Dr. Michelle McQuaid joins me in this episode to dive deep into the concept of "good girl conditioning" and how it impacts women's mental health and well-being. We explore the societal expectations that shape our beliefs from a young age, often leading to exhaustion and a sense of emptiness, despite achieving external markers of success.

Dr. McQuaid shares her personal journey of discovering these patterns and the research that highlights how they manifest in our lives, particularly for women. Together, we discuss practical strategies for breaking free from these constraints.

This conversation is not just enlightening; it’s a call to action for all of us to step into our authentic selves and support each other in that journey.

Connect with Chelle:

www.goodgirlgamechangers.com

www.michellemcquaid.com

Connect with Cass:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

www.cassdunn.com

Join our community and subscribe to Beyond Happy:

https://cassdunn.substack.com

2025 Cassandra Dunn

This week, we're diving into parts work, with an introduction to Internal Family Systems (IFS) therapy and how you can apply it as a tool for self-healing.

We'll explore how recognising and connecting with different parts of yourself - like your inner child or your inner perfectionist - can lead to greater self-awareness, self-compassion and personal growth. The episode highlights the importance of curiosity and kindness as you navigate your emotional landscape, encouraging you to accept all the parts of you.

Takeaways:

• Understanding Internal Family Systems therapy can help us connect with different parts of ourselves.
• Parts work encourages self-compassion by acknowledging the motivations behind our behaviours and emotions.
• Embracing our wounded parts allows for healing and a healthier relationship with our inner selves.

Connect with Cass:

Email: hello@crappytohappypod.com

www.crappytohappypod.com

Substack

https://cassdunn.substack.com

Announcing the launch of my new paid subscriber version of Crappy to Happy, called Beyond Happy, kicking off next week!

This isn't just more Crappy to Happy; it’s also an opportunity to dive deeper into personal growth and happiness with exclusive content, tools, resources and a vibrant community.

Apple listeners, your options for subscribing are:

• Subscribe directly in the App OR or if you prefer to engage more fully in the community
• Subscribe at https://cassdunn.substack.com

Spotify listeners, subscribe in Spotify and automatically gain access to Substack benefits.

Don't miss the 30-day happiness challenge: Daily podcasts to enhance your mood, mind and motivation, starting next Monday 24th February.

If you’re ready to take your journey from Crappy to Happy to the next level, join the community and get ready to go beyond.

Where to find Beyond Happy

Apple Podcasts

Spotify

Substack (private RSS feed for Apple, Spotify and any other podcast app)

Contact: hello@crappytohappypod.com

https://www.crappytohappypod.com

https://cassdunn.substack.com

This episode encourages listeners to carve out time for activities that bring them joy without the pressure of achieving specific goals or outcomes. Cass shares insights into the importance of finding a passion project, i.e. engaging in creative outlets or hobbies that allow for personal expression and fulfilment.

By reconnecting with activities that light you up, you not only enhance your own mental health but also bring a more vibrant energy to your relationships with others. It's time to reclaim some of your own time and explore what truly makes you happy.

Takeaways:

• Finding a passion project can bring you joy and enhance your mental well-being.
• Carving out time for yourself is essential for personal happiness and fulfilment.
• Engaging in creative activities helps build resilience and reduces stress in your life.
• It's never too late to explore interests you once loved or always wanted to pursue.
• Pursuing something purely for fun can invigorate your spirit and refresh your energy.
• Investing time in a passion project allows you to reconnect with your identity and interests.

Connect with Cass:



www.crappytohappypod.com

hello@crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/crappytohappypod

Join the free 7-day Happiness Challenge:

www.cassdunn.com/happiness

Cass is joined by Alexis Fernandez-Preiksa, a neuroscientist, best-selling author and host of the incredibly popular "Do You F*cking Mind?" podcast.

The conversation explores how Alexis discovered her love for cognitive neuroscience and how she uses her knowledge to optimise her own health, happiness and success. She urges listeners to conduct an inventory of what they identify with to foster flexibility and resilience in their lives. She argues that rigid identities can limit personal growth. Through her tough-love approach, Alexis encourages individuals to embrace their evolving selves and to question the labels they assign to their personas.

She discusses the concept of self-critique versus self-criticism, advocating for a more constructive approach to personal evaluation. This shift allows you to recognise self-limiting behaviours without engaging in harmful negative self-talk.

Cass & Alexis discuss the importance of agency in mental health, encouraging listeners to take control of their thoughts and actions, thereby transforming their experiences of discomfort into opportunities for growth.

Alexis offers practical advice on setting realistic goals, stressing that everyone has the capacity to change and grow, regardless of their starting point, and that recognising one’s ability to influence their own thoughts and behaviours is crucial for fostering a positive relationship with yourself.

This episode is a treasure trove of insights for anyone looking to understand the dynamics of their mind better and to cultivate a happier, more fulfilling life.

Takeaways:

• Alexis discusses how her journey from aspiring actress to neuroscientist shaped her perspective on personal growth.
• The importance of setting realistic goals and starting small to build self-trust.
• Identifying with too many labels can limit personal growth; flexibility in identity is crucial.
• Self-critique should focus on behaviours rather than personal attacks to foster improvement.
• A healthy relationship with yourself is foundational to engaging in fulfilling romantic relationships.
• Embracing discomfort is necessary for growth; it’s about choosing the right kind of discomfort.

Connect with Alexis:

www.dyfmpod.com

https://www.instagram.com/doyoufckingmind/

Connect with Cass:



www.crappytohappypod.com

hello@crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/crappytohappypod

Join the free 7-day Happiness Challenge:

www.cassdunn.com/happiness

Watch this episode on Youtube: https://www.youtube.com/@CrappytoHappy

As the new year unfolds, it brings a fresh opportunity to reflect on what will truly make you happy. This episode of Crappy to Happy offers a guiding light for anyone looking to set meaningful goals in 2025 and give yourself the best chance of achieving them.

Cass shares how her personal experience with ADHD has prompted a shift in her goal-setting strategies. Rather than allowing the diagnosis to frame her identity, she embraces it as a catalyst for change, using it to inform her approach to planning and productivity. This refreshing outlook encourages listeners to view their own challenges as potential stepping stones towards personal growth.

The episode dives deep into the art of goal-setting, urging you to move beyond generic aspirations to create specific, meaningful objectives. Cass emphasises the critical importance of understanding the emotional underpinnings of goals—why they matter and how they impact overall well-being. This insight not only enhances motivation but also fosters a deeper connection to your aspirations.

Cass highlights the value of accountability, suggesting that your goals should be tangible and regularly revisited to ensure that you stay on track and avoid being derailed by unproductive busyness.

She shares practical tips for breaking down yearly objectives into quarterly targets, making the journey feel less overwhelming and more achievable. This episode is your invitation to reflect, plan, and take proactive steps towards having your best year ever, knowing you have the power to shape your path in 2025.

Takeaways:

• January is a great time for reflection and planning, setting clear and specific goals.
• Consider what you truly want to achieve in the next 12 months and write it down.
• Regularly review your progress and adjust your goals based on feedback and experience.
• Break your 12-month goals down into 90-day milestones to maintain focus and urgency.
• Identify measurable metrics to track your progress toward your goals effectively.
• Create a system or habit that supports your goals, ensuring you prioritise what matters.

Connect with Cass:



www.crappytohappypod.com

hello@crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/crappytohappypod

Join the free 7-day Happiness Challenge:

www.cassdunn.com/happiness

This is an encore episode: Throwing back to 2019 when Cass interviewed Ariel Garten, the founder of the Muse Brain Sensing Headband.

Meditation is a thousand year old practice but Ariel has found a way to bring that practice into the 21st century with her breakthrough technology Muse: The Brain Sensing Headband. Her mission is to help you do a deep dive in understanding your brain, getting real time feedback on your brain activity, breath, movement and heartbeat, as well as monitoring the quality of your sleep.

Cass and Ariel discuss the things wearables can teach us about ourselves, how this technology can be reconciled with principles of mindfulness such as 'non-striving', and the benefits of getting real time feedback during your meditation.

Take 20% off the Muse Brain Sensing Headband:

https://www.choosemuse.com/cassdunn

(or use code CASSDUNN to take 20% off at checkout if the discount is not automatically applied).

Connect with Cass:



www.crappytohappypod.com

hello@crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/crappytohappypod

Join the free 7-day Happiness Challenge:

www.cassdunn.com/happiness

In this final solo episode of 2024, Cass reflects on the importance of recognising personal achievements over the past year, emphasising the need to focus on gains rather than gaps. She shares plans for a new subscriber version of the podcast launching in 2025, aimed at fostering community and providing more exclusive content.

Cass also shares her recent ADHD diagnosis, discussing the personal challenges associated with it, why you might question whether you have it or not, and concludes with a hopeful outlook for the upcoming year, encouraging listeners to embrace change and growth.

Connect with Cass:



www.crappytohappypod.com

hello@crappytohappypod.com

www.instagram.com/crappytohappypod

www.tiktok.com/crappytohappypod

Join the free 7-day Happiness Challenge:

www.cassdunn.com/happiness