Teach Me How To Adult

Did you know that happy people are less judgmental? Nobody likes being judged… and for the judgmental ones, it doesn't feel good either. We've all been judgy, and the truth is, being overly critical of others is often linked to insecurity, anxiety, perfectionism, and unhappiness. Subscribe to my new Substack! In this week's quickie, we're unpacking the psychology of judgment: where it comes from, why we do it, and how to become less judgmental in a world that fuels comparison and criticism about everything from how we parent, to how we look, to how we earn and spend our money. Judgment usually says more about our own wounds than someone else's behaviour. So we're exploring the psychological drivers behind judging, and psychology-backed tools to shift into a more curious, understanding, and compassionate mindset. Tune in to hear: Why the ego needs to feel “right” The link between perfectionism and criticism How insecurity and comparison fuels judgment The connection between self-judgment and judging others Understanding the Fundamental Attribution Error The blind spots I've had to confront in my own judgments Using curiosity as the antidote to judgment Challenging your assumptions and biases Practicing self-compassion to reduce projection   For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed.  What achievement would feel like "enough" for you? Is there a level of success you'd ever be totally satisfied with? If you're an over-achiever that's always chasing what's next, this one's for you. We're throwing it back to this potent conversation with Leisse Wilcox, where we unpack the never-ending pursuit of more achievement, the 4 "P"s of self-sabotage (from perfectionism to people-pleasing) and how to actually feel like enough.  Leisse is a keynote speaker, leadership consultant, performance coach, emotional intelligence expert and two-times best-selling author. Known as “the Marie Kondo of your Unconscious”, She helps clients and businesses turns self-sabotage into success in each of life's cornerstone areas, combining strategic consulting and therapeutic coaching tools.  Follow Leisse on Instagram and check out her website.  Read Leisse's bestselling books, To Call Myself Beloved and Alone: The Truth + Beauty of Belonging. Listen to our full episode here. Tune in every Monday for an expert dose of life advice in under 10 minutes. For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Moving in with your partner? Before you sign the lease, you need to talk about money. As I prepare to move in with my partner for the first time (your girl's growing up!), I revisited our practical and helpful conversation with personal finance expert and author, Alyssa Davies, about how to navigate your finances when you're merging lives with your partner, and how to set yourself up for success when you're moving in together. We dive into the financial conversations every couple should have before moving in — from how to split rent and household expenses when your income is different, to structuring joint finances in a way that feels equitable and aligned with your shared goals. Because merging lives means merging money — and that's hella vulnerable. Alyssa Davies is a 2x author and the mastermind behind award-winning Canadian personal finance website and YouTube channel, Mixed Up Money, where she dishes out financial content for women who care about their money.  Tune in to hear: Alyssa's advice for couples who are moving in together The most important money conversations to have Different ways to structure your joint and separate accounts Equal vs equitable expense splitting (and how to divide rent when your incomes are different) How to protect your assets if your partner moves in What to do if you have different spending/saving habits Saving for big milestones together (travel, home, wedding, investments) Avoiding resentment around money and contribution Tools for successful budgeting with your partner Follow Alyssa: mixedupmoney.com/ instagram.com/mixedupmoney/ Alyssa's Budgeting Templates: mixedupmoney.com/shop For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.  Your to-do list Is lying to you… not everything is urgent, and productivity isn't about doing more. It's about doing what matters most. As Greg McKeown says: “When you prioritize the important over the urgent, you don't just get more done, you get the right things done.” And that's the difference between a busy life and a meaningful one. We're throwing it back to 3 practical steps to master prioritization using principles from productivity minimalism and Essentialism. We cover the Law of Inverse Prioritization, and effective decision-making questions to filter every task and commitment. Listen to our full episode here. Resources mentioned: Greg McKeown's Instagram video Greg's book and academy on Essentialism Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Feeling lost in your career? Questioning your life direction? So many of us spend our 20s and 30s chasing the job titles we're told we “should” have, lofty income goals, or status, only to end up feeling disconnected, unfulfilled, and like we've sold our soul along the way.What if the answer to career clarity and job satisfaction isn't ahead of you… it's behind you?Research shows that people whose adult careers align with their early interests experience higher job satisfaction, better income, and greater educational attainment. If you loved writing, building, organizing, performing, asking questions, leading groups, solving problems, or creating things as a kid, those patterns can still guide what feels meaningful and easeful in adulthood.So in today's episode, we explore how your childhood interests and your true nature as a kid can offer clues for what will bring you long-term career fulfillment — and why reconnecting with who you were as a child is an evidence-based career strategy.Tune in to hear about:Why so many adults feel lost or misaligned in their careersThe disconnect between societal expectations and your authentic selfHow your childhood “essence” reveals your natural strengthsPrompts to uncover your core natureThe new research linking childhood interests to adult job satisfactionHow interests are often more stable than personality traitsHolland's RIASEC career theory in the 6 interest categoriesHow to use your younger self as a practical career compassFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Do you ever struggle with shame, pain, numbness, or disconnection in your sex life?So many of us have done inner child work, attachment work, and therapy for our mental health — but we've never applied that same lens to our sexuality. Cultural conditioning, religious messaging, porn, performance pressure, trauma, and body shame all shape how safe (or unsafe) we feel in intimacy. And often, it's our sexual selves that become fragmented.In this episode, I'm joined by trauma-informed somatic sex educator and Erotic Wholeness coach Darshana Avila (featured on Goop's podcast and TV show) to explore how to heal sexual shame, navigating painful sex, ways to deepen intimacy, and confidently asking for the pleasure you actually want. Darshana has dedicated her career to helping people tune in to their truth, desires, and authentic relationships. Her work has been featured on Netflix's Sex, Love & goop, and she's spent over a decade guiding people out of the cultural patterns that keep them stuck.This conversation explores sex and the erotic not as performance, but as attunement, embodiment, and healing.Tune in to hear:What Erotic Wholeness actually meansHow trauma and upbringing impact desire and shutdownWhy so many women experience painful sex — and what might be happening physiologically and emotionallyWhy orgasms can feel difficult or inconsistentHow to feel more confident and comfortable in your bodyHow to give feedback in bed without shame or conflictWhat to do when you “don't even know what you like”How to slow down, build anticipation, and deepen attunementWhy presence and nervous system regulation are key to better sexFollow Darshana on her website and Instagram.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from an episode that you might have missed. Do you and your boo constantly feel "too tired" for sex? The answer might not be your energy levels (or even your libido). We're throwing it back to realtalk with TikTok's #1 sex educator, Dr. Tara, on how to initiate intimacy when you're busy/tired, what to do with a low libido, and how stress, hormones, and mental health impact desire.Dr. Tara is a certified sexologist, award-winning researcher, tenured professor of relational and sexual communication, TV host, radio host, a coach and the Internet's Resident Sex Expert. She's the host of Luvbites Podcast that focuses on sexual wellness and sexploration, and she just released her new book, How Do You Like It? A Guide for Getting What You Want (in Bed). Listen to the full episode here!Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Dr. Tara on TikTok and InstagramGet Dr. Tara's new book, How Do You Like It Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Hi lovers, it's officially love month, and leading into Valentine's Day, we're revisiting some of the most powerful relationship advice we've heard on the podcast, from 3 of the internet's top couples therapists and relationship experts.Whether you're single or in a long-term relationship, this episode is for you if you're grappling with an anxious or avoidant attachment, fear around intimacy/relationships, or learning how to regulate and rebuild during conflict.Thankfully, I've had the privilege of talking with the best when it comes to navigating love and partnership, which has helped me immeasurably in building the foundation of my own relationship. So today, I'm bringing you a roundup of the top advice from:❤️ Baya Voce, MSW, Relationship Repair Expert (Supervised by Esther Perez): The art of repair, and how to maintain love and connection through conflict. Baya's 4-step relationship repair framework, why curiosity is the antidote to defensiveness, and how to stay regulated during conflict. (Listen to our full episode here.)❤️ Trevor Hanson, Marriage & Family Therapist, Founder of The Art of Healing: Why fear is the #1 killer of relationships and how to communicate through it. Plus, how to navigate common communication “landmines” and how anxious & avoidant partners can build safe emotional intimacy. (Listen to our full episode here.)❤️ Jess Baum, Psychotherapist, Couples Counselor, & Author of Anxiously Attached: How our attachment styles are amplified or healed based on your relationship, breaking our anxious attachment patterns and prioritizing consistent love, recognizing red and green flags in chemistry, and moving from codependency to interdependence. (Listen to our full episode here.)Wherever you are in your relationship journey, know that you are loved!  Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

