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Grow the Good

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Sonya Looney

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.

#447

The Science of Brain Fatigue: How to Balance Ambition, Recovery, and Life Transitions with Scott Fre...

Why do we sometimes feel mentally exhausted even when our bodies are rested? I’m your host... more

11 Dec 2025

1 HR 04 MINS

1:04:59

11 Dec 2025

#446

Building Stronger, Deeper Relationships with Suzie Pileggi Pawelski

What makes relationships truly thrive, not just survive? In this episode of Grow the Good,... more

20 Nov 2025

1 HR 04 MINS

1:04:59

20 Nov 2025

#445

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 l... more

13 Nov 2025

28 MINS

28:15

13 Nov 2025

#444

Mindfulness in Action: 10 Min Meditation for Cycling | REPLAY

Bringing meditation into daily life is a different beast. Today’s moving meditation will b... more

06 Nov 2025

11 MINS

11:51

06 Nov 2025

#443

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. Nic... more

30 Oct 2025

1 HR 04 MINS

1:04:59

30 Oct 2025

#442

How to Be a Better Communicator | REPLAY

THIS EPISODE IS A GROW THE GOOD REPLAY // I'll let you in on a secret: communication is n... more

09 Oct 2025

30 MINS

30:01

09 Oct 2025

#441

A Moving Meditation for Your Next Ride | REPLAY

GROW THE GOOD REPLAY // Though mental well-being is the cornerstone of high-performance, ... more

02 Oct 2025

10 MINS

10:16

02 Oct 2025

#440

Embracing Life Transitions with Grace and Self-Compassion with Ilene Schaffer

Transitions are inevitable. Whether it’s becoming a parent, shifting careers, retiring, or... more

18 Sep 2025

1 HR 04 MINS

1:04:59

18 Sep 2025

#439

Perfectionism, Purpose, and Letting Go | Sonya Looney on The Travis Macy Show

On this special crossover episode of Grow the Good, I'm resharing a conversation with Tra... more

12 Sep 2025

57 MINS

57:30

12 Sep 2025

#438

Validation: The Communication Skill That Can Transform Your Relationships with Dr. Caroline Fleck

Validation is more than just nodding along. It’s the foundation of healthy communication, ... more

21 Aug 2025

1 HR 01 MINS

1:01:53

21 Aug 2025

#437

The Mattering Mindset: How to Feel Valued and Add Value | The Mental Training Lab with Pete Kadushin

Have you ever achieved a big goal, only to feel something was missing afterward? Or wonder... more

07 Aug 2025

15 MINS

15:46

07 Aug 2025

#436

Regenerating Our World with Positive Psychology: Insights from IPPA Brisbane 2025

I just got back from the International Positive Psychology Association World Congress in B... more

17 Jul 2025

47 MINS

47:53

17 Jul 2025

#435

Why Pursuing a Psychologically Rich Life Beats Chasing Happiness with Dr. Shige Oishi

What does it really mean to live a rich life? Today’s guest, Dr. Shige Oishi, challenges w... more

10 Jul 2025

1 HR 00 MINS

1:00:16

10 Jul 2025

#434

Mindfulness in Action: How to Combat Self-Criticism

Today, I’m taking you along a trail ride, not just through the physical landscapes but thr... more

03 Jul 2025

21 MINS

21:28

03 Jul 2025

#433

Flourish FM: Resilience, Performance and Growing the Good, with Sonya Looney

Can you chase high performance and well-being without burning out? In this special crossov... more

19 Jun 2025

50 MINS

50:12

19 Jun 2025

#432

Redefining Exercise: How Flexible Movement Boosts Vitality and Joy with Katy Bowman & Diana Hill

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being?... more

12 Jun 2025

1 HR 05 MINS

1:05:57

12 Jun 2025

#431

Mindfulness in Action: Slowing Down the Rush

Lately, I've been grappling with motivation—questioning what to share, how to show up auth... more

05 Jun 2025

23 MINS

23:44

05 Jun 2025

#430

Why Feeling Valued Matters: Creating a Culture of Significance with Zach Mercurio

Ever wonder why feeling valued and significant at work (and in life!) matters so much? Thi... more

