Salutations my amazing listeners!

Hopefully my US listeners have been able to stay warm during this week of record cold temperatures.

This week we are continuing my holistic series on Perfectionism with a discussion around what is known as “Socially Prescribed Perfectionism.”

Essentially, somewhere someone has told us that we must do a certain thing in a certain way by a certain time in order to be successful.

One of the most common examples that many of us are familiar with, is “You need to go to college!” or “You need to get good grades.”

Or perhaps it’s a colleague trying to give seemingly well-meaning advice like “Oh you need to look like this to be professional” or “You should be the first one here in the morning and the last to leave at night.”

Whatever it might be, it is these standards imposed on us by the outside world and society that often creep up into our thoughts at the back of our minds and cause us to feel like our effort will never be enough.

Often the standards or assumptions that our brain use to fuel these thoughts can change frequently making it even more difficult to overcome.

And it doesn’t matter how successful you might be, if you don’t confront and fix the core fault in the thought, these feelings of perfectionism will continue to haunt you.

This is one of the most frequent concerns that clients bring to me to try to overcome.

Thankfully there are proven methods of challenging and changing these channels of thought that allow you to regain the narrative in your brain.

I can’t wait to share this with you today.

Keep your growth on track with today's episode:

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Hello again to my amazing listeners!

It’s the beginning of the year and we all know what that means for many of us…

We have set big sometimes scary goals.

Maybe it’s a big weight loss goal or health related goal.

Or it could be related to some personal learning like speaking a new language or completing a certification.

Perhaps it is a career-oriented goal- you want to increase your business revenue or work toward a big promotion.

Whatever it is, we have set a goal and January 1st rolls around and we dive in HARD.

We focus lots of mental and physical energy on trying to hit that target or outcome.

For a week…. two weeks…. three weeks…maybe even the full month of January.

And then something happens and we fall off the wagon.

Maybe we have a training injury that keeps us from working out for a few days.

Or we get sick and can’t work for a few days or can’t do our lesson or whatever it may be.

We start to think we are falling behind on our goal…these feelings then start causing us stress.

And that stress activates the self-sabotage part of our brain.

Remember the brain is lazy and generally speaking, fears anytime we change our routine or our environment.

But fear not! I’ve got you covered!

Today we are going to cover several ways to manage your brain & ensure long term success with your goals.

Keep on track with your goals on today's episode:

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Happy New Year Everyone!

I am welcoming you to 2024 with an amazing interview with true renaissance woman, Adrienne Evatt.

Adrienne is a chef, author, business coach, former Fortune 5 executive and the proud owner of Urban Dreamer Farm & Vineyard.

If I had to pick a theme for today’s interview, it would be summed up most succinctly by this quote from the episode:

“Our opinions of ourselves are sometimes surrounded by our thoughts of what others think or our thoughts of other’s thoughts.”

When you have people that believe in you and you internalize that belief, truly nothing can stop you from reaching your goals.

We will dive into Adrienne’s amazing story to explore the power of thoughts and the benefits of positive reinforcement.

We discuss the power of core beliefs to overcome challenges and limitations.

Now don’t get me wrong, we aren’t sugar-coating the hard work that needs to go with the power of that positive thought.

We talk about working days and nights in order to save money for schooling at a school that literally said “you don’t belong.”

We talk about low points and feelings of failing.

But through it all, the power of your brain to focus on the evidence of the positive and reinforce that evidence would shine through again and again.

So come on a journey of positive belief through grade school, college, corporate America and all the way now to baking and farming.

Bring in the New Year with today's chat about:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Hello to all of my lovely listeners!

In reviewing the Spotify wrap up for 2023 for my podcast, I noticed certain trends for which topics tended to be my most popular episodes.

One of those topics that was listened to at a much higher rate than many others was that of “Perfectionism.”

So, today’s episode will launch a bit of a mini-series of episodes about perfectionism and how this tendency intersects with other facets of our lives.

And in honor of the new year, I decided to start with discussing how perfectionism impacts goal setting and keeping.

Perfectionism really manifests in that feeling of “I’m not good enough, I’m failing and I just can’t do it.”

Often this feeling is rooted in an external source of feedback or a socialized expectation.

Now given that, it’s really easy to see how this feeling manifests in our goal setting.

After all, when we set goals, we are recognizing something in ourselves that we want to change or improve.

If those goals are imposed by an external source of expectations, then it is not going to be contextualized to your personal situation.

What it comes down to is we need to look at our OWN past and growth and hold ourselves accountable to our frame of reference.

Wanting the body of a super model whose full time job is working out and has a personalized chef & nutrition coach is likely not a reasonable frame of reference if you have to hold down a 9-5 office job and have had 3 kids.

Lamenting you are not a billionaire business owner is likely not a reasonable frame of reference if you didn’t grow up with the social network of wealthy parents.

So today we are going to talk about reframing your goal setting to ensure that your perfectionism does not stand in the way of your progress.

Keep on track with your goals on today's episode:

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Merry Christmas and Happy Holidays to all of my amazing listeners.

I am here with a simple message of peace for all of you.

It is ok to JUST be ok.

Don't let the "Shoulds" of the world tell you what you are.

You are allowed to just be.

And that's ok.

This is my final episode of 2023.

Thank you all so much for being here- truly.

If you want to supercharge your 2024, please set up a time where we can talk. Click ⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to sign up for a call to discuss moving your life forward now and stop waiting to live your best life.

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Can you believe we are already halfway through December?

It’s that time of year.

Almost all of us are doing it…

No, I am not talking about shopping or overdosing on holiday treats but yeah….we are all probably doing that too.

Many of us are looking at our 2023 and planning our 2024.

Maybe it’s a personal goal.

Perhaps you want to commit to a better sleep routine or it could be a more consistent exercise schedule.

It also could be a professional or career-oriented goal.

Maybe you are eyeballing the corporate ladder or you want to move from a six-figure small business to a multiple six-figure or even seven figure business.

Whatever that goal might be, I often times see people put this immense pressure on themselves with these extremely heavy goals.

These huge “scary” goals as we often hear them can quickly lead to burnout if they aren’t managed properly.

I want to share with you today something that should help with that.

It’s a formula that I have created to help you keep on track with your goals without leading to burnout.

The formula is a 3-letter acronym called CPR.

Now I know what you are thinking, “Julie- CPR stands for Cardio Pulmonary Resuscitation. What does that have to do with a brain coaching podcast?”

And you are right, I am not about to tell you how to save someone who is having a cardiac event.

But what I am about to tell you is how spending 10 minutes a day using this formula can, in a very real way, assist in saving you from burnout.

What are you waiting for? Go listen to the podcast my friend!

Today we talk about:

Before we conclude today’s episode, I just want to take a moment to say there is a lot of uncertainty in the world at the moment. In my 20 years as a clinician and 10 years as a business owner, I have helped hundreds of clients either move their professional career forward or improve the profitability of their business by 6 & 7 figures. If you are ready to make your business rock solid or take your career to the next level in 2024, this is your wake-up call to take action. I am offering an early Christmas package where we work together to get laser focused on your career and/or business strategy. As a bonus for any who sign up before December 15, you will get an additional VIP session which can be used in several ways. Click ⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to sign up for a call to discuss moving your life forward now and stop waiting to live your best life.

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Happy December to my amazing listeners!

Another amazing Tuesday is here and it’s time for another important topic in protecting your emotional energy.

Do you have a friend or maybe family member where EVERYTHING that happens to them is just a little more than you?

Doesn’t matter if it’s a good or bad situation, if you share something that happens, they have had something similar happen on a grander scale.

Or perhaps you have had a boss where no matter how well your ideas are thought out, their idea is better for no other conceivable reason than you thought of it.

It might even get to the point where you start talking around the idea in the hopes that your boss things it’s their idea JUST so that you can get it done.

Both of these are examples of having to deal with Narcissism.

Regardless, in some way, we have all encountered and know the type.

The person where it all needs to revolve around them.

They need to have the best stories; the best ideas and they constantly hunger for attention.

Sometimes someone is a true narcissist and sometimes they just exhibit narcissistic tendencies.

Sometimes we might have a bad day which cause us to think “Am I a narcissist?” (Hint if you are self-aware enough to ask the question, you probably are not.)

So given that this topic of Narcissism came up in last weeks episode on Gaslighting, I thought it might be helpful to take a deeper dive.

So, sit tight and strap in for another episode of “What the hell is my brain doing?”

This episode we cover:

Before we conclude today’s episode, I just want to take a moment to say there is a lot of uncertainty in the world at the moment. In my 20 years as a clinician and 10 years as a business owner, I have helped hundreds of clients either move their professional career forward or improve the profitability of their business by 6 & 7 figures. If you are ready to make your business rock solid or take your career to the next level in 2024, this is your wake-up call to take action. I am offering an early Christmas package where we work together to get laser focused on your career and/or business strategy. As a bonus for any who sign up before December 15, you will get an additional VIP session which can be used in several ways. Click ⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ to sign up for a call to discuss moving your life forward now and stop waiting to live your best life.

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Happy December to my amazing listeners!

We have been talking a lot about things that may ruffle the feathers of those around us when we implement them into our lives.

Let’s review…

We have talked about setting healthier boundaries which can lead some people to think you are pushing them away when really you are creating space for your energy.

We’ve discussed how to better manage difficult conversations at work as we approach year end reviews.

Lastly, we spent some time looking at how we might be “People Pleasing” too much and how we can have a healthier approach that honors ourselves.

Given these new strategies you might be employing in your interpersonal and professional relationships, I wanted to take some time to warn you that some of these folks aren’t going to like your new energy….

They will perceive your new boundaries as a threat to their position in your life.

And your new focus on protecting and honoring yourself may be viewed as selfish.

Some of them will likely attempt to “Gaslight” you.

Gaslighting is a word that is enjoying quite a bit of buzz in society today.

TV, Movies, Online Articles- you name it and people are mentioning it.

Creators will say things like “Well this person gaslit me in such and such way” or someone on reddit might say “Such and such happened- are they gaslighting me?”

Like so many things though that become “trendy,” it can be misused and over-prescribed.

So on this weeks episode, we are going to do a little deep dive into the topic of gaslighting so that you can be properly prepared to know what to look out for and how to protect yourself from it when you start living this more authentic version of yourself.

On Today's Episode:

Before we conclude today’s episode, I just want to take a moment to say there is a lot of uncertainty in the world at the moment. In my 20 years as a clinician and 10 years as a business owner, I have helped hundreds of clients either move their professional career forward or improve the profitability of their business by 6 & 7 figures. If you are ready to make your business rock solid or take your career to the next level in 2024, this is your wake-up call to take action. I am offering an early Christmas package where we work together to get laser focused on your career and/or business strategy. As a bonus for any who sign up before December 15, you will get an additional VIP session which can be used in several ways. Click ⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ to sign up for a call to discuss moving your life forward now and stop waiting to live your best life.

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Before we talk about today’s episode, I just want to take a moment to say there is a lot of uncertainty in the world at the moment. In my 20 years as a clinician and 10 years as a business owner, I have helped hundreds of clients either move their professional career forward or improve the profitability of their business by 6 & 7 figures. If you are ready to make your business rock solid or take your career to the next level in 2024, this is your wake-up call to take action. I am offering an early Christmas package where we work together to get laser focused on your career and/or business strategy. As a bonus for any who sign up before December 15, you will get an additional VIP session which can be used in several ways. Click HERE⁠⁠⁠⁠⁠⁠⁠ to sign up for a call to discuss moving your life forward now and stop waiting to live your best life.

Welcome back my awesome people!

I hope my American listeners had an amazing Thanksgiving Holiday.

The last few weeks I have been focused on helping you recognize areas where we struggle with external relationships.

Whether its people pleasing or engaging in difficult conversations, many of these issues come down to boundaries.

Now I know that we have discussed boundaries before but this week, I wanted to take a different view on the subject.

Previously we talked about setting boundaries and how that protects our emotional health.

Now though, I want to focus in on how establishing boundaries protects your energy and prevents burnout.

It seems counter intuitive, especially to the person whom you are protecting your self from, but establishing boundaries actually allows you to give MORE of yourself to others.

When we set a boundary, we protect our own energy levels and this actually makes us more productive in the long run.

I know it sounds crazy…

You’re thinking…. Julie, how can I have more to give by holding some of myself back?

The answer to that question and how you can start setting small effective boundaries to regain your energy is all in today’s podcast.

Can’t wait to see you there!

On Today's Podcast:

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Before we talk about today’s episode, I just want to take a moment to say there is a lot of uncertainty in the world at the moment. In my 20 years as a clinician and 10 years as a business owner, I have helped hundreds of clients either move their professional career forward or improve the profitability of their business by 6 & 7 figures. If you are ready to make your business rock solid or take your career to the next level in 2024, this is your wake-up call to take action. I am offering an early Black Friday package where we work together to get laser focused on your career and/or business strategy. As a bonus for any who sign up before Black Friday, you will get an additional VIP session which can be used in several ways. Click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠ to sign up for a call to discuss moving your life forward now and stop waiting to live your best life.

Happy Thanksgiving to my United States listeners!

I am truly grateful for you my listeners and for giving me the opportunity to share information about things that I love.

So truly- thank you for being here, thank you for listening.

As we come toward the end of the year, we oft times find ourselves in a time of reviewing and self-reflection.

Many of you may find yourself being reviewed by a boss or by your teachers.

My bosses and managers will find themselves reviewing their team and their employees.

And finally, all of us will have an opportunity to look at what we accomplished for the year and consider where we want to go from here.

Frequently, this process causes us to focus on what we aren’t doing.

Almost by necessity, the process of review seems like an exercise in seeing what was not accomplished.

And frankly, this is somewhat natural- our brains are trying to keep us safe so things that aren’t completed feel like risks.

To the reviewers, you are in a position of great power to shape how your employees think.

I want to invite you to flip your script and focus more time in your review on the progress made and the victories of 2023.

Why you may ask? Because your brain focuses on what you reinforce.

So, if you focus on the things that have been accomplished, then the drive for accomplishment grows.

Which means you will be more productive and ultimately more likely to accomplish the thing that was missed.

I can’t wait to dive into these principles with you on today’s episode!

This episode we discuss:

Thank you for listening! If you enjoyed today's episode:

Ready to be your best self? Schedule a free consult call with me today ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.