Default to Yes: Clarity, Confidence & Coaching for Midlife Reinvention
By: Juli Reynolds, Nurse Coach
Language: en
Categories: Health, Fitness, Mental, Education, Self Improvement, Alternative
Default to YES is your weekly coaching session for clarity, confidence, and midlife reinvention. Hosted by Board Certified Nurse Coach and Clinically Certified Aromatherapist Juli Reynolds, this podcast blends neuroscience, holistic health, and soul-centered coaching to help leaders and high performers rise above burnout, navigate transitions, and live the life they were created for.Each episode delivers:Science-backed strategies for brain health, resilience, and well-beingHolistic practices like aromatherapy, breathwork, and lifestyle medicineStories & coaching questions that spark courage, confidence, and clarity in your daily lifeIf you’re ready to move beyond surviving and start saying YES—to your calling, to your heal...
Episodes
Before You Set Another Goal: Try This Instead
Dec 15, 2025Share Your Tips and Take-aways with me!
Every January, we’re encouraged to set new goals, create resolutions, and push ourselves toward change. And yet, so many well-intentioned resolutions quietly fade by February.
In this episode, I’m sharing a different approach—one that works with your brain, your nervous system, and your values instead of against them.
Rather than asking, “What should I do this year?”
We explore a more powerful question: “Who am I choosing to become?”
You’ll learn why a personal manifesto can be a more ef...
Duration: 00:16:58“For the One Who Feels Like She Does Everything”
Dec 08, 2025Share Your Tips and Take-aways with me!
For the One Who Feels Like She Does Everything: Burnout, December Brain, and the Shift Toward a Healthier Year
Episode Summary:
In this heartfelt and evidence-based episode, Juli speaks directly to the woman who carries the emotional, mental, and practical weight of the holiday season. Drawing inspiration from the new Prime Video film Oh. What. Fun. and Michelle Pfeiffer’s portrayal of Claire—the mom who tries to create the “perfect Christmas” alone—we explore what happens when women feel unseen, unsupported, and overwhelme...
How to Find Hope Again: Neuroscience, Faith, and Practical Tools for Hard Seasons
Dec 01, 2025Share Your Tips and Take-aways with me!
Hope — The Science and the Soul of Beginning Again
When hope feels distant, fragile, or hard to hold, this episode is for you.
In today’s conversation, we explore hope in a way that honors both the brain and the spirit—how it works, why it fades, and how you rebuild it when life feels uncertain. This episode blends neuroscience, psychology, and spiritual formation with a gentle, compassionate invitation to begin again.
Whether you’re navigating exhausti...
Duration: 00:14:15Transform Your Mindset: From Holiday Chaos to Peaceful Living
Nov 24, 2025Share Your Tips and Take-aways with me!
Get your guide here: BREATHE in the Season: Aroma Advent Guide
In this episode, we explore the often overwhelming holiday season and how the practices of Advent can extend beyond December to enrich our lives daily. Discover the 'Aroma Advent Attitude'—a blend of neuroscience, emotional regulation, and spiritual rhythms that aim to foster a sense of peace, hope, and joy all year round. Learn how specific aromas can influence your emotional state and nervous system, promoting well-being and resilience. The host introduces a 25-day sensory devotional guide ca...
Duration: 00:16:22The Prefrontal Protocol: Daily Practices That Actually Change Your Life
Nov 17, 2025Share Your Tips and Take-aways with me!
In today’s episode of the Default to Yes™ Podcast, we’re looking at the real purpose of morning routines, evening reviews, and journaling—and why these practices are not about “me time” or aesthetic ritual.
They are the foundation of what I call The Prefrontal Protocol: a daily rhythm that trains your brain to operate from clarity, calling, and intention rather than reactivity or overwhelm. These simple practices aren’t luxuries—they’re the training ground for capacity, resilience, and the ability to show up as the woman you w...
Duration: 00:19:05We Don’t Always Know What It’s Going to Take (But We Keep Striking Anyway)
Nov 10, 2025Share Your Tips and Take-aways with me!
When King Joash struck the ground only three times, he didn’t know what it would take for victory — or how close he was to breakthrough. In this episode, Juli Reynolds, Nurse Coach and founder of The Yes Society, explores the ancient story of Elisha’s arrows through the lens of neuroscience, lifestyle medicine, and faith.
You’ll discover why persistence shapes the brain, how daily habits anchor healing, and how the rhythm of faith mirrors the science of neuroplasticity. Juli invites you to reimagine this story — not just as a...
Duration: 00:13:01The Morning Shift: The One Thing You Can Do Each Morning to Change Everything Else
Nov 03, 2025Share Your Tips and Take-aways with me!
What if one simple shift in your morning routine could change everything else in your day—your focus, your energy, your peace, your purpose?
In this episode of Default to Yes, Nurse Coach and Aromacognition founder Juli Reynolds breaks down the science and soul behind The Morning Shift—a practical, evidence-based framework to train your brain before the day trains you.
You’ll learn:
Why the first minutes - even the first 10 minutes- after waking are your brain’s most powerful window fo... Duration: 00:19:31Choosing Your Perfect Planner: Even If You Think You Are Not a Planner
Oct 27, 2025Share Your Tips and Take-aways with me!
Every fall, the planner aisle starts calling. Fresh covers, empty pages, endless potential.
And yet — if you’re like most of us — by March that shiny new planner is sitting somewhere under a pile of laundry, half-filled and fully forgotten.
So how do you find a planner that actually fits your life?
Let’s break it down.
Here are the links to my favs:
Free 2 Week Trial: Growth Day AppFull Focus Planner DISCOUNT CODE: JULI10Loose Leaf, 6 ring binder on Amazon, ch... Duration: 00:37:11The Science of Peace as a Practice: Why We Lose Our Calm and How to Get It Back
Oct 20, 2025Share Your Tips and Take-aways with me!
In this week’s episode of Default to Yes, Nurse Coach Juli Reynolds explores the intersection of neuroscience and soul — teaching how to train your brain and body for calm in a world that constantly pulls you out of it.
We’ll unpack the science behind peace as a trainable state — not just an emotional wish. Learn how your vagus nerve, breath, and daily rituals work together to help you recover from stress, restore balance, and re-engage with the world with purpose.
If you’ve felt re...
Duration: 00:27:32When You Just Don’t Feel Like It: The Science of the Blahs and How to Reset
Oct 13, 2025Share Your Tips and Take-aways with me!
In this episode, Juli shares what really happens in your brain after a big trip, project, or event — that strange “blah” feeling when motivation and joy take a dip. Learn about the dopamine-restoration cycle, why your nervous system needs recovery, and how to use small, sensory-based actions to bring your chemistry (and your clarity) back online.
You’ll Learn:
The neuroscience behind low-motivation daysHow dopamine, serotonin, and novelty interactSimple reset habits: drink water, walk barefoot in the grass, get sunlight, listen to music, dance, t... Duration: 00:12:50Cell Care Academy: Your Default to Yes
Sep 29, 2025Share Your Tips and Take-aways with me!
Cell Care—It’s a Matter of Chemistry
Essential oils are chemical messengers—tiny aromatic molecules that signal your brain and body. Paired with VMG foundations (Vitamins, Minerals, Greens) and 10-minute micro-habits, they become practical power tools for better sleep, metabolic health, pain, stress, and digestion. We cover quality (CPTG-style standards), Co-Impact Sourcing®, and a simple 3-step plan to start tonight.
What you’ll learn
Why essential oils work: olfactory → limbic system → autonomic tone (it’... Duration: 00:16:36Navigating Worldviews with Curiosity and Peace
Sep 22, 2025Share Your Tips and Take-aways with me!
Your worldview is the lens through which you interpret reality—shaping your beliefs, your relationships, your choices, and even your future. In this episode of Default to Yes, Juli explores why it’s so important to intentionally understand your own worldview and how doing so can free you to approach others with peace, curiosity, and confidence.
We’ll unpack:
What worldview really means, according to experts in philosophy, psychology, and neuroscience.The core components of worldview: how we see ourselves, others, the world, and the future.The influe... Duration: 00:18:37Your Future Self Will Thank You
Sep 15, 2025Share Your Tips and Take-aways with me!
The 72-Hour Window—How Today Was Shaped Three Days Ago
Have you ever wondered why some mornings you wake up energized and focused, while other days feel heavy and unmotivated—even if nothing dramatic has changed overnight? The secret lies in the last 72 hours.
In this episode, Juli unpacks the science and strategy behind the 72-hour rhythm of your body and brain. You’ll discover why your sleep, food, stress, movement, and even your thoughts from the past three days are shaping the ve...
Duration: 00:21:34How You Get What You Want: Aligning with Your Authentic Self
Sep 08, 2025Share Your Tips and Take-aways with me!
Do you really know what you want—or are you chasing what others expect from you? In this episode of Default to Yes, Juli Reynolds explores the power of clarity: what experts say, what neuroscience reveals, and how a Christian worldview reframes desire as a God-given guide to meaning and purpose.
Here’s what you’ll discover:
Why clarity is the foundation of confidence, courage, and contentmentHow your brain’s reticular activating system filters opportunities once you define what you wantThe difference between chasing dopamine hits vs. living i... Duration: 00:19:11Clarity Paves the Way For Confidence, Courage and Curiosity
Sep 01, 2025Share Your Tips and Take-aways with me!
Today is my birthday, and instead of balloons or cake, I wanted to give you a gift: a story. My story. The truth of why I do this work, why I show up for you here, and why I believe clarity can change everything.
Because there was a time I thought that if I just did all the right things, worked hard, showed up with integrity, I could make the kind of impact I longed for. But what I ran into was a system that cared more about...
Duration: 00:11:20Are Outdated Rules Holding You Back? Here’s the Truth About Growth
Aug 25, 2025Share Your Tips and Take-aways with me!
What if the “rules” you’ve been living by are the very things keeping you stuck?
In this episode of Default to Yes, Nurse Coach and mindset mentor Juli Reynolds invites you to take an honest look at the outdated beliefs we inherit — about success, resilience, and what it takes to grow. Drawing parallels from healthcare, Juli reveals how myths like “fever is the enemy,” “you’re fine if you have no symptoms,” and “I can function on 5 hours of sleep” mirror the dogma we often carry into our persona...
Duration: 00:22:08The Ripple Effect of Showing Up: How to Find Your Voice and Create Change
Aug 18, 2025Share Your Tips and Take-aways with me!
One person in the crowd can change everything.
In this episode, we explore the power of showing up—and why your presence and actions matter more than you think.
We’ll unpack Abraham Lincoln’s 1862 call to “think anew and act anew,” Gavin Newsom’s reminder that we have agency, and the neuroscience behind social contagion—how courage spreads through networks and shifts culture.
You’ll discover how meaning, purpose, and agency fuel long-term motivation, and why playing small doesn’t keep you safe—it keeps you...
Duration: 00:15:37From Shame Spiral to Self-Trust: A 4-Step Framework for Courageous Living
Aug 04, 2025Share Your Tips and Take-aways with me!
Have you ever shared your truth and then immediately regretted it? Had an opportunity to speak and share on stage or in a group, teach a class and immediately after you want to hide? That anxious spiral after emotional exposure is called a vulnerability hangover—and in this episode, we explore what it is, why it happens, and how to move through it with clarity, courage, and self-compassion.
We walk through a real-life scenario using the Clarity Loop—a 4-step framework that helps you move from emot...
Duration: 00:20:23How to Reignite Your Ambition Today (Even if You are Feeling Stuck)
Jul 28, 2025Share Your Tips and Take-aways with me!
Feeling stuck, burned out, or like your ambition has fizzled?
In this episode of Default to Yes, we explore how to reignite your drive by aligning with the Four Foundations of Wholeness: Vitality, Connection, Purpose, and Growth—rooted in neuroscience, behavioral psychology, and faith.
You'll discover:
Why ambition fades and how to restore it with intentionThe brain-based link between purpose and motivationA powerful Ambition Reset Ritual (with or without essential oils)Simple steps to get unstuck and start moving forward wi... Duration: 00:19:09How to Build Unshakable Confidence: Starting with Neuroscience and Redefining Self-Trust
Jul 14, 2025Share Your Tips and Take-aways with me!
Confidence isn’t something you’re born with—it’s something you build. And in this episode of Default to Yes, we’re unpacking the neuroscience behind unshakable self-confidence and how to redefine it for your real life.
We dive into the concept of self-confidence as your reputation with yourself, showing how trust, follow-through, and tiny wins shape your identity and momentum. Backed by science and lived experience, she reveals how dopamine, self-efficacy, and habit stacking help us rewire the brain for trust, action, and resilience.
What...
Duration: 00:15:16Are Your Dreams Bigger Than the Drama? How to Break Free of Drama and Distractions
Jul 08, 2025Share Your Tips and Take-aways with me!
When everything feels uncertain—when you’re facing loss, sickness, or life transition—clarity is your lifeline. In this episode, we explore how to stay in your lane by anchoring to your core values, using both neuroscience and cognitive behavioral strategies to move forward with intention.
You’ll learn the YES Ritual—a simple, powerful framework to reset your mind and align your actions—and discover how aromacognition (the intentional use of essential oils for emotiona...
Duration: 00:22:16Feel Like You’re Doing Too Much? This 3-Step Reset Will Change Everything
Jun 30, 2025Share Your Tips and Take-aways with me!
Are you drowning in work, family demands, health goals, and life’s nonstop pressure? You’re not alone—and you’re not failing.
In this episode, Juli Reynolds shares a powerful yet simple 3-step Reset Framework to help you pause, let go of what’s draining you, and realign with what matters most.
Whether you’re navigating burnout, feeling behind, or just trying to breathe through the chaos—this conversation is your moment to reset and rise.
You’ll learn:
Why doing everything... Duration: 00:20:17Be a Rebel - With this Ritual
Jun 23, 2025Share Your Tips and Take-aways with me!
What if reclaiming your joy, purpose, and mojo could start with just 2 minutes a day?
In this powerful episode of Default to Yes, nurse coach and founder of Reimagine Wellness, Juli Reynolds, shares the origin story of how one simple ritual became the key to transformation. You'll discover how reimagination rewires your brain, restores your energy, and simplifies the path toward your biggest dreams.
Juli blends science-backed tools from neuroscience and lifestyle medicine with her personal healing journey to show how reimagining your self-awareness, relationships, and...
Duration: 00:18:12Stuck with a Past Version of You?
Jun 14, 2025Share Your Tips and Take-aways with me!
Let's Talk About What May Be Quietly Sabotaging Your Efforts!
In this episode, we're talking about something many high-achievers wrestle with: growing in life — doing all the right things — but still feeling stuck in how they see themselves.
Maybe you’re nourishing your body, learning new skills, showing up in your relationships, even healing from hard things… but your self-concept hasn’t caught up. You still tell your story through the lens of failure, loss, or not-enoughness.
It’s time to change that.
We explore:<...
Duration: 00:15:51One Step Forward, Two Steps Back...How Do We Embrace Change and Make It Stick?
Jun 09, 2025Share Your Tips and Take-aways with me!
Originally recorded Aug 2023.
When was the last time that you took the time to explore the profound connection between embracing change and "homeostasis" on the path to mastery and personal growth? Homeostasis, our natural inclination for stability, can often hinder our ability to embrace change and achieve our fullest potential.
Learn the "EMBRACE" framework, a set of practical strategies to navigate the challenges of homeostasis and foster positive transformations - in our individual lives, our communities, and our work environments.
We discuss the importance o...
How to Build Confidence That Lasts: Science-Backed Strategies for Self-Trust and Action
Jun 02, 2025Share Your Tips and Take-aways with me!
Discover how to build lasting confidence through neuroscience, embodied practice, and self-trust. Learn the difference between confidence, esteem, and efficacy.
What’s one small action you can take today that says, “I trust myself enough to begin”?
00:00 Introduction and Welcome
00:56 Understanding Confidence
02:30 Building Confidence: The Confidence-Competence Loop
06:32 The Neuroscience of Confidence
09:41 Embodied Cognition and Power Poses
11:31 Distinguishing Self-Confidence, Self-Esteem, and Self-Efficacy
15:57 Maintaining and Replenishing Confidence
23:13 Final Thoughts and Encouragement
Support...
Duration: 00:28:24What Is the True Definition of Success?
May 26, 2025Share Your Tips and Take-aways with me!
In this episode of Default to Yes, we’re reimagining what success really means—and why knowing your own definition may be the most important step in living the life you were created for.
We explore:
Why we often get success wrongWhat research and personal development experts say about defining successThe role of your Reticular Activating System (RAS) in finding what you focus onHow Earl Nightingale’s “ship without a captain” analogy still speaks todayWhat Proverbs 16:9 teaches us about planning with faithYou’ll walk away with empower...
Duration: 00:22:36From Chaos to Calm: Strategies for Managing Mind Chatter
May 19, 2025Share Your Tips and Take-aways with me!
Mind chatter consists of automatic thoughts shaped by our history, beliefs, societal conditioning, identities, fears, and desires. While some thoughts are helpful, many are repetitive, unproductive, and self-critical. Neuroscience identifies this phenomenon as the default mode network (DMN), which activates when we rest and are not focused on tasks. Ironically, rest is also when we often feel most mentally overwhelmed.
Why We Struggle to Quiet the Mind
Our brains are designed to think—to scan for threats, solve problems, and make sense of the wo...
Duration: 00:22:05Reality Check: Ordinary is the Backdrop to All Things Extraordinary
May 05, 2025Share Your Tips and Take-aways with me!
It’s OK to Be Ordinary as You Default to Extraordinary is a powerful reflection on the science of happiness and the myth of constant joy. Inspired by Michelle Obama's wisdom and supported by Dr. Laurie Santos’ research, this episode explores how embracing the ordinary can lead to an extraordinary life. Listeners will learn about the 3:1 happiness ratio, the PERMA model of well-being, and how most meaningful lives are built through consistent, ordinary actions—not constant excitement. Ideal for high-achieving women, midlife reinvention seekers, and those craving authenticity, this episode offers...
Duration: 00:18:36If Sunday Dread Ruins Your Weekend, This Episode is Your Rescue Plan.
Apr 28, 2025Share Your Tips and Take-aways with me!
Feeling the "Sunday Scaries" creeping in as the weekend winds down? You're not alone — and you’re not stuck with that cycle of dread. In this empowering episode, we explore the science behind Sunday anxiety, the mindset traps that keep us living only for the weekend, and a powerful framework to reclaim your peace, presence, and purpose every day.
Discover simple but transformational questions you can ask yourself to shift your narrative, align your life, and move into your week with confidence and joy. It's time to notice the truth...
How to Stop Spinning All the Plates in Midlife: Science-Backed Strategies for Balance, Energy, and Peace
Apr 21, 2025Share Your Tips and Take-aways with me!
Feeling overwhelmed in midlife? Like you’re juggling too much—and somehow still dropping the ball on what matters most?
In this episode, we’re talking about what it really means to be “spinning all the plates” in midlife—and how to stop. If you’re a woman over 40 trying to manage career, caregiving, health goals, relationships, and maybe your own reinvention, this conversation is for you.
We’ll explore:
Why your brain feels overloaded (and what neuroscience says to do about it)A simple 4-step framework... Duration: 00:25:41The Miracle Mindset: When Faith, Action & Nature Collide in Midlife
Apr 14, 2025Share Your Tips and Take-aways with me!
This episode dives into a powerful quote by Saint Augustine:
“Miracles are not contrary to nature, but only contrary to what we know about nature.”
Juli opens up about her first week working with a coach who's pushing her beyond her comfort zone—triggering questions like:
"Is all this effort really going to create the life I dream about?"
"Is it too late for me?"
If you're a woman over 40 wondering if transformation is still possible, this episode invites you to belie...
Duration: 00:08:56Rewriting the Midlife Map—It’s Not a Crisis, It’s a Calling
Apr 07, 2025Share Your Tips and Take-aways with me!
In this powerful episode of Default to Yes, we challenge the outdated myth of the midlife crisis and uncover the truth: midlife is not a crisis—it’s a calling. Backed by science, infused with soul, and rooted in possibility, this episode invites you to see your 40s, 50s, and beyond as a launchpad for reinvention.
You’ll learn:
Why the “midlife crisis” is more cultural fiction than scientific factWhat neuroscience and psychology tell us about the potential of this life stageHow to thrive in midlife by redefining... Duration: 00:19:58Turning Procrastination Into Purpose: A Mindful Approach
Mar 31, 2025Share Your Tips and Take-aways with me!
Welcome to another extraordinary week! Today, we're diving deep into a topic that's all too familiar to many of us: procrastination. It's something we often use as a valid option in our process of doing things, sometimes even feeling that we gain clarity at the last minute. However, I'd like to propose viewing procrastination through a more mindful lens, especially during this season of Lent.
The Tradition of Lent and Procrastination
Lent is a time of sacrifice, reflection, and realignment with what truly matters...
Duration: 00:20:54Big Wins Start Small: The Secret to Sustainable Success
Mar 24, 2025Share Your Tips and Take-aways with me!
Feeling stuck with slow progress? Remember, every small win matters! Let's dive into the science of small victories and celebrate the journey together.
Unlock the Power of Small Wins: Transform Your Health and Wellbeing
In this episode, Juli Reynolds, nurse coach and aromatherapist, discusses the transformative power of small, consistent actions on your health, energy levels, and overall wellbeing. She emphasizes the importance of recognizing and celebrating small wins as they compound into significant, lasting changes over time. Juli shares insights from behavioral science and personal e...
Duration: 00:14:35Don't Let it Overwhelm You: How Going Upstream Can Save Us Time (and Money)
Mar 17, 2025Share Your Tips and Take-aways with me!
Say YES! To YOU - JOIN THE YES! Society
not ready, have questions: Schedule your FREE Coaching Session and we will map out a strategy for going forward on your balanced wheel of life!
