In this episode of the Project Joyful Podcast, our host Tracy Tutty tackles the all-too-familiar feeling of imposter syndrome that often arises when we step outside our comfort zones, whether it’s starting a new business, a new job, or embarking on a new period of study. Tracy reassures us that this uncomfortable feeling is entirely normal and delves into why the 'fake it until you make it' mindset may do more harm than good. Instead, she offers practical advice on how to self-soothe, embrace discomfort, and leverage techniques like emotional freedom technique or EFT and box breathing to recalibrate your nervous system.

Key Takeaway Points:

• Acknowledge Your Feelings:

Recognise that discomfort is a signal of growth and step out of your comfort zone.

• Understand the Body's Response:

Learn about the roles of the sympathetic and parasympathetic nervous systems in managing stress.

• Effective Coping Strategies:

Use techniques like self-soothing, tapping (EFT), and box breathing to bring about calm and improve your cognitive abilities.

Tune in to discover practical and compassionate ways to thrive without faking it. Stay safe and breathe easy!

We’re in the last quarter of 2024 and that heralds the beginning of all those well-meaning posts talking about the race to the finish line. How to squeeze more into 2024. How do you feel when you read these posts? Tense? Tight? Overwhelmed? Like you’ve already lost a race you didn’t even know you were in? Who decided 31 December was the arbitrary finish line anyway? This fixation with the result rather than the journey of getting to the result is what keeps us wired and tired, trapped in the biggest lie of all, that you have to hustle to succeed.

What’s the antidote? Creating space. In this episode, we share three simple, yet powerful ways to infuse more space into your daily routine. You’ll notice that choosing to invite space into your day actually boosts productivity, lifts your mood, and it reduces stress.

Tune in to discover how prioritizing self-care, scheduling creative breaks, and physically removing yourself from your workspace can transform your everyday experience.

Have you ever experienced the challenge of balancing your own work with the work of managing a team? How did you handle it?

If you have ever found yourself overwhelmed and behind on your own tasks because of the demands of managing your team, this episode is for you. I get asked about this a lot so let's dive into the topic of balancing "me work" with teamwork.

In this episode, we'll explore the common mistakes that lead to this downward spiral and share three simple processes that you can implement today to find balance.

As we uncover the secrets to mastering the art of managing your team while still getting your own work done, you'll discover how to create clarity for your team, set boundaries to avoid constant interruptions, and prioritize your own focus time.

In this episode of Project Joyful, executive coach, Tracy Tutty, dives into the essence of finding joy at work by aligning your job with your personal values. She shares actionable insights on how to identify and live your values, the impact of self-love, and ways to express your values in the workplace. Tracy also explores how to navigate misalignments between your values and those of your employer.

**In this conversation we discuss:**

👉 Identifying your values

👉 Self-love practices

👉 Expressing values at work

**Key Takeaways:**

1. **Aligning Values:** Learn the significance of knowing your top values and how they can change over time to align your work life with your core principles.

2. **Self-Love Practice:** Discover the power of self-love as a foundational element to expressing love in other aspects of your life, including your career.

3. **Values in Action:** Tracy shares actionable steps on how to express your top values in the workplace, even if they don’t perfectly align with your employer’s values.

In this episode, our host Tracy Tutty delves into the intriguing concept of safety money and its potential to hinder our pursuit of dreams. Tracy shares her personal journey from a secure office job as an accountant to discovering her true calling in the world of healing.

She explores the deep-rooted beliefs about safety instilled in us by our upbringing and society, and how they can lead us to prioritize predictability over passion. With thought-provoking insights, Tracy uncovers the importance of evolving one's identity to break free from the shackles of safety money and truly live a fulfilling life.

Tune in to learn how to navigate this delicate balance and embrace your soul's call for evolution.

**Key Takeaways:**

1. **The Meaning of Safety Money**: Tracy emphasizes that it's not the money itself but the meaning we attach to it that creates the danger. Understanding this can help shift your mindset.

2. **Balancing Predictability and Passion**: Tracy shares her journey of balancing an accounting job with her passion for healing, illustrating the importance of dipping your toe in the water while maintaining stability.

3. **Evolving Your Identity**: To truly break free, Tracy highlights the necessity of evolving your identity. She discusses her path to becoming a certified neuro-identity evolution practitioner as a key to overcoming limiting beliefs.

Tune in to learn how you can navigate the conundrum of safety money and step closer to your calling.

In this enlightening episode of "Project Joyful," hosts Tracy Tutty and Nina Fountain dive into the transformative power of personal style, especially in corporate settings.

They discuss how clothing can be used to communicate influence, build rapport, and convey competence. Nina emphasizes the importance of understanding one's body shape, choosing colours that flatter, and aligning with one's style essence. She also encourages individuals to discard clothing with negative associations and to curate a wardrobe that reflects their authentic selves.

The conversation highlights the connection between personal style and self-worth, and offers practical tips for showing up as the best version of oneself.

**Key Takeaways:**

1. **Mood & Clothing:** Nina explains the impact of clothing on mood and confidence, referencing Amy Cuddy's TED talk on body posture. She shares tips on using your wardrobe to evoke positive emotions, even on off days.

2. **Corporate Style with Personality:** Tracy and Nina discuss the synergy between personal style and professional attire, emphasising that corporate fashion isn't limited to blue and black suits but can reflect individual personality traits.

3. **Wardrobe Weeding:** Nina provides a framework based on perfect colours, flattering body shape, and style essence to help you curate a wardrobe that reduces stress and enhances confidence.

Join the conversation as they explore the importance of expressing authentic style and integrating femininity into workwear. Discover how to visually communicate confidence, integrity, and self-worth through your clothing choices.

You can find Nina here in her capacity as The Corporate Stylist: LinkedIn: https://www.linkedin.com/in/nina-fountain/ YouTube: https://www.youtube.com/@style.gorgeous Style Gorgeous: https://stylegorgeous.com/ Discover how to distinguish yourself with your style through Nina’s Style Synergy Types™️quiz: https://stylegorgeous.com/quiz

In this episode, Medical Herbalist, Tracy Tutty, delves deep into the broad-ranging benefits of Meadowsweet, also known as Filipendula ulmaria. Often referred to as the "Queen of the Meadows," this powerful herb boasts a wide range of medicinal properties from anti-inflammatory effects to digestive support.

**Key Takeaways:**

1. **Historical Significance**: Originally named for its use in mead, Meadowsweet has been a traditional remedy for various ailments, including fever and gastric issues.

2. **Medicinal Properties**: Meadowsweet offers anti-inflammatory, blood-thinning, and fever-reducing benefits without the adverse effects of gastric bleeding or ulcers, thanks to its polysaccharides.

3. **Practical Applications**: Whether as a tea, tincture, or topical compress, Meadowsweet is effective for heartburn, ulcers, cystitis, and even sunburn relief.

Tracy underscores the importance of consulting a medical herbalist for personalized advice, especially when combining Meadowsweet with other medications. This episode is a must-listener for anyone interested in herbal medicine and natural remedies. Tune in to discover how Meadowsweet can enhance your well-being!

In this episode, host Tracy Tutty dives deep into the often overlooked but critical aspect of peak performance—quality sleep. Drawing from the Sleep and Healthy Activity, Diet, Environment and Socialization (SHADES) study, Tracy explains how sleep deprivation impacts productivity and overall health.

Sleep is often the first thing to get deprioritized when life gets busy, but research shows it's essential, especially during hectic times. Tracy provides actionable strategies for establishing an effective sleep routine that promotes restorative rest.

**Key Takeaways:**

1. **Importance of Consistent Sleep**: Discover how maintaining a consistent sleep schedule of 7-8 hours, even on weekends, can drastically improve productivity and health. Learn about the negative effects of "social jet lag" and the pitfalls of trying to "catch up" on sleep.

2. **Creating a Sleep-Conducive Environment**: Tracy emphasizes the significance of a calm, clutter-free bedroom. Key tips include minimizing blue light exposure, maintaining a cool room temperature, and reserving the bedroom for sleep and intimacy only.

3. **Personalized Sleep Routines**: Understand the value of tailored pre-sleep activities such as taking a warm bath, engaging in relaxing exercises, and avoiding heavy meals. Tracy encourages experimenting with different methods outlined in this episode to find the perfect routine.

Join us as we explore what constitutes a great night's sleep, lift the lid on social jet lag, and provide actionable strategies to craft a sleep routine tailored just for you. From creating the perfect sleeping environment to the importance of consistency, and even how to handle those rough nights, we've got you covered. Whether it's tweaking your bedtime attire because you’re a hot sleeper, or incorporating relaxing activities before bed, we're here to help you find what works best for you. 🎧✨

In this episode host, Tracy Tutty, dives into the all-too-common feeling of being depleted by work. We’re exploring how our reality is shaped by what we settle for and the vital role our body's biofeedback loops play in facilitating change. Tracy walks you through practical strategies to reclaim your energy, such as the 50-5-5 framework and the importance of distinguishing between your responsibilities and others'. Tracy provides listeners with the tools you need to regain control and vitality in your professional life.

**Key Takeaways:**

1. **Energy and Change:** Change requires energy and a sense of safety. Understanding and harnessing your body's biofeedback mechanisms can help you create a safe environment for transformation.

2. **50-5-5 Framework:** Utilising Tracy's 50-5-5 framework can significantly enhance your focus and productivity, enabling you to manage time effectively and avoid burnout.

3. **Emotional Awareness:** Cultivating a deeper awareness of your emotions and understanding their subtle cues can guide you towards making more deliberate and fulfilling changes in your work life.

Listen in as Tracy delves into practical ways to revitalise your career energy, ensuring you're not just surviving but thriving.

In this episode, Tracy Tutty delves into the importance of respiratory health and shares actionable protocols to prevent respiratory infections. Learn about the distinctions between upper and lower respiratory tract infections, the importance of good breathing practices, and everyday habits that can shield you from a cold or flu.

**Key Takeaway Points:**

1. **Understanding Respiratory Infections**: Tracy details the difference between upper (URTI) and lower respiratory tract infections (LRTI), highlighting the symptoms, causes, and when to seek medical advice.

2. **Effective Prevention Practices**: Incorporate hand washing, face-touch minimisation, and the importance of isolating when feeling unwell. Learn herbal remedies like yarrow, peppermint, and elderflower tea to combat early signs of illness.

3. **Long-term Respiratory Health**: Prioritise your lung health with appropriate hydration, exercise or breathwork that gets your intercostal muscles and diaphragm moving, and helpful herbs, foods and supplements.