PLAN GOAL PLAN | Goals, Transformation for Women, Mindful Time Management, Balance, Working Moms

Danielle McGeough, PhD | Burnout Recovery Strategist
  • 5.0 (108)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

** Top 1.5% Globally Ranked Podcast ** You know that feeling—when life looks full of achievement, but something inside still feels... off-script? Welcome to the Plan Goal Plan Podcast, where we turn planning and goal setting into a ritual of self-revelation and intentional living. I’m Danielle McGeough—professor, mom, recovering overachiever, and ritual nerd. After years of chasing big goals and crossing off endless to-do lists, I hit a milestone—and felt completely unmoored. That’s when I stopped planning to prove myself, and started planning to be myself. Each episode offers tools, insights, and rituals to help you: Set meaningful goals that reflect who you truly are Create intentional routines that support joy and purpose Turn everyday planning into a powerful personal growth practice Feel focused and fulfilled—without the burnout Whether you’re leading a team, managing a household, or navigating change, this podcast will help you reclaim your time, reimagine your goals, and build a life that feels lived-in—not just productive. Let’s plan a life that feels like yours—on purpose, with heart, and one gentle step at a time. Learn more: https://www.plangoalplan.com/ Email: support@plangoalplan.com LinkedIn: www.linkedin.com/in/danielle-mcgeough-phd-b673334

  1. 4D AGO

    Why Don’t My Goals Actually Change Anything? (What You’re Missing About Real Change) | Ep. 289

    Y’all… if you’ve ever set a goal and thought, “Why isn’t this actually changing anything?” This episode is going to hit a little different. Today, I’m joined by my husband (and favorite conversation partner), and we’re diving into something I don’t think we talk about enough in the goal-setting space: What if the way we think about change is incomplete? We’re bringing in insights from communication studies, rhetoric, and performance research—fields that don’t usually show up in personal development, but honestly should. Because when you’re setting bold goals, what you’re really trying to do is create change and change is not as simple as setting the goal and following the plan. In this episode, we talk about: why most goal-setting advice misses how change actually works the difference between incremental change and disruptive change why small steps work sometimes… and sometimes they don’t how disruption can unlock real transformation what it means to “make the invisible visible” in your planning process why planning is not just about time management, but awareness how your identity and community shape whether you follow through the surprising downside of sharing your goals publicly why support systems matter more than motivation how to think about “we goals,” not just “me goals” We also share real examples—from global social movements to everyday life—that show how change actually happens when something finally sticks. If you’re in a season where you’re setting big goals, trying to follow through, and wanting to grow without losing yourself in the process, this episode will give you a completely different lens. Because it’s not just about what you do. It’s about what you make visible, who you do it with, and whether your life actually supports the change you’re trying to create. Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    36 min

  2. APR 7

    Why Does Change Feel So Hard When You’re Chasing Big Goals? (A Better Way to Actually Change) | Ep. 288

    Y’all… I think we’ve been taught to think about change completely backwards. For most of my life, change has felt like a goal-setting problem. Like if we could just plan better, try harder, stay more consistent… we’d finally become the version of ourselves we’re working toward. But here’s what I’ve learned through my research and through coaching women pursuing bold goals: Change is not a productivity problem. In this episode of Podcast Plan Goal Plan, I’m walking you through a completely different way to think about change that actually supports your goals instead of pulling you back into the same patterns over and over again. We’re talking about: Why traditional goal-setting and “change management” break down for real life The concept of liminal space and why big goals often put you right in the uncomfortable in-between Why you keep slipping back into old patterns (even when you really want change) How your **body—not just your mindset—**drives your behavior under pressure What habitus is and why willpower isn’t enough for lasting change Why high-achieving women over-function and accidentally “perform” themselves out of alignment The difference between habits vs. rituals (and why rituals are key for sustainable growth) Why creating safety first is more powerful than jumping straight into goals and plans And maybe most importantly… How to stop treating your life like something to optimize—and start building a way of pursuing your goals that actually lets you stay connected to yourself in the process. If you’re chasing something bigger right now… And you’re tired of starting strong and ending up back in the same place… This episode is going to give you a completely new framework for how change actually works. You’re not failing your goals. You’re just trying to manage something that was never meant to be managed. Let’s change that. Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    23 min

  3. MAR 31

    Why Can’t I Stop Scrolling When I Have Big Goals? (Understanding Sh*tty Flow)| Ep. 287

