Mental Health Bites with Dr. Judy Ho

From chatbots that act as friends to virtual partners that say “I love you,” artificial intelligence is quickly weaving itself into the fabric of our emotional lives.The big question is: What does this mean for our relationships, for attachment, and for the way we understand intimacy itself?In the last few years, AI companions have exploded in popularity. Apps like Replika let people design an AI “friend” or even a romantic partner. There are platforms that advertise AI girlfriends, boyfriends, or companions who will be available 24/7, never judge you, and always give you validation.At first glance, this might seem harmless or even fun. But psychology tells us something important: we form attachments not just with people, but with anything that feels responsive and safe. That’s the foundation of attachment theory, which suggests that our earliest experiences with caregivers create patterns that shape how we connect to others as adults.In this piece, we will explore how your attachment style shapes the way you connect with technology and what that means for your relationships. For a deeper dive, you can listen to the latest episode of Mental Health Bites here or on Apple Podcasts. You can also find more short clips and helpful tips at my YouTube channel.Let’s dive in.AI and AttachmentDifferent attachment styles may actually predict who is most drawn to AI relationships:* Anxiously attached individuals (those who fear abandonment) might love AI because it’s endlessly available. No unanswered texts, no “ghosting,” no risk of rejection.* Avoidantly attached individuals (those who fear too much closeness) might find AI appealing because it offers a sense of connection without the vulnerability or demands of a real partner.* And people with secure attachment may be curious about AI, but less likely to substitute it for real human relationships.These views are reflected in current research.A national study from the Kinsey Institute found that 61% of singles consider sexting or falling in love with an AI to be “cheating.” That tells us something important: people view AI connections as real enough to threaten actual relationships.And yet, millions of people download these apps, with some even reporting that their AI “saved their life.”My take: It’s not automatically harmful, but it can’t replace the richness of human relationships.A Reality Check Ritual for AI and AttachmentThis small exercise helps you stay grounded. The next time you interact with an AI chatbot, companion, or assistant, pause for a moment and ask yourself three quick questions:* What am I getting from this emotionally? Is it comfort, validation, or distraction?* Could I seek at least one of these needs from a human today? Maybe reaching out to a friend, a family member, or even just chatting with a coworker.* How can I use this interaction as practice for secure attachment? For example, if the AI validates you instantly, remind yourself: In real life, people need time to respond, and that doesn’t mean they don’t care.You can enjoy the benefits of AI while remembering that real intimacy comes from the unpredictable, sometimes challenging, but deeply rewarding connections with other humans.You’ve got this!If this piece resonated with you, I’d love for you to share it with someone who might need to hear it. If you’d like access to even more resources, private Q&As, and my entire back catalogue of techniques and tools, I encourage you to check out my paid subscriber option.Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor’s degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA’s Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

Your body runs on clocks.Some are daily (your 24-hour circadian rhythm) while others are seasonal, shaped by changes in daylight length, temperature, and routine.Those clocks tug on neurotransmitters, hormones, sleep timing, immune activity, and even how quickly your brain’s alarm system fires.That’s why the texture of anxiety can change by month or light level, not just by stress load.In this piece, we’ll explore the seasons of your nervous system, and how you can identify these patterns and use them to your advantage. For a deeper dive, you can listen to the latest episode of Mental Health Bites here on Substack or on Apple Podcasts. You can also find more short clips and helpful tips at my YouTube channel.Let’s jump in!Why Your Nervous System Has SeasonsIn healthy humans, the brain’s serotonin transporter (the protein that clears serotonin from synapses) tends to be higher in fall and winter. This corresponds to lower serotonin availability in the brain.Many people don’t feel “sad” so much as “keyed up,” more jittery, or more prone to rumination when daylight drops; that can be a serotonin story as much as a mood story.At the same time, melatonin rhythms shift later in winter by roughly half an hour on average, this adds grogginess in the morning and a “wired-but-tired” feeling at night. If your work and parenting schedule doesn’t budge, that small delay can magnify anxiety simply because your body and calendar are moving out of sync.Stress Hormones Have Seasons TooLarge datasets suggest measurable seasonal variation in cortisol. Though not every study agrees on the exact timing, many show higher levels in cooler, darker months.What matters clinically is that your baseline arousal can drift with the season even if nothing “bad” is happening, which makes everyday bumps feel larger.One more piece to remember is that your immune system cycles across the year, with winter-weighted increases in inflammatory signaling for many people. Because inflammation can heighten threat sensitivity and interoceptive “noise,” winter tends to be a period when somatic anxiety (heart-pounding, tight chest, air hunger) shows up more readily.Practical Tip: Map Your Anxiety SeasonsWhen you put all this together, you get the central idea: Your anxiety isn’t random and it isn’t a personal failing;iIt’s often a mismatch problem, your biology shifting with the season while your routines stay fixed.The fix is timing the right supports and challenges to the right season, much like athletes periodize training for peak performance and recovery. I suggest you think of it as though you are building your own Anxiety Season Map. To do this, you don’t need an app or a graph. All you need is a notes app or paper.* Take a 60-second daily snapshot. Every evening, jot down for quick items: “Anxiety today: __/10.” // “Sleep: ____ hours; bedtime/waketime.” // “Daylight outside: about __ minutes.” // “Notables: work load high/medium/low; allergies yes/no; hormones or cycle notes if relevant.” (Keep this under a minute so you’ll actually do it.)* Do a 5-minute weekly review. Once a week, skim your notes and answer three questions out loud: When did anxiety tick up? What changed in light, sleep, or schedule before that? What helped on better days? Circle any repeating duo, like “low daylight + later bedtime = higher anxiety.”* Mark your “yellow” and “red” months. Looking back 4–8 weeks, or using your memory for last year, label months as: Green (baseline resilience), Yellow (you trend a little more anxious), Red (you reliably spike). If you’re unsure, pick the two months you suspect are hardest and treat them as red for a trial season.* Pre-load supports two weeks early. Create a two-week runway before each yellow/red month. Choose two of these guardrails and commit. Morning light: get outside within an hour of waking for 10–20 minutes, eyes in daylight (no sunglasses if comfortable). // Sleep guardrails: fixed wake time (±30 min), dim lights/screens an hour before bed. // Movement minimum: 20 minutes of any movement daily. // Social anchor: schedule two supportive check-ins per week. // Exposure “maintenance”: 10 minutes, 3 days a week, of a mild exposure relevant to your anxiety (e.g., a short drive on a route that makes you uneasy; sending one imperfect email). // Say it like a rule: “Starting September 15th, morning light + fixed wake time for 14 days.”* Time your challenges to your season. Use Green months for bigger pushes (harder exposures, presentations, crowded drives) because your baseline is steadier. In Yellow, keep momentum with small reps and more recovery. In Red, simplify: protect sleep, keep morning light, and downshift exposures to maintenance so you don’t disappear from the ladder. If an unexpected spike hits, use a 90-second reset: lengthen your exhale, do a quick 5-4-3-2-1 grounding, and then take the smallest action toward your value—send the message, step outside, start the drive timer. The goal isn’t perfect calm; it’s staying in motion in a way that respects your biology. * Close the loop every quarter. Glance at your notes, update your color map, and adjust the two-week runways. In one season you’ll know your pattern; in two, you’ll be steering into it.When you honor the clocks inside you (light, sleep, hormones, immune signals) you stop fighting the tide and start surfing it.If this helps, I encourage you to subscribe, leave a review, and share it with someone who gets “seasonal jitters.” For extra tools and the Anxiety Season Map checklist, head to my Substack at drjudyho.substack.com.If you’d like access to even more resources, private Q&As, and access to my entire back catalogue of techniques and tools, check out my paid subscriber option.Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

Whether you panic at the thought of public speaking, dread the sight of spiders, or feel irrationally nervous in a crowd, phobias can quietly shape our choices and our lives. They’re something that almost everyone has experienced at some point in their lives. These fears can feel embarrassing, especially when they seem “silly” or hard to explain to others. The truth, however, is that phobias are more common (and more treatable) than you might think.A phobia is more than a fear. Phobias are intense, persistent, and irrational fears of specific objects, situations, or activities that provoke an immediate anxiety response, which can often lead to avoidant behavior. They’re patterns that your brain learned to protect you. The beautiful thing about this is that your brain can learn something new. With compassion, evidence-based tools, and support, you can absolutely move past your phobias and regain control of your life.For a deeper dive, you can listen to the latest episode of Mental Health Bites here on Substack or on Apple Podcasts. You can also find more short clips and helpful tips at my YouTube channel. Why Phobias Form (and What They Really Are)According to the National Institute of Mental Health, more than 1 in 10 adults in the U.S. will experience a specific phobia at some point in their lives. There are several mechanisms from which phobias can emerge.* Trauma and direct negative experience. A person might develop a fear of driving after being in a serious car accident. This is what we call classical conditioning, which is when the brain pairs the traumatic experience with the activity or object and registers it as dangerous.* Observational learning. This is especially common in childhood. If a parent screams every time they see a spider, a child may learn that spiders are terrifying even if they’ve never been harmed by one. We internalize those fear responses, often unconsciously.* Avoidance reinforces fear. The more you avoid the thing that scares you, the more your brain is tricked into the belief that it must truly be dangerous. That sense of relief you get from avoidance—say, if you cancel a flight or skip a crowded party—acts like a reward which solidifies the fear pathway in your brain. (In psychology, we call this negative reinforcement.)* Evolutionary psychology plays a role. Some researchers, like Martin Seligman, suggest that we’re biologically prepared to fear things that once posed survival threats. So even if you’ve never been bitten by a snake or fallen from a cliff, your nervous system might still go into high alert in those situations.The Most Common and Uncommon PhobiasI’m going to share with you an exercise you can use to work through phobias, but first I want to break down some of the most common and uncommon ones, and what they actually look like in real life.* Social Phobia, also known as Social Anxiety Disorder, is a fear of judgment, embarrassment, or rejection in social or performance situations. This could be giving a presentation, eating in public, or even making small talk, where the fear of humiliation becomes so intense that the person avoids social settings altogether.* Agoraphobia is the fear of situations where escape might feel difficult (or help unavailable). This is especially true if a panic attack might occur. Agoraphobia is often misunderstood as a fear of “open spaces,” but it can also include fear of public transportation, large crowds, or even being outside alone.* Claustrophobia is the fear of enclosed spaces, such as elevators, small rooms without windows, or even crowded trains. The fear can trigger panic symptoms, such as a racing heart, breathlessness, or dizziness, because the person feels trapped and unable to escape.