S A U N A I E

S A U N A I E

By S A U N A I EEducationSelf-Improvement
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S A U N A I E episodes

  • EP. 219: 2022 Life Lessons with XO

    S A U N A I E Presents Life Lessons


    Q U O T E S: Forget The Pain, Remember The Lesson

    2nd: Stay on the Course When Others Are Trying to Drag You Down, Fight For Yourself.


    Life Lessons from 2022


    1.No One Has it All Figured Out

    2. Good or Bad You Can Learn From Everybody

    3. Embrace All of Your Emotions, Don't Ignore Them, Embrace Them

    4. Traveling Alone is Better Than With Bad Company

    5. Unlearning is Just as important as Learning.

    6. Own Up To Your Mistakes. Do What You Say You'll Do

    7. Maturity is Accepting you won't get Answers to the shit that Hurt you the Most, Heal Anyway

    8. 1 of the most important decisions you'll ever make in life, is who you have Children with. Choose Wisely

    9. Women Friends are Cool, Don't try to sleep with them.

    10. You Don't have to Learn Everything the Hard Way.

    11. 1 Day you'll need to be Forgiven So Learn To Forgive Others. 

    12. Instead of Buying your Children what you didn't have, Teach Them What You Didn't Know. 

    13. Never Let Your inner Child Die

    14. No1 Reads Minds, Speak On How You Feel

    15. Never Feel Bad About Promoting Yourself.

    16. If you Value Your Time Say No To Anything That You Don't Absolutely Want To Do.

    17. Spending Time is 1 of the Best Things You Can Do.

    18. Celebrate Your Accomplishments 

    19. If you Care Too Much About What other people think, You're Effectively Their Slave 

    20. Be So Busy Improving Your Life that you don't have time to Criticize Others.

    21. Listen To Understand, Not To Respond

    22. You can't Pour from an Empty Cup, Take Care of Yourself 1st.


    H o u s e k e e p i n g 


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    o u t r o: Don't Allow The Limitations of Those Around You to Become Your Own.