The world feels heavy right now. We can't fix everything, but we can show up for our loved ones and our communities (and strangers for that matter) with more empathy, humility, and care.Welcome to this week's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. The world feels like a dumpsterfire right now, and in our current political climate, with constant uncertainty, collective stress, and real human suffering, the need to show up better for one another has never been more important. So we're throwing it back to three key tips for how to actually help and support people in crisis without minimizing their pain, rushing their healing, or placing more burden on them.Listen to our full episode here! Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

A friend said something to me a few months ago (while I was complaining) that stopped me in my tracks: “Everyone wants a village — but nobody wants to be a villager.”And once I heard it, I couldn't un-know it. So many of us (AKA, me!) say we want deeper friendships, stronger community, people who show up for us… yet we're participating in a culture that prioritizes convenience, hyper-independence, comfort, and productivity over closeness. We've optimized ourselves out of connection. We interact with services, not people. We protect our peace so hard, we don't even consider the needs of others. We complain about loneliness and how hard it is to make friends as adults, but most people opt out of the effort and inconvenience that comes with community and togetherness.So today, we're unpacking the loneliness epidemic, the friendship recession, and what modern society is getting wrong about community-building. Most importantly, we cover how to actually be a villager, even when you're busy, burnt out, uncomfortable, or socially awkward.We weren't meant to do life alone. And the village you're looking for might start with you.If you've been craving deeper friendships, more support and belonging, and being a part of something bigger than yourself, this episode is your reminder that community is built through effort, presence, generosity, and a willingness to be inconvenienced for the sake of care and connection.Tune in to hear:What it really means to “be a villager” (and why closeness comes at a cost)The role convenience culture plays in loneliness and isolationThe mental and physical health benefits of strong social tiesWhy self-care is overrated, because healing isn't a solo sportHow to start building your village through consistent micro-connectionsReciprocity, generosity, and why community is about equity, not equalitySaying yes more, and becoming a supportive attendeeHow to avoid social burnout and people-pleasingHow to show up as a village leader (the art of hosting and building what doesn't exist)Taking social risks and dealing with rejectionLetting yourself show up imperfectly — messy house, bad mood, and all Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to this week's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. To navigate the onslaught of January "dieting" goals and diet industry campaigns, we're throwing it back to this necessary advice from expert Abbey Sharp on the realities of bloating, why gut health matters, natural remedies for your gut and bloating, and the new face of diet culture. Tune in if you want to free yourself from the mental weight of food guilt. Abbey is a Registered Dietitian, food writer and blogger, best-selling author, TV and radio personality, and founder of Abbey's Kitchen. You might know her from her insanely popular Youtube channel, TikTok and Instagram, which are followed by millions of fans for her empowering nutrition facts, wellness myth debunking, and highly entertaining critiques of BS celebrity diets.Listen to our full episode with Abbey here!Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Abbey:abbeyskitchen.comAbbey's Youtube Channel@AbbeysKitchenFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

I just celebrated my 35th birthday, and this year, instead of fearing aging or buying into the narrative that getting older is something to dread, I decided to approach this milestone with gratitude, reflection, and intention.Aging is a privilege denied to many, and at 35, I can honestly say: I've never felt more like myself, and I wouldn't want to go back to who I was at 25.In this deeply personal and reflective episode, I'm sharing the 35 most life-changing lessons I've amassed about everything from confidence, mental health, and communication, to boundaries, purpose, willpower, and courage. Many of these insights were hard-earned over the last decade, and all of them have been shaped by the time I've spent hosting this podcast.This episode is for anyone navigating their 30s, questioning their timeline, rebuilding self-trust, and learning how to live with more intention and alignment instead of fear.Tune in to hear lessons including:Why motivation is a myth and systems matter more than disciplineHow confidence is built by keeping promises to yourselfThe importance of finding your career North StarAn antidote to anxiety, and why communication requires emotional regulationWhy community and relationships are essential to healingUsing boundaries properly, ending people-pleasing, and learning to say yes and no with clarityThe health and wellness changes that moved the needle for meRedefining success and how I use my time and moneyCourage over comfort… and why fear doesn't have to disappearChanging paths, changing your mind, and embracing life in chaptersWhy you are NOT behind in life (there is no correct timeline!)If any of these lessons resonate with you, I'd love to hear which one hit hardest. Comment what you connected with below, or share this episode with someone who's navigating a similar season of life.Thank you for being here, and for the continued gift of getting to grow up with the Teach Me How To Adult community throughout my 30s. I love you, and you've got this! Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed. If the January blues have hit and Seasonal Affective Disorder has you crashing out, we've got you. Winter can leave us feeling exhausted, sad, unmotivated, and plagued by insomnia, so we're throwing it back to biohacking expert Chloe Deutscher to break down what actually helps, from light therapy and SAD lamps to sleep regulation, overcoming insomnia, and supplements that naturally support mood + serotonin.Chloe is a chemical engineer who has dedicated her career to the intersection of science, consciousness, and mental health. She's the co-founder and the CEO of Liquid Culture, a biotech company focused on novel fungi manufacturing and developing innovative products for optimal wellbeing. She shares her actionable tips, knowledge, and experience in the fields of biohacking, mental health, and psychedelics on her popular TikTok account, where she empowers people to overcome mental health challenges like ADHD, anxiety, and depression. Listen to our full episode here.Tune in every Monday for an expert dose of life advice in under 10 minutes.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

