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As we begin the new year, many of us are considering the changes we want to make in our lives. But how can we develop goals that will stick and also reflect who we truly are? In this episode, I'll share some tips on how to make meaningful resolutions by tying them to our values. We'll look at why standard goal-setting often falls short, and how adopting self-compassion, inquiry, and a better understanding of our emotions can lead to long-term improvement. Isn’t it time to find clarity about what you really want and set resolutions that actually work? If so, tune-in to make goals and objectives that represent who you really want to be.
Show Highlights
Learn how to align your goals with your core values for deeper fulfillment and lasting change.
Understand the role of the lower mind in keeping you stuck and how to consciously choose new patterns.
Shift your mindset and set your resolutions based on a positive motivation.
Discover how curiosity, not willpower, is key to making lasting changes in your life.
Reframe your approach to New Year’s resolutions by focusing on the person you want to become.
Explore your values and choose one to embody for 2025.
Find clarity on what you truly want by examining your values and the motivations behind your goals.
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
Free Guide: Three Steps to Clarity
45. Why It’s Hard to Hate Something AND Change It
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How do we step into our power and redefine leadership in a way that feels authentic to who we are? In this episode, I’m joined by Amanda Jane, a senior talent acquisition manager who shares her inspiring journey of embracing her unique leadership style, overcoming self-doubt, and finding a new sense of empowerment in her mid-60s. Together, we’ll explore how childhood experiences and societal expectations shape our self-concept, and how we can reclaim our personal power by rewriting the stories we tell ourselves. We’ll dive into the importance of self-awareness, the challenges of overcoming limiting beliefs, and the beauty of leading with kindness and collaboration. Amanda’s story is a testament to the transformative power of choosing to value yourself and your way of showing up in the world. Whether you’re navigating career challenges, personal growth, or just looking for ways to feel more grounded and confident in your life, this episode offers insights and inspiration to help you move forward.
Show Highlights
Embrace your unique leadership style by valuing kindness, collaboration, and authenticity.
Challenge the stories you tell yourself to overcome self-doubt and step into your personal power.
Learn how to reduce unnecessary suffering by becoming aware of your thoughts and shifting your mindset.
Discover the strength in asking for help and the power of collaboration in achieving your goals.
Redefine leadership by balancing strategic thinking with compassion and a personal touch.
Find empowerment in valuing your own way of doing things and trusting that it’s enough.
Realize it’s never too late to rewrite your story and build a life that reflects your true self.
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
Free Guide: Three Steps to Clarity
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Fehlende Folgen?
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How do we reconnect with ourselves and each other in a world that constantly pulls us apart? In this episode, I’m diving into the stories we tell ourselves, how our brains naturally create the illusion of separation, and how we can shift that perception. We’ll explore the power of living authentically, embracing both the challenges and the beauty of being human, and learning to see beyond the surface of division. I’ll share practical ways to reframe your mindset, stay grounded in connection, and discover a sense of unity in your everyday life. It’s about finding balance—between honoring your individuality and understanding that we’re all deeply connected. If you’ve been feeling stuck, overwhelmed, or unsure how to move forward, this episode is here to inspire and guide you.
Show Highlights
Recognize the brain’s role in creating separation and learn to see beyond it.
Embrace the right hemisphere’s ability to perceive unity and connection.
Celebrate life’s meaningful moments to strengthen relationships and joy.
Choose your mindset intentionally, even in challenging circumstances, to shape your reality.
Contribute to collective consciousness by fostering thoughts of peace and empathy.
Live authentically by embracing mistakes and using them as opportunities for growth.
Reframe external narratives with hope and positivity to create a more empowered inner world.
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
Free Guide: Three Steps to Clarity
My Stroke of Insight: A Brain Scientist's Personal Journey
Man's Search for Meaning
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In a world full of noise and tension, how do we stay grounded and focused on what really matters? In this episode, I’m diving into the challenges we’re all feeling right now—from navigating big emotions to finding peace in a divided world. I’ll share practical tips for managing social media overwhelm, embracing creativity to recharge your mind, and staying connected to your values when everything feels uncertain. We’ll talk about the power of letting go of rigid thinking, respecting different perspectives, and focusing on what you can truly influence. If you’re looking for ways to feel more grounded, confident, and in control, this episode is for you. Let’s figure this out together.
Show Highlights
Embrace emotions as valid responses to life’s challenges
Create boundaries with social media to protect your peace
Engage your creative mind to find balance and renewal
Respect diverse perspectives without rushing to assumptions
Use your imagination as a tool for possibility, not fear
Focus on what you can influence in your daily life
Strengthen relationships by focusing on empathy and connection
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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As we reflect on our paths to growth and fulfillment, we often focus on outcomes, comparing ourselves to others or striving for more achievements to feel successful. But what if