The Bold Life: Recent Episodes
Dr. Nicole Byers
The podcast for overachievers and recovering perfectionists who feel stretched thin and overwhelmed trying to do it all. Hosted by neuroscience nerd and clinical psychologist Dr. Nicole Byers, the goal of The Bold Life Podcast is to share practical, neuroscience based strategies to help you save time in your day, build your confidence, and reach your goals.
I am no stranger to taking on more than is possible to complete. I have big goals for myself and a passion for learning! Which means that I love taking on projects.
But sometimes, my to-do list tasks feel like a chore to get through and I feel stretched for time. Does any of this sound familiar?
In this episode, I’ll introduce you to the Productivity Formula. This is something I use to help me make tough decisions on how to spend my time and energy.
Show Highlights
[01:59] - What is the Productivity Formula?
[02:34] - We want to spend the most time possible in the Productive Zone.
[03:04] - The zone we get stuck in is the Busy Zone.
[04:02] - We also want to minimize the Bored Zone and the Stress Zone.
[05:27] - The tasks in everyone’s zones are different per person and career.
[06:15] - Pay attention to how tasks make you feel.
[07:31] - Tasks that we used to love may also slip into feeling like a “should”.
[08:42] - It is important to realize when a project is no longer serving you.
[09:27] - Give yourself permission to take a break.
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The Insider’s Guide to Stop Procrastinating
Sometimes, life throws us a curveball. And other times, it seems like your time is swept away with the day to day stuff and the big projects that you’re excited about gets put off to tomorrow.
But, not all tasks are urgent!
In this episode, you’ll learn 3 simple steps to pivot when life throws you a curveball. Then you can stay on track with your big goals without going into panic mode.
Show Highlights
[02:40] - In the Fall, my household had a seemingly never ending stream of illnesses.
[04:41] - My schedule was turned upside down and I had to rearrange everything.
[06:07] - How can we deal with the unexpected? Key #1: Decide what is urgent.
[07:26] - Priorities change. What is important one day might not be the next.
[08:04] - Key #2: Decide what you can delegate off your to-do list.
[09:22] - Key #3: Decide what you can cut completely.
[10:19] - You can color code your tasks and this all takes practice.
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The Insider’s Guide to Stop Procrastinating
We all know self-care is important, but it’s usually the last thing on the to-do list for high achievers. It’s hard for us to set our big goals and responsibilities aside and put ourselves first every once in a while.
In this episode, you’ll learn why our brains approach self-care as a task or something to check off the to-do list. When that happens, self-care feels like more work!
You will also learn a simple strategy to rewire your brain into thinking about self-care differently so you can have the mental resources you need to stay focused on your big goals.
Show Highlights
[02:15] - My bucket list goal of reading 50 books in a year was achieved in 2022.
[03:09] - After a while, reading stopped recharging me and felt like more work.
[04:51] - Our brains turn our self-care activity into something on our to-do list.
[06:14] - When we check something off the to-do list, we move on to the next thing.
[07:22] - Self-care becomes a burden and the joy gets lost.
[08:34] - Take a break to remove the internal pressure.
[09:41] - Self-care looks different day to day or week to week.
[10:25] - Ask yourself how you feel right now when you do your self-care activities.
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The Insider’s Guide to Stop Procrastinating
Most people make new year's resolutions or at least goals for 2022. We start the year motivated and committed, ready to make massive changes in our lives. Then by February it all goes down the drain and we’re back to the status quo.
Why?
Because our brains are designed to keep us safe. Safe for your brain means staying in your comfort zone. Change takes energy and our brains are designed to conserve energy where possible.
Instead of creating massive goals that are vague and without a timeframe, set S.M.A.R.T. goals instead and see how much better you fare with your resolutions.
Listen in to hear all of my tips and advice for sticking to your resolutions this year!
Show Highlights
[01:29] Whether you love them or hate them, most of us set goals for the year.
[02:41] Remember, your brain is designed to keep you safe and in your comfort zone.
[04:54] Goals and resolutions are so hard to stick with because of how we write them.
[06:06] Have you heard of S.M.A.R.T. goals?
[06:27] The “S” stands for specific.
[07:04] “M” stands for measurable.
[07:40] The “A” stands for achievable or attainable.
[08:44] “R” stands for relevant.
[09:40] The “T” stands for timely, so set a time limit.
[10:17] Take the resolution you set and break it down into super small steps.
[12:10] A quick review of all the information and tips in this episode.
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Sometimes we would do almost anything else to avoid starting our next project at work! In our distraction-filled world it’s hard to stay motivated, especially if you’re a busy professional or entrepreneur. Find out how to boost your motivation on those days when you didn’t get out of bed ready to go!
When I set my own deadlines it can be easy to procrastinate, and that’s because our brain isn’t set to focus on the long game - it wants rewards, and our brain wants them now! With no stress and pressure, your brain isn’t motivated to work. With too much, it’s overwhelming, and your brain doesn’t want to work. You need the right amount of stress and pressure to keep your motivation and your work going at a steady pace to finish on your deadline.
Listen in to discover how you can break down your big goal into smaller tasks, how to take small steps to boost your motivation over time, and why getting outside for fresh air with physical activity can give your motivation a big boost.
Show Highlights
[02:02] How I created my own deadlines and schedule.
[04:59] Break down your big task into smaller, easily accomplished goals.
[08:01] Taking the first step towards your goal can boost your motivation.
[10:58] Plan a reward for when you’re done a task.
[14:35] Move to a new location to boost your motivation.
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Listen to Episode 62 How Stress Can Make You More Productive
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Do you feel selfish when you rest or take a break?
Recently I surprised myself when my first thought upon hearing someone else was taking a break, wasn’t what I expected. It made me take a hard look at my beliefs around what it means to work hard or be successful.
I’m sharing why you might have a hard time resting and why our current culture reinforces this belief.
Plus, learn one daily strategy to refresh your mind and body and to get comfortable putting yourself first every once in a while. Because self-care is so much more than bubble baths and pedicures.
Show Highlights
[01:33] I was recently listening to another podcast and it brought up some interesting emotions.
[02:57] It’s hard for us to relax because of the societal values we have cultivated.
[04:08] What do you do on those magical days when you get everything done early?
[05:29] Why you may sometimes feel off when people talk about self-care.
[07:02] The trouble with believing self-care means being selfish.
[09:47] Our brains were not designed to work all day.
[11:18] What I’m doing to prioritize time for recharging my batteries each day.
[12:52] Your challenge for this week.
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Episode 15: Want to Feel Less Overwhelmed? Learn to say no!
Episode 62: How Stress Can Make You More Productive
Do you set New Year’s Resolutions?
I don’t.
And in this episode, I’ll explain why. You’ll also learn 3 success strategies for 2023 instead of setting resolutions that will help you be more productive and achieve your goals faster.
Show Highlights
[01:15] - 80% of New Year’s Resolutions fail before February.
[02:01] - Resolutions are vague. They are impossible to stay focused on.
[03:03] - Goals work because they are specific and have a plan.
[03:36] - Strategy #1: Start a “done” list.
[04:53] - Strategy #2: Adopt a project planning system.
[07:02] - Strategy #3: Reward yourself for small victories.
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The Insider’s Guide to Stop Procrastinating
Join the 5 Secrets to Skyrocket Your Productivity in 2023 Challenge www.drnicolebyers.com/challenge
I am celebrating! I not only reached a personal goal of mine, but I was able to check it off my bucket list. I thought I had to wait till I was retired to accomplish this goal!
But how did I find time for it?
In this episode, I share the time-saving secret I discovered that left me with enough time to achieve this goal and feel less burnt out at the same time.
Show Highlights
[01:49] - I was still feeling burnt out and exhausted. I never had time for myself.
[03:03] - I brought the habits I had at work home with me.
[03:37] - We need to get comfortable with putting ourselves on our priority list.
[05:36] - Remind yourself that you can’t save the world if you’re burnt out.
[06:31] - Our brains need breaks.
[07:01] - Pick one thing you want to do that is just for you and put it on the schedule.
[08:00] - Learn about my free challenge to boost your productivity.
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Especially this time of year, our to-do lists seem never ending! With the holidays, year-end tasks, and planning for next year, there’s no way we can get it all done.
Guess what. That’s okay!
Prioritizing your to-do list is what will keep you from burning out this season and will help you reach your goals faster. In this episode, you’ll learn 3 steps to do this so you know exactly where to focus your time and energy.
Show Highlights
[01:48] - Lists keep my brain organized and keep me on track.
[02:38] - Our brains have limits and we can overload them.
[03:43] - A to-do list will never be fully checked off. That’s okay!
[04:40] - Step 1 in prioritizing your to-do list is: Decide what’s truly urgent.
[06:06] - It all feels urgent, but some tasks are more time sensitive.
[07:08] - Step 2: Eliminate the “shoulds”.
[08:02] - Time Warrior Academy is opening in December. I’ve had to prioritize my to-do list to get this off the ground.
[09:31] - “Shoulds” don’t get us closer to our goals.
[10:03] - Step 3: Identify which tasks move the needle most toward your goals.
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The Insider’s Guide to Stop Procrastinating
Does it sometimes feel like you’re stuck on a hamster wheel? Working all the time but getting nowhere fast. Feeling rushed and like we’re never making enough progress.
Why do we feel this way?
It’s all about the expectations we put on ourselves when it comes to time and productivity. And our brains have learned these standards that are impossible to meet.
So today, you’ll learn the science behind this pressure and a strategy you can implement right away to stop feeling behind.
Show Highlights
[03:22] - Is 5 too young to worry about being behind?
[04:35] - Think about your typical day. How much time pressure do you feel?
[05:32] - Our brains are constantly learning. We learn the “right way” to be successful.
[06:10] - We have learned these standards through hustle culture.
[06:47] - We focus on the gaps instead of the gain.
[07:49] - If you focus on the gap, your brain will always feel behind.
[08:26] - Write down all the wins of this year to help change your focus.
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The Insider’s Guide to Stop Procrastinating
When I feel overwhelmed and barely handling it, I tend to take on more work. It doesn’t make sense on the surface. I mean, why would I create more work for myself by adding more things to my list?
In the short term, it actually makes sense. And our brains really like to focus on the short-term. But, what about the long-term?
In this episode, you’ll learn why it's common for us to burn ourselves out by trying to control everything. You’ll also hear about my recent experience with taking on too much and when I discovered that I needed to delegate.
Show Highlights
[02:17] - Our brains get stuck in the three enemies of productivity.
[02:36] - A mental habit of mine is to take on too much.
[03:19] - I’ve been overwhelmed lately with so much going on.
[04:49] - When I’m overwhelmed, my brain isn’t good at delegating.
[05:41] - When we do everything ourselves, we risk becoming resentful.
[06:40] - We need to focus on the long-term.
[07:51] - What happened when I delegated a to-list item to someone else?
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The Insider’s Guide to Stop Procrastinating
Constantly focused on what’s next? Have you noticed your brain keeps drifting to the next thing you need to do? It makes you feel like you aren’t present in the moment, right?
You are not alone.
In this episode, you’ll learn why your brain likes to focus on the future and prevents us from enjoying the moment. I’ll also share 2 actionable strategies you can start using today to bring your focus back and be present so you can stop feeling rushed.
Show Highlights
[01:58] - I share the experience of a program member wanting to be more present with her kids.
[02:50] - Our brains are really good at focusing on the future.
[03:36] - The habit of thinking about the future holds us back.
[04:22] - It’s normal, but it makes us feel rushed and always behind.
[05:42] - It’s hard to stay present because your brain is always thinking about the next thing.
[07:10] - I am training my brain to be present in the moment.
[07:49] - Key #1: Notice when you’re distracted and don’t judge yourself.
[10:00] - Key #2: Bring your focus back to your senses.
[11:03] - I give an example of these keys in action.
[12:15] - It’s important to know that this takes practice.
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The Insider’s Guide to Stop Procrastinating
Today we are talking about boundaries! Lately, I’ve seen a lot on social media about the importance of creating boundaries for your own health and wellbeing. But what I also notice is that the recommendations are about setting boundaries with other people.
That’s important, but what about the more difficult boundaries to set? The most difficult boundaries to set and stick to are the ones we set with ourselves.
So listen on to learn my experience struggling to stick to my own time boundaries at work. You’ll also learn the steps to take in setting boundaries and how to stick to them.
Show Highlights
[02:02] - I share an experience that forced me to stick to my boundaries.
[03:48] - The beliefs I have around my expectations for success keep me saying yes.
[06:08] - Most of the time, this feeling comes from the standards we set for ourselves.
[07:10] - Our beliefs are activated when we are put in a decision-making situation.
[07:56] - Step 1: Stop yourself from immediately responding.
[08:51] - Step 2: Think about the long term consequences to saying yes or no.
[10:05] - Saying no to extra work feels uncomfortable sometimes.
[11:19] - Step 3: Write down your thoughts about the benefits and risks.
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The Insider’s Guide to Stop Procrastinating
Does the thought of giving something less than 100% of your effort make you uncomfortable?
As perfectionists, we’ve trained our brains to only work towards perfection. Your drive for perfection, your desire to get things just right, and the pressure we put on ourselves to meet these super high standards have become part of our mental default. Sometimes even the idea of not being able to do something perfectly, holds us back from starting.
Here’s a secret…there are benefits to aiming for B+ work! Listen to this episode for 3 reasons why B+ work can boost your productivity, mindset, and energy.
Show Highlights
[02:26] - If we want to reach career goals and have time for ourselves, we have to get comfortable with B+ work.
[03:49] - A+ work takes all of your time and energy.
[04:35] - What is the value of your B+ work?
[05:58] - Reason #1 B+ work is great: You move the needle forward on your goal.
[06:32] - Reason #2: There is way less stress.
[07:01] - Reason #3: My clients see the benefit.
[08:33] - Pay attention when other people make mistakes.
[10:01] - Mistakes and imperfection can bring you closer to your community.
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The Insider’s Guide to Stop Procrastinating
We can all do with a bit of declutter before the busiest time of year. Clutter around the house drives me bonkers. With clutter, it is hard to concentrate and get anything done.
Digital clutter works the same way, but it’s harder to address the problem because we don’t immediately see it around us. When was the last time you decluttered your phone, your email, or your computer?
Like physical clutter, digital clutter gets worse over time. It builds up. So in this episode, we’ll talk about how digital clutter adds stress and overwhelm without you even noticing. And I’ll share a step by step plan to declutter like a pro.
Show Highlights
[03:26] - I have a lot of digital files to keep track of and they sometimes get cluttered.
[04:56] - Plan time to clean out emails and files. Clutter likes to pile up.
[05:28] - Decluttering reduces stress and boosts productivity.
[06:09] - Your brain needs to prioritize what to pay attention to.
[06:56] - There are digital tools to help you manage your time and digital clutter.
[08:02] - If you have messy files on your computer, your brain sees it as similar clutter to a messy room.
[08:40] - A digital declutter may not seem like a priority, but it sets you up for success.
[09:24] - Self care refreshes your energy and motivation.
[10:12] - Decluttering is self-care!
[11:01] - Tackle the clutter that is stressing you out with a plan.
[11:40] - Reward yourself!
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The Insider’s Guide to Stop Procrastinating
It’s no secret that you’re busy. I know you’re juggling a million things at once. And you’ve got big career and life goals. You’re an ambitious high achiever working so hard to create the life you want for yourself. I see you!
With a career, your dreams, your family, and everything in between… it's getting really hard to stay on top of it all. Maybe you are feeling burnt out, or wondering what happened to your energy at the end of the day!?
But what makes high achievers burn out? Listen to this episode to learn the 3 reasons high achievers burn out, and the best strategy to avoid it.
Show Highlights
[02:30] - Scheduling is a superpower.
[02:59] - I share one recent scheduling dilemma.
[04:02] - I cut personal time out of my schedule to fit in a presentation.
[05:29] - We tend to replace the things that we love with more tasks that stress us out.
[06:00] - Reason #1: We have trouble saying no.
[06:58] - Reason #2: We put ourselves last on our priority list.
[08:33] - Reason #3: We struggle asking for help.
[09:40] - Carve out time everyday to do something just for you.
[10:34] - Start small and the more you practice, the less guilty you’ll feel.
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The Insider’s Guide to Stop Procrastinating
How can I stop worrying about what other people think? It’s a common question and honestly, a really good one.
Worrying about what other people think is human nature. Your brain evolved to care.
In this episode, I’ll take you through a neuroscience-based perspective on why we care so much about what other people think. We’ll explore the fears and doubts that might be holding you back. You’ll also learn three key strategies in taking action without worrying about what other people think.
Show Highlights
[01:44] - I share a negative experience with my very first webinar for my business.
[03:06] - The first reason we worry about what other people think is that our brains evolved to keep us safe.
[03:46] - Our brains also evolved social fears.
[05:01] - The fears that once kept us safe, hold us back in the modern world.
[06:00] - Habits are learned through practice.
[07:11] - Over time, we learn to be less confident.
[09:01] - If you constantly think about your mistakes, self-doubt becomes a habit.
[09:36] - Pump the brakes.
[10:27] - Another strategy to help is called “The Brain Dump”.
[11:38] - Take baby steps.
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The Insider’s Guide to Stop Procrastinating
I’m a recovering perfectionist! But what does it really mean?
Is it a catch phrase to introduce yourself? Or is it a combination of habits, beliefs, and patterns that shape how we think, act, and see ourselves in the world?
We’re a community of people with big goals and high standards on this show. But what you might not realize is how your inner perfectionist is standing between you and reaching those goals.
In this episode, you’ll learn how your inner perfectionist developed. You’ll also hear about 4 signs that you might be a perfectionist. These signs might surprise you! And most importantly, you’ll learn strategies on how to use your inner perfectionist to your advantage and level up your productivity.
Show Highlights
[02:31] - A lot of our fears, doubts, and worries are rooted in perfectionism.
[04:40] - Listen to why I had to staple my pants!
[05:14] - Your inner perfectionist developed because your brain doesn’t like making mistakes.
[05:50] - Your inner perfectionist tries to convince you to work more.
[06:46] - Here are 4 signs that you might be a perfectionist. Sign #1 - You procrastinate.
[07:33] - Sign #2 - You hold yourself back on your biggest goals.
[08:29] - Sign #3 - You take on more than you can do.
[09:29] - Sign #4 - You lay awake at night focusing on the things you didn’t get done.
[10:37] - Make it a habit to focus on your wins.
[11:15] - Create a mantra that challenges your inner critic.
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The Insider’s Guide to Stop Procrastinating
Ever ask yourself, “How do I keep going even when things are going wrong?” I’ve been there, too. We take a step forward and then something sets us back.
You could just be having one of those weeks. You could just be feeling unlucky. Or you could be reacting to this setback in your productivity journey with a fixed mindset.
Our brains love momentum and hate setbacks. But we experience both. What we focus on when we have a setback makes the biggest difference. In this episode, you’ll learn the key differences between a fixed and growth mindset. You’ll learn that starting over doesn’t really mean starting from scratch. And the best part is learning a game changing strategy that helps you get focused on your successes and not your failures.
Show Highlights
[02:49] - Listen to this story that shows how momentum works.
[03:36] - Momentum for your brain works the same way.
[04:01] - Starting something new is hard for our brains.
[05:38] - A setback feels like we’ve lost momentum because we focus on failure.
[06:54] - After a setback, your good habits are still there. You just have to get back on track.
[08:05] - What is the difference between a fixed mindset and a growth mindset?
[08:41] - Start a Done List to focus on your successes
[09:42] - By starting with your successes, you will start your week with momentum.
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The Insider’s Guide to Stop Procrastinating
It’s time for some real talk about your to-do list.
I love lists! They’re a great tool to keep us organized. They give us structure and remind us of all the things we need to do to reach our goals.
But they grow and grow until they’re out of control. When you have a mile-long to-do list, you feel chained to it, stressed, overwhelmed, and exhausted. So even though a to-do list is a great tool, if we don’t use it correctly, we set ourselves up for failure.
So this episode is all about how to break free from this never ending cycle of to-do lists. You’ll learn the ins and outs of using them in a way that helps instead of hurts you. And it’s simple! It all starts with a To-Do List Detox.
Show Highlights
[02:02] - Writing down everything you need to do is a great strategy but lists get long.
[02:37] - To-do lists are filled with a lot of different things.
[03:39] - To-do lists have no limit, but your time and energy do.
[04:35] - The inner perfectionist tells us we should feel uncomfortable if we’re not busy.
[05:03] - Setting impossible standards sets us up for failure.
[06:10] - When we can’t do it all, we beat ourselves up and lose motivation.
[06:45] - Do a to-do list detox!
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The Insider’s Guide to Stop Procrastinating
If you are a perfectionist like me, you probably have a productivity hack (or two) up your sleeve. We’re super busy with massive to-do lists and huge goals.
But there are days where we feel busy, constantly playing catch up, and exhausted at the end. And then there are days where we feel productive and we’re actually getting stuff done. We definitely want more productive days!
In this episode, you’ll learn the difference between busy days and productive days. I’ll also be sharing one of my productivity superpowers, batching, to get you started on saving time and energy.
Show Highlights
[01:56] - Give a productivity audit a try.
[03:05] - Not only was I getting distracted, I was trying to multitask on my busy days.
[03:37] - On productive days, I worked on one task at a time.
[04:23] - Look at what you’re doing on your busy days. You’re likely multitasking.
[05:10] - Switching between tasks takes a lot of energy.
[05:47] - Batching works by grouping similar activities together and blocking time.
[06:58] - Batching works for everything!
[07:42] - Listen to how to get started batching.
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The Insider’s Guide to Stop Procrastinating
Do you know how you’re actually spending your time? It’s a tough question. Maybe you’re using planners, schedulers, apps, or even sticky notes. But no matter how you choose to schedule your time, you’re stuck feeling like you never have enough!
An even tougher question - do you know where your time goes? But let’s change it around and ask the real million dollar question: How are you spending your energy?
Believe it or not, energy is more important than time when it comes to productivity.
Listen on to find out the 4 time and energy vampires that are sucking up your energy and one strategy everyone wishes they knew sooner to level up your productivity.
Show Highlights
[02:29] - We run out of energy before we run out of time.
[03:09] - We think we need more time, but when we have more, we fill it up.
[04:06] - Our brains work hard, but they have their limits.
[05:06] - A lot of the things we do to make us feel productive are actually time and energy vampires.
[05:22] - One of them is scrolling through social media.
[05:55] - Busy work is another one.
[06:43] - External and internal distractions can be a problem.
[07:25] - Sometimes we skip breaks to get more done, but our brains have limits.
[08:14] - Take a look at your schedule and find the tasks that are draining.
[09:32] - Be sure to get on the waitlist for the upcoming retreat.
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The Insider’s Guide to Stop Procrastinating
I love lists! Sometimes that monster to-do list gets out of control. But it’s a great way to organize information. My love of lists got me thinking about making a list for you - a list of ways to recharge your brain.
So here it is!
Whenever my energy and motivation starts to dip, one of these 10 things help me recharge.
Try one of them out this week! It will be a game changer for your happiness and your productivity.
Show Highlights
[01:54] - Drink a glass of water.
[02:13] - Get up and go for a short walk.
[02:41] - Stare out your window for 30 seconds.
[03:08] - Move on to something else.
[04:01] - Scroll social media for a few minutes.
[05:00] - Have something to eat.
[05:18] - Take a nap.
[05:50] - Text someone just to say hi.
[06:18] - Spend a few minutes with your pets.
[06:38] - Call it a day.
[07:36] - Pick one of these strategies this week and give it a try.
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The Insider’s Guide to Stop Procrastinating
Are you “mostly handling it”? Looking like you’ve got it together on the outside, but on the inside you’re one unexpected deadline from not handling it? Wow, have I been there!
In today’s episode, I share my own story of barely keeping it together on the inside. Once I started paying closer attention to what I was doing in my free time, I realized that work wasn’t my only problem.
You’ll learn three steps that will save you from burnout and might even help you make time to check something off your bucket list like me.
Show Highlights
[02:10] - I started my business on the side, but I didn’t leave any free time for myself.
[04:15] - Taking breaks wasn’t enough.
[05:16] - Our tendencies at work don’t go away when we get home.
[07:20] - I describe what I noticed after making time for one activity I love.
[08:27] - Step #1: Decide what you want to do in your free time.
[08:42] - Step #2: Leave space in your schedule after work.
[09:00] - Step #3: Get started!
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The Insider’s Guide to Stop Procrastinating
Have you ever been worried that you are teetering on the edge of totally burning yourself out? I know I’ve been there and to be honest, I’ve been over that edge before, too. Working all the time. Setting impossible standards for myself. And burning out trying to do it all.
In this episode, you’ll learn why we set ourselves up for burnout, five signs to watch out for, and one strategy to get your energy, motivation, and self confidence back on track.
Show Highlights
[01:47] - Check out episode 117 to hear the story about how I accidentally became a neuroscientist.
[03:11] - A case of memory issues, but a totally healthy brain.
[04:57] - About half of my patients were like this. High achievers with healthy brains taking on too much.
[06:44] - Burnout might have a delayed effect.
[08:07] - Here are the signs to watch out for. Sign #1: Every time you take a vacation, you get sick.
[08:41] - Sign #2: Your memory feels like a sieve.
[09:14] - Sign #3: You’re exhausted but you can’t fall asleep.
[09:34] - Sign #4: Headaches and muscle tension.
[10:02] - Sign #5: You are cranky.
[11:01] - Train your brain to notice your successes.
[13:00] - Burnout can sneak up on you.
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The Insider’s Guide to Stop Procrastinating
Have you ever felt guilty when you rest or take a break from work? Ever feel like you can’t step away from work because you have so much you are thinking about? You’re not alone.
In fact, there’s a famous psychology study that explains why this happens! But, the result of the study might surprise you.
Make sure you listen on to also learn a simple strategy to shift your brain out of work mode at the end of the day so you can enjoy your evenings and free time without thinking about work.
Show Highlights
[02:33] - Participants in this study rated super boring tasks.
[03:20] - The results of this study were surprising!
[04:05] - What is cognitive dissonance?
[06:07] - When we aren’t working or we take a break, we feel guilty.
[07:13] - Create boundaries for your brain between work and rest time.
[09:11] - Download your Daily Productivity Checklist to help.
[09:47] - Our brains need rest.
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The Insider’s Guide to Stop Procrastinating
You may have heard that the color of a room can change the way we get things done. But what about changing the light?
In this episode, you’ll learn about a famous psychology study involving changing the lighting in a building to boost productivity. You might be surprised by what it taught us about our brains.
Stick around, because at the end of the episode I’ll share a strategy to help turn off your inner perfectionist, get more done, and have energy left over at the end of your work day
Show Highlights
[01:44] - Ever wonder if the lighting in your office space changes your productivity?
[03:01] - This study showed that productivity changed when the light changed.
[03:45] - The Hawthorne Effect is all about how our behavior changes when we think we are being watched.
[05:02] - There are signs that your mental defaults could be keeping you stuck.
[06:19] - Done is better than perfect.
[07:09] - Sometimes that drive for perfection is a fear of failure.
[08:27] - It’s not the level of lighting that makes the difference.
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The Insider’s Guide to Stop Procrastinating
For most of us, saying no is super difficult. This is even more true for recovering perfectionists! But why is it such a challenge?
In this episode, you’ll learn about a famous and deceptively simple study involving looking at lines on a screen. You’ll learn what it taught us about people-pleasing and how we change our behaviors when we’re with other people. You may be surprised by this study and what it means for that one mental habit that’s draining your time and energy - worrying what everyone else thinks.
Be sure to listen all the way through for my step by step system to saying no to extra work without feeling guilty. You can say no and you can do it confidently.
Show Highlights
[01:51] The Asch Conformity Study is similar to a brain teaser.
[03:45] This study showed that often we will conform to the majority.
[05:30] Using a simple sticky note, try this quick activity.
[06:24] It’s really hard to say no to the extra work you are asked to do. Here are some steps to saying no more confidently.
[07:04] Step 1: Use a script.
[08:19] Step 2: Remind yourself why you’re saying no.
[08:58] Step 3: Practice.
[10:01] Our brains are wired to care what other people think and that’s not always a bad thing, but it can lead to people-pleasing.
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As a recovering perfectionist myself, I know firsthand the struggle to stay focused and get through that never-ending checklist. But you know what? There’s a famous psychology study that teaches us about our brain’s ability to focus attention … and it’s not about doing more.
It all started with a gorilla costume!
In this episode you’ll learn five tried and true strategies that work to help you stay focused. Strategies to help you avoid burnout, feel less stressed, and reduce some of the work your brain has to do. So you’ll save energy and time to focus on the things that truly matter.
Plus, you’ll get to learn a super cool study that you can use with your friends and family… and you will certainly start noticing the distracting gorillas in your day to day life!
Show Highlights
[01:48] Imagine you are a participant in this study.
[03:08] We miss so much happening around us. Do this activity now to see what you’re missing.
[04:43] Our brains start ignoring certain things, but our technological world is extremely distracting and pulls at our focus.
[06:00] Strategy 1: Declutter your space.
[06:46] Strategy 2: Take regular breaks more often than you think.
[07:54] Strategy 3: Resist the urge to multi-task.
[08:58] Strategy 4: Keep a notepad handy for when a stray thought comes up.
[09:52] Strategy 5: Be clear on your priorities everyday.
[11:47] To use this psychology study on your family and friends, go to The Invisible Gorilla and press play.
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This episode of The Bold Life marks the first installment of a special series that I am calling The Neuroscience of Success! Each week, I’ll be sharing a really interesting neuroscience or psychology study and what we discovered about our brains as a result, starting with the topic of this episode – self-doubt and lack of confidence!
Listen in as I focus on how to rewire your brain so you can stop focusing on all your mistakes and build up confidence instead! Cells that fire together wire together, so we need to practice actively focusing more on our wins and less on our mistakes!
My challenge to you this week is just that – to try to make a list of your wins and focus on those rather than your mistakes, and until next time, be sure to check out my Time Freedom Toolkit and to subscribe to the podcast on your favorite podcast app!
Show Highlights
[0:00] – Welcome to the Neuroscience of Success series!
[1:36] – Nicole's experience when she first went to university
[2:40] – The story of Henry Molaison
[6:25] – What Henry's case has taught us about memory
[7:26] – What does Henry's case have to do with our self-doubt?
[9:28] – The “cells that fire together wire together” principle and what it means
[10:38] – Some of us tend to be harder on ourselves than we are on others.
[11:58] – Nicole's challenge for us this week
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The Time Freedom Toolkit
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The way that we humans experience time is just that – uniquely human, but why does it cause us so much stress and pressure? I’m here to help answer that question and share lessons from the book Four Thousand Weeks to help you feel less stress and pressure because of time!
Listen in as I talk about what I learned about the time pressures I put on myself from this book. And why I think we might need to rethink our priorities and expectations (especially us recovering perfectionists) so we can have more balance in our lives.
My challenge to you this week is to reflect on how you want to spend your time, and until next time, be sure to check out my Time Freedom Toolkit and to subscribe to the podcast on your favorite podcast app!
Show Highlights
[0:06] – We are diving deep into time and mortality today!
[2:37] – Why Four Thousand Weeks isn’t really a book about productivity.
[3:57] – Why breaks and rest feel so uncomfortable
[5:48] – It all comes back to how much we value our time.
[6:35] – A story about a client and why we struggle to prioritize ourselves
[8:28] – Should we get rid of to-do lists?
[10:25] – Your challenge this week.
Links & Resources
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Oliver Burkeman - Four Thousand Weeks: Time Management for Mortals
The Bold Life - 91: How To Get Comfortable Doing Nothing
The Time Freedom Toolkit
Procrastination – we all do it, but did you know that it's possible that you're procrastinating without even realizing it? But don't worry, I am here to help you recognize the signs of procrastination when it's hiding in plain sight! I share four common signs of procrastinating that sneakily disguise themselves as productivity, and what you can do to start taking action!
Listen in to hear a real-life example where I thought I was being productive only to realize I was actually procrastinating. How worrying about messing up can hold us back. And my challenge to you this week to get your brain out of procrastination mode, and ready to get stuff done..
Be sure to download my free workbook to help you stop procrastinating, and subscribe to the podcast on your favorite podcast app!
Show Highlights
[0:00] – It's possible to procrastinate without noticing.
[1:36] – How I got stuck in a technology sinkhole working on a new project a few months ago.
[3:19] – Sign #1 of hidden procrastination.
[5:02] – Sign #2 of procrastination disguised as work.
[6:38] – What’s sign #3?
[8:13] – Sign # 4 procrastination in disguise
[8:48] – How can we combat these signs?
[9:02] – Your challenge for the week.
[10:28] – Episode recap and key takeaways.
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The Time Freedom Toolkit
Your Insider’s Guide to Stop Procrastinating
Email: support@drnicolybyers.com
Failure is the worst.
It feels terrible when you’ve worked so hard for something and you have a setback or your plans turn into a dumpster fire of disaster. But here’s the tough part: failure isn’t avoidable.
It’s going to happen. Especially if you’ve set big goals for yourself.
Learn four steps to get your brain out of the spiral of self-doubt, judging yourself, and wanting to hide under your bed after you mess up. Then use these tools to regain your courage and confidence to take action, bounce back from failure, and keep going toward those goals.
Even when you feel like a mess.
Show Highlights
[01:37] I’ve always been a bit of an overachiever and I believed that working hard equals success.
[03:50] Listen as I share one of my biggest failures.
[05:37] Why not matching for any residencies was the best thing that could have happened to me.
[07:27] It’s hard for me to talk about this one big experience, but it really has been so important for my life.
[09:40] My four step process for bouncing back from failure.
[11:29] A quick exercise you can do to balance your feelings after failure.
[13:58] Your episode recap.
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Ever find yourself laying in bed, staring at your ceiling, and you just can’t seem to shut your brain off?
Whether you’re thinking of all the things you need to get done tomorrow. Stressing about what you didn’t get done today. Or going some rambling train of thought, where our brains like to go at inconvenient times.
Sometimes, it’s hard to get our brains to turn off and fall asleep. But the thing is, our brains need sleep. Not only is sleep important for your health, it’s also when your new memories are formed.
Getting enough sleep is key to getting stuff done and having the energy to reach your goals. Listen in to learn three strategies you can use to turn down the noise and get your brain to get some sleep.
Show Highlights
[01:51] Do you find yourself sacrificing sleep to get more done?
[02:58] 1 in 3 Americans don’t get enough sleep. That’s a lot.
[04:45] Learn the signs of chronic poor sleep quality.
[06:25] The three strategies you can use to train your brain to go to sleep at night.
[08:10] A bedtime routine is extremely helpful for making your brain wind down.
[09:27] Try the mental shelf exercise.
[11:24] A quick recap of the episode.
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It’s okay to not feel happy all the time.
You probably know this, but do you really believe it’s true? It’s easy to fall into the trap of thinking that we should never feel sad or angry or cranky, but that’s just not true.
Listen in to learn three reasons why the occasional crappy mood is good for your brain. And why putting pressure on yourself to be all sunshine and lollipops all the time can burn you out.
Ready to embrace that bad mood?
Show Highlights
[01:33] My almost 5-year old is a lot like me in that she is not a morning person.
[02:41] When you were little and in a bad mood, what did the adults around you do and say?
[04:33] Reason number one that it’s a good thing to be in a bad mood sometimes.
[06:36] The second reason bad moods are a good thing.
[07:42] Has there ever been something that you were naturally good at and you enjoyed doing?
[10:08] One last reason why it’s a good thing to be in a bad mood sometimes.
[12:32] Why I’m working to teach my preschooler that it’s okay to have a range of emotions.
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My preschooler is obsessed with Encanto as of this recording. Because I spend a lot of time listening to the soundtrack, I started paying attention to the lyrics.
It got me thinking about the pressures that we put on ourselves to be perfect, to do it all, and to feel like we’re enough.
Get ready to learn why this happens in the first place and how to start retraining your brain to get out of the “shoulds” so you can retake control of your time and energy.
Show Highlights
[01:58] While I’ve been listening to the songs in Encanto, I’ve been thinking of all the ways we put pressure on ourselves to be perfect.
[04:49] The beliefs expressed in the movie are the same that we have been fostering in our own lives year after year.
[05:54] Look at your to-do list. Is it full of things you “should” do?
[07:13] What’s the solution for changing our beliefs?
[09:09] Remember, our brains are really good at playing the same patterns over and over again.
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Do you feel selfish when you rest or take a break?
Recently I surprised myself when my first thought upon hearing someone else was taking a break, wasn’t what I expected. It made me take a hard look at my beliefs around what it means to work hard or be successful.
I’m sharing why you might have a hard time resting and why our current culture reinforces this belief.
Plus, learn one daily strategy to refresh your mind and body and to get comfortable putting yourself first every once in a while. Because self-care is so much more than bubble baths and pedicures.
Show Highlights
[01:33] I was recently listening to another podcast and it brought up some interesting emotions.
[02:57] It’s hard for us to relax because of the societal values we have cultivated.
[04:08] What do you do on those magical days when you get everything done early?
[05:29] Why you may sometimes feel off when people talk about self-care.
[07:02] The trouble with believing self-care means being selfish.
[09:47] Our brains were not designed to work all day.
[11:18] What I’m doing to prioritize time for recharging my batteries each day.
[12:52] Your challenge for this week.
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Episode 15: Want to Feel Less Overwhelmed? Learn to say no!
Episode 62: How Stress Can Make You More Productive
Bonus Video
Want to hear my superpower? Planning deadlines for myself so I don’t get stuck procrastinating. It doesn’t sound glamorous, but I know this superpower is one thing that has made me most successful in my career.
I’ve spent years developing a system for planning giant, monster, overwhelming tasks, so I can stop procrastinating and take consistent action towards my goals.
Even on those days when my motivation is low and I just don’t want to get started.
Today I’m sharing my secret sauce with you. I’ll let you in on how I use this superpower in my business and the step by step system I use to plan my way out of procrastination… and how you can use it too!
Show Highlights
[01:46] My superpower is planning, specifically in relation to deadlines.
[03:06] This superpower is really a skill. One I’ve honed over years.
[05:29] Why do we procrastinate when we know it’d be more effective to start now?
[08:25] Listen as I walk through how I put my planning system in action.
[10:23] The first step is writing everything out and building out your big picture goal.
[13:00] How I break everything down and put it in my project management system.
[14:00] A quick recap of each step in the planning process.
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Episode 15: Want to Feel Less Overwhelmed? Learn to say no!
Episode 62: How Stress Can Make You More Productive
Bonus Video
This might sound crazy, but one of my favorite shows right now is Naked and Afraid. Have you heard of it? The premise of the show is that they take expert survivalists, dump them in a remote location with minimal supplies, and they have to survive for up to 40 days.
One of the most interesting parts of the show is watching how they set priorities in order to conserve energy.
But most of us aren’t in survival situations every day. This makes setting priorities and determining where to spend your time and resources really hard. Does it matter if you check your email first thing or start with meditation? Yes! It does.
Listen in to learn one strategy you can use to get clear on your priorities so you have the energy and time for your most important goals.
Show Highlights
[01:43] I’m a pretty big reality TV fan. Especially the ones you can find on Discovery!
[03:09] One of the most important parts of reality TV shows is determining how to set their priorities.
[04:17] Your brain is pretty good at prioritizing a survival situation, but not necessarily in the modern world.
[05:38] When you feel stretched thin, your brain goes on the defensive.
[06:29] Getting “survivalist” clear on your priorities all starts with your to-do list.
[07:53] A quick recap of what you’ve learned in this episode.
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“My to-do list is a mile long and I never have enough time to do it all.”
“No matter how hard I work, I never seem to get everything done, and then I feel guilty that I’m not working hard enough.”
“I keep getting distracted by things that aren’t on my to-do list, and then rushing to catch up.”
Any of these sound familiar to you?
Members of our community have said these exact words when I’ve asked about the struggles you face when it comes to time and getting things done.
Are you ready to learn why saying “yes” to everything is one of the biggest contributors to an overloaded to-do list?
Then listen in because I’m walking you through why it’s so hard to say no, even when you’re stretched thin. Plus, learn three steps you can take to start getting comfortable setting boundaries and saying no to that extra work.
Show Highlights
[01:52] Take a listen. Are you like this client of mine?
[03:29] Here are the problems with immediately moving on to the next thing when you’ve completed your tasks for the day.
[04:35] One of the biggest contributors to an overloaded to-do list is taking on more tasks than you have time for. (You may have a problem saying no.)
[05:56] Why your inner perfectionist keeps you from saying no.
[07:02] Your inner people pleaser keeps you stuck as well. Learn why.
[08:25] Every time you say “yes” to something, you’re saying “no” to something else.
[10:22] The three steps I use to feel more comfortable saying “no.”
[13:17] A quick summary of everything you’ve learned today.
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I’m having a fan-girl moment! Dr. Jody Carrington, child psychologist and connection maven, is joining me to chat all about why creating connection in a disconnected world helps build confidence. She’s challenging expectations and taking us along with her.
Over the past 15 years, Jody has assessed, treated, educated and empowered some of our most vulnerable and precious souls on the planet. She’s a child psychologist by trade but, these days, she rarely treats kids. Why? Because, she believes, the answer lies in the people who hold them—in shifting the way they think and feel about the holy work that they do.
Especially when kids have experienced trauma, that’s when they need big people the most. Some of her favourites include educators, parents, first responders, and foster parents.
We are wired to do hard things and for connection. Listen as she shares more about the intersection between building connections and traversing our hardest moments. We also chat about what our loss of connection has to do with the size of our beds.
This is an episode you will not want to miss if you’ve found yourself longing for deep roots and more solid connections with the people in your life.
Show Highlights
[01:24] Fan-girl moment! Dr. Jody Carrington joins me to chat about creating connections to build your confidence.
[03:54] Learn about Jody, her background, and how she got to where she is now.
[06:51] Everything she was taught in school was based on a world that doesn’t exist anymore.
[10:27] Both of us did our residencies on the east coast. Jody has even taken her team out there.
[13:08] Did Jody struggle with the expectations of the profession post-graduation?
[15:25] You can’t address what you don’t acknowledge. Solutions can’t be provided if you don’t go deeper.
[20:03] My own professional confidence goes down year after year.
[22:22] Jody shares her tips for becoming more comfortable in asking for help.
[25:39] Why you need to surround yourself with people who know more than you.
[29:36] It’s okay to still feel like you’re a student no matter how far out of school you are.
[31:18] Learn the tips and strategies Jody has for reconnecting post-pandemic.
[34:32] Why your bed size makes a difference in your level of connection.
[36:50] Find some stillness five minutes out of your day.
[37:56] Connect with Dr. Jody.
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Dr. Jody Carrington
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Do you ever get stuck in the comparison game? Looking around at everyone else’s success and getting pulled into the mental loop of self-doubt and feeling like you should be doing it better? You’re not alone!
That comparison game not only can impact your confidence, it can make you procrastinate and hold yourself back from your goals.
Get ready to learn why our brains are so easily pulled into that comparison game and one strategy to boost your confidence. Because with a little practice and self-awareness, you too can avoid the trap of comparisonitis.
Show Highlights
[01:33] Earlier this year I was launching my coaching program and found myself stuck and procrastinating.
[03:19] I began scrolling Facebook and started spiraling down the comparison game.
[04:53] Our brains are designed to compare and judge in order to help us make safe decisions.
[06:48] The problem with social media in relation to the data we are providing to our brain.
[09:36] Another error that keeps us stuck in comparison as described by Simon Sinek.
[11:26] How a finite mindset makes it hard to stay motivated.
[13:40] Learn how you can get out of the comparison spiral.
[15:23] Your challenge this week: create your own success box.
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Episode 83: How To Stop A Bad Habit With Two Jars And Some Paper Clips
The Infinite Game by Simon Sinek
Start with Why by Simon Sinek
Your negative self-talk is normal, but you don’t have to empower it. Jessica Gershman joins me to chat about the power of yoga in helping us to slow down in order to speed up. Listen as she shares practical strategies for training your brain to slow down.
