This past summer I locked myself in a stairwell, not once, but twice. Why? Because rather than focusing on what I was doing, my brain was focused on a million other things! I was thinking about my business, the pandemic, what to eat that night, everything but making sure I could get into my building. 

That’s what happens when we split our focus and try to manage too many things at once. Our brains aren’t designed to process chronic stress. Our stress response is meant to peak due to emergencies and then recede. 

Enter something like the global pandemic.

Not only are our lives upended due to constant changes, lockdowns, and mandates, but we’re bombarded with information about it on all sides. We’re hearing about it on the news, on YouTube, in ads, and on social media.

Listen in to hear my three stress relieving strategies for alleviating chronic stress. In a world full of constant change, you can find ways to reset and find equilibrium.

Show Highlights

[02:02] This summer I locked myself in a stairwell, twice, while juggling too much.

[04:03] Learn how your brain reacts to stress and danger. 

[06:52] How the pandemic has impacted our brains through chronic stress. 

[08:29] Our brains love consistency because and being on autopilot. 

[09:54] Take a look at the changes our brain has had to deal with in the last 2 years.

[11:29] Sleep is when your brain and body recharge. 

[13:41] Stop multitasking. 

[14:48] Constant media coverage of the pandemic has increased our stress response.

[17:35] The first strategy for relieving stress is to go back to your routine. 

[18:13] Fill your mental cup and exercise regularly. 

[18:53] Give yourself a mental break. 

[20:05] Your quick episode recap.  

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Believe it or not, every single task on your to-do list is not urgent. In fact, when you make every task a priority you increase your stress response and make your perfectionistic tendencies worse. Listen in to hear my tips on how to properly prioritize and organize your to-do list. 

A few months ago, I was in a bootcamp from Adrienne Dorison, the founder of Run Like Clockwork. She was telling a story of a colleague who said “Look. We’re not creating oxygen here. Not everything is urgent.” 

That stuck with me. It’s true. Not everything on our to-do list is a fire that needs to be put out. Not every item needs to be done right now. We need to better learn how to prioritize our tasks so that our brains can process information properly. 

Listen in as I share three tips on how to properly prioritize and why it’s necessary. And how to reduce that chronic stress response in your brain and body.

Show Highlights

[02:30] We aren’t creating oxygen here. Not everything is urgent. 

[05:11] It’s very inefficient to view everything as urgent. 

[06:23] Our massive to-do lists are adding pressure unnecessarily. 

[07:44] It’s super overwhelming when everything is urgent or equally important. 

[08:26] When something comes up that is actually urgent, it creates even more stress. 

[09:21] This also leads to a chronic stress response in your body and brain. 

[12:27] How do you get your brain out of the habit of thinking everything is urgent? 

[14:10] Before I shut down for the day, I plan and color coordinate the next day’s schedule. 

[15:56] Your quick recap of the episode.  

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Run Like Clockwork

If you’ve been listening to this podcast for a while, you know that I’m pretty clumsy. If I’m not slipping and falling, then I’m dropping things. Until recently however, those clumsy moments made my perfectionism spiral out of control. 

Over the holidays, we went to the Calgary Zoo Lights Festival and after warning my husband and daughter to be careful, I slipped and fell flat on my back. I wasn’t hurt and we laughed the moment off because, honestly, it was pretty funny. 

But years ago, when I was still at university, I had a similar slip and fall moment. At that time my perfectionism hounded my every step, and that slip and fall was a truly mortifying moment. I couldn’t get past the fact that “everyone” saw my mistake. 

Being too focused on your mistakes makes your brain react as if mistakes are the end of the world. Instead, use the three tips I share in this episode to get more done as a perfectionist and stop focusing on your mistakes. 

 Show Highlights

[01:37] Over the holidays we went to the Calgary Zoo Lights Festival and I landed flat on my back. 

[03:32] Which reminded me of a time at university when something very similar happened. 

[04:59] Perfectionism can make you less productive. 

[06:39] It also leads to procrastination. 

[07:56] Strategy number one to get more done as a perfectionist, give yourself time limits. 

[09:45] Everyone makes mistakes. Notice them to normalize making mistakes. 

[10:40] After you notice that others mess up too, get off the comparison train. 

[12:42] Your quick episode recap. 

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Episode 62: How Stress Can Make You MORE Productive!

Episode 83: How to Stop a Bad Habit with Two Jars and Some Paper Clips

Have you ever caught yourself in a cycle of procrastination? You keep putting things off until you’re stressed and worried trying to figure out how to get everything done? 

Why does your brain do this? 

It’s because your brain likes to procrastinate. Rather than taking action towards any new or different goals, your brain likes to keep you safe and comfortable in the known. Plus, when you fall into the cycle of productive procrastination, your brain is able to check things off a list, no matter if that list is actually moving you forward. 

