Fill Up Your Cup: Recent Episodes
Laura Jane Jones
Laura Jane brings all the feel-good vibes from her popular instagram illustrations (@laurajaneillustrations) to each episode of Fill Up Your Cup, a podcast created to help you add more joy, creativity, confidence and general feel-goodness into your life. Let Laura help you fill up YOUR cup as she unpicks your problems, dives into your dilemmas and shares her personal experiences; think of it like a DMC (deep meaningful conversation) turned into a voice note from your new internet big sister!
In this episode of "Create Your Way," we dive into the world of email newsletters and the importance of building an email list for creative business owners. Discover the numerous benefits of nurturing your audience through targeted email marketing and how owning your email list gives you direct access to your followers without relying on social media algorithms. Plus, don't miss out on the exclusive offer for Flodesk, the email client I use to manage my list, for a free trial and 50% off your first year!
In this episode:
- Identify Your Ideal Audience: Get clear on who you want to reach and why.
- Plan Your Content: Develop a consistent schedule and plan for providing value.
- Create a Lead Magnet: Attract the right people to your list with a compelling offer.
- Optimize Your Links and Pop-ups: Update your bio links, website footer, and pop-ups to drive sign-ups.
Links from this episode
- Get a FREE trial and 50% off your first year with Flodesk: https://flodesk.com/c/UCHZ8X
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Feeling creatively blocked or burned out as a creative business owner? In this episode, I share some practical steps to plan a creative reset at the end of the month to reboot your creativity. Whether you’re facing burnout or simply need a boost of inspiration, this episode offers actionable tips to help you overcome creative blocks and refresh your creative energy ahead of a new month!
Links from this episode
- Join the Spark Squad on Patreon
- Watch the video podcast episodes for Create Your Way guest interviews
- Listen to my interview with Manifestation and Mindset coach Chloe Slade
- The Artist's Way by Julia Cameron
- Walking in this World by Julia Cameron
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- Become a Patreon Pal
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this solo episode, I dive into the potential of Chat GPT for creative business owners. I share four ways I use this AI tool to streamline my workflow and enhance my business, from content planning and copy editing to crafting compelling sales messages and optimising SEO. I'll also share my personal tips and tricks for getting the best responses from Chat GPT. Whether you're new to AI or looking to refine your approach, this episode is packed with actionable tips to help you make the most of Chat GPT in your creative business.
Links from this episode
- Watch my Notion Content Planner Tour on YouTube
- Get my Notion Content Planner from the Digital Art Shop
- Join the waitlist for my Amazon KDP course
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- Subscribe to our newsletter
- Become a Patreon Pal
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode, we dive deep into the world of YouTube content creation with lifestyle content creator, Lauren Norris. From viral videos to brand partnerships, Lauren shares invaluable insights and practical tips for aspiring content creators looking to turn their passion into a thriving business. Join us as we debunk common myths, discuss the realities of monetization, and empower you to pursue your creative dreams on YouTube.
Links from this episode:
- Watch Lauren’s YouTube creator series
- Follow Lauren on IG
- Read Lauren’s blog
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Join me for a lively conversation with Alice Loveday, Creative Director of Loveday Social, as we dive into the world of video content creation for creative businesses. Discover how to infuse personality and brand values into your marketing content to make it enjoyable and engaging. From leveraging Instagram stories for authentic behind-the-scenes moments to exploring the magic of stop motion animation, this episode is packed with practical tips and inspiration to help you level up your content game and connect with your audience on a deeper level.
Links from this episode:
- Follow Loveday Social on Instagram
- Discover more on lovedaysocial.com
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode, mindset and manifestation coach Chloe Slade shares practical insights on how to bridge the gap between where you are now and where you want to be. She emphasises the importance of aligning thoughts, feelings, actions, and beliefs to manifest desired outcomes, debunking misconceptions about manifestation along the way.
In this episode, we discuss:
- Understanding the manifestation gap and the role of action and belief in achieving desired results.
- Practical approaches to manifestation that go beyond wishful thinking, emphasising the importance of aligned work.
- The power of clarity in manifesting goals and the significance of intuition in decision-making.
- Using journaling as a tool to gain clarity, shift perspectives, and align with your desired outcomes.
- Learning to trust your intuition and surrendering control to allow for personal growth and transformation.
- Visualising the next version of yourself as a practical approach to manifesting your dream life.
Links from this episode:
- Follow Chloe on instagram
- Find out more about Chloe’s membership
- Subscribe to Chloe’s newsletter
Join the community
- Subscribe to our newsletter
- Become a Patreon Pal
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode as we delve into the world of messaging clarity and brand personality with Ellie Kime, a copywriter who helps creative business owners feel confident talking about what they love to do. Discover how to infuse your business with authenticity and personality while navigating the intricacies of brand identity and creative business life.
In this episode, we discuss:
- Uncovering the essence of your personal brand
- Overcoming imposter syndrome and embracing authenticity
- The journey from uncertainty to clarity in creative entrepreneurship
- Navigating career pivots and finding fulfillment in unexpected paths
- The power of vulnerability and community in small business ownership
About Ellie:
Ellie Kime is the founder of Eleanor Mollie, where she's a personal branding copywriter who helps small business owners explain who they are, what they do, and why they should be paid for it, so that they can network, pitch, connect and grow. She also loves to help clients add delight into customer journeys, through wording, gifts, and more. She loves people being their most enthusiastic selves, and tiramisu.