Jessica Gershman struggled for years with eating disorders. Her perfectionistic tendencies and need to succeed drove her to believe that she was never good enough.
All of that changed after she had her first daughter and realized she needed to show herself love so that her daughters could do the same. A friend roped her into taking a hot yoga class and she immediately realized it was the missing link she was searching for.
Now Jessica is helping women, specifically moms, rediscover who they are after childbirth through the power of flow and yoga. Listen in to hear how yoga has helped her overcome her perfectionistic tendencies and practice giving herself grace, slow down, and appreciate this life she’s living.
Show Highlights
[01:21] Learn about Jessica Gershman and whether or not we can speed up by slowing down.
[02:50] Jessica shares her story and what inspired her to start The Zen Mommy.
[06:38] What are the mental and physical benefits of yoga?
[09:45] As women we have a tendency to avoid the things we don’t like about ourselves.
[11:58] Her tips for becoming more comfortable with rest and stillness.
[14:36] Yoga is a practice because we constantly evolve and learn about ourselves.
[16:07] How do we bring our focus back to the moment we’re in?
[19:52] Increasing your awareness of yourself and your surroundings opens up the beauty of life and joy.
[22:40] Ways to beat back the belief that rest is lazy.
[25:39] Write down the things you think of yourself so you can release the negative self-talk through awareness.
[27:49] Jessica shares an amazing book recommendation for living life without shame.
[30:19] Connect with Jessica.
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Mom Slow Down Podcast
The Zen Mommy
The Zen Mommy App
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Soul Without Shame by Byron Brown
Multitasking is usually not a good thing. Rather than being more productive, you end up exhausted and making mistakes when you try to multitask. But… when I posted about this subject a few weeks ago on social media, a colleague made a really good point.
He said that he uses multitasking when he’s procrastinating on a task he truly doesn’t like. This got me thinking, are there any situations in which multitasking would be a good thing?
I realized I’m already doing this.
Listen in to learn the ONE time multitasking might be a good thing, how I’m using this strategy in my own life, and how you can use multitasking to get out of the procrastination trap.
Show Highlights
[01:57] Last summer I locked myself in a stairwell twice in one week, all because of multitasking.
[02:24] What your brain is actually doing when you’re trying to multitask.
[05:27] The exception to the “no multitasking” rule.
[07:55] Multitasking is not a good strategy overall, but it can help you stop procrastinating.
[09:05] Your challenge for this week.
[10:06] A quick recap of the episode.
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In past episodes, we’ve chatted about how stress sometimes gets a bad rap. It’s not always a bad thing. In fact, sometimes stress helps us become more productive when necessary.
There are, however, very important physical signs of stress that you shouldn’t ignore. For instance, this year I conveniently forgot about “second winter”, and found myself stuck in traffic, dealing with snow and ice, and my entire body started to tense up. My hands were clenched, my teeth were grinding together, my stress levels were off the charts.
Listen in to hear all about the five physical signs of stress you can’t ignore and then head over to the website and take my Stress Personality Quiz! It’ll help you figure out what kinds of signs you should look for.
Show Highlights
[01:35] Do you have “second winter” where you live? It took me by surprise this year!
[03:29] Why stress is a misunderstood word.
[05:44] No two people have the same signs that they’re stressed.
[06:35] Tension is a sign of stress that you may not recognize.
[08:16] Headaches are another sign of stress.
[09:57] Have you been dealing with memory errors?
[11:07] Dizziness is also associated with stress.
[12:43] Stomach problems are normal reactions to stressors as well.
[14:49] Your quick recap of the 5 common physical ways stress shows up.
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Take the Stress Personality Quiz
Episode 62: How Stress Can Make You MORE Productive!
I don’t know about you, but when I was a little girl I dreamed of being a professional dancer. Obviously that didn’t pan out, but for Kelli Youngman it did. Kelli started dancing at the age of three and never quit. Listen as she shares her story of building confidence and learning to believe in herself.
Kelli started dancing when her mom took her and her sister to a mommy and me dance class, and now she’s a Broadway performer who has traveled the world performing in several productions.
When she looks back on her road to Broadway, it wasn’t smooth sailing. There were plenty of times she thought it wouldn’t happen, but that’s when she started looking inside.
Instead of living in the belief that performing on Broadway was impossible, she shifted her thoughts and achieved her dreams.
Kelli is sharing her story and how she started living her dream before it ever came true, and strategies you can use to push past mental blocks and make your dreams a reality. \
Show Highlights
[01:17] When you were little did you ever dream of being a professional dancer or athlete?
[02:25] Welcome Kelli Youngman to the show and learn more about her life and career.
[03:50] How has she managed her time through the years?
[05:35] In the busyness of things, you have to find moments to prioritize yourself.
[07:46] Ways she has worked in making herself a priority.
[10:48] Identify as the person who has already made positive changes in your life.
[11:00] “Beliefs are our most practiced thoughts.” - Kelli Youngman
[14:39] Our passion and purpose all comes down to what we’re willing to believe about ourselves.
[16:26] What does it look like to live like you’re already there?
[18:59] You can know, be and have anything that you want, but you have to prepare and do the work.
[21:31] Learn about the resistance Kelli’s brain puts up for her.
[24:17] We have to believe that our dreams are possible.
[25:05] It’s normal to not feel great in every step of the process.
[26:43] Give yourself permission to release the shame.
[27:18] The one book Kelli recommends we all read.
[29:20] Connect with Kelli.
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Kelli’s Website
Kelli on Instagram
You Are A Badass by Jen Sincero
Grit by Angela Duckworth
Happy Pocket Full of Money by David Cameron Gikandi
I can’t believe we did it, 100 episodes! To celebrate I’m revisiting one of my most popular topics on the show. What is that topic you ask? Procrastination.
Why is it so easy to procrastinate? Because your brain is constantly telling you stories about all the things you need to do. That project I’m avoiding is too hard, it’ll take too much time, I don’t have the energy, I’ll start it tomorrow...
These are stories your brain is telling you to keep you safe and comfortable.
When you find yourself stuck in a loop of procrastination, use the three tips I share in this episode to get things back on track!
Show Highlights
[01:40] Why I started The Bold Life.
[04:07] It’s easy to procrastinate because your brain loves it.
[06:33] However, there are long term problems with procrastination.
[09:07] Your brain is quick and clever at getting you out of uncomfortable situations.
[10:05] Why writing things down is helpful in moving out of procrastination.
[11:35] The three steps I recommend to get started when you’re procrastinating.
[14:59] Your quick episode recap.
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Episode 37: How to stop procrastinating
I recently got asked by a listener whether consistency or flexibility is more important when you’re trying to be productive. For instance, if she’s having an important conversation with a family member but her schedule says it’s time to do something else, should she stop? Or can she be less rigid with her time?
As I was reading through this question, I realized that while consistency definitely makes things easier on your brain, it’s not always most important. Yes, a schedule helps you be more productive, but sometimes life happens!
Listen in to hear the three questions you should ask yourself when you’re trying to decide whether to be consistent or flexible. Remember, life is going to throw you curveballs, make sure you’ve allotted time to adjust and to relax when you need it.
Show Highlights
[01:34] A listener question that I know you’ll want to hear.
[03:49] Why you need a schedule for each week and day.
[06:12] Urgent and unexpected things happen, so blank space in your calendar is needed.
[08:40] When it comes to how we manage our time, it’s a balancing act.
[09:48] The three questions you should ask yourself when you’re trying to decide if you should be consistent or flexible.
[13:08] Your quick episode recap.
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A few years back I found myself working all the time. I’d work in the office then come home and work all night. I was burned out and stressed and when I finally started to correct my habits, I crashed.
Little by little, I’ve pulled back and created space in my day. In fact, now it’s very unlikely that I work over 40hrs in a week. Imagine my surprise when this January I realized that even though I was working less, I still felt overworked.
When I tracked my non-work time I realized the same habits that had me working all day every day were popping up in my home life. Juggling a million things at once, and rushing from one task to the next.
No wonder I felt like I never had time for myself.
Listen as I share three tips for organizing your non-work hours so you feel rested and recharged.
Show Highlights
[02:02] A few years back I found myself working all the time. Needless to say I was burned out.
[03:43] Step one for getting your work habits on track is to write them all down.
[04:59] In January of this year, I realized that even though I’m working less, I still feel overworked.
[06:19] Here are some interesting numbers that have come out of multiple studies.
[08:36] The things I learned when I tracked my non-work hours.
[10:30] Learn what I’m focusing on now when I’m not at work.
[12:01] Weekly challenge: track your time for one week.
[14:02] Your episode recap.
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I Know How She Does It by Laura Vanderkam
Have you ever heard someone mention that we all have the same 24hrs in a day? It’s true. But when we look at social media feeds or Hollywood versions of successful people, we get the impression that we should be able to “do it all” on our own. That magically everything on our to-do list should fit in those 24 hours. And if we feel stretched thin, then we’re not measuring up.
Behind the scenes, most successful people have a lot of help. They have nannies or assistants or chefs or house cleaners or all of the above. The point is their 24hrs don’t involve working on tasks that detract from their goals.
For most of us though, hiring someone to come in and take over a portion of our life or business doesn’t make financial sense.
Instead, I use automation to boost my productivity and delegate my mental load. Wondering what that means?
Listen in to hear how I automate things at home and at work and why you have to delegate your mental load along with the tasks themselves. If you’re feeling overwhelmed and struggling to delegate, then this is the episode for you.
Show Highlights
[01:43] One of the reasons I love Michelle Obama’s book, Becoming.
[03:43] We all have the same 24hrs in the day and most successful people have lots of help.
[05:35] When things change we often think we need to take everything on ourselves.
[06:26] The first thing I do when I start to feel overwhelmed is to write it all down.
[08:20] Ways I make things easier on myself.
[10:05] How I automate tasks at home.
[11:22] Why you should delegate the mental load.
[14:16] All the ways I delegate at work.
[17:09] Get comfortable with allowing others to do things their way as long as tasks are getting done.
[18:29] Your quick podcast recap.
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Becoming by Michelle Obama
This past summer I locked myself in a stairwell, not once, but twice. Why? Because rather than focusing on what I was doing, my brain was focused on a million other things! I was thinking about my business, the pandemic, what to eat that night, everything but making sure I could get into my building.
That’s what happens when we split our focus and try to manage too many things at once. Our brains aren’t designed to process chronic stress. Our stress response is meant to peak due to emergencies and then recede.
Enter something like the global pandemic.
Not only are our lives upended due to constant changes, lockdowns, and mandates, but we’re bombarded with information about it on all sides. We’re hearing about it on the news, on YouTube, in ads, and on social media.
Listen in to hear my three stress relieving strategies for alleviating chronic stress. In a world full of constant change, you can find ways to reset and find equilibrium.
Show Highlights
[02:02] This summer I locked myself in a stairwell, twice, while juggling too much.
[04:03] Learn how your brain reacts to stress and danger.
[06:52] How the pandemic has impacted our brains through chronic stress.
[08:29] Our brains love consistency because and being on autopilot.
[09:54] Take a look at the changes our brain has had to deal with in the last 2 years.
[11:29] Sleep is when your brain and body recharge.
[13:41] Stop multitasking.
[14:48] Constant media coverage of the pandemic has increased our stress response.
[17:35] The first strategy for relieving stress is to go back to your routine.
[18:13] Fill your mental cup and exercise regularly.
[18:53] Give yourself a mental break.
[20:05] Your quick episode recap.
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Believe it or not, every single task on your to-do list is not urgent. In fact, when you make every task a priority you increase your stress response and make your perfectionistic tendencies worse. Listen in to hear my tips on how to properly prioritize and organize your to-do list.
A few months ago, I was in a bootcamp from Adrienne Dorison, the founder of Run Like Clockwork. She was telling a story of a colleague who said “Look. We’re not creating oxygen here. Not everything is urgent.”
That stuck with me. It’s true. Not everything on our to-do list is a fire that needs to be put out. Not every item needs to be done right now. We need to better learn how to prioritize our tasks so that our brains can process information properly.
Listen in as I share three tips on how to properly prioritize and why it’s necessary. And how to reduce that chronic stress response in your brain and body.
Show Highlights
[02:30] We aren’t creating oxygen here. Not everything is urgent.
[05:11] It’s very inefficient to view everything as urgent.
[06:23] Our massive to-do lists are adding pressure unnecessarily.
[07:44] It’s super overwhelming when everything is urgent or equally important.
[08:26] When something comes up that is actually urgent, it creates even more stress.
[09:21] This also leads to a chronic stress response in your body and brain.
[12:27] How do you get your brain out of the habit of thinking everything is urgent?
[14:10] Before I shut down for the day, I plan and color coordinate the next day’s schedule.
[15:56] Your quick recap of the episode.
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Run Like Clockwork
If you’ve been listening to this podcast for a while, you know that I’m pretty clumsy. If I’m not slipping and falling, then I’m dropping things. Until recently however, those clumsy moments made my perfectionism spiral out of control.
Over the holidays, we went to the Calgary Zoo Lights Festival and after warning my husband and daughter to be careful, I slipped and fell flat on my back. I wasn’t hurt and we laughed the moment off because, honestly, it was pretty funny.
But years ago, when I was still at university, I had a similar slip and fall moment. At that time my perfectionism hounded my every step, and that slip and fall was a truly mortifying moment. I couldn’t get past the fact that “everyone” saw my mistake.
Being too focused on your mistakes makes your brain react as if mistakes are the end of the world. Instead, use the three tips I share in this episode to get more done as a perfectionist and stop focusing on your mistakes.
Show Highlights
[01:37] Over the holidays we went to the Calgary Zoo Lights Festival and I landed flat on my back.
[03:32] Which reminded me of a time at university when something very similar happened.
[04:59] Perfectionism can make you less productive.
[06:39] It also leads to procrastination.
[07:56] Strategy number one to get more done as a perfectionist, give yourself time limits.
[09:45] Everyone makes mistakes. Notice them to normalize making mistakes.
[10:40] After you notice that others mess up too, get off the comparison train.
[12:42] Your quick episode recap.
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Episode 62: How Stress Can Make You MORE Productive!
Episode 83: How to Stop a Bad Habit with Two Jars and Some Paper Clips
Have you ever caught yourself in a cycle of procrastination? You keep putting things off until you’re stressed and worried trying to figure out how to get everything done?
Why does your brain do this?
It’s because your brain likes to procrastinate. Rather than taking action towards any new or different goals, your brain likes to keep you safe and comfortable in the known. Plus, when you fall into the cycle of productive procrastination, your brain is able to check things off a list, no matter if that list is actually moving you forward.
Listen in to hear 3 steps to stop the cycle of productive procrastination, and then let me know what big, scary project you are going to mark off your list this week!
Show Highlights
[01:35] Procrastination feels good but it adds undue stress to your life.
[03:38] Sometimes procrastination is rewarded.
[05:31] Reason number two your brain procrastinates is because it feels good.
[07:20] Productive procrastination only helps reinforce your brain’s need to feel good.
[08:14] Three steps to get your brain out of the habit of productive procrastination.
[10:27] Hear the process in action.
[11:44] A quick recap of what we’ve learned in this episode.
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Episode 37: How to Stop Procrastinating
Most people make new year's resolutions or at least goals for 2022. We start the year motivated and committed, ready to make massive changes in our lives. Then by February it all goes down the drain and we’re back to the status quo.
Why?
Because our brains are designed to keep us safe. Safe for your brain means staying in your comfort zone. Change takes energy and our brains are designed to conserve energy where possible.
Instead of creating massive goals that are vague and without a timeframe, set S.M.A.R.T. goals instead and see how much better you fare with your resolutions.
Listen in to hear all of my tips and advice for sticking to your resolutions this year!
Show Highlights
[01:29] Whether you love them or hate them, most of us set goals for the year.
[02:41] Remember, your brain is designed to keep you safe and in your comfort zone.
[04:54] Goals and resolutions are so hard to stick with because of how we write them.
[06:06] Have you heard of S.M.A.R.T. goals?
[06:27] The “S” stands for specific.
[07:04] “M” stands for measurable.
[07:40] The “A” stands for achievable or attainable.
[08:44] “R” stands for relevant.
[09:40] The “T” stands for timely, so set a time limit.
[10:17] Take the resolution you set and break it down into super small steps.
[12:10] A quick review of all the information and tips in this episode.
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When was the last time you sat and did nothing? I don’t mean scrolling on social media or mindlessly watching Netflix. When was the last time you sat and focused on nothing at all for any amount of time?
If you’re listening to this podcast, I’m going to guess it’s been a while.
These days we live in a world where our self-worth is directly tied to our work. Which means that we tend to keep going, going, going without ever stopping for a true brain break.
But our brains are not designed to be “on” all the time. In fact, when you give your brain time to simply stop and rest, you’ll find that you are more productive than ever before.
How do you get comfortable doing nothing? Easy. You practice. And in this episode I’ll show you how to get started.
Show Highlights
[01:44] When was the last time you sat and did nothing?
[02:39] Busy is not only normal, it’s valued.
[04:44] Is your sense of self-worth tied to your work?
[06:00] Our brains need breaks and time to rest and it’s time to practice.
[07:20] The first step to retraining your brain to rest is to start small.
[09:03] Grab the free productivity checklist!
[09:30] A quick recap on how to get comfortable doing nothing.
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80: Clear Your Negative Thoughts With This Mental Training Exercise
We live in a world with a zero-sum mentality. There are only winners and losers and nothing in between. Could this be the reason so many of us succumb to perfectionism? Listen as Dr. Adia Gooden and I chat about cultivating your unconditional self-worth and silencing your inner critic while battling back perfectionistic tendencies.
Dr. Adia is a licensed clinical psychologist who has struggled with cultivating her own self-worth. She was super type A, never thought anything she did was good enough, and didn’t make space to take care of herself mentally or physically.
Once she realized the cause of her actions, she decided to embrace unconditional self-worth and her life is now better than ever. She’s finally started embracing her strengths and taking care of herself, which has led to peace and fulfillment in her life and work.
We are all so hard on ourselves and that stems from society, our upbringing, and our own inner need to appease others. Stop the cycle today!
Dr. Adia shares her thoughts on what unconditional self-worth is, why it’s lacking in society as a whole, and how it plays into our need for perfection. We examine this topic from multiple angles and provide actionable advice for silencing your own inner critic.
Show Highlights
[01:40] Welcome Dr. Adia Gooden to talk all about Cultivating Unconditional Self-Worth.
[02:48] Dr. Adia shares more about her personal and professional journey.
[05:06] What is unconditional self-worth and how does it differ from self-esteem?
[07:32] When do we notice that our self-worth is lacking?
[09:39] Why not achieving a goal helped highlight my own lack of self-worth.
[12:18] Her thoughts on value being based on perfectionism.
[14:51] Ask yourself, “What is my intention?” when you feel yourself sliding into perfectionism.
[17:57] How Dr. Adia uses amplification to break the cycle of perfectionism.
[19:35] Why are we so hard on ourselves?
[22:55] We live in a world where there is no such thing as a tie.
[25:02] Where should we start when trying to shift our mindset?
[29:31] What book would she recommend that I read?
[31:13] Connect with Dr. Adia.
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The Infinite Game by Simon Sinek
A New Earth by Eckhart Tolle
Cultivating Unconditional Self-Worth TEDxDePaulUniversity
Dr. Adia’s Website
Free e-book: 4 Practices to Connect to Your Unconditional Self-Worth
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I don’t know about you, but one of my biggest dreams is to one day have a library in my house. I read all kinds of books because I love getting lost in a great story. Today I’m sharing my top 3 books to tame that inner perfectionist.
As a recovering perfectionist myself, perfectionism has served me well in many ways. It helped me make it through university and my grad degree. It helped me get my dream job right out of college. It also helped me start my own business.
But sometimes my inner perfectionist holds me back. I’ve spent the last few years learning to overcome my perfectionism and these three books have helped me build tools and strategies that work.
Listen as I share my thoughts on Rejection Proofby Jia Jiang, Everything is Figureoutable by Marie Forleo, and Becoming by Michelle Obama. The three books I recommend most for overcoming perfectionism and finding balance in work and life.
Show Highlights
[01:55] Welcome to the Bold Life Community for recovering perfectionists.
[03:22] How I built my business to leave my hospital job.
[04:49] The struggles you face when starting a business.
[05:43] My first book to read when overcoming perfectionism is, Rejection Proofby Jia Jiang.
[07:34] Book number two is Everything is Figureoutable by Marie Forleo.
[09:53] Last but not least is Becoming by Michelle Obama.
[13:12] These books have fantastic tips and strategies to help you beat back perfectionism.
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Ever joined a challenge and/or bootcamp, because you were fired up to make a change in your life? I see you raising your hand! Were you successful in making that change? If your answer is no, listen in as Monica Reinagel and I talk about the psychology behind why challenges and bootcamps work, and don’t.
Monica is a licensed nutritionist, speaker, author, and podcast host who’s helping people all over the world build healthy eating habits and change their food mindset.
So what is it about challenges and bootcamps that get us excited to change but then leave us feeling like we wasted our time? Monica explains how challenges can boost our short term motivation, but why it’s easy to slip back into those old habits once the challenge ends. And she shares how to keep your momentum after you finish a challenge to create long term change.
Ready to approach your next challenge in a way that creates true and lasting change in your life? Listen as Monica shares all her tips and tricks. Next, head over to her podcast, the Change Academy, and keep the conversation going.
Show Highlights
[02:29] Learn more about Monica and why she started working in nutrition and fitness.
[05:21] What are some of the problems when it comes to challenges and bootcamps?
[11:14] Monica shares a concrete example of identity and behavior change.
[15:22] What happens when you reach your “life” goal at an early age?
[18:13] Another aspect of challenges that are actually part of their dark side.
[23:05] Questions you should ask yourself as you go through a challenge or bootcamp.
[26:36] A quick summation of how to approach challenges for success.
[27:39] What book would Monica recommend to me if we were best friends?
[28:55] Connect with Monica.
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Monica Reinagel
Nutrition Diva Podcast
Change Academy Podcast
Change Academy Notebook
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Why Fish Don’t Exist by Lulu Miller
We are bold and driven and sometimes we simply need to let go. Kierra Asnauskas is The Productivity Boss and she’s sharing the perfectionist’s guide to delegating. Listen as we chat about her definition of productivity, why we need to spend more time on the scary tasks, and ways to better manage all the buckets in our lives.
Kierra’s life has been a series of events all leading her to where she is today. From floating aimlessly after college unsure of her next steps or her future, to now teaching entrepreneurs how to take control of their lives, she’s just kept moving forward.
She loves helping people to take control of their lives by letting go of the things that don’t move the needle. Whether that’s delegating tasks at work or home or finding ways to better manage your needs, she’s got you.
Making waves in the business world does not require that you sacrifice your self-care or your passion. You can have it all. You just have to properly manage your work, family, and life! Listen in to learn all of Kierra’s amazing tips and advice.
Show Highlights
[03:12] Kierra shares her story and what got her to this point.
[07:46] How she’s impacting the world now.
[08:55] What it means to give yourself Permission to Pivot.
[12:21] Don’t worry about being in a constant state of experimentation.
[15:16] Your “why” needs to be strong enough to weather the struggles of the “how.”
[16:48] How Kierra views productivity as a perfectionist.
[21:41] The 20% that moves the needle is usually made up of the scariest tasks.
[25:30] Learn the 3 systems Kierra believes everyone needs in their lives.
[26:23] Check out the quiz to find out your delegation avatar.
[30:50] What book would Kierra recommend to me if I were her bestie?
[32:54] Connect with Kierra.
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MIss Unconventional
The Productive Boss Podcast
Permission to Pivot Granted by Kierra Asnauskas
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Life happens. No matter how beautifully planned out a project is or how prepared you are for the day, things happen that throw your schedule out of whack. Which is why I’m sharing my 3 steps to make time for urgent or unexpected tasks.
Recently I was preparing for the launch of my new course and I thought I had everything set up and ready to go before I went on vacation. We had a wonderful weekend, but when I came home I noticed a typo in one of the images for my Facebook ads.
Getting it fixed wasn’t hard, but it was time consuming. Suddenly I had to spend two hours at the end of my weekend fixing this mistake.
Because of my 3 scheduling steps however, I was able to make time in my schedule (rather than staying up all night to squeeze it in). Listen in and learn why you need to be clear on your priorities, make time for your urgent tasks, and plan for them in advance.
Show Highlights
[02:30] How I plan out courses and big projects.
[04:13] When life threw me a curve ball and how I adjusted my schedule.
[05:19] Urgent tasks drain your mental resources.
[06:11] 3 keys to setting up your days to build in time. Step 1: be clear on your priorities.
[07:00] Step 2: You need to make time for your urgent tasks, not find time.
[08:37] Step 3: Plan in advance for urgent or unexpected tasks.
[10:03] A quick recap of the three keys for dealing with urgent or unexpected tasks.
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Episode 3: Building Confidence When You Feel Like Hiding Under Your Bed
Today we’re joined by leadership coach Cheryl Dawson, to talk about how you can be both happy and successful without having to sacrifice one for the other. Cheryl is a former corporate executive turned leadership coach, who works with overwhelmed women who have landed their dream leadership position. Her 20 plus years of leadership experience allows her to give advice about balancing work and life.
Cheryl shares why learning to delegate is key if you want to lead at work. Why delegating at home can train you to be a better leader at work. And how to get comfortable letting go of the small stuff so you can focus on the long game . Listen to discover some tips that will help you make this change to a better work/life balance.
Show Highlights
[02:30] Cheryl shares her background and how she got started working in this area.
[04:00] It’s important to Cheryl that we have women in leadership positions.
[07:02] Most leadership values & skills lean towards masculinity & learning to change it.
[09:20] Is being a successful leader but still being miserable, worth it?
[11:00] Cheryl talks about finding a home, work/life balance.
[13:24] Understand that tasks need to be prioritized & that it’s okay if you don’t get everything completed.
[15:40] What advice would you give if it were someone close to you who needed help?
[16:52] Recommendations for starting to delegate at home.
[19:35] Realizing that grown adults can do tasks without keeping track of them.
[21:55] Cheryl talks about how she made the move from corporate to her own business.
[25:18] Cheryl recommends three non-fiction books to Nicole.
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Cheryl on Instagram
Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr
I Know How She Does It: How Successful Women Make the Most of Their Time by Laura Vanderkam
Essentialism by Greg McKeown
Today we’re joined by the founder of Eco-Friendly Events, Romina Kwong to hear how she built her green empire, and small strategies you can use today to develop an eco-friendly business. Romina is an advocate for environmental and social justice and empowers others to act through education. She brings her process to companies struggling to implement green initiatives with her holistic and sustainable approach to sustainability.
With a degree in environmental studies, Romina wanted to do more than research. She wanted to create an impact. After attending a wedding where she saw how much waste is produced during events, she found her passion. She shares how she started working with events on small changes that can make a big impact on our environment.
Listen to discover how Romina integrates the circular economy into her eco-friendly event planning, why it’s essential to start with little steps that are easy for you and your business, and how you can make small changes in your habits that can save our planet while also saving you some money.
Show Highlights
[02:50] How Romina became interested in working in the eco-friendly vertical.
[04:12] It’s essential for Romina to know what’s important to her clients.
[05:30] Where to start when you want to be a more eco-friendly business.
[09:25] Using a circular economy to keep products in use.
[12:11] How Romina made the change in her career.
[14:05] Romina shares how she managed the change with the pandemic.
[15:50] Advice on how you can make changes with policies within your company.
[17:17] The types of education courses Romina offers to corporations.
[20:04] Romina shares her thoughts on changes done at the government level.
[22:20] Using a single-use product by banning single-use plastic and its life cycle.
[24:00] Options on how you can ask about using alternatives to be eco-friendly.
[25:25] Romina recommends a non-fiction book to Nicole.
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Eco-Friendly Events on the web
Eco-Friendly Events on Instagram
Eco-Friendly Events on LinkedIn
The Art of Gathering: How We Meet and Why It Mattersby Priya Parker
In our busy world, there are so many distractions that pull our focus and stop us from making progress towards our goals. This episode will explain why social media and email are distracting, why our brains love distractions, and one strategy to stop this mental habit.
A while back, I turned off all my email and social media alerts to minimize my distractions, scheduled times to check my emails, and even moved my social apps to the last screen on my phone so they were less tempting as distractions. And I thought these strategies were working really well.
But I didn’t realize how much I was scrolling on social media until the big social crash. I was amazed at how much I got done the day Facebook and Instagram were down.
Listen to discover why social media is rewarding for your brain, and how I’m curving my social media habit using two jars and some paper clips.
Show Highlights
[01:45] How the social media crash made me take a hard look at my social media habits.
[03:12] The speed at which I finished my tasks when social media was down.
[05:36] How social media is geared toward what your brain loves to do.
[07:25] Why I’m using a reward system of paperclips to stop getting distracted by social media.
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After years of struggling with stress and anxiety trying to do it all herself, Diana Gremillion decided to take control of her life and heal her body from the inside out. In this episode Diana shares the story of how, despite seeming like she had it all together on the outside, she found herself struggling with chronic illness and burnout.
Knowing she couldn’t sustain this type of lifestyle, Diana had to learn how to ask for help and support. She shares how she took a broad approach, talking to energy healers, coaches, and therapists to create a new lifestyle that felt authentic to her and what she wanted to do in life.
Listen in to discover how she decided to create her life using a recipe process, draw out the best in life, and tips on getting around the mental block of asking for help and support.
Show Highlights
[03:24] Her first experience with burnout and why she thought she was fine.
[06:45] Realizing she wanted to start her own business and dream.
[10:00] How Diana learned to accept help and support with her new business.
[15:07] Tips and strategies to get around the mental block of asking for help
[22:40] The importance of building a deep, strong foundation for yourself.
[29:39] Get poised to create your dream life and dream business!
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Aine Rock is the host of the Rock Your Joy podcast. She is a mom, entrepreneur, and Certified High-Performance Coach. In this episode Aine shares how to get out of your comfort zone and go after your goals.
For her own healing and journey, Aine shares how she wanted to get away from the world of having to hustle 24/7. And she became interested in more holistic practices such as breathwork. She realized that what she was experiencing was also a missing piece for many other business owners, particularly women.
Listen in to discover how she balances the masculine and feminine energy in her work, why rest is sacred and important, and how to get out of the narrative that we have to work more to be successful.
Show Highlights
[01:49] How Aine became interested in working with clients to create joy in their lives.
[03:22] Honoring “the itch” to start a new career and move forward in her life.
[05:29] The differences between masculine and feminine energy.
[08:51] The importance of being connected to your intuition.
[09:17] How you can tell if you need rest or if you’re just procrastinating.
[13:02] Becoming a slave of your to-do list and what you can do to avoid this scenario.
[16:00] Why you want to carve out time for yourself each morning.
[23:22] Give yourself the permission to pivot and change lanes at any point in your life.
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When’s the last time you were working on a project and got distracted by your thoughts? Even though you’re trying to stay focused, your brain keeps pulling your focus away from your work. In this episode I’ll share one strategy to train your brain to remove distracting thoughts and stay focused.
When you’re feeling a bit insecure and your confidence is wavering, negative thoughts of failure can easily creep inside your mind. Our brains like to remind us of mistakes from the past and how the future can go awry, especially if what we are working on challenges our confidence.
Listen in to discover how you can utilize the “mental bookshelf strategy” to put aside negative thoughts that distract you and how you can use my checklist (link below) for more strategies to set your workday up for success!
Show Highlights
[01:25] Being in creative mode gives me a stream of new ideas!
[03:38] Why journaling in the moment can throw off your game.
[03:55] How you can use the mental bookshelf strategy.
[08:10] Picking up your thoughts off the shelf or leaving them to process later.
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Sometimes we would do almost anything else to avoid starting our next project at work! In our distraction-filled world it’s hard to stay motivated, especially if you’re a busy professional or entrepreneur. Find out how to boost your motivation on those days when you didn’t get out of bed ready to go!
When I set my own deadlines it can be easy to procrastinate, and that’s because our brain isn’t set to focus on the long game - it wants rewards, and our brain wants them now! With no stress and pressure, your brain isn’t motivated to work. With too much, it’s overwhelming, and your brain doesn’t want to work. You need the right amount of stress and pressure to keep your motivation and your work going at a steady pace to finish on your deadline.
Listen in to discover how you can break down your big goal into smaller tasks, how to take small steps to boost your motivation over time, and why getting outside for fresh air with physical activity can give your motivation a big boost.
Show Highlights
[02:02] How I created my own deadlines and schedule.
[04:59] Break down your big task into smaller, easily accomplished goals.
[08:01] Taking the first step towards your goal can boost your motivation.
[10:58] Plan a reward for when you’re done a task.
[14:35] Move to a new location to boost your motivation.
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Listen to Episode 62 How Stress Can Make You More Productive
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Today I’m joined by Joree Rose, a marriage and family therapist to talk about how mindfulness can help you solve almost any issue and how you can use mindfulness strategies and practices in your own life. She also chats with me about creating a life of meaning and joy.
Growing up in a traumatic childhood, Joree carried around anxiety and fear for many years, which made her dependent on others and prevented her from growing. “For so many years, fear and anxiety drove my decisions.”
When she realized she was living in fear, she quickly decided to change her mindset to live in alignment with the mindset values she was teaching at the time. Joree recognized that she had to stop believing every thought that crossed her mind, and she would need to shift her belief that the future is scary.
Listen in to discover how she decided to surrender to gain awareness of her life, the toolset she used to change her life, and how to live your life more mindfully.
Show Highlights
[02:30] How she decided to become a marriage and family therapist.
[07:11] Deciding to quit moving forward with her clinical hours to have children.
[14:00] Getting out of expectations and “shoulds” and tuning into your true essence.
[20:24] How Joree defines mindfulness and the practice of mindfulness.
[30:04] Conquering the “what if” demons - what to do to avoid this mindset so you can flourish.
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You’ve probably heard the saying that if you find something you’re passionate about, you’ll never work a day in your life. Although this sounds like a two-step process, finding your passion isn’t always easy. On this episode you’ll learn an alternative path to finding your passion.
When I first enrolled in University I had no idea what I wanted to do with my life. By chance I took an introduction to neuropsychology course and was hooked! Listen in to hear the story of my amazing professor and how I found my love of neuroscience.
Although it often seems like people just “know” when they find their passion, by studying successful people we’ve learned it can take years to develop a passion. And it can be tempting to give up on your dreams when you face challenges, before you give your brain a chance to learn that passion!
Listen in to find out how to train your brain to find your passion, the difference between interest and passion, and why passion isn’t a magic moment in time.
Show Highlights
[01:33] How I decided on my passion for life and what I wanted to do as a career.
[05:07] Why we shouldn’t ‘just know’ our passion and career from the start.
[08:57] Your brain becomes more interested in things when you put more time into them.
[11:24] Listen to my previous episode on grit and how it can help you reach your goal.
[12:43] Progress is motivating for your brain.
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Listen in to Episode 69
Did you know that failure is terrifying for our brains? That’s why fear can quickly take us out of the game before we have a chance of winning. Find out why your procrastination might be a sign of a deeper emotional conflict and how to get to the root of your procrastination problem.
Why is it that we talk ourselves out of doing the actions needed to reach our goals?
When I decided to create my new course, I gave myself a billion excuses for why I couldn’t complete the content. At first, I was afraid that I wasn’t putting my time into a useful product. However, after some reflection, I found that my real fear came from worrying that no one would purchase the course.
Listen in to find out how I worked through the process of finding my deep-rooted fear and the one question you can ask yourself to break free from self-doubt and procrastination.
Show Highlights
[01:22] A client example of procrastination.
[04:55] The excuses I gave myself for not creating my course.
[07:28] One question you want to ask yourself is to break free from your internal fear factor.
[09:35] The fear of not being “good enough.”
[11:00] Recognize your fears and take steps towards removing your fears and working toward your goals.
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Today Tanya Eklund, superstar realtor and head of the Tanya Eklund group in Calgary joins me to talk about how to delegate to your team.
At 21, Tanya shares how she was burnt out at college, dropped out of school, and found real estate. Tanya started building her business and realized quickly the late nights doing everything herself weren’t something she wanted. At this point she decided to build her team.
Listen in to find out why Tanya thinks it’s so important to understand all the moving parts of your business before you start delegating, how to get comfortable giving up control over tasks in your business, and how to figure out which support people to add to your team next.
Show Highlights
[02:17] How Tanya became interested in real estate.
[04:07] Starting her journey of entrepreneurship and building a team.
[05:10] The team-building process in real estate.
[10:00] The moment Tanya realized she needed to hire someone.
[13:35] How to figure out which tasks to delegate to others.
[16:42] The importance of learning time management.
[21:37] Why you need to live for yourself.
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Are you spending time on tasks that aren’t taking you closer toward your goals? Find out if everything on your to-do list is productive work or if you’re adding items to your list that only keep you busy, leaving you stressed out and overwhelmed.
In a culture where being busy is the new norm, the chances are if you’re frustrated at work, many of your days are probably busy days, not productive days. We get into the habit of being busy because we tell ourselves that being busy is being productive, which isn’t true.
Find out how you can go through the process of a productivity audit, why you need to throw away the guilt that comes with being busy, and how to know if the work you’re doing daily is busy work.
Show Highlights
[01:34] My first experience with a time audit
[02:23] Focusing on one task gives you the best productivity outcome.
[03:55] Unproductive work can be tiring and zap our motivation.
[04:51] How to know if the work you’re doing is busy work.
[07:40] Why busy work is more fun and why it’s easy to fall into the busy work trap.
[09:59] Reviewing your data to see where you’re wasting time.
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We’re here with business coach Murielle Marie to talk about how to get out of the habit of relentless productivity and how to set goals for ourselves. Murielle is a mentor to the unconventional and is a passionate multi-creative with over two decades of entrepreneurial experience.
Growing up, she saw her father working all day and night and thought that was what she needed to do - constantly stay busy! However, after both her parents passed away - within five weeks of each other - she stepped back to do some soul searching and realized that she never figured out what she wanted to do for herself.
Studying philosophy at university, Murielle became interested in the mind and psychology, specifically, why humans choose to do what they do. Now in her coaching business she strives to help others find out their why, make decisions, and take action on their decisions.
Find out how you can avoid inheriting dreams from others, how you can look for and find what you really want in life, and why you need to get uncomfortable to change your behavior.
Show Highlights
[02:28] How Murielle became a business coach and her entrepreneurial background.
[04:12] In her past, she did things that she thought she should be doing.
[06:07] When Murielle found out that she wasn’t doing things for herself and decided to change the direction of her life.
[10:00] How to look for what you really want out of life.
[15:30] Figuring out what you do and don’t want when you transition.
[21:59] Why the problem isn’t us when we don’t finish a big to-do list.
[25:27] Creating realistic to-do lists for your day.
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When your head hits the pillow, do you drift off to dreamland? If you can’t go to sleep without your brain running a mile a minute you might have some mental habits getting in your way. Learn how to shift your brain’s focus away from the thoughts that are keeping you stuck!
When it comes to your brain, where you focus your attention matters. Your brain has mental habits, including a habit of where your brain focuses. And part of your brain’s focus is your daily thoughts (like whether you focus on the obstacles or your goal). Your brain is constantly telling you stories about what is going on around you in your environment, which impacts where your focus lands.
Find out how you can rewire your brain for success, why your focus matters, the three everyday mental habits that fill your thoughts, and how you can shift your thinking to a more positive mindset.
Show Highlights
[01:48] The whitewater rafter story about how people steered right towards the rapids.
[02:57] Don’t look at the obstacle ahead because your brain will steer right towards it!
[04:18] How your brain can get into bad mental habits when it comes to your thoughts.
[04:52] Talking smack about yourself.
[06:49] Worrying about what everyone else thinks.
[08:00] Your inner perfectionist telling you you’re not good enough.
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Doesn’t it feel amazing when you jump out of bed ready to have a productive day? But how about those days you feel totally unmotivated to work or even put on pants? Listen in to learn five strategies you can use to get yourself into gear, boost your motivation, and be ready to take on your day!
Even on my good days there are tasks that I don’t want to do. The days I find myself doing everything else but work because it’s hard to stay on track. On those zero motivation days you can get out of the slump by putting daily routines in place that give you more effective work time.
Find out how you can start small and build your momentum for your workday, why you should give yourself rewards, and how you can create a new mental loop of productivity.
Show Highlights
[01:56] Having one of “those days” and how it affects my performance.
[03:30] Start with something small when you don’t want to work.
[05:17] The importance of setting a time limit for tasks.
[06:50] Try a change of scenery to boost motivation during your day.
[08:42] Get started and work for five minutes to get you moving.
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Check out Episode 42 of The Bold Life Five Reasons Why You Feel Burnt Out
Today business owner Lora Ladd shares how she started her home cleaning business with just $50, when she was only 21 years old, and during the 2008 recession. Lora talks about how she found the mental strength to pivot during the pandemic and how she developed the emotional intelligence to lead her team. Through working with thousands of clients and hundreds of employees, she has come to appreciate the impactfulness of having self-care as a core value in her business.
Lora admits she fell into entrepreneurship. After losing her position as a graphic designer, she had to move back in with her parents. She landed a job as a house cleaner and soon realized she was not only good at keeping house, but she loved housekeeping for other homeowners. Feeling that she had nothing to lose, she took her experience and started her business, building a team and a company her employees love to work for.
Find out how Lora learned how to not “should” on herself, how she built her business, and how she rebuilt her team after half her team left and this forced her to get clear on team values and the company she wanted to run.
Show Highlights
[02:32] How Lora decided to start her cleaning business at the age of 21.
[08:18] Learning to not “should” on herself when it comes to personal and business life.
[14:38] How she learned to build a company culture and thriving workplace.
[15:37] Creating workplace boundaries after she lost half her team.
[16:46] Lora’s recommendations on how to put systems in place for your business.
[22:48] How to handle conflict within your company.
[27:27] What Lora has done to pivot her business during the pandemic.
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Visit Lora Ladd online at The Tidy People
What’s more important to success - hard work or the talent you’re born with? I’ve always been interested in why we do the things that we do. Why some people can overcome insurmountable odds to become highly successful, while others don’t seem to be able to succeed or reach their potential. When it comes to success ... grit may matter more than your talent! In this episode I’ll show you how to build the mental toughness you need to work toward your goals.
I love stories that show the power of our minds to control our success. In this episode I share one of my favorites from the 1996 Olympics and women’s gymnastics, and how watching this event sparked my interest in both sports and neuroscience.
Find out why Grit and perseverance are both skills you can learn, why Grit is a combination of passion and perseverance, and why a growth mindset gives you an advantage in life.
Show Highlights
[01:09] How much of our success is innate or earned?
[02:42] Kerrie Strug and her amazing vault on her injured ankle.
[06:30] Angela Duckworth’s study on grit and how it affects success.
[09:08] Growth versus fixed mindset and how your mindset affects your success in life.
[12:20] Why you don’t have to be born with grit, grit can be learned.
[15:17] Grit isn’t glamorous and takes time to develop.
[17:15] Why you want a grit accountability buddy!
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Take the Angela Duckworth Grit Test
You might think “if I just work harder then I’ll get more done”... but working more can actually make you LESS productive. Getting up early, staying up late, and working through lunch to get a few more items checked off your to-do list could be a sign that you’re overworking your brain, which leads to more mistakes and reduced efficiency. Listen in and find out why working more isn’t always the best strategy and how you can optimize your brain’s natural attention limits to work less!
After graduating with my Ph.D. I landed my dream job at a hospital in Calgary. But after a few years in this fantastic position I wasn’t feeling motivated to work. In fact, I felt bored!
So I started my own business, while also working my day job. Working a lot of hours. In the short term, I was able to get things done. But over time I ended up pushing past my brain’s limits and burning myself out.
