Women of Worth

Welcome to the Women of Worth Podcast with Claire Fealy! 

In today’s episode we are taking a closer look at self doubt. Self doubt is not a “You” problem- we all deal with it.  I am giving you 3 signs that self doubt could be holding you back, 10 tips for overcoming it, and a few journal prompts you can start using today!

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

What is Self-Doubt? [0:00]

• [2:50] Self doubt is the anchor that keeps your ship from sailing.
• [3:30] We all have self doubt. Self doubt isn’t the problem- it’s your relationship with self doubt. 
• [4:30] Make your dreams bigger than your doubts.

3 Signs that Self Doubt is Holding You Back [8:00]

• [9:30] The first sign: You worry about things you can’t control.
• [10:00] The more fear you have, the more you try to control your future. You have to make peace with not being in control.
• [12:30] The second sign: Procrastination
• [13:00] Self doubt and procrastination go hand in hand- it all comes from that feeling of not being good enough. 
• [14:30] The third sign: You care more about what others think than you care about yourself.
• [15:10] No amount of external validation or putting others first could compensate for self worth, self love, self acceptance or self compassion.
• [21:30] Women associate success with more negative consequences than men.

Top Tips to Overcome Self Doubt [23:30]

• [24:30] #1 I identified my core values. When we don’t know who we are, we allow ourselves to be defined by others.
• [27:00] #2 Identify your limiting beliefs. Your beliefs drive you thoughts. Your thoughts drive your emotions. Your emotions drive your actions. Your actions drive your behaviors.
• [27:30] #3 Inner child healing. Self doubt is a sign of fear. A lot of times, it’s the fear our inner child has.
• [29:00] #4 I detached my worth from approval, appearance, and achievements. 
• [30:00] #5 Stop comparing yourself to strangers on the internet. Social media is one of the biggest killers of confidence because we’re comparing our messy behind the scenes to everyone's highlight reel.
• [31:00] #6 Detach and diffuse from your thoughts: Catch, challenge, and change them.
• [31:40] Give me a better thought!
• [32:30] #7 Action alleviates anxiety. Do not try to think your way into the perfect decision. There is no right or wrong decision- just a decision. 
• [33:00]Decisiveness is an outcome of confidence. Start making more decisions and take action. 
• [34:00] #8 Trust the universe. Trust that you’re exactly where you’re meant to be and that you’re being guided and supported. Faith over fear.
• [35:00] #9 Build a toolbox with resources for yourself. Learn how to stop the spiral before you get into the spiral. In my tool box is to listen to a good podcast or Disney playlist, EFT, journaling, reaching out to a friend. 
• [36:00] #10 Daily nervous system regulation. Our mind is controlled by our nervous system. Regulate your system with daily meditation, breathwork, movement, and mindset work(like listening to a podcast or reading).
• [37:30] Excessive self doubt comes from excessive fear. 
• [38:00] Self doubt is normal- we all have it! The only time it’s a problem is when we let it control us.
• [39:30] Learn to love all parts of yourself.

Journal prompts [40:00]

• What would your life look like with less self doubt?
• If you got to turn the notch on your confidence from a 2 to a 7 or 8, how different would your life look? How different would you think, act, or feel?

Join the Magnetic Confidence Movement: https://claire-fealy.mykajabi.com/Magnetic-Confidence-Movement

Welcome to the Women of Worth Podcast with Claire Fealy! 

After a month off, I’m back! This special episode consists of 2 different podcasts- one from before my trip and one from after. Listening back to the first half of this episode made me a little emotional because I was truly so nervous about what would come up while I was away. What I didn’t expect was how incredibly life changing traveling would be.

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Before the Trip [2:00]

• [2:30] Your inner world is more important than your outer world.
• [6:00] When life feels hard, and things are coming up to the surface, stop resisting it.
• [7:00] When life is the hardest, we heal the most.
• [8:30] A lot of times, stress is self created. It’s the stories we tell ourselves.
• [9:00] Stress is disempowering. It takes us out of our circle of control.
• [11:00]Sometimes your life needs to fall apart to fall back into place.
• [12:00] I found I was always putting other people ahead of me. I masked all of my feelings and acted happy-go-lucky.
• [15:00] When life feels hard, look for the lesson. What we don’t repair, we repeat.
• [17:30] Feel the fear and do it anyways.
• [18:30] Be at peace in the present- you are free to just enjoy life.
• [20:00] There is nothing more powerful than a woman who knows her worth. 

Post Trip Updates! [22:00]

• [23:30] You don’t need a lot to be happy.
• [24:40] I got caught up in the consumerism-what did I need to be happy? I fell into the trap of chasing success.
• [25:00] I thought hitting certain numbers would make me feel better and solve all my problems- but it doesn’t.
• [26:00] I want you to know that happiness and success does not lie on the top of the mountain. Once you get to the top, there’s another mountain to climb.
• [29:00] I came to Bali to heal my mentality of not being good enough.
• [31:00] Your worth is not in your weight, your appearance, your achievements, or the approval of other people.
• [35:00] Nobody is better than you. Nobody is less than you. Everyone is at a different place in their journey.
• [36:30] Your weight will change, your worth will not. The people around you will change, your worth does not. Your results in life will change, your worth does not.
• [39:30] I don’t need to travel to be happy. I can be happy with myself.
• [41:00] I am making more time for fun, rest, and sleep!

Becoming Magnetic [42:00] 

• [43:00] The Magnetic Confidence Movement created a community. It’s like minded people in a safe space where we can open up and share our struggles.
• [44:00] Confidence is the belief that you are worthy, deserving, and capable.
• [46:00] Change doesn’t have to be hard when you have support.

Work with Claire!

• Join the Magnetic Confidence Movement Today: https://claire-fealy.mykajabi.com/Magnetic-Confidence-Movement 
• Join the waitlist for Claire's Group Coaching Program: https://claire-fealy.mykajabi.com/mindset-mastery-minimind
• Check out the Know Your Worth Mini Course for €9.99: https://claire-fealy.mykajabi.com/knowyourworth

Welcome to the Women of Worth Podcast with Claire Fealy! 

This week we will be chatting with relationship coach Lisa! Lisa is a motivational speaker and a relationship coach. She will be sharing her own life journey and what she has overcome.She shares how she deals with guilt, shame, relationship building and adjustment to the pandemic. 

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast. 

How do you help couples get back on track to seeing, hearing and validating each other? [3:40]

• We chat and break down defenses [3:55]
• Filling your own cup [4:00]
• Bringing experts in [4:50]
• Understanding love languages [5:30]
• Relationship coaching & counseling experiences [9:00]
• Regret and guilt around working on yourself [15:30]

How did you deal with regret and self coaching after working on yourself?  [16:30]

• Happened last night [17:00]
• Shame and guilt cycle [17:20]
• I am not going to let fear guide me [18:20]
• We look at guilt and say “what can I change, what can I do and where can I forgive myself” [18:40]
• What if you didn’t feel any guilt [19:15]
• The biggest block to self work is shame [19:50]
• My core beliefs (Lisa) [21:40]
• Seek to understand rather than judge [26:20]
• Learning that this has come for me at exactly the right time [27:00]
• Instagram Persona [28:00]
• The lockdown, grieving, thought process, adjustment [29:30]

What advice do you give to people who have been struggling with being out the other side of the lockdown? [33:50]

• Have three statements in your back pocket [35:00]
• Come to events with a whole heart [35:50]
• I don't have time for that [36:00]
• Check what normal was before the pandemic and is that really what you want to go back to [37:00]
• It is the fear of the unknown [38:00]
• We come first and we serve from a place of fullness and love rather than a place of need and approval  [39:30]
• You are your greatest investment [49:00]

