I once learned that friendships and relationships are in your life for a reason, a season, or a lifetime. I'm gonna share some of my experiences to help you understand your own.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 151 show notes on EmpowerfulGirls.com.

What comes to mind when you hear the word "play"? What does play mean to you or look like for you? Also, when was the last time you allowed yourself to play? Let's talk about why and how you should bring more play into your life.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 150 show notes on EmpowerfulGirls.com.

Question for you–how’ve you been sleeping lately? Do you tend to stay up late doing homework, hanging out with friends, or scrolling through your phone–even on school nights? Or do you have to get up early for school, practice, or work?

Maybe you get to bed at a decent time, but it takes a while for you to fall asleep, or you wake up during the night and have a hard time getting back to sleep. So you feel exhausted during the day, yawning all the time, even dozing off while you fight to stay awake. 

Let’s talk about teen sleep struggles, why sleep is important, and what experts recommend.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 149 show notes on EmpowerfulGirls.com.

When you feel nervous before taking a test, or competing in a sport, or singing on stage or starting something new, it's called performance anxiety. The good news is, there are methods to handle performance anxiety. Let’s explore a few.

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To help you, I created a "Jitters + Nerves" poster. Get your printable in the 10 for Teens + Tweens Ep. 148 show notes on EmpowerfulGirls.com.

What's your study strategy? How about instead of studying harder, you try studying smarter. I’m going to share multiple studying strategies, and you can decide which combination works best for you.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 147 show notes on EmpowerfulGirls.com.

As we wrap up March and Women’s History Month, remember that women and girls are still making history today and changing the world. I want to highlight a few modern sheroes in hopes that they will inspire you to pursue your passions:

• Shanya Gill, invented a fire detection system to warn of house fires
• Catherine Drysdale, the first woman to win the Antarctic Ice Marathon
• Tejasvi Manoj, created a website and app to protect seniors from online scams
• Bohlale Mphahlele, invented the “Alerting Earpiece” to protect women and girls from attackers
• Cécile Hernandez, the oldest medallist ever in Para snowboard
• Jordan Sucato, raised money to protect homeless dogs' paws from the heat
• Mckenna “Mak” Whitham, the youngest player in National Women’s Soccer League history
• Madhvi Chittoor, helped pass legislation to protect people from PFAs

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 146 show notes on EmpowerfulGirls.com.

Yesterday, March 8, was the 115th International Women’s Day! We've still got plenty of work to do for women to have the equality, rights, and support they deserve. Here are a few things I hope to see by the time you gals are my age.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 145 show notes on EmpowerfulGirls.com.

Sometimes it’s hard to love yourself, so let’s help make it easier.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 144 show notes on EmpowerfulGirls.com.

I’m not gonna sugar coat it–there are a LOT of troubling things going on in the world right now. Like, more than usual.

When you feel worried or weighed down by what you see happening, you often turn to adults for support. So I want to offer you validation, comfort, and guidance.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 143 show notes on EmpowerfulGirls.com.

Did you know that most New Year's Resolutions fail? Clearly how we're making them isn't working, maybe we should do things differently? Here's my new view on Resolutions to help you keep them.

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PS--I created a "2025 Year Reflection" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 142 show notes on EmpowerfulGirls.com.