What if ADHD isn’t a deficit—but a set of hidden strengths?

In this episode of The Human Blueprint, we reframe ADHD as a superpower. Laura shares personal stories and practical tools to help you stop fighting your brain and start using it to your advantage.

You'll learn how to:

• Recognize traits like hyperfocus, creativity, and adaptability as assets
• Turn distraction into curiosity and impulsivity into bold action
• Build systems that work with your brain, not against it
• Use strategies like body doubling, gamifying tasks, and energy sprints to stay productive
• Practice self-compassion while embracing your own rhythm

This episode is for:

• Adults with ADHD ready to harness their strengths
• Supporters of someone with ADHD
• Creatives, entrepreneurs, and professionals wired differently

ADHD isn’t a flaw. It’s a different operating system. And once you understand how it works, it can change everything.

Workbook and accompanying exercises can be found here: https://drive.google.com/file/d/1NHoSTwKKYcIgTJ_NF1r6TfbOoY34FjRC/view?usp=sharing

Mel Robbins’ Let Them philosophy is powerful but does it apply to everything? In this episode of The Human Blueprint Podcast, I dive into the distinction between letting go and setting boundaries. While we can’t control others, we also don’t have to tolerate disrespect, toxicity, or negativity.

I’m done with keyboard warriors, polarizing rhetoric, and the culture of unchecked nastiness. In this episode, i’ll break down:

When “letting them” brings peace vs. when it enables harm

The importance of boundaries in real life and online

How to push back against toxicity while protecting your energy

Let’s talk about what we should and shouldn’t tolerate. Where do you need to draw the line? Drop a comment and let’s discuss!

Don’t forget to like, subscribe, and share if this episode resonates with you!

Friendships are more than just social connections. They are essential to our well-being, happiness, and personal growth. In this episode of The Human Blueprint Podcast, we dive into the different types of friendships we all need in our lives, from the Cheerleader who lifts you up to the Truth-Teller who keeps you grounded.

We’ll explore how to identify the roles your friends play, the importance of nurturing meaningful relationships, and how to let go of those that no longer serve you. Plus, discover practical tips to build stronger, healthier connections and reflection prompts to evaluate your current friendships.

What You’ll Learn in This Episode:

1. The six types of friendships and the unique roles they play in your life.

2. Why friendships are vital to your emotional and mental well-being.

3. How to strengthen your friendships through intentionality and communication.

4. When it’s time to let go of toxic or unfulfilling relationships.

5. Practical steps to create the friendships you’ve always wanted.

Reflection Questions:

What kind of friend are you to others?

Are there gaps in your circle of friends?

Which friendships bring you the most joy, and how can you nurture them?

Free Resource: Download the Friendship Reflection Workbook for exercises, prompts, and actionable steps to evaluate and enhance your friendships: (https://docs.google.com/document/d/1iaBQ-KhtxjpBc26YkqKq4PQzoDX_zRSDRPSEdFM7AjM/edit)

What does it mean to truly be independent and self-reliant? In this episode of The Human Blueprint Podcast, we explore the power of independence and how to cultivate self-reliance in every aspect of life. From trusting yourself to overcoming common barriers like fear and self-doubt, this episode is packed with actionable advice to help you stand strong on your own two feet.

What You’ll Learn in This Episode:

1. What independence and self-reliance really mean and how they apply to your life.

2. Why trusting yourself is key to confidence, fulfillment, and personal growth.

3. Common barriers to independence and how to overcome them.

4. Practical steps to develop independence and take ownership of your choices.

5. Real-life examples of independence in relationships, finances, work, and emotional well-being.

💡 Reflection Questions:

• What does independence mean to you?

• Where do you feel overly dependent, and how can you shift toward self-reliance?

• What fears or beliefs are holding you back from taking ownership of your life?

📥 Download the Independence and Self-Reliance Workbook: https://drive.google.com/file/d/1gj3w0jC_XD5w4seSrIFqQ1fe9dQsUscZ/view?usp=drivesdk

Start building your strength from within today!

Boundaries are the foundation of healthy relationships, self-care, and personal well-being. But during the holiday season, family dynamics, social pressures, and overcommitments can push boundaries to their limits. In this episode, we explore why boundaries are essential, the types of boundaries people often struggle with, and how to hold your ground with kindness and confidence.

Learn how to protect your time, energy, and peace this holiday season—and all year long.

What You’ll Learn in This Episode:

• Why boundaries are a necessary form of self-care.

• The different types of boundaries (time, emotional, financial, and more) and how they show up in daily life.

• Common ways boundaries are violated and how to respond.

• Practical strategies to set, communicate, and hold boundaries without guilt.

• How boundaries can transform relationships and reduce stress.

How often do you pause to evaluate if your actions truly align with your values? This week on The Human Blueprint Podcast, I’m joined by Debbie Chamberlain, author of Stepping Stones: Stories of Finding Footing in Uncertain Times. Together, we explore the concept of personal integrity and how living in alignment with your core beliefs can transform your relationships, career, and confidence.

🎙️ In this episode, we discuss:

• What personal integrity is and why it’s essential for a fulfilling life.

• How to identify and define your core values.

• The challenges of staying true to your values in difficult times.

• Actionable tips for aligning your daily decisions with your personal code of ethics.

📥 Resources Mentioned:

• Download the Personal Integrity Workbook: https://drive.google.com/file/d/1_0Fp2VY4Vgb9oPwTQNjXFnyiEXcIM1GI/view?usp=drivesdk

• Learn more about Debbie Chamberlain (https://debbiegreerchamberlain.com/) and her book Stepping Stones: Stories of Finding Footing in Uncertain Times: https://a.co/d/eKHNuVV

Episode Title: Giving Yourself the Love You Deserve

Podcast Name: The Human Blueprint

Episode Summary:

In this episode of The Human Blueprint, we explore the powerful concept of self-love and why it’s essential to your well-being. Learn how to treat yourself with the same kindness you extend to others, reframe negative self-talk, and prioritize self-care without guilt. This conversation dives into actionable strategies to build a healthier relationship with yourself and inspire confidence from within.

Key Topics Covered:

Why Self-Love Matters

• Overcoming societal pressures and self-criticism.
• Recognizing the importance of putting yourself first.

Treating Yourself Like a Friend

• Shifting your mindset to offer yourself the same compassion you give others.
• A simple reflection exercise to start practicing self-kindness.

The Power of Positive Self-Talk

• Rewriting the narrative in your head to build confidence and resilience.
• Practical tips and affirmations to replace negativity.

Self-Care as a Necessity, Not a Luxury

• Redefining self-care to include emotional, physical, and mental well-being.
• A list of self-care options you can try today.

Building a Routine of Self-Love

• Starting small with micro-habits for lasting change.
• Celebrating your wins along the way.

Actionable Takeaways:

• Practice self-compassion by asking: What would I say to a friend in this situation?
• Write down three things you love about yourself each day for a week.
• Schedule one self-care activity for yourself this week—big or small.

Resources & Links:

• Download the Self-Care Options PDF
• Follow us on Instagram for daily inspiration: @TheHumanBlueprint
• Subscribe to the podcast for more episodes like this!

Connect With Us:

Have thoughts or feedback about this episode? Share them with us on social media or send an email to [email protected]. We’d love to hear from you!

Rate & Review:

If you loved this episode, please leave a review and share it with a friend. Your support helps us reach more people who need these conversations.

• Welcome listeners and introduce the theme of the episode: "Who are you unencumbered? If nothing held you back—fear, judgment, limitations—who could you be? What could you do?"
• Think about a moment when you felt truly unencumbered and how it impacted your sense of self.
• I want you to see this episode as an exploration of your potential and a guide to taking the first steps toward living unrestrained by fear or doubt.

Transition Statement: "Living unencumbered doesn’t require a complete life overhaul. It starts with small, intentional actions that align you with your true self."

1. Set Daily Intentions

• Example: Set a simple intention like being present, expressing gratitude, or prioritizing creativity and how it shaped your day.
• Actionable Advice: Try setting an intention each morning, such as “Today I will focus on finding joy in small moments.”

Challenge Comfort Zones

• Personal Story: Talk about a time you stepped out of your comfort zone (e.g., trying a new skill, public speaking) and the unexpected rewards it brought.
• Examples:
• Try something you’ve always wanted to do but have avoided (like joining a class or hobby group).
• Speak up in a situation where you’d typically stay quiet.

Carve Out Solo Time

• Solo time is crucial for rediscovering who you are outside of roles and responsibilities.
• Personal Example: Reflect on a solo activity like hiking or a creative project and the clarity it gave you.
• Dedicate one afternoon a week to a solo experience that brings them joy or peace.

Simplify Obligations

• “What’s one thing you can say ‘no’ to that doesn’t serve you?”
• Personal Story: Share how saying no to a commitment freed up time or energy for something that mattered more.