    15 min
  • EP. 218: Overcoming your Fears (10 minute Mondays)
    S A U N A I E Presents Facing Your Fears
    Q U O  T E S: No one can Take Away What's Meant to Be Yours. It May take longer than you want, but in the end, it will come to you.
    2nd: Have the Guts to go beyond the pain.
    S E G M E N T S: Teach Y'all Something
    "Don't Run From What You're Supposed To Face" 
    - What are you afraid of? Write it down
    - Why are you afraid of this?
    - Write down how you can overcome this Fear?
    - Sometimes our fears are illusions, I heard FEAR is an acromyn for False Experiences Appearing Real, 
    - Anything we FEAR has a control over us & the more power we give our Fears the more we live in Fear instead of Faith
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    11 min
  • EP. 217: 5 Reasons Why You're Waking Up Tired
    S A U N A I E Presents Why You're Tired in The Mornings
    Q U O T E S: Every Week, Every Day, Every Hour, Every Moment is a chance for a fresh start. Sieze the opportunity & begin again.
    2nd: I Don't Think We're Meant to Understand it All The Time. I think That Sometimes We Just Have to Have Faith.
    S E G M E N T S: 5 Reasons Why You're Waking Up Tired 
    Reasons Why You're Tired
    1. Blue Light Before Going To Bed 
    - Blue Light is Artificial light that Boosts Alertness & Suppresses Melatonin
    - Melatonin aids the body with Sleep & helps you feel drowsy at night
    Tips: 
    - Avoid using screens 2-3 hours before going to bed.
    - Use blue-blocking eyewear or a blue light flitering app at night
    2. Poor Eating Habits & Drinking Habits
    - We're All Aware of the dangers of Caffeine in the afternoon, but eating or drinking late can also negatiely impact our sleep.
    - Ideally you'd shouldn't eat after 6pm because that's when your body slows down & prepares for sleep.
    Tips: 
    - Avoid Caffeine after 12pm
    - Finish Eating around 6pm, 7pm the latest & drinking around 8pm 
    3. Poor Mattress
    You Spend 1/3 of your time sleeping, it'll be worth it to find a mattress that is well suited for you & your body.
    Tips: 
    - Invest in a High Quality Mattress
    - Replace your Mattress every 9 to 10 years
    4. Poor Sleep Environment
    We are Sensitive, & Our Sleep is affected by Small Changes in Noise, Light & Temperature
    Tips:
    - Ideally keep your room between 60 - 65 degrees for Sleeping. 
    - Ensure your bedroom is Dark & Quiet
    5. Hitting Snooze 
    Hitting Snooze may feel like we're getting more rest, but it only gives us shallow, fragmented sleep, & can make us more tired. 
    Tips:
    - Limit your snooze to ONE time a day, or ideally not at all.
    H o u s e k e e p i n g 
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    Q U O T E S: Knowing What You Should Do & Actually Doing Them is a Big Stretch, Just Do it.
    15 min
  • EP. 216: Happy Thanksgiving
    S A U N A I E Presents Relationship Check in
    Q U O T E S: it's better to be single with high standards then in a relationship settling for less. 
    2nd: While 1 person hesitates because he feels inferior, the other is busy making mistakess & becoming Superior.
    S E G M E N T S: Relationship Check in & Are You Sabotaging Your Relationship?
    Relationship Check-in 
    1. How connected are you feeling in the relationship?
    - is there something you need from your partner?
    - have you been making your contributions to the relationship?
    2. Is there anything they've stopped doing that you miss?
    - is there something you stopped doing that they miss?
    3. Do y'all have enough Quality Time for each other?
    - Set out 1 day a week for a Date Night
    4. Is there anything you can do to make their life easier?
    - is there anything they can do to make your life easier?
    5. Is there anything that they're doing that's been annoying?
    - Is there anything that you've been doing that's been annoying?
    6. Is there anything you feel I've been taking for Granted lately?
    7. Do you feel Loved?
    - Do i Feel Loved?
    8. How could we have more fun together?
    9. How healthy do feel our Relationship is?
    10. Is there anything you want us to work on?
    S E G M E N T #2: Sabotaging Your Relationships
    1. Actively Looking For Flaws ( in order to distance ourselves )
    2. Not Being Honest
    3. Setting Unrealistic Expectations
    4. Giving the Silent-Treatment
    5. Always Looking for an Exit Strategy
    6. Sending Mixed Singals
    7. Repeating the Same Patterns & Expecting Different Results
    8. Projecting Our Insecurities 
    9. Cheating
    10. Avoiding Issues & Conflict
    11. Romanticizing Previous Partners & Comparing Everyone to Them. 
    - Most of us want Healthy & Loving Relationships, but sometimes we intentionally & unintentionally do things to sabotage our Relationships.
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    O U T R O: Good Things don't Come To Those Who Wait. Good Things Come To Those Who Pursue The Goals & Dreams They Believe in.
    20 min
  • EP. 215: 10 Tips for Relationships
    S A U N A I E Presents Relationship Tips
    Q U O T E S: Mistakes are the Portals of Discovery
    2nd: Digging Deep is the Only Way To Learn Who You Truly Are. 
    S E G M E N T S: Relationship Tips 
    1. Instead of Trying To Win, Try to Understand 
    2. Instead of Jumping to Conclusions, Listen. 
    3. Instead of Offering Unsolicited Advice, Offer Support
    4. Instead of Making Assumptions, Ask Questions
    5. Instead of Trying To Control Them, Trust Them
    6. Instead of Projecting, Take Time to Self-Reflect
    7. Instead of Trying to Change the Person, Accept Them
    8. Instead of Betraying Yourself, Set Healthy Boundaries.
    9. Instead of Blaming, Take Responsibility for your Actions
    10. Instead of Settling, Ask For What You Need
    O u t r o: Start Off Small & Build Each Day. Overwhelming Yourself Will Stunt Your Growth.
    H o u s e k e e p i n g
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    17 min
  • Checking in with Yourself

    S A U N A I E Presents Checking in on Your People


    Q U O T E S: Deep Convos with the Right People are Priceless. 

    2nd: A Year From Now You May Wish You Had Started Today. 


    S E G M E N T S: Checking-in With People 

    - How's Your Week Been?

    - What's been the theme of your week?

    - What's the Biggest Struggle You Faced? 

    - What's the Best Thing That Happened This Week?

    - Is there anything I can Help You With?

    - What did you learn about Yourself about this week?

    - What's a reoccurring thought you've been having?


    H o u s e k e e p i n g


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    O u t r o: Gratitude is Linked to Your Mindset & Perception of Life

    12 min
  • 9 Tips To Help With Burnout

    S E G M E N T S: 20 Signs of Burnout


    - B U R N O U T - 


    1. You Find Yourself Focusing on The Negative

    2. You Push Away or Go into isolation 

    3. Your Every Action feels Like a Sacrifice

    4. You Feel Driven by Obligations Not Values

    5. You Don't Feel Fulfilled

    6. You Don't Feel Connected With Who You Are

    7. You Often React versus Responding

    8. You Feel Overwhelmed or Anxious

    9. You Have A Hard Time Maintaing or Setting Boundaries

    10. You Often Feel irritated or irritaionally Angry

    11. You Feel Hopeless

    12. You Feel Numb or Apathetic

    13. You Lack Motivation or Purpose

    14. You Self-identify as a Failure

    15. You Often Feel Tired

    16. You Find it Difficult Concentrate or Pay Attention

    17. You Find Yourself Forgetting Things

    18. You Feel impatient

    19. You Feel that your Mood has Changed

    20. You Notice an Alteration in Your Sleep Pattern. 


    What Can Help Burnout?