Links from this episode:
- Ellie’s Website
- Read Ellie’s substack
- Follow Ellie on instagram
- Download Ellie’s email copy guide
- Get Ellie’s 404 page guide
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- Become a Patreon Pal
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s suggestion box!!
In this episode we dive into the world of sales with bestselling author Sara Dalrymple. Learn how to make sales feel less intimidating and more enjoyable, and discover practical tips for promoting yourself and your creative business with confidence.
About Sara
Sara has 20 years of sales and marketing experience and has helped hundreds of creatives, coaches and consultants achieve long lasting success in their industries. Her bestselling book More Sales Please breaks down the steps to confident, sleaze-free self promotion so that more women can get paid more money doing work they love!
Start increasing sales straight away with Sara’s 30 day Show Up Sell More Challenge
In this episode, we'll cover:
- The reasons why sales can feel intimidating, especially for creative small business owners
- Top tips for starting to sell and self-promote, even with limited experience
- Strategies for making sales feel less uncomfortable and more natural
- Insights from Sara Dalrymple's bestselling book "More Sales Please"
Links from this episode:
- Follow Sara on Instagram
- Buy a copy of More Sales Please
- Download Sara’s 30 day sales prompt list
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- Become a Patreon Pal
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Suggestion Box
Join me as I share my vision for this new era and how we'll be diving deeper into personal development, creativity, and pursuing your dreams. Tune in to discover what's in store for this inspiring journey ahead!
In this episode I’ll be covering:
- The transition from "Fill Up Your Cup" to "Create Your Way" podcast and the exciting new direction we're taking.
- The mission of "Create Your Way" to put the personal back in personal development and the dreaminess back in following your dreams!
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Join me as we dive into the topic of pivoting! In this episode, I'll be sharing my thoughts on embracing change, recognizing when it's time to pivot, and how to navigate the process with confidence. Plus, I'll be revealing the key questions I ask myself whenever I feel the urge to pivot in my creative journey.
In this episode, I'll be covering:
- Exploring the concept of pivoting and reframing it as a positive force for growth.
- Sharing personal experiences of pivoting in my creative journey.
- Providing practical tips and strategies for identifying when it's time to pivot.
- Discussing the key questions to ask yourself when considering a pivot.
- Offering guidance on how to embrace change and navigate the pivot process with confidence.
Key Questions to Consider:
- What's currently working, what's not, and why?
- What's the best and worst-case scenario if I make this pivot?
- What are the pros and cons of making this change?
- What aspects of my current situation bring me joy, and what areas could use improvement?
- When envisioning my future self, what actions am I taking?
- What are the first steps I would need to take if I decide to make this change?
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
I'm diving into actionable tips to help you feel more confident showing up on social media. Building upon the inspiration from last week's episode, where I shared my personal journey of growing my audience on Instagram to over 300K, this episode is all about practical steps to overcome the common hurdle of feeling unprepared or lacking confidence to show up online.
In this episode, I'll be covering:
- Utilising B-roll videos to showcase your work without the pressure of talking to the camera.
- Doing casual live sessions to provide behind-the-scenes glimpses of your work and interact with your audience.
- Practising speaking in front of the mirror to become comfortable with your expressions and body language.
- Documenting your day through photos and videos to track your progress and share authentic moments with your audience.
- Starting with Instagram Stories as a low-pressure way to begin showing up and gradually transitioning to creating reels or TikToks.
- Embracing the mantra of "just start" to overcome the fear of beginning and continually showing up.
Links from this episode:
- Listen to last week’s episode
- Follow Rachel Emma Waring on IG
- Join me for Procreate Party 2024 on March 2 & 3!
- Watch my latest Procreate tutorial
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- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode, I share the five key strategies that propelled my online community growth over the past nine years, offering valuable insights for anyone looking to pursue their dreams online. From overcoming imposter syndrome to finding my unique voice, I reveal the things that helped me grow an engaged community on instagram and make doing what I love my full time job. I share parts of my online origin story that I have never revealed before and get honest about the ups and downs of building a career online.
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I'm sharing 7 fun and imaginative date ideas to help you reconnect with your artistic side. From photography walks to museum visits, these creative outings are perfect for nurturing your inner artist and exploring new avenues of self-expression. Tune in for inspiration and practical tips to infuse more creativity into your life and reignite your passion for artistic exploration.
In this episode:
- Read the Artist’s Way by Julia Cameron
- Explore creative courses on Domestika
Join the community
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- Become a self-care squad member
- Follow the show on instagram and TikTok
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Unlock the secrets to discovering and stepping into your purpose with JJ DiGeronimo! In this insightful episode, we explore the common blocks hindering purpose-finding journeys and dive into purpose-driven goal setting for the new year. JJ shares practical advice on gaining clarity and raising your energy to align with your life's work. Join us for a transformative conversation on shifting your mindset from 'life happening to me' to 'life happening for me.'
In this episode:
- Find out more about JJ’s work
- Buy a copy of JJ’s newest book, Seeking!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Joelle shares her incredible journey from a ballet dancer facing a career-ending injury to rebuilding her life through psychology. We delve into the question: Can we really change our thinking, or is mindset fixed? Discover common barriers to mindset change and practical steps to overcome them. For those with big dreams hindered by mindset blocks, Joelle provides insights on fostering resilience and embracing growth. Plus, learn quick and effective mindset shifts you can implement in the moment.