Reflect on Wins and Growth

• Talk about a recent moment when you acknowledged a small win—perhaps something as simple as trying a new recipe or completing a workout—and how it contributed to a sense of achievement.
• Keep a “Wins Journal” to track moments when you felt aligned with your true self.

Practice Saying ‘Yes’ and ‘No’ Authentically

• Share a moment when you said “yes” to something that excited you and “no” to something that drained you, and how it impacted your energy and focus.
• Practice this week by saying yes to something fun or inspiring and no to one unnecessary obligation.

"Each small action you take is like planting a seed for an unencumbered life. Next, we’ll talk about the importance of taking that first big step."

Transition Statement: "Sometimes the hardest part of living unencumbered is taking the first step, but it’s also the most empowering."

Create a ‘Dare-to-Dream’ List

• Share your own “dare-to-dream” moment or and how breaking it into manageable steps made it achievable.
• Write down one bold dream and the smallest possible step to start pursuing it today.

Ask Yourself a New Question Each Morning

• Examples of Powerful Questions:
• “What’s one small action I can take today to align with my true self?”
• “What would I do today if I weren’t afraid of failure?”
• Reflect on a moment when asking yourself the right question led to a breakthrough.

Take One Risk Each Week

• Discuss the idea of starting with small risks to build confidence.
• Share a personal story of taking a calculated risk (e.g., reaching out to someone for advice or trying something new) and what it taught you.
• Take one small risk this week, like joining a community group, sharing a creative idea, or initiating a conversation.

Do a 30-Day Challenge Focused on Your Unencumbered Self

• Example: Share a challenge you’ve tried or would recommend (e.g., journaling every day, trying something new each week).
• Pick one area of growth or exploration and commit to it for 30 days.

Practice Self-Compassion and Drop Perfection

• Discuss the importance of embracing imperfection as part of growth.
• Share an experience where “failing” taught you something valuable.
• Celebrate progress over perfection and recognize the courage it takes to try.

Build a Vision Board or Affirmation List

• Talk about the power of visualization and affirmations, sharing a personal success story or example of how this helped you or someone else.
• Spend 20 minutes creating a vision board or writing affirmations that reflect your unencumbered life.

Schedule Reflection Time

• Discuss the importance of setting aside time to review progress and adjust goals.
• Block 15 minutes each week for reflection. Ask: “What worked? What didn’t? What can I try next?”

"The first step might feel scary, but it’s the most important—and the most rewarding."

• Recap Key Points: Small actions and first steps build momentum. Living unencumbered starts with intentional choices and courageous beginnings.
• Call to Action: Take one specific action this week—write a dare-to-dream list, take a small risk, or set aside time for solo reflection.

 Welcome to the very first episode of The Human Blueprint! In this introduction, I’ll share my story—who I am, the challenges that have shaped me, and why I’ve been inspired to create this podcast. Together, we’ll explore what it means to reflect, grow, and transform as human beings. You’ll get a sneak peek at the topics we’ll dive into each week, the inspiration behind the show, and what you can expect from our time together. Let’s start this journey of discovery and transformation—one blueprint at a time.

Show Notes

1. Who Am I?

• A brief introduction to me, your host, Laura Dahl.
• My personal journey of self-discovery, growth, and the lessons I’ve learned along the way.
• How my experiences with grief, boundaries, relationships, and resilience have shaped my life and this podcast.

2. Why I Started The Human Blueprint

• The inspiration behind creating a space to explore real, raw, and relatable human experiences.
• My mission: To provide practical tools, engaging stories, and actionable advice for personal growth and transformation.
• The impact I hope to make by sharing my insights and connecting with you.

3. What to Expect

• A quick overview of the topics we’ll cover, including:
• Grief and healing.
• Building confidence and setting boundaries.
• Relationships, personal growth, and self-discovery.
• Practical tools for reflection and transformation.
• How each episode will include relatable stories, hands-on exercises, and thought-provoking discussions.
• A sneak peek at some exciting features, like the accompanying workbook and mobile app.

4. Closing Thoughts

• My hopes for this podcast: to inspire you to reflect, grow, and take action in your own life.
• An invitation to join me each week as we tackle life’s challenges and celebrate its victories.

5. Call to Action

• Follow the podcast on your favorite platform so you never miss an episode.
• Connect with me on social media to share your thoughts and feedback.
• Get ready for our first full episode: "Who Are You Unencumbered?", dropping soon!

Links Mentioned in This Episode:

• Follow The Human Blueprint on [Instagram/Facebook].
• Visit www.humanblueprintpodcast.com] for updates, show notes, and more.