    If you’ve ever picked up your phone for “just a second”… and suddenly 45 minutes disappeared  — yeah, same. In this episode of Plan Goal Plan, I’m diving into something that completely stopped me in my tracks: “sh*tty flow.” It feels like focus. It looks like productivity. But it quietly pulls you away from your life instead of building it. I’m sharing a super real moment (hi, doom scrolling spiral 👋), plus a story about my son’s Read-a-thon that cracked open a bigger conversation about ambition, trade-offs, and what it actually means to choose your life on purpose. We’re talking about: Why you can’t stop scrolling (hint: it’s not a discipline problem) What “maladaptive flow” or “sh*tty flow” actually is The difference between real flow vs. the kind that drains you How high-achieving women get stuck in burnout cycles The exact moment you lose agency (and how to notice it ) Why rituals—not habits—are the key to getting yourself back And if you’re feeling that pull of “I want more… but I don’t want to lose myself again,” I’ve got something special for you too. This episode is for you if you’re ambitious, thoughtful, maybe a little tired of the hustle, and ready to feel like yourself again. Let’s get into it. Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    16 min

  4. MAR 24

    Is Social Media Destroying Your Ability to Focus? Flow Researchers Explain | Ep. 286

    Mike Csikszentmihalyi discovered flow by asking a simple question: Why do some people bounce back from adversity while others don't? Gary and Deanne Gute work directly in his legacy, and they say there's a specific anatomy to flow that almost nobody talks about. Miss that piece, and no amount of productivity hacking will get you there. Where Flow Came From: In the late 60s and early 70s, Mike interviewed people about their most engaged moments. They all described it the same way—like being carried away by a current. That's where "flow" came from. The Real Anatomy: Clear goals. Immediate feedback. Challenge matched to skill. But here's what people miss: freedom from self-consciousness. Social media is basically a self-consciousness machine—you're constantly alert to how you're being judged. That kills flow. It's Not About the Goal: Deanne ended up in the hospital with COVID pneumonia. Her one job was getting her breath under control or die. One goal, immediate feedback (oxygen machine), matched challenge. Looking back, she found it oddly satisfying because it was pure flow. It wasn't about winning—it was about the experience. Challenge and Enjoyment Are One: Our culture treats them as opposites. But flow merges them. Kobe Bryant found bliss in 4 AM practice sessions—the squeak of the floor, the whoosh of the basket. Define enjoyment for yourself, not what social media tells you. Ritual Primes You: Their research on rock climbers shows that pre-climb rituals—breath work, imagery, mindfulness—lead to significantly more flow than just showing up. Flow comes to a prepared mind. Flow and Resilience: They've studied trauma survivors, combat veterans with PTSD, chronic pain patients. Flow isn't about productivity. It's about flourishing in your worst moments and actually growing from adversity. Mentioned Mihaly Csikszentmihalyi – Flow  Connect with Deanne and Gary Flow Channel Foundation: TheFlowChannelFoundation.org Upcoming Podcast: Cheating Chaos Gary's TEDx: Flow for Good (YouTube) Facebook: @TheFlowChannelOfficial Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    39 min

  5. MAR 17

    Why Do Your Goals Keep Falling Apart? (And How to Actually Finish Them) | Ep. 285

    What if the secret to follow-through isn't discipline, but direction? I'm done with the myth that flow requires a perfect, uninterrupted day. That's not real life, especially if you're managing other people's schedules, making a million decisions, or juggling kids and work. So let's talk about building flow that actually works in messy, high-pressure lives. For years I tried to follow Cal Newport's advice: block four uninterrupted hours. Then I had toddlers. Suddenly I'm watching them climb on furniture and dive off couches, and I realized I needed a different approach. Flow doesn't require perfect conditions. It requires clarity. Here's the three-step system: Step One—Clear Goal: Clear goals equal fewer decisions. When you know what matters, you can ruthlessly remove what doesn't. My focus this week is: [blank] Done looks like: [blank] I'm protecting [blank] while I do this When I directed plays while working full-time, I made a non-negotiable to do yoga every single day. It sounds backward to add something when you're slammed, but protecting that one thing let me do the work AND show up for my family. Step Two—Protect Your Lane: You need a container. Find 90-120 minutes this week (can be two blocks). Write your next three actions. Give yourself two buffers for when life breaks the plan. Start each session with a two-minute ramp (open a doc, set a timer, list your first lines). Step Three—Build Feedback: One signal that proves progress (draft sent, metric moved). One person or mirror (mentor, peer, dashboard). One question: What's the smallest adjustment that keeps this moving? Feedback isn't judgment. It's how you navigate and maintain momentum.   Your 7-Day Challenge Write your flow goal. Schedule two flow blocks (90-120 minutes total). Do one feedback check by day seven. The Boundary: Don't sacrifice yourself. If the only way to win is to become someone you don't like, the plan is wrong. Mentioned Cal Newport – "Deep Work" & "Slow Productivity" Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    14 min

