Do The Thought Work: Recent Episodes
Ashley Hughes & Ashley Greene
Do The Thought Work is a weekly podcast that believes self-development and mind management are the gateway to a successful career and life. Hosted by two female business owners in completely different chapters, Ashley Hughes and Ashley Greene are seeking to empower others and challenge the status quo of what society tells us the path to success should look like.
With a fresh and approachable outlook that’s neither too woo-woo nor too technical, the Ashley’s invite their listeners to start creating the lifestyle they actually want, providing them with the tools and tangible takeaways they need to get there. Hear a number of topics ranging from manifestation, boundaries, limiting beliefs, wellness, relationships, failure, self-care, routines, goal setting, and even current plights and achievements they’re experiencing in their own lives. Tune in every Tuesday as they chat candidly and affirm that you, too, deserve to live your best life––as long as you’re willing to do the thought work.
Keep up with the Ashley’s @ashleynhughes and @ashleydgreene.
Language is an extremely powerful tool that can shape our emotions and self-worth. In this episode, we discuss how to take back control and convert negative self-talk into opportunities for personal growth. Plus, how to view them as an invitation to do some inner work. By recognizing the impact language has on us, we can regulate our responses and redirect them towards positivity, leading to healthier relationships and improved self-understanding. Listen in as we dive into how each of us uniquely acquires and processes language.
IN THIS EPISODE, WE TALK ABOUT:
- How we individually acquire and process language
- Negative words and emotions as an invitation for self evaluation
- Bringing awareness to what triggers us
- Holding space for others while not making their emotions your responsibility
- The difference between aggressive and assertive communication
- Setting boundaries to strengthen relationships
RESOURCES MENTIONED:
- Episode 5. Why Boundaries Are Important For Your Well-Being And How To Implement Them
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Recognizing the complexities of your memory and the biases it creates is crucial for opening yourself up to more positive energy and understanding. If we have the power of perception, why not create a supportive story that moves us forward instead of one that keeps us stagnant in the past? In this episode, we look at ways to filter information in a more empathetic way, ultimately improving relationships, mood, and everyday interactions. Listen in to learn how you can flip the script on your memories to step into an empowering reality.
IN THIS EPISODE, WE TALK ABOUT:
- How the human brain encodes, stores, and retrieves information
- Recognizing the stories that impact your perspective
- Noticing if you create self-fulfilling prophecies with your memories
- Leading from a place of gratitude and empathy
- Having the courage to take accountability for your emotions and reactions
RESOURCES MENTIONED:
- Episode 45. Why Is Open-Mindedness Important?
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Your thoughts direct how you move forward in life, so when you’re fixated on negative stories and beliefs, it’s nearly impossible to make meaningful progress. In this episode, we look at different frameworks that can help you change your internal narrative to redirect your attention towards supportive thoughts. We also share questions to ask yourself when you feel detached from your future self and what you want to create. Listen in to learn how your perception and attention deeply impact your interactions with yourself and the world around you.
IN THIS EPISODE, WE TALK ABOUT:
- The science behind how your mind selectively focuses on certain stimuli and ignores others
- Understanding how your assumptions dictate your emotions and mood
- Calling in more of what you want into your life by refocusing your thoughts
- Imagining who you would be if you didn’t let your perception run your life
- How to decipher a thought from a fact
RESOURCES MENTIONED:
- Episode 72. How To Maintain Focus & Overcome Distractions In A Busy World
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
The phrase ‘feel your feelings’ shows up often in the personal development space, but what does it actually mean? In this episode, we’re sharing strategies for navigating hard-to-feel emotions like grief, pain, and frustration. It might be tempting to bypass those feelings, but the truth is they can be our greatest teachers and reveal the roots of our belief systems. Join us as we dig below the surface and explore the benefits of negative emotions and how to process them in healthy, productive ways.
IN THIS EPISODE, WE TALK ABOUT:
- The difference between processing and ruminating on negative emotions
- Recognizing information that negative emotions can provide
- How to process emotions in a more empowering way
- Taking responsibility for your reaction to negative feelings
- Working on your self-concept in order to genuinely believe in positive affirmations
RESOURCES MENTIONED:
- Episode 66. Exploring The Root Causes Of Your Emotions & Learning To Feel Your Feelings
- The Untethered Soul by Michael A. Singer
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Trauma work can be intense and uncomfortable, but understanding what shapes your perspective is crucial for becoming the best version of yourself. In this episode, we recap what ‘big T’ and ‘little T’ traumas are and how those childhood experiences set the foundation for adulthood. We look into different strategies for connecting with your inner-child and address how trauma is stored in your body. We also talk about the impact of trauma work and how it’s been deeply beneficial for us.
IN THIS EPISODE, WE TALK ABOUT:
- What happens when your needs aren’t met during childhood
- Embracing imperfections in yourself and others
- The link between trauma work and nervous system regulation
- Recognizing where you use protection mechanisms that no longer serve you
- The importance of revisiting traumatic moments in order to fully heal
RESOURCES MENTIONED:
- Episode 31. Trauma: Big T and Little T Trauma Definitions
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
We’re doing a deep dive into the tools and resources that can help you out of a stuck mentality. We discuss the different types of mental blocks we’ve come up against, such as self-doubt and fear of failure, and get into the different thought work exercises that help us break through those barriers.
We also touch on the power of visualization and how to empower yourself to get out of your own way. Plus, we explore the difference between toxic positivity and genuinely putting yourself in alignment with how you want to feel.
IN THIS EPISODE, WE TALK ABOUT:
- Tools for becoming skilled at differentiating thoughts from facts
- How to identify and challenge limiting beliefs
- The first steps to take if you’re feeling stuck
- Empowering yourself to take responsibility for your thoughts and feelings
- What cognitive rewiring is and how you can use it to improve your internal dialogue
RESOURCES MENTIONED:
Episode 73. The Art Of Letting Go: Getting Clear What's Serving You & What's Holding You Back
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Whether it’s a relationship, a job, or even something sitting in the back of your closet, there’s one question we like to ask ourselves to clean up mental and physical clutter: Is it serving me? In this episode, we explore the art of letting go and making space for things in your life that propel your growth instead of hold it back. We also look at common obstacles that people put in their own way and share tools for evaluating when it’s time to move on from someone or something.
IN THIS EPISODE, WE TALK ABOUT:
- Understanding why you’re holding on to something that no longer brings you joy
- Why so many people choose temporary satisfaction over long-term happiness
- How to tell if a person in your life is truly supportive of your success
- Questions to help guide yourself out of a scarcity mindset
- Ways to detach from a certain identity or persona that you’ve outgrown
RESOURCES MENTIONED:
Episode 63: The Best Practices For Breaking Old Habits And Creating New Ones
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
When your brain feels like a browser with too many tabs open, what’s your response? For most people, it leads to overwhelm and procrastination, which then starts this vicious cycle that prevents them from achieving their goals.
In this episode, we’re sharing what we do to put boundaries in place and improve focus throughout the day. Between scheduling in breaks and using sensory signals to get into the zone, it all starts with doing the thought work on why you’re distracted in the first place and then setting up safeguards to limit those default patterns.
IN THIS EPISODE, WE TALK ABOUT:
- Where procrastination and indecision come from
- How to make your to-do list more manageable
- What it means to be a good steward of your time
- Why having a schedule actually gives you more freedom
- Tips for how to avoid the ‘Sunday Scaries’
RESOURCES:
- Forbes: Distraction Is Not What You Think
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
One of the most powerful aspects of doing the thought work is being able to create and choose your happiness. There’s a certain art in letting go of what’s not serving you and actively seeking what does. In this episode, we dive into how to do that! We share ways that we navigate difficult feelings and how to stop the emotional spiral. We also highlight the daily practices that can help you cultivate happiness and expand the list of what lights you up.
IN THIS EPISODE, WE TALK ABOUT:
- How to put yourself in a better mindset when you’re not feeling happy
- What it looks like to practice non-attachment
- Tools for creating thought boundaries
- Understanding where comparison diminishes your happiness
- Putting yourself on the pursuit of happiness and exploring what that means to you
RESOURCES MENTIONED:
- Episode 69. Role Integration & How To Step Into A New Identity
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
What’s getting in the way of what you want to create? For so many of us, the thought of breaking through a ‘saturated’ market or doing something that forces us outside of our comfort zone is enough to stop us in our tracks.
On today’s episode, we’re looking at the root causes of excuses and sharing strategies to work through those obstacle thought patterns. Join us as we unpack ways to confront your excuses and come up with an action plan.
IN THIS EPISODE, WE TALK ABOUT:
- Building self-awareness around when and why you create excuses
- A thought download exercise to get clear on your excuses and strategize around them
- Celebrating your unique value and perspective
- The connection between excuses and regrets
- Bolstering your mindset with proof that you have what it takes to achieve your goals
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
When you think about stepping into the person you want to be, it can feel overwhelming to confront the commitment and hard work it requires. But, role integration allows space for playing around with that new identity and testing out what really feels in alignment.
We like to think of it as putting on a cape and unlocking your inner superhero 一 you can eeven put it on just for an hour a day and see what it’s like to be that next-level version of yourself. In this episode, we discuss how to soften the intensity of identity shifts and create habits in a sustainable way.
IN THIS EPISODE, WE TALK ABOUT:
- How to transform the way you view yourself
- The foundation of behavior change and better habits
- Reducing the discomfort of change
- Understanding where you limit yourself
- How role integration works in your career, relationship, and other areas where you want to level up
RESOURCES:
- Episode 10. How Integrity and Mindset Intersect and Help You Follow Through On Your Commitments
- Episode 33. Discovering Your True Identity and Cultivating Your Internal Self-Worth
- Episode 48. How To Become The Highest Version Of Yourself That You Desire
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
When we dig into why we’re feeling stuck, we’re usually faced with our fears, self-doubt, lack of worthiness, and other wounds that stop us in our tracks. In this episode, we tap into that layer and talk about tools for getting out of the cycle of overanalysis. We discuss ways to create momentum through desired action, which includes working on your relationship with failure and your future self.
Paralysis analysis is a very real thing, but it doesn’t have to be your default. Join us to learn how you can start channeling that energy into action.
IN THIS EPISODE, WE TALK ABOUT:
- Uncovering the fear behind what's causing your overwhelm
- Having the discipline to carry out your vision
- Shifting the focus to what’s actually in your control
- Tips for practicing positive focus
- Detaching your self-worth from your outcomes
- Getting clear on what it looks like to act in alignment with your future self
RESOURCES
The One Thing by Gary W. Keller and Jay Papasan
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Being rejected by a partner, a client, or really anyone for that matter, can trigger insecurities around worthiness and purpose. But, what if you could use that rejection as an opportunity for deeper empowerment and exploration? In this episode, we look at ways that you can use negative experiences to take a self-audit and tap into a new level of potential. We also talk about the momentum behind boldness and tools to speed up your healing process after experiencing rejection.
IN THIS EPISODE, WE TALK ABOUT:
- Learning how to sit with uncomfortable emotions instead of bypassing them
- Using rejection as a leverage point instead of something to keep you small
- How rejection can actually be a good thing
- Realizing how a ‘no’ sets you up for a bigger, better ‘yes’ in the future
- Working through the fear of rejection
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
In a culture that tends to be emotion-phobic, it can feel intimidating to get to the root causes of big emotions like anxiety or depression. In this episode, we discuss how you can experience more freedom and mental clarity by getting curious about your thought patterns and reactions.
