Call Her Brilliant

Ever find yourself laying in bed, staring at your ceiling, and you just can’t seem to shut your brain off? 

Whether you’re thinking of all the things you need to get done tomorrow. Stressing about what you didn’t get done today. Or going some rambling train of thought, where our brains like to go at inconvenient times. 

Sometimes, it’s hard to get our brains to turn off and fall asleep. But the thing is, our brains need sleep. Not only is sleep important for your health, it’s also when your new memories are formed. 

Getting enough sleep is key to getting stuff done and having the energy to reach your goals. Listen in to learn three strategies you can use to turn down the noise and get your brain to get some sleep. 

Show Highlights

[01:51] Do you find yourself sacrificing sleep to get more done? 

[02:58] 1 in 3 Americans don’t get enough sleep. That’s a lot. 

[04:45] Learn the signs of chronic poor sleep quality. 

[06:25] The three strategies you can use to train your brain to go to sleep at night. 

[08:10] A bedtime routine is extremely helpful for making your brain wind down.

[09:27] Try the mental shelf exercise. 

[11:24] A quick recap of the episode.   

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It’s okay to not feel happy all the time. 

You probably know this, but do you really believe it’s true? It’s easy to fall into the trap of thinking that we should never feel sad or angry or cranky, but that’s just not true. 

Listen in to learn three reasons why the occasional crappy mood is good for your brain. And why putting pressure on yourself to be all sunshine and lollipops all the time can burn you out. 

Ready to embrace that bad mood?

Show Highlights

[01:33] My almost 5-year old is a lot like me in that she is not a morning person. 

[02:41] When you were little and in a bad mood, what did the adults around you do and say? 

[04:33] Reason number one that it’s a good thing to be in a bad mood sometimes. 

[06:36] The second reason bad moods are a good thing. 

[07:42] Has there ever been something that you were naturally good at and you enjoyed doing? 

[10:08] One last reason why it’s a good thing to be in a bad mood sometimes. 

[12:32] Why I’m working to teach my preschooler that it’s okay to have a range of emotions.  

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My preschooler is obsessed with Encanto as of this recording. Because I spend a lot of time listening to the soundtrack, I started paying attention to the lyrics. 

It got me thinking about the pressures that we put on ourselves to be perfect, to do it all, and to feel like we’re enough. 

Get ready to learn why this happens in the first place and how to start retraining your brain to get out of the “shoulds” so you can retake control of your time and energy. 

Show Highlights

[01:58] While I’ve been listening to the songs in Encanto, I’ve been thinking of all the ways we put pressure on ourselves to be perfect. 

[04:49] The beliefs expressed in the movie are the same that we have been fostering in our own lives year after year.

[05:54] Look at your to-do list. Is it full of things you “should” do? 

[07:13] What’s the solution for changing our beliefs? 

[09:09] Remember, our brains are really good at playing the same patterns over and over again. 

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Do you feel selfish when you rest or take a break? 

Recently I surprised myself when my first thought upon hearing someone else was taking a break, wasn’t what I expected. It made me take a hard look at my beliefs around what it means to work hard or be successful. 

I’m sharing why you might have a hard time resting and why our current culture reinforces this belief. 

Plus, learn one daily strategy to refresh your mind and body and to get comfortable putting yourself first every once in a while. Because self-care is so much more than bubble baths and pedicures. 

Show Highlights

[01:33] I was recently listening to another podcast and it brought up some interesting emotions. 

[02:57] It’s hard for us to relax because of the societal values we have cultivated.

[04:08] What do you do on those magical days when you get everything done early? 

[05:29] Why you may sometimes feel off when people talk about self-care. 

[07:02] The trouble with believing self-care means being selfish. 

[09:47] Our brains were not designed to work all day. 

[11:18] What I’m doing to prioritize time for recharging my batteries each day. 

[12:52] Your challenge for this week. 

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Episode 15: Want to Feel Less Overwhelmed? Learn to say no!

Episode 62: How Stress Can Make You More Productive

Bonus Video

Want to hear my superpower? Planning deadlines for myself so I don’t get stuck procrastinating. It doesn’t sound glamorous, but I know this superpower is one thing that has made me most successful in my career. 

I’ve spent years developing a system for planning giant, monster, overwhelming tasks, so I can stop procrastinating and take consistent action towards my goals. 

Even on those days when my motivation is low and I just don’t want to get started. 

Today I’m sharing my secret sauce with you. I’ll let you in on how I use this superpower in my business and the step by step system I use to plan my way out of procrastination… and how you can use it too! 

Show Highlights

[01:46] My superpower is planning, specifically in relation to deadlines. 

[03:06] This superpower is really a skill. One I’ve honed over years. 

[05:29] Why do we procrastinate when we know it’d be more effective to start now? 

[08:25] Listen as I walk through how I put my planning system in action. 

[10:23] The first step is writing everything out and building out your big picture goal. 

[13:00] How I break everything down and put it in my project management system.

[14:00] A quick recap of each step in the planning process. 

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Episode 15: Want to Feel Less Overwhelmed? Learn to say no!

Episode 62: How Stress Can Make You More Productive

Bonus Video

This might sound crazy, but one of my favorite shows right now is Naked and Afraid. Have you heard of it? The premise of the show is that they take expert survivalists, dump them in a remote location with minimal supplies, and they have to survive for up to 40 days. 

One of the most interesting parts of the show is watching how they set priorities in order to conserve energy. 

But most of us aren’t in survival situations every day. This makes setting priorities and determining where to spend your time and resources really hard. Does it matter if you check your email first thing or start with meditation? Yes! It does.

Listen in to learn one strategy you can use to get clear on your priorities so you have the energy and time for your most important goals. 

Show Highlights

[01:43] I’m a pretty big reality TV fan. Especially the ones you can find on Discovery!

[03:09] One of the most important parts of reality TV shows is determining how to set their priorities.

[04:17] Your brain is pretty good at prioritizing a survival situation, but not necessarily in the modern world.

[05:38] When you feel stretched thin, your brain goes on the defensive. 

[06:29] Getting “survivalist” clear on your priorities all starts with your to-do list.

[07:53] A quick recap of what you’ve learned in this episode. 

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“My to-do list is a mile long and I never have enough time to do it all.” 
“No matter how hard I work, I never seem to get everything done, and then I feel guilty that I’m not working hard enough.” 
“I keep getting distracted by things that aren’t on my to-do list, and then rushing to catch up.”

Any of these sound familiar to you? 

Members of our community have said these exact words when I’ve asked about the struggles you face when it comes to time and getting things done. 

Are you ready to learn why saying “yes” to everything is one of the biggest contributors to an overloaded to-do list? 

Then listen in because I’m walking you through why it’s so hard to say no, even when you’re stretched thin. Plus, learn three steps you can take to start getting comfortable setting boundaries and saying no to that extra work. 

Show Highlights

[01:52] Take a listen. Are you like this client of mine?  

[03:29] Here are the problems with immediately moving on to the next thing when you’ve completed your tasks for the day. 

[04:35] One of the biggest contributors to an overloaded to-do list is taking on more tasks than you have time for. (You may have a problem saying no.)

[05:56] Why your inner perfectionist keeps you from saying no. 

[07:02] Your inner people pleaser keeps you stuck as well. Learn why. 

[08:25] Every time you say “yes” to something, you’re saying “no” to something else. 

[10:22] The three steps I use to feel more comfortable saying “no.” 

[13:17] A quick summary of everything you’ve learned today.

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I’m having a fan-girl moment! Dr. Jody Carrington, child psychologist and connection maven, is joining me to chat all about why creating connection in a disconnected world helps build confidence. She’s challenging expectations and taking us along with her. 

Over the past 15 years, Jody has assessed, treated, educated and empowered some of our most vulnerable and precious souls on the planet. She’s a child psychologist by trade but, these days, she rarely treats kids. Why? Because, she believes, the answer lies in the people who hold them—in shifting the way they think and feel about the holy work that they do. 

Especially when kids have experienced trauma, that’s when they need big people the most. Some of her favourites include educators, parents, first responders, and foster parents. 

We are wired to do hard things and for connection. Listen as she shares more about the intersection between building connections and traversing our hardest moments. We also chat about what our loss of connection has to do with the size of our beds. 

This is an episode you will not want to miss if you’ve found yourself longing for deep roots and more solid connections with the people in your life. 

Show Highlights

[01:24] Fan-girl moment! Dr. Jody Carrington joins me to chat about creating connections to build your confidence. 

[03:54] Learn about Jody, her background, and how she got to where she is now. 

[06:51] Everything she was taught in school was based on a world that doesn’t exist anymore. 

[10:27] Both of us did our residencies on the east coast. Jody has even taken her team out there. 

[13:08] Did Jody struggle with the expectations of the profession post-graduation? 

[15:25] You can’t address what you don’t acknowledge. Solutions can’t be provided if you don’t go deeper. 

[20:03] My own professional confidence goes down year after year. 

[22:22] Jody shares her tips for becoming more comfortable in asking for help. 

[25:39] Why you need to surround yourself with people who know more than you. 

[29:36] It’s okay to still feel like you’re a student no matter how far out of school you are. 

[31:18] Learn the tips and strategies Jody has for reconnecting post-pandemic. 

[34:32] Why your bed size makes a difference in your level of connection.

[36:50] Find some stillness five minutes out of your day. 

[37:56] Connect with Dr. Jody. 

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Dr. Jody Carrington

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Do you ever get stuck in the comparison game? Looking around at everyone else’s success and getting pulled into the mental loop of self-doubt and feeling like you should be doing it better? You’re not alone!

That comparison game not only can impact your confidence, it can make you procrastinate and hold yourself back from your goals. 

Get ready to learn why our brains are so easily pulled into that comparison game and one strategy to boost your confidence. Because with a little practice and self-awareness, you too can avoid the trap of comparisonitis. 

Show Highlights

[01:33] Earlier this year I was launching my coaching program and found myself stuck and procrastinating. 

[03:19] I began scrolling Facebook and started spiraling down the comparison game. 

[04:53] Our brains are designed to compare and judge in order to help us make safe decisions. 

[06:48] The problem with social media in relation to the data we are providing to our brain. 

[09:36] Another error that keeps us stuck in comparison as described by Simon Sinek. 

[11:26] How a finite mindset makes it hard to stay motivated. 

[13:40] Learn how you can get out of the comparison spiral. 

[15:23] Your challenge this week: create your own success box. 

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Episode 83: How To Stop A Bad Habit With Two Jars And Some Paper Clips

The Infinite Game by Simon Sinek

Start with Why by Simon Sinek

Your negative self-talk is normal, but you don’t have to empower it. Jessica Gershman joins me to chat about the power of yoga in helping us to slow down in order to speed up. Listen as she shares practical strategies for training your brain to slow down. 

Jessica Gershman struggled for years with eating disorders. Her perfectionistic tendencies and need to succeed drove her to believe that she was never good enough. 

All of that changed after she had her first daughter and realized she needed to show herself love so that her daughters could do the same. A friend roped her into taking a hot yoga class and she immediately realized it was the missing link she was searching for. 

Now Jessica is helping women, specifically moms, rediscover who they are after childbirth through the power of flow and yoga. Listen in to hear how yoga has helped her overcome her perfectionistic tendencies and practice giving herself grace, slow down, and appreciate this life she’s living.  

Show Highlights

[01:21] Learn about Jessica Gershman and whether or not we can speed up by slowing down. 

[02:50] Jessica shares her story and what inspired her to start The Zen Mommy. 

[06:38] What are the mental and physical benefits of yoga? 

[09:45] As women we have a tendency to avoid the things we don’t like about ourselves. 

[11:58] Her tips for becoming more comfortable with rest and stillness. 

[14:36] Yoga is a practice because we constantly evolve and learn about ourselves. 

[16:07] How do we bring our focus back to the moment we’re in?

[19:52] Increasing your awareness of yourself and your surroundings opens up the beauty of life and joy. 

[22:40] Ways to beat back the belief that rest is lazy. 

[25:39] Write down the things you think of yourself so you can release the negative self-talk through awareness. 

[27:49] Jessica shares an amazing book recommendation for living life without shame. 

[30:19] Connect with Jessica.  

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Mom Slow Down Podcast

The Zen Mommy

The Zen Mommy App

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Soul Without Shame by Byron Brown