The Modern Creative Woman

Dr. Amy Backos
  • 4.9 (32)
  • Self-Improvement
  • Updated Weekly

The art and science of creativity, made simple. Through the lens of art therapy, neurocreativity, and cutting-edge research, you’ll learn not just why you create, but how to create with more freedom, intention, and joy. Dr. Amy Backos — author, art therapist, psychologist, professor and researcher, with 30+ years of experience — unpacks the evidence-based psychology behind creative living. Come for the science. Stay for the transformation.

  1. 21h ago

    159. Season 4 Premiere: Creativity, Meaning, & Art Therapy...Answers to Your Most Asked Questions

    Ask me a question or let me know what you think! Season 4 Premiere: Creativity, Meaning, and Art Therapy—Answers to Your Most Asked Questions Welcome to Season 4 of The Modern Creative Woman podcast. As we begin another year together, I'm reflecting on what an incredible journey this podcast has been. What started as an attempt to put words to something I have always understood through experience—the transformative power of art and creativity—has become a global conversation. The podcast is now heard in 114 countries and territories and more than 1,200 cities around the world. Thank you for being part of this creative community. For this season premiere, I'm answering some of the questions I hear most often about art therapy, creativity, and living a meaningful life. We explore what art therapy actually is, why creativity matters for our wellbeing, how to overcome creative blocks, and how art can help us navigate perfectionism, overwhelm, and uncertainty. Whether you're new to art therapy or have been listening for years, this episode offers practical insights into using creativity as a tool for healing, self-discovery, and personal growth. In This Episode We Discuss: What art therapy is and how it differs from taking an art classThe evidence supporting art therapy and creative engagementWhy creativity is essential to wellbeing and human flourishingUnderstanding creative blocks and what to do when you feel stuckWhy so many women lose touch with their creativityThe role of emotional labor, responsibilities, and midlife transitionsHow art can help women who consistently put others firstJournaling as a creative and reflective practiceWhether colors and images have universal meaningsWhat happens in the brain and nervous system when we make artHow art can reduce stress and support emotional regulationWhy the language we use about feeling "overwhelmed" mattersBecoming an art therapist: training, education, and career pathwaysHow art therapy can help with perfectionismWhy you do not need to be an artist to benefit from art therapyCreativity, purpose, values, and finding meaning in uncertain timesInsights from Carl Jung on creativity, development, and self-discoveryKey Takeaway Creativity is not a luxury. It is a form of wellness, self-discovery, and meaning-making. You do not need to be talented, inspired, or even confident to begin. The creative process itself offers a pathway toward greater self-understanding, psychological flexibility, and a richer engagement with life. Resources Mentioned Episode featuring sex therapist Skyler on desire and self-discoveryUpcoming book: The Art Therapy ToolkitInformation about year-long creative coaching and art therapy intensivesConnect with Dr. Amy Backos Share your questions about creativity, art therapy, or living a more creative life. Future listener questions may be featured on the podcast. You can connect with Amy on Instagram at @DrAmyBackos and learn more through The Modern Creative Woman community. If your goal is maximum listener growth, I would actually pair a strong SEO title with a curiosity-driven subtitle: Why Women Lose Touch with Their Creativity (and How to Find It Again): Answers to Your Most Asked Questions About Art Therapy. That title captures the central tension running throughout the entire episode and is likely to resonate with exactly the women you're trying to reach. Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    31 min