We share ways you can empower yourself to shift your story and move forward with a different perspective. Plus, we have a mini coaching session where we work through strategies for getting started with feeling your feelings.
IN THIS EPISODE, WE TALK ABOUT:
- Why you shouldn’t strive to be happy all the time
- Where true self-mastery happens
- Creating a better story for yourself and actually believing it
- Recognizing where you limit the expression of your emotions
- Choosing temporary discomfort over long-term pain
RESOURCES MENTIONED:
- Episode 31. Trauma: Big T and Little T Trauma Definitions
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Understanding your attachment style gives you deeper insight into how your past experiences shape your patterns in adulthood. It’s also one of the greatest relationship tools available to all of us.
In this episode, we dig into the signs of common attachment styles and how to go about changing behaviors that don’t serve you. We highlight why it’s so important to be aware of what your needs are and approach that journey from a ‘we’ perspective. Plus, we discuss how to know when it’s worth it to heal together in a partnership or if it’s healthier to move on.
IN THIS EPISODE, WE TALK ABOUT:
- The vulnerability and courage it takes to work toward secure attachment
- How your attachment style affects who you attract into your life
- Examples of anxious and avoidant behaviors
- Tools to help identify, honor, and express your emotional needs
- Ways to resolve conflict and come to a true compromise in your partnership
RESOURCES MENTIONED:
- Episode 13. What Codependency Really Means & The 5 Ways Codependent Patterns Show Up
- Episode 30. Emotional Adulthood vs. Emotional Childhood
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Building a healthy money mindset starts with understanding your thoughts and beliefs about your ability to earn, keep, and spend money. In this episode, we discuss how to become more intentional about your relationship with money as an individual and as a business owner.
We highlight ways to become more energetically aligned with abundance and shift out of a scarcity mindset. We also share tangible ways to improve your money management and break through self-imposed glass ceilings.
IN THIS EPISODE, WE TALK ABOUT:
- Understanding where your relationship with money comes from
- Becoming more aware of the language you use when you talk about money
- Looking beyond the price tag when you make a purchase
- Working through any discomfort that comes up when you check your bank account or credit card statements
- The connection between your environment and money mindset
RESOURCES:
- I Will Teach You To Be Rich by Ramit Sethi
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Most people who try to abruptly quit their bad habits end up returning to the same patterns because they lack structure and support to make sustainable changes. In this episode, we’re breaking down not only how to break habits that don’t serve your goals, but also how to replace them with new ones that do. We share examples of why you might turn to certain behaviors and ways to get better results through more effective and healthier habits.
IN THIS EPISODE, WE TALK ABOUT:
- The four elements that make up a habit
- Setting healthy habits that are attractive and easy to do
- Focusing on the intention instead of the outcome
- Getting curious about what works for you and exploring new modalities
- The most important step of breaking a bad habit
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Just like doing the thought work, the more you practice self-awareness and presence, the more natural it becomes. In this episode, we discuss the benefits of being more observant of yourself and your patterns, including how it reduces stress, creates better boundaries, and helps you make more aligned decisions. We share ways that we intentionally build in more space for mindfulness in our daily routines. We also highlight how being present can help you as a business owner, parent, and overall human being.
IN THIS EPISODE, WE TALK ABOUT:
- The connected nature of awareness and presence
- Examples of how you can habit stack mindful moments
- The power of switching up your environment and moving your energy around
- How to take yourself out of situations and look at it from a different perspective
- Prioritizing rest and unplugging, especially as a business owner
RESOURCES MENTIONED:
- Don't Just Sit There! by Biet Simkin
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
2022 was a year of personal and professional transformation for both of us. We’ve had some time to reflect on our biggest lessons from this past year and figure out what’s going to serve us going forward. Ashley H. unpacks how she’s been able to find more joy, prioritize the people and things that matter most, and relinquish control. Ashley G. talks about how she’s gotten really clear on who she is as a business leader and how to embrace taking messy action over sitting in fear. Join us as we look back on key moments of growth and discuss the takeaways from those experiences.
IN THIS EPISODE, WE TALK ABOUT:
- Taking an audit of who and what gets your attention
- Meeting the needs of your employees and clients without overextending yourself
- Understanding when and why you’re being indecisive
- Giving yourself more grace and practicing forgiveness
- Focusing on how you want to be, not just what you do
- Being more flexible with timelines and expectations
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
There are a few key buzzwords that are consistently misinterpreted and overused in the mental health and wellness space. Our word choice has such a major impact on a subconscious level and can affect the people around us a lot more than we tend to consider.
In this episode, we share our thoughts on phrases like toxic positivity, mindfulness, being triggered, and using a diagnosis in a joking way. We highlight why using this language can be harmful and share what you can do to communicate more effectively.
IN THIS EPISODE, WE TALK ABOUT:
- How you can validate someone’s feelings and still choose to have a positive mindset
- The difference between being mindful and practicing mindfulness
- Common misconceptions about meditation
- What OCD is (and isn’t)
- Finding better ways to describe how you're feeling and what you’re thinking
- Identifying your triggers and doing the work on your unhealed trauma
RESOURCED MENTIONED:
- @igototherapy
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Fear is often the main factor that stops us from taking action, achieving our goals, and stepping into a more evolved version of ourselves. In this episode, Ashley H. and Ashley G. talk about facing your fears, the benefits of doing things that scare you, and how to start flexing that courage muscle. They share ways to explore what’s really going on underneath the surface and the positive ripple effect of leaning into uncomfortable feelings. Ashley G. also shares a powerful exercise to help kids get out of a fear state and practice being brave.
IN THIS EPISODE, WE TALK ABOUT:
- How we can leverage fear and use it to create momentum
- Understanding what’s causing your resistance or avoidance
- Tools to regulate your nervous system
- Operating from a place of excitement and possibility
- Prioritizing your growth
RESOURCES MENTIONED:
- The Obstacle Is the Way by Ryan Holiday
- Feel the Fear...and Do It Anyway by Susan Jeffers
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
One of the most important, yet underrated, factors for your overall health is the quality and duration of your sleep. In this episode, we unpack the effects that sleep has on your physical and mental wellness, and we also share science-backed tips to improve your nighttime habits. Getting proper sleep and supporting your natural circadian rhythm are crucial for engaging in thought work, so listen in to learn how you can enhance your routine.
IN THIS EPISODE, WE TALK ABOUT:
- The link between sleep and hormone health
- What brain fog is and how sleep deprivation can trigger those symptoms
- Lighting solutions to get energized in the morning and wind down at night
- Hacks to reduce your screen time before bed
- The best way to maintain a consistent routine
RESOURCES:
- Huberman Lab - Master Your Sleep & Be More Alert When Awake
- Smart Light Bulbs
- Amber Reading Light
- Light Therapy Lamp
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
If you judged what it means to be an entrepreneur based on what’s shown on social media, it would seem like there’s a lot of private jets, glamorous parties, and luxury vacations. But, what is it actually like on a daily basis to be a business owner, especially when you’re first starting out?
In this episode, Ashley G. and Ashley H. discuss some of the highs and lows of being an entrepreneur. They detail what their schedules look like and talk about how they make time to do things that support their wellbeing. They also highlight their business goals for the upcoming year.
IN THIS EPISODE, WE TALK ABOUT:
- What we wish we knew before going all-in on our businesses
- Navigating business, family, and personal life
- Becoming more effective and intentional with our schedules
- Advice for dealing with imposter syndrome, overwhelm, and burnout
- The unexpected perks of being your own boss
- What we’re looking forward to in 2023
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Your relationship with food has a profound effect on your mental and physical health. In this episode, we break down the common limiting beliefs and practices that lead to a never-ending cycle of yo-yo dieting. Ashley H. opens up about her journey with PCOS and healing her relationship with food, and Ashley G. shares some of the science and psychology behind diets. They also cover how to become a more mindful eater and get in tune with your hunger cues.
IN THIS EPISODE, WE TALK ABOUT:
- Why you shouldn’t apply a moral value to food
- The problem with having an ‘all-or-nothing’ attitude when it comes to food choices
- Misconceptions about emotional eating
- Tools to get a better understanding of your hunger hormones
- Understanding where your relationship with food stems from
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
One of the foundational elements of self-care is optimizing your daily routine so you can reduce chaos and show up as the best version of yourself. In this episode, we break down how to create effective structure in your schedule and highlight the benefits of doing so. Ashley G. shares an exercise to help you get really clear on your priorities and build your day around what’s most important. We also talk about ways to practice consistency and clear up more mental space so that you can be present.
IN THIS EPISODE, WE TALK ABOUT:
- The first step for creating your ideal daily routine
- Taking time to experiment with your schedule and evaluate how you can make it better
- Why it’s so important to factor in flexibility and time buffers
- How having a schedule helps you protect your peace and practice integrity with yourself
- Ways that your routines can positivity affect your overall wellness, especially your sleep hygiene
- Allowing your schedule to grow and evolve with you, particularly as a business owner
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Keeping your composure and staying connected in times of uncertainty and unpredictability is a practice that can be found by doing the thought work. When we are rocked by external environments or are feeling affected by things that haven't even happened yet, we can feel a lack of control and begin to spiral.
In this episode, we share our best tips for creating habits to prepare mentally for the unexpected. We share how you, too, can escape the story you have created in your head in order to stay steady, be anchored, and keep your composure.
RESOURCES:
The Four Agreements, Don Miguel Ruiz
IN THIS EPISODE, WE TALK ABOUT:
- How to practice neutrality when the unexpected arises
- Our best practices for checking in with yourself to keep your composure
- How to give yourself the grace and the space in these moments
- How to tell when things are not about us
CONNECT WITH ASHLEY HUGHES
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CONNECT WITH ASHLEY GREENE
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Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
There are so many cultural beliefs about finances that we subconsciously adopt from a young age. Sayings like “money doesn’t grow on trees” and “you should marry into a rich family” end up shaping our money mindset in adulthood.
In this episode, we discuss how to improve your relationship with money, strengths and weaknesses of different financial archetypes, and ways to naturally put yourself in a position for a promotion or raise. We explore how factors like identity and self-worth tie into your money mindset, and pose questions to help guide your thought work on personal finances.
IN THIS EPISODE, WE TALK ABOUT:
- Looking at what shapes your belief systems around wealth and abundance
- Characteristics of the eight money archetypes
- Strategies to reframe your perspective on money and finances
- The difference between entitlement and genuinely providing value
- How to confidently approach conversations about payment and compensation
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Work-life balance is a bit of a misnomer, isn’t it? There are four main interconnected aspects of life: body, being, relationships, and career. We break down our go-to systems that help us feel more balanced and allow us to uphold our boundaries in all four areas. We talk about what it looks like to prioritize peace and make decisions based on how they support the life you’re trying to create. We also circle back on topics like clean rest, joyful moments, and adding in intentional pockets of time that nourish your soul.
