I’ll Start on Monday!

yayoikomiyama
  • 5.0 (2)
  • Self-Improvement

How many Mondays have come and gone? I’ll Start on Monday is a personal growth and resilience podcast about breaking the cycle of postponement and reclaiming your power. Through honest conversations with coaches, leaders, and individuals from all walks of life, we explore why capable people delay change;  especially in the areas that matter most: health, habits, self-confidence, and identity. This isn’t about motivation hacks or willpower. It’s about understanding the deeper mental and emotional patterns that keep us stuck, and learning how to start before you feel perfectly ready. If you’ve ever struggled with consistency, self-trust, or the story you tell yourself about who you are, this show will help you see those patterns differently. Because change doesn’t begin on Monday — it begins the moment you stop negotiating with yourself.

Episodes

  1. May 25 ·  Video

    Stop Waiting for Monday: Reprogram Your Brain to Beat Procrastination

    In this episode, host, Yayoi Komiyama and guest Stella Tokar explore the roots of procrastination, explaining how fear and the amygdala can override the prefrontal cortex and how neuroplasticity lets you reprogram habits. They share practical strategies—tiny rituals, pattern interrupts like "killing the ants," the WHOOP (Wish, Outcome, Obstacle, Plan) model, and celebrating small wins—to build lasting routines and reduce decision fatigue. Stella offers real-life tips for morning and evening rituals, setting boundaries, and staying consistent so listeners can stop waiting for Monday and start making progress today.

    39 min

  2. May 8 ·  Video

    Healing the Hurt Beneath the Weight | Cindy Gould on Grief, Self-Trust & Emotional Eating

    Sometimes the weight we carry isn’t food. It’s grief. What if the weight you’re carrying has nothing to do with food? In this deeply emotional episode of I’ll Start on Monday, I sit down with fellow coach Cindy Gould to talk about grief, emotional eating, healing, and the hidden emotional patterns that keep so many people stuck. Cindy shares her powerful story of releasing over 135 pounds, and how the real transformation didn’t begin with another diet. It began with healing. In this conversation, Cindy opens up about: childhood body image struggles feeling different and wanting to fit in pregnancy loss and unprocessed grief emotional eating and “sad fat” divorce, loss, and navigating unimaginable heartbreak retraining the nervous system for joy instead of survival gratitude, heart coherence, and the STOP technique learning to see life through the lens of the heart instead of wounds One of the most powerful moments comes when Cindy shares this realization: “The weight wasn’t just physical. It was emotional.” Together, we explore how unresolved pain can silently shape behaviors, habits, and even our relationship with food and our bodies. But this episode is also about hope. About healing. About resilience. About learning that two things can be true at the same time: Pain can exist, and joy can still be available. If you’ve ever struggled with emotional eating, self-worth, grief, or feeling stuck in old patterns, this episode will remind you that lasting change doesn’t begin with punishment. It begins with healing. Because real transformation starts when we stop fighting ourselves, and start listening to what our pain has been trying to say.

    48 min

  3. May 8 ·  Video

    Healing the Hurt Beneath the Weight | Cindy Gould on Grief, Self-Trust & Emotional Eating

    Host Yayoi Komiyama welcomes returning guest Cindy Gould to share her powerful story of releasing 135 pounds through emotional healing after trauma, miscarriage, and multiple losses. They discuss how grief, self‑love, and rewiring the nervous system shaped Cindy’s transformation. The episode explains practical tools—neuroencoding, the "stop" technique, gratitude practice, and mirror/I‑am exercises—to interrupt old patterns, retrain responses, and begin living with purpose. A concise, encouraging conversation about choosing joy and starting now.

