SEASON 1 - EP. 06: 

* Time-saving tip* Listen to the episode at 1.2 - 1.5 speed

            [ I find comprehension to be compromised at faster speeds, but you know your listening speed. ]

* Take action tip* Stop and jot down any notes as you are listening.

In this episode, we continue Mini-series on Confidence [ Eps. 04 - 06 ] 
  
 I hope you’ve already listened to eps. 04 + 05 which talk about becoming aware of what confidence really is, where it comes from and how under-confidence shows up and sabotages us. (The more awareness you have here the easier it is to build confidence that lasts). 

Today, we will be diving into some ways to build + boost your confidence. 

Ways to build confidence : 

[3:06 - 4:47] Rationalizing technique - Noticing, asking, labeling 

1- Notice the moment of under confidence 

2- Ask yourself where it might be coming from (biology, upbringing) 

3- Label it … Hey, ____ I see you! 

4- Rationalize and separate yourself from those feelings 

[5:00] Watch out for the inner critic or “judge” 

• This “character” we all have fuels the fire for more underconfidence.

[6:08 - 7:11] Building a GENUINELY supportive community. 

• Look for individuals that are strong, loving, and gentle people who support and root for you in a genuine way. 

[7:13 - 9:50 ] Aligning tasks and objectives with your current ability level 

•  The +1 or +2 rule 
• Cultivate mastery (mastery favors confidence :))  and prove to yourself that you can! 

[9:55 - 10:40]  Change your perception of failure. 

• Looking at failure and embracing it as information, experience, and knowledge. 

[10:39 - 11:22] Working with a coach … 

• A real coach who has you tap into YOUR resourcefulness, because otherwise, you’ll be building confidence in someone outside of yourself. 
•  If a coach promises to give you specific answers and solutions likely they are a consultant, even if they call themselves otherwise. 

If you are interested or just curious about coaching and how that could help you build your confidence … 

Book a discovery call at megzirger.com or calendly.com/meg_z/1

SEASON 1 - EP. 05: 

In this episode, we continue Mini-series on Confidence [ Eps. 04 - 06 ] 
 
 I'm not going to tell you "You are greeeeat, just do the thing!" Even though you are and you absolutely can. 
 
 Thing is, I don't believe sustainable confidence is built that way.  After all, becoming more confident is getting into the realm of behavior change and that takes time. It has a process. 

Today, we are going to be looking at the very first step in the process: Awareness. We're going to take a deep dive into all the ways under-confidence may be showing up for you (where and why). 

Be sure to check out the journal prompts to really tap into where under-confidence is standing in YOUR way. 

________________________

[2:04 - 2:55] 

 Why it’s so important to get to the root of your under-confidence. 

The start to Meg’s list of ways Under-confidence sabotages women. (No purposeful order)

[5:30]

1- Undervaluing your skills 

[7:22]  

2- Measuring yourself up against others 

[8:39]

3- Afraid to be authentically you 

[9:54]

4- Hiding - Not putting yourself out there 

[11:37]

5- Overthinking 

[13:00]

6- Exaggerating mistakes / Over-personalizing them (or any feedback)

[14:44]

7- People pleasing 

[16:00] 

8- Perfectionism 

[16:58]

Others: 

Afraid of taking big steps / challenges 

Shiny object syndrome 

Needing approval on ALL the things

I’d love you to consider the following questions over a journaling session.

Which of these resonate with you?

It might be helpful to take a look at stories that include:

• You talking negatively to yourself 
• Avoidance 
• Any negative vibes

Where does that come from?

What kind of learnings have you picked up growing up that may be influencing the kind of thinking you have about this right now?

What kind of biological factors might be playing in here?  (This is more of a fun homework kind of question as I talked a lot about these nature factors in episode 4) 

SEASON 1 - EP. 04: 

In this episode, we start the Mini-series on Confidence [ Eps. 04 - 06 ] 

Struggles with confidence in entrepreneurship (especially among women) are very REAL. As most of us know, action can help to build more … but is forcing ourselves into action the best way to go? 