Listen in to hear 3 steps to stop the cycle of productive procrastination, and then let me know what big, scary project you are going to mark off your list this week!

Show Highlights

[01:35] Procrastination feels good but it adds undue stress to your life.   

[03:38] Sometimes procrastination is rewarded. 

[05:31] Reason number two your brain procrastinates is because it feels good. 

[07:20] Productive procrastination only helps reinforce your brain’s need to feel good. 

[08:14] Three steps to get your brain out of the habit of productive procrastination. 

[10:27] Hear the process in action. 

[11:44] A quick recap of what we’ve learned in this episode. 

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Episode 37: How to Stop Procrastinating 

Most people make new year's resolutions or at least goals for 2022. We start the year motivated and committed, ready to make massive changes in our lives. Then by February it all goes down the drain and we’re back to the status quo. 

Why? 

Because our brains are designed to keep us safe. Safe for your brain means staying in your comfort zone. Change takes energy and our brains are designed to conserve energy where possible. 

Instead of creating massive goals that are vague and without a timeframe, set S.M.A.R.T. goals instead and see how much better you fare with your resolutions. 

Listen in to hear all of my tips and advice for sticking to your resolutions this year!

Show Highlights

[01:29] Whether you love them or hate them, most of us set goals for the year. 

[02:41] Remember, your brain is designed to keep you safe and in your comfort zone.

[04:54] Goals and resolutions are so hard to stick with because of how we write them. 

[06:06] Have you heard of S.M.A.R.T. goals? 

[06:27] The “S” stands for specific. 

[07:04] “M” stands for measurable. 

[07:40] The “A” stands for achievable or attainable. 

[08:44] “R” stands for relevant. 

[09:40] The “T” stands for timely, so set a time limit. 

[10:17] Take the resolution you set and break it down into super small steps. 

[12:10] A quick review of all the information and tips in this episode. 

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When was the last time you sat and did nothing? I don’t mean scrolling on social media or mindlessly watching Netflix. When was the last time you sat and focused on nothing at all for any amount of time? 

If you’re listening to this podcast, I’m going to guess it’s been a while. 

These days we live in a world where our self-worth is directly tied to our work. Which means that we tend to keep going, going, going without ever stopping for a true brain break. 

But our brains are not designed to be “on” all the time. In fact, when you give your brain time to simply stop and rest, you’ll find that you are more productive than ever before. 

How do you get comfortable doing nothing? Easy. You practice. And in this episode I’ll show you how to get started. 

Show Highlights

[01:44] When was the last time you sat and did nothing? 

[02:39] Busy is not only normal, it’s valued. 

[04:44] Is your sense of self-worth tied to your work? 

[06:00] Our brains need breaks and time to rest and it’s time to practice. 

[07:20] The first step to retraining your brain to rest is to start small. 

[09:03] Grab the free productivity checklist!

[09:30] A quick recap on how to get comfortable doing nothing. 

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80: Clear Your Negative Thoughts With This Mental Training Exercise

We live in a world with a zero-sum mentality. There are only winners and losers and nothing in between. Could this be the reason so many of us succumb to perfectionism? Listen as Dr. Adia Gooden and I chat about cultivating your unconditional self-worth and silencing your inner critic while battling back perfectionistic tendencies. 

Dr. Adia is a licensed clinical psychologist who has struggled with cultivating her own self-worth. She was super type A, never thought anything she did was good enough, and didn’t make space to take care of herself mentally or physically. 

Once she realized the cause of her actions, she decided to embrace unconditional self-worth and her life is now better than ever. She’s finally started embracing her strengths and taking care of herself, which has led to peace and fulfillment in her life and work. 

We are all so hard on ourselves and that stems from society, our upbringing, and our own inner need to appease others. Stop the cycle today!

Dr. Adia shares her thoughts on what unconditional self-worth is, why it’s lacking in society as a whole, and how it plays into our need for perfection. We examine this topic from multiple angles and provide actionable advice for silencing your own inner critic.

Show Highlights

[01:40] Welcome Dr. Adia Gooden to talk all about Cultivating Unconditional Self-Worth.

[02:48] Dr. Adia shares more about her personal and professional journey. 

[05:06] What is unconditional self-worth and how does it differ from self-esteem? 

[07:32] When do we notice that our self-worth is lacking? 

[09:39] Why not achieving a goal helped highlight my own lack of self-worth. 

[12:18] Her thoughts on value being based on perfectionism. 

[14:51] Ask yourself, “What is my intention?” when you feel yourself sliding into perfectionism. 

[17:57] How Dr. Adia uses amplification to break the cycle of perfectionism. 

[19:35] Why are we so hard on ourselves? 

[22:55] We live in a world where there is no such thing as a tie. 

[25:02] Where should we start when trying to shift our mindset? 

[29:31] What book would she recommend that I read? 

