Encouragementology

Change: The Only Constant – Navigating Life’s Twists for Personal Growth

SHOW NOTES:

On this show..we’re diving into a topic that’s as inevitable as that laundry pile you’ve been avoiding: change. Whether it’s the subtle shift of seasons or a complete life overhaul, change is the only constant. But fear not! We’re here to explore how embracing these twists and turns can lead to a stronger, more resilient you. So, grab your favorite beverage, get comfy, and let’s embark on this journey together.

Change comes in many forms—planned or unexpected, minor tweaks or major transformations. It’s the process of becoming different, and while it can be daunting, it’s also a powerful catalyst for personal growth. By understanding change as a natural part of life, we can better prepare ourselves to navigate it.

As I reflect on the changes I’ve navigated in my life, I can’t help but sit back and say—WOW. There’s a lot to be proud of. Moments I once thought were impossible, I conquered. Others still leave me wondering, Did I really do that? Some changes weren’t as thrilling, but they were necessary, and I made it through—not unscathed, but grateful. Moving forward, I want to be prepared for whatever life has in store. While I may never predict what’s ahead, I’m convinced that truly knowing myself and standing firm in my values will serve as the lighthouse guiding me through.

On Medium, Mazior Nyanyo suggests a reason to Embracing Change: A Journey Towards Personal Growth and Success

On the Lily-Jo Project, I found some additional insight on Embracing Change: Navigating a New Normal with Grace

Let’s lean into the wise words of Simon Sinek on how to Navigate and Embrace Change found on his YouTube channel.

Here’s how to shift your mindset and apply change effectively to overcome life’s challenges.

1. Reframe Change as an Opportunity

Instead of seeing change as something that’s happening to you, try seeing it as something that’s happening for you. Every shift in life—big or small—has the potential to teach you something new.

🔹 Action Step: The next time you face an unexpected challenge, ask yourself: What can I learn from this? How can this experience make me stronger?

2. Identify What’s in Your Control

One of the biggest reasons people resist change is the fear of losing control. While you can’t always control what happens, you can control your response.

🔹 Action Step: Make a list of things that are within your control during a challenging transition (your mindset, your actions, your willingness to learn) and focus your energy there.

3. Break It Down into Small Steps

Big changes can feel overwhelming. Instead of trying to tackle everything at once, break it down into smaller, manageable steps.

🔹 Action Step: If you’re facing a career change, for example, start by updating your resume, then research companies, then reach out to your network. Taking one step at a time makes the change feel more doable.

4. Develop a Resilient Mindset

Change often comes with uncertainty, but resilience helps you bounce back and adapt. The more you train your mind to be flexible, the easier it becomes to handle life’s twists and turns.

🔹 Action Step: When you feel overwhelmed, practice self-talk like I’ve handled challenges before, and I can handle this too. Building confidence in your ability to adapt makes all the difference.

5. Seek Support and Inspiration

You don’t have to navigate change alone. Surround yourself with people who uplift you, whether that’s a mentor, friend, or support group. Learning from others who have faced similar challenges can be incredibly encouraging.

🔹 Action Step: Find a book, podcast, or TED Talk about someone who successfully navigated change. Their story might give you the push you need to keep going.

6. Accept Discomfort as Part of Growth

Growth doesn’t happen in comfort zones. The discomfort that comes with change is actually a sign that you’re evolving. Instead of avoiding it, lean into it.

🔹 Action Step: The next time you feel uncomfortable in a new situation, pause and remind yourself, This feeling means I’m growing. Embrace it rather than resist it.

7. Reflect and Adjust as You Go

Change is a process, not a one-time event. As you move through challenges, take time to reflect on what’s working and what’s not. Adjust your approach as needed.

🔹 Action Step: Keep a journal of your thoughts and progress through a change. Looking back at how far you’ve come can be incredibly motivating.

8. Keep Your Eyes on the Bigger Picture

It’s easy to get caught up in the stress of change, but remind yourself why you’re making the transition in the first place. What’s the bigger goal? What’s on the other side of this challenge?

🔹 Action Step: Write down three positive outcomes that could come from the change you’re experiencing. Keeping those in mind will help you stay motivated.

CHALLENGE: This week, identify one area in your life where change is knocking, and instead of bolting the door, invite it in for coffee. Embrace the discomfort, explore the possibilities, and watch how you grow. Remember, change isn’t the enemy; it’s the personal trainer for your life’s journey.

I Know YOU Can Do It!

Head in the Clouds or Eyes on the Prize? Mastering the Art of Daydreaming and Visualization

SHOW NOTES:

On this show…we are delving into the intriguing realms of daydreaming and visualization. Have you ever been caught staring off into space, only to snap back to reality and wonder where your mind wandered? Or perhaps you’ve been told to “visualize success” but aren’t quite sure how that’s different from a midday reverie. You’re not alone! Daydreaming and visualization may seem like mental opposites—one feels like a carefree drift down a lazy river, while the other is more like a focused GPS for your goals. But what if I told you they both have a place in your life? In this episode, we’re unpacking these two mental superpowers, exploring their differences, and discovering how to balance the benefits of dreaming big and thinking strategically. Let’s turn those cloud-watching moments into life-launching plans. So, grab a comfy seat, let your thoughts meander (but not too far), and let’s embark on this mental adventure together!

To set the stage, let’s clarify what we mean by daydreaming and visualization. Daydreaming is a spontaneous and unstructured flow of thoughts that can transport you away from the present moment. It’s often a way to escape boredom or entertain oneself, allowing the mind to wander freely. On the other hand, visualization is a deliberate and structured mental process where you create vivid images or scenarios in your mind to achieve a specific goal or outcome. It’s commonly used in practices like sports psychology and personal development to enhance performance and manifest desired results. 

Mark Morgan goes a little deeper on the definition, Visualization is Like Daydreaming on Purpose found at Neuro Tracker

Barbara Field  shares 5 Positive Effects of Daydreaming found at Very Well Mind

On Dr. Tracey Marks’ YouTube channel, she explains Maladaptive Daydreaming vs Mind wandering – How To Tell the Difference

Activity: A Two-Part Mental Experiment

Let’s try an exercise to really understand the difference between these two mental activities. Grab a notebook or open a notes app, and let’s go:

1. Daydreaming Phase

Set a timer for five minutes. Let your mind wander freely—no rules, no restrictions. Write down any thoughts, scenarios, or ideas that pop into your head. It doesn’t have to make sense or have a purpose; just let your imagination flow. Maybe you’re a world-famous chef, or you’re living on a tropical island with a pet monkey. Go wild!

2. Visualization Phase

Now, reset your timer for another five minutes, but this time, focus on something you want to achieve. Picture it in as much detail as possible. What does success look like? How do you feel? What steps are you taking to make it happen? Write down the specifics of this visualization.

Reflection:

After the exercise, take a look at your notes. Your daydreams might feel playful, random, or even a little absurd, while your visualization notes should feel structured and goal-oriented. Notice how both have value—one sparks creativity and freedom, and the other drives focus and motivation.

Bonus Insight:

If you find yourself daydreaming too much when you’re trying to visualize, that’s okay! Your mind just needs a little training. Try grounding techniques like deep breathing or focusing on a specific object to bring yourself back to the present and regain control.

This simple experiment helps you tune into how your mind works and gives you a clear sense of when to let it wander and when to focus it with purpose. It’s not about choosing one over the other—it’s about learning to use both effectively, like switching gears in a car. Sometimes, you need to cruise; other times, you’ve got to put the pedal to the metal!

CHALLENGE: Harness the power of your mind by distinguishing between when to let it wander and when to focus it with intent. Embrace both daydreaming and visualization as tools to enrich your life and propel you toward your goals.

 

I Know YOU Can Do It!

Procrastination: It’s Not Complicated, It’s Just Hard

SHOW NOTES:

On this show…we’re diving into a topic that many of us are all too familiar with: procrastination. It’s the sneaky little gremlin we all know too well. You promise you’ll “get to it tomorrow,” but somehow tomorrow keeps moving further away. The truth is, procrastination isn’t about being lazy or disorganized; it’s often about dodging discomfort, whether it’s tackling a tough project, having a hard conversation, or just folding that mountain of laundry. It’s not complicated, but let’s face it—it is hard. The good news? With the right mindset and a few practical strategies, you can kick procrastination to the curb and finally get stuff done. So, grab your to-do list (if you haven’t procrastinated on making one), and let’s explore why we put things off and how to overcome this all-too-common hurdle. Because, hey, even a baby step forward is better than a perfectly polished excuse!...Most of the time. Just kidding…

Alright, let’s kick things off with a quick, no-pressure quiz to see where you stand on the procrastination spectrum. Grab a pen—or just think about your answers, but no procrastinating! Answer “yes” or “no” to these questions:

1. Do you ever tell yourself, “I work better under pressure,” and then wait until the last minute to start a task?
2. Is “I’ll get to it tomorrow” your unofficial life motto?
3. Do you have projects or tasks that have been on your to-do list so long they feel like part of the furniture?
4. Do you find yourself doing something else productive—like cleaning the fridge or reorganizing your closet—to avoid the real thing you need to do?
5. When you finish one task, do you think, “Whew, I deserve a break!” and then start a four-hour Netflix marathon?

If you answered “yes” to even one of these, procrastination might be paying you a visit. If you answered “yes” to all five…well, we’ve got some work to do—but don’t worry, you’re not alone!

Now, let’s dive in and figure out what’s really going on behind the scenes when we procrastinate, and more importantly, how we can start turning those “I’ll do it tomorrow” moments into “Wow, look at me go!” moments.

To tackle procrastination, we first need to understand what it is and why we do it. Procrastination is more than just laziness; it’s a complex psychological behavior rooted in our desire to avoid discomfort. According to an article from Verywell Health, procrastination can lead to increased stress, health problems, and poorer performance.   It’s often linked to factors like fear of failure, perfectionism, and low self-esteem. Recognizing these underlying causes is the first step toward change.

How to Stop Procrastinating - By Michelle Pugle

Dr. Bobby Huffman sheds light on another side of this coin,  The Scary Truth About Procrastination found at Psychology Today 

The Crucial Role Emotions Play in Productivity - TIME

Dr. Andrew Huberman shows us How to Stop Procrastination & Increase Motivation found on his YouTube channel Huberman Labs

I’ve heard this advice before…take big projects and break them down into smaller, bite-sized chunks and this is excellent advice, but let’s take it a step further with granular tips and tricks to ensure this strategy truly works for you.

1. Start with the End Goal

• Visualize what “done” looks like. What does success mean for this task? Write it down.
• Example: Instead of just “finish the report,” write, “Create a polished, 5-page report with data visuals and an executive summary.”

2. Reverse Engineer Your Steps

• Work backward from the end goal and ask: “What must happen immediately before this step?” Keep repeating until you reach the beginning.
• Example: For “create a polished report,” steps might look like:

1. Format and proofread the final document.
2. Draft each section based on research.
3. Organize and clean up the data.
4. Gather data from different sources.

 

3. Create Micro-Tasks

• Break down tasks into time-boxed, specific actions.
• Use the 2-minute rule for any task that’s quick (e.g., “create a folder to store research”).
• Example for “research topic ideas for presentation”:

• Spend 5 minutes brainstorming keywords.
• Spend 10 minutes searching online and bookmarking articles.
• Write down 3 ideas in a notebook.

 

4. Use Action Words

• Write tasks as specific actions. Avoid vague labels like “work on project.” Instead, use verbs like “outline,” “call,” “research,” or “draft.”
• Example: Instead of “organize inbox,” write “delete 20 old emails” or “label 10 client messages.”

5. The Rule of One

• Focus on one part of the task at a time.
• Example: If you’re writing a report, don’t attempt the intro, middle, and conclusion all at once. Start with just the bullet points for one section.

By taking these granular steps, you make any daunting task feel manageable, and before you know it, you’ll be crossing things off your list like a pro!

 

CHALLENGE: Identify one task you’ve been putting off and apply one of the strategies we’ve discussed today to start it. Remember, taking the first step is often the hardest part, but it’s also the most rewarding.

 

I Know YOU Can Do It!

Guilt and Gaslighting: Unraveling the Mind’s Silent Saboteurs

SHOW NOTES:

On this show…we are exploring guilt and gaslighting as we unravel the mind’s silent saboteurs. This topic is as sneaky as a cat burglar and as subtle as a whoopee cushion at a royal banquet: guilt and gaslighting. Ever felt like your mind’s been playing tricks on you, only to realize someone else was the magician?  Life throws enough curveballs without someone pitching guilt and gaslighting into the mix, right? But here’s the good news—you have the power to call out those sneaky mind games, hit pause on the guilt spiral, and rewrite the narrative. Today, we’re diving deep into the tricky terrain of guilt and gaslighting: why they happen, how they mess with your head, and most importantly, how you can rise above them. So buckle up for a journey of clarity and courage because It’s time to reclaim your peace of mind and say, “No thanks, manipulation—I’ll stick to reality!”

To set the stage, let’s define our key players. Guilt is that nagging feeling when we’ve done something wrong—or sometimes when we haven’t, but someone wants us to think we have. Gaslighting, on the other hand, is a form of psychological manipulation where someone makes you doubt your own reality. It’s like being convinced that the sky is green when you know it’s blue. Understanding these concepts is the first step in recognizing their impact on our lives.

At Neuro Launch I found some Effects of Gaslighting on the Brain: Psychological and Neurological Impacts

Over at Psych Central, I found How to Spot Manipulation Tactics

Frederick Ribersson on the Decoding Narcissism’s YouTube channel How to IMPLODE A Narcissist GUILT Trip Game 

Let’s not let the idea of Rising Above go unexplored. We’ve all heard of rising above a situation as being the bigger person, taking the high road an letting things go first. But I want you to think of another idea…actually hovering over a situation to get a different perspective. 

Imagine being in the middle of chaos, drama, or any overwhelming situation. In the middle is tough because it feels like you are surrounded and from this vantage point where you can’t see your way out, you might feel hopeless. 

Rise above, crawl up higher in your mind’s eye so that you can look down on a situation. From up here the issue shrinks and you can take in the entire scope of the situation seeing how thinks can be interrelated or interdependent. From this new perspective and the time you took to gain it, you can truly process the challenge and your next move. 

You have more control over your thinking than you think you do. 

For instance:

• Trust Your Perceptions: Acknowledge your feelings and experiences without immediately dismissing them.
• Set Boundaries: Clearly communicate your limits and stand firm against attempts to undermine them.
• Seek Support: Talk to trusted friends, family, or a mental health professional about your experiences.
• Document Interactions: Keep a record of conversations and events to reference if your memory is questioned.
• Educate Yourself: Learn about common manipulation tactics to better recognize them.

CHALLENGE: Trust your inner compass, set firm boundaries, and seek support when faced with manipulation. Embrace your reality and stand strong against those who attempt to distort it. You own your power!

 

I Know YOU Can Do It!

Taking Ownership of Your Health and Wellness: Shifting from Vanity to Vitality

SHOW NOTES:

On this show…we’re diving into a topic that’s close to the bone—literally; taking ownership of your health and wellness by shifting from vanity to vitality. Have you ever found yourself sweating it out at the gym, not for the love of health, but to fit into those jeans from high school? Or perhaps you’ve chosen a salad over a burger, not because you enjoy leafy greens, but because of that looming beach vacation? Taking ownership of your health and wellness isn’t about chasing a number on the scale or squeezing into last year’s shorts—it’s about reclaiming your joy, energy, and freedom. Imagine a life where exercise feels like play, eating well becomes self-care, and you’re motivated by how amazing you feel rather than how you think you should look. It’s time to trade body-shaming for body-celebrating and turn health into your personal happiness project. 

Let’s flip the script and explore how taking ownership of our health—both physical and mental—can lead to genuine freedom, rather than being shackled by societal expectations and self-imposed limitations.

Health is a holistic state encompassing physical fitness, mental well-being, and emotional balance. It’s about how we feel, function, and thrive in our daily lives, not just how we look. Understanding this broader perspective allows us to set more meaningful health goals that contribute to our overall quality of life.

I found an insightful article that delves into how body shaming can lead to long-term psychological and physical health issues, including depression, anxiety, low self-esteem, and eating disorders. Not to be a downer but I think we need to start off by coming clean and getting to the heart of the matter. 

Dr.  Danielle Kelvis shares The Impact of Body Shaming: How It Affects Mental Health

Alex Davies questions Could soft fitness be your workout game-changer?

Over on the Ted Archive YouTube channel I found some amazing information and inspiration from Laurie Coots on The psychological weight loss strategy 

Now that we’ve unpacked the idea of shifting from vanity to vitality and explored the roots of body shaming, it’s time to talk about how to break the cycle. Taking ownership of your health and wellness isn’t about perfection or ticking off a checklist—it’s about building habits and a mindset that prioritize your happiness, freedom, and well-being. Here are practical steps to help you flip the narrative and take control of your health, both physically and mentally.

1. Reframe Your Motivations

Start by redefining your why. Instead of aiming for a certain size or shape, focus on how you want to feel. Maybe it’s more energy to keep up with your kids, a stronger body to tackle that hike, or a calmer mind to handle stress with grace. When your goals are tied to how you live, rather than how you look, they become more meaningful and sustainable.

Try This: Write down three non-aesthetic reasons you want to prioritize your health. Keep this list visible as a daily reminder of your real goals.

2. Silence the Inner Critic

That little voice in your head—the one that compares you to others, nitpicks your reflection, and measures your worth by numbers? It’s time to give it a new job. Turn your inner critic into your inner coach. Celebrate small wins, speak kindly to yourself, and replace criticism with encouragement.

Try This: When you catch yourself thinking something negative about your body, pause and reframe. For example, instead of “I hate my thighs,” try “These thighs carry me through my day.”

3. Move for Joy, Not Punishment

Exercise doesn’t have to be a grueling chore. It’s not about “burning off” last night’s dessert or earning your next meal. Movement is a celebration of what your body can do! Find activities you love—dancing, swimming, yoga, hiking—and let them be a source of fun and empowerment.

Try This: Experiment with new activities until you find one that feels like play, not punishment. Then, schedule it into your week as a gift to yourself.

4. Fuel Your Body with Respect

Ditch the diet mentality that labels foods as “good” or “bad.” Instead, think about nourishment. Choose foods that make you feel strong, energized, and satisfied. It’s not about restriction—it’s about respect for your body.