    48 min

  4. Apr 17 ·  Video

    How Self-Love Changed Everything | Chris Rosa on Weight Loss, Food Noise & Identity

    What if the reason nothing has worked is that you’ve been taught to fight yourself instead of love yourself? In this episode of I’ll Start on Monday, I sit down with Chris Rosa, who shares his powerful journey of losing over 150 pounds; not through punishment or restriction, but through a complete shift in mindset and identity. Chris opens up about years of yo-yo dieting, people-pleasing, and using food as a form of self-soothing, and the moment everything changed. It wasn’t another diet. 👉 It was a question: “How do I treat myself today if I love myself?” In this deeply honest conversation, we explore: • Breaking the cycle of yo-yo dieting and “starting over” • Why deprivation and diet culture keep people stuck • How self-love, not discipline, created lasting change • Ending “food noise” through proper nourishment • The role of identity and intrinsic motivation in transformation • How habits become effortless when they align with who you are • Why you don’t need to rush the process to create real results Chris also shares how his relationship with food completely shifted, from using food for comfort to using it as nourishment, and how that change brought him something even more valuable than weight loss: Peace. This episode is a powerful reminder that transformation doesn’t come from forcing yourself to change. It comes from finally learning how to care for yourself. Because real change doesn’t begin on Monday. It begins the moment you start treating yourself with love.

    51 min

  5. Apr 12 ·  Video

    From Yo-Yo Dieting to Surfing at 44 | Ruth Pettit on Courage, Identity & Starting Now

    From Yo-Yo Dieting to Surfing at 44 | Ruth Pettit on Courage, Identity & Starting Now How many times have you told yourself, “I’ll start on Monday”? In this episode of I’ll Start on Monday, I sit down with Ruth Pettit, Navy veteran, Neuroencoding Specialist, weightlifter, and surfer to talk about breaking the cycle of procrastination and finally taking action. Ruth shares her very real journey from years of yo-yo dieting to building strength, confidence, and a completely new identity. And here’s the part that might surprise you: *Even now she still catches herself saying, “I’ll start after this holiday.” Because change isn’t about perfection. It’s about awareness and choosing differently. In this conversation, we explore: Breaking the cycle of yo-yo dieting and “starting over” • How physical strength builds mental confidence • The role of mindset and identity in lasting change • Learning to surf at 44 years old (yes, really!) • Overcoming fear of public speaking through repetition and practice • Using the STOP technique to interrupt negative thoughts • Why confidence comes after action, not before Ruth also shares a powerful truth: * Nobody starts out good at anything. * You get better by doing it. This episode is a reminder that the life you want isn’t waiting for Monday. It’s waiting for you to begin.

    21 min

  6. Apr 12 ·  Video

    Why “I’ll Start on Monday” Doesn’t Work | Maria Caso on Commitment, Integrity & Taking Action

    What if the reason nothing changes is because you keep waiting? In this powerful episode of I’ll Start on Monday, I sit down with Maria Caso, PCC-certified coach, leadership expert, and recovery specialist, for a deeply honest conversation about procrastination, resilience, and what it really means to take action. Maria challenges a common belief: 👉 “I’ll start on Monday” isn’t a plan, it’s a delay. Instead, she reframes change through a different lens: You either start when you say you will or you don’t start at all. In this episode, we explore: • Why procrastination is often a lack of true commitment • The difference between control vs commitment, and why commitment wins • What real resilience looks like when life doesn’t go your way • How integrity of your word impacts your results and performance • Why action must come before clarity and mindset • The power of getting out of your head and into real experience Maria also shares powerful metaphors from walking through waves to escaping the “crab bucket” that reveal how people stay stuck and how they break free. Her message is clear: 👉 You’re not stuck. 👉 You’re standing still. And the way out isn’t more thinking. It’s action. If you’ve ever delayed, overthought, or waited for the “right time,” this episode will challenge you in the best way. Because real change doesn’t begin on Monday. It begins the moment you decide to move.

    1h 26m

  7. Mar 19 ·  Video

    Stuck at Mile Five? | Steve Wright on Identity, Procrastination & Sustainable Change

    Stuck at Mile Five? | Steve Wright on Identity, Procrastination & Sustainable Change Why do so many capable people keep postponing the changes they want to make? In this episode of I’ll Start on Monday, I speak with Steve Wright, coach and host of the One to One Thing Podcast, about why high-achieving professionals often feel successful on the outside but stuck on the inside. Steve introduces the powerful metaphor of being “stuck at mile five”, that early stage of any journey where motivation fades, and the real work begins. Drawing from his experience as a marathon runner, IT leader, and coach, Steve shares how sustainable transformation happens when we move beyond motivation and focus on identity, belief, and consistent action. In this episode, we explore: Why do people procrastinate and delay change? • The powerful metaphor of getting past “mile five.” • Steve’s VIBE framework: Vision, Identity, Belief, Execution • Why identity shifts are essential for lasting change • How to create sustainable lifestyle changes instead of temporary fixes • Why compelling goals pull us forward more than pressure pushes us Steve also shares his innovative idea of “My Year in Months”, a powerful way to rethink time, goal-setting, and personal progress. If you’ve ever told yourself, “I’ll start on Monday,” this episode will help you understand why that cycle happens and how to break it. Real change doesn’t happen when the calendar changes. It happens the moment you choose differently.

    29 min

  8. Mar 13 ·  Video

    The Endurance Mindset | Susanne Mueller on Leadership, Discipline & Showing Up

    The Endurance Mindset | Susanne Mueller on Leadership, Discipline & Showing Up What can marathon training teach us about leadership, resilience, and personal growth? In this episode of I’ll Start on Monday, I speak with Susanne Mueller, executive coach, leadership expert, and endurance athlete who has completed multiple marathons and an Ironman competition. Susanne shares how the discipline and mindset required in endurance sports directly translate into leadership, coaching, and navigating life’s challenges. In this conversation, we explore: • Why showing up consistently matters more than motivation • The leadership lessons learned from marathon and Ironman training • How small mindset shifts (“I have to” vs “I get to”) can change everything • Why curiosity and creativity fuel personal growth • How coaching helps people uncover their hidden potential • Why goals are essential to overcoming procrastination Susanne’s perspective reminds us that transformation rarely happens overnight. Just like endurance training, personal growth happens through consistent effort, discipline, and the courage to keep showing up. If you’ve ever struggled with procrastination, self-doubt, or staying committed to your goals, this episode will inspire you to keep moving forward. Because real change doesn’t begin on Monday. It begins the moment you decide to show up for yourself.

    28 min

  9. Mar 2

    What is I'll Start on Monday?

    We’ve all said it: “I’ll start on Monday.” It sounds responsible. Organized. Hopeful. But for many of us, Monday becomes a psychological trap; a moving target where procrastination, hesitation, and self-doubt quietly take over. In this first episode of I’ll Start on Monday, I share the personal story behind the name of this podcast, including the moment I stopped waiting for the “perfect day” and took action on an ordinary Thursday instead. In this episode, we explore: • The psychology of procrastination and delay • Why motivation and willpower aren’t the real problem • How fear of failure and fear of rejection fuel self-sabotage • The role of automatic negative thoughts (ANTs) in habit change • How tiny, consistent action builds identity and resilience • Why sustainable personal growth begins with self-awareness This podcast is about more than productivity. It’s about understanding the mindset patterns behind hesitation, breaking the cycle of starting over, and creating lasting transformation, especially in the areas of health, habits, self-confidence, and self-trust. If you’ve ever struggled with procrastination, self-discipline, emotional eating, body image, or rebuilding confidence, you’re not alone. And you’re in the right place. Because real change doesn’t begin on Monday. It begins the moment you stop negotiating with yourself.

    16 min

  10. Mar 2

    Stuck in Your Head or Ready to Move? Facing Fear One Step at a Time with Wize Otero

