Small Steps

A solo continuation of last week's interview with Dr. Tee Williams where I talk more about how I've "done the work" with social justice and liberation and my observations around it that. I also talk about things that didn't get covered in last week's show that are important to think about or consider when you're starting to or thinking on how to get involved with social justice or liberation learning.

Small Steps in the Show:

• Know that the exact path will look different for you and that's okay
• Get clear on your values and see where you might need to adjust
• Take responsibility for your own learning
• Consider working with Dr Tee if this resonates with you
• Gut check and critical think as you try small steps the last episode and learn more
• Remember this is nuanced work, take a breath, take a beat if something's upsetting you or evoking strong emotions
• Be open to adjusting
• Find community
• Remember to take care of yourself and know you don't need to solve all the problems RIGHT NOW
• Curate what's around you to align with your values

Mentioned in the Show:

Small Steps Podcast #32 with Dr. Tee Williams

Small Steps Podcast #14 Being Biracial

Foundations for Social Justice

The Making of Asian America by Erika Lee

Dr. Barbara J. Love

Readings for Diversity and Social Justice: Fourth Edition, Adams et. All

Nutritional Therapy Association

Small Steps Podcast #17 What is Diet Culture

The Cycle of Socialization by Bobbie Harro

Everyday Action with Dr. Tee Facebook Group

Beyond Guilt, Beyond Shame: White People Processing Racism Facebook Group

Chrissy King

Chrissy King's Diversity and Inclusion 101 Webinar

Small Steps Podcast #18 with Chrissy King

Dr. Tee Williams's Website

Values Worksheet from The Small Eats Circle

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32 | What "Doing the Work" Can Look Like with Dr. Tee Williams

Activism and social justice has become more ubiquitous since 2016 and the amount of people you can learn from is higher and more accessible than ever. And, as more of us read and learn, the term "Do the Work" gets thrown around a lot, but what does that really mean? I talk with Dr. Tee Williams in this episode about what "doing the work" can look like, as well as how I've done it and what brought me to it.

About Dr. Tee Williams

Dr. Tee Williams is a consultant, speaker and educator with over 20 years of experience helping people learn about the complexities of Diversity & Inclusion, Organizational Leadership and Personal Development. His mission is to help leaders and the organizations create diverse and inclusive lives and organizations that are both sustainable and reflective of the diverse realities of today.

Small Steps in the Show:

• Remember this a journey, not a destination
• Remember making mistakes is okay and will happen
• Get comfortable being uncomfortable
• Find people or communities in your life who are willing to hold space for you while you do this work and hold space for them as well
• Take responsibility for your own learning
• Collect vetted sources you can learn from
• Consider taking Foundations of Social Justice
• Read all the things and look to YouTube for talks, speeches and lectures
• Learn to apologize

Mentioned in the Show:

Small Steps Podcast #14 Being Biracial

Foundations for Social Justice

Self Awareness for Social Justice

Dr. Tee's Dissertation

Dr. Barbara J. Love

University of Massachusetts Amherst

Everyday Action with Dr. Tee Facebook Group

Beyond Guilt, Beyond Shame: White People Processing Racism Facebook Group

Soul! Nikki Giovanni and James Baldwin video

Readings for Diversity and Social Justice: Fourth Edition, Adams et. All

Privilege: A Reader by Michael S. Kimmel and Abby L. Ferber

White Fragility by Robin DiAngelo

Emergent Strategy by adrienne maree brown

Pleasure Activism by adrienne maree brown

Sovereign by Erin Brown

What About Love by Erin Brown

Surplus Powerlessness by Michael Lerner

Helplessness by Martin E. P. Seligman

Learned Helplessness by Christopher Peterson, Steven F. Maier, Martin E. P. Seligman

Dr. Tee Williams's Website

Follow Dr. Tee Williams on Instagram

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Life these days can be very full and busy with so many different things: from work, an active social life, passion projects or big life events. As life gets fuller and fuller, it's important to check in yourself to see if you're balancing out all of that go go go with moments of rest and relaxation. This episode is an invitation to check in and see if you need some rest, how to do that, and how to build in more rest throughout your day or week.

Small Steps in the Show:

• Stop and take a deep breath
• Check in with your body and ask yourself: How do you feel?
• Take a break, start small.
• Disconnect from social media/your phone
• Let the people close to you know you're taking a break
• Go somewhere or do something that will reinforce a break
• Do something that is deeply relaxing to you, not something on a to-do list
• Let yourself just rest and stay in the present moment
• After you've rested, check in with yourself again. Do you need more rest?
• How can you create more space for rest on the daily, weekly or how will you create space for it after a crunch time is over?
• Look at things that could be taken off your life/loops that could be closed/boundaries that could use bolstering
• Communicate that with other people
• Consider writing it out/sharing a larger commitment with other people and checking in with yourself often to make sure you're giving yourself the rest you need.
• Practice kindness towards yourself

Mentioned in the Show:

Small Steps #25 How are you? A Self Care Check In

Neghar Fonooni

Small Steps #1 My Healing Journey So Far

Small Steps #10 with Deirdre Jayko

Balanced Black Girl Podcast: Feel Good Friday #14

Steph Gaudreau

Harder to Kill Radio #194

Small Steps #13 Cultivating Compassion When You "Mess Up"

Small Steps #27 How to Make More Space in Your Day

Small Steps #7 Boundaries + Asking for What You Need

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So often we're focused on adjusting imbalances and solving problems that we can forget that's more out there than just what's "wrong." Noticing and celebrating the good and boosting the joy in your life is just as essential to your health and healing. Today's guest Shirin Eskandani from Wholehearted Coaching talks about how we can embrace our joy, what joy looks like and how we can release things can that get in the way of our innate joy.

About Shirin Eskandani

Shirin is a life coach, public speaker and writer who specializes in mindfulness and mindset work. She has been a featured wellness expert on the Today Show and Cosmopolitan Magazine. Certified by the International Coach Federation, her holistic approach to transformation is influenced by her background in guided meditation, spirituality and the arts.

Prior to building her successful coaching business she was an award winning opera singer, performing at Carnegie Hall and The Metropolitan Opera. She is the co-founder of Brown Girl Brunch and has collaborated with companies including the Assemblage, Soho House, Maha Rose, 109 World, and Splendid Spoon.

Small Steps in the Show:

• Celebrate something in your life every single day
• What can you savor, celebrate and enjoy about your day?
• Give yourself props
• Celebrate with something fun like a dance party or whatever brings you joy
• Try not to downplay your achievements
• Acknowledge yourself
• Claim your needs
• Practice Stop, Pause and Savor, try 3 times a day to start.
• Try the reframe "I'm going to expect everything to go well, and I can handle it if something comes up"
• Embrace that breaking down worry takes patience and time
• Write down all your worries and see if these are things you take take action on or if they're ego or fear
• Ask yourself some questions around your worry and see what parts of you need some extra attention, care or love
• Ask yourself if the worry is true? Is it absolutely true?
• You are not your thoughts, you don't have to believe every thought you have
• DM/reach out to someone you like on Instagram
• Find an event to go to and consider going to alone
• Get clear and specific on your intentions

Mentioned in the Show:

Ignited Womxn Summit

Brooke Castillo

Brooke Castillo's podcast, The Life Coach School

Brown Girl Brunch

HealHaus

Alt Summit

Chrissy King

Small Steps #18 with Chrissy King

Allison Tenney

Small Steps #16 with Allison Tenney

The Glow Up Retreat

Negativity Bias

Byron Katie

Wholehearted Woman, Shirin's coaching program

Shirin's Website

Follow Shirin on Instagram

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Asking for help can be a big step in figuring out what works for you. And for a lot of us, before asking for help, we need to give ourselves the permission to do that. Today's show talks about how to get clear on why asking help is a hurdle, what to do with that, and how to make to easier, through a variety of ways, to let yourself ask for help.

Small Steps in the Show:

• Get clear on why you're resisting asking for help.
• Consider journaling on that to get the root of why asking for help is hard for you.
• Journaling questions to ask yourself:
• • What is the thought/belief I have?
  • Where does that come from?
  • Is it mine?
  • If it's not mine, do I want to keep carrying that?
  • How has this thought or belief served me?
  • How has this thought of belief not helped me?
  • What's the worst case scenario if I let that go?
  • What's the best case scenario if I let that go?
• Start to let go
• Write/Say/create a post-it of a counter belief to replace the old one
• Look into how much the help you need costs and see what options are out there
• Ask the journaling questions around a possible resistance around money
• Get clear on your current finances to see where you can adjust or if you need to ask for help
• See where you can create space for the help you need and consider relistening to Small Steps #27
• Consider relistening to Small Steps #20 with Taylor Gage for mindset support
• Reach out to people you trust to get their support
• Remember you are not alone.

Mentioned in the Show:

When to Ask for Help article

Dr. Tee Williams

Talkspace

betterhelp

Values worksheet

Nutritional Therapy Association

Taylor Gage of She Thrives

Small Steps #20 with Taylor Gage

Small Steps #27 How to Make Space in Your Day

Obliger from Four Tendencies

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A fun show this week where I share some things about me that embrace my multifaceted nature and they could be things you don't know about me! There are also small steps on how you can find and embrace your own multifaceted magic.

Small Steps in the Show:

• Write out things you enjoy or like to do
• Ask trusted people in your life what they like about you - try to receive that as much as you can
• Give yourself a moment to appreciate those (and yourself)
• Keep that list somewhere you can see it, to remind you of your multifacetedness
• Start talking about the things you like with other people, if they don't like it, talk about it with other people, maybe find other people
• Maybe start doing some of those things again, if you're interested in those
• Let go of the idea that liking a lot of things is bad or that you're alone, you're not.

Mentioned in the Show:

Small Steps #26 with Neghar Fonooni

Taylor Gage of She Thrives

Small Steps #20 with Taylor Gage

She Thrives Radio #54

Small Steps #22 with Lucia Hawley

Small Steps #16 with Allison Tenney

Dr. Tee Williams

Foundations for Social Justice

Small Steps #18 with Chrissy King

Small Steps #27 How to Make More Space in Your Day

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We often have a big list of goals, to-dos and want to dos, and often feel an equally bigger sense of "There's no time in the day!" By getting clear on what you really want to do now and seeing how you actually spend time in your day, you can start to make space for the things that you want to focus on with the Small Steps in today's episode.

Small Steps in the Show:

• Get clear on your whys.
• Create awareness/do a time audit.
• Check in on what works for you.
• Make adjustments and try those out for a week or so.
• Stay present and keep checking in with yourself.
• Tweak and adjust as needed.
• Create check-ins for the space you've created and your whys.
• Keep adjusting as needed.
• Practice self compassion for when things get busy or overwhelming.
• Remember this practice is always here for you.

Mentioned in the Show:

Fill out our Listener/Reader Survey

Lestaundra Alfred of Balanced Black Girl

Balanced Black Girl Podcast

Pomodoro Technique

Eckhart Tolle

Small Steps #5 Personality Tests

Small Steps #13 Cultivating Compassion When You "Mess Up"

Small Steps #25 A Self Care Check In

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Our stories and thoughts can keep us motivated and also keep us really stuck. When we get to root of why they're there and what they're really saying, we can get clear on whether we want to keep it or let it go. Neghar Fonooni is on the show today to talk about how we do that, as well as how we can embrace our multifaceted selves and how magic and social justice are a big part of her work.

About Neghar Fonooni

Neghar Fonooni is a word witch, healer, and unapologetic meathead. Her soul's purpose is to help you reclaim your worthiness, power, and magic—to empower you to make autonomous choices for your body and your life, in a world that is hellbent on keeping you smile.

Neghar does womxn's* work to help all womxn identifying folks on their path of self liberation. To help you be the QUEEN of your own life—to wear a crown of your own worthiness and sit on the throne of your own agency.

Small Steps in the Show:

• Consider going to therapy.
• Make time for yourself alone
• Consider a 5 minute a day journaling process (to start)
• Do a physical, mental and emotional check in in your journal.
• Ask yourself why you're reluctant to embrace all of you
• Ask yourself where that reluctance could come from
• Ease into your multidimensional self.
• Remember being multifaceted is your birthright.

Mentioned in the Show:

Small Steps #18 with Chrissy King

Chrissy King

Steph Gaudreau

Neghar's Magic Making 101 Course

Kimberlé Crenshaw

Neghar's Website

Follow Neghar on Instagram | YouTube

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Self care is a practice. And like any practice, it takes regular awareness and work to make it second nature. And when things get busy, it can be easy to abandon practices to just get through the day. In the long run, that can be so draining. Today's episode is a reminder to, in the busy times and the not as busy times, to see how you're doing with your self care.

Small Steps in the Show:

• Make the space to check in
• Ask yourself some of these questions and be honest with yourself
• Adjust as needed
• Break those down into smaller steps
• Share those with someone if you know you need accountability or to say it out loud
• Take one small step right now
• Be so kind and compassionate with yourself

Mentioned in the Show:

Small Steps #10 with Deirdre Jayko

Small Steps #1 My Health Journey

Small Steps #9 on Finding your Self Care Tools

Small Steps #13 Cultivating Compassion When You "Mess Up"

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24 | How Health and Faith Can Work Together with Sara Lloyd

We're made up of so many different identities and beliefs, and faith can be one of those important tenets in our lives. Even though the multiple identities we carry may seem different, like faith and health, they can overlap and work together. Sara Lloyd, NTP is here to talk about how people of faith can also incorporate health into their lives, even if it's not talked about as much in your place of worship.

About Sara Lloyd

Sara Lloyd is a certified Nutritional Therapy Practitioner, Essential Oils Educator, and a wife and mother of 2 busy kiddos. After having an emergency c-section due to pre-eclampsia, she started her own health and nutrition voyage. Sara uses nutritional therapy, food and lifestyle changes, and the Bible to help set people free to usher in healing and freedom and fully function the way God intended.

Small Steps in the Show:

• Consider going to a Wellness Revival or looking into Voyage to Wellness.
• Read Leap into Love by Havilah Cunnington.
• Read Switch Your Brain On by Dr. Caroline Leaf.
• Download a Bible App to search for scriptures around health and rest
• Read the Old Testament story, Daniel 1.
• Remember that your body is taking you places and is worth taking care of.

Mentioned in the Show:

Nutritional Therapy Association

21 Day Sugar Detox

Diane Sanfilippo

Voyage to Freedom

Wellness Revival Website

Wellness Revival Instagram | Facebook Page

Revelation Wellness

Pound

Dusty Lapp, NTP, CGP

Sara's Website

Follow Sara on Instagram | Facebook

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