Final Words of wisdom [49:20]

•  Do your love language test with yourself, your person, your kids and speak to them in their love languages [49:50]
• Work on yourself and releasing attachment styles [51:30]
• If you are in a relationship and it is stressful, remember that it can get better [53:00]
• Think of the relationship as its own separate entity [53:20]

Follow Lisa on Instagram and feel free to reach out to her through messenger with any questions! Instagram link: relationship.coaching.ni

Work with Claire:

https://claire-fealy.mykajabi.com/
https://claire-fealy.mykajabi.com/Magnetic-Confidence-Movement

Welcome to the Women of Worth Podcast with Claire Fealy! 

In today's episode, you are going to hear part 2 of the incredible episode I recorded with Katie McKenna about childhood and trauma responses. We dive into why having compassion is so important on your healing journey. We want you to know that you are enough and that you don’t have to be anyone but YOURSELF!

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Bring Compassion [1:30]

• When you connect with your inner child, you can’t not have compassion for a 5 year old you that was just trying to be seen, heard, and valued in the middle of chaos. [2:00]
• When clients hear their story as if it’s someone else's, they have so much more compassion because it interrupts the pattern of dismissing your emotions and experiences. [2:40]
• You need to have a balanced scale. So here is one side- generous, kind, compassionate, loving, empathic, and interesting. And if that is balanced with boundaries and express and my own wants and needs having my own preferences and having a felt sense of self, if that is in balance, that is okay. [5:15]

Childhood Development [5:50]

• There is absolutely no blame or accountability to you in childhood. This was something that was pushed on you. [6:00]
• It’s up to the parents to set healthy boundaries. [6:15]
• These are survival responses. They served a purpose in childhood. You did exactly what you needed to do. [6:45]
• Kids will have emotional meltdowns and teenagers are so impulsive because they can't think of the logical consequences. [8:40]

You are Enough [9:00]

• You never have to be anything but yourself. [9:45]
• You are your own greatest healer. [10:30]
• I went on a mission to rescue other people, but I ended up rescuing myself. [12:00]
• If you want to do something, don’t do it for praise. [16:00]
• The most profound thing I did for my healing was sitting with myself. [17:00]
• The wounds of emotional neglect is the death of a thousand cuts. [18:40]
• Your core values are like your joy GPS. [22:30]
• When you’re not being yourself, you don’t feel seen, heard and valued. [28:40]

Connect with Katie:
Instagram:@ katiemckennapsychotherapist
Online: https://www.katiemckenna.ie
TikTok: @katiemckennatherapist

Work with Claire:
https://claire-fealy.mykajabi.com/
Ready to ditch the self-doubt and become so magnetically confident that you easily attract the results, relationship and life you deserve? Join the Magnetic Confidence Movement today! https://claire-fealy.mykajabi.com/Magnetic-Confidence-Movement

Welcome to the Women of Worth Podcast with Claire Fealy! 

In today's special 2 part episode, I am joined by Katie Mc Kenna to get deep about our childhoods. In Part 1, we dive into the four responses, Fight, Flight, Freeze, and Fawn, and how you can balance them to get rid of people-pleasing. We want you to know that you don’t have to be anyone but YOURSELF!

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Fight , Flight, Freeze, and Fawn [4:00]

• Freeze is the first response to danger. We become still and quiet and assess the danger. [5:30]
• Flight is the second response where you disengage or retreat from the danger. [5:55]
• The third response, fight, ensures that we have good boundaries and can stand up for ourselves. [6:20]
• The Fawn response is when a person responds to threat by trying to be pleasing or helpful to stall the attacker. [6:35]
• We keep the past alive in our mind so vividly that we can get stuck in that state of survival and dysregulation.[7:40]
• These responses are not bad unless we become stuck in one of them. [8:30]

How to Become Unstuck [12:00]

