I find that one of the best ways to reverse engineer your goals is to write a letter to yourself about your future year from the perspective that it’s already happened. In this case, you would write a letter to yourself as if it’s December 2023. 

This exercise helps you get really clear on your goals, obstacles that your brain presents, and strategies for working through those roadblocks. It also helps you hone in on what’s important and create certain milestones that help you measure your progress throughout the year. 

In this episode, I share examples of how this process works for different categories of goals, such as advancing in your career, improving your time management skills, and incorporating more movement into your routine. We’ll be going deeper on this topic at a free workshop coming up on December 17th. If you’re interested in exploring this framework, I hope to see you there! 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• Understanding what’s stopping you from working towards something you want in the future 
• A good starting point for writing this ‘future you’ letter 
• Noticing the reasons your brain tells you that your goals aren’t possible 
• Setting yourself up for success by surrounding yourself with the resources that will support your ambitions 
• My powerful experience working with a coach to explore and achieve my goals 

Resources Mentioned: 

• Join me for a free goal-setting workshop on December 17th at 10:30am EST

Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

Mistakes are an integral part of the human experience, but we tend to have a low tolerance for them. What happens in your brain and body when you make an error? If you’re anything like I was, you might feel a pit in your stomach and your thoughts start to spiral. Many of us subscribe to this story that we’re incapable of success or unworthy of happiness when we make a mistake. 

When you start to notice that pattern, you have an opportunity to acknowledge it and choose something different. In this episode, I share an exercise to support you in creating more space in your life for exploration. I illustrate how I recently used this practice after a mistake that I made and highlight how my reaction today is radically different from what it was before. 

Instead of getting bogged down by the limiting beliefs that our brain tells us, we can jump into solution-based thinking instead. This allows us to learn from our mistakes in a loving way and create sustainable change. Listen in to learn more about how you can retrain your default response for when things don’t go as planned. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• Checking in with your nervous system and cognitive responses after you make a mistake 
• Tangible ways to create more safety for yourself 
• How certain childhood beliefs about mistakes subconsciously show up in adulthood 
• Learning from your actions from a place of curiosity instead of judgment

Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

Happiness and growth aren’t naturally part of your brain’s agenda, but you can train it to create new neural pathways that recognize gratitude, progress, and wins. In this episode, I break down how you can reset your brain’s default mode to enjoy life more and take responsibility for your reality in a whole different way. 

Because our brain wants to keep us alive, it spends a lot of energy searching for what might be wrong or what might hurt us. In a primal sense, this function serves us well. But, in modern life, it often manifests as anxiety, risk-aversion, pessimism, and skepticism. Your brain also has a hard time understanding your progress and celebrating your role in your success. 

The good news is, there are strategies for expanding our ability to express gratitude, see progress, and take credit for our wins. I share some suggestions for expanding your daily journaling or reflection practices that will support your personal development and growth. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• How gratitude can contribute to your happiness 
• Ways that your brain works to preserve resources and keep you safe 
• Noticing when you downplay your success or progress
• Creating less resistance around change and challenge 
• A simple way to amp up your gratitude practice

Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

When people say they want to feel happier or less stuck, it's oftentimes wrapped up with the desire to feel lovable, valuable, and worthy. The problem is, we usually attribute those feelings to something outside of ourselves. I’ll be lovable if I lose weight. I’ll be valuable if I get married. I’ll be worthy if I buy a big house. The list of “if” statements that we create for ourselves goes on and on. 

What if I told you that feeling lovable only comes from within you? This concept has been integral to my own growth journey, and in this episode, I share how you can deepen your understanding of lovability. 

If you’re feeling like being lovable is just outside your reach, it's because you're having that thought about it. Everyone is worthy and capable of love, which is one of the most beautiful parts of the human experience. It takes time to unpack and deprogram these deeply ingrained beliefs that we have about our worthiness, but if you can engage with the process, I promise that it’s worth it. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• How common it is to feel unlovable or unworthy, and why so many people struggle with those thought patterns 
• Tools to process the belief systems that make you feel unlovable
• My personal experience with working through my feelings around my value and ability to be loved 
• Tuning in to the emotional shift or the bodily feeling to know if you actually believe a thought or not

Special Offer: 

• Learn more about my group coaching offering here: ceceliabaummandryk.com/self-concept-shift-the-group 
• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

One of the coaching principles that really changed my life was understanding that I have complete authority over the choices that I make. In this episode, I walk you through a quick exercise to illustrate this concept and share what happened in my life when I started to take responsibility for the choices I was making. 

If you're feeling stuck, it might seem like you are just a victim of your circumstances. However, we subconsciously make choices every day that keep us in that cycle. We show up to the job that we don’t like, engage in habits that don’t serve us, and stay in relationships that don’t feel supportive. 

It might feel confronting to think about that. Truthfully, it didn’t feel good when I started to notice these patterns in my life either. But, when I started to do this work, it opened up more space in my life to see that I had options and agency. Listen to learn more about how you can take control over your life by consciously making decisions that align with who you want to be. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• The predominant feelings in my life when I felt stuck in my previous career 
• Why it’s so helpful to build your awareness around your thought patterns and belief systems
• Questions to ask yourself about why you make the choices that you do 
• Recognizing where you discount your emotional experience and prioritize that of others 
• What I noticed about myself when I started to understand why I was making certain choices 

Resources Mentioned: 

• Learn more about my group coaching offering here: ceceliabaummandryk.com/self-concept-shift-the-group
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Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

There are two things that you probably do that are keeping your experience of happiness smaller than maybe it could be in your life. The first one is engaging with thoughts and beliefs that don't serve you and the second one is being unwilling to feel certain feelings. In this episode, I illustrate examples of how these concepts can show up in your life and explain how you can start to shift out of the narratives that are keeping you stuck. 

For many of us, our inner-dialogue can convince us of anything. Even though our thoughts might not be our reality, it becomes a self-fulfilling prophecy. When our thoughts and beliefs feel like facts, they become so ingrained that it becomes difficult to question them. I break down two examples of this concept that are really prevalent in our society and share how we can start to reframe those thought patterns. 

The other thing that I’ve noticed a lot of my clients struggle with is avoiding the hard-to-feel feelings and creating buffers around them. Everyone has the ability to intentionally create safety in their nervous system and body, but it can be an uncomfortable experience. It requires a level of self-awareness and a willingness to work through limiting beliefs. Hopefully with the examples that I share in this episode, you can see that it’s entirely possible and worth the effort. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• Imagining what would happen in your life if your thought and beliefs aligned with how you wanted to feel 
• Why action plans don't work (and what to do instead)
• What happens when you start to actually feel your feelings 
• Why shaming and judging yourself doesn’t work for creating sustainable change in your life 
• Tools to increase your ability to feel discomfort and process feelings 

Resources Mentioned: 

• Interested in small group coaching? I have 10 spots available for a 16-session program that’s running from November through mid-March. If you're interested in hearing more, send me an email at [email protected] and we'll schedule a time to chat and see if you're a good fit for this group.

Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

I consider the relationship you have with yourself to be the foundation of happiness. It determines everything that you create in your life and how you approach the world. In today’s episode, I break down what it might look like if your self-concept leaves you feeling stuck or like something just isn't right in your life, and I share the four main strategies that I use to help people shift their self-confidence and create a solid relationship with themselves. 

Does your job title or the car you drive really deliver the happiness that you thought it would? Perhaps for a little bit, but in order to create long-lasting satisfaction, you have to search inside of yourself instead of seeking external validation. I illustrate common situations that my clients experience, like overcommitting, having trouble making decisions, and struggling with a high sense of guilt. I get into some of the things that you have to be willing to do to solve these problems and how to get started with working through comfortable with hard-to-feel emotions. 

Listen in to learn more about how to cultivate a more loving and fulfilling relationship with yourself and how you can get started with that inner-work today. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• Why I consider the relationship you have with yourself to be the foundation of happiness 
• Defining your own standards of success 
• What happens when you undervalue your relationship with yourself 
• Common ways that people buffer or avoid their emotions 
• Ways to separate your human value from your accomplished value 

Resources Mentioned: 

• Interested in small group coaching? I have 10 spots available for a 16-session program that’s running from November through mid-March. If you're interested in hearing more, send me an email at [email protected] and we'll schedule a time to chat and see if you're a good fit for this group.

Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

Happiness is a feeling that stems from the beliefs that you have in your life. We often think that how we feel is related to outside circumstances, but the truth is that the thought that occurs between an external event and our feeling about it is responsible for our emotional state. 

Have you ever thought that if everyone just played their part perfectly in your life, you could finally be happy? Maybe you’ve thought that a week at the beach would make your job less grueling or getting a massage would help you finally relax. It’s easy to make a list of all the circumstances that we think would make us happy, but there’s a more sustainable and profound path to happiness. 

If you notice what thoughts you're having that are creating your emotions, you can start to shift the story and process the emotions that are coming up. From there, you can access different beliefs and stories that help you tap into more contentment and joy. Listen in to learn more about the connection between thoughts, beliefs, and feelings. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• How a thought causes your feelings about something 
• Why manipulating your circumstances never works out in the long run 
• Tools to address the thoughts and beliefs you have about your life 
• Practicing patience and getting really curious about your thought patterns
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Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

Striving for perfection is a behavior that is entirely possible to unlearn, and I’m living proof of it. Perfectionism is related to the thought and belief that you must execute your life flawlessly to be happy, lovable, worthy, or even a good and acceptable person. So many of us subscribe to the myth that once you’ve achieved perfection, you’ll be happy. However, perfection is objectively impossible. 

Perfectionism brings up a lot of feelings of judgment for yourself and others. I share examples of what perfectionism looks like in action and break down how it causes you to act in ways that are out of alignment with your goals. By holding yourself and others to unattainable standards, you set yourself up for disappointment. 

But, recovering from perfectionism doesn't mean that you can’t still perform at a high standard. By building self-awareness and letting go of perfection, you can operate from a place of acceptance instead of fear, which not only leads to better outcomes, but also a happier mindset. 

I round out today’s conversation by sharing reflection questions that I find helpful for getting to the root cause of your perfectionism and starting the work on dismantling those beliefs. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• Understanding how perfectionism is celebrated in our society 
• Recognizing if you have patterns of staying in the planning phase and procrastinating because of your impossibly high standards 
• Feeling unlovable and unworthy when someone witnesses something you consider to be imperfect 
• What happens to your nervous system when you’re constantly striving for perfection 
• Simple, tangible ways to break perfectionist tendencies 

Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk 

The first thought you have is not the most true thoughtーit's just the thought you're used to having. On today’s episode, I explain how the different parts of your brain work together to keep you safe, but how that doesn't always lead to truth and happiness. I illustrate how you can move away from beliefs and thoughts that are keeping you stuck exactly where you are. 

Your brain’s job is to keep you alive, not tell the truth. Our belief systems are essentially thoughts that we’ve repeated to ourselves over and over again. Luckily, there are ways to untangle and work through the first set of beliefs and thoughts, and get comfortable with those feelings. 

I share tools for cultivating more compassion, curiosity, and self-awareness. You can train your brain to tap into thoughts that closely align with your thinking brain instead of your primitive brain and nervous system. Listen in to learn more about questioning your belief systems and discovering the truth. 

Listen to the episode on Apple Podcasts, Spotify, or on your favorite podcast platform. 

Topics Covered:

• Understanding that the human brain is not completely logical and rational 
• Why your brain equates change with danger 
• How we create belief systems 
• Why action plans often don’t work 
• How to work with all the different parts of your brain to change your thought patterns and beliefs
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Special Offer: 

• Jumpstart your awareness and join me for my free Feel Your Feelings training: ceceliabaummandryk.com/freetraining 

Follow Me:

• Visit my website: ceceliabaummandryk.com 
• Connect on Instagram: @ceceliabmandryk