Do you wake up feeling the weight of 2025 already? Does life feel like Groundhog Day, with the same routines and frustrations repeating no matter your good intentions? If you’re craving relief and want to break the cycle, this episode is for you. Together, we’ll explore practical strategies to help you create real change and bring much-needed relief into your life.

In this episode, I share four transformative strategies to help you stop the pressure cycle and create lasting relief. From learning to “burn the boats” and let go of old habits to embracing the pendulum swing of trying new approaches, these strategies will help you redefine your relationships, habits, and mindset. You’ll hear stories of clients who found unexpected freedom and joy by applying these tools and how you can, too. This episode is all about creating a new baseline for your life—one that feels authentic and sustainable.

What you will learn in this episode:

• The importance of letting go of old patterns and “burning the boats” to create change
• How to use the pendulum swing of experimentation to find what truly works for you
• The power of creating a new baseline and questioning long-held expectations

This episode is packed with actionable insights to help you step into 2025 with clarity and confidence. Let’s make relief your new reality!

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Do you ever feel stuck in habits or patterns that aren’t helping you reach your goals? Have you been holding onto things simply because you think quitting isn’t an option? If so, this episode will help you see quitting in a whole new light. I’m sharing how strategically letting go of what no longer serves you can create the space and energy you need to thrive in 2025.

In this episode, I dive into why quitting isn’t about failure—it’s about freedom. I share personal stories, including how I’ve embraced boldness and simplicity to grow my coaching business. You’ll also hear an inspiring client success story about how quitting old patterns transformed her relationship. This episode is all about helping you make intentional choices to let go of what’s holding you back and focus on creating a life you truly love.

What You Will Learn in This Episode:

• Why quitting the right habits or mindsets can lead to greater progress and clarity.
• How to embrace boldness and simplicity to create lasting change in 2025.
• An inspiring example of how quitting control can improve relationships and personal growth.

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Are you feeling stressed about setting goals for the New Year? Does the thought of goal-setting make you cringe because you haven’t done well with them in the past? If so, you’re not alone. In this episode, we’re diving into a new way to approach goals that feels achievable and empowering—no shrinking or shuddering required. I’ll show you how to create goals that inspire you to grow and succeed without unnecessary pressure.

In this episode, I share the difference between clean and dirty goals, concepts I’ve learned and applied to my own life and teaching. Clean goals are clear, motivating, and transformational, while dirty goals can leave you feeling stuck or pressured. You’ll also learn how to reverse-engineer your own successes and uncover why some past goals fell short. Plus, I share an inspiring win from a client who used these strategies to achieve an ambitious quilting goal.

What you will learn in this episode:

• The seven characteristics of a clean goal and why they’re essential for success
• How to identify and avoid dirty goals that create unnecessary pressure
• A simple reverse-engineering exercise to understand your goal-setting habits and make lasting changes

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Do you find yourself struggling to feel joy, even when you look around and see everything you have? If you’ve ever wondered why it’s so hard to feel joyful in the everyday moments of life, this episode is for you. Join me as we explore what joy really means, why it sometimes feels elusive, and how to embrace it more intentionally.

In this episode, I share heartwarming wins from my clients and practical tools to help you discover and cultivate more joy in your life. We’ll redefine joy, uncover how your brain influences what you notice, and explore ways to record and measure joy to create a more balanced and fulfilling life. Whether it’s through reframing your thoughts, anchoring your experiences, or measuring progress, these strategies will help you live more intentionally and with purpose.

What you will learn in this episode:

• How to define joy in a way that resonates with you and fits your life
• Tools to intentionally seek, record, and amplify moments of joy
• Strategies for embracing both positive and negative emotions to create a balanced and fulfilling life

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Do you worry about planning for the New Year, feeling nervous and unsure about how to make it your best year yet? Maybe self-doubt creeps in, and you’re not confident about creating the changes you truly want. The good news is that, just like a blank sheet of paper, the new year is a blank slate. In this episode, I’m sharing practical, doable strategies to help you step into 2025 with clarity and confidence.

In this episode, I walk you through a simple yet transformative exercise to plan your ideal year. You’ll learn how to collect data about your current routines, envision your dream day, and identify the shifts needed to create the life you desire. With insights from my coaching experience and tools like the time capture strategy, I’ll show you how to take control of your year without feeling overwhelmed. Let’s build a year that truly reflects your goals, values, and joy.

What you will learn in this episode:

• How to use the "time capture" exercise to assess your current habits
• Steps to design your ideal day and align it with your best self
• Practical strategies to break old patterns and create lasting change in 2025

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Do you worry about gaining the same 10 or 15 pounds every holiday season? Maybe it feels inevitable with all the parties, treats, and indulgences that come with the festive season. What if you could approach holiday eating differently this year—without guilt or stress—while still enjoying the foods you love? In this episode, I’ll share practical strategies to help you navigate holiday eating with intention, so you can enjoy the season without sacrificing your health or peace of mind.

In this episode, I discuss why holiday weight gain feels so common and how to address it with simple, actionable strategies. From planning your indulgences to building awareness around transitions and overwhelm, I break down effective techniques to help you stay mindful and avoid the traps of holiday overindulgence. You’ll also learn how to deepen your relationship with yourself by being intentional with your choices and creating traditions that align with what truly brings you joy.

What you will learn in this episode:

• How to strategically plan your "joy eats" without guilt or overeating
• The importance of transitions and self-awareness during the holidays
• Ways to strengthen your relationship with yourself through mindful holiday traditions

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Have you ever wondered why our ancestors celebrated Thanksgiving and how gratitude can transform your mental, physical, and emotional well-being? This episode dives into the deep history of Thanksgiving and its ties to gratitude practices that have stood the test of time. Drawing on both historical traditions and modern scientific research, I explore why gratitude is more than just a feel-good practice—it’s a proven way to improve overall well-being.

In this episode, I’ll share insights on why gratitude plays such a powerful role in our lives, the science behind its benefits, and how to start cultivating it for yourself. I’ll also take you behind the scenes into my personal and client experiences, showcasing how gratitude can help build stronger relationships, improve emotional health, and even aid in weight loss. Plus, you’ll get a glimpse into the fascinating history of Thanksgiving and the universal truths that connect us all.

What you will learn in this episode:

• How gratitude impacts mental, physical, and emotional health according to scientific studies.
• The historical roots of Thanksgiving and its connection to gratitude traditions across cultures.
• Practical ways to incorporate gratitude into your daily life for lasting transformation.

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Do you ever feel like you're using coaching tools in a way that actually makes things harder? Many of us, myself included, can fall into the trap of using coaching methods or personal growth strategies with the wrong mindset, turning them into sources of stress and pressure instead of empowerment. In this episode, I dive deep into how life coaching tools can sometimes become a weapon when misused—leading to feelings of failure, frustration, and burnout. Just like a hammer can be a powerful tool or a destructive weapon depending on how it’s used, the same goes for the coaching tools we implement in our lives.

In this episode, I’m going to share why you might be inadvertently sabotaging your own success with coaching tools and how to shift your perspective. I also share personal stories and real-life examples, including a client story about body image, weight loss, and the pressure we place on ourselves. By examining how pressure impacts our mindset and behavior, I’ll show you how to free yourself from unhealthy expectations and create space for true self-compassion. Whether you're struggling with goals, weight loss, or just feeling stuck, this episode will give you actionable insights to shift your approach.

What you will learn in this episode:

• How to avoid using life coaching tools as a weapon and instead use them as empowering tools for growth.
• The importance of differentiating between needs and wants, and why understanding this can relieve unnecessary pressure.
• How to practice self-compassion and take the pressure off, so you can achieve your goals with a healthier mindset.

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Have you ever felt that the holiday season brings as much stress as it does joy? With so many expectations and traditions, it’s easy to feel overwhelmed, wishing you could enjoy Christmas on your own terms without the pressure. If the thought of holiday preparations makes you anxious, this episode is for you. I’m Dara Thomason, and today, we’re exploring how to create a holiday season that feels meaningful and stress-free.

In this episode, I walk you through how to kick holiday stress to the curb, using powerful insights from neuroscience and personal experiences. Together, we’ll reflect on how to adjust your holiday habits to feel more joy and less pressure. You’ll learn practical tools to help you plan ahead, edit traditions that no longer serve you, and visualize a holiday season that leaves you feeling connected and fulfilled. It’s all about crafting a Christmas that brings peace instead of chaos!

What you will learn in this episode:

• How to reframe your holiday traditions to align with what truly brings you joy
• Ways to set clear emotional goals for Christmas to keep stress at bay
• Simple visualization techniques to prepare for a peaceful and enjoyable holiday

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Resources:

• Emotion Wheel: https://positivepsychology.com/emotion-wheel/
• The Happiness Project: https://gretchenrubin.com/books/the-happiness-project/
• Michael Phelps - The Journey: https://www.youtube.com/watch?v=p-mZhvxeK_k
• Science of Visualization: https://www.neurovine.ai/blog/the-science-of-visualization-can-imagining-your-goals-make-you-more-likely-to-accomplish-them

Do you ever feel stuck in your weight loss journey, frustrated by those seemingly endless plateaus? Have you reached a point where the scale just won't budge, leaving you questioning if all your efforts are even worth it? This episode is here to remind you that plateaus aren’t a setback—they’re a powerful place to pause, reflect, and build stability in your progress. Whether you're focused on weight loss or any other area in life where you're hitting resistance, it's time to reframe these "stuck" moments as opportunities for growth.

In this episode, I dive deep into the concept of plateaus and why they’re not the enemy many people think they are. Using real stories from my clients and my own experiences, I unpack how these stages of stability are essential for sustainable progress. Together, we’ll look at how weight plateaus mirror other areas in life, like career or personal goals, where we often feel pressured to keep pushing forward without stopping to appreciate the progress we’ve made. I share valuable insights on shifting your perspective around plateaus to recognize them as essential steps in your journey, allowing your body and mind to fully acclimate before moving forward.

What you will learn in this episode:

• How to reframe plateaus as moments of stability and growth, not failure
• Why understanding your "why" for weight loss or any goal makes all the difference
• Practical strategies to stay motivated and aligned with your goals without falling into self-sabotage

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