Lessons Learned with Komal

[8:08]  - A time in Kat’s life when she was running a freelance business and the lessons she learned. Kat shares where her idea for a product-based business came from, and the first steps she took to make it happen. Kat also shares:

• Her experience after quitting her corporate job, and how she transitioned into being a freelance graphic designer and content creation, to finally building her brand and starting @thecontentplanner

• Kat shares advice for those wondering what they want to do with their lives in terms of work, and how they can align their work with the lifestyle that they want.

[12:57] - What Kat’s experience was like going through a divorce during a critical time in her life, and how that was a catalyst for her to do the work to heal herself, and set out to live the life that she wanted to live 

• What kicked off the dream trip of Kat’s lifetime, and her experience designing and creating the content planner business while living in Australia

• Kat shares her experience coping with the loss of a co-founder following the first year of @thecontentplanner, and how she was able to learn and grow from that experience. Kat shares how she gave herself the choice to own her authentic identity and put it out into the world. 

[17:35] - Kat shares what the past few years have been like as she has been building the content planner community and what she has done to show up for her community during these tumultuous times 

• Komal asks Kat how she was able to pivot her business during these hard times in a pandemic, and the advice she has for business owners that might be going through a hard time
• Kat tells us what inspired her to take on a leadership role in her community and assume the role of community leader 
• Kat shares what she has learned from her experience as a business owner in the past several years and how it built up her resiliency 

[23:35] Komal asks Kat to share her experience defining her company mission and values, and her advice for people coming through these hard times in a pandemic. Kat and Komal also discuss:

• Tips to check in mentally with yourself such as journaling
• Why asking for help and leaning on one another is so important right now
• What it means to build the communities we need as women of colour creating online businesses and the need for diversity and inclusion

[31:00] - Kat shares with us what she sees for herself in this next chapter in life using her voice and aligning her business with her values, and why you should do it too. Kat also shares some great advice on how you can use your content and platform for social change. They also discuss:

• What it means to become unapologetic about yourself, your story and your capabilities. 
• Why you should ask yourself about who you are beyond your personality traits and focus in on your values, what you stand for and what you will not tolerate 
• Kat shares what her experience standing up for what she believes in has been like and how it has allowed her to align her business and values with people that care for the same things as well 

[36:29] - Kat and Komal discuss having the shared experience of building the communities we need in spaces where there is a lack of diversity and inclusion as well as:

• What seed was planted for Kat and Komal after having experienced feeling ‘othered’ in the past in certain spaces, and how it has inspired them to align their businesses with their identities and make a conscious effort to root diversity and inclusion into their everyday lives

[43:52] - Finally, Kat shares what she sees in this next chapter of her life building what it is that she wants to see in the world and how you can stay in touch with her community and her work. 

“Not only does your voice matter, but you also have to use it. And how you use it is through your content. You have to use your platform for social change and to promote your businesses and to talk about your successes and celebrate your wins. Don’t quiet yourself anymore. I did that, and now that I stopped quieting myself I feel much closer to the real me, the true meaning of who I am as a woman of color, as a woman business owner, and as an entrepreneur.” - Kat Gaskin

If you aren’t already, be sure to give our podcast a follow on Instagram @lessonslearned.co account where we will be sharing weekly resources and advice for you to chew on life’s lessons. 

Instagram: www.instagram.com/komalminhas 

Instagram: www.instagram.com/lessonslearned.co 

Instagram: www.instagram.com/thenextrightstep.co

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com. 

To check out Kat’s work and get your own content planner, visit: www.thecontentplanner.com and www.instagram.com/thecontentplanner 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Madison Foran.

Sahaj and Komal also discuss: 

-    3:55 - How they became friends through an Instagram DM, and how it led to them working together and creating a dinner series for women to connect with one another.  Sahaj explains how reaching out to people she admires online has worked in her favour and has allowed her to make new friends. 

-    6:03 – Sahaj shares what it feels like for @BrownGirlTherapy to have crossed the 100k mark at only 13 months old. Sahaj shares what the inspiration was for her to bring BrownGirlTherapy into the world, a space where Brown women could discuss mental health.  

-    11:14 – Sahaj shares what she has learned in the process of being truthful about her experience, and why she thinks that representation is important. She also shares how she now looks at her platform as a tool for the change she wants to see, and how she recognizes the responsibility holds within the community.

-    18:03 – Komal asks Sahaj what creating @BrownGirlTherapy has taught her about community building on social media, and how she has learned to set boundaries. Sahaj also shares how being in the mental health space has encouraged her to root in integrity, and what advice she has for those who are considering therapy to find a culturally competent therapist.

-    32: 26 - Sahaj talks about what it has been like this summer having a busy schedule, working full time and setting out to accomplish big goals. She explains how she has been caring for herself in the process by reaching out to her friends and making a conscious effort to stay in touch with loved ones.

-    38:13 - Sahaj and Komal discuss how it can be hard for people of colour to feel like it’s hard to take up space in the mental health field, and why it is a sustainable practice for Sahaj to embrace her role in the mental health field as someone who puts in the work to create a platform to help her community. 

-    42:46 – Sahaj shares what is ahead for Brown Girl Therapy such as: themed conversation clubs, a space to talk about topics that aren’t talked about anywhere else, new workshops, and bringing the Brown Girl Therapy community offline.

If you have been craving connection, and to thrive by connecting with others that can relate to your lived experiences, I hope that this episode inspired you to seek out your community, or plant the seed to build the community that you need. Because when we connect with others who share in our identity, we become more of ourselves. Until next week! 

Love, Komal 

As women, we deserve to soak in our accomplishments and successes, and we deserve to have our boundaries respected. In this week’s episode, join Komal as she interviews Vivian Kaye. Vivian is a Mother, Entrepreneur, Shopify Expert and Founder & CEO of KinkyCurlyYaki. Vivian and Komal have a candid conversation about how we can protect our energy as individuals, and embody our most authentic selves. 
In the episode, Komal and Vivian share with you:

• 9:15 - What life has been like for Vivian the past few months at home. Vivian shares what her experience has been running her business full time as a single mother in quarantine. Vivian shares how setting boundaries at home has helped her show up best both at home and at work.  

• 12:00 - Vivian shares advice on why you need to be strict and unapologetic with your boundaries, and the ways that our energy can be drained when we don’t respect them. 

• 16:10 - Vivian and I discuss what Vivian’s journey has been like for the past few years as an entrepreneur and as a mother, and how she has learned to embody confidence, radiate positive energy, and keep fighting to overcome the obstacles she faces. 

• 21:27 - Vivian and I have an open conversation about one of the hardest times in her life, and how she was able to get through it by practicing consistency,  putting herself first and becoming intentional about her energy output. 

• 23:45 - Vivian shares why she thinks it's so important for women to follow their intuition and fight to have their boundaries and needs respected. Vivian shares what her experience was like for her during a time when others would cross her boundaries, and how it can affect someone long-term. 

• 33:24 - Vivian and I discuss how she was able to put in work for her business during one of the hardest times in her life through consistency and small everyday steps towards her goals. 

• 37:46 – Vivian discusses how she had to make a pivot in her business during quarantine, and how she was able to do so effectively. Vivian shares advice for those who are looking to invest in online learning and shares nuggets of wisdom for you to choose between all of the online learning options that are available at the moment. 

• 45:41 -  Vivian shares what her self-care routine has been like in quarantine, and what is bringing her joy these days at home. Finally, Vivian and I share final words of advice for you to protect your energy. 

I hope that you have an amazing week and that this conversation inspires you to fully embody your most authentic and radiant self. 

“I just want to remind people that you have to think of boundaries as self-love. Your boundaries are for your own well-being, and you need to put them up.” - Vivian Kaye

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com.
Check out Vivian Kaye's work by clicking here. 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Maddie Foran.

In this episode. Komal reflects on the big milestones she has reached in her life and the role that celebration has played in them. Komal shares all her lessons learned about celebrating the small and big things in life, and how we can honour ourselves by being present and recognizing that we are worthy of being celebrated. In this episode, you'll learn the steps that you can take to be present and embrace celebrating yourself. 

Komal also shares: 

[4:14] - Komal shares her experience holding back from celebrating her wins and not taking the time to revel in them in the past. Komal shares insights on how limiting beliefs can hold us back from shining our light and can lead us into a cycle of guilt when we want to take up space for our accomplishments.

[7:50] - Komal reflects on important events that happened in her life (Such as her wedding and her interview with Michelle Obama) that she wishes she could have celebrated better. She shares her lessons learned from some of the biggest times in her life, and reminds you that the joy and pleasure that celebration brings is actually revolutionary and radical for our own self-care.

[9:45] - Komal shares the importance of acknowledging the good and the bad in our journeys to accomplishing the big things we are proud of, and how it can help us to create space to celebrate in a meaningful and authentic way. 

[14:15] - Komal shares how celebration doesn’t just happen after something is accomplished or finished. She shares how celebration can actually be built into the full process of the experience you are having. 

[21:09] - Komal shares how her past experiences celebrating big times in her life have allowed her to bring forth many learnings into the launch of “The Next Right Step” Program. She also shares the steps she during the launch of her program to be able to remain present and grounded in integrity throughout the entire process. 

[24:32] - Komal shares her lessons learned throughout the launch of her program, and tangible steps that you can celebrate the things you are proud of in life such as: journaling, making a list the steps you took to accomplish your goals, and spending time celebrating with loved ones. 

[36:40] - Komal shares her most important lesson: the importance of cultivating, accepting and learning that you are worthy of being celebrated. That the things that you have accomplished and all the things you did to get you there are worthy of celebration. 

I hope you take some time to celebrate yourself this week. You deserve it!

“We must learn to take up space, to share our wins, to learn to talk about the details, the money. To hold back is not only detrimental to you, but people that could be inspired by you. Imagine all the people you could inspire just by celebrating how far you’ve come. People want to see other people win, people want to be inspired by the people around them. Give them the opportunity. You are worthy of celebration.”

- Komal Minhas, Episode 34 of the Lessons Learned Podcast. 

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com. 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Maddie Foran.

This week, Komal interviewed Jagmeet Singh, Leader of the NDP. He is the first person to become the leader of a federal party, and has created lasting impact by rooting in his identity and connecting to the community. Join Komal and Jagmeet as they have a conversation about why it’s important to connect with our communities, and how we can do it ourselves.  

7:42 – Jagmeet and Komal discuss the importance of standing up for what you believe in, and the power of protecting our integrity 

11:40 -  Rooting In Identity. 

I ask Mr. Singh about his own roots, and he shares how his family has inspired him to embrace his identity and fight for what he believes in. Mr. Singh also speaks about his early years and his support of the Sikh Activist Network, as well as the power of collective energy: The belief that we are all one.

19:55 - The power of sharing your story:

Mr. Singh and I talk about his early life and the adversities he has faced. He shares what inspired him to share his story so openly and how he was able to find healing through doing so. 

24:00 - Self-care and adversity

I ask Mr. Singh what practices and habits he adopts to care for himself while he carries on with his important trailblazing work. Jagmeet shares many of the habits he incorporates into his life to care for himself. 

27: 23 – Hopes for the future and words of encouragement from Jagmeet 

I ask Mr. Singh about his commitment to engaging with the younger generation and his advice for young people wanting to become involved in politics. 

“People sometimes feel inferior because of the colour of their skin, where they come from, and not being able to see others like them. There is so much power in saying: love the colour of your skin, love where you come from, the language you speak, and the language your parents spoke. Be proud of all of it.” 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Maddie Foran.

Find out all the details about Komal’s upcoming masterclass “The Next Right Step” here. 

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com. 

Before signing off, I wanted to share that if you are feeling unrooted, overworked, unsupported, disconnected from yourself and are looking for a way to feel grounded and anchored in your life and work, then The Next Right Step program is for you. All that I have learned about self-management, wellness, impact, and so much more is in this program. I honestly wish I could take it as a student! But instead, I am ready to facilitate, host, and teach you. I hope to see you in class! Join here: www.komal.com/pages/masterclass.

In this week’s episode, Komal shares some helpful advice and information about burnout such as:

• [5:41] Why it’s important to work sustainably/the idea of working sustainably 

• [8:25] Why the work/life separation is very blurred right now for those working at home, and the need to establish boundaries. 

• [21:36]  The Burnout Warning Signs and what to do once we become aware that we are headed for burnout, and how our loved ones can flag it for us  

• [28:24] How Burnout can come from being emotionally manipulated and gaslit in the workplace as a woman of color, and for women as well in male dominated workplaces. 

• [33:30] Steps that Komal has taken to “fill her cup” and simultaneously prevent burnout such as starting a gratitude journal, listening to guided meditations on youtube and starting a personalized routine 

• [42:00] When burnout is most likely, what the symptoms are, and it’s possible consequences 

• [52:00] Why it’s important for entrepreneurs and business owners to become educated on burnout not just for themselves, but to learn to support those working alongside them and build a healthy work environment

My hope is that this episode will give you the encouragement and validation that you so much need and deserve to establish the boundaries (either at work or at home) you need to care for yourself. I promise you, your well-being depends on it. As Sarah Nicole Landy aka @thebirdspapaya said during our meaningful conversation about burnout and boundaries in our IG Live this week: “Boundaries can be seen as walls, but they’re actually bridges. They help us connect to others.”

Links mentioned in the episode: 

“This Is What Black Burnout Feels Like” by Tiana Clark click here.

“Burnout Response” from workplacestrategiesformentalhealth.com

Click here to sign up for our weekly newsletter here and receive weekly journal prompts.

Now go set some boundaries!

Love, 

Komal 

We have all felt self-doubt show up in our lives. It’s normal, and it can sometimes be a great teacher. The importance lies in how we choose to work through it. In this week’s episode, join Komal as she shares the 5 steps you can take to manage your self-doubt when it rears its head. On the week of their anniversary, Komal and Mitch discuss moments when self doubt has shown up in their lives and the lessons they have learned from it such as:

• How self- doubt can show up when we are on the cusp of a major achievement or change that will cause change and growth in our lives [4:05]

• Sometimes self-doubt can hide under the veil of procrastination, and we procrastinate to avoid doing something we believe will be difficult for us and cause change. [11:36]

• It’s very important to learn to distinguish between fear and intuition, as self-doubt can sometimes be a sign that we are not doing the right thing that is meant for us. [16:43]

• Self-doubt can be an indicator that something in our lives needs to be organized or re-aligned [20:16]

• In my personal experience, I have felt self doubt as a woman of colour existing in a male dominated, predominantly white space. Self-doubt can show up when we are existing in spaces that weren’t built for us, and it’s not our fault. It’s important to name that, and recognize it. [28:37]

If you don't want to spend your time listening to the podcast scribbling notes, you’re in luck! Komal's team created a PDF of the 5 questions you can ask yourself to work through self doubt that is available for download right here!

Additionally, check out Komal’s account this month at  @komalminhas for the #LessonsInResilience IG Live Series as she interviews high impact individuals about how they face adversity and embed the roots of resilience into their lives.

If you aren’t already, be sure to give our podcast a follow on Instagram @lessonslearned.co account, where we will be sharing weekly resources and advice for you to chew on life’s lessons. 

Find out all the details about Komal’s upcoming masterclass “The Next Right Step” here. 

Read this week’s blog about self doubt and its relationship to racism and micro-aggressions in the workplace here. 

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com. 

“A critical moment came when I remembered that my self care is non-negotiable. That the things I do every single day to stay well are there for a reason. That I have set these strong boundaries with work because it is the only way I’m going to be able to do this work over the long term.” - Komal Minhas, Episode 32 of Lessons Learned Podcast 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Maddie Foran.

Here’s some other topics Jam and Komal discussed during their conversation at Gem Conference:

• [16:00] Why womxn need to build resilience as business owners and establish frameworks in order to fully show up during hard times. Why it’s important to root your business in the principles of anti-racism. 

• [22:10] How it is normal to feel uncomfortable during these times, and the large importance of leaning into the discomfort to have conversations about anti-Black and Indigenous racism. 

• [27:00] : The meaning of  “being” in community. Why we need to be amplifying stories that we have not lived, but deserve to be heard. What it could look like to radically show up for one another during these times. 

• [39:30] : The importance of incorporating the word “capacity” into your vocabulary as a woman of colour. Why it is important to be mindful of people’s emotional and mental capacity at these times, and how we can approach issues by asking questions with intention and taking the time to listen. 

“When we see our feeds normalizing, what I’m seeing people do and what I’m hoping people will do, is make conversations about anti-Black and Indigenous racism part of our normal going forward.”

Be sure to follow Komal (@komalminhas) and Lessons Learned (@lessonslearned.co) on Instagram to have your questions and stories featured in future episodes and subscribe to Komal on Youtube to watch the show each week. 

Sign up for the Lessons Learned Podcast newsletter to stay in touch and be the first to know when a new episode drops.

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com. 

Get to know more about the amazing slayer of the mic and public speaking personality Jam Gamble. Be sure to follow her on Instagram @IAmJamGamble and check out her website at www.iamjamgamble.com

If you are interested in reading the article about gaslighting in the workplace that Komal mentioned during her conversation with Jam, click to read it in the link below. 

“A Tale as Old as Time: Black Women, White Women, and Gas-lighting in the Workplace” by Avery Francis. Click here to read 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Maddie Foran.

“My intention and my hope for you this week, is that you can have moments of nourishment. That you can have moments where you feel whole and well. Where you can celebrate yourself for how you have shown up for the last two and a half months of this. And where you can give yourself grace. I hope you can choose something to do each day that feels really good. And I hope you can be gentle with yourself. As you break down your expectations of both yourself and the people around you.”

In this episode, Komal walks us through what unpacking self-imposed deadlines and expectations was like for her, and how she found her flow after owning her truth. Komal talks about: 

• Identifying self-imposed deadlines and expectations (14:06) 
• Finding freedom in having that inner dialogue with yourself and sitting in your truth (15:00)
• Setting boundaries and showing up for yourself in navigating expectations and giving yourself grace when you can’t meet them (16:11)
• What flow looks like for me and how these four non-negotiable aspects of my morning routine have helped me better show up for myself and others: MMMT (Meditate, Motivate, Move, Track) (18:50)
• How our habits and intuition can become blocked when we expect too much of ourselves (20:00)
• Identifying habits that serve you to better show up for yourself and those around you (23:00)
• Finding yourself in your purpose and your flow as we all undergo a collective trauma  (31:50)

Be sure to follow Komal (@komalminhas) and Lessons Learned (@lessonslearned.co) on Instagram to have your questions and stories featured in future episodes and subscribe to Komal on Youtube to watch the show each week. 

Sign up for the Lessons Learned Podcast newsletter to stay in touch and be the first to know when a new episode drops.

If you’re interested in learning more about the meditation practice Komal mentioned, you can find more information about it here. 

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com. 

Lessons Learned is produced and hosted by Komal Minhas.

Artwork, Brand & Social by Renira Naidu. 

Content by Daniela Ochoa.

Video Production and Audio Editing by Maddie Foran.

Lessons From Our Mothers: Lesson 29

On this week’s episode, I am bringing you into my relationship with two important women in my life, my mother (Ma), and my maternal grandmother (Nani Ma). I asked and recorded them sharing about the lessons their mothers taught them. It was the first time I’d ever heard my grandmother speak about her own mom, Ama. It was so beautiful and so funny.

I also share so many of the stories you all submitted about your lessons learned from the mothers in your life. Your wisdom is so powerful -- thank you for sharing your words and stories with me.

One of my favourite moments in the show was when I came upon this realization:

“The lessons we've learned from our mothers, we don't really learn them until we live them. They only become cemented or concretized in our bodies and our experiences once we face those specific hardships in our adult lives and get that clarity and understanding of why our mothers were the way they were. Why they taught us what they did and why those lessons were so important to them.”

Tune into the episode for more!

Where to follow us:

Be sure to follow Komal (@komalminhas) and Lessons Learned (@lessonslearned.co) on Instagram to have your questions and stories featured in future episodes and subscribe to Komal on Youtube to watch the show each week. 

Sign up for the Lessons Learned Podcast newsletter to stay in touch and be the first to know when a new episode drops.

To submit a lesson to be discussed on the show, or to submit a potential guest, visit: www.komal.com.