Download your WHEEL OF LIFE Assessment Tool.
In this episode, Juli Reynolds, a Nurse Coach and Certified Clinical Aromatherapist, introduces the concept of foundational wellness by emphasizing the importance of addressing root causes of wellbeing. She shares personal experiences and reflections on flow through the day and highlights th...
Duration: 00:13:46Why You're Tired (and What You Can Do About it): The Hidden Power of Wabi Sabi
Mar 10, 2025Share Your Tips and Take-aways with me!
In this episode of Default to Yes, we explore the ancient Japanese philosophy of Wabi Sabi and its teachings on finding beauty in imperfection, impermanence, and incompleteness. Embracing Wabi Sabi can shift perspectives on work-life balance, health, and overall well-being. The episode delves into five core teachings: embracing imperfections, appreciating simplicity, accepting natural cycles, finding beauty in the broken, and slowing down to be present. We look at how these principles can reduce stress, improve mental resilience, and enhance overall life satisfaction.
Join the community and discover how t...
Duration: 00:22:49The Overcommitment Trap: How to Reset and Navigate Life with Intention
Mar 03, 2025Share Your Tips and Take-aways with me!
🚨 Feeling overwhelmed by your own to-do list? 🚨
You start the day strong—morning routine, maybe a workout—but by midday, you're reacting instead of leading your day with intention. Why? Because we answer to three brains:
🧠 Logic (Head)
❤️ Emotions (Heart)
🔥 Instinct (Gut)
When they’re not in sync, we overcommit, lose focus, and feel drained.
That’s why you need an Emergency Reset Plan—your parachute when life feels like free fall. 🎯
You don’t have to be ruled by chaos. Take...
Duration: 00:14:48Elevate Your Relationships: How to Be Intentional with Who Is in Your Circle
Feb 24, 2025Share Your Tips and Take-aways with me!
Ever wondered how social dynamics impact your well-being? Learn how to craft a life filled with meaningful connections & rise to your extraordinary self.
Essential Oil Blend for Emotional Clarity
To set the stage for this emotional work, use this essential oil blend to ground yourself and create a sense of safety:
Taking the Next Right Step Forward.
Feb 17, 2025Share Your Tips and Take-aways with me!
You have the power to transform your world! 💪 Embrace your purpose and integrity in every step you take. What would it look like if we all took that next right step of integrity? Let’s explore together
Schedule your NO REGRETS Discovery Call
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If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?
CLICK HERE and get every episode plus bonus content sent r... Duration: 00:16:47Our Love / Hate Relationship with Goals and How to Cultivate Readiness for Lasting Success
Feb 10, 2025Share Your Tips and Take-aways with me!
In this episode, we explore the complex relationship we have with goals and how assessing our readiness can lead to lasting success.
We love goals. We hate goals. But when we understand that readiness is everything, we can set our goals - no judgment, hold loosely to the outcome, and always be heading in the direction we WANT to go.
Maybe it isn't goals that make us hesitate, it may be the risk of failing at meeting the goals that you're not ready for. When we fo...
Duration: 00:21:37Circles of Concern to Control: Personal Empowerment in Challenging Times
Feb 03, 2025Share Your Tips and Take-aways with me!
Welcome to another week of embracing your extraordinary self. Today, we're diving into a topic crucial for enhancing our ability to truly default to excellence: mastering our approach to conflict, stress, and managing our energy. Stress, anxiety, and conflict are inevitable parts of life. How we engage with them greatly influences our overall well-being. When overwhelmed by external pressures or difficult situations, or distracted by media and cultural events, it can deplete our energy, leading us to react emotionally. But with the right approach, we can regain control.
...
Duration: 00:19:54How to Generate Energy and Increase Focus
Jan 27, 2025Share Your Tips and Take-aways with me!
Self-care fuels energy, productivity, and flow. Using the science behind self-care, Juli emphasizes its importance beyond simple relaxation and spa days. Drawing insights from Adam Grant's book, 'Hidden Potential,' and her own coaching experiences, she presents the 'RESET' framework to guide listeners in creating sustainable self-care routines. The framework highlights Rest, Energy, Soothe, Explore, and Track as the core elements to maintain optimal mental, emotional, and physical health.
Get the '10-Minute Self-Care Plan' for actionable steps towards better well-being, and join the R...
One of The Most Important Questions You'll Ask Yourself
Jan 20, 2025Share Your Tips and Take-aways with me!
“Most people, including ourselves, live in a world of relative ignorance. We are even comfortable with that ignorance, because it is all we know. When we first start facing truth, the process may be frightening, and many people run back to their old lives. But if you continue to seek truth, you will eventually be able to handle it better. In fact, you want more! It's true that many people around you now may think you are weird or even a danger to society, but you don't care. Once you've ta...
Duration: 00:25:55Every Doorway Is A New Opportunity
Jan 13, 2025Share Your Tips and Take-aways with me!
What if every doorway was your Holy Door? ✨
Pause as you walk through. Touch the doorframe. Ask yourself:
💭 What do I need to leave outside?
💭 How do I want to show up?
💭 What do I want to bring into this space?
Every threshold is a chance to reset, realign, and step into your extraordinary self.
Want to embrace this year of Jubilee with no regrets? Join my mailing list, and I’ll send you the No Regrets Workbook—your guide to leaving doubts...
Duration: 00:12:11The Jigsaw Principle: Non-negotiables For Getting What You Want
Jan 06, 2025Share Your Tips and Take-aways with me!
Embracing Non-Negotiables for Lasting Change: A Strategy for 2025
As we step into a new year, many of us find ourselves setting goals and resolutions to make this year even better than the last. Yet, the media often highlights our collective struggles to stick with these resolutions. We've all heard the discouraging statistics: new gym memberships that go unused, weight loss goals that fizzle out by February, and aspirations that crumble once the novelty of the new year wears off.
Despite these challenges, what if I...
Duration: 00:21:10Stop, Start, Continue: A Framework for a Transformative Lifestyle
Dec 30, 2024Share Your Tips and Take-aways with me!
Join the No Regrets Reset 3-Day Challenge and start 2024 with clarity and confidence! Let go of regrets, rediscover your dreams, and create an actionable vision map for the life you truly want.
Over three transformative days, we’ll:
✅ Let go of regrets
✅ Reconnect with your dreams—even those you’ve set aside for years.
✅ Map out your vision for 2025
✅ Step into the new year with clarity, courage, and confidence.
The challenge runs Jan 9-11...
Duration: 00:20:45Reset: MINDFULNESS PRACTICE
Dec 21, 2024Share Your Tips and Take-aways with me!
This guided two-minute (approximately) reset is designed to help you ground yourself and find clarity. It begins with the application of essential oils to pulse points or the substernal notch, enhancing the calming experience through aroma during deep breathing exercises. You are then guided to pause, straighten your posture, and perform a series of deep breaths, followed by mindfulness techniques that involve noticing your surroundings and textures. The exercise continues with choosing a calming word to focus on while breathing, reflecting on gratitude, and using the word 'release' as a...
Duration: 00:04:47Why not? Why not you? Why not now?
Dec 16, 2024Share Your Tips and Take-aways with me!
In this episode, we are bringing to light the obstacles and misconceptions that hold us back from pursuing our dreams. Through personal anecdotes and expert insights from neuroscience and psychology, we look at common excuses like lack of time, age, and money, and how to overcome them with a shift in mindset. The episode highlights the importance of setting meaningful goals, taking small actionable steps, and finding a support system.
00:00 Introduction and Setting the Stage
01:15 Understanding the Obstacles
03:03 Common Excuses and Misconceptions
05:53 O...
Duration: 00:25:42It's Not Too Late. Your Dream is Waiting.
Dec 09, 2024Share Your Tips and Take-aways with me!
Welcome to another extraordinary week!
The Truth About Timing
It's a common misconception that certain opportunities are bound by time. If you've ever thought, "It's too late for me," you're not alone. But the truth is that it's never too late to set goals or pursue dreams that have been in your heart for years. Whether you're 20 or 70, age is not a barrier—experience and wisdom have prepared you for this moment.
Overcoming Lies We Tell Ourselves
We often tell ourselves lies abo...
Duration: 00:16:10MINDFULNESS PRACTICE: Hope
Dec 02, 2024Share Your Tips and Take-aways with me!
A Moment for Mindfulness: Advent Reflection on Hope
Find Stillness:Begin by finding a quiet, comfortable place to sit or lie down. Allow yourself to pause from the busyness of the day and embrace this time of quiet reflection.Ground with Breath:
Close your eyes and take a deep breath in through your nose, feeling your belly rise as you fill your lungs with air. Hold this breath for a moment, and then exhale slowly through your mouth, releasing any tension. Repeat this... Duration: 00:05:19
A Season of Stress or Serenity?
Dec 02, 2024Share Your Tips and Take-aways with me!
We can celebrate the Advent season with intention and serenity. Advent as a period of hope, waiting, and reflection, with benefits for overall well-being all through the year, regardless of one's beliefs.
Pausing to breathe, simplifying expectations, cultivating hope, embracing rest, and finding community - these are all steps to a more serene season.
To join the 'Season of Serenity' Advent Community to share in this journey of peace and hope, blending sacred themes with the power of aromatherapy.
JOIN HERE. <...
What is Good and True
Nov 25, 2024Share Your Tips and Take-aways with me!
In this episode, we discuss the pressures and expectations of the holiday season. as we shift focus from the pursuit of perfection to appreciating authentic connection, gratitude, and love.
The episode concludes with a guided meditation aimed at fostering calm, relaxation, and gratitude amid the holiday hustle.
00:00 Introduction and Holiday Season Overview
01:01 Reimagining Holiday Expectations
02:12 The Beauty of Hallmark
04:10 Essential Oils for Holiday Mindfulness
Lavender for relaxation during the body scan.Sweet Orange to uplift a... Duration: 00:12:14It's BOGO Week! Bergamot Essential Oil For Anxious Feelings
Nov 19, 2024Share Your Tips and Take-aways with me!
Get your essential oils and learn how to use them in your home - take control of your health and well-being, naturally!
Use this customizable cart: doTERRA BOGO dealsSchedule a Virtual Aromatherapy Session. Learn more about essential oilsSupport the show
If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?
CLICK HERE and get every episode plus bonus content sent right to your inbox! Schedule your NO... Duration: 00:06:28Change Your Thought, Change Your Life
Nov 18, 2024Share Your Tips and Take-aways with me!
In this episode, we reflect on the importance of aligning thoughts with personal values. Juli shares her systematic approach to changing unhelpful thought patterns. By understanding the role of the brain in forming these patterns, recognizing limiting beliefs, and challenging their validity, we can create and reinforce new, empowering thoughts. Juli shares personal insights and practical steps, such as journaling, visualization, and affirmations, to rewire the brain through neuroplasticity. The episode emphasizes the significance of patience, consistent practice, and a support system in making sustainable changes.
If you...
Learning to Trust Your Intuition with Emily Grimm
Nov 11, 2024Share Your Tips and Take-aways with me!
Unlocking Intuition and Healing: A Conversation with Nurse Coach Emily Grim
Enjoy this conversation with Emily Grimm, a Nashville-based trauma-informed breathwork specialist and nurse coach. Emily shares her transformative journey from an uncertain nurse to a courageous advocate for intuitive living and somatic healing. She emphasizes the power of following one's intuition and the benefits of breathwork in overcoming personal and professional challenges. The discussion also touches on practical tools for everyday mindfulness, handling fears, and the importance of embracing one's true self. Emily introduces her upcoming virtual...
Duration: 00:33:10Navigating Current Events: Finding Calm in the Chaos, Be Light
Nov 04, 2024Share Your Tips and Take-aways with me!
In this episode, we are talking about how to manage stress during election cycles and other distressing current events.
We talk a lot about being aligned with your values. If you find yourself needing a little guidance on clarifying your values, I created a free guide, you can get it here: Values Clarification: 7 Steps to Walking More Freely in the Direction of Your Dreams
In a world filled with unsettling headlines—political divides, crime, natural disasters, and conflicts—it’s easy to feel overwhelmed. This e...
Character and Integrity Matters: The Essence of Leadership
Oct 28, 2024Share Your Tips and Take-aways with me!
Cultivating Ethical Leadership Through Self-Reflection and Trust
By exploring the profound impact ethical leadership has on healthcare, community involvement, and learning environments, Juli underscores the importance of trust, transparency, and respectful communication. Drawing inspiration from thought leaders like Brene Brown and Simon Sinek, the discussion highlights strategies for navigating disagreements, aligning shared values, and fostering open communication. Practical tools such as reflective journaling and self-evaluation prompts are provided to encourage leaders to stay true to their core values, seek feedback, and support their teams effectively. The episode emphasizes...
Duration: 00:33:20Alignment Meditation / Mindfulness
Oct 22, 2024Share Your Tips and Take-aways with me!
This is a guide you through a heart alignment meditation aimed at reconnecting with your inner wisdom and aligning with your highest self. It instructs you to find a comfortable seated position, focus on your breathing, and visualize drawing in healing light into your heart while releasing any negativity. The practice involves feeling grounded and present, opening your heart to love and peace, and connecting with your best self. It encourages you to ask your heart for guidance and ends with bringing awareness back to the present while retaining a...
Duration: 00:08:32Default to Extraordinary: A Framework for Aligning with Your Best Self
Oct 21, 2024Share Your Tips and Take-aways with me!
Embrace Extraordinary Living: Aligning Mind and Heart with Purpose
In this episode, we delve into the power of adopting a 'yes' mindset to live an extraordinary life. Our discussion covers overcoming stagnation, breaking limiting beliefs, and maintaining purpose through life's unexpected challenges. By aligning choices with core values and visualizing our best selves, we can ensure that our actions contribute to personal growth and well-being. Practical strategies such as the 10-10-10 rule and mind-body-spirit checks are introduced to help navigate decisions. The episode concludes with a heart...
Duration: 00:29:33Living in the Moment
Oct 14, 2024Share Your Tips and Take-aways with me!
In this episode the focus is on living in the moment and how to balance past experiences, present engagement, and future aspirations. We explore the importance of mindfulness practices, like breathwork and journaling, that help reduce stress and enhance emotional well-being. Techniques such as the 4-7-8 breathing method are discussed as tools to anchor oneself in the present, providing psychological and physical benefits. Emphasizing that mindful living improves relationships, productivity, and life satisfaction, the episode encourages listeners to practice staying present and to embrace life as it...
When Answering Life's Questions, "Do Your Own Research" - With Kim Benoy
Oct 07, 2024Share Your Tips and Take-aways with me!
We could have called this episode, "Embrace the Squiggles" on the Journey to Your Extraordinary Self - but went with a great word from our guest, Do your own research"!
In this episode, we explore the concept of 'defaulting to yes' and the non-linear path to success. Through a candid conversation between the Juli and guest Kim Benoy, we explore all the things about navigating life's uncertainties, embracing change, and finding fulfillment. Kim shares her personal experiences of leaving a long nursing career, the importance of listening to i...
Duration: 00:40:32Overcoming Insecurity: It Matters to Everyone Around You
Sep 30, 2024Share Your Tips and Take-aways with me!
Overcoming Insecurity in Leadership: Embrace Growth and Mastery
In this episode, host Juli Reynolds delves into the challenges and impact of insecurity in leadership. Juli explores how insecurities in leaders can profoundly influence their teams and the organizations they run. She distinguishes between justified and unjustified insecurities and introduces the SECURE framework as a tool to overcome these barriers.
Self-awareness
Evaluating insecurities
Cultivating growth
Understanding triggers
Realigning narratives
Engaging support
Using this framework, leaders can t...
Reimagine Resilience: Building a Foundation of Hope for the Hard Times
Sep 23, 2024Share Your Tips and Take-aways with me!
Note for the host, Juli Reynolds:
We missed a week, I know. I was in a hospital waiting room while my husband underwent an emergency cardiac bypass. This episode may sound different - recorded it on my phone and no editing this time. :-) Because... priorites, right!
Welcome to the Default to Yes Podcast - I'm gladd to be on the journey with you!
Here's what we are talkin about this week:
In this episode, Juli talks about personal challenges faced, including her hus...
Your Power Tool for Overall Well-Being: Reimagine Wellness with Essential Oils
Sep 10, 2024Share Your Tips and Take-aways with me!
Reimagining Wellness: The Power of Essential Oils
In this episode of the 'Default to Yes' podcast, host Juli Reynolds, a nurse coach and certified aromatherapist, shares her journey of integrating essential oils into her practice, which she now calls Aroma Coaching. Juli discusses the transition from conventional medical practices to the use of natural remedies like essential oils, which she discovered while trying to find alternative solutions for her and her son's health issues. She delves deep into the chemistry and functionalities of essential oils, explaining their extraction...
Duration: 00:26:49Creating Balance: Rhythms for Sustainable Success
Sep 02, 2024Share Your Tips and Take-aways with me!
Click HERE to Get your worksheet / guide to Creating Balance: Rhythms for Sustainable Success
In this episode, explore the essential components for creating an extraordinary life. We focus on the importance of intentionality, focusing on a strong mindset and well-defined goals. There are a few common aversions to the concept of goals - so stick with it, you are free to use alternative terms, such as objectives or outcomes.
The discussion covers the role of mindset, backed by neuroscience, in shaping brain structure and p...
Need Motivation? Grow a Bigger Brain: The Cognitive Benefits of Physical Activity
Aug 26, 2024Share Your Tips and Take-aways with me!
Sometimes we need to draw some inspiration for the things we don't want to do from the things we want to do!
In this episode, as a way to tap into the value of learning, personal growth and cognitive / mental health, we are going to look into the often-overlooked brain benefits of exercise, underscoring the significance of both physical and mental challenges for cognitive health. Despite not enjoying traditional exercise routines, I am finding motivation through hiking and exploring waterfalls. This led to some further research on h...
The Toughest Moments: How We Leverage Them for Good
Aug 19, 2024Share Your Tips and Take-aways with me!
In this episode, Juli Reynolds, a nurse, coach, and aromatherapist, guides listeners through a journey of discovering their extraordinary selves by defaulting to 'yes'. She discusses the struggle of facing emotional and physical challenges, the importance of resilience, and provides practical strategies for overcoming obstacles.
Drawing inspiration from research and other influencers, she emphasizes the role of the brain in seeking comfort and how to counteract that with resilience and proper mindset. Juli shares personal experiences, highlighting the lessons learned from hiking, and introduces aroma cognition as a t...
Is Victim Mentality or Learned Helplessness Showing up in Your Workplace? How to Avoid and Overcome
Aug 05, 2024Share Your Tips and Take-aways with me!
In this episode, Juli Reynolds, a nurse coach and aromatherapist, discusses the pervasive issues of victim mentality and learned helplessness in the workplace. She explains how these psychological states affect nurses' job satisfaction and productivity, contributing to a toxic work environment. Julie shares insights on how nurse coaches can help shift these mindsets through cognitive restructuring, mindfulness, aromatherapy, and other holistic interventions. She emphasizes the importance of fostering open and supportive environments, understanding emotional barriers, and integrating holistic care for overall well-being.
Join Juli as she highlights personal e...
Transforming Dreams to Reality: Lessons Inspired by Olympic Champions
Jul 29, 2024Share Your Tips and Take-aways with me!
Just like drafting really, we can use the Olympics as a time to gain momentum on our own race, we can take this time to be inspired by these amazing athletes AND evaluate our own strategies for goal setting, commitment, resilience, and the importance of maintaining balance and mindfulness.
Olympic athletes embody the reality of struggles and successes that we can use to motivate us as we aspire to extraordinary lives. As we watch, we can go beyond just being entertained, we can visualize our own goals and t...
Meeting vs. Exceeding Expectations: A Different Thought About Workplace Evaluations
Jul 22, 2024Share Your Tips and Take-aways with me!
Exceeding Expectations: Embracing the Cognitive Climb
In this episode of 'Default to Yes,' we explore the concept of exceeding expectations in various aspects of life, changing perspectives on workplace evaluations, emphasizing the importance of shifting thoughts to serve better outcomes. Exceeding expectations can impact professional and personal growth, drawing on psychological theories and practical examples.
00:00 Introduction to the Default to Yes Journey
00:15 Rethinking Work Evaluations
01:09 The Cognitive Climb: Shifting Perspectives
01:25 Exceeding Expectations: Beyond the Ordinary
02:21 The Psychology of Exceeding Expectations
03:54 E...
Four Foundational Questions for Emotional Freedom
Jul 15, 2024Share Your Tips and Take-aways with me!
In this episode, we explore the power of intentional thinking and the impact of mindset on personal growth, the concept of 'defaulting to extraordinary' and addresses the importance of metacognition in shaping our thoughts and emotions.
Four key questions to assess mindset on a journey towards emotional freedom, intentional living, and overall well-being.
00:00 Introduction and Episode Overview
00:25 The Power of Thoughts and Metacognition
01:22 Foundational Thinking and Emotional Management
02:39 Practical Steps
04:14 Embracing Personal Growth and Overcoming Challenges
07:36 Ex...
Duration: 00:21:10Embracing the Long View: Understanding the Power of Decades Over Years
Jul 10, 2024Share Your Tips and Take-aways with me!
Support the show
If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?
CLICK HERE and get every episode plus bonus content sent right to your inbox! Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of) Let me know what it looks like when you default to YES... Duration: 00:21:50Navigating the Pillars of Lifestyle Medicine
Jul 01, 2024Share Your Tips and Take-aways with me!
Join host Juli Reynolds, a nurse coach and aromatherapist, as she delves into the principles of lifestyle medicine and her personal experiences with the wheel of life assessment and the Growth Day app for overall wellbeing. This episode covers the six pillars of lifestyle medicine, including nutrition, sleep, stress management, avoiding substance abuse, and fostering social connections. Juli also shares insights from Dr. Shefali's pioneering work on conscious parenting, emphasizing mindful and emotionally intelligent decisions in raising children. Tune in for practical tips on wellness and parenting, and discover strategies...
Duration: 00:17:49Getting Into the Rythym of Getting the Results You Want
Jun 24, 2024Share Your Tips and Take-aways with me!
Not getting the results you want? In this episode we discuss how too often we leave our aspirations to randomness, relying on motivation to keep us moving forward.
Discover the power of rhythm in achieving your goals. Small, consistent actions can create momentum. Let’s chat about your journey to growth! #Rhythm #Growth
Recommended Reading:
Do Intentions and Affirmation Really Work: What's the Secret?
Jun 17, 2024Share Your Tips and Take-aways with me!
"Each decision we make, each action we take, is born out of an intention."
~ Sharon Salzberg"
Setting intentions is a practice rooted in psychology and mindfulness. Research suggests that setting clear intentions can help us clarify goals, increase motivation, and enhance performance. By setting an intention, you are essentially training your brain to cooperate with you in the way you want to show up in the world.
In this episode, I share my process of setting intentions, in response to one of the questions I r...
Feelings are Signals, Not Stop Signs: A Message for Women and Nurses Everywhere
Jun 10, 2024Share Your Tips and Take-aways with me!
Feelings serve as signals, not stop signs. If we let them, they will guide us through the maze of our personal and professional lives. If we ignore, suppress, numb, or inflate them - that's when we get a little lost or hit a wall,
For women and nurses, often balancing multiple roles and responsibilities, emotions can signal the need for self-care, reflection, or change.
Instead of perceiving feelings as impediments, embracing them as informative cues can empower individuals to navigate challenges more effectively. Whether it's the s...
"What Happens When You Truly Believe You Are Your Greatest Asset?"
Jun 03, 2024Share Your Tips and Take-aways with me!
What if you said to yourself today, "I am my greatest asset". How would that feel? Would you show up any differently?
Embracing the belief that "I am my greatest asset" is not just about boosting self-esteem; it is about recognizing the inherent value you bring to the world. For nurses and others in high-stress professions, maintaining a strong sense of self-worth is essential for personal well-being and professional effectiveness. By practicing self-compassion, setting personal goals, and seeking positive affirmations and support, you can reinforce this truth and l...
Self Health Coaching: Lifestyle Medicine Style
Jun 03, 2024Share Your Tips and Take-aways with me!
This week my self coaching through the pillars of Lifestyle Medicine almost had me sending you to another podcast.... ok, after talking through the pillars, I still do want you to go to another podcast, here is the link:
https://www.melrobbins.com/podcasts/episode-185
By the time you finish listening, you’ll have an entirely different approach to how you think about life.
Learn how to use the Assessment tools that I use here: The Whole Life Audit
Support the show
<... Duration: 00:17:49The Destination Won't Be Different From the Journey: A Framework For Balancing Ambition and Joy
May 27, 2024Share Your Tips and Take-aways with me!
We think we have to either push ourselves, strive for excellence OR enjoy our lives, embracing joy and peace. It doesn't have to be either / or. It's AND.
By learning that the destination will feel like the journey, we can focus on bringing all of our aspirations for more - learning, growing, achieving, celebrating - to the journey. We can embrace our desire to make a significant impact AND enjoy our relationships, experiences... all of it - along the way.
This does not come easy, and it...
Revision Required: Turning Setbacks into Mastery
May 20, 2024Share Your Tips and Take-aways with me!
Revisions are not setbacks but essential steps toward mastery. By adopting a growth mindset and utilizing the R.E.V.I.S.E. framework, you can transform the process of revision from a source of frustration to a rewarding journey of continuous improvement. Each revision brings you closer to excellence, reinforcing that true mastery is achieved through persistent effort and a willingness to learn and adapt.
Do you think you are dealing with perfectionistic tendencies? TAKE THE QUIZ
Once you take the quiz, I'll give you access...
Do it Anyway: The Power of Showing Up in the Midst of Uncertainty
May 13, 2024Share Your Tips and Take-aways with me!
Go for your goals, set you high intentions - that is a great way to show up in the world! If we balance that out with holding loosely to the outcomes along the way - we will all just be happier people!
That is not always easy, that is why I have an accountability group and a coach - to stay objective and hold space when things aren't going the way I had hoped.
Who are your support people?
What is your process for show...
Embracing Your Uniqueness: Your Personal Mission Statement
May 06, 2024Share Your Tips and Take-aways with me!
Psychology research has shown that individuals who embrace their unique identity tend to have better mental health and well-being. AND, the world needs you to bring all that makes you uniquely you - it is what you were created for!
After you listen to this episode, lean into writing or clarifying your personal mission statement.
Your personal mission statement should reflect your values, goals, and aspirations. This can help you clarify your identity and purpose. Your mission statement should be specific, actionable, and ref...
Duration: 00:13:03What do you want more of? Reflections on Embracing Our Own Transformation
Apr 29, 2024Share Your Tips and Take-aways with me!
Support the show
If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?
CLICK HERE and get every episode plus bonus content sent right to your inbox! Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of) Let me know what it looks like when you default to YES... Duration: 00:15:53Quality of Life, Finishing Well with Elena Prendergast, DNP, NP
Apr 22, 2024Share Your Tips and Take-aways with me!
Meet Elena Prendergast, DNP, Owner/Professional Quality of Life Navigator. Elena is Assistant Professor at Augusta University , at the College of Nursing
Department of Doctorate of Nursing Practice Program where she is equipping current and future nurses to deliver quality evidence-based care. Elena is dedicated to increasing awareness and access to EOL/Palliative Care through education, advocacy, and the delivery of holistic, person-centered care. In this episode we get to hear her expert view on Advanced Directives and the heart of Palliative Care.
As we default to...
How Self-Talk Shapes Your Success and Ignites Extraordinary Motivation
Apr 15, 2024Share Your Tips and Take-aways with me!
Studies have shown that our internal dialogue directly impacts our mindset, emotions, and behavior. It's like having a constant conversation with ourselves, shaping our perceptions of the world and ourselves within it.
Constructive self-talk isn't about blindly chanting affirmations or ignoring reality. It's about cultivating a constructive inner dialogue that fuels our motivation and empowers us to reach for the extraordinary.
Here's a framework to get you started:
Awareness: Awareness is the key to making positive changes. Do your thoughts empower you to t... Duration: 00:28:10Normalizing the End of Life Conversation: Success Strategies with Sheri Kline, ARNP, End of Life Doula
Apr 08, 2024Share Your Tips and Take-aways with me!
National Healthcare Decisions Day (NHDD) exists to inspire, educate, and empower the public and providers about the importance of advanced care planning. Advance care planning allows us to make informed decisions about our medical care in case we are unable to communicate our wishes in the future. It is a thoughtful and compassionate way to take control of one's healthcare journey and alleviate potential burdens on family members during difficult times.
In this episode, join in the conversation with Sheri Kline, ARNP, MSN, GNP, BC, EOL Doula, Holistic W...
Stop the Downward Spiral and Reclaim Your Motivation
Apr 01, 2024Share Your Tips and Take-aways with me!
Oh, Crappy Day! We all experienced those days when waking up feels like being hit by a truck, and the idea of tackling our to-do list is daunting. It's as if a heavy cloud has descended, making even simple tasks feel overwhelming. Fortunately, psychology has a lot to say about why we feel this way and, more importantly, what we can do about it.
Feeling overwhelmed and unmotivated often results from a mix of psychological factors. One main contributor is burnout – a state of emotional, mental, and physical exha...
MINDFULNESS PRACTICE: Feel the Fear, and Do it Anyway
Mar 27, 2024Share Your Tips and Take-aways with me!
Eleanor Roosevelt's timeless advice to "do one thing every day that scares you" resonates deeply with the human experience. By confronting our fears and embracing new challenges, we unlock the door to personal growth, resilience, and fulfillment. Through science-backed strategies and intentional action, we can incorporate this wisdom into our daily lives, cultivating a mindset of curiosity, courage, and continuous learning. As we navigate the complexities of life, let us remember that true growth lies beyond the confines of our comfort zones.
Support the show
If...
Duration: 00:05:25Do One Thing Every Day, That Scares You: Success Strategy for Living with Intention and Courage
Mar 25, 2024Share Your Tips and Take-aways with me!
The timeless advice, often credited to Eleanor Roosevelt, "do one thing every day that scares you" resonates deeply with the human experience. By confronting our fears and embracing new challenges, we unlock the door to personal growth, resilience, and fulfillment. Through science-backed strategies and intentional action, we can incorporate this wisdom into our daily lives, cultivating a mindset of curiosity, courage, and continuous learning. As we navigate the complexities of life, let us remember that true growth lies beyond the confines of our comfort zones.
What would it...
Your Biggest Competitor: Success Mindset for Defaulting to Extraordinary
Mar 18, 2024Share Your Tips and Take-aways with me!
How are we embracing self-transformation and introspection to navigate personal growth?
What do you see when you look in the mirror? Do you see endless possibilities staring back at you? Embrace the idea that you have the power to shape your future. Every day is a chance to grow, learn, and improve. Allow yourself to evolve and discover the unique qualities that set you apart. Embrace change and innovation as you strive for greatness. Keep pushing yourself to reach new heights and unlock your full potential. Remember, the j...
Your Biggest Competitor: Success Mindset for Defaulting to Extraordinary
Mar 18, 2024How are we embracing self-transformation and introspection to navigate personal growth?
What do you see when you look in the mirror? Do you see endless possibilities staring back at you? Embrace the idea that you have the power to shape your future. Every day is a chance to grow, learn, and improve. Allow yourself to evolve and discover the unique qualities that set you apart. Embrace change and innovation as you strive for greatness. Keep pushing yourself to reach new heights and unlock your full potential. Remember, the journey to self-improvement is ongoing. Keep questioning, exploring, and e...
MINDFULNESS PRACTICE: Celebrating Wins (6 minutes)
Mar 13, 2024Share Your Tips and Take-aways with me!
Mindfulness Exercise: Celebrating Wins
Find a quiet and comfortable space where you can sit or lie down without distractions. Close your eyes and take a few deep breaths, allowing yourself to relax and let go of any tension in your body.
Step 1: Reflect on Your Wins
Begin by taking a few deep breaths in... in through your nose, out through the mouth.
you may want to smile, or just relax and breathe.
reflecting on your recent accomplishments, both...
Celebrate the Wins: A Success Strategy for Staying Motivated (Episode 55)
Mar 11, 2024Share Your Tips and Take-aways with me!
Celebrating wins, both big and small, is essential for fostering motivation, resilience, and overall well-being. Whether it's achieving a long-term goal like Dianne Nyad's epic swim, breaking records in a sport, sailing around the world... or showing up at the gym, finishing the degree, the book, baking a Bundt cake, signing up to take a class on a skill you desire, drinking your water for the day- whatever step forward, big or small - every accomplishment deserves recognition.
By incorporating a framework for celebrating wins into our daily o...
The Art of Compartmentalization: Success Strategy for Preventing Overwhelm and Burnout
Mar 03, 2024Share Your Tips and Take-aways with me!
Burnout has become a familiar term - with good reason. It's not just a buzzword. In today's fast-paced world, many people find themselves juggling multiple responsibilities, facing constant pressure to perform at their best, both personally and professionally. Burnout is more than just feeling tired or stressed; it's a state of emotional, physical, and mental exhaustion caused by prolonged stress. Recognizing the signs of burnout and taking proactive steps to prevent it is crucial for maintaining overall well-being. Remember, it's essential to prioritize self-care, set boundaries, and seek support when...
Duration: 00:22:48Regret Release Ritual: A Success Strategy to Release the Grip of Regret
Feb 26, 2024Share Your Tips and Take-aways with me!
Regret is a powerful emotion that has the potential to shape our lives in profound ways. However, by understanding its underlying mechanisms, recognizing its presence, and actively working to release its grip, we can reclaim agency over our lives and pursue our aspirations with greater courage and clarity. Embrace the journey of self-discovery and growth, knowing that each experience, regrettable or not, contributes to our one extraordinary life.
Regret comes up when we perceive that our current situation is worse than an alternative scenario that we could have c...
Know What You are Worth: You are Worthy of Success
Feb 19, 2024Share Your Tips and Take-aways with me!
If you believe you are worthy and valuable, you are worthy and valuable. Even if you don’t believe you are worthy and valuable, guess what—you still are worthy and valuable!
There is a difference between evaluating actions and evaluating personal worth. We can learn from our mistakes and grow as individuals by assessing our efforts. However, evaluating our worth by any of the things that are apparent values of culture - appearance, status, relationships, popularity - can threaten our well-being and put us out of a...
Duration: 00:31:10Overcoming Fatigue and Overwhelm: Success Strategy to Change the Narrative
Feb 12, 2024Share Your Tips and Take-aways with me!
It's easy to fall into the trap of fatigue. What starts as a harmless intention to relax for a bit can quickly spiral into a marathon of late-night streaming sessions. Before we know it, we're burning the midnight oil, juggling multiple responsibilities, and relying on caffeine to keep us going.
Research reveals a compelling link between fatigue and impaired decision-making. When fatigued, our cognitive resources become depleted, making it challenging to process information, evaluate options, and make sound judgments. Sleep deprivation, a common cause of fatigue, disrupts neural...
STOP Working On Self Improvement and Looking For Happiness, It's Closer That You Think.
Feb 05, 2024Share Your Tips and Take-aways with me!
The human mind can engage in mind wandering, which can improve memory consolidation, problem-solving, and creative thinking, as well as reduce stress levels. However, prolonged mind wandering can lead to negative emotions such as stress, anxiety, and depression. Happiness is a complex mix of both mental and brain-related factors. It is important to maintain a balance between mind wandering and staying focused. Incorporating mindfulness meditation, setting realistic goals, avoiding multitasking, creating mindful rituals, and embracing self-awareness are all ways to cultivate a happier life. Pursuing well-being, a combination of happiness...
Duration: 00:41:28Common Sense is Not Always Common Practice - Closing the Gap Between What We Know and What We DO
Jan 29, 2024Share Your Tips and Take-aways with me!
Ever wondered why common sense is not always put into action?
Despite being defined as the practical ability to perceive and understand things, following common sense isn't as straightforward as it seems. Common sense isn't always common practice. Different perspectives, competing priorities, and a lack of knowledge or skills can keep up from practicing what we know. Laziness, stubbornness, or a desire to go against the norm may also contribute to the gap between common sense and common practice. While it may not always be easy...