  6. MAR 10

    Why Can't I Enjoy My Work? The Missing Piece Between Grind and Flow | Ep. 284

    What if the thing blocking your flow isn't lack of discipline, but it's lack of enjoyment? My husband, Ryan, and I sat down to talk about something that's been rattling around in my brain: why do some people experience flow for hours while others are grinding it out miserable? The answer? Enjoyment is actually a non-negotiable condition for flow, and yet we keep trying to brute-force our way through work without it. Here's what we got into: Flow needs clear goals, timely feedback, and matched challenge. But the missing piece everyone glosses over is enjoyment. You can't grind your way to three hours of flow. Time only disappears when you're actually enjoying what you're doing. I've been thinking a lot about Angela Duckworth's research on grit—passion plus perseverance. High performers genuinely love what they do. It's not just discipline. The enjoyment is what lets them persevere. The Automation Problem: When you automate tasks or build systems to make them easier, you reduce the skill required. Less skill = less challenge = no flow = no meaning. We have to be intentional about protecting the parts of work that actually matter. We talked about feedback in a way that shifted something for me. Masterful people notice things others miss—a chef tasting nuances, a speaker reading the room. But here's the tension: masters get MORE feedback, yet they have LESS self-consciousness about it. Your internal feedback loop works better than imagining what someone else will think. Collective Flow: One of my favorite things was communitas—group flow. Ryan gave this beautiful example of watching people at a club so in the moment with the music they didn't notice the outside world. It happens at concerts, opening nights, team games. Just don't put your phone on the table during a conversation—you've already broken the flow. We also landed on something cool about mastery: you can find novelty in something you've done a thousand times by noticing small nuances. A speaker gives the same speech hundreds of times but stays present. That's how mastery feels like flow. The Real Surprise: Work often provides better conditions for flow than leisure. Passive Netflix doesn't. But hobbies do—puzzles, exercise, knitting. Things with goals and feedback. That's why Ryan noticed he'd been doing a puzzle at my parents' house for an hour without realizing it. The Real Takeaway: Willpower gets you started. Enjoyment keeps you going. You might need to push through the first mile (like running), but once you hit flow, it should feel good. That's how you know it's working. That's how you actually sustain mastery long-term instead of burning out. Also: track where time disappears for you. Those are your flow zones. And in places where time crawls? That's a signal something's off—either increase the enjoyment or change the task. Mentioned: Mihaly Csikszentmihalyi – "Flow" & "Finding Flow" Angela Duckworth – "Grit" Johann Hari – "Stolen Focus" Joshua Becker – "Decluttered Faith" Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    40 min

  7. MAR 3

    Why Can't You Focus Anymore? The Neuroscience of Attention + How to Protect It | Ep. 283

    What if the real problem isn't your willpower, but it's your environment? Your attention isn't failing you. It's under assault. Today, we break down the neuroscience of flow, reveal why availability is the enemy of focus, and I teach you the 4-Layer Attention Protection Pyramid and the Flow Gate ritual you can use today. Flow Basics Flow = deep engagement that feels intrinsically rewarding Needs three things: clear goals, timely feedback, calibrated challenge Focus precedes flow, but not all focus is flow Why You Can't Focus Attention has three systems: alerting, orienting, executive control Context switching creates "attention residue"—part of your brain stays stuck on what you left Even small switches drain your working memory The Hidden Cost of Availability In high-pressure roles, you're tracking emotional labor, relational labor, leadership labor Availability kills flow. Flow needs protected internal space. Tele pressure = the internal urgency to respond quickly (especially for women) The 4-Layer Attention Protection Pyramid Layer 1: Reduce External Interruptions Layer 2: Reduce Voluntary Switching Layer 3: Design Tasks for Flow Layer 4: Measure Like a Scientist The Flow Gate Ritual Name your task in one sentence – "I'm drafting the first page" not "do work" Define done for this block – "When outline exists, I stop" not "forever" Choose your interruption policy (say it out loud) – "For 45 minutes, I'm not available to everything" Create a feedback loop – How will you know you're on track? (word count, timer, checklist) Establish a reentry phrase – When distracted, say: "Focus, focus, focus. Flow, flow, flow." Or use interstitial journaling 3 Big Takeaways  Your attention isn't broken—your environment is designed to break it Availability is incompatible with flow—protecting your attention isn't selfish Flow is how you remain yourself—it's self-preservation Mentioned Mihaly Csikszentmihalyi – "Flow: The Psychology of Optimal Experience" Johann Hari – "Stolen Focus" Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    20 min

  8. FEB 24

    Does Forgiveness Mean You Have to Reconcile? What Research Actually Says | Dr. Suzanne Freedman | Ep. 282

    Does forgiveness mean you have to reconcile with the person who hurt you? NO. And that misconception keeps so many people stuck. In this episode, I'm joined by Dr. Suzanne Freedman, professor of human development at UNI and leading researcher on the psychology of forgiveness with over 30 years of experience. We're untangling what forgiveness actually is, why acknowledging anger isn't a failure of forgiveness (it's often a prerequisite), and how forgiveness can restore agency, energy, and self-trust. Here's what we're covering: Why forgiveness ≠ reconciliation (forgiveness is an internal transformation) How women are socialized to suppress anger (and why that quietly impacts wellbeing and leadership) The 4-phase forgiveness process (it took incest survivors an average of 14.3 months—it's not overnight) Why you can forgive without an apology (and why waiting for one keeps you trapped) How carrying anger is like wearing a heavy backpack full of rocks Why seeing the "monster" as a whole human being is actually empowering The Big Misconceptions About Forgiveness: Myth 1: Forgiveness = Reconciliation NOPE. Forgiveness is an internal transformation. You can forgive someone and never speak to them again. Reconciliation requires the other person to change. Forgiveness doesn't. Myth 2: Anger = Failure to Forgive NOPE. Anger is a normal, natural response to being hurt. It's what you DO with anger that matters. Women are taught anger is "bad"—but anger is often the first step toward forgiveness. You can't gloss over pain and jump to "feeling good" toward someone. Those feelings will leak out in other ways. Myth 3: Just Say "I Forgive You" and You're Done NOPE. For deep hurts, forgiveness is a PROCESS. Dr. Friedman worked with 12 incest survivors—average time to forgive? 14.3 months. It's not one-and-done. Myth 4: You Need an Apology to Forgive NOPE. Waiting for an apology keeps YOU trapped. You're saying "I can't heal until I get something from the person who hurt me." That doesn't make sense. You can choose to forgive for YOUR wellbeing without ever receiving an apology. The 4-Phase Forgiveness Process: Phase 1: Uncovering (Dealing with Feelings)  Phase 2: Decision (Choosing to Forgive)  Phase 3: Work (Reframing & Compassion)  Phase 4: Deepening (Transformation)  The Empowerment Piece: Forgiveness gives you AGENCY. You don't have to treat someone the way they treated you. You don't have to wait for an apology. You don't have to reconcile. You get to CHOOSE what forgiveness looks like for you. Dr. Freedman's Wisdom: "Forgiveness is not weakness. It comes from recognizing you deserve to respect yourself and you don't want to carry anger around anymore." And: "No one wants to be judged for their worst offense." For Your Bold Goals: If you're carrying workplace hurt, childhood wounds, or broken trust, forgiveness isn't about letting someone off the hook. It's about giving YOURSELF permission to heal, to trust again, and to lead without that heavy backpack. Mentioned in this episode: Dr. Robert Enright: Forgiveness is a Choice Lewis Smedes: The Art of Forgiving Mark Brackett: Permission to Feel Violet Oaklander: Windows to Our Children Julius Lester  Connect with Dr. Suzanne Freedman: Email: freedman@uni.edu Google her name for published articles Connect with me: Email: support@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com LinkedIn: (I post most here!) www.linkedin.com/in/danielle-mcgeough-phd-🗓️-b673334 Ready to begin? Schedule a chat about Simply Bold at plangoalplan.com

    34 min
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** Top 1.5% Globally Ranked Podcast ** You know that feeling—when life looks full of achievement, but something inside still feels... off-script? Welcome to the Plan Goal Plan Podcast, where we turn planning and goal setting into a ritual of self-revelation and intentional living. I’m Danielle McGeough—professor, mom, recovering overachiever, and ritual nerd. After years of chasing big goals and crossing off endless to-do lists, I hit a milestone—and felt completely unmoored. That’s when I stopped planning to prove myself, and started planning to be myself. Each episode offers tools, insights, and rituals to help you: Set meaningful goals that reflect who you truly are Create intentional routines that support joy and purpose Turn everyday planning into a powerful personal growth practice Feel focused and fulfilled—without the burnout Whether you’re leading a team, managing a household, or navigating change, this podcast will help you reclaim your time, reimagine your goals, and build a life that feels lived-in—not just productive. Let’s plan a life that feels like yours—on purpose, with heart, and one gentle step at a time. Learn more: https://www.plangoalplan.com/ Email: support@plangoalplan.com LinkedIn: www.linkedin.com/in/danielle-mcgeough-phd-b673334

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