Find out why your brain stops working efficiently when you become a workaholic, how reducing hours creates more efficiency, and how a time audit could get your productivity back on track.
Show Highlights
[01:10] Why working more isn’t always the best strategy to get more done at work.
[02:46] The first signs that I was overworking myself in my regular job.
[08:14] Our brains work less effectively when we pass the workaholic limits.
[10:03] Research on a 4-hour work week.
[12:20] Tracking your time to see where you are less efficient.
[15:02] Using your brain’s focus time to get more work done.
[16:43] Why breaks are a must if you want to get anything accomplished.
[18:29] One question to ask yourself if you’re struggling to tame your inner workahold.
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Maria David-Evans joins me today to talk about how to bust through the glass ceiling as a woman and become successful in your career. Maria has been breaking down the gender barrier for decades. She talks about her 45 years of public service where she was often the only woman in the room. Receiving numerous awards for her leadership and community work, Maria has been twice named on Canada’s 100 Most Powerful Women.
Her family left war-torn Hungary during the revolution. After living in a refugee camp for over a year, she and her family had the opportunity to move to Edmonton. At the age of 10, she and her friends formed the Busy Bee Club to help the elderly and disabled in her community. This started her interest in solving “people problems.”
As an adult, Maria blazed the trail for women in leadership and management positions, including being the first female parks and recreation director of Canada, and being the deputy administrator in multiple areas of the provincial government.
Maria shares how she tried to fit-in early in her career when working in male-dominated industries, and what it was like to often be the only woman in the room. And she explains why finding the right mentors is so important for women in business.
Show Highlights
[02:40] Maria started off her leadership role early in childhood.
[04:00] Moving to Edmonton after living in a refugee camp.
[09:09] Her experience as the first woman to take on the parks and recreation director position in Canada.
[12:25] How she dealt with being a female lead in male-dominated roles.
[13:45] Maria talks about her female mentors, starting with Betty Hughes.
[21:13] Why she decided to go into teaching after her career.
[23:05] The importance of having mentors in your life.
[25:00] Role that self-confidence gave Maria in her career.
[29:15] Her experiences in Kenya with gender discrimination.
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What does it mean to sit on the edge of your comfort zone? According to today’s guest, that is where the magic happens. After experiencing the impact of the pandemic last year, many of us were left in a state of panic. Especially when it came to our businesses. Natalie Sisson joins us today to remind us of resilience, adaptiveness, and the importance of learning from failure.
Natalie is a New Zealand entrepreneur, three time best selling author, speaker, and host of the Untapped Podcast. After ditching a successful corporate career and co-founding a technology company, Natalie decided to monetize her humble six-month old blog “The Suitcase Entrepreneur” into a multiple six figure online education platform in 2010. These days, she’s passionate about helping women tap into their potential and get paid to be themselves.
Natalie is the perfect guest to bring on for this topic. Listen on to find out her top strategies to stay on track with your business goals.
Show Highlights
[02:03] - Welcome to the show, Natalie! Natalie shares her background and curiosity.
[05:30] - A common problem in confidence is not considering yourself as an expert, but not everyone needs an expert.
[07:24] - Why as women, we tend to want to be over prepared for new things. We lose sight of being okay with failure.
[09:45] - What happens when we sit in our comfort zone for too long?
[11:01] - The edge of your comfort zone is the perfect balance between being comfortable and pushing yourself.
[12:27] - Natalie suggests some strategies you can do when your confidence takes a dive.
[16:10] - Natalie compares the start and growth of a business to her experiences in team sports.
[21:35] - What is the difference between intention and a goal?
[23:19] - Natalie breaks down setting up attainable goals and a tool she has used successfully.
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Connect with Natalie
Untapped Podcast
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Does it feel like you’re constantly busy? Always working but not making any progress or headway? Multitasking may be your problem! Listen to find out why trying to multitask actually makes your brain less efficient and reduces your productivity. Find out how to focus your brainpower on the task at hand so you can get more done!
Multitasking is a bad strategy if you want to get anything done in your day. Your brain has limits when it comes to how much info you can keep in your mind at once. Trying to multitask strains these limits, and makes you more likely to make mistakes. Stop the habit of multitasking and let your brain become its most efficient so you can get more productive work completed during your day!
Show Highlights
[01:44] Getting stuck in a stairwell after trying to multitask.
[02:28] Your brain has storage limits, just like a computer.
[03:15] The myth of multitasking debunked.
[04:50] Shifting focus when multitasking makes you forget more and make more mistakes.
[6:45] Why you’re probably trying to multitask without noticing
[8:24] 2 strategies to get out of the habit of multitasking
[10:25] Why becoming an expert at focusing on one thing will make you more productive
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Have you ever wished you had more time in your day? That you could slow down time and have a few more hours to get all your activities checked off your to-do list? Today, I’ll share how you can keep your brain more focused at work with just 15 minutes of daily planning.
Find out how to commit to your goals for the long haul, why your motivation fades over time, and how to start your workday with success. Listen in to learn how to stop procrastinating over your workday, how your work productivity plummets if you don’t take breaks or get enough sleep, and my five steps to pre-plan your day and create a more efficient and effective workday.
Show Highlights
[01:28] A challenge I was assigned in a workshop to find my strengths.
[04:48] How I arranged my schedule to avoid distractions and accomplish goals.
[05:45] Intense bursts of motivation and how they wear off over time.
[08:44] Five tips for pre-planning your day to become more effective and efficient.
[10:48] The differences between productive work and busywork.
[13:04] Advantages to scheduling similar tasks together in a work bundle.
[15:36] Reduce the clutter in your workspace to reduce distractions.
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Have you struggled with consistency? You’re excited about your new project and start off feeling super motivated... but then your motivation fizzles, and you’re back on the couch, procrastinating and avoiding. Today, Dr. Peggy Malone joins me to discuss why some habits are hard to stick to, and how to stay motivated to project completion!
Find out why it’s hard to motivate yourself for long-term goals, how imagining future-you can help you stay on track, and how to think of habits and goals as part of your identity. Listen in to learn how habits can affect your success, why you stay stuck in habits you don’t want, and how to fix your system to make new positive habit changes.
Show Highlights
[02:40] Dr. Malone talks about her story and how she arrived at her practice.
[04:15] The habit challenge - taking up a new habit each month for a year.
[06:39] How routine creates our persona and our identity.
[09:33] Think about habits and goals as part of your long-term identity.
[10:51] Incorporating new practices, changing your process, and changing systems.
[12:16] Why forever habits are locked into who you are and your identity.
[20:07] Tips for creating habits that stick to your daily routine.
[23:49] Common mistakes people make when getting started with new habits.
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The Improvement Project Podcast
Did you know that your brain needs a little bit of stress to get things done? Sounds counterintuitive, right? We know that too much stress is bad for us; however, a little bit of stress is actually good for you and your brain and can help solve the problem of procrastination.
Find out why your brain needs stress to function, how stress and pressure can increase your motivation, and the amount of stress your brain needs to work effectively. Listen in to learn the sweet spot for stress and productivity, three strategies you can use to find the right amount of stress to be motivated but not stressed about your day.
Show Highlights
[01:14] How bad is stress and when is stress good for you?
[02:44] Your brain needs a quota of stress to function well.
[06:37] The stress sweet spot to get the most work done effectively.
[07:21] Strategies for hitting the best pace for efficiency without being overly stressed.
[08:41] Why your brain is motivated by rewards.
[12:20] Styles that work best for you to get the job done.
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Listen in to Episode #37 How to Stop Procrastinating
Find out how to be more efficient and productive at work by kicking procrastination out of your day! We all have the same 24 hours in the day, and when we procrastinate, it can drain our time and energy. I’ll show you why your brain makes you procrastinate and five strategies to help you stop procrastinating at work.
Listen in to learn why giving yourself rewards can stop procrastination, why you’ll want to delegate tasks that aren’t in your wheelhouse, and why fear encourages procrastination. Find out why being overwhelmed makes you procrastinate, how you can break down your daily activity into smaller tasks to avoid overwhelm, and why writing down your tasks on a list will help you get your work done.
Show Highlights
[01:11] Why your brain likes to procrastinate instead of work.
[02:03] Give yourself a reward to incentivize accomplishing your daily tasks.
[05:02] How fear enforces procrastination.
[06:39] Procrastinating when your brain feels overwhelmed.
[10:49] Doubt and lack of confidence feed procrastination.
[12:24] How clutter in your workspace encourages you to put off your work.
[14:09] Taking breaks to increase work efficiency.
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Listen in to Episode #37 How to Stop Procrastinating
Today success coach Christine Roberts is on the show to chat about how mental roadblocks can make you feel like you’re drifting through life without direction, and how to stay focused on your goals even when the people in your life aren’t super supportive.
Christine says that many of her clients hold themselves back because of their personal mindsets. With our minds processing over 70,000 thoughts in one day, being aware of how and what we feed our minds can be tough! She explains how to feed your mind the right messages to reach your goals.
Listen in to learn how our thoughts and feelings affect our physical health, three components that program our subconscious mind, and the importance of owning your thought life. Find out why not complaining will give you a more positive mindset, why you need to give yourself grace, and the importance of failing forward.
Show Highlights
[01:54] How Christine started as a coach in the personal growth field.
[02:55] Common mental barriers among women.
[04:18] The process of our thoughts driving our feelings and how that affects our personal growth.
[05:08] Three elements that program our subconscious mind.
[09:18] The key component of self-awareness and why this has such a fundamental role in our mindset and personal growth.
[13:57] Learning to say no and develop a process of decision-making.
[16:21] Figuring out your priorities and your value system.
[23:53] How to deal with negative people in your life.
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When it comes to success, motivation (or lack of) isn’t your problem. In this episode I share how I learned this lesson while watching my supervisor crush the dreams of some very excited potential surgical candidates (okay not really, but he did share this hard dose of reality).
Motivation isn’t enough to reach success. Your brain has years of habits that keep you stuck. So even if you’re feeling super-motivated today, without a plan in place it’s tough to succeed and stick with your goals.
Listen in to learn why thinking you just need more motivation makes you blame yourself when you fail, and why focusing on motivation is a path to self-doubt. Find out why the fear of the unknown is hard for your brain to grapple with, and how to overcome your brain’s desire for consistency and comfort if you truly want to make changes in your life.
Show Highlights
[02:16] How I learned that motivation isn’t the problem.
[04:18] Why it’s possible to “out-eat” bariatric surgery.
[07:02] Why your comfortable brain can overcome your motivation to achieve a goal.
[08:54] How to get out of your comfort zone and change your habits.
[10:20] A quick exercise to motivate your brain to keep focused on your goals.
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Download the workbook How to Change Any Habit
Do you struggle to follow through with your goals or projects? Motivation can quickly fade into procrastination and avoidance when you can conjure up immediate success. But it’s not your fault! Your brain isn’t wired to wait for rewards, and it wants all the success NOW. Our current media culture that features overnight success stories only drives home the false belief that we should be an immediate success.
Successful people don’t become successful overnight - they work on building their skills and talents over years, sometimes decades. In this episode I share why I love Dwayne “The Rock” Johnson, and Jamie Kern Lima who founded IT Cosmetics (then sold it for over a billion dollars). And I share what you can learn from these success stories so you can keep your momentum, bounce back from failure, and keep your brain on track to reach your goals.
Listen in to learn how consistency is key if you want to achieve your long-term goals and projects. Find out why your mental habits keep you going when times get tough, and why having a strong “why” will help come back after failure.
Show Highlights
[01:10] Our brains aren’t wired to wait for success.
[03:07] Why I love reading about successful people.
[03:57] The truth about how most successful actors achieved their success.
[05:11] Jaimie Lima and how she created a successful cosmetic company.
[09:16] Why habits keep you going when times get tough.
[11:15] Consistency is key to keep you going when you’ve lost motivation.
[13:43] How to use reflection to keep perspective on how far you’ve come in your business.
[15:06] Failure and why it can be a good event in your life.
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Check out Jaime Lima and It Cosmetics
If you’ve ever been frustrated with your finances or stressed out about money then you don’t want to miss this episode! Today I’m joined by accountant and financial coach Deep Ramachandran who started her own CPA firm 12 years ago in Chicago, with two clients and a big dream. Today, her practice serves over 1,300 clients.
Deepa left me speechless in this episode (which never happens) after she dropped some hard truths about the beliefs we as women have about money. Including how the outdated beliefs we as women have learned about money, savings, and wealth from our families can keep us stuck financially.
Listen in to learn how to overcome your own financial fears and roadblocks, how to start having money conversations with your partner, and why money is less about math and more about beliefs and mindset.
Show Highlights
[03:00] How Deepa became a financial expert.
[05:53] Gender differences in how we view and manage money.
[07:40] Why women start with a deficit in financial knowledge
[09:05] Money beliefs are passed through generations.
[14:20] Making financial decisions - Is there a gender difference?
[19:06] Common stigmas around purchasing decisions.
[23:46] If you want to build wealth, reflect on your core belief around money.
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Your brain is great at making up stories, often without you even noticing! These stories our brains come up with shape how we see the world and ourselves. Like a mental blueprint.
The problem? Your brain forgets the difference between facts, opinions, and stories. We all fall into habits of “mind-reading”, thinking we know what everyone else is thinking (spoiler, we can’t actually read minds!). You fall into these default mental stories and this makes it hard to see another explanation, or to see a different perspective.
Listen in to learn why your brain and body reacts to your “what-if” stories and why your brains works really hard to explain what’s happening around you. Find out how to shift your brain’s perspective away from these default stores and feel more in control.
Show Highlights
[01:37] Why what-ifs are a great example of mental stories.
[02:21] Your brain loves to make sense of the world and have a clear narrative.
[03:01] An example of how your brain will fill in details of a story.
[05:22] Why your default stories are a big problem for your body and mind.
[08:23] Is there an alternative perspective?
[10:15] Your body reacts to these stories and sends negative messages to your brain.
[12:08] How we can shift your emotional stressors from our stories.
[14:46] One quick tip to challenge your mental stories
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Working with kids can be challenging on the best days. That’s why I asked child psychologist and parenting coach Dr. Tamara Soles to join me this week. Tamara shares how we can help our tiny humans become strong, independent adults (and not get burned out as parents in the process!). When fostering good qualities in our kids, we usually don’t give them room to become independent or thought leaders.
Listen in to learn how to find the balance of autonomy for your kids, why teaching by example is essential, and how you can reduce how often your kids say no! Find out why we need to be aware of our own unexamined “no’s” and why flexibility and collaboration are vital for parenting success.
Show Highlights
[02:01] How Tamara decided to choose the career path of parenting.
[05:45] Why modeling behavior is a keystone to good parenting.
[07:50] Moving away from a “top-down” parenting model.
[09:55] Reacting to our children’s behavior.
[13:15] Tips on managing the stress of raising children.
[15:10] How we support our children is important to get good behavior outcomes.
[18:37] Helping our kids flourish but making sure not to micromanage our kids.
[19:35] Talking about and managing emotions with our children.
[25:01] Activities we can use with our children to promote growth.
[28:39] Barriers to accessing the tools we use with our kids.
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Dr. Tamara Soles on the web
When it comes to motivation, what works better - the carrot or the stick? In today’s episode Dr. Julia King is going to help us answer that question. Julia’s a psychologist and yoga teacher with an integrated mind-body approach to psychotherapy. We talk about how to keep your brain motivated to take action, and why it’s so easy to fall off-track when it comes to goals.
Listen in to learn why you struggle with your goals, how you might be setting goals for the wrong reasons, and why you might want to stop setting New Year’s Resolutions. Find out why authentic goals matter, why setting superficial goals can lead to failure, and how to tie your goals to your values to boost your motivation.
Show Highlights
[01:51] How Julia became a therapist after never intending to get into therapy.
[04:51] Why we struggle with goal-setting and reaching our goals.
[08:11] Danger of using the world “should.”
[11:05] Goals that aren’t appropriate for you and what you can do about them.
[12:35] Reviewing your goals - are you being too hard on yourself?
[13:40] Creating your own path to your individual goals.
[16:02] Does the stick or carrot approach work better for goal-setting?
[18:35] Using self-compassion to achieve our goals.
[25:01] Gear your values and behavior toward the person you want to become.
[29:00] The importance of accepting your starting place.
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With my background as a neuropsychologist, I get asked a lot of questions about memory and focus. Today, I'll explain the three biggest causes of brain fog, along with strategies you can implement now to help you to focus, boost your mental resources, and remember more!
I spent years working in a hospital with patients trying to identify which parts of the brain were working effectively and which parts were not working well. We tested learning, memory, focus, attention span, and language skills. But for a good percentage of my clients, nothing was wrong with their brains! I struggled to figure out why they were having trouble with memory and concentration.
When I dove deeper, I found that many of these clients who didn't have a specific physical reason for memory loss tended to have really similar stories (which usually included being super busy and burning the candle at both ends). When your brain is in constant go mode, you use up your brain resources fast.
Listen in to learn why your brain is on all the time, how your brain prioritizes, why you shouldn’t stress out when you can’t remember facts, and the effects of brain burnout on your body.
Show Highlights
[03:13] How I was confident in my work and how that changed.
[05:30] The story of a client who had memory loss because of a stressful lifestyle.
[07:41] First mistakes and signs of brain burnout.
[09:20] Why we can’t remember facts when we are stressed out.
[10:47] How somatic cognitive symptoms can affect brain efficiency.
[11:30] Five elements that can overwhelm our brain and cause brain fog.
[13:55] Emotional stress from our people pleaser perspective creates brain fog.
[17:34] Our brains can adapt for short term, but will be affected by long term stress.
[20:11] Following a healthy lifestyle for good brain function.
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Are your beliefs about dieting holding you back? Today I’m talking to Dr. Shawn Hondorp, a board-certified clinical psychologist whose expertise is helping women master their relationship with food and focus on their dreams and goals.
Shawn shares how her own struggles with eating and body image led her to pursue her career and help others maintain a healthy emotional relationship with food. She helps her clients find a sustainable lifestyle, which gives them more control over their habits.
She dives into the role of internal motivation, external motivation, and physical biology when it comes to dieting. We talk about negative beliefs, why diets don’t work, and how to create a more positive relationship with food.
Listen in to learn why autonomous change is the path you want to travel, why weight cycling is bad for your health, and why internal motivation is the most significant factor in realizing a healthy lifestyle.
Show Highlights
[01:55] How Shawn became interested in food psychology.
[03:56] Negative beliefs surrounding diet and body image.
[07:18] The emotional impact of dieting and how it affects your psyche.
[11:39] Societal norms and how they create negative effects on eating habits.
[13:05] Outward perceptions we have from others.
[15:55] Internal motivation to change the way we eat.
[19:45] What willpower is good for and what it’s not so good for.
[25:04] Healthy versus unhealthy food and the implications for not eating healthy.
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Check out Motivation Made Easy Podcast
Visit Dr. Shawn on the web
Today I’m talking to Dori Staehle, the only certified drum therapist in North Carolina, about how to use drum therapy for healing. She explains how she uses drum therapy with kids who struggle with focus and concentration, and even to improve her own focus.
Dori first played drums in a church rock band, and while she played in the band for 13 years, she didn’t discover the healing power of drumming until later. While tutoring kids with ADHD, Dori realized that she could apply her drumming technique she created to help lower anxiety.
Listen in to learn how she found out how Dori discovered how to use drums for healing, how Dori uses her drumming technique to help others, and how clearing out your personal energy results in clearing out your space.
Show Highlights
[03:40] Drum therapy helping kids with ADHD.
[06:11] Researching drum therapy and how it had been applied up until that time.
[08:12] Developing her techniques for different children.
[10:50] How Dori found out about her rare neurological disease.
[15:14] Healing drumming technique process.
[18:37] The need for renewal and organization when having drum therapy.
[20:15] Learning the musical basics of playing a drum.
[23:51] Developing programs based on her client needs.
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Check out Next Stage Drumming
Today, we’ll talk about five ways you can build resilience into your life. Resilience is the ability to bounce back when you’re experiencing stressful times, and how well you cope when a crisis happens.
While resilient people do face challenges, they don’t let those challenges keep them down. The faster you can bounce back from a setback, the more likely you are to be successful. Resilience is essential for long-term success. Here are five things I learned about resilience in the past year:
First, you need to train your brain to focus on the wins. Next, you need to bite responsibility off a tiny piece at a time. Then, keep your long-term goals in sight and put them in a visible place you can see daily. Fourth, take care of your health to have the physical stamina to be resilient. Fifth, put yourself first and keep your emotional balance to build resilience.
Listen in to learn why it’s essential to focus on keeping your brain balanced and why being and physically healthy is vital for resilience.
Show Highlights
[02:37] The silver lining of the past year in review.
[03:33] Qualities of resilient individuals.
[04:47] Five things I learned about myself when it comes to resiliency.
[07:10] Get tasks done one small task at a time.
[09:15] Keep your long-term goals in site.
[13:09] Create healthy lifestyle choices to be physically resilient.
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Check out Episode 7: Ten Ways to Improve Your Sleep
Today, I’m answering a question from a listener who asked how she can stop letting her brain sabotage her decision-making process. While it’s easy to stress out over making a decision, it’s also easy to be filled with doubt and uncertainty about our decision once we finally make it! Find out why we struggle to make decisions in the first place and my five-step process to make your brain create decisions with confidence!
When you have a tough decision to make and you’re not sure what to do, the emotional part of your brain takes over, and you start to overthink and worry about all the “what if’s”. Your brain gives you dozens of possible scenarios, putting you on overload. This keeps your body stressed out and overwhelmed. You finally make a decision, BUT then your brain hangs on to the idea and goes into a cycle of self-doubt.
Listen in to learn how perfectionism and people-pleasing can lead to indecision, why our brains like to create worst-case scenarios, and why the safety mechanism of your brain can stop you from making a decision.
Show Highlights
[01:43] Common decision-making scenarios
[03:30] How “what if” scenarios can thwart your decision-making process.
[05:16] What happens when our rational brain gets overtaken by our emotional brain.
[07:18] Why your brain and body might not feel confident about your decision.
[08:50] The reason why some types of decisions are easier to make than others.
[11:09] How invested are you in your decision?
[13:33] Stopping the hyper-drive emotional side of your brain.
[16:20] Steps to motivate your brain to take action.
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Check out Episode 30 where I talk about decision fatigue
Today, Candice Bakx-Friesen and I chat about being a female in the battleground of real estate investing. We talk about how our belief systems about money, success, and wealth can hold us back. Listen in as we discuss how to build relationships in our virtual environment and use your strengths to take action and start or run your business.
Candice comes from a background with several family members being entrepreneurs themselves. She was driven to succeed even as a child due to seeing her parents’ examples as entrepreneurs.
She recommends starting to lead by example when your children are very young to instill work ethic and value in being on a team. Children see these examples and bring them forward into their adult life.
Listen in to learn how instant gratification affects goal setting, how distraction relieves us from taking action, why negotiation has to be a win-win situation, and why it’s essential to focus on your strengths.
Show Highlights
[02:30] How Candice became inspired to become an entrepreneur.
[05:39] Her early experiences and how her upbringing shaped her money mindset.
[09:25] The importance of making a plan with a goal.
[13:02] The negative effects of receiving instant gratification.
[15:20] How Candice navigates a male-dominated industry.
[20:14] Why it’s important to focus on your strengths.
[22:53] How to build relationships in a virtual climate.
[27:15] Mindset mantras you should consider.
[32:02] Being aware of the risk you are taking and understanding the type of risk you are getting into.
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Check out Investor Smarts on the web
Today, Lisa Kilgour and I talk about how you can create false beliefs around dieting, weight, and body image. Lisa is a registered holistic nutritionist, speaker, educator, and author who helps people heal from diverse and complex health issues. Listen in as we discuss how the food paradigm changes over time, why eating whole foods is essential, and how to change your perspective about food to have a healthier outlook.
Lisa learned for herself how vital nutrition was while in college. She experienced severe nutritional and dietary deficiencies, which led her to have nerve pain, a foggy brain, and uncontrolled asthma, among other health concerns. Although she met with several doctors, none could help her, but they also never asked her about her diet.
After college, she worked in a nutritional company that produced a green whole food product. After trying the product, she finally had focus and clarity back in her life. She then returned to school to secure her nutritional degree and started her own practice.
Listen in to learn why it’s important to look at your entire lifestyle when it comes to health, why our beliefs about weight and food matter, and how to bring more supportive food beliefs back to your body.
Show Highlights
[01:55] How Lisa arrived at her career as a holistic nutritionist and educator.
[03:33] Going back to school for her degree in nutrition.
[06:49] Why living in stress is detrimental to your overall health.
[10:25] Eating for your body and eating seasonally.
[13:28] Bringing food control back to your body.
[15:29] Our belief about weight and what we eat.
[19:57] Where to start when thinking about how to set yourself up for food thought success.
[21:27] Pulling trauma threads out of your current eating habits.
[25:57] Knowing when and how to say you are finished eating.
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Check out her guide Five Ways to Eat What You Want
Check out Lisa's Book Undieting
Today we’ll talk about how you can be more confident at work - specifically how to feel more confident when surrounded by colleagues that make you feel bad all day. I’ll walk you through three potential solutions to help you deal with negative comments from colleagues at work, and to help you feel more confident having those tough conversations.
Negative colleagues can drive down productivity and the mood of the team. Sometimes outside stressors can lead to a hostile work environment, or we might just have clashing personalities that don’t fit well. Since we all react to stress differently and we all have our own stuff going on outside of work, this stress can be carried over to the workplace and make the work environment a tough place to navigate.
Find out why doubting yourself can take up mental resources, how to find mental resources to deal with work problems, and how to fuel your soul. Learn how to start from a full confidence cup, and why mindset is so important when it comes to any interaction with other people, colleagues included.
Show Highlights
[01:22] All of us have had to deal with crappy work colleagues at some point in our career!
[03:04] Solution number one is start from a full cup.
[05:19] How healthy living activities fill up your confidence cup.
[06:50] Why fueling your soul is so important.
[07:39] Solution number two is check your mindset.
[15:00] Seeing criticism as a personal attack can lead us into a spiral of doubt.
[16:35] Sometimes people are just mean and negative in their criticism.
[20:20] The purpose of asking supporting questions when you receive critical feedback.
[23:19] Solution number three: evaluate what you can do in your situation.
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Today we’ll talk about why it's hard to say "no" when others ask us to take on extra work. I'll explain the two reactions your brain has hardwired to make you feel guilty for saying no, why your mind and body need to stop saying no to every request, and how to say "no" without feeling guilty.
Two prime culprits make us feel guilty about saying no, and create inner turmoil and stress. Reason number one is you've learned to be a people pleaser. Reason number two is your inner perfectionist who wants to be able to do it all.
Find out why our brains are programmed to say "yes," how we can quickly burnout when we practice pleasing people, and why perfectionism can lead you down the path to burnout. Learn why it takes skill to say no, why it's harder to say no than to say yes, and the repercussions of saying yes to every request.
Show Highlights
[01:34] Saying yes so we don’t have to feel guilty about saying “no.”
[02:12] Being a people pleaser will lead you down the rabbit hole of feeling guilt.
[04:16] Why being a perfectionist will lead you to say “yes” to everything.
[07:00] How your brain overloads when you say yes to every request.
[08:31] Every time you’re saying “yes” to one task, you’re saying “no” to something else.
[10:14] How to say “no” without feeling guilt.
[13:14] Why it takes effort to learn to say “no.”
[16:50] Follow-through and stick to your guns after saying “no.”
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Today I'm talking with a health coach Eva Rodriguez about transformational self-care for busy women and moms. Eva is a certified health coach, personal trainer, emotional eating expert, and host of Healthy, Sexy, Strong Podcast. Eva works with women to help them end the battle with food and their bodies so they can live and love their lives.
Eva shares how self-care is more than having a spa day. She explains the difference between transactional self-care and transformational self-care, and walks me through how transformational self care is a holistic practice that enhances and enriches your life on the physical, emotional, spiritual, and social levels.
Find out why transformational self-care is key to improving your mood and having a good relationship with yourself, and what actions you can take to promote your well-being. Learn why each self-care practice is individual, the Eight Dimensions of Wellness adaptation, and how you can reframe your thoughts to prioritize self-care into your daily life.
Show Highlights
[02:01] How Eva made the leap from her former job to her health coaching business.
[05:21] What is transformational self-care?
[08:20] Elements of individual self-care within the Eight Dimensions of Wellness Adaptation.
[12:06] How you can practice environmental self-care.
[14:17] Prioritizing self-care practices daily.
[16:45] Why self-care isn’t selfish or frivolous.
[20:18] Self-care and playing the long game. Why it’s important for your mental health.
[24:45] Types of physical self-care you can do for yourself.
[27:15] The importance of having healthy boundaries.
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My interview on Healthy, Sexy, Strong Podcast
Today I'm talking with gut-health expert Julie Davey about the importance of gut health and how changes in our gut health can impair our well-being. Julie has over 20 years of experience in the healthcare industry and has helped people transform their lives through her coaching program.
Seven years ago, Julie started making the change to holistic wellness for herself and her family. Having gut issues her entire life, Julie decided to figure out how to heal her gut. She wants to share her journey to gut health with others to help them recover their lives.
Find out the components involved in gut health, what exactly is gut dysbiosis, and signs and symptoms of gut imbalance. Learn why an imbalanced gut microbiome can cause an inability to lose weight and how specific harmful bacteria can cause emotional imbalance.
Show Highlights
[01:44] How Julie became interested in working in the field of gut health.
[03:36] Physical symptoms and patterns that show up when you have gut health issues.
[07:10] The gut-brain connection and how your gut can affect your mood.
[10:14] How to get tested for gut imbalance.
[14:15] Why traditional medicine protocol doesn’t work for everyone.
[16:05] Factors that lead to poor gut health and small changes you can make for better gut health.
[21:20] The difference between digestive enzymes and probiotics.
[25:53] Your five-day gut reset guide with meal plans.
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Today I'm here to talk about burnout. We were all hoping 2021 would feel different, but unfortunately it’s starting out pretty much the same. If you didn't feel burned out and exhausted in 2020, you’re probably feeling it now! In this episode, I'll walk you through five reasons you may be feeling burned out. Listen in to learn strategies you can implement to boost your energy.
More and more, we are feeling burnt out and exhausted! Although we can use caffeine and sugar in the short term, these short term fixes aren't great ways to boost energy in the long run.
Find out which five everyday daily activities can leach your energy and create burnout and why sleep is so important. Learn why you must prioritize your to-do list and how you can change these five aspects to make a more positive impact on your daily life!
Show Highlights
[01:29] Most people tell you they are busy or tired when you ask them.
[02:12] Reason #1: You’re not getting enough sleep
[04:42] Your never-ending to do list can burn you out.
[08:53] Estimating time for your big three of the day.
[10:35] Why you want to incorporate regular exercise into your daily routine.
[13:00] How self-doubt can burnout your brain resources.
[15:16] Stop worrying about what everyone else thinks about you.
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Listen to Episode #7 10 Ways to Improve Your Sleep
Today I'm joined by Noelle Beauregard. She is a registered nurse, coach, and host of the Simplifying Mom Life Facebook Page and mother of three. Her personal mission is to help moms make simple changes around their home to live a more present, joyful, and stress-free life.
Noelle learned while she was working as a nurse how much stress and lifestyle management can impact your health. "It's amazing to me how much sickness and chronic illness can be prevented." She shares why emotional stress can be a cause of disease, and how lifestyle cleansing can improve your health and wellbeing.
Find out how to be more present in your life, why you should change your overfilled time schedule, and how lifestyle cleansing works. Learn how you can avoid "yes burnout" by sorting out your priority list, how to set boundaries with others, and how you can delegate work to other family members.
Show Highlights
[01:29] Why Noelle chose working with life cleansing.
[03:40] What we can do to create a more positive lifestyle.
[05:36] We talk about how busy is the new normal.
[07:27] How lifestyle cleansing works for busy moms.
[13:15] Holding your ground with your new boundaries.
[15:29] Modeling healthy lifestyle behaviors for our children and families.
[19:34] The physically impossible to-do list and why we need to ditch this habit.
[22:46] How to start to say “no” to favors that other people ask of you.
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Today I'm joined by Kristen Boyle, an internationally certified yoga therapist, somatic coach, single mom, and entrepreneur who shares with us how we can use yoga therapy and the Embodied Living Practice to avoid burnout and thrive in life.
She started teaching yoga when she went through a nasty divorce from a dysfunctional relationship. Realizing that yoga's practice was supporting and sustaining her through her trials, she decided to take up yoga therapy as a practitioner. Kristen's goal is to show others how to bring the body into the full conversation of our well-being.
"The mind and body are incredibly integrated. The more attuned to the signals of the body we have become, we can use this to guide us and our choices." She finds that we are used to not paying attention or understanding our bodies. Kristen shows others how they can connect with the deeper layers that are missing.
Kristen talks about how we live in a world of overwhelm that leads to burnout, why we are unconscious about receiving signals our bodies are giving us, and when we are in a state of overwhelm, why it's hard to see how we can bring ourselves back into a state of balance.
Find out how to recognize the impact your story is having on your body, why your body doesn't have a wrong physical response, and the importance of recognizing what is happening emotionally when you have a physical response.
Show Highlights
[01:21] How Kristen started down her path of yoga therapy.
[03:12] The approach of yoga therapy and how it applies to the mind-body connection.
[05:27] Connecting with the deeper levels of our body.
[07:36] Why the medical field has lost sight of the mind-body connection.
[11:02] The practice of Embodied Living and how the process works.
[15:09] Components of practicing with a somatic coach.
[17:44] Yoga therapy as the psychology aspect rooted in the layers of being.
[20:23] How physical injuries can create emotional trauma.
[25:14] What Kristen does to prepare for her work as a yoga healer.
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Today I’ll walk you through the top three reasons New Year’s resolutions fail and give you my insider tips on how to stick to your resolutions this year. Statistically, 80% of us will give up on our resolution by the end of February.
You start the year pumped and are on track the first week. By the third week of January, more projects are added to your calendar, and you start making excuses for not moving towards your resolution.
We quickly lose motivation to stay on track because of our brain’s natural defaults. I’m going to tell you three ways your brain will try and throw you off track when you’re trying to change your habits.
Find out how you can stay on track and reach your goals this year, why it takes tons of mental resources to change your habits, and why we need to override our mental default for comfort.
Show Highlights
[01:28] 80% of New Year’s resolutions fail by the end of February.
[03:20] How our brain’s natural default derails us from new habits.
[03:36] Reason #1 your brain’s default is to stay the same.
[08:04] Reason #2 your resolution isn’t specific.
[11:11] Reason #3 you didn’t create a plan around your resolution.
[13:09] Tips on how to stick to your resolutions.
[16:25] The benefits of measured goals.
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Today we are joined by Danielle Bettman, owner and parenting coach at Whole Heartedly. Danielle helps families with strong-willed toddlers, and parents with a good-cop, bad-cop dynamic find sanity and solutions. Through one-on-one coaching, she helps parents extend their patience, troubleshoot parenting strategies that work, and rewire their parenting mindset and beliefs. She hosts the Failing Motherhood podcast, showcasing the struggles of parenting.
Danielle shares how her second daughter was very challenging and didn't fit into any "normal'' parenting methods. She explains how she had to rethink her parenting strategies, and soon realized that other parents were in the same dilemma as she..
In this episode, we talk about how different personalities parent differently, how you can be sending mixed messages to your children, and how to recognize when your home situation is starting to become unglued.
Find out why it’s hard to problem-solve when we are emotional, how your own personal fear affects parenting, and how our fears are projected onto our children.
Show Highlights
[01:46] Why Danielle decided to enter the field of parent coaching.
[03:54] How her second child was much different than her first when it came to personality and parenting.
[05:00] Jumping into entrepreneurship in her new role as parent coach.
[07:14] Good-cop, bad-cop parenting
[10:21] Why we don’t get time to talk about the deeper issues of parenting.
[14:00] Phrases and words from childhood that we bring into adulthood as a parent.
[15:06] How the story playing out in your head is impacting your parenting today.
[17:13] The stories we tell ourselves as parents.
[20:36] Why parenting isn’t a “natural” behavior we inherently understand.
[23:44] Danielle’s five-step approach to parenting.
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Failing Motherhood Podcast
Today we are talking about procrastination. Stick around to learn the two reasons most of us procrastinate and a step-by-step approach to overcoming this annoying habit.
I used to be an expert procrastinator - if I could put it off, I would! No matter what the activity, it was put off if it wasn’t fun. Because procrastinating worked out for me, this behavior was reinforced in my brain. And sometimes the task I decided to put off would resolve itself, which just reinforced my procrastination!
Our brains are great at reinforcing actions that keep us in our comfort zone. The short term comfort that we receive is offset by the long term negative consequences of falling into the habit of not taking care of our responsibilities. Besides, your brain will continuously remind you of that task you were supposed to finish because your brain is keeping this activity on your to-do list. After all, it’s not complete. This process takes up valuable brain space and resources.
In this episode, find out why procrastination wastes your brain resources, why we procrastinate, how to free up your mental resources, and the two reasons we procrastinate.
Show Highlights
[01:24] How I fell into the habit of procrastinating.
[03:19] Negative consequences of procrastination.
[05:34] The first reason we procrastinate.
[07:32] How to decide if you are procrastinating.
[09:55] Creating a game plan to get activities done.
[12:03] The second reason we procrastinate.
[16:30] How fear leads to procrastination and avoidance.
[20:29] Learning true confidence.
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Today I'm joined by author and speaker Pattie Grimm, who is here to share with us how to be bold without being bossy, confident, not cocky, and how to successfully achieve being an assertive female leader.
Pattie is an empowerment expert for leaders and women, and she herself was a leader for several global Fortune 100 companies. Patti was recognized as a top leader in Who's Who of Women Leadership and is the author of a best selling book: Quiet Women Never Changed History.
Her personal mission and vision in life are to "Make a difference, empower women and girls to be the best they can be in any endeavor they choose."
In this episode Pattie talks about how women have come a long way, but we still have much to do to kick open the workplace's glass ceiling. Patty speaks on the topics of imposter syndrome, the differences between a leader and a manager, women's social pressure to be perfect, and how to speak and show up with confidence in your body language.
Show Highlights
[02:07] How Patty jumped into female leadership early in her career.
[04:00] Changes Patty has seen in the field of female empowerment over the past three decades.
[11:40] How unconfident body language reinforces negative thought patterns in your brain.
[15:36] Options on leadership tactics to be collaborative instead of bossy.
[19:42] Why you’ll never be liked by everybody.
[21:19] Differences between a good female and a good male leader.
[28:48] Patty’s recommendations for where to start your journey to become a confident leader.
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Patty Grimm Quiet Women Never Changed History
Email PattieGrimm@live.com to receive a free Guide to Write Your Personal Vision Statement
Go to www.womenkickingglass.com/book to get Pattie’s book for $10 plus bonus material!
Today I’m joined by Ama Brew, a best-selling author, keynote speaker, life-balance strategist, and certified wellness coach. After a career in Human Resources, Ama started a childcare business and lost herself in her business for years. She struggled to create a better work-life balance and shifted careers into her current position as a life-balance strategist.
Ama realized early on that in the corporate workplace environment, “you needed to be all in to succeed.” When her premature twins were born, she realized that the corporate world wasn’t a good fit for a new mom of two children who needed extra care. Ama started a daycare business to have her children with her during the day. What she came to realize was that it wasn’t corporate that was burning her out; it was her lifestyle.
Ama now works with highly-driven, goal-achieving women who have a vision and want to “do it all” minus burnout. Ama uses her system to give her clients a way out of a hectic, stressful life.
We chat about the misunderstanding of work-life balance, why people resist taking care of themselves, how to prioritize self-care tasks, and activity ideas that can fill you up and recharge your life batteries.
Show Highlights
[02:03] How Ama became interested in work-life balance.
[05:10] What is a certified wellness coach?
[10:01] Self-care is the best tool we have for breaking the stress cycle.
[12:56] Ama’s system to replenish and renew your energy.
[20:26] Why you should save yourself before you save the world.
[27:06] Don’t be afraid to reach out for help.
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Listen in to Ama’s Podcast Empowered for Balance
Today I'll share a common mental trap when it comes to confidence and why you shouldn't wait to feel confident to take action. I explain why taking action, especially when you're scared, is the most effective way to stop this mental trap and boost your confidence level.
Two false beliefs happen when we don't take action. First, our brain thinks that confidence is a feeling that will "just happen if we wait long enough." Second, we wait for some external reinforcement to make us finally feel confident. Unfortunately, that magical feeling of confidence isn’t going to suddenly appear because confidence is a skill that requires practice!
Waiting for confidence actually takes confidence away from our brains as this relinquishes control to our external environment. Confidence isn't a virtue we are born with. We have to develop confidence with practice. We need to think of confidence as a skill that we can learn daily.
Show Highlights
[01:18] A common mental trap is waiting to act until we feel confident.
[04:58] Why waiting for confidence gives up control.
[06:47] Negative statements about confidence and what they do to your brain.
[12:36] Confidence can become automatic through practice.
[14:21] We can also learn confidence through adversity.
[15:47] It’s actually good for our confidence to have setbacks and obstacles.
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Mindset The New Psychology of Success
In this episode I’m speaking with Jen Espinosa-Goswami who has spent her life focused on personal improvement, starting with her 100-pound weight loss as a college student and most recently as a marathon runner. She is a speaker and holistic coach, where her passion is to facilitate bliss for every woman. Jen is a member of the National Weight Control Registry, and her weight loss story has been featured in national publications.
Despite challenges with weight from an early age, Jen grew up with loving friends, family and enjoyed being a star student at school. A month before she graduated from college, her grandmother, who she was very close to, passed away. A trigger moment for Jen, she was faced with the possibility of her own mortality and her health journey.
Jen talks about her weight loss journey, how she built the mental strength to run her first marathon, and how to use these strategies in your own life.
Show Highlights
[02:28] How Jen made the mental shift and change of mindset to start her weight loss journey.
[05:12] Her unhappiness of the vision she saw of her future self.
[06:43] Jen took a year to reach her goal weight.
[10:55] Running marathons and why she decided to run.
[14:18] Why I find marathon runners so interesting.
[17:51] How Jen emotionally moved past running when she was exhausted.
[19:39] The evolution of her weight loss coaching program.
[22:34] Why it’s hard to recognize your daily small wins.
[24:08] Finding the right virtual exercise program for yourself.
[25:38] Three strategies to get and stay fit!
[31:07] Why she wouldn’t change any of her challenges in her life.
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Weight Less Chronicles
Work with Jen
In this episode, I speak with Irene McKenna, an empowerment and parenting coach for moms who want to ditch the overwhelm, step off the cycle of reactivity, and feel confident that they can parent successfully.
Irene shares her own journey which started almost ten years ago with her two sons born 15 months apart. “In the beginning, it was a crazy town around here, and to say that I lost myself was a bit of an understatement.” Irene shares how she discovered health and parenting coaching, and how this led to a shift in her parenting, and a reduction in overwhelm.
Irene talks about what empowered motherhood looks like, and the four pillars that set us up for successful parenting.
Show Highlights
[02:04] Why Irene became interested in working with moms and parents.
[03:33] Areas where moms struggle the most.
[06:39] Four pillars for successful parenting.
[09:14] Why it’s important to give yourself grace.
[11:30] Often our reactions to our children reflect our own childhood experiences.
[14:40] Irene’s advice on how to stop when we feel like we are out of control.
[18:04] How to calm our stress response by engaging with our body.
[22:58] Giving kids ownership translates into cooperation.
[25:11] How to teach values in boundaries.
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Visit Irene on the web
Check out her Facebook Group Thrive and Motherhood
In this episode, I'm joined by Christy Primmer to chat about self-care and success. Christy is an author, a registered mental health counselor, the founder of the "Think Like a Lady, Act Like a Boss" coaching program, and a self-care junkie.
When asked what got her into the field of self-care, Christy replied, "I know all too well what it's like to hold myself back, whether it's in personal relationships or professional career development." She made her mission to empower and show other women how to create and live the life that they desire.
Christy views self-care from a holistic perspective - financially, spiritually, physically, mentally, sexually, and emotionally. We talk about why it’s important to create boundaries around these life elements if you want to achieve success. Learn why Christy uses a non-negotiable list when it comes to priorities and boundaries.
Show Highlights
[02:14] Why self-care is important when it comes to success.
[03:17] Christy’s definition of boundaries.
[05:49] Non-negotiables and how we can easily ignore boundaries.
[14:52] Physical side effects of living a stressful life.
[16:14] How to get past negative roadblocks in our thought pattern.
[19:01] Outsourcing work to others to give yourself a better quality life.
[21:59] How Christy has optimized her mindset for success.
[23:08] Her experience hiring her team and delegating tasks to other people.
[25:19] The importance of staying in your lane.
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Check out Christy Primmer on the web
FB: @PrimetimeConsultingServices
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In this episode, I'll talk about decision fatigue and how it can leave you feeling tired and burnt out. Listen in to learn one of my top strategies for fending off decisions fatigue and feeling more in control of your energy.
I remember feeling decision fatigue not so long ago. Not only was I working longer at the time, but I was also learning new skills, making my brain think extra hard. More decisions to be made = more brain resources.
At the end of that week, my brain hit a wall, and I couldn't make a simple decision about what colors I wanted on coasters for my office. My brain reached decision fatigue, and it couldn't make a simple choice.
Decision fatigue doesn't have to revolve around a big life decision. Every decision we make pulls from our mental resources. Change, whether positive or negative, stresses our brains. At a certain point our brains just run out of energy to make decisions.
Learn what you can do to avoid decision fatigue, how to create a routine during the pandemic, and how to make your life as normal and routine within your control.
Show Highlights
[01:14] Signs and symptoms of decision fatigue.
[02:17] Our brains work best when we do predictable activities.
[03:35] My experience of decision fatigue.
[05:07] Decision fatigue happens to all of us at some point.
[07:25] You can become burnt out from having to make decisions in a time of change.
[11:06] The best cure for decision fatigue is keeping the same activities in your daily routine.
[14:18] Some practical strategies to reduce brain fatigue.
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Check out Episode 022
In this episode, I’ll talk about a fear that holds so many of us back - the fear of failure. Have you ever held yourself back from trying something new or going after your dream because you were scared of failing? Listen in to learn one action item that you can do today to start training your brain for confidence.
It’s scary to fail because failure brings up so many negative feelings and thoughts. We are usually scared to take that leap because we don’t want to mess up! However, did you know you don’t fear failure? What you actually fear is being judged for failing.
Rejection Proof by Jia Jiang tells the story of how he goes after his dream of being an entrepreneur, then fails! Then he sets out on a quest for 100 days of rejection, trying to purposefully fail and get rejected 100 times, in order to learn why we are so scared of failure and how to overcome this fear.
Find out the science behind the fear of failure and rejection, why your brain works best when on a team, and why your brain is designed to make other people like you.
Show Highlights
[01:22] Have you held yourself back from trying something new because you were scared of failing?
[02:24] What you actually fear is being judged for failing.
[04:38] The science behind the fear of failure and rejection.
[08:40] What happens when we want everyone to like us.
[11:44] The result on your self-confidence when trying to get everyone to like you.
[12:39] People are watching you and waiting to judge you - this is your perception.
[14:07] Jia Jiang’s quest for 100 days of rejection.
[16:35] Often the result of your actions isn’t as bad as what your brain thinks will happen.
[17:42] Confidence is a skill that your brain learns.
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Rejection Proof by Jia Jiang
In this episode, I'm sharing why it's possible to do both too much and too little when it comes to your brain health. If you’re feeling burnt out and just want to sit on your couch until this year is over, I’ll walk you through how to get your brain out of this funk and move towards your goals.
Your brain loves routine and consistency, which is why this year has been hard for so many people. Our lives were completely disrupted by the pandemic, and our regular daily activities were thrown out the window.
Busy has now become the "new normal." It's currently socially acceptable and encouraged to burn the candle at both ends. However, on the flip side, not being busy at all is also hard for your brain.
Find out why your brain will resist change and stall your momentum, and why now is the best time to get back on track for the new year.
Show Highlights
[01:20] A big change this year has been a fluctuation in the change of pace in our lives.
[02:40] At first, the time at home worked well for organizing the home and starting a new project.
[04:25] Why not being busy enough is hard on your brain.
[07:12] Your brain is going to do its best to talk you out of your previous routines.
[08:30] Are you happy with where you are in all aspects of your life?
[09:30] Why you want to aim for the middle ground when it comes to your brain.
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In this episode we’re talking about how to find the courage to say what’s on your mind, and stand up for yourself. Listen in to find your voice and stop worrying what everyone else thinks!
Two fears usually stand in our way of speaking up: the fear of rejection and the fear of embarrassment. When those fears creep in it’s easy to convince yourself that your idea doesn’t matter, and so you hold back and don’t share your thoughts with others in the conversation.
Find out how to train your brain to act with courage to enable yourself to break free from fear and speak up! Learn how to remove the inner doubt stopping you from speaking your mind.
Show Highlights
[01:20] How many times have you held back in conversations?
[03:24] Wishing you had the courage to speak up.
[06:08] In our modern world, the fear of being judged can hold us back.
[07:50] Our brain’s default response is to doubt ourselves when we want to speak up.
[09:37] Holding back and not saying what we feel creates significant stress on our body.
[11:30] Train your brain to act with courage through practice.
[13:45] Build a mental barrier of courage in your mind.
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Today, we’ll talk about how your brain learns and why your biological memory systems can help you reach your goals or hold you back from success. Stay tuned and I’ll share one strategy to use those memory systems to your advantage and help your brain move toward success!
There’s a famous patient in neuropsychology named Henry Molaison who changed how we understand memory. Henry suffered from severe seizures, which limited his daily activities. Doctors tried medications, but nothing gave him relief. As a last effort, doctors removed his temporal lobes from his brain. Although this gave him relief from his seizures, he couldn’t remember anything before his surgery in 1953!
Although he worked with his doctor, Dr. Brenda Milner consistently for over 50 years, each time she came to visit he introduced himself as if he never met her before. From these studies with Henry we learned that our brain has different types of memories.
We can take what we learned from Henry to help us understand why you learn bad habits (without even being aware), how you can unlearn these negative habits, and how to find more time in your day.
Show Highlights
[01:18] Learning from a case study of a man named Henry, known as “Patient HM.”
[02:38] Patient HM’s background.
[05:34] How Henry’s memory improved although he didn’t remember doing the tasks.
[06:07] Explicit or declarative memory and implicit memory and how we use these types of memories.
[07:19] Practicing bad habits will keep you from succeeding.
[10:42] Our brain’s hard wiring learning systems make it easy for us to learn bad habits.
[12:17] Weekly challenge activity: Keep an activity log during the week.
[13:47] Check out my personality quiz - link below!
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Today, I will share the two responses we can have when we react to pressure: the chicken little response and the ostrich response. Knowing your brain’s default response to stress can help you feel more in control. Listen in to find out how to keep your brain back on track to be more successful under pressure.
Every day we are faced with stressors. When we are faced with uncertainty, we tend to fall into one of two patterns. At one end, our mind goes to worrying. The other extreme reaction, we tend to ignore the situation.
Learn how you can find a happy medium when faced with stressors, how to learn the signs that your brain is falling down the default panic path, and why negatively reacting to stress can drain your body and keep you stuck in a negative emotional loop.
Show Highlights
[01:05] Know your brain’s default response to stress.
[02:44] What we do when we are faced with uncertainty.
[04:16] Why our brains can really get in our way when we have to deal with a stressor.
[05:30] Some people are more prone to getting into this negative brain pattern than others.
[07:01] Draining brain resources from worry leaves us feeling burnt out.
[08:00] The chicken little response is a mental habit.
[10:08] What happens during the ostrich response.
[12:35] Examples of situations that can trigger stress response in our brain.
[13:28] Ignoring stress can make you prone to being sick more often.
[15:40] Falling into one of these patterns can have significant long-term impact on our health and success.
[17:30] What’s your brain’s default panic situation?
[18:32] Steps you can take to get out of the panic cycle.
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Today, I’m going to share my Top 10 Tips for Boosting Energy! If you feel like you’re running out of steam by the end of the day, and wish you had enough energy and motivation to do what you want to do, then listen in to this episode.
We all have times of the day where our energy and motivation starts to shrink. Remember that your brain has limited resources, and we often don’t realize that we’ve used our resources until we hit a wall. But that doesn’t mean we have to give up on the day!
Learn how you can manage and schedule your day to create more energy, quick strategies you can use to boost your energy, and why planning your day relieves stress and work for your brain.
Show Highlights
[01:14] When does your motivation fizzle?
[02:16] How stress drains your daily energy.
[03:52] Pushing or willing ourselves to do more only leads to burnout.
[05:30] Know when you’re at your best.
[07:27] Create a calendar with your work patterns.
[08:15] Plan your days, weeks and months.
[10:33] Switch activities if you feel that your brain is getting tired.
[12:39] Try getting outside for fresh air when you need motivation.
[14:32] Taking mental breaks allows you to get more work done.
[15:53] Eat a snack to boost your energy.
[18:20] Remind yourself why what you are doing is important.
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Today I’m sharing tips on how to point your brain toward success. Learn to reframe self-doubt and shift your brain towards confidence and the one phrase to look for that signals your brain you're slipping into doubt mode.
Beliefs impact our actions without you even noticing! One belief that develops in our minds is self-doubt. Our brains developed specific fears to keep our ancestors safe but today, these fears can hold us back from experiencing life. It's easier to stay stuck in doubt than to make the change to be more confident.
Learn the key phrases that keep your brain stuck in a cycle of self-doubt, which direction you need to point your brain, and why your brain wants to focus on your mistakes.
Show Highlights
[01:08] The power of beliefs.
[03:40] We all accept beliefs that may be hindering our progress.
[04:44] Social fears accommodate the ability to work together in groups.
[05:45] Fears in modern society can be a negative factor for our success.
[07:37] Catch your brain getting stuck in self-doubt with your words you use.
[10:00] The phrase “Yes, but” lessens our control and self-confidence.
[11:17] Your brain’s ability to focus.
[13:24] Our brain’s default is to focus on negative factors.
[15:49] Your brain notices all your mistakes.
[18:25] Point your mind past the obstacles.
[19:45] It’s impossible for your brain to feel negative thoughts when you are thinking about things you are grateful for.
[21:38] Sign up for my new Confidence Bootcamp!
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Today, we are going to dive into efficiency! Over the last year, I’ve juggled starting this podcast, my new business, and being a mom to a toddler. Working from home gives us extra multi-tasking and added responsibilities to make it all work!
Remember that your brain only has a limited amount of resources, and you need to take time to complete each of your daily tasks. Time is the most limited resource we have. Many of us wish we had more time in the day! I can’t slow time, but I can show you how I add an hour to my life every day with tweaks and hacks to save time.
First, cut out extra time wasters. Television, and scrolling through social media can eat up a large amount of your time fast. Turn on the screen time analytics on your phone to see how much screen time you are using. You might be surprised how much time you are spending on your phone!
Learn ten more things I do every day to save time and increase productivity.Many of the time-savers listed in this episode also save your bank account money.
Show Highlights
[01:33] Your brain only has a limited amount of resources.
[02:05] Time is the most limited resource.
[04:02] Pick out your outfit the night before.
[05:44] How to pre-plan your meals.
[07:41] Using standard meals to save time.
[09:54] Getting a bath or shower at night can also save time.
[11:37] Have an organized place for the objects in your home.
[13:26] How to chunk your tasks to save time.
[16:05] Figure out what blocks of time you have to work.
[16:35] Plan your day the night before.
[18:37] Weekly and monthly to-do lists for long-term planning.
[21:05] Write out your long term goals for the future.
[23:07] Delegate and ask for help.
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Today, I want to share a secret strategy that athletes, musicians, and successful business people use to train their brain. Stay tuned to learn how you can use this strategy in your own life to boost your confidence.
In previous episodes, I’ve talked about how much I love to watch the Olympics. I’ve always been fascinated by how athletes have trained themselves to be focused on their success. They dedicate time, effort, and finances to this one competition - the Olympics. While studying athletes, I’ve found they train their minds just as much as their bodies. Mental preparation is a process athletes practice daily.
Researchers have found that when athletes create their performance in their mind, their body changes and reacts as if they are actually physically doing the movement. Metabolic rates, respiration, and muscle contractions all respond to this mental image they are creating in their mind.
Learn why we don’t have to physically do an action for us to learn, how learning through your mind's power can benefit you, and how you can use mental training as an add-on to strengthen your mind.
Show Highlights
[01:24] Why I love watching the Olympic games.
[02:37] Olympic athletes mentally rehearse their movements.
[03:43] Mental rehearsal improves performance.
[04:10] How mental practice helps athletes train their bodies.
[06:30] Imagery working to reduce pain in your body.
[07:06] An example of how mental imagery can work in your daily life.
[08:17] How you can practice mental imagery.
[11:10] Practice this exercise and your confidence will go up.
[13:22] Quick tips to help your brain train more efficiently.
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Today, I’m talking about how the words you say impact your confidence and the four words you need to banish from your vocabulary. I’ll give you practical tips on how to retrain your brain to ditch these confidence-destroying words.
The words and the language we use play a huge role in how we see ourselves and the world around us. Our brains evolved around language. As a matter of fact, language is so essential that the side of your brain that controls language is considered the dominant half of your brain.
The words you use can create a negative self-image. When our brains start down the path of negative thinking, adding negative thoughts perpetuates this negative cycle.
Confidence, on the other hand, is an image you develop over time with practice. Taking four words out of your vocabulary can stop the negative thought cycle in your brain and put you on a path to building your self-esteem.
Learn which four words you need to take out of your vocabulary, why these words hold power in your life, and why it's essential to talk about mistakes as an action and not as who you are in your daily life.
Show Highlights
[01:14] How our words play a role in how we see ourselves and the world.
[04:07] Failure as an action gives us the opportunity to learn from our mistake.
[07:15] Why you need to banish “always” from your vocabulary.
[09:48] Never is another word you should take out of your verbiage.
[11:17] The third word you can do without is “can’t.”
[15:35] Eliminate the “shoulds” from your vocabulary.
[18:15] Rewording our vocabulary gives us perseverance.
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Today, I’ll be walking you through one of my favorite confidence-building techniques - what I call the “Confidence Ladder.” Listen to this episode to learn how to start your own ladder, and start facing your fears.
Confidence is a skill, just like learning to walk, and we learn best through practice. Specific experiences build our confidence, but others will tear it down.
Our confidence starts out low the first time we are learning a new skill. However, with practice and repetition, our confidence grows.
When you start the confidence ladder, your bottom rung is full of doubt and fear. You may be scared to take that first step. You want to be at the top of the confidence ladder, where you will feel self-assured. Every step on the ladder will move you closer to the top.
Learn how you can move through your confidence ladder, and how to train your brain to feel less scared and more confident.
Show Highlights
[01:23] How we learn to walk through stages.
[02:41] Confidence is a skill that we can learn.
[05:07] Our confidence starts out low when we start a new skill.
[07:42] How to start training yourself with your own “Confidence Ladder.”
[14:45] Practice helps train your brain for confidence.
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If you know all the reasons you want to change, but you've been struggling to take that first step towards a new habit or goal, this is the episode for you! I'll walk you through one, easy, simple to use a strategy that will kickstart your motivation and train your brain for a change.
I've always loved books, and I keep a stack on my nightstand, waiting to be read. Although it's healthy for your brain to practice reading, don't continue to read a book you don't like.
When I find a good book, however, I love to share and talk about that book. Recently, I finished a book by Mel Robbins called The Five-Second Rule. In her book, she shares how she struggled with crippling anxiety. Mel describes panic attacks and being out of control in her book.
Remember how our brains love to stay stuck in our safe habits? In her book, Mel talks about how we can snap out of the cycle and get our minds to start changing.
To change, we need a strategy to rewire our brains out of our old habits and new patterns. When we fail our big goals, we get discouraged. We can fail out before we even get started. However, we can make small, baby-step changes that equal significant changes down the road.
When you make small changes work, your brain gets a boost of confidence. As a result, your mind is much more likely to make another change.
Learn why small changes end up snowballing over time, how you can train your brain for confidence, and how you can learn to be successful and trust yourself.
Show Highlights
[01:49] When I find a good book, I love to share that book!
[04:14] It’s easier for our brains to do the same old patterns, instead of starting a new habit.
[05:17] The problem with big monumental goals.
[06:25] One of the easiest ways to change our habits is to change our actions.
[07:30] Thinking about making huge changes is overwhelming for your brain.
[09:20] Going for too much at one time equals big losses.
[10:22] Everyday acts of courage.
[12:23] How Mel used her five-second rule to get out of bed.
[13:57] Counting down can snap you out of your stress pattern.
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In this episode, we are diving into two things that hold you back from change: fear and comfort. At the end of this episode, I’ll share with you a pivotal strategy to use almost every day in many different situations to create a pathway for your brain to change a bad habit.
I’ve never been a morning person, and I don’t schedule activities before work. I often struggle to get out of bed when the alarm goes off. I’ve been using a great trick to get out of bed with my alarm, which I’ll share with you today!
Comfort and fear have incredible power over us and can prevent us from moving forward to change our habits. Also, your brain doesn’t like change and definitely does not wish to be uncomfortable. Our brains have a more comfortable life if we stay just the way we are and never change.
The most comfortable place our brains can be is when we are stuck in our old habits. To stay with your past, harmful habit is a trick your brain is trying to play on you. Good sleep habits are critical for us to get a good night’s sleep. Listen to episode seven, where I talk about the significance of sleep habits.
Morning routines are essential to gear your brain up for work mode. Did you know that hitting the snooze button actually is a bad habit for your brain? When you hit snooze, your brain goes into another sleep cycle, lasting up to another 90 minutes. Hitting snooze multiple times breaks multiple sleep cycles, which results in struggling to get out of bed.
Learn why getting up when your alarm goes off is better for productivity, why snoozing can be stifling your health, happiness, and productivity and why the fear of the unknown and the fear of risk can create worst-case scenarios and prevent you from moving forward.
Show Highlights
[01:47] An example of how I’m not a morning person.
[03:14] Why it's so hard to change daily habits.
[05:10] The importance of sleep and why quality sleep is important.
[06:22] Morning routines to start your day and gear up for work mode.
[08:46] Why snoozing isn’t a good habit for your brain.
[10:54] Change brings risk, and uncertainty, which our brains do not want.
[11:10] Your brain’s default mode is lazy and doesn’t want to expend energy doing different habits.
[12:27] Use the five second rule to break old habits and create new ones.
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In this episode, I'll talk about how to find the confidence to say "No!" and how being afraid to hurt someone's feelings, or being afraid to look bad may be burning you out.
Recently I said “yes” to a work project that I didn’t want. As soon as I said yes, I felt bad about agreeing to the project, and as the deadline got closer I started to dread the assignment.
Do you find that you take on too much? Are you often feeling overwhelmed, burnt out, or there isn't enough time? Do you find yourself agreeing to tasks you honestly don't want to do? You know just like I did almost as soon as you said yes, that you should have said no, but you say yes anyway!
The struggle to say no comes from fear. The fear of what others are thinking about us. Maybe you’re a bit of a people pleaser so you avoid saying no so you don’t hurt anyone’s feelings. Or you doubt yourself so you keep saying yes to prove yourself. But you just end up taking on extra work and burning out!
Learn why you should stop worrying about being "liked" by other people, why saying "yes" too much leads to missing out on the activities that really matter, and how saying yes to too many projects leads to regret and resentment.
Show Highlights
[01:05] How I ended up saying yes to a work project I didn’t want to do.
[03:20] Why the struggle to say no comes from fear.
[03:55] The people pleaser and why they have a hard time saying “no”.
[07:15] Self-doubt and worry can lead to burn out.
[09:07] Being stressed about being perfect leads to mistakes and more stress for perfectionists.
[11:02] How you can miss out on what really matters because you say “yes” to everything.
[12:31] Saying “yes” is easier in the moment than accepting someone won’t like you.
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In this episode, I'll explain the reasons why being a perfectionist can burn you out, and the one question you need to ask yourself to determine if your inner perfectionist is creeping up on you.
You may have figured out that I'm a bit of a perfectionist myself. At a minimum, I'm a bit overprepared. Listen in to hear the story of all my lists for my wedding, and how I still almost forgot the rings!
Despite our best preparation, some things just don't go as we planned. Life throws us curve balls all the time, and this can be really hard to deal with if you’re a perfectionist. We feel that we need to control everything, and when we realize we can't, everything seems to unravel in front of us.
Being a perfectionist doesn't always work out, there are going to be things in our lives that we simply can't control. Wanting to be perfect all the time can work against us in many situations. As a perfectionist, our brains love to control and want to know exactly what's going to happen. When things don't go as we planned, we achieve an extra-high level of stress in our lives and incredibly draining.
Learn why perfectionism leads to procrastination, extra work for you, and burnout.
Show Highlights
[01:26] How I ended up micromanaging my wedding.
[04:54] Being a perfectionist doesn’t always work out.
[05:17] What happens to the perfectionist when things are truly out of control.
[08:02] Using energy to be a perfectionist wastes our energy.
[10:03] How perfectionism leads to burnout.
[14:45] Common negative self-judgements we have of ourselves because of perfectionism.
[16:30] Your quirks and flaws are a part of who you are!
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In this episode, I'm sharing tips on how to create more energy for your day, and how to prevent your brain from getting into habits that are draining your mental resources. You’ll learn the four patterns that consume your energy and leave you exhausted at the end of your day.