    Resilience After Loss | Wil Wize Otero on Grief, Purpose & Rebuilding Your Life What happens when life changes in an instant? In this deeply moving episode of I’ll Start on Monday, I sit down with Wil Wize Otero, a podcaster, coach, speaker, and a resilience advocate to explore what it truly means to rebuild after profound loss. After losing his wife at just 31 years old, Wil faced a level of grief and disruption most people never plan for. Instead of staying stuck in despair, he began the slow, intentional work of rebuilding his mindset, habits, and identity. In this episode, we explore: • Navigating grief and emotional trauma • The psychology of resilience and mental strength • How purpose emerges from pain • Breaking the procrastination cycle after loss • Developing positive habits during difficult seasons • Rebuilding identity after life disruption • The power of storytelling in healing This conversation is about more than grief recovery. It’s about personal growth, emotional resilience, and learning how to move forward when life doesn’t go according to plan. If you’ve ever faced loss, burnout, identity shifts, or felt paralyzed by fear and hesitation, this episode offers hope and perspective. Because sometimes starting again isn’t about Monday it’s about surviving today and choosing one small step forward.

    33 min

  11. Mar 2

    Reinvention Isn’t Willpower | Cindy Gould on Identity, Vision & Sustainable Change

    Why do so many capable, successful people still feel stuck? In this powerful conversation, I sit down with Cindy Gould, Reinvention Strategist, Life Mastery Coach, and Elite Neuroencoding Specialist, to explore the deeper psychology behind procrastination, burnout, and personal reinvention. Cindy works with high-achieving individuals who look successful on paper but feel exhausted internally — stuck in cycles of overthinking, self-doubt, and waiting for the “right time” to change. In this episode, we explore: • Why reinvention isn’t about more willpower • The identity shift required for lasting personal growth • How vision pulls you forward more effectively than pressure • The hidden cost of staying stuck in “I’ll start Monday” thinking • Why sustainable change must be ecological, not extreme • The connection between self-leadership and emotional resilience If you’ve ever struggled with procrastination, lack of follow-through, burnout, or restarting your health, habits, or goals, this conversation will resonate deeply. This episode dives into mindset, identity transformation, resilience, and the psychology behind habit change — especially for women navigating personal growth, self-confidence, and reinvention. Because lasting change doesn’t come from force. It comes from becoming the person who no longer negotiates with herself.

    17 min

  12. Mar 1 ·  Video

    What is I'll Start on Monday?

    We’ve all said it: “I’ll start on Monday.” It sounds responsible. Organized. Hopeful. But for many of us, Monday becomes a psychological trap — a moving target where procrastination, hesitation, and self-doubt quietly take over. In this first episode of I’ll Start on Monday, I share the personal story behind the name of this podcast — including the moment I stopped waiting for the “perfect day” and took action on an ordinary Thursday instead. In this episode, we explore: • The psychology of procrastination and delay • Why motivation and willpower aren’t the real problem • How fear of failure and fear of rejection fuel self-sabotage • The role of automatic negative thoughts (ANTs) in habit change • How tiny, consistent action builds identity and resilience • Why sustainable personal growth begins with self-awareness This podcast is about more than productivity. It’s about understanding the mindset patterns behind hesitation, breaking the cycle of starting over, and creating lasting transformation — especially in the areas of health, habits, self-confidence, and self-trust. If you’ve ever struggled with procrastination, self-discipline, emotional eating, body image, or rebuilding confidence, you’re not alone — and you’re in the right place. Because real change doesn’t begin on Monday. It begins the moment you stop negotiating with yourself.

    17 min
  • 12 Episodes

Ratings & Reviews

5
out of 5
2 Ratings

About

How many Mondays have come and gone? I’ll Start on Monday is a personal growth and resilience podcast about breaking the cycle of postponement and reclaiming your power. Through honest conversations with coaches, leaders, and individuals from all walks of life, we explore why capable people delay change;  especially in the areas that matter most: health, habits, self-confidence, and identity. This isn’t about motivation hacks or willpower. It’s about understanding the deeper mental and emotional patterns that keep us stuck, and learning how to start before you feel perfectly ready. If you’ve ever struggled with consistency, self-trust, or the story you tell yourself about who you are, this show will help you see those patterns differently. Because change doesn’t begin on Monday — it begins the moment you stop negotiating with yourself.

Information

  • Creator
    yayoikomiyama
  • Years Active
    2K
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Copyright 2026 All rights reserved.
  • Show Website
    I’ll Start on Monday!