Pride yourself in always being in control?

Got a bit of a control freak nature, but you can see it's starting to put a strain on things?

Here's the thing...life will life. Chaos, and unexpected curveballs, will come.

But what if you had the tools to emotionally process the unexpected, without falling apart and without feeling like you've got to have your sh*t together all the time?

This episode is your invitation to build unwavering trust in yourself so that perfectionism no longer controls how you live, cope, or show up when things get hard.

Journal prompts to help you dig deep into the control freak in you;

1. When have I surprised myself with how strong or capable I was?
2. What do I do to avoid uncomfortable emotions, and how is that working for me?
3. What would trusting myself look like in a real-life situation I’m facing right now?

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Your nervous system is fried, not flawed.

It's not that you're doing anything wrong, but you don't have the capacity to put the effort into the things you want to do, because you're running on empty.

From toxic productivity to people-pleasing, you’ve been running on empty for too long.

In this episode, I help you understand why your nervous system is overstimulated, what’s keeping you stuck in ‘go mode’, and how to create more ease, presence, and safety in your everyday life.

Journal Prompts to RESET your Nervous System:

• When do I feel most safe, grounded, or calm?
• What does my nervous system need from me today?
• How do I measure my worth, and how is that keeping me in survival mode?

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

You may have grown up believing your needs weren’t important.

And so now, you over-give, overperform, and still feel unseen.

This episode explores the hidden childhood wound perfectionists often carry and how it quietly shapes your emotional habits today.

Plus what to do to finally meet your own needs using these 3 journal prompts:

• What messages did I receive growing up about expressing my needs or emotions?
• How do I treat myself when I feel emotional or overwhelmed?
• Where in my life do I feel over-responsible for others?”

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

The 10-Minute Journal Practice That Can Quiet Your Inner Perfectionist

Think you don’t have time for inner work? This episode proves otherwise.

I walk you through a simple but transformative 10-minute journaling practice with 5 prompts designed to challenge perfectionism and see what's really lurking underneath.

Bonus: you don’t have to write a novel, this takes just 10 minutes.

Journal Prompts:

Who am I doing it all for?

What feels good, or safe, about striving for perfection?

What feels out of control in my life?

How do I want others to see me?

What am I telling myself about being perfect?

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

If you’re stuck in the “be nice, do more, never complain” loop, this one's for you.

Today we unpack 5 powerful mindset shifts to help you untangle from the good girl conditioning that’s been running the show.

And learn how to prioritise yourself without guilt, shame, or fear of judgement.

Today's journal prompts:

• What belief about being ‘a good girl’ no longer serves me?
• Where in my life can I allow myself to be enough, as I am?
• If I trusted I was worthy, what would I stop doing?

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

You might not feel “stressed” in the traditional sense, but what if you’ve just normalised living in survival mode?

In this episode, I share six unexpected signs you’re emotionally burnt out (including compulsive distractions and emotional numbness) and what you can do to start feeling again, without falling apart.

Journal Prompts:

• What am I using to distract myself from how I really feel?
• What might my burnout be trying to teach me?”

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Tired of the never-ending to-do list that’s robbing you of your joy (and your sanity)? Always doing, yet never actually living?

In this episode, I chat with Hannah from 'Bored of Busy' about how to step out of the chaos and into your main character energy — because let’s be real, you were not put on this planet to be a permanently frazzled, to-do list-chasing machine.

We unpack:

🔥 Why we’re all so hooked on hustle

🎯 How to ditch the “shoulds” and start living on your terms

🛠 Systems + mindset shifts that actually lighten the load

❤️ How to show up for yourself in the thick of motherhood

If you’re bored of being overloaded, naggy, snappy, and stressed — and so ready to feel like yourself again — this one’s for you.

Download Hannah's FREE "Organise the Overwhelm" download HERE

Follow Hannah @boredofbusy

In this special episode, lunching series 2 of 'Perfectly Imperfect' for Maternal Mental Health Awareness Week, I shares a heartfelt reminder for the mums who feel like they've lost themselves in the chaos of motherhood.

If you're overwhelmed, disconnected, and running on empty, this is your permission slip to slow down, reconnect, and rediscover the voice and spark that’s still inside you, and let go of who you feel you 'should' be.

Journal Prompts:

• How am I really feeling today?
• What do I need emotionally, physically and mentally?
• What is one small, kind thing I can do for myself today?

Drop me a DM on Instagram and let me know what comes up.

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Well, here we are - the final episode of this series, and trust me, this one is a game changer.

If you’ve been waiting for a sign to stop playing small and start working on you, then girl, this is it. No more excuses, no more “maybe laters.”

In this episode, we’re talking SHOWING UP in your own damn life, taking up space like you were born to, and owning who you really are.

Plus, I’m walking you through how to actually visualise the woman you’re becoming and the life you’re creating for yourself and your family, free from the cage of perfectionism, using journal therapy techniques that actually work.

💥 This is about holding yourself accountable.

💥 This is about getting real with how you feel.

💥 This is about closing the gap between where you are and where you WANT to be.

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

When we step away from perfectionism and always being the good girl, you will find a freedom like no other.

Beacuse imperfection gives you freedom, where as perfectionism gives you restraints and rigid rules.

If perfectionism is avoidance, guilt, shame and disassociation in action, what steps can we take to allow imperfection in and find freedom in our minds and emotions?

I'll talk you through it in this episode.

Formerly The Maternal Wellbeing Foundation

Follow Me on Instagram: @riaolivercoaching

Find Out More: www.riaolivercoaching.com

'Reset' Programme: www.riaolivercoaching/reset-perfectionist-support

Book a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min