When you get up in the morning, do you feel energized and ready to take on your day? As your day progresses, does your energy stay up, or are you feeling zapped and burnt out by the end of the day? If you’re like most of us, you find you don’t seem to have enough energy to get through your day, and all you want to do is flop on the couch when you get home.
Did you know that your brain uses most of the power in your body? Your brain uses approximately 20% of your body's energy daily. Considering how small your brain is, that’s a huge resource suck!
Self-doubt and other negative thoughts can unexpectedly drain your resources. These energy drainers can leave you depleted before you've finished your day and decrease your daily productivity.
Listen in to learn how mental activities can be just as draining as physical activities, how thinking traps can quickly use up your limited brain resources, and how to get more energy back in your day.
Show Highlights
[03:04] Our brains use about 20% of our total body energy.
[05:17] Trap #1 that drains your energy: general worry and stress.
[08:45] Trap #2 draining your energy: self-doubt.
[13:40] Trap #3 worrying about what other people think.
[15:35] Trap #4: worrying that you’re not good enough.
[21:23] Schedule time for relaxation and give your brain a vacation!
[22:57] Make sure to get enough sleep, and listen in to Episode 007 where I talk about the importance of sleep.
[26:45] Why skipping meals is not a good way to get more done.
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In this episode, I'll give you tips about how you can stop taking the actions of others too personally. I also talk about why you want to avoid turning yourself into vanilla ice cream just to be liked.
So often, we think we are mind readers, and we know why another person is acting or behaving a certain way. The trouble with mind-reading is we don't actually know what someone else is thinking. We use our thoughts to make an impression based on what we think is happening in another person's mind. Something as small as a colleague not responding to your email can send your brain into self-doubt and worry that person doesn’t like you or care.
When we believe we know what someone else is thinking, we are mind-reading. This can lead us down a rabbit hole of negative thinking. Next, your body starts having physical fallout from your negative feelings. From stress headaches to body tension and tight muscles, there are a variety of ways this negative thought process can affect your health.
Listen in to find out how our brains can take the fear of "not being liked" to the extreme, why we feel like we need to hide who we really are around others, and why we put so much energy into others "liking" us. Learn how we can burn ourselves out when we try too hard to make people like us, why putting on a front is hard on your confidence, and how changing your physical location can change your brain's thinking pathway.
Show Highlights
[02:10] My story of how my friend thought I was doubting because of my concentration face..
[06:29] How mind-reading shows up physically in your body.
[07:47] The negative spiral of feelings can hurt your relationship with others.
[08:58] Fear holds us back from building connections with people.
[11:32] Why we put on a mask to be or act a certain way with others.
[14:00] Effects of not being true to ourselves and how that hurts us.
[16:30] Steps you can take to reset your brain and nervous system.
[21:00] Don’t turn yourself into vanilla ice cream!
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In this episode, I'll give you tips about how to fight back against mom guilt and feel less burnt out at the end of your day.
For me, my mom guilt kicks in when my toddler, Allison, asks me to stay and play for just a few more minutes when I'm walking out the door to work. I feel that punch to my stomach, wishing I could stay and play with my daughter and the myriad of emotions that spiral from this point related to mom guilt. I start thinking about work as a “bad thing” because it means leaving my daughter, and I worry I’m being a bad mom!
Mom guilt, and all other forms of guilt, comes from us judging and being critical of ourselves. We get into a pattern of comparing ourselves to how we should be, how we should measure up, and we are left feeling wanting. We also compare ourselves to other moms, social media personalities, and famous moms and we can be so hard on ourselves when we don’t measure up! We set the bar so high, and when we don't reach that bar, we feel bad and guilty. This is a path to stress and burnout.
Listen in to find out why guilt and other negative emotions drain your brain, how constant stress can impact our minds and our bodies, and how social media plays into our guilt and daily anxiety. Learn why admitting we need help is hard for us, and why it's not possible to do it all yourself.
Show Highlights
[01:18] Feeling the dreaded mom guilt!
[02:47] The “shoulds” that I’m feeling can leave me burnt out at the end of the day.
[04:43] Negative emotions and thoughts which will drain our energy and ruin the quality of our sleep.
[06:27] Our expectations and standards of what it's like to be a mom.
[08:00] Social media’s impact on our lives.
[12:18] It takes a village to raise a family.
[13:51] True balance equates to harmony and our brains working in sync.
[15:33] Tip #1: We need to stop judging ourselves and other women.
[19:22] Tip #2: Call a mom you trust and tell her what you’re thinking.
[21:04] Tip #3: Do something for yourself and take time for yourself.
[24:00] Our brains are super good at focusing on bad stuff, and how to stop this.
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Have you ever come home from vacation and said you needed a vacation from your vacation? In this episode, I'll walk you through how to take a vacation minus the stress of preparing for your adventure.
Vacations can be stressful. Even if it’s a fun trip, you're in a new place and your brain is working extra hard to stay organized. All the extra mental effort that goes into organizing and planning a vacation can burn you out before you even start.
Today, I'm going to share with you my top tips for having a stress-free vacation. These tips will take away some of the stress that comes with vacation planning, and help you actually enjoy your trip!
Show Highlights
[01:52] Trying to pack as many activities as we can into our vacation can burn us out.
[02:29] Tip #1: Make lists.
[04:09] A brain hack to make packing easier.
[10:05] Tip #2: Plan your vacation so you don’t try and cram everything in on the last day.
[15:00] Tip #3: Delegate. You don’t have to be in charge of everything! It’s your vacation too.
[19:44] Bonus tip: Schedule time for yourself, even if it's only a few minutes a day.
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Are you feeling stressed out and overwhelmed trying to do it all? As a working mom with big career dreams I know what it’s like to not have enough time in the day, and to lack the skills and confidence to reach your goals. I have spent years understanding how our brains work, and learning what holds us back from having the courage to reach our dreams. Each week I’ll be sharing practical strategies to help you find more time in your day, build your confidence, fight back against mom guilt, and reach your goals. Learn to thrive from home and at work with The Bold Life.
In this episode, I’m talking about a fear many of us have, that’s the fear of failure. Listen to learn why it’s actually a good thing to fail.
No one likes to fail. It doesn’t feel good. Even our bodies react when we fail. Our shoulders slump, we feel tense, and our stomachs drop. This sends the message to our brains that failure isn’t fun, and is something we should avoid.
But we weren’t born fearing failure. The first time you walked and immediately fell back down, did little toddler you give up and feel bad because they failed? Nope, you got yourself back up and tried again, and again, and again until you figured it out.
As we get older this changes. We start to avoid failure at all costs, which holds us back from taking chances and chasing our dreams.
There are three overarching reasons that we avoid failure:
- We don’t want to be judged by others
- We have learned to expect instant success
- We start to take failure personally
We can change failure by:
- Knowing that failure is normal
- Understanding why failure is important
- Training our brains to see failure as a learning experience
Listen in to find out how to change failure into progress, why practice is so important, and why failure is essential.
Show Highlights
[01:42] Failure feels bad to our brains and bodies so we learn to avoid it.
[04:47] Why fear of embarrassment and rejection lead us to fear failing.
[06:53] Three overarching reasons we don’t want to fail.
[12:20] Failing doesn’t mean you’re a failure.
[13:57] Understanding how to overcome the fear of failure and move ahead.
[17:40] Our brains need to understand bad emotions to appreciate good emotions.
[21:33] How to use failure to grow and learn.
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Are you feeling stressed out and overwhelmed trying to do it all? As a working mom with big career dreams I know what it’s like to not have enough time in the day, and to lack the skills and confidence to reach your goals. I have spent years understanding how our brains work, and learning what holds us back from having the courage to reach our dreams. Each week I’ll be sharing practical strategies to help you find more time in your day, build your confidence, fight back against mom guilt, and reach your goals. Learn to thrive from home and at work with The Bold Life.
In this episode, I’ll walk you through why it’s hard to change habits. Hint: there are good reasons for any habit, even those that seem like they are bad habits. I’ll also talk about why our brains learn bad habits in the first place.
Chances are, you don’t have to think too hard about brushing your teeth in the morning. You’ve done this so many times it’s become a habit, and your brain almost automatically runs through the motions without thinking.
Good habits help us save time and energy, but we all have bad habits that interfere with our health, happiness, productivity, and success in the long run.
Changing a habit can be tough. Listen in to find the secret to getting rid of any bad habit, how to start a new good habit, and why we have trouble sticking to our resolutions. Find out why creating small habit changes can lead to bigger success, and why you can be successful at one goal and not follow-through on another goal.
Show Highlights
[01:22] We all have habits - ways of doing things almost automatically.
[02:12] The negative side effect of bad habits that get in our way.
[06:42] How to change your habits, even if they are small habits.
[12:21] Why it's so hard to stick to a new habit and ditch an old habit.
[16:23] Make sure to replace the benefits of your old habit, with reasons to change. [18:34] We need to convince our brain that our new habits are worth the risk of change.
[26:19] Find my habit changing worksheet drnicolebyers.com/habits
[30:27] How to work through the habits worksheet.
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Are you feeling stressed out and overwhelmed trying to do it all? As a working mom with big career dreams I know what it’s like to not have enough time in the day, and to lack the skills and confidence to reach your goals. I have spent years understanding how our brains work, and learning what holds us back from having the courage to reach our dreams. Each week I’ll be sharing practical strategies to help you find more time in your day, build your confidence, fight back against mom guilt, and reach your goals. Learn to thrive from home and at work with The Bold Life.
Chances are, you feel like there’s never enough time in the day and like you never seem to get enough done. You feel disorganized, rushed, burnt out - like you just can’t seem to get ahead.
Why do some people seem to get so much more work done? How do they check off their to-do list and have energy at the end of their day? In this episode, I’m sharing five strategies to stay organized at work, maximize your brain’s efficiency, and get more done in the day.
Strategy #1: Cut out the clutter
Strategy #2: Get laser-focused on your to-do list (and check out Episode# 5 to find out why your to-do list is burning you out).
Strategy #3: Stop trying to multitask at work.
Strategy #4: Give your brain a break.
Strategy #5: Take some time at the end of the day to review and plan for the next day.
Want to get more done in your day? Listen in to find out how you can apply these five strategies, and to learn what might be draining your energy and making you less efficient.
Show Highlights
[01:10] My story of meeting an organizational unicorn.
[04:35] Why cutting out the physical and mental clutter makes you more efficient. [09:23] How to create a to-do list for a day that you can actually accomplish.
[11:46] Multitasking is a lie and doesn’t make you more productive.
[14:03] Changes you can make in your office to reduce distraction and boost productivity.
[15:05] Your brain needs a break every 60 to 90 minutes or your efficiency will tank
[20:02] How it can be helpful to batch tasks, and do a few similar activities together.
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When you wake up in the morning, do you feel rested and ready to tackle the day? Do you start to feel low on energy by mid-afternoon, like you need that extra infusion of caffeine? If you’re not feeling energized all day, you may not be getting enough sleep.
While it might not seem so bad to burn the midnight oil to finish a project now and again, those late nights add up. So do all those nights spent tossing and turning because you have so much on your mind. Lack of sleep can impact our physical health including weight gain, diabetes, and heart disease. It can also impact our emotional health and make us feel more irritable or burnt out. To top it off, poor sleep is hard on our brains. It makes our thinking less efficient and we are slower to get things done!
In this episode, I’m sharing how you can get a good night’s sleep and actually feel rested in the morning. I’ll walk you through my top ten tips to get a better night’s sleep.
Show Highlights
[02:03] Why does getting enough sleep matter to our brains and bodies?
[[06:00] The long term effects of not getting enough sleep f.
[07:28] Treat your brain like a toddler with a good sleep routine.
[13:00] Why beds should be used only for the the two S’s - Sleep and sex.
[14:54] Why it’s a bad idea to lay in bed not sleeping for hours.
[17:05] Exercise and diet impact your sleep
[21:11] A bonus way to trick your brain into thinking you had a good night’s sleep.
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Today on The Bold Life podcast I'll be sharing two ways you can develop confidence when public speaking. Public speaking is terrifying for many of us. 25% of people report a fear of public speaking. And you don’t have to be speaking in front of a big group of people to bring on this anxiety and fear. Speaking in front of a group of co-workers or leading a group discussion can cause our stomach to do backflips and our hearts to race.
I share what it’s like for me when I speak in front of a group, and how I fight past the anxiety that comes when I speak. I've built up my ability to speak in public because the more I speak, the more confident I become. Remember, confidence is a skill!
Before you get up to speak, think about the following questions:
- What do you tell yourself?
- What are the thoughts that are going through your head?
- Are your thoughts moving towards doubt?
- Am I harboring limiting beliefs?
- Are my physical actions reflecting negative beliefs in my head?
Listen in to find out the two reasons we lack confidence when we speak, and how to retrain your brain to build confidence in public speaking. Learn how our brains take cues from our body, why we are more likely to make mistakes when our minds are focused on negative thoughts, and how we can unlearn the fear of public speaking.
Show Highlights
[01:01] Public speaking is terrifying for many of us, 25% of people report a fear of public speaking.
[02:21] The story of how I ran off stage crying when I was 8 and what I learned from it.
[06:56] Confidence is a skill that we learn through practice.
[09:40] Reason 1 that public speaking scares us - We learn through experiences
[11:23] Reason 2 that public speaking scares us - The mental record we keep playing on repeat when we get into these situations.
[14:24] Our bodies take negative and positive cues from our brain.
[16:10] The fear of public speaking is something we can unlearn over time and how we can change our behavior to overcome this fear.
[21:59] Think of confidence like a muscle you need to train.
[22:38] A strategy I recommend to build your public speaking muscle.
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Are you a working mom who doesn't feel like you have enough time in your day to reach your dreams and goals? I've spent years learning how our brains work and what holds us back from having the courage to achieve our dreams. Each week I'll be sharing practical strategies to help you to find more time in your day, build your confidence, fight back against mom guilt, and reach your goals. Learn to thrive from home and at work with The Bold Life.
This week on The Bold Life podcast, I'm talking about why your giant to-do list might actually be burning you out. I also share how to make a to-do list that works, and why having a shorter list can actually make you more productive.
To-do lists are great for:
- Keeping our brains on track
- Tracking productivity
- Realizing how much work we have completed in our day
- Making our day productive and not just “busy”
- Getting us closer to our goals
Listen in to find out why to-do lists can have a downside, how big lists can make us feel frustrated with not getting enough done, and why holding ourselves to super high standards can lead to high stress. Learn how to recognize the first signs of burnout, and how to focus your to-do list to get the things done that actually make a difference in your day.
Show Highlights
[01:04] Why to-do lists are great, until they’re not
[05:04] Physical signs of stress and burnout from having a giant to-do list.
[08:19] Being busy doesn’t mean you’re being productive.
[11:05] How to laser focus your to-do list to feel less stressed and more productive.
[18:10] Not everything is going to get done on our to-do list and that’s OK.
[21:38] Our bodies are going to burn out from the stress of always being busy if we don’t take control!
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This week on The Bold Life podcast, I'm talking about battery chargers and battery drainers. How certain people fill us with positive energy, but others drain our energy and prevent us from reaching our goals.
I’m sharing why I love to watch the Olympics (I’m glued to my TV for two weeks while they’re on), and a story from the 1996 Olympic Games where a young woman named Kerri Strug inspired the world.
People who are potential battery chargers could be:
- People who inspire us, fill us with energy.
- Family, friends, a mentor or others who are close to us
- People we aspire to be like such as an athlete or a leader in our field
Listen in to find out why all battery chargers have one thing in common, what happens after we interact with these positive people, and how we feel around battery drainers. Learn why a growth mindset is essential for battery chargers, and how those with a fixed mindset are often battery drainers.
Show Highlights
[02:01] My all-time favorite Olympics story from the 1996 Women’s Gymnastic team vault session.
[06:35] Why battery chargers make us feel “bigger” and more confident.
[07:50] The emotional fallout of spending too much time with battery drainers.
[11:37] Why you can have a fixed or growth mindset in one area of your life but not another.
[14:24] Why our brains thrive being around battery chargers
[17:54] Ways to find more battery chargers in your life.
[20:15] How to tell if someone is a battery charger or a battery drainer.
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This week on The Bold Life Podcast, I’m talking all about how to find courage when it feels like everything around you is out of control. When I recorded this episode, our lives had been turned upside down by the COVID-19 pandemic. It’s hard on our brains when we don’t know what to expect, but it doesn’t take a global crisis to make us feel out of control. Every day, we face challenges and roadblocks. In this episode, I’m sharing how courage comes from taking action, even when life is throwing curveballs.
Did you know that our brains need to face adversity to grow? You don’t become braver or more confident doing the same thing every day. Your brain learns courage by being challenged, just like any other muscle in your body.
But when our brains feel out of control, they resist. They try to talk us out of changing by imagining the worst-case scenarios. This creates stress on our bodies and minds. In this episode, I share one technique to focus and calm your body and mind so you feel more in control.
Remember, you can control where your brain focuses; you can choose to have courage and move forward. Listen to this episode and learn how to stay off the stress hamster wheel, and click on the link to take my free Stress Personality Quiz I mentioned in the episode.
Show Highlights
[00:49] Has your world been turned upside down with this pandemic?
[01:22] Why it’s super hard on our brains when we don't know what to expect next.
[06:16] Courage comes from taking action when we feel things are out of our control.
[11:38] Our brains are great at talking us out of trying something new.
[14:06] Courage isn't the absence of fear, it's feeling fear and moving forward, anyway.
[15:55] When our brains have to work hard to figure out what comes next, it creates stress on our bodies and minds.
[17:25] Have you ever been on the hamster wheel of fear and uncertainty?
[18:52] One technique to slow your body’s stress response.
[22:16] Remember, you can control where your brain focuses, you can choose to have the courage and move forward.
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Are you a working mom who doesn't feel like you have enough time in your day to reach your dreams and goals? I've spent years learning how our brains work and what holds us back from having the courage to achieve our dreams. Each week I'll be sharing practical strategies to help you to find more time in your day, build your confidence, fight back against mom guilt, and reach your goals. Learn to thrive from home and at work with The Bold Life.
This week on The Bold Life podcast, I’m talking about why it's hard to be productive at home and the five strategies that will keep you on top of your game and help you be as efficient as possible in your office when you’re working from home.
Our brains are used to having a routine. If you’re in the habit of getting up, going through your morning routine, and going to work every day, that signals to our your brains that it's work time. At the end of the day when we leave the office, this also signals our brains that we can now relax. Shifting from working at an office to working from home blurs the boundaries of work and home life for our brains, and this makes it hard to get into work mode at home. We can use specific strategies to signal our brains that it’s time to get into work mode, even when you’re working at home. So here are some strategies you can use to maintain your work routine at home and get more done!
Five Strategies to Boost Your Concentration While Working From Home:
- Tip #1: Give your brain the message that it's time to start work
- Tip #2: Have a designated workspace
- Tip #3: Set a work hour schedule, lunchtime and break schedule
- Tip #4: Reduce multitasking and distractions
- Tip #5: Give yourself rewards
Listen in to find out how to boost your efficiency when working from home, why you shouldn't multitask, and why your brain loves habit and consistency in your schedule. Learn why having a schedule helps your brain, why your brain loves rewards, and why having a goal can improve your efficiency.
Show Highlights
[01:19] How I organized my wedding with our wedding party and our families.
[03:30] My realization that I may be a bit of an over-planner.
[04:32] Why it’s so hard for me to work from home, even though this was a goal.
[08:08] Our brains like daily routine cues in our environment.
[10:12] Working from home can lead to the trap of working all day.
[11:31] Tip #1: Give your brain the message that it’s time to start work.
[13:19] Tip #2: Have a designated work space
[15:12] Tip #3: Set a work hour schedule, lunch time and break schedule
[17:52] Tip #4: Reduce multitasking and distractions
[21:04] Tip #5: Give yourself rewards
[22:02] Take home message: it's important to remember that our brains need to be placed in work mode.
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IG: @DrNicoleByers
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Are you a working mom who doesn't feel like you have enough time in your day to reach your dreams and goals? I've spent years learning how our brains work and what holds us back from having the courage to achieve our dreams. Each week I'll be sharing practical strategies to help you to find more time in your day, build your confidence, fight back against mom guilt, and reach your goals. Learn to thrive from home and at work with The Bold Life.
This week on The Bold Life podcast I share my story of how I spent 11 years in university then landed my dream job and still wasn’t happy. How I loved the team I worked with, I had great benefits, and I was working in the job I’d always dreamed of in a hospital working with people who had injuries or illnesses to their brain. But about five years into my job, I wasn’t as excited to go to work. I realized my brain was bored because I didn’t have anything to reach for in my career. I’d reached my goal, and my brain was having a tough time staying motivated without a new goal to strive towards.
Signs your brain could be stressed from lack of goals:
- You feel you're not excited about work anymore
- You feel burnt out at the end of the day
- It's hard to get motivated to get moving in the morning
- You think that other's lives are better than your own
Listen in to find out why your brain can get stuck and stressed without goals, and why it’s important to have goals for all areas of your life. Learn the three reasons our brains need goals, and why having goals might actually help you live longer.
Show Highlights
[01:27] How I fell into my degree and the best professor at University.
[04:08] Graduating and landing my dream job.
[05:54] I reflect on a key component that was missing from my job to find out why I wasn’t happy.
[07:48] What your brain wants and why your brain wants this.
[08:42] Signs your brain is stressed and what you can do about that now.
[10:09] Make sure to have milestones in all areas of your life and the three reasons your brain needs goals.
[11:49] Goals keep our brains looking toward the future with optimism and excitement.
[13:13] Having goals keeps our brains on track to handle uncertainty.
[14:18] Goals create a learning environment for your brain.
[16:23] Our brains are like a muscle that needs and wants to be used.
[17:26] How you can always have a goal to keep your brain muscle working.
[19:33] The goals that make you scared are the goals your brain is excited about achieving.
[20:45] Write down your goals which excite your brain so when you have a bad day you can look at and read your goal.
Subscribe Today!
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IG: @DrNicoleByers
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Website: drnicolebyers.com
Email support@drnicolebyers.com
drnicolebyers.com/quiz