Project Joyful: Recent Episodes
Tracy Tutty
This podcast is dedicated to the art of joyful living. More than being happy, rediscover that soul filled joy moment by moment.
Fall back in love with your work or find work that feeds your soul.
There’s a reason Rosemary has stood the test of time - not just in the kitchen, but in the apothecaries of scholars, healers, and leaders alike.
This is more than an herb. It’s an ally - one that supports the very qualities today’s high-performing women need most: mental clarity, calm presence, and sustainable energy.
In this episode, I’ll introduce you to Rosemary’s leadership edge -the subtle ways this ancient plant can sharpen your mind, strengthen your body, and steady your presence in even the most demanding moments.
You’ll learn:
🌿 How rosemary enhances focus and decision-making - a secret known by ancient scholars and now backed by modern science.🌿 Its gifts for circulation, vitality, and calm -supporting resilience for leaders who move fast and hold a lot.🌿 Simple ways to integrate rosemary into your life and leadership rituals - without adding complexity to your day.🌿 How growing and tending rosemary mirrors the leadership qualities you’re cultivating: clarity, adaptability, and strength without force.
Here’s the deeper truth: many brilliant women believe their leadership edge is all mental. But when your body and nervous system are supported, that edge becomes sharper, steadier, and far more sustainable.
Rosemary helps you access that clarity - not through hustle, but through alignment.
Pour a cup of rosemary tea - or simply listen in - and discover how this timeless ally can quietly transform the way you lead.
🌿 Ready to explore more?
Join my Herbs for Health series—one herb, one story, every month.
✨ Designed for leaders, parents, and corporate rebels seeking grounded, practical well-being support - without overwhelm.
Each month you’ll receive:
🌿 A featured podcast episode on your herb of the month🌿 A deep dive into that herb’s medicinal and traditional uses🌿 Simple ways to use it in daily life🌿 Growing tips for home and garden🌿 Safety and contraindication guidance🌿 Gorgeous visuals and stories from my herbal dispensary and garden
Because sustainable leadership begins with a well-resourced system. And nature offers powerful allies - if you know where to look.
Join us here → https://www.tracytutty.co.nz/Herbs4Health
✨ One herb at a time. One powerful shift at a time.
In this episode, we’re flipping the script on change management. Forget frameworks that only address the mind - lasting transformation starts in the body, moves through the nervous system, and only then lands in your mindset.
We’re talking about why:
- 💡 Your body needs to feel safe before your mind can believe change is possible
- 🌿 Energy isn’t just about time—it’s about capacity (and how adaptogenic herbs help build that)
- 🔁 Thought-emotion loops keep you stuck—or lift you higher
You'll learn how to make small, soul-aligned changes that stick - without overwhelming your system. And why the tiniest shift (done right) can change everything.
Inside this episode:
- How herbal medicine recalibrates energy so your body can sustain change
- The key to nervous system regulation (and why “calm” is your best leadership strategy)
- A somatic practice to access your soul’s aligned desires
- Why mindset is the last place change takes root—and how to soothe resistance when it rises
✨PLUS: Join me for my free webinar When You Feel Better, You Lead Better. You’ll learn the herbal and nervous system protocols that help you become the most grounded person in the room. Calm is contagious. Let’s make yours unshakable.
Grab your spot here - https://www.tracytutty.co.nz/LBFB
Procrastination is something that every manager and health-centred leader faces, but few truly understand.
We often label procrastination as the silent saboteur of our goals – the reason projects stall and potential remains untapped. But what if everything you thought you knew about procrastination was only half the story? In this episode, we’re unravelling the paradox of procrastination and how it can actually become your secret weapon for growth and sustainable productivity.
What You’ll Discover:
- The Procrastination Paradox: Learn why procrastination is not your enemy, but a signal worth deciphering for deeper self-insight and strategic advantage.
- Primary Benefits vs. Secondary Gains: As a manager or leader, you’re familiar with setting objectives. But underneath every delay are hidden ‘secondary gains’ – powerful, often subconscious motivators keeping you in your comfort zone. Discover how you can identify and balance these against your conscious goals, unlocking new levels of self-leadership.
- Resource Check-In: Discover when your so-called procrastination is actually a simple lack of resources – whether that’s energy, clarity, or time – and how to address this at its root.
- The Real Fear Behind the Delay: Managers aren’t immune to fear. Lets talk about how fear masquerades as procrastination. In this episode you’ll find practical questions and first steps to help you (and your team!) embrace change without self-criticism.
- A Toolkit for Transformation: Walk away with three powerful self-coaching questions to transform how you view and use procrastination. These insights will help you move from stuck to soaring, both for yourself and those you lead.
If you’re a manager striving for greater productivity, a leader seeking more harmonious performance, or anyone ready to stop beating themselves up for “not being disciplined enough,” this episode is packed with practical wisdom you can apply immediately.
By reframing procrastination, you’ll not only boost your output but also foster a workplace culture rooted in compassion, curiosity, and authentic action. Because sometimes, understanding the why behind your delays is the very thing that propels you forward.
Discover practical work practices to help high-achieving professionals maintain their energy levels. Perfect for health-centred leaders, Tracy shares her expert insights as both an executive coach and medical herbalist.
Key Takeaways:
Herbal Allies: Incorporate adaptogenic herbs like Rhodiola and nootropic herbs like Ginkgo biloba to enhance cognitive function and build resilience during stressful times.
Movement and Posture: Regularly adjust your posture, ensure frequent movement, and give your eyes mini breaks to combat the energy drain from prolonged screen time
Breathing Techniques: Practice the box breath method used by Navy SEALs to stay calm and maintain deep, intentional breathing for reduced stress and increased endurance.
Book a call with Tracy: https://www.tracytutty.co.nz/Clarity
Tracy Tutty explores the transformative power of embracing small, daily purposes instead of fixating on discovering one grand life purpose.
Key Takeaway Points:
Living in the Present: Tracy emphasises the importance of being present and experiencing life's small moments rather than obsessing over finding a single, overarching purpose.
Daily Purpose: Adopting daily purposes, such as connecting with loved ones or maintaining personal well-being, can have a profound impact on our happiness and fulfillment.
Your Mind Loves the Familiar: Your mind's natural inclination to seek safety in routine can be a barrier to stepping out and taking risks that matter. Moving with it rather than trying to push through it can supercharge your personal and professional growth.
Join us as we uncover how to curate a life well-lived by focusing on what truly matters to you, moment by moment.
Found this episode inspiring? Yay! We’d love it if you chose to subscribe and leave a review.
We’re delving into the fascinating world of Motherwort—also known as Leonurus cardiaca, or "heart of a lion." We'll explore this remarkable herb's rich history as both a women's healer and a heart tonic, uncovering its traditional uses to steady the heart, calm anxiety, and support women through all stages of life.
Medical Herbalist, Tracy Tutty, shares insights from both traditional Western Herbal Medicine and the latest scientific studies, highlighting Motherwort's potential to ease nervous palpitations, emotional unrest, and even support heart health.
With Mother’s Day on the horizon, Tracy invites listeners to reflect on the true meaning of nurturing - reminding us that "mothering" begins with how we care for ourselves. Plus, she offers gentle guidance on using powerful plant medicines wisely and the importance of seeking personalised advice from a trained medical herbalist. Get ready to feel grounded, gladdened, and inspired by the steadfast support Motherwort offers
Lets talk about the importance of nervous system regulation, self-care, and leadership.
This week, we’re exploring the power of self-awareness as a fundamental leadership strategy. Host, Tracy Tutty, shares her own experiences of navigating a hectic period, delving into the challenges of maintaining nervous system regulation amidst stress, and the misconceptions around what it truly means to be regulated.
She unpacks the importance of tuning in to your own energy, the benefits of balancing drive with rest, and how to reprioritise commitments for greater wellbeing. Tracy also discusses how small shifts in self-care and mindset can help leaders feel better, lead better, and create space for what matters most-reminding us all that self-awareness isn’t just a luxury, but a vital strategy for sustainable, joyful leadership.
If our free webinar, When You Feel Better You Lead Better, is speaking to you, grab your spot athttps://www.tracytutty.co.nz/LBFB
It's sixty minutes of rest and relaxation wrapped up in new ways of being at work
This week we shine a spotlight on oregano (Origanum vulgare), revealing its rich history, science-backed health benefits, and practical tips for daily use. Discover why this“joy of the mountain” herb is cherished for more than just culinary flair.
Key Takeaways:
- Broad Spectrum Healing: Oregano boasts antibacterial, antiviral, anti-inflammatory, and antioxidant properties, making it effective for wound healing, digestive relief, and immune support.
- Gut and Parasite Support: Evidence supports using oregano to aid digestion, soothe IBS symptoms, and even expel parasites, making it a handy ally at home or while travelling.
- Energetic Benefits: Beyond physical health, Tracy explores oregano’s warming,grounding energetics, supporting emotional wellbeing, gut instinct, and overall vitality.
Tune in to learn easy ways to harness oregano’s power and why professional guidance matters for potent herbal remedies.
In this episode of Project Joyful: The podcast for Health-Centred Leaders we are delving into the recurring cycle of exhaustion among high achievers. Tracy Tutty, a medical herbalist and executive coach, shares how leaders can break free from the burnout loop without changing jobs. Joined by Angelique Binet, this episode explores the root cause of the exhaustion many leaders face.
Key Takeaways:
- Understand Your Role: Tracy emphasises recognising the behavioural patterns that lead to burnout. It's crucial to understand 'who you are being' in your role to prevent the exhaustion cycle.
- Role of Herbal Medicine: By addressing physiological needs through Western Herbal Medicine, leaders can restore their energy and combat chronic inflammation linked to burnout.
- Embrace Self-Discovery: Combining herbal medicine with neuro-identity evolution and leadership coaching can transform your approach to work, allowing your true essence to flourish.
Discover powerful strategies to reclaim your energy and leadership prowess!
In this episode, Tracy Tutty explores the concept of 'stepping up' in leadership, emphasising that while it may provide short-term benefits, it can lead to burnout if not paired with an evolution of identity. She discusses the importance of leading from your true essence and shifting perspectives to achieve sustainable leadership.
Key Takeaways:
- Stepping up can lead to a cycle of burnout.
- Identity evolution is crucial for long-term success.
- You're not broken; you've forgotten who you are.
- Releasing incongruent parts of yourself is essential.
- Fake it until you make it can be harmful.
- The health impact of prolonged stress.
- All resources needed for growth are within you.
- Sustainable leadership requires a change in mindset
Interested in finding out more about how Tracy can help you? Click this link for more information - https://www.tracytutty.co.nz/Clarity
In this episode, host Tracy Tutty, delves into the intricacies of productivity, unveiling strategies to enhance efficiency without compromising well-being and relationships. Boost your productivity with these actionable insights:
- Understanding Distractions: Discover the impact of interruptions. Did you know workers are facing up to 31 daily distractions. We’ll talk about how this affects productivity.
- Identify Your Keystone Action: Learn to pinpoint the one task that simplifies and accelerates others, using Tracy’s method for podcast creation as an example.
- Regulate for Success: Overcome stress-induced tunnel vision by regulating your nervous system through active recovery techniques like breathing exercises and movement.
Join Tracy Tutty as she dispels the myth of busyness equating productivity and shares how alignment and clarity can transform your approach to work. Tune in to learn how to focus on what truly matters with practical steps for a more productive week. Don’t miss the opportunity to supercharge your productivity!
In this episode, Tracy Tutty discusses the importance of finding relaxation and rest in the midst of a culture that glorifies busyness and constant pressure. She highlights the impact of chronic stress on our bodies and shares practical strategies to embrace a more balanced approach to life.
Key Takeaways:
- Embracing Spaciousness: actively seek out opportunities for relaxation and rest. Be prepared for the discomfort that may arise when transitioning from a constant state of high pressure to a more relaxed mindset.
- Setting Boundaries: clearly communicate and enforce boundaries, such as limiting work-related activities after hours, to create space for leisure and family time.
- Practising Mindful Breathing: how diaphragm breathing counteracts shallow breathing caused by stress, and how it can positively impact anxiety levels and overall wellbeing.
Tune in to gain valuable insights on prioritising relaxation and rest as essential components of a balanced and fulfilling life.
43% of women in leadership are experiencing burnout. In this episode, host Tracy Tutty and guest Angelique Binet delve into the top mistakes women make as they inadvertently head towards that insidious wall. Drawing from her extensive experience in the corporate world and her journey as a former burnout survivor, Tracy shares the pivotal shifts necessary for women to reclaim their energy and joy in leadership.
Key Takeaways:
- Active Recovery: Tracy emphasises the need for relaxation and taking breaks. She explains how even when you’re resting, your conscious mind works on problems, leading to better solutions.
- Breathing Techniques: Simple methods like the box breath, utilised by Navy Seals, can bring calmness to high-pressure situations.
- Nature Walks: Immersing oneself in nature provides physical and mental space from stressors, fostering creativity and focus.
Join Tracy and Angelique in their conversation as they share simple yet impactful shifts you can implement today to lead a healthier, balanced life.
Discover the benefits and applications of Hawthorn, a herb known for its heart health properties.
Medical Herbalist, Tracy Tutty shares the latest research on Hawthorn and its role in managing heart disease, high blood pressure, and cholesterol, and its potential benefits for diabetes.
Would you like to learn more about herbs? Join our monthly herbal insight email series here: https://www.tracytutty.co.nz/Herbs4Health
In this episode, Tracy Tutty shares her journey of turning around dysfunctional teams and introduces a three-step framework for team recovery.
She emphasizes the importance of addressing perceptions, creating psychological safety, and providing certainty to foster trust and cohesion within teams. Tracy's insights are drawn from her experiences as a coach and her personal journey through burnout, highlighting the need for leaders to be vulnerable and accountable in their roles.
If today's episode has got you thinking, here's our invitation to you. Use Tracy’s experience. Book your confidential discovery call with Tracy by clicking this link: https://www.tracytutty.co.nz/Connect
In this episode, Medical Herbalist, Tracy Tutty explores the complexities of hay fever, detailing its symptoms, triggers, and the differences between acute and chronic forms. She emphasizes the importance of nutrition and herbal remedies in managing hay fever symptoms and discusses how these strategies can be integrated into executive coaching for overall wellness.
Takeaways
- Hay fever can occur year-round, not just in summer.
- Common triggers include pollen, dust mites, and pet dander.
- Histamine release is responsible for hay fever symptoms.
- Chronic hay fever may require dietary adjustments.
- Vitamin C can help break down histamine. Listen to this episode for the treatment protocol.
- Probiotics can help reduce hay fever symptoms. Tracy details the blend you want to use.
- Certain foods can exacerbate histamine release.
- Herbal remedies such as those discussed in this episode can provide natural relief from symptoms.
- Integrating health protocols into coaching enhances overall well-being.
Are you looking for a natural option to manage your hay fever? If you are we can help.
Check out Tracy’s online course that will teach you the art and science of blending herbs so that you can create herbal teas that not only taste good, but they're also good for you. This course includes many of Tracy’s own herbal recipes and it includes her done for you hay fever relief herbal tea recipe. One she uses in clinic.
Discover the secrets that herbalists know when it comes to creating a herbal tea that not only tastes great, but it's also good for you. Here’s the link: https://www.tracytutty.co.nz/TastyHerbalTea
In this episode, Medical Herbalist Tracy Tutty, explores the multifaceted benefits of Ashwagandha, an Ayurvedic herb known for its adaptogenic and rejuvenating properties.
She discusses its role in managing stress, anxiety, and overall mental health; as well as its physiological effects on the body, particularly the HPA axis. This conversation delves into research findings on Ashwagandha's efficacy, including its impact on sexual health, neuroprotection, and pain relief.
If you’re interested in learning more about herbs like Ashwagandha, check out The Secret Art of Creating a Tasty Herbal Tea. Discover the secrets that herbalists know when it comes to creating a herbal tea that not only tastes great but it is also good for you. This course also includes information on the specific herbs, recipes for blending herbs into tasty herbal teas (including a soothing bedtime milk which has Ashwagandha as a key ingredient).
Visit https://www.tracytutty.co.nz/TastyHerbalTea for more information.
In this episode, Tracy Tutty shares her unique approach to setting intentions for the new year, emphasizing the importance of commitment over traditional goal-setting techniques. She discusses how personal growth often requires embracing discomfort and highlights the role of her business in her journey.
Tracy reveals her personal commitments for 2025, which include cultivating joy through activities like gardening, making cocktails, and engaging in singing and dancing. She invites listeners to reflect on their own commitments and offers resources to support their health journey.
If one of your commitments was to get a little healthier this year, check out The Secret Art of Creating a Tasty Herbal Tea. If you’re commitment is to drink a little less coffee this year, this course will show you how to blend herbs into a tasty healthy hot or cold beverage replacement using tried and tested done for you recipes.
Visit https://www.tracytutty.co.nz/TastyHerbalTea for more information.
Welcome to this special holiday episode of Project Joyful: the podcast for Health Centred Leaders. In this episode, we dive into strategies for navigating the holidays with ease and grace. As December unfolds, many of us face a whirlwind of places to be, people to see and gifts to find and wrap.
In this episode, you’ll discover three practical tips to help you manage your to-do list, prioritize self-care, and maintain a sense of calm amidst the festive chaos. Whether you're in charge of all the holiday preparations or just feeling the seasonal strain, these insights will empower you to create a memorable and joyful Christmas or New Year.
Key Takeaways:
- Energy Management: Prioritize small, daily recovery activities like staying hydrated, getting quality sleep (check Episode 169 for tips), and going for daily walks to deposit into your energy bank account.
- Task Delegation & Organization: Simplify your to-do list by delegating tasks, grouping errands to save time, and creating joyous experiences like wrapping presents with your kids.
- Mindful Breathing & Intention Setting: Practice deep breathing to reduce anxiety and set three empowering words that embody your holiday intentions. Regularly remind yourself of these words using phone alarms to stay centred amidst holiday chaos.
Let's explore ways to boost your energy, organise your schedule, and live intentionally during this busy time. So, take a deep breath, grab a cup of tea, and join Tracy in transforming your holiday season into a time of true joy and rejuvenation.
In today's episode, Tracy Tutty talks with Josie Askin. Josie is a leadership and performance coach, trainer, facilitator, speaker, and an athlete who's passionate about sustainable high performance.
Together, they explore the powerful intersection of athletic training principles and their application to the corporate arena. Josie shares her personal experience with relative energy deficiency in sports and the pivotal role of recovery in achieving peak performance. Josie also offers actionable advice for balancing corporate responsibilities with personal fitness goals.
Key Takeaways:
- Prioritise Recovery: Effective performance hinges on balancing work with rest and recovery, whether in sports or corporate life.
- Incorporate Movement: Simple, frequent activities, even as short as two minutes, can make a significant difference in overall health and energy levels.
- Develop Effective Habits: Small, consistent actions, aligned with a personal 'why', build a foundation for sustainable high performance.
Whether you're a weekend warrior or a corporate athlete, you won't want to miss this enriching conversation.
You’ll find Josie on Linkedin at https://www.linkedin.com/in/josie-askin-017ba7109/ , Facebook at SpringCoachingLtd, and Instagram @springcoachingperformance
In this episode of Project Joyful: The Podcast for Health-Centred Leaders, host Tracy Tutty dives deep into the pitfalls that new managers often face. Drawing from years of experience coaching professionals in their first year of management, Tracy highlights the most common mistake that can lead to burnout, team frustration, and decreased productivity.
Three Key Takeaways:
- Avoid Micromanagement:
New managers often continue their old job while trying to lead, which results in micromanaging and irritability.
- Set Clear Standards:
Successful managers ensure each team member understands the team’s goals, deadlines, and acceptable standards.
- Prioritise Self-Care:
Managers need to regulate their nervous system and ensure they have enough energy to handle difficult conversations with kindness and respect.
Tune in to learn how to transition effectively from team contributor to effective leader. For personalised tips on elevating your leadership in 2025, connect with Tracy on LinkedIn or Instagram. Listen now to transform your management style and watch your team thrive!
Welcome to Project Joyful: the podcast for Health Centred Leaders. This week, our host Tracy Tutty explores the versatile and soothing benefits of lavender. Known for its calming effects, lavender is a go-to remedy for anxiety, skin health, and sleep.
Key Takeaways:
- Anxiety Relief: Lavender essential oil has been shown in studies to reduce anxiety levels comparable to conventional medications like diazepam. Inhaling lavender can increase alpha and theta brainwaves, promoting relaxation.
- Skin Health: Lavender is beneficial for soothing sunburns, insect bites, and promoting wound healing due to its antibacterial and collagen-promoting properties. It's one of the few essential oils that can be applied directly to the skin. Always check your skin can tolerate it by applying a patch test first.
- Sleep Aid: Lavender helps improve sleep quality without causing next-day drowsiness. A few drops on your pillow or a lavender-infused bath can help ease you into a restful night.
Join Tracy as she delves into the science and practical applications of lavender, offering tips for incorporating this powerful herb into your daily life.
Listen now and bring more peace, tranquillity, and healthful benefits of lavender into your everyday routine!
In this episode of Project Joyful: the Podcast for Health Centred Leaders, host Tracy Tutty delves into the concept of finding purpose in the small, daily moments rather than a grand, elusive life purpose. Tracy challenges the conventional wisdom by suggesting that our purpose can change moment by moment, based on who we are with and what we are doing.
Key Takeaways:
- Daily Intentions Over Grand Plans: Tracy encourages listeners to focus on small, meaningful daily purposes rather than a single grand life purpose.
- Be Present and Mindful: Emphasises the importance of being present and experiencing life fully, rather than racing to a so-called finish line.
- Nurture What Matters Most: Highlights the value of discovering and nurturing what truly matters to you on a daily basis, leading to a more fulfilling life.
Tracy offers practical advice on how to connect with what feels good in your body and encourages listeners to live intentionally, moment by moment.
Tune in to transform your life, one small purpose at a time!
Welcome to Project Joyful: the podcast for Health Centred Leadership, hosted by Tracy Tutty.
In this episode, we delve into the profound connections between sleep, productivity, and metabolic health. Discover eye-opening statistics from the Sleep Foundation and the ongoing SHADES study that reveal how sleep deprivation affects workplace productivity and overall health. Tracy outlines actionable strategies to improve sleep quality, emphasizing the importance of a consistent sleep routine and a sleep-friendly environment.
Key Takeaways:
- Consistent Sleep Routine:
Establishing and maintaining a regular sleep schedule, even on weekends, is crucial for metabolic health and productivity. Check out our posts on this on Instagram @tracyctutty
- Sleep Environment Optimisation:
Transform your bedroom into a sanctuary for sleep by eliminating electronic devices, reducing blue light exposure, and controlling room temperature.
- Daily Habits:
Incorporate daily habits like moderate fun exercise, exposure to natural unfiltered daylight in the morning, and a relaxing bedtime routine to enhance sleep quality.
Tune in for transformative advice and embark on a journey towards better sleep and improved well-being.
As an executive coach and medical herbalist, I integrate health protocols such as those we’ve talked about in this episode into my coaching sessions. This ensures my clients not only lead effectively but also maintain their well-being. This holistic approach helps managers, executives, and professionals stay at their peak performance, even during challenging times.
Are you ready for something different in 2025? If so, I’ve got great news! I’ve got space for one special person to join me on my bespoke 9-week 1on1 coaching experience. If you are interested, let's jump on a call and see if we would be a great fit.
Here’s the link to book your call - https://www.tracytutty.co.nz/Connect
In this episode of Project Joyful, host and Medical Herbalist, Tracy Tutty, explores the multifaceted benefits and uses of Holy Basil, also known as Tulsi. Originating from India and revered in Ayurvedic medicine, this adaptogenic herb is celebrated for its profound impact on health and well-being.
Key Takeaways:
- Immune-Boosting Properties:
Holy basil is a powerful antioxidant and adaptogen that enhances immunity. Its antiviral, antifungal, and antimicrobial properties make it effective against colds, coughs, and bronchitis. It supports your immune response by activating your T-helper cells and natural killer cells.
- Metabolic Benefits:
Research reports that Holy Basil can reduce blood sugar levels and support healthy lipid profiles. It can also normalize blood pressure, making it beneficial for both hypertension and hypotension sufferers.
- Neurotropic Effects:
Holy Basil improves cognitive functions such as memory and attention, and can significantly reduce anxiety and stress levels.
Discover how incorporating holy basil into your lifestyle can bring about substantial health improvements while adding delicious flavors to your meals and teas.
In this episode, we’re talking about the alarming rise of burnout. Listen in to discover three essential self-care strategies that are simple to do and easy to implement. They will help you to maintain your well-being and elevate your job performance.
Key takeaway points include:
- Seek Support: Understand the importance of recognizing and requesting the support you need from colleagues and leaders to alleviate workplace stress and prevent burnout.
- Deep Breathing: Learn breathing exercises to step out of the fight-or-flight response, promoting relaxation and reducing anxiety levels.
- Create Distance: Establish physical, emotional, and cognitive boundaries from your work to ensure necessary downtime and mental rejuvenation.
Tune in as Tracy explains how adopting these practices can significantly reduce burnout and enhance your overall quality of life. Don’t miss out on actionable advice to foster a healthier work-life balance!
In this episode of Project Joyful, host Tracy Tutty unpacks the essential elements of preparing for a crucial conversation with your boss. Tracy shares her high-performance framework, designed to foster impactful and positive dialogues that can significantly enhance workplace relationships and outcomes. Whether you're an executive, manager, or team leader, this episode is a must-listen-to master the art of effective communication at work.
Key Takeaways:
- Building Trust: Tracy emphasises the importance of establishing trust as the foundation of any impactful conversation. She provides tips on how to nurture trust through responsiveness, genuine rapport, and understanding your boss's needs.
- Clear Outcomes: Learn how to define the desired outcome for your conversation. Tracy advises breaking down the outcome into smaller, deliverable goals to ensure clarity and mutual understanding.
- Dynamic Delivery: Discover how tailoring your communication style to match your boss’s preferences can create a more dynamic and engaging conversation. Tracy explores using stories, metaphors, and varied pacing to maintain interest and ensure your message is effectively conveyed.
Listening to this episode will equip you with actionable strategies to have meaningful conversations that propel your professional relationships and objectives forward.
Connect with Tracy Tutty on LinkedIn (https://www.linkedin.com/in/tracytutty/) or on Instagram @TracyCTutty for more insights on health-centred leadership.
Tune in to Project Joyful and transform your conversation skills today!
Today we explore the transformative power of female leadership with our guest, Ros Cardinal.
Ros is the creator of the Women’s Leadership Archetypes model. Ros’s expertise spans strategic planning, leadership development, organizational culture, change management, emotional intelligence, and employee engagement.
In this interview, Ros delves into her journey that led to the creation of the Women’s Leadership Archetypes model. She discusses the empowered and shadow archetypes and highlights how these archetypes can redefine female leadership success.
Key Takeaways:
- Empowered vs Shadow Archetypes: Ros introduces the concept of the eight women's leadership archetypes, comprising four empowered and four shadow archetypes. Learn how patterns of behavior influence leadership styles and effectiveness.
- Authentic Female Leadership: Discover the importance of leading authentically in a predominantly male-designed corporate world. Ros explains how women can flourish by embracing their genuine leadership style rather than conforming to traditional expectations.
- Practical Solutions: Ros offers practical advice on navigating the corporate world, setting boundaries, and falling back in love with one's career by embracing the sovereign archetype that prioritizes joy and self-actualization.
Tune in to understand how women can lead effectively while staying true to themselves!
In this episode of Project Joyful, host Tracy Tutty delves into the versatile and soothing benefits of Lemon Balm. Lemon Balm’s botanical name is Melissa officinalis. This summertime herb is brimming with benefits from calming your nerves to soothing digestion, and even combating viruses.
Whether you're enjoying it as a fresh tea or incorporating it into your wellness routine, Lemon Balm has a host of advantages backed by historical use and modern research. We explore how this incredible herb can help with anxiety, memory recall, menopausal symptoms, and even enhance sexual desire. Plus, we share expert tips on growing your own Lemon.
Key Takeaways:
- Calming and Anxiety-Reducing Benefits
: Lemon balm is renowned for its nervine properties, helping to soothe digestive issues, anxiety, and restlessness. Research shows it can improve mood by modulating GABA and normalizing dopamine and serotonin levels.
- Antiviral and Healing Properties
: Known for its ability to inhibit the herpes virus, Lemon Balm is a potent antiviral herb. It also acts as a febrifuge, which means it can help raise body temperature and can support your body in combating colds and flus.
- Perimenopausal Support
: Emerging research highlights Lemon Balm’s ability to alleviate perimenopausal symptoms, including increased sexual desire and reduced pain during intercourse.
Tune in to gain deeper insights into how you can incorporate Lemon Balm into your daily wellness routine.
In this episode of the Project Joyful Podcast, host Tracy Tutty delves into the persistent and perplexing condition known as Long COVID. Emerging research suggests that between 4% and 14% of New Zealanders experience long-term symptoms post-COVID infection. Join us as we discuss the differences between acute, post-acute, and chronic COVID. You’ll hear about natural remedies and supportive measures to aid recovery, including foods rich in antioxidants and specific herbs and supplements.
Key Takeaways:
- Understanding Symptom Clusters:
Learn about the six identified symptom clusters of COVID, from flu-like symptoms to severe cases with abdominal and respiratory issues.
- Supporting Recovery:
Discover how incorporating antioxidants, vitamins, and medicinal mushrooms can bolster mitochondrial function, improving immunity and overall health.
- Personalised Health Approaches:
Emphasize the importance of tailored treatment plans and consulting with medical professionals for managing complex conditions like Long COVID.
As always, remember that personalized advice from a healthcare professional is essential when tackling something as complex as long COVID.
In this episode of the Project Joyful Podcast, our host Tracy Tutty tackles the all-too-familiar feeling of imposter syndrome that often arises when we step outside our comfort zones, whether it’s starting a new business, a new job, or embarking on a new period of study. Tracy reassures us that this uncomfortable feeling is entirely normal and delves into why the 'fake it until you make it' mindset may do more harm than good. Instead, she offers practical advice on how to self-soothe, embrace discomfort, and leverage techniques like emotional freedom technique or EFT and box breathing to recalibrate your nervous system.
Key Takeaway Points:
- Acknowledge Your Feelings:
Recognise that discomfort is a signal of growth and step out of your comfort zone.
- Understand the Body's Response:
Learn about the roles of the sympathetic and parasympathetic nervous systems in managing stress.
- Effective Coping Strategies:
Use techniques like self-soothing, tapping (EFT), and box breathing to bring about calm and improve your cognitive abilities.
Tune in to discover practical and compassionate ways to thrive without faking it. Stay safe and breathe easy!
We’re in the last quarter of 2024 and that heralds the beginning of all those well-meaning posts talking about the race to the finish line. How to squeeze more into 2024. How do you feel when you read these posts? Tense? Tight? Overwhelmed? Like you’ve already lost a race you didn’t even know you were in? Who decided 31 December was the arbitrary finish line anyway? This fixation with the result rather than the journey of getting to the result is what keeps us wired and tired, trapped in the biggest lie of all, that you have to hustle to succeed.
What’s the antidote? Creating space. In this episode, we share three simple, yet powerful ways to infuse more space into your daily routine. You’ll notice that choosing to invite space into your day actually boosts productivity, lifts your mood, and it reduces stress.
Tune in to discover how prioritizing self-care, scheduling creative breaks, and physically removing yourself from your workspace can transform your everyday experience.
Have you ever experienced the challenge of balancing your own work with the work of managing a team? How did you handle it?
If you have ever found yourself overwhelmed and behind on your own tasks because of the demands of managing your team, this episode is for you. I get asked about this a lot so let's dive into the topic of balancing "me work" with teamwork.
In this episode, we'll explore the common mistakes that lead to this downward spiral and share three simple processes that you can implement today to find balance.
As we uncover the secrets to mastering the art of managing your team while still getting your own work done, you'll discover how to create clarity for your team, set boundaries to avoid constant interruptions, and prioritize your own focus time.
In this episode of Project Joyful, executive coach, Tracy Tutty, dives into the essence of finding joy at work by aligning your job with your personal values. She shares actionable insights on how to identify and live your values, the impact of self-love, and ways to express your values in the workplace. Tracy also explores how to navigate misalignments between your values and those of your employer.
In this conversation we discuss:
👉 Identifying your values
👉 Self-love practices
👉 Expressing values at work
Key Takeaways:
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Aligning Values: Learn the significance of knowing your top values and how they can change over time to align your work life with your core principles.
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Self-Love Practice: Discover the power of self-love as a foundational element to expressing love in other aspects of your life, including your career.
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Values in Action: Tracy shares actionable steps on how to express your top values in the workplace, even if they don’t perfectly align with your employer’s values.
In this episode, our host Tracy Tutty delves into the intriguing concept of safety money and its potential to hinder our pursuit of dreams. Tracy shares her personal journey from a secure office job as an accountant to discovering her true calling in the world of healing.
She explores the deep-rooted beliefs about safety instilled in us by our upbringing and society, and how they can lead us to prioritize predictability over passion. With thought-provoking insights, Tracy uncovers the importance of evolving one's identity to break free from the shackles of safety money and truly live a fulfilling life.
Tune in to learn how to navigate this delicate balance and embrace your soul's call for evolution.
Key Takeaways:
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The Meaning of Safety Money: Tracy emphasizes that it's not the money itself but the meaning we attach to it that creates the danger. Understanding this can help shift your mindset.
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Balancing Predictability and Passion: Tracy shares her journey of balancing an accounting job with her passion for healing, illustrating the importance of dipping your toe in the water while maintaining stability.
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Evolving Your Identity: To truly break free, Tracy highlights the necessity of evolving your identity. She discusses her path to becoming a certified neuro-identity evolution practitioner as a key to overcoming limiting beliefs.
Tune in to learn how you can navigate the conundrum of safety money and step closer to your calling.
In this enlightening episode of "Project Joyful," hosts Tracy Tutty and Nina Fountain dive into the transformative power of personal style, especially in corporate settings.
They discuss how clothing can be used to communicate influence, build rapport, and convey competence. Nina emphasizes the importance of understanding one's body shape, choosing colours that flatter, and aligning with one's style essence. She also encourages individuals to discard clothing with negative associations and to curate a wardrobe that reflects their authentic selves.
The conversation highlights the connection between personal style and self-worth, and offers practical tips for showing up as the best version of oneself.
Key Takeaways:
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Mood & Clothing: Nina explains the impact of clothing on mood and confidence, referencing Amy Cuddy's TED talk on body posture. She shares tips on using your wardrobe to evoke positive emotions, even on off days.
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Corporate Style with Personality: Tracy and Nina discuss the synergy between personal style and professional attire, emphasising that corporate fashion isn't limited to blue and black suits but can reflect individual personality traits.
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Wardrobe Weeding: Nina provides a framework based on perfect colours, flattering body shape, and style essence to help you curate a wardrobe that reduces stress and enhances confidence.
Join the conversation as they explore the importance of expressing authentic style and integrating femininity into workwear. Discover how to visually communicate confidence, integrity, and self-worth through your clothing choices.
You can find Nina here in her capacity as The Corporate Stylist: LinkedIn: https://www.linkedin.com/in/nina-fountain/ YouTube: https://www.youtube.com/@style.gorgeous Style Gorgeous: https://stylegorgeous.com/ Discover how to distinguish yourself with your style through Nina’s Style Synergy Types™️quiz: https://stylegorgeous.com/quiz
In this episode, Medical Herbalist, Tracy Tutty, delves deep into the broad-ranging benefits of Meadowsweet, also known as Filipendula ulmaria. Often referred to as the "Queen of the Meadows," this powerful herb boasts a wide range of medicinal properties from anti-inflammatory effects to digestive support.
Key Takeaways:
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Historical Significance: Originally named for its use in mead, Meadowsweet has been a traditional remedy for various ailments, including fever and gastric issues.
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Medicinal Properties: Meadowsweet offers anti-inflammatory, blood-thinning, and fever-reducing benefits without the adverse effects of gastric bleeding or ulcers, thanks to its polysaccharides.
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Practical Applications: Whether as a tea, tincture, or topical compress, Meadowsweet is effective for heartburn, ulcers, cystitis, and even sunburn relief.
Tracy underscores the importance of consulting a medical herbalist for personalized advice, especially when combining Meadowsweet with other medications. This episode is a must-listener for anyone interested in herbal medicine and natural remedies. Tune in to discover how Meadowsweet can enhance your well-being!
In this episode, host Tracy Tutty dives deep into the often overlooked but critical aspect of peak performance—quality sleep. Drawing from the Sleep and Healthy Activity, Diet, Environment and Socialization (SHADES) study, Tracy explains how sleep deprivation impacts productivity and overall health.
Sleep is often the first thing to get deprioritized when life gets busy, but research shows it's essential, especially during hectic times. Tracy provides actionable strategies for establishing an effective sleep routine that promotes restorative rest.
Key Takeaways:
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Importance of Consistent Sleep: Discover how maintaining a consistent sleep schedule of 7-8 hours, even on weekends, can drastically improve productivity and health. Learn about the negative effects of "social jet lag" and the pitfalls of trying to "catch up" on sleep.
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Creating a Sleep-Conducive Environment: Tracy emphasizes the significance of a calm, clutter-free bedroom. Key tips include minimizing blue light exposure, maintaining a cool room temperature, and reserving the bedroom for sleep and intimacy only.
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Personalized Sleep Routines: Understand the value of tailored pre-sleep activities such as taking a warm bath, engaging in relaxing exercises, and avoiding heavy meals. Tracy encourages experimenting with different methods outlined in this episode to find the perfect routine.
Join us as we explore what constitutes a great night's sleep, lift the lid on social jet lag, and provide actionable strategies to craft a sleep routine tailored just for you. From creating the perfect sleeping environment to the importance of consistency, and even how to handle those rough nights, we've got you covered. Whether it's tweaking your bedtime attire because you’re a hot sleeper, or incorporating relaxing activities before bed, we're here to help you find what works best for you. 🎧✨
In this episode host, Tracy Tutty, dives into the all-too-common feeling of being depleted by work. We’re exploring how our reality is shaped by what we settle for and the vital role our body's biofeedback loops play in facilitating change. Tracy walks you through practical strategies to reclaim your energy, such as the 50-5-5 framework and the importance of distinguishing between your responsibilities and others'. Tracy provides listeners with the tools you need to regain control and vitality in your professional life.
Key Takeaways:
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Energy and Change: Change requires energy and a sense of safety. Understanding and harnessing your body's biofeedback mechanisms can help you create a safe environment for transformation.
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50-5-5 Framework: Utilising Tracy's 50-5-5 framework can significantly enhance your focus and productivity, enabling you to manage time effectively and avoid burnout.
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Emotional Awareness: Cultivating a deeper awareness of your emotions and understanding their subtle cues can guide you towards making more deliberate and fulfilling changes in your work life.
Listen in as Tracy delves into practical ways to revitalise your career energy, ensuring you're not just surviving but thriving.
In this episode, Tracy Tutty delves into the importance of respiratory health and shares actionable protocols to prevent respiratory infections. Learn about the distinctions between upper and lower respiratory tract infections, the importance of good breathing practices, and everyday habits that can shield you from a cold or flu.
Key Takeaway Points:
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Understanding Respiratory Infections: Tracy details the difference between upper (URTI) and lower respiratory tract infections (LRTI), highlighting the symptoms, causes, and when to seek medical advice.
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Effective Prevention Practices: Incorporate hand washing, face-touch minimisation, and the importance of isolating when feeling unwell. Learn herbal remedies like yarrow, peppermint, and elderflower tea to combat early signs of illness.
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Long-term Respiratory Health: Prioritise your lung health with appropriate hydration, exercise or breathwork that gets your intercostal muscles and diaphragm moving, and helpful herbs, foods and supplements.
In this episode of Project Joyful your host, medical herbalist, Tracy Tutty, dives into our Herbal Ally Series with a focus on the versatile and often overlooked Ribwort Plantain, also known as Narrow Leaf Plantain or Plantago lanceolata.
We explore this humble herb's vast array of benefits, from its traditional use in soothing respiratory and digestive issues to its modern applications in herbal first aid and gluten-free cooking. We'll discuss its role in treating coughs, colds, and skin irritations, and even its fascinating history as a childhood plaything.
Key Takeaways:
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Respiratory and Allergy Relief: Ribwort plantain is a mucous membrane trophorestorative, making it highly effective in balancing respiratory tissues and alleviating hay fever symptoms.
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Digestive Health Booster: The plantain seed, particularly Plantago ovata (psyllium husk), serves as a prebiotic and a gentle bulking laxative, supporting overall digestive wellness. Listen in to find out how best to take your psyllium husk.
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Skin Soother: Its anti-inflammatory and anti-itch properties make ribwort plantain an excellent choice for treating insect bites, sunburn, windburn, and other skin irritants.
Discover plantain’s traditional uses as we share practical tips and even a recipe for making a soothing syrup. For more herbal wisdom, follow Tracy Tutty on Instagram and LinkedIn.
Tune in to learn how this simple "weed" can bring profound benefits to your health and wellbeing.
Welcome to the 150th episode of Project Joyful with Tracy Tutty! In this milestone episode, Tracy shares her personal experience with unexpected news and offers actionable strategies for handling life's surprises. This week's theme revolves around maintaining mental and emotional well-being when confronted with seemingly bad news. Join us as we explore deep breathing, emotional safety, and changing perspectives.
Key Takeaways:
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Feel Your Emotions: Tracy emphasises the importance of allowing yourself to fully experience emotions instead of suppressing them. This method helps in navigating through stress and anxiety caused by unexpected events.
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Create Emotional Safety: Learn practical techniques such as deep breathing, movement, and self-soothing to make your nervous system feel safe and secure.
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Change Your Perspective: Discover how adopting a new viewpoint can open doors to opportunities you didn’t see before. This shift in perspective can turn challenging situations into sources of growth and renewal.
Celebrate with Us!
This week, we're celebrating our 150th episode with special giveaways and more. Thank you for being part of the Project Joyful family!
I'd love to gift you my lovingly curated 10 most popular episodes, complete with a never before shared workbook packed with hidden gems and self-coaching style prompts. Here’s the link: https://www.TracyTutty.co.nz
Be sure to connect with me on Instagram @tracyctutty and LinkedIn at https://www.linkedin.com/in/tracytutty/ because we're celebrating our 150th episode all week long with giveaways and all sorts of fun things!
Welcome to this episode of the Project Joyful podcast! Today, your host Tracy Tutty explores the potent technique of Emotional Freedom Technique (EFT), also known as tapping.
Have you ever woken up feeling off, weighed down by anxiety or frustration without really knowing why? Tracy guides us through harnessing the power of EFT to transform those disempowering emotions into empowering ones. This holistic practice leverages the body's meridian points to release anxiety, stress, and emotional blockages.
She also explains the cognitive emotion loop, the science behind our feelings, and how you can use this framework to move from a disempowering emotion to a more empowering emotion.
Key Takeaway Points:
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Understanding the Cognitive Emotion Loop: Discover how thoughts influence feelings and vice versa, and how the Cognitive Emotion Loop plays a critical role in emotional well-being.
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Step-by-Step EFT Guide: Tracy walks us through a detailed guide on how to perform EFT, including the key tapping points and the importance of voicing your emotions.
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EFT Benefits: Learn about the proven benefits of EFT, from reducing anxiety and PTSD symptoms to lowering cortisol levels and achieving emotional calm.
Find a visual guide to the tapping points on Tracy's Instagram @tracyctutty by visiting https://www.instagram.com/p/C8VMSJ0PAQ9/?img_index=1
Join Tracy as she shares a step-by-step guide to this simple yet effective practice, helping you release negative emotions and restore calm. Ready to tap into your emotional freedom? Let’s get started!
In this episode of the Project Joyful podcast, Tracy Tutty explores the transformative power of embracing small, daily purposes instead of fixating on discovering one grand life purpose.
Key Takeaway Points:
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Living in the Present: Tracy emphasizes the importance of being present and experiencing life's small moments rather than obsessing over finding a single, overarching purpose.
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Daily Purpose: Adopting daily purposes, such as connecting with loved ones or maintaining personal well-being, can have a profound impact on our happiness and fulfillment.
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Mind's Familiarity Zone: Our mind's natural inclination to seek safety in routine can be a barrier to stepping out and taking risks that matter. Overcoming this can lead to significant personal and professional growth and a life you love.
Join us as we uncover how to curate a life well-lived by focusing on what truly matters to you, moment by moment.
Be sure to subscribe and leave a review if you found this episode inspiring!
In this episode of the Project Joyful podcast, host Tracy Tutty dives deep into practical exercises designed to alleviate anxiety and bring about a sense of calm. Tracy discusses the prevalence of anxiety and explores the 333 rule and the white mist exercise as effective tools to combat it.
Key Takeaways:
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Understanding Anxiety: Tracy provides crucial insights into what anxiety is, its symptoms, and the importance of seeking medical help when necessary.
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Practical Techniques: Learn the 333 rule, a mindful grounding technique focusing on sight, sound, and touch to shift attention away from anxiety-inducing thoughts.
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White Mist Exercise: Discover the calming power of the white mist exercise, a simple breathwork technique to reduce stress and promote relaxation.
Join us as we explore these actionable methods to cultivate inner peace and transform anxiety into calmness. So, whether anxiety is a fleeting visitor or a more constant presence in your life, this episode aims to provide tools to help you find peace.
Welcome to Project Joyful, where we explore the wonderful world of herbal allies. In this episode, host Tracy Tutty delves into the versatility of Sage, a herb cherished for its medicinal and ceremonial properties. From aiding with bodily fluids and sore throats to balancing thermoregulation and supporting women through menopause, Sage proves to be a powerhouse herb. Tracy shares insights on how Sage can be used as an antibacterial throat spray, a digestive aid, and even a remedy for anxiety. While highlighting the benefits of Sage, Tracy also offers cautionary advice on its potential side effects. Tune in as we unravel the wonders of Sage and discover creative ways to incorporate this herb into your daily routine.
In this episode, host Tracy Tutty delves into the versatility of Sage, a herb cherished for its medicinal and ceremonial properties. From aiding with balancing bodily fluids and sore throats to balancing thermoregulation and supporting women through menopause, Sage proves to be a powerhouse herb. Tracy shares insights on how Sage can be used as an antibacterial throat spray, a digestive aid, and even a remedy for anxiety.
Key takeaway points include:
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Sage is a herbal ally for women, particularly menopausal and perimenopausal women, helping to reduce the frequency, severity, and duration of hot flashes through its balancing properties on bodily fluids and neurotransmitters.
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The antibacterial and pain-relieving properties of Sage make it an effective remedy for sore throats. The combination of pain relief, a reliever of gas and an ability to mop up excess fluid; means Sage can help with digestive issues like diarrhoea, bloating, and IBS D. It also supports liver health and can help reduce nervous tension and anxiety. We share the research that supports this in the episode.
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However, caution is advised with prolonged and high-dose use of Sage due to its thujone content, making it unsuitable for pregnant or breastfeeding individuals and those with epilepsy. Sage can be enjoyed in various forms, from teas to tinctures, adding aromatic notes to dishes, and even making antibacterial honey.
Want the recipe for your own antibacterial honey? DM me on Instagram @tracyctutty with the words sage honey and I’ll send you the recipe.
Tune in to learn more about this traditional herb's modern applications and benefits in enhancing overall well-being.
body's natural rhythms to unlock unparalleled productivity.
Are you often left wondering where your day went despite being busy? Tracy breaks down the significance of understanding your circadian rhythm and how it can be a game-changer for your productivity. She provides practical tips on identifying your peak focus hours and utilising them through scheduled "focus blocks," while also emphasising the importance of restorative practices to maintain high energy levels throughout the day.
Uncover the secrets behind your circadian rhythm and learn how to design your focus blocks to achieve more while feeling less stressed.
Key Takeaways:
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Harnessing Circadian Rhythms: Understand how your internal body clock influences your alertness and how to leverage this for peak productivity.
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Creating Effective Focus Blocks: Discover the power of dedicated 60-90 minute focus periods and the importance of preparation and eliminating distractions.
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Incorporating Recovery Time: Learn the essential role of active recovery in maintaining energy levels and enhancing cognitive function throughout the day.
Tune in to transform your productivity strategy and create a more balanced and productive day. Don't forget to check out Episode 124 for more on keystone actions!
For more details, visit our website: Project Joyful. Follow us on Instagram @tracyctutty
Welcome to "Project Joyful," where today’s episode dives deep into a topic that touches us all: the hidden cost of being indecisive. In this episode, Tracy Tutty explores the often-overlooked mental and emotional toll of indecision.
We'll discuss why being decisive isn’t just about making choices quickly, but about understanding the energy and time attached to decisions we postpone. Tracy will share insights into how indecision can lead to decision fatigue, the impact of timeliness in decision-making, and practical strategies for minimizing indecision.
From examining your own decisiveness and implementing a framework of root, trunk, branch, and leaf decisions in your team, to empowering yourself through clarity, information gathering, and a healthy recovery regimen; this episode is packed with actionable advice to help you streamline your decision-making process and reclaim your mental space.
Key Takeaways:
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Understand decision fatigue: Learn how repeated postponement of decisions consumes mental energy and prevents dealing with other pressing matters.
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Effective decision-making strategies: Tracy introduces the framework of root, trunk, branch, and leaf decisions to help delegate and streamline decision-making processes within teams.
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Building cognitive resilience: Explore practical tips on enhancing your cognitive processing power through rest, nutritional choices, movement, and meditation practices.
Don’t miss out on these actionable strategies to boost your decisiveness and leadership qualities.
In this episode of Project Joyful we’re diving deep into Getting Back on Track. Join host Tracy Tutty, as she explores the importance of self-compassion, awareness, and action in overcoming life's stumbling blocks.
Key Takeaways:
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Self-Compassion: Tracy emphasizes the need to treat oneself with kindness, akin to how we would treat a cherished friend. Incorporating calming practices like deep breathing helps activate the parasympathetic nervous system, paving the way for self-healing and establishing a sense of safety.
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Awareness: The second step involves cultivating awareness without judgment. Tracy suggests methods like placing a hand over your heart to enhance connection and produce oxytocin, supporting a more loving and honest self-assessment.
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Action: Based on the insights gained from awareness, the final step is taking deliberate, aligned actions—whether that means creating space for commitments, addressing boundaries, or simply moving towards your goals.
Join Tracy as she guides us through these transformative steps, ensuring that falling off track is but a temporary detour.
In this episode of Project Joyful, medical herbalist Tracy Tutty explores the powerful health benefits of elderberries and elderflowers. Discover the antiviral, antibacterial, and anti-inflammatory properties of these natural remedies; ideal for combating seasonal afflictions like colds, flu, and allergies. Tracy shares her favourite elderberry recipes, including a sugar-free Rob and a and Elderberry syrup.
Key Takeaways:
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Safety First: Always heat elderberries to deactivate cyanogenic glycosides, which can be toxic if consumed raw.
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Versatile Health Benefits: Elderberries and elderflowers support immune health, relieve inflammation, and possess significant antibacterial effects against pathogens, including the notorious MRSA.
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Make Your Own Herbal Remedies: Tracy provides step-by-step instructions for creating homemade elderberry Rob and Elderberry Syrup.
Follow Tracy on Instagram @tracyctutty for more herbal insights and recipes!
In this episode, we explore pathways to inner tranquility amidst life's turbulence. In today's show, ‘Cultivating Calm Amid Chaos’, host Tracy Tutty delves into the art of detecting the brewing storms of life and pre-emptively adjusting our sails. Tracy challenges us to not simply be driven by chaos but to become adept observers, maintaining our course through self-care and proactive resilience-building.
How do we do this? Tracy suggests somatic practices, particularly focused on the power of breath to quell internal storms. She teaches us the box breath and cyclic sighing techniques - tools endorsed not just by wellness gurus, but by the Navy Seals and supported by scientific research to improve a range of health concerns from high blood pressure to asthma.
But it's not just about crisis management; it's about creating a daily sanctuary of stillness and reflection. Tracy poses a thought-provoking question for regular self check-ins, to ensure we're sailing in line with our desired state of inner peace.
Prepare to deepen your understanding of self-care and learn practical strategies for staying anchored in serenity. Join us as we navigate the tempestuous seas and chart a course toward a more peaceful existence.
Key Takeaways:
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Recognize Stress Before It Takes Hold: Learn to identify the signs of oncoming chaos and prepare yourself mentally and physically by enhancing your self-care practices.
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Master Breathing Techniques: Discover the soothing power of box breathing and cyclic sighing as Tracy explains how these methods can help you maintain calm and focus during stressful situations.
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Establish a Routine for Self-Reflection: Create a ritual to regularly check in with your internal state, ensuring that you remain aligned with your desired sense of peace throughout the day.
Remember, you are not the chaos; you are the observer of it.
In this episode of Project Joyful, Tracy Tutty explores the journey from resentment to freedom by reclaiming your personal boundaries. Learn how to recognize unhealthy patterns, establish firm limits, and confidently communicate your needs for inner peace and empowerment.
This week's episode, "From Resentment to Freedom - Reclaim Your Boundaries," guides you through the journey of recognizing the cost of people-pleasing and the steps to establish and maintain healthy boundaries.
Key Takeaway Points:
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Recognise the Importance of Relaxation - Host Tracy Tutty emphasizes that taking time for relaxation is a vital form of active recovery, not laziness. Indulge in activities that bring joy, from reading for fun to self-care rituals, without feeling guilty.
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Understand the Impact of Fluid Boundaries - Learn how overstepping personal boundaries can lead to resentment and exhaustion. Tracy illustrates with the metaphor of a leaky jug, reminding us to check our own "leaks" and prioritize self-care.
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Practice Boundary Setting - Tracy offers practical strategies for setting and communicating firm, non-negotiable boundaries. Through preparation and practice, you can express your limits with clarity and confidence, ensuring mutual respect in your relationships.
If your inner peace is challenged by boundary issues, join Tracy Tutty for a free 30-minute productivity strategy consultation. Book now by visiting this link: https://www.tracytutty.co.nz/RevitaliseVSL
Choose to usher you into a life where your worth shines independently of others' opinions. Remember, it's time to secure your boundaries and celebrate yourself. Tune in now and embark on your journey to joyful freedom.
In this motivational episode of Project Joyful, host Tracy Tutty delves into the essence of living a life less ordinary by reclaiming control of your daily agenda. Inspired by a poignant Mary Oliver poem, Tracy encourages listeners to reflect on their life's standout experiences and to reverse-engineer their path to success.
Key takeaways include:
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Clarify Your Desires: Forge a clear understanding of what you truly want out of life. Reflect on the key accomplishments and emotions that define a life well-lived, and identify the steps that led there as a bespoke playbook for your own journey.
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Cultivate Guiding Feelings: Tracy debunks the common misconception that feelings like peace must be sought externally by teaching us how to internally generate and maintain these sensations within our body, fostering our desired daily emotional landscape.
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Celebrate Progress: Embrace the power of celebrating both small victories and major milestones. Recognize the achievements and the consistency in your actions, infusing every day with moments of joy and appreciation.
In this episode, Tracy Tutty delves into the topic of productivity and the impact of distractions on our work and personal lives. She shares insights from a study commissioned by Dropbox on the economic impact of lost focus, highlighting the staggering 149 hours per year lost by knowledge workers to personal activities and work-related distractions. Tracy also explores the psychological aspects of resistance to change and how distractions serve a purpose in offering clues to our emotional state.
Key Takeaways:
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Distractions impact productivity: The average knowledge worker loses 149 hours per year to personal and work-related distractions, affecting focus and productivity.
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Resistance to change: Our mind's tendency to resist change can lead to seeking distractions as a way to avoid discomfort or uncertainty.
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Overcoming distractions: Tracy provides practical steps to identify, address, and overcome distractions, empowering listeners to take control of their focus and achieve their goals.
Tune in to this insightful episode to learn how to identify and minimize distractions to increase productivity and progress toward your goals.
If distractions are taking up a significant amount of your day or they're getting in the way of your daring dreams or passion projects, book a free 30-minute Productivity Strategy Consultation with Tracy by visiting https://www.tracytutty.co.nz/RevitaliseVSL
In this episode, medical herbalist Tracy Tutty discusses the powerful adaptogenic herb, Rhodiola, and its ability to naturally boost energy levels. With a focus on herbal medicine, Tracy delves into the science behind Rhodiola's impact on physical and mental energy, addressing its traditional use and extensive research in Russia.
Key takeaways from this insightful discussion include:
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Understanding Adaptogens: Learn how adaptogens like Rhodiola work with the body's HPA axis to mitigate stress and maintain balance, aiding in hormone regulation and immune system support.
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Rhodiola's Energy-Boosting Benefits: Explore how Rhodiola enhances physical endurance, improves attention span, memory, and productivity, and aids in cardiovascular health by reducing stress-related impacts.
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Individualised Herbal Approach: Discover the importance of consulting a medical herbalist for personalized advice, considering any underlying health conditions, medications, or pregnancy, to optimize the benefits of herbal remedies.
Tune in to discover the natural energy-boosting potential of Rhodiola and gain valuable insights into holistic herbal medicine.
In this episode, Tracy Tutty discusses the challenges managers face when addressing poor behaviour within their teams. She explores the reasons behind managers choosing to ignore such behaviour and the detrimental impact it can have on team dynamics. Tracy emphasizes the importance of distinguishing between addressing the behaviour and not the person or identity, providing practical insights for managing such situations effectively.
Key Takeaways:
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Importance of addressing behaviour: Ignoring poor behaviour within a team can lead to a dysfunctional environment, affecting team morale and productivity.
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Foundational aspects of effective leadership: Tracy highlights the significance of having sufficient energy and understanding your team's well-being as foundational pieces for addressing poor behaviour.
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Strategies for addressing poor behaviour: Tracy outlines a structured approach for addressing poor behaviour, emphasizing the need for objective conversations, providing clarity on minimum standards, and enforcing agreed-upon actions.
Tune in to gain valuable insights on addressing poor behaviour within your team and fostering a positive work environment.
Delegation is a crucial leadership skill, allowing you to address immediate problems while investing in your team's growth and development. Tracy Tutty discusses the common obstacles to effective delegation and offers practical strategies to overcome them, ultimately fostering a more cohesive and empowered team.
Key Takeaways:
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Appreciation and Understanding: Great managers invest time in getting to know their team members' personal and professional goals, interests, and stress, creating a foundation for effective delegation.
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Strategic Delegation Framework: Tracy provides a comprehensive framework for delegating tasks effectively, from clearly defining outcomes and providing context to monitoring progress and celebrating achievements.
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Fostering Team Growth: Delegating with awareness not only frees up time for impactful leadership activities, but also nurtures cross-functional learning, trust building, and the development of tomorrow's leaders.
By implementing these insights, leaders can delegate with purpose, empowering their teams to thrive and achieve collective success.
In this episode, Tracy Tutty delves into the complex issue of procrastination and provides practical frameworks for overcoming it. Tracy explores the various reasons behind procrastination, such as lack of energy, unfulfilling commitments, intimidation, and fear, shedding light on the hidden costs of procrastination on mental health and wellbeing. Through insightful conversations with clients, Tracy shares actionable tips to combat procrastination and reclaim productivity.
Key Takeaways:
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Understand the root cause: Are you procrastinating due to lack of energy, unfulfilling commitments, feeling intimidated, or fear?
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Practical solutions: Implement energy-building suggestions, reevaluate commitments, break tasks into manageable steps, and use somatic practices to create safety in the body.
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Mental rehearsal: Visualize, feel, and hear yourself successfully completing tasks to build confidence and reduce fear.
Tune in to revitalize your approach to procrastination and reclaim your time and mental peace.
Interested in getting to the root cause of your procrastination? Book a free 30-minute productivity strategy consultation today at https://www.tracytutty.co.nz/RevitaliseVSL
In this episode, Tracy Tutty challenges the negative stigma associated with laziness and redefines it as a superpower. Laziness is not an identity, but rather a clue to underlying issues such as exhaustion and procrastination. Tracy encourages listeners to address laziness as a feeling and explore the root causes.
Key takeaways include:
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Laziness as a Signpost: Feeling lazy serves as a signpost, guiding individuals to recognize their need for rest and self-care. By acknowledging laziness as a feeling rather than an identity, one can take steps to address underlying exhaustion.
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Active Recovery: Tracy emphasizes the importance of incorporating active recovery practices into daily routines, such as breath work, yoga, or meditation, to recharge the body and mind.
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Behavioural Change: Viewing procrastination and distraction as behavioural symptoms, rather than inherent traits, empowers individuals to address the underlying causes and make mindful adjustments to improve productivity.
Join Tracy Tutty as she empowers listeners to embrace laziness as a superpower and unlock the path to greater productivity and joy.
In this episode, Tracy Tutty delves into the hidden causes of being unproductive, debunking the misconception that busyness equates to productivity. She explores the root causes of unproductivity, which include lack of energy, fear, and boredom, and offers solutions for overcoming these barriers to achieve true productivity.
Key Takeaways:
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Motivation is a byproduct of consistent action and habit formation, not the initial driver of productivity. Building energizing routines and adopting a high-nutrient diet can boost energy levels and drive productivity.
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Fear of stepping out of one's comfort zone can hinder productivity. Overcoming this fear requires challenging existing thought patterns and pushing through discomfort to pursue new opportunities and growth.
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Boredom can indicate a transitional phase in life, urging individuals to embrace the quest for new experiences and opportunities, reignite inner passions, and realign with their purpose to regain productivity.
Listeners are encouraged to confront these hidden causes of unproductivity by prioritizing energy, tackling fear, embracing transition, and rediscovering their purpose to enhance productivity and overall well-being.
Interested in unraveling the hidden cause behind you not being as productive as you’d like to be? Book a free 30-minute Productivity Strategy Consultation with Tracy Tutty by visiting https://www.tracytutty.co.nz/RevitaliseVSL
In this episode, Tracy Tutty dives deep into the art of creating your vision for success. Discover creating a clear and emotionally charged vision for success and fulfillment is key to manifesting your dream life.
Tracy explains how the feelings associated with our goals play a crucial role in manifesting them. She addresses the human tendency to focus on what we don't want and provides a powerful framework for shifting our mindset toward what we truly desire.
The key takeaway points are:
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Clarity and Emotion: Tracy emphasizes the importance of clarity in defining what we want and why we want it. She encourages creating a vision based on opportunities that provide emotional fulfillment rather than material possessions or achievements.
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Expansive Aspirations: Instead of setting attainable goals based on our past experiences, Tracy invites you to set expansive aspirations that excite and challenge us, igniting our subconscious to manifest our desires.
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The Space In Between: Tracy discusses the discomfort of the "space in between" when working towards our vision, highlighting the need for trust, persistence, and unwavering belief in the emotional signposts of our desired future.
Tune in to gain valuable insights on creating a compelling vision for success, and discover the power of emotional manifestation in shaping your abundant and purposeful life.
In today's episode, Tracy Tutty discusses three powerful ways to boost productivity.
Tracy explores the connection between feeling calm, clear, and centered, and the resulting increase in productivity. She uncovers the hidden impact of our thoughts and emotions on our ability to be productive and shares practical strategies to create a sensation of safety in our bodies to enhance productivity.
In this conversation we discuss:
👉 Create a Sensation of Safety: Productivity begins with getting your body on board by creating a feeling of safety as you tackle new tasks and challenges.
👉 Prioritise Relaxation: By embracing a relaxed state, you can tap into the parasympathetic nervous system, which not only reduces systemic inflammation but also enhances creativity, memory, and problem-solving abilities.
👉 Follow Your Emotional Signposts: Pay attention to the thoughts, behaviours, and feelings that guide your actions. By understanding and processing disempowering emotions, you can make room for more empowering emotions like joy, gratitude, and excitement, ultimately leading to enhanced productivity and personal growth.
Join us as we delve into the fascinating link between relaxation, mindset, and productivity, and discover how you can make small shifts to achieve big results. Stay tuned for an insightful and uplifting discussion on enhancing your productivity levels and creating a joyful, fulfilling life.
In today's episode, we explore the concept of being overwhelmingly busy and the antidote to it. Join host Tracy Tutty as she delves into the effects of constant busyness on our physical and mental well-being.
From the impact on our immunity and sleep to the prevalence of daily anxiety, Tracy discusses the need for a shift towards relaxation and rest. Discover how to create boundaries, engage in relaxing activities, and implement mindful breathing techniques to combat stress. Tune in to this episode to explore the power of choosing ease and grace in our daily lives.
In this conversation, we discuss:
👉 The detrimental effects of constant pressure
👉 The importance of setting boundaries
👉 Techniques for achieving relaxation
Join Tracy Tutty as she delves into the antidote for a busy life. Gain valuable insights into managing stress and embracing relaxation. Tune in for practical strategies to create a more balanced and fulfilling lifestyle.
Don't miss out – listen to the full episode now!
In this episode, Tracy Tutty shares expert tips on how to make your New Year's resolutions stick. Tracy reveals that writing down your goal increases your likelihood of achievement by 48%, and telling a friend about it boosts this to a staggering 78%.
Key takeaway points include:
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Differentiating Goals from Tasks: Tracy explores how to elevate your resolutions by linking them to deep desires and committing to them with unwavering determination.
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Harnessing Emotion and Creating Routines: Discover how tapping into the emotions tied to your desires can further propel you towards your goals. Tracy also delves into the power of establishing routines that eventually become habits, paving the way for success.
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Embracing Grace and Celebration: Tracy emphasizes the importance of giving yourself grace and kindness when facing setbacks, along with the significance of celebrating every milestone on your journey to achieving your aspirations.
Join Tracy in a celebratory 2024 on Insta @tracyctutty, and let's make this the year your dreams come true! Follow and share your journey with us.
In today's episode, your host Tracy Tutty shares a powerful framework that will help you experience peace over the holiday period. This time of year can be stressful, as we juggle wanting to finish key work projects, alongside financial pressures and relationship tensions that tend to appear when we’re all in the same room!
Discover how and why these family dynamics can trigger stress and how to deal with them using the Empowered Mind model. So if you're ready to bring peace, joy, and connection to your family dynamics over this holiday period, listen in.
This is an episode filled with insightful tips to approach family gatherings with joy, love, and connection. In this conversation, we discuss:
👉 Dealing with family triggers
👉 How to choose to respond instead of reacting
👉 Using the Empowered Mind model
Are you ready for 2024 to be different?
If you're listening to this and you're thinking that you'd love for 2024 to go a little bit differently to 2023, book a free connection call with Tracy Tutty. Together we'll come up with a plan on how you can do that.
Let's Connect. Book your free connection call at https://www.tracytutty.co.nz/Connect
In this episode of Project Joyful, Tracy Tutty introduces Lemon Verbena, a versatile herb with medicinal properties and a delightful lemon flavor. She discusses its history, traditional uses, medicinal benefits, and precautions, as well as its role in supporting the nervous system and digestive health. A herb for the holidays, Lemon verbena is the herb to drink after overindulging.
Key takeaway points include:
- its effectiveness in relieving digestive discomfort,
- its soothing effects on the parasympathetic nervous system, and
- its potential to protect the gastric mucosa and act as a powerful antioxidant.
Please get individualized advice by consulting with your medical herbalist. Not only are they trained in which herbs affect a particular health condition or your current life season, they're also trained in any herb-drug interactions and in choosing exactly the right herb for you.
And if you're tired of drinking bland herbal teas that are little more than colored water, peak the taste by including a little bit of Lemon Verbena.
Interested in some tasty herbal tea recipes that not only taste amazing but are also good for you? Here’s a link to my free herbal tea recipe book. It includes recipes for an energizing tea, a sleepy time tea, a pain-relieving tea, and a whole host of other recipes for some common health conditions.
Click Here to get your free Tasty Tea Herbal Recipe Book.
In this episode of Project Joyful, Tracy Tutty dives into how to maximize your project's success by using a framework that predicts personal motivation, competencies, and the likelihood of delivering a project. With ten key questions, Tracy helps listeners assess their projects and determine areas for improvement or prioritization.
Here are three key takeaway points from the episode:
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Assess your personal motivation: Reflect on whether the project aligns with your future identity and values. Determine if it is something you're passionate about, enjoy doing, and find meaningful, regardless of external rewards like money or recognition.
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Evaluate the feasibility of the project: Consider if the project will lead to useful outcomes and if you can dedicate enough time, energy, and resources to it without compromising other priorities. Also, assess if the project will have quick, recognizable results.
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Seek support and resources: Determine if you have the support and direction from others, as well as the necessary resources, to successfully accomplish the project. Additionally, consider if you will be given the trust and authority to take control of decision-making processes.
By using this framework, listeners can strategize and make informed decisions about their projects, increasing the likelihood of success.
Interested in taking the Action Indicator Assessment to determine your project’s likelihood of success? Visit https://www.tracytutty.co.nz/AIA
In this episode, Tracy Tutty explores the common challenge of needing to increase productivity and shares powerful tools to supercharge your output. Learn how interruptions and distractions impact your productivity, and discover the importance of aligning tasks and focusing on keystone actions to boost productivity.
Rather than jamming more tasks into your day, productivity is about getting what matters most done in a timely manner while maintaining relationships and well-being. Tracy also delves into regulating your nervous system for clearer thinking, and the significance of taking active recovery breaks.
Key Takeaways:
- Being truly productive is about alignment and clarity, not cramming more tasks into your day.
- Identify the keystone action that will have the most significant impact on your desired outcome.
- Regulating your nervous system through active recovery can enhance productivity and decision-making.
In this episode, Tracy Tutty provides a quick and discreet exercise to manage anxiety.
In today's uncertain world, many people are struggling with mental health. Tracy introduces the White Mist Exercise, a visualization or meditation technique that can be done in just five minutes.
This quick, effective, and discrete visualization will regulate your Nervous System so that you can experience a sense of calm and control.
The key takeaways from this episode are:
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It’s possible to reduce anxiety through visualisation techniques like the white mist exercise.
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Seeking help from medical professionals is crucial for those dealing with chronic anxiety.
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The white mist exercise is a quick, discreet, and effective tool to restore calm and regain control.
In this episode, Tracy Tutty explores the power of beliefs and how they shape our lives. Drawing inspiration from the TV series 1883, Tracy delves into the concept of reprogramming our beliefs to create a more empowering reality. Tracy discusses how our beliefs are formed during childhood and can significantly impact our actions and habits.
She highlights the influence of external factors, such as media, on our beliefs, using the TV series 1883 as an example. Tracy shares her personal experience of realizing her belief that life is hard and how it affected her.
She then explains the three key ingredients to updating our beliefs: seeing it, hearing it, and feeling it. Tracy guides listeners through a visualization exercise to help them reprogram their beliefs and create a new narrative of ease and abundance.
Key takeaways from this episode:
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Our beliefs are formed during childhood and can shape our behaviors and experiences.
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External influences, such as media, can reinforce and perpetuate certain beliefs.
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By using visualization and engaging our senses, we can reprogramme our beliefs to create a more empowering and joyful life.
Interested in learning more about creating a life of ease and joy? Visit https://linktr.ee/corporatesage for information about Tracy's upcoming four-week group coaching program, "Finding Peace in a Frantic World”. It will set you up for the holiday period. 😊
In this episode, Tracy Tutty delves into the importance of personal boundaries and their impact on our well-being. She explores the concept of active recovery and emphasizes the need for relaxation as a foundational piece of self-care. Tracy discusses the challenges faced by empaths and highly sensitive individuals when it comes to setting boundaries.
Key Takeaways:
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Boundaries are essential for determining who we give our energy to. By visualizing ourselves as a jug filled with water, we can understand the importance of maintaining healthy boundaries to prevent energy depletion.
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Healthy boundaries require clear communication and non-negotiable limits. Identifying what we will and won't allow in relation to our boundaries is crucial for maintaining self-respect and preventing feelings of resentment or guilt.
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Enforcing boundaries can be challenging, but it is necessary for our emotional well-being. By reminding others of the established boundaries and affirming what we will or won't do, we can create a sense of security and maintain our own needs and priorities.
Interested in learning more about harnessing your empathic abilities in the workplace? Visit https://www.tracytutty.co.nz/W4W for information about Tracy's upcoming four-week group coaching program, "Woo for Work”.
In this episode of Project Joyful, Tracy Tutty dives into the unique challenges and strengths that come with being an empath in the workplace.
As an empath, you possess the ability to sense and feel others' emotions deeply. While this can be advantageous in roles that involve caring or leadership, it can also lead to exhaustion, burnout, anxiety, and depression if not managed properly.
Tracy shares practical strategies to navigate these challenges, including recognising whose feelings you are carrying, practicing self-care, creating spaciousness and solitude, and setting boundaries to avoid sensory overload. She also discusses the importance of using your emotional awareness as a superpower to curate a life filled with the emotions you desire.
Interested in learning more about harnessing your empathic abilities in the workplace? Visit https://www.tracytutty.co.nz/W4W for information about Tracy's upcoming four-week group coaching program, "Woo for Work”.
Key Takeaway Points:
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Recognise and differentiate between your own emotions and those you pick up from others.
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Prioritise self-care, grounding, and creating space for decompression to prevent burnout. 3. Use your emotional awareness as a superpower to intentionally shape the emotions you experience in your life.
How was your day? Or if it’s early in the morning, how was yesterday?
Today we’re talking about what makes a great day. And I’ll be sharing two things you can do to increase the number of great days in your life.
Check out our show notes for more information.
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In this episode of Project Joyful, host Tracy Tutty explores the powerful emotion of dread and how it can impact our experiences and overall happiness.
Tracy explains that emotions serve as signposts, providing valuable insights into our thoughts, beliefs, and perspectives. While it is natural to want to avoid discomfort and anxiety, she emphasizes that all emotions are valid and can offer profound learning opportunities.
Key Takeaways:
- Understanding the nature of dread: Tracy delves into the definition of dread as the anticipation of something with great apprehension or fear. She highlights the importance of recognizing that our minds often struggle to differentiate between imagined future scenarios and present reality, leading to physiological responses in our bodies.
- The weight of anticipation: Tracy discusses how prolonged and intense focus on anticipated pain or anxiety can actually make it more distressing than the actual event itself. She cites research that suggests most people prefer getting the painful thing over with rather than having it loom over them.
- Navigating dread: Tracy shares insights from neuroscientist Lisa Feldman Barrett, who suggests asking ourselves whether the feeling of dread may have a purely physical cause. If so, taking care of our bodies through hydration, deep breathing, stretching, or a light meal can help. If the cause is not physical, spending time examining the expectations and underlying reasons behind the emotion can provide clarity and potential for change.
Dread doesn't have to be our constant companion. It can serve as a catalyst for growth, change, and finding joy in our lives. By understanding the role of emotions, particularly dread, and taking charge of our responses, we can consciously create a life we love and experience deep joy moment by moment.
In this episode, Tracy Tutty explores the fascinating world of the Rose as your herbal ally. From its traditional uses in herbal medicine to its potency in skincare, Tracy uncovers the therapeutic benefits of Rosa damascena.
Tracy discusses the historical significance of Rosa damascena, also known as Rose Otto, and its traditional uses in herbal medicine and aromatherapy.
She highlights the soothing and heart-strengthening properties of rose, as well as its potential to reduce inflammation and protect against UV damage. Tracy delves into the research behind rose's sedating effects, pain-relieving qualities, and antimicrobial properties. She also shares practical tips on incorporating rose into everyday life, from adding it to culinary delights and skincare products to making rose water and rosehip syrup.
Key Takeaways:
- Rose is a versatile herb with various traditional uses, including soothing the soul, strengthening the heart, and reducing inflammation.
- Rose offers sedating effects and may aid in achieving restful sleep when taken as a tea or tincture.
- Incorporating rose into your diet and skincare routine can provide antioxidant benefits, protection against UV damage, support aging skin, and simply delight the soul!
Discover how roses can soothe the soul, lift the spirits, and even promote restful sleep. Join us as we delve into the research behind these traditional uses and explore the various ways you can incorporate roses into your everyday life.
In today’s episode, Tracy Tutty is tackling procrastination by sharing the science and uncovering strategies for effective action.
Join Tracy as she delves into the reasons behind procrastination and how to use it for your benefit. She explores the concept that procrastination is not inherently bad, but rather an opportunity for exploration and insight.
Tracy emphasizes the importance of understanding the root cause and secondary gains behind your procrastination and provides practical tips to overcome it.
Key Takeaway 1: Procrastination is a symptom, not the problem itself. By understanding the primary benefits and secondary gains associated with a task, you can find ways to mitigate the secondary gains or increase the importance of the primary benefits.
Key Takeaway 2: Assess your resources and energy levels before tackling a task. Sometimes procrastination is a result of lacking the necessary resources or needing rest. Taking care of your body and ensuring you have the energy can help overcome procrastination.
Key Takeaway 3: Fear is a common underlying factor of procrastination. Recognize that fear is normal and biological, rooted in our natural desire for predictability and safety. Instead of beating yourself up, show yourself grace and take small steps towards the unfamiliar.
Tune in to this enlightening episode and gain valuable insights into embracing procrastination as an opportunity for growth.
Check out our show notes for more information.
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In this episode of Project Joyful, Tracy Tutty highlights the importance of managing our energy and the negative consequences of ignoring our body's need for rest. She emphasizes the need for awareness and being courageous enough to step back when our bodies ask for it.
Tracy introduces the concept of the General Adaptation Syndrome (GAS) and explains the three phases: alarm, adaptation, and fatigue.
Key Takeaway Points:
- Rethink the hustle and grind: Rather than celebrating pushing through and over-extending ourselves, it's time to celebrate self-care and actively listen to our bodies' needs.
- The power of weekly reflection: Take time at the end of the week to reflect on how you're feeling. Notice any areas of tension in your body and ask yourself, "When I reflect back on this week, I immediately feel...?" Journaling can help process these emotions and identify contributing factors.
- Tune in to your body's needs: Connect with your body by placing your hand on your heart and asking, "What do you need most in this moment?" Listen to the answer and take action to provide your body with what it truly needs.
By incorporating this simple but powerful weekly ritual, you can actively nurture your body's energy, break the cycle of exhaustion, and experience a more joyful and sustainable way of living.
Check out our show notes for more information.
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Today I am joined by Lynda Lovatt to talk about the power of the pelvic floor. This episode is for the ladies or anyone who has a special lady in their life. We are talking about the pelvic floor, what it is, how to take care of it, when you should seek professional help, and things to ask your team of professionals to make sure your fitness protocol is working for your pelvic floor.
Lynda is a registered nurse and a registered personal trainer who focuses on women’s health and fitness from 40 years and up. Her business, Lady Talk, is designed to ease the conversation about the taboo topic of women’s health.
In This Episode
- 2:35 - What is a pelvic floor
- 4:15 - How to know when your pelvic floor is in shape and out of shape
- 7:08 - Symptoms of prolapse or other issues that can occur in the pelvic floor
- 9:12 - Fitness considerations for pelvic floor health
- 14:09 - Conditioning your pelvic floor
- 19:04 - The main things that can injure the pelvic floor
- 22:26 - When to seek professional help
Check out our show notes for more information.
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We've all experienced that moment when change is thrust upon us. A change that is unanticipated or not of our making can be especially hard to navigate.
Today we're sharing a practical application of the Bridges’ Transition Model to support you or your team in navigating the turmoil of change.
Check out our show notes for more information.
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Welcome to Episode 112 of Project Joyful, where we dive into the fascinating world of dandelions!
Did you know that these vibrant yellow flowers are not just pesky weeds, but also edible and packed with nutrients?
Join us as we explore the various culinary uses of dandelions, from salads to fritters. We'll also uncover the historical significance of dandelion and burdock drinks, dating back to St. Thomas Aquinas.
Discover the incredible medicinal properties of dandelion, including its benefits for the liver, gallbladder, and kidneys. Plus, we'll delve into its role in supporting gut health and aiding in beekeeping.
Check out our show notes for more information.
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We have some secrets to share this week. We are going to be talking about how to blend herbs so you can make an herbal tea that tastes amazing. No longer will you be drinking teas that taste like colored water. Herbalism is way more than what the herb can do, it’s about how the herb tastes and feels. So I will be sharing all my herbal blending secrets that will help you make beautiful herbal teas.
Check out our show notes for more information.
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This may surprise some of you, but working on communication skills is unlikely to improve the dynamic of your team. Great communication or the lack of it is a symptom, not the cause of team dynamics. Addressing what is really going on with your team is a lot harder, but much more worth it. And that’s what we are talking about on the show today.
Check out our show notes for more information.
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Whether you are looking for an herb to complete your garden, kitchen, or first aid kit, this week’s herb is for you. Today we are talking about camomille. I will be sharing the many uses of camomille and even some scientific research on its medicinal properties.
Camomille is one of the most readily available and overlooked herbs. Whenever you find yourself in turbulent times, she is waiting to invite you into her soothing calm. So tune into this week’s episode to learn all about this wonderful, soothing herb.
Check out our show notes for more information.
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What makes a life well lived? It seems like those magic, life-defining moments happen by accident, but what if they could happen on purpose? On the show today, we are talking about 3 questions you can ask yourself to bring more meaningful moments into your everyday life.
What is it that leads you to look back on your day and feel good about it? Letting those things happen by accident is going to lead to a lot of space between the special moments.
Check out our show notes for more information.
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It can be tempting to ignore poor employee behavior and hope it gets better on its own. But the truth is it won’t go away on its own, and sometimes it can be a cry for help. So in the show today, we are discussing how you can compassionately and effectively address poor behavior on your team. In the words of Benjamin Franklin, the rotten apple spoils its companion. So even though poor behavior is one of the most difficult things to address, it is one of the most critical things you will do as a manager.
Check out our show notes for more information.
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Today’s episode is about a wonderful experiment I have been conducting recently. I wanted to create more space in my life. As a medical herbalist, I have just about every healing tool at my fingertips, but I have been finding recently that I have been feeling more drained towards the end of the week. In the episode today, I am talking about one critical thing I changed to bring spaciousness back into my life, so I can feel more energized.
Check out our show notes for more information.
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Summer is here and many of you are likely going off on holiday. And when you travel long distances, you are likely to experience jet lag (which is what happens when your circadian rhythm doesn’t match the timezone you have traveled to). Jet lag is more than just an inconvenience, it can actually increase your risk of illness or accidents. So in the episode today, we are talking about the herbs that can help to curb your jet lag.
Check out our show notes for more information.
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If you are feeling strung out, worn out, frazzled, or struggling with decision fatigue, look no further than green oat. This herbal ally is best known as a restorative herb, but there are several uses, including to heal nervous exhaustion. Rest and stabilization of the nervous system are this herb’s specialty. In the episode today we will discuss how we use herbs like this one to support the nervous system.
Check out our show notes for more information.
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How we choose to be during the challenging moments tells the team much more about ourselves than the smooth sailing times. We have all had those moments where we are rushing to meet a looming deadline and we snapped at a team member who interrupted us. It happens to the best of us. And in the episode today, we will be talking about how you can manage your stress.
Check out our show notes for more information.
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About 2-10 percent of prescribed drugs are Nonsteroidal anti-inflammatory drugs or NSAIDs. These drugs are great for alleviating symptoms, but they don’t always address the root cause of the symptoms. So in this episode, we are delving into the science, because it’s important to understand the drugs we are taking and what they are doing to our bodies. We also talk about some alternative options for managing acute pain caused by sprains and strains.
Check out our show notes for more information.
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Every athlete knows about the importance of rest and recovery, but managers never seem to acknowledge it in the workplace. In this episode, we will talk about how you can build rest into your daily lifestyle. If you are a manager, you need to learn how to model this type of lifestyle, so your team can get the recovery time they need to be productive at work.
Check out our show notes for more information.
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For the 100th episode, we are revisiting the most valuable episode, where Tracy talks about a wonderful calming herb. Skullcap is a fabulous herb for supporting in times of stress, overwhelm, and anxiety.
In addition to talking about the properties of this herb and how best to take it, Tracy also shares a traditional medicine way of getting to know your herbs better called organoleptic tasting.
Interested in deepening your understanding of herbal medicine? Check out Tracy's online course, The Secret Art of Creating Tasty Herbal Tea. Additional information on skullcap and how to use it can be found in the bonus episode notes.
Please take a moment to connect with Tracy on instagram.
Employee engagement is one of those elusive but critical metrics. And did you know that the perception of trustworthiness is one of the key ingredients to improving employing engagement? In the episode today, we are sharing the things you can do to increase trust among your employees.
Check out our show notes for more information.
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If you feel like you are being consistently overlooked in your career, it’s likely that you have a personal branding issue. We all have a personal brand. You are either building it with intention or on accident. Join me in this episode as we talk about exactly what your personal brand is and the steps you can take to curate your personal brand on purpose.
Check out our show notes for more information.
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This episode is about an herb that has been used for thousands of years and is revered as a superfood. Today’s herbal ally is cinnamon. From diabetes to the common cold, cinnamon has a lot to offer with a variety of health benefits. And it happens to be quite a tasty herb.
Check out our show notes for more information.
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Self-confidence is one of the essential traits of leadership. When climbing the corporate ladder, self-confidence can sometimes be the defining factor that makes someone stand out among their peers. So in the episode today, we are talking about the crucial first step required when leaving your comfort zone and beginning your confidence-building journey.
Check out our show notes for more information.
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Burnouts have been on the rise for the past few years. So in this timely episode, we are talking about how to prevent burnout, the warning signs of burnout, and how to heal it if it happens to you.
There are three key factors that typically lead to burnout. We will go over each of the factors in this episode, so you can structure your workplace in a more sustainable way.
Check out our show notes for more information.
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One of our favorite herbal allies is the star of the episode today. It is a favorite in many herbalist’s toolkits, particularly for its ability to solve gastrointestinal issues.
Peppermint is a wonderful herb that truly needs no introduction. It’s one of those herbs that are both easy to grow and useful in the medicinal toolkit. So listen to this episode to learn some unexpected facts and uses for this well-loved herb.
Check out our show notes for more information.
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How amazing would it be to get to cherry-pick your ideal job? So many workers find themselves jumping from salary bump to salary bump. But in the episode today, I am sharing the framework for choosing your next role by its ability to move closer to your dream job.
Check out our show notes for more information.
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Do you find that the week gets away from you as your responsibilities clash with your own goals? This episode will help you find more balance between your “me-work” and your teamwork. Listen now and get ready to have your most impactful week starting Monday!
We have all been in a place where we have had to rush to meet a deadline, but if you find yourself chronically racing the clock, then it is time to make some changes.
Check out our show notes for more information.
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That shiny new productivity tool will not help you get more done. Productivity is about understanding how you intrinsically work. That’s why this episode is about working in alignment with your own circadian rhythm.
Sustainably getting things done is about being clear on what matters most and working with your body to achieve flow. Listen to today’s episode to learn how to make that happen.
Check out our show notes for more information.
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This episode is for anyone who never again wants to stumble through an awkward performance appraisal this year. We will talk about some of the reasons the annual performance review goes horribly wrong every year, and what you can do to improve your feedback.
Changing the way you give feedback to your employees will help your entire team stay on the course every day. So this episode will be critical to your team’s performance and it’s a must-listen.
The changing seasons mean that cold and flu outbreaks are just around the corner. So in the episode today, we will be sharing some immunity boosters as well as some herbs that can help anyone who is fighting off an illness.
The last couple of years has allowed us to forget that colds and flus are a normal part of the changing seasons. The trick is to embrace it instead of fighting it. So give this episode a listen and get your natural remedies ready now, because you aren’t going to want to be doing this while you are sick.
Check out our show notes for more information.
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This episode is about relaxation and stress relief. We will be talking about 3 calming essential oils and relaxing application techniques that will help you wind down. Most people seek out energizing essential oils, but what they really need is the right relaxation techniques, so they can be well-rested.
Check out our show notes for more information.
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This episode will help you fast-track your team from where they are now to where they need to be. There is a pivotal strategy that helps teams focus on the 20 percent of work that makes a real difference. Your team is a reflection of you, so if you can achieve good self-management, that can help your team improve its performance.
Check out our show notes for more information.
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When you think about your team, are they a group of individuals or are they a cohesive team? Cause research shows that a high-performing team is a cohesive team. So in the episode today, I am going to give you three practical strategies to create a cohesive team.
Check out our show notes for more information.
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At least 10 percent of the world’s population suffers from chronic pain. And pain is much more than just a physical ailment. It can impact your mental health through depression or sleep disorders. So in this episode, we are talking about some of the best herbs to use for pain relief.
Constantly being in pain is an insidious thing. If you are part of the millions of people dealing with chronic pain, hopefully, this episode can provide you with some clinical-based herbal remedies to supplement your current pain management protocols.
Check out our show notes for more information.
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There are times when despite all our good work, life still gets in the way. So what do you do when the deadlines are looming and you feel overwhelmed? This episode is about leaning into the moment when things feel difficult and you are feeling stressed.
Check out our show notes for more information.
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Today is about the hidden cost of ignoring how we are really feeling. It’s based on a conversation with a recent patient who had been pushing through life for a long time. She finally burst into tears at an appointment when finally asked how she was doing.
2022 was a rough year for a lot of people, so let this episode be a reminder that you don’t have to be strong all the time. And for those of you who find yourselves relating to this episode, we have the antidote for you.
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Do you want to make these goals easy with a supercharged formula? That is what today’s episode is all about! New years tends to be about bringing in a flurry of goals, but most of the time goals fall off by January. So listen for a refresher on the ideal framework for goal setting and practices that will keep you on track with those goals.
Check out our show notes for more information.
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The best way to kick off the Christmas season is to talk about Frankincense and all of the ways it can keep you company during this time of year. Frankincense plays a part in numerous religious rituals, and it has several medicinal uses. Listen to this final episode of 2022 to learn about a versatile and healing herbal ally.
Check out our show notes for more information.
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As 2022 comes to a close, your team is likely focused on the transition that lays ahead. Today I will share how you can help your team end their year on a collective high.
Maybe your team is looking forward to the new year, scrambling to finish projects, or looking ahead to the projects of the coming year. Wherever your team happens to be, there is one thing that will turbo charge the process.
Have you noticed how addicted everyone is to the hustle? We are in a mindset that hard work equals success. But this episode will point you down a different path.
Living off adrenaline can be enticing, but there will come a point where it’s not sustainable. What if instead of hustling to start that new business, what if you chose to do it with ease and grace? You can accomplish this by focusing on the right things and not giving in to the pressure of doing all the extra busy work.
Check out our show notes for more information.
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The beautiful, orange, sunshine flower of calendula is so wonderful to gaze upon. And as a medicinal herb, this flower has so many different healing properties. Also known as English Marigold or Pot Marigold, Calendula is a true herbal ally. It grows all year and it will grow anywhere, so this herb is accessible to you even if you don’t happen to have a green thumb.
Listen to the episode today to unlock the nearly infinite healing properties of calendula.
Check out our show notes for more information.
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The holiday season is here, and many of you are probably thinking about holiday gifts. Today I am sharing my three favorite herbal gifts that also have the benefit of providing something you can do with the family. Listen for specific recipes and instructions to creating lovely herbal gifts for yourself and your family to enjoy over the holidays.
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Today is a case study of a client that needed to destress her team. She was burning herself out by giving without replenishing. Managing your team is an Olympic sport, so I am sharing how my client could destress herself while also healing her team.
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Chances are you have been through a lot of changes in the past few years. We have all been through a lot collectively. Large amounts of change can take its toll on people mentally, so in the episode today, I am sharing three ways that you can effectively cope with change.
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Marshmallow is a traditional European herb and it’s a must for any herbal first-aid kit. In the episode today, we will talk about marshmallows’ many uses in healing both the inside and outside of the body.
This herb is no longer included in the fluffy sweet that commonly shares its name. But in the episode today, you will learn why it has traditionally been included in many sweet treats as well as healing blends.
Check out our show notes for more information.
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Marshmallow is a traditional European herb and it’s a must for any herbal first-aid kit. In the episode today, we will talk about marshmallows’ many uses in healing both the inside and outside of the body.
This herb is no longer included in the fluffy sweet that commonly shares its name. But in the episode today, you will learn why it has traditionally been included in many sweet treats as well as healing blends.
Check out our show notes for more information.
Let's keep this conversation going on Instagram.
When was the last time you had an impactful conversation? If it has been a while, it might be that you are waiting for it to happen on its own. Powerful conversations arise when managers are intentionally creating the environment for them on the team.
In the episode today, we will share the framework you will need to create great conversations on your team.
Check out our show notes for more information.
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Very few people are very clear on what they want their life to be about. Do you have a plan for how you will get to your biggest life goals? How focused are you on your ultimate life vision? In the episode today, we talk about things that are often not considered when thinking about that ultimate life vision.
Check out our show notes for more information.
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Turmeric is one of those herbs everyone has heard about, and for a good reason. So for this herbal ally episode, we will talk about how to use it and some favorite home, turmeric-based remedies.
It’s packed full of antioxidants, and it’s best known for its use as a culinary spice. But in the herbal medicine area, it is a great anti-inflammatory and it supports heart health. There are many other medicinal benefits that are not commonly known, so this episode will open up the world of health and healing found in turmeric.
A lot of people seek the help of an herbalist because they are exhausted. A lot of herbs can help with this, but lasting results come when we choose to work with our bodies and put foundational practices into place. Today, we are talking about 3 easy practices that will help you overcome exhaustion and reduce the likelihood of burnout.
Check out our show notes for more information.
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A lot of people seek the help of an herbalist because they are exhausted. A lot of herbs can help with this, but lasting results come when we choose to work with our bodies and put foundational practices into place. Today, we are talking about 3 easy practices that will help you overcome exhaustion and reduce the likelihood of burnout.
Check out our show notes for more information.
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One of the biggest mistakes I see managers make is rewarding long hours and disregarding the need for active recovery. In the episode today, I am going to show you exactly how to do that.
Sometimes busy professionals need the reminder that we are worthy exactly as we are, and we have no need to perform heroic acts of overwork. It also needs to be noted that a lack of rest can have a poor impact on the quality of work produced. So this episode is about how to negotiate when to push through and when to step away from a situation that requires overwork.
Check out our show notes for more information.
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In remembering Queen Elizabeth II, one of the main things being talked about is her dedication to service. So this episode is about how you can show up in service to your community. We also talk about the aspects of Queen Elizabeth’s life that allowed her to be such a beacon of service to her country.
Check out our show notes for more information.
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In order to create change, there needs to be space for it. So if you are looking to create something new in your life and find yourself getting stuck, this episode is for you.
It might be tempting to say you will let things go when the new thing comes in, but the new actually comes in when we find the courage to do less. If you commit to doing less and allow yourself to find peace in stillness, your new life is waiting for you on the other side.
Check out our show notes for more information.
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Chamomile is the herb of calm. Whatever ailment might be causing tension, or whatever age you might be, chamomile is your ally for calming and relaxation. But in the episode today, I will talk about some of the lesser-known uses for chamomile and the different variations of the herb available on the market today.
There is so much research supporting chamomile’s ability to calm the nervous system, and soothe a lot of different ailments that are common in humans and plants (for the gardeners listening).
Check out our show notes for more information.
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The bee population has it tough, and if we lose our bees, then we lose our crops. So in the episode today, I am sharing some easy ways that you can do your part to save our bee population.
While it’s true that the bees need our help, we also need them way more than they need us. If we lost our bees, the world’s food chains would crumble. So this episode is all about the causes of the declining bee populations and what you can do!
Check out our show notes for more information.
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Is your life a little crazy right now? Are you tired before the day even begins? If you have a lot on your plate now, this episode will help you turn the page. You get to choose how you want to experience your life, regardless of the current circumstances, am sharing today the one thing that has allowed me to stay calm during chapters of chaos.
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Thyme is the medicine of the people, and you don’t want to begin the winter season without this cold and flu staple in your natural medicine stash. Thyme is loved by gardeners for its heartiness and abilities as an anti-parasitic agent. It’s great in the culinary world because of its pungent spiciness. Medicinally, it’s the herb for chest and infections.
In the episode this week, we talk about Thyme as an herbal ally. Listen to learn about this herb and how it can be used to support your health.
Check out our show notes for more information.
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To dread is to be human. For some, the feeling of dread is fleeting, and for others, it’s the tune of life. In today’s episode, we are dissecting dread, what it is, how it serves us, and what we can do to unravel and release it.
Our emotions provide clues to what we are thinking and believing about ourselves. All emotions are valid and none should be ignored or pushed away. So listen to this episode to learn some tools for dealing with the emotion of dread.
Check out our show notes for more information.
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One of the most common mistakes managers make is feeling like they have to make all of the decisions. On a professional level, it causes a decline in productivity for yourself and your team.
There is an inner and external change that is needed to turn this pattern around. Today we will focus on the external, and you will learn the number one tool used by high-functioning managers to decide who makes which type of decision and how to empower your team.
Check out our show notes for more information.
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In response to popular demand, I am releasing an herbal ally series. Today we are talking about myrrh. Those three wise men were on to something when they brought this herb along. Whether you are disinfecting a wound, trying to kick an infection, or strengthening your digestive system, myrrh is a powerful and trusted ally to have at your side.
Today we will talk about the medicinal property of myrrh, but there is so much more to discover beyond that. Myrrh has a broad array of spiritual uses too. Plant medicine is potent medicine, so make sure you get individualized advice by consulting with your medical herbalist and enjoy exploring the powerful gifts of myrrh.
If you are struggling at work, then this episode is for you. When you are in a downward spiral, it’s hard to get out. You are behind on projects, making mistakes, irritable, and tired. If you address the core issue, then recovery can be achieved rather quickly.
What if, instead of trying to fix external issues, you addressed the internal issues that have you caught in the cycle of overwhelm. Creating time of active recovery will help you to bring your best self to work. This episode is a call back to rest and recovery, so you can bring your best self back to work.
Check out our show notes for more information.
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All of the productivity tools in the world will not work if your brain is constantly battling decision fatigue. Decision fatigue is the result of having to make too many decisions on a given day. It can affect your day-to-day productivity as well as your overall well-being. So if you find yourself constantly fighting brain fog in the afternoons, this episode will give you the tools to extend your brain’s processing power long enough to get through the day.
Check out our show notes for more information.
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In today’s episode, one of the most far-reaching and powerful herbs: ginger. If you feel a cold coming on, ginger root is your most trusted ally. It’s one of those plants that reside in the culinary and medicinal space and brings numerous health benefits. Its warm and pungent personality can save you from nausea, support your digestion, and expel sickness from your body.
Check out our show notes for more information.
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This episode could save you from a lifetime of chronic pain! Common medical advice suggests anti-inflammatory for pain relief and injury recovery. But new research is showing that this can actually lead to long-term unresolved pain. In this episode, we are talking about that research and we go into the details of how your body repairs itself. Listen to this episode to learn how to support your body in healing instead of simply blocking the pain and inflammation.
Check out our show notes for more information.
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This week we are tackling the second biggest time-waster at work, excessive meetings. Anyone who has worked in a corporate environment will not be surprised that cutting out unnecessary meetings will noticeably increase productivity. So in this episode, we are talking about how to move meetings into the productive zone by making them intentional. More importantly, we are talking about what YOU can do right now to reclaim your calendar and reduce those time-wasting meetings.
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Have you ever been in a situation where you reviewed a team member’s work and it wasn’t up to your standards? Did you address that with the team member, or did you just fix it yourself? If you become the kind of manager who does the team’s work for them, then the consequences will only pile up. In today’s episode, we are discussing how you can address team members who don’t meet expectations in a way that serves your own well-being and that of the team.
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We each have our own management style that is inherent to us. If your management style matches the needs of the team, then it's a match made in heaven. However, there are 7 management styles that could cause severe issues within your team if used frequently. They can inhibit retention and create glass ceilings in your company.
In today's episode, Tracey talks about each of these 7 styles and why they are problematic. Listen to find what management blind spots you might have and possibly improve life for your team.
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How often do you feel tired during the day? How often do you wake up feeling tired? If you are facing persistent tiredness, then this episode is for you. I often see patients who are juggling multiple things, trying to do the best for everybody except for themselves. If you find yourself running on energy drinks and coffee on a daily basis, then it’s only a matter of time before your body requests a moment of calm. Listen to this podcast to get ahead of the constant fatigue.
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In honor of passing the 50th episode, we are talking about some important metrics that you need to know about your health once you reach the age of 50. The risk of health problems can often increase with age, but if you keep an eye on a few different measurable figures, then you will be able to rest assured that you are maintaining your peak health as you enter the next phase of your life.
Check out our show notes for more information.
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The Great Resignation, or "the big quit" isn't as exciting under the surface as people are making it out to be. That's why in this episode we are lifting the lid on this global phenomenon, uncovering what it truly is and what is causing it. We will also discuss 3 things you can do before finding your next job, so you can make sure you are making the right next step in your career.
Check out our show notes for more information.
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It's easy to fall back into the story that things would be so much better if we only sorted our life out. But what does it actually mean to have life sorted out? And why do we have to wait for that moment to feel joy and ease?
In this episode, I am unpacking some insights that came from a conversation with a client on this subject. We set aside the idea of "sorting out life" and learn to reflect on life as the mirror it is. I talk about the nudge theory and how you can use it to create your best life without turning your life upside down.
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This episode is for anyone who has recently been promoted to a manager role. People get promoted into management roles for many reasons, and they end up having to learn through trial and error.
In this episode, Tracy shares her own experience of becoming a manager at a young age, before she gained the life experience to truly be successful in the role. She gets vulnerable about her struggles and shares what might help someone else who finds themselves in a similar position.
Check out our show notes for more information.
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Many of my patients are corporate high achievers. They tell me it's important to have enough energy to stay focused, make decisions in the moment, be there for their team, and to put in the hours.
Maintaining enough consistent energy throughout the day can be a challenge. Many rely on the instant boost from coffee, guarana, or energy drinks but find they're riding an energy roller coaster throughout the day and early evening.
To create long-term sustainable reservoir of energy, you need to work with your body. The most effective strategy is to provide your mitochondria with an environment that encourages them to multiply and provides them with the building blocks to work optimally.
In today's episode I'm sharing 3 easy to implement things you can do to support your mitochondrial health. And if it's a while since you read biology, thats ok. I'm going to start by sharing who exactly what our mitochondria are and why they're your energy powerhouses.
Check out our show notes for more information.
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Low energy is a huge problem for so many people. I see many patients who are healthy but tired.
Often it's the high performing corporate types who for some reason feel flat, their concentration is off, or their energy is bouncing around all over the place.
One of the first things we look at is fluid intake and more importantly, the type of fluids they're drinking.
Today I'm talking about energy drinks and why over the long-term they actually rob you of energy, rather than helping you to boost it.
Interested in Finding Out More?
Check out the show notes for more detailed information or connect with me on instagram.
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In today’s episode, Tracy talks about focus blocks and how they can be your secret weapon when it comes to getting things done. There’s more to focus blocks than putting them in your calendar.
Join Tracy as she shows you how to prepare for your focus block. This is one step of her focus framework, which will supercharge your productivity breakthroughs and increase your ability to gain deep insights.
For detailed show notes, visit our article about Increase Productivity with Focus Blocks
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In today's episode, Tracy is going to summarize a conversation she had with a client a little while ago.
If you've ever been in a job that was really, really hard, and you felt duty-bound to put your head down and push through, then this episode is for you.
Knowing why mastering your new skill is the key to staying motivated when things get tough. It will also save you months, if not years, of wasted effort grinding through a job you don't really like because you thought that was what you were meant to do.
For detailed show notes, visit our article about Knowing Why You're Pushing Through
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It's hard to choose only three immune supporting herbs. We've got so many. But mindful of what we're facing today, Tracy looked back over her clinic notes, and has chosen the three herbs that have appeared most often in her prescriptions over the last three months when it comes to immunity.
In today's episode, Join Tracy as she shares what's very special about how these three herbs are supporting your immune system.
For detailed show notes, visit our article about 3 Herbs to Boost Immunity
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In today's episode, Tracy talks about a technique that is used by athletes to speed up their post workout recovery. It is called contrast therapy and there's a lot of research in relation to its ability to reduce inflammation, to reduce DOMS or Delayed-Onset Muscle Soreness, and to reduce pain and stiffness.
Tracy is going to show you how you can do it at home and tell you a little bit about the science around why it works.
For detailed show notes, visit our article about Reduce Inflammation with Contrast Therapy
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This episode is a continuation of your conversation with Tracy from last week. Tracy was talking about dealing with stress and the impact that putting a brave face on things can have.
If you haven't listened to last week's episode, that's okay. You'll still get a lot out of this one as well. But Tracy recommends going back and having a listen to the week before.
One of the things Tracy talked about last week was consciously riding the roller coaster by leaning into a stressful event and prioritizing recovery after that event has passed.
In today’s episode, Tracy is going to be sharing her three favourite active recovery processes to help you do them.
For detailed show notes, visit our article about Boost your Energy with these Recovery Tips.
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Tracy used to feel proud of her ability to navigate her way seemingly effortlessly through stressful events. Tracy learned the hard way that there's a difference between riding a roller coaster of step ups and steps back and being out of touch with how she's feeling.
Just because she appeared calm and had a smile fixed on her face. It didn't mean she was okay. If she wasn't showing what was really going on, how could her colleagues and friends help her?
In today's episode, Tracy is lifting the lid on the mental, physical, and emotional cost of denying the heavy load you're really carrying. Tracy also shares two very powerful strategies for becoming even more resilient in the face of stress.
For detailed show notes, visit our article about The Danger of Keeping it All In
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Did you know that by today, 80% of New Year's resolutions will have fallen by the way? That's a lot of missed hopes and dreams.
In today's episode, Tracy is lifting the lid on why goal setting doesn't work for most people. Tracy will be sharing her two most powerful techniques for making sure that you're in the 20% of people who do deliver on their goals.
For detailed show notes, visit our article about Why Goal Setting Doesn't Work
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
In today’s episode, we have a very special guest. Mark Herschberg, author of "The Career Toolkit: Essential Skills for Success That No One Taught You."
In his conversation today with Tracy, they’re going to talk about the importance of these skills. We know they matter, and yet they're rarely taught in school or in corporate training, and Mark wrote this book to help you learn those skills.
In this episode, Mark and Tracy talk about:
- Managing your manager
- The importance of learning beyond your role
- Improving your communication style
- The idea of being a lazy manager and what it means
- Influential leadership versus positional leadership
-
The fine balance between leading and following
Learn more about The Career Toolkit: Essential Skills for Success That No One Taught You.
For detailed show notes, visit our article about the Essential Career Building Tools Nobody Taught You
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Saint Valentine’s Day has mixed emotions for many. It's a time of joy, of love, of giving and receiving. It can also be a day of sadness and grief.
Tracy is proposing that we change it up and instead celebrate the love we have for ourselves. No one ever needs to miss out on a Valentine again!
In today's episode, Tracy is sharing three simple acts of self-love that you can do today.
For detailed show notes, visit our article about 3-self-love-practices
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Today, Tracy will be talking about being hungry. Tracy recently participated in an Aro Ha Retreat for seasonal renewal.
The seasonal renewal combines a fast-mimicking diet with meditation, yoga, and mindfulness practices. It's all done within a supportive community led by a caring, knowledgeable team.
In today's episode, Tracy is sharing her most personal discovery that came from this process.
For detailed show notes, visit our article about How to tell Real Hunger from Mental Hunger
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Hello superhero!
Welcome to the last episode of our three-part audio series on being powerful.
In today's episode, Tracy and Louise are going deep into generational beliefs and how they can affect your permission to be powerful. Tracy and Louise will be talking about your identity and how acting from your future power identity can maximise results.
For detailed show notes, visit our article about How To Be More Powerful: Being Powerful Is A Work In Progress
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
It's Part Two of Tracy and Louise's three-part audio series on being powerful.
You know what being powerful is and what it isn't, and you've got the signs and symptoms of not being powerful. In today's episode, Tracy and Louise will be talking about connecting with your unique, authentic superpower.
Not sure what your superpowers are? Today's episode will help you remember them.
Here's to unleashing your inner superhero!
For detailed show notes, visit our article about How To Be More Powerful: Listening Is A Superpower
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
What better way to get into the flow of 2022 than by remembering just how powerful you really are?
To celebrate that, Tracy is releasing a three-part audio series on being powerful.
Join Tracy and her dear friend and fellow high-performance coach, Louise Cartwright, as they delve deep into being powerful.
Today, Tracy and Louise will be talking about what being powerful is and what it isn't. Tracy and Louise will be busting the myth that it's all about stepping into your power. Tracy and Louise are going to be showing you the signs and symptoms of not being in your power.
For detailed show notes, visit our article about How to be More Powerful: Own Your Power In Silence
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Tracy recently started wearing an aura ring. As a result, Tracy has become fascinated by her heart rate variability, or HRV.
In today's episode, Tracy will be sharing what exactly HRV is and what the science says around good and bad measures of HRV.
Tracy will also be giving you a comprehensive list of what you can do to improve your HRV.
For detailed show notes, visit our article about Measure Your Well-Being With HRV
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Today's episode is unapologetically woo. Tracy invites you to join her on a journey as we set ourselves up for a wonderful 2022.
We'll be in a meditative state, so make sure you're not driving or operating machinery while you're listening to this episode. Give yourself the gift of a quiet, comfortable space where you won't be disturbed.
For detailed show notes, visit our article about Setting You Up For A Fabulous 2022
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
How will you remember 2021? Was it good, bad, both, or neither?
In today's episode, Tracy will take us on a journey. During the journey, we'll review the year, notice the highs and lows, and begin the process of closing out 2021.
This is a two-parter because next week we'll be using energetic NLP to set ourselves up for a wonderful 2022.
For detailed show notes, visit our article about saying Goodbye to 2021
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
2021 has been a tough year for so many. Tracy's deepest desire is that you find a way to conclude this year with love and connection, ease, and grace.
In today's episode, Tracy shares three tips for navigating the holiday period with ease and grace. These tips have worked for Tracy. They’ve worked for Tracy's clients, and now let's get them working for you.
For detailed show notes, visit our article about 3 Tips for Surviving the Holiday Period
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Have you ever wrestled with a decision that needs to be made, and you're just not sure which way to go? Or perhaps you chose not to do something when, in hindsight, it would have been a good thing to do? Want to make better decisions?
In today's episode, Tracy will be sharing the roles our mind and our intuition play in effective decision-making and why using our mind for the wrong part of the decision can lead to poor decisions.
Tracy is also going to share two exercises. The first exercise will help you recognize intuitive urges. The second exercise is a process that will help you make even better decisions.
For detailed show notes, visit our article about The Power of Intuitive Decision Making
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Sometimes we need a little help with our focus, whether it's because we've got a lot on right now and we need a bit of help to keep those plates spinning, we're studying, or there's an important meeting coming up.
In today's episode, Tracy is going to talk about three of her favorite herbs for focus.
Why three herbs?
Well, herbal medicine is about connecting you with that one herb that works best for you. The version of you that is based on your constitution, the season of your life, and what's going on for you right now. It's not about a plant for a symptom.
These three herbs have a researched track record in the areas of focus and cognition both in terms of speed and recall. They're also three very different herbs.
For detailed show notes, visit our article about Three Herbs For Focus.
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
What's your Big, Hairy, Audacious Goal? Not sure? Did you put it down while you were dealing with more urgent matters?
Putting your goal aside is a natural response to the challenges we've experienced over the last two years. We go into survival mode. We dampen our ambition, as we try our best to ride it out, to survive. Tracy has noticed her clients' focus has been on protecting what they have, and some have been fearful for the future.
To be honest, Tracy has been too. But there comes a time on the Wheel of Fortune where we choose change. We take stock of the lessons learned. We celebrate our resistance and our ability to rise above it. Then we find we begin to ask, "What's next?" We give ourselves permission to hope, to dream, to want more.
In today's episode, Tracy is all about giving ourselves permission to hope again. It's personal. Tracy is going to be sharing how she felt over the last two years, and it's honest. It's an invitation to you, an invitation to dream again.
For detailed show notes, visit our article on Now Is The Time For Those Big Dreams!
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
47% of adults in the US have high blood pressure or hypertension, and most of them have lived with it for years before being diagnosed.
Did you know that 54% of people who have had a stroke and 47% of people who have had a heart attack have high blood pressure? Often, the first time they hear their blood pressure is high is when they're faced with a significant event, because it's mostly symptomless, unless it gets extremely high.
In today's episode, Tracy is going to be talking about hypertension and the simple adjustments you can make to your well-being that have a strong connection with your blood pressure.
For detailed show notes, visit our article on How To Manage Hypertension Naturally
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Work life balance is a result of reductionist thinking. It suggests we have work, and we have life and that there should be some sort of equilibrium between the two. This suggests work is something to be endured and the rest of your life is to be enjoyed.
If only we had more time for enjoyment. If this way of thinking were true. what happens at home wouldn't affect our work, and the stresses of work wouldn't affect our home life. Except we know that isn't true.
In today's episode, Tracy is going to be talking about why this notion of striving for work life balance is flawed. Tracy is going to share a way of looking at your life holistically rather than reducing it to a disconnected set of parts.
For detailed show notes, visit our article on How To Balance Work and Life
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Have you ever found yourself wanting something but rationalizing that the reason you don't have it is because you're not motivated? Have you ever been motivated to achieve something, and you've simply not stayed the course?
Experts will tell you creating the outcomes you desire requires you to be motivated. But if that were true, you'd have all the things you truly desired.
In this episode, Tracy is going to be lifting the lid on what it really takes to get what you want. Tracy is also going to show you exactly how to do it. And no, it's not down to motivation.
For detailed show notes, visit our article on It's Not Motivation That Gets You To The Finish Line
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Starting your day at 5am does not make you more productive. For 85% of the adult population, that early start will kill your productivity.
In today's episode, Tracy is going to share why the power of the 5am start is a myth. Want to know the best time to start your day. It's all about working with your body, not against it.
For detailed show notes, visit our article on why starting your day at 5am makes you less effective
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Do you find yourself sitting down with the intention to complete a task? An hour goes by and you have nothing to show for it.
Nothing other than you're now up to date with your social media feed, who's dating who in Hollywood and you've bought those cute pair of shoes. The way we consume information in this fast-paced society has taught you to do that.
In today's episode, Tracy is going to show you a technique she uses to leverage those shorter attention spans, and why this one technique has tripled her productivity.
For detailed show notes, visit our article on What Do Tomatoes Have To Do With Productivity.
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Want to know why most accountants make terrible entrepreneurs? It's because we're rewarded for perfecting before acting. Want to grow your business or prove your passion project? You've got to play with taking imperfect action.
In today's episode, Tracy is going to be lifting a lid on the how’s and why’s of the art of taking imperfect action. Tracy will also share her framework for helping you step out of the perfection loop.
For detailed show notes, visit our article on Your Perfectionism Is Getting In The Way Of Living Your Best Life.
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
Research shows that low confidence can ruin your career. But it's not just because you don't get noticed at work. It's because you get in your own way and you say: "No, thanks" to opportunities when you should be saying: "Yes!".
Passing up those opportunities because you lack confidence stops you from developing new skills and it stops you from fine-tuning emerging skills, and ultimately, it caps your earning potential. In today's episode, Tracy will show you how you can be more confident at work both within yourself and to people who are looking in from the outside
For detailed show notes, visit our article on How To Be Confident At Work.
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
In today's episode, Tracy talks about The Quest. What it is, why you're most likely to come across a quest more than once in your life, what you can do, and how to avoid the sudden, downward flow when you've ignored the quest for too long.
For detailed show notes, visit our article on the Quest
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
If you were asked, how courageous are you? What would your answer be? How courageous do you think you are?
In today's episode, Tracy talks about what makes a courageous person and how we have the ability to build the skill of being couragous. Tracy also talks about the kinds of fears we experience in life and how you can choose to manage it.
For detailed show notes, visit ProjectJoyful.com.
Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.
In today's episode Tracy talks about a herb she is prescribing alot at the moment, skullcap. Skullcap is a fabulous herb for supporting in times of stress, overwhlem and anxiety.
In addition to talking about the properties of this herb and how best to take it, Tracy also shares a traditional medicine way of getting to know your herbs better called organoleptic tasting.
Interested in deepening your understanding of herbal medicine. Check out Tracy's online course, The Secret Art of Creating Tasty Herbal Tea. Additional information on skullcap and how to use it can be found in the bonus episode notes.
Please take a moment to connect with Tracy on instagram.
Are just not getting traction on your passion project and your not sure why? You’ve got a plan but you’re often behind, and keep moving tasks week by week. You look back at the end of the month, and your project looks the same as it did last month. Months turned into quarters, quarters turn into years, years turn into five years, 10 years and on and on.
Lack of progress comes down to three key things and it's not about being distracted or not having your act together.
In today's episode, Tracy shares those three key reasons for your lack of progress and simple tactics you can implement today to get unstuck and moving forward.
Additional resources are available in the show notes. Click here to view.
Keep the conversation going by connecting with Tracy on facebook and instagram.
In today's episode Tracy shares a framework for being more persuasive while still being authentically you.
Being persuasive is about caring, supporting and validating. Want to go deeper on this topic? Check out our companion show notes at Project Joyful.
At Project Joyful, we believe the world needs more beacons of light, more hope, more peace, more joy, more fulfilment. What would the world be like if you could persuade somebody to support your dream?
Lets connect
You can connect with Tracy on facebook and on instagram.
It goes without saying that getting on with your colleagues is key to enjoying your time at work. But if you're not naturally on the same wavelength as your colleagues, what can you do?
In this episode you’re going to discover the one thing that every successful salesperson, every fast track manager, and every effective high performance coach has in common and how it makes for effortless communication. So not only will you get on better with your colleagues, but you're also more likely to reach a successful outcome when you're persuading them of something.
Want to dive a bit deeper on getting on with your workmates? Check out our show notes at ProjectJoyful.com.
Want to keep the conversation going?
Connect with me on Facebook or Instagram.
Blue Light late at night has been shown to disrupt your sleep. It's essentially a reset button for your circadian rhythm and computers, TVs and mobile phones emit more blue light than any other colour.
Now, not all blue light is created equal. There's a good one! And it isn't quite as straight forward as two are bad and one is good.
In today's episode, Tracy shares:
- the good and the bad on different types of blue light
- how blue light actually interrupts sleep
- do blue light blocking gadgets actually work
- and what's actually keeping you up at night
Tracy rounds off with some simple things you can do today to get a better night's sleep. Interested in finding out more about blue light fatigue, check out our show notes by clicking here.
Keep in touch with Tracy on facebook and instagram.
How do you purchase something that's a stretch amidst all those 'can I afford it calculations' and still maintain the mindset of abundance? It's all about the questions that you ask, the thoughts that you think, and how you feel about what you think.
In today's episode Tracy shares how to reframe your questions to attract more of what you want.
And if you're curious about how the law of attraction (as most people teach it) actually repels money, check out my mentor Jim Fortin's podcast on just that by clicking here.
For detailed show notes, visit ProjectJoyful.com.
Want to keep the conversation going? Connect with Tracy on Instagram or Facebook.
Do you pride yourself on being an over deliver? Or perhaps you're living on adrenaline. And if you've been living on adrenaline for a long time, you won't even recognise that you're burning through this essential hormone.
We pride ourselves on our multitasking secret powers. Except neuroscience shows that we don't actually multitask. We switch from one task to another so quickly it seems we're doing them simultaneously. But this ability comes at a cost.
Are you feeling tired, anxious or worried that you may get 'found out'? Are you using over delivering to keep you from doing other scary stuff? In today's episode Tracy shares what over delivering is costing you and how you can overcome the need to over deliver.
Interested in a deeper dive into this topic, check out our companion resource by clicking here.
Carry on the conversation with Tracy on Instagram
Understanding what matters most to you is the key to finding happiness at work. It doesn't mean your values need to exactly match your employers values. It's about how you can find ways to experience your values in your workplace. In today's episode, Tracy shares what you can do to increase your sense of joy and fulfillment in the workplace without changing your job.
Want to dive in and discover your values and how to apply them at work? Check out Tracy's free training at ProjectJoyful.com.
Want to carry on the conversation? Connect with Tracy on Instagram or Facebook.
In today's episode Tracy shares a problem solving framework based on the latest research.
When we try and solve a problem, our natural instinct is to do more or add more things to solve it rather than doing less or removing redundant tasks or features.
Visit How To Solve a Problem By Doing Less for a detailed breakdown of this framework.
Lets keep in touch. Connect with Tracy on:
Discover the secrets high performers use to get a great night's sleep.
Research shows less than 7 hours of deep restorative sleep the night before reduces your productivity.
For some people, getting to sleep is challenging and comes with its own stress. For others, staying a sleep is the issue. There are things you can do to set yourself up for a great night's sleep.
In this podcast, Tracy shares resources, tools and strategies for signalling to your mind and body that it's time to sleep.
Here are some additional resources
Make your own herbal bath bag
How to design your evening routine
Want to keep the conversation going? Connect with Tracy on:
Here's a winning strategy used by athletes and peak performers, schedule recoery blocks every single day.
In this episode, Tracy shares what stress is and how it affects your body. Tracy describes the difference between short stressful moments and coping with long term stress.
Recover from stress and build your energy using active recovery. What do you do to recover physically, emotionally, mentally and spiritually? Tracy shares easy to implement ideas for each recovery area.
Want to get to know Tracy?
Connect on Instagram or on Facebook.
Many people look for a new job because they're not happy with the one they're in. But the energy you bring to your search determines the quality of your next role. In this episode, Tracy talks about the steps you can take to ensure you don't bring unhappiness with your current role to the job interview. Why does this matter? Because interviewers can tell! But beware, Tracy has had clients who've gone through the process described in this episode only to move from hating their job to falling back in love with it. It's about looking at the cause not the symptoms. Tracy also shares strategies for getting really clear on what your dream role is.
Want to find out more? Connect with Tracy on:
Your happiness is determined by the gap between where you think you are and where you think you should be. And, where you think you are right now, is based on your perception of reality. And your perception of reality is based on the stories you're telling yourself about where you believe you are, and what you think that means.
Has there ever been a time where you told yourself something. Let's say you set an exam at school, or you went for your driver's license. And as you were doing it, you knew you had messed it up. You get to the end of the test. You brace yourself for the bad news. And you passed, or you aced that exam, you thought you'd completely messed up. That's your perception of reality.
Now let's look at the other side of that equation. The story you're telling yourself about where you think you should be. It's a story as well. And who decided you should be there? We learn most of our 'should bes' before age 7.
Those 'should bes' were based on how we interpreted what our influencers and authority figures were teaching us. And what they were teaching us was all based on their stories as well. We're just absorbing all this information, and making these stories true. All these stories land in our subconscious, and we act as if those stories are true. And because we're taking action based on those 'true' stories, we're validating them with our own experiences.
Now you can change those stories. You can change where you think you are and where you think you should be, and what that means. And here's how you do it.
HOW TO NARROW THAT GAP
- Start by reviewing where you think you are today. What's the story in there? Dive deep. Spend time with this. But also play with it.
- What if you changed the story by changing the meaning that you gave to it?
- Next, do the same thing with where you think you should be. What's that really about? When did you decide that that's where you should be? If that story is working for you, play with softening it. Try replacing should, with could. How does that feel? If you're looking at where you could be?
Ultimately, you're where you're meant to be. There's no good or bad. There's no right or wrong.
Just take a moment and think what would your life feel like right now if you knew that everything is simply a life experience.
Lets keep the conversation going. Connect with Tracy:
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I've noticed, the one thing that makes a positive difference in my clients and patients lives is having enough energy. Enough energy to not just get through the day, but to be present with your loved ones at the end of the day.
Having enough energy so you have more than you need to draw upon is not about eating the right things, or exercising, or taking the magic supplement. It's about what you think. And it's about making self care an absolute must. Self care is the first thing you do each day, and more importantly, it's what you do through the day.
Most people think 'pay yourself first' is about paying over some money to themselves, before they pay the bills. It's not. It's about taking care of yourself, being that person who prioritises self care, so that you have the energy to do the things you need to do, to generate the life you've chosen to create. And that life is the one that you are in every single day.
Taking care of yourself on a deep level is what matters will show up in your bank account. There have been times when I ran myself a bit low. I needed to heal, but I pushed on. I ended up being burnt out. I ended up feeling worn out, wired and tired. I ignored it and just pressed on. But guess what happened?
As a herbalist, my patients started to fall away. You know, I started to get last minute cancellations and rebooks, less new patients. Why? I hadn't changed my marketing. Nothing about me had changed. And then I remembered: physician heal thyself.
I wasn't in a space to serve. I didn't have the energy and the universe, in its infinite wisdom, registered that. And helped me take care of it.
Now I can't say I was pleased about this at the time, it took me a while to work it out. To see that correlation. Taking care of myself, through loving myself, gives me more energy.
Energy is like a bank account, right. The more we take care of ourselves, the more energy is in that bank. We enjoy life more. And isn't that, what life is about? Enjoying life?
How to Build Your Energy
There are a number of things that you can do in terms of your energy bank account. It's all about your way of being and your self care practices. So if you take care of yourself throughout the day, day by day, month, by month, year by year; you will have more energy to serve your clients. You have more energy for your family, for your workmates, for the people who work for you. And you can draw on that bank of energy when you're going through intense periods such as life events, or, as a business owner, if you're doing a launch.
Here are some ideas for self care
Here is a buffet that you can draw from and that you can add to. If you have other ideas for the self care list, please leave those suggestions in the comments so we can all benefit from it.
- A workout where you're including functional movement, balance, and flexibility work. Now if you're not sure how to do that, treat yourself to a personal trainer.
- Make a list of recovery activities and pull together your props ahead of time. So for me, my ultimate chillax is a nice cup of tea, made in a teapot, and served in a teacup on a tea tray with a book. So, for example, get yourself a stack of books going. Find that fancy pants teapot and teacup. If you live with others, agree a Do Not Disturb sign so that when you're in the midst of that book with your gorgeous cup of tea, you're not accidentally pulled into somebody else's agenda.
- Find your own way to meditate. Ideas include: listening to an app, Gregorian chants, reciting a mantra. For some people, it's staring at the garden, looking at a crystal, a flower or a candle. Find what works for you.
- Mindfulness based activities like colouring in, flower arranging, walking in the park.
- One of my favorites as a herbalist is that I like to make my own remedies and beauty products. Click Here for recipes that are on my blog, TracyTutty.com .
- Create an album on your phone, of heart lifting photos. Inlcude that perfect picture of walking the dog, or the cat smiling up at you, or spending time with the kids, or that perfect holiday. Just flick through them on your phone and just allow yourself to really enjoy that moment or relive that moment.
The trick to self care is based on three principles.
- In terms of looking after your mind and body and your health, it's about bringing in movement that focuses on expansion.
- In terms of your soul, it's about finding ways to bring more joy into the moment, and into your life. Whether it's getting out on the garden, looking at those photos, spending quality time with people you care about, taking the dog for a walk, patting the cat.
- And in terms of the mindfulness, it's creating space in your brain through meditation or refer back to the white mist exercise which I shared in the last episode.
Find new ways to relax so that you can move from being wired and tired, to rest, to calm, to peace. Take a moment now and have a think about what you can do to pay yourself first.
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Has there ever been a time in your life where you felt anxious, or uncertain, or just not right in yourself? It's happening a lot right now. We're dealing with a lot of uncertainty in today's world, and more and more of my patients are coming to me, and they're really struggling with being on an even keel when it comes to our mental health. Unfortunately, mental health is something that we're not yet talking about in the same way as we talk about physical health.
This episode is about giving you a really quick and discreet exercise to help you manage your anxiety. If you're dealing with anxiety, please do reach out to a medical professional for some help. If you find you're having the odd anxious moment, then this exercise may be enough to support you through that process.
First of all I will talk about this exercise, and then we're going to do it together.
It's called the White Mist Exercise. It's a visualization or meditation. And I love it. And the reason I love it so much is because it's really quick. It's really discreet, and it's really effective. It's something you can take yourself off to the loo. Five minutes later, you're feeling in a much better, more in control space.
Here's how to do The White Mist Exercise
All you do is you imagine that you're breathing in a white mist. And as you breathe in that white mist, you see it circling in and around inside of your head. And then on the outbreath, you simply breathe out that white mist. And as you breathe out that white mist you feel your shoulders droop, and you feel your body go limp.
Do this as many times as you need to, to get that sense of calm back again.
Feel free to share this with anyone that you think might help or it might benefit. Because we all need a little calm in our lives right now.
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Finding Your Life's Purpose is a Sneaky Saboteur.
We spend so much time searchign for our purpose. Why am I here? What am I meant to be doing? In the meantime, while we spend all that time gazing at our navel and trying to work out why we're here, and what our big purpose is, life passes us by. Before you know it, another year has gone by and we're still trying to work out what our purpose is.
Finding your purpose can be a distraction. What if, rather than one big overarching purpose, your life was made up of a lot of little moments of purpose?
What if your purpose changed day by day, moment by moment based on who you were being in that moment, who you were with, or what you were doing?
What if there isn't one big grand purpose? What if you're here, to experience life, to live, to love, to grow? All of those require a different purpose, don't they?
I'd like to invite you to spend some time, instead of searching for that big purpose, spend some time getting to know what matters to you. Is it having enough energy to get through the day so that when you get home, you can be present with the people you love? Rather than collapsing on the couch with a glass of wine and four hours of Netflix ahead of you, too exhausted to connect with somebody you care about? What if you made your purpose in that moment connecting with that special someone when you got home? Or what if you made your purpose looking after your body like an athlete looks after their body so that you have not just enough energy to get to the end of the day but through the day and into the night?
What if your purpose was just giving someone an encouraging smile, cheering someone on, listening to your mom or your dad? What if that was your purpose?
We can make a real difference in this world, moment by moment. It's not about having the big plan. It's not about launching the big business. It's about being present. It's about loving. It's about connecting. And it's about knowing what matters to you moment by moment.
So, if you're with me on this, if you're ready to live your purpose, moment by moment; spend some time working out what matters most to you. What are those things that if you managed to do each day or each week, you would come to the end of the week and you'd say, "you know what? I had a great week this week".
Do you know why you had a great week? Because you had a great day. And then you had another great day. And then another great day. Before you know it, a great week. Do you know what makes a great day? You had a great hour and you have another great hour? You had more great hours in that day then not so great hours.
What if life was just that simple? Imagine all the energy it would free up in our lives if we spent less time worrying about our big purpose and more time doing those little things that matter.
I'd like to invite you to take moment, just live just in the moment and see what lies in there.
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