What if a 5-minute morning practice could actually save you time instead of adding another thing to your to-do list?

In this epsidoe, I’m sharing a simple 5-minute morning journaling practice that actually saves time by helping you get focused fast and stop spinning in mental noise all day long.

This isn’t about adding more to your to-do list. It’s about starting your day clear, grounded, and intentional so you don’t waste time feeling scattered, overwhelmed, or pulled in a million directions.

You’ll learn four powerful questions (inspired by coaching expert Michael Bungay Stanier) that help you:

• Slow down and get grounded in just a minute or two
• Reconnect with what you actually want (and why wanting matters)
• Choose your one thing so you stop spinning and start moving forward
• Build gratitude in a way that supports your mental and emotional health

This isn’t about creating the perfect morning routine. It’s about starting your day connected and clear so you waste less time feeling overwhelmed, distracted, or stuck.

The whole practice takes under five minutes, but the focus and momentum it creates can shape your entire day.

Grab a pen, press play, and let’s make your mornings simpler—and your days more intentional.

In this episode, I talk about one of the biggest sources of anxiety, depression, and suffering that I see again and again—not being the person you know you’re meant to be.

From my own experience and years working in mental health and coaching, I’ve noticed that when we act against our values, our goals, and our potential, we start to lose trust with ourselves. That loss of self-integrity creates anxiety, depression, and a feeling of being stuck.

What I Cover:

• Why anxiety and depression often come from misalignment with who you want to be
• How breaking promises to yourself erodes self-trust
• The connection between self-integrity and emotional well-being
• How learning to care about yourself is foundational to lasting change 
• Why starting small matters more than overhauling your life
• How self-compassion and celebration make change sustainable
• The path out is 100% available to you and in the care of your hands

Connect with me

• Free course: How To Get Unstuck
• Website: Beckygarnercoaching.com
• Instagram: @BreakFreeCoachBecky

If this episode helped you, please follow the show, leave a review, or share it with someone who needs it.

What if the reason you feel stuck isn’t because you’re doing it wrong—but because you’re doing it backward?

If you’ve ever thought:

• “I’ll be happy when I lose the weight”
• “I’ll relax when everything is done”
• “I’ll feel worthy when I have the relationship / money / confidence”

This episode is for you.

We’ll break down why most of us are living from what Stephen R. Covey calls a Have–Do–Be model that keeps happiness just out of reach—and how flipping it to Be–Do–Have creates real, lasting change. You’ll hear relatable examples around money, weight, relationships, anxiety, depression, and self-worth, plus practical steps to start embodying the person you want to be now—not someday.

This isn’t about positive thinking or forcing yourself to feel better. It’s about identity.

Who you’re being.
How that shapes what you do.
And why that’s what actually changes what you have.

Come hang out for this one. You'll walk away seeing your life differently—and feeling way more excited about what’s possible. 

Today, I'm honoring my cat Gidget, who passed away recently after 16 years together. She was with me through early motherhood, postpartum depression and anxiety, addiction and recovery, and so many life challenges. She woke me up at 5 AM every morning for 16 years. She was persistent, demanding, loud—and the best teacher I could have asked for.

In this episode, I share three unexpected lessons that Gidget taught me about persistence, managing frustration, and connecting with something greater than ourselves.

What You'll Learn 

• The power of relentless persistence: Fighting for what you want without quitting
• Make a game out of annoyance: How to turn frustration into laughter with one simple mental shift 
• Grief, love, and connection with heaven: A tender experience with my daughter after Gidget’s passing

This episode is about love, lessons, and loss. If you are missing someone this season, you're not alone. 

Episode Quote
"Grief is the price we pay for love, and worth it, a million times over." 

Connect

✨ Free Course: How To Get Unstuck
✨ Website: Beckygarnercoaching.com

January used to feel like a slap in the face.

The holidays were over, and I was left with what I used to call the January Hangover.

It’s that feeling when you realize you ate too much, spent too much, splurged too much—and overall lived the last month in a whole lot of too muching… with not nearly enough vegetables or movement.

But here’s the thing: it doesn’t have to feel that way. You can step into the new year feeling energized, excited, and ready to grow—without shame or guilt. 

In this episode, I’m sharing why I used to hate the beginning of the year — and why I don’t anymore.
 

This is not an episode about white-knuckled discipline, forcing yourself to be better, or shaming your way into change. Instead, I walk you through a completely different approach to New Year’s reflections and goals—one that actually works because it starts with celebration and ends with identity level change.

We’ll talk about:

• Why New Year’s resolutions usually fail 
• The real reason we avoid setting goals
• What Dan Sullivan calls strategic byproducts—and why they matter more than hitting the goal
• How to “get in the gain” before you set a single goal
• Why you should never set goals from a low-vibe state
• Powerful questions that open desire instead of pressure
• Vision boards, words of the year, and how your brain actually uses them
• How to create lasting change without shame, self-judgment, or perfection

If January has ever made you feel behind, broken, or disappointed in yourself… this episode is for you.

Free Resource
How to Get Unstuck

Website
Beckygarnercoaching.com 

Are you living your life on purpose… or just responding to whatever lands in your lap?

In this episode of Break Free with Becky, we’re talking about two simple questions that will wake you up from autopilot and help you start creating the life you actually want to live:

Who are you becoming?
and
Who do you want to become?

Most of us move through life on autopilot—reacting, rushing, checking boxes, and just trying to keep up. We get buried in tasks and interruptions without ever pausing to notice the bigger picture. Without ever noticing what direction we're headed in. But the truth is, your daily choices are quietly shaping your future and quietly shaping the next version of you. 

Today, we’re talking about how to wake up, get intentional, and start creating your life on purpose instead of drifting through it by default.

In this episode, I’ll show you how to:
✨ See who you’re actually becoming based on your daily habits
✨ Uncover the hidden “rules” from your childhood that still shape your life
✨ Shift from reacting to living intentionally
✨ Identify your core values and start living them
✨ Ask simple daily questions that align you with your future self. 

This episode will help you get intentional about who you want to become and give you the steps to start working towards that version of yourself. 

Links Mentioned

👉 Grab my free course How to Get Unstuck at beckygarnercoaching.com/stuck

Most of us try to change habits by forcing ourselves to “be better.” We white-knuckle. We use willpower. We start strong in the morning… and by the afternoon, the tank is empty and we’re right back to our old routines.

In today’s episode, I show you a completely different way to change your habits—one that's based in neuroscience and one that actually works. 

I share my own 30-year habit of eating late at night, why it felt impossible to break, and the exact shift that finally worked for me. You’ll learn how to spot your triggers, understand what your brain is really craving, and build routines that give you the same reward—but in a way that supports the life you want.

You’ll walk away with five clear steps you can start using today to change any habit, even the ones you’ve struggled with for years.

In this episode, you’ll learn:

• Why willpower doesn’t work for long-term change
• What the habit loop is and how it works
• How to replace an old routine with one that gives you the same reward
• Why repetition and craving are the true keys to habit change
• What to do when stress pulls you back into old habits
• Why coaching makes habit change easier and faster

If you’re stuck and ready to change

Grab my free course How To Get Unstuck 
It goes straight to the heart of what’s keeping you stuck and gives you simple tools to shift out of it.

Work with me

I currently have three private coaching spots open. Once they’re filled, I won’t have new openings until March!
Book a free consult before they're gone and come see what's possible for you.

Website
Beckygarnercoaching.com

If this episode helped you…

Follow the show, leave a review, or share it with someone who needs it.

You’re stronger than you think. You’re more powerful than you know. And I truly believe that.

In this episode, we dive into the most underrated skill that can change your life in just 10 seconds: celebrating yourself. 

In this episode, I share how learning to celebrate myself helped heal deep shame and build momentum after recovering from a 15-year opioid addiction.

You’ll learn why your brain ignores the good, how tiny daily wins create massive change, and how to start training your mind to focus on what’s working.

Key Takeaways:

• How I healed self-loathing through celebration
• What it means to celebrate every day
• Why celebration is the cornerstone of progress
• Why your brain naturally ignores your celebrations
• How we're culturally wired to be hard on ourselves
• How celebration rewires your brain away from negativity
• A 10-second celebration that will shift your whole day

Free course: How To Get Unstuck
-Learn the tools to shift out of what's keeping you stuck and start moving forward today.

Connect with Becky

Website: beckygarnercoaching.com

In today’s episode, I’m diving into something that used to run my entire life: worry. I worried about everything—conversations, my appearance, my children, money, the future. I genuinely believed the act of worrying calmed me down and gave me control. 

But here’s the truth: worry solves nothing. It’s fear-based thinking pretending to be useful. It keeps you spinning, looping, pacing, and stuck. It’s not problem-solving. It’s not control. And it's definitely not helpful. It robs you of your peace. 

In this episode, I’ll walk you through:
✨ What worry really is (and what it’s not)
✨ Why your brain defaults to worry when you’re anxious or overwhelmed
✨ The connection between worry and control
✨ The life-changing shift from worry to trust
✨ How to change your identity from “worrier” to “someone who doesn’t worry”
✨ Practical tools to stop worrying for good. 

When you drop worry and drop control, you get your peace back. 

Let’s set you free.

Have you ever noticed how hard it can be to hold onto peace, joy, or love—even when things are going well? In this episode, I share what I’ve learned about capacity and why feeling better isn’t just about changing your thoughts or circumstances. I’ll teach you the difference between capability (what you can do) and capacity (what you can hold), and how you can start growing your ability to feel more of the good in your life. If you’ve been stuck in anxiety, depression, or burnout, this one’s for you.

 What You’ll Learn

• The difference between what you can do and what you can hold
• Why high capability and low capacity lead to burnout and self-sabotage
• How your nervous system limits your ability to feel good
• Real-life examples of increasing capacity for love, joy, and peace
• Simple practices to help you grow your capacity in the next 30 days

 Resources

Free Resource: How to Get Unstuck
— Learn why you stay stuck and the tools to start moving forward.

Beckygarnercoaching.com
— Want to work with me? Head to Beckygarnercoaching.com to learn more.