  2. May 27

    158. Thoughts Are Not Facts: New Relationship with Your Mind

    Ask me a question or let me know what you think! In this episode of The Modern Creative Woman Podcast, Amy Backos explores one of the most powerful concepts in Acceptance and Commitment Therapy (ACT): cognitive defusion. What happens when you stop treating your thoughts like facts? What changes when you learn to observe your mind instead of obeying it? Amy walks listeners through the neuroscience of memory, thought formation, and perception, using the metaphor of a beach visualization to demonstrate how vividly the brain can generate experiences that feel real — even when they are simply mental events. From there, she explains the difference between cognitive fusion and cognitive defusion, and why learning to “hold thoughts lightly” can dramatically improve psychological flexibility, creativity, and peace of mind. This episode dives into the common fused thought patterns many women experience, including: Impostor syndrome and the “phony intellectual” narrativeUpper limit thoughts that emerge when growth and visibility increaseTime-based thoughts that delay meaningful actionThe deeply familiar “I’m not good enough” storyHow self-critical thinking impacts creativity and emotional wellbeingAmy also explores how these thought patterns develop through childhood experiences, social conditioning, survival strategies, and the brain’s natural tendency toward comparison and prediction. Rather than trying to eliminate difficult thoughts, she explains how ACT encourages a different relationship with thinking altogether. Throughout the episode, she shares practical examples from her work as a psychologist and art therapist, including how creativity and art-making can help people separate from painful thoughts and move into a more observer-based perspective. You’ll also hear: Why thoughts are biological processes, not objective truthsHow creativity increases adaptability and resilienceWhy the brain prefers familiarity, even when it is painfulThe role of relapse and setbacks in real changeHow metaphors can help create distance from difficult thoughtsWhy observing thoughts creates more freedom than fighting themAmy closes the episode with a powerful art therapy exercise from her upcoming book, The Art Therapy Toolkit. Using metaphor and collage, listeners are invited to visually explore the relationship between themselves and their thoughts. Whether your thoughts feel like weather, software, paint, or trees in a forest, this exercise helps cultivate perspective, insight, and psychological flexibility. If you’ve ever struggled with self-doubt, perfectionism, procrastination, or the feeling that your thoughts control your life, this episode offers a compassionate and deeply practical framework for relating to your mind differently. In This Episode Cognitive fusion vs. cognitive defusionAcceptance and Commitment Therapy (ACT)Psychological flexibilityCreativity and mental healthImpostor syndromeSelf-critical thinkingArt therapy interventionsMetaphor and visual thinkingThe neuroscience of memory and thoughtCreativity as a human needMentioned in This Episode The Big Leap by Gay HendricksThe work of Pauline Clance and Suzanne Imes on impostor phenomenonAcceptance and Commitment Therapy (ACT)The Transtheoretical Model of ChangeConnect with Amy Instagram: @DoctorAmyBackosWebsite: The Modern Creative WomanIf you enjoyed this episode, be sure to subscribe, leave a review, and share it with another creative woman who may need this reminder: your thoughts are not facts, and creativity begins the moment you create space between yourself and the stories your mind tells you. Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    41 min

  3. May 20

    157. The Creative Power of an Analog Summer

    Ask me a question or let me know what you think! What would happen if you stopped documenting your life long enough to actually experience it? In this episode, we explore the growing cultural movement toward an “analog summer” — intentionally stepping away from constant digital stimulation and reconnecting with slower, more tactile, deeply human ways of living. From knitting and painting to playing cards, baking, reading, walking, and spending time in meaningful third spaces, this conversation is about reclaiming attention, creativity, and presence in a world designed to fragment all three. Amy shares reflections on wanting to be fully present during her son’s last summer before college, the surprising relief of taking several days away from her phone, and the neuroscience behind why our devices are making it harder to focus, create, rest, and connect. This episode also explores: the psychological cost of constant scrollingdopamine loops and digital overstimulationattention fragmentation and “brain rot”the loss of third spaces in modern lifewhy multitasking is damaging to the brainstress hormones, cortisol, and emotional overloadhow excessive screen time impacts creativity and cognitionrebuilding cognitive reserve through novelty, art, movement, and mindfulnesspractical ways to create your own analog summerYou’ll also hear simple, realistic strategies for reducing screen time without perfectionism or shame: switching back to a traditional alarm clockleaving books and art supplies visible around the housereplacing scrolling with tactile activitiescreating environments that make analog living easier and more appealingintentionally seeking out novelty, beauty, and in-person experiencesThis episode is ultimately an invitation to reclaim your attention and return to the kinds of experiences that nourish creativity, emotional health, and meaningful connection. Because creativity is one of the most analog experiences we can have. In This Episode Why your phone feels impossible to put downThe neuroscience behind compulsive scrollingWhat happens to the brain during chronic overstimulationHow digital life has replaced many of our third spacesWhy boredom, slowness, and novelty matter for creativitySmall shifts that can dramatically improve focus and moodHow analog experiences help regulate the nervous systemMentioned in This Episode David SedarisArchitectural DigestEnso drawingFine Points yarn shop in ClevelandKitty Cotton’s “55 Ways I’m Unplugging This Summer”Reflection Question What would an analog summer look like for you? What are 55 things you could do instead of looking at your phone? Support the Podcast If you enjoy The Modern Creative Woman Podcast, be sure to subscribe so you never miss an episode. You can also support the show through monthly sponsorships, which help keep the podcast completely commercial free. Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    28 min

  4. May 13

    156. Art Is Political: Creativity, Democracy, and the Courage to Speak

    Ask me a question or let me know what you think! In this powerful and deeply personal episode of The Modern Creative Woman, Dr. Amy Backos explores the inseparable relationship between art and politics, and why creativity is not a luxury—but a necessity for a healthy society. From political cartoons and protest imagery to community art and everyday creative expression, art has always been a catalyst for social change, empathy, and revolution. Amy reflects on the alarming decline of arts education in schools, the growing body of research connecting art to physical and mental health, and the urgent need to reclaim creativity as an essential human tool for understanding ourselves and engaging with the world around us. This episode also explores: Why arts education matters for democracy and critical thinkingThe role of creativity in empathy, civic engagement, and problem solvingHow images and symbols communicate powerful truthsThe importance of having imperfect but meaningful conversations about civil rights and democracyThe Japanese Zen art practice of the Enso and its connection to mindfulness and imperfectionHow perfectionism can silence creativity and become a barrier to changeThe connection between inner peace, artistic practice, and collective healingUpdates and inspiration from The Art Therapy ToolkitAmy also shares a simple and meaningful creative invitation: creating your own Enso circle as a practice of presence, self-expression, and letting go of perfectionism. Whether you consider yourself an artist or not, this episode is a reminder that creativity belongs to everyone—and that engaging with art can become a powerful act of healing, connection, and participation in the world around us. In This Episode The devaluing of arts education and why it mattersArt as communication, protest, and transformationPolitical cartoons, symbolism, and storytelling through imagesCreativity as a tool for health and resilienceThe Enso circle and the beauty of imperfectionWhy peaceful inner environments matter for collective changeHow small conversations create meaningful social impactMentioned in This Episode The Japanese tradition of Enso artDo Better by Rachel RickettsThe Art Therapy Toolkit by Amy Backos (in press)Creative Reflection Prompt Where do art and social change intersect in your own life? What conversations, emotions, or hopes are asking to be expressed creatively right now? Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    17 min

