Good Enough Day with Ray

In this Monday Mindset, I discuss how my addiction to self-improvement stemmed from a desire to control everything around me, thinking I was the problem in every situation.

Society often pushes hyper-independence, encouraging us to believe that if we just do more or improve ourselves, everything will fall into place. I share how this mindset led to burnout and the realization that I was using self-improvement as a distraction from accepting that I can’t control others.

Through therapy, I’ve learned that I’m not the only factor in my problems and that constantly trying to fix myself won’t fix everything. This week, we’ll explore areas where we might be taking on too much responsibility and how to find a healthier balance.

Journal Prompts for Self-Check Sunday:

1. Physical Health:

What did I do this week that made my body feel good? How can I plan to add more of those activities next week?

2. Mental Health:

How did I take care of my mind and emotions this week? What can I add to my routine next week to feel more calm and centered?

3. Hobbies & Creativity:

What hobby or creative activity brought me joy this week? How can I plan to spend more time doing things that inspire or excite me?

4. Relationships:

How did I connect with others this week? What can I do to add more meaningful moments with loved ones or friends in the week ahead?

5. Finances:

What financial decision or habit made me feel secure or content this week? How can I plan to build on those positive habits next week?

6. Planning for Joy:

What is one small thing I can add to my life next week that will bring me joy or help me feel more balanced?

7. Overall Reflection:

What did I do well this week that I want to celebrate? How can I continue adding more of what makes me feel good without worrying about perfection?

In this episode of Good Enough Day with Ray, I share five things that caught my attention this week in our Friday Five roundup.

I talk about an eye-opening YouTube video on emotionally immature people, highlighting traits like avoiding criticism and boundaries.

I also mention my current go-to, Bare Bones Beef Bone Broth, for its gut health benefits and added protein boost. There’s a fun TikTok-inspired cucumber salad recipe that’s simple and customizable. Plus, I share my current song obsession, *Pink Pony Club*, and wrap things up with a quirky fact about charging our phones.

Detaching From Emotionally Immature People with Dr. Lindsay Gibson Video Link

**Cucumber Salad Recipe:**

- 1 cucumber (cut into rounds, then quartered)

- Soy sauce

- Spicy mayo

- Sriracha

- Everything bagel seasoning

- Chili paste

- 1 packet of pink salmon

- ½ cup of imitation crab

- Optional: ¼ to ½ cup of rice for added carbs

In this Therapy Thursday episode, we’re talking about something we all tend to overlook—scheduling mental health check-ins.

Life gets busy, but if you don’t take time to ask yourself, “How am I really feeling?” stress, anxiety, and burnout can sneak up on you.

Ray shares simple ways to build self-awareness with daily or weekly check-ins, helping you spot emotional red flags before they spiral out of control.

It’s like creating a personal maintenance plan for your mind, so you’re better prepared to manage life’s challenges with clarity. Tune in to learn how these small, intentional moments can have a huge impact on your mental wellness.

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In this Wellness Wednesday episode, we explore the importance of planning rest and recovery to avoid burnout and maintain overall wellness.

Ray shares personal experiences with overwhelm and how failing to schedule real rest impacted physical activity, nutrition, and mental clarity.

By prioritizing rest, we can stay consistent with exercise, make healthier food choices, and restore mental focus.

The episode highlights how planning downtime prevents the shame cycle of "not doing enough," especially for those with mental health challenges like PTSD, anxiety, or ADHD.

Listeners are encouraged to schedule rest as a key part of their wellness journey, remembering that "if you fail to plan, you're planning to fail."

In this episode of Tidying Up Tuesday, we focus on simple daily habits to keep surfaces like countertops and tables clutter-free.

I share how keeping my dining room table, kitchen counters, and coffee table clear has made a huge difference in how relaxed I feel when I come home.

We cover five easy steps:

-Creating a drop zone for essentials

-Committing to a 5-minute daily tidy

-Handling paperwork immediately

-Finishing one task before starting another

-Decluttering as you go

These quick, actionable tips can be done in just a few minutes each day to help create a more peaceful and organized home. Give these habits a try and see how they lighten up your space this week!

In this episode of Mindset Monday, we dive into the transformative power of simple planning.

I share personal experiences about how a lack of structure led to struggles with health, finances, and relationships, and how small, intentional plans helped turn things around.

We’ll explore why planning isn’t about rigid control, but about creating a framework that brings clarity and peace of mind.

If you’ve been feeling overwhelmed or out of control, this episode offers three easy, actionable plans you can start today. Tune in and discover how a little planning can lead to big changes!

In this episode, we explore how hormonal changes during the luteal phase can lead to feelings of wanting to quit everything—jobs, relationships, and even hobbies.

The rise in progesterone after ovulation often causes fatigue, increased stress sensitivity, and a critical mindset, making everything seem overwhelming. These hormonal shifts can trick us into believing our lives are off track, when really our bodies are just asking for rest.

By understanding these patterns, we can learn to give ourselves grace during this time, delay major decisions, and find comfort in knowing these feelings are temporary.

In this episode of Good Enough Day with Ray, we explore the early warning signs of burnout and why it's crucial to listen to your body before it's too late. Ray shares her personal experience with PTSD and the challenges of recognizing exhaustion before it turns into full-blown burnout.

We discuss common burnout cues like chronic fatigue, irritability, and emotional detachment, and how ignoring them can lead to more harm.

Learn how to spot these signs early and break the cycle of pushing too hard. If you’re struggling to balance self-care with life’s demands, this episode is for you.

Here are a list of recommended workouts where you can still get 5, 10, 20 or 30 minutes of movement in while dialing back the intensity:

- Yoga (Gentle or Restorative)

- Pilates

- Walking

- Low-Impact Strength Training

- Cycling (Low-Intensity)

- Stretching and Mobility Work