Share Your Tips and Take-aways with me!

In the final episode of the “Default to Yes: Your Extraordinary Self” series, we are bringing the tools together to focus on designing the life you’re called to live by training your brain to cooperate through understanding, compassion, and practice. They emphasize you don’t need more information but integration, addressing the common gap between what you know and how you live, and explaining how the brain defaults to what’s familiar for efficiency, safety, and comfort. Through neuroplasticity, you can create new pathways by building a simple daily rhythm: regulate the nervous system, notice and question thoughts, stay connected to the body, shape inputs and environment, and act from identity and values through small repeated choices. 

00:00 Final Episode Kickoff

00:52 Information vs Integration

02:11 The Knowing Doing Gap

03:01 Rewiring Your Defaults

04:18 Simple Daily Rhythm

06:14 Identity Values Choices

07:09 Invitation to Rise

08:55 Renewing the Mind

10:13 Perseverance and Practice

11:06 Next Steps Stay Connected

12:23 Podcast Pause and Curiosity

14:17 Email List and Recap

15:05 One Day at a Time

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

In episode five of six, we explore identity, values, and the foundation of an aligned life, building on earlier episodes about the nervous system, thoughts, body, and sensory environment without encouraging overwhelm or “working harder.” Why identity creates lasting change more than goals, citing behavioral science and neuroscience: repeated thoughts, emotions, and actions reinforce neural pathways, but neuroplasticity allows new patterns through consistent repetition. Values are described as an internal compass—guiding principles like integrity, connection, growth, faith, courage, and contribution—that simplify decision-making and reduce exhaustion caused by living out of alignment or meeting others’ expectations. The episode emphasizes shifting from external expectation to internal authorship, references Romans 12:2 and 2 Corinthians on identity renewal, and offers practical prompts: “Who do I want to be?”, “What values does that person live by?”, and “What one small action today reflects that identity?”

01:32 Identity Over Goals

03:01 Neuroscience Of Change

04:07 Clarifying Your Values

If you would like to visit or re-visit the clarification of values: https://coachingwithjuli.com/wholelifeaudit

07:18 Expectation To Authorship

09:52 Faith And New Creation

10:58 Practical Identity Actions

12:06 Journal Prompts And Resources

13:47 Live Aligned Closing

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

Unlocking the Power of Scent: Aroma Cognition and Sensory Grounding

Welcome to episode four of our six-part series. I'm thrilled that you're still here with me. Whether you're incorporating these insights into your daily life or diligently taking notes, I'm right alongside you creating that journal page. Today, we're diving into the fascinating relationship between scent, memory, and meaning.

The Power of Scent

This episode focuses on something I term "aroma cognition" and the incredible influence of sensory grounding. We've previously discussed the nervous system, thoughts, and the body, but now it's time to explore the senses, which connect all these aspects.

One of the fastest ways to shift your state of mind, thoughts, or emotional patterns is through your sensory intake, particularly scent. I once wrote an article about "Why Scents Make Sense," which caught on because it redefined scent from merely something pleasant to a meaningful aspect of our lives.

The Neurology of Smell

When you inhale a scent, its molecules bind to receptors in your olfactory system. These signals travel directly to the limbic system—the emotional and memory center of the brain. This unique pathway bypasses some of your brain's higher filtering systems, allowing scent to impact your emotional state rapidly and often unconsciously. This is why smells can evoke vivid memories or alter your mood instantly.

Scent also serves as an alert mechanism, designed to signal dangers or changes in the environment, showcasing the profound role of aroma cognition.

Essential Oils and Aroma Cognition

Essential oils, with their volatile and aromatic compounds, play a vital role in our understanding of aroma cognition. Oils like citrus, known for their uplifting limonene, or lavender with its calming linalool, have been studied extensively for their impact on mood and stress.

More than just chemical reactions within the body, aroma cognition involves the intentional pairing of scent with thought and emotional intention, forming powerful neural pathways. For example, associating cedarwood oil with calming thoughts can create a sense of grounding and safety.

Practical Applications

Implementing aroma cognition is simple. Choose an aroma, whether a citrus oil or a more grounding scent like cedarwood, and pair it with intentional thoughts or affirmations. Use this strategy to form sensory environments that support your personal growth and desired state of being.

The Invitation

As you move forward in your journey, consider the sensory environments you're creating. Are they supporting the person you want to become? Make intentional changes to align your surroundings with your goals for holistic wellbeing.

Tomorrow or even right now, inhale a chosen scent, anchor it to truth, and step into your extraordinary self.

 Want to learn more about essential oils? I'd love to chat! Just pick at time that is good for you and we can talk about what you want to learn. What would you like essential oils to do for you?? 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

Breath, Somatic Awareness, and Nervous System Reset: The Missing Piece for Lasting Change (Episode 3)

In episode three of a six-part series, we take a look at how lasting personal change happens in the body, not just the mind, and how nervous system regulation plus thought awareness creates a powerful loop for transformation. They describe how dysregulation can sabotage habits through physiology and “chemical drivers” like dopamine and cortisol, and why you can think calm thoughts yet still feel anxious. The episode highlights breathwork as an accessible tool to influence the nervous system via the vagus nerve, parasympathetic activation, and improved heart rate variability, and introduces somatic awareness—listening to what the body is holding, including stored stress and past experiences (referencing The Body Keeps Score). Practical exercises include a 4-2-6/8 breathing pattern for 2–3 minutes (coherent breathing) and sensory grounding (5 things you see, 4 feel, 3 hear). The speaker connects embodiment to scripture, emphasizes building capacity for stress and crisis, and offers reflective questions about what the body is signaling and how to feel 10% more grounded.

Reference: The Body Keeps Score, by Bessel van der Kolk M.D. 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

The Clarity Loop: Retrain Your Mind for Nervous System Regulation and Emotional Control

In episode two, we cover how thoughts shape overall wellbeing and nervous system regulation, building on last week’s focus on how body state affects clear thinking. Drawing from cognitive behavioral therapy and neuroscience, we emphasize that it’s not just what happens but how we interpret it: thoughts create emotions, drive behaviors, and produce results, especially as cognitive bias intensifies under stress. To create space and choice through metacognition, we walk through a four-step “clarity loop”: Notice the facts, Narrate the meaning you’re assigning, Nurture by identifying the emotions, and Navigate by asking what’s true, helpful, and what you will choose. 

Your assignment if you choose to accept: practice to pause during strong emotions, examine the thought, question the thought’s truthfulness and usefulness, and then choose the outcome you want, accompanied by more accurate, honest thinking.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

Over the past few months, I’ve been paying attention. Not just to my own life—but to the cultural moment we’re all living in. And if I’m honest, something feels different. People are tired.

Burnout remains high.
Information overload is constant.
And many people are operating in what neuroscience describes as chronic threat mode, where the brain scans for danger rather than possibility.

But something interesting is also happening.

For years, the dominant message was productivity, performance, and optimization. Now the conversation is moving toward nervous system regulation, meaning, and wholeness.

In this episode, I share:

• The three cultural phases that shaped modern personal growth
 • Five signals that a new movement focused on regulation and meaning is emerging
 • Why I’m entering a season of prayer, study, and reflection

This episode is also an invitation. To slow down. To pay attention. To consider what life is asking of you in this season.

What’s Coming Next

I’ll be sharing a six-episode series on the tools that have helped me most, including:

• nervous system regulation
 • thought awareness and the Clarity Loop
 • breath and somatic practices
 • aromacognition and sensory grounding
 • values and identity
 • designing a life aligned with purpose

These are not quick fixes. They are practices that shape a life.

During this upcoming season you can still connect with me, just choose one or more of the options below! 

And in the meantime…Choose a couple tools you love.Practice them. Master them. Let them become part of your daily rhythm.Because every morning we wake up with a choice. To react to the world around us. Or to default to yes—to the extraordinary life we are called to live.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

This episode explores what happens in the brain and body when something holy brushes past the soul—and why witnessing moral beauty may be one of the most regulating experiences we have.

An interaction with another, observed or experienced

A story on the news

A good book, a movie, a tv show, even a commercial

Have you ever felt unexpectedly moved by an act of kindness—your chest warm, your breath slower, your heart a little more open? That experience has a name: moral elevation.

In this episode, we explore the cognitive science behind moral elevation—the emotion we experience when we witness moral beauty—and why it can be deeply regulating for the nervous system. Drawing from neuroscience, psychology, Scripture, and cultural examples like the Olympics and Call the Midwife, we look at how goodness restores hope, widens perspective, and gently shifts us out of survival mode.

You’ll also hear why reading fiction strengthens empathy and moral imagination—and how intentionally exposing yourself to stories of goodness can change how you live, lead, and care.

We’ll close with reflective coaching questions and an invitation to connect in whatever way feels right for you.

✨ Listen in if you’re feeling tired, cynical, or disconnected—and ready to remember who you really are. Listen if you want to ground yourself in the beauty you see all around you.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

In this episode, we explore:

• Why self-judgment keeps the nervous system stuck in threat mode
• The difference between awareness and compassionate observation
• How thought downloads help process emotions and reduce mental overload
• Journaling as a regulation tool—not a productivity task
• A simple mindset shift that turns self-criticism into self-leadership

This episode is for anyone who feels like they should be “over this by now” and is ready to replace fixing with kindness.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Share Your Tips and Take-aways with me!

Nurses are taught—directly and indirectly—that self-sacrifice is part of being “good” at this work.

Work through breaks.
 Stay late.
 Carry the emotional weight.
 Don’t complain.
 Don’t ask for too much.
 Don’t be “difficult.”

But what if that story isn’t noble…
 What if it’s dangerous?

In this episode, we unpack the quiet lie many nurses have internalized — that self-sacrifice equals compassion, loyalty, or strength. We talk about how this belief shows up in burnout, moral distress, people-pleasing, and the fear of setting boundaries.

You’ll hear:
 • Why waiting to be understood keeps nurses stuck and depleted
 • The neuroscience of regulation, co-regulation, and why your presence is clinical power
 • Why boundaries are ethical — not selfish
 • How confident, clear advocacy protects patients and nurses
• How to get clear on what you want and need — and say it without apology

If you’ve ever thought:
 “Why do I have to keep proving I care by how much I can carry?”
 This episode is for you.

You are not “just a nurse.”
 You are influence, safety, wisdom, and system-level change — whether anyone names it or not.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE.