Make Your Damn Bed

By Julie Merica

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Subscribers: 79
Reviews: 1

kelly
 Mar 14, 2021
simple, quick and inspiring

Description

@MYDBpodcast is a bite sized, real talk, daily motivation podcast to play while you make your bed every morning. Build momentum - better your life.


Each season is 66 days long to encourage long term healthy habit integration into your daily life.


Julie Merica and Make Your Damn Bed Podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.


All content, including text, graphics, images and information, is for general information purposes only. This content is presented on an "as-is" basis.

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Episode Date
Day 464 || good news bb
8:40

Today's episode is a pick-me-up with a lil good news for your earholes. Plus, it's got a BONUS video with BONUS content here at BONUS town.


Send me some good news if you have any! I am always looking for a new reason to get excited about the future. Hope you have a magical rest of your day.



RESOURCES:


https://sdgs.un.org/sites/default/files/2022-04/UNOC_political_declaration_April_draft_clean_final.pdf


https://www.youtube.com/EuronewsUSA/videos


Access the daily motivational podcast here: www.makeyourdamnbedpodcast.com


If can share this with a friend (or enemy) that you think would benefit from it, that would truly be a game changer.


Please visit my patreon for highly exclusive bonus content.


Support the sponsors, because they support us (which supports the accessibility of this daily content). Honestly, though, thank you for simply being here. for existing. it really means more than you know. luhh ya.


Thank you so much for watching. Feel free to subscribe if you want more content like this!


Have a good one, friend!



The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only.

All content is presented on an "as-is" basis.

Get bonus content on Patreon

Support this show http://supporter.acast.com/make-your-damn-bed.



See acast.com/privacy for privacy and opt-out information.

May 23, 2022
Day 463 || eco friendly harm reduction
10:40

When you can't single-handedly save the planet, you CAN opt for harm reduction.


Get to know your recycling laws and start doing it. Encourage those around you to, too. Maybe start composting! Some companies even pick it up for ya. Start buying compostable trash bags 

Keep Tupperware containers in a bag in your car. Then ACTUALLY go out and get them when you’re about to take leftovers home. Styrofoam is a common restaurant takeout choice and it takes over 500 years to break down because they’re not recyclable.  Leave your reusable bags in the door of your car or your passenger seat or next to your keys so you’ll grab them when you go grocery shopping. If you leave them in the car, which we all do, bring your loose groceries out or go grab them - it’ll be enough of a pain in the ass to not reinforce the behavior, so ideally you’ll remember the next time.

If you have the space and the thumb for it - plant a small garden of your most purchased produce items. This will save money, plastic, and shipping costs. It also means you can get your produce locally + organically, which is real cool.  

Make your own sauces, beverages, and smoothies to reduce your purchases of single use containers. 

Buy less fast fashion, learn to sew and mend and up cycle, and donate to better organizations than those weird boxes on the side of the road. 

Doing dishes in the dishwasher is often less wasteful than running the water while you hand wash. Turning off water between lathers, shaves, etc. can also be a simple way to conserve. 

Of course, we already covered the importance of taking less flights, especially international, if you can. Walking more, biking more, and opting for carpools when the option is available. 

But in my honest opinion, these are all incredibly important ways to treat the symptoms to a bigger systemic issue. The way to address the system is through community effort. 

Plan a litter clean up event or a micro trash collection clean up. 

Organize a letter writing or a social media frenzy event where you and your community voice your concerns to your local officials about their stance and intentions with the climate crisis. 

We should also be contacting the major companies and businesses that we shop at requesting information or changes to their practices revolving around the environment. 

Invest in low emission technology like wind, solar, and electric vehicles.


Remember - you’re not responsible for saving the world, but we can all do our part to leave this place a lil better than we found it. 


The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only. 

All content is presented on an "as-is" basis.



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May 22, 2022
Day 462 || save the planet (but like, for real)
6:07

"Organizing is a democratic strategy used by social movements, labor unions, under-represented communities, and marginalized groups to gain rights, win collective political power, and create positive change.


7+ million people went on climate strike this past month (in a single week). And much of this shift has been led by newer movements like Extinction Rebellion, Sunrise Movement, and the Greta Thunberg-inspired Friday's For Future / Youth Strike for Climate. What's particularly impressive is all three are largely decentralized, grassroots movements that are at most one to two years old."


Link to resources + groups already putting in the work: https://www.brightest.io/climate-change-solution



The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only. 

All content is presented on an "as-is" basis.



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May 21, 2022
Day 461 || apps for good
10:10

Did you know our phones have good stuff hidden inside, too?


smile.amazon.com, freerice.org, bstow, spotfund, googleone, charitymiles.org, toogoodtogo, I can go without, are just a FEW of the incredible nonprofits doing the work to save the planet.

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May 20, 2022
Day 460 || thrift tips
10:12

I've been thrifting for over 2 decades and here are my favorite lil tips for those of ya who aren't as versed in consignment/thrift hunts.


  1. Establish your style? What do you need to fill gaps in your wardrobe?
  2. Wear things that are comfortable and easy to try things on over.
  3. Browse various stores in your area to get to know what they "specialize" in.
  4. Branch out of your typical section - because sizing + gender is weird af.
  5. Check for stains, seams, buttons, armpit wear, etc.
  6. Bring headphones + hand sani + snacks + a budget.
  7. Be kind to others + don't just buy to buy.


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May 19, 2022
Day 459 || establish style + find it slowly
8:25

before you can know WHAT to buy you need to know WHO you're buying for. what style are you drawn to? what is your vibe? how do you like to present/feel most comfortable? can you be more intentional when making purchases to fit in that world?














DISCLAIMER: 


The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only. 

All content is presented on an "as-is" basis.



Get bonus content on Patreon

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May 18, 2022
Day 458 || fashionably guilty
9:14

call out the brands you love instead of feeling guilty about buying the shit. they should feel guilty - not you. pass the guilt back to the brand with the crappy labor practices with every new purchase.


https://www2.hm.com/en_us/customer-service/contact.html


https://www.forever21.com/us/contact-us/contactus.html


https://www.zara.com/us/en/contact


https://www.amazon.com/gp/help/customer/display.html?nodeId=GSD587LKW72HKU2V


DISCLAIMER: 


The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only. 

All content is presented on an "as-is" basis.



Get bonus content on Patreon

Support this show http://supporter.acast.com/make-your-damn-bed.



See acast.com/privacy for privacy and opt-out information.

May 17, 2022
Day 457 || fast fash
9:22

Don't feel bad if you still "need to" shop at these places, but it's good to recognize when we're buying just to buy or buying to really fill a need, especially since it does have such an enormous (negative) environmental impact.


Fast fashion trash behaviors: Uniqlo, H&M, Nike, Forever 21, Zara, Old Navy, Target, Walmart, BooHoo, Shein, Asos, Victoria's Secret, American Eagle, Abercrombie + Fitch, Primark, Brandy Neville, Gap, Free People, Men's Warehouse and more.



SOURCES:


https://brightly.eco/fast-fashion-brands-sustainability/

https://www.sustainably-chic.com/blog/fast-fashion-brands-to-avoid

https://goodonyou.eco/how-ethical-is-hm/


DISCLAIMER: 


The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only. 

All content is presented on an "as-is" basis.



Get bonus content on Patreon

Support this show http://supporter.acast.com/make-your-damn-bed.



See acast.com/privacy for privacy and opt-out information.

May 16, 2022
Day 456 || 4 high impact actions
9:50

OPE, you mean our individual impact on climate change is totally dependent on our individual circumstance!? Looks like another thing we're supposed to feel guilty about. That said - it's still incredibly interesting + important to recognize.


"A new study has identified the four actions that would have the greatest impact on an individual’s greenhouse gas emissions: eating a plant-based diet, avoiding air travel, living car free, and having fewer children."


SOURCE: https://www.kimnicholas.com/responding-to-climate-change.html#:~:text=A%20new%20study%20has%20identified,free%2C%20and%20having%20fewer%20children.






THE DISCLAIMER: The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained or presented is for general information purposes only.

All content is presented on an "as-is" basis.


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May 15, 2022
Day 455 || tiny eco choices
9:18

Yesterday - as a part of the tiny eco choice challenge - I skipped the take-out and cooked stuff I already had in the pantry, but when I do order from local spots - I choose some of them based on the reusability/recyclability of their to-go containers.


Other notable points: Don't throw away what's already working - even if it's plastic. Estate sales, yard sales, thrift stores, and online consignment shops are great ways to buy new products. Fix it, instead of upgrading it, if you can!



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May 14, 2022
Day 454 || climate change guilt
9:15

Morning sunshine!


Collective action challenge for today: what TINY action can you do today to make a difference for the future of our planet?


(tag me @MYDBPodcast with ideas if you can, cuz I love it)


A listener asked for climate change strategies and my brain went WILD with the stuff I have done to "do my part" but let's be real. It's 100 companies responsible for 71% of the ding-dang global emissions - so we really need to keep that in perspective when we're "saving the world" by dehydrating ourselves on the roadtrip to save a damned bottle from a recycling bin... just me? cool.


Either way, I guess what I am trying to say is if you want to save the planet - use the paper straw when you can but call the CEO of Exxon Mobil when you can't.


Love you!


Talk to you tomorrow.

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May 13, 2022
Day 453 || improve finale || life is a game
9:33

Improv: Keeps you open. Keeps you listening and curious and present. It helps you stay in the moment and not planning ahead or dwelling on the past, but instead allowing it to guide your future actions. 

Helps you let go of your ego. When you realize how fun life is when you confidently allow yourself that are considered by society to be less attractive or cool, or even stupid looking - you show you could care less about societal standards and your ego which is the most confident you can possibly look in my opinion. 

Improv means we are focused not on our internal dialogue but the real connections and relationships we are building through our interactions in real time.

Increases creativity, whimsy, exploration, fun, and connections. It’s a reminder that we can live a life full of magic without any limitations if we just open ourselves up to building worlds outside of ourselves once in a while. 

When was the last time you got weird and used your imagination with a group of grownup friends and goofed off together?

The idea of “yes, and” reminds us there is always more to discover if we just open ourselves up to the possibility. 

Improv teaches us to get comfortable accepting offers, shifting gears, and allowing things to flow and unfold.

Improv helps us learn when it’s appropriate for us to take the lead and when it’s time to step back and follow,  

Improv gets us out of our heads, keeps us open, and allows us to find fun in the mundane. 

INCREASES: Creativity, imagination, collaboration, team work, perspective, public speaking skills, communication (nonverbal and verbal) makes you a better leader, a better follower, a better listener, and a more fearless person when it comes to approaching new things. 


Most importantly - improvisation reminds us there is a power in our taking action. We often think ourselves silly and never get around to actually making any progress. Improv is proof that taking unplanned action is often more effective than overplanning and overthinking ourselves to death. 



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May 12, 2022
Day 452 || improv day 11 || who am I
7:13

You can be ANYONE you want, any time you want, as long as you're making choices that align with who you want to be. Stop stressing about the rest. Trust that you'll discover your "why" along the way, by accepting who you are, where you are, now.


Establishing your point of view is a lot easier when you know who you are. So figure out who the heck you are first, then trust that you will be able to align with that self and thrive in any circumstances that arise. Plus, knowing who you are doesn't mean you can't grow and adapt and change into something better in the future! Learn, stay open, and listen. Allow things to flow and accept where you are at now in order to adapt to where you want to be in the future.



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May 11, 2022
day 451 || improv day 10 || to respond or not to respond... that is the question
8:53

Figure out WHO you are first, so you can make choices that align with your WHY. Not everything that gets thrown at you is going to be worthy of your time, energy, and thought. Release the need to address EVERYTHING all the time. You can't be everything to everyone, all at once. So focus on the important, and you can only get to know what's important by actually leaning into who you are and why you're here.



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May 10, 2022
day 450 || (advanced) improv 9 || let it breathe
7:52

Know when to stay silent. Learn when the situation needs space and time to breathe. Building tension through pauses can really increase your confidence, improve the energy surrounding it, and allow you space to come up with even better and more rewarding responses. Some things don't even need a response. Know when to hold, and when to fold, and when to play.


Timing is important. It changes EVERYTHING, even if every other condition was exactly the same, the timing can make or break a situation. Learn WHEN to make the move, so you can increase your odds of making the next best one.


You got this! Embrace the down time.

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May 09, 2022
Day 449 || improv 8 || accept offerings
7:27

Learning to trust yourself is the most important part in being able to ACCEPT the current REALITY of what is, now. Being a great human starts with accepting the reality as it as now, so you can react and respond in alliance with your foundational values to improve the situation, one step at a time.

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May 08, 2022
Day 448 || improv 8 || trust yourself
7:38

Trust yourself to make the next best choice. Flow, don't plan. Lean into the mistakes. You've done hard things many times before - and you'll do more again - so don't stress it. You're gonna do great, like you have so many times in the past.


You're great at what you do, don't ever forget that.

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May 07, 2022
Day 448 || improv 7 || there are no mistakes
7:49

There are no mistakes. As long as you're not hurting yourself or anyone else, every mistake is an opportunity for growth, learning, change, or re-routing. Never be afraid to make a contribution, even if it feels like other people won't understand. Go in with clarity and connection and lean into the idea that the mistakes are where the magic live.

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May 06, 2022
Day 447 || improv 6 || "that's a hard no"
7:35

In day 6 of the @MYDBPodcast improv series, I discuss "yes, and" vs. consenting to the things that do not align with your personal values. Get comfortable saying no to things that are dangerous or problematic. You don't have to be a people pleaser to say "yes, and" once in awhile.

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May 05, 2022
Day 446 || improv 5 || "yes, and" no
7:44

This is day 5 in the improv series of the Make Your Damn Bed Podcast.


Today we're discussing how to "yes, and" someone and still disagree proactively.


Get the foundations built before you reform it. Build, then edit. Get curious. Play TOGETHER to build connections and understanding. Explore together to learn and expand.

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May 04, 2022
Day 445 || improv 4 || "yes, and" expand
8:08

In day 4 of the improv class series we discuss the concept of "yes, and", which is a principle that you will accept other people's suggestions, ideas, and contributions and expound upon them instead of shutting them down. It increases receptivity, decreases judgement, improves expansion, and increases connection.

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May 03, 2022
Day 444 || too good to go
8:24

Taking a brief "commercial" break to tell you about an app I have discovered (non-sponsored, just truly couldn't wait to share this) that is aiming to help you get cheaper grub and help restaurants eliminate food waste.


Check out TooGoodToGo.com and smile.amazon.com next time you're online shoppin' and would like to make a little bit of a positive impact with your purchase.


Back tomorrow with more improvisation advice!

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May 02, 2022
Day 443 || improv 3 || "yes and"
8:53

improv is overwhelming, but don't sit on the sidelines. go with the flow and enjoy the journey. lean on the connection and your ability to make everyone around you look amazing.


a commonly discussed foundational rule in improv is the principle of "yes and", and I want to clarify on the real meaning of that and how it can be expanded to include: "no, but" as well.



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May 01, 2022
Day 442 || improv 2 || the "rules"
9:14

Rules* of improv:

  1. There are no rules. (other than the basics like: avoiding intentional harm, etc.)
  2. No wrong answers. Mistakes are opportunities. Lean in.
  3. Flow vs. Plan
  4. Stay open. Open to new ideas, new directions, and new perspectives.
  5. It's a team effort. There are no winners or VIPs.
  6. Prioritize making EVERYONE else look good.
  7. Don't derail the scene by going for the oke.
  8. Have fun! It's a time to play, so play.
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Apr 30, 2022
Day 441 || improv class day 1 || what is improvisation
9:35

Today I share the very basic structure of my improv classes.

  1. Boundary check - How does everyone feel about physicality? any limits we should know about?
  2. Warm ups - connect + get comfortable with those around you.
  3. Play - in the world you BUILD together on the foundations you've already built together.
  4. Reflect + follow up.


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Apr 29, 2022
Day 440 || improv intro
10:09

Today begins the first of the Improvised Improvisation series. Starring me improvising an introduction to my experience with improv in Chicago + how it's (quite literally) changed my life for the better.


IMPROVISE: to compose, recite, play, or sing extemporaneously OR to make, invent, or arrange offhand

to make or fabricate out of what is conveniently on hand.


IMPROVISATIONAL THEATRE: live performances in which everything is created in the moment. scripts, characters, plots, stories, scenes, etc. are all made up on the spot.


(finished and scheduled with 34 minutes to spare, if you were curious)


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Apr 28, 2022
Day 439 || how to defuse 3 finale
9:19

This is the final part of a three part series. Please listen to yesterday's episode before this one!


Feel free to use genuine, earnest real life first hand stories to show and demonstrate your perspective. Just like you should have been attempting to really understand their perspective on that position - it’s your turn to share yours, so don’t be afraid to get real, vulnerable, and honest. This doesn’t mean you have to wreck them with a Shonda rhymes level soap opera diatribe. Be you. Keep it real. But go in with the intention of helping them understand why you truly do feel so differently about the topic. 


Some other general tips include: 


Try not to use the word but. It negates people and ideas, so to be more inclusive replace it with the word AND instead. 


Also, don’t feel like you ever apologize for disagreeing with someone. Unless you’ve made a mistake and actually do something wrong or hurt someone in real time. You don’t need to apologize for having and voicing an opinion - unless that opinion is inherently dangerous or negative to another human’s well being - in which case - your opinions can be wrong. 



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Apr 27, 2022
Day 438 || how to defuse II
10:49

This is the second part of a three part series. Please listen to yesterday's episode before this one!


People are nuanced. They can be wrong and right at the same time. Find what’s right before delving into what’s wrong. Connect before you correct. 


A good way to diffuse and connect- especially if you’re starting to get a lil defensive is by finding a common ground. If you really are struggling to do this - call out your intention directly - I’d really love to refocus on some of the things we do agree on.


Hearing people out doesn’t change your internal beliefs, so listen. Hear them out, connect on SOMETHING and have empathy towards the emotions that they are feeling in any moment. This is the best way to diffuse situations without standing beneath your own morals or sense of alignment. 


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Apr 26, 2022
Day 437 || how to defuse I
7:34

Build the connection before you reach for the correction.


a lot of communication does happen non verbally - so offer kindness and listening and empathy through your expressions. If you’re standing, face the person directly but don’t tower or “muscle up”, show you’re receptive by sitting up straight and actively listening to the speaker. 

People who roll their eyes and shake their head and keep attempting to speak over others are far less likely to actually get any points across because it only serves to escalate emotions and trigger people’s fear of feeling unheard and disrespected.

But obviously verbal communication is VERY important to manage and streamline as well. If you can continuously approach people with a respectful tone regardless of how angry, frustrated, or petty you feel; you’re ahead of the game. 

Maybe it comes in the form of being more passive, or sarcastic, or some of us are more direct - but tone and expression can change the entire conversation - even if the words you say are identical. Saying - “I’m feeling like you didn’t understand me” can come off very different than “I’m feeling like you didn’t understand me” 

When a conversation is getting tense, it can be good to reassure the other person, that you’re on their team and you’re acting in good faith and not attempting to pull the rug out from under them. This will allow them to let their guard down and trust you so they aren’t coming from as much of a defensive and shut down place. Remember, if someone has their defenses up, those shields block EVERYTHING from entering - including logic and reasoning. So the key is deescalate so they know that they are safe with you. 

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Apr 25, 2022
Day 436 || self awareness detour
7:59

The detour today is brought to you by ADHD.

Today I share the true meaning of "staying present" and how to do so without becoming hyper self critical.

I also share tips on how to stay confident by bringing your real self to the table. And there's a few other nugs of wisdom you'll have to tune in to find out, please and thanks.


if you haven't already, please rate Make Your Damn Bed Podcast FIVE glorious stars on apple so I can spread this info and make it accessible to more and more people.


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Apr 24, 2022
Day 435 || how to defuse an introduction
8:18

Sometimes people will get heated and things may escalate quickly and get tense out of nowhere and we may not even know what or why things are happening this way, but if we create a tool belt of things we can return to, we can remember that we do have some power in whether we choose to defuse or further escalate a potentially tense situation.

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Apr 23, 2022
Day 434 || conversational awareness conclusion
9:19

 The conversational awareness series summary:


Stay present, don’t prep responses. Read the room. Take your time. Not every convo needs to be gossipy and ruthless and petty. Steer conversations more positively if they become too negative. Keep shit neutral for the most part. If sharing is the vibe great but don’t pry and probe if people wanna share they will - and people are more comfortable sharing with those who share and listen also but it can be really awkward to keep pressing and prying. Take responsibility if you say inappropriate shit, in the moment.



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Apr 22, 2022
Day 433 || how to storytell better
9:42

How to tell a better story: Be present, stay confident, get curious and honest.


Then ask yourself: Why this story? Why now?


Is the audience and timing appropriate? Don't derail the energy. Read the room.


Is this story worth telling? Keep your central message in mind throughout the story.


Am I building a through-line? Drop breadcrumbs so your listeners can relate and pick up on clues that help keep them on board throughout the story. Give yourself a thread to follow from the beginning of your story to the end.


Am I sharing too much? Avoid TMI. Keep your backstory relevant and don't over-do details that don't actually build the story.


Change your inflection and pacing to build tension. Punch up, don't be petty. Take your time and have fun.





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Apr 22, 2022
Day 432 || how to converse better
13:17

If you wanna have a good conversation with someone, you'll be present, stay confident, get curious, treat everyone like a friend, and focus more on being interested than interesting.


Find common interests and passions and get real! Bein' vulnerable helps people open up in return.


Hope today is as magic as you are. Love you, cutie!



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Apr 21, 2022
Day 431 || how to excuse yourself better
8:40

once you practice aligning your external actions with your internal self-awareness, you will get better and better at creating natural connections, but it can be helpful to know when and how to gracefully excuse yourself from a conversation that is no longer serving you.

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Apr 20, 2022
Day 430 || how to be more interested than interesting
7:49

BEING INTERESTED IS MORE IMPORTANT THAN BEING INTERESTING.


If you're more concerned with "proving" yourself than "staying present" - you're wasting valuable time and energy.


Competence is proven through actions, behaviors, choices, and taking responsibility for mistakes in real time. We're not typically impressed with braggarts and show-offs. We see right through the inauthenticity that comes from people attempting to be "interesting".


Being someone who offers genuine interest in others and themselves from a place of earnest curiosity, is far more interesting than those who are forcing it.

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Apr 19, 2022
Day 429 || external self awareness strategies
9:57

Cultivating external self awareness comes from aligning with your internal self awareness and goals. When you know how you are - you can streamline your actions, choices, words, and behaviors to align with who you are AND what the room needs in any given moment.


Tone, volume, topics, etc. should be accounted for when building connection - but we should be able to both "read the room" and "stay aligned with our highest self" in a way that doesn't feel overwhelming.


Practice listening, keeping conversations fairly neutral, sustaining respect and objectivity when you can - and you'll feel less self-conscious and more self-aware as a result.

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Apr 18, 2022
Day 428 || how to self correct
10:15

when your internal self awareness isn't aligning with your external - you can self correct in real time to feel more safe and confident in your personal guidance system. don't be afraid to check in regularly (as objectively as possible) to ensure your external is matching up with the internal.



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Apr 17, 2022
Day 427 || building self knowledge
9:35

Do your beliefs, thoughts, actions, decisions align with your internal favorite version of yourself?



The more you practice internally evaluating the things that make you feel the best and most aligned - the less you'll have to over-analyze and critique your external presentation to ensure it's aligning with your best self, internally.



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Apr 16, 2022
Day 426 || internal self awareness
9:59

The key to building self awareness (that doesn't ebb into self-consciousness) is being aware internally of the things that align with you and your favorite version of yourself. Trust that your external will naturally begin to match the internal as you begin to get clear about the things that make you feel the most whole and well-rounded.



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Apr 15, 2022
Day 425 || the look back
7:52

Taking an extra second to look back now can save you hours of stress and worry in the future.

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Apr 14, 2022
Day 424 || how to be *less* self aware
9:06

Day one of a self awareness series in which I share strategies and techniques to become LESS self-aware about the stuff that removes you from your ability to stay present and mindful and MORE self-aware about the things that truly matter.


Internal self-awareness is far more powerful than external self-awareness.



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Apr 13, 2022
Day 423 || how to listen well
10:20

People generally just want to feel heard and being a good listener is a huge part of that.


Practice waiting to respond, silence allows space for people to continue. Practice making eye contact + repeating what they've just said back to them in their own words. And practice really being there while they create their own conclusions.



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Apr 12, 2022
Day 422 || how to change the subject
7:32

Sometimes it can be the right move to just change the subject. Whether to diffuse, or just escape an awkward situation - learning how to change the subject can help others get out of toxic cycles too.


Whether discreet or obvious - don't be afraid to change the subject if things are starting to spiral out of control.



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Apr 11, 2022
Day 421 || how to stop ruminating II
7:22

The more we remind ourselves that we don’t need to be positive all the time, we will realize there is also no need to be negative either - but by relaxing and redirecting to my breath I can remind myself that there’s nothing I can do NOW and the best possible thing I can do - for my own well being - is to drop it. To let it go. To move on. And allow myself some space between me and the perpetual thought. 



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Apr 11, 2022
Day 420 || how to stop ruminating
8:39

If you’re finding yourself dwelling and turning the same concern over and over and over and over, you’re ruminating. And even though it’s incredibly common, it’s also terrible for your mental health.


Although the reflection portion of rumination can often be fairly beneficial in finding a solution or process the strong emotions that are associated with the situation, rumination in general is often less proactive and only perpetuates a negative mood surrounding it. Plus, when most people ruminate it’s not with the intention to reflect and grow, so it ends up making us feel more helpless and stressed about the situation occurring in the future. 


It’s linked to depression and anxiety and is not only a symptom but a cause - so it often becomes a self fulfilling and compounding cycle of toxic thinking. 


Rumination can make you feel isolated, and can in turn push others away, which becomes a self-fulfilling negativity. It’s also a way to prolong + intensify depression, plus when you’re ruminating on something - you’re not present in the now. You can’t think clearly about next steps if you’re dwelling on past problems. 


Thank you for listening to the daily motivation podcast to help you get out of bed, so you can start making it.


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Apr 10, 2022
Day 419 || a few extra pit stops
7:31

Take your time with the journey and lean into what YOU really want at a pace that works for you, not against ya.


There's a freedom in traveling alone, don't be afraid to do it and take control of your own schedule.


Pit stops are enjoyable, when you let yourself enjoy 'em.



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Apr 09, 2022
Day 418 || Pareto Principle (80/20)
8:00

The Pareto principle states that for many outcomes, roughly 80% of consequences come from 20% of causes (the "vital few").


Increase productivity by focusing on the 20% of the input that impacts 80% of the output.


https://www.forbes.com/sites/kevinkruse/2016/03/07/80-20-rule/?sh=37bfd0a3814b


“How to 80/20 your work:

(1) Make a list of the 10 things you spend the most time on.

(2) Circle the two that truly drive your results. Do more of those.

(3) Look at the others. Eliminate ruthlessly. Automate or outsource what you can. Press pause on the rest.

(4) Repeat” — James Clear


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Apr 08, 2022
Day 417 || bail out on bail outs
8:14

Sometimes we think we're helping and we're actually making it worse.


Protect yourself first, it'll show others they can do the same.

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Apr 07, 2022
Day 416 || Parkinson's Law
7:11

Parkinson’s Law - according to wikipedia, is the adage the amount of work expands to fill the time available for its completion. If you wait until the last minute, it only takes a minute to do. If you give yourself a week to do a two hour task, psychologically speaking the task will increase in difficulty to fill the time available.


Typically stress and tension and overwhelm fill the space of the task. I’ve had months to do my taxes and the amount of stress thinking I have done considering doing the taxes, I could’ve completed the damn things three times over already. 


If you’re trying to clean your house and you don’t have a time limit, you may get caught up detailing a drawer for two hours but if a friend is on their way and you have 20 minutes to tidy - you’ll get more done in less time. 


Set a vision and a REASONABLE timeline to accomplish the tasks, and watch your time open up!



https://www.atlassian.com/blog/productivity/what-is-parkinsons-law

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Apr 06, 2022
Day 415 || bare minimum
8:21

I had high expectations for this trip, and while I only met a few of them - I am proud of myself for prioritizing the things that weren't optional for me.

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Apr 05, 2022
Day 414 || chore III
7:32

Take care of sh*t before it compounds. Take care of future you.


Ask yourself: "is this gonna cause me more pain/drama/stress in the future?"

And if so, take care of it NOW.



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Apr 04, 2022
Day 413 || chores II
9:31

Cleaning tips for sloppy babes:


NEVER LEAVE A ROOM EMPTY HANDED 

TOUCH IT ONCE STRATEGY - instead of putting it down, put it away 

CLEAN AS YOU GO 

DO EASY STUFF FIRST to inspire later stuff

USE TIMERS

5 MINUTE NIGHTLY TIDY

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Apr 03, 2022
Day 412 || chores I
8:41

Chores can be hella irritating because no matter how well you do them, you still have to show up and do them again in a day or so.


I will be sharing some tips to make chores less tedious and more efficient, enjoyable, and sustainable.



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Apr 02, 2022
Day 411 || green flags
8:54

In a healthy relationship, you will feel respected by your partner. Your emotions are validated and they don’t tell you how to feel or get angry with your emotional states. 

A healthy relationship means you and your partner respect that you each have lives outside of each other. You respect each others space, privacy, relationships, and goals. Encouraging each other to be full people outside of your relationship can make such a huge difference in both party’s mental health. 

A healthy partnership means each partner is treated as an equal. Conflicts can be rational and calm and openly communicated. You are both free to express your feelings and you understand each other’s boundaries and preferences within them. 

 A healthy relationship is definitely not always perfect, but abusive or controlling behavior should never be a part of a healthy relationship.  

Partners treat each other like that - partners. 

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Apr 01, 2022
Day 410 || red + yellow flags
8:22


TW: ABUSE


https://stopthehurt.org/is-your-relationship-headed-for-trouble-recognizing-red-and-yellow-flags/

Yellow Flags in a Relationship

Early signs of abuse may be based on attempts to control the other person. Some “Yellow Flags” that a relationship is turning abusive include: 

  • Always checking in on you (by text, calling, or asking your friends/family/workplace where you are) 
  • Not supporting or encouraging you  
  • Putting you down (in private or in front of others) 
  • Pressuring you to do things that make you uncomfortable. 
  • Becoming angry too quickly or unreasonably. 
  • Love Bombing – overwhelming you with affection and talk of the future very early in the relationship 

Red Flags in a Relationship

Abuse may escalate to a “Red Flag,” which is any behavior that attempts to gain power and control in a relationship. Common red flags include: 

  • Intimidation (through looks or actions) 
  • Threatening to harm you or loved ones (including pets) 
  • Damaging/destroying your belongings, or home 
  • Accusing you of being unfaithful without any proof  
  • Using their financial power as a justification for their actions 
  • Showing extreme jealousy of your friends/family  

Even one or two of these behaviors in a relationship is a red flag that abuse may be present. 

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Mar 31, 2022
Day 409 || things i stopped doing shoutout
8:02

@ALEX_ELLE on instagram:


I stopped doing these things to create healthier relationships with others (and myself):


Expecting people to read my mind. Instead, I started naming my needs and being clear about my boundaries.


Pretending to be strong and okay when I'm not. Instead, I started being honest and vulnerable about my feelings.


Being silent about the things that have hurt me. Instead, I started speaking up and having hard conversations with those around me.


Dishonoring my boundaries to "keep the peace." Instead, I started advocating for myself.


Punishing myself for not healing fast enough. Instead, I started giving myself grace and being patient with my process.


Carrying emotional baggage that didn't belong to me. Instead, I started putting things down that I no longer wanted to carry.


Overextending myself to make everyone happy. Instead, I started saying no, I can't, or I don't want to do that.


Trying to get people to change, heal, and grow. Instead, I started meeting them where they were and accepting them for who they were.


Staying in relationships that have expired. Instead, I decided to part ways with love and compassion.


Refusing to let go because I was too scared of what could come next. Instead, I started releasing the things I knew were no longer healthy for my growth.


Avoiding conflict and hoping things would "just get better." Instead, I started facing conflict head-on, even if it felt uncomfortable.


Excusing unhealthy behavior because "I love them." Instead, I learned that I can love people and choose not to engage.


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Mar 30, 2022
Day 408 || sunk cost fallacy: relationships II
7:49

If you’re struggling to know whether or not you’re falling victim to the sunken cost fallacy in your current relationships, there are some reflective questions you can ask to check in and ensure you’re not settling. 

Do you feel like you need to stay in your relationships?

Or do you feel like you want to stay in your relationships?

Do you resent the amount of time or energy you’ve put in? Or do you focus more on the amount you’ve grown and changed together through that energy?

If you find yourself focusing more on the things you’ve lost in your relationships (which are things you can never recover) rather than the things you have gained? (which is growth you can never lose) than you may be staying out of obligation rather than desire - which is a surefire way to build resentment and toxicity in your relationships, if you haven’t already. 

Realize that past investment is exactly that. Your time and your energy and your efforts cannot be recovered - no matter what happens next.

Ask yourself, if you were starting over today, would you choose this person again? I do that regularly when I clean out my closet and decide what clothing gets to stay - as well as with my relationships and friendships to really ensure that I am continuously choosing people who are best for me and where I would like to go. 

Then imagine what the future will likely look like if things remain as they are right now, with your person. What do you feel about that? Would anything NEED to change on your end or on their end to make a happy union more likely?

Think about a time when you have left a relationship in the past. Is that a relationship you wish you had back? Probably not. Making the decision to leave is often the hardest part. But cutting your losses now will be easier than cutting even higher and broader losses in the future. 



(WEBSITE) says: https://health.clevelandclinic.org/how-the-sunk-cost-fallacy-could-be-keeping-you-in-bad-situations/

“If you find yourself fixating on ‘getting your money’s worth’ out of unenjoyable experiences or lose sight of your future goals, one helpful strategy is to consider what you’d advise a friend or family member to do in a similar situation. Flexible thinking and self-compassion are invaluable. They can also help us realize that the only way to ‘win’ an unwinnable game is to stop playing it.” - 

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Mar 29, 2022
Day 407 || sunk cost fallacy: relationships I
6:57

People seem to think because they have invested months or years of time into a person that they shouldn’t give up on the potential for them to change, when their current reality is miserable and undeniably better if they cut ties. 

I have heard countless friends justify staying too long bad relationships with “but we’ve been together for so long” or “I’ve put so many years into this,” or and “we’ve worked so hard at it,” or “We just have so much history” 

The key to not falling victim to the sunk cost fallacy is by being real with yourself about the reality of your current state and remember that ALL sunken costs cannot be recovered. Forget the past instead of dwelling on what used to be or how hard you worked, instead get real about the current costs and current benefits - and if the current costs aren’t outweighing the current benefits or looking like they’re going to realistically change in the foreseeable future, you gotta cut your losses. 

Remember as humans, we have a tendency to fear losses more than we expect gains - so we must keep that in mind when we find ourselves clinging to things that we’re far better off without. 

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Mar 28, 2022
Day 406 || WWMFVOMD
8:29

staying aligned with that favorite version of you, in every situation, no matter how stressed, how hungry, how angry, how frustrated, how down, how unheard you feel, is the highest form of alignment and self-mastery in my honest opinion. If you can still make choices that make your favorite version of you feel the most proud, no matter how crappy and off kilter you feel? It’s not easy - it may not even be doable for all of us - but damn it’s a beautiful thing to strive for. 

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Mar 27, 2022
Day 405 || highest alignment
8:29

If you do find it to be a struggle to know what the next best choice is for your current self - channel that version of you that feels the most badass before you make a decision? If you need to create a more confident alter-ego, great! Whatever you need to do to ensure you’re making the choices that make you feel the most empowered on a regular basis. 

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Mar 26, 2022
Day 404 || yes to mess
8:57

Don’t be afraid to go after anything you want even if you’re a lil scared its not the perfect fit because who the hell cares if its a temporary gig, at the very least you’ve got a dope party story and best case scenario you get to combine all your skills into the ideal life for yourself. 


Open yourself up to new experiences, be brave, face the what if I hate it’s with so what if I hate it - at least I frickin’ tried. 

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Mar 25, 2022
Day 403 || the downside to optimism
11:29

In the book, Stumbling on Happiness, Dan Gilbert says: "Most of us do have the expectation that our lives are improving and will get better and better, but often we’re not ready to do anything to actually achieve that next level. So, we spend our days hoping for better, our evenings dreaming of better, but our time doing nothing to make anything better - which means - things probably aren’t actually improving for us. We’re just hoping and dreaming, which is fine, but if those hopes and dreams started to spill into your genuine world of expectations in any way, it can be a painful reality check to realize your fantasies are simply fantasies. 

Those feelings of peace, luxury, decadence, freedom, love, connection, or whatever else I am seeking through the lil imagination beach getaway of my mind, that’s what I want to create more of. I want more of the feelings, not the environments I am convinced will create those feelings. 

When I realized that that’s the perk. The escapism into my head, is the perk I am looking for, and not the dream home, because the dream home downs exist. There is no such thing as the villa I created because life isn’t a fantasy.

So stay optimistic AND realistic. Ask yourself what you are really seeking through your hopes and fantasies and see if you can manifest more of that, now. In your current space. 

Let your optimism drive you towards discovering more of it, in your life rather than allowing it to remind you of where you may be lacking it.


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Mar 24, 2022
Day 402 || save the work for the work
10:07

Save the work until you get to the work. 

So often, we get caught up in our heads about potential problems and our workloads that we basically double the work on our plate by basically having to go through it twice. 

Have you ever been driving to work and pre-writing emails, or pre-planning meetings, or predicting problems? 

How many times have you left a job and started planning for the next day? Or worse - deciding what you can finish when you get home? 

Some jobs don’t allow you to leave the work at work - but I still encourage you to schedule in adequate time to take c are of yourself so you don’t burn out. 

In the show abbott elementary - which I cant get enough of and think everyone should watch immediately it’s so funny and heartfelt - but in case you haven’t seen it I will butcher a beautiful moment in my retelling of an episode where the main character was trying to do everything in her power to “save the school” on her own and she kinda screws everything up in a comedy of errors and another teacher offers a beautiful monologue explaining that the more experienced teachers aren’t stepping into the line of fire because they don’t care but because they don’t want to burn out. We care so much we refuse to burn out. If we burn out who’s here for the kids?

And that’s something I had to learn the hard way as a teacher. I had to learn that in order to make the difference i was so desperate to make - I had to preserve my own wellbeing first. I had to create healthy boundaries or id work myself to the bone and never be able to recover. 


If you take it like a staircase instead of a projectile, you’re less likely to fall straight back down to the earth.

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Mar 23, 2022
Day 401 || buy yourself time
10:19

When being propositioned for anything, practice saying oh that sounds great can I get back to you in ____ insert appropriate time frame here. 

I typically tell people I will put it in your calendar and check back in closer to the date. Then immediately I will set a second calendar event for a week or a day or so prior to the event reminding me to check in about it. 

That way I can have time to flesh my schedule out and decide with adequate reflection if it’s something I actually do want to attend or I just felt obligated to in the heat of the moment.  

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Mar 22, 2022
Day 400 || google better 3
9:44


Today's (and tomorrow's) episode references: https://time.com/4116259/google-search-2/

https://www.usatoday.com/story/tech/2019/11/02/expert-tips-for-google-search/4113013002/


Duck Duck Go: Private searching browser.


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Mar 21, 2022
Day 399 || google better 2
8:01

Good morning sunshine!


Hope today is magic for you.


Today's (and tomorrow's) episode references: https://time.com/4116259/google-search-2/

https://www.usatoday.com/story/tech/2019/11/02/expert-tips-for-google-search/4113013002/


MEDIA BIAS CHART EXPLANATION: https://adfontesmedia.com/how-ad-fontes-ranks-news-sources/

https://www.allsides.com/media-bias/media-bias-rating-methods



1. Language is important. You don’t want to write when did such and such start if you really want to know when something was founded vs. established, or published vs. written. Figure out what you REALLY, specifically are looking to find out, and choose the appropriate (but fewest possible) words to get you there. 

2. Don’t lead the witness. When asking a question, google for the answer don’t ask if your answer is right - you may just find other people who agreed with you confidently enough to publish a website but not enough to figure out you’re both incorrect. 

3. Use quotation marks to get results with those exact key word phrases included in the results. Choosing and putting quotes around important contextual words can help get you more useful results, more efficiently. 

According to USA Today article, Google’s advice is to add or remove words in your query to see different results, starting out with a broad search and narrowing it down as you go.

The word order matters in your searches, so try one way then the other if you’re not getting the results you want. 

4. In addition to quotation marks, you can also add - minus sign to your search to remove things you don’t want to see in the results. Like if you’re looking for a new car but don’t want a certain type, you can put -convertible so you don’t have to see convertibles show up in your results. There needs to be a space before the minus sign and then not before the word you’d like to exclude. The opposite is true for the + plus sign to ensure anything you add after MUST be included in the search results. Similar to the “quotation mark” strategy but this one is more for single keywords. 

5. You can also use an asterisk * if you forget a word in a quote or a common sentence that is essential for the search. 

6. I am personally a huge fan of image search. I find a lot of things I need, like resume examples, quotes, scripts, etc. are created in PDF or visual form and you don’t have to scroll through all the various webpages seeing if the information you want even exists. Just scroll through images quickly to see if it’s there. 

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Mar 20, 2022
Day 398 || google better
7:58

I feel the need to remind us all that truly unbiased humans don’t exist so truly unbiased news sources can’t exist either. Buuuuuut, luckily there are some resources that don’t explicitly sell out to advertisers, politicians, agendas or whatever else people get brainwashed by or choose to sell their souls for and fortunately for us - that means there are the occasional resources that opt for good journalism and with that, we have something to work with! 


 By now you may have seen the media bias chart by Vanessa Otero to see how 104 news outlets rank on reliability and bias.


When we’re consuming content of any kind, but especially informational or educational stuff, and especially especially the news, we should not only be very conscious of the reliability of our sources but also become more selective and choosy about WHAT we’re consuming from those sources, how we’re consuming that information, how often we’re consuming it. 

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Mar 19, 2022
Day 397 || imagine + curate the dream
5:26

sometimes when I am really missing the beach - and I can’t make it to the lake because it’s 17 degrees outside - I put on my insight timer to beach sounds, get a lil high, put the fan on full blast and the heater on my toes and I imagine that I am on the beach while I meditate. In the summer, I go to the lake and sincerely pretend it’s Florida. And I gotta say - pretending works. Plus, when you do inside beach, you don’t have the fish smell or the seagulls so I mean - there are bright sides to everything.


Ever since I did the episodes on the power of imagination I have been finding ways to lean into my best life EVEN if I have to imagine it. I set up my environment as effectively as possible and I imagine it as well as I can fulfilling my wildest fantasies in the most vivid way possible. 


It’s helping too - it made me realize I was under optimizing my home environment, which is making me appreciate what I already have available, a lot more. 

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Mar 18, 2022
Day 396 || creativity discouragers
8:22

I don’t think there is any industry that people discourage more immediately and blindly than they do of anyone pursuing a life in the arts. 

People are happy to tell you how hard it is - but they’ve never tried. They claim safer industries and careers and condescendingly claim to admire your passion while silently offering fearful judgements and thinly veiled disappointment in you. 

Being someone who has chased both a “safe” and a “risky” career - I can honestly say - art is an admirable field partially because of all the doubt we face. But it’s not as impossible as people make it out to be. Sure immediate overnight success and becoming a millionaire may be a bit out of touch as far as goals go - but making a sustainable career in the arts is not only possible - but it’s commonly done. I’m not saying it’s easy - but dammit I am so tired of people pretending it’s not something that is even possible. 

Art is a billion dollar industry - Creativity is all around us - we’re all consuming it all the time - almost every industry needs and pays a creative of some kind and regardless - so it’s wild to me that people are so discouraging about those of us who want to pursue something creative or out of the ordinary as a career. 

There are thousands of actors we don’t know the names of - who are happily making a solid career doing what they love on a smaller scale. And I’m sure they feel like they aren’t successful if the relative scale is Meryl Streep but if the regular scale is real life- people who hate their cubicle jobs and make the same amount as he does - I’d say that he was actually incredible successful. 

Sure, art a very difficult career trajectory for a lot of reasons - but let’s not forget a lot of “safe paths” are difficult as hell to become successful in, too. 

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Mar 17, 2022
Day 395 || prepared + unscared
8:28


Do the prep work, then forget about it. You’re more likely to be able to handle whatever the universe throws at you if you’re already ready to handle what was expected. 

It’s less stress to prepare for a mess than it is to be surprised by one.




Most of the time, I am proud to be the prepared friend. My official @MYDBPodcast tote bag is never lacking on snacks, lotions, hot sauces, or pens. I carry a sewing kit, and I’ve typically mapped the place and scoped the menu a few times before we arrive. If they do reservations, I will call them on the way to make sure we’re not forced to wait any more than we have to. 


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Mar 16, 2022
Day 394 || SPECIAL: Guided Meditation Evening Release
7:37

SPECIAL EPISODE: Evening wind down guided meditation. Take and adapt this lil wind-down to fit your needs!

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Mar 14, 2022
Day 393 || SPECIAL: Guided Meditation Morning Recharge
10:17

SPECIAL EPISODE: this is an adaptable guided meditation to help you wake up in the morning and recharge with positive, warm energy for the best possible start to your day!

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Mar 13, 2022
Day 392 || meditation hesitation
8:09

if you’re like me - and you have ever felt resistance or a sense of overwhelm with trying to convince yourself that you need to meditate and seem to struggle sitting down for three to five minutes at a time, and cant quite understand why? I get it, bc I’ve been there. Quite a bit. 

And in my experience, the best way around that resistance is to remind yourself that meditation is not a time to DO meditation and all the other pre-assigned definitions of the word - you’re kinda defeating the purpose of the damn practice in itself, which is to release expectations.

So, instead of stressing out finding the right insight timer, or worrying about how hard it’s gonna be to clear your head, or how much you don’t feel like focusing on your breathing, drop all that shit and just focus on showing up as you are. 

Switch from “damn, i should get up and go meditate” towards “I love the time and peace I get to create through taking time and space for myself by doing and being nothing for a few moments every day.” 


For me, personally, when even the idea of meditating is off-putting, i don’t tempt fate by wrestling with finding the right guided voice - I simply turn on the timer on my phone and breathe. If I struggle to focus on my breath and it’s not a good vibe - I toggle between two mindfulness strategies that my friend Casey introduced me. 

Because typically if I am unable to focus on my breath for more than a minute it’s a signal for me that it’s a good time to either release something or fill my cup up a bit cuz I am running on empty. Depending on what I need more of in that moment, I kinda vibe with an internal guided monologue which I want to encourage you to listen through the one I will be sharing with you so you can create your own version that feels right.

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Mar 12, 2022
Day 391 || get your ass movin' II
8:14

In my opinion, the only true, long term solution to not wanting to stay in bed all day, and that is to create genuine motivation to get your ass out of bed and begin your day. 

Obviously knowing you have to do taxes wont get you out of bed but knowing you have a zoom friend date with some grocery store sushi and a bestie from middle school this evening is far more likely to get your ass amped for making moves. 

Focus on the parts that sound good. I don’t like making my bed but I love having a tidy space, so I focus on that. I don’t like showering but I like feeling clean and smelling good, so I focus on that. I don’t like making breakfast but I love housing it. So I focus on that. 

Figuring out what truly gets you going, isn’t easy. It’s a lifelong journey of trial and error and a bit of discomfort for most people - but a good place to start is anywhere. So just start looking, figure out what works and try to have a bit of fun in the process. 

Life is not meant to be all work and no play. But if you’ve ever done too much play and not enough quality work - you know you can also get burnt out with that too. Find your balance. Ideally you can work towards creating work and play that suits you in a way that makes it easier to get out of bed and get your day started. When we create a good mix of both fun and purpose, we feel more balanced in general and less resentful that one isn’t the other.

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Mar 11, 2022
Day 390 || get your ass movin'
8:14

When it’s time to start moving there are a variety of tactics I find myself cycling through to effectively get myself off my ass and in a better energetic mindset for the day. 


Some ways to help you get out of bed: 


  1. MYDB PODCAST: Listen to the Make Your Damn Bed Podcast + practice associating it with starting your day.
  2. PLAYLIST: Put on a hype up/game day playlist and blast it. 
  3. BLAST OFF: count down 3-2-1 and bounce up on the 1. 
  4. BUG DROP: Imagine bug on you, get up with a jolt + scream. 
  5. SHAKE OUT: Start shaking + wiggling until your energy rises. 


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Mar 10, 2022
Day 389 || bad news overload II
7:44

If you want to participate in discourse get educated if you’d like to have opinions. Ideally you are only listening to multiple Reputable sources from different organizations and areas and are as unbiased and unsponsored as possible. 

then - if you have the capacity to do something to help in any way - which I have to be honest, I don’t know that writing our alderman is really gonna work on this one so if you have suggestions, I’m all ears and down to do what I can to fight the good fight - but once you’ve researched, educated, and done what you can to be of support, you gotta set it down. 

That shit is heavy and will weigh you down in ways you don’t even know if you aren’t careful. If you are safe, currently, and have the privilege to set it down, please do so. 

 Get to know when you’re starting to burn out. Recognize signs of obsession, fatigue, burnout, fear, anxiety, and take breaks. Schedule and stick to times you will and wont research and discuss this shit, etc. and so on. Whatever you need to prevent burnout so you can be the most well rounded, protected and accounted for version of yourself is always gonna outweigh being the the most profoundly educated or motivated. 

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Mar 09, 2022
Day 388 || bad news overload I
9:03

I believe, in general, if bad news or even just the idea of news genuinely incapacitates you from life and you cant deal with learning or knowing or watching or doing anything that makes you feel heavy, fuck it. You are under no obligation to learn or know or watch or cater to anything heavy for a while. 

Nobody is checking you to ask what you know or what you don’t know about current events. Don’t feel guilty if you need to sit this one out. Maybe check in with the real world once in a while because if you want to function and also sustain boundaries in our society it’s always helpful to be informed, but if you really do need to sit a couple weeks of news cycles, do that shit. If you never need to look at the news again, great. Boycott it. People survive in this world all the time without knowing a damn thing about a damn thing and we are none the wiser. Do whats best for you. 

That said, if you are more on the cusp of this concept and, like a lot of people, see the value and maybe even like to know what’s happening in the world but still struggle with how and how much and when and where and all that shit, this is for you. And if you are like the person above that really does believe learning about the current conditions of the social and environmental climate is genuinely not worth your time, I encourage you to listen anyway because I may have snuck in a few nuggets of wisdom for you, too. 

Lemme start by saying, there are a lot of valid reasons to want to avoid the outside world. Maybe You’re like me and you are a very sensitive sally and when everything sucks and hurts out there, it also sucks and hurts in here. 

If this is you, too. I’m telling you, I get it. That said - we really gotta learn boundaries so we can feel safe when life happens and not feel like wee have to hide all the time. 

Because we really gotta know the bullshit so we can better understand the bullshit if we want to have any chance of figuring out how to how prevent, stay out, and help others out of the bullshit if we do have ANY window of control, which most tragedies don’t allow for but regardless, knowing the basics of whats going on is typically something that makes me feel slightly more in control. So, whatever your thing is - find your motivation to learn about shit way we can continue to feel in the loop but not bound by it. 

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Mar 08, 2022
Day 387 || relative comparison baseline finale
4:35

Be raw when you can because it shows others they can be raw too and it also shows the world it’s okay to need shit, to not be perfect, to have blemishes, and make mistakes. Life is nuanced - what you compare yourself to should be too! Don’t get stuck in echo chambers of single minded, neutral looking, straight sized bodies. Diversify, branch out of your comfort zone, and be more objective with the content you’re digesting and letting into your baseline of comparison. 


Whatever your passion is, keep doing it. Don’t waste time chasing after success or comparing yourself to others. Every flower blooms at a different pace. Excel at doing what your passion is and only focus on perfecting it. Eventually people will see what you are great at doing and if you are truly great success will come chasing after you. - Suzy Kassem. 

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Mar 07, 2022
Day 386 || woozy inspiration episode
9:02

Had a great revelation during the recording session of the relative comparative baseline series and wanted to share it with y'all!


I am spending a lot of time findin' the right balance that works best for my style and preferences and most optimized results. With trial and error, I find more and more things that I find surprising to admit they genuinely bring me joy.


Who would've thought bringing a broom to the workspace could make a girl so excited to work?


Back to the finale of the series for relative baseline comparison, tomorrow!

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Mar 06, 2022
Day 385 || relative comparison baseline VI
6:07

And every new human I meet and every new story I learn only encourages me more to show up fully in my own life. I like knowing the wide world has lots of options and there is not any expectation for me to be the best or worst of anything. I will fall somewhere in between and where I land is ultimately up to me and fate. 

If I follow the kardashians I am far more likely to end up on amazon buying waist trainers and brow Gel than when I follow financial literacy influencers who send me spiraling towards investment articles and financial planning appointments.

and I am not saying your social media and social group has to be all education and elevation and optimization. I am simply encouraging you to diversify the shit out of your baseline. Plus, the more realistic you set your baseline - the more realistic your own expectations for your own life get and the better and you feel in the process of obtaining the one that works best for you.



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Mar 05, 2022
Day 384 || relative comparison baseline V
5:10

if people who are raw and “UGLY” or messy or open or authentic online, and that is off-putting to you - check in on why - is the reason valid or is the hesitation because you’re so used to seeing perfectionism and unrealistic expectations in your feed?

I know people very personally who share very misleading versions of their lives online which genuinely makes me jealous even though I see them and know the reality behind it doesn’t actually make me feel that way. It almost doest matter that we know its fake. It’s like the cousin with the box analogy I used yesterday - If I didn’t know the flashy toy existed I wouldn’t care but damn my box looks like shit all of a sudden even though this box has been my favorite box in all the land for a very long time. 

We all have our shiny toy/box metaphor. It may be bodies that don’t look like yours - which for me - following fitness influencers and half naked confident humans with atypical bodies has changed my take on what is genuinely beautiful and I have always been a very inclusive lover but damn sexiness changes when you see it in various forms. Plus it’s helped me know the power my curves hold - which is an episode for. Different day.

But maybe following fitness influencers that are both similar and different than you can show you bodies like yours and smaller and larger than yours can do hard things and so can yours if you start small but show up consistently. 

Also - this is no shame to anyone who enjoys filters or photoshop - it’s just saying - as soon as we recognize how inauthentic the things we’re comparing our lives to are - the better we are at setting our own standards and expectations for ourselves in a way that promotes long term happiness and sustainable success. 

If social media isn’t motivating you - change your feed to be more motivating. And I know I’ve said this a million times - but this time I’ve backed it with science and substantial reasoning so ha! 

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Mar 04, 2022
Day 383 || relative comparison baseline IV
8:43

A good place to start when it comes to expanding your baseline of comparison and relativity - is social media. And I recommend starting to realign that by looking around you - does everyone at the grocery store in your area look like the people that come up in your timeline feed? Or is your feed filled with one type of body or person? One type of content? If it’s all puppies or recipes - great. But if the influencers, friends, bots or whatever that make you feel like shit or feel like you need to buy more shit - you need to reset the baseline and reevaluate your relationships. Diversify diversify diversify. The more broad our spectrum is for comparing ourselves, the more likely we are too find a comfortable place in the middle of it.


If I only follow bikini models - next time I see my body in a bikini - my brain will filter through the last few reference points for what this is “supposed to look like” and if it can only find bodies that don’t resemble mine - I may not feel as comfortable as I would if I was following people of all body types rocking all different types of swimwear and proving to my brain that they not only look amazing and confident but they also encouraged me to wanna look that good and confident in my own version of this metaphor. 


I like to think of social media as a tool and a resource that can inspire, educate, and motivate you. Of course, you can use it as entertainment, but even then - that’s a tool that can empower without damage. 

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Mar 03, 2022
Day 382 || relative comparison baseline III
7:21

Day III of series. Please go back to day one if you're new here!


If you chronically feel not good enough - your baseline of comparison is probably too fucking high and unrealistic. Reevaluate and recalibrate that shit. 


The grass is always greener and our brains are designed to get bored of repetition so novelty is more important than getting ‘the best of the best’. 


Basically, we need to remember that comparison can be great for leading us towards our deepest wants and desires. Of course, it can also be a trap - we can often find ourselves fighting to experience shit that our friends experienced just because we saw it existed and that looked cool enough to distract us from our own goals but in reality - you will only reach true inherent success and happiness if YOU choose what creates that for you. And only you can know that. 


So change your baseline of relativity to reflect what you actually want and where you are to create a more realistic and reasonable comparison window that makes you feel inspired instead of lesser than - and you’re likely to stay the course that actually brings you TRUE real lasting happiness without distracting you with other baselines that aren’t even relevant to your actual pursuit of personal success or joy.

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Mar 02, 2022
Extended Episode: Dr. Darcy + The Trust Quiz
28:35

This extra special extended episode features the incredibly brilliant Dr. Darcy (you can find her and take the quick lil trust quiz at www.thetrustquiz.com) and we chat about common relationship drama, inheriting generational trauma, and why we act out around our mama*.


*I did this for the rhyme, we cover why we get meaner to the people we are closest to, but you get it.


I hope you enjoy this episode as I did making it happen for y'all!


Hope the rest of your day is half as magic as you.


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Mar 01, 2022
Day 381 || relative comparison baseline II
6:57

Success as a whole is relative - which means it’s kinda bullshit. 

They did a study on people wanting to own nice cars based on the proximity to lotto winners who won or immediately purchased nice cars and the chances of you investing in a new car multiplied by 50% ish if you were in the neighborhood and 80% if you were the next door neighbor. 

If your social media feed is filled with mean, fake bodied, rich influencers who manufacture every post to look casual - you will absolutely think that your real, genuine, authentic casual life is pale by comparison. But if you follow people who are being vulnerable and honest - posting photos without edits and makeup and posing and curating and filters and stylizing and whatever - you’re more likely to see that other people’s houses aren’t always tidy or they also have bags under their eyes or their hair also does that weird thing like yours - and you’re less likely to feel lack in your comparisons. 

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Mar 01, 2022
Day 380 || relative comparison baseline I
8:00

A big part of our personal baseline of happiness is based on our relative comparison to the world around us. Basically - we are only as happy as is appropriate to the level of happiness we believe the people around us are. In the most laymen terms - we are constantly comparing to what we know but we typically don’t know the whole story. Even when we’re aware of this shortcoming, we still seem to measure our own happiness and success by comparing ourselves to others.


Studies show that bronze medal winners are happier than silver because they are comparing to the baseline of almost not ranking and the silver medal winner is more likely to be a bit disappointed because they’re comparing their baseline to ALMOST winning gold. Generally, we wouldn’t want nice cars or decent jobs or great educations if the society around us didn’t put value on that shit. We’d never buy name brands if we didn’t see other people - that we have deemed successful and happy - with those brands. 


Comparison is the thief of joy, but in a lot of ways it’s also the creator of it. 


So stay conscious of this shit, if you can and recognize when your baseline you’re using to compare yourself is unrealistic, unattainable, or just plain unattractive to you. Tomorrow I will continue this relative comparison series with some more examples from my real life and some ways to combat it’s tendency to make us feel like we’re lacking in comparison to the world around us. 

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Feb 28, 2022
Day 379 || take time to make time
9:03

Take time to make time. 


I recently spent 30 seconds to fix a drawer that has been inconveniencing me only slightly for the last 8 years. My life has changed dramatically since taking that 30 seconds out of my day and probably saved me 5 minutes of frustration already, and I only just fixed it.


Look for ways in your life and surroundings where you can take a little time to make a little time. It’s worth it. 

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Feb 27, 2022
Day 378 || come back kid
9:43

You’re not taking time for yourself you’re making more of it. 


When you're trying to catch up or get out of a funk, don’t focus on the tasks - focus on YOU and your systems and your foundations and the rest will fall into place. It sounds counterintuitive but when you take the extra time to eat your veggies and drink your water and shower and tidy and show up for yourself first - it actually buys you time to show up for the other shit better in the long run. 



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Feb 26, 2022
Day 377 || sticking to your guns
11:07

https://www.nedratawwab.com/set-boundaries-find-peace


I have always struggled with boundary setting and even though I recognize my people pleasing tendencies now and avoid falling into the same patterns most of the time - I still struggle with saying no to things I like doing. It’s a weird thing - I can say no without explanation to any fucking thing that doesn’t interest me -but I will rework my entire schedule to accommodate anyone and anything if it means getting to do another thing I like doing. 

As you probably know based on some of the more vulnerable moments I have shared the past few days, I have been feeling a bit behind and overwhelmed in general. That said - other than the dog’s medical stuff - the overwhelm that I have been feeling is all things that are 


1. Self inflicted and 

2. Enjoyable tasks for me when I am in a more regulated state of mind. 


Don’t be afraid to analyze the boundaries you have with yourself. Do you go to bed when you want to or do you rebel against you own best interest in an effort to regain a sense of control before bedtime. Do you respect yourself enough to tidy the spaces that you know you work better after tidying? 

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Feb 25, 2022
Day 376 || magic tangent III
8:43

Keep an open mind and see if you can squeeze anything valuable out of the experience - you may be surprised at what you gain by doing so.


How to set yourself up for a resounding TAROT session:


1. Get in an energetic alignment with the part of you that wants to gain insight from the reading. Even if its just a general reading - really take your time to breathe, get comfortable in the space and allow yourself to really buy into the experience for the time being. I have had readers that shuffle for me and some that allow me to shuffle my own read and I personally like to put my energetic alignment into the cards themselves. This helps me to connect with where I am and really get present by providing a tangible, grounding device. 


2. Set your intention for the experience you want to have. What do you want to know? Again, even if it’s a general reading - set your intention on buying in and resonating with what you can and leaving behind what you can’t.


3. Ask if you can have a moment to look at the cards without interruption for a moment and see if you have any unforeseen insights that arise by looking at the images that came up. I love how each tarot reader interprets in their own style but has the basic meanings of the cards that speak the same truth so I feel like going in with little preconceived notions about the cards at all and simply interpreting them earnestly without prejudice is a great way to kind of see or find out where you’re associating and protecting your own feelings into your own perspective of your issue or what have you. 

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Feb 24, 2022
Day 375 || magical tangent II
9:23

even barring the magic altogether - tarot is such a powerful tool for reflection, connection, inspiration, insight, and perspective. 


Throughout my life there have been certain people that just inspire the heck out of me and fill the hell out of my cup so that when were done hanging my creativity is piqued and my inspiration is sparked and I want to clean my space and write and live. But those people typically appear like lil glimmers in my life - we may live far away or 

I have people who inspire me sure, but the ones that give me the friendship super power energy - those may be too powerful for even me to be able to be nonstop interacting with - but who knows maybe one day I will meet my match. 

The point is - the way I felt after hearing my reading left me with that feeling of inspiration. I kinda put it in the same place in my head as treadmill legs - like you feel a little lighter and a little floatier but you know it’s all in your head. 

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Feb 23, 2022
Day 374 || magical tangent I
9:00

as always the case for me when it comes to Make your Damn Bed and basically ANY other content or human being that speaks to you ever - you should be generating your own informed opinions by looking at diverse and credible sources before communicating, or honestly even formulating, any opinions of your own, and I Julie Merica have not ever claimed to know what the hell I am talking about - so it’s all opinions.  


Long story longer - It took me a long time to be fully comfortable when my cute lil witchy friends would talk about the moon or crystals and tarot. And now I am at the point where I have fully bought in. I truly adore interactions that I don’t find boring or tedious and people who buy into magic are not only not boring but some of my favorite kind of people because they haven’t given up hope like the rest of us negative nellies - and magic is beautiful and undeniable in certain capacities even if you believe in science there is stuff science cant explain and even still - I truly think science is just the magic we CAN explain - you may remember my airplane episode - I think nearly everything cool is literal magic but here we are. 

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Feb 22, 2022
Day 373 || craw zaddy
5:15

On a recent episode of Queer Eye (Craw Zaddy) the client (Todd) said something that hit me hard: "ya know sometimes, it's too easy too exist and too hard to live." and as someone who as fully agreed with that statement at certain times in my life, I now believe it's a trap. The effort you put into LIVING will make life easier - which will in turn make it easier to exist altogether which you'll no longer want to simply do because you'll have tasted the sweet nectar of living.



You’ll never regret showing up for yourself and if you’ve been busy just existing start slow life gets better when you choose to make it better unless you get real lucky. 



The reward system with effort is ten fold.


^^^Which is what I keep reminding myself over and over and over whenever I have a rough day/week/month like the one that is occurring for me currently as I realize I didn't save this episode properlly. Honestly, I am just overjoyed the majority of it did save. Tiny victories - and new (more specific and difficult) lessons learned.


luh you, Off to bed. BYEEEE.

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Feb 21, 2022
Day 372 || eat your damn vegetables
11:24

I've been vegetarian or vegan for the past 16 years so here are some of my go-to tips and tricks for increasing your plant intake and decreasing your consumption of meat. I would love to challenge you to do a meatless day every week or a meatless meal Monday or at least a mindful minute in which you search for more locally sourced products and research where your meat that you’re consuming actually comes from! It may surprise you.

If you are vegetarian maybe try vegan one day or one meal a week. 


Tag me in your favorite vegan and vegetarian recipes and I can start sharing my favorites in my newsletter if you’re interested in that, lemme know.


HAVE A GREAT DAY, SUNSHINE.

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Feb 20, 2022
Day 371 || booze snooze
7:46

CW: Been really reevaluating my relationship with alcohol lately.


Follow Samantha: https://www.empoweredspirituality.online/


If you have strategies that you use to set boundaries with yourself like “ill only spend $30, I’ll set intentions for every sip, I’ll switch to water after 2” whatever - let me know. Tag me @MYDBPodcast on IG or mydbpodcast@gmail.com 

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Feb 19, 2022
Day 370 || Cleaning Out My Closet
9:42

good morning sunshine.


This episode is Julie sharing a few thoughts about style, refreshing a space, and the energetic ties we hold to dust.


Talk to you tomorrow!

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Feb 18, 2022
Day 369 || Contagious Energy
9:08

We often let ourselves get swept up in other peoples problems as a way to avoid dealing with our own bullshit or sometimes just because it’s hard not to - like I said - energy is contagious as fuck and toxic energy is the most contagious of all. So we have to definitely be aware of that reality and get comfortable catching ourselves when we start sinking into the cycles that we don’t want to get into. 

This is why - I think - so many people harp on the importance of a healthy social group - because toxicity travels. It spreads. But so does positivity. When your friends are fired up about life and hyped about the day ahead - you’re far more likely to be psyched up too. If you have to spend every day picking your friends out of the slumps - and they don’t want to get out on their own - you’re more likely to join them in the slump than they are to escape it. 

You can absolutely bring other people up but they can bring you down twice as easily. So be conscious of your own place, your own energy, your own mindset, and how you’d like to experience a situation before you enter it so you can more effectively notice and catch whenever someone is dragging you into their mess. 

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Feb 17, 2022
Day 368 || Gimme a Minute
6:43

Thank y'all for understanding I needed a minute.


Sometimes all ya have to do is communicate you're having a problem and people may surprise you with a solution.


There really is a lesson in everything, huh?

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Feb 16, 2022
Day 367 || Good News || Prescription Nature
7:26

https://www.goodnewsnetwork.org/canada-doctors-can-prescribe-time-in-nature-with-free-admission-to-national-parks/



PaRx Canada now consists of over 1,000 physicians, nurses, and other medical professionals in B.C., Manitoba, Saskatchewan, and Ontario who can prescribe the annual Adult Parks Canada Discovery Pass from the Canadian parks authority.


A University of Saskatchewan student, speaking with CBC news, described the idea that nature should be looked at as the “fourth pillar” of health, alongside diet, exercise, and sleep.


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Feb 14, 2022
Day 366|| Hedonic Treadmill IV
11:11

https://www.healthline.com/health/hedonic-treadmill#bottom-line


The hedonic treadmill is a metaphor for the human tendency to pursue one pleasure after another. That’s because the surge of happiness that’s felt after a positive event is likely to return to a steady personal baseline over time.

In the same way, the negative feelings you experience after a traumatic event also tend to soften with time.

However, there’s good evidence to show that some kinds of happiness are more durable than others. Pleasure that comes from selfless acts, for example, tends to outlast physical pleasures.

Research also shows that you may be able to increase your long-term sense of well-being through mindfulness, personal growth, gratitude, and investing in relationships. Learning to savor simple pleasures as they happen may also help you hang onto happiness a little longer.

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Feb 13, 2022
Extended Episode: Heartbroken Anon with Naz Perez
38:26

Sign up for today's Heartbroken Anonymous Meeting and get to know Naz more here: https://www.heartbrokenanonymous.com/



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Feb 13, 2022
Day 365 || Our First Anniversary
11:11

HAPPY ANNIVERSARY MY LOVE! (how stinkin' amazing is it that the episode was somehow 11:11!? I almost cried. literally.)


Truly couldn't be more excited to have pushed through my initial plan for 66 days and commit to 6 full ass beautiful seasons together.


This episode is one of gratitude and genuine love for YOU for being the type of person in the world that the world needs right now - because if this show resonates with you, YOU ARE the magic. I am ridiculously excited to see where the next 365 days together leads us.


Reminders:


  1. nobody is mad at you. if you didn't do anything wrong, quit worrying. if they are mad they'll tell you and if they don't tell you that's on them.
  2. you're the creator of your world. you control the momentum created in your life. put your energy into the things you want to see grow.
  3. self love and self care are acts of rebellion and community care. keep saving the world by showing up for yourself first.
  4. i love you. i am proud of you. and i am unbelievable fucking grateful for you.


Happy one year anniversary!

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Feb 12, 2022
Day 364 || Hedonic Treadmill III
7:04
Feb 11, 2022
Day 363 || Hedonic Treadmill II
7:27
Feb 10, 2022
Day 362 || Hedonic Treadmill I
7:44

https://www.healthline.com/health/hedonic-treadmill#bottom-line


Medically reviewed by Timothy J. Legg, PhD, PsyD — Written by Rebecca Joy Stanborough, MFA: Rebecca’s article says: 

Psychologists say that when human beings experience something good — a long-awaited promotion, a new car, a winning lottery ticket, for instance — the surge of happiness that’s experienced is likely to return to a steady personal baseline over time.

It’s a phenomenon known as the “hedonic treadmill,” sometimes also referred to as hedonic adaptation.

Interestingly, the same principle applies to difficult events. Most of the time, when people experience a loss or setback, the feelings that accompany the negative event lessen in severity over time.

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Feb 09, 2022
Day 361 || What Iffirmations
6:43

@TIKTOKTRAUMADOC shared an amazing technique for battling our negative self talk that truly has made a huge difference in the way I speak to myself. She asks us to try WHAT IFFIRMATIONS instead of affirmations. Instead of saying: 

‘I deserve love.’ Ask yourself, ‘what if I deserve love?’ 

‘I’m beautiful.’ Try ‘What if I believed I was beautiful?’

‘I love my body.’ Try ‘What if I loved my body?‘

When we form our affirmations into questions - our minds open up to the possibilities behind whatever it’s asking. Hearing a question will trigger your brain’s neural pathway to instinctively elaborate in order to react to the question. Hearing a statement presented as fact can often make us want to get defensive, but hearing a question presented as a realistic possibility? That’s where the real magic happens. 

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Feb 08, 2022
Day 360 || January 2022 Good News
7:21

Good news source for this week: https://www.theskimm.com/news/10-good-news-moments-from-january-2022-5TvAkrstAJUyONg807dw8k 


Mj Rodriguez reaction: https://twitter.com/PopCrave/status/1480389921810444293?s=20 


Inspiring story: https://www.latimes.com/california/story/2021-12-24/conservationists-create-home-for-wildlife-north-of-l-a

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Feb 07, 2022
Day 359 || Taking Criticism III || processing
7:41

Learning how to take the note is not easy but it’s an important practice to master. The more you put yourself out there, and ask people for support the more you open yourself up to constructive criticism. Eventually, you may even seek it out as a way to level up because effectively applying constructive criticism can sometimes be the missing link between good and great work. Having someone else’s objective eyes on our process can be a great way to grow and level up, and shouldn’t be overlooked just because it can be hard to hear. 

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Feb 06, 2022
Day 358 || Taking Criticism II || receiving
7:45

How to handle constructive criticism without crumbling like a nature's own bar:

  • Breathe, stay calm, & just listen.
  • Imagine a protective bubble that allows you to listen objectively & feel safe (you are!)
  • Feel the feelings without reacting.
  • If needed: cool down, ask relevant & productive follow up questions, and take appropriate accountability without deflecting.
  • Reflect, apply any applicable notes, and be gentle with yourself in the process.
  • Get cathartic: release in a healthy way (journal, boxing class, therapy, vent session, etc.)
  • Nurture yourself extra hard for doing this work.


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Feb 05, 2022
Day 357 || Taking Criticism I || reasoning
7:44

Once you reframe the ideas around criticism, you can better hear out the words that are being communicated to you and you may just walk away with a new perspective.That said, even if you get good at knowing why something is happening, it can still be difficult to have to actually bone up and sit through the experience in real time. Tomorrow I will share a structured way to get through a personal critique and hopefully give you a few tips to make the process a little less painful and a bit more constructive. 

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Feb 04, 2022
Day 356 || Universe Game
7:31


Any time I feel particularly discouraged, hopeless, or lost and need a pick me up, I play a very fun call and response game with the universe to remind me that life can be fun and more malleable if we get intentional with ourselves and our thoughts. How to initiate a play date with the universe:


1. Choose something to visualize + manifest. 

2. Keep searching for that thing over the next week. 


That’s it. All you have to do is ask to see more _____ and you see get more ______. 

You’ll be shocked at how much you see whatever you chose. 




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Feb 03, 2022
Day 355 || How to Change Your Mind
7:28

Michael Pollan's How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence


"over time, we tend to optimize and conventionalize our responses to whatever life brings. Each of us develops our shorthand ways of slotting and processing everyday experiences and solving problems, and while this is no doubt adaptive—it helps us get the job done with a minimum of fuss—eventually it becomes rote. It dulls us. The muscles of attention atrophy. Habits are undeniably useful tools, relieving us of the need to run a complex mental operation every time we’re confronted with a new task or situation. Yet they also relieve us of the need to stay awake to the world: to attend, feel, think, and then act in a deliberate manner. (That is, from freedom rather than compulsion.) If you need to be reminded how completely mental habit blinds us to experience, just take a trip to an unfamiliar country. Suddenly you wake up! And the algorithms of everyday life all but start over, as if from scratch."

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Feb 02, 2022
Day 354 || Enjoy The Commercial Break
7:10

Commercial breaks are actually good for you. Take a pause once in a while to remind yourself you're actually really enjoying the regularly scheduled programming.

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Feb 01, 2022
Day 353 || Erika Rishko
7:28

https://www.goodmorningamerica.com/wellness/story/81-year-tiktok-influencer-fitness-inspiration-75036202


"I think my advice is fairly simple: Do not do anything extreme - there is no need to -- and start slowly," said Rischko. "Just eat healthy, but do not chastise yourself."

"And figure out what works for you," she added. "Find a sports activity that you enjoy because if you do not enjoy it you will not last, and if you are not as disciplined as I am, find a workout partner as it is not that easy to cancel on somebody." Rischko's final advice is to start being active now.

"I just wish I had started even earlier, before I turned 55," she said.

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Jan 31, 2022
Day 352 || Cosmic Vacation
6:38

Travel and vacationing is incredibly amazing for your brain and your emotional and mental well-being. And according to Forbes 63% of Americans say they go six months or longer without a vacation, with more than a quarter (28%) of respondents going a year or more between trips. So, if you’re one of these people who rarely take time off to vacation and can’t see how you could afford one, reframe your life to be one big ass vacation, instead. And maybe plan a real vacation for yourself to look forward to, too. It doesn’t have to be expensive. It can be a staycation, if you want. A 2014 study by Gilovich and colleagues found that people were happier when they were anticipating an experience more than a material purchase. So, save your money on stuff you don’t need but feel you may want, and spend it on experiences instead. 

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Jan 30, 2022
Day 351 || Ramble about Heartbreak
6:19

Learning what I want took a lot of trial and error. Learning how to communicate it properly took even more trial and error. Now I know what I want and I've surely narrowed the playing field but at least now I am only scouting people who could actually make the roster.

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Jan 29, 2022
Day 350 || Follow the Fear
6:44

I took what scared me and listened to why - I realized it scared me because it was important to me not because the act itself was scary and I followed that fear home. Since then, my relationships with myself, others, and my passions have changed. I want you to take the amazing advice of Jay Sukow and follow your own fear. 

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Jan 28, 2022
Day 349 || If It Makes You Happy
7:40

According to science, humans kind of suck at knowing what will genuinely make us happier in the long run. Society tells us what we really want is to find love and money and success, but in reality, we may already have all the things that we could ever want to be happy people, but were too busy trying to meet some arbitrary societal deadline to notice.

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Jan 27, 2022
Day 348 || Take the Note
7:21


Get comfortable being wrong. Get comfortable being criticized and called out. We practice getting comfortable with this by allowing ourselves to get vulnerable. Put yourself out there, open yourself up to feedback, and practice listening without getting defensive. 

You are a human being living a human experience which means you’re gonna fuck up sometimes. You’re gonna make mistakes. You’re gonna say the wrong thing. You’re gonna embarrass yourself sometimes. All of this is to be expected. Let it hit you, note it for future reference, and let it roll off your back so you can get up and face the next possible malfunction with full attention. 

Being corrected means you’re learning and growing. Learning and growing means lightyears ahead of those around you. Keep doing what you’re doing and take notes as necessary feedback instead of critique and watch how much the world expands around you.  

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Jan 26, 2022
Day 347 || Easy + Reset Buttons
6:52

From Glennon Doyle’s Untamed:


“Easy” buttons are the things that appear in front of us that we want to reach for because they temporarily take us out of our pain and stress. They do not work in the long run, because what they actually do is help us abandon ourselves. “Easy” buttons take us to fake heaven. Fake heaven always turns out to be hell. You know you’ve hit an “easy” button when, afterward, you feel more lost in the woods than you did before you hit it. It has taken me forty years to decide that when I feel bad, I want to do something that makes me feel better instead of worse.

I keep a handwritten poster in my office titled “Easy Buttons and Reset Buttons.”

On the left are all the things I do to abandon myself.

On the right are my reset buttons, the things I can do to make staying with myself a little more possible.”

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Jan 25, 2022
Day 346 || Good News for Social Justice
6:15

If you come across any good news or positive headlines, send 'em my way!


We’ve got a long way to go - especially with human rights, but remember, there are good people fighting the good fight and they would love to have you among their ranks. Make your voice heard. Social media isn’t just for stalking your ex anymore, with enough noise, we can change companies practices and political loyalties. We just have to be vocal about the changes we want to make and support t hose out there doing that shit for us. Fight the good fight or get behind those who are because progress is happening with or without us.

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Jan 24, 2022
Day 345 || Negative Mindset Shift
7:25

If you are struggling with negative thoughts, it’s normal. Our brains are programmed to think negatively. But just because it’s normal doesn’t mean it’s helpful. If you practice redirection long enough, you can shift your mindset completely which can literally improve your life, by changing nothing else.

If you start to notice yourself falling back into negative thinking patterns, pay attention to where they stem from. When does it start in the morning? What triggers these negative thoughts? As you begin to objectively analyze your negative thinking patterns, you can start noticing more quickly when it happens and can focus on redirection towards more positive or neutral frames of thought. 

We all are prone towards negative thinking. There is nothing wrong with it, but it’s not helpful or encouraging. And we already know how I feel about the power of encouragement. Life is hard enough - when we train our brains to see the bright side first, we can start to really shift our perception and responses to the world around us. 

Mentality and mindset is everything. When we take control of our mindset, we no longer get controlled by it. You have the power to change your worldview for the better - and it starts with noticing where it can improve. 

This doesn’t mean everything will be positive and joyful and sunshine and rainbows, but it does mean we can finally stop searching for rainclouds where there are none. 



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Jan 23, 2022
Day 344 || George Costanza
7:33

Saturday Scatterbrain: We’re in control of our own happiness. We have the power to control a lot of our environment. So, if you want the sheets untucked, get up and untuck them yourself. 

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Jan 22, 2022
Day 343 || You're the Prize
9:15


BE FEARLESS THIS FRIDAY:


When it comes to job interviews and the like, we all know how intimidating it can be. Whether you’re going on a date, having a performance review, auditioning, whatever… there are gonna be sometimes, that the idea of having to “perform” like this can shake your confidence, but I encourage you to remember… you are the prize. They are interviewing you because they need you. They want you to do well. And if it’s really meant to be, you will! As a person who has been on both sides of the interview and audition table, it is rarely personal reasons that don’t get you an opportunity. So don’t be afraid to dig in and ask questions for yourself too. Asking relevant questions can prove you are unafraid and are aware your own worth, and trust me… you are very worthy. You are valuable regardless of what is going on behind the scenes. Remember that. Stay confident in who you are. 

If you struggle to remember how it feels to stand in alignment with your confidence, think of someone you admire that always seems to embody confidence and channel them, instead. Ideally, we can get to a place that no matter who we’re with, what we’re doing, or how hangry or tired we feel, we can show up as our best and highest self. 

Stand like a boss, talk like a boss, and act like a boss, and nobody will doubt that you do indeed, own your shit. 

But as silly as this one may feel, if you’re anything like me - it will successfully get you out of your head and into your body and remind you of how fun and easy life can be if you just let your personality shine without overthinking it. 

Overthinking is the enemy of confidence. Stay present. Stay 

You’re a badass.  You got this.


You are the prize.

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Jan 21, 2022
Day 342 || Other Your Inner Voice
6:08

If you’re like most people, the voice inside your head is probably pretty incessant. It’s probably very critical and anxious.  

That voice is not you. If it was you, it wouldn’t need to share all of it’s wild ideas with you. You would know the message and have already made decisions, instead you engage in these dialogues or arguments with yourself because you’re not that voice. You know it’s wrong or mean or negative and you recognize it. The work you must do is continue to recognize it. Continue to notice when it’s chatting with you. Other the voice and name it, or address it with love - because in reality the voice is looking out for you in the only way it knows how. Which, yeah, we can agree this voice is not a great parent, but it does love us. So address this voice, ask it to sit down. Hear it out, and then thank it for its concern. Remind it you’re safe and that the advice it is sharing is not helpful or needed at the moment. 

Then you can move on with you leading the way, rather than this wildcard with random ideas and thoughts leading you through fear. Other it, welcome it, and recognize our thoughts and feelings are often valid but not always rooted in truth or reality. 



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Jan 20, 2022
Day 341 || Asking For Help
6:05

Next time you find yourself hesitating in asking for help, remember that it not only helps cut out a lot of confusion - it also invites others to connect with us on a real level and it creates deeper trust in your relationships.

You’re not just asking for help, you’re deepening a bond. You’re creating more trust. And you’re showing other people it’s okay to be human. We all need help sometimes, the better we get at communicating directly, the better our lives become in return. 

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Jan 19, 2022
Day 340 || Vision Board
5:32

ACTIONABLE TIP TUESDAY: It’s good to consider your goals, visions, and dreams once in a while. It’s even better to meditate on it through the process of creating a dream board. So next time you need to do a little creative introspection, consider creating a visual tool of all of the things that inspire you, that fire you up, that you want to see or do in your life, or that you’d like to focus more on. 

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Jan 18, 2022
Day 339 || Languish Mode
7:42

THE ARTICLE I USED: https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html


Languishing is not merely in our heads — it’s in our circumstances. You can’t heal a sick culture with personal bandages. We still live in a world that normalizes physical health challenges but stigmatizes mental health challenges. As we head into a new post-pandemic reality, it’s time to rethink our understanding of mental health and well-being. “Not depressed” doesn’t mean you’re not struggling. “Not burned out” doesn’t mean you’re fired up. By acknowledging that so many of us are languishing, we can start giving voice to quiet despair and lighting a path out of the void.



ADAM GRANT'S POD: https://podcasts.apple.com/us/podcast/id1346314086

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Jan 17, 2022
Day 338 || Adult Toy Box
7:39

This means we all need to consciously create room and space for play. I personally have a fun bin where I collect goodies and activities for play time that actually make ME excited and I really want to encourage you to create your own! 


OOOH YOU NASTY!


This can be bag, basket, box, bin, shelf, or drawer - where you will start a collection of all the things that make your inner child sing. Add toys, squirt guns, play doh, tops, games, crafts, coloring books, markers, magazines for collages, paint by numbers, puzzles, hot glue and sequins, mad-libs and whatever other fun shit that appeals to you and your inner child. Any time you find yourself having a good time, playing, and leaning into the fun, as a grown up - write it down. Save it for a future you to come back to and do again and again. Indulge your inner child. How did you stave off boredom when you were little? Let yourself explore, make messes, play and create.

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Jan 16, 2022
Day 337 || 2 drinks + 45 minutes + 1 reminder
7:06

A ramble about the power of preparing 2 waters (ideally in a fancy cup, a slice of lime with a lotta imagination), putting shit in your calendar immediately, and how giving yourself an extra 45 minutes in the mornings can change your life. 

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Jan 15, 2022
Day 336 || Challenge 'Em
7:36

As I get older, I continue to see in real time just how many people in “high places” are fumbling clumsily through their lives. So many grown ups in places of power with so much control - spend more of their time pretending to know what they are doing than they spend actually doing anything

The people who swear they hold the one and only key to existence and you can hear the secrets to life if you agree not not to question a damn thing and to promise to obey blindly and defeat all doubt, those kinds of people? Are not to be trusted. If someone tries to gain power, leverage, or conviction over you, but doesn’t encourage critical or analytical thinking, it’s usually not a great sign. 

Your voice is worthy of taking up space and your words are important. Challenge what needs to be challenged when you’re safe to do so. When the world is controlled by villains attempting to drown each other out with their loud ass voices, you never know who may be relieved by the sound of yours.

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Jan 14, 2022
Day 335 || Islands + Bridges
5:55

REDDIT thread, user widebrim said “Your island might be magnificent and filled with wonderful things but that's how everyone else views their island too. Make the effort to build bridges and walk across to other people's islands even though it might be uncomfortable and scary, your own island will always be there and you can always get back to it.” 

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Jan 13, 2022
Day 334 || Life Path
6:57

Human life is an undeniably complicated, ongoing process that we all are experiencing simultaneously but separately. As humans, we often share similar emotions and experiences, but because each of our perspectives, upbringings, surroundings, and ways of processing are so damned unique, we all have to tread forward on our own individual paths without much help from anyone else. Even though we’re all also trudging our own way through the intensely complicated path of human existence. The fact that each of us as humans are so similar, experiencing much of life so similarly, while simultaneously experiencing so much of life so fucking vastly different is the wildest thing on the planet to me. 


Life is and always will be a complicated process. This is why it takes a literal lifetime to move through it. Never forget that simply sharing your story, can make a huge difference on someone else’s. 

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Jan 12, 2022
Day 333 || Shake Out
7:57

A joyful movement technique that I am slowly beginning to really love is the shakeout method. If you ever feel the need to shake off bad vibes, a rough day, or a weird energy, this is the move. Shakeouts are also great for just giving yourself an energy boost or getting you out of your head when you’ve had a bit of thought chaos happening. 

I recognize that every body is different, so if I mention something that isn’t available to you, adapt or ignore it and follow only what feels appropriate to your body, mind, and space, today. 

If it’s comfortable and safe for you to do so, just spend the next few minutes literally shaking your body in any way that feels good to you. Do it in your chair, stand up if you can, whatever works and feels right and good in YOUR beautiful and unique body.  

Shimmy and jiggle your shit until the next part of you wants to shimmy and jiggle along with it. You can do this in silence, but it’s honestly far more fun and feels less strange with music - so I encourage you to find time to put on a song and literally vibrate. 

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Jan 11, 2022
Day 332 || Good News
6:53

Mondays can be a bit of a struggle for a lot of us, so I want to begin jumpstarting your Mondays with a bit of motivation. And, nothing motivates me more than a bit of good news to give me a sense of hope and progress. In today's episode - Julie highlights a lot of environmental wins that our world has made over the last few months!

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Jan 10, 2022
Day 331 || Celebrate Luxury
6:48

Are there things you are saving for a special occasion that deep down you know you will never actually use? Is it a fancy facial cream or a nice bottle of wine? Maybe it’s a pedicure you’re saving for the next vacation. If you’re the type of person who withholds luxuries and joyful acts from yourself, start to question why?


You deserve luxury. You deserve to feel celebrated. Celebrate yourself. Create tiny moments of luxury. Take the time. it's worth it.

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Jan 09, 2022
Day 330 || Bullshit Rules
8:14

There is no such thing as “falling behind”. We can only fall behind if we disregard ourselves. When we ignore own wisdom and learning, we betray ourselves, and that’s the closest thing I can think of to falling behind. Honestly, if society says you’re behind, but you’re doing better than you were five years ago (or five minutes ago), I think it's safe to say society is very wrong and should mind it’s own dang business. 


Sometimes societal rules keep us and those around us, safe. Other times, they're trash.

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Jan 08, 2022
Day 329 || Old Ass Success Stories
7:10

If an 80 year old will take his first ice skating class, you can google something you are passionate about to see where it takes you. 

Get inspired by the people out there doing it. Getting out of their comfort zones, and recognizing that it’s only too late if you tell yourself it’s too late. And like I said yesterday, it’s never too fucking late. 

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Jan 07, 2022
Day 328 || Too Late To Try
6:29

Because it’s never too late to be bad at things. It’s never too late to try and to mess up and to try again. It’s never too late to quit and start fresh in a new way. It’s never too late to try and say, never mind, hated that, glad I tried it. 

Until you take your last breath on this beautiful planet, it’s never too fucking late. 

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Jan 06, 2022
Day 327 || Pain Signals
6:26

Don’t ignore the shit that is bugging you. Anything painful, scary, or overwhelming, typically has something behind it that needs to be addressed. The more you build walls up around it, the more power you give that shit. Instead of building walls, build tables and invite whatever you fear or causes you pain to sit, ask plenty of good questions, get real, and see if anything changes.

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Jan 05, 2022
Day 326 || Some Dicks
6:32

Even if the people we love desperately choose never to try to level up, there’s no shame in the lessons learned on the level they remain at. Their lessons will be much different than yours - but it’s not really your business. So, you can hold people accountable for the choices they make that affect you by establishing a foundation of safety in yourself. And you can  sustain the boundaries you establish to keep you feeling safe, regardless of other’s decisions, and that puts the ball in their court. You deserve respect from the people you spend your time with - and it’s okay to let go of those who are struggling with that.  

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Jan 04, 2022
Day 325 || Defensive Driving
7:58

We're in this together, whether we like it or not.


We all must account for other’s potential miscalculations without losing sight of our own. We are first responsible for what happens inside our car, but we are equally responsible for what happens around and to it. And while we aren’t responsible for other people’s actions, we are responsible for how we react to them. Shit happens. Luckily, because we are all aware that shit happens, we can be on the look out so we can dodge that shit before it hits our windshields.

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Jan 03, 2022
Day 324 || Between Times
7:24


You can do pretty much any online activity, from bed. Research a topic you’re interested. Watch a ted talk or an online lecture while you color or do a craft. Meal plan with recipes and make a grocery list. Play games on a language learning app like duo lingo. Write a to do list. Budget and plan for tax season. 


 Low energy days are normal, and healthy for you. If you’re struggling to get back on track, that’s normal too. Start slow, gently, and realistically. And don’t force it. One day you’ll wake up with a normal burst of energy again and you’ll be grateful you weren’t so hard on the temporary down time. 


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Jan 02, 2022
Day 323 || Comfortable Discomfort
8:07

 I encourage you to lean into the often uncomfortable nature of being comfortable. Eventually comfortable will begin to feel comfortable in your body, once you prove it’s a safe place to sit. 

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Jan 01, 2022
Day 322 || New Year New Upgrades
8:24

As a gentle reminder, life is not about optimization. It won't matter who can make the most growth or gains or progress if we’re miserable throughout the entire process. Nobody looks back on their lives and wishes they had focused more on resolutions. 


And, ideally you will want to make healthier choices because you deserve to feel healthy. Ideally, you’ll want to move your body more because you deserve to feel stronger + less stressed. Ideally, you’ll want to create financial stability because you deserve financial stability. You won’t do this shit because you feel like you’re missing out or falling behind. You’ll do it because it feels good, and you deserve to feel good. 


There are appropriate, helpful, and healthy ways to accomplish any of your deepest foundational desires - but you have to get really intimate with them first. Then, take aim and upgrade your systems so you can get a little bit closer to those deep desires every day. The time is gonna pass either way, so you may as well be doing something worthwhile to YOU. 

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Dec 31, 2021
Day 321 || Resolutions II
6:55

Make appointments and meetings with yourself. Show up for yourself as you do for everyone else. Become your own personal trainer, your own lunch date, your own at home spa appointments. And show the fuck up. You deserve it!

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Dec 30, 2021
Day 320 || Resolutions
7:43

Ad free episodes (and exclusive merch and bonus content) now available! https://www.patreon.com/MYDBpodcast


The new year is approaching and if you are planning to make any resolutions, I want to remind you to be gentle and reasonable with them. If you choose to do no resolutions this year because its a fucking pandemic or just cuz you don’t fucking feel like it - that’s also valid and dope, but this is for those of us choosing to make a few changes and using the new year as as starting point. 

To make an effective resolution you must first take into account where you’ve been and how far you’ve come. Then you must, quite literally, show yourself some gratitude for surviving a pandemic and doing the shit you had to. And practice showing yourself grace and allowing a substantial amount of time to marinate on the feeling of everything you have shown up for in the past year and if it still feels like nothing, practice more grace. And know I am fucking proud of you. You should be too. 

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Dec 29, 2021
Day 319 || Love Yourself Like a Baby
7:18

I want every one of us to feel encouraged on a daily basis to get back in touch with that adorable baby who gave no fucks and just focused on the experience. The toddler that didn’t hide their belly and felt no shame if a booger happened or a fart came out in a public place. The kid that understood that laughing too loud felt good and didn’t worry about making themselves smaller or less or different only to make other people comfortable. 

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Dec 28, 2021
Day 317 || Mindfulness 8 - The Conclusion
7:04

Consciousness is a beautiful gift, and if we learn to hone it, it can really become our superpower. We can learn to better trust ourselves, understand our intuition, and become more fulfilled and honest and peaceful humans. You are your own best resource. Don't be afraid to tap into it.

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Dec 27, 2021
Day 316 || Mindfulness 7 - The Trial Run
6:10

Today, just practice coming back to your breath. As it is now. Coming back to your body, as it is now. Practice consciousness. If your mind starts to wander and get lost in the sauce of chaos… come back to the way your body and breath feels in that very moment. You always have you to return to. Stay grounded in that knowledge. 

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Dec 26, 2021
Day 315 || Mindfulness 6 - The Resistance
8:15

I encourage you to implement a few minutes of this mindfulness and meditation practice into your daily routines, as often as you can, so you can start to see the rewards and keep showing up for yourself. If it feels like work at first, that’s because it can be a bit of work, at first. We have to remember that meditation is an active form of brain training. We have been lead to believe it’s inactive. Sitting and doing nothing - but it’s actually an active process of choosing inactivity to increase awareness of your own thoughts and feelings to get more comfortable within your own body and mind so you can manage negative symptoms that naturally occur to our consciousness.  

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Dec 25, 2021
Day 314 || Mindfulness 5 - The Practice
8:58

This is a process and the practice is meant to enhance your life over time by improving your relationship with yourself. Don’t rush it. Don’t get frustrated. Some days will be harder than others. Don’t worry about doing well or doing bad, don’t cling to any expectations. And don’t start looking forward to some grand explosion of enlightenment. If you have brilliant thoughts, dope. Write em down, then go back to breathing. If you feel strong emotions, dope. Feel them and then go back to breathing. Simply breathe, sit, and relax into whatever the hell comes up for you. No matter what. Good or bad, weird or comfortable, calm or busy, It’s all human, which is the point of this practice. To simply embrace what it is to be human. 


Article cited in episode:  https://webspace.ship.edu/cgboer/meditation.html


A Guided Meditation on the Body, Space, and Awareness with Yongey Mingyur Rinpoch  https://www.youtube.com/watch?v=5GSeWdjyr1c

Guided Wim Hof Method Breathing https://www.youtube.com/watch?v=tybOi4hjZFQ 

Isha Kriya: A Guided Meditation For Health And Wellbeing | 15-Minutes  https://www.youtube.com/watch?v=EwQkfoKxRvo

REA EARTH: Self Love for Your Subconscious Mind https://www.youtube.com/watch?v=NVcur3OPNvg

Taming Your Wandering Mind – TEDxCoconutGrove https:// www.youtube.com/watch?v=Df2JBnql8lc&feature=youtu.be


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Dec 24, 2021
Day 313 || Mindfulness 4 - The Collective Effect
8:19

Almost 50 studies have been done further confirming the benefits of global meditation and its direct impact on everything in the world, according to results published in the Journal of Crime and Justice in 1981. 


We shouldn’t be meditating for the perks. But being aware of them doesn’t hurt. Clinging to the outcomes or the changes or the enlightenment will only hurt your practice in the long run - so go in with only the expectation to disconnect from the outside world and reconnect to yourself, which will in turn allow you to better connect to the collective without having to try so damned hard. Meditation is about being human and connecting to your own human-ness, for better or for worse. It’s about sitting with yourself, without expectation, and just being. Of course, as a result, it can absolutely become a way to tap into the energetic resources that live within you and share them with the world, but only by practicing the release of the need to do or be anything at all. 

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Dec 23, 2021
Day 312 || Mindfulness 3 - The Science
7:39

The Forbes Article: https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=76a285111465


Official, scientific studies, as well as my own anecdotal experiential evidence supports the fact that meditation helps balance emotions, and increases memory, focus, and productivity. Studies show an increase on creativity, reasoning skills, and standardized test scores. It is also proven to decrease depression, stress, and anxiety while improving your pain tolerance. It’s not a cure-all, of course, nothing is but it’s an amazing resource for helping manage symptoms and improve your relationship with yourself and others.  

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Dec 22, 2021
Day 311 || Mindfulness 2 - The Implications
6:00

So, although the history can be incredibly off-putting, it shouldn’t steer you away from the practice. Instead, it should empower you to embrace mindfulness with intentionality to honor those who came before us and made it possible for us to do so.In reality, we should all be practicing mindfulness but so we can better our lives, not optimize them. It’s meant to increase our awareness, not numb it. and we should be meditating so we can improve our relationships, not just with ourselves, but with the rest of humanity. 

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Dec 21, 2021
Day 310 || Mindfulness 1 - The Historical Context
7:13

Youtube channel of Yongey Mingyur Rinpoche:  https://www.youtube.com/user/MingyurRinpoche

The article I referenced: https://www.zerotothree.org/resources/3715-perspectives-defunding-mindfulness-while-we-sit-on-our-cushions-systemic-racism-runs-rampant 


I could spend a whole season talking about the value of establishing a conscious mindfulness and meditation practice. I’ll spare you the full season but for the next few days I am going to be doing a series on how to get started with a meditation practice, even if you’ve never considered doing it before. The history of mindfulness and meditation is incredibly important and often overlooked, so today we’re starting there because honoring roots is a critical piece in learning and respecting cultures without appropriating them. Plus, if we continue to choose to skip learning the real history of things, we will end up perpetuating negative cycles and losing sight of the meaning of these practices that are meant to do the opposite. So, today, I wanted to start with touching briefly on the history of meditation. 

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Dec 20, 2021
Day 309 || Get That Shit Done
5:59

It’s officially time to get that thing you have been putting off done. Once and for all, today is the day. This week is the week. You know exactly the thing I am talking about, too. That damned thing that you’ve been putting off, doesn’t need to wait any longer. 

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Dec 19, 2021
Day 308 || Unionize for the Collective
6:54

People have far less power when we act individually. Acting together as group is where real, substantial change is made. Unions are built on this reality. And while no union is perfect, they are the collective voice of the workers, which is incredibly important in a world determined to take advantage of individuals. Unions work to put power in the people to ensure the rights and wages are protected. 

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Dec 18, 2021
Day 307 || Pleasure Bait
5:51

Our thoughts, feelings, and even experiences are not always rooted in reality. More so, they are rooted in survival. The fact that we can often take a step back from a real, tangible, valid feeling and realize that we no longer feel the same affects of those feelings, proves they are real but not trustworthy advisors in our behaviors. 

Deception and distortion is built into the natural human mind for our survival. It’s our job to recognize that and change our relationship with suffering so we can not fall victim to creating more suffering than necessary just as a means of basic survival. 

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Dec 17, 2021
Day 306 || Synthetic Happiness
5:45

If we are truly stuck with a choice, our best hope for happiness is to simply lean in. Our brains have this miraculous power to make us feel happy, as long as we don’t focus on the what could’ve beens of life. True suffering comes less from making a “wrong" choice, and more from regretting making it. Regardless of what happens in life, our minds will typically work to synthesize happiness once again, which is in no way less valuable than the happiness we may come to expect from making what seemed to be a better choice. 

So, keep leaning in, don’t worry so damn much, and enjoy the choices you did make because they lead you here, now, which is a truly beautiful place to be. 

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Dec 16, 2021
Day 305 || Experience Simulator
7:27

Watch the Ted Talk here: The Surprising Science of Happiness by Dan Gilbert - https://www.youtube.com/watch?v=4q1dgn_C0AU


So, if we are stuck with things going one way or the other, we often overrate how much it will actually affect us, when in reality, being stuck with the less preferred choice not only will effect us less than we’d expect, we are pretty damned good at synthesizing happiness around our bad gets, anyway. This study shows that real suffering comes from the questioning of if we made the right choice, rather than the choice itself. The decision doesn’t really matter, but dwelling on that decision does. Proving, that overthinking can be our greatest enemy. 

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Dec 15, 2021
Day 304 || Cancelling Plans
8:03

Be honest and up front with your people. If you feel the need to rain check and can foresee that change happening ahead of time, let them know as soon as you figure it out. You don’t have to over-explain your reasonings, but respecting other people’s time means giving them substantial time to make more plans. 

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Dec 14, 2021
Day 303 || Remembering Names
7:08

I have often expressed how important it is to make others feel heard and seen, and that feeling we get when a stranger thinks you’re worthy of remembering your name immediately, is the most efficient way to make this happen. It’s hard to show someone you give a shit about them if you cant bother to remember their most basic identifier.

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Dec 13, 2021
Day 302 || Weaponized Mindfulness
7:13

Practicing mindfulness is to make your life better, not to make you a better employee. Ideally, we can get to a place where we can choose our well-being over the well-being of our employers.

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Dec 12, 2021
Day 301 || Bad Sh*t's Accessibility
7:34

If you want to get something done and cant stop getting distracted? Make it difficult to access your distractions. 

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Dec 11, 2021
Day 300 || Simplify + Consolidate
6:17

When you slow down consciously - you start to notice how much the world opens up. Oddly enough - when you intentionally choose less, you make room to experience more. 

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Dec 10, 2021
Day 299 || Habitual Identity
5:30

When we associate our decisions with a part of ourselves that we take pride in, we are less likely to question whether we should put in effort or not. It becomes the natural progression of events. If you care, you’ll be far more likely to put in effort. If you can create a way to care more - you can improve that effort dramatically without fighting yourself internally. 

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Dec 09, 2021
Day 298 || Culturally Speaking
6:59

We should be striving to treat individuals as individuals. All humans, regardless of race, age, gender identity, sexuality, religion, preferences, or personal choices should b e treated as humans. Of course, we can protect our boundaries by addressing different behaviors that may affect us personally, but every single living being deserves to be treated with the same level of respect - as long as they aren’t violating your boundaries. Individuals should be treated as individuals. 

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Dec 08, 2021
Day 297 || Schadenfreude
6:02

In my experience there are two types of thinking when it comes to suffering. There are people who think, “I experienced something terrible and I don’t want anyone else to ever experience something like that.” And there are people who think, “I experienced something terrible, and everyone else should have to, too.” Ideally, we’re all in the first camp. 

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Dec 07, 2021
Day 296 || Gradual Slow Progress
5:58

Unless something drastic happens, real change is hard to notice until consistent effort has been put in and enough time and has passed to show those results.

 If you see an old friend after 20 years, you will be far more likely to notice their signs of aging than if you saw them aging slowly and gradually every single day. Same with gaining or losing weight. You aren’t likely to notice a few pounds a year being added or lost on your body until you look back and realize you’ve gained or lost forty pounds without noticing the impact. 

Slow, gradual change is far less noticeable by the naked eye. You may feel like you blinked and everything changed, when in reality - it had been slowly and steadily changing for years and years. 

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Dec 06, 2021
Day 295 || Toxicity Attractors
6:18

Being open, honest and kind is a valuable asset in a closed off, dark, and often mean world. That said, being an honest, open, kind and vulnerable person can definitely put a target on your back when it comes to toxic people looking for prey. 


“Unspoken boundaries are invisible, and they often sound like “They should’ve known better” or “Common sense would say . . .” Common sense is based on our own life experiences, however, and it isn’t the same for everyone. That’s why it’s essential to communicate and not assume that people are aware of our expectations in relationships. We must inform others of our limits and take responsibility for upholding them.”


― Nedra Glover Tawwab, Set Boundaries, Find Peace: A Guide to Reclaiming Yourself

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Dec 05, 2021
Day 294 || Don't Sweat the Tree Sweater
7:05

When we put good out in the world, we get an automatic target on our backs on how we could be doing more, better, or differently, but in my opinion - that energy should be put towards the people doing active harm. Those people haven’t slowed down and they slide by unnoticed because we’re all fighting with each other on the details. Remember who’s team you’re on - and fight accordingly! 

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Dec 04, 2021
Day 293 || Magic Reflector
6:27

The reason that things resonate with you - is because of you. You see the magic in the world because you have the capacity for that magic. 

You are a mirror. The magic you see around you is the magic that lives within you. If you get inspired by my words or anything else you come across during the day - your history, perspective, interpretation, and big beautiful brain brought you here. Give yourself credit for seeing and BEING the magic.

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Dec 03, 2021
Day 292 || Gift Giving
6:41

Set boundaries with the holidays. Don't burn through your savings trying to impress everyone. Focus on experiences and practicality rather than the top of the line junk.


Your presence is present enough.

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Dec 02, 2021
Day 291 || Self Deprecation
5:49

Trade in your self deprecation for self aggrandizing and watch your confidence grow!

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Dec 01, 2021
Day 290 || Against the Grain
5:55

It’s not about fitting in with the crowd - it’s about doing the things that feel the best and create the best outcome as a result. There is nothing to be ashamed of if you’re the pioneer of an experience or a look or a choice. If it’s not actively putting anyone else in danger - you should be excited to stand out, you never know who may be watching that needed a bit of encouragement to stand with you. 

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Nov 30, 2021
Day 289 || F*ck Manners
6:05

Keeping yourself safe is the priority. And anger and resentment can be important feelings to have to signal if people are taking advantage of us. I encourage you to continue to hold people accountable as much as possible. Ideally, holding your boundaries firmly, without having to stoop to their level and feel disconnected from your authenticity. 

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Nov 29, 2021
Day 288 || Brutally Honest
5:52

The truth is brutal, but honesty doesn’t have to be. 

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Nov 28, 2021
Day 287 || Show Up
5:50

Showing up can mean a lot of different things to a lot of different people, and you will have agency over how you choose to show up - but to me, it’s important to pay attention to your people as individuals, and if you want to create a long lasting relationship that can withstand the test of time, you have to be willing to show up for them when you can. 

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Nov 27, 2021
Day 286 || Processing Time
6:40

Getting comfortable growing means getting comfortable being wrong. Your thoughts may feel like the truth, but they're not always rooted in reality. Often, in fact, they aren't. Practice questioning your own thoughts, without getting defensive. Take some time and space for your own wellbeing today.

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Nov 26, 2021
Day 285 || Giving Thanks + Honoring Truth
6:44

It's Thanksgiving in the US and instead of dreading the holiday altogether, I now look forward to the idea of having a specific day dedicated to gratitude and connection with family or friends over various starches and pie WHILE simultaneously having passionate conversations about important ideals. 


Donate to Native American Rights Fund: https://secure.narf.org/page/64457/donate/1


DECODED: A thanksgiving sketch - https://www.youtube.com/watch?v=uFfREh7G3ck 

Podcast: We Are Still Here- A Message of Unity for Thanksgiving https://rights.culturalsurvival.org/we-are-still-here-message-unity-thanksgiving 

A Native American view on Thanksgiving - https://www.huffpost.com/entry/with-thanksgiving-a-native-american-view_b_5a0cca9ee4b023a796fed3b4 

Toasted Sister's Podcast episode on Thanksgiving: https://toastedsisterpodcast.com/2020/11/23/e70-the-thanksgiving-episode/ 

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Nov 25, 2021
Day 284 || Fight with Love
5:39

When people misplace their anger onto you - it's not your responsibility to rectify it.

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Nov 24, 2021
Day 283 || Energetic Mirroring
5:42

People will typically match your energy. Your energy reflects your perceptions. This is why, if you work improve your perception, the reactions of others and your entire reality will follow.  

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Nov 23, 2021
Day 282 || Interpretive Realities
5:42

The things that resonate for you reflect your past, your experiences, your interpretations, and even more so, your attitude about all of that shit. This is why some people can go through hell and back and have the best mindset and focus on gratitude and love and other people can be insanely privileged and still miserable about everything. Neither one is wrong. Both experiences and feelings are valid. But again, I can tell you which way sounds preferable. 

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Nov 22, 2021
Day 281 || Intentional Muscles
5:41

When we put our attention and our full conscious minds behind the things we do, we give them more power than when we simply allow them to happen to us. 

It truly sounds like magic because it kind of is. The fact is, our visualizations are just as powerful as our physical experiences. Our imaginations can literally create the same neural pathways in our brain, which can impact our physical bodies and surroundings as a result.

This is why the power of positive thinking is so crucial. We truly do bring energy to everything we do, whether we know it or not, so the more conscious and intentional we can be with that energy, the better our reality will become as a result. 

Attitude really does shape everything, why not shape it the way you want?

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Nov 21, 2021
Day 280 || Show Up + Practice Mindfully
5:55

Practice never goes bad. It’s not something that expires when you don’t use it. You can build on that information later. Hone the skill over time when it feels right for you - but recognize that consistent hard work shows results the fastest. 20 minutes of mindful practice will outweigh 2 hours of bullshit practice any day. So be mindful - be all in - and commit what you can when you can where you can. 

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Nov 20, 2021
Day 279 || Curating Your Embodiment Playlist
5:53

 Learning to love yourself means showing up day after day with compassion, curiosity, and reverence for the person you are in this very moment. It means being kind and patient with yourself as you learn this process but it also means you may benefit from taking some notes.

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Nov 19, 2021
Day 278 || Energetic Declutter
6:09

Decluttering can feel very empowering and lighten some of the energetic ties you naturally create when residing in a space. It’s hard to feel free when you’re bogged down with shit around you, so let yourself feel a bit of freedom that comes with the occasional deep clean and purge. 

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Nov 18, 2021
Day 277 || Emotional Oil Change
6:20

When you do this intentional releasing, I want you to focus on getting the shit out. When you change the oil in your car, you have to drain out the old shit for it to run properly in the future and that draining part is the most time consuming and expensive part of the process. Refilling the shit with the good stuff is very fast and fairly simple. The wait and the disposal of the old, heavy shit is where the labor comes in. But if you have the proper tools and expectations, it’s easier to do so. So let yourself lean in to the draining portion, even though it kinda sucks and recognize that you are going to feel better afterwards. 

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Nov 17, 2021
Day 276 || Rinse Off the Funk
6:49

Water is insanely cleansing, effective, and a powerful energy resource and it’s not to be underestimated in our own personal healing and wellbeing. There is a reason health professionals and therapists alike are always advocating for your hydration. Drink your damn water, wash your damn face, and remember that you’re a powerful mother fucker made of powerful stuff! 

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Nov 16, 2021
Day 275 || Repressed Anger
6:53

Aggression is a human emotion. You are allowed to feel aggressive. Anger is a human emotion. You are allowed to feel angry. Sadness, frustration, embarrassment, fear are all human emotions. You are allowed to feel all of them. The problem is, when we blindly react to those feelings out of fear they will last forever, or instinct, or whatever. I have said many times before that we are are responsible for the way we react to things - but I think it takes a very emotionally conscious and intelligent person to be able to feel these more quote unquote “ugly” feelings in a way that we don’t feel the need to outwardly react to. 

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Nov 15, 2021
Day 274 || Movement Mindset
7:00

If we create positive associations with movement - we will struggle less with guilt and that feeling of obligation. Build positive mindsets around movemetn. It’s not a punishment, it’s a form of self care, nourishment, and grounding. It’s a free way to connect with yourself in a way that can genuinely improve your longevity and day to day mental and physical health. It doesn’t have to be intense, you don’t always have to go so hard, as long as you’re doing something to show your body you care for it as much as it cares for you, don’t worry about the rest. Start small, don’t pressure yourself if you don’t want to, and remember that a little is better than nothing - as long as it feels good to you. 

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Nov 14, 2021
Day 273 || Stop Planning For Them
6:05

The only thing you can plan for is your behaviors, choices, and reactions. Stop writing the story for everyone's reactions to your choices and just lean in with honesty and kindness.


Worrying won't change the outcome.

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Nov 13, 2021
Day 272 || Negative Reviews
6:10

I found myself focusing on the negative opinions of others. Opinions I had no control over. So when I caught myself and refocused on the positive comments of the supportive people that really mattered, that's when I was able to escape the negative thought patterns that took my ass in.

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Nov 12, 2021
Day 271 || Control List
5:54

I generally say steer clear of obsessing over problems and people. The only thing you should obsess over is your own wellbeing. Feel free to get caught up in a new hobby or joy, but when day in and day out your thinking is always coming back to the things that aren’t within your control - like ‘why didn’t she text me back?’ Or ‘what if I never make as much money as them’ you’ll miss out on a lot of time and energy that you could have been worrying about yourself or other things that are actually within your control and have the potential to solve the problems you’re hell bent on rehearsing in the first place. 

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Nov 11, 2021
Day 270 || Avoidance Gives Power
5:50

When we build a barrier to protect us from feeling hard feelings, they become more challenging to approach in general. So, as a result, we end up completely avoiding things that could potentially trigger that fear and then before we know it, we miss out on an entire life because we didn’t make room for discomfort. 

Before we realize what we have done - instead of avoiding the fear, we have completely centered that fear as the main character in our story. 

We have made every choice in our life around avoiding the fear instead of simply facing it. We made it the star of the show instead of just another commercial break. 

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Nov 10, 2021
Day 269 || Positive Noise
5:47

Think about when you do get distracted - throughout the day - even if it’s good thoughts or positive distractions, it can easily interrupt our flow. 

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Nov 09, 2021
Day 268 || Differences Aren't Attacks
5:51

Genuinely though - there are perks to many lifestyles you would hate to have - and cons to many lifestyles you would love to have. Focus less on what you’re missing out on - and focus in on what you actually have. And if there is something you’re genuinely feeling like you’re missing out on - go after that thing! And if it’s meant to be - it’ll happen for you. 

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Nov 08, 2021
Day 267 || Language = Mindset
6:23

Change your language to improve your mindset. 

YOU are not fat. You have fat. YOU are not depressed. You have depression. YOU are not insecure. You feel insecure. 

You are far more than the identities you have created for yourself. And you need to change your language to reflect that. 

Shift your mindset through shifting your language. 

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Nov 07, 2021
Day 266 || The Smiley Face Sign
6:19

We don’t outgrow our desire for feeling seen and validated. We simply get less of that external validation because we have seemingly learned our lessons already - but that doesn’t mean we don’t all have growth to be made and behaviors to be improved upon. So why do we suddenly think when we’re a certain age - we no longer respond to positive cues?

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Nov 06, 2021
Day 265 || High Five Yourself
5:51

Encouragement, like motivation, is something that needs refreshing daily. It’s not to be dismissed as something that only kids and sports teams benefit from. We all do better with positive reinforcement, I promise. Start offering it to yourself and see how quickly things shift. 

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Nov 05, 2021
Day 264 || Season 4 Finale
5:52

Human connection is so important - this is why we like to meet up with friends for drinks or family for dinners - so don’t skimp out on connecting with yourself, too. 

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Nov 04, 2021
Day 263 || All or Nothing
5:35

 A lot of us live in an all or nothing mentality all of the time. We see things in black and white despite our conscious awareness of the fact that most of the world is gray. Each fresh breath is an opportunity to begin again. Every time you start to feel hopeless, remind yourself it’s only hopeless when you stop holding onto hope - then grab onto that hope and make it happen. Don’t guilt yourself when you fall off track, because getting off track is normal and healthy. But don’t avoid getting back on just because you needed a moment to yourself.  

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Nov 03, 2021
Day 262 || Receiving Mode
5:35

If you’re the giving type, it probably means you struggle with receiving. I encourage you to take a step back form your identity as the generous friend for a while and allow yourself to accept things as they present themselves. Be it compliments, help, or physical gifts - you are deserving and worthy of these things. 

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Nov 02, 2021
Day 261 || Gettin' Real
5:35

Be realistic with your expectations, be realistic when you set plans, be realistic when you do literally everything in order to save yourself a lifetime of drama in the future.  Getting real with yourself takes time and practice and trial and error. Don’t be afraid to try things a few times before admitting it’s not for you at this particular time in your life. And watch how much energy, time, and life frees up for you. 

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Nov 01, 2021
Day 260 || Make it Make Sense
5:51

Sometimes, in the moment, we aren’t able see the bigger picture. We don’t understand why we’re met with resistance or bad luck or rejection - and years later, if we’re lucky, when we find out that it was actually a good thing all along, we will thank the people who rejected us because if not for that no, we may never have made it to where we are today. 

Sometimes we have to trust that the universe has our back just like we have the backs of our loved ones. Sometimes we have to trust that even though we don’t understand why the fuck this shit is happening to us - it’s in our best interest in the long run. 

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Oct 31, 2021
Day 259 || Reteaching Joy
5:33

Take the leash off for a while. Play. Make messes. Get loud and don’t be afraid to look silly or stupid while doing so.  

Follow the fun without fear. You are wiser and more in control now, so you can safely do so in a way that feels good. Don’t forget to throw caution to the wind every once in a while in search of your inner desire to feel joy in it’s rawest form. 

Channel the inner child that wasn’t yet afraid of everything before they were taught to be terrified of joy itself. That kid wants to come out and play without fear of being reprimanded - and only you can remind them it’s safe to do so. 

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Oct 30, 2021
Day 258 || Reparent Yourself
5:51

When you embody your own best parent, you become someone who knows what is best for you, wants what is best for you, does what is best for you, and helps you prepare for what is best for you. We all need that in our lives, and even the luckiest of us can’t rely on our parents for everything forever. We all have to get comfortable making the decisions for ourselves that best serves us in our best interest rather than what feels the best now - and that is what reparenting should do. 

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Oct 29, 2021
Day 257 || Flow Downstream
5:51

When I say float downstream, this is not a mindless or passive task. This is simply being mindful with the way your life is moving, making small choices to make it easier, and not resisting the path but rerouting it when you need to. 

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Oct 28, 2021
Day 256 || Toxicity
5:51

If you don’t choose to uproot your own toxicity once in a while you will get sick. You will keep that toxicity inside which means it will eat you alive. Even if you don’t know it’s growing. Because if you ignore how bad your behavior can make you feel. And make others feel. You will never want to fix that behavior and it will continue to make you and others feel bad. Be willing to uproot your toxicity so you can become less toxic. Don’t be afraid of the fact that you have made mistakes that you have regrets and that you have done incorrectly by others in the past but make sure you are rectifying that shit in the future by addressing that shit now. 

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Oct 27, 2021
Day 255 || Ignorance is Judgemental
5:12

We’ve all made snap judgments and it takes a long time to unlearn a lifetime of habit - especially one as natural as this - but trust me when I say, your preconceived notions about people are typically incorrect, and it may be a good idea to avoid making those judgments altogether. We all cast judgements without knowing any better, but it’s our responsibility to learn so we can know better, and when we know better we do better. When we do better, the world gets better. When the world gets better, everyone wins. 

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Oct 26, 2021
Day 254 || Clarity is Key
5:07

Genuine connection only comes from our ability to fully connect with our own desires and needs. We do this by getting clear before trying to communicate with others and then getting clear on how we choose to communicate with others. I have said this many times before: The temporary discomfort of openly communicating will save years of discomfort in the future. So be brave, be vulnerable, and be honest. If everything falls apart because of it, that shit wasn’t stable to begin with. 

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Oct 25, 2021
Day 253 || Intellectually Avoidant
5:51

You are a person, not a test subject. Life is a journey not some race to enlightenment. You are welcome to just be. Stop using intellectualism to avoid feeling your feelings. Stop overanalyzing to avoid your emotions. And have the grace to do the same for your loved ones. 

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Oct 24, 2021
Day 252 || Support Can Be Uncomfortable
5:51

My parents made a lot of rules that didn’t feel like support at the time, that I absolutely consider supportive now. Support from my bra is uncomfortable but essential in some situations. Support looks and feels differently at different times - and that can be the angle you take with the people you love too. 

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Oct 23, 2021
Day 251 || Odd Person on the Sidewalk
5:51

The amount of attention you’re receiving or not receiving is not a reflection of your character. Life is a dance. We are moving all over the place and going around and around but not actually going anywhere notable in distance, because the where we start and where we end is not the point of dancing. The point of dancing is in the art itself. Sometimes we will lead and sometimes we will follow, but the dance is meant to be enjoyed and nothing else. 

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Oct 22, 2021
Day 250 || Dream Job(s)
5:51

If you have an idea for what you would you like to achieve in the future, take steps towards that. But if you aren’t sure - try everything until you figure out what you don’t want, then go from there. 

Don’t let anyone rush you. You’ve got the rest of your life to figure it out. Until then, find something that best works for you right now, where you are today. Not where you’d like to be in five years. 

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Oct 21, 2021
Day 249 || Life Motto
5:50

Focus in on what your life means to you, allow that meaning to change with you over time, and never allow anyone else’s interpretation of that meaning affect you. It’s really not your business how they interpret it. Plus, your interpretation is probably going to change at some point anyway. So what difference does it make? You don’t need to understand the ins and outs to enjoy the ride. 

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Oct 20, 2021
Day 248 || Outgrow Yourself
5:50

I realize now, if you’re doing it right, life is just a series of outgrowing yourself. Those choices, behaviors, routines, friends, experiences, and priorities that you used to make time for, out of necessity or desire or fear or boredom, at some point, just don’t appeal to you anymore. And you should be so fucking happy for that. 

When you begin to outgrow yourself, whether consciously or not, you will naturally outgrow some of the people around you. There will be people who don’t understand why you’ve changed, or don’t want you to change, or want you to stay right where you are, or simply don’t relate to you after your change. This is a natural thing. It doesn’t mean you can’t still love or care or hold space for that person or that time in your life, it means you must hold space for the person you were and the person you’re becoming. 

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Oct 19, 2021
Day 247 || Past Self Mosaic
5:50

The world hardened me through experiences, and time and time again I would work to soften myself back up. Eventually, I established a ratio of softness and armor, of love and fear, of precaution and fearlessness. It’s not always foolproof. 

I am a mosaic of my past selves, and you are too. What does your mosaic look like?

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Oct 18, 2021
Day 246 || Natural Beauty
4:35

I am starting to believe they want us all to turn into robots. Last time I checked robots we’re free of cellulite, body hair, farts, and emotions. But robots also don’t get to experience. They don’t get to create. They don’t get to love, or to feel, or to feel peace in a body that they’ve been taught to hate. 

Being a human being is fucking beautiful. What we have been taught as imperfections - are quite literally the most natural things in the world. Even if you have the only human body that has experienced it, that makes it a human trait. You humanize your own qualities by simply being human. 

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Oct 17, 2021
Day 245 || Beliefs Become Reality
6:02

 A repeated thought becomes a belief. A belief becomes a feeling. Those feelings and beliefs create your reality.  The insecurities that we have about ourselves become a self fulfilling prophecy as they do end up working against us to validate your truth. 

When you notice people treating you in a way and you feel hesitant or want to justify their behavior or whatever it may be stopping yourself and saying actually what if they do care what if I am worthy of love what if what if in a positive way instead of allowing your negative subconscious beliefs to hurt you continuously. 

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Oct 16, 2021
Day 244 || Over Sharer
6:22

It’s good to be aware of when we’re talking just to talk or if we’re talking out of a place of insecurity or if we’re talking because we really believe it will foster a sense of connection. None of those reasons are inherently bad but we also need to recognize that we really don’t have to work so hard. Sometimes a simple no thank you is plenty of explanation. Sometimes a deep dive into your why isn’t warranted, expected, or appreciated. You are allowed to be a mystery to people without having to worry about how they interpret that mystery. 

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Oct 15, 2021
Day 243 || Ask More Questions
5:53

Unfortunately, we can’t have everyone we love be with us all the time forever, but we can ensure their legacies live on through our preservation of their memories. 


Ask questions, study the people you love, and let yourself enjoy the time you do have, with them. I doubt you will regret knowing too much about someone you love, so don’t be afraid to ask. You never know what magic you may uncover! 

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Oct 14, 2021
Day 242 || Closure Part II
5:53

I really don’t think there is such thing as closure unless you’re actually ready to close the door yourself. And some doors may never close fully, and thats okay too. Just make sure you’re not reopening them for selfish reasons when you do. 

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Oct 13, 2021
Day 241 || Closure
6:52

Closure does not really exist, at least how we’ve been taught. It’s more of an internal process than an external one. 

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Oct 12, 2021
Day 240 || Rest Days Part II
6:39

A lot of us are working very hard on our lives, on ourselves, and on our development. We don’t even realize how quickly we are growing and changing because from our perspective, it may seem slow and tedious. Growing pains are no joke and if you don’t allow yourself time to adjust to these changes, your body may insist upon it. 

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Oct 11, 2021
Day 239 || Rest Days
6:39

I encourage you to try to respect the fact that our bodies know what is best sometimes better than we do. Because I personally know that my inability to slow down by my own volition makes it difficult for me to respect my body when it is requesting a break, kindly. So on the days it feels like it is forcing me to stay in bed - instead of getting depressed and down on myself and having a pity party for not being able to function like everybody else - I listen.

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Oct 10, 2021
Day 238 || Comments are Forever
6:39

We cant control anyone else - thank god - but we can have an impact. Wouldn’t you rather impact people to believe in the things they enjoy rather than to feel shame around them? Let people be weirdos - and embrace that shit. 

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Oct 09, 2021
Day 237 || Good Taste Bad Art
5:18

Objectively speaking, you’re an artist if you make art. even if it’s not up to your standards. If you paint, you are a painter, objectively, regardless of if the painting is bad. I am sure we have all been to museums with famous pieces that not only didn’t move us, but they kinda sucked. But would you not call Jackson Pollack an artist just because he got famous for a simple style of throwing paint onto a canvas? If you don’t know Jackson Pollack - he got super famous for the splatter type paintings, which is reenacted in many preschool classrooms because of it’s simplicity. But if you look back, he was an incredibly talented painter prior to bringing that style to the forefront. If you only see that splatter, today, on a backdrop of detailed paintings, you may misunderstand the work on the backend that he put in to get there. 

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Oct 08, 2021
Day 236 || Helper's High
5:15

The perk of being selfless, is it’s never fully selfless. You will feel good, the more you do good and the more you see good. And the more we feel the immediate rewards of doing and seeing good, the more likely we are to do and be good in the future. Keep promoting by simply doing, and reap the benefits of the dopamine hits that come from such kind gestures. 

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Oct 07, 2021
Day 235 || Bucket List Challenge
5:51

If you’re feeling stagnant or bored and don’t know what to do to get out of your rut - and want an activity to feel less directionless? Try writing down all of the things you’ve ever wanted to accomplish on flashcards or popsicle sticks or slips of paper or in the randomizer app. Then, when you’re feeling a bit restless, you can pull one of the things and focus your attention towards that accomplishment for the next few days. 

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Oct 06, 2021
Day 234 || Regret is a Good Thing
5:03

You can’t change the past - but you can learn from it. Don’t be afraid to sit in your regret for a moment, as long as you’re comfortable recognizing it as a signal of strength, too. You wouldn’t be the person you are today, unless you were bold enough to make the mistakes you made yesterday. Keep being brave enough to make mistakes and feel the regret you need to feel to know you’re becoming a better person every single day.  It takes a brave person to admit when they fuck up. We all fuck up. Don’t be ashamed of the fuck ups of the past - be proud of the improvements of your present.  

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Oct 05, 2021
Day 233 || Cancel Culture
6:26

Growing and living life means you will sometimes make mistakes or bad choices. Making mistakes means you will sometimes have to deal with natural consequences of those mistakes choices. But when we are afraid of being PUNISHED on top of these consequences, we’re less likely to try anything new. 

When you focus on retribution - you’ll become inherently fearful of retribution. Instead, realize some people will never learn from the consequences of their actions, but punishing them for that is likely punishing yourself in the long run. 


Cancel culture isn’t the problem. It’s people doing repeatedly doing shit they should be cancelled for and then not having to suffer the natural consequences for those choices. 


We should never be afraid of the natural consequences because that’s how we learn not to keep sticking the fork in the toaster. Be brave enough to make mistakes AND be brave enough to be held accountable. 

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Oct 04, 2021
Day 232 || Emotional Expectations
6:39

Regardless of where you’re at shouldn’t be any extra shame when dealing with your emotional process. It’s hard enough as is and society really did us all dirty with this shit. So grieve. Be angry about it. And remember that anger and sadness (when released appropriately) are both healthy emotional reactions to fear. And the biggest threat to fear is love. So welcome any unwanted emotions with love and remember - you’re a human who is not only allowed but encouraged to feel the full spectrum of emotions - no matter what anyone has ever told you in the past. 

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Sep 26, 2021
Day 231 || Who Am I?
5:01

Are you a person who acts mostly out of fear or acts mostly out of love? Do you show up to your day to day tasks because you feel like you have to and are afraid of the repercussions if you didn’t - or are you someone who shows up to your life because of love for yourself? 

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Sep 25, 2021
Day 230 || Unfamiliar Discomfort
6:10

Familiar will typically always be more comfortable than the unfamiliar. Even if that familiar is fairly unhealthy. Many people are miserable and comfortable. Many people can find comfort in sadness. There is no shame in it, because often, we’re so used to the sadness, anger, or shame that we don’t even realize there is another way. 

Push yourself to be uncomfortable when it means you may find more peace or joy in the future. Allow yourself to find comfort and ease in the good, and not just the familiar. 

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Sep 24, 2021
Day 229 || Burning Bridges
5:59

You’re allowed to take breaks - even from your partners - to reassess, come back, and refocus on what you need, expect, and desire in a relationship - and you can do so without burning bridges. IF you wait too long to address something, it can infect itself and cause bigger problems in the future. Why amputate if you could’ve just cleaned the scrape properly as soon as you noticed it? 

Try not to burn bridges that don’t need to be burnt. Communicate openly, with consideration for the other person’s feelings, and allow yourself to be vulnerable. Taking a break may feel hard - but it’s less hard than burning bridges you may want to walk along in the future. 

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Sep 23, 2021
Day 228 || Nuance is Complicated
5:36

I talk about the importance of recognizing nuance in everything all the time - but we still often fall back into black and white, all or nothing thinking patterns that can cause us more harm than good. 

Let yourself be intuitive and make decisions from a place that feels good instead of afraid. 

It can and often will be both. You will have reasons to stay and reasons to go. You will have reasons to quit and reasons to try. You’ll have reasons to start and reasons to procrastinate further. You’ll have people who love you break your heart and you’ll both forgive them and fall into rage fits in the shower over the audacity of their behavior towards you who did nothing but love them. 

This is why change is hard. It’s why it feels nearly impossible to cut people off completely because normally people aren’t 100% bad - and often we’re able to hold on

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Sep 22, 2021
Day 227 || Underutilizing Tools
5:11

I think we get inundated with the knowledge that information, tools, and assistance is limitless - and we don’t often know where to begin. Start with something that feels realistic to your now. What tool can you integrate into your routine today that will help you tomorrow. 

Remember that new habits and routines take lots of time to get used to - and feel good doing consistently - but you’re allowed to change and drop and fix and simplify and complicate whatever the fuck you want anytime you want. 

You’re in charge of your life - but don’t forget there are plenty of people who think just like you - who have created tools that may help make your day to day living a bit easier. 

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Sep 21, 2021
Day 226 || Enjoy the Process
5:11

It’s about doing what works for you - at a pace that feels good for you. It’s about finding your path to success in whatever that means to you. And since this is a new path for you - and you’re a unique individual - there is no right or wrong way through a forest - You just have to start clearing a path that makes sense to you. 

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Sep 20, 2021
Day 225 || Be About the Action
5:11

Get in the Practice of making and keeping promises to yourself that make your life better in the long run - and not just the now. 

 Start by setting an intention for the week. You may want to think about a goal you’ve had for a long time - or something you struggle with committing to - or maybe something more specific like writing a screenplay or something big like starting college or a mindful intention like getting healthy. Whatever it is, once you’ve chosen your overarching goal - You will want to break up that task into bite sized, realistic, manageable pieces.  

By setting a reasonable daily goal to get you towards that intention and continuing to keep promises to yourself, your confidence in yourself and the project itself will increase. 

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Sep 19, 2021
Day 224 || Are They Accountable?
5:11

It’s important to allow yourself criticism but it's also just as important to expect other adults to bear constructive, fair, and essential criticism too. If they get defensive and angry - that isn’t necessarily a safe place for growth. If we all want to achieve better - we have to get comfortable taking, offering, and accepting that none of us are perfect. 

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Sep 18, 2021
Day 223 || Looming To Do's
5:00

There is nothing better than getting a lurking task off of your to do list - especially if it’s been nagging you for more than a few weeks. Get out of your comfort zone - knock the shit out - then reward yourself for being such a bad ass. 

Instead of dreading that to do list every time you rewrite it and add the same old bullshit to the end of it, try breaking it up into manageable baby steps. Dedicate 10 minutes of intentional thought to the task every day for a few days and see if that helps build momentum around it. There are always ways to make things more enjoyable, by including someone’s company, adding music or entertainment options to the mix, or watching someone else on YouTube do it first. 

If you worry too much about the outcome or even the implications of what you have to do to get there - you may get overwhelmed - so instead, focus on the first step and take it. What MUST you do next to get started on the task - then do that. 

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Sep 17, 2021
Day 222 || Plannin + Stressin
6:09

Stop stressing and procrastinating because "it’s not going to be perfect” and make the process of planning it enjoyable - which will feel better than perfect could. Also, let’s not forget tastes change and the shit you’re obsessed with now may drive you up the wall in ten years. None of that specific shit really matters unless it’s genuinely sentimental to you.  

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Sep 16, 2021
Day 221 || Walking Miracle
4:46

Cars are a literal miracle we have become so used to - we forget how amazing it is. Think about the fuel itself. Gasoline is combustible, dangerous, and potentially deadly if not used properly. But if you harness that incredibly powerful resource, you can make cars drive across the country and literal airplanes fly into the sky. 

Our emotions are the same way. Both big emotions and jet fuel, can both cause immense destruction if they’re not controlled, or, on the contrary if you focus a more tactful release can create beautiful movement, expansion, and experience. 

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Sep 15, 2021
Day 220 || Prioritize Feeling Good
5:07

Feeling Good should be the focus of your day to day. This does not mean to only do the things that feel good in the moment - what it means is to actively decide to change the way you feel about the shit you have to do. It takes time and practice. Commit.

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Sep 14, 2021
Day 219 || Invite Them into the Kitchen
4:41

Your friends and loved ones often won’t feel comfortable inviting themselves into parts of your life because it’s yours and they don’t understand a thing about it. And, honestly, if that’s how you want to keep it, great. But if you feel like you’ve been lacking a sense of connection, don’t be afraid to occasionally allow the people you trust to join you where are you are you are your most comfortable and thriving! 

There’s something really magical about seeing people in their element. It can be incredibly inspiring of you to share your light with others and that means shining on your own, sometimes too. 

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Sep 13, 2021
Day 218 || Optimizing Overload
4:43

 Like anything, optimizing your space can be a slippery slope - and you may feel like it’s never perfect and can always be better. To you, I say relax. Fix what matters but recognize there is never a perfect solution to anything - and it’s about feeling your best. Stressing over what makes it the best is not feeling your best. Take a step back, ask yourself it’s working well enough for the time being, and move on. 

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Sep 12, 2021
Day 217 || Optimize Your Space
4:39

Optimizing your space takes time, self awareness, and it means getting comfortable rearranging as often as you need to to ensure that your space continues working for you as you grow and change. 

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Sep 11, 2021
Day 216 || Dopamine Hunter
5:00

The more you consciously DECIDE to feel excited about your healthier choices, the more your brain associates these healthy things with dopamine too. This is how people get addicted to working out and eating right. It starts with small, consistent changes, which we all know and hear about regularly but to me, the most important piece comes from the intentional choice of good feelings surrounding those healthy routines. 

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Sep 10, 2021
Day 215 || Honing in on a Purpose
6:41

Jumping around searching desperately for a purpose is a lot more difficult than honing one based on the shit you’ve already got going for you - but that’s not to say, your next favorite thing isn’t right around the corner. Don’t be afraid to try out the new shit and rehash the old shit. 

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Sep 09, 2021
Day 214 || Big Spender
5:43

Be conscious of your purchases because it is too often, too simple for us to go full Ariana grande and “I want it I bought it” ourselves into the cumbersome nightmare of amazon boxes and useless shit that didn’t actually feel good when you got it, had to unload it, or when you finally decided to get rid of it six years later and realized the tags were still on it.

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Sep 08, 2021
Day 213 || Chaotic Spending
6:17

If you’re like me and you struggle to limit your spending in any capacity - next time you want to buy something new, ask yourself this: Can I afford this? And Do I need this?

If the answer is yes to both -great. Buy it! No hesitation. If you say nah I don’t need it and it’s worth it to you to buy it anyway - great. Buy the shit. And if you can’t afford it - that’s a case by case basis. But at least you’ve asked yourself the shit you were supposed to ask first so your purchase in itself - became a conscious practice. Which is really the only thing I ever really preach. Conscientiousness. 

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Sep 07, 2021
Day 212 || Overthinking + Guessing
5:43

Because when you’re too busy analyzing what the other person might mean you’re not being present with what they actually said or did. 

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Sep 06, 2021
Day 211 || Versions of Reality
5:40

There are so many versions of reality - often with substantiated evidence that coincides with it - that if you don’t perpetually do valuable research on the research you’re using to support your argument - you’re at the mercy of whatever bozo knows how to type. 

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Sep 05, 2021
Day 210 || Reparenting Struggles
5:03

what would the younger version of you think about your life right now? Pretend they came for a visit- what would they want to do with you? What cool stuff could you show them to make them excited about growing up? Would you eat the same way or would you change your daily routine when they were in town?

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Sep 04, 2021
Day 209 || Chasing Childlike Joy
4:26

Children don’t like being bored - and neither do adults. It’s our job to make sure we’re having the best possible time, just like it’s a parents job to make sure that their three year old will be entertained for the entirety of the flight. You are your own three year old. Prepare yourself for the best possible outcome by integrating and promising yourself consistent fun. 

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Sep 03, 2021
Day 208 || Embrace Temporary
5:43

Remember that there is not enough time in the day to connect deeply with every person you’ve ever known or loved, commit yourself to every project you’ve ever felt inspired by, or accomplish everything you’ve ever wanted to accomplish. 

So when the universe moves someone or something out of your life - take it as a reminder that everything changes and sometimes the best is yet to come.

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Sep 02, 2021
Day 207 || Get to the Bottom of it
5:43

It’s not easy to admit you have these problematic beliefs lying dormant inside of you - but the sooner you address them - the sooner you can free yourself of them. It’s not your fault for having toxic beliefs, or even making mistakes under their hold, but it is your responsibility to fix them before anyone gets hurt by the after math of said toxic beliefs. 

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Sep 01, 2021
Day 206 || Feeling Your Best
4:23

You should never go after something simply because you want to be the best you should go after things because you want to feel your best. 

Doing your best and being your best are all fine and dandy goals, but if you’re not enjoying the journey, you’ve wasted a very valuable ride.  

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Aug 31, 2021
Day 205 || You're Accountable
4:49

When people criticize us or call us out on our bullshit - it’s because they believe in us. They know we can do better and expect better and trusted us enough to tell us we slipped up. Be gracious. Be kind. Be patient. And understand it’s not a personal attack on your character. It’s a comment on your behavior which can be changed for the better. Focus on growth and developing so you don’t have to feel these same feelings of defensiveness in the future. 

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Aug 30, 2021
Day 204 || Let Them Misunderstand You
4:49

If you’re worried they may spread rumors that hurt your reputation in the long run. Don’t. Your real life actions and character choices are far more valuable than the made up attributes a person claims to believe about you. People who believe unsubstantiated rumors and gossip aren’t people you should want to surround yourself with anyway. Let the trash take itself out and move on to the people who use discretion, empathy, and understand that everyone in this world is nuanced and worth getting to know before making snap judgements. 

If people are committed to misunderstanding you - let them commit. You know who you the fuck you are and that is more than enough. 

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Aug 29, 2021
Day 203 || Avoiding Coded Language
4:28

The better you get at communicating openly and vulnerably and clearly, the better everyone around you can get with understanding you where you are now - and the less confrontations you’ll be stuck with. 

You simply add more stress, more chance for confusion, and a higher potential for confrontation when you avoid discussing things openly and honestly. 

Instead of using coded language to communicate - say it once and say it right. Never shrink yourself to make others comfortable if it’s safe enough to speak up. And notice how you feel when you do stand up for yourself. Even before you receive a response - you’ll feel powerful. Channel that power in everything you do. 

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Aug 28, 2021
Bonus Episode: The Sh*t They Never Taught You - w/Adam Jones + Adam Ashton
4:17

In this very special extended episode Julie is joined by Adam Jones and Adam Ashton for a conversation about reading, self help, and their new book "The Sh*t They Never Taught You"

Buy the book here and access their podcast catalog: https://www.whatyouwilllearn.com/

Listen to the What Will You Learn podcast on Spotify here: https://open.spotify.com/show/1oQ6gWZqHHBgsrpIISZiAr

Listen to their podcast on Apple here: https://podcasts.apple.com/au/podcast/what-you-will-learn/id1125635053

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Aug 27, 2021
Day 202 || Saving the World
4:51

You already are changing the world - by simply being in it. If you can easily make some choices that can directly improve the world around you - why wouldn’t you want to take full advantage of that?

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Aug 27, 2021
Day 201 || Everything's Working Out
4:19

Practice extreme optimism today.

Look at everything that happens to you today as another opportunity to make your life the best possible life on this planet. Every decision you make today is a new opportunity to make your wildest dreams come true. Every surprise that hits you in the teeth is there to teach you a valuable lesson that will catapult you into your next incredible adventure that will change your life forever. 

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Aug 26, 2021
Day 200 || Optimism is Deep
4:08

If you believe it’s all hopeless, you are correct. It is hopeless. If you believe there is hope for a better tomorrow - you are correct, there is hope for a better tomorrow. You can’t see what you’re not looking for and if you’re not looking for the best possible outcome, you’ll never receive it.

This is why I find it so incredibly deep and powerful to be able to address the most optimistic aspects of any given situation, regardless of how ridiculous that optimism may seem in the moment. 

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Aug 25, 2021
Day 199 || Season 4
6:39

Sign up for a Vision Quest: the ideal workshop for those who are feeling stuck and want a little support in establishing a sense of direction in their lives. We collaborate to discover the next steps you should take to align with your highest timeline through a deep dive into your true passions and vision. We will identify your deepest wants, narrow down your options through assessing your red flags and create a short and long term plan that best aligns you with stepping out towards your dream life. 


Feel free to sign up for the newsletter on www.makeyourdamnbedpodcast.com to not miss a beat, you can also DM me @MYDBPodcast on instagram or shoot me an email at MYDBpodcast@gmail.com for more details. Bookings will begin shortly for September workshop intensives. Spots will be limited.

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Aug 24, 2021
Day 198 || Mutual Aids
4:36

Mutual aid participants work together to figure out strategies and resources to meet each other's needs, such as food, housing, medical care, and disaster relief, while organizing themselves against the system that created the shortage in the first place.

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Aug 23, 2021
Day 197 || Equity vs. Equality
6:14

Equality means everyone is treated the same exact way, regardless of need or any other individual difference. Equity, on the other hand, means everyone is provided with what they need to succeed. 

Equity takes into account every person’s individual needs. It evens the playing field so that everyone has the same chance of succeeding, regardless of whatever potential hindrances may have originally served to hold them back. 

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Aug 22, 2021
Day 196 || Restricting Restrictions
4:39

Restricting doesn’t work. Live fully. At full volume. Intentionally. Be laid back in the results but don’t be afraid to voice what you really want. Because when you hold back — you’re only serving to hold yourself back in the process. 

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Aug 21, 2021
Day 195 || Othering Yourself
4:39

Try the restaurant. Book the vacation. Share the date if you’re really desperate for the company but fuck me if you don’t stop wasting your life in hopes that someday someone will want to live your IDEAL life with you. You already have that person who wants to experience your life with you - it’s you bitch. Go play. Go indulge. Stop putting it off. Use the expensive lotion. Book the nicer hotel. Stop waiting til next time to order the appetizer you want. 

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Aug 20, 2021
Day 194 || Commit to Your Damn Self
5:34

if I’d do it for a man who betrayed me - I should definitely not hesitate to do it for me who would never betray me. 

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Aug 19, 2021
Day 193 || Practice What Feels Good
5:06

As you get more comfortable understanding what brings you that long term joy - you will also stop avoiding the things that can get you there faster - thus bringing in more and more opportunities for more and more joy. 

Having faith literally increases your ability to have more faith. So lean in - trust that the universe has your back - and take some risks for your highest good. You’re worth the risk even if it doesn’t work out the first time. 

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Aug 18, 2021
Day 192 || Avoiding Avoidance
5:21

If you avoid people for fear they will make you deal with the bad shit once in a while you are gonna have to face the cold hard truth that you will miss out on all the good shit too. 

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Aug 17, 2021
Day 191 || Community Building
4:49

Don’t limit yourself because you might get hurt by connecting with people - you will guarantee that hurt by avoiding connection. 

Be kind. Lead with love. Remember hurt people hurt people and your energy can diffuse a situation and really change people’s lives if you’re tactful with it. Be tactful. Protect your energy and show others how they can too. Take care of yourself and take care of others. 

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Aug 16, 2021
Day 190 || Save the Planet
5:47

While we definitely cant save the world if we put it all in our own hands - we should NEVER doubt our personal power. Stand up for the planet, the future, and yourself by becoming more conscious and less impulsive with your daily choices for the next few weeks and see how good it feels to take steps towards preserving this majestic planet. 

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Aug 14, 2021
Day 189 || Opinions Optional
5:14

 Having an opinion about everything isn’t necessary all the time. Sometimes, we may just want to listen. Sometimes we are around people we don’t feel super comfortable sharing our opinions around, sometimes we may not have an opinion on the subject at all - it doesn’t matter what the reason - as long as we understand that it’s not our job to entertain, educate, or inform anyone of anything when we don’t want to. 

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Aug 13, 2021
Day 188 || Delayed > Instant Gratification
5:14

Take advantage of the times when your energy is looking to serve a future you, as opposed to the now you - by leaning into the moments when you can delay your reward and create a longer window of enjoyment, peace and bliss for yourself. 

Find what feels good not only in the moment - but in the long term as well. 

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Aug 12, 2021
Day 187 || Resource Protections
4:14

The system is programmed to steal your resources just as it is programmed to steal the earth’s resources. They’re fracking you for labor and consumerism. 

Start by protecting your own resources. Your energetic, creative, intellectual, conversational, financial, emotional, physical resources are all incredibly valuable just like your time - and all of those resources deserved to be treated as such. 

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Aug 11, 2021
Day 186 || Self Advocate
5:11

Avoiding communication is one of the fastest ways to feel isolated in a room full of people. Bring yourself closer to the people in your life, by being honest with them and respecting them enough to trust them with knowing what is on your mind. 

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Aug 10, 2021
Day 185 || Conversational Interviews
4:36

 You’re a good human regardless of if you’ve charmed the socks off of everyone around you or not. Stop exhausting yourself and those around you with this unspoken pressure to be the star of every experience. You can step up and ask questions - but if it’s not comfortable for either party - what is the damned point? 

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Aug 09, 2021
Day 184 || See a Need Fill a Need
5:35

If you have the energy - don’t be afraid to step up and fill needs before they need to be filled as long as you remember that it’s not your responsibility to be useful all of the time or ever, honestly. Instead of thinking you always have to be of use, allow yourself to simply be - and remember your worth remains unflinching - even when you aren’t the one to save the damned day. 

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Aug 08, 2021
Day 183 || Grownup Baby Knows No Better
4:45

Just like a baby’s cry - we may not initially know what need needs tending to but the more we learn about an individual the more we may understand about their cries and appropriately be able to decipher between them. That said, it’s not our job to pick up for everyone else. The only person you are responsible for is yourself. Being the caretaker for everyone around you is not only taxing, but impossible. Knowing that everyone just wants to be seen but it’s not your job to ensure they feel seen is a fine balance that takes practice. With time it’ll get easier. But if you’re ever irritated with someone or confused on why a grown up is behaving in the way that they are - it typically comes from a place of lack and fear. If they didn’t feel so unheard - maybe they wouldn’t be so loud about it. 

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Aug 07, 2021
Day 182 || Giant Babies in Grown Up Costumes
4:48

Even those people you truly believe have their shit together - don’t. Everyone is simply trying their best and there are certain things that every single human struggles with. No exceptions. Sure, some people have advantages that have set them ahead. Some people have good role models to show them the way. Some people have more time, money, and resources to get them ahead. But even still, with every fucking advantage known to man, people struggle with life. 99% of us are faking it at some capacity and some of us have successfully convinced ourselves that we’re really doing it - but in reality - our society is complicated. Getting it all done all the time and still staying mentally stable is nearly impossible without help. The fact of the matter is - we’re all just pretending because that’s what we're taught to do. 

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Aug 06, 2021
Day 181 || Create the Dream
4:09

If all you want to do on vacation is eat sleep and read - start doing that shit now instead of waiting to spend all your money on that trip to Bali where youre gonna end up doing the same shit. I have talked about the importance of finding the vacation in your day to day but now I am encouraging you to create it. 

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Aug 05, 2021
Day 180 || Human Detox
4:11

When was the last time you detoxified your energy from other humans? When was the last time you went into the woods or the beach or the lake or the park all by your damn self? When was the last time you were in charge of all of your decisions? When was the last time you were in control and actually TOOK control with your best interest at heart? 

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Aug 04, 2021
Day 179 || Obsessive Thinking
4:11