Wake Your Dream

By Annaliese SeabornSociety & Culture Health & Fitness Mental Health Education Self-Improvement Relationships

Wake Your Dream episodes

September 04, 2024 58 - Handling Procrastination
IN THIS EPISODE:
Annaliese and Alan explore the common reasons we procrastinate and share actionable strategies to help us follow through on our commitments more consistently. Annaliese emphasizes the value of becoming aware of our personal procrastination patterns, recognizing why we avoid tasks, and reminding ourselves that we have what we need to take action and stop procrastinating.
YOU'LL HEAR ABOUT:
- Procrastination is a stress coping reflex that encourages avoiding action instead of moving forward.
- How fear and feelings of inadequacy can trigger procrastination. Where might this be the reason behind your delays and what support you need to overcome it?
- Procrastination might be driven by convenience, and a sense of unfairness or laziness, with thoughts that waiting for more motivation or a better mood will make things easier. Where might this be holding you back and what do you need more than just comfort or convenience in these areas?
- Perfectionism and comparison can lead to procrastination, making you feel like others have figured out the “right” way while you haven’t. Where does this mindset shows up for you? What accessible, realistic standards can you set that would work best for your situation?
- The importance of taking action to move forward. Recognize why it matters so much to you to follow through on certain tasks.
HANDLING PROCRASTINATION DIFFERENTLY:
- Notice what actions you’re avoiding. Ask yourself:
- Why is procrastination telling me to avoid this?
- What am I worried will happen if I take action?
- What cost do I fear? Are these assumptions valid?
- Identify why this task, project, or goal is still on your mind:
- What’s the deeper reason for wanting to follow through?
- Why is this task important to me?
- What simple forward actions could I begin with?
- Choose one simple, accessible action you can take to start moving forward:
- Break the task into smaller steps (e.g., four steps).
- Set a short timeframe for starting (e.g., only 15 minutes).
- Remind yourself of your “why” and how accomplishing this will make you feel.
FEELINGS ASSOCIATED WITH PROCRASTINATION vs FOLLOWING THROUGH:
- Procrastination: Avoiding, weighed down, guilty, pressure, anxiety, overwhelm
- Following Through: Satisfaction, lightness, peace, resolution, relief
FREE DISCOVERY COACHING CHAT:
- Experience 1 hour of personal coaching with Annaliese! Visit www.linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat and get tips to make real changes in your life.

Listen in today for more encouragement in how you handle your own procrastination patterns, and help yourself move forward more intentionally!
31 min
August 28, 2024 57 - How Do You Navigate Fear?
In this episode, Annaliese and Alan dive into why we experience fear and how our responses to it shape our lives. Annaliese sheds light on the purpose of fear, what it shows us, and how tackling fear's “what if” questions with more curiosity and confidence empowers us to navigate challenges more effectively.
YOU'LL HEAR ABOUT:
- The importance of noticing your own fear triggers. Whether it’s facing a serious conversation or trying your new riding lawnmower, recognizing what triggers fear in you helps you identify the areas you care about most and where you need a supportive plan.
- How to tackle those nagging “what if” questions by asking yourself, “What do I think is at stake here? Why does this matter to me? How can I support myself if the worst happens?” By answering with your own thoughtful, supportive responses, you can better meet your needs.
- How fear limits your decision-making by restricting your ability to move forward and making you feel isolated. When you navigate fear differently, you'll find you can balance your thoughts as you remind yourself of past positive outcomes, your capabilities, and your adaptability during tough times.
YOUR FREE COACHING CALL:
- Experience coaching with Annaliese! Visit www.linktree.com/coachannaliese to schedule your FREE 1-hour Discovery Chat and gain practical tips from Annaliese to create real change in your own life.

Listen in today to give yourself some more support when it comes to your own fear patterns, and see how to pursue your life more the ways you want!
29 min
August 21, 2024 56 - Trade-offs And Choices: How To Live From Your Values
In this episode, Annaliese and Alan dive into how to live a more fulfilled life by aligning your choices with what you truly value, rather than just sticking to what’s familiar. Annaliese emphasizes the importance of pausing to reflect on your routine decisions, helping you identify which choices drain you and which ones help you thrive.
You'll Hear About:
- Life is full of tradeoffs. What are your “normal” choices, and are you okay with the costs? Start basing your decisions on what brings satisfaction, not just convenience. Are you giving yourself room to experiment with new choices?
- Your time, money, attention, and energy are mostly within your control. What are you exchanging them for each day? What do you want to feel more of in your life? Do you find you're actively seeking the peace you want?
- Embrace the reality of your limitations while recognizing the abundance of choices available to you. Accepting this balance allows you to focus on what you can control, approach your limitations constructively, and make empowered decisions.
FREE COACHING CALL WITH ANNALIESE:
- Experience personal coaching with Annaliese! Visit linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat and gain practical tips on the real changes you want to create in your life.

