By Suzanne Hamil, LMSW/RSW We’ve talked about habits. We’ve talked about self-compassion. We’ve talked about momentum. We’ve talked about focus.   Now it’s time to talk about energy  - the fuel that makes all of that possible.   Think about it: you can have the clearest intentions, the strongest habits, and the sharpest focus…but if your energy is low, scattered, or constantly drained, nothing sticks. Momentum stalls. Goals fade. Motivation disappears.   Energy is your most v

By Suzanne Hamil, LMSW/RSW We often talk about habits, momentum, and intentions - but there’s one invisible force that determines whether all that effort actually pays off: your focus .   Think about it: every day, your mind is bombarded with notifications, thoughts, worries, and distractions. Your energy is limited. Your attention is precious. Yet, most of us scatter it everywhere, hoping something sticks.   Here’s the truth: your energy follows your attention.   Where you p

By Suzanne Hamil, LMSW/RSW The new year is here, and many of us are brimming with inspiration. We’ve set intentions. We’ve dreamed about what’s possible. We’ve imagined the version of ourselves that finally thrives.   But here’s the truth: motivation is fleeting. Motivation is a spark. Momentum is the fire. If you want 2026 to be extraordinary, you don’t wait for motivation - you build momentum.   Momentum starts small. It begins with one thought, one choice, one action  alig

By Suzanne Hamil, LMSW/RSW   As we close this year and look toward the next, many of us will make promises: I’m going to be healthier. I’m going to be calmer. I’m going to be more focused, more consistent, more aligned.   But before you start writing goals, I want to offer you something far more powerful than a resolution: an inner shift .   The truth is this - next year will not be different because the calendar changes. Next year will be different because you  change.   Ove

By Suzanne Hamil, LMSW/RSW We all want to change. We want better habits, stronger relationships, calmer minds, healthier lives. Often, we point the finger at motivation, willpower, or discipline when we struggle.   But what if the real barrier to change isn’t a lack of discipline…but a dysregulated nervous system?   What if your body has been working against  your goals, not because it’s broken, but because it’s trying to protect you?   Let’s talk about resilience - not the k

By Suzanne Hamil, LMSW/RSW   We often talk about transformation like it’s a force of will. Push harder. Do better. Be stronger. But what if the real engine of change isn’t pressure…it’s compassion?   What if the way you speak to yourself matters more than any plan, program, or habit you try to build?   Here’s the truth: no meaningful transformation happens in a hostile environment. Not in relationships. Not in communities. And especially not inside your own mind.   Self-compa

By Suzanne Hamil, LMSW/RSW What if I told you that the gap between where you are and who you want to become is smaller than you think? Not because change is easy, but because change is possible , predictable, and already wired into the way your brain works.   We often think we need a massive breakthrough to start new habits or release old ones. But the truth is this: transformation begins with one intentional moment. One new thought. One brave choice.   Let’s talk about how.

By Suzanne Hamil, LMSW/RSW Let’s start with a simple truth: Sometimes, the most powerful thing we can do for our mental health is also the simplest – to talk. But here’s what’s fascinating – therapy isn’t just talking about your problems.  It’s learning to talk your way through them. In today’s world, therapists often use something called an eclectic approach  – meaning they don’t rely on just one method or theory.They tailor therapy to fit you  – not the other way around. H

By Suzanne Hamil, LMSW/RSW Let me start with a simple truth: The most powerful conversations we ever have are the ones we have with ourselves. Every day, thousands of thoughts run through our minds – some helpful, some harsh. Most of us believe those thoughts without question. But what if the way we think about our lives is shaping the way we live  them? That’s where Cognitive Behavioral Therapy – or CBT – comes in. CBT is built on one key idea: our thoughts influence our em

By Suzanne Hamil, LMSW/RSW Last time, we talked about choosing gratitude, even when it’s hard. But today, I want to take that idea one step further. What if gratitude isn’t just something we feel  – but something we use ? What if gratitude could actually help us succeed, focus, and grow stronger in every part of life? Gratitude isn’t just an emotion – it’s a mindset. When practiced intentionally, it becomes one of the most powerful tools for personal success. Here’s what we k

By Suzanne Hamil, LMSW/RSW With Thanksgiving around the corner, we’re surrounded by reminders to “be thankful.” It’s written on mugs, stitched on pillows, and said around dinner tables. But let’s be honest – sometimes that’s easier said than done. Gratitude feels effortless when life is smooth, when the people we love are near, when our plans are unfolding just right. But what about the years when the seat at the table is empty? When things didn’t turn out the way we hoped? W

By Suzanne Hamil, LMSW/RSW   Every year, millions of us set goals that we truly believe will change our lives - to get healthier, more grounded, more focused, or simply…more ourselves.   But too often, we quit before the magic happens - not because we lack willpower, but because we underestimate the power of small wins.   Let me tell you something I’ve learned: small wins compound faster than you think.   When I first started focusing on daily movement, mindfulness, and self-

By Suzanne Hamil, LMSW/RSW I’m sure the thought has crossed your mind more than once: giving up on something. Not because you didn’t care…but because you were tired – tired of trying, tired of hoping, tired of feeling like you were always starting over. It’s the quiet kind of giving up that doesn’t happen all at once, but little by little. Then something unexpected happens when you decide not to give up – when you say to yourself, “Maybe I’ll just try one more time.”   When

By Suzanne Hamil, LMSW/RSW Imagine waking up, reaching for your phone, and before your eyes open fully, you’ve already scrolled. You see...

By Suzanne Hamil, LMSW/RSW As a Behavior Therapist, I’ve seen firsthand how deeply connected our mind, body, and soul really are....

By Suzanne Hamil, LMSW/RSW Everybody wants a million dollars. I mean - who wouldn’t, right? A million dollars would change your life....

By Suzanne Hamil, LMSW/RSW If you walk into my garage, you’ll see a dusty box of old trophies. Softball. Basketball. Volleyball. The...

By Suzanne Hamil, LMSW/RSW Imagine this: you’re at a dinner party. The food smells amazing, the conversation is flowing - then someone...

By Suzanne Hamil, LMSW/RSW Have you ever been cut off in traffic and suddenly felt your whole-body tense up - your heart racing, your jaw...

By Suzanne Hamil, LMSW/RSW Last time, we talked about the power of saying no - about protecting your energy, setting boundaries, and...