Most of us walk into January with big plans and even bigger expectations. But by the time real life kicks back in - the emails, the schedules, the kids' activities - those shiny new goals start feeling a lot less manageable than they did on January 1st.

This week, we're talking about the only three things you actually need to change your life in 2026. Not 12 resolutions, not a complete life overhaul. Just three non-negotiables that will make this the year you actually follow through.

Join me on this episode as I share a different approach to creating lasting change that doesn't rely on willpower or perfect circumstances. You'll discover why the January overhaul approach sets you up to fail, and how to create habits that work even when you're tired, stressed, or overwhelmed. You'll learn specific strategies for each non-negotiable that you can implement immediately, plus a simple follow-through system that keeps you consistent all year long.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/185

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As another year comes to a close, it's easy to jump straight into planning what you'll do differently next time. But what about all the lessons you've already learned? What about the moments that shifted your thinking, the habits that actually stuck, and the mindset work that made a real difference in how you showed up for yourself?

In this episode, I'm sharing a best-of collection from the Strong Is a Mindset podcast. I've pulled together the most powerful moments from this past year: the ones you shared, replayed, and messaged me about because they stuck with you. We've covered a lot of ground together this year, so let's look back at what is possible when you keep showing up for yourself, one thought, one choice, and one habit at a time.

Listen in this week to hear nuggets of wisdom on everything from breaking habits to rethinking overachieving to keeping it all together when life gets messy. You'll be reminded of strategies for handling the little things that derail progress, why white-knuckling through challenges is actually a sign something's off, and how the work you do on your mind isn't separate from the work you do on your body.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/184

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Are you hiding in the bathroom right now, taking a break from the holiday chaos? If you are, I get it.

This time of year has a way of turning even the most organized person into an overwhelmed, overfunctioning machine. You're trying to keep all the traditions alive, cook the perfect meals, buy thoughtful gifts for everyone, manage everyone's emotions, and somehow make it all look effortless. So, if the holidays feel more exhausting than they do magical, you're in the right place.

Join me this week as I explore why we turn this season into a performance instead of a time to actually enjoy ourselves, and how to stop overcomplicating the holidays. You'll discover why doing more doesn't create more meaning, the deeper emotions that often hide underneath all the overdoing, and how to let the holidays be exactly what they are - nothing more, nothing less.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/183

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Have you ever given up on yourself before you even tried? That quiet moment where you think, "I already know how this is going to go"?

Maybe it's about that workout you planned, the healthy lunch you packed, or the boundary you intended to set. The truth is, you're not failing in the moment. You're giving up before you even get there. I call this "pre-resignation," and once you see it, you can't unsee it.

Tune in this week to discover why pre-resignation happens, and why it feels like truth instead of a choice. You'll learn why your protective self is faster than your growth-focused self, and how to recognize which version of you is making your decisions. Most importantly, you'll walk away with a simple but powerful way to interrupt this cycle and stop giving up before you even start.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/182

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What if December overwhelm isn't about your lack of discipline, but about carrying too much?

If you're feeling like time is speeding up while the pressure to do more keeps rising, you're not alone. In this episode, I'm addressing the reality of how heavy this season gets when you're taking your already busy life and adding all the holiday hoopla on top of it. Here's what I want you to hear loud and clear: there's nothing wrong with you if you feel strain at this time of year.

Listen in this week to learn practical ways to pull yourself out of the holiday stress cycle without adding another project to your plate. You'll hear why that familiar frantic spinning happens every December, and how to recognize when you're hitting your limit before you reach the breaking point.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/181

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The week after Thanksgiving can feel like a blur. You're still full from turkey and pie, your schedule feels off, and suddenly December is staring you in the face with its holiday parties, school concerts, and cookies everywhere you turn.

This week, I'm addressing that familiar temptation to throw up your hands and decide to "just deal with it in January." If you, like so many other women, believe that December has to be a throwaway month where all your hard-earned habits go out the window, this episode is for you.

Join me on this episode to discover why so many women slip into resignation mode when December rolls around, and how the real culprit isn't your busy schedule or endless food. You'll hear how to build small but significant practices that keep you grounded even when your routine looks different, and why who you choose to be in December shapes your experience and determines whether you end the year feeling steady or depleted.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/180

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Do you ever walk into a family gathering feeling confident and capable, only to find yourself 30 minutes later scrubbing dishes to avoid conversation or saying yes to things you don't want to do?

In this episode, I'm addressing something that affects every single one of us during the holidays but that we usually don't name - the version of you that shows up when you're back in an old environment. You walk into your childhood home or your in-laws' house, and suddenly you're not the confident adult you've become. You're slipping back into old roles you thought you'd outgrown, whether that's the helper, the peacekeeper, or the one who cleans up to avoid vulnerable conversations.

Join me this week to discover why your brain defaults to these old patterns, how your primitive brain's need for safety drives you back into outdated roles, and most importantly, how to bring the present version of yourself to the table. You'll learn practical tools for staying grounded when everything around you is pulling you back into who you used to be, so you can leave holiday gatherings feeling steady and proud instead of depleted.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/179

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So you've done all the mindset work: read the books, listened to the podcasts, practiced the tools… only to find yourself slipping back into old patterns.

Maybe it's a critical voice that resurfaces during stress, or that familiar spiral of negative thinking that you thought you'd conquered. If this sounds like you, I have good news: you're not failing when old thoughts show up. The truth is, progress in mindset work looks different than we expect.

Tune in this week to learn why your old thought patterns keep showing up and what to do when they do. You'll hear why the goal isn't to eliminate all negative thoughts, why progress in mindset work is far more subtle than you might expect, and simple tools I use to catch myself before spiraling out.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/178

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Have you ever noticed how we willingly sign up for a very specific type of pain, when in general, pain is the very thing we spend our lives trying to avoid?

We crawl out of warm beds to lift heavy things. We run until our lungs burn. We push ourselves to the point of exhaustion. And we do it on purpose. This willingness to choose pain on purpose is one of the greatest lessons that exercise can teach us, and it got me thinking about the profound lessons hidden in our choice to embrace physical discomfort.

Listen in this week to hear how every rep, every mile, and every bead of sweat is teaching you something beyond fitness. You'll discover why willingly walking into discomfort changes your brain's relationship with pain, how physical challenges teach you to handle emotional challenges, and what your workout habits reveal about how you handle challenges everywhere else in your life.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/177

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What if that moment your brain starts screaming "This is too hard" when you're trying to change a habit isn't failure? What if it's actually the exact moment where real change happens?

Most people walk away at this point, convinced they need a better plan or more willpower, but they're missing the crucial piece that makes habit change actually stick. While everyone gets laser-focused on perfect macro splits, new tracking apps, and detailed meal prep systems, they're overlooking what really matters: how you think when things get uncomfortable.

Tune in this week to learn why habit change requires both a solid strategy and the mindset to stick with it when your brain inevitably freaks out. You'll hear why your plan is useless if your brain isn't on board when discomfort hits, how the right thinking gives you staying power, and why you need willingness, not willpower.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/176

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