Listen in for fresh perspective on your "normal", and practical ways to keep creating the life you want!
27 min
August 14, 2024 55 - The Power Of Choosing Your Thoughts
**In This Episode:**
Annaliese and Alan delve into how your thoughts can either propel you forward or hold you back. Discover the power of taking intentional control over your mindset to make a more significant impact in your life.
**You'll Hear About:**
- **Differentiating Thoughts:** Learn to distinguish between automatic, emotion-driven thoughts and those you consciously choose based on your true beliefs and aspirations.
- **Mastering Doubts and Fears:** Understand how recognizing doubts, frustrations, and fears as unintentional thoughts gives you the power to interrupt them and decide your response.
- **Evaluating Core Beliefs:** Explore the importance of self-awareness in assessing whether your core beliefs serve your desired lifestyle or if it's time to cultivate new, empowering convictions.
**Free Coaching Call:**
Experience coaching firsthand with Annaliese! Visit [www.linktree.com/coachannaliese](http://www.linktree.com/coachannaliese) to schedule your FREE 1-hour Discovery Chat. Share your story and gain actionable tips to enact real change in your life.
HOW TO CHOOSE YOUR THOUGHTS:
1. Notice when unhelpful thoughts like, "This won't work" or "I will fail", come up in you.
2. Remind yourself you're in charge. This shows you your choice to interrupt the thought. (picturing a big red stop sign can help you interrupt)
3. Meet the thought with safety and confidence. Acknowledge your fleeting, negative thought with understanding. Respond to them with the positive perspective you want to act from, like "I can try" or "I'm capable."
4. Repeat this process with negative thoughts in order to build your confidence of being in charge. Tell yourself you're willing to consistently interrupt old thoughts, introduce new ones, and act as if they're true.

Listen in today for more practical mindset helpers as you work on your thought life from an "in charge" perspective!
33 min
August 07, 2024 54 - What It Takes To Grow
In this episode, Annaliese and Alan dive into the practical side of personal growth. They share real-life examples of daily efforts and the tangible steps that lead to meaningful change.
YOU'LL HEAR ABOUT:
- Personal growth requires conscious, intentional steps and different actions. Shifting your focus helps you spot opportunities for change and encourages a growth mindset.
- Growth means doing things differently than you've been doing them. This involves you making intentional tweaks starting here and now, not waiting for perfect circumstances or more motivation. Regular self-check-ins and adjustments to your schedule and your daily to-do lists can support you as you pursue your new direction and identity.
- Reflecting for yourself on what growth means you would do differently: Are you shifting your focus? Are you making new decisions throughout your day? Are you picking new priorities and new ways to spend your time?
- Setting realistic and helpful growth standards is crucial. Moving away from all-or-nothing or perfectionism can greatly enhance your growth process.
FREE COACHING CHAT:
-Experience coaching with Annaliese! Schedule your FREE, 1-hour Discovery Chat with Annaliese at www.linktree.com/coachannaliese. Share your story, get clear on the results you want, and get practical tips to support your real changes.
STEPS TO PRACTICE GROWTH:
1. Notice what mindset you're starting out with. Is it open and curious, or narrow and pressured? Choose a mindset that supports you trying new things and growing in a new direction.
2. Focus on what it will take to practice over time, not just achieve outcomes. Growth is a process, so create a positive thought and feeling environment for yourself as you go along.
3. Set goals that matter to you, not ones you feel you "should" pursue. This is a natural motivator, and helps increase your follow-through and satisfaction along the way.
4. Celebrate every step as you go in your new direction. True growth happens as you become more authentically you, and this journey is filled with valuable moments that you're choosing with every Yes you say.

Listen in today for some examples of how Alan and I each experience growth and what practical steps and mindset shifts you can start making today to pursue your own!
25 min
July 31, 2024 53 - How Self-Awareness Transforms Your Growth
Annaliese and Alan discuss how gaining more self-awareness can significantly improve your results on your growth journey. Annaliese highlights the importance of understanding your own experiences and motivations to better identify obstacles and find true support for your growth.
You'll Hear About:
- The difference between improvement and growth. Are you focusing on performance, or seeking healthier ways to be yourself? Are you aiming for more achievements, or more maturity?
- True growth is when you build skills, perspectives, and new beliefs. Knowing more about who you are makes your own growth process more effective.
- Understanding your personality helps you handle your inner world better. Recognizing how your thoughts and actions might be blocking your growth enables you to make positive changes and support yourself better.
Free Coaching Call:
Experience coaching with Annaliese! Visit www.linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat. Share results you want and gain valuable tips from Annaliese for making those real changes in your life.
Use Your Self-Awareness to Grow:
1. Face the internal challenges you've been avoiding.
2. Identify areas or situations where your awareness can foster growth.
3. Make two decisions today based on self-awareness and act in alignment with who you aspire to be. This is the essence of real growth!
Tune in to learn how self-awareness actually transforms your growth journey and leads to lasting, meaningful changes.
37 min
July 24, 2024 52 - Why We Look For Answers
In this episode, Annaliese and Alan explore why we tend to go into "answer mode" when we go through challenges in relationships, personal life, failures, goals, and uncertainties. Annaliese explores how to shift unhelpful ways we think about answers and control, and use our energy more effectively to achieve true satisfaction and security when life is unpredictable.
You'll Hear About:
-The Pitfalls of Answer-Seeking:
Constantly seeking answers can lead to you feeling ineffective or hurt in life's experiences. Notice how living in "answer mode" isn't helping you handle your life and experiences confidently or satisfyingly.
-Redefining Life's Purpose:
Expecting life to always feel or be "good" makes us view uncomfortable emotions as problems to solve. Instead, we benefit more from seeing life as a journey needing direction rather than a problem needing concrete answers. Feelings are not made to be fixed but felt, giving us information that helps us choose a better direction.
-Leveraging Negative Feelings:
Use uncomfortable emotions to identify where you’re seeking answers or control. Let go of the need for answers and stay open to new directions.
Resources:
- Experience coaching with Annaliese! Visit www.linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat. Share your story with Annaliese and gain her valuable coaching tips for your real-life changes.
How To Practice Letting Go of Answer Mode:
-Recognize Your Cue Feelings:
Notice when you feel pressure, overwhelm, or anxiety.
-Physical Release:
Clench your fists, then gently open your hands, repeating this to sense yourself letting go of "needing" answers.
-Helpful Thoughts:
Repeat to yourself, “Let go. Just for now.”
-Reflective Questions:
Ask yourself, “What question am I trying to answer?”, “What answer am I looking for?”, and “What would make me trust this answer? Why?”
-Shift to Curiosity:
Embrace curiosity over desperation. Instead of seeking answers, create space to recognize what you already know and bring to the table.

Listen today to be able to catch "answer mode" more when you're in it, and make your experience with life's ups and down much more satisfying.
29 min
July 17, 2024 51 - Is Self-Care Selfish?
In this episode, Annaliese and Alan dive into the common misconception that self-care is selfish. They unpack how to differentiate between selfishness and genuine self-care, encouraging you to redefine your standards and give yourself permission to care for your well-being.
You’ll Hear About:
-Exploring "Selfish": Discover what "selfish" means to you and how this current perception influences how you treat others and yourself. By understanding your own definition, you can approach self-care more openly and freely.
-Recognizing Avoidance: Identify what you're avoiding out of guilt or pressure when it comes to self-care. Do you agree you "should" avoid these choices? Consider if you would support a friend making the same choices for their own well-being.
-Handling Pushback: Expect that some people won't understand your self-care choices. Learn to own your reasons for these choices, and consider if you'd encourage others to make similar choices for their well-being.
RESOURCES:
Free Coaching Call with Annaliese:
Experience a free, 1-hour Discovery Chat with Annaliese. Visit http://linktree.com/coachannaliese to schedule with Annaliese and gain her helpful tips for your real life changes.

