The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

If you've ever turned down the radio to think, or decluttered before tackling a project or new task, you'll want to learn about house hushing. Coined by home decor author, Myquillyn Smith, house hushing is the act of "quieting" a physical space of visual clutter for 24 hours so the brain can experience what a room could be like without everything in it. Smith calls this "backwards decluttering" because you get to experience the emotional and visual benefit of decluttering right away without the decision fatigue of actual decluttering. The idea is once your brain knows that it's possible to feel peace, calm and order in your space again, it will yearn for simplicity and be very protective and intentional about what gets let back in.You can see the parallels between house hushing and mind hushing.By the end of this episode, you'll be itching to use Myquillyn Smith's concept to not only hush your physical spaces but the areas of your life that feel like are always yelling at you.Imagine what your present and future could be like if you did the work to quiet the noisiest aspects of your life. Cited in this episode:Terrence Bradshaw (@xterrencebjr)Article: "House Hushing and Why You Need It" by Myquillyn Smith of The Nester-----Original music by JMW-----1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, visit KariWatterson.com.------Let's connect:WebsiteInstagram:  @_thisonelifeLinkedIn

As we near the end of the first quarter, I'm reminded of how fast time passes. Hours become days, days become weeks. Without a system in place to track progress, it's easy to see how quickly we lose control of our goals.To combat goal slide, I've started tracking my behavior around my goals. Inspired by the book, The Compound Effect by Darren Hardy, I'm documenting my behavior around my daily deliverables for my business so I can: 1) keep my goals top of mind each day; 2) course-correct my behavior in real time; 3) spot patterns in my thinking that lead me off path; 4) reinforce the identity of the person I want to be moving forward (someone who loves to set stretch goals and then does the work to achieve them).Join me as I share the details of how I'm using daily tracking to make this year different from every other year that I've attempted to achieve big goals. -----Cited in this episode:The Compound Effect by Darren HardyEssentialism: The Disciplined Pursuit of Less by Greg McKeownEpisode 55: How to Help Yourself When You Feel Stuck in LifeEpisode 67: Calm & Focus: How Mastery of the Fundamentals Can Break the Cycle of Procrastination with Nerijus Antanavicius-----Original music by JMW-----1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, visit KariWatterson.com.------Let's connect:WebsiteInstagram:  @_thisonelifeLinkedIn

"The Compound Effect is the principle of reaping huge rewards from a series of small, smart choices. What's most interesting about this process to me is that, even though the results are massive, the steps, in the moment, don't feel significant." - Darren Hardy, Author of The Compound Effect and Publisher of SUCCESS MagazineSo, why do many of us give up before reaching our desired results?According to Darren Hardy, one reason is that we haven't yet experienced the benefits of the Compound Effect.Having recently experienced these benefits in my own life, I wholeheartedly agree.When you finally reap the rewards of your consistent and persistent choices over time, you realize that what seemed like small steps in the moment were actually incredibly valuable.In this episode, I share some real-life examples of the Compound Effect in action, stemming from a commitment I made four to five years ago to take full responsibility for the results I wanted in life.Unlike goals such as losing weight or paying off debt, committing to personal and emotional responsibility for our thoughts, feelings, actions, and results can feel like unseen work with slow progress and intangible rewards.By sharing my experiences, I hope to encourage anyone doing this work to keep going so you can give yourself the chance to experience the payoff of the Compound Effect.I hope you'll take a listen (and read the book). -----Cited in this episode:The Compound Effect by Darren HardyMindset: The New Psychology of Success by Carol Dweck, Ph.D.Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D.(Subtitle was recently updated to: Stop Beating Yourself Up and Leave Insecurity Behind)The Life Coach School Podcast with Brooke Castillo-----Original music by JMW-----1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, visit KariWatterson.com.------Let's connect:WebsiteInstagram:  @_thisonelifeLinkedIn

Do you struggle with procrastination? If so, do you try to think your way out? How has that been working for you?Overintellectualizing procrastination is what my guest, Nerijus Antanavicius, and I discuss in today's episode. Nerijus is a personal coach and trainer whose unique approach to coaching and self-development led me to hire him as my 1:1 coach back in 2020 to help me work through some particularly vulnerable areas in my own life.As an overthinker with a resistant brain, I wanted a coach who could offer different modalities to help me get to where I ultimately wanted to go, and Nerijus's unique coaching philosophy and minimalist, results-oriented approach to self-development was exactly what I needed.Nerijus weaves psychology, spirituality and neuroscience into his work with his clients, guiding them through the process of first awareness, then self-directed neuroplasticity to help them train and recondition their minds and body to loosen old patterns of behavior and rewire in new ways of being.As a student and practitioner of active and passive mindfulness and meditative practices for over 15 years, Nerijus witnessed firsthand (with his clients and in his own growth work) how difficult it was to take action when the body was trapped by intense, negative emotions. This is where the training and reconditioning part of the mind and body comes in.  "When you're able to tap into relaxation, you're able to jump into action in a way more efficient manner."What Nerijus and I discuss in this episode:Why Nerijus views himself as not just a coach but a trainerSelf-directed neuroplasticity (and why the self-directed part is important)Why true autonomy includes mental and emotional independenceWhat we get wrong about self-development (which is why we struggle to change)Why training and conditioning the mind and body to self-regulate, relax, and focus are essential skills for our overall well-beingThe science behind calm and focus and how mastering these can neutralize procrastination triggersThe relationship between emotions and actions (and why it's important to know)The science behind anchoring and associations (and how to use it for you, not against you)Where to start with mental & emotional training and conditioning when you struggle to feel your emotionsThe importance of creating psychological safety as you take steps to changeThe primary reason Nerijus says derails most attempts at behavior changeThe lost art of mastery (the dedication and commitment to daily practice of skills that build mental and emotional strength, resilience and fortitude)Where to find and connect with Nerijus:Linktree (for links to all platforms)Website (coaching information)YouTube: Rewiring Minds (long-form videos)Instagram: @rewiring.minds (bite-sized content)-----Original music by JMW-----1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, visit KariWatterson.com.------Let's connect:WebsiteInstagram:  @_thisonelifeLinkedIn

"Pain is inevitable, suffering is optional." This quote, often attributed to Haruki Murakami, is rooted in the Buddhist parable of the second arrow.The Buddha says, “In life, we can't always control the first arrow. However, the second arrow is our reaction to the first. The second arrow is optional.”Tara Brach explains the teaching like this: "If you get struck by an arrow, do you then shoot another arrow into yourself?"It's this second arrowing that causes us so much emotional suffering, and what many of us don't realize is that we have control of the second arrow. The first arrow is the original pain we experience as a result of a circumstance in life.In this diary-style episode, I share a raw audio of me processing how we can use this awareness to lighten our emotional load. So many of us are buckling under the weight of our emotional suffering, not realizing how much of what we carry is self-created.In this episode, I help you see where you might be creating suffering for yourself, so you can choose whether you want to carry it into the future or set it down.When we lighten our suffering, we give ourselves the chance to enjoy the human experience rather than buckling under the weight of it.-----Original music by JMW-----1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, visit KariWatterson.com.At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Let's connect:Instagram:  @_thisonelifeLinkedIn

What do you do when you're 5 years into a Ph.D. program in a field you know is not meant for you?In this episode, I talk to Career & Confidence Coach, Ken Li, who spent his formative years being groomed for a life in the sciences. From math camps in the summers to undergrad at Cornell University where he received degrees in chemistry and biochemistry, his relentless pursuit of academic achievement resulted in crippling depression that ultimately led him to drop out of his biochemistry Ph.D. program during his fifth and final year because he realized science wasn't a fit.After taking a career aptitude test, Ken pivoted to public relations where he excelled the next 20 years.Though outwardly successful, Ken was in inner turmoil. Desperate to prove himself after dropping out of his Ph.D. program, he spent his time in PR, in the words of Brené Brown, "hustling for his worthiness."It wasn't until he happened to meet a life coach in his 40s that he realized what he wanted most in life was to follow a path that felt true to him.In 2020, Ken became a certified life coach with The Life Coach School. His mission? To help those with similar stories get to the place where they feel safe to truly decide their next steps in life.If you've ever felt you were following someone else's path, not your own; if you've ever felt the crippling effects of impostor syndrome and depression; if you've ever questioned your worthiness or wondered if it was okay to want something different, join Ken and I for this vulnerable, candid conversation about the pain of perfectionism and the incredible consequences of living in fear of other people's opinions -- until you realize the approval you've been longing for all along is your own. ---Ken LiCareer & Confidence CoachWebsite: https://donthatethejob.com/Email: kenli@donthatethejob.com---Cited in this episode / Recommended:Medium Article | Before You Blame Your Job, Do This First: Wash Your Dirty Windows by Ken Li https://medium.com/all-things-work/before-you-blame-your-job-do-this-first-d9cd881dc4d9?sk=1cbe51c5205fdb30147b3af2abda7814- Being Happy: A Guide to Greater Confidence & Security by Andrew Matthews - What Should I Do With My Life? The True Story of People Who Have Answered the Ultimate Question by Po Bronson- The Mind-Made Prison by Mateo Tabatabai- Atomic Habits by James Clear

Mindset Shifts are mini-episodes where I share one insight, tool, or concept to help you challenge the negative narratives and unproductive thought patterns that are keeping you from what you most want in life. In this mini-episode, I walk you through an exercise in causal coaching so you can see, in real time, how different thoughts can lead to dramatically different results. When we understand our thoughts are always creating results for us, we can use this knowledge to think on purpose to create more of what we want and less of what we don't.Tune in to learn more.   -----1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, go to KariWatterson.com, or email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call."At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Connect on Instagram:  @_thisonelife

Bruce Lee said, "There are no limits, only plateaus." This is not just an inspirational thought but a truth of life that could shift everything for you when you feel stuck. Plateaus acknowledge you've done work to get to where you currently are.They also acknowledge there's more work to do to get where you want to go.That's it.Our brains like to complicate and make things very dramatic, especially when we desire an outcome but still wonder if it's possible.But one of the gifts of being human is our ability to bring awareness to what we're thinking, being able to see what our thoughts are creating, and then recognizing that we have the choice to think something different in order to create a different result. By the end of this episode, I hope you will see that plateaus are not barriers or ceilings, but simply opportunities to notice and challenge the thoughts that are getting in the way.----- Some questions to shift your thinking during these times:1.  Am I really at a plateau?2.  What emotion am I actually trying to avoid feeling?3.  What is the bottleneck? (paired with the focusing question, “What's the One Thing I can do such that by doing it everything else will be easier or unnecessary?”) 4.  Where I am hiding? Where am I playing small? Is my goal big enough? 5.  What am I not accepting about where I am right now? (aka resisting)6.  Have I really been putting forth the effort?7.  Am I actually managing my mind and thinking on purpose regularly, or do I let my mind wander?8.  What skill might I need to learn?9.  Where can I get help so I can offer my brain different insights & awareness so that my negative thoughts and limiting beliefs aren't the only input in my head?10.  What do I need to stop thinking? What do I need to start thinking? What do I need to stop telling myself? What do I need to start telling myself? What do I believe, or, more importantly, what do I  want to believe?-----Cited in this episode:Bruce LeeHal Elrod  |  The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (By 8 AM)Jim RohnJames Clear  |  Atomic Habits:  An Easy and Proven Way to Build Good Habits and Break Bad OnesBrooke Castillo  |  The Life Coach School PodcastGary Keller & Jay Papasan  |  The ONE Thing: The Surprisingly Simple Truth About Extraordinary ResultsEthan Kross  |  Chatter: The Voice in Our Head, Why It Matters, and How to Harness It -----Quotes:"There are no limits, only plateaus." -- Bruce Lee"Your level of success will rarely exceed your level of personal growth, because success is something you attract by the person you become." -- Jim Rohn"What is the ONE thing such that if you did it everything else would be easier or unnecessary?" -- Gary Keller & Jay Papasan-----1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call."At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Follow me on Instagram:  @_thisonelife

"Me Time" is not just about taking a break from work or responsibilities; it's about dedicating time to yourself, to nurture your mental, emotional, and physical well-being.We often lead busy lives, filled with work, family, and other commitments. Neglecting "Me Time" can lead to stress, burnout, and a negative mindset. On the other hand, making time for yourself can help you recharge, reduce stress, and improve your overall mindset. And yet, most of us designate the end of the day as our "Me Time", when we're the most physically drained and emotionally depleted, which begs the question, "Are we spending our "Me Time" the way we really want?"That's where a "Me Time" audit can really help.In this episode, I share the findings of my own "Me  Time" audit in the hope that it will pique your interest in taking a closer look at your own."Me Time" is an important aspect of self-care and personal growth. The question is, are we really actually caring for ourselves during this time?If not, the first step to change is awareness. When we bring awareness to our behavior and patterns, we bring ourselves to the present.Why is this important? Because the present moment is the only time where we can influence and change the trajectory of our future.------Original intro/outro music by JMW------1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call."At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Follow me on Instagram:  @_thisonelife

Do you long for a Level 10 life, but know you're only putting forth Level 2 effort?That's what Hal Elrod realized in 2008 when he hit rock bottom emotionally, mentally, physically, and financially following the stock market crash in 2007.  Up to that point, he had enjoyed success in his 20s as one of the leading sales reps at Cutco. This accomplishment was made all the more impressive as it occurred in the years immediately following a car accident that had left him in a coma for 6-days with 11 broken bones,  permanent brain damage, and the dire prediction that he would likely never walk again.But Hal defied the odds and not only would he walk again, he would eventually go on to complete a 52-mile ultramarathon. This was a testament to the commitment Hal made following the accident to take total responsibility for his life -- starting with the choice to focus his mind and efforts on creating his future, rather than rehashing and reliving his past.Hal's dedication to his future paid off. He was a consistent top performer at Cutco . He became a motivational speaker. sharing his story at high schools and colleges with the hope of inspiring others through their own adversity.  In 2006 he pivoted to life and business success coaching and built a thriving practice.In 2007, the U.S. economy crashed and almost overnight Hal lost half his income as his coaching clients could no longer afford his services. He struggled to keep up with his mortgage and eventually lost his home. He was over $400,000 in debt and in the worst physical shape of his life. Here he was a motivational speaker and life and business success coach, but his own life was falling to pieces. Hal found this hard to reconcile and he fell into a deep depression.At the urging of his partner (who would later become his wife), Hal reached out to a good friend who gave him advice that would become the catalyst for his triumphant comeback: he had to become the type of person who deserved the success he wanted.With those words, Hal started down a path that not only lifted his depression but would ultimately culminate in the global movement known as The Miracle Morning.Be inspired. Get committed. Join me to hear more of Hal's incredible story. ------Cited in this episode:The Miracle Morning Movie with Hal ElrodThe Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) (Book)Mark Groves Podcast  |  Episode #286: Wake Up To Your Best Life With Hal ElrodWebsite: HalElrod.comThe Miracle Morning Podcast with Hal Elrod------Original intro/outro music by JMW------1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.If this is work you're excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.To book your free call, email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call."At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Follow me on Instagram:  @_thisonelife

This week's episode is for anyone who has areas of their lives they feel helpless and powerless to change.In this episode, I talk about learned helplessness and how it may be showing up in your life and impacting your ability to move forward in areas you'd really like to change.Perhaps it's in the area of health and fitness, money, career, relationships, or even in your ability to overcome your own mind so you feel free to live a life of your own design.Learned helplessness refers to feeling powerless to help yourself now and in the future, due to the experience of being powerless in the past.  When we feel powerless about the future, our motivation to keep looking for ways to help ourselves is dramatically reduced.Why would we want to keep trying and putting forth effort when we subconsciously believe that nothing we do will change the outcome or get us the desired result?This is where bringing awareness to learned helplessness and how it relates to motivation to change can be incredibly insightful. We can bring this understanding to our own lives and see where we might be holding ourselves back so that we can leverage this knowledge and start to gain some authority over it. What are you believing about your ability to influence your future?Walk through an exercise to see how asking yourself specific questions about your beliefs can shift you out of the frozen, powerless state and help you gain a sense of control over the direction of your life.------Cited in this episode:Slides  |  Motivation for Change: Overcoming Helplessness by the Yale School of Medicine (on Addiction)Martin Seligman, Ph.D. (considered the founder/pioneer of the science of Positive Psychology; author of numerous books on learned helplessness and its opposite, learned optimism (or learned hopefulness about the future); TED Talk speaker: The New Era of Positive Psychology (2004)------Original intro/outro music by JMW------1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.Uncover what's holding you back. Learn tools and concepts to challenge your thinking and regulate your emotions so you can set goals you want and be able to do the belief work to meet them, rather than playing small and living at the effect of your unchallenged beliefs in your unmanaged mind.It's not about following the crowd. It's giving yourself permission to think outside the box to find inspiration and processes that resonate with your brain so you can finally feel what it's like to live a life that feels true and meaningful for you.If this is work you're excited to do, you'll want to sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand what it would be like to work together and learn how mindset coaching can uplevel your life.To book a call, email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call."At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Interested in mindset work and the practice of mindfulness and using tools to help you manage your mind to live a happier, more peaceful, successful life? You can also follow me on Instagram:  @_thisonelife

Do you avoid trying new things, even things you'd love to do, out of fear that others might see you in the awkward, novice stage, and judge you?Sometimes we hold ourselves back from things we actually want -- like trying out for a team in school, learning to play the guitar, training for a half marathon, picking up a new language, starting a business, or even showing up differently in relationships or social settings -- because the gap between our current abilities and where we'd actually like to be is too uncomfortable.Sadly, so many of us live our lives this way -- wishing we were the type of people to do certain things, and yet seemingly unable to overcome our minds to do them.But when there's something that really matters to you, the desire to get better and better at this thing you care about will far outweigh your limiting beliefs, and that's when the process will start to become the part you truly enjoy.Thanks for tuning in to this episode.------Cited in this episode:Video:  Alignment of Dance and Sport | Kobe Bryant at USC PSI------Additional inspiration:Video:  Kobe Bryant's Last Great Interview | On How to Find Purpose in Life | Kobe Bryant on Jay Shetty's Podcast: On Purpose------Original intro/outro music by JMW------1:1 mindset coaching isn't just for athletes or select special people. It's for anyone who wants to ask more of themselves but knows their thinking is getting in the way.Uncover what's holding you back. Learn tools and concepts to challenge your thinking and regulate your emotions so you can set goals you want and be able to do the belief work to meet them, rather than playing small and living at the effect of your unchallenged beliefs in your unmanaged mind.It's not about following the crowd. It's giving yourself permission to think outside the box to find inspiration and processes that resonate with your brain so you can finally feel what it's like to live a life that feels true and meaningful for you.If this is work you're excited to do, you'll want to sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand what it would be like to work together and learn how mindset coaching can uplevel your life.To book a call, email me at kari@kariwatterson.com with the subject line: "Book 90-minute call."At the end of the day, we have one life.How do you want to live yours?Think about it.And then, let's get to work.------Follow me on Instagram:  @_thisonelife

If you've ever felt stuck, frozen or paralyzed in certain areas of your life, you're not alone. Feeling stuck or stagnant is one of the most common reasons clients seek out mindset coaching. They say things like, "I know what I want to do / I know what I need to do, but I just can't seem to get myself to do it."When we notice that we're in a state of freeze, our immediate reaction is to panic. After all, freeze -- like fight, flight and fawn -- is a nervous system response to a perceived or real threat.  It's an involuntary, defensive/self-preservation physiological response to situations that feel threatening, but where the options to fight or flee feel unsafe, and stillness feels protective. While it would be great if we could "just take the action already," when we're in active, full-body resistance, our ability to think logically and execute is offline.  So what can we do?A helpful question to ask here is, "Why did my body go into freeze?" Another way to ask this could be, "Why does not taking action feel so dangerous that my body goes into a freeze state?" As I share in this episode, this is where we start to see how we can traumatize ourselves by our own thinking.I recently walked myself through this process when I realized I was in a freeze state with this podcast. As I share in this episode, self-coaching uncovered a thought that spoke to my deepest fear: that I was someone who might never be able to get beyond my current level (i.e., I was moving through my days subconsciously worried that I would not be able to overcome my limiting beliefs about myself which, in turn, would mean I would never be able to live the life I truly desire).And yet, despite this underlying thought, my deepest desire was to direct my own life, to pursue mastery at something that I was passionate about, and to use this passion as a vehicle to serve and help others. It makes sense that my seeming inability to take action toward this end would cause me to panic as my happiness and success were on the line.Discovering this was incredibly helpful, and just the shift I needed to get to work. Being willing to take an honest look at the quality and orientation of our thinking allows us to see that the source of our emotional suffering is within our ability to influence and control.When we recognize we have the power to ease our own suffering, the perceived danger fades. We're able to acknowledge and truly see that what we believed was a threat to our physical and/or emotional survival, was, in reality,  just that our thoughts had shifted. Whenever we can bring awareness to our thinking, we allow ourselves to get to the place of decision. We can continue our current thinking, knowing what it will continue to create for us, or we can ask if we'd like to think something different instead.The more we do this work, the more we see that our ability to move forward is always within our grasp -- if we're willing to accept full ownership of, and responsibility for, our thoughts, our emotions, our actions, and, ultimately our results in life.------Cited in this episode:Books:Everything is Figureoutable by Marie ForleoThe Miracle Morning: The Six Habits That Will Change Your Life Before 8 A.M. by Hal Elrod------Original intro/outro music by JMW------If you know the only thing holding you back in life is you, mindset coaching is for you. Mindset work is about uncovering what works for you and what doesn't, and giving yourself permission to rethink it all. For a free 1:1 deep dive coaching session, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.

What words would you use to describe yourself? How do you see yourself?Our self-concept, or the way we perceive ourselves, has a direct impact on how we feel about ourselves.When we're able to acknowledge all parts of us -- the positive and not-so-positive, our strengths and the parts of us we'd like to improve -- we feel more comfortable in our skin. We accept, even embrace, who we are in the moment while simultaneously holding space for growth.When we can exist in this duality, we give ourselves grace and freedom to have the full human experience.  We're able to quiet/reassure the part of us that may still wonder if we need to be more perfect to be more worthy, deserving, and whole. But who are we? Do we actually know? Most of us spend more time worrying about who or what we aren't, that we don't actually know who or what we are.That's what Episode 57 is about. In this episode, I share an exercise to help you bring awareness to who you already are, as well as an exercise to help you explore and own the person you are becoming, with questions & steps to help you bridge that gap. ------Original intro/outro music by JMW------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Do you feel like you've been doing personal growth work for some time, only to still feel like something's missing -- like you're still not whole?Maybe you've been so focused on your mind and body that your soul feels undernourished.Or maybe you've been so focused on understanding and supporting your emotional body that you've been neglecting your physical body.This bonus mid-week episode explores the following questions:1.  How would you describe your relationship with your mind, your body, and your soul? (ex: allies? partners? on the same team? enemies? purposefully ignorant? unintentionally absent?) 2.  Do you spend intentional time caring for your mind, your emotional body, your physical body, and your soul?This is work I'm doing in my own life. I've learned that when I approach my days more heart and soul-centered, the rest of me feels so much more aligned.I've also recently felt the pull to take better care of my physical body. I want to have more energy and to feel physically stronger. I've started slowly incorporating running back into my life and am looking for different, fun ways to be more active. What about you? Are you feeling drawn to pay more attention to a certain part of your life? Does an area feel ignored or undernourished? Would giving that area more attention and care help you feel more grounded and whole?I hope you enjoy this episode.If you know someone who might benefit from this show, please don't hesitate to share. You never know who might need to hear exactly what you choose to share.If you're enjoying the podcast, don't forget to hit the 'Subscribe' or 'Follow' button so you can be notified of new episodes.Thank you so much.------Original intro/outro music by JMW------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

If you feel stuck or trapped in your life, you're not alone. This is one of the most common reasons clients cite for seeking out a coach.By the time they reach out to work with me, they've been struggling and frustrated for some time. They believe if they could just be more consistent, dedicated, disciplined, motivated, or have more willpower in very specific areas of their life, then they could feel better about themselves and happier overall in life.What they learn, however, is that happiness and contentment in life don't come from singular accomplishments, goals, or actions. Clients realize this when they start taking action and achieving milestones in areas where they were previously stuck only to still feel like something's missing.This is where I help clients zoom out and take a look at their lives on a more holistic level.In this episode, I share an awareness exercise you can use to evaluate your overall happiness, satisfaction, and fulfillment in life by scoring key areas. This exercise helps you create a visual snapshot of your current life in relation to your desired life so you can more clearly see the areas causing you unhappiness or discontent.With awareness comes choice. When you have a better understanding of why you feel the way you do, you can more clearly see where to put your focus if you want to feel differently.If you know there are areas of your life you'd like to improve but don't know where to start, asking a few powerful questions can give you some clarity so you can create some action steps to help you get started. I share a few of these questions in this episode.If you feel stuck, your brain is just having difficulty seeing outside of your current reality.Although it may feel like an existential problem, what if you were only a few exercises away from seeing your life in a whole new way?Take a listen to this episode on Apple Podcasts, Spotify, Amazon Music, or Google Podcasts.For those of you in the States, have a safe and happy holiday.If you'd like copies of any of the exercises or templates mentioned, just email me at kari@kariwatterson.com and type "Episode 55 Template Request" in the subject line.If you found this episode valuable, please don't hesitate to share. If you're enjoying the podcast, don't forget to hit the 'Subscribe' or 'Follow' button so you can be notified of new episodes.Thank you so much for listening. ------Original intro/outro music by JMW------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

We've heard that the only difference between those who have the success we long for and those who don't is that those who have the success didn't let obstacles stop them.When you hear them in interviews talking about their journey to success, they invariably point to setback after setback. You learn about the periods of intense doubt, impostor syndrome, pressure, frustration, anxiety, depression, dark nights of the soul -- and you think, wait, their journey sounds just like yours which begs the question, how do some keep going while 95% of the rest give up?We'll explore this with a question Rich Litvin likes to use to provoke his clients: "What are you willing to struggle for?"Most of us long for the outcome but can't get past the struggle.  In this episode, we dive into why asking yourself this question can help you think differently so you can be one of those people who doesn't shy away from adversity.What are YOU willing to struggle for?Thanks so much for listening.------Cited in the episode:Podcast |  Master Your Mind with Marisa Peer | Rich Litvin: Insight into CoachingPodcast |  The Diary of a CEO with Steven Bartlett | Ep. 108 - Mel Robbins: This One Hack Will Unlock Your Happier Life------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Who is the "real you"? The you right now with your current insecurities, fears, and limiting beliefs living your current life? Or could the real you be the person living an extraordinary life, free from your current inhibitions and self-imposed limitations?And is it really possible to learn to create an extraordinary life -- while still being you?It's a mind-bend, but Todd Herman, author of The Alter Ego Effect: The Power of Secret Identities to Transform Your Life, believes it absolutely is.In the book, Todd describes two selves: the Trapped Self (the part of you that doesn't feel like it's showing up in life like you want, avoiding certain things or feeling pressured to act in a certain way) and the Heroic Self (the part of you that feels like you're doing what you want and doing it for your own reasons).Backed by scientific research and real-life stories from his work with elite athletes and top performers across industries, Todd explains how a carefully crafted, emotionally resonant alter ego can help us bypass our trapped selves so we can show up the way we need or want in specific fields of play.In this episode, I share a passage from Todd Herman's book that will lay to rest concerns about alter egos being fake or inauthentic.That's the paradox, isn't it?Which version is the "real us" -- our Trapped Self or our Heroic Self?After this episode, you'll want to read this book to learn more.------Cited in the episode:Book  |  The Alter Ego Effect: The Power of Secret Identities to Transform Your Life by Todd HermanPodcast  |  Episode 20: Feel the Fear and Do It Anyway: Alter Ego, 45 Seconds of Courage, and The Day After ------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  Why This Time Is Different (because this time you've been putting in the work)2.   What Envy Is Telling You (viewing envy as an invitation to grow rather than a source of shame or insecurity)3.  Jumping In (if you spend more time consuming content  on growth rather than taking actual steps toward the growth you seek, welcome to the Being Human club. What would it take for you to stop consuming and jump in?)Plus, the quote of the day -- from the book, Tools of Titans by Tim Ferriss (quoting Tara Brach), with a story about Chris Rock to hit the concept home. The goal of the Weekly 3 episodes is to offer a perspective shift or a new insight into an area you may be struggling with so you can work through what's holding you back.I strive to make each Weekly 3  under 15 minutes, perfect for listening to on a walk, exercising, while running errands, or tackling tasks around the house you've been putting off.At the end of the day, we have one life.How do you want to live yours?Thanks so much for tuning in.------ Cited in the episode:Book  |  Tools of Titans; The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Tim FerrissPodcast  |  Tara BrachPodcast  |   Fly On The Wall with Dana Carvey and David Spade and Guest Chris Rock------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

This week on the podcast is my conversation with the inspiring Kate Hanson.Kate is a confidence coach from Canada with a passion for helping women change how they see themselves through mindset work and inner healing.In this episode, Kate shares her personal story and talks about the inflection points that led her to the deep inner work that would ultimately change her life. Her mission now is to empower other women to do the same -- to let them know they have the ability to go from just surviving to truly thriving.For Kate, it's not just about quieting the inner critic. It's about unlearning, deciding, and embracing the lifelong practice of rediscovering and becoming the wholest, truest, strongest, most empowered versions of ourselves.Kate's story is one of resilience, hope, faith, and determination. I love her passion and heart and I know you will, too.To give you an idea of what drives Kate, I selected a few quotes that she shared on her Instagram page. Take a listen, and then settle in for the conversation:“If you hear a voice within you say you cannot paint, then by all means paint and that voice will be silenced.” -- Vincent Van Gogh"Knowing is not enough; we must apply. Wishing is not enough; we must do." -- Bruce Leeand finally:"There is no force more powerful than a woman determined to rise."I invite you to listen in on our conversation.-----Connect with Kate on Instagram for more uplifting and empowering mindset and mindfulness content:---> @_kate_hanson_------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

December 2019/January 2020 - I spoke out loud that I wanted to start a podcast.4 months of mind drama.In April 2020, I released Episodes 1 & 2.1 month of mind drama.In May 2020, I released Episode 3.3 weeks between Episodes 21 & 22.6 months between Episodes 30 & 31.9 weeks between Episodes 32 & 33.Almost 5 months between Episodes 36 & 37.From February on, I released 14 episodes. Today is number 50 and I feel like this podcast is just getting started.In February 2022, I  embraced the principles of Essentialism and Effortless by Greg McKeown and gave myself permission to drop the podcasting "rules" and make it my own -- learning, growing, and fine-tuning along the way. I knew I wanted to get better at releasing before I was ready and learning to show up imperfectly, knowing that doing so would help me to develop skills I wanted: deeper self-awareness, courage, fortitude, grit, determination, self-trust, resilience, mastery, the ability to create freedom and inner peace.Episode 50 is not about the podcast, or even me.  It's about the importance of letting go of all the "shoulds", questioning the "rules" you are using against yourself,  putting on blinders when you need them so you can keep going, and skilling yourself up -- mentally, emotionally, and tactically -- so you no longer walk away from things that are important to you simply because you haven't yet cultivated the skill of working through the discomfort of not yet being at the level you want to be.In this episode, I talk about the mindset that held me back, as well as some thoughts, tools, and insights that helped me grow into the person who values and gets excited by the learning that comes from starting imperfectly. (Thank you, Gary Vaynerchuk)------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

We all have insecurities, but some of us have insecurities that run so deep they impact how we let ourselves experience life.For as long as I can remember, my thoughts about my face were the sources of my deepest pain and shame. While others were focused on losing weight and changing the shape of their bodies through diet and exercise, my shameful secret was that I had an intense aversion to my face, particularly the way I looked on camera and on video.And while you can wear clothes to cover up your body,  your face is always exposed.The insecurity was so intense that I remember being worried when my husband got new glasses early in our relationship that he'd finally see how I truly looked and would start seeing all the flaws I saw when I looked in the mirror. My thoughts about my appearance have impacted all areas of my life. I am in very few pictures with my family. My girls have very few pictures of their mom and dad before they were born, and even less with me after.As I moved through life, I found ways to work around or minimize the time or need for my mug to be on camera or video, even as I started my coaching practice.But there comes a point when you can keep running from your deepest insecurities, or you can choose to start facing them and work through them so that, over time, they no longer control your life.That time came two weeks ago for me.But looking back, I can see where I started laying the foundation for this growth over two years ago, when I first wrote on a loose-leaf piece of paper entitled "Areas of Future Growth" that in the future I would help myself become more comfortable in my skin and work through my thoughts around my appearance.In this episode, I look back over the past two years and connect the dots that led to finally taking major steps this month to really gain traction in a previously painful area of my life.Even if your deepest insecurity is not around your appearance, I invite you to take a listen and see where you can draw some parallels to help you take steps to start working through yours.If you enjoy the episode, please share with your community. You never know who you may help by doing so.  Don't forget to hit the subscribe button to be alerted to new episodes.Thanks so much for tuning in.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  Do Something Different;2.  Captain Your Own Ship; and3.  Adversity as OpportunitiesThanks so much for tuning in.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  The Power of Perspective;2.  Expanding Your Toolbox; and3.  We're All Works in Progress.Thanks so much for tuning in.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  The Kindest Thing; 2.  Just Decide; and3.  Nothing's Gone WrongPlus a bonus: a daily mindset exercise to help you develop the skill of bringing awareness to the trajectory of your thoughts, feelings, and actions.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  Other People's Opinions;2.  Cognitive Tools; and3.  Boxing Ourselves In------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@_thisonelife) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@_thisonelife)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  Inner Work;2.  Done & Ready; and3.  Ladders Worth Climbing------Cited in this episode:TEDx  Talk  |  I Can't Get No (Job) Satisfaction: Stephen Kellogg at TEDxConcordiaUPortland (March 2013)------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you on your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own personal growth.This week's topics:                                                                                                                                                             1.  Skilling up; 2.  Making Truthful Choices; and 3.  Commitment to Process ------Cited in this episode:Book  |  Essentialism: The Disciplined Pursuit of Less by  Greg McKeownBook  |  Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

Welcome to another episode of the Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you in your journey, but in a condensed format so you can get what you need and move on with your day with renewed hope, determination, and commitment to your own growth.This week's topics are:                                                                                                                                                  1.  Cognitive Dissonance - Any time we do work to stretch and grow beyond our current selves, we feel like we're straddling identities: the person we were, the person we are, and the person we're striving to be.  It can feel incredibly uncomfortable.  Many of us make the discomfort mean we must be on the wrong path, and retreat back to our comfort zones. But this dissonance is actually an important and necessary part of the growth journey.  2.  Knowing vs. Doing - Most of us know intellectually what we need to do to create the change we want. The struggle is going from knowing to actually doing. Listen to this segment to see how working on your mindset can help you bridge the gap.3.  Top Regrets - Are you waiting to live your life? Learn what people most regret when their time is coming to an end, as shared by Bronnie Ware in her bestselling book, The Top Five Regrets of the Dying. Which of the five most resonates with you? What would you most regret? How can you use that awareness to inform how you choose to live your life now?------Cited in this episode:Podcast  |  ManTalks by Connor Beaton: Weekly Training - Practicing Memento Mori Book  |  The Top 5 Regrets of the Dying by Bronnie WareSong  |   Live Like You Were Dying by Tim McGraw------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you in your personal growth journey, but in a condensed format so you can get what you need and move on with your day.This week's topics:                                                                                                                                                              1.  Shifting Your Goal (Untangling self-worth from achievement and producing) 2.  Remembering Your Deepest Desire (At the end of the day, we're all chasing a feeling. When we truly understand and remember this, the journey becomes more meaningful and sustainable)3.  The Quitting  Fallacy (The real reason we give up on our goals or dreams. It's not what you think)------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

Welcome to this week's Weekly 3.The Weekly 3 is a series where I bring you three thoughts, tools, or concepts to help you in your personal growth journey, but in a condensed format so you can get what you need and move on with your day.This week's topics:                                                                                                                                                                 1.  Would You Rather - A Mindset Exercise (Getting clear on what you really want) 2.  Doing the Work (Aligning actions with what you desire) 3.  Tearing It All Down (So you can build it back up the way you want)------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

Welcome to the inaugural episode of the Weekly 3. The Weekly 3 is a format where I share three different thoughts or concepts that are on my mind and heart that I know will provide value to you but in a condensed format so you can get what you need and move on with your day.This week's topics: 1.  The cost of inaction with life assessment journal prompts;2.  Perfectionism; and3.  Your "I am" statements are affecting your outlook on life.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

If we want to set ourselves up for success, we need to develop the skill of identifying and planning for obstacles.The most common obstacles are our thoughts.Some thoughts are minor annoyances, ones we can quickly see through and move past.But some are Kryptonite thoughts, thoughts that when we think them instantly weaken us, sap us of hope and belief, and leave us feeling powerless.Kryptonite thoughts can cause us to spiral in self-doubt, fear, shame, embarrassment, anxiety, depression. If we're not aware of them, they can incapacitate us.Kryptonite thoughts feel more powerful because they cut through our protective armor and hit us where we feel most vulnerable.But, like any thought patterns, they're habits. In some cases, they're deeply ingrained habits because we've believed them for so long.We all have them.   But here's the thing.Kryptonite thoughts are still just thoughts, which means we get to choose whether we keep them or discard them. They're still just sentences in our heads that have no power over us unless we make their presence mean something that creates an emotional charge or causes us pain.In this episode, I share a few ways we can challenge Kryptonite thoughts so they stop holding us back in life.If you're doing the work to loosen your most debilitating thoughts, you'll want to also listen to Episode 32 of the podcast: Choosing Motivational Quotes With Intention.------Resources cited in this episode:Byron Katie's The WorkPodcast | The Jordan Harbinger Show, Ep. 495 : Jon Acuff - The Surprising Solution to OverthinkingPodcast | The School of Self Image with Tonya Leigh------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

In this episode, I share tips for viewing procrastination differently so you can get out of your head and start taking action.------Resources cited in this episode:Article |  The Procrastination Doom Loop-and How to Break It by Derek Thompson.https://www.theatlantic.com/business/archive/2014/08/the-procrastination-loop-and-how-to-break-it/379142. The Atlantic. (April 2018)Article  |  Why Wait? The Science Behind Procrastination by Eric Jaffe. https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination.  Association for Psychological Science - APS (March 2013)Book  |  Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D.Quote  |  Lao-Tzu: "The journey of a thousand miles begins with one step.”------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

We've been taught that anything is possible if we truly believe. It makes sense then why so many of us use our level of belief at any given moment as a sign of whether something is or is not working, or whether something is or is not possible for us. In this bite-sized episode, I talk about why waning belief or not believing altogether is not a problem. It's just a signal that we've forgotten to think on purpose. It's an invitation to recalibrate.The most successful people aren't those who've never struggled to believe in themselves or their dreams. The most successful are those who've developed the skill of belief resilience: the ability and capacity to weather the discomfort of moving back and forth through stages of belief until they achieve what they want.  ------Resources cited in this episode:Make Money as a Life Coach Podcast with Stacey  Boehman |  Episode #27: Stages of Belief -- Part 1: Impossibility------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kariwattersoncoaching) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kariwattersoncoaching)LinkedInMedium

We hear a lot in the personal growth and development space about giving ourselves permission. Giving ourselves permission to dream big, to try something new, to go for what we want, to start over, to be human, to fail, to step into our greatness, to make lots of money, to be wildly successful, to take up space, to be our authentic selves, to slow down, to reprioritize our lives, etc.But what does giving ourselves permission really mean, and why do we think we need it?In this episode, I break down the power of permission, what we're really asking for when we seek it, and how giving ourselves permission to do or not do something can be an invaluable tool for stretching and growing outside of our comfort zone.------Resources cited in this episode:Book  |  Mindset: The New Psychology of Success by Carol Dweck, Ph.D.Book  |  Self Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D.Book  |  Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One by Dr. Joe DispenzaBook  |  Atomic Habits: An Easy and Proven Way to Build New Habits and to Break Bad Ones by James ClearBook  |  Meditations of Marcus Aurelius Book  |  The Obstacle is the Way: The Timeless Art of Turning Trials into Triumph by Ryan HolidayQuote  |  "The impediment to action advances action. What stands in the way becomes the way." Marcus AureliusQuote  |  "The obstacle is the way."  Ryan HolidayQuote  |  "Everything is figureoutable."  Marie Forleo------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kari_mindsetcoach) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

Let me ask you a question. What are you feeling when you wake up?Don't know? That's normal. For most of us, that's a hard question to answer.  It's easier for us to answer the question, "What are you thinking when you first wake up?"But did you know that what you think determines how you feel?Why is that important?Because how you feel governs what you do or don't do each day,  the cumulative effect of which can be seen in the results you have or don't have in life.We talk so much about morning routines, being consistent, and wanting to show up as our best selves, but we often approach those goals from an action standpoint.If action is important to create change, and we know our emotions govern our actions,  then how different would our lives look if we started paying more attention to how we're feeling?Purposeful energy state = purposeful thoughts + purposeful feelings In this episode, I share what life could be like when you choose your energy state on purpose -- not just to achieve goals but so you can start showing up the way you want in relationships and for yourself.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kari_mindsetcoach) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

Did you know there is a psychological term for that knee-jerk response we sometimes have when we feel like we're being told what to do?In today's episode, I talk about psychological reactance, our brain's negative reflexive response when it perceives a threat to our personal freedom or our ability to be autonomous -- even when that threat comes from us.This opened up my eyes to how psychological reactance shows up in my life and in my clients' lives, such as struggles with calendaring, inconsistent actions toward desired goals, parenting decisions, feeling triggered by messaging on social media, reacting to messages on how to best take care of your body,  others' opinions or perceptions of you, and on and on.Tune in to learn more about psychological reactance, how it may be holding you back, and ways to lessen its hold so you're freer to live the way you want.Thanks so much for listening. Resources cited in this episode:Article  |  Elizabeth Dorrance Hall Ph.D.  |  Why We Hate People Telling Us What To Do: Understanding our brain's response to being told what to do. URL: https://www.psychologytoday.com/us/blog/conscious-communication/201906/why-we-hate-people-telling-us-what-do (Accessed 8/26/21)Article  |  Nir Eyal |  The Real Reason Why You Sabotage Your Own Goals: How to overcome psychological reactance, the rarely discussed psychological reflex that's holding you backURL: https://forge.medium.com/psychological-reactance-why-you-sabotage-our-own-goals-f473c2df47a3 (Accessed 8/26/21)Book  |  Nir Eyal  |   Indistractable: How to Control Your Attention and Choose Your Life------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy, and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. Visit my website or follow me on Instagram (@kari_mindsetcoach) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

Motivational quotes are everywhere: Instagram, Twitter, Facebook, LinkedIn. A well-crafted, well-curated quote can be incredibly powerful."You miss 100% of the shots you don't take." -- Wayne Gretzky"The journey of a thousand miles begins with one step." -- Lao Tzu"Every action you take is a vote for the person you wish to become." -- James ClearQuotes like these remind us who want to be and where we want to go. They give us hope that change is possible. They help us see beyond our current reality. They help us remember why we're doing what we're doing.Our brains love motivational quotes because they communicate a lot of information quickly, which suits our brains' hardwiring to value efficiency.But, as with anything, unless we also take steps toward what we truly want, motivational quotes are just words. And if we're not in the right mental and emotional space, or if we're not also taking actual steps toward the change we want, motivational quotes might actually make us feel worse.In this episode, I talk about using motivational quotes as a mental shortcut -- a heuristic -- to remind us in an instant of the decisions we've already made about where we're going and who we're becoming along the way.Thanks so much for tuning in. -----The following are a few more of my favorite quotes:"There is no greater agony than bearing an untold story inside you." -- Maya Angelou“The emotion of fear often works overtime. Even when there is no immediate threat, our body may remain tight and on guard, our mind narrowed to focus on what might go wrong. When this happens, fear is no longer functioning to secure our survival. We are caught in the trance of fear and our moment-to-moment experience becomes bound in reactivity. We spend our time and energy defending our life rather than living it fully.” -- Tara Brach"We can make ourselves miserable or we can make ourselves strong. The amount of effort is the same." Pema Chödrön"Tell me, what is it you plan to do with your one wild and precious life?" -- Mary Oliver"Until you make the unconscious conscious, it will direct your life and you will call it fate." -- Carl Jung "The impediment to action advances action. What stands in the way becomes the way." -- Marcus Aurelius"A ship in harbor is safe, but that is not what ships are built for." -- John A. Shedd"She stood in the storm, and when the wind did not blow her way, she adjusted her sails." -- Elizabeth Edwards------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. See website or follow me on Instagram (@kari_mindsetcoach) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

What changes have you been wanting to make in your life but keep putting off?Maybe you'd like to get your finances in order, have a better relationship with your partner, be more present with your kids, exercise more consistently, take up hobbies, stop feeling overwhelmed by stress, incorporate a daily mindfulness practice, hit a big, hairy audacious revenue goal in your business, develop a great morning or evening routine, or learn to do the things you put on your calendar.Maybe you just want to start feeling like you're actually living a life you love.In this episode, I talk about how staying stuck or taking action are both choices. The good news is every next moment is an opportunity to make a different choice. Tune in to learn some practical strategies to stop delaying what you want and start choosing growth over stagnation (i.e., your future self over your past self).------Resources referenced in this episode:Book - The Alter Ego Effect: The Power of Secret Identities to Transform Your Life by Todd HermanCoaching - Shaun RoneyCertified ADHD and Life Coach for WomenWebsite:  https://www.revealedpath.com/Instagram: @shaun.roney1:1 Coaching or Group Coaching Program (Brain Brilliance)------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.Have an area of struggle you'd love to work through? Book a free 90-minute coaching call and learn some tools that will help you change your life. See website or follow me on Instagram (@kari_mindsetcoach) to learn more.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

"The reward is in the journey, not the destination."For some, focusing on the journey or the process of becoming rather than on a specific outcome removes the pressure of goalsetting. This is particularly true of those who think achieving the goal will help them feel better about themselves. But for those who struggle with time scarcity thoughts ("I'm behind in life," "I have to make up for lost time," "It's too late") "becoming" and "journey" create feelings of resistance because they suggest it will take time people feel they don't have to achieve the results they want.This is when it helps to view things from a different perspective.In previous episodes, I talked about zooming out to see goals from a long-term point of view (the journey).  In this episode, I talk about zooming in to view goals in a more finite way --  as bridging a gap. When you can look at the process of achieving a goal as bridging the gap from where you are to where you want to go (or from who you are to who you want to become), you reduce overwhelm and anxiety and have more mental space to focus on creating the results you want.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

What feelings does the word self-trust bring up for you?For some, self-trust is a loaded concept. It's an elusive state of mind that seems hard to achieve but we know we need it to accomplish "big things". We set goals and implement tools and processes with the hope of building self-trust, but because we've tied our trustworthiness to a particular outcome, it becomes something we can easily lose, just by being human.But what do we really mean when we say we want to learn to trust ourselves?Why do so many of us view self-trust as an enigma? Why do so many of us use it as a metric of our self-worth and whether we're capable of achieving what we want in life?In this episode, I deconstruct the concept of self-trust and explore what we're truly after so we can stop holding ourselves back and start creating the results we want.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

How are you feeling right now? Do you know?The end of the year can be a time of excitement, anticipation, rest, renewal, pride, determination, commitment, hope.It can also be a time of anxiety, stress, shame, depression, exhaustion, worry, judgment.Sometimes we spend so much time in our heads we forget to check in with our bodies. Many of us are in action and planning mode right now, which can be exciting, but it's good to also take time to notice our energy and how we're feeling.In this episode, I talk about the importance of turning inward and tending to what needs attention and care.We can absolutely prepare for the new year, but it's possible to do so in a way that is nourishing to the mind, body and soul.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

For some, December is a time of evaluation and reflection:How did the year go? Did we hit our goals? Did we do the things we set out to do back in January? What did we learn? What do we want to work on next year? For some, though, December means judgment. We focus on all the things we wanted to do but didn't. We mentally berate ourselves for letting another year go by and not starting the business, not sticking to the fitness goal, not getting our finances in order, not putting ourselves out there for opportunities, etc.And underlying the judgment is the belief that life would be better when [insert goal or desire here]. The thought of time passing and nothing changing triggers anxiety, despair and depression and an overwhelming sense of powerlessness.What if we were to approach growth and reflection differently? What if we chose instead to focus on inner work and the process of becoming (becoming more self-aware and compassionate, discovering our self-worth, building our self-trust, self-confidence, and mental and emotional resilience, reconnecting with our emotions, learning to validate ourselves, and allowing ourselves to see the lightness and beauty of life)?In this episode, I share how quickly my brain wanted to zero in on what I didn't do, but how with compassionate redirection I was able to create an incredible list of inner growth.We grow in so many ways each and every day, but our brains aren't wired to look for these victories.But we can cultivate a healthier mindset by redirecting our brains in ways that will help us to grow so we don't feel stuck in a time loop, reliving the same experience of life year after year.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset tips, resources and insights, you can find me here:Instagram (@kari_mindsetcoach)LinkedInMedium

The latest podcast episode (Ep. 26: Perfectionism Trauma) was borne out of multiple conversations with clients, and my own experience with crippling perfectionism. A common statement among perfectionists or recovering perfectionists is: "I know what I need (or want) to do but I can't seem to get myself to do it."Perfectionism can feel incredibly debilitating. Because perfectionists hold themselves up to impossibly high standards (typically requiring them to be perfect and flawless), mistakes are devastating and viewed as a personal failure.And when every action has such high stakes, it's easy to see why perfectionism, anxiety and procrastination go hand-in-hand.Typically, people who call themselves "recovering" perfectionists have experienced firsthand the devastation and fallout from bouts of extreme perfectionism, whether at work, school, or in the way they view their bodies. They're aware of the thoughts and behaviors that signal perfectionism and want to change, but often find themselves paralyzed and unable to take steps to counter their previous way of being.In the book, The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma, Dr. Bessel Van Der Kolk discusses how past trauma can have lasting, devastating effects on the body, unless addressed and healed.The body remembers what it went through.I'm willing to bet that anyone who has struggled with bouts of extreme perfectionism can readily recall the physical sensations of dread, stress, anxiety, fear, & extreme fatigue.It makes sense, then, that the "resistance" many recovering perfectionists describe may be the mind/body's self-preservation mechanism protecting it from recreating harmful scenarios.When we understand this, we can see how the first step isn't necessarily to find a better system so we can stop procrastinating, but to calm our nervous system and reassure it that we are, in fact, moving forward in a healthier, more nourishing and sustainable way.In this episode, I walk you through a powerful self-worth exercise designed to help you shift your identity, validation and focus from the short-lived "fruit" to the more permanent, grounded "roots".Doing this work will give you a visual reminder of your commitment to a new way of fueling your future growth and success.With each step you take, you're retraining your mind (and body) to learn and memorize this new way of being and succeeding.-----Cited in this episodeBook:The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma by Bessel Van Der Kolk, M.D.Podcast episode:Ep. 15: Talking Perfectionism with Gaby Kogut------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset tips, resources and insights, follow me on social media:Instagram: @kari_mindsetcoach

So many of us give up on our goals way too soon, not necessarily because the actions are hard, but because we lack the awareness and mental fortitude to manage our own minds.Not gonna lie, setting and achieving big goals takes courage, tenacity and lots of heart. We all have the capability, but most of us don't know how to harness it.So how do we keep going even when it's hard and our brains are signaling for us to quit?How do we stay in the belief that we're capable of doing something we've never done before, even before we have evidence?That's the subject of this week's podcast episodeGiven what we know about our brains, if we want to do something we've never done before, we need to have our own backs with tools and resources so we can carry ourselves through the periods of doubt and disbelief.In this episode, I share three unique mindset concepts from thought leaders in the personal growth and coaching industry that will help you not only monitor and strengthen your belief in your ability to achieve your goals but actually help you take action so you can keep moving forward toward the results you want, even when your brain wants to give in to self-doubt.How would your life change if you learned how to manage your thought drama instead of giving in?What would you be doing right now?What if learning this skill could change not only the trajectory of your life, but the lives of those you touch?What legacy could you leave?Resources cited in this episode:Books:1. Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones with James Clear2. Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One with Dr. Joe DispenzaPodcasts:1. Strategic Mindset Podcast with Elizabeth Salazar | Ep. 85: Money Making Emotions with Guest Simone Seoul2. Strategic Mindset Podcast with Elizabeth Salazar | Ep. 87: Voting for the Results You Want3. Make Money as a Life Coach Podcast with Stacey Boehman | Bonus Episode: Get It Done: 25k Cash with Vikki Louise 4. Make Money as a Life Coach Podcast with Stacey Boehman | Bonus Episode: 10 Money-Making Lessons From 200k Earner Maggie Reyes------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset thoughts and tips, follow me on social media:Instagram: @kari_mindsetcoachTwitter: @KaWatterson

Do you keep putting off something you know you need to get done? Maybe you even want to be working on it, maybe you're even excited for it, but you just can't seem to get past your mind drama around it.Welcome to being human.We all procrastinate from time to time. Where we get into trouble is when we start making judgments about ourselves for doing so instead of recognizing our thought-feeling patterns and working through them so we can take the action we need to keep moving forward.Mind drama is just another term for being aware of your negative, self-defeating thoughts but not taking action to truly understand them or to work through them so you can get back to the place where you're managing the show, not your rampant thoughts and feelings.It's the difference between the driver's seat and the passenger's seat in life.Mindset work can seem abstract and theoretical, until you start applying the tools and principles to your daily life. When you do, you realize you've had the power to change your thinking and your life all along, you just never knew how.In this episode, I walk you through a recent example from my life so you can see how I use the tools I teach to work through and process my own mind drama so I can learn from myself and move forward in a healthy, growth mindset way.I offer this particular example because I know how it feels to be frozen by your own thoughts. But I also know how amazing it feels to use your own mind to get yourself unstuck and moving again in the direction you want.There's no magic. It all starts with being aware of your thoughts AND accepting 100% responsibility for them -- meaning, you understand that you have a choice to practice awareness or not, to manage your thoughts or not, to choose to utilize the principles and tools or not, to commit to developing and honing your mindset skills or not -- to live a life you want of your own creation, or not.It's in your hands.  You can decide at any time. It's never too late. And that's the best news ever.------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset thoughts and tips, follow me on social media:Instagram: @kari_mindsetcoachTwitter: @KaWatterson

In this week's episode, I had the honor of speaking with Christina Cooling, professional makeup artist, writer and mental health advocate, and the founder of The Beauty Illusion, an organization and movement dedicated to redefining beauty, celebrating diversity and individuality.Women are constantly bombarded with images of flawless beauty everywhere: on social media, in magazines, on TV, in the movies. As a professional makeup artist, Christina has seen first-hand the devastating effects of these impossible beauty standards on women's self-esteem, particularly in younger women.Although we intellectually understand images are retouched, airbrushed or otherwise edited, we as women still feel tremendous social and internal pressure to meet a certain level of beauty, or we feel somehow lacking or unacceptable.With peer pressure, societal norms and the billion dollar beauty industry marketing to our deepest insecurities, it's no wonder we spend so much time and money on cosmetics and facial products to try to feel better about ourselves.But, as my guest points out, "....No matter what makeup you're using, no matter how expensive it is, if you can't look at yourself in your own eyes and truly know your worth, then no cosmetic product is going to teach you how to love yourself and how to feel more confident, because the confidence comes from within..."Christina generously shares her own incredible mental health story, one that saw her at rock bottom in her late teens to mid-20s. She shares how she battled her way back from having lost virtually everything and everyone due to her mental illness and how what she learned about herself along the way transformed her into the courageous, resilient, loving, and compassionate woman she is today.Christina now uses her platform to encourage others to focus inward and cultivate their inner strength and beauty while also embracing their unique physical beauty. Connect with Christina Cooling:Professional Makeup ArtistWebsite: ChristinaCooling.co.ukInstagram: @christinacoolingmua Founder, The Beauty IllusionInstagram: @thebeautyillusionFacebook: The Beauty IllusionHashtag: #TrulyFilterFreePublished WriterArticle series: The History of Makeup (Vintage Life Magazine)-----Cited in this podcast episode:(00:19:00) Dr. Claire Weekes (1903-1990).Dr. Weekes was an Australian physician and international best-selling author of several books on severe anxiety disorders. Her treatment protocol ("face, accept, float, let time pass") is still considered a powerful and effective way to manage severe stress and anxiety. (00:35:52) Alex BoxInternationally Renown Artist & Professional Makeup Artist, Pioneer of Emotional Makeup.Website: http://thealexbox.com/ | TEDx Talk: Learning, Unlearning: Who Told You You Couldn't Draw?------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset thoughts and tips, follow me on social media:Instagram: @kari_mindsetcoachTwitter: @KaWatterson

Are you resistant to the idea of mindset management? I had to hit rock bottom before I fully committed to learning how to manage my mind. The idea that I could change my life by changing how I thought seemed a bit too "easy". After all, I had spent a lifetime thinking so little of myself, it was hard to believe that I could just one day decide to stop being so hard on myself.And so I dipped my toe into mindset work and kind of tried it out half-heartedly. I didn't want to get my hopes up. If I could guarantee that it would "work" (i.e., help me stop feeling so bad about myself), I felt it would be worth it. Without that guarantee, I worried it would be just one more thing that might work for others but not for people like me.But when I hit rock bottom, I decided mindset work would be my Hail Mary pass. I committed to managing my thoughts daily. I became a student of my own mind. As I learned to manage my thoughts and emotions, I began to view myself and life with hope, excitement and possibility again. That's the power of learning to manage your mind instead of feeling at the mercy of your thoughts.What finally had to happen for me stop resisting mindset work? That's what this episode is about. If you're one of those people who desperately wants to change but have resistance to doing this work, I hope you'll listen. You don't have to hit rock bottom.------Sources cited in this episode:The Life Coach School Podcast with Brooke Castillo------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset thoughts and tips, follow me on social media:Instagram: @kari_mindsetcoachTwitter: @KaWatterson

Welcome to a very special episode of The End of the Day Podcast. Today's guest is my good friend, Kacey Hayes. I would describe today's episode as girlfriend talk + deep dive into mindset work + journaling and voice messaging as powerful tools for processing thoughts and emotions. First a bit of background. Kacey is a professional writer. She and I first met just over 2 years ago when we were both working to launch our freelance writing businesses. I've since gone a different direction, but Kacey continued to grow and build her business and now serves clients across the country. Although Kacey and I went in different directions professionally, our personal growth and development journeys have run almost parallel. We discovered mindset work early in our friendship, and began utilizing the principles in our own lives, on our time. After daily practice, I began to see the transformative power of mindset work in my life, and that's when I found my own calling.Not everyone understands what mindset work is, and not everyone wants to hear about it. It's been such a gift to have a friend who not only understands and believes in the concepts,  but who also incorporates the practice in her daily life and appreciates the dedication to the process. I broached Kacey about coming on to the podcast because there's this misconception that mindset work is always heavy. Yes, observing our thoughts, processing our feelings and working through the ones that are holding us back can sometimes feel heavy and exhausting, but as you'll hear in this episode, you can do inner healing work and challenge yourself to work through fears and insecurities AND laugh at the same time. Life is full of light and heavy moments. Accepting that balance, being able to welcome and lean into both is so important.My hope is to turn the Coffee Talk with Kacey episodes into a regular returning series. What you hear today is a reflection of our everyday messages to each other. Part hilarity, part deep dives, but 100% commitment to the belief that managing our minds is one of the most important things we do each day for our present and future happiness and success.Thanks for listening. We hope you enjoy!------Connect with Kacey Hayes:Website: KaceyHayes.comInstagram: @kaceyhayeswritesEmail: kaceyhayeswrites@gmail.comResources cited in this episode:Episode: 17: Making Mindset Work a HabitEpisode 19: Working Through Depression ShameDo Yoga With Me - Free Online Yoga (recommended by Kacey)The Life Coach School Podcast with Brooke CastilloTyson Bradley, Time Coach ------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset thoughts and tips, follow me on social media:Instagram: @kari_mindsetcoachTwitter: @KaWatterson

"Stories are a doorway to insight." - Rich LitvinIn this episode I share a story about a pivotal moment in my oldest daughter's life. It was emotional for me to read because it brought me right back to May of 2019 when she was finishing up her senior year of high school.This story was not only a transformational moment in her life, but it also signaled how much our relationship had changed and grown. As I explain in the intro, I carried so much of my insecurities and fears into adulthood which meant what I modeled for my girls wasn't always what I hoped. One of the reasons I dove into mindset work and personal development for myself was because I could see how my own insecurities, fears, unchallenged conditioning, and past emotional baggage was playing out in their lives.It took quite a bit of time to build the relationship I have now with my oldest daughter. She had to trust that I was not going to be so judgmental. She had to trust that I loved her unconditionally. She had to trust when I encouraged her to follow her own path that it wasn't an empty platitude. In truth, it wasn't until she saw me changing my relationship with myself (being kinder, less judgmental, more compassionate) and saw me working through my own fears and insecurities and start showing up the way I always wanted, that she was able to trust I could hold the same space for her.Knowing how far she's come, and how far we've come together as mother and daughter, made this one of my more emotional podcasts. Even though this story has special meaning for me, the story itself is universal: making a decision to do something truly vulnerable and scary, second-guessing, then working through the fear to accomplish something amazing.Three lessons are woven through this story:- Sasha Fierce - the power of embracing an alter ego to do things you want to do- 45 seconds of insane courage- Looking in the mirror the day afterI hope you enjoy this episode as much as I enjoyed recording it.If you find this episode helpful, please share. You never know who you may help by doing so. Thank you so much.*** Full permission from my daughter to use this story.***------IF YOU'RE STRUGGLING, PLEASE KNOW HELP IS AVAILABLE. The National Suicide Prevention Lifeline is a United States-based suicide prevention network of over 160 crisis centers that provides 24/7 service via a toll-free hotline with the number 1-800-273-8255. It is available to anyone in suicidal crisis or emotional distress.------Resources cited in this episode:Podcast - Copy Chief with Kevin Rogers, Ep. 126: Tood Herman: Author of the Alter Ego EffectBook - We Bought a Zoo by Benjamin MeeMovie Clip - We Bought a Zoo, 20 Seconds of Insane Courage------Original intro/outro music by JMW.------To learn more about what I do, my coaching philosophy and how to work with me, email me at kari@kariwatterson.com or visit my website at https://kariwatterson.com.------For more mindset thoughts and tips, follow me on social media:Instagram: @kari_mindsetcoachTwitter: @KaWatterson