Try This: Instead of cutting out your favorite foods, add in more of the good stuff—colorful fruits, veggies, whole grains, and proteins—and notice how they make you feel.

5. Focus on Mental Health as Much as Physical

Health isn’t just about the body; it’s about the mind, too. Make time for mental self-care: meditation, journaling, therapy, or simply unplugging from screens. A healthy mind is the foundation for making lasting changes to your physical health.

Try This: Start a gratitude journal. Write down three things each day that you’re thankful for about your body and mind.

6. Surround Yourself with Positive Influences

The people and messages you surround yourself with can have a huge impact on your mindset. Seek out communities that celebrate all body types, avoid toxic comparisons on social media, and spend time with people who uplift and support you.

Try This: Curate your social media feed by unfollowing accounts that make you feel inadequate and following those that inspire body positivity and health for happiness.

7. Be Patient and Compassionate with Yourself

Changing ingrained patterns and beliefs isn’t easy. It takes time, effort, and a lot of self-compassion. Remember, progress isn’t linear. You’ll have setbacks, but they don’t erase your progress. Treat yourself with the same kindness you’d show a friend.

Try This: When you hit a rough patch, remind yourself, “I’m not starting over—I’m continuing from where I left off.”

CHALLENGE: Redefine your approach to health by focusing on activities and habits that enhance your overall well-being, not just your appearance. Embrace this holistic perspective to unlock a happier, freer, and more vibrant version of yourself.

 

I Know YOU Can Do It! 

The Art of Saying No: Setting Boundaries to Protect Your Energy

SHOW NOTES:

On this show…we are embracing the art of saying no as we get better at setting boundaries to protect our energy. Have you ever caught yourself nodding yes before you’ve even heard the question? Like, ‘Can you…?’ and there it is—‘Sure!’ Before you know it, you’re knee-deep in a commitment you never wanted. Let’s face it—saying no can feel like the ultimate guilty pleasure. We’re so conditioned to be helpful, agreeable, and superhuman that declining a request feels like we’re letting the world down. But guess what? Protecting your energy isn’t just okay—it’s essential! In this episode, we’re diving into the art of saying no, not as a rejection but as a way to honor yourself, your values, and your time. We’ll explore what boundaries really mean, why they matter, and how to say no without the guilt trip.  

So let’s use t  hat overcommitted superhero cape for some well-deserved boundaries and exploring how to protect your precious energy. It’s time to take back your power, one polite decline at a time!

Let’s start by getting on the same page about what we mean when we talk about boundaries. No, we’re not talking about fences or “Do Not Enter” signs—although sometimes those might feel necessary! Boundaries, in this context, are the invisible lines we draw to define what’s okay and not okay for us. They’re like the personal rules of engagement for how we let others interact with our time, energy, and emotions.

Think about it: we all have a limited amount of energy each day. It’s like a rechargeable battery, but unlike your phone, there’s no power bank to save you when you’re at 1%. So, when you’re constantly saying yes—whether it’s agreeing to bake 200 cookies for the school fundraiser, staying late at work for the fifth time this week, or playing therapist to your overly dramatic friend—you’re draining that battery. And let’s be real, once it’s gone, it’s gone. That’s why boundaries are so important—they help us protect and prioritize our energy.

But here’s the tricky part: why is it so hard to say no? For many of us, it’s because we don’t want to disappoint others. We crave approval, we want to be liked, and sometimes we just want to avoid the awkwardness of conflict. So we end up overcommitting, stretching ourselves too thin, and feeling resentful—or worse, burnt out.

Let’s flip the script. Saying no doesn’t make you selfish; it makes you smart. Think of boundaries as your personalized life GPS, directing you toward the things that matter most and steering you away from unnecessary detours. They help you stay focused, reduce stress, and create stronger, more respectful relationships.

And here’s a bonus: setting boundaries can actually improve your relationships. How? Because people know where they stand with you, and that clarity builds trust. When you say yes, they’ll know you genuinely mean it, and that makes your commitment even more valuable.

So, let’s embrace this idea of boundaries not as barriers but as bridges to a more intentional, energized life. Up next, we’ll explore how to actually do this—and trust me, it doesn’t involve wearing a “No Thanks” T-shirt, although that could be a fun start!”

Sian Ferguson confesses I’m a People Pleaser Who Tried Saying "No" to Everything for a Week—Here’s What Happened found at Very Well Mind

On Self, Jenna Ryu gives us (or me) 5 Little Ways to Practice Setting Boundaries If You’re a Recovering People Pleaser

No worries, help’s on the way. On Terri Cole’s YouTube Channel, I found Saying "No" Without Justifying or Over-Explaining 

CHALLENGE:  Protect your energy by setting boundaries that reflect your values. The next time you’re asked to overextend yourself, pause, reflect, and give yourself permission to say no. Remember, every ‘no’ you say to something that drains you is a ‘yes’ to something that fuels you.

