Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed. 

If you’re feeling stuck, super down, or struggling with seasonal depression, this throwback advice for boosting your mental health and pulling yourself out of a spiral is exactly what you need right now. We cover how mindfulness, breathwork, and cold therapy can rewire your mood, because sometimes you need to make self-care and wellness your entire personality to help get you out of your head and into your body.

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Struggling with relationship anxiety and fear of intimacy or rejection? This episode will guide you through anxious and avoidant attachment patterns, to the core healing that can help us find confidence and security in relationships.

I’m joined by Trevor Hanson, a marriage and family therapist who has helped thousands of individuals and couples heal attachment wounds and build secure, connected, confident relationships. His work has been featured by the Gottman Institute, and he’s the founder of The Art of Healing, where he teaches frameworks for transforming insecurity into emotional safety.

We break down the real reasons we often feel insecure, anxious, avoidant, or fearful in relationships… and how to finally feel secure, grounded, and confident in love. You’ll learn the tools, communication shifts, and emotional skills that create safe + connected relationships.

In this episode, we cover:

• How to build real confidence in relationships (and the cost of not working on your confidence)
• Why insecurity, fear, and jealousy appear — even in good relationships
• Practical tools for anxious attachment self-soothing
• Why fear is the #1 killer of relationships and how to move through it
• How avoidant partners can build emotional intimacy without feeling overwhelmed
• Fear-based motivation vs love-based motivation
• How to navigate communication “landmines’
• How to support a partner who feels fear or anxiety in the relationship
• The TEMPO framework and how it interrupts anxious spirals

Follow Trevor on Instagram
Trevor's website: https://theartofhealingbytrevor.com 

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. 

Have you been debating whether to quit your job or stick it out? In this uncertain job market and economic volatility, it's hard to know what to do, so we're throwing it back to this helpful advice from Emily The Recruiter, plus her insights on how to handle back-to-office mandates if you've been working remote.

Emily Durham—aka Emily the Recruiter—is a career coach, content creator, and host of the Clock In Podcast. With millions of views across TikTok, Instagram, and YouTube, Emily is known for her no-BS advice on how to land your dream job and deal with workplace dynamics like a boss.

Listen to the full episode with Emily The Recruiter here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Check out our first episode with Emily here.

Follow Emily on Instagram, TikTok, and YouTube. 

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Somewhere along the way, we stopped having hobbies… and honestly, it’s making us depressed. Between burnout, money-making, doom-scrolling, and constantly trying to be “productive,” most people don’t do anything just for joy anymore. We’re disconnected from ourselves, our creativity, and from each other.

It’s time to rekindle our sense of play and curiosity. So in today’s episode, we’re breaking down why hobbies are essential for your happiness, confidence, and emotional well-being, and how finding a hobby you love can reduce loneliness, boost your mood, increase creativity, and bring FUN back into your life. Because your whole personality shouldn’t be work and TikTok.

If you’ve been feeling disconnected, bored, or stuck in autopilot, tune in to learn how hobbies can help energize you and break up the monotony of adulthood.

In this episode, we cover:

• Why adults have lost the joy of hobbies 
• The science: how hobbies act as a natural antidepressant and reduce anxiety, burnout & loneliness
• Why hobbies boost self-esteem and confidence
• The link between popular hobbies and nervous system regulation
• Why “wasting time” is actually good for your brain
• How to choose a hobby based on what you loved as a kid
• The ultimate list of hobbies for every style of activity
• The difference between Type 1 fun vs. Type 2 fun
• How hobbies help you connect with friends & build community

Hobby Ideas Mentioned in This Episode:

• Tennis, pickleball, hiking, gardening, rock climbing, weightlifting, walking clubs, horseback riding, volunteering with animals.
• Pottery, calligraphy, painting/drawing, photography, crocheting, collaging, baking, singing and choirs, learning an instrument.
• Cold plunging, meditation, yoga, reading + book clubs, puzzles, Mahjong, chess, learning a new language, deep-diving a niche interest for fun.

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

Flu season is upon us, so we're throwing it back to this helpful advice from Abbey Sharp on boosting your metabolism, and restoring your gut health after dysbiosis from antibiotics. 

Did you know 70% of our immune system is housed in our gut? We cover the surprising link between your gut microbiome and your immune system, mental health, skin, hormones, and more, and why fibre is the unsung hero of gut health and immunity.

Abbey is a Registered Dietitian (RD), a cookbook author, a TV nutrition expert, a YouTuber, host of the podcast Bite Back, and the founder of Abbey’s Kitchen. She dismantles diet culture with science and sass, and her core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health.

Listen to our full episode with Abbey. 

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Abbey:

Abbey's Kitchen

Abbey's Podcast: Bite Back

On IG: @abbeyskitchen/

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Good listening is an underrated superpower… it makes you more magnetic, trustworthy, liked, and connected.

Most people think they’re good listeners — but the truth is, a lot of us are just out here waiting for our turn to talk. So in today’s episode, we’re breaking down 8 key steps to become a better listener, so you can improve your communication skills, strengthen your relationships, and make people actually feel heard.

It’s like that Maya Angelou quote: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” And a huge part of how we make people feel is based on how we listen to them.

Want to transform the way you connect? Learn how to master active listening, build trust, lead with curiosity, and become the person everyone feels safe opening up to.