15 May 2025

1 HR 04 MINS

1:04:59

15 May 2025

#429

The Power of Connection: Why Friendship Matters More Than You Think

We all crave connection—but in the busy shuffle of adult life, it’s easy to lose touch wit... more

08 May 2025

19 MINS

19:23

08 May 2025

#428

Mind-Body Mastery: Building Resilience, Flow, and Confidence with Pete Kadushin

How do you truly unlock your potential—not just in sport, but in life? In this episode of ... more

01 May 2025

1 HR 00 MINS

1:00:56

01 May 2025

#427

Meaningful Work Matters featuring Sonya Looney

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andre... more

17 Apr 2025

48 MINS

48:12

17 Apr 2025

#426

Mindfulness in Action: How to Regulate Your Emotions for Resilience and Performance

Have you ever found yourself overcome by emotions—whether excitement at a race start, stre... more

10 Apr 2025

32 MINS

32:57

10 Apr 2025

#425

Finding Meaningful Work with Tamara Myles and Wes Adams: The 3 C's to Thrive in Your Career

What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my f... more

03 Apr 2025

57 MINS

57:10

03 Apr 2025

#424

Embracing Uncertainty, Rejection, and the Power of Your Story with Capella Fahoome

How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, ... more

20 Mar 2025

58 MINS

58:51

20 Mar 2025

#423

Clarity, Belonging, and the How to Win the Inside Game with Steve Magness

What does it really take to thrive in today’s world? Dive into this compelling conversatio... more

06 Mar 2025

1 HR 01 MINS

1:01:51

06 Mar 2025

#422

Practice: Moving Toward Contentment in the Chaos

In this reflective moving meditation, I am taking us on a trail ride through the serene gr... more

27 Feb 2025

25 MINS

25:29

27 Feb 2025

#421

The Mental Reset: How to Break Free from Rumination and Overthinking

We've all been there - stuck in a thought loop about an experience, interaction, or feelin... more

13 Feb 2025

53 MINS

53:59

13 Feb 2025

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#447

The Science of Brain Fatigue: How to Balance Ambition, Recovery, and Life Transitions with Scott Fre...

#446

Building Stronger, Deeper Relationships with Suzie Pileggi Pawelski

#445

Finding the Courage to Put it All Out There

#444

Mindfulness in Action: 10 Min Meditation for Cycling | REPLAY

#443

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

#442

How to Be a Better Communicator | REPLAY

#441

A Moving Meditation for Your Next Ride | REPLAY

#440

Embracing Life Transitions with Grace and Self-Compassion with Ilene Schaffer

#439

Perfectionism, Purpose, and Letting Go | Sonya Looney on The Travis Macy Show

#438

Validation: The Communication Skill That Can Transform Your Relationships with Dr. Caroline Fleck

#437

The Mattering Mindset: How to Feel Valued and Add Value | The Mental Training Lab with Pete Kadushin

#436

Regenerating Our World with Positive Psychology: Insights from IPPA Brisbane 2025

#435

Why Pursuing a Psychologically Rich Life Beats Chasing Happiness with Dr. Shige Oishi

#434

Mindfulness in Action: How to Combat Self-Criticism

#433

Flourish FM: Resilience, Performance and Growing the Good, with Sonya Looney

#432

Redefining Exercise: How Flexible Movement Boosts Vitality and Joy with Katy Bowman & Diana Hill

#431

Mindfulness in Action: Slowing Down the Rush

#430

Why Feeling Valued Matters: Creating a Culture of Significance with Zach Mercurio

#429

The Power of Connection: Why Friendship Matters More Than You Think

#428

Mind-Body Mastery: Building Resilience, Flow, and Confidence with Pete Kadushin

#427

Meaningful Work Matters featuring Sonya Looney

#426

Mindfulness in Action: How to Regulate Your Emotions for Resilience and Performance

#425

Finding Meaningful Work with Tamara Myles and Wes Adams: The 3 C's to Thrive in Your Career

#424

Embracing Uncertainty, Rejection, and the Power of Your Story with Capella Fahoome

#423

Clarity, Belonging, and the How to Win the Inside Game with Steve Magness

#422

Practice: Moving Toward Contentment in the Chaos

#421

The Mental Reset: How to Break Free from Rumination and Overthinking