Creating a new habit often comes with challenges. But when the new habit you're trying to create is one we often view as non-essential, it adds even more of a challenge to the situation! In this episode we dive into tools and techniques to help you create a consistent self-care routine. And don't forget to get your copy of the free Self-Care Toolkit with everything you need to create a self-care routine that works for you and your life! Download your copy at: https://nourishnestbreathe.com/selfcaretoolkit Additional Resources: What self-care is - and what it isn't: https://nourishnestbreathe.com/p4 When everything feels like a chore: https://nourishnestbreathe.com/p9 Are you an introvert or extrovert?: https://nourishnestbreathe.com/p20 Get the Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit  Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

It's normal and natural to need breaks. In fact, taking a break from a project can actually make you more productive by igniting your creative problem solving and allowing you to return to the project refreshed and reenergized. The problem isn't taking breaks, it's what you choose to do during those breaks! In this episode we're diving into productive procrastination - a technique which allows you to maximize your time when you take breaks - not only making you more productive, but actually reclaiming time - it's like adding extra hours to your day. Don't forget to get the companion worksheet for this episode which includes everything you need to get started with productive procrastination - you can grab your copy at: https://nourishnestbreathe.com/p32    Additional Resources: The science behind why breaks make you more productive: https://nourishnestbreathe.com/p18  Conduct a Personal Energy Audit: https://nourishnestbreathe.com/personal-energy-audit/  Is watching tv self-care?: https://nourishnestbreathe.com/is-watching-tv-self-care/  Get the Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit  Learn more about the difference between self-care, self-work, and distraction: https://nourishnestbreathe.com/p4  Get the Celebration & Gratitude Practice Quick Start Guide: https://nourishnestbreathe.ck.page/products/gratitudeguide  Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

When facing a project or task that feels challenging, it can be easy to lose motivation and drive. You might even find this causes certain projects or tasks to stagnate on your to-do list week after week, month after month, or perhaps even year after year. In this episode, we're diving into five tools and mindset shifts to help you maintain your motivation and drive in the face of challenges! And don't forget to grab the companion Worksheet for this episode at https://nourishnestbreathe.com/p31   Additional Resources: Get the Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit  Learn more about the difference between self-care, self-work, and distraction: https://nourishnestbreathe.com/p4  Details on identifying your why: https://nourishnestbreathe.com/p2  Goal setting & identifying your unique priorities & values: https://nourishnestbreathe.com/p29  Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

It can be really hard when we begin to suspect that we might be the problem in our lives. AND it can be incredibly liberating - because it means we're actually in control of fixing that problem when we recognize we're the cause of it!  In this episode we dive into a few signs you might be the problem in your life, and the mindset that allows you to make the best use of that new awareness to get out of your own way! Don't forget to grab this week's guided meditation to help you cultivate your own state of witness consciousness to create a safe space for you to uncover truths about yourself you might not have been willing to look at before.  You can download your copy at https://nourishnestbreathe.com/p30   Additional Resources: Get a framework for deciding where to put your time and energy: https://nourishnestbreathe.com/p29 Purchase the printable Journal for Self-Discovery: https://www.etsy.com/listing/922152183 Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com  

It's easy to get so caught up in the hustle and bustle of daily life you forget to check in and determine if you're actually spending your time and energy in the best way possible for you. In this episode, we dive into several different filters you can use to determine the best use of your time and energy - not only maximizing your productivity, but also your resilience and joy! There are a ton of different filters, tools, and techniques mentioned in this episode - get this week's companion worksheet with everything you need to get started making the best choices for you when it comes to the investment of your valuable time and energy! Download your copy at: https://nourishnestbreathe.com/p29 Additional Resources: Deep dive in to setting goals: https://nourishnestbreathe.com/p3 Identify your unique priorities and values: https://nourishnestbreathe.com/p24 Learn more about harmonizing with nature's rhythms: https://nourishnestbreathe.com/p15 Construct a consistent, sufficient, and sustainable self-care routine: https://nourishnestbreathe.com/p4 Get the Free Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