IN THIS EPISODE, WE TALK ABOUT:
- Why balance can’t exist without boundaries
- Ways to reduce your mental load
- Honoring how your definition of balance changes in different seasons of your life
- Getting really clear on why you want to take action that goes against your boundaries
- Tracking how you’re spending your time and energy
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
If your vibration, your energy, or your feelings are off, there needs to be some thought work about why that is. Your vibration directly influences how you show up in this world and the opportunities that you call in. We break down how to recognize when people or situations aren’t a good energetic match, the powerful ripple effect of raising your vibration, and ways to authentically engage in energy work. We also describe the outcomes that we’ve noticed in our own lives and businesses when we started to focus on operating from a higher vibration.
IN THIS EPISODE, WE TALK ABOUT:
- What terms like energy, vibration, and aura mean
- Actively trying to leave people better than how you found them
- Being aware of how you’re existing in the world
- Understanding why you might be overcompensating for people who don’t reciprocate your energy
- Tools for being a good steward of your energy
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Understanding the importance of a goal, having the structure to achieve it, and then being able to support yourself on that journey is the perfect recipe for turning your daydream into your reality. In this episode, Ashley G. breaks down her blueprint for setting yourself up for success when it comes to stepping into a new version of yourself. We discuss how to approach goal setting and create a measurable, actionable, and realistic plan. This is the perfect time of year to start looking ahead for how you want your next year to go, so listen in for tips on how to hit the ground running in 2023.
IN THIS EPISODE, WE TALK ABOUT:
- How to achieve your goals more efficiently and sustainably
- Why Ashley G. recommends focusing on 90-day outcomes
- Questions to ask yourself to help guide your game plan
- Reframing failure as a stepping stone instead of a step back
- How to stay in your healthy self while you’re going after a goal
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
How can you go into this holiday season with a clear idea of how you want to feel and show up during these next couple of months? This is the time of year when a lot of people start to unravel and disregard the practices that help them stay grounded and goal-oriented. We break down how we set ourselves up to have a balanced holiday season.
We discuss how to eat and practice movement in ways that honor your lifestyle while still participating in traditions. We also talk about why it’s so important to trust your body and mind enough to know that if someone questions your decisions, you can move past their judgment. Plus, we touch on getting ready for 2023 and starting to create new goals for yourself before January 1st hits.
IN THIS EPISODE, WE TALK ABOUT:
- Looking at where you’re applying an all-or-nothing mindset
- Checking in with your boundaries and seeing if you need to create new ones
- Celebrating the holidays in a way that brings you peace and joy
- Tips for mindful eating
- A tool to help you gauge if you really want to attend an event or you’re just going because you feel obligated
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
As we get closer to the end of 2022, we like to start reflecting on the progress we’ve made with our annual goals and how we want to approach the next year. In today’s episode, we talk about how to achieve true transformation, strategies for getting really clear on who you want to be, and tips for reverse-engineering your goals. We illustrate what happens when you detach from the outcome and prioritize who you’re becoming in the process, especially when it comes to your health, wellness, and business ambitions. We also discuss why it’s essential to stay grounded in your ‘why’ and practice living an intentional life.
IN THIS EPISODE, WE TALK ABOUT:
- How to become the version of yourself that you desire
- Journaling prompts to get really clear on how you want to show up and ways to support yourself in making that happen
- Shifting out of the all-or-nothing mentality
- Creating achievable, sustainable goals
- Setting yourself up for consistent growth
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
We’re sharing our top strategies and life practices that improve our businesses and daily operations. We get into how we approach scheduling to reduce chaos and avoid burnout, and how we make sure that we’re intentional about the time we spend with our families, friends, clients, and on our own.
Ashley H. explains how she’s been incorporating the concept of “clean rest” into her routine and recommends her favorite tools for effective, simple habit tracking. We also chat about how we’ve been making time for hobbies and illustrate the positive ripple effect that’s had on how we show up as business owners.
IN THIS EPISODE, WE TALK ABOUT:
- Being willing to audit and analyze how you spend your time
- What it looks like to really take ownership over your calendar, especially when you’re a business owner
- Why it’s so important to be respectful of your own time
- Creative ways to seek support and mentorship
- Allowing yourself to get out of your comfort zone and challenge your brain in new ways
- Setting up systems and processes for your life and household
RESOURCES MENTIONED:
- Notion
- Huberman Lab Podcast
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Our society has made forgiveness feel like validation of someone's action instead of the practice of giving yourself the freedom you deserve. Forgiving someone is an act of self-care that allows you to heal and experience neutrality. We discuss the misconceptions of forgiveness, how to recognize when you’re in a cycle of resentment, and tools for forgiving and releasing. Getting to a place where you aren’t rocked by people’s actions or words towards you is such a liberating space to be in. Listen in to learn more about how you can build that deep confidence in yourself and truly let go.
IN THIS EPISODE, WE TALK ABOUT:
- How holding onto anger affects your personal power
- Doing the internal work on what is ultimately causing you pain and suffering
- What it looks like to hold space for people and forgive them
- How to show up to conversations with people you feel wronged by
- Why it’s so important to keep space between stimulus and response
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Open-minded people don’t care to be right一they care to learn and understand. We discuss why it’s important to be innovative with ourselves and our minds, and celebrate the fact that our belief systems can evolve. We talk about how social norms are constantly changing and how to approach conversations with loved ones who hold different opinions or beliefs. Plus, we talk about how to develop a deeper sense of self-awareness and recognize when you’re stuck in a cycle of proving that you’re right.
IN THIS EPISODE, WE TALK ABOUT:
- Navigating polarized environments, especially on social media
- Understanding how your opinions can shift over time
- Examples of how our beliefs changed once we dug deeper into the thought work
- How to take an audit of yourself and reflect on how your identity is evolving
- The most loving thing you can do when experiencing friction
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Ashley G. and Ashley H. are talking about their entrepreneurial journeys and the thought work that has helped them get to where they are today as business owners. They break down the ‘why’ behind their businesses and how their initial visions have shifted since they dreamed up their business ideas. They discuss how they’ve learned to take messy action instead of staying stagnant, and share tools that have helped transform their mindsets around failure. They also discuss how the lessons they’ve learned as entrepreneurs apply to other goals they have outside their careers.
IN THIS EPISODE, WE TALK ABOUT:
- The personal growth and mindset work that’s required of an entrepreneur
- Ashley H.’s dream of leading a change in the marketing industry
- How Ashley G. scaled her personal training business
- Looking at ways that you’re forcing yourself to play small
- What it looks like to take radical responsibility
- How the conversations that you have with yourself shape your reality
RESOURCES MENTIONED:
- Jay Shetty Podcast - 6 Reasons We Overthink & 4 Steps To Break Down Your Procrastination Pattern
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Confidence is ultimately trusting yourself and following through with what you say you're going to do. Where in your life are you out of integrity with yourself? By focusing your energy on building a foundation of self-care and self-love, you can tune out the external doubt and cultivate that sense of trust. Ashley G. details how she works with clients to cultivate self-appreciation and rewrite the inner critic's narrative. Ashley H. shares what her confidence journey has looked like and breaks down the tools that have been the most helpful for her.
IN THIS EPISODE, WE TALK ABOUT:
- Having confidence in your body, business, life, and relationships
- How to start building mental confidence
- Recognizing the conditioning that many of us have experienced around dimming our confidence
- Taking the power of what people say about you
- Becoming a more compassionate internal observer
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
What does it look like to actually do the thought work? Ashley H. and Ashley G. dig deeper on how to build trust and confidence in yourself so you can practice authority over your thoughts. They share tangible mind management strategies and discuss how they go about working through their thoughts. Ashley G. also explains her approach to self-coaching and how to train yourself to differentiate between circumstances and thoughts.
IN THIS EPISODE, WE TALK ABOUT:
- How to coach yourself
- The interconnected nature of mind management
- Becoming best friends with your emotional guidance system
- The consequences of hovering on the surface of your emotions
- What a thought download is and how to do one
- Discovering practices that bring you peace and help you feel centered
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Self-destructive behaviors and subscribing to a victim mentality provide short-term relief, but that mindset ultimately gets in the way of living a satisfying and fulfilling life. We discuss what those behaviors look like, characteristics of victim mentality, and how to get out of that cycle. We dig into why some people choose to stay in pockets of pain instead of confronting underlying emotions and share some of our favorite thought work tools around this topic. Plus, we talk about the importance of paying attention to your triggers and doing an audit on your decisions.
IN THIS EPISODE, WE TALK ABOUT:
- Recognizing when you’re engaging in self-destructive behaviors
- Understanding where your emotions and reactions stem from
- What it means to choose your version of hard
- Eliminating things in your life that are out of alignment
- Choosing to detach from your pain and embrace healing
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
In today’s episode, we are talking all about your beliefs and how to honestly do the thought work around them. Maybe you’re not getting the results that you want, and if we reverse engineer that, it always comes down to a thought we've had over and over again until it becomes a belief system. Belief systems feel factual, but they are not.
IN THIS EPISODE, WE TALK ABOUT:
- How to be willing to get uncomfortable
- What is belief exhaustion and how to tackle it
- Allowing yourself the space to not tightly hold on to beliefs
- How your beliefs may be sabotaging you
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Most people, if they sit still and listen to their inner dialogue, and tap into their intuition, know what they want to be doing with their life. They know what their passion is, they know what their purpose is, and they know the direction they want to be going. In today’s episode, we look at why you're not following this passion, purpose or career when you know it is what you want. We focus on the subconscious belief systems that stop us — the things we need to do thought work on — to allow us to see ourselves through.
IN THIS EPISODE, WE TALK ABOUT:
- How to define our passion and purpose
- The difference between hyper-independence and being self-sufficient
- Tackling what excuses we make that prevent us from following our passions
- What it looks like to not just have a singular passion or a singular purpose
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Manifestation is a term that everyone has heard. But what is it, and how do you really do it? In today’s episode, we are deep-diving into focussing on the joy and abundance that will help you get into whatever it is you’re after. We are going to help you shed the feeling of unworthiness and help you realize that you can attain whatever it is you’re trying to create or manifest for yourself.
Manifestation is very popular and it isn’t a new thing — we aren't reinventing the wheel here by any means — but our unique perspective on it is how our thoughts are so impactful to our results. If we aren't doing the thought work before we practice the manifestation it falls flat and it's not putting us in the state of readiness to achieve what we want in life.
IN THIS EPISODE, WE TALK ABOUT:
- Manifestation in terms of science, energy, and alignment (not just the woo-woo)
- How disbelief creates resistance in your thoughts that manifests itself in real life too, which holds you back
- Letting go and being okay with knowing you're not going to know what will happen in the future
- How checking in with how you're feeling is a big part of manifestation
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Anxiety is being at war with yourself. When we’re anxious, we’re dealing with the anticipation of whatever story we're creating — anxiety is anticipating embarrassment, humiliation or the worst-case scenario. Digging deeper and figuring out what is beneath that blanket emotion will help you uncover your beliefs faster so that you can move through anxiety. Just because you’re experiencing anxiety doesn't make you powerless
Ashley H. and Ashley G. discuss the causes of anxiety, underlying feelings masked as anxiety, and taking control of anxiety by making it your friend. Ashley G. gives us the top tool that she uses (thanks to her Mom) when she needs to put a stop to her anxiety.
IN THIS EPISODE, WE TALK ABOUT:
- What anxiety is and what causes it
- Finding the true underlying feelings of anxiety
- How to take ownership over anxiety
- Reframing fear as excitement
- Flipping the script on worst-case scenario thinking
- The ‘other’ what if: What if it all goes right?
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Breakups can feel earth-shattering and confusing, but they don’t have to be. We get into how to process breakups between friends, romantic partners, and even work relationships. We discuss tools for practicing neutrality, working through heartbreak, and reframing your pain as purpose. We explain why it’s so important to take time to process the stages of a breakup and dig into what you can improve in future relationships. Ashley H. also opens up about some of her past friendship breakups and reflects on how she would do things differently going forward.
IN THIS EPISODE, WE TALK ABOUT:
- Having gratitude for being able to experience the full spectrum of emotions
- Being aware when you’re falling in love with the potential of someone or a situation, not the reality
- Looking at ways to leave a relationship where both parties are in a good place
- Understanding why you make decisions that cause more pain for yourself
- Breaking codependent patterns
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
There are so many macro and micro ways that change can really impact how you feel on a daily basis. Transitioning through jobs, relationships, living environments, and even small things like habits and routines can feel uncomfortable. But, the beautiful thing about change is that it means that we’re growing, evolving, and learning. We share our top tips for constantly being in a posture of anticipation and staying open to change. We break down six coping skills for transition, ways to take space to grieve the past, and our go-to positive focus exercises.
IN THIS EPISODE, WE TALK ABOUT:
- Reflecting on times of major transition in our own lives
- Addressing the common misconception that you either love or hate change
- Focusing on the payoff that awaits you at the end of a transitional period
- Giving yourself grace to identify and sit with your feelings about a particular change in your life
- How to work on accepting and moving forward from your past
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
We’re diving into what it means to lead yourself and others, and the thought work that's necessary to do that effectively. Developing your emotional intelligence and taking care of your physical self are two of the biggest factors that can impact how you show up as a leader. We discuss leadership through the lens of guidance and service, and what it means to be a servant leader. We also explain why we reject the idea of ‘self-made’ and break down four different skill sets of successful leaders.
IN THIS EPISODE, WE TALK ABOUT:
- Examples of what it looks like when business leaders flip the organizational chart
- Reflecting on our experiences with good (and bad) bosses
- Learning how to take the blame, apologize, and figure out the solution from there
- The importance of holding space where you and your team can open up and engage in uncomfortable conversations
- Tips for practicing uninterrupted speaking and listening
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Your sense of identity ultimately comes back to your belief systems, the stories you have around your experiences, and what you’ve let those stories mean about who you are. We typically don't question any of that, but there’s so much value in doing the thought work around your identity and understanding how it plays into all areas of your life. We dive into where identity comes from, how to regulate your internal self worth, and how you can ultimately reshape the foundation of your identity. We also share tools for understanding your sense of self and journaling exercises that we’ve found helpful on our identity journeys.
IN THIS EPISODE, WE TALK ABOUT:
- What it looks like to internalize reflections of other people and let that shape your identity
- How having a strong sense of self helps you break though external doubt
- Building the self-awareness to reevaluate your perception of self
- The nuances between identity and self confidence
- The physical, mental, and business outcomes of our own identity thought work
RESOURCED MENTIONED:
- The Power of One More: The Ultimate Guide to Happiness and Success by Ed Mylett
- Read This If You’re Struggling to Create Your Own Identity by Jennifer Chan
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Our thoughts create a sense of scarcity or abundance, and our outcomes are the result of what we put our attention towards. For example, if you believe money is hard to come by, it's going to be hard to come by. But, if you believe money flows towards you, it's going to end up in your bank account more effortlessly.
In today’s episode, we discuss how your mindset ultimately affects your reality and share simple ways to shift your language and energy around success. We break down how to recognize when you're in a scarcity spiral and tools to transition into a mindset of abundance. We also talk about the nuances between gratitude and abundance and list ways that we’ve set ourselves up to be in a state of abundant flow.
IN THIS EPISODE, WE TALK ABOUT:
- The spectrum of scarcity mindset
- Looking at abundance from an energetic standpoint
- How to apply this thought process to your everyday life
- What we’ve seen happen in our own lives as a result of having an abundant mindset
- How to handle situations where people challenge your confidence and positivity
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
If you're stuck in a behavior pattern that's not serving you, it might be a response to previous trauma. Trauma from your childhood and even your recent past can unconsciously affect your present day. Building awareness around your triggers will help you move from showing up as your surviving self to actually being able to take action and operate from your best, most healthy version. We share seven different ways to check in with yourself and see if your reactions and actions are a result of your past traumas, and we get into how we’re personally doing trauma work in our own lives.
IN THIS EPISODE, WE TALK ABOUT:
- Signs that you’re showing up as your survival self instead of your healthy self
- Misconceptions about traumatic events and how to heal from them
- Reminding yourself you have the ability and self-awareness to live the life that you desire
- Finding strength and gratitude in your trauma healing
- Tools to recognize your triggers and get started on the thought work
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
We are responsible for how we feel at every moment. Our feelings are caused by our thoughts and what we make that mean. When we are reacting out of emotional childhood, we often blame other people for how we feel, how we act, and for the results we get in our life. However, when we operate from a place of emotional adulthood, we practice emotional maturity, control, regulation, and expression. This is where all of our power is. We dive into how to go from emotional childhood to emotional adulthood and share how this shift has had an enormous positive ripple effect on our lives and the people around us.
IN THIS EPISODE, WE TALK ABOUT:
- Recognizing when you’re in an emotional childhood space and what triggers that reaction
- Why we believe that personal responsibility is so important
- The path to finding personal power in situations that make you feel so powerless
- The distinction between fault and responsibility
- Examples of emotional maturity
- Why you shouldn’t surround yourself with people who validate your emotional childhood responses
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Where are you giving other people power over your peace and happiness? It can be so easy to play the blame game and point your finger at other people instead of looking internally to see what’s really going on. If you’re suffering in your relationship, whether it’s romantic, platonic, or professional, oftentimes it’s because you’re arguing with reality, or (surprise!) not doing the thought work. We discuss how we unconsciously create manuals and set expectations for other people, but why it’s so important to catch when you’re being unfair and projecting your trauma onto other people’s actions. We also touch on why hopefulness isn’t all that helpful in relationships and our tips for staying grounded in the present instead of falling in love with the potential.
IN THIS EPISODE, WE TALK ABOUT:
- Getting real about the rules and expectations we have for other people
- Why you shouldn’t treat partnerships like a performance
- Giving people space to grow and develop emotional skills
- Questions to ask yourself to get to the root cause of your emotions
- How to effective communicate your thoughts about other people’s actions
- Checking in with your boundaries and protecting yourself
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
There’s a common misconception that if you’re working overtime and leading a life that looks really productive from the outside, then that means you’re thriving. But the reality behind a lot of high achievers is that they’re operating from a place of scarcity and stuck in a survival mindset. The more that you do the thought work and get to the root cause of how you're feeling and processing those feelings, you'll be able to recognize when you're leading from your healthy self versus survival self.
The more that you're operating from your healthy self, you’ll be able to see when you slip into a mindset that’s motivated by fear. We share ways that this concept has shown up in our work and personal life, and what we’ve done to shift from surviving to thriving. We also discuss how traumatic experiences can trigger your survival mode and our tips for processing those feelings.
IN THIS EPISODE, WE TALK ABOUT:
- Tools to operate from your healthy self instead of your survival self
- Unlearning that you can can still produce high quality work if you’re not under an immense amount of pressure
- Reframing survival mode as a form of coping
- How our feelings about trauma stay frozen in time
- What happens as a result of focusing on what you want to have happen instead of dwelling on the worst case scenario
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
A people pleaser is someone who has an emotional need to please others, often at the expense of his or her own needs or desires. Sound familiar? So many of us have trouble saying ‘no’ or feel responsible for other people’s reactions. We discuss why and how we become people pleasers, common signs that you put your own needs last, and tips for how to live a more authentic life. We break down the fawn response to trauma and how it can show up during conflicts. We get into the latest research about childhood emotional development and Ashley G. reflects on some of her parenting decisions during her daughter’s toddlerhood years. Listen in to learn more about building awareness around your people pleasing patterns and how to break out of that cycle.
IN THIS EPISODE, WE TALK ABOUT:
- A checklist of traits that apply to people pleasers
- The difference between fight, flight, and fawn trauma responses
- Situations that could potentially cause a child to become a people pleaser
- Rethinking how we teach empathy
- Questions that you can use to check in with yourself around your people pleasing tendencies
- Why it’s so important to face your fears around anger and rejection
RESOURCES:
- Untamed by Glennon Doyle
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
Knowing how to regulate your emotions is a huge part of stepping into your power, and the most effective way to do that is一surprise! By doing the thought work. We’re talking about the mindset shift that’s required to be in your personal power and reframe your perspective. Developing your power has the potential to not only enrich and improve your life, but also the lives of those around you. Shifting out of the victim mentality and embracing authentic, genuine power isn’t as complicated as it may seem. Listen in to hear about our self-empowerment journeys and our tips for how you can start to tap into your own power.
IN THIS EPISODE, WE TALK ABOUT:
- Generating power through your decision making skills
- How to have the self-regulation and the self-awareness to stay calm during a conflict
- Reframing situations that happened to you, and no longer see yourself as living in a state of constant victimhood
- Reflections from Ashely H.’s recent thought download
- Six key steps for maintaining your personal power
RESOURCES MENTIONED:
- The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:15 ) Welcome back to Do The Thought Work. Today’s episode is about how to step into your personal power.
( 1:34 ) Ashley H. shares her mindful moment.
( 3:13 ) Ashley G. shares her mindful moment.
( 4:45 ) Ashley G. says, “Real power is coming from within. It's generated from within by doing the internal work.”
( 7:32 ) Ashley H. says, “It's something that you have to mentally be ready to prepare for. And then you have to be willing to take action, even if it is just like at first that mental action
( 8:58 ) Ashley G. explains why having the self-awareness to stay calm during a conflict is a powerful thing.
( 11:18 ) Ashley H. says, “When you're able to reframe situations that happened to you, and no longer see yourself as living in a state of constant victimhood, I think you're able to then step into your power.”
( 13:58 ) Ashley G. lists questions that you can ask yourself to determine if you’re leading from a place of personal power.
( 20:35 ) Ashley H. says, “Take the time to actually think things through and shift your thoughts and like your interpersonal world, so that you can then actually move past situations and learn from them instead of just like dragging out all of your experiences and traumas longer than they need to be.”
( 24:02 ) Ashley G. says, “Sometimes when we have certain thoughts that are definitely not serving us, and they're actually projections of the things that we're actually doing.”
( 32:44 ) Ashley H. says, “As soon as I relinquished control of what other people are going to do or say, and I focused on controlling myself and regulating myself, I was so much more at peace.”
( 33:46 ) Step number one is to make the decision and follow through.
( 34:54 ) Step number two is to have a plan.
( 36:00 ) Step number three is to continue education, continue learning, and learn something new every day.
( 36:35 ) Step number four is to change your routine and habits.
( 37:47 ) Step number five is to understand yourself.
( 38:41 ) Step number six is to stay in the present.
( 40:14 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Having routines and systems in place, particularly in the morning and evening, are so important for success. Not only do they minimize decision fatigue and help with stress management, but they’re also custom fit to align with your goals and provide space for grounding practices in an otherwise chaotic day. We discuss what habit stacking is, why you need to get clear about the intentions behind your actions, and where to get started when building your morning and night routines. We talk about our personal routines and ways that we’ve been able to replace unproductive habits with more consistent, centering routines. Listen in to learn more about how to create more pockets of peace in your daily life.
IN THIS EPISODE, WE TALK ABOUT:
- Why routines give you more confidence
- The benefits of habit stacking
- How to avoid the trap of going through the motions vs. taking meaningful action
- Building your routine gradually
- How Ashley H. replaced her nightly social media scroll with healthier habits like using her sauna bag, showering, and reading
- The interconnected nature of morning and evening routines
- Connecting your routine with your ‘why’
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:03 ) Welcome back to Do The Thought Work
( 1:29 ) Ashley H. shares her mindful moment.
( 2:31 ) Ashley G. shares her mindful moment.
( 4:07 ) Ashley G. introduces the topic of today’s episode: morning and evening routines.
( 4:52 ) Ashley H. says, “Routines are the one thing I found that really keeps me stable when there's just craziness around me.”
( 6:54 ) Ashley G. explains what habit stacking is.
( 9:21 ) Ashley G. talks about how to avoid the motion vs. action trap.
( 10:44 ) Ashley H. talks about how having routines has helped minimize decision fatigue.
( 15:10 ) Ashley H. highlights the importance of slowly trying out and implementing different practices.
( 18:05 ) Ashley G. talks about noticing the cue, routine, and reward around certain habits.
( 19:14 ) Ashley H. shares how she’s broken the habit of scrolling social media before bed.
( 23:25 ) Ashley G. says, “What will definitely help with creating your routines and your systems to be successful is focusing on identity change first, and the rest will follow.”
( 25:41 ) Ashley H. says, “Your morning routine affects your day, and your day affects your night routine.”
( 28:50 ) Ashley H. says, “When you're building habits and you're trying to build routines, you have to tie them to a why.”
( 31:32 ) Ashley G. shares her top tips for creating a successful morning routine.
( 35:29 ) Ashley H. walks listeners through how to build a peaceful night routine.
( 38:24 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
The all-or-nothing mentality is one of the most detrimental places to be when it comes to meeting your health and fitness goals. What would it look like if you didn’t shy away from challenges and use failure as an excuse to completely give up? What if you actually believed that you could reach your goals? Today, we’re talking about how to tap into a growth mindset, foster genuine belief in yourself, and get out of restrictive cycles. We break down what a fixed mindset is and share examples of how it derails progress. We also talk about creating flexible environments and detaching morality from certain actions or foods, which is one of the most common mindset challenges that Ashley G. sees her clients struggle with.
IN THIS EPISODE, WE TALK ABOUT:
- Characteristics of fixed vs. growth mindset
- How to become more aware of when you’re in a fixed mindset
- Having the willingness to see where you need to improve and make adjustments
- The difference between having hope and believing in yourself
- Focusing on the proof that your goals possible and that you’re capable of getting there
- Finding value in the habits that help you reach your goals
- Questioning the assumptions that we make about the outcomes of our actions
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:15 ) Welcome back to Do The Thought Work.
( 1:40 ) Ashley G. shares her mindful moment.
( 2:45 ) Ashley H. shares her mindful moment.
( 4:26 ) Ashley G. introduces today’s topic on the all-or-nothing mentality.
( 5:20 ) Ashley G. defines what a fixed mindset is.
( 7:13 ) Ashley G. explains what growth mindset looks like.
( 10:23 ) Ashley G. compares how people with a fixed mindset vs. growth mindset handle failure.
( 14:51 ) Ashley G. says, “Have the willingness to see where you need to improve and make those improvements.”
( 16:08 ) Ashley H. talks about her experience with hopefulness and true belief in herself.
( 17:51 ) Ashley H. asks Ashley G., “If someone is struggling with having that genuine belief, how do you feel like you can foster genuine belief that's not fabricated?”
( 19:21 ) Ashley G. highlights the importance of finding the proof that your goals are possible and that you are capable.
( 23:00 ) Ashley G. talks about the science behind all-or-nothing thinking.
( 26:43 ) Ashley G. shares common assumptions that she hears from her clients.
( 27:38 ) Ashley H. talks about times in her life when she’s felt impatient about her progress.
( 29:53 ) Ashley G. talks about the negative cycle that the dichotomous thinking creates.
( 34:13 ) Ashley H. brings up how she prepares for the flexibility element of life.
( 36:39 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
How do you address fear and anxiety when you feel those emotions bubbling up? We are talking all about doing the thought work on fear and anxiety, how to move through negative feelings, and what we do when we’re facing situational and chronic anxiety. We share journaling tips that have helped us learn how to identify the root causes of our fears and worries, and our go-to methods for coping with those emotions. We also discuss the value in fear and anxiety and the ways that we’ve learned to embrace that part of the human experience.
IN THIS EPISODE, WE TALK ABOUT:
- The first step in being able to work through fear or anxiety
- The difference between fear and anxiety
- What has helped Ashley H. the most with combatting anxious thoughts
- The power of self acceptance when it comes to fear and anxiety
- What happens when fear and anxiety limits you
- Being careful not to identify with negative emotions and make them your personality
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:00 ) Welcome back to Do The Thought Work
( 1:21 ) Ashley H. shares her mindful moment.
( 3:16 ) Ashley G. shares her mindful moments.
( 5:36 ) Ashley G. says, “The first step in being able to work through fear or anxiety is to recognize that you're feeling it and become friends with it.”
( 10:18 ) Ashley H. says, “Fear is your body's way of communicating with you.”
( 11:15 ) Ashley H. talks about the three things that have helped the most when it comes to experiencing anxiety.
( 18:21 ) Ashley G. says, “The more that you practice it, and the more that you do this, you're going to be able to become less and less anxious because you are training your brain.”
( 20:51 ) Ashley H. talks about what she does when she feels overwhelmed by anxious thoughts.
( 26:22 ) Ashley G. brings up the ways that fear and anxiety can limit us.
( 27:36 ) Ashley H. shares her experience as a person who is, “super anxious and also deeply avoidant.”
( 32:53 ) Ashley G. stresses that people shouldn’t identify and center their personality around their negative feelings.
( 34:52 ) Ashley H. shares her two favorite practices to do when she feels anxious.
( 38:19 ) Ashley H. says, “I've now at my age been able to see how much I appreciate my anxiety and fear because I feel like it's built me into the person I've become and I've been able to see value in it.”
( 39:16 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
The past and present can’t be altered, but you can process your failures and leverage them to help you move forward. We’re diving into the art of failing forward and how to transform your mindset on life’s setbacks. When it comes to failure, if we don’t look for the opportunities and lessons within it, it’s easy to get caught up in stories that we make up around the event and lose confidence in our abilities. We’ve drawn a lot of inspiration from John C. Maxwell's book Failing Forward, and in today’s episode, we break down the seven principles that he lays out for how to change your perspective on failure and manage it better.
IN THIS EPISODE, WE TALK ABOUT:
- Separating failures from self worth
- Questioning if you’re worried about failing, or failing in front of other people
- Accepting your mistakes and effectively communicating about them
- Learning how to modify before you give up completely
- Building up your strengths instead of dwelling on what you lack
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 0:58 ) Welcome back to Do The Thought Work.
( 1:14 ) Ashley H. shares her mindful moment.
( 2:18 ) Ashley G. shares her mindful moment.
( 3:46 ) Ashley G. introduces today’s topic, which is failing forward.
( 5:13 ) Ashley H. says, “You have to separate failures from self worth.”
( 6:36 ) Ashley H. lists examples of majorly successful people who were dubbed failures in the past.
( 8:51 ) Ashley G. says, “Failure is success in progress.”
( 11:29 ) Ashley H. says that she’s been grappling with the question, “Am I really upset that I failed? Or am I upset that people watched me fail?”
( 12:49 ) Ashley G. highlights the importance of owning your mistakes and learning how to communicate about them.
( 14:31 ) Ashley H. breaks down the difference between repeated failures and failing forward.
( 16:42 ) Ashley G. opens up about her mindset around the setbacks in her business due to COVID.
( 19:22 ) Ashley H. shares the first principle from Failing Forward: reject rejection.
( 20:36 ) Ashley G. shares the second: don’t point fingers.
( 21:24 ) Ashley H. shares the third: see failure as temporary.
( 23:57 ) Ashley G. shares the fourth: set realistic expectations.
( 25:34 ) Ashley H. shares the fifth: focusing on strengths.
( 26:46 ) Ashley G. shares the sixth: varying approaches to achievement.
( 27:46 ) Ashley H. shares the seventh: bounce back.
( 29:23 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Essentialism is about how doing less allows us to regain control of our choices so that we can channel our time, energy, and effort into making the highest possible contribution towards the goals and activities that matter. It's not about just removing things, but rather changing your thought work around how you approach life. This practice is a mental, emotional, and physical discipline, and we are breaking down the three steps to start implementing it.
We talk about getting clear on who and what you want to spend your time on and how to say ‘no’ to things gracefully. Essentialism could be the one thing that is blocking you from leveling up and reducing the chaos in your life, so listen in to learn more about how it can benefit your work and home life.
IN THIS EPISODE, WE TALK ABOUT:
- The main inspiration behind this episode, Essentialism: The Disciplined Pursuit of Less by Greg McKeown
- Investing time in creating systems that make your life less complicated
- Practicing integrity and only committing to things that actually serve you
- Rethinking perfectionism
- Tips for how to make the vital few activities almost effortless
- Ashley G.’s exercise to help get you started in this practice
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:08 ) Welcome back to Do The Thought Work.
( 1:46 ) Ashley H. shares her mindful moment.
( 3:31 ) Ashley G. shares her mindful moment.
( 5:43 ) Ashley G. defines essentialism as, “the pursuit of doing less.”
( 7:52 ) Ashley H. says, “The key to making our highest contribution is kind of rooted in saying no.”
( 10:41 ) Ashley H. says, “Instead of forcing your execution, essentialists invest time that they do have saved into creating systems for removing obstacles and making execution moving forward as easy as possible.”
( 11:59 ) Ashley G. talks about recognizing when she’s out of alignment with her integrity.
( 16:36 ) Ashley H. explains the differences between a non-essentialist and an essentialist.
( 20:04 ) Ashley H. breaks down the first step to practicing essentialism, which is exploration.
( 22:46 ) Ashley G. introduces step two, which is to eliminate.
( 26:31 ) Ashley H. covers step three, which is execution.
( 30:54 ) Ashley G. talks about determining the non-negotiables in your life.
( 32:08 ) Ashley G. shares a journaling exercise to help get started with essentialism.
( 36:01 ) Ashley G. highlights the importance of figuring out what you can do less of, not more of.
( 38:10 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Having a positive mindset helps reduce the amount of physical and mental stress that you experience, and it creates a domino effect of better actions, outcomes, and environments. But, maintaining a positive focus is a lot easier said than done. In today’s episode, we’re discussing our tips and tricks to shift the negative thoughts that come up, and why it’s so important to understand where those thoughts come from. On the surface, it might seem easier to stay in a negative headspace and avoid the thought work, but there are so many benefits to being a half-glass-full type of person. Listen in to hear how we practice positive focus and the ways that we’ve seen it enhance our lives.
IN THIS EPISODE, WE TALK ABOUT:
- How neutrality and positive focus coexist
- The judgment that comes up with negative thoughts
- Managing your mind
- Maintaining positivity once you’ve made the turnaround
- Re-interpreting your failures as lessons
- Why so many people have a negative mindset
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:00 ) Welcome back to Do The Thought Work
( 1:52 ) Ashley H. shares her mindful moment.
( 4:16 ) Ashley G. shares her mindful moment.
( 9:03 ) Ashley G. introduces today’s topic, positive focus.
( 10:31 ) Ashley G. walks listeners through a helpful positive focus exercise.
( 13:13 ) Ashley H. talks about practicing neutrality and positive focus.
( 15:37 ) Ashley G. brings up the judgment that comes up around negative thoughts.
( 17:53 ) Ashley H. shares practical ways that she changes her negative thoughts.
( 19:02 ) Ashley H. stresses the importance of understanding where your thoughts come from.
( 21:18 ) Ashley G. talks about focusing on managing your mind.
( 22:33 ) Ashley H. lists ways to maintain positivity.
( 25:08 ) Ashley G. says, “Negative thinking can become a bad habit, and you might not recognize it.”
( 28:04 ) Ashley H. explains why so many people have a negative mindset.
( 32:18 ) Ashley H. and Ashley G. talk about the role that external factors play in positive focus.
( 35:35 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Staying neutral isn’t just about going from a negative thought and like thinking your way into a positive headspace一it's about taking on a more realistic and balanced approach to life. We’re talking about why neutrality is such a valuable tool to have and the importance of being grounded. We discuss the foundation of neutral thinking, some ways that Ashley H. reduces negativity in her environment, and Ashley G’s five techniques for how to get back to peak performance. We share our tips for reprogramming your language and steps for how to practice neutrality to feel more grounded. IN THIS EPISODE, WE TALK ABOUT:
- How neutrality can help with managing depression and anxiety
- Negative vs. neutral vs. positive thinking
- Practicing body neutrality
- Utilizing what you have and not dwelling on what you don’t
- Reminding yourself that you have the power to choose neutral thinking
- Tangible things you can do to be more grounded
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:10 ) Welcome back to Do The Thought Work
( 1:50 ) Ashley H. shares her mindful moment.
( 2:42 ) Ashley G. shares her mindful moment.
( 3:38 ) Ashley G. dives into today’s topic, staying neutral and grounded.
( 4:28 ) Ashley H. talks about the two main pillars of being grounded: mindset and the ability to be present.
( 6:13 ) Ashley G. says, “Being neutral helps you to stay clear.”
( 7:10 ) Ashley G. lists reasons why it’s important to stay grounded.
( 10:29 ) Ashley H. notes that she and Ashley G. get a lot of inspiration from mental conditioning coach Trevor Moawad.
( 14:25 ) Ashley G. says her first technique to get back to peak performance is, “just simply to get to neutral.”
( 17:27) Number two is to stop giving into your feelings.
( 18:40 ) Number three is to use what you have.
( 19:57 ) Number four is focusing on reduce negativity, not increasing positivity
( 21:02) Number five is watch your language.
( 25:10 ) Ashley H. says, “So many of my stresses in life are self sabotaging thoughts and feelings that I'm blowing out of proportion.”
( 27:49 ) Ashley G. says, “Practicing the self awareness to recognize when you're not in a neutral spot is going to be so beneficial.”
( 29:48 ) Ashley H. says, “Gratitude is what really roots us in the present.”
( 31:21 ) Ashley G. and Ashley H. list some tangible tools that they use to feel more grounded.
( 33:24 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
You're going to be a better leader, spouse, parent, or whatever role you care about if you are taking care of yourself and treating self care like it’s part of your job description. By taking care of your needs, you can show up as the best version of yourself for the people around you. We’re sharing why it’s so crucial to make time for self care, what typically gets in the way of people doing that, and tools to overcome those challenges. We also discuss mom guilt (for all our working moms out there) and Ashley G. shares how she personally copes with this as a mother. Plus, we share examples of how to add in small moments of daily self care and stay consistent with those practices.
IN THIS EPISODE, WE TALK ABOUT:
- Benefits of exercise beyond weight loss and aesthetic goals
- Practicing self care in order to be a role model to those around you
- How hustle culture stunts the longevity of your success
- Making self care a non-negotiable
- Visualizing the benefits and end results of taking care of yourself
- Getting your kids involved with your self care routine
- Challenging the labels and expectations that society places on primary caregivers
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:09 ) Welcome back to Do The Thought Work
( 1:46 ) Ashley H. shares her mindful moment.
( 4:23 ) Ashley G. shares her mindful moment.
( 6:53 ) Ashley G. introduces the topic of today’s episode, which is all about how taking care of yourself is part of the job.
( 10:29 ) Ashley H. says, “The input that we have in our own lives for ourselves affects the output that we give to others.”
( 12:21) Ashley G. cites an article from Harvard that explores how exercise affects employees.
( 14:16 ) Ashley H. says, “Driving ourselves into the ground ultimately stunts the longevity of our success.”
( 16:03 ) Ashley G. lists reasons why people don’t prioritize themselves.
( 17:47 ) Ashley H. says that she’s been able to prioritize self care by taking the decision making process out of it.
( 21:27 ) Ashley G. says that she makes it happen by scheduling it in and making it a non-negotiable.
( 23:26 ) Ashley H. explains why you have to have a solid reason and ‘why’ behind practicing self care.
( 26:45 ) Ashley G. talks about how she helps her clients work through their mom guilt.
( 30:54 ) Ashley H. shares her perspective on mom guilt.
( 32:53 ) Ashley G. adds in her personal experience with mom guilt.
( 34:30 ) Ashley H. and Ashley G. discuss shifting the perspective and thinking about what you want for your child.
( 36:21 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
The real magic of doing the thought work is that instead of having a bad week or a bad day, you can identify what’s going on behind-the-scenes, course correct, and quickly get out of your own way. We’re talking about a major thought work topic today, which is how to get out of your head, become aware of your patterns, and take personal responsibility. We give examples of how to combat emotional and mental resistance and share tips for how to detach from negative thoughts that are holding you back. We also discuss the importance of measuring backwards, drawing the line between excuses and true limitations, and the biggest tool that will help you get out of your own head.
IN THIS EPISODE, WE TALK ABOUT:
- Realizing that you have the power to control your own thoughts and reactions
- How to avoid ruminating on limiting beliefs
- Why you need to stop giving yourself so much leeway with the promises that you make to yourself
- The dangers of playing the comparison game
- Doing the work on your internal core values
- Putting yourself in alignment with who you want to be
- Journaling and meditation exercises to get out of your head
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:09 ) Welcome back to Do The Thought Work.
( 1:44 ) Ashley H. shares her mindful moment.
( 5:18 ) Ashley G. shares her mindful moment.
( 7:00 ) Ashley H. dives into today’s topic, which is how to get out of your own head.
( 8:38 ) Ashley G. breaks down the law of resistance.
( 13:58 ) Ashley H. explains why everyone needs to practice personal responsibility and accountability.
( 15:55 ) Ashley G. shares an example of someone who is constantly skipping the gym and how they can change that.
( 18:23 ) Ashley H. says, “It's hard not to play the comparison game.”
( 18:54 ) Ashley G. says, “Measuring backwards is such a big thing.”
( 20:49 ) Ashley G. stresses the importance of identifying your internal core values.
( 24:03 ) Ashley H. says, “Take massive, imperfect action, because it's better than staying stuck in your head.”
( 25:45 ) Ashley G. lists ways that you can get out of your own head.
( 28:32 ) Ashley H. and Ashley G. wrap up the episode by discussing the importance of self-coaching and having a plan when negative thoughts arise.
( 30:29 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
You can’t have success without taking the time to truly rest. And sometimes, having success can actually rob you of even more rest for fear of disrupting a momentum. So when are we ever supposed to rest? Today, we’re talking about why so many people have a hard time engaging in true rest and tips for how to change that. We tend to fall into the role that “primary programmers” have in our relationship with rest and break down our belief systems about rest. We share how we schedule true rest into our calendars and strategies for getting a better night’s sleep. Listen in as we reframe the concept of rest and talk about how to feel rejuvenated, recharged and ready for more.
IN THIS EPISODE, WE TALK ABOUT:
- What true rest is
- The difference between quality rest and laziness
- The thoughts and feelings that come up when we rest
- Finding value in rest
- Example of active rest
- Tips for how to wind down at night and sleep better
- The connection between gratitude and rest
- Micro and macro rest
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 0:57 ) Welcome back to Do The Thought Work
( 1:21 ) Ashley H. shares her mindful moment.
( 2:19 ) Ashley G. shares her mindful moment.
( 2:56 ) Ashley G. introduces today’s topic: Rest.
( 4:56 ) Ashley G. says that some people struggle with thoughts that come up when they slow down.
( 6:37 ) Ashley H. adds that it’s hard to see value in rest when we don’t receive external validation for it.
( 9:22 ) Ashley G. explains the difference between rest and laziness.
( 12:26 ) Ashley H. talks about ways that rest adds value to your life.
( 15:37 ) Ashley G. lists ways to improve your sleep.
( 17:26 ) Ashley H. and Ashley G. talk about the importance of a practicing gratitude.
( 18:52 ) Ashley G. shares how she schedules rest in her calendar.
( 21:57 ) Ashley H. and Ashley G. introduce the concept of micro and macro rest and how they practice that.
( 27:18 ) Ashley H. and Ashley G. share examples of how you can pay to get your time back by hiring help or using delivery services.
( 29:09 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
We’re talking about creating awareness around your own thoughts and how to question them. We discuss why it’s not your workload or your circumstances that are causing negative feelings, but rather your thoughts and belief systems. According to a study by Dr. Fred Luskin of Stanford University, some people can have up to 60,000 thoughts per day, and of those 60,000, 80% are negative thoughts, and 95% are repetitive thoughts from the day before. We share how to break those cyclical patterns and find more mental peace and clarity. Addressing these thoughts can lead to major shifts and progress in your life, so join us as we discuss what has helped us on this journey. IN THIS EPISODE, WE TALK ABOUT: * How to become more aware of your thoughts * Offering yourself different perspectives * Breaking down toxic belief systems * Why negative thoughts have never produced a positive outcome * Our top tips for how to focus on the positive * The concept of approachable and realistic optimism * Questions that Ashley H. likes to ask herself when she’s evaluating her thoughts * Recognizing patterns and habits that show up when we’re trying to avoid doing the thought work
RESOURCES MENTIONED
Loving What Is by Byron Katie
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:14 ) Welcome back to Do The Thought Work
( 1:36 ) Ashley H. shares her mindful moment.
( 3:11 ) Ashley G. shares her mindful moment.
( 3:38 ) Ashley G. dives into today’s topic, which is all about questioning your thoughts.
( 4:27 ) Ashley G. says the first step is to become aware of your thoughts.
( 6:26 ) Ashley G. recommends Loving What Is by Byron Katie.
( 9:32 ) Ashley H. shares a study that found on average, humans have 60,000 thoughts per day, and of those 60,000, 80% are negative and 95% are repetitive thoughts from the day before.
( 14:15 ) Ashley G. explains how single thoughts turn into a belief system.
