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Weekly topics covering life‘s challenges with a positive spin and a new perspective. It‘s time to connect, learn, and grow!
Episodes
16 minutes ago
16 minutes ago
SHOW NOTES:
On this show…we are going beyond the hammer as we strive to expand our toolbox to handle life’s challenges. Have you ever found yourself approaching every problem with the same solution, even when it’s not the best fit? Maybe you’re the “tough love” person, doling out hard truths when sometimes a little empathy would go further. Or maybe you’re the peacemaker, smoothing things over when what’s really needed is some constructive conflict. We all have our go-to tools, and when they work, they work—but what about when they don’t? That’s why we’re exploring this top of: If all you have is a hammer, everything looks like a nail. This well-known idiom, also called Maslow’s hammer or the law of the instrument, describes our tendency to over-rely on familiar methods, even when they aren’t the best solution.
Think about it: if a hammer is all you know, you’re going to swing at every challenge like it’s a bent nail. But life is full of problems that don’t require brute force—some need a screwdriver, a paintbrush, or maybe just a step back to reassess the whole project. The key to personal and professional growth is recognizing when it’s time to expand your toolbox. Today, we’re exploring why we default to certain ways of thinking, how this impacts our decision-making, and most importantly, how we can cultivate a more adaptable and creative approach to life’s challenges. Let’s trade in our hammers for a full set of tools and learn how to use them!
Test Your Toolbox
Now, let’s put your hammer to the test. Consider the following scenarios and think about how you would instinctively respond. Then, challenge yourself to consider an alternative approach.
🔨 Scenario 1: A friend is venting about a frustrating work situation.
- Your Hammer Response: Do you immediately jump in with advice on how to fix it?
- Alternative Approach: Instead, what if you just listened and validated their feelings?
🔨 Scenario 2: Your team at work isn’t meeting expectations.
- Your Hammer Response: Do you tighten control and micromanage?
- Alternative Approach: What if you opened a dialogue to understand their challenges and adjusted expectations accordingly?
🔨 Scenario 3: You’re overwhelmed with a busy schedule.
- Your Hammer Response: Do you push through, working harder without considering other options?
- Alternative Approach: Could you delegate, restructure your time, or simply ask for help?
Ben Janse explains Systematic Inventive Thinking (SIT) found at Tools Hero
CHALLENGE: Recognize when you’re reaching for your proverbial hammer and consider alternative tools. Embrace new perspectives and strategies to enrich your problem-solving repertoire.
I Know YOU Can Do It!
7 days ago
7 days ago
SHOW NOTES:
On this show…we are balancing our inner emotions as we decide, which wolf to feed. Ever feel like there’s a tug-of-war happening inside you? One part of you wants to lounge on the couch, scrolling endlessly, indulging in snacks, and just existing in cozy bliss. Meanwhile, the other side is nagging at you—reminding you of the gym membership you’re paying for, the book you said you’d read, or that goal you promised yourself you’d chase. It’s an internal battle, and let’s be honest, some days, the lazy wolf wins. But what if I told you that this struggle isn’t just about self-discipline or willpower? It’s a deeper, universal experience that has been described for generations through the ancient Cherokee story of the two wolves.
According to this tale, inside each of us live two wolves: one represents negativity—anger, jealousy, regret, self-doubt—while the other embodies positivity—love, kindness, hope, and gratitude. They are constantly at odds, each vying for dominance over our thoughts, reactions, and ultimately, our lives. The question is: which wolf wins? The answer is simple but powerful—the one you feed. On this show, we’re diving deep into this idea, exploring the dangers of leaning too far in either direction and most importantly, how to maintain a healthy balance. Because let’s face it, we’re all human. Sometimes, the negative wolf gets a few too many scraps, but the good news? We can always make a conscious choice to shift our focus, change our perspective, and start feeding the right wolf again.
Let’s do a little test to see if you can recognize which wolf is speaking in different situations. I’m going to give you a few common thoughts we all experience, and I want you to guess which wolf is talking—positive or negative. No overthinking, just go with your gut.
- “I’ll never be good at this, so why even try?”
- “I messed up, but I can learn from this and do better next time.”
- “Everyone else has it figured out. I’m so far behind.”
- “I’m proud of how far I’ve come, even if I’m not where I want to be yet.”
- “I don’t trust people. Every time I let my guard down, I get hurt.”
- “There are good people in the world. I just have to find the right ones.”
How did you do? It’s pretty clear once you break it down, right? The negative wolf thrives on absolutes—never, always, no one, everyone—and it feeds on doubt, fear, and comparison. The positive wolf, on the other hand, embraces growth, possibility, and resilience.
When the Wolves Wear Disguises
Here’s where it gets tricky—sometimes, the negative wolf pretends to be the positive wolf to keep its grip on you. Have you ever told yourself:
- “I just expect the worst so I won’t be disappointed.”
- “I’m not being negative, I’m just being realistic.”
- “If I don’t trust people, they can’t hurt me.”
These thoughts feel like self-protection, but in reality, they’re fear in disguise. The negative wolf doesn’t just show up as anger or sadness—it can creep in as cynicism, overthinking, or even perfectionism.
CHALLENGE: This week, observe which wolf you’re feeding with your thoughts and actions. Make conscious choices to nourish your positive wolf, and watch how your inner landscape transforms.
I Know YOU Can Do It!
Tuesday Feb 18, 2025
Tuesday Feb 18, 2025
SHOW NOTES:
On this show…we’re cracking open the psychology of emotions, specifically the fine line between anxiety and excitement. Have you ever found yourself on the edge of a thrilling adventure, heart racing, palms sweaty, only to wonder: “Am I anxious or just excited?” If so, you’re not alone. Anxiety and excitement are emotional doppelgängers, mirroring each other in physical symptoms—rapid heartbeat, fluttering stomach, and that all-too-familiar rush of adrenaline. But here’s the twist: our mind plays the role of narrator, deciding whether this moment is a threat to be feared or an opportunity to be embraced. And once we slap a label on it, we start acting accordingly. Anxiety gets thrown around far too often, and when we’re quick to diagnose every feeling of nervous energy as anxiety, we inadvertently give it more power than it deserves.
But what if, instead, we took a step back and questioned whether we’re actually afraid… or just excited? By shifting the way we interpret our body’s signals, we can reframe anxious energy into something productive—enthusiasm, motivation, even joy! We’ll explore how this mindset shift works, test out ways to tell the difference and dive into strategies to regain control over our thoughts. If you’ve ever mistaken nerves for negativity or let anxiety hold you back, this episode will help you take back the reins. So, deep breath—let’s go!
Anxiety and excitement are like two sides of the same coin. Physiologically, both can make your heart race, palms sweat, and mind buzz. The key difference? It’s all about perception. Anxiety often stems from anticipating a negative outcome, while excitement is rooted in positive expectations. Recognizing this distinction is the first step in mastering our emotional responses.
right now.
Mind Flip Challenge:
- Think back to a moment when you felt nervous energy. Maybe it was before a speech, a first date, or a big change.
- Replay the scene in your mind—what was your body doing? Heart racing? Hands tingling?
- Now, flip the script. Instead of saying, “I was so anxious,” say, “I was actually really excited.” Feel the difference?
- Take it a step further: When you experience those same feelings in the future, try saying out loud, “I’m excited!”—even if you don’t fully believe it at first. You’re rewiring your brain, one phrase at a time.
Olga Khazan from the Atlantic’s YouTube channel: How to Turn Anxiety Into Excitement
CHALLENGE: Next time anxiety knocks, greet it with excitement. Embrace the energy and let it propel you forward. Instead of fearing the moment, step into it with confidence, knowing that you have the power to shape your own experience.
I Know YOU Can Do It!
Tuesday Feb 11, 2025
Tuesday Feb 11, 2025
SHOW NOTES:
On this show…we’re diving into the art of seeing both sides of the coin. Have you ever been so convinced you’re right about something, only to later realize you were missing an entire side of the story? It happens to all of us! We get comfortable in our own experiences, opinions, and beliefs, seeing the world through a lens shaped by our past. But what if we took a step back and considered another perspective—one that challenges our assumptions, expands our thinking, and maybe even changes the way we see the world? Today, we’re exploring the power of looking at both sides of the coin, recognizing that understanding isn’t just about what we know but also about what we’re willing to learn.
Imagine standing in a hallway lined with doors. Each one represents a different perspective, a new way of seeing the same issue. The more doors you open, the more complete your understanding becomes. But if you only stand at one door, insisting that what you see is all there is, you miss out on the full picture. Learning to explore different viewpoints isn’t about giving up your own beliefs—it’s about strengthening them by exposing them to new information. It’s about building bridges instead of walls, seeking connection over conflict, and embracing curiosity over certainty. So, let’s dive in, open our minds, and discover how seeing both sides of the story can lead to a deeper, more meaningful understanding of the world around us.
To kick things off, let’s clarify what it means to see both sides. It’s about being open-minded, empathetic, and willing to consider perspectives beyond our own. This involves understanding that our viewpoint is just one among many and that others’ experiences shape their beliefs and opinions. By acknowledging this, we can foster deeper connections and make more informed decisions.
Mckenna Schueler shares The Importance Of Listening To Both Sides Of An Argument
Communication Coach, Alexander Lyon explains Empathy on his YouTube channel.
At the end of the day, expanding our perspective isn’t about giving up our beliefs—it’s about being open enough to consider new ones. And who knows? The more we listen, the more we might just learn.
CHALLENGE: Step outside your comfort zone this week. Engage in a conversation with someone who holds a different viewpoint, listen actively, and seek to understand their perspective. Embrace the opportunity to see the world through their eyes, and watch how it enriches your own.
I Know YOU Can Do It!
Tuesday Feb 04, 2025
Tuesday Feb 04, 2025
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.
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!
Tuesday Jan 28, 2025
Tuesday Jan 28, 2025
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.
Barbara Field shares 5 Positive Effects of Daydreaming found at Very Well Mind
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:
- 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!
- 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!
Tuesday Jan 21, 2025
Tuesday Jan 21, 2025
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:
- Do you ever tell yourself, “I work better under pressure,” and then wait until the last minute to start a task?
- Is “I’ll get to it tomorrow” your unofficial life motto?
- Do you have projects or tasks that have been on your to-do list so long they feel like part of the furniture?
- 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?
- 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
The Crucial Role Emotions Play in Productivity - TIME
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.
- 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.”
- 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:
- Format and proofread the final document.
- Draft each section based on research.
- Organize and clean up the data.
- Gather data from different sources.
- 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.
- 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.”
- 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!
Tuesday Jan 14, 2025
Tuesday Jan 14, 2025
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.
Over at Psych Central, I found How to Spot Manipulation Tactics
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!
Tuesday Jan 07, 2025
Tuesday Jan 07, 2025
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?
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.
- 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.
- 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.”
- 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.
- 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.
- 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.
- 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.
- 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!
Tuesday Dec 31, 2024
Tuesday Dec 31, 2024
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!”
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!