    1. Rest ( Sleep, Spend Less Time on Your Phone, Self-Care Day or Days )

    2. Take Care of Your Physical Health ( Hydrate, Stretch, Get A Massage )

    3. Re-Establish Clear & Realistic Expectations

    4. Adjust Your Boundaries

    5. Reconnect with your Purpose & Meaning in Life

    6. Practice Acceptance of What is ( Things you can't Control )

    7. Celebrate Your Efforts, Not Just The Outcome

    8. Practice Gratitude

    9. Seek Support ( Friends, Community, Therapist ) 


    O u t r o: Sometimes Rushing it Will Ruin it. Be Patient.

    13 min
  • Pillars of Personal Development

    S A U N A I E Presents 7 Pillars of Personal Development


    Q U O T E S: You will Never Change Your Life Until You Change Something You Do Daily.

    2nd: Help Your People Grow & Perform at Their Highest Possible Levels.


    S E G M E N T: 7 Pillars of Personal Development

    1. Waking Up Early 

    2. Daily Movement 

    3. Meditation 

    4. Drink More Water 

    5. Learning & Reading 

    6. Daily Journaling 

    7. Go To Bed Early 

    O u t r o: Discover Why You're important, then refuse to settle for anyone who doesn't completely agree.

    16 min
  • Kids & Money

    S E G M E N T S: Teaching Kids about Money


    Between the Ages 4 & 7 


    - Teaching your kids how to count bills & coins. ( Monopoly, or playing store at home )

    - Allowing them to pay at grocery stores.

    - Teach them about Chores & an allowance

    - Don't argue about Money


    Between Ages 8 & 12


    - Teaching them about Saving for Something they want to buy & the significance of saving

    - Open a bank Account & teaching them about the checking & savings acct.

    - Allocate Allowance towards savings.

    - Creating a budget for the Groceries


    Between Ages 13 & 15 


    - This is where you educate your kids on Budgeting, Income & Expenses

    - Understand costs of Buying a Car

    - Understanding their Financial Wants & Needs

    - Teaching them about using a Debit & Credit Card


    Between Ages 16 & 18 


    - Teaching them about the ROI of College 

    - Store Valued Cards

    - Basics of Investing & Different Financial Accounts

    - Household Expenses for Living on Their Own 

    - Educating them about Business & side hustles


    Bonus content:


    Ages: 2 - 3: You can teach your kids about each coin. You can give them play money to "play store" & have them buy their own cereal or toy.


    Ages 4 - 5: Let your kids help you cut out coupons & when you go to the store they can help you find the items. 

    - This is a fun way for your children to feel like they're helping while learning about Saving.


    Ages 6 - 7: Kids like Collecting, maybe spark their interest in Coin Collecting. If you give kids an allowance, teach them about what it means to do a chore & earn money. 


    Ages 8 - 12: Open a bank account for your kid & encourage them to start saving & what that means. Teach them about Comparison Shopping.

    For example: Buying Toilet Paper from Costco vs other Grocery stores


    Ages: 13 - 15: Help your kids set a family budget with you & learn wants vs needs. This wouldbe great time to teach them budgeting & how to buy a car with cash vs what Financing would cost & why not to finance a brand new car. 


    Ages 16 - 18: Perfect time to get your kids interested in the Stock Market. Teach them the costs of college & if their career choice will pay for the lifestyle they want. 

    O u t r o: Positivity is a 2 way street. The more Positive thoughts you put out, the more postive energy will flow back.

    12 min
  • Happy Halloween

    S A U N A I E Presents Improving Your Personality


    Q u o t e s: Choose your Circle Carefully. Spend time with People who belong in your Future not those who should Stay in your Past

    2nd: Success comes with Consistency. Keep Going, Even on the Most Challenging Days.


    S E G M E N T S: Improving your Personality

    1. Be a Better Listener.

    2. Read More & Expand Your Interests. 

    3. Meet New People

    4. Have Integrity & Treat People with Respect

    5. Be Supportive of Others 

    6. BE YOURSELF


    H o u s e k e e p i n g 

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    Happy Halloween, Enjoy the day & Be safe 


    O U T R O: Life Can Be Slow & Calm or Rough & Rocky, but at the end You'll be able to see the amazing adventure you've lived.

    12 min

About S A U N A I E

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S A U N A I E is Personal Development Platform for Millennials Who Want To Know More About Their Brain & Financial Health Episodes release on Mondays & Fridays