 

I Know YOU Can Do It!

Memory Lane: A Journey to Well-Being and Growth

SHOW NOTES:

On this show…we are taking a meaningful walk down Memory Lane as we journey to well-being and growth.  Do you ever find yourself deep in thought, wondering why a certain memory pops into your head unannounced? It’s like your brain says, ‘Hey, remember that one time you spilled coffee on your boss’s desk? Classic!’ Memories are our personal time capsules filled with joy, heartache, and lessons we’d rather not repeat. But why are they so sticky? What makes them essential to our well-being, and how can we honor them without getting stuck in the past? Let’s dive into the treasure chest of our minds and figure out how these moments shape, heal, and even save us.

Welcome to Memory Lane, where the roads are paved with laughter and tears, the occasional pothole of embarrassment, and some scenic overlooks that make you go, “Wow, I’ve come a long way!” But before we start skipping down the lane hand-in-hand with nostalgia, let’s talk about what makes these little snapshots in our minds so special—and sometimes so puzzling.

What are memories, anyway?

Think of your brain as the ultimate personal assistant—it stores your to-do lists, your grocery store disasters, and that one karaoke performance you wish it would forget. Memories are essentially your brain’s way of saying, “Hey, this moment? Worth keeping.” They’re formed when our experiences are encoded in the brain, stored for safekeeping, and then retrieved when needed—or, you know, when you’re trying to sleep at 3 a.m. UGH every night!

The sciencey bit (but fun, I promise):

There are two main types of memory:

• Short-term memory: Like a post-it note for your brain. It’s where you store quick info like, “Where did I put my keys?” Spoiler alert: you’ll still lose them.
• Long-term memory: These are the biggies—your first dance, the smell of your grandma’s cookies, or that epic road trip. They stick around because they matter.

Why do they matter?

Memories are more than just the greatest hits of your life—they’re your compass, your roadmap, and your connection to the world. They shape how you see yourself, how you relate to others, and how you make sense of everything. Without them, you’d be like a GPS with no destination input—just aimlessly wandering through life!

A fun little detour:

Ever notice how a certain smell or song can hit you like a time machine? That’s called memory triggers, and they’re sneaky little things. One whiff of sunscreen, and suddenly you’re 10 years old at the beach, building sandcastles and eating questionable hot dogs. Or maybe it’s hearing that one song that reminds you of your high school crush—cue Sister Christian, awkward dances, and terrible fashion choices.

So, before we dive into how to honor and heal through these moments, let’s take a second to appreciate this magical filing system in our heads. Your memories are proof that you’ve lived, loved, and learned—whether that lesson was to never attempt bangs again or to cherish the people who make life worth remembering.

At the International Educator, Elke Greite shares more about The Role Of Memory In Identity and Education

Dr. Kate Truitt gives us some good insight into Healing Through the Art of Storytelling

On Ted-Ed’s YouTube Channel, I found How Memories Form and How We Lose Them by Catharine Young

CHALLENGE: Take time this week to revisit one memory that brings you joy and reflect on how it has shaped you. Then, create a new moment to treasure—because the story of your life deserves another great chapter.

 

I Know YOU Can Do It!

The Power of Habit: Creating and Sustaining Positive Behaviors

SHOW NOTES:

On this show…we are exploring The Power of Habit as we aim to create and sustain positive behaviors. Habits—those sneaky little routines that either keep us on track or derail us faster than a spilled cup of coffee on Monday morning. Whether it’s hitting snooze one too many times, grabbing that extra cookie you swore you wouldn’t, or finally nailing a consistent workout routine, habits shape our lives more than we realize.

But here’s the good news: habits aren’t just hardwired; they can be rewired. So let’s dive deep into what makes habits stick, why they’re so stubborn, and how we can transform even the tiniest shifts into life-changing routines.

Think of it like building a house—you don’t lay the roof first; you start with one solid brick at a time. The same goes for habits: small, intentional changes can lead to extraordinary growth. So, get ready to laugh, reflect, and maybe even uncover a habit or two you didn’t know you had! Let’s crack the code to better routines and a better you.

First, let’s define what a habit is and how it’s formed. A habit is a routine of behavior that is repeated regularly and tends to occur subconsciously. According to Psychology Today, habit formation is the process by which behaviors become automatic through repetition. This process involves a three-step pattern known as the “habit loop”: cue, routine, and reward. The cue triggers the behavior, the routine is the behavior itself, and the reward is the benefit you gain from doing the behavior, which reinforces the habit. 

In my exploration of habits, I came across an insightful article titled “The Science of Habit: How to Rewire Your Brain” from Healthline. 

Let’s end with some uplifting inspiration. On the Motivation Ark’s YouTube channel, I found, a Motivational Speech By James Clear 

CHALLENGE: Identify one habit that has the power to transform your life. Commit wholeheartedly to practicing it every day for the next 30 days, knowing that each small, consistent step rewires your mind and strengthens your foundation for growth. Remember, positive habits are the seeds of lasting change, and every repetition brings you closer to the best version of yourself.

 

I Know YOU Can Do It!

Navigating the Middle Ground: Open-Mindedness vs. Firm Beliefs

SHOW NOTES:

On this show…we are trying to achieve a balance between open-mindedness and firm beliefs as we navigate the middle ground. Staying true to your convictions is one position you can take but how does that stance affect the way you embrace new ideas and differing opinions?

Ever feel like you’re walking a mental tightrope, trying to keep an open mind while staying true to what you believe? It’s like trying to balance on a seesaw with a curious toddler on one end and a stubborn goat on the other—challenging, unpredictable, and sometimes a little funny in hindsight. In this episode, we’re exploring how to navigate the middle ground between welcoming new ideas and standing firm in your values. We’ll tackle the fear of being too easily swayed, the risks of being stuck in your ways, and that frustrating paralysis that comes from overthinking it all. Let’s dive in, find our balance, and discover how to approach life’s challenges with curiosity and confidence. 

Let’s make sure we all understand the definition of Open-Mindedness:

• The willingness to consider new ideas and perspectives.
• Misconception: Being open-minded means accepting everything without question.

Feel risky? If so, you might have fear around:

• Losing your identity.
• Being coerced into decisions you wouldn’t normally make.
• The slippery slope of “people-pleasing” or over-compromise.

I hear you—it’s exhausting trying to make sense of the conflicting messages we’re bombarded with daily. “Stand your ground!” but “Embrace diverse ideas.” “If you don’t stand for something, you’ll fall for anything!” yet “You’re narrow-minded if you don’t change your mindset to fit everyone else’s.” Whoa, slow down! Where do we even start?

For me, it’s all about a multi-pronged approach. I pray, listen to my heart, try to see the bigger picture, and seek knowledge—always in that order. I trust myself, but let’s be real, I don’t know everything, and I can’t navigate life’s challenges alone. When I feel that pressure or tension to believe something or act a certain way, I take a step back and ask, “Why?” Why am I feeling this way? This simple pause keeps me from rushing into conclusions or making impulsive decisions.

Here’s the thing: I think many of us adopt an idea and fiercely protect it before we’ve really researched or tested it. It’s human nature to want to feel confident and certain, but what if we took a moment to explore, question, and truly understand? That’s where real balance and growth begin.

At Psychology Compass I found how you have to Contradict yourself to become more open-minded

On Forbes, Dr. Alice G. Walton offers 7 Science-Backed Methods To Get You Out Of Your Head

On The Table’s YouTube channel, I found Changing Your Mind: Virtue or Vice. 

So what happens when you find yourself in this overwhelming push/pull situation in your thinking? What causes it and how do we overcome it?

Fear of Making the “Wrong” Decision or Offending Others

The Issue:

• Many of us freeze at the thought of making a decision that might upset someone or turn out to be a mistake. This fear can be paralyzing, leading to second-guessing or endless deliberation.

How to Overcome It:

• Embrace the idea that no decision is ever truly final—most can be adjusted or revisited. Shift your mindset from “right vs. wrong” to “learning and growing.” Instead of aiming for perfection, aim for progress.

Being Stuck in Indecision Due to Conflicting Inner Voices

The Issue:

• One part of you says, “Stay safe and stick to what you know,” while another whispers, “Take a risk and explore new possibilities.” This inner tug-of-war can leave you immobilized.

How to Overcome It:

• Practice tuning into each voice without judgment. Ask yourself, “What’s the worst-case scenario? What’s the best-case scenario?” Write these down and weigh the options. Sometimes seeing your thoughts in writing can bring clarity.

Here are some more practical ways to break free:

1. Pause and Reflect Without Judgment

• When faced with pressure or indecision, step back and take a breather. Don’t rush into action or self-criticism. Use simple tools like deep breathing, journaling, or a quiet walk to clear your head.

2. Set Boundaries: Know When to Listen and When to Step Away

• Not every conversation or input requires your full engagement. If external opinions are overwhelming you, give yourself permission to politely step back. A simple, “Thank you for sharing—I need some time to think this through,” can go a long way.

3. Practice Mindful Decision-Making

• Approach decisions with intentionality. Focus on what aligns with your values and goals rather than what pleases others. Break larger decisions into smaller steps to make them feel less daunting, and celebrate each small step forward.

CHALLENGE: Pause and reflect the next time you feel pulled in opposite directions—take a moment to tune into your heart, weigh your values, and explore new perspectives without judgment. Commit to standing firm in what matters most to you while staying open to growth, knowing that true balance is found in the space between.

 

I Know YOU Can Do It!

Finding Your Way Back to Peace

SHOW NOTES:

On this show…we are taking a deeper look at stress in an attempt to find our way back to peace. No matter what your level of stress is, everyone can benefit from a more peaceful existence because life can sometimes feel like an endless juggling act, and let’s be real—most of us are using bowling pins instead of tennis balls. Between the pressure to perform, the nagging feeling of not being good enough, and the constant stress of “adulting,” it’s no wonder so many of us are stuck in a cycle of burnout. But here’s the good news: there’s a way to hit the pause button, reclaim your peace, and rewrite the narrative playing in your head.

In this episode, we’re diving into how to manage stress, tackle the relentless inner critic, and embrace the idea that you’re not just “enough”—you’re extraordinary. We’ll explore why so many of us feel like we’re falling short, unpack the serious toll this mindset takes on our health, and share practical, empowering strategies to help you flip the script. Because let’s face it, you deserve to feel good about yourself—and that starts today. Ready? With peace being the ultimate destination, let’s chart a course offering valuable pitstops along the way.

Maybe you sometimes feel stress but not sure it’s all bad or that you suffer from too much stress. Maybe the word Peace conjures up tie-die an hemp necklaces instead of a tranquil existence. Let’s start with a few definitions to make sure we’re all on the same page:

Stress: a feeling of emotional strain and pressure that occurs when a person perceives an event as taxing or endangering their well-being. 

Peace: freedom from disturbance; tranquility.

Ok, simple enough? Hardly.

At Healthline, I found Why Americans Are More Stressed Today Than They Were in the 1990s

Kira M. Newman helps us understand What to Do When You Never Feel Good Enough found on Greater Good

On Therapy in a Nutshell’s YouTube channel, I found, Stress, Anxiety, and Worry

Self-regulation tools can be divided into quick fixes for immediate relief and long-term health practices for sustained well-being. 

• Quick Fixes: Excellent for acute stress or when you need fast relief.
• Long-Term Practices: Create a buffer against future stress and support sustained emotional balance.
• Integration: Use quick fixes during high-stress moments while building long-term habits for resilience.

Quick Fixes

These are tools you can use in the moment to calm stress or regain focus. While effective for immediate needs, they don’t address the underlying causes of dysregulation.

Deep Breathing

• Take 4-5 deep breaths, inhaling for a count of 4, holding for 4, and exhaling for 4.
• Quick relaxation of the nervous system.

5-4-3-2-1 Grounding Technique

• Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
• Redirects focus and alleviates anxiety.

Progressive Muscle Relaxation

• Tense and release muscle groups from head to toe.
• Relieves physical tension caused by stress.

Short Walk or Movement Break

• A brisk 5-10 minute walk outside or light stretching.
• Boosts mood by releasing endorphins and clearing the mind.

Journaling for 5 Minutes

• Write down your thoughts or worries.
• Provides mental clarity and emotional relief.

Mindful Distraction

• Engage in a quick, enjoyable activity like a puzzle or music.
• Offers temporary relief by shifting attention.

Long-Term Health Practices

These build resilience and create a foundation for improved self-regulation over time.

Mindfulness Meditation

• Commit to 10-20 minutes daily to cultivate present-moment awareness.
• Reduces stress and improves emotional regulation.

Exercise Routine

• Regular aerobic activity like walking, yoga, or cycling 3-5 times a week.
• Strengthens mind-body connection and releases stress-reducing chemicals.

Sleep Hygiene

• Prioritize 7-8 hours of quality sleep with a consistent bedtime routine.
• Regulates mood, energy, and cognitive function.

Healthy Nutrition

• Focus on a balanced diet with whole foods, reducing caffeine and sugar.
• Supports mental clarity and stable energy levels.

Therapeutic Practices

• Engage in regular therapy, counseling, or self-reflection exercises.
• Addresses root causes of stress and emotional dysregulation.

Regular Gratitude Practice

• Write down 3 things you’re grateful for daily.
• Shifts perspective and fosters resilience.

Learning Emotional Regulation Skills

• Techniques like cognitive reframing or dialectical behavior therapy (DBT).
• Provides tools to manage triggers and stress more effectively.

CHALLENGE:  Start small. Identify one stressor in your life and address it with a calming technique we discussed, like deep breathing or reframing your thoughts. Then, commit to taking one small step toward asking for support or setting a boundary—because your peace is worth protecting.

 

I Know YOU Can Do It!