In my own journey towards more confidence, I’ve come to see that it’s much more complex than “just doing the thing” and to really build more confidence that lasts it’s important to understand it further, know our under confidence comes from and how it’s sabotaging you. 

And that is exactly what we are going to look at in this episode. 

———

[1:20 - 3:04] 

What is often said about “how to be more confident” and why that may not serve you well in building long-lasting confidence. 

[3:55 - 4:30] 

Definition of Confidence (Oxford Dictionary) 

These definitions are focused on our beliefs. Beliefs affect our perception, our feelings and subsequently our actions. 

Note: Many references in the show >> The Confidence Code by Katty Kay and Claire Shipman. 

Link >> https://www.amazon.com/Confidence-Code-Science-Self-Assurance-What-Should/dp/006223062X

[ 6:45 - 7:50 ] 

I want to share Katty and Claire’s research with you because: 

 - I want to prove to you that you are not broken, an anomaly and ultimately encourage you to be more kind to yourself. 

 — I want to help you gain awareness to help you build more confidence in any situation. 

______

[ 7:52 - 13:37 ] 

Confidence and Nature 

The limbic system: The emotional center of the brain.  

Women have more constant activity in their limbic systems and pre-frontal cortex. (Because most of the women’s cell matter is focused in these areas). 

The limbic system is creating emotions. 

The pre-frontal cortex is deciding what those mean. 

Dr. David Amen (Well renowned Psychiatrist) points out that this is why women tend to shine in areas like empathy, collaboration, intuition but struggle with overthinking, anxiety, insomnia and even pain. 

Women tend to have a larger cingulate gyrus (inside the limbic system and also known as the worry center) and includes functions like observing mistakes, weighing options, predicting, and avoiding negative outcomes. 

[ 12:12 - 13:32 ] How we can use this information to empower us allowing us to go from emotion to reason. 

___________

[ 13:40 - 17:08 ]

Confidence and Nurture 

Girls don’t tend to engage in the rough play that boys do out on the playground. Psychologists believe this is very helpful for men later on in life as it teaches them that they can get back up, let things go quickly, etc. 

We have grown up watching very perfect women (body image, businesswoman, wife, mom, etc.) 

Perhaps a compensation given women are paid less, not as valued in the professional sector. 

Optional Homework for your Journalling practice: 

>> What are some moments that you believe under confidence is showing up for you?

>> What does that look like?

>> Where is that showing up for you?

>> Reflect on stories from the past where you think you may have learned that you needed to be perfect, or very close to perfect. (Tip: Look at individuals who you spent a lot of time around and the kinds of messages they may have unknowingly passed on) 

 -----------

*Note from Meg:
 
 If you would like 1:1 help with building confidence in your business: 

 >> Go to megzirger.com to learn more 
 >> Book a call: https://calendly.com/meg_z/1

SEASON 1 - EP. 03: 

* Time-saving tip* Listen to the episode at 1.2 - 1.5 speed
             [ I find comprehension to be compromised at faster speeds, but you know your listening speed. ]
 
 * Take action tip* Stop and jot down any notes as you are listening.

In this episode, we continue the Mini-series on Habits [ Eps. 01 - 03 ] 

Struggles with time, attention, and even self-management are actually just symptoms of the habits we have in these areas. (Habit is the root). 

A question to consider: Do you have the right habits in place to feel successful and good about the way things are going in these areas? 

[ PART I ] Top Habits for Entrepreneurs - "Core habit areas" 

Meg’s Top 5 Core habit areas 

1 - Sleep 

2- Water, nutrition and exercise 

3- Reviewing goals and objectives daily 

4- Learning 

5- Connecting 

Meg defines core habit areas as the pillars that hold up the rest of our habits and tend to be areas where we slip up easier. In other words, when one of these starts to slide everything else starts to go by the wayside and that these specific areas can be a bit of a challenge for you. 

These shift with different seasons or situations that we find ourselves in, so I suggest revisiting them every month or quarter. 

[ PART II ] Crafting habits that ACTUALLY stick 

1. Know your habit landscape >>  check out my habits workbook inventory to help you out with that available on megzirger.com 
2. Where do you want to go: What is your vision / goals?
3. Brainstorm behaviors / skills that will help you achieve your vision and goals? (Actually make the list!!!) 
4. Pick the ones that will be easy for you to do and will actually make a difference in achieving what you want to achieve. 
5. Find “homes” for the behaviors. (my habit workbook inventory will help you find homes) 
6. Make it feel goooood! 

Piggy-backing habits = Attaching your new behaviors (soon to be habits) to solid habits you already have that are strongly rooted. 

If you don’t tap into your reward circuitry (you aren’t receiving dopamine hits when you are engaging in your desired behavior) you can forget about that becoming a habit. 

Optional Homework: 

>> What are your 4-5 core habit areas? 

(core habit areas: the areas that hold everything else up / the ones that can be a challenge for you to uphold) 

>> Check out the steps for creating habits that actually stick and have fun trying to select some new habits with them. 

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*Note from Meg:

If you would like 1:1 help with building a set of habits that will help you kick ass in business and life let’s book a discovery call and see if you are a fit for my program habit master. 

>> Go to megzirger.com to learn more 
>> Book a call: https://calendly.com/meg_z/1

SEASON 1 - EP. 02: DISSECTING HABITS 

* Time-saving tip* Listen to the episode at 1.2 - 1.5 speed
            [ I find comprehension to be compromised at faster speeds, but you know your listening speed. ]

* Take action tip* Stop and jot down any notes as you are listening.

In this episode, we continue the Mini-series on Habits [ Eps. 01 - 03 ] 

What if I told you that your intuitive understanding of habits might actually be what is keeping you from crafting ones that actually stick long-term?

Lucky for you, in this mini-series, we are going to take a deep dive on habits and upgrade your understanding of these often oversimplified, yet very powerful little guys. 

 🔍 In this episode we will look at: 

• How habits are different from behavior and why that does for us 
• Where habits and behavior live in the brain
• A habits four main parts (so we can begin to spot habits in our own life) 
• What "hidden habits" are 

✍🏽 Some homework to work on your habit game after the episode: 

• Take two habits you engage in and run them through a habits 4 main parts. Choose one that serves you well and one that doesn't serve you well. 

🤓 Other things: 

>> 📲 Connect with me on IG @Megzirger  ( Social butterfly here, don't be shy 😉) 

>> 🔑Unlock my Habit Inventory workbook to uncover the habits you engage with ( including the hidden ones ) so that you can start building new ones @ megzirger.com

>>  🤓
 -- Check out my chapter on habits “Habit building for the “non-habit types” available for purchase at  https://superhumanplaybook.com/

-- Check out Atomic Habits by James Clear https://jamesclear.com/atomic-habits
(Not an affiliate, just spreading amazing knowledge)

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* Expanded show notes coming soon *

Behavior: conscious decisions that we make that primarily live in the pre-frontal cortex.

Pre-frontal cortex: Responsible for high-order thinking (executive functions) focusing making decisions,  planning, being creative, managing emotions 

>> https://en.wikipedia.org/wiki/Prefrontal_cortex

Habits: are automatic (or nearly automatic behaviors) which take place in the subconscious. Take up less energy and primarily live in the basal ganglia. When we repeat behaviors we strengthen neural pathways which allow the brain to amp down. 

>> https://en.wikipedia.org/wiki/Basal_ganglia

Habit Dissection (Based on James Clear's work) 

The problem phase: 

Cue — Something in your environment brings a problem to be solved to your attention 

Craving — Solve an issue or change an internal state 

The solution phase: 

Response — Something you engage in to satiate the craving 

Reward — The good feeling (and dopamine rush) you receive from engaging in the response

Habits are not inherently good or bad.  Good habits are habits that serve us in their place / time. Bad habits are ones that don't. 

