Grow the Good

Sonya Looney
  • 4.8 (375)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.

  1. 3D AGO

    The Science of Gratitude: Striving, Meaning, and Why Entitlement Steals Our Joy with Dr. Bob Emmons

    Gratitude is one of the most researched, and misunderstood, topics in psychology. In this episode of Grow the Good, I sit down with Dr. Bob Emmons, one of the world’s leading gratitude researchers, for a candid, nuanced conversation about what gratitude really is, where it comes from, and how it shapes our striving, relationships, and sense of meaning. What makes this conversation especially rich is Bob’s journey. Long before he became known for gratitude research, his work focused on striving, goals, and purpose. It’s a foundation that deeply informs how he thinks about gratitude today. Bob and I explore how research often reflects our own life questions (“research is me-search”), and how gratitude emerged for Bob not just as an academic interest, but as a personal turning point. We unpack why gratitude isn’t about forced positivity, how entitlement quietly erodes well-being, and why authentic gratitude helps us see what (and who) we might otherwise take for granted. We also discuss the emotional depth of gratitude: how fully waking up to life means experiencing both joy and sorrow more deeply. As we head into a new year, this episode is for anyone who wants a more honest, grounded understanding of gratitude. I hope it brings you an understanding that strengthens relationships, deepens meaning, and supports growth without bypassing real emotion. Top 5 Takeaways Gratitude is deeper than thankfulnessEntitlement is the enemy of gratitudeGratitude can coexist with hardshipHealthy gratitude requires balanceGratitude strengthens relationships and mentorship-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    1h 16m

  2. JAN 1

    Mindfulness in Action: Letting Go, Embracing What Matters Next

    In this special Mindfulness in Action episode, I’m sharing a very personal reflection from the trails of Squamish, BC where muddy puddles, forest quiet, and time on the bike create space for clarity. For the first time in over 22 years, I’ve made the decision to step away from competitive bike racing. Not because I can’t race, but because my life, priorities, and sense of fulfillment have shifted. In this off-the-cuff, honest conversation, I reflect on what it means to let go of an identity you’ve held for decades, how task-focused mindfulness has shaped my thinking, and why courage sometimes looks like choosing less instead of more. This episode isn’t just about sport. It’s about transitions, motivation, family, mattering, and learning to listen to yourself when something inside is asking for change. If you’re navigating a transition, feeling stretched thin, or questioning what really matters in this next season of your life, I hope this episode helps you slow down, reflect, and reconnect with what’s true for you. Top 5 Takeaways Mindfulness isn’t passive, it’s active presence. Being fully engaged in the task at hand (not self-evaluation) can unlock clarity and joy.Identity transitions are uncomfortable, but necessary. Letting go of who you’ve been creates space for who you’re becoming.Motivation changes with life seasons. What once fueled you may no longer fit, and that’s not failure.Doing less can be a powerful choice. Fulfillment doesn’t always come from pushing harder or doing more.Reflection reveals values. Emotions like envy, fatigue, or resistance often point toward what truly matters.Other Mindfulness in Action Episodes: - Slowing Down the Rush - How to Regulate Your Emotions for Resilience and Performance - How to Combat Self-Criticism -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    37 min

  3. 12/19/2025

    Nature Connectedness & Well-Being with Molly Peterson & Dr. Holli-Anne Passmore

    What if improving your well-being didn’t require more time, effort, or productivity, but simply a deeper relationship with the world around you? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by nature connectedness researcher Dr. Holli-Anne Passmore and well-being practitioner Molly Peterson for a rich, science-backed, and deeply human conversation about how our relationship with nature shapes our mental health, meaning, and sense of presence. Together, we explore what nature connectedness really means, and why it’s not about hiking more miles or living in the wilderness, but about attention, intention, and emotional connection. Sonya shares personal stories about how nature has helped her regulate, heal, and reconnect during demanding seasons of life, while Molly and Holli-Anne bring powerful research and practical tools listeners can use immediately. This episode is for anyone feeling overstimulated, disconnected, or craving more meaning in everyday life, whether you live in the mountains, the city, or somewhere in between. Top 5 Takeaways Nature connectedness is about relationship, not timeSmall, daily moments with nature (plants, clouds, light, birds) can significantly boost well-being and presence.Technology can either enhance or erode nature connection, depending on how intentionally we use it.Character strength amplify nature’s benefits, increasing meaning and transcendence.Early and intentional exposure to nature, especially in childhood and family life, predicts lifelong well-being and environmental care.-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    1h 6m

  4. 12/11/2025

    The Science of Brain Fatigue: How to Balance Ambition, Recovery, and Life Transitions with Scott Frey & Brent Bookwalter

    Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host Sonya Looney, and in this episode of Grow the Good, I’m joined by neuroscientist Dr. Scott Frey and former professional cyclist Brent Bookwalter to dig into the science of central (brain) fatigue, life transitions, and how to balance performance with well-being. Through stories from elite sport, neuroscience, and personal growth, Scott, Brent, and I explore how understanding brain fatigue can help us better navigate change, maintain motivation, and thrive through life’s transitions. I’ve been through this. You’ll hear about when I realized that my high need for mental stimulation was impacting my racing performance, and how learning about mental fatigue helped me reframe training and recovery in both sport and life. Whether you’re an athlete, professional, or parent trying to “do it all,” this conversation will help you understand your brain’s limits and unlock tools to work with your mind, not against it. Top 5 Takeaways: What is Central Fatigue?Mental Energy is FiniteTransitions Require CompassionRest is a SkillSelf-Awareness Fuels Growth-------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    1h 5m