* Acrophobia is the fear of heights. This can occur when someone stands on a balcony, crosses a bridge, or even watches videos of high places. Anxiety that stems from acrophobia isn’t always about falling; it’s often about the overwhelming sense of danger and disorientation that accompanies it.* Emetophobia is a lesser-discussed but very common phobia—the intense fear of vomiting. People with emetophobia often avoid certain foods, social gatherings, or public transportation, just in case they (or someone else) gets sick.* Trypanophobia is the fear of needles or injections. While many people feel uneasy around needles, this phobia can prevent people from receiving necessary medical care, vaccines, or blood tests, out of overwhelming fear or fainting responses.* Arachnophobia is the fear of spiders. While some evolutionary theories suggest this fear is rooted in survival instincts, for many people, even seeing a photo of a spider can lead to intense panic.* Aviophobia, or fear of flying, is a fear not only of the flight itself but often of the lack of control, turbulence, or the idea of being far from help while in the air.Now let’s talk about a few lesser-known phobias that may surprise you but are very real and valid.* Nomophobia is the fear of being without your phone or losing signal. With the rise of constant digital connection, this fear has become increasingly common. It is often tied to anxiety around being unreachable or losing access to vital information.* Trypophobia is the aversion or fear of clustered holes or repetitive patterns, like a lotus pod or honeycomb. For many people, these patterns trigger a visceral reaction, even nausea or itching.* Pogonophobia is the fear of beards. This can be triggered by negative associations, cultural factors, or sensory discomfort, like the texture or unpredictability of facial hair.* Ablutophobia is the fear of bathing or cleaning oneself. While rare and more commonly seen in children, this phobia can be connected to trauma, sensory processing issues, or OCD-related fears.* Chirophobia is the fear of hands, either one’s own or others’. This can stem from sensory issues, past injury, or symbolic associations tied to touch, boundaries, or vulnerability.Even if some of these sound unusual, remember: Your brain doesn’t distinguish between "rational" and "irrational." If it perceives danger, it reacts. Your goal should not be to mock the fear, but to understand it and treat it compassionately.How to Know if It’s a Phobia, and What You Can Do About ItBefore we get into how to work with phobias, it’s worth asking: How do you know if what you’re feeling is a true phobia—or just a normal fear?Here are a few ways to tell the difference:* Intensity. A phobia is more than discomfort. A phobia is a strong, disproportionate fear response that often leads to panic symptoms, such as a racing heart, sweating, dizziness, shortness of breath.* Avoidance. If you're going out of your way to avoid a situation, object, or place, and that avoidance is limiting your life, that's a sign it may be a phobia.* Interference. Is the fear affecting your daily functioning, relationships, or career? For instance, refusing a job because it involves flying, or avoiding medical care due to needle fears.* Duration. True phobias tend to be persistent (lasting six months or longer) and don’t fade with logic or reassurance alone.If you recognize yourself in some of these patterns, you’re not alone. And there are evidence-based ways you can treat it.Practical Tip: Exposure LadderOne of the most effective tools from Cognitive Behavioral Therapy (CBT) is called an Exposure Ladder. It’s a wonderful tool and one of the first I ever learned during my doctoral program training. In fact, I had a minor fear of heights myself years ago, which I overcame by taking up trapeze classes (yes, that’s me here in these photos). I did a rapid exposure ladder (sometimes called flooding) by showing up at a trapeze class and just throwing myself into it. I ended up falling in love with the flying trapeze and it’s one of my favorite hobbies.💡Pro tip: I created a printable bonus workbook just for paid subscribers to help you put this into action.It’s called The Phobia Reset Toolkit and includes a step-by-step Exposure Ladder template, guided anxiety rating scale, and the exact relaxation techniques to use at each step—so you’re not just learning about phobias, you’re working through them with support.➕ Already a paid subscriber? This is coming straight to your inbox this Friday!➕ Not yet? [Upgrade now] and get immediate access to the toolkit and all past mental health bonuses.An Exposure Ladder (also known as a fear ladder) is exactly what it sounds like: a step-by-step sequence that gradually exposes you to the feared situation. It starts with the least scary piece and then builds up over time. The goal is to desensitize your fear response, reduce avoidance, and help your brain re-learn that the situation is safe.Step 1: Build your ladderList situations related to your phobia that range from mildly stressful to intensely distressing. Rank them from easiest to hardest. This becomes your exposure ladder.Let’s say you’re working on a fear of flying. Here’s how a basic exposure ladder might look:* Start by looking at photos of airplanes.* Watch videos of planes taking off and landing.* Listen to airplane cabin sounds while sitting comfortably at home.* Drive past the airport or walk inside the terminal.* Sit in a grounded plane or a flight simulator.* Book a short, supported flight and practice coping strategies.* Fly solo, maybe even journal during the trip to reflect on your progress.The key is to move to the next rung only once the current one feels manageable. You don’t need to rush. This gradual exposure rewires the brain’s threat detection system, building confidence and reducing panic over time.You can build your own ladder with the support of a therapist, or start by journaling situations related to your fear and rating them from 0 to 10 in terms of anxiety. That becomes your roadmap.Step 2: Rate the anxietyFor each rung, ask yourself: On a scale of 1 to 10, how anxious does this make me feel right now? This helps you track progress and keep the experience measurable.Step 3: Regulate your nervous systemBefore, during, and after each exposure step, practice a relaxation strategy to bring the anxiety down to a manageable level, ideally a 3 or lower out of 10. This might include:* Deep breathing. Try box breathing (inhale 4, hold 4, exhale 4, hold 4).* Grounding through your senses. Hold a comforting object, sip tea, or listen to calming sounds.* Positive self-talk. Use affirmations like I can do hard things or This fear is temporary.Only when that exposure step consistently feels manageable (rated at a 3 or lower) do you move up to the next rung. This gradual process helps re-train your brain to disconfirm the belief that the situation is dangerous. Over time, your anxiety response fades and your confidence grows.Facing Your Fears Doesn’t Mean to “Tough It Out”This is important to remember. The way you face your fears is my working with your nervous system, step by step, to reclaim freedom.So, take a deep breath. You’ve got this.If this piece resonated with you, I’d love for you to share it with someone who might need to hear it. Subscribe to Mental Health Bites, leave a review if you found it helpful, and join me over at my Substack for free resources and tools to support your mental wellness journey.If you’d like access to even more resources, private Q&As, and access to my entire back catalogue of techniques and tools, check out my paid subscriber option. Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

So you have a big and inspiring goal, one for the ages. Maybe you want to write a book, start your own business, move to a new city, or change your career. But instead of taking action, you stay busy with lower-stakes tasks, telling yourself you’ll start "once things settle down" or "when I feel ready."But what if “ready” never seems to come? How do you know if you’ve stretched the preparation phase so far you’re full on procrastinating on your dreams? Here are some clues: * You spend more time planning, researching, or tweaking than actually doing. * You keep refining your website, rewriting your business plan, or outlining chapter after chapter but you never hit publish.* You need to watch just one more YouTube video, and then you’ll finally figure out the perfect workout plan.You get the picture. This pattern often feels safe, but it’s actually self-sabotage.Here we’re going to explore self-sabotage, and how you can break free from it. For a deeper dive, you can listen to the latest episode of Mental Health Bites here on Substack or Apple Podcasts. You can also look for more short videos and insights at my YouTube channel.Let’s dive into what procrastination is, why you do it, and how to stop the sabotage and start living your dreams. Procrastination Regulation: The Science of Why we Shy AwayWhen we put things off, we often then take ourselves to task for perceived laziness. But procrastination isn’t laziness; it’s a problem of emotional regulation. In the book The Procrastination Equation by Dr. Piers Steel, he shares research which argues that procrastination is about avoiding negative emotions like fear of failure, fear of judgment, and self-doubt.As you begin to think—and maybe stress—about a highly coveted goal, your brain’s limbic system (which handles emotion and survival instincts) kicks in and hijacks your prefrontal cortex (the part responsible for planning and rational decision-making). When faced with a big, meaningful goal, your brain perceives risk and discomfort, and instinctively seeks immediate relief. That’s why you suddenly decide to clean your entire closet instead of working on your dream; it feels soothing in the short term but keeps you stuck long-term.High Achievers Also Hide: How the Successful Feel about ProcrastinationThink those with high success and prolific output are immune to the procrastination equation? Think again. Shonda Rhimes, creator of hit shows from Grey’s Anatomy to How to Get Away with Murder, wrote in her book Year of Yes that she avoided taking big creative and personal risks for years out of fear — until she decided to start saying “yes” to opportunities that scared her. She explained that the fear never went away, rather she just made a decision to say yes to projects without the psychological safety of feeling ready. Remember that procrastination isn’t a personal flaw; it’s a protective pattern. And it’s one we can overcome.The Roots of Procrastination: How Early Patterns Spring Us Forward or Set Us BackOur early relationships shape how we handle setbacks and risks. If you learned that mistakes led to punishment or withdrawal of love, you might now avoid big goals to protect yourself from that emotional pain. Anxious attachment styles might obsessively prepare and seek reassurance, never feeling ready. Avoidant styles might disengage completely to avoid vulnerability.These approaches were probably beneficially adaptive if as children the risks of mistakes or revealing vulnerability were genuinely high. But as adults with goals and dreams, we have to find ways to accept that risk is an inherent aspect of reaching for anything worthwhile. Whether it’s an artistic aspiration, a higher paying job, or making a commitment like a marriage, we have to accept the prospect of failure exists. The way forward is not to look for a risk-free path, but a protocol to propel us forward regardless of our fear. How to Get Unstuck: The Micro-Win Momentum PlanSo what procedures can we put in place when our internal motivation is hijacked by fear circuitry? One way is by breaking down your big, weighty goals, into small, achievable wins. This way, you avoid overwhelm and can use the momentum of each smaller win to propel you forward. To begin, define your big dream clearly. Write it out, confining it to one, bold sentence: I want to start a podcast about mental wellness or I want to write and publish my first novel.Next, break that big dream into micro-wins, wins that are so small they seem almost silly. Not "write a chapter," but "write one paragraph."Not "launch the business," but "brainstorm three possible names." You want them to be so easy you can’t find an excuse not to be able to do them. Now, put into practice the “implementation intention” strategy. Research by Dr. Peter Gollwitzer of NYU into the science of goals has shown that when you specify when and where you’ll take an action, you’re far more likely to follow through. For example, instead of setting a goal “to write tomorrow,” instead set “tomorrow at 9 a.m., in my kitchen, I will write one paragraph." Leave no room for excuses.Once you have achieved the first goal, track it and celebrate! Use a sticky note on your mirror, a checkmark on a whiteboard, or a simple app. Every completed micro-win activates the release of dopamine in your brain, reinforcing action over avoidance. It gives your brain the literal psychological “juice” to keep going. Finally, make sure to share your wins with a supportive person. Tell a friend, coach, or online community, just make sure it’s someone who matters to you, and who will genuinely be happy for your success. Accountability amplifies momentum.Starting small shifts your brain from fear to action. Over time, micro-wins compound into massive progress. And each win tells you on the other side of procrastination is success. Your dreams are not meant to stay on a shelf for “someday.” You deserve to live them now.What tricks do you use to get yourself unstuck? I’d love to know. And if you found this helpful, please share it with someone you think would enjoy this read.If you’d like access to even more resources, private Q&As, and access to my entire back catalogue of techniques and tools, check out my paid subscriber option.Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

We live in a world obsessed with the idea of finding your one true purpose. You know the story: you’re supposed to discover that one big calling — the singular passion that defines you now and forever.It’s everywhere — in self-help books, social media quotes, graduation speeches. “Find your passion.” “Live your calling.” “Do what you were born to do.”But today, I want to challenge that myth.What if we’re not meant to have just one calling?What if the belief in a singular purpose is actually preventing us from embracing all the beautiful, messy, evolving parts of ourselves?Let’s talk about a more expansive — and natural — way to think about purpose. For a deeper dive, you can listen to the latest episode of Mental Health Bites here on substack or Apple Podcasts. You can also look for more short videos and insights at my YouTube channel.Where Did the “One True Purpose” Myth Come From?Modern Western culture tells us that happiness and success depend on identifying a single, unwavering life purpose — one that stays static across your lifespan. The rise of individualism and hustle culture only intensified this narrative: that you must discover and relentlessly pursue your “calling” or risk falling behind.But historically, purpose wasn’t framed that way.In most cultures, people took on many roles across their lifetime — hunter, gatherer, caregiver, healer, teacher. Identity was shaped by community and necessity, not a single internalized mission.Your sense of purpose evolved depending on your season of life, your environment, and your relationships. It was fluid — not fixed.The Psychological Cost of the “One True Purpose” MythWhile the idea of having a calling can be inspiring for some, for many it becomes a source of pressure, shame, and paralysis.People who strongly believe in a singular life purpose often experience higher distress when they can’t identify it. They may feel anxious, stuck, or like they’re falling behind everyone else.Psychologists have even coined the term “purpose anxiety” — the stress, shame, and indecision people feel when they believe they’re supposed to have one true purpose... and haven’t found it.This mindset can narrow your vision and discourage you from trying new things. You may avoid exploring your interests because they don’t feel “big enough” or “on track.” You might fear wasting time, making the wrong choice, or not looking committed enough.But here’s the truth: experimentation is one of the best ways to grow. And you don’t have to choose just one thing to be successful.The Power of Being a MultipotentialiteThere’s a term for people who thrive by following multiple interests and evolving callings: multipotentialite.Popularized by writer Emilie Wapnick, a multipotentialite is someone who has many passions, creative pursuits, and areas of curiosity over their lifetime.Instead of focusing on a single “purpose,” multipotentialites weave their experiences together to create something entirely unique.They don’t follow a straight line — they build a tapestry.Let’s look at a few real-life examples:* Oprah Winfrey started as a local news anchor, then became a talk show host, producer, actress, author, and philanthropist.* Donald Glover (Childish Gambino) is an actor, writer, musician, comedian, and director.* Maya Angelou was a poet, singer, dancer, professor, civil rights activist, and memoirist.* Even Steve Jobs, who dropped out of college and took a calligraphy class for fun, ended up using that exact inspiration to revolutionize design at Apple.None of these individuals had just one purpose. They evolved, experimented, and created extraordinary impact by following their curiosity — not a predetermined path.Purpose Isn’t a Star — It’s the Whole SkyPurpose doesn’t need to be rigid or all-consuming.It can be a series of meaningful callings, each building on the last.Your purpose is not a single star — it’s the entire night sky.Instead of asking “What’s my one purpose?”, try asking:✨ What excites me right now?✨ What lights me up?✨ What’s one small step I can take toward that interest today?These questions help you connect with your evolving sense of meaning — and bring your purpose constellation into view.The Purpose Constellation ExerciseThis is one of my favorite tools to help people reconnect with their passions — especially if they’ve been feeling stuck or uncertain.It’s called the Purpose Constellation Exercise, and it helps you visualize how your multiple interests, strengths, and experiences are connected.Here’s how to do it:1. List Your Passions.Write down all the activities, projects, and interests that make you feel alive. Nothing is too small, weird, or “off track.”2. Say Why Each Passion Matters.Next to each one, write down why it matters to you. Does it fulfill a need for creativity? Connection? Freedom? Problem-solving? Service?3. Put Yourself at the Center.Draw a large circle labeled “Me” in the center of a blank page. Place your passions around it like stars.4. Identify Connections.Draw lines between passions that fulfill similar “whys.” Do multiple interests connect to helping others? Building things? Creating beauty?5. Reflect on What You See.You’ll start to notice patterns. Are there passions you’ve been neglecting? Interests that intersect in surprising ways? Are there themes — like storytelling, leadership, curiosity — that pop up again and again?This is your constellation.It’s uniquely yours.And it evolves as you do.Admire the Starry Night Within YouWhen you release yourself from the pressure to “be one thing,” you give yourself permission to become fully you.You’re not meant to be one fixed identity — you’re meant to grow, change, explore, pivot, and begin again.You can be many things over a lifetime.You can build something meaningful from every chapter.And you’re allowed to do so joyfully.I’d love to hear what’s in your constellation.What passions and interests light up your sky?Leave a comment or reply to this email — I read every one.And if you found this helpful, share it with someone who might be feeling stuck or pressured to find “the one thing.” Let’s normalize curiosity, reinvention, and multidimensional lives.And one last thing: I also have a paid subscriber option where you can get even more resources, access to private Q&As, and access to my entire back catalogue of techniques and tools.Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