Redefine Selfishness:
1. Notice your current thoughts and actions labeled as "selfish." Do you agree that they're truly selfish?
2. Identify any double standards you hold (are you giving yourself access to the care you would treat others?).
3. Create a new, clear definition of selfishness for yourself that aligns with your values and allows you to practice healthy self-care.

Establish a New Self-Care Standard:
1. Assess your current beliefs about self-care to see if they're helping you or holding you back from supporting your needs better.
2. Develop a definition of self-care that truly supports you getting your needs met.
3. Implement a "no double standards" rule. Be aware that you're treating yourself as kindly as you would treat others.
4. Clarify what you value and how you would handle your relationships in an unselfish way. This helps you better communicate and manage your self-care choices and let go of unnecessary guilt.

Listen in today to understand better what you think about selfishness so you can take charge of your thoughts and give yourself access to the self-care practices you want and need!
33 min
July 10, 2024 50 - Deciding What's "Enough"
Annaliese and Alan talk about the idea of being satisfied and genuinely feeling like you’ve done “enough” in your life. Annaliese highlights the challenge and importance of giving yourself permission to let go of perfectionism and shows how to decide your efforts are sufficient.
You’ll Hear About:
- Identifying your own experience with not feeling satisfied or feeling like what you’ve done isn’t enough. See more reasons why you feel that way instead of just thinking you're not measuring up.
- Noticing when you’re measuring “enough” by things you can’t control. Holding an unattainable, non-specific standard for yourself means you’ll never reach it!
- Decide and choose more of what you actually want to shoot for and understand better why accomplishing something is important to you. This helps you create more satisfaction for yourself. Measuring what’s truly significant to you stops you from holding joy and authenticity at arm’s length and starts helping you accept your efforts.
Resources:
- Want to experience coaching with Annaliese? Visit www.linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat. Share your story and results you want with Annaliese and learn coaching tips to make real, effective changes in your life.
STEPS TO DECIDE WHAT’S ENOUGH:
1. Notice and own what you already know and what you’re bringing to the table to start a task or pursuit. This builds more trust and confidence in yourself.
2. Focus your attention on you instead of others or outside circumstances. Notice how you’re actually choosing to use your time and effort. Decide what you want to put into the pursuit/task that would make you feel proud of your efforts.
3. Instead of measuring "enough" based on outcome or others’ responses, measure your time use, your level of thoughtfulness, and the level of discipline and dedication you brought to the task.
4. Choose to celebrate feeling complete in how you approached and worked on the task.

Listen in today to get some practical ways to see how to approach things you want to achieve in your life in a way more effective way for you!
26 min
July 03, 2024 49 - Your Own Version Of Self-Care
Annaliese and Alan explore the concept of self-care, which often feels like a buzzword and inaccessible. They discuss practical ways to think about and use self-care more in your daily life, making it truly beneficial and not just another task to strive at. Annaliese emphasizes the importance of giving yourself permission to enjoy small self-care steps daily, fostering a sense of support and joy.
You’ll Hear About:
- Making self-care decisions that genuinely benefit you, without making it another chore.
- Identifying what you need more of in your day to pick small, supportive self-care steps that feel right to you.
- Recognizing limiting, unhelpful thoughts of selfishness or guilt that prevent you from picking self-care. Reflect on where you might be neglecting your own needs.
- Understanding that your joy in life is as important as your healing. In a world where we can't control much, intentional self-care helps you build trust and consistency with yourself, providing access to both joy and healing.
Resources:
- Experience coaching with Annaliese! Visit www.linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat. Share your story with her and get practical tips for real change.
-EVALUATE YOUR SELF-CARE:
-Is it truly working for your good, or just a workaround? Are you dedicating time and energy to your real needs? Does your self-care bring you joy and healing?
-SELF-CARE MAKES YOU FEEL: safe, seen, supported, stabilizing, healing, connected, and cared-for.
-SELF-CARE DOES NOT MAKE YOU FEEL: distracted, numb, disconnected, escaping, avoiding, or hacking.
Listen in to discover actionable self-care strategies that prioritize your well-being your way!
29 min

About Wake Your Dream

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Join Annaliese Seaborn, Certified Professional Life Coach, on this bi-weekly podcast as she talks with her husband Alan about growth, how your brain works, and how to make shifts in your thoughts and…

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Wake Your Dream

Wake Your Dream episodes

About Wake Your Dream