what it is: our relationship with our phone. As a clinical psychologist specializing in trauma and mood disorders, I see the impact of phone use on mental health every single day, not because technology is "bad," but because how we use it can either support our growth or quietly chip away at our well-being. From avoidance scrolling to missing meaningful moments with people we love, our devices can become an invisible barrier in our emotional lives if we don't pause to evaluate the role they're playing.

I'll walk you through what healthy phone use actually looks like, the subtle signs that your habits may be holding you back, and a practical, step-by-step process to help you assess and rebalance your relationship with technology. By the end of this episode, you'll have simple strategies you can start using right away. Plus access to a free, comprehensive assessment tool linked above to help you get started!

We all want to understand why we are the way we are—but what if chasing "why" keeps you stuck? Dr. Jamie Trefethen unpacks how overanalyzing holds us back and how to move from self-awareness to real change.

(Keywords: understand yourself, overthinking, self-awareness, mindset shift)