[31:13] Connect with Dr. Adia. 

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The Infinite Game by Simon Sinek

A New Earth by Eckhart Tolle

Cultivating Unconditional Self-Worth TEDxDePaulUniversity

Dr. Adia’s Website

Free e-book: 4 Practices to Connect to Your Unconditional Self-Worth

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I don’t know about you, but one of my biggest dreams is to one day have a library in my house. I read all kinds of books because I love getting lost in a great story. Today I’m sharing my top 3 books to tame that inner perfectionist. 

As a recovering perfectionist myself, perfectionism has served me well in many ways. It helped me make it through university and my grad degree. It helped me get my dream job right out of college. It also helped me start my own business. 

But sometimes my inner perfectionist holds me back. I’ve spent the last few years learning to overcome my perfectionism and these three books have helped me build tools and strategies that work. 

Listen as I share my thoughts on Rejection Proof by Jia Jiang, Everything is Figureoutable by Marie Forleo, and Becoming by Michelle Obama. The three books I recommend most for overcoming perfectionism and finding balance in work and life.

Show Highlights

[01:55] Welcome to the Bold Life Community for recovering perfectionists.

[03:22] How I built my business to leave my hospital job. 

[04:49] The struggles you face when starting a business. 

[05:43] My first book to read when overcoming perfectionism is, Rejection Proof by Jia Jiang. 

[07:34] Book number two is Everything is Figureoutable by Marie Forleo.

[09:53] Last but not least is Becoming by Michelle Obama. 

[13:12] These books have fantastic tips and strategies to help you beat back perfectionism. 

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Ever joined a challenge and/or bootcamp, because you were fired up to make a change in your life? I see you raising your hand! Were you successful in making that change? If your answer is no, listen in as Monica Reinagel and I talk about the psychology behind why challenges and bootcamps work, and don’t. 

Monica is a licensed nutritionist, speaker, author, and podcast host who’s helping people all over the world build healthy eating habits and change their food mindset.

So what is it about challenges and bootcamps that get us excited to change but then leave us feeling like we wasted our time? Monica explains how challenges can boost our short term motivation, but why it’s easy to slip back into those old habits once the challenge ends. And she shares how to keep your momentum after you finish a challenge to create long term change.

Ready to approach your next challenge in a way that creates true and lasting change in your life? Listen as Monica shares all her tips and tricks. Next, head over to her podcast, the Change Academy, and keep the conversation going.

Show Highlights

[02:29] Learn more about Monica and why she started working in nutrition and fitness.

[05:21] What are some of the problems when it comes to challenges and bootcamps? 

[11:14] Monica shares a concrete example of identity and behavior change. 

[15:22] What happens when you reach your “life” goal at an early age? 

[18:13] Another aspect of challenges that are actually part of their dark side. 

[23:05] Questions you should ask yourself as you go through a challenge or bootcamp. 

[26:36] A quick summation of how to approach challenges for success. 

[27:39] What book would Monica recommend to me if we were best friends? 

[28:55] Connect with Monica.

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Monica Reinagel

Nutrition Diva Podcast

Change Academy Podcast

Change Academy Notebook

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Why Fish Don’t Exist by Lulu Miller

We are bold and driven and sometimes we simply need to let go. Kierra Asnauskas is The Productivity Boss and she’s sharing the perfectionist’s guide to delegating. Listen as we chat about her definition of productivity, why we need to spend more time on the scary tasks, and ways to better manage all the buckets in our lives. 

Kierra’s life has been a series of events all leading her to where she is today. From floating aimlessly after college unsure of her next steps or her future, to now teaching entrepreneurs how to take control of their lives, she’s just kept moving forward. 

She loves helping people to take control of their lives by letting go of the things that don’t move the needle. Whether that’s delegating tasks at work or home or finding ways to better manage your needs, she’s got you. 

Making waves in the business world does not require that you sacrifice your self-care or your passion. You can have it all. You just have to properly manage your work, family, and life! Listen in to learn all of Kierra’s amazing tips and advice. 

Show Highlights

[03:12] Kierra shares her story and what got her to this point. 

[07:46] How she’s impacting the world now. 

[08:55] What it means to give yourself Permission to Pivot. 

[12:21] Don’t worry about being in a constant state of experimentation. 

[15:16] Your “why” needs to be strong enough to weather the struggles of the “how.”

[16:48] How Kierra views productivity as a perfectionist.  

[21:41] The 20% that moves the needle is usually made up of the scariest tasks. 

[25:30] Learn the 3 systems Kierra believes everyone needs in their lives. 

[26:23] Check out the quiz to find out your delegation avatar. 

[30:50] What book would Kierra recommend to me if I were her bestie? 

[32:54] Connect with Kierra. 

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MIss Unconventional

The Productive Boss Podcast

Permission to Pivot Granted by Kierra Asnauskas

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