• We will all make mistakes as parents [13:30]
• I took accountability for my part of the issue- that’s the repair. [15:00] 
• Part of the healing journey is grieving those losses- it’s okay to be sad. Feel it and release it. [17:00]
• Our most basic need as humans is to be heard, seen, and valued. That comes before anything else. [23:20]
• The first step to change is always awareness. [24:30]
• We have 2 fundamental needs as children: attachment and authenticity. [27:00]
• When our emotional intelligence is restricted we often don’t know what we really want and consequently struggle with making decisions. [29:20]

Abandonment  [31:00]

• All behavior is to meet a need. [35:30]
• Does it always have to go back to childhood? [37:00]

Work with Claire:

https://claire-fealy.mykajabi.com/
https://claire-fealy.mykajabi.com/Magnetic-Confidence-Movement

Welcome to the Women of Worth Podcast with Claire Fealy! 

In this week's bonus episode, I speak with Annie Lavin! She is a couples therapist, a singles coach, and a relationship educator! She has a wealth of information to share with us today! I ask questions and she answers! But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Being Single [5:21]

• People often think love can only be found externally outside of themselves [5:30]
• We often times glamourize intimate relationships [6:00]
• People start to blame themselves when it isn't working out like they thought [6:15]

Overcoming “what's wrong with me”?[7:00]

• We have to understand each person's unique patterns [7:20] 
• Bring compassion [7:40] 
• Not overlook love is available now within me [8:10]
• Mindset of love and idea of eternal love [9:00]

Attachment styles [14:00]

• Our relationships with our primary caregivers can have an impact on our daily life and relationships [14:30]
• A great place to start is the book Attached by Amir Levine and Rachel Heller [15:50]
• Attachment styles are fluid and are not an identity [16:30]
• People believe they need to work to get love and that they are undeserving of it [19:30]

Dating Apps [22:10]

• When you are fatigued and frustrated it is time to come off of them [22:50]
• I think the apps are a great place to practice relating skills [22:55]
• It is all about your intention online [23:20]

Planning the Future [27:15]

• Yes, women in particular [27:25]
• We get to know people over time in a minimum of 0 to 3 months [27:30]
• We need to give one another time [28:30]
• It is all about your intention online [23:20]
• If your only mission in dating is being with your forever person your life would lack a little bit of color [29:30]
• People can lose sight of growth and transformation when they are in pursuit of a partner [33:30]

How much do you think Disney has messed us all up? [37:05]

• Even when you think that pursuit and the energy involved [37:10]
• Awareness of old stories rather than basking in the amazing things happening in our lives [38:00]
• Triggers of not having that happily ever after [38:40]

Coaching clients on Jealousy [39:30]

• We have to accept it [39:55]
• We have to find compassion for ourselves [40:10]
• Normalize the feelings of being happy for others and being jealous [40:30]
• Shifting focus on things going on in your life [41:00]
• Bring attention to the fact that we don't really ever know that much about other people's lives [41:20]
• Jealousy sometimes is pointing out what it is that you really want [43:05] 
• Your feelings are feedback for your needs [43:30]

Struggling to let go [43:50]

• Sit with how are you feeling with this person [45:20]
• We have to allow for all of the pain to be felt, to move, shift and be there [47:00]
• You also have to not feel shame in feeling the pain [48:30]
• I would encourage a break from communication [49:00]
• We are blaming and outsourcing our peace and ability to move one [50:30]
• Give ourselves time [51:50]

Top Tips for dating in 2022 [57:40]

• Get to know yourself and do that work [57:50]
• Know what you need [59:00]
• Be okay with rejection and know you’re worthy [1:01:20]
• Know your intention in online dating [1:01:30]
• There is nothing wrong with you and believe it [1:02:15]

Learn more about Annie on Instagram therelationshipcoach.ie 

Welcome to the Women of Worth Podcast with Claire Fealy! 

In todays' episode we will talk about what a lack of confidence looks like, why confidence is so hard, and the confidence gap. I will be sharing with you a 4 step process that I have created to help people over the years of my work with clients and myself to build confidence. I want you to see that developing confidence is a skill and it is a process that is lifelong! I also want to discuss my NEW monthly group called Magnetic Confidence Movement!

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Confidence [3:00]

• You feel less than others. [3:10]
• You are not sure of what you think and believe. [3:20]
• You talk yourself in and out of things. [3:40]
• Untapped potential. [4:00]
• You go through life being shy, defensive, perfectionist, and/or people-pleasing. [4:20]
• Group Coaching (Master Your Mindset). [8:00]
• Confidence is a Skill. [9:30]
• Confidence is a positive feeling about yourself. [10:25]
• Nobody is above or below you or me. [10:50]
• Confidence is feeling pride about yourself and how you live your life. [11:15]
• When you have confidence you value your health and your happiness. [12:30]
• Studies show confidence is 50% genetics and 50% in your control. [12:40]
• There is such a big gap between knowing and doing. [14:00]

Why is Confidence Hard [15:00]

• We are in a compare and despair trap in our society and our personal lives. [15:40]
• Luggage of Life. [17:45]
• Confirming limiting beliefs from our childhood. [20:00] 
• Societal conditioning. [21:40]
• Confidence Gap: waiting for a feeling to come before taking action. [23:25]
• Wrong thought patterns. [25:00] 

4 Steps to a More Confident You  [26:00]

• Identity: How you see yourself is how others see you! [27:15]
• Exercise:  Create/understand your core values. [28:10]
• Integrate: Ignoring your problems, numbing, and avoidance. [38:00]
• Exercise: Create space for your emotions to come through.  [33:00]
• Interrupting: Interrupting (your thoughts and fears) your 7 self-confidence saboteurs. [33:50]
• Exercise: Acknowledge that they are there but do not let them drive the car (your actions). [34:46] 
• F.E.A.R. Acronym [35:20]
• I want to share a massive win of a client [35:40]
• Implement: We cannot think our way into confidence, we need to also take action  [39:50]
• Exercise: Keeping small promises to yourself every day [40:50]

NEW Monthly Membership Group Info: The Magnetic Confidence Movement [41:00]

Join HERE: The Magnetic Confidence Movement

Book Recommendations 

• The Confidence Gap - Russ Harris 
• The Happiness Trap - Russ Harris 

Welcome to the Women of Worth Podcast with Claire Fealy! 

In this today's episode, I want to discuss the power of your nervous system. I want to talk about how you can regulate it and tap into the power of self-regulation. Having coached over 60 clients, I realized we all struggle with the same things and that is why I decided to do today's episode on stress regulation and your nervous system. By the end of the episode, you will be able to understand the importance of the nervous system, be able to identify the signs and symptoms of dysregulation. I will also leave you with simple strategies you can start today to self-regulate. There are also a few questions I will be answering from my followers at the end of the podcast. 

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Master Your Mindset [1:55]

• Not everyone can commit to weekly group coaching but you can do self-paced with workbooks [2:50]
• The best book you will ever read is the one you wrote yourself about yourself  [3:05]
• There is a group set up with self-paced as a community, if you are interested there is a link in my bio and podcast [3:50]

Nervous System [6:50]

• We do not choose anxiety or to live in fear [6:50]
• Self-regulation helps you from going down into the downwards spiral [8:00]
• What I did to self regulate after a bad night of anxiety and nightmares [8:30]
• When we don't have the tools for self-regulation, we self soothe (outside resources, to numb or distract) [9:55]
• The automatic nervous system is the unconscious control system of all of our bodily functions, systems, and organs  [11:25]
• The inner nervous system has two branches: Sympathetic & Parasympathetic [12:00]
• The 21st-century living sets our nervous system to be sympathetic dominant [15:35]
• Mental diet [16:30]
• Long term stress [17:50]
• Societal Values [18:50]
• Compare and Despair [19:20]
• Having a history of trauma, stress, heavy emotions [21:25]
• Where we want to spend our time is on our window of tolerance [24:30]
• We still feel stress we are just not overwhelmed by it [25:02]
• Disclaimer [27:40] 
• Hyperarousal & Hypoarousal [28:30]
• Everything works better when you are in balance [34:20]

 6 Lifestyle Changes for Homeostasis  [35:00]

• Meditation: We do have control over our breathing which connects to our nervous system. Create a daily breathing practice. [35:20]
• Guilt-free rest into your schedule: Get out of your to-do list because nothing is ever fully done. Schedule 2 hours a day of guilt-free rest. [36:30]
• Good Sleep: Your sleep is so important to regulate your moods and your life rhythm. Create a sleep time routine. [38:25]
• Movement: Movement keeps your energy inflow. Daily movement does not equal high-stress workouts. [39:40]
• Diet: Your diet can put your hormones out of balance and I struggled with sugar crashes. Focus on foods that nourish your nervous system.[41:30]
• EFT: Emotional Freedom Tapping. You can't always think your way out of stress. Your issues are in your tissues and EFT releases the body from the stress [43:40]
• BONUS: Check your Beliefs: Are you living by societal happiness standards or your own.  [45:30]

Questions: [48:00]

Welcome to the Women of Worth Podcast with Claire Fealy! 

In today’s episode, I am joined by my first guest! Ursula is joining me to talk about her incredible story and journey. She is here to help and inspire you to seek out a positive mindset. We talk about her choice to join my coaching program, what it was like, and her biggest takeaways. This episode is an inside look into the work we do and a sneak peek of the results that you are worthy of.

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

Why Coaching? [1:30]

• I was always attracted to the idea of being positive- I started reading books like The Secret and I was in such a good mindset. [2:20]
• During lockdown I had loads of time to work on myself, but when lockdown ended, it was the first time I was hit with anxiety. [3:30]
• I had a knot in my chest and stomach that wouldn’t go away. [3:50]
• Before the lock down we were so go-go-go, and we didn’t even know there was another way. In lock down, we worked on ourselves. When things started to reopen, we didn’t want to go back to the way things were. [4:40]

What is Coaching like? [6:00]

• I didn’t let fear prevent my growth. [7:30]
• I was trying to be grateful for the all the opportunities I was given but I was exhausted. That’s when overwhelm came in. That was where the work came in. [9:00]
• During our time, I connected with my feelings and connected with my true selves. [9:50]
• The biggest thing you taught me was to put myself first. [10:15]
• I noticed that you really started to take your power back and get clear on putting yourself first. [11:10]
• The only reason I ever did exercise was to lose the weight- it wasn’t enjoyable. Now I do it for my mental health. I’ve enjoyed it, I won’t look at exercise the same ever again. [12:00]
• When we do things from a place of fear and lack, it’s not sustainable. When we do things because we love ourselves and our life, it’s a different energy. [12:40]
• I have so much more time in the day since doing this. Before I didn’t allow myself time for me. [15:40]
• I would be at home, waiting and resting to go back to work. That’s not living. [16:00]
• What you don’t own, owns you. When you don’t own your emotions, they own you. [19:00]
• When you connect with your authentic self, you have more energy. [21:00]
• I’m really, really happy. For the first time in my life I feel so content going to work. I fell in love with it again. [23:15]
• Coaching is all about the small steps that you can take to become the healthiest and happiest version of yourself. [24:30]

3 Steps Can Change Your Life [25:00]

• Number one: Give yourself more time and be more organized. [25:30]
• Number 2: Be grateful for the small things. [26:00]
• Number 3: Give away the tasks that others can do for you. [27:00]

Find Your Blind Spots [27:30]

• Stress is created by the stories we tell ourselves. [28:00]
• I have started believing that I deserve a break and holiday. I am worthy of rest and deserve rest. I don’t have to earn it. [29:00]
• Give yourself permission to live a stress free life without any of the guilt that goes with it. [30:10]
• Life is meant to be enjoyed, not endured. [31:00]
• Life is never going to be completely clear sailing, but knowing that I have the tools to deal with anything that may come up makes me free. [31:30]
• Coaching is the best investment you will give yourself-and definitely look no further than Claire.[32:00]

Connect with Ursula

• @Ursula_hairstudio

Join the 5 Day Challenge! Register here: https://claire-fealy.mykajabi.com/5-Day-Challenge 

Welcome to the Women of Worth Podcast with Claire Fealy! 

In today’s episode, we are taking on morning routines! I’ll be honest, I was not always a morning person, but as I began to work on my mindset I was able to transform from night owl to loving the morning! We are diving into why a great morning is more about mindset than mood. I’ll show you my best tips and questions that will help you to start your morning routine as well as strategies you can start to use today!

But, this isn’t just my podcast. I would never be where I am today without you! So, settle in, grab a nice cup of tea, and welcome to another episode of OUR podcast.

• “Tiny changes repeated daily lead to huge results and boosts in your energy and mood.” [2:50]
• “The purpose of life is to enjoy it! That’s your biggest goal-everything else falls under it.” [3:15]
• “It’s not laziness! Our body clocks are mismatched to the time that you need to sleep and get up at everyday.” [7:00]
• “A morning routine that you perform the same, basic tasks in the same order everyday.”  [7:35]
• “Having a morning routine gives you control of your day. When you have control of the morning, you feel like you have control of the rest of the day.” [12:04]
• “Having a morning routine isn’t just about waking up earlier or self discipline, it’s about mastering your self talk.” [14:20]
• “My only regret about getting help is not getting help sooner.” [19:00]
• “The signs you’re not getting enough sleep are irritability, complete lack of motivation, fatigue, brain fog, increased appetite.” [20:30]
• “I thought a morning routine had to be this big thing- if I couldn’t do everything in my morning routine, I wasn’t going to do it at all. Who likes the feeling of failure?” [26:50]
• “Have a menu of things to do in your morning. What do I need this morning? What will make me feel great?” [27:30]
• “What is easy to do is also easy to not do.” [29:40]
• “Separate you from your thoughts. I’m having the thought that…I don’t want to get up. I’m having the thought that…I’m exhausted.” [30:40]
• “Get clear on the benefits.” [31:15]
• “Switch from problem based thinking to solution based thinking.” [31:50]

Favorite coaching questions and tips [33:30]

• “What if your mornings felt easy? What does that look like? What do you say to yourself? How do you feel? How are you acting?” [33:40]
• “The biggest takeaway from a morning routine is confidence and improved self esteem.” [35:40]
• “Tip #1 Stick to a sleep schedule.” [36:45]
• “Tip #2  Exercise! Be physically tired at night.“ [38:50]
• “Tip #3 Snooze you lose! When you snooze you teach your brain you don’t want a big block of sleep at night.“ [39:30]
• “Tip #4 Have an evening routine.” [42:00]
• “Tip #5 Start small and easy. Break it down for yourself and start with just getting up at a set time.” [43:30]

Perfection over Progress [44:00]

• “We aren’t looking for perfection, we’re looking for progress!” [44:00]
• “Bonus Tip! Morning mantras help to get rid of that bad mood.” [45:10]
• “Say to yourself, ‘I am relaxed and my day unfolds with ease. I breathe in love and exhale fear. I take the day one small step at a time. I focus on progress over perfection. It doesn’t matter how slow I go, I don’t stop.” [45:40]
• “A morning routine won’t be effective unless it’s consistent.” [48:30]
• “If you are serious about mastering your morning, join our challenge!!” [49:00]