Have you ever tried to draw a healthy boundary to protect your time, energy, or other resource, only to have someone react really negatively to it? Did you wonder why they reacted so poorly, and what the best way was to respond? In this episode we're diving into why people might react poorly to your boundaries - AND what do about it! Need help building your boundary muscle? Take the Boundaries Quiz and get a boundary building plan tailored to meet you where you're at: https://nourishnestbreathe.com/quiz Additional Resources: Learn more about how the stress response impacts you: https://nourishnestbreathe.com/p22 Get a primer on Boundaries: https://nourishnestbreathe.com/p5 All about boundaries around social obligations: https://nourishnestbreathe.com/p20 Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/ Books on Boundaries: The Power of No, by James Altucher & Claudia Azula Altucher Boundaries, by Drs. Henry Cloud & John Townsend   Music: https://www.bensound.com

Is there something in your life you keep putting off because it's outside your comfort zone? Do you know life would be better in some way - big or small - if you could finally just DO that thing? In this week's episode I'm covering five different tools and techniques to help you tackle projects outside your comfort zone with as much ease and confidence as possible! And don't forget to get the Cheat Sheet for this episode where I include all five tools and techniques to help you start taking action on something you've been putting off for too long! Get your copy at: https://nourishnestbreathe.com/p27 Additional Resources: Learn more about the impact stress has on your body: https://nourishnestbreathe.com/p8 Discover how the psychological stress response impacts you: https://nourishnestbreathe.com/p22 Learn more about the Mindful Moment: https://nourishnestbreathe.com/p11 Learn more about the Audible Exhale: https://nourishnestbreathe.com/p8 Get guided audio for two different Grounding Techniques: https://nourishnestbreathe.com/p14 Details on the process of breaking a project down into little steps: https://nourishnestbreathe.com/p2 Check out the Aiming for Less Than Perfect ebook - save 25% with coupon code PODCAST: https://nourishnestbreathe.ck.page/products/recoveringperfectionistebook Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

Regardless of how spiritual or religious you are, we all can experience spiritual burnout. In this episode, I cover several different reasons you might experience spiritual burnout as well as actionable tools and techniques to help you recover from it. Don't forget to grab this week's worksheet with everything you need to get started understanding and recovering from spiritual burnout at https://nourishnestbreathe.com/p26 Additional Resources: Learn More and Register for Intuition 101: https://nourishnestbreathe.com/intuition-101/ save 25% with code PODCAST Get the Free Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit Learn more about the difference between self-care and self-work: https://nourishnestbreathe.com/p4 Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

If you listened to last week's episode and have gone through the steps to find your Authentic Voice, you're ready to take the next steps to learn how to speak it with confidence. In order to confidently speak with your authentic voice, you need to not only identify but also release the old stories which have been muffling that authentic voice. You need to identify your cheerleaders and work on building your confidence through using your authentic voice with people you feel safe with. And you need to find the right tools and techniques for you to help you release not only the mental restrictions on your authentic voice, but also any physical ones as well. Dive into this week's epsiode, and then hop on over to https://youtu.be/iNeNSeIzuFE to get the 30 minute yoga practice to help you create more physical space in your body for your authentic voice to be spoken with ease. Additional Resources: Dive into the science behind your intuition: https://nourishnestbreathe.com/p7  Learn More and Register for Intuition 101: https://nourishnestbreathe.com/intuition-101/ save 25% with code PODCAST Read more about Cheerleaders & Fearleaders: https://nourishnestbreathe.com/cheerleaders-or-fearleaders/  Schedule a Personal Roadmap Discovery Call: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call  Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

Have you ever found yourself saying - “it’s ok” or “it’s not a big deal” when in reality it really isn’t ok and it is a big deal? Maybe you find yourself fuming in frustration because you’re stuck at work alone finishing up a big project - after telling everyone you’d be ok if they went home to their families. Finding your authentic voice is learning to align the words you use to communicate and the way you communicate them with what feels good and right at your core. Your authentic voice is as unique as you are - so if you're struggling to remember what it sounds like, this episode is for you! And because this can be a big process, I've got a few worksheets to help you along the way - grab your copy of them at https://nourishnestbreathe.com/p24 Additional Resources: Learn more about identifying the stories behind your "shoulds": https://nourishnestbreathe.com/radical-honesty  Micro exercise on discovering your stories and beliefs: https://nourishnestbreathe.com/p6  Get clear on your unique priorities and values: https://nourishnestbreathe.com/core-values Schedule a Discovery Session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

How you show up is all about the way you interact and engage with the world around you as well as your own internal world. It includes the things you think, say, and do - and how you think, say, and do them. In this episode, we cover the different ways you can show up for yourself and others. How to know when you're showing up for yourself, and what might be preventing you from treating yourself with the same care, compassion, and respect, you treat the important people in your life.   Additional Resources: Get the Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit Learn more about Why You're So Hard on Yourself: https://nourishnestbreathe.com/why-am-i-always-so-hard-on-myself/ Schedule a Personal Road Map Discovery Session: https://calendly.com/nourishnestbreathe/personal-roadmap-discovery-call Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com  

Baked into our brains is the desire to survive. And when we’re faced with something that could put our survival in jeopardy, our brain, and body, react by triggering a stress response which prepares us to best handle the threat. But whether you respond with the fight, flight, freeze, or fawn response, understanding how you instinctively respond to stress allows you to address those things that aren't actual dangers, in a way that sets you up for a positive outcome. In this episode, we're covering the psychological way we respond to stress. And I'm diving into the powerful shifts you can make when you understand the way you react to stress and how to provide a little supervision to that reaction. If you want a breakdown of the four stress responses and how to use your understanding of them to live your best life, get the worksheet for this episode at https://nourishnestbreathe.com/p22 Additional Resources: Mindful Moment: https://nourishnestbreathe.com/p11  Audible Exhale: https://nourishnestbreathe.com/p8  Grounding Techniques: https://nourishnestbreathe.com/p14  Schedule a Discovery Session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

If you struggle with overthinking, you're not alone. Whether you get stuck making even the smallest of decisions or find yourself in a mental loop of catastrophizing and picturing the worst case scenario, this episode has tools and techniques to help you break out of this mental pattern. As you shift out of overthinking, you're able to reclaim time and gain more ease in all aspects of your life. And don't forget to download this weeks worksheet with more information on all of the tools and techniques I covered today - you can get your copy at https://nourishnestbreathe.com/p21 Additional Resources: Intuition 101: https://nourishnestbreathe.com/intuition-101/ save 25% when you register with code PODCAST The science behind your intuition: https://nourishnestbreathe.com/p7 Mindful Moment: https://nourishnestbreathe.com/p11  Audible Exhale: https://nourishnestbreathe.com/p8  Grounding Techniques: https://nourishnestbreathe.com/p14  Schedule a Discovery Session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

Whether you're an introvert or an extrovert, it can be easy to become overwhelmed by your social calendar. In this episode we're diving into the best way to manage all the social activities in your life without feeling overwhelmed. How you balance your social calendar and what "full" looks like is going to be as unique as you are. So grab this week's worksheet for Editing Your Social Calendar and get started finding the right balance for you! You can get your copy at https://nourishnestbreathe.com/p20 Additional Resources: Boundaries Quick Start Guide - Included with this weeks Worksheet! - https://nourishnestbreathe.com/p20 Self-Care Toolkit: https://www.nourishnestbreathe.com/selfcaretoolkit Schedule a Discovery Session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

Although we don't always think about it, there's a clear connection between disorganization and clutter in our physical world and disorganization and clutter in our mental world. If you're feeling stressed, scattered, frustrated, overwhelmed, or as though you just can't keep up with everything, this episode is for you! And bonus - when you get organized you actually reclaim time. But this isn't as easy as simply buying new storage solutions or getting rid of a few things you no longer need - so grab this week's worksheet at https://nourishnestbreathe.com/p19 for everything you need to get started organizing and decluttering your home and your life! Boundaries Quiz: https://nourishnestbreathe.com/quiz/ Learn more about your nervous system: https://nourishnestbreathe.com/p8 Schedule a discovery session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

In a nutshell, taking breaks actually helps you be MORE productive, not less. And working hard without breaks is a great way to be LESS productive. In this episode we dive into the the science and research behind taking breaks and the impact they have on your productivity. We also talk about how to make the most of your breaks so you can be your productive best! I skimmed the surface of several tools and techniques in today's episode, so be sure to check out the additional resources linked below for anything which resonated with you! And don't forget to grab your copy of the free Self-Care Toolkit at: nourishnestbreathe.com/p18 Mentioned in this Episode: Productive Procrastination - https://nourishnestbreathe.com/productive-procrastination/ The Stress Myth - https://nourishnestbreathe.com/p8 Learn more about Decision Fatigue - https://nourishnestbreathe.com/p16 Intuition 101 - learn more and register: https://nourishnestbreathe.com/intuition-101/ - use code PODCAST to save 25% 7 Signs You're Suffering from Burnout: https://nourishnestbreathe.com/signs-of-burnout/ Learn more about Self-Care: https://nourishnestbreathe.com/p4 and get the Free Self-Care Toolkit: https://nourishnestbreathe.com/selfcaretoolkit Personal Energy Audit: https://nourishnestbreathe.com/personal-energy-audit/ Schedule a discovery session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

Do you feel guilty because your mind keeps returning to thoughts of how you're failing instead of the positive thoughts you're "supposed" to think? Maybe you're feeling stuck or stagnant as though you can't make any progress in your life? If this sounds like you, it's possible you've fallen into the trap of "only thinking positive thoughts" You might have heard terms like spiritual bypass and toxic positivity before. Today we're talking about why these things are detrimental to your own growth and healing and the importance of examining your perceived weaknesses and then flipping your mental script to instead view them as opportunities and invitations. After you listen to the episode, make sure you get the EFT/Tapping guided audio to help you shift your mindset and begin turning weaknesses into opportunities and invitations - get your copy at: https://nourishnestbreathe.com/p17 Science behind your intuition: https://nourishnestbreathe.com/p7 Intuition 101 - save 25% with code PODCAST: https://nourishnestbreathe.com/intuition-101/ Take what resonate and leave the rest: https://nourishnestbreathe.com/p16 Learn more about setting and reaching goals: https://nourishnestbreathe.com/p2 Schedule a discovery session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode: https://nourishnestbreathe.com/podcast/   Music: https://www.bensound.com

We live in a time of constant access to more information than our grandparents could have ever dreamed of. But that also means it's incredibly easy to become overwhelmed by it all - especially if you're dealing with upheaval in your life and everyone is offering their own advice. You might also struggle to determine which resources are the right choice for you - and this struggle can be even harder if you're already feeling tapped out by everything on your plate. In this episode, we cover the process of evaluating resources to pick the best fit for you, and then tackling the information overload without simply shutting down and ignoring it all! Don't forget to grab the worksheet for this episode that offers the guidelines for evaluating resources as well as the step-by-step process to tackle advice and information overload - you can get your copy at nourishnestbreathe.com/p16. Revisit the Audible Exhale: nourishnestbreathe.com/p8 Get the guided audio for grounding into your feet: nourishnestbreathe.com/p14 Revisit the Mindful Moment: nourishnestbreathe.com/p11 Schedule a Discovery Session: https://calendly.com/nourishnestbreathe/coaching-session Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode.   Music: https://www.bensound.com

If you're feeling exhausted, overwhelmed, and burnt out, today's episode could be exactly what you need to help bring you back into balance! We have the ability to light up the night as bright as the middle of the day. But not only do we have a physiological response to the stages of the lunar cycle, we also can gain great benefit from learning to live in rhythm with this cycle. In today's episode I'm diving into the research behind the way our body responds to the moon as well as the benefit that can be gained from learning to harmonize the way we show up in our lives with these cycles. Want to learn more? Get the Quick Start Guide to start working with moon cycles including everything you need to begin incorporating periods of inspiration and introspection into your life! Grab your copy at: nourishnestbreathe.com/p15 Learn more about the stress response in Episode 8: nourishnestbreathe.com/p8  Get more information on working with the seasons: https://nourishnestbreathe.com/honoring-the-cycles-in-your-life-mother-natures-seasons/ Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode.   Music: https://www.bensound.com  

You may have heard the term grounding before and even heard how important it is for your mental, physical, and emotional wellbeing. But like today's questioner, you might be confused by what exactly grounding is and why it's so important! Today I'm diving into the why behind the technique, what it is - and just as importantly - what it isn't - and offering three different grounding techniques to get you started! PLUS - I want to make sure you have the tools you need, so this week not only do I have a worksheet for you, but I've also pulled the two guided grounding visualizations into their own stand alone audio recordings so you can easily re-listen to either one whenever you need! Get the worksheet for this episode and the stand alone guided visualization recordings: https://nourishnestbreathe.com/p14   Resources Mentioned in this episode: Learn more about the amygdala and your stress response in Episode 8: https://nourishnestbreathe.com/p8  Learn more and register for Intuition 101 (save 25% with code PODCAST): https://nourishnestbreathe.com/intuition-101/ Revisit the mindful moment in Episode 11: https://nourishnestbreathe.com/p11 Get on the list to have all podcast worksheets delivered to your inbox each Tuesday morning: https://nourishnestbreathe.ck.page/podcastvip  Submit your question to be featured on a future episode.   Music: https://www.bensound.com