Do you ever do something really well but still focus on the one thing you got wrong? In this episode, Dr. Shirls talks about perfectionism and introduces the Progress Meter, a simple way to shift from “Is it perfect?” to “Am I making progress?” Every time you learn, try again, get a little braver, or do something better than you did before, that’s progress. And it’s worth celebrating!

What happens inside your head when you make a mistake? Do you get frustrated, feel embarrassed, or start thinking, “Maybe I’m just not good at this”?

In this episode of You’ve Got This with Dr. Shirls, we’re looking at mistakes in a completely different way. Instead of seeing them as proof that we can’t do something, we’ll learn to see them for what they really are: information that can help us grow.

Dr. Shirls introduces “The Replay,” a simple strategy that helps us look back at what happened without criticizing ourselves. What worked? What didn’t? What could I try differently next time? With those questions, a mistake stops being something to be ashamed of and starts becoming a teacher.

Because mistakes are directions, not destinations. They can show us where to slow down, where to practice, when to ask for help, and what we might try differently next time. You’ve got this.

Have you ever tried to concentrate on something, only to realize a few minutes later that your mind has wandered somewhere completely different? Maybe it was your phone, something outside the window, a random thought, or just about anything except what you were supposed to be doing.

In this episode of You’ve Got This with Dr. Shirls, we’re talking about focus and why getting distracted doesn’t mean you’re bad at paying attention. Focus is something we practice.

Dr. Shirls introduces “The Spotlight,” a simple way to picture where your attention is going. Just like a spotlight on a stage, your attention can move from one thing to another. The goal isn’t to keep it perfectly still. The goal is to notice when it wanders and learn how to bring it back.

Because focus isn’t about never getting distracted. It’s about learning how to come back. Again and again. You’ve got this.

Have you ever had one of those moments when everything suddenly feels like too much? Maybe you’re frustrated, worried, hurt, angry, or overwhelmed, and it becomes really hard to think clearly.

In this episode of You’ve Got This with Dr. Shirls, we’re talking about what happens in our brains and bodies when emotions get big and why sometimes the best thing we can do is pause before deciding what happens next.

Dr. Shirls introduces “The Reset Button,” a simple way to slow things down when emotions start taking over. Whether it’s taking a few deep breaths, getting a drink of water, going for a short walk, or simply saying, “I need a minute to think,” everyone can discover a reset that works for them.

Listen to the message. Hit your reset button. Then choose what happens next.

Take a breath. You’ve got this.

Have you ever told yourself, “I’ll do it when I feel motivated”? The problem is… sometimes motivation never seems to show up.

In this episode of You’ve Got This with Dr. Shirls, we’re flipping the way we think about motivation. Instead of waiting until we feel ready, excited, or inspired to begin, Dr. Shirls explains why action often comes first and motivation follows.

Using the idea of building a campfire, we’ll discover why we have to gather the wood and strike the match before we ever feel the warmth. We’ll also talk about something even more powerful than motivation: commitment. Learning to show up because you said you would, even on the days when you don’t really feel like it.

Because you don’t have to let every feeling make every decision for you. Sometimes courage simply means choosing to begin.

Don’t wait for motivation to knock on your door. Open the door yourself.

Take one small step. You’ve got this.

We all procrastinate sometimes. We know what we need to do, but somehow we end up scrolling, grabbing a snack, organizing something that definitely didn’t need organizing, or simply thinking about the task instead of actually starting it.

In this episode of You’ve Got This with Dr. Shirls, we’re talking about what may really be happening when we procrastinate and why it often has less to do with being lazy and more to do with avoiding an uncomfortable feeling.

Dr. Shirls introduces “The 10-Minute Trick,” a simple strategy that can make starting feel a whole lot easier. The idea? Give the thing you’ve been avoiding just ten honest minutes. That’s it. When the timer goes off, you can stop. But you might discover that once you get moving, it’s easier to keep going.

Because every time you take action, even when you don’t feel like it, you’re building something bigger than momentum. You’re learning that you can count on yourself.

Ten minutes. One small start. You’ve got this.

Have you ever told yourself, “I’ll do it later,” “I don’t feel like it,” or “I’m just not ready yet”? You’re definitely not alone.

In this episode of You’ve Got This with Dr. Shirls, we’re talking about why starting can sometimes feel like the hardest part and why waiting until we feel motivated or completely ready can keep us stuck. Dr. Shirls introduces “The Tiny Start,” a simple strategy for making big, overwhelming, or even scary things feel a little more manageable.

Whether it’s homework, cleaning your room, trying something new, or going after a big dream, you don’t have to figure out the whole thing today. You just have to find the smallest first step and begin.

Because confidence doesn’t always come before we start. Sometimes, confidence is something we build because we started.

One small step. Then another. You’ve got this.

We all have that little voice in our head. Sometimes it encourages us, and sometimes it tells us, “I can’t do this,” “This is too hard,” or “I’m going to mess this up.”

In this first episode of You’ve Got This with Dr. Shirls, we’re talking about how to notice that voice and start turning it into a teammate instead of a critic. Dr. Shirls introduces a simple strategy called “The Flip” that helps kids catch negative thoughts and replace them with thoughts that are more encouraging, realistic, and helpful.

Because confidence doesn’t mean believing everything will be easy. It means learning to tell yourself, “This might be hard, but I can take the next step.”

One thought. One choice. One small moment at a time. You’ve got this.