In this episode:
- Learn more about Joelle and how to work with her
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Career and leadership coach, Laura Ogilvie-Jones is back to share all her best tips for new year goal setting. If you have never had much success with the traditional list of New Year Do’s and Don’ts style Resolutions, then this episode is for you! Laura shares how to set goals from a place of feeling, that are aligned with your values and how you can start taking small steps now to make the big changes you desire in life this year!
In this episode:
- Learn more about Laura
- Listen to Laura’s previous interview on Fill Up Your Cup
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Step into the new year with a fresh perspective! Inspired by Taylor Swift, we're exploring what Era of your life you're stepping into for 2024. From identifying the feelings you want to embody to creating a vision board, join me for a fun and alternative approach to goal-setting that aligns with the essence of your aspirations.
Welcome to your 2024 Era - it’s been waiting for you!
In this episode:
- Ask a question
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Dive into the final episode of our special BONUS holiday mini series, where we're unwrapping the magic of presence & mindfulness as the ultimate gifts this holiday season. In this episode, I share three actionable ways to cultivate mindfulness and be fully present during the festive season. Learn how to put away distractions, slow down to engage your senses, and embrace gratitude as we wrap up the year with a focus on savouring every precious moment. Tune in for a joyful end to the Feel Good Countdown to Christmas and the fourth season of Fill Up Your Cup Podcast!
In this episode:
- Mental Health Info & Resources
- Watch the replay of the Feel Good Journaling Masterclass 2023
- Send in your questions for next season of the show!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this third instalment of our feel GOOD countdown to Christmas, discover three actionable ways to add calm into your holiday season. From crafting a calming kit to curating the perfect playlist and planning moments for collecting your thoughts, these strategies will help you navigate the holidays stress-free. Tune in for a dose of relaxation and self-care as we count down to a festive season that truly feels good.
In this episode:
- Mental Health Info & Resources
- Watch the replay of the Feel Good Journaling Masterclass 2023
- Send in your questions for next season of the show!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
n this second BONUS episode in our Feel Good Countdown to Christmas, we're talking all about boundaries – because, let's be real, they're the unsung heroes of self-care during the holidays! Join me for three super doable and fun ways to set boundaries that protect your peace and sprinkle some joy into this festive season. From cozy limits with yourself to a tech detox and gracefully sidestepping awkward convos, we've got you covered.
In this episode:
- Mental Health Info & Resources
- Set Boundaries, Find Peace by Nedra Tawwab Glover
- Get your ticket for the Feel GOOD Journaling Masterclass 2023
- Order my NEW 2024 Dream BIGGER planner!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Get ready to unwrap joy in this special BONUS episode of the podcast! As we kick off our "Feel Good Countdown to Christmas" series, we're focusing on three delightful ways to infuse your holiday season with comfort, play, and ease. Ditch the pursuit of perfection and join us in creating moments that feel good for you. From savouring small comforts to embracing playfulness and lowering expectations, discover how to make this season truly joyful.
In this episode:
- Mental Health Info & Resources
- Get your ticket for the Feel GOOD Journaling Masterclass 2023
- Order my NEW 2024 Dream BIGGER planner!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram and TikTok
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Celebrate the holiday season with the first of our end of year special BONUS episodes, a festive flashback to Season 1's "12 Ways to Keep Your Cups Topped Up for the Holidays!"
Join me for a jolly exploration of 12 tips to keep your wellbeing in check during this magical, albeit hectic, time of the year. From setting cheerful goals to indulging in some joyous moments, let's make sure your cups are overflowing with holiday happiness and avoid that end of year burnout!
In this episode:
- Mental Health Info & Resources
- Ask a question or suggest a topic for Season 5!
- Register for the Self-Care Squad & access our December workshop OR buy a ticket for the workshop here
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Let's talk self-care blocks - those things that get in the way of us showing up for ourselves. Discover how to identify and overcome your barriers with a special focus on the three core pillars of your well-being.
I’ll guide you through a quick journaling exercise to help you break through those seasonal challenges and show up for yourself, no matter how busy life gets.
Jump to the guided journaling exercise in this episode at 13:37
In this episode:
- Mental Health Info & Resources
- Leave a question in the listener’s question cup
- Relisten to the last episode where I answer listeners questions
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Ceri Sanford, an ADHD Compassion Coach, opens up in this episode about her personal journey of receiving an ADHD diagnosis as an adult. She tackles common misconceptions and shares valuable insights about living with ADHD. Together, we explore strategies for achieving balance, tuning into your body, and nurturing self-awareness, particularly when dealing with ADHD. The discussion centres around cultivating self-compassion and setting meaningful boundaries for a more fulfilling life and breaking stigma and stereotypes around neurodivergent thinking.
Find more from Ceri:
- Follow Ceri on Instagram and TikTok
- Download Ceri's FREE ADHD Compassion Guide
- Find out about ADHD coaching with Ceri
In this episode:
- Mental Health Info & Resources
- Period Queen by Lucy Peach
- A Radical Guide for Women with ADHD by Sari Solden
- First We Make the Beast Beautiful by Sarah Wilson
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Discover the power of becoming your own self-care expert in this episode featuring Taylor Elyse Morrison, the author of 'Inner Workout'.
Taylor shares insights on crafting a personalised self-care practice. We dive into the importance of Inner Workout, moving away from mainstream self-care, and finding the self-care that truly works for you. Taylor's practical advice and thoughtful guidance will inspire you to connect with your inner expert and create a meaningful self-care routine that aligns with your unique needs.
In this episode:
- Mental Health Info & Resources
- Take the FREE Take Care Assessment
- Buy Taylor’s book Inner Workout
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
This season, we've already discussed self-compassion, self-awareness, mindfulness, and breaking the cycle of people-pleasing and perfectionism. Now, we shift our focus to gentle self-care.
We'll explore three practical ideas for incorporating self-care into your routine, such as prioritising the basics, focusing on small right actions over big moments, and showing up for yourself where you are.
The holiday rush can be chaotic, but you'll discover how to slow down and make self-care an essential part of your journey.
In this episode:
- Mental Health Info & Resources
- Sign up to the Self-Care Squad & join our October workshop!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Join us in this awe-inspiring episode featuring Dr Michael Amster, a physician and meditation teacher, as we explore 'The Power of Awe.' Michael shares his journey into mindfulness, how the concept of 'AWE' can transform our lives, and its unique role in overcoming burnout, anxiety, and chronic pain. Learn practical ways to incorporate AWE into your daily routine to boost well-being and find clarity and purpose. Dive into this episode for a dose of inspiration and actionable steps to enhance your life.
In this episode:
- Mental Health Info & Resources
- Visit the Power of Awe website
- Order a copy of the Power of Awe book!
- Sign up for the Power of Awe course
- Follow the Power of Awe on Instagram, TikTok and Facebook!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Explore how to overcome your inner blocks and limiting beliefs in this transformative episode with life coach Kamini Wood. Learn what limiting beliefs are, how they affect your life, and practical tips to break free from them. It's time to unleash your full potential and create a life that feels good.
In this episode:
- Mental Health Info & Resources
- Visit Kamini’s website
- Follow Kamini on Instagram & Facebook
- Download Kamini’s FREE ebook on Limiting Beliefs
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Join me in an inspiring conversation with Nerrisa Pratt, an expert in confidence, authenticity, and content creation. In this episode, we delve into the keys to confidently showcasing your true self on social media and conquering the fear of video.
Discover Nerrisa’s journey from a TikTok enthusiast to a Vogue-featured sensation as she shares valuable insights on projecting authentic confidence both online and offline. Learn practical tips to boost your confidence, overcome video anxiety, and avoid the damaging comparison game.
In this episode:
- Follow Nerrisa on TikTok & Instagram
- Read Nerrisa’s interview with Vogue
- Watch Nerrisa recreate one of Beyonce’s tour looks!
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode, I'll take you on a journey into the powerful world of journaling for personal growth. I'll share my own experiences with journaling and how it has been a game-changer in my life. Discover the significance of building a daily journaling habit, and let me introduce you to 'The Emotional Dump' technique.
We'll also explore the art of asking ourselves the right questions to unlock self-awareness and I'll guide you on a path of self-discovery as we delve into your past and dream up your future using journaling.
In this episode:
- Mental Health Info & Resources
- Get your refill of Using Journaling to Navigate BIG feelings
- The Gratitude Diaries by Janice Kaplan
- The Artist Way by Julia Cameron
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Have you ever wondered why the seemingly simple question, "What feels good?" can sometimes leave us stumped? Especially when we're wired to prioritise the needs of others and juggle our adult responsibilities. In this episode I dive deep into this concept and ask the question “how DO we find what feels good and create I life that fulfils us?”.
I share my personal story on losing touch with my personal passions, finding my way back to them as an adult and building a whole new career for myself from this. And I share a simple reflection exercise to help you lean into what brings you joy and start creating your own life that feels good.
In this episode:
- Mental Health Info & Resources
- Maslow’s Hierarchy of Needs as self-care
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this mini-episode, I dive deep into the concept of self-compassion. Discover why practising self-compassion can be especially challenging for people pleasers and how you can leverage your natural compassion for others to cultivate self-compassion. Plus, I share an actionable self-compassion challenge to kickstart your journey.
In this episode:
- Mental Health Info & Resources
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Join me in celebrating one year of Fill Up Your Cup Podcast as we revisit the episode that started it all: 'Are Your Cups Running on Empty?' Discover why this analogy of self-care and 'filling your cups' matters so much, and how it's the key to holistic wellbeing. I'll guide you through a practical exercise to define your wellbeing cups and set intentions for the year ahead. It's been an incredible journey, and we're just getting started!
In this episode: * Mental Health Info & Resources * Join the Self Care Squad on Patreon * Download the Wellbeing Wheel Workbook * Suggestion a topic or add a question to the listeners question cup
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Get ready for a special season finale where I dive into your burning questions about mental health, self-care, and finding balance in challenging situations.
----more---- From managing chronic illness to dealing with cyberbullying from a family member, we cover it all. Whether it's coping with health anxiety, staying mentally well after upsetting experiences, or discovering ways to be productive while having fun, I've got you covered. Don't miss this bumper episode filled with insights and tips to help you navigate life's hurdles with resilience and self-compassion.
In this episode:
- Mental Health Info & Resources
- Add YOUR questions to the listeners cup for next season!!!
- How to set up screen time limits on Instagram and TikTok
- Find out more about Better Help therapy.
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Ready to level up your self-care game? Tune in as we explore Personal Inventory Days—monthly practices for intentional self-reflection and growth!
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In this week's episode, we're diving into the transformative world of Personal Inventory Days—a monthly practice that empowers you to take stock of your life, set intentions, and prioritise self-reflection. 📅💫 Explore how to make this day special with personal rituals, embrace growth through goal review, and celebrate your wins along the way! Let's embark on a journey of intentional self-discovery together!
Send in your questions for me to answer in the next episode!!
In this episode:
- Mental Health Info & Resources
- Make Your Art No Matter What by Beth Pickens
- Relisten to S3 E3 for more tips on having a ‘reset’ day.
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Join me in this empowering mini episode as we delve into the power of mindset and learn a practical tool for shifting our perspective when facing challenges.
Discover the "Choose Again" method inspired by Gabby Bernstein and Abraham-Hicks, designed to bridge the gap between our current mindset and the positive, growth-oriented mindset we desire. Explore the scale of emotions, reflect on your feelings, and take intentional steps to move up the scale, one level at a time. Get ready to unlock your resilience and transform your outlook on life.
In this episode:
- Mental Health Info & Resources
- Email me your questions or thoughts on the episode: podcast@laurajaneillustrations.com
- Get the podcast newsletter
- Follow Chloe Slade and Vibe & Flow
- Listen to my chat with Chloe Slade about mindset & self-image
- Read Super Attractor by Gabrielle Bernstein
- The Abraham Hicks Emotional Guidance Scale
- Register to watch the Self-Aware Self-Care workshop REPLAY
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Discover the power of joyful self-care! Break routines, find balance, and unleash your creativity as I share actionable steps to a JOYful self-care routine!
In this special 'mini' episode, I dive into the realm of joyful self-care. Often, we put pressure on ourselves to engage in grand gestures, but sometimes it's the light-hearted moments that can lead to creative breakthroughs. In this episode I challenge you to break your routines and embrace joy this week. Get inspired with prompts to reconnect with activities from your childhood, engage in social connections, and embark on mini adventures. It's time to discover the transformative power of joyful self-care. Tune in now and embark on your own breakthrough moment!
In this episode:
- Mental Health Info & Resources
- Listen to my conversation with Tracy Pendergast
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup or reach out to us at podcast@laurajaneillustrations.com
Join us as Tracy shares her valuable expertise on how to navigate the digital space while staying true to yourself without sacrificing your well-being. Discover practical tips, strategies, and mindset shifts to help you show up authentically online without falling victim to burnout. Tracy's personal journey and professional insights provide a wealth of inspiration and guidance for anyone seeking to maintain their authenticity and preserve their energy in the digital world.
In this episode:
- Mental Health Info & Resources
- Follow Daisy Made on Instagram
- Visit the Daisy Made Website
- Explore some of Daisy Made’s Resources
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Boundaries are like your personal superpower, allowing you to protect your space, energy, and time. In this episode we explore the concept of time boundaries and how they can help overcome the common hurdle of feeling like there's never enough time for self-care. Discover why it's crucial to set boundaries not only for others but also for yourself, ensuring that the time you carve out stays dedicated to what truly matters to you & I'll guide you through a powerful journaling exercise to help you determine the perfect time boundaries for your unique needs.
In this episode:
- Mental Health Info & Resources
- Set Boundaries, Find Peace by Nedra Tawwb Glover
- Digital Boundaries Part 1
- Digital Boundaries Part 2
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode I sit down with Nando Rodriguez, a magnetic breakthrough coach who helps his clients overcome imposter syndrome and break free from self-sabotage. We dive deep into the concept of self-sabotage, exploring how to recognize and overcome it. Nando shares valuable insights and practical tips to help you step into your true potential and move through your self-sabotaging patterns with compassion and kindness.
!!! REGISTER FOR THE SELF-AWARE SELF-CARE WORKSHOP !!!
In this episode:
- Mental Health Info & Resources
- Find out more about Nando & his work on Instagram & TikTok
- Listen to Nando’s ‘Lofty Questions’ audible
- Listen to SmartLess podcast
- The Gratitude Diaries by Janet Kaplan
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Explore the transformative power of journaling and self-reflection! Join me as I share personal insights on the impact of daily journaling, along with practical tips to kick-start your own practice. From making it a habit to using simple prompts, discover how journaling can bring clarity and guide you on your journey of self-discovery. Let's unlock the power of introspection together!
Sign up for the Self-Aware Self-care Workshop on June 18th by becoming a Patreon member this month!
In this episode:
- Mental Health Info & Resources
- Get your refill: How to use journaling to navigate BIG feelings
- The Artist's Way by Julia Cameron
- Vibe & Flow Money Manifestation Cards
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Join me as we explore practical strategies to navigate worry and find peace of mind. I'll guide you through a journaling exercise to process your worries and create an action plan. We'll also explore breath work and mindfulness activities to reconnect with calm when worry strikes. If worry has been holding you back, tune in for valuable tools to release its grip and embrace a more grounded, peaceful mindset.
In this episode:
- Mental Health Information & Resources
- Mindset Reflection Exercise from @jessekatches’s IG reel
- Hello Fears by Michelle Poler
- Wear Sunscreen speech by Mary Schmich
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Tired of to-do lists that never get done? In this episode, I'll help you uncover your productivity blocks and share ten easy ways to boost your productivity by planning your week like a pro. Say goodbye to unaccomplished plans and hello to getting things done. Let's break the cycle together and make each day count. Get ready for a more productive and fulfilling life!
In this episode:
- Mental Health Info & Resources
- Listen to my interview with Danielle Brooker on ‘busyness’ from S2
- Freedom from Busy by Danielle Brooker
- Atomic Habits by James Clear
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Stress and overwhelm are a part of life, but what happens if we stay in these high energy states for too long? If you’re struggling to find balance or to reconnect with calm after stressful days, then it’s time to learn how to slow yourself down. In this episode I share a guided journaling activity you can do to better understand your own stress patterns and behaviours, and how you can support yourself better in these moments. I also share my personal reset routine, which is perfect for starting fresh and preparing to show up for yourself more after a stressful period.
Download the episode worksheets!!!
In this episode:
- Mental Health Info & Resources
- Get the worksheets for this episode!
- Listen to S01 E04: Using Journaling to navigate BIG feelings
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
Are you struggling to get clarity around what self-care is right for you? In this episode I walk you through a simple reflective exercise that will help you check in with your values and use them to create a list of actionable, feel GOOD self-care prompts that are personal to you and your wellbeing needs.
Resources to support the work in this episode:
- Live your Values card deck by Lisa Congdon & Andreea Niculescu
- The Crossroads of Should & Must by Elle Luna
- Circles of Influence worksheet
Join the community
- Subscribe to our newsletter
- Become a self-care squad member
- Follow the show on instagram
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!
In this episode of Fill Up Your Cup, we're exploring how self-care can support your mental health. We'll define what self-care is and help you understand what the right self-care is for you. We'll also discuss the importance of doing a self check-in and setting a self-care goal that directly supports your emotional and mental well-being. If you're feeling stressed, overwhelmed, or simply need to prioritize your self-care, this episode is for you! So grab a cup of tea, take a deep breath, and join me for some self-care goodness.
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Join the self-care squad on Patreon
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
Join me for this special live edition of Fill Up Your Cup Podcast where I share 7 ways you can refresh your self-care practice for the new season. I dive into how you can use your understanding of your own basic human needs to show up for yourself more mindfully and I talk about the 3 pillars of my self-care practice. I also chat live with guests and answer questions about self-care and emotional wellbeing! It’s a jam-packed BUMPER end of season episode that you’re not going to want to miss!
In this episode:
- Try Creative Fabrica for FREE for one month using this special Fill Up Your Cup listener’s link!
- Maslow’s Hierarchy of needs
- Habit Tracker App
- HeadOn App
- Moody app
- FREE 2023 printable calendar
- Subscribe to the Fill Up Your Cup newsletter for podcast updates
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this special end of season episode, I dive into the 'Question Cup' and answer some of the questions that listeners sent in throughout Season 2 of Fill Up Your Cup. From self-care ideas to feeling more confident, we cover a variety of topics that will help you add more feel-goodness into your life.
In this episode I answer:
- How to tell someone you need space to practice self-care?
- What strategies do you recommend to be more accountable?
- How to teach others to be more kind?
- How can I feel less guilty about practicing self-care?
- How can I feel more confident?
Mentioned in this episode:
- Follow the show on Instagram
- Subscribe for podcast emails
- Add to the listener’s question cup for season 3!
- Set Boundaries, Find Peace by Nedra Tawwab Glover
- Revistit season 1 ep 7: 5 Actionable Steps to silencing your inner critic!
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this episode of Fill Up Your Cup, I'm sharing some tips for building healthy; from setting realistic goals to finding what works best for you, I'll be sharing some insights on how to make healthy habits stick for the long term.
Whether you're looking to improve your fitness, eat healthier, or manage stress better, these tips will help you get started and stay motivated. So grab a cuppa and join me as we explore some practical ways to make healthy habits a part of your daily routine.
In this episode:
- Read Atomic Habits by James Clear
- Support the show on Ko-Fi.com
- The Gratitude Diaries by Janice Kaplan
- Download Habit Tracker for iOS
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this episode of Fill Up Your Cup podcast as we explore the importance of self-care and finding balance in our busy lives. From practical tips for managing stress to creating a feel-good self-care routine, we discuss strategies that can help you prioritise your well-being and achieve a greater sense of calm and balance. Whether you're a busy professional, a student, or a stay-at-home parent, this episode offers actionable insights and inspiration for cultivating a more balanced and fulfilling life.
In this episode:
- Register for Fill Up Your cup LIVE
- Why Has Nobody Told Me This Before by Dr. Julie Smith
- Follow the pod on Instagram
- Send me a coffee today with Ko-Fi!
- How to get a better night's sleep
- Mindfulness resources for managing stress
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
Join me for a conversation with Danielle Brooker, a Joy Activation Coach and author of "Freedom from Busy: Practical Strategies to Release Your Inner Control Freak and Reclaim your Joy". In this episode of Fill Up Your Cup podcast, Danielle shares practical tips and strategies for managing stress, prioritizing self-care, and finding balance in our busy lives. If you're looking to add more joy, creativity, confidence, and feel-goodness into your life, this episode is a must-listen!
In this episode:
- Find out more about Danielle & her coaching services
- Follow Danielle on Instagram
- Shop Danielle’s book
- Sign up for FIll Up Your Cup Live
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this episode, we dive back into the world of self-care and I share tips on how to choose the right self-care action for your needs. From considering your needs and feasibility to experimenting and approaching self-care with a mindset of kindness, we cover it all. Tune in to learn how to make self-care work for you and boost your overall well-being.
In this episode:
- Revisit S1 E02 - what actually is self-care?
- See what the self-care cycle is all about over on @fillupyourcuppod on insta
- Sign up for Fill Up Your Cup LIVE and join a community of like-minded internet friends to chat all things self-care!
- Revisit S1 E06 - so, you think you don’t have time for self-care
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this episode, we sit down with Rachel Waring and Ellie Kime, the best friends and co-hosts of the Business Proposal Podcast. Rachel and Ellie share their insights on the ups and downs of friendship, including the challenges of maintaining a close bond over time, the importance of communication, and the value of supporting each other through life's ups and downs. They also discuss how their friendship has evolved since starting their podcast, and the role it has played in building their successful show. This fun and insightful conversation is a must-listen for anyone interested in the joys and challenges of friendship, as well as entrepreneurship and the world of podcasting.
In this episode:
- Listen to the Business Proposal Podcast
- Follow Rachel on Instagram
- Follow Ellie on Instagram and find out more about her copywriting services
- Find out more about Rachel’s signature Pinterest course, Ignite.
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this week’s episode, we’re taking a crash course on how to improve the MOST important relationship in all our lives: the one that we have with ourselves! I will teach you how you can bring the same values that you look for in other relationships in your life, to the relationship you have with yourself and give you 14 actionable ideas to help you start showing up for yourself with love this Valentine’s day.
In this episode:
- Register for my FREE self-love & confidence Valentine’s day workshop
- Get inspiration for positive post-its from my book ‘The Magic of You’
- Revisit this episode from season 1 to learn more about boundaries
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on Instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on Instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
Mindfulness can be a really powerful tool to have in our self-care kit to help us move through those BIG feelings or challenging moments. But what actually IS mindfulness? In this episode I break down and define what mindfulness is and how you can use it to move through uncomfortable feelings and stay connected to our personal values.
In this episode:
- Emotional intelligence: Mindfulness by the Harvard Business Review
- Register for my FREE Valentines Self-image workshop on Monday February 13th
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending me a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
What if your mind had a ‘for you page’ and you had the power to filter what took up space on it - how would that change the way you speak to yourself? In this episode, I sit down with mindset & manifestation coach Chloe Slade, who shares her top tips for resetting the algorithm of your mindset and thought patterns through the stories you believe about yourself. We chat all things manifestation, self-image, self-worth and how you can start making space in your life NOW for the big dreams you want to achieve this year.
In this episode:
- Sign up for my FREE Self-Love Valentines Day virtual workshop on Monday 13th February
- Visit Chloe’s website
- Follow Chloe on Instagram
- Shop the Vibe & Flow 90-day journal & Money Manifestation cards
- Discover the Brainwash Yourself for Success programme.
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending a DM to @fillupyourcuppod on Instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on Instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
Continuing our January focus on goal setting, this week I sat down with life coach Laura Ogilvie-Jones to talk about how we can find clarity, create goals with feeling and increase our resilience by supporting ourselves through the challenges we face on the way.
In this episode:
- Visit Laura’s website
- Enquire about 1:1 coach with Laura
- Follow Laura on Instagram
- Brené Brown Daring Greatly
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
In this episode I get real & vulnerable about my experience with burnout in 2022 and how a lack of clarity made moving through the challenges of the year so much more difficult. I share how I’m approaching this new year with a different mindset and why I’m setting intentions instead of specific end result focused targets.
I also breakdown how you can set intentional, self-compassionate goals & ground yourself in the energy of your word of the year! Get ready to make 2023 the year you dream BIG and feel GOOD.
In this episode:
- Reflect on 2022 & get ready for 2023 with The Year Compass. Follow the Year Compass on IG.
- Close out last year with Lucy Sheridan’s Closing Ceremonies replay before setting intentional goals for 2023. Follow Lucy on IG.
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by sending a DM to @fillupyourcuppod on instagram!
If you liked this episode don’t forget to rate the show & submit a review on your favourite podcast streaming app - your feedback helps me make the pod better & it helps us reach new listeners.
More links & resources:
- Support the pod on Ko-Fi
- Follow Laura on instagram or TikTok
- Visit Laura’s website
- Read Laura’s blog
- Order a copy of Laura’s book
Want to work with the podcast, be featured as a guest or sponsor an episode? Reach out to us here.
Fresh off the back of the holiday season, I sat down with Nutrition Coach Jayne Jones to chat about how we can set healthy, sustainable food & fitness goals this year. Jayne breaks down some of the common misconceptions she has experienced with her patients & clients about food and explains why those trendy ‘new year, new me’ crash diets will not help you on your long term health journey.
In this episode:
- Mental health info & resources
- Order a copy of Atomic Habits by James Clear
- Sign up for an intro to journaling this New Year season
- Follow Jayne on instagram
Recommended links from Jayne:
- Breakbingeeating.com
- @soshefit and @tiffanyma_rdn on instagram
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find the pod on instagram as @fillupyourcuppod
Celebrate the end of season 1 & the festive season with me in this very special holiday edition of Fill Up Your Cup! I share 12 ways that you can look after your wellbeing and keep your cups topped up in the run into the new year. We chat boundaries, movement breaks, gentle goal setting & SO much more!
In this episode:
- Help me celebrate season 1 by leaving a review of the podcast on your favourite place to stream Fill Up Your Cup
- Listen to the Business Proposal Podcast
- Download Notion for your holiday planning
- Get instant access to my Self-Care through the seasons workshop for only €9.99
- Subscribe to the podcast email list & send me your questions & suggestions for season 2!
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow Fill Up Your Cup Pod on instagram, facebook & twitter
In this special season 1 bonus episode I’m sharing some of the winter wellbeing workshop I ran in November 2021. I share tips on how to define what self-care is to you and how to use the self-care cycle to create a meaningful selfcare practice that will help you overcome seasonal barriers.
In this episode:
- Register for fill up your cup ‘live with laura’ before December 3rd
- Access the full Selfcare through the seasons workshop & workbook instantly for only €9.99
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
Let me share the story of how a book about Gratitude changed my mindset, and with it, my life! In today’s episode I’m breaking down three steps you need to take in order to add a daily gratitude practice to your life and all the wonderful benefits that will come with it.
In this episode:
- The Gratitude Diaries by Janice Kaplan
- Get an all access subscription to Creative Fabrica before december 2nd for just $59 for the year
- Share something you are grateful for before the end of 2022 & tag me as @fillupyourcuppod on Instagram for a chance to win access to my Self-Care through the seasons workshop & workbook download!
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
In the second part of our special on digital boundaries I’m sharing my top tips on how to set better boundaries around your relationship with your phone and social media. I walk you through the different settings you can set up on your phone and within your favourite social media apps to help you get more mindful about your screen time and I share lots of ideas for phone free fun downtime when you need to disconnect.
In this episode:
- Register for the feel-GOOD masterclass before Nov. 30th
- Mental health support info & resources
- How to set up focus modes on iOS
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
In this episode we dive into the topic of technology and how it has changed our relationship to “work-life balance” since 2020. I also share 10 mindful actions you can take to help establish better digital boundaries around work communication.
In this episode:
- Register for the feel-GOOD masterclass before Nov. 30th
- Mental health & wellbeing support information & resources
- How to set up focus modes on iOS devices
- Listen back on episode 6 to learn how to claim back more of your own time
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
If you’re a perfectionist, people pleaser or ‘fixer’ then this episode is JUST what you need! I’m breaking down the steps to getting out of fixing mode and into a growth mindset. Let’s work the steps and break our people pleasing, need to control habits.
In this episode:
- Register for the feel-GOOD masterclass
- The life changing magic of not giving a F*ck! By Sarah Knight
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
In this episode I share 5 easy, actionable steps to help you become more mindful of the way you speak to yourself and reframe that self-talk to be more supportive and growth focused.
In this episode:
- Mental health support info & resources
- Send me a coffee with ko-fi!
- Let me know how you get on with these steps by reaching out to me on instagram!
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
We all have the same 24 hours in a day & most of us feel like it’s never enough. What if I told you I could teach you how to unlock extra time to do the things you want to do more of? In this week’s episode we’re taking a good hard look at how we budget our time so we never have to say we don’t have time for rest again!
In this episode:
- Mental health support info & resource links
- FREE time budgeting template
- Register for 7 days of mindful selfcare
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box or send me a DM.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
In this episode I breakdown burnout, share my personal experiences with it and the ‘let down effect’ and talk about the importance of finding rest from high stress living.
In this episode:
- Join the podcast newsletter
- Send my your stories about burnout or pop me a DM to @fillupyourcuppod on instagram
- Mental health support info
- WHO article on burnout
- Mental UK article on burnout
- Psychology Today article on burnout
- FREE selflove webinar
- WebMD article about Marc Schoen & The Let Down Effect
- Set Boundaries Find Peace by Nedra Glover Tawwab
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
October 10th is World Mental Health Day, so in this episode we’re diving into lots of BIG feelings and learning how we can use a journaling practice to help us navigate & move through them. I share some of my favourite journaling exercises and jump into some BIG listeners' questions on the topics of fear & getting out of your comfort-zone!
In this episode:
- Find out more about World Mental Health Day
- Mental Health support info & resources
- Join the FREE intro to mindful journaling course
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
After a lot of trial & error I’ve created a monthly goal setting method that not only feels GOOD, but that actually helps me consistently show up for my personal growth. In this episode I break down the 4 steps of my mindful monthly goal setting method so that you can set yourself some meaningful personal goals that feel achievable this month!
In this episode:
- Download my mindful monthly goal setting template
- C25K running training app
- FREE self-love & appreciate workshop
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
In this episode I take a deep dive into defining ‘self-care’ and share with you some of the practical approaches & tools I use to teach about selfcare in my workshops. We explore the 3 selfcare pillars & I share a guided body scan practice you can do to check in with yourself daily.
Mentioned in this episode:
- Why Has Nobody Told Me This Before? By Dr. Julie Smith.
- FREE 7 Days of Mindful Selfcare email course.
- FREE mindful monthly goal planner template.
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!
We’ve all heard the saying, “you can’t pour from an empty cup”, but what if it wasn’t just one cup we were pouring from? What if we had a whole cupboard of cups to pour from, one for each different area of our wellbeing? Are you ready to open your wellbeing cupboard & take a look inside to see which of your cups might need a top up? Well in this pilot episode of Fill Up Your Cup I’ll begin to guide you through how you can do just that.
If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box.
If you want to add a little magic into your inspiration cup, check out my debut book The Magic of You.
For more daily inspiration and feel-GOOD content find me as @laurajaneillustrations on instagram, TikTok, Pinterest & YouTube & don’t forget to follow @fill_yourcuppod on twitter for podcast updates!