Podcast Episodes

Do you feel like you don’t have enough time in the day to reach your goals?

Truth is, we all have the same 24 hours in a day. What you do with these 24 hours is 100% YOUR choice. How are you choosing to prioritize your time?

Take an inventory of how you’re using your time, and start by pausing every 15 minutes during your day to write down what you’re doing with your time. You’ll start to realize pretty quickly that a lot of these things don’t align with your priorities and your goals. We get to choose what we do with our time, and recognizing when we’re not working towards our goals will help us make better choices.

Here are some tips to help you manage your time:

1. Assess and change your habits.

Find what triggers your habits and go from there. If your alarm goes off in the morning and you find yourself mindlessly scrolling through your phone 20 minutes later, your trigger is your alarm and waking up in the morning and the habit is grabbing your phone. Those 20 min...

     So many of us feel like we’re not enough. We have all of these expectations for ourselves about what it means to be good enough and if we don’t meet them.... well, we can start to feel pretty negatively about ourselves. When we’re negative about ourselves, we can’t be the best version of ourselves!  Much of feeling like a “failure” comes from unrealistic expectations we have. The podcast this week is all about overcoming this feeling of not enough.

     We all know what we’re not good at—we could go on and on about these things for days, but that is not helpful. It’s so easy to get stuck thinking about things we don’t excel at. Instead I want you to focus on the things you ARE good at.  Here are some tips to get you started:

     - Identify your Superpowers:  What is your “superpower”? What are things you’re good at that you don’t give yourself credit for? Start by thinking about what comes naturally to you. Ask others close to you what they see as your strengths. Once you write...

Joy can be found in big things in our life but it is also found in the small routine things that we do each day, all we have to do is look for it.

People often struggle to find joy when:

-They are focused on the goals, priorities, and/or opinions of others.

-They are not purposefully including joyful activities.

Things to avoid in finding more joy in your life:

-Focusing too much on the needs/wants, goals, and priorities of others without filling your own cup first.

-Letting fear or anxiety steal your joy.

Things to do more of to find more joy:

-Start the day with things that bring more joy to put you in the best mindset for your day. ( A good place to start here is doing things that align with your values and priorities; see episode 3 HERE to learn more about that.)

-Be mindful about finding joy in the small things throughout the day.  (A gratitude practice is a great way to do this.  Learn more about that HERE in episode 4 of the podcast.)  You can also get the free guide to...

Have you heard about all the benefits of having a regular gratitude practice? Here area few benefits that have been shown by research:

-Improves overall wellness

-Increases self esteem

-Reduces social comparison and increases feeling content with life

-Improves mental strength and reduces stress

-Helps people sleep better and longer

-Increases growth in relationships

-Improves physical health

The list goes on.  With all this positive evidences for the benefits why haven't you started a regular gratitude practice yet?

On the podcast I share 4 ways (and a bonus way) to practice gratitude.  I also share a few tips and tricks for increasing consistency of the practice so you can reap the rewards of having your very own gratitude practice.

Listen to the Episode HERE!

I also created a Guide to help you get started implementing a gratitude practice.

Get the guide HERE.

I look forward to hearing from you how you have implemented a gratitude practice in to you life.

Ashley 

Personal Values are things that are important to us, characteristics and behaviors that motivate us and guide our decisions.

Knowing our own personal values can help us know ourselves better, guide our decisions, and help us live congruently in our lives.

When people don't know their own personal values or are not living congruently with them it can cause stress, shame or guilt, and remorse.

3 steps for integrating your personal values in to your life.

1-Identify; Find a list of values (you can find a bunch online). Read through the list and see what resonates with you.  Circle the ones that are do, cross off the ones that don't and leave the others ones for later.  Ask yourself a few questions; What is important to me?, What would I do with this one life if there were no barriers?, What bothers me about others and the world?, What inspires me about others and the world?, When do I feel most inline, happy and content and why?  After the questions go back to the list and narrow it d...

Podcast Link

Today on the Living Mindfully Whole podcast I talk about the importance of mindset and perspective shift and the importance of this.  I also discuss one strategy for starting to practice this shift.  Be sure to check out the FREE Mindset Shift Workbook I created and starting using it to change your mindset today. Here is the link for the workbook: https://www.livingmindfullywhole.com/forms/278082

Key Take aways from the podcast:

-Mindset shapes our perspective on the world.

-If we focus on bad we will see and get more bad and if we focus on good and growth we will see and get more good and growth.

-We create neuro connection in our brain when we do things or learn things.  The more we do these things the stronger the connections get.

-We are able to change these connections if they are not healthy or are not serving us any more.

-Changing these connections takes practice, practice, practice.

-It is important to get curious about a different way to look at things, a...