As we near the end of the first quarter, I'm reminded of how fast time passes. Hours become days, days become weeks. Without a system in place to track progress, it's easy to see how quickly we lose control of our goals. To combat goal slide, I've started tracking my behavior around my goals. Inspired by the book, The Compound Effect by Darren Hard…

"The Compound Effect is the principle of reaping huge rewards from a series of small, smart choices. What's most interesting about this process to me is that, even though the results are massive, the steps, in the moment, don't feel significant." - Darren Hardy, Author of The Compound Effect and Publisher of SUCCESS Magazine So, why do many of us g…

Do you struggle with procrastination? If so, do you try to think your way out? How has that been working for you? Overintellectualizing procrastination is what my guest, Nerijus Antanavicius, and I discuss in today's episode. Nerijus is a personal coach and trainer whose unique approach to coaching and self-development led me to hire him as my 1:1 …

"Pain is inevitable, suffering is optional." This quote, often attributed to Haruki Murakami, is rooted in the Buddhist parable of the second arrow. The Buddha says, “In life, we can’t always control the first arrow. However, the second arrow is our reaction to the first. The second arrow is optional.” Tara Brach explains the teaching like this: "I…

What do you do when you're 5 years into a Ph.D. program in a field you know is not meant for you? In this episode, I talk to Career & Confidence Coach, Ken Li, who spent his formative years being groomed for a life in the sciences. From math camps in the summers to undergrad at Cornell University where he received degrees in chemistry and biochemis…

Mindset Shifts are mini-episodes where I share one insight, tool, or concept to help you challenge the negative narratives and unproductive thought patterns that are keeping you from what you most want in life. In this mini-episode, I walk you through an exercise in causal coaching so you can see, in real time, how different thoughts can lead to dr…

Bruce Lee said, "There are no limits, only plateaus." This is not just an inspirational thought but a truth of life that could shift everything for you when you feel stuck. Plateaus acknowledge you've done work to get to where you currently are. They also acknowledge there's more work to do to get where you want to go. That's it. Our brains like to…

"Me Time" is not just about taking a break from work or responsibilities; it's about dedicating time to yourself, to nurture your mental, emotional, and physical well-being. We often lead busy lives, filled with work, family, and other commitments. Neglecting "Me Time" can lead to stress, burnout, and a negative mindset. On the other hand, making t…

Do you long for a Level 10 life, but know you're only putting forth Level 2 effort? That's what Hal Elrod realized in 2008 when he hit rock bottom emotionally, mentally, physically, and financially following the stock market crash in 2007. Up to that point, he had enjoyed success in his 20s as one of the leading sales reps at Cutco. This accomplish…

This week's episode is for anyone who has areas of their lives they feel helpless and powerless to change. In this episode, I talk about learned helplessness and how it may be showing up in your life and impacting your ability to move forward in areas you'd really like to change. Perhaps it's in the area of health and fitness, money, career, relati…

Do you avoid trying new things, even things you'd love to do, out of fear that others might see you in the awkward, novice stage, and judge you? Sometimes we hold ourselves back from things we actually want -- like trying out for a team in school, learning to play the guitar, training for a half marathon, picking up a new language, starting a busin…

If you've ever felt stuck, frozen or paralyzed in certain areas of your life, you're not alone. Feeling stuck or stagnant is one of the most common reasons clients seek out mindset coaching. They say things like, "I know what I want to do / I know what I need to do, but I just can't seem to get myself to do it." When we notice that we're in a state…

What words would you use to describe yourself? How do you see yourself? Our self-concept, or the way we perceive ourselves, has a direct impact on how we feel about ourselves. When we're able to acknowledge all parts of us -- the positive and not-so-positive, our strengths and the parts of us we'd like to improve -- we feel more comfortable in our …

Do you feel like you've been doing personal growth work for some time, only to still feel like something's missing -- like you're still not whole? Maybe you've been so focused on your mind and body that your soul feels undernourished. Or maybe you've been so focused on understanding and supporting your emotional body that you've been neglecting you…

If you feel stuck or trapped in your life, you're not alone. This is one of the most common reasons clients cite for seeking out a coach. By the time they reach out to work with me, they've been struggling and frustrated for some time. They believe if they could just be more consistent, dedicated, disciplined, motivated, or have more willpower in v…

We've heard that the only difference between those who have the success we long for and those who don't is that those who have the success didn't let obstacles stop them. When you hear them in interviews talking about their journey to success, they invariably point to setback after setback. You learn about the periods of intense doubt, impostor syn…

Who is the "real you"? The you right now with your current insecurities, fears, and limiting beliefs living your current life? Or could the real you be the person living an extraordinary life, free from your current inhibitions and self-imposed limitations? And is it really possible to learn to create an extraordinary life -- while still being you?…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth. This week's topics: 1. Why This Time Is Different (…

This week on the podcast is my conversation with the inspiring Kate Hanson. Kate is a confidence coach from Canada with a passion for helping women change how they see themselves through mindset work and inner healing. In this episode, Kate shares her personal story and talks about the inflection points that led her to the deep inner work that woul…

December 2019/January 2020 - I spoke out loud that I wanted to start a podcast. 4 months of mind drama. In April 2020, I released Episodes 1 & 2. 1 month of mind drama. In May 2020, I released Episode 3. 3 weeks between Episodes 21 & 22. 6 months between Episodes 30 & 31. 9 weeks between Episodes 32 & 33. Almost 5 months between Episodes 36 & 37. F…

We all have insecurities, but some of us have insecurities that run so deep they impact how we let ourselves experience life. For as long as I can remember, my thoughts about my face were the sources of my deepest pain and shame. While others were focused on losing weight and changing the shape of their bodies through diet and exercise, my shameful…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth. This week's topics: 1. Do Something Different; 2. C…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth. This week's topics: 1. The Power of Perspective; 2.…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth. This week's topics: 1. The Kindest Thing; 2. Just D…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination and commitment to your own personal growth. This week's topics: 1. Other People's Opinions; 2. C…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth. This week's topics: 1. Inner Work; 2. Done & Ready;…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth. This week's topics: 1. Skilling up; 2. Making Truth…

Welcome to another episode of the Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you in your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own growth. This week's topics are: 1. Cognitive Dissonance -…

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you in your personal growth journey, but in a condensed format so you can get what you need and move on with your day. This week's topics: 1. Shifting Your Goal (Untangling self-worth from achievement and producing) 2. Remembering …

Welcome to this week's Weekly 3. The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you in your personal growth journey, but in a condensed format so you can get what you need and move on with your day. This week's topics: 1. Would You Rather - A Mindset Exercise (Getting clear on what you really want) 2. Doing th…

Welcome to the inaugural episode of the Weekly 3. The Weekly 3 is a format where I share three different thoughts or concepts that are on my mind and heart that I know will provide value to you but in a condensed format so you can get what you need and move on with your day. This week's topics: 1. The cost of inaction with life assessment journal p…

If we want to set ourselves up for success, we need to develop the skill of identifying and planning for obstacles. The most common obstacles are our thoughts. Some thoughts are minor annoyances, ones we can quickly see through and move past. But some are Kryptonite thoughts, thoughts that when we think them instantly weaken us, sap us of hope and …

In this episode, I share tips for viewing procrastination differently so you can get out of your head and start taking action. ------ Resources cited in this episode: Article | The Procrastination Doom Loop-and How to Break It by Derek Thompson. https://www.theatlantic.com/business/archive/2014/08/the-procrastination-loop-and-how-to-break-it/379142…

We've been taught that anything is possible if we truly believe. It makes sense then why so many of us use our level of belief at any given moment as a sign of whether something is or is not working, or whether something is or is not possible for us. In this bite-sized episode, I talk about why waning belief or not believing altogether is not a pro…

We hear a lot in the personal growth and development space about giving ourselves permission. Giving ourselves permission to dream big, to try something new, to go for what we want, to start over, to be human, to fail, to step into our greatness, to make lots of money, to be wildly successful, to take up space, to be our authentic selves, to slow d…

Let me ask you a question. What are you feeling when you wake up? Don't know? That's normal. For most of us, that's a hard question to answer. It's easier for us to answer the question, "What are you thinking when you first wake up?" But did you know that what you think determines how you feel? Why is that important? Because how you feel governs wh…

Did you know there is a psychological term for that knee-jerk response we sometimes have when we feel like we're being told what to do? In today's episode, I talk about psychological reactance, our brain's negative reflexive response when it perceives a threat to our personal freedom or our ability to be autonomous -- even when that threat comes fr…

Motivational quotes are everywhere: Instagram, Twitter, Facebook, LinkedIn. A well-crafted, well-curated quote can be incredibly powerful. "You miss 100% of the shots you don't take." -- Wayne Gretzky "The journey of a thousand miles begins with one step." -- Lao Tzu "Every action you take is a vote for the person you wish to become." -- James Clea…

What changes have you been wanting to make in your life but keep putting off? Maybe you'd like to get your finances in order, have a better relationship with your partner, be more present with your kids, exercise more consistently, take up hobbies, stop feeling overwhelmed by stress, incorporate a daily mindfulness practice, hit a big, hairy audaci…

"The reward is in the journey, not the destination." For some, focusing on the journey or the process of becoming rather than on a specific outcome removes the pressure of goalsetting. This is particularly true of those who think achieving the goal will help them feel better about themselves. But for those who struggle with time scarcity thoughts (…

What feelings does the word self-trust bring up for you? For some, self-trust is a loaded concept. It's an elusive state of mind that seems hard to achieve but we know we need it to accomplish "big things". We set goals and implement tools and processes with the hope of building self-trust, but because we've tied our trustworthiness to a particular…

How are you feeling right now? Do you know? The end of the year can be a time of excitement, anticipation, rest, renewal, pride, determination, commitment, hope. It can also be a time of anxiety, stress, shame, depression, exhaustion, worry, judgment. Sometimes we spend so much time in our heads we forget to check in with our bodies. Many of us are…

For some, December is a time of evaluation and reflection: How did the year go? Did we hit our goals? Did we do the things we set out to do back in January? What did we learn? What do we want to work on next year? For some, though, December means judgment. We focus on all the things we wanted to do but didn't. We mentally berate ourselves for letti…

The latest podcast episode (Ep. 26: Perfectionism Trauma) was borne out of multiple conversations with clients, and my own experience with crippling perfectionism. A common statement among perfectionists or recovering perfectionists is: "I know what I need (or want) to do but I can't seem to get myself to do it." Perfectionism can feel incredibly d…

So many of us give up on our goals way too soon, not necessarily because the actions are hard, but because we lack the awareness and mental fortitude to manage our own minds. Not gonna lie, setting and achieving big goals takes courage, tenacity and lots of heart. We all have the capability, but most of us don't know how to harness it. So how do we…

Do you keep putting off something you know you need to get done? Maybe you even want to be working on it, maybe you're even excited for it, but you just can't seem to get past your mind drama around it. Welcome to being human. We all procrastinate from time to time. Where we get into trouble is when we start making judgments about ourselves for doi…

In this week's episode, I had the honor of speaking with Christina Cooling, professional makeup artist, writer and mental health advocate, and the founder of The Beauty Illusion, an organization and movement dedicated to redefining beauty, celebrating diversity and individuality. Women are constantly bombarded with images of flawless beauty everywh…

Are you resistant to the idea of mindset management? I had to hit rock bottom before I fully committed to learning how to manage my mind. The idea that I could change my life by changing how I thought seemed a bit too "easy". After all, I had spent a lifetime thinking so little of myself, it was hard to believe that I could just one day decide to s…

Welcome to a very special episode of The End of the Day Podcast. Today's guest is my good friend, Kacey Hayes. I would describe today's episode as girlfriend talk + deep dive into mindset work + journaling and voice messaging as powerful tools for processing thoughts and emotions. First a bit of background. Kacey is a professional writer. She and I…

"Stories are a doorway to insight." - Rich Litvin In this episode I share a story about a pivotal moment in my oldest daughter's life. It was emotional for me to read because it brought me right back to May of 2019 when she was finishing up her senior year of high school. This story was not only a transformational moment in her life, but it also si…