Have you ever spent countless hours tweaking a project until it felt "just right," only to still feel disappointed?Or maybe you’ve avoided starting something altogether because you were afraid you couldn’t do it perfectly?f you answered “yes” to either of these questions, you’re not alone. In this post, and in my most recent episode of Mental Health Bites, we dive into a mindset that so many people silently struggle with — perfectionism. You can listen right here in Substack or on Apple Podcasts. You can also check out some videos of actionable exercises on YouTube.The Perfectionism Trap: Why “Perfect” is Hurting YouPerfectionism might look like an admirable trait on the surface — a sign of high standards and drive. But it can quietly undermine your mental health, creativity, and happiness.I see it all the time in my practice and in my own life. It’s that little voice that says, "If it’s not perfect, it’s not worth doing at all."Sound familiar?Why are we so obsessed with being perfect?At its root, perfectionism is a survival strategy. Thousands of years ago, social belonging meant survival. Early humans relied on their group for protection and resources. Standing out too much, making mistakes, or appearing weak could mean exclusion from the group — which was literally life-threatening.As a result, we developed strong social monitoring systems in our brains that made us hypersensitive to rejection and mistakes. Because our ancestors had to stay in the tribe to stay alive, so acceptance and avoidance of mistakes was critical. While we no longer live in caves, our brains still react to social rejection as if it’s a threat to our very existence. When we receive praise or recognition, our brain releases dopamine — a reward chemical that feels really good. Over time, we crave this feeling and mistakenly believe that if we’re perfect, we’ll keep earning that validation and stay “safe.”We start to associate perfection with this dopamine rush, creating a vicious cycle of striving for unattainable standards just to feel momentary relief. But that relief is fleeting, so we soon crave another fix.Thankfully, in modern life, we don’t have to worry about saber-toothed tigers, but our brains still act like social rejection is a threat to survival. That’s part of why we become perfectionistic; we believe that if we’re flawless, we’ll be safe and loved.The Heavy Costs of PerfectionismPerfectionism is linked to increased anxiety, depression, burnout, and even suicidal thoughts. One large 2017 study found that rates of perfectionism among college students have significantly increased since the 1980s, largely driven by social media pressures and rising societal expectations.Perfectionism is like a moving finish line. You think you’ll finally feel worthy when you hit a certain goal — but when you get there, the goalposts move again. You never truly arrive.How Do You Know if Your Perfectionism is Going Overboard?Perfectionism is often mistaken for healthy high standards, but they’re not the same.Healthy high standards come from a place of growth, curiosity, and joy. Perfectionism, on the other hand, is driven by fear: fear of failure, fear of judgment, fear of not being enough.Your perfectionism might be going overboard if:* You constantly criticize yourself, even over small mistakes.* You procrastinate or avoid starting projects because they might not turn out perfectly.* You feel your value depends on your achievements.* You rarely feel satisfied, even after major accomplishments.If you recognize yourself in these patterns, don’t worry — you’re not alone, and there is a way forward. Let me tell you about one of the most effective strategies I teach to help break this cycle.The Good Enough Principle: How to Start Breaking FreeOne of the most powerful tools I teach is called the Good Enough Principle.When you’re about to start a task, instead of aiming for an illusion of perfection, define what "good enough" looks like in advance. Aim for something functional, aligned with your values, and doable.Here’s how to try it today:* Define "good enough" up front.Before starting, ask: What does a solid, finished version look like without the endless tweaking? Write it down and keep it visible.* Check in with your body.Notice if you’re clenching your jaw, holding your breath, or tensing your shoulders. These are signs perfectionism is creeping in — pause, breathe, and return to your "good enough" goal.* Speak to yourself with compassion.Instead of saying, "This isn’t good enough," try, "I did my best with what I had today."Practicing self-compassion doesn’t lower your standards; it frees you from impossible ones. Research shows self-compassion actually improves resilience, motivation, and long-term performance more than harsh self-criticism ever could.If you found this helpful, please share this with a friend who you think would benefit from this. I’d also love to hear what sort of “good enough” goals you set for yourself. Please share them in the comments below.And one last thing: I also have a paid subscriber option where you can get even more resources, access to private Q&As, and access to my entire back catalogue of techniques and tools.Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

