Most of us don’t put compassion and motivation in the same sentence. We think of compassion as soft, gentle, or even passive, and motivation as discipline, hustle, or force. But compassion is one of the most powerful motivators you can build.
In this listener Q+A, I break down why motivation isn’t a mood, how it’s really tied to emotion regulation, and why compassion is the brain state that helps you keep going without burning out.
You’ll learn:
I’ll also walk you through a reflection exercise I give my clients:
👉 For me, compassion is…
👉 For me, compassion is not…
By the end, you’ll see why compassion isn’t about lowering your standards, it’s about pursuing them with adaptability, resilience, and self-respect.
🎧 Listen now to learn how compassion can become your strongest source of motivation.
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Self-compassion started as an academic interest, then became something much more personal.
In this episode, I share my compassion journey, the lessons I learned and and why it’s become an ongoing practice that continues to shape me as a coach and as a person.
You’ll hear about:
If you’ve ever wondered what compassion could look like beyond theory, this conversation will give you both perspective and direction.
🎧 Listen now to hear the moments that shaped my journey and the practices that continue to support it.
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When most people think of body image, they picture confidence, self-esteem, or how they feel when looking in the mirror. But body image goes far beyond appearance, and directly shapes the way we eat, move, rest, and care for ourselves.
In this listener Q+A episode of Stronger Standards, I break down exactly how body image influences health behaviours, for better or for worse.
You’ll learn:
If you’ve ever wondered why your relationship with your body affects your ability to follow through on healthy habits, this episode will connect the dots and show you a more supportive way forward.
🎧 Listen now and reflect: Which of your current health behaviors come from pressure and control—and which come from self-respect?
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If you’ve ever felt stuck between two extremes, rigid dieting on one side and the 'it’s fine, just treat yourself' mindset on the other, then it's time to try something different. That's where Intentional Eating comes in - a middle ground that helps you meet your physical and psychological needs without calorie counting or rigid food rules.
I break down the 4 Pillars of Intentional Eating and how they can support you:
We’ll also cover:
If you’re tired of feeling like you have to pick between “discipline” and “self-acceptance,” this conversation will help you find a path that actually fits your life.
🎧 Listen now to discover which of the four pillars would support you most right now.
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If you’ve gained weight recently and feel ashamed, frustrated, or like you’ve somehow “failed,” this episode is here to offer something different: compassion and clarity instead of criticism.
What if your eating or movement changes weren’t you giving up… but your body and mind doing their best to cope with something hard?
In this episode, we explore:
Whether you’ve been through a tough time, are stuck in old coping patterns, or just want to feel like yourself again, this episode will help you replace blame with understanding—and guide you toward the next supportive step.
🎧 Listen now to explore how self-forgiveness creates space for real change—without giving up on yourself.
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Ever say, “I know what to do, but I just can’t seem to do it”? You’re not alone—and no, it’s not a willpower problem.
In this episode, we’re unpacking why motivation often feels out of reach, even for intelligent, capable people who are doing a lot… but still feel stuck. Whether it's showing up for your body, your business, or your life, this conversation will help you understand what’s really going on underneath the struggle to follow through.
You’ll learn:
This one’s for you if you're tired of high expectations leading to overwhelm, and you’re ready for a new way forward—one that balances high standards with self-compassion.
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Struggling with clothes shopping after gaining weight, or just not feeling totally at ease in your body right now? You're not alone.
In this episode of Stronger Standards, I’m answering a listener question: How do you clothes shop in a way that supports positive body image, especially during summer?
We’ll explore how to:
This isn’t about pretending to love your body.
It’s about dressing in ways that help you feel a little more like yourself today, while still working toward the changes you care about.
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You know your thoughts are irrational. So why can’t you feel or act differently?
This episode is for the self-aware overthinkers, the high-achievers who are frustrated because they know better… but still feel stuck.
Inside, we explore:
Whether you’re struggling with food, body image, or just being a person with high standards - this episode will help you understand why you feel stuck even when you’re trying so hard, and what it actually takes to close the gap between knowing better... and feeling and doing differently.
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If you’ve ever found yourself reaching for food—not out of hunger, but because you’re stressed, overwhelmed, or just need something—this episode is for you.
I'm walking you through what’s really happening in your brain and body when emotional eating shows up, and why it actually makes sense. More importantly, I’ll share what you can do instead - without shame, rules, or willpower.
Here’s what wecover:
This isn’t about replacing food with a walk or drinking water and hoping the urge passes.
It’s about understanding your emotions and building real tools to care for yourself - so food becomes a choice, not your only option.
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If your brain feels like it’s constantly “on”…
And when you do try to slow down, you feel restless, guilty, or like you're doing it wrong—
This episode is for you.
W
e’re talking about mindfulness—what it really is, how it helps when your threat system is activated, and how to practice it without forcing calm or “doing it perfectly.” You’ll also be guided through a short, beginner-friendly practice you can return to anytime.
In this episode, you'll learn:
💭 Why mindfulness helps your brain and body shift out of fight-or-flight
📍 How to use your breath and senses to anchor attention (without pushing thoughts away)
🧠 What’s happening in the brain when you practice
⚠️ Common mindfulness myths (and how to avoid self-monitoring traps)
🌊 Why it’s best to practice when the “waters are calm,” not in the middle of a spiral
✨ Plus: a guided 5-minute mindfulness exercise you can replay anytime your mind starts racing.
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Do you ever...
You know you’re overthinking—but you can’t stop. And that’s when the self-blame kicks in:
🧠 “Why am I like this?”
🧠 “Why can’t I just let it go?”
🧠 “What’s wrong with me?”
In today’s episode, you’ll learn:
This isn’t just a pep talk. It’s a compassionate, science-backed explanation of why you feel stuck—and what to do about it.
We’ll also explore:
💡Key takeaway: Overthinking is not a flaw. It’s a feature of a tricky human brain. And once you understand what’s happening, you can choose a different response.
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If you’ve ever said, “I know why I do this, but I still can’t stop,” this episode is for you.
In today’s short reflection, we're diving into why understanding your patterns doesn’t automatically lead to change. Real growth comes through embodiment and intentional practice, not just information.
If you’ve been listening and learning but still feel stuck in self-critical cycles, this episode will gently invite you to pause, reflect, and reconnect with your progress.
Whether you’ve been working on softening your self-talk, building a steady mind, or supporting your body with more compassion—today’s episode is your reminder that real change happens when you slow down, reflect, and choose differently.
WHAT YOU’LL LEARN:
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If you're someone who is driven, self-aware, and constantly pushing to do better, but often feel like it's never enough... this episode is for you.
We’re unpacking why self-criticism can feel like a motivator but actually undermines your goals, and how to build a stronger relationship with yourself using science-backed self-compassion skills.
You’ll learn:
Whether you're stuck in all-or-nothing thinking, perfectionism, or just exhausted from trying to do everything 'right' - this episode will help you take the pressure off without giving up on your goals.
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We all have days where we feel disconnected from our bodies. But how you show up for yourself on those days matters most.
In this episode of Higher Standards, I’m sharing simple, science-backed ways to care for your body even when it feels hard — so you can stay connected to your life, your values, and yourself no matter how you feel.
Timestamps:
00:00 – Introduction: Why bad body image days happen
03:30 – What is body image flexibility?
07:40 – Why positive thinking isn't the answer
10:50 – Small body care practices to ground yourself
14:30 – Dressing for the feeling you want
18:00 – Creating a morning ritual for difficult days
22:00 – Activating the soothe system through the senses
26:30 – Why small pleasures matter on hard days
30:10 – How to live fully even when discomfort shows up
34:00 – Final reflection: You are more than how you feel
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You’re reliable, capable, and always there for everyone else. But what happens when you keep showing up for others — and leave nothing for yourself?
In this episode of Higher Standards, we explore why over-responsibility develops, how it creates invisible exhaustion and imbalance in your relationships, and what it takes to start honouring your own needs with the same care you give to others.
You’ll learn why being reliable isn’t the problem — and why restoring balance starts with small, deliberate choices that reconnect you to yourself.
Timestamps:
00:00 – Introduction: When being reliable goes too far
02:40 – Why we take on the “capable one” role
08:15 – How over-functioning creates invisible exhaustion
13:00 – The hidden cost: imbalance in relationships
17:20 – The cycle of resentment, guilt, and overgiving
22:00 – Why receiving support is essential for real connection
26:30 – The Equal Priority Framework
30:15 – Small actions you can take to restore balance
35:20 – Final reflection: You deserve the care you give so freely
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If you ever swing between all-or-nothing — starting a plan, then burning out or abandoning it — you’re not lacking discipline. You’re caught in emotional patterns that no one ever taught you how to work with.
In today’s episode of Higher Standards, I introduce the STEADY Mind approach: a science-backed framework that helps you work with your emotions, not against them — so you can follow through on what matters to you without the constant fight.
You'll learn:
You'll leave with a new understanding of why past plans haven't worked (no matter how much you wanted them to) — and a clear next step to start building real follow-through today. Tap the link to listen and start working with your mind, not against it.
Timestamps:
00:00 - Introduction to why following through feels hard
04:10 - Why self-criticism, perfectionism, and procrastination are emotional regulation problems
08:20 - How the STEADY Mind approach was developed
10:50 - S: Soothe your system (building emotional steadiness first)
15:45 - T: Tend to your body (self-care for energy and presence)
18:30 - E: Engage your values (moving toward what matters)
22:10 - A: Approach your emotions (support, not suppression)
27:05 - D: Deepen your connections (receiving support, building trust)
31:20 - Y: Yes to your joy (why joy isn’t optional for sustainable success)
36:00 - Real-life shifts that happen when you work with your emotion systems
40:00 - A practical first step you can take today
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Still care about your appearance, even while trying to accept your body? You’re not vain - and you don’t have to stop caring.
In this episode, I’ll show you how to build a healthy relationship with your appearance, without letting it define your self-worth. We’ll cover the research on adaptive appearance investment, signs to watch out for, and small shifts to care for your appearance in a healthy way.
Timestamps:
00:00 – Introduction
03:30 – Body acceptance vs. positive body image
08:40 – Adaptive vs. maladaptive appearance investment
22:00 – Five principles for healthy appearance care
38:20 – Strategies to express personal style without obsession
47:10 – Final reflections and closing
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Ever struggle to follow through on your health, self-care and business goals - even when you know what to do?
In this episode, I break down the three emotional systems that drive our behaviours: Threat, Drive, and Soothe. You’ll learn how these systems evolved, how they show up in your day-to-day patterns, and why so many people get stuck in a loop of all-or-nothing thinking, self-criticism, and burnout.
By the end, you'll understand how to start working with your emotions, not against them
If this episode helped you see your patterns differently, I’d love it if you shared it with a friend or left a review.
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If self-criticism feels like the only way to stay motivated, this episode will shift everything you thought you knew about discipline, growth, and what it really takes to create lasting change.
In this episode, Shannon explores why self-compassion is a high-performance skill — not a soft excuse — and how it helps you stay consistent, motivated, and emotionally resilient. You’ll learn what self-compassion actually is (and isn’t), why the “be hard on yourself” strategy backfires, and how to start practicing compassion in a way that genuinely works, even if it feels unfamiliar or uncomfortable at first.
Whether you're navigating burnout, perfectionism, or that constant sense that you're not doing enough, this conversation offers the science, mindset shifts, and practical tools to help you build a better relationship with yourself — and show up more powerfully in your life.
Key Takeaways:
Timestamps:
00:00 – Intro + why this episode matters
01:30 – What self-compassion isn’t
06:50 – The real definition of self-compassion (Paul Gilbert vs. Kristin Neff)
13:45 – Self-compassion vs. self-indulgence
17:30 – What science and brain scans reveal about self-criticism vs. self-compassion
23:40 – Real-life client example: why shame never leads to lasting change
28:00 – Simple practices to build your self-compassion muscle
33:00 – Final reflections + how to take this work deeper
If this episode resonated with you, share it with a friend who needs a little more compassion today!
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