If traditional goal-setting feels exhausting, rigid, and not your jam, this episode will help you reimagine how you plan your life in 2026.We're diving into The Odyssey Plan, a powerful life design and goal-setting framework developed at Stanford University as part of the Designing Your Life curriculum by Bill Burnett and Dave Evans.It's the ideal method for anyone who feels burnt out by traditional goal-setting, overwhelmed by decisions, or scared of choosing the “wrong” path.Instead of forcing yourself into one narrow future, the Odyssey Plan helps you imagine multiple possible lives, reduce fear-based decision-making, and set goals that actually align with your values, energy, and curiosity — not just productivity or external pressure.Tune in for a creative and science-backed way to reset and design goals you can actually stick to.Listen in for:Using Stanford Life Design principles to set meaningful goals without burnoutCreate three different life paths instead of committing to one rigid planSet intentions for 2026 that feel exciting, flexible, and realisticReduce fear of “making the wrong choice” and embrace curiosity-driven planningPrototype and test future goals before fully committingTurn long-term life vision into actionable goals you can start this year Download the Odyssey Plan template. For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

We're back! Happy New Year and welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. As we navigate the realities of our New Year goals and resolutions throughout January, we have the key ingredients to actually making them stick... a framework for structuring your dreams and implementing impactful goals from the master of goal-setting and planning, the force behind Passion Planner, Angel Trinidad.Listen for mindset shifts that will get you in motion, and how to cultivate the kind of relationship with your goals that will unlock deep manifestation. Angel is the CEO and founder of Passion Planner, an all-in-one paper life coach, which has helped millions of people plan their goals and their lives. They have built a devoted global community of people who swear by their planners and journals.Listen to our full episode with Angel here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Get started on Passion PlannerFollow Angel on InstagramFollow Passion Planner on Instagram Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Between the holiday parties, family dinners, office events, and end-of-year gatherings... the holiday season can be a lot. (Even for extroverts like me.) If you've ever felt socially drained, awkward, anxious, or stuck in mind-numbing small talk during the holidays, I gotchu. This episode will hook you up with powerful conversation starters and questions you can keep in your back pocket to help you navigate social situations with confidence, steer conversations away from awkward topics and political landmines, and actually feel connected to the people around you.Whether you're an introvert, extrovert, cutting back from relying on drinking at parties, or just tired of endless small talk, learning how to ask better questions is one of the most underrated communication skills you can have.Research shows that the best communicators ask up to 20 times more questions than the average person... and that people consistently underestimate how much others crave meaningful conversation. So don't worry about making it weird... thoughtful questions aren't awkward, they're impactful. ✨Tune in to hear about:The most interesting and fun conversation starters Why asking good questions releases oxytocin and builds closenessQuestions to avoid small talk, create real connection, and bond the roomReflection questions to spark meaningful year-end conversationsForward-looking questions for intentions, growth, and the new yearHow to redirect uncomfortable topics with boundaries and graceWhy curiosity is the ultimate hack for social confidence and overcoming social anxietyFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Spending can be hella stressful heading into the holiday season, and if you're struggling with debt or with setting up realistic financial goals for the coming year, this is a must-listen reminder for overcoming financial stress and toxic money patterns.A healthy money mindset is the missing ingredient for a lot of people's financial security. So we're throwing it back to this sustainable financial advice from finance coach Nicole Stanley on dealing with debt, setting realistic money goals, and her own journey to get debt-free. Nicole Stanley is the Founder & Head Financial Coach of Arise Financial Coaching. After battling crippling financial anxiety in her early twenties, Nicole enrolled in her first personal finance course and made changes to go from 30K in debt to building over a quarter-million in net worth for her family at age  27. Arise Financial Coaching has now served over 600 clients and has been featured in TIME, Yahoo Finance, & CNET.Listen to our full episode with Nicole here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Nicole:On Instagram: @arise.financial.coachingArise Financial Coaching Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Sober-curious? You don't need a “drinking problem” for alcohol to quietly hold you back and sabotage your potential.I've come a long way from my party days, and it's clear to me now how much self-abandonment, anxiety, and numbness I was employing to uphold the drinking culture around me. Since l've switched to a limited drinking lifestyle, I've never felt more myself.In this episode, we're joined by Amanda Kuda, alcohol-free life coach, speaker, and author of Unbottled Potential: Break Up With Alcohol and Break Through to Your Best Life. Amanda teaches a modern, empowering approach to personal development and self-actualization through the lens of elective sobriety—no rock bottom necessary.Whether you're looking to cut back, reassess your relationship with drinking, or explore what an alcohol-free lifestyle could do for your energy, confidence, dating life, and emotional wellbeing, this conversation is packed with vulnerability and insight.We cover the psychology, emotional triggers, and identity shifts behind mindful drinking, and tools to live alcohol-free without relying on unreliable willpower.Tune in to hear:Amanda's story of becoming alcohol-free without being an alcoholicModerators vs. Abstainers: Which archetype are you?How alcohol impacts your energy, intuition & personal growthWhy even “light” drinking affects confidence, emotional regulation, creativity, hobbies, and connectionHow alcohol gets in the way of real connectionDating without alcohol: Building confidence without liquid courageWhat we're trying to numb when we drinkWhy willpower isn't enough—and what actually worksThe need for nervous system regulation, habit replacement, and a realistic timelineHow to start your alcohol-free journey in a way that sticksFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Trigger warning: Binge-eating and purging. Are you tuned into the difference between physical and emotional hunger? We're throwing it back to this helpful advice from Amber Romaniuk on how to identify emotional eating triggers, and tools to combat cravings that are rooted in emotional soothing. Amber is an Emotional Eating, Digestive and Hormone Expert, with 10 years experience helping women create body confidence, intuition and optimal health through mindset healing, self-care and overcoming self-sabotage with food. Her podcast “The No Sugarcoating Podcast” has over a million downloads. Amber overcame her own emotional eating journey after gaining and losing more than 1000 lbs combined and spending 5 years balancing her hormones and digestion. Now she helps others achieve Body Freedom so they can experience true confidence and health.Listen to our full episode with Amber here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Amber:https://amberapproved.cahttps://instagram.com/amberromaniukhttps://amberapproved.ca/podcast/https://www.youtube.com/@amberromaniukFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

If you want to start 2026 off strong, it's all about ending 2025 with intention. We're rapidly approaching the end of the year (HOW DID THIS HAPPEN?), and I have a rigorous reflection process for tracking the highs, lows, and lessons of the last 12 months.You need to understand where you've been to plan where you're going, so in today's episode, we're breaking down how to do a powerful year-end audit, reflect on your biggest lessons, and “soft launch” your New Year goals so you have real momentum heading into 2026. I'm walking you through my full reflection process, including the journaling prompts, assessments, goal-setting exercises, and year-in-review questions I use to evaluate what worked this year… and what absolutely did not.This episode is for anyone craving clarity, direction, and a more aligned year ahead.You'll learn how to map your biggest wins, your patterns, your energy drains, and your most valuable lessons, and then turn all of that insight into actionable goals you can start testing before January 1st.As a bonus, I created a free Year-End Audit & Goal-Setting Guide, which you can download here to accompany this episode!Tune in to hear more about:Leveraging the holiday slowdown to get ahead and test-drive new goals/habitsWhy we should give our new goals a trial run before January startsThe journaling prompts I use to reflect on the year's biggest lessons and takeawaysMeasuring your satisfaction using the Life Balance WheelA game-changing exercise for auditing your time and how you spent your energy this yearHoning in on areas for improvement, and setting SMART goals for each categoryThe power of a guiding quote or mantraEverything we cover in today's episode is available to download in our free year-end audit, get your guide today and get a head start on your new year planning. You've got this.Resources mentioned:End Of Year AuditHow to set SMART goalsHow To Design A Life Of Purpose, Using IkigaiFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed. If you're feeling stuck, super down, or struggling with seasonal depression, this throwback advice for boosting your mental health and pulling yourself out of a spiral is exactly what you need right now. We cover how mindfulness, breathwork, and cold therapy can rewire your mood, because sometimes you need to make self-care and wellness your entire personality to help get you out of your head and into your body.Listen to our full episode here.Tune in every Monday for an expert dose of life advice in under 10 minutes.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Struggling with relationship anxiety and fear of intimacy or rejection? This episode will guide you through anxious and avoidant attachment patterns, to the core healing that can help us find confidence and security in relationships.I'm joined by Trevor Hanson, a marriage and family therapist who has helped thousands of individuals and couples heal attachment wounds and build secure, connected, confident relationships. His work has been featured by the Gottman Institute, and he's the founder of The Art of Healing, where he teaches frameworks for transforming insecurity into emotional safety.We break down the real reasons we often feel insecure, anxious, avoidant, or fearful in relationships… and how to finally feel secure, grounded, and confident in love. You'll learn the tools, communication shifts, and emotional skills that create safe + connected relationships.In this episode, we cover:How to build real confidence in relationships (and the cost of not working on your confidence)Why insecurity, fear, and jealousy appear — even in good relationshipsPractical tools for anxious attachment self-soothingWhy fear is the #1 killer of relationships and how to move through itHow avoidant partners can build emotional intimacy without feeling overwhelmedFear-based motivation vs love-based motivationHow to navigate communication “landmines'How to support a partner who feels fear or anxiety in the relationshipThe TEMPO framework and how it interrupts anxious spiralsFollow Trevor on InstagramTrevor's website: https://theartofhealingbytrevor.com  Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Have you been debating whether to quit your job or stick it out? In this uncertain job market and economic volatility, it's hard to know what to do, so we're throwing it back to this helpful advice from Emily The Recruiter, plus her insights on how to handle back-to-office mandates if you've been working remote.Emily Durham—aka Emily the Recruiter—is a career coach, content creator, and host of the Clock In Podcast. With millions of views across TikTok, Instagram, and YouTube, Emily is known for her no-BS advice on how to land your dream job and deal with workplace dynamics like a boss.Listen to the full episode with Emily The Recruiter here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Check out our first episode with Emily here.Follow Emily on Instagram, TikTok, and YouTube.  Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Somewhere along the way, we stopped having hobbies… and honestly, it's making us depressed. Between burnout, money-making, doom-scrolling, and constantly trying to be “productive,” most people don't do anything just for joy anymore. We're disconnected from ourselves, our creativity, and from each other.It's time to rekindle our sense of play and curiosity. So in today's episode, we're breaking down why hobbies are essential for your happiness, confidence, and emotional well-being, and how finding a hobby you love can reduce loneliness, boost your mood, increase creativity, and bring FUN back into your life. Because your whole personality shouldn't be work and TikTok.If you've been feeling disconnected, bored, or stuck in autopilot, tune in to learn how hobbies can help energize you and break up the monotony of adulthood.In this episode, we cover:• Why adults have lost the joy of hobbies • The science: how hobbies act as a natural antidepressant and reduce anxiety, burnout & loneliness• Why hobbies boost self-esteem and confidence• The link between popular hobbies and nervous system regulation• Why “wasting time” is actually good for your brain• How to choose a hobby based on what you loved as a kid• The ultimate list of hobbies for every style of activity• The difference between Type 1 fun vs. Type 2 fun• How hobbies help you connect with friends & build communityHobby Ideas Mentioned in This Episode:Tennis, pickleball, hiking, gardening, rock climbing, weightlifting, walking clubs, horseback riding, volunteering with animals.Pottery, calligraphy, painting/drawing, photography, crocheting, collaging, baking, singing and choirs, learning an instrument.Cold plunging, meditation, yoga, reading + book clubs, puzzles, Mahjong, chess, learning a new language, deep-diving a niche interest for fun.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.Flu season is upon us, so we're throwing it back to this helpful advice from Abbey Sharp on boosting your metabolism, and restoring your gut health after dysbiosis from antibiotics. Did you know 70% of our immune system is housed in our gut? We cover the surprising link between your gut microbiome and your immune system, mental health, skin, hormones, and more, and why fibre is the unsung hero of gut health and immunity.Abbey is a Registered Dietitian (RD), a cookbook author, a TV nutrition expert, a YouTuber, host of the podcast Bite Back, and the founder of Abbey's Kitchen. She dismantles diet culture with science and sass, and her core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health.Listen to our full episode with Abbey. Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Abbey:Abbey's KitchenAbbey's Podcast: Bite BackOn IG: @abbeyskitchen/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Good listening is an underrated superpower… it makes you more magnetic, trustworthy, liked, and connected.Most people think they're good listeners — but the truth is, a lot of us are just out here waiting for our turn to talk. So in today's episode, we're breaking down 8 key steps to become a better listener, so you can improve your communication skills, strengthen your relationships, and make people actually feel heard.It's like that Maya Angelou quote: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” And a huge part of how we make people feel is based on how we listen to them.Want to transform the way you connect? Learn how to master active listening, build trust, lead with curiosity, and become the person everyone feels safe opening up to.Tune in to hear more about:How to master active listening and emotional attunementThe #1 thing people actually mean when they say they “don't feel heard”Why deep listening makes you more attractive, trustworthy, and influentialHow to listen with sincerity instead of “performing” empathyRemoving distractions and meeting people where they are in a convoThe art of a good follow-upWhy questions and curiosity are the key to deeper connectionNonverbal cues to show that you're listeningEye contact 101Why nonverbal cues can be challenging for neurodivergent peopleThe surprising way of interacting that makes people open up moreWhether you want to communicate better at work, deepen intimacy with your partner, or just sharpen your conversational skills, I hope this helps you unlock the gift of deep listening.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. If you find yourself comparing your life to everyone else's highlight reel… this throwback is for you.It's easy to spiral into self-doubt, jealousy, or the feeling that you're “falling behind.” But what if healthy envy isn't the enemy… what if it's your compass pointing you toward what you actually want? Tune in to learn the difference between motivating envy vs. toxic jealousy and comparison, and how to shift from “why not me?” to “what is this showing me about my desires?”Remember, The grass isn't greener on the other side. The grass is greener where you water it. Listen to the full episode here. Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Too tired or busy for sex? You're not alone. Today's expert explains why it's not about libido — and how to rebuild desire, compatibility, and orgasmic intimacy in bed again.If you're wondering why you don't orgasm more, or if you and your partner are actually sexually compatible, you're in for a juicy and legitimately helpful deep dive with TikTok's #1 sex educator, Dr. Tara.Dr. Tara is a certified sexologist, award-winning researcher, tenured professor of relational and sexual communication, TV host, radio host, a coach and the Internet's Resident Sex Expert. She's the host of Luvbites Podcast that focuses on sexual wellness and sexploration, and she just released her new book, How Do You Like It? A Guide for Getting What You Want (in Bed).In this episode, we talk about why your sex life might feel “off” (hint: it's not just about libido), how to stay present during intimacy, and the science behind different types of orgasms — plus Dr. Tara's practical advice for rebuilding desire and navigating the performance anxiety and everyday stress that can get in the way of sex.Tune in to learn about:✅ How to figure out your “Sexual Profile” and what it reveals about compatibility✅ What to do when your libido or sex drive doesn't match your partner's✅ How stress, hormones, and mental health impact desire✅ Ways to initiate intimacy when you're both exhausted✅ How to stay present during sex and overcome performance anxiety✅ The different types of orgasms — and how to know if you've had one✅ Go-to sex positions and erogenous zones for better pleasure✅ How to keep long-term sex and desire excitingTake the Sexual Profile Quiz: https://www.luvbites.co/quizzes/whats-your-sexual-profileFollow Dr. Tara on TikTok and InstagramGet Dr. Tara's new book, How Do You Like ItRelated sex episodes:Teach Me How To Spice Up My Sex Life, with Dr. Jess O'ReillySex Q&A: How Do I Dirty Talk? Does Size Matter? Best Toys For Orgasm?How To Expand Your Sex life, Try Alternative Relationship Styles, And Practice Ethical Non-MonogamyNo Dumb Questions: Should I use toys in the bedroom? Why is my partner never in the mood? Best sex positions? Tips for threesomes?Teach Me How To Own My Orgasms and Pleasure, with Sex Coach Portia BrownFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Does it ever feel like time is speeding up the older we get? You're not imagining it... there's real science behind the phenomenon. So we're throwing it back to this tip on unpacking the neuroscience of time perception — and how to actually retain more memories and slow down your life using novelty and dopamine, inspired by Liz Moody's “Novelty Rule”.You'll learn how shared new experiences can deepen relationships and why novelty is the secret to keeping the spark alive in love and life.Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

What if your chaos, sensitivity, overwhelm, and anxiety aren't personality flaws, but ADHD? ADHD in adults is often missed or misdiagnosed... especially in women. So today, we're deep-diving how to get a proper diagnosis, regulate emotions, and build ADHD-friendly systems that actually stick with expert coach Shanna Pearson.Learning how my brain works has personally given me so much more self-compassion and self-understanding, and now I'm excited to implement practices and systems to make my life a little easier.If you've ever struggled with time blindness, decision paralysis, emotional rollercoasters, or overthinking that never seems to shut off, this episode will help you navigate undiagnosed ADHD and understand your brain, so you can work with your mind — not against it.Shanna Pearson is the founder of the world's largest one-on-one ADHD coaching company, working with thousands of adults with ADHD every year, and the bestselling author of Invisible ADHD.If you've ever Googled “Do I have ADHD?” this one's for you. Tune in to learn about:✅ The science and brain chemistry behind ADHD — and how dopamine plays a role in focus and motivation✅ The three types of ADHD and how symptoms differ across gender✅ Why so many women are misdiagnosed with anxiety or depression before discovering ADHD✅ The truth about masking, over-functioning, and burnout in high-achieving adults✅ Emotional regulation and our inability to compartmentalize the chaos ✅ Navigating executive dysfunction, time blindness, and disorganization✅ How to create ADHD-friendly systems that actually work: mood-based scheduling, one focus at a time, & action-first behaviour changes✅ How to feed your brain's need for dopamine in healthy, sustainable ways✅ What to do if you suspect ADHD but don't want medication (everyday changes that make a difference)Follow Shannon and check out her book:https://www.adhdcoaching.com/ https://www.invisibleadhd.com/ For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Feeling stuck, overthinking every decision, or questioning your next move? I've been there. So we're throwing it back to this potent advice from my friend and coach, Sasha Patpatia.We cover Sasha's decision-making framework to help you move forward with clarity, how to overcome analysis paralysis and fear of making the “wrong” choice, and redefining success to align with your values.Sasha is a multidisciplinary artist, writer, and board-certified career and mindset coach for creatives. Sasha has helped me navigate some of my biggest pivots — from career shifts to creative roadblocks.In Sasha's words: “Our definition of success is doing what I said I would do, with clarity, focus, ease & grace.”Listen to our full episode here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Sasha: https://www.sashapatpatia.com/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Are you a night owl, early bird, or something in between? The key to better sleep, more energy, and improved wellness might be in understanding your chronotype — your body's natural biological clock.We're diving into the science of chronotypes and how understanding yours can help you optimize your sleep schedule, energy, focus, and mood, without forcing yourself into a routine that leads to “social jet lag”. (For night owls who struggle with early mornings, this is the validating episode you deserve!)Whether you're a Bear, Lion, Wolf, or Dolphin (based on Dr. Michael Breus' sleep research), your chronotype determines when you're wired to wake up, feel alert, and perform at your best. But most of us are living out of sync with our internal clock. So how do we hack it?It's time to stop fighting your biology and learn how to work with your natural rhythms. Tune in to learn about:

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Are you dressing for the life you have — or the one you think you should have?We're throwing it back to this key advice from Conni Jespersen, educational wardrobe stylist and founder of Art in the Find, to help you redefine your style identity and build a wardrobe that actually feels like you. Through her Signature Style Method Course, she helps clients edit their closets and uncover their unique style.We cover the 5 key elements of personal style — personality, lifestyle, preferences, environment, and influences — to help you uncover your unique signature look with confidence.Conni has kindly given Teach Me How To Adult listeners a discount on her Signature Style Method Course (which has helped me SO much in understanding the elements of my personal style), so if you're ready to revamp your wardrobe, check it out here and use the discount code style10 for 10% off. Listen to our full episode with Conni here.Tune in every Monday for an expert dose of life advice in under 10 minutes.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Are you exhausted from constantly trying to make everyone else happy, and losing yourself in the process? Today, we're talking about breaking free from the burnout of people-pleasing, perfectionism, and emotional outsourcing, and how to regulate your nervous system, trust yourself, and stop abandoning your own needs for the comfort of others.We're joined by Beatriz Victoria Albina, NP, MPH, SEP, a Family Nurse Practitioner, Somatic Experiencing and Breathwork Practitioner, and Master Certified Somatic Life Coach. Bea unpacks the hidden cost of emotional outsourcing™, AKA the survival habit of looking to others for validation, self-worth, and emotional regulation, instead of tuning into yourself.We dive into polyvagal theory, recognizing when you're in functional freeze, and using somatic tools and nervous system mapping to heal the patterns of codependency, self-abandonment, and avoidance that keep you stuck.If you've ever Googled “how to stop people-pleasing,” “why do I care so much what people think,” “how to heal my nervous system,” or “how to set boundaries without guilt,” this episode is for you.Tune in to learn about:What Emotional Outsourcing really means — and why it's a nervous system response, not a personality flawHow people-pleasing, perfectionism, and codependence develop from early survival patternsPolyvagal theory 101: how understanding your vagus nerve can help you stop self-abandoningAre you in a state of functional freeze? How to recognize and heal from itUnderstanding social hypervigilence (and the empath paradox)How to set boundaries and make decisions without guilt or second-guessingNervous system mapping and somatic tools to interrupt your automatic responsesHow to find balance between flexibility and authenticityHow to stop “performing” to earn love and acceptancePractical tools for reclaiming your identity, rebuilding self-trust, and honouring your own needs without fear of conflictFollow Bea's Instagram and podcast. Buy Bea's book End Emotional Outsourcing! For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Have you ever stayed in a job, relationship, or situation that's making you unhappy just because you've already invested so much time, money or effort into it? GIRL, SAME. And that's on sunk cost fallacy, one of the most common (and costly) psychological biases that can keep us trapped following paths that no longer serve us.Being able to change your mind and make better decisions is a major key to adulting, so in this episode, we're unpacking the psychology of sunk cost fallacy and how to finally stop letting past investments dictate your future decisions. I dive into how this bias impacts your career, relationships, and mindset, and the powerful mental shifts you can make to start choosing based on alignment — not avoidance.Just because you've spent a long time making a mistake doesn't mean you need to keep making it….  sometimes, cutting your losses can be an investment in your future self.Tune in for:

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. The economy is hella unstable right now, and with a recession still looming it can feel like no matter what we do, the cards are stacked against us. So we called financial expert Jessica Moorhouse back in for actionable advice for building wealth if you're in debt or low income, recession-proofing your financial plan, and managing debt vs. savings vs. investments.Whether you're  struggling with debt or making $250K, this conversation will help you stop self-sabotage and make an actionable plan toward financial security.Jessica is a millennial money expert, speaker, Accredited Financial Counsellor Canada®, bestselling author of Everything but Money, host of the More Money Podcast, and a leading voice on personal finance and emotional literacy in financial wellness.Listen to our full episode with Jessica here.Check out Jessica's book, Everything but Money. Follow Jessica on Instagram, YouTube, and her website.Tune in every Monday for an expert dose of life advice in under 10 minutes.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

The older I get, the more I realize that so much of our stress, burnout, disconnectedness and anxiety can be a result of living out of alignment with our nature and temperament, and a key part of that nature is our tendency towards introversion or extroversion. In this episode, we're breaking down what it really means to be an introvert, extrovert, ambivert, or omnivert, and how your personality type shapes your energy, relationships, career, and overall mental health.Whether you feel drained after social events, thrive in big groups, or swing between both worlds, this deep dive will help you understand your natural temperament, and how to honour it while still growing outside your comfort zone.Tune in to hear about: ✅ The science behind introversion vs extroversion (dopamine, arousal theory)✅ How to know if you're an introvert, extrovert, ambivert, or omnivert... and why it's a scale✅ Myths about introverts (no, they're not socially anxious or antisocial!) and extroverts (yes, they need downtime too!)✅ How introverts and extroverts can thrive in the workplace without burning out✅ Picking the right job and work environment for your temperament ✅ Dating & relationship tips for introverts vs extroverts — and how to make different energy needs work together✅ Self-care strategies: how introverts can recharge and how extroverts can avoid burnout✅ Creating a "restorative niche" for introverts to return to their true self ✅ Why extroverts crave novelty and shared experience✅ Why you don't need to box yourself into one label, and how to expand your window of tolerance / “social stamina”If you've ever Googled things like “am I an introvert or extrovert,” “how to recharge as an introvert,” or “introvert vs extrovert relationships,” this one's for you.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from an episode that you might have missed. Is your sex life thriving in your relationship? If you find that it's dwindling, fear not — we're back to myth-bust common ideas about desire, because most of the conflict couples have around sex can actually be explained by having different desire responses. Tune in as we throw it back to a deep dive on how to navigate different sex drives and desire types, and questions to ask if you're not having the sex you want in your relationship. Whether you're dating, in a relationship, married, or ready to dabble, this is essential in helping you build a stronger sex life.Listen to the full episode here!Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Loneliness isn't just in your head… it impacts your body, mood, longevity and emotional health. There's real science behind why we crave connection, so in today's episode, we dive into the concept of the “social biome” (your personal ecosystem of relationships and daily interactions) and how it can transform your wellbeing. Founded by researchers Dr. Jeffrey Hall and Dr. Andy Merolla, the social biome is a framework for strengthening relationships and cultivating a real sense of community in a culture that's starved of real life connection.Whether you're introverted, socially anxious, super busy, or just craving more genuine relationships, invest in your social fitness with these doable strategies to help you build your social biome and connections.Tune in to learn:Why connection is “social nutrition” and how to feed your social health every day.The Ladder of Connection framework to move from restorative solitude to strong, meaningful friendships.How small, low-stakes interactions (“weak ties”) boost your mood and help you feel less isolated.Using social media and technology as a way to connect rather than compare and consume.Practical tips to actually make friends as an adult, nurture existing bonds, and create a supportive community.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. People don't quit jobs, they quit people — and if you've ever had a bad boss, you know how toxic a workplace can get. So we're throwing it back to this killer advice and helpful scripts from Emily The Recruiter on how to navigate the common kinds of bad bosses, from the controlling micro-manager to the perpetually angry power trips.  Emily Durham—aka Emily the Recruiter—is a career coach, content creator, and host of The Straight Shooter Recruiter Podcast. With millions of views across TikTok, Instagram, and YouTube, Emily is known for her no-BS advice on how to land your dream job and deal with workplace dynamics like a boss.Listen to the full episode with Emily The Recruiter here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Check out our first episode with Emily here.Listen to The Straight Shooter Recruiter podcast Follow Emily on Instagram, TikTok, and YouTube.  Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

“We're taught how to fall in love, but not how to stay there.” So in today's must-listen episode, I chat with renowned relationship repair expert Baya Voce, MSW, to learn the art of repair, and how to maintain love and connection through conflict.Arguments happen (they're an important part of relationships and individuation!) — but they don't have to break your bond. In this powerful episode, we dive into proven tools for transforming conflict into deeper connection, and Baya's strategies for building better communication, boundaries, and emotional safety.If you're in love, want love, or care about love, this is your roadmap for working towards interdependence, rebuilding trust, and creating love that lasts.With an MSW from Columbia University, Baya specializes in couples counselling and MDMA-assisted couples therapy research, and is supervised by the incredible Esther Perel!  Her work has been featured in a TED Talk, on Vice, Forbes, MTV, and ABC, and her videos on everything from boundaries, to using AI for therapy, to navigating jealousy, have been viewed by millions.Tune in as we explore:

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. “If you're going to manage anything, manage your time. Because that's all you have.” — We're throwing it back to this potent conversation with the master of goal-setting and planning, the force behind Passion Planner, Angel Trinidad.Because when September hits, I'm always confronted with a mini-New Year reset that makes me revisit my goals and how I'm spending my time. Our time is our greatest currency, and we can learn how to manage it with intention and clarity, so we can budget plenty of it for the good stuff. Angel also weighs in on how to overcome procrastination, and how to prioritize tasks that will actually move the needle in your life.Angel is the CEO and founder of Passion Planner, an all-in-one paper life coach, which has helped millions of people plan their goals and their lives. They have built a devoted global community of people who swear by their planners and journals.Listen to our full episode with Angel here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Resources mentioned:Get started on Passion PlannerThe 4-Hour Work Week Follow Angel on InstagramFollow Passion Planner on Instagram Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Hi friends, welcome back to a new season of Teach Me How To Adult! I'm so excited to be back here with you, and for everything that's in store for season 5. PS: If you like to watch your podcasts, make sure you're subscribed on Spotify and YouTube!September always brings those back-to-school, fresh-start vibes, so we're kicking things off with a helpful research-backed goal-setting hack that can completely transform the way you follow through with your habits, routines, and goals.Implementation intentions — aka “if-then planning” — is a super effective (but seriously underrated) productivity and accountability strategy for building consistency, breaking all-or-nothing thinking, and making your goals actually stick.If you've been struggling to follow through with your goals and get back into a consistent post-summer routine, this episode is for you.Tune in to hear:- How to use “if-then” planning to stop procrastination and automate decisions- Why Harvard research proves implementation intentions improve goal success by up to 300%- Avoiding self-sabotage by planning for obstacles in advance- Why the ‘Fresh Start Effect' makes September the right time to reset your habits + routines- The formula for “if-then” planning you can apply to your health/wellness, work, and creative goals For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Friends, this is a quick one to let you know I'm taking a quick summer break, and we'll be back to our regularly programming in September with the launch of Season 5!I'm so excited for what's ahead — I'll be bringing you more must-hear expert interviews AND video podcasts. (If you're not already following the show on YouTube and Spotify, please take a minute to do so now!)And if there are any topics, guests or questions you'd like me to cover in the coming season, I'd really love to hear from you, so hit me up on instagram or you can send any Qs through our website at teachmehowtoadult.ca.I hope you're all finding time for yourself this summer and doing things that light you up. I love you guys, see you in September! Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

If you're confused by nonstop nutrition trends and conflicting health advice online… join the club. In this eye-opening episode, I chat with the internet's favourite registered dietitian and nutrition expert, Abbey Sharp, to break down balanced nutrition tips, metabolism hacks, and what the latest science says about protein, fibre, gut health, and blood sugar balance.Abbey is a Registered Dietitian (RD), a cookbook author, a TV nutrition expert, a YouTuber, host of the podcast Bite Back, and the founder of Abbey's Kitchen. She dismantles diet culture with science and sass, and her core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health.Join us as we as we dive deep into evidence-based nutrition science and debunk BS diet trends.We're cutting through the food noise to answer your top questions:How much protein do you actually need to support satiety and muscle health?Why fibre is essential for gut health and how it helps manage cravingsThe surprising link between your gut microbiome and immune system, mental health, and moreHow your microbiome affects calorie absorptionDebunking viral metabolism-boosting hacks (what actually works?)Should you eat 3 big meals or snack throughout the day?Does meal timing affect weight loss, blood sugar, or energy levels?How sleep and hunger hormones like ghrelin, leptin and cortisol are connectedEasy, science-backed nutrition tips to support your health goalsThe power of retrogradation and cooling your carbsHow important is working out for hormones and weight management?Smart strategies to stabilize blood sugar and hormones through dietWhether you're looking to feel more energized, support your digestion, or manage your weight without restriction, this episode is packed with balanced, no-bullshit tips for feeling your best.Listen to our first episode with Abbey from season 1! Follow Abbey:Abbey's KitchenAbbey's Youtube ChannelAbbey's Podcast: Bite BackOn IG: @abbeyskitchen/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Summer brings the best of times, but for those struggling with their bodies and self-esteem, it can also bring triggering times. To help us gear up for an unapologetic hot girl summer of self-love, we're throwing it back to this inspiring pep talk from Roxy Earle, where she shares her self-talk mindset shifts, her gratitude practice, and her keys for building confidence and body acceptance. Because at the end of the day, the only person holding you back from being your most confident self is you. Roxy is a former marketing professional turned model, entrepreneur, body positivity activist and a star on Real Housewives of Toronto. She started the #MySizeRox movement, which advocates that confidence comes in all shapes and sizes. She's worked with brands like Knix, H&M, Le Chateau and Joe Fresh to bring more inclusive sizing and styles to their stores. Roxy is the co-founder of the Ana App, a fertility, wellness and hormone tool for women.Listen to our full episode with Roxy here.Tune in every Monday for an expert dose of life advice in under 10 minutes.For show notes and more adulting tips, visit: teachmehowtoadult.caFollow Roxy:@luxuriousroxyGet the Ana App: https://www.anahealth.com/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

I've been thinking a lot about prioritizing lately, mostly because I've been shifting the way I prioritize things in my life the last few months. My priorities desperately needed to change so that work wasn't always #1, and I wasn't always chasing an endless to-do list of busywork.Because “when you prioritize the important over the urgent, you don't just get more done, you get the right things done. And that's the difference between a busy life and a meaningful one.” - Greg McKeown.So today's quickie reveals how to break free from the cult of busyness and master the art of prioritization using productivity minimalism principles inspired by Greg McKeown best-selling book, Essentialism. We dive into why you're focusing on urgent tasks instead of important priorities, along with actionable strategies to create a more meaningful, intentional life. I break down The Law of Inverse Prioritization, which explains why the most important things in life (health, relationships, personal growth) often get neglected while urgent but meaningless tasks consume all of our time and energy.Tune in to hear:Productivity minimalism strategies for focusing on high-impact activitiesThe difference between urgent and importantTime management tricks through intentional prioritizationWork-life balance and escaping the busyness addiction cycleMy priorities in this season of life (Burnout prevention, relationships, writing and health)Time blocking techniques for non-negotiable important activities3 key questions for your prioritization and decision-making frameworkOrganizing your life around purpose and impactResources mentioned:Greg McKeown's Instagram videoGreg's book and academy on EssentialismFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. How do you know when it's time to hire a team, and how do you decide who that first hire should be? Hiring the right people and spotting red flags in the hiring process can make or break your business, so we're throwing it back to this leadership advice from Kelly Roach on fool-proof tips for hiring and team-building.Kelly is a former Fortune 500 Executive turned multi-million dollar entrepreneur/CEO, and founder of Kelly Roach Coaching, an 8-figure coaching and consulting company for entrepreneurs who are disrupting industries and scaling their dreams. For the past decade, she's disrupted the coaching space, built a top-ranked podcast, appeared as an expert for outlets like ABC and NBC, and helped hundreds of entrepreneurs create their dream lives. She's published multiple bestselling books, including Bigger Than You - The Entrepreneur's Guide to building An Unstoppable Team.Listen to our full episode with Kelly here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Kelly on Instagram and on her website.Listen to The Kelly Roach showRead Kelly's best-selling books Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Ready to rewire your brain and transform your habits? This re-released (now in video form!) episode features neuroscientist Nicole Vignola, the internet's favorite brain optimization expert, sharing evidence-based strategies for breaking bad habits, building positive routines, and leveraging neuroplasticity for lasting change.Stay tuned for the science behind neuroplasticity and an inspirational look into how your brain's ability to change means you're never stuck in a negative pattern! Nicole breaks down the habit loop, explains why behavior change feels difficult, and reveals neuroscience-backed techniques for sustainable transformation.Nicole Vignola is a leading neuroscientist, organizational psychology expert, keynote speaker, and author specializing in human optimization, longevity science, and peak performance coaching. Her research focuses on translating complex neuroscience into practical life transformation strategies.This conversation will shift how you think about personal growth and give you the tools to create lasting transformation.Join us as we cover:Neuroplasticity principles for rewiring subconscious beliefs and thought patternsHabit formation science: the anatomy of habits and making new behaviors stickBrain optimization strategies for focus, learning, and peak performanceImproving mental health through targeted brain health practicesDopamine regulation and its impact on motivation and time perceptionBehavioral pattern interruption techniques and neurohacksProductivity maximization by managing your mental energy currencyPhone addiction solutions and digital wellness strategiesPositive psychology applications for overcoming negativity biasNicole's refreshing take on failure and resilienceFollow Nicole:- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change- Follow Nicole on Instagram- Check out her websiteFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today's ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.Why do some people have anxious or avoidant attachment styles, while others are totally secure? A lot of it comes down to our formative years in childhood, as early as infancy — but we aren't stuck in those patterns forever. If you're working on cultivating a secure attachment style in your relationships, this throwback to our attachment theory episode with expert Jessica Baum is a must-listen. Jessica is a psychotherapist and couples counselor, founder of The Relationship Institute of Palm Beach, and the founder of Be Self-full®, a company that provides counseling, group coaching and courses for couples and individuals. Listen to our full episode with Jess here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Jessica:@jessicabaumlmhcBeselffull.comBuy Jessica's book Anxiously Attached: Becoming More Secure in Life and Love For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Hot take: Burnout isn't always about doing too much… sometimes, it's about doing too little of what actually matters. This week, we're diving into a little-known root cause of burnout that can change how we prevent it and recover from it: a lack of meaning, connection, and energizing.While the usual advice focuses on rest and reducing your workload, we're exploring the lesser-known side of burnout — the one that creeps in when your work lacks purpose, when you feel chronically disengaged, or when your lifestyle is missing excitement, hobbies, and emotional fulfillment.I'm all too familiar with burnout, so tune in to hear more about:Why burnout isn't always caused by stress or long hoursHow boreout and emotional disconnection lead to the same exhaustionHow misalignment between your values and daily life creates chronic fatigueActionable ways to reintroduce energy, creativity, meaning, and connection into your life (inside and outside of work)The need to take tech breaks, and why scheduling joy, hobbies, and human connection is non-negotiableIf you're feeling exhausted even after resting, stuck in a loop of apathy or wondering “what's the point?”, this one is for you. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube