🎧 Episode Summary:

In this episode, I invite you to the next round of the Hydrate & Walk 10-Day Challenge, a simple but powerful habit reboot for women working from home. With insights from past participants and lessons from my own 581-day walking streak, I share why this challenge works—and how walking and hydration can spark better sleep, improved digestion, increased energy, and less brain fog.

If you’ve been saying “I need to drink more water” or “I should move more,” but haven’t taken consistent action—this episode is your sign to start small and feel better, fast.

💡 What You’ll Learn:✔️ Why ambitious goals like “a gallon a day” or “30-minute walks” often fail
✔️ How to make movement and hydration so easy you can’t talk yourself out of it
✔️ Surprising benefits reported by past challenge participants—including better sleep, fewer cravings, and yes—more bathroom visits 😉
✔️ The role of community, accountability, and momentum in building lasting habits
✔️ What’s new for this round of the challenge (hint: kickoff call + bonus prize!)

🚶‍♀️ Ready to Reset with Us?

Join the Hydrate & Walk 10-Day Challenge and experience:
💧 More energy
🚶‍♀️ More movement
🙌 More confidence in your ability to build habits that stick

🗓️ Starts: Sunday, May 11 with a kickoff call
👯‍♀️ Includes: Telegram community, daily encouragement, and a bonus workbook
🎁 Plus: Participate 7 of the 10 days and be entered to win a Voxer for a Day coaching session with Ja’Nina!

👉 Tap the here to join now and invite a friend who needs this too!

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In this episode, I break down the first step in building sustainable habits—clarifying and classifying your goals.

Whether you’re chasing a health milestone, creating a more consistent self-care routine, or finally making progress on a personal project, this episode will help you understand the difference between having a goal and building a habit that gets you there.

Using real-life examples and stories (including my own running journey!), I show you how to make your habits so easy they practically do themselves.

💡 What You’ll Learn in This Episode:✔️ Why “SMART goals” aren’t always realistic—especially the time-bound part
✔️ How to break your big goals into habits that are simple and actionable
✔️ The power of habit cues (like putting on your running shoes) to set routines in motion
✔️ How to avoid the overwhelm of “starting big” and instead start with something so easy your brain can’t say no
✔️ A sneak peek into the ME Hour Method and how it supports goal-getting without burnout

✨ Ready to Take Action?

Whether you’re building habits for your business, your well-being, or your bold personal goals, you don’t have to figure it out alone:

🧠 Grab the ME Hour Starter Kit – a self-paced toolkit to help you clarify your goals and break them down into realistic weekly habits.
🔗 https://janinahamilton.podia.com/the-me-hour-starter-kit

💬 Want personalized support and weekly accountability? Apply for The ME Hour Method, a 90-day 1:1 coaching experience designed to help you stop spinning your wheels and actually reach your goals.
🔗 https://janinahamilton.podia.com/

Let’s make your next habit the one that actually sticks.

In this episode, we dive into the power of streamlined morning and evening routines—especially for you working from home ladies. 

Rather than spending a ton of time on elaborate routines, you can set the tone for your day and wind down effectively with simple, under‑5‑minute practices. 

This episode explains how a brief, goal‑focused recording in the morning and a condensed evening routine of gratitude and affirmations can regulate your nervous system, increase productivity, and create space for what truly matters. 

We’ll dive into:

✅ Why Streamlined Routines Work

✅ How to Regulate Your Nervous System in 2 minutes or less

✅ Why You Need Daily Gratitude & Affirmations:

You’re invited to join The Morning and Evening Routine 3-Day Workshop from Tuesday, April 15 through Thursday, April 17, where you’ll define your big, bold goals and create a personalized, efficient routine. 

Click here to learn more!

Take these insights as a starting point to reshape your day—make time for yourself and let your routines support both your well‑being and your professional life.

Curious about The Today Planner? Buy yours here!

Resources & Freebie: 🎁 Grab my ⁠Work From Home Guilt-Free Self-Care Cheat Sheet⁠ for even more ideas on how to refresh your mind and body during your workday.

⁠⁠⁠⁠⁠Apply for The ME Hour Method: one-on-one coaching⁠⁠⁠⁠⁠⁠

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Working from home can be exhausting—mentally, physically, and emotionally. In today’s episode, we dive into how brain fatigue and lack of breaks can zap your productivity. But don’t worry—I’m sharing three simple ways to refresh your mind, reduce distractions, and get more done without burning out.

What You’ll Learn in This Episode:

✅ The hidden toll of sitting at your desk for too long

✅ Why screen time contributes to mental fatigue (and what to do about it!)

✅ My favorite timer hack to stay productive without feeling drained

✅ Three simple, screen-free activities you can do in just 5 minutes to reset your focus

Try This Challenge! Set a timer for 60-90 minutes while working, then take a 5-minute brain break using one of the strategies from this episode. Try it for a week and see how your productivity improves!

Resources & Freebie: 🎁 Grab my Work From Home Guilt-Free Self-Care Cheat Sheet for even more ideas on how to refresh your mind and body during your workday.

⁠⁠⁠⁠Apply for The ME Hour Method: one-on-one coaching⁠⁠⁠⁠⁠

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Join the Conversation: Let me know how brain breaks work for you! Share your experience by leaving a comment or tagging me on social media.

Work from home or live where you work? That really depends on you.

Because let’s face it—as much as you thought working from home was going to be amazing, it may have come to a point where there is little separation between work and life.

In this episode, I give you the formula that will require you to set boundaries with yourself, but will ultimately allow you to separate work from life and allow you to really enjoy not having a morning commute.

Grab the WFH Guilt-free Self-care Checklist

⁠⁠⁠Apply for The ME Hour Method: one-on-one coaching⁠⁠⁠

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The way you gain confidence is not what you think.

And that's okay, because when you listen to the episode, you will find 3 tips to become confident and recognize the opportunities around you in addition to the main what you gain confidence. Be ready to take some notes and put these into action today.

And share with a friend or two who you know could use a confidence boost!

⁠⁠Schedule a Goals Strategy Call⁠⁠

⁠⁠Apply for The ME Hour Method: one-on-one coaching⁠⁠

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Okay, friend! You may have some resistance to what I say in this episode.

Actually, I know you will because it's the exact opposite of what you actually do when you start feeling sick. Whether that's a cold, the flu, or a flare of a chronic illness, it should all be treated the same. So tune in and find out what to do when you get sick and how it will help you in the long run.

And be sure to share with a friend or two!

⁠Schedule a Goals Strategy Call⁠

⁠Apply for The ME Hour Method: one-on-one coaching⁠

⁠Follow me on Instagram

Let's face it, it's unlikely that you are a morning person.

But that doesn't mean that mornings have to be a constant headache of rushing around and being late. In this episode, I discuss some habits you can establish that will make your mornings easier by using your strengths to your advantage.

Tune in and share with your friend who is always frazzled in the morning!

Schedule a Goals Strategy Call

Apply for The ME Hour Method: one-on-one coaching

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Having a new goal is all fun and games until life happens. You know: getting sick, work becoming demanding, or simply just not feeling like putting in the work.

In this episode, I discuss the 4 steps to take to start something new and not stop, even if you have to take a brief pause in your habits. You'll learn the benefits of deciding what type of person you want to be from the goal you've chosen and how to enjoy the journey.

Tune in and be sure to share!

Schedule a Goals Strategy Call

Apply for the ME Hour Method - one-on-one coaching

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Giving up is easy, feeling guilty and unfulfilled is harder.

When we start things as perfectionists there is often the expectation that all of the prep work we did will make our ideal clients jump at us and fill our program, or book out our calendar immediately.

But we all know that’s not how that works. Something else happens, too. We remember how we felt when we were seen, successful, or unsuccessful as a child, whether that was a good or bad feeling.

In this episode, I am discussing what to do when you figure out what conditioning you need to overcome in order to continue in your launch or even in your business as a whole.

Watch the free training ⁠"3 Secrets to Overcome Perfectionism and Confidently Sell Your Services"⁠

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⁠⁠⁠⁠⁠⁠⁠⁠Apply for one-on-one coaching⁠⁠⁠⁠⁠⁠⁠⁠ (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)

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