Health Matters

Nearly everyone has put off a task at some point, but task paralysis goes beyond simply procrastinating. It can leave people feeling overwhelmed, stuck, and unable to get started, even when they know something is important.
In this episode of Health Matters, host Courtney Allison speaks with Dr. Alyssa Ames-Sikora, a psychologist at NewYork-Presbyterian and Columbia, about the psychology behind task paralysis and why so many people experience it.
Dr. Ames-Sikora explains how competing brain systems influence motivation and decision-making, why anxiety and perfectionism can make tasks feel impossible to begin, and how too many choices can lead to decision paralysis. She also discusses research showing that procrastination is not a modern phenomenon and may even be observed in other species.
The conversation offers practical tools for overcoming inertia, including breaking large projects into smaller goals, using the Pomodoro Technique, reducing distractions, and identifying the times of day when you're most productive. Dr. Ames-Sikora also shares guidance for parents who want to help children and teens develop stronger follow-through skills and healthier habits around completing tasks.
Chapters
00:00 – What Is Task Paralysis?
How task paralysis differs from everyday procrastination and why humans have struggled with it throughout history
04:45 – What Happens in the Brain When We Freeze?
The roles of the limbic system, prefrontal cortex, anxiety, impulsivity, and decision overload
07:15 – Perfectionism, Avoidance, and Getting Unstuck
Why important tasks can feel harder to start and how self-compassion and small wins can build momentum
09:30 – Practical Strategies for Taking Action
The Pomodoro Technique, reducing distractions, finding productive times to work, and helping kids develop follow-through
Key Topics Covered
Task paralysis
Procrastination
Avoidance
Executive dysfunction
Decision paralysis
Performance anxiety
Perfectionism
Impulsivity
Motivation
Productivity
Goal setting
Behavioral psychology
Success spirals
Pomodoro Technique
Time management
Focus and attention
Brain development
Prefrontal cortex
Limbic system
Decision-making
Anxiety and productivity
Self-compassion
Parenting and motivation
Teen development
Healthy habits
Key Takeaway
Task paralysis is often driven by anxiety, perfectionism, impulsivity, and feeling overwhelmed, not laziness. By breaking tasks into smaller, achievable steps, reducing distractions, practicing self-compassion, and focusing on progress instead of perfection, people can build momentum and move forward one step at a time.
Doctor Bio
Alyssa Ames-Sikora, PhD, is a psychologist with NewYork-Presbyterian and Columbia and an assistant professor of medical psychology (in psychiatry) at the Columbia University Clinic for Anxiety and Related Disorders (CUCARD) - Westchester. She received her bachelor’s degree in psychology from Rutgers University, received her master’s and doctorate degrees in clinical psychology from Georgia State University, and completed her predoctoral internship at Children's National Medical Center. Following this, she completed her postdoctoral fellowship at CUCARD-Westchester. Dr. Ames-Sikora specializes in the assessment and treatment of internalizing disorders that affect youth and their families, as well as providing evidence-based assessment and interventions for other concerns, including adherence to medical regimens, coping with chronic illness, adjustment to new diagnoses, and behavioral challenges. Her research interests have centered on the effects of parental psychopathology, parent-child communication, emotion flexibility, emotion socialization, and the quality of interpersonal relationships. Dr. Ames-Sikora's dissertation investigated the effect of maternal depression on the flexibility of her emotionally expressive behaviors during interactions with her school-aged child.