  5. May 7

    155. Procrastination Cure

    Ask me a question or let me know what you think! What actually creates a meaningful life? In this episode of The Modern Creative Woman, Dr. Amy Backos explores the deep connection between meaning, motivation, values, and behavior. Drawing from psychological research, personal stories, and her own creative process, Amy unpacks why fulfillment is not found through certainty, productivity, success, money, or external validation—but through acting in alignment with what matters most to us. Amy shares a candid behind-the-scenes look at finishing her latest book, including her struggles with procrastination, self-judgment, time anxiety, and the constant chatter of the mind. Through the lens of Acceptance and Commitment Therapy (ACT), she explains the difference between thought fusion and thought diffusion—and how learning to step back from our thoughts can help us reconnect with purpose, creativity, and meaningful action. This episode is an invitation to stop treating your thoughts as facts and instead begin asking: What kind of person do I want to be in this moment? Whether in parenting, work, relationships, creativity, or community, meaning emerges when our behavior reflects our deepest values—even when life feels uncertain or difficult. Amy also discusses: Why procrastination is often part of the creative processHow social media and constant stimulation disconnect us from meaningThe neuroscience of thoughts and why they are not commands or truthsThe relationship between values, satisfaction, and psychological flexibilityWhy creating spaciousness in your schedule supports creativity and emotional healthThe surprising power of tiny daily actions that align with your valuesKey Takeaway We experience the deepest sense of meaning not when life is easy or predictable, but when our actions align with what truly matters to us. Where in your life do your actions currently align with your values?Where are you reacting to thoughts instead of responding to reality?What small action could you take today that would feel meaningful to you?What would happen if you stopped treating every thought as a fact?Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    31 min

  6. Apr 29

    154. A New Way to Respond to Uncertainty

    Ask me a question or let me know what you think! When life feels uncertain or overwhelming, it’s natural to return to familiar ways of coping. These patterns often developed for good reason—they worked at one point in time. But as circumstances change, those same strategies can become limiting, keeping us stuck in cycles that no longer support our well-being. In this episode of The Modern Creative Woman, Dr. Amy Backos explores the psychology of change and why moments of stress are often the most important times to try something new. Rather than retreating into old habits, these are the moments that invite experimentation, flexibility, and growth. Drawing from behavioral psychology, this episode breaks down the fundamental reasons we seek or avoid change—either to reduce discomfort or to increase pleasure—and how these motivations shape our decisions. Dr. Backos also explores three core drivers of change: movement toward our values, the process of self-actualization, and the innate human drive to explore and create. A central focus of this conversation is the role of creativity in disrupting automatic patterns. When we engage in art, we create space between thought and action. Instead of reacting immediately, we are able to observe our internal experience, externalize it, and approach it with greater curiosity and perspective. This shift allows for more intentional choices and opens the possibility for new ways of responding. You’ll also learn how subtle psychological tools—such as nudges, environmental design, and behavioral anchors—can support meaningful and sustainable change. These small adjustments reduce decision fatigue and make it easier to follow through on the behaviors that align with your values. This episode also explores: Why we return to old coping strategies during times of stressHow to recognize when you are ready for changeThe difference between rapid life changes and gradual behavioral shiftsHow admiration, frustration, and comparison can signal a desire for growthPractical ways to use your environment to support new habitsWhy consistency—not perfection—is essential for lasting changeCreativity is not just a form of expression. It is a mechanism for change. Through creative practice, you can begin to shift long-standing patterns, expand your responses to stress, and develop a more flexible, adaptive way of engaging with your life. Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    23 min

  7. Apr 22

    153. From Brain Fog to Clarity: How the Arts Restore Your Mind

    Ask me a question or let me know what you think! The arts are not a luxury. They are a biological necessity. In this episode of The Modern Creative Woman, Dr. Amy Backos explores the powerful connection between creativity and health—breaking down the neuroscience behind why engaging in the arts improves not only emotional well-being, but cognitive functioning and even physical health. From brain fog and low mood to attention and memory challenges, the impact of stress on our thinking is real. But research shows that creative engagement—from listening to music to making art—can actually change how the brain communicates with itself, improving clarity, focus, and overall mental functioning. This episode goes beyond inspiration and into evidence. Drawing from neuroimaging research and global studies, including work from the World Health Organization, you’ll learn how the arts reduce cognitive symptoms, expand your behavioral choices, and interrupt the negative cycles that keep you stuck. You’ll also discover why how you engage matters. Passive consumption isn’t enough—true benefit comes from intentional, focused participation in the arts. Dr. Backos also introduces the concept of thought–action repertoires—the patterns that shape how you respond to your emotions—and how creativity can expand those patterns, opening up new ways of thinking, feeling, and acting. This is especially important during times of transition, stress, or reinvention. Whether you’re navigating a new phase of life or feeling disconnected from yourself, the arts offer a pathway back—to clarity, identity, and possibility. In this episode, you’ll learn: How stress and depression impact cognitive functioning (attention, memory, planning)What brain scans reveal about the effects of music and art on neural connectivityWhy focused, intentional engagement with art is key to its benefitsHow creativity expands your “thought–action repertoire” and disrupts negative cyclesThe role of the arts in identity development, self-compassion, and reinventionWhat research says about the dosage needed to experience real changeWhy long-term engagement—not one-off experiences—leads to lasting transformationYou’ll walk away with both the science and the strategy to begin integrating the arts into your life in a way that is sustainable, meaningful, and deeply supportive of your well-being. Because the question isn’t whether art “works.” The question is whether you are willing to engage with it in a way that can change you. Support the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    27 min

  8. Apr 15

    152. Art Is Human: Why Creating Is Essential to Your Life

    Ask me a question or let me know what you think! Art is not a luxury—it’s a defining feature of what it means to be human. In this episode of The Modern Creative Woman, Dr. Amy Backos explores the deep psychological, biological, and cultural roots of creativity, starting with a powerful idea: humans have been making art for over 70,000 years—and we still underestimate its value. This is a conversation about more than art-making. It’s about storytelling, identity, and how we shape our lived experience through creative expression. You’ll learn why waiting for the “right time” is quietly disconnecting you from your most essential self, and how small, daily creative acts can transform your relationship with your life. Blending art therapy, Acceptance and Commitment Therapy (ACT), and real-life stories, this episode invites you to stop consuming and start creating—because your life is the art. Why creativity is a biological imperative, not a hobbyThe psychological cost of waiting to enjoy your lifeHow storytelling shapes your identity and daily experienceThe difference between consuming art vs. creating itWhy comparison kills creativity—and what to do insteadHow to use tiny pockets of time to build a creative practiceACT-based strategies to diffuse from limiting thoughtsHow to make everyday life feel more meaningful, intentional, and alivePractical Takeaways Spend 15–20 minutes a day on what matters (especially creativity)Wear the clothes, use the dishes, burn the candle—nowAsk: What would I create if I didn’t need to be good at it?Notice and name thoughts that delay your life (“later, when…”)Replace passive consumption with active creationJournal Prompts What am I waiting for before I allow myself to enjoy my life?Where am I choosing consumption over creation?If I treated today like something special, what would I do differently?What story am I telling about my creativity—and is it true?Share your process and tag @DoctorAmyBackos on Instagram—I want to see how you’re embracing your humanness through art. Support the Show This podcast is intentionally ad-free. If you’d like to support The Modern Creative Woman, you can: Sponsor the show ($3–$5/month)Share this episode with a friendLeave a review on your favorite platformSupport the show Explore the Modern Creative Woman Community https://moderncreativewoman.com Free Goodies and Subscribe to the Monthly Newsletter https://moderncreativewoman.com/subscribe-to-the-creative-woman/ Connect with Dr. Amy on Instagram https://www.instagram.com/dramybackos/

    21 min
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4.9
out of 5
32 Ratings

About

The art and science of creativity, made simple. Through the lens of art therapy, neurocreativity, and cutting-edge research, you’ll learn not just why you create, but how to create with more freedom, intention, and joy. Dr. Amy Backos — author, art therapist, psychologist, professor and researcher, with 30+ years of experience — unpacks the evidence-based psychology behind creative living. Come for the science. Stay for the transformation.

Information

  • Creator
    Dr. Amy Backos
  • Years Active
    2023 - 2026
  • Episodes
    160
  • Rating
    Clean
  • Copyright
    © 2026 The Modern Creative Woman
  • Show Website
    The Modern Creative Woman

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