While being “too nice” might seem like a virtue on the surface, when left unchecked, it can quietly unravel your mental health.You know what I mean. You’re always the reliable one. Always agreeable. The peacekeeper. The one who never rocks the boat.These traits are often praised. But when your niceness becomes reflexive and consuming, it can start to erase your needs, silence your boundaries, and cost you your sense of identity.In this post — and in the latest episode of Mental Health Bites (listen right here in substack, on Apple, or Spotify), we explore how agreeableness can quietly morph into self-abandonment. We’ll discuss how early attachment wounds shape this dynamic, how our brains are wired to avoid social rejection even at the expense of authenticity, and how you can begin to reclaim your voice.When Niceness Becomes Self-AbandonmentBeing kind is not the problem. The problem is why you’re being kind — and what it’s costing you.Healthy kindness is rooted in self-respect and genuine compassion for others. But niceness that comes from fear — fear of rejection, conflict, or being disliked — isn’t true generosity. It’s a defense mechanism, often a survival pattern learned long before you could name it.So how do you know when your niceness is becoming a problem?* You say yes even when every part of you wants to say no.* You constantly worry about whether someone is upset with you, even when you’ve done nothing wrong.* You struggle to identify what you want, like, or believe without checking in with someone else first.* You feel invisible, as if your presence is only valued when you're useful.* Despite being liked by everyone, you carry a quiet undercurrent of resentment and exhaustion.This is what we call self-abandonment — the gradual erosion of your needs, preferences, and boundaries in favor of pleasing others.How Your Attachment Style Relates to Being “Too Nice”Attachment theory tells us that the way we connected to our early caregivers shapes the blueprint for how we relate to others — and to ourselves — in adulthood.Anxious Attachment and the “Too Nice” PatternPeople with anxious attachment are especially prone to this dynamic. They often equate being needed with being loved. As children, they may have had caregivers who were inconsistent — sometimes responsive, sometimes dismissive — so they learned to stay close by being agreeable, helpful, and hyper-attuned to others’ emotions.In adulthood, they often over-function in relationships, showing up for everyone else while quietly neglecting themselves. Their niceness becomes a preemptive strike against abandonment.Avoidant Attachment and the “Too Nice” PatternAvoidantly attached individuals aren’t immune to this either. They tend to suppress their emotional needs and keep others at arm’s length. They might use niceness not as a connection tool, but as a strategy to avoid conflict and uncomfortable emotions.It’s not that they don’t have needs — they’ve just learned that expressing those needs feels risky.Disorganized Attachment and the “Too Nice” PatternDisorganized attachment is often the result of early relational trauma. This style is marked by a chaotic push-pull dynamic: a longing for closeness paired with a deep fear of it.Niceness here can show up erratically. Sometimes they people-please to the point of burnout; other times, they withdraw entirely. There’s often a deep internal conflict about whether they even deserve to have needs.What About Secure Attachment?Those with secure attachment, in contrast, can be kind without betraying themselves. Their niceness is intentional and values-aligned. They set limits, advocate for themselves, and still care deeply for others.For them, kindness and boundaries are not mutually exclusive.What’s Happening in the Brain?Neuroscientific research shows that social rejection activates the anterior cingulate cortex, the same brain region involved in processing physical pain. That means when you sense disapproval, it literally hurts.The amygdala, your brain’s threat detection center, is especially active in people with early attachment disruptions. It becomes hypervigilant to signs of tension, disappointment, or anger from others — even if those signs are subtle or imagined. Over time, this over-activation wires the brain to equate interpersonal harmony with survival.Then there's the default mode network, the system responsible for internal reflection and self-referential thinking. In chronic people-pleasers, this network often centers around others’ needs and perceptions, leaving little room for your own inner voice.All of this reinforces the belief: If I make others happy, I’ll be safe. If I disappoint them, I’ll be rejected.And so the pattern repeats.But the cost is high. When niceness becomes habitual rather than conscious, it leads to burnout, emotional numbness, identity confusion, and in many cases, quiet rage. Yes, even rage — because no one can keep shrinking themselves without eventually wanting to scream.The “Me First” Practice: A Science-Backed Strategy to Reclaim Your VoiceHere’s a tool you can use right away. I call it the “Me First” Practice.Most people-pleasers struggle to answer a basic question: What do I want today? Years — maybe decades — of tuning out your own needs can leave your internal compass rusty. This practice is designed to rebuild it.Why it works: This exercise activates your prefrontal cortex — the part of your brain responsible for intentional decision-making and self-awareness. It also downregulates the threat response from your amygdala, creating a moment of safety for you to choose yourself. Repeated over time, it strengthens something called self-concept clarity, which is strongly linked to emotional stability, confidence, and even better physical health.How to Do It: Each morning, before the demands of the day sweep you up, take two to three minutes to write down three things you genuinely want for yourself that day. These don’t have to be huge or life-changing. In fact, the smaller and more doable, the better.Examples:* “I want to take a walk without my phone.”* “I want to pause before I say yes to anything today.”* “I want to eat lunch without multitasking.”After you’ve written your three, circle one. That’s your commitment for the day. Just one act of self-honoring. Then, follow through.No matter how small it is, each time you choose yourself, you’re teaching your brain that your needs matter too.What many people find is that after a few weeks of doing this, they feel more grounded, less reactive, and more confident in setting boundaries — all without guilt. They also begin to reconnect with their preferences, desires, and sense of identity.This is how you move from compulsive niceness to conscious kindness.Being nice isn’t a flaw. But when it comes at the cost of your authenticity, your well-being, and your voice, it’s not kindness — it’s fear in disguise.If this resonated with you, I hope you’ll share it with a friend who might be caught in the same pattern. And remember: Be kind to others. But never forget to be kind to yourself.Exciting Update: Squid Game Meets Psychology & Game Theory!I'm thrilled to share that I recently contributed to a fascinating Netflix project for Squid Game 3! Alongside three brilliant experts, I explored the intense psychological dynamics and strategic game theory behind surviving Squid Game. We dive deep into decision-making under pressure, trust, deception, and the psychological tactics contestants use when survival is on the line.Check out our analysis on Netflix here:How to Survive Squid Game | Netflix TudumI’d love to hear your thoughts after watching—drop a comment below!Order The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe

For a long time, people believed that certain symptoms, characteristics or traits were hardwired into our personalities—that if we were anxious, depressed, reactive, avoidant, or insecure, we were simply "wired that way." That belief still lingers today, and for many, it becomes a quiet, heavy burden: the feeling that no matter how much effort you put in, you'll always be stuck.But neuroscience tells a very different story.Your brain can change.And you can, too.This ability to change is called neuroplasticity—a fundamental property of the brain that allows it to reshape itself in response to experience, learning, emotion, behavior, and even injury. Far from being fixed, the brain is adaptable throughout life—well into our 60s, 70s, and beyond.In this post (and in the latest episode of Mental Health Bites - listen right here in substack, on Apple, or Spotify), I explore the science behind neuroplasticity and how we can use it to support our mental health and personal growth. Let’s begin with what drives these changes in the first place.What Causes the Brain to Change?Neuroplasticity is driven by what we pay attention to, repeat, practice, and emotionally engage with. It’s shaped by your habits, your thoughts, your environment—and what you choose to do with them.When you practice a new skill or repeat a specific behavior, your brain strengthens the pathways that support that activity. If you imagine your mind as a dense forest, forming new habits is like carving a trail through the trees. The more often you walk the path, the clearer it becomes.This is what neuroscientist Donald Hebb famously summarized as:“Neurons that fire together, wire together.”That includes everything from how you speak to yourself to how you respond to stress. For example, if your go-to inner dialogue is self-critical—“I never get this right”—you strengthen those pathways. But with conscious effort, you can begin to shift those patterns toward something more balanced, and over time, that becomes the new default. The result is not only psychological relief—it’s physical change in the brain.We’ve Seen It on Brain ScansThis isn’t just theory—it’s been repeatedly demonstrated through neuroimaging.In a landmark study at Harvard, neuroscientist Alvaro Pascual-Leone found that participants who mentally rehearsed a five-finger piano exercise for five days showed increased activity in the motor cortex—even though they never physically played the instrument. Their brains changed purely through focused attention.Another study published in Psychiatry Research: Neuroimaging examined participants before and after an eight-week mindfulness-based stress reduction program. The results were striking: they showed increased gray matter density in the hippocampus (a region involved in learning and memory) and decreased volume in the amygdala (the area associated with fear and stress reactivity).In other words, practicing a new way of being—whether it’s meditation, emotional regulation, or learning—can change the architecture of your brain in measurable, meaningful ways.What This Looks Like in Everyday LifeYou don’t need to be part of a neuroscience study to benefit from neuroplasticity. It shows up in the lives of real people every day. Research and clinical observation have shown that individuals who engage in intentional, brain-supporting practices often experience:* Reduced symptoms of anxiety and depression* Improved emotion regulation* Stronger, more fulfilling relationships* Enhanced cognitive flexibility and memory* Even improved immune functionThese aren’t extraordinary interventions. They’re often small, consistent actions practiced over time.This is why therapy works. Why gratitude matters. Why it’s never too late to learn something new. And why some of the most meaningful personal transformations are built not on drastic change, but on sustained, intentional effort.How to Begin Rewiring Your BrainHere are three simple, research-backed strategies you can start using right away to support neuroplasticity in your own life:1. Gratitude + Emotional ReflectionEach night, take a few minutes to write down three things you’re grateful for. But go one step further—reflect on whythose things mattered and how they made you feel. This emotional encoding strengthens neural circuits related to well-being, motivation, and resilience.2. Cognitive ReframingThis practice—drawn from Cognitive Behavioral Therapy—involves three steps:* Catch the negative or automatic thought.* Challenge its validity: What’s the evidence for and against it?* Reframe the thought into something more balanced and constructive.For example, if you think, “I messed that up—they probably can’t stand me,” you might reframe it to, “We had a difficult moment, but we’ve worked through things before. One moment doesn’t define our relationship.”This practice, repeated over time, begins to weaken the old reactive pathways and strengthen more adaptive ones.3. Seek NoveltyIntroduce something new into your day—no matter how small. A new walking route, a few minutes on a language app, trying a new recipe. Novel experiences help create new neural connections, particularly in the hippocampus, which supports memory and learning.Your Brain Is ListeningThe takeaway is this: neuroplasticity is not just an interesting scientific discovery—it’s a practical, empowering tool for change.The brain is listening. It’s responding to how you move through the world.And every small decision—to reflect, to reframe, to choose something new—is a signal. A step. A rewiring.If you’ve felt stuck or doubted your capacity to grow, remember:You are not fixed. Your brain is not fixed. And neither is your future.P.S. This post aligns with my 50th episode of Mental Health Bites. Thank you for being part of this journey. Your engagement, curiosity, and trust mean the world. Here’s to the next 50 episodes—and to many more small, powerful shifts ahead.Please share this newsletter with someone who you think might benefit.Here’s to Your Health,Dr. JudyOrder The New Rules of Attachment here: https://bit.ly/3MvuvvFCheck out my TEDxReno talkVisit my websiteTake my attachment styles quizFollow me on LinkedInFollow me on InstagramFollow me on FacebookFollow me on TikTokAbout me:Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drjudyho.substack.com/subscribe