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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
Wednesday Mar 19, 2025
Wednesday Mar 19, 2025
SHOW NOTES:
On this show…we are diving into the idea of emotional shape-shifting or adapting our emotions and behaviors in different social situations. Have you ever found yourself slipping into the role of mood manager—filling awkward silences, lifting a heavy atmosphere, or shifting your tone just to keep the peace? Maybe you’ve walked into a room, scanned the emotional temperature, and instinctively adjusted yourself to fit in, smoothing out discomfort like a social glue stick. If so, congratulations! You might be what I like to call an Emotional Shape-Shifter—the person who intuitively adapts to meet others where they are. Sounds like a superpower, right? And in many ways, it is. This kind of emotional adaptability can build connections, ease tensions, and make you the go-to person for support and social harmony. But here’s the catch—when does being flexible turn into being too flexible? At what point do we stop adjusting and start erasing ourselves?
Think about it - constantly mirroring other people’s moods can be exhausting! If you’ve ever walked away from a conversation feeling emotionally drained—like you just carried the weight of someone else’s energy—you’re not alone. As a self-proclaimed shifter, I wanted to know, is emotional shape-shifting simply a form of empathy, or is it a close cousin of people-pleasing? And more importantly, how do we keep the good parts of this trait while setting boundaries that protect our own emotional well-being? Today, we’re diving into the art of emotional adaptability—when it’s a strength, when it’s a slippery slope, and how to find the balance between connection and self-preservation.
I was talking to a friend of mine about this idea and referred to myself as “the goo”...sounds weird, but think about it. Goo fills empty space.
Ever notice how you become a slightly different version of yourself depending on who you’re with or where you are? This isn’t about being fake – it’s something psychologists might call emotional shape-shifting, and it’s actually a normal part of human behavior. Emotional shape-shifting can be defined as the process of adjusting or changing your emotional expression to suit different situations or people. It draws on our capacity for emotional regulation – the ability to control or modulate our feelings – and on emotional mirroring, where we unconsciously mimic another person’s emotions to connect with them. In other words, it’s like being an “emotional chameleon”, instinctively adapting to the social environment to blend in or put others at ease.
There are no set criteria that define someone as a social chameleon, but common traits can include:
Empathy: Recognizing, relating, and responding to the thoughts and feelings of others.
Adaptability: Being able to change your behavior readily in different situations.
Open-mindedness: Always searching for a common ground with others’ beliefs and interests.
Social awareness: Being keen to subtle social cues, like body language, or shifts in others’ moods and behaviors.
Effective communication: Offering clear, engaging conversation and active listening.
Displaying interest: Asking questions and displaying interest in someone else’s passion.
Mimicking movements: Taking on movements of another to convey shared experiences, like smiling, nodding, or arm crossing.
On the School of Life’s YouTube Channel, I found How to Stop Being a People Pleaser
CHALLENGE: Be intentional with your own emotional shape-shifting – adapt to others when it feels right, but never at the cost of your true feelings and needs. Stay flexible and empathetic, yes, but also fiercely protective of your authenticity and personal boundaries.
I Know YOU Can Do It!
Wednesday Mar 12, 2025
Wednesday Mar 12, 2025
SHOW NOTES:
On this show…we are turning dreams into reality as we take action to live our best lives. Have you ever caught yourself saying, “One day, I’m going to…” or “I wish I could…” only to let time slip by without taking action? Maybe you’ve dreamed of starting your own business, writing a book, switching careers, or finally diving into that passion project you can’t stop thinking about. But somehow, between responsibilities, self-doubt, and the comfort of routine, those dreams get placed on the back burner. And the longer they sit, the easier it is to convince yourself that now just isn’t the right time. But let’s be real—if we wait for the perfect time, we might be waiting forever. So, what’s really holding us back? Is it fear? Lack of direction? The security of staying where we are, even if it isn’t fulfilling?
Today, we’re going to uncover the real reasons we stall on our dreams and, more importantly, how to break through the hesitation and take action. Because here’s the truth: the difference between “I wish” and “I did” is action. And that doesn’t mean making a drastic leap overnight—it means taking one small, intentional step in the right direction. Whether you’re looking to reinvent your career, start a side hustle for joy rather than money, or simply make progress toward something you love, this episode is for you. Let’s talk about the power of forward motion, break out of the predictable patterns that keep us stuck, and create a real, scalable plan to move from dreaming to doing. It’s time to get up and get going!
From the start, I had entrepreneurial aspirations! Not really sure why that is. I didn’t come from a family of entrepreneurs. My father was a professor and my mother a stay-at-home mother but as early as I can remember, I was creating opportunity. Not everything was a money-maker or even successful but that wasn’t really the most exciting part for me. It was the idea that turned into action. I saw opportunity everywhere. For instance, my neighbors were out of town and we had a big storm in my neighborhood. This took down a very large tree in their backyard. After an initial inspection I decided it would be cool to give neighborhood children a tour for a small entrance fee. After coming up with some compelling and elaborate stories about each nook and cranny of the fallen tree, we gave tours all day and made enough money to walk to town and treat ourselves with some goodies.
Now, I realize there is a time and place for any genius idea so I’m not suggesting checking the weather channel for the next big storm but I tell this story to say, what can you engineer from just a creative thought?
Let’s take a moment for some self-reflection. Grab a pen and paper, or open a notes app, and jot down your answers to these questions:
- What is a dream or passion you’ve been putting off?
Think about something you’ve always wanted to do but haven’t pursued yet.
- What fears or doubts have been holding you back?
Be honest with yourself—acknowledge any fear of failure, fear of success, or comfort in routine that’s keeping you from taking action.
- What small step can you take this week toward that dream?
Identify a manageable action that moves you closer to your goal, whether it’s researching, networking, or dedicating time to your passion.
The Real Reason You’re Afraid To Chase Your Dreams - from Bren on the Road
When asked…How can we overcome the fear of pursuing our dreams?. Deepak Chopra
At Observing Leslie, I found How the Obsession with Monetizing Hurts Us
On Gabby Bernstein’s YouTube channel, I found The First Step in Taking Action on Your Dream
CHALLENGE: Stop waiting for the “right time” and take the first bold step toward your dream today. Trust yourself, embrace the excitement of the unknown, and start creating the life you’ve been dreaming about—because the only thing standing between you and your future is action!
I Know YOU Can Do It!
Tuesday Mar 04, 2025
Tuesday Mar 04, 2025
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!
Tuesday Feb 25, 2025
Tuesday Feb 25, 2025
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!