SEASON 1 - Ep. 01 - HABITS 101 

* Time-saving tip* Listen to the episode at 1.2 - 1.5 speed
            [ I find comprehension to be compromised at faster speeds, but you know your listening speed. ]

* Take action tip* Stop and jot down any notes as you are listening.

In this episode, we start off the  Mini-series on Habits [ Eps. 01 - 03 ] 

What if I told you that your intuitive understanding of habits might actually be what is keeping you from crafting ones that actually stick long-term?

Lucky for you, in this mini-series, we are going to take a deep dive on habits and upgrade your understanding of these often oversimplified, yet very powerful little guys. 

 🔍 In this episode we will look at: 

• Why an in-depth understanding of habits is ridiculously logical and worth your time 
• What habits really are (clearing up misconceptions) 
• How habits can be incredibly beneficial for us and be our “magic wand” in creating outcomes 
• What the “compounding effect” of habits are

✍🏽 A question to begin journalling on after episode:

• Knowing what you know about habits, how might habits help you in building the outcomes that you want to build?

[ In journaling and brainstorming I like to encourage my clients to visit questions more than once and each time write everything that comes to mind. There is no right or wrong and even if you feel that what you are writing is not exactly on point getting everything out is incredibly helpful. Ultimately, our goal is to get your subconscious (beliefs and ideas you are unaware of) on paper. That can only happen when relaxed and letting yourself answer "what else?". ]

>> 📲 Connect with me on IG @Megzirger  ( Social butterfly here, don't be shy 😉) 

>> 🔑Unlock my Habit Inventory workbook to uncover the habits you engage with ( including the hidden ones ) so that you can start building new ones @ megzirger.com

>>  🤓Check out my chapter on habits “Habit building for the “non-habit types” available for purchase at  https://superhumanplaybook.com/

--------------------------------------

* Expanded show notes coming soon *

We trust solutions from experts because they have IN-DEPTH understandings of the situation at hand.

So, why would we try to improve things when we have a superficial understanding?

My invitation to you: Upgrade your understandings so YOU can be the expert.

Habits make up about 40-45% of our day and they deserve our attention!

Definition of Habit (According to Merrium-Webster): https://www.merriam-webster.com/dictionary/habit

In a nut-shell:

Habit: A reflex (or nearly)
Behavior: Something you have to make a conscious effort to engage in

The goal with habits: Get rid of the reflexes that serve you and

The beauty of habit: You don't have to rely on motivation or willpower. Things just happen. 

Motivation and willpower work well when they are at their peak, but when chaos comes in, we are more tired, etc. they can drop off. 

Habits withstand crazy / chaos. So . . . if your "habit" keeps falling off, it is likely not a habit yet. 

Just about ANYTHING can be made automatic through habit. 

Habits compound into greater outcomes (either positive or negative) and spill out into other areas of our life. 

In this podcast, I will be doing my best to help you become more resourceful and learn to become a master of your mindset and inner foundations that are KEY to your success in business and life. 

If you are an entrepreneur who knows that YOU are the major asset to your business and are looking to grow both while keeping things fun … well, you’ve come to the right place. 

I’m your host, Meg Zirger, an energetic nerd who is obsessed with optimizing all things, learning, and having FUN! 

And what I’ve learned in my business endeavors (mess-ups included) and through coaching others is that you don’t create a successful business you absolutely love by running after things fiercely implementing business strategy after business strategy.

You do so by growing your business from the inside out. By transforming YOU the person that makes your business tick: YOU! 

So, here it is my mission to help you navigate the ups and downs of life and business, to become a master of self-awareness and management and ultimately to grow your business and EVOLVE into a greater human. 

You can expect me to take a deep dive on topics and provide you with action steps you can take as well as journaling prompts to step into self - awareness.