Tune in to hear more about:

• How to master active listening and emotional attunement
• The #1 thing people actually mean when they say they “don’t feel heard”
• Why deep listening makes you more attractive, trustworthy, and influential
• How to listen with sincerity instead of “performing” empathy
• Removing distractions and meeting people where they are in a convo
• The art of a good follow-up
• Why questions and curiosity are the key to deeper connection
• Nonverbal cues to show that you’re listening
• Eye contact 101
• Why nonverbal cues can be challenging for neurodivergent people
• The surprising way of interacting that makes people open up more

Whether you want to communicate better at work, deepen intimacy with your partner, or just sharpen your conversational skills, I hope this helps you unlock the gift of deep listening.

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. 

If you find yourself comparing your life to everyone else’s highlight reel… this throwback is for you.

It’s easy to spiral into self-doubt, jealousy, or the feeling that you’re “falling behind.” But what if healthy envy isn’t the enemy… what if it’s your compass pointing you toward what you actually want? Tune in to learn the difference between motivating envy vs. toxic jealousy and comparison, and how to shift from “why not me?” to “what is this showing me about my desires?”

Remember, The grass isn’t greener on the other side. The grass is greener where you water it. 

Listen to the full episode here. 

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Too tired or busy for sex? You’re not alone. Today’s expert explains why it’s not about libido — and how to rebuild desire, compatibility, and orgasmic intimacy in bed again.

If you’re wondering why you don’t orgasm more, or if you and your partner are actually sexually compatible, you’re in for a juicy and legitimately helpful deep dive with TikTok’s #1 sex educator, Dr. Tara.

Dr. Tara is a certified sexologist, award-winning researcher, tenured professor of relational and sexual communication, TV host, radio host, a coach and the Internet’s Resident Sex Expert. She’s the host of Luvbites Podcast that focuses on sexual wellness and sexploration, and she just released her new book, How Do You Like It? A Guide for Getting What You Want (in Bed).

In this episode, we talk about why your sex life might feel “off” (hint: it’s not just about libido), how to stay present during intimacy, and the science behind different types of orgasms — plus Dr. Tara’s practical advice for rebuilding desire and navigating the performance anxiety and everyday stress that can get in the way of sex.

Tune in to learn about:

✅ How to figure out your “Sexual Profile” and what it reveals about compatibility
✅ What to do when your libido or sex drive doesn’t match your partner’s
✅ How stress, hormones, and mental health impact desire
✅ Ways to initiate intimacy when you’re both exhausted
✅ How to stay present during sex and overcome performance anxiety
✅ The different types of orgasms — and how to know if you’ve had one
✅ Go-to sex positions and erogenous zones for better pleasure
✅ How to keep long-term sex and desire exciting

Take the Sexual Profile Quiz: https://www.luvbites.co/quizzes/whats-your-sexual-profile

Follow Dr. Tara on TikTok and Instagram

Get Dr. Tara’s new book, How Do You Like It

Related sex episodes:

• Teach Me How To Spice Up My Sex Life, with Dr. Jess O’Reilly
• Sex Q&A: How Do I Dirty Talk? Does Size Matter? Best Toys For Orgasm?
• How To Expand Your Sex life, Try Alternative Relationship Styles, And Practice Ethical Non-Monogamy
• No Dumb Questions: Should I use toys in the bedroom? Why is my partner never in the mood? Best sex positions? Tips for threesomes?
• Teach Me How To Own My Orgasms and Pleasure, with Sex Coach Portia Brown

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. 

Does it ever feel like time is speeding up the older we get? You’re not imagining it... there's real science behind the phenomenon. So we're throwing it back to this tip on unpacking the neuroscience of time perception — and how to actually retain more memories and slow down your life using novelty and dopamine, inspired by Liz Moody’s “Novelty Rule”.

You'll learn how shared new experiences can deepen relationships and why novelty is the secret to keeping the spark alive in love and life.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

What if your chaos, sensitivity, overwhelm, and anxiety aren’t personality flaws, but ADHD? ADHD in adults is often missed or misdiagnosed... especially in women. So today, we're deep-diving how to get a proper diagnosis, regulate emotions, and build ADHD-friendly systems that actually stick with expert coach Shanna Pearson.

Learning how my brain works has personally given me so much more self-compassion and self-understanding, and now I'm excited to implement practices and systems to make my life a little easier.

If you’ve ever struggled with time blindness, decision paralysis, emotional rollercoasters, or overthinking that never seems to shut off, this episode will help you navigate undiagnosed ADHD and understand your brain, so you can work with your mind — not against it.

Shanna Pearson is the founder of the world’s largest one-on-one ADHD coaching company, working with thousands of adults with ADHD every year, and the bestselling author of Invisible ADHD.

If you've ever Googled “Do I have ADHD?” this one's for you. Tune in to learn about:
✅ The science and brain chemistry behind ADHD — and how dopamine plays a role in focus and motivation
✅ The three types of ADHD and how symptoms differ across gender
✅ Why so many women are misdiagnosed with anxiety or depression before discovering ADHD
✅ The truth about masking, over-functioning, and burnout in high-achieving adults
✅ Emotional regulation and our inability to compartmentalize the chaos 
✅ Navigating executive dysfunction, time blindness, and disorganization
✅ How to create ADHD-friendly systems that actually work: mood-based scheduling, one focus at a time, & action-first behaviour changes
✅ How to feed your brain’s need for dopamine in healthy, sustainable ways
✅ What to do if you suspect ADHD but don’t want medication (everyday changes that make a difference)

Follow Shannon and check out her book:

https://www.adhdcoaching.com/ 

https://www.invisibleadhd.com/ 

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube