Growth and Goals Podcast

I love quarter four, the last 90 days of the year is the perfect time to focus on yourself, lock in on your goals, and start showing up as the person you want to be. I created my own sort of 'winter arc' challenge and wanted to share it with you so we can do it together.

Winter Arc Challenge:

1. Wake up earlier- even if it's just 15 minutes earlier and incorporate something just for you into your morning routine
2. Journal daily- this could be morning pages, guided journaling, a devotional, gratitude journal, bullet journal, affirmations, etc.
3. Read- if you're anything like me your screen time out of controll so put down the phone and pick up a book, especially 1-2 hours before bed
4. Choose 3 habits and track them- tracking helps to gamify the process, motivate you to keep going, and help you see results
5. Choose 3 different 30 day challenges- for each month of the last 90 days of the year choose a different challenge to do. For example: sober October, no spend November, declutter December

Let's make the last quarter the best one yet!

FREE Goal Setting Guide

Daily Planning Notepad

Do you ever get the "Sunday scaries" at the end of your vacation thinking about going back to the real world? Or find yourself wanting to run away from it all and just never go back once you go on a vacation? I used to feel the exact same way, I longed for vacation and then dreaded returning to my day to day life. That is, until I started curating a life I didn't need a vacation from.

In today's episode I am sharing with you a three phase plan to develop a plan to create "vacation moments" in your everyday life. You deserve to have a sense of adventure, freedom, relaxation, and presence whenever you need it. This isn't me telling you to quit your job, sell all of your possessions, and move to a tropical island; you can create that sense of escape in small little moments.

FREE Goal Setting Guide

Daily Plainning Notepad

I love to travel but all of the prep, planning, packing, and unpacking can be overwhelming and stressful. In today's episode I'm sharing my tips to make travel easier and getting back into the swing of things when you get home seamless.

You shouldn't need a vacation from your vacation, by implementing the tips I share in today's episode I've made traveling more convenient for myself and getting back on track easy. I find this especially valuable for long distance/long term travel but you can implement these for tips for trips as short as a weekend getaway.

FREE Goal Setting Guide

Daily Planning Notepad

I am sure you have heard the adage 'you cannot pour from an empty cup' and it is so very true, but do you know what fills your cup? I know when my cup runs dry I can often find myself disassociating or avoiding by doom scrolling or binge watching. While they might distract me for a hile I wouldn't say they revive me.

In today's episode I wanted to share with you some of the things that actually fill my cup. Things that breathe life back into me, make me grateful or help me romatacize my life, things that bring me joy and fulfillment, things that excite me, motivate me, and inspire me. My hope is that this will encourage you to make your own list of things that fill your cup.

Knowing what fills your cup, and doing those things, is so important for avoiding burnout, strengthening your reselience, improving overall well-being, fostering genuine connection and promoting healthy relationships. So, I want to encourage you to do something today for you and fill your own cup.

FREE Goal Setting Guide

Daily Planning Notepad

Happy September 1st! I don't know what it is about this time of year that makes it feel like a new year, a fresh start. I find that this time of year everyone starts to get re-motivated to achieve their goals, I know I always strive to finish off the year strong and something about the fall and winter season makes me feel like it's the perfect time to focus on me and my goals.

In today's episode I wanted to share with you some tips that you can use when coming up with your 'Great Lock In' plan. If you are ready to get re-focused, re-invigorated, and re-aligned then I highly encourage you to develop a challenge for yourself for the last 4 months of the year. I hope this episode give you some guidance and I can't wait to see what you do between now and January 1, see you on the other side!

FREE Goal Setting Guide

Daily Planning Notepad

I was in therapy the other day talking about how I was anxious about a project at work and meeting the deadline and I said "I'm just an axious person." Right then my therapist said full-stop! Feeling anxious in a strssful situation is a completely justified response, it's evolutionary, it doesn't make you an axious person, it makes you human.

This was mind blowing to me and we began discussing ways I can move away from identifying with my emotions and more into an objective observer role of my feelings. This is important because we don't want to tie our identify to fleeting states or skew the lense through which we see the world.

In today's episode I share some tips on how you can seperate who you are from the emotions you are feeling in order to become more resilient, less reactive, and sure of yourself.

FREE Goal Setting Guide

Daily Planning Notepad

When you work a 9-5 it can sometimes feel like your entire life is consumed by work. I have always preached that having work-life balance is super important, and it is. However, like it or not, we spend 1/3 of our lives at work so today's episode is all about how you can romanticize your work days and get more our of your desk job.

I love my job, but it still feels like work a lot of the time, so the tips I share in today's episode are just some small things I do to get more enjoyment out of my work hours. I hope that they can help you not only survive your 9-5 but actually thrive.

FREE Goal Setting Guide

Daily Planning Notepad

There are always going to be things that throw you out of whack and get you out of your routine but if you have a protocol in place for when that happens it makes it easier to get back on track. In today's episode I share with you three different ways you can get back in the swing of things when you get thrown off.

1. Do the next right thing- identify what you're feeling out of sorts and one thing you need to do to feel like you have your ish together again, the important thing though is to set the bar low and make it easy to start
2. Revert back to one core habit- rather than trying to dive back into your full routine when you've gotten off track identify one core habit that you can do like waking up on time, sticking to a bed time, or making your bed
3. Create a bare minimum routine- I love an extensive routine but sometimes things come up and you don't have the time or energy to dedicate to your full routine, instead create a bare minimum routine so at the very least you maintain the habit even if you don't get to everything you'd like to

FREE Goal Setting Guide

Daily Planning Notepad

Adulting is hard, especially as a relatively new adult, I often find myself caught between juviniele tendencies and being a reponsible adult. I was talking to my therapist about this struggle recently and she suggested gentle parenting myself.

Just like kids there are times we don't want to clean our room, pick up after ourselfves, or do our work but as grown ups there are some things that just must be done. When you find yourself trying to get out of things, let yourself off the hook because you just don't want to, or find yourself procrastinating try parenting yourself.

In today's episode I go over some parenting strategies you can use on yourself to give yourself a little nudge, and tough love when necessary, to show up and get things done.

FREE Goal Setting Guide

Daily Planning Notepad

Authenticity is a word that gets thrown around a lot today and I think it's because we recognize that it's rare in today's day and age. With social media being a curated highlight reel, societal pressures, people pleasing habits, fear of rejection or not fitting in, it's easy to lose touch with our authentic selves.

In today's episode I talk about daily, small habits you can implement to come home to yourself on a daily basis. Because being authentic isn't a one time journey to find yourself, you were never lost, you just got drowned out by all the noise.

By implementing these daily practices you will learn to listen to that still small voice that is uniquely your, get in touch with your intuition, and learn to listen to your body when it's subconciously trying to tell you something.

FREE Goal Setting Guide

Daily Planning Notepad