( 16:12 ) Ashley H. talks about the concept of approachable optimism.
( 19:21 ) Ashley G. says, “When you think something positive, then you're motivated, then you take more positive action and create more positive results.”
( 21:01 ) Ashley H. says, “Negative thoughts have never produced a positive outcome.”
( 22:39 ) Ashley H. and Ashley H. share ways that they find more mental clarity and calmness.
( 25:17) Ashley H. suggests that listeners look at what they’re doing to numb out or distract themselves.
( 28:21 ) Ashley G. shares how she recognized patterns of avoidance.
( 31:46 ) Ashley G. and Ashley H. talk about the importance of critical thinking in general
( 33:39 ) Ashley G. and Ashley H. wrap up the episode.
( 35:05 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Burnout can look different for everyone. Sometimes, it can feel like a gray cloud passing by and other times it can feel like a torrential downpour. Today, we’re talking about how emotional exhaustion can manifest itself and sharing advice for how to recover and better prepare for future stressors.
We introduce the concepts of ‘clean’ rest and self care, which is where you completely unplug from what’s draining you and give yourself time to process your emotions. We also explain how addressing your burnout can help revive the love that you once had for your job, relationship or role before burnout slowly took over. If you feel like you’re burning the candle at both ends and don’t know how to get back to a balanced place, this episode is for you.
IN THIS EPISODE, WE TALK ABOUT:
- What burnout can look like physically and mentally
- Our top tips for doing the thought work around burnout
- Creating boundaries and giving yourself time to process what’s stressing you out
- How the pandemic accelerated burnout for a lot of people
- The importance of having a buffer period between your work day and free time
- Allowing yourself space to actually take a break from what’s causing your burnout
- How social and professional exceptions can cause us to mask our feelings
- Granting yourself permission to say ‘no’
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:04) Welcome back to Do The Thought Work
( 1:12 ) Ashley G. introduces the topic of today’s episode, burnout.
( 1:33 ) Ashley H. shares her mindful moment.
( 2:51 ) Ashley G. shares her mindful moment.
( 4:43 ) Ashley G. dives into today’s topic and explains how burnout isn’t just related to work. It can also apply to relationships and caregivers.
( 7:26 ) Ashley H. explains how she can tell when she’s feeling burnout.
( 8:40 ) Ashley G. says that burnout can also come from a sense of low personal accomplishment and depersonalization.
( 10:57 ) Ashley G. talks about how the honeymoon phase can slowly turn into burnout.
( 13:42 ) Ashley G. mentions some early signs of burnout.
( 15:19 ) Ashley H. talks about the inner emptiness and depression that can come from burnout.
( 17:15 ) Ashley G. breaks down the neurochemical reaction that happens in stressful situations.
( 18:29 ) Ashley G. gives examples of how you can take time to decompress from that stress.
( 20:49 ) Ashley H. brings up the concept of ‘clean rest.’
( 22:53 ) Ashley H. shares how she creates boundaries for herself when she can think about things that are stressing her out.
( 25:12 ) Ashley G. explains how social and professional exceptions can cause us to mask our feelings, even as children.
( 27:44 ) Ashley G. and Ashley H. connect on their love for sitting in their car after work to process their day.
( 28:51 ) Ashley H. stresses the importance of allowing yourself permission to say no.
( 31:13 ) Ashley G. shares examples of how you can give yourself space to process your emotions.
( 33:18 ) Ashley H. and Ashley G. recap the episode.
( 35:27 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
There’s a common misconception that codependency looks like two people who are completely reliant on each other, but the definition goes far beyond that. Codependency refers to an unhealthy relationship dynamic where one person is focused on taking care of, fixing or controlling the other to the extent that they neglect their own needs. In today’s episode, we discuss the spectrum of codependency, how it can show up and affect your life, and healthy methods for working through it. We break down what codependency can look like and decipher the fine line between empathy and codependency. Listen in to learn more about how you can create more resilience, strength and self love by doing the thought work on codependency.
IN THIS EPISODE, WE TALK ABOUT:
- Our personal experiences with codependency
- The five ways that codependent patterns show up
- Tools for becoming less codependent
- How to become more aware of your behaviors
- Ashely G’s simple, yet powerful, self appreciation exercise
- Getting out of a self deprecating headspace
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram: @ashleynhughes
Follow her business, Wilona Marketing: @wilonamarketing
CONNECT WITH ASHLEY GREENE
Follow her on Instagram: @ashleydgreene
Follow her business, Effective Fitness: @effective_fitness_
Follow her business, Fork It: @fork_it_food
EPISODE TIMELINE
( 1:07 ) Welcome back to Do The Thought Work
( 1:28 ) Ashley H. shares her mindful moment.
( 3:59 ) Ashley G. shares her mindful moment.
( 6:43 ) Ashley H. and Ashley G. dive into today’s topic, codependency.
( 8:12 ) Ashley G. shares the definition of codependency.
( 11:00 ) Ashley G. and Ashley H. talk about how codependency can affect you.
( 13:35 ) Ashley H. gets candid about her experience with codependency.
( 14:32 ) Ashley G. says that codependency can show up in the form of, “denial, low self esteem, compliance, avoidance, and/or control.”
( 20:02 ) Ashley H. says, “I think one of the biggest areas of this that I've noticed in my own life is with taking on people's emotions and feelings and moods as my own or feeling responsible for them.”
( 22:02 ) Ashley G. says that codependency can be confusing to recognize.
( 25:27 ) Ashley H. and Ashley G. share healthy methods for working through codependency.
( 30:27 ) Ashley G. explains her self appreciation exercise.
( 34:20 ) Ashley H. says, “Don't underestimate the importance of self reliance and self dependency.”
( 37:01 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of this episode and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
How do you control the controllables? Focusing your attention on what you need to do in order to get to your desired outcome is one of the most powerful thought work practices that you can do. Instead of getting bogged down by what’s going on around you, stay rooted in your own thoughts, behaviors, actions, and feelings. We share tools that we use to work through high stress moments and steps that you can take to make sure that you’re always in the driver’s seat of your own life.
IN THIS EPISODE, WE TALK ABOUT:
- How to not fall victim to your circumstances
- Taking away the power from anxiety and negative thoughts
- Choosing where to focus your energy and attention
- Our personal experiences with rising above hardship via thought work
- Tips and tools that have helped us stay present and grounded
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
EPISODE TIMELINE
( 1:01 ) Welcome back to Do The Thought Work!
( 1:18 ) Ashley H. shares her mindful moment.
( 2:33 ) Ashley G. shares her mindful moment.
( 4:25 ) Ashley G. introduces today’s topic, controlling the controllables.
( 6:42 ) Ashley G. says that control comes back to though work.
( 8:14 ) Ashley H. adds that it’s also an attention issue.
( 9:58 ) Ashley G. says it’s helpful to stay focused on what actions need to happen in order to reach your desired outcome.
( 11:42 ) Ashley H. reminds listeners that they can’t control the outcome, but they can guarantee their actions are aligning with it.
( 14:08 ) Ashley H. shares how the Serenity Prayer has helped her through anxious times.
( 15:46 ) Ashley H. introduces another tool that she calls ‘sink to the root.’
( 18:26 ) Ashley G. opens up about the challenges that she faced while launching her business at 7 months pregnant and jumping back into work at 4 weeks postpartum.
( 22:38 ) Ashley G. shares steps that she takes to make sure that she’s controlling the controllables.
( 24:50 ) Ashley H. adds her perspective on the importance of taking responsibility.
( 26:08 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Self-discipline is so much more than just building habits, having willpower and sticking to a routine. On today’s episode, Ashley Greene and Ashley Hughes discuss the power of self-discipline and how to reframe the limiting mindset that many people have around it. Practicing self-discipline requires a lot of work in the present in order to be who you want to be in the future, but those actions pay off. Tune in to learn more about how to introduce more self-discipline in your life and mindfully approach your personal power. IN THIS EPISODE, WE TALK ABOUT:
- The difference between motivation, willpower and self-discipline
- Shifting from an inflexible mindset to an empowered one
- How to be a more self-disciplined person
- Breaking through limiting beliefs
- Giving yourself grace and practicing positive focus
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
EPISODE TIMELINE
( 1:06 ) Welcome back to Do The Thought Work!
( 1:27 ) Ashley H. shares her mindful moment.
( 2:29 ) Ashley G. shares her mindful moment.
( 4:45 ) Ashley G introduces the topic of this episode, self discipline.
( 7:00 ) Ashley H. says, “I always say self discipline is the bridge between my current state and who I want to be.”
( 8:31 ) Ashley H. explains how self discipline comes from a deeper place than motivation.
( 11:21) Ashley H. shares why self discipline can’t come from a place of restriction.
( 13:46 ) Ashley G. talks about self discipline as a form of freedom.
( 16:30 ) Ashley G. explains how to strengthen your self discipline muscle.
( 19:41 ) Ashley H talks about how self discipline has been a practice of breaking through a perceived ceiling.
( 22:45 ) Ashley H. points out that self discipline requires a lot of work in the present in order to benefit your future self.
( 26:52 ) Ashley G. shares how to regroup after falling off track with your goals.
( 28:08 ) Ashley H. talks about an example of self discipline from a Tony Robbins event.
( 30:25 ) Ashley G. says that self discipline, “is the key to happiness, fulfillment and having harmony in your life and feeling good.”
( 32:08 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
As we close out the first month of 2022, we’re discussing the importance of integrity and transforming your thought work around what it means to actually have integrity. How are you showing up with it? How are you following through with the things that you said you were going to do? The goals and lifestyle changes that you set out for can only be achieved by flexing that self discipline muscle and not letting yourself get away with excuses. On today’s episode, we share ways to practice integrity and why it’s so important to lead your life from that place.
IN THIS EPISODE, WE TALK ABOUT:
- Five steps to living with integrity
- Attributes that someone with integrity possesses
- How integrity fuels action
- How doing the thought work and having integrity have played into Ashley H.’s exercise journey
- Why you need to get out of your own way and stop the BS
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
EPISODE TIMELINE
( 1:18 ) Welcome back to Do The Thought Work!
( 1:41 ) Ashley H. shares her mindful moment.
( 2:23 ) Ashley G. shares her mindful moment.
( 3:38 ) Ashley G. defines integrity.
( 6:33 ) Ashley H. asks Ashley G. about her experience with integrity as it relates to being a gym owner.
( 7:39 ) Ashley G. says, “I have come to learn in practicing integrity and following through on the things that I say that I will do that I will feel so much better afterwards.”
( 10:22 ) Ashley H. says, “We both believe that people who live in integrity are self confident and they trust themselves.”
( 12:08 ) Ashley H. says, “I feel like we really dilute ourselves in life.”
( 13:00 ) Ashley H. talks about her struggle with staying disciplined about her screen time and having integrity about her goal of reducing the amount of time she’s on her phone.
( 17:44 ) Ashley G. says the first way to live with integrity is, “going to come down to identifying and defining your core values, and who you want to be and how you want to show up.”
( 20:05 ) Ashley G. says, “The next step is going to be bringing self awareness to the table.”
( 21:46 ) Ashley H. mentions that it’s wise to focus on one area at a time that you want to practice integrity.
( 23:15 ) Ashley H. shares how she built integrity around her fitness routine.
( 25:28 ) Ashley G. says, “Step number three: when you say you're going to do something, you do it.”
( 27:17 ) Ashley G. says, “Step number four, and this is going to be a little bit of tough love coming at you, commit fully and be satisfied with your effort, regardless of the outcome.”
( 28:22 ) Ashley G. says, “Number five, expect nothing in return.”
( 30:46 ) Ashley H. and Ashley G. agree that the best ‘shortcuts’ to achieving your goals are living in integrity and hard work.
( 31:37 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
Remember those two weeks in March 2020 when we all thought we were going to take two weeks off to ‘flatten the curve’ and then things would go back to normal? Two years later, the changes that we made during that month have transformed not only our careers, but also our mindsets around confronting challenges.
On today’s episode, we open up about the thought work that had to take place to pivot and persist during uncertain times. We talk about processing the grief of what could have been, maintaining a positive attitude, and reframing our thoughts around pivoting. Ashley H shares her 4 P’s of Pivoting and Ashley G gives examples of hitting the refresh button on your routine and business.
IN THIS EPISODE, WE TALK ABOUT:
- The career challenges we faced in March 2020 and how we overcame them
- Detaching yourself from identity modifiers and creating a new version of yourself
- Finding opportunities within pivots
- Staying focused on what you want the outcome to be
- Rising above the victim mentality
- Being open minded and trying creative solutions
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
EPISODE TIMELINE
( 1:03 ) Welcome back to Do The Thought Work!
( 1:14 ) Ashley H. introduces the topic for today, pivoting.
( 2:29 ) Ashley H. shares her mindful moment.
( 3:40 ) Ashley G. shares her mindful moment.
( 5:31 ) Ashley G. says, “If you're going to pivot, it's because you're persistent and continuing to move forward.”
( 6:08 ) Ashley G. talks about how her business went online in March 2020.
( 8:03 ) Ashley G. explains how she restructured her business.
( 10:12 ) Ashley G. shares that she was able to retain a lot of her clients but pivoting to an online model so that when the gym reopened, they weren’t starting from scratch.
( 11:09 ) Ashley G. and Ashley H. discuss how there are certain people who decide to preserve and get creative during hard times, and other people who don’t want to put in that hard work.
( 15:27 ) Ashley H. gives insight into her March 2020 pivot story.
( 17:28 ) The voice in the back of Ashley H.'s head about her dream to start a business started to pop up.
( 19:03 ) Ashley H. says, “What can hold us up is the grief that we feel from what could have or should have been.”
( 20:18 ) Ashley H. asks Ashley G., “Do you have any thoughts on that grief or loss, or just the experience of processing dreams or things you thought that should have been a certain way that weren't and how that can affect pivoting?”
( 24:21 ) Ashley H. says, “I feel like so many times, part of the pivot is detaching ourselves from identities that we haven't even fully stepped into yet.”
( 26:20 ) Ashley G. says that in some ways, the pandemic was a blessing in disguise to rethink and refresh her business.
( 28:32 ) Ashley H. shares her 4 P’s of Pivoting: Posture, perspective, problem solving, and persistence.
( 30:50 ) Ashley G. talks about intentional pivoting and provides the example of reverse dieting.
( 34:03 ) Follow @ashleynhughes and @ashleydgreene, and DM and comment your mindful moments and. Follow, rate, and review on Apple Podcasts. Take a screenshot of you listening to the show and tag @ashleynhughes, @ashleydgreene, and @dothethoughtworkpodcast.
There’s a fine line between fact and feeling. On today’s episode, we’re working through that gray area and talking about disempowering negative and limiting thoughts. We discuss why it’s so important to do the thought work around your emotions and tools that have helped us on that journey. We also share anecdotes about when we let our emotions rewrite history and how we learned to change the narrative and stay objective. IN THIS EPISODE, WE TALK ABOUT:
- A simple, yet super effective, guide to identifying your emotions
- Why it’s so important to feel your feelings
- Understanding that facts are not feelings and feelings are not facts
- Observing your thoughts and feelings from different perspectives
- Helpful prompts to do the thought work around processing your feelings
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
On today’s episode, we’re sharing our experiences and perspectives around scaling. This episode is for anyone looking to level up. We discuss how to overcome the mindset obstacles that stop you from growing and the main things that you should consider if you want to scale. Plus, we share tips for relinquishing control and trusting your instincts. Tune in to learn more about how we’re creating efficient systems and expanding our businesses.
IN THIS EPISODE, WE TALK ABOUT:
- Building core values and culture
- Having trust and confidence in the hiring process
- How to ensure your team’s work meets your approved standard
- Reverse engineering your plans to scale
- Getting creative to find the right solutions for you
- Staying clear and grounded in your reasoning for scaling
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
It’s that time of year where we promise ourselves that we’re really going to stick to the goals that we set on January 1st. This year, let’s make it happen. Today, we’re digging into the thought work around New Year’s resolutions. We discuss why vague and lofty goals usually don’t work out, and how to make an action plan that works for you instead. Tune in to learn more about how you can transform your relationship with New Year’s resolutions and truly make 2022 your year.
IN THIS EPISODE, WE TALK ABOUT:
- Why New Year's resolutions have a bad reputation and usually don’t work.
- Ashley G’s ‘90 Day Outcome’ technique for setting relevant and attainable goals.
- Creating the belief systems to support your goals.
- ‘I Am’ inspiration boards and shifting away from negatively-worded resolutions.
- Questions to help prompt your end-of-year reflection and goal setting.
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
EPISODE TIMELINE
( 1:07 ) Welcome back to Do The Thought Work.
( 2:12 ) Ashley H. shares a mindful moment from a listener.
( 3:54 ) Ashley G. introduces the topic of the episode: New Year’s resolutions and goal setting.
( 6:34 ) Ashley H. shares the 3 common reasons why New Year’s resolutions don’t work.
( 7:29 ) Ashley H. shares reasons why New Year’s resolutions don’t work.
( 9:19 ) Ashley H. talks about her process for creating goals, starting with reflecting on the past year.
( 10:32 ) Ashley G. talks about creating goals that match your mission statement and values.
( 11:59 ) Ashley G. talks about how to create belief systems that help you reach your goals.
( 13:46 ) Ashley H. and Ashley G. discuss the importance of having a bulletproof ‘why’ behind each goal.
( 17:32 ) Ashley H. and Ashley G talk about shifting the focus from overall failure to smaller milestones you achieved instead.
( 19:48 ) Ashley G. says, “You can only fail if you quit.”
( 21:08 ) Ashley G. explains the ‘90 Day Outcome’ method.
( 23:20 ) Ashley G. shares two quotes that inspire her to take action and stick to her goals
( 24:24 ) Ashley H. shares two quotes that keep her on track when she’s setting goals.
( 27:14 ) Ashley H starts off the recap and says, “A negative outlook on resolutions is due to our thoughts that we have around them, not our ability to to achieve them or not.”
( 27:33 ) Ashley G. says, “Your results are a direct reflection of your thoughts.”
( 28:21 ) Ashley H. says, “We need to get specific with our goals.”
( 28:59 ) Ashley G. says, “Practice rituals that support your goals and who you want to become this year.”
( 29:57 ) Ashley H. says, “This is ultimately a practice of self care, self development and self awareness, and we have to be willing to have the courage to prioritize ourselves starting now.”
( 30:26 ) Ashley H. and Ashley G. end the episode by asking listeners to rate and review on Apple Podcasts, and screenshot the episode and share it on Instagram.
This podcast is produced by Nikki Butler Media.
Boundaries are the ultimate form of compassion, respect, and empowerment. Today, we’re getting clear about what setting healthy boundaries looks like and how they can help you thrive in business and beyond. We discuss how to recognize when a boundary is needed and ways to approach the process. Plus, we share personal boundaries that we’ve set up in order to help us avoid feelings of resentment and burn out in our careers and relationships.
IN THIS EPISODE, WE TALK ABOUT:
- The importance of boundaries.
- How to create healthy boundaries.
- Tips for how to communicate boundaries.
- Addressing the fear and anxiety around creating boundaries and how to reframe thoughts around the process.
- Signals that it might be time to put up a boundary.
- Identifying people who are potential “boundary busters” in your life.
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
The reality of work-life balance is that it’s more like work-family-friends-self care-health-everything balance. Today, we’re challenging our thoughts around what work-life balance really means and how to feel at peace with your schedule. We’re talking about how to achieve everything you want by ditching the multitasking mentality and refocusing your priorities. Plus, we chat about the power of having boundaries and discovering what fuels you.
IN THIS EPISODE, WE TALK ABOUT:
- Our mindful moments from the past week
- Learning how to focus on one thing instead of getting overwhelmed by multitasking
- How to create a schedule that works for you
- Defining your top 5 priorities
- How to get proactive about your schedule
- Embracing flexibility while staying accountable
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
This podcast is produced by Nikki Butler Media.
Mental imagery and thoughts are not just ideas; they oftentimes carry just as much power as physical practices. Today, we’re talking about the power of visualization and how to apply it to your goals and dreams for your life and your business. You know those vision board parties everyone has at the end of the year? Well, join one, because science proves they actually work. Remember that you have the power over your thoughts; you are the creator of your reality.
In this episode, we talk about:
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Our Mindful Moments: small or big moments we are currently facing that challenge us to do thought work and manage our mindsets.
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Bringing your subconscious to a more conscious level
- Why vision boards actually work
- How we’re applying visualization practices to daily tasks and hobbies
- The three elements of abundance
- Ashley Greene takes us through a visualization exercise
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
This podcast is produced by Nikki Butler Media.
Welcome to our podcast! In today’s very first episode, we’re introducing ourselves, our backgrounds, our why’s and our current roles in life and business. We’re not here to position ourselves as experts or tell you how to live. Our intention with starting this podcast is to invite you to step into the journey that we’re on and learn from our experiences and findings as we are going through them.
In this episode, we talk about:
- Who we are and our why’s
- How we met
- Why we are starting this podcast
- What you can expect from our show
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
This podcast is produced by Nikki Butler Media.
We felt drawn to having our first official topic for the podcast be “Progress Over Perfection”, as we struggled with this very concept when it came to launching our podcast. Today, we’re sharing our thoughts, findings and tips to drop your perfectionistic tendencies and just start that thing you’ve been thinking about for months. As we say many times throughout this episode, “everything is figure-out-able.”
In this episode, we talk about:
- Our Mindful Moments: small or big moments we are currently facing that challenge us to do thought work and manage our mindsets.
- Launching fast and adjusting later
- Starting with small tasks to help ease overwhelm from your bigger vision
- How to stop overpromising and under delivering––to yourself
- Removing fear and making mistakes
STUFF WE MENTIONED
“The ONE Thing” by Gary Keller
CONNECT WITH ASHLEY HUGHES
Follow her on Instagram HERE
Follow her business, Wilona Marketing HERE
CONNECT WITH ASHLEY GREENE
Follow her on Instagram HERE
Follow her business Effective Fitness HERE
Follow her business Fork It HERE
This podcast is produced by Nikki Butler Media.
Do The Thought Work is a weekly podcast that believes self-development and mind management are the gateway to a successful career and life. Hosted by two female business owners in completely different chapters, Ashley Hughes and Ashley Greene are seeking to empower others and challenge the status quo of what society tells us the path to success should look like.