Snoring may be a nuisance, but for some people it can be a sign of obstructive sleep apnea, a common condition that disrupts breathing during sleep and can have serious health consequences if left untreated.
In this episode of Health Matters, host Courtney Allison speaks with Dr. Ana Krieger, director of the Center for Sleep Medicine at NewYork-Presbyterian and Weill Cornell Medicine, about what causes snoring, how sleep apnea develops, and why so many people unknowingly live with the condition.
Dr. Krieger explains how sleep affects virtually every system in the body, from the brain and cardiovascular system to memory and cognitive function. She discusses common symptoms of sleep apnea, risk factors such as age, weight changes, alcohol use, and menopause, and the importance of testing when symptoms arise.
The conversation also explores treatment options ranging from CPAP therapy and dental devices to newer treatment approaches, while offering practical advice for improving sleep hygiene and building habits that support better sleep and long-term health.
Chapters
00:00 – Snoring, Sleep Apnea, and What Causes Them
What happens in the airway during sleep, why people snore, and how sleep apnea develops
04:00 – Symptoms and Warning Signs of Sleep Apnea
Common symptoms, hidden signs, risk factors, and why many people don't realize they have sleep apnea
06:30 – How Sleep Affects the Brain and Body
The role of sleep in memory, cognitive function, cardiovascular health, and overall well-being
10:45 – Sleep Apnea Treatments and Better Sleep Habits
CPAP therapy, dental devices, newer treatment options, and practical tips for improving sleep hygiene
Key Topics Covered
Snoring
Sleep apnea
Obstructive sleep apnea
Sleep disorders
Sleep studies
Sleep testing
Sleep health
Cognitive health
Memory and sleep
Brain health
Cardiovascular health
Atrial fibrillation
Sleep deprivation
Sleep quality
CPAP therapy
Mandibular advancement devices
Sleep apnea treatments
Sleep hygiene
Insomnia and stress
Menopause and sleep apnea
Alcohol and sleep
Healthy sleep habits
Breathing during sleep
Sleep medicine
Key Takeaway
Snoring is often harmless, but it can also be a sign of sleep apnea, a common condition that affects breathing, sleep quality, and overall health. Recognizing symptoms early, seeking evaluation when needed, and prioritizing healthy sleep habits can help improve sleep, protect brain and heart health, and enhance quality of life.
Doctor Bio
Dr. Ana Krieger is director of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center and Weill Cornell Medicine. She is a professor of clinical medicine in the Departments of Medicine, Neurology and Genetic Medicine and chief of the Sleep Neurology Division in the Department of Neurology at Weill Cornell Medicine. She is a board certified specialist in Sleep Medicine by the American Academy of Sleep Medicine.
Dr. Krieger also holds board certifications in internal medicine and pulmonary medicine and has a master’s degree in global public health with emphasis in healthcare policy and management.
Over the past 25 years, Dr. Krieger has been actively involved in providing comprehensive patient care in sleep medicine, overseeing the Center for Sleep Medicine, a group practice that evaluates over 1,000 patients each month in New York City.
She is also actively involved in medical and subspecialty education and research. As a clinician scientist, Dr. Krieger is the principal investigator in collaborative multidisciplinary research projects in sleep medicine and has published extensively in the field.
Her current research is sponsored by the National Institutes of Health (NIH) and the National Science Foundation. She serves as Chair of the Mentored to Independence (MTI) K99/R00 grant review committee at the National Heart Lung and Blood Institute (NHLBI) at the NIH.
Dr. Krieger is an active lecturer, regularly contributing to media efforts aiming at improving sleep health in the population. She is a Robert Wood Johnson Scholar, and Fellow of the New York Academy of Medicine, American College of Chest Physicians and American Academy of Sleep Medicine.

Running is one of the most accessible forms of exercise, offering benefits that extend far beyond cardiovascular fitness. In this episode of Health Matters, host Courtney Allison speaks with Dr. Morgan Busko, a sports medicine physician at NewYork-Presbyterian and Columbia and a competitive triathlete, about the physical and mental rewards of running.

Dr. Busko explains why strength training is a critical foundation for runners and discusses how exercises that target the core and gluteal muscles can improve stability and help prevent injuries. She also breaks down the differences between dynamic warmups and static stretching, explaining how proper preparation can support healthier training.

The conversation covers practical strategies for runners at every level, from walk-run programs for beginners to training plans for race day. Dr. Busko shares advice on gradually increasing mileage, building endurance safely, and avoiding common training mistakes that can lead to injury.

Finally, she discusses the important roles sleep, nutrition, hydration, and recovery play in athletic performance, debunks the myth that running causes arthritis, and offers encouragement for anyone looking to start or return to running.

Chapters

00:00 – Why Running Is Good for Body and Mind

The physical and mental health benefits of running and why runners keep coming back

03:00 – Getting Started and Building Strength

How to return to running after a break, why strength training matters, and exercises that help prevent injuries

06:20 – Training Smarter and Avoiding Injury

Dynamic warmups, walk-run programs, race preparation, and common training mistakes

10:00 – Recovery, Fueling, and Running for the Long Term

Sleep, nutrition, hydration, injury warning signs, and the myth that running causes arthritis – and tips to enjoy the sport

Key Topics Covered

Running

Running for beginners

Sports medicine

Running and mental health

Cardiovascular health

Strength training for runners

Injury prevention

Core strength

Glute strength

Dynamic warmups

Static stretching

Race training

Marathon training

5K training

Walk-run method

Running recovery

Sleep and athletic performance

Sports nutrition

Hydration for runners

Energy gels

Running motivation

Running injuries

Arthritis and running

Sports performance

Healthy exercise habits

Key Takeaway

Running can improve cardiovascular health, strengthen the body, reduce stress, and support overall well-being, but success starts with a thoughtful approach. Building strength, progressing gradually, prioritizing recovery, and listening to your body can help prevent injuries and make running a sustainable, rewarding part of a healthy lifestyle.

Doctor Bio

Morgan Busko, MD is a sports medicine physician at NewYork-Presbyterian and Columbia specializing in the non-operative treatment of chronic and acute musculoskeletal injuries and conditions in adult and pediatric patients. She has a particular interest in endurance athletes, running and overuse injuries, and injury prevention.

After completing a residency in Internal Medicine at New York University, where she also received her Medical Degree, Dr. Busko completed a Sports Medicine Fellowship at Wake Forest University. She received her B.S. in Biological Anthropology and Anatomy at Duke University, where she competed in Cross-Country and Track & Field.

Dr. Busko is an active endurance athlete who has competed in the Hawaii Ironman World Championship five times, finishing amongst the top triathletes in the world. She finds great reward in helping athletes return to sport safely while facilitating an athlete's ability to reach their optimal athletic performance. She hopes that her passion for exercise as medicine will be contagious to her patients and everyone around her.

Addiction affects millions of people, yet stigma and misunderstanding often prevent people from seeking help. In this episode of Health Matters, host Courtney Allison speaks with Dr. Jonathan Avery, an addiction psychiatrist at NewYork-Presbyterian and Weill Cornell Medicine, about the realities of addiction and recovery.

Dr. Avery explains that addiction is more than a problem of willpower. Drawing on research and clinical experience, he discusses how genetics, mental health, trauma, social factors, and brain chemistry all play a role in the development of substance use disorders and behavioral addictions.

The conversation examines how addictive behaviors, from alcohol use and opioid dependence to gambling and social media use, affect the brain's reward system and why quitting can be so difficult. Dr. Avery also shares how newer treatments, including medications and emerging research on GLP-1 medications, are changing the landscape of addiction care.

Finally, Dr. Avery discusses the importance of reducing stigma, building supportive communities, and recognizing that recovery is possible. He offers practical advice for people who may be struggling themselves as well as guidance for supporting loved ones with compassion and understanding.

Chapters

00:00 – What Is Addiction?

Why addiction is more than a substance, the role of trauma and mental health, and what happens in the brain

05:05 – Gambling, Screens, and Modern Addictions

How behavioral addictions affect the brain and why smartphones have changed the landscape

09:00 – Treatment, Recovery, and New Hope

Available therapies, medications, emerging GLP-1 research, and why most people do get better

11:30 – Breaking Stigma and Supporting Recovery

Why connection matters, how addiction overlaps with mental health, and ways to support loved ones

Key Topics Covered

Addiction

Recovery

Substance use disorders

Alcohol use disorder

Opioid addiction

Fentanyl epidemic

Behavioral addictions

Gambling addiction

Social media addiction

Gaming addiction

Nicotine and vaping

Dopamine and reward pathways

Withdrawal

Mental health and addiction

Trauma and addiction

Addiction stigma

Recovery support

Community and connection

Addiction treatment

Medication-assisted treatment

GLP-1 medications

Self-medication hypothesis

Depression and addiction

Anxiety and addiction

Addiction psychiatry

Key Takeaway

Addiction is a complex health condition influenced by brain biology, mental health, life experiences, and environment, not simply a lack of willpower. While quitting can be challenging, effective treatments, supportive communities, and growing understanding of addiction are helping more people achieve lasting recovery. Reaching out for help is often the first and most important step.

 

Bio:

Jonathan Avery, M.D., is an addiction psychiatrist at NewYork-Presbyterian/Weill Cornell Medical Center and vice chair of addiction psychiatry, a professor of clinical psychiatry, and the Stephen P. Tobin and Dr. Arnold M. Cooper Professor in Consultation-Liaison Psychiatry at Weill Cornell Medicine. He is the program director for the addiction psychiatry fellowship at NewYork-Presbyterian and Weill Cornell Medicine. He also serves as the medical director of the NBA’s Anti-Drug Program.

Dr. Avery graduated from the New York University School of Medicine and completed his psychiatry residency at New York-Presbyterian/Weill Cornell Medical Center. During residency, he was selected as a Group for the Advancement of Psychiatry Fellow, served as co-chief resident in his final year, and received several awards for his clinical and academic work. He then completed a fellowship in addiction psychiatry at the New York University School of Medicine before joining the faculty at Weill Cornell Medicine.

Dr. Avery has published widely in addiction psychiatry, with work spanning clinician attitudes toward patients with addiction, treatment approaches for substance use disorders, and the intersection of mental illness and addiction. He is the founder of the NewYork-Presbyterian and Weill Cornell Medicine Program for Substance Use and Stigma of Addiction, and his research on stigma has been supported by multiple national grants and awards.

He has served on the editorial board for the DSM-5 Clinical Cases book and is the editor and author of more than 10 books, including Co-occurring Mental Illness and Substance Use Disorders: A Guide to Diagnosis and Treatment and The Stigma of Addiction: An Essential Guide. His forthcoming book, Thriving with Addiction: A New Roadmap for Lasting Recovery and Health (Prometheus Books, 2026), explores how recovery can become a pathway to improved brain and physical health.

Dr. Avery is also the host of the Thriving with Addiction podcast, where he interviews leading researchers, clinicians, athletes and public figures about addiction, recovery and behavior change. He has received numerous awards for his clinical and academic work, including the American Board of Psychiatry and Neurology Faculty Innovation in Education Award and the Outstanding Faculty Member Award from the New York County Psychiatric Society.

Back and neck pain have become increasingly common in the digital age. Many of us spend hours each day sitting at desks, working on computers, or looking down at our phones, often without realizing the impact these habits can have on our spine.

In this episode of Health Matters, host Courtney Allison speaks with Dr. Joseph Lombardi, an orthopedic spine surgeon at Och Spine at NewYork-Presbyterian, about why posture matters and what happens when poor positioning places excess strain on the neck and back.

Dr. Lombardi explains the mechanics of the spine and how spinal discs function as shock absorbers between the vertebrae. He discusses the phenomenon known as "tech neck" or "text neck," describing how tilting the head forward dramatically increases stress on the cervical spine and may contribute to disc degeneration over time.

The conversation also covers practical ways to support spinal health. Dr. Lombardi shares tips for setting up an ergonomic workstation, explains why sitting and slouching increase pressure on the lower back, and discusses the importance of taking movement breaks throughout the day.

Finally, he highlights exercises that can strengthen the core and support better posture and outlines warning signs that may indicate a more serious spinal condition requiring medical attention.

Chapters

00:00 – Tech Neck and the Hidden Stress on Your Spine

How looking down at phones and computers increases strain on the neck and what happens to spinal discs over time

03:58 – Why Posture Matters for Long-Term Spine Health

The connection between poor posture, disc degeneration, sciatica, and age-related changes in the spine

06:30 – Ergonomics, Sitting, and Building Better Habits

Simple workstation adjustments, standing desks, movement breaks, and ways to reduce pressure on the spine

09:00 – Exercises, Prevention, and When to See a Doctor

Core-strengthening exercises, healthy movement habits, warning signs of serious spinal issues, and practical tips for lifelong spine health

Key Topics Covered

Posture and spine health

Tech neck and text neck

Neck pain

Back pain

Disc degeneration

Spinal discs and biomechanics

Ergonomic workstations

Standing desks

Sitting posture

Slouching and spinal stress

Core strength

Lumbar support

Bird dog exercise

Planks and core stability

Sciatica

Cervical spine health

Lower back pain

Sedentary lifestyles

Healthy aging and the spine

Physical therapy

Spine injury prevention

Orthopedic spine surgery

Workplace ergonomics

Musculoskeletal health

Key Takeaway

Good posture is about more than standing up straight. Everyday habits like looking down at a phone, slouching at a desk, and sitting for long periods can place significant stress on the spine and contribute to pain and disc degeneration over time. By improving workstation ergonomics, staying active, strengthening the core, and addressing symptoms early, people can take meaningful steps to protect their spine and support long-term musculoskeletal health.

Doctor Bio

Dr. Joseph Lombardi is an orthopedic spine surgeon specializing in the operative management of spinal disorders in adult and adolescent patients. His practice is focused on minimally invasive surgical treatments for both common and complex spinal conditions, including disc herniation, spinal stenosis, spondylolisthesis, and spinal deformity. Dr. Lombardi leverages the latest surgical technology – robotics, guided navigation, and advanced instrumentation – to provide patients with tailored surgical procedures, accelerated recovery times, and superior outcomes.

After receiving his undergraduate and medical degrees from The George Washington University in Washington, DC, Dr. Lombardi went on to complete his post-doctoral residency training in orthopedic surgery at NewYork-Presbyterian/Columbia University Irving Medical Center where he served as chief resident. Dr. Lombardi remained at Columbia and Och Spine at NewYork-Presbyterian for fellowship training in advanced adult and pediatric spine surgery.

In addition to his clinical practice, Dr. Lombardi is involved in training future surgeons as an assistant professor and vice chair of clinical research for Columbia University's Department of Orthopedic Surgery. As vice chair, Dr. Lombardi works closely with the orthopedic surgery research leadership team, as well as all faculty, residents and administration to further clinical research. His research interests focus on the application of new technologies to complex spinal conditions with the goal of improving patient outcomes. To date, Dr. Lombardi has published over 20 book chapters, authored over 100 peer-reviewed journal articles, and has received numerous academic awards, including: the Alpha Omega Alpha honors society, Julius S. Neviaser Award in Orthopedic Surgery, Harold M. Dick Award for Excellence in Orthopedic Surgery, and the Alexander Garcia Award for Excellence in Clinical Orthopedic Surgery. In his free time, Dr. Lombardi enjoys hiking, jogging, fishing and traveling.