  5. 11/20/2025

    Building Stronger, Deeper Relationships with Suzie Pileggi Pawelski

    What makes relationships truly thrive, not just survive? In this episode of Grow the Good, I sit down with Suzie Pileggi Pawelski, positive psychology expert and co-author of Happy Together: Using the Science of Positive Psychology to Build Love That Lasts, to explore how strengths, gratitude, and intentional effort create lasting connection. Suzie shares her evidence-based framework for building flourishing relationships using character strengths, gratitude, and virtue. We talk about how to balance differences, embrace vulnerability, and move beyond “utility-based” love into Aristotelian “love of goodness.” I also share some of my own reflection, from learning to appreciate my husband Matt’s different strengths, to maintaining intimacy while raising kids. If you’ve ever wondered how to bring more meaning, patience, and joy into your relationships (romantic or otherwise), this conversation offers both science and heart. Top 5 Takeaways: Relationships Thrive on Strengths: Knowing and celebrating your and your partner’s character strengths deepens understanding and connection.Balance and Awareness Matter: Overusing or underusing strengths can create friction, mindful awareness and communication are key.Gratitude and Vulnerability Build Trust: Truly receiving appreciation (without deflecting!) strengthens intimacy.Aristotelian Love = Love of Goodness: Building virtue-based relationships elevates love beyond utility or pleasure.Relationships Require Practice: Like going to the gym, thriving relationships take ongoing intention, curiosity, and growth.LINKS Learn more about Suzie https://www.suzannpileggi.com/about/ Read Happy Together https://www.suzannpileggi.com/author2/#happy Listen to Love in Your Golden Years https://www.audible.com/pd/Love-in-Your-Golden-Years-Audiobook/B0FJ2V1WL5?source_code=ASSGB149080119000H&share_location=pdp -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    1h 5m

  6. 11/13/2025

    Finding the Courage to Put it All Out There

    Today I’m sitting down for an honest reflection about something I’ve been moving through lately: change, identity, and social connection. As I’ve transitioned away from professional mountain biking being the center of my identity, I’ve been exploring how to define value beyond performance, productivity, or outside validation. It’s been a humbling and deeply human process, one that I know so many of us can relate to. In this episode, I share some personal stories, research on well-being and mattering, and practical tools to help you strengthen your sense of connection and self-worth. We’ll talk about how belonging shapes our mental health, why asking for help takes real courage, and how to reconnect with the parts of yourself that don’t depend on achievement. If you’ve ever questioned your worth, struggled through a life transition, or wondered where you fit, this conversation is for you. Let’s grow through it together. LINKS: - Embracing Life Transitions with Ilene Schaffer - Adult Children of Emotionally Immature Parents by Lindsay Gibson - The Power of Mattering by Zach Mercurio - Subscribe to the newsletter  -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    28 min

  7. 11/06/2025

    Mindfulness in Action: 10 Min Meditation for Cycling | REPLAY

    Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities. I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged. Here's what you'll learn: • Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities. • Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment. • Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded. • Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress. Other meditations: - Moving meditation to combat self-criticism - Moving meditation for your next ride -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    12 min

  8. 10/30/2025

    Building Antifragility: Thriving Through Challenge with Nick Holton & Adam Wright

    What if resilience isn’t enough? In this episode of Grow the Good, I sit down with Dr. Nick Holton and Dr. Adam Wright, co-founders of the Antifragile Academy, to explore how to move beyond just surviving life’s stressors and instead use them to grow stronger. Nick and Adam share a science-backed, integrative framework that blends psychology, physiology, and purpose to help you thrive under pressure, navigate transitions, and build a more grounded sense of identity. We unpack the difference between resilience and antifragility, how to reframe volatility as a feature, not a flaw, of growth, and why thriving requires both distress tolerance and meaning. Whether you’re an athlete, a high performer, or simply someone who wants to show up better in life, this conversation will expand how you think about potential, identity, and well-being. Top 5 Takeaways: Antifragility vs. resilience: Resilience helps you bounce back; Antifragility helps you grow stronger through challenge. Thriving = pleasantness + distress tolerance: True thriving includes discomfort and meaning, not just happiness. The 4-Lens Framework: Understand yourself through cognitive (top-down), physiological (bottom-up), environmental (outside-in), and values-based (inside-out) perspectives. Identity beyond performance: You are not just what you do. Growth requires detaching self-worth from achievement. Volatility as opportunity: Change, uncertainty, and stress can be leveraged for transformation if you engage intentionally. -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co.

    1h 5m
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Trailer

4.8
out of 5
375 Ratings

About

Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.

Information

  • Creator
    Sonya Looney
  • Years Active
    2017 - 2026
  • Episodes
    450
  • Rating
    Clean
  • Copyright
    © 2026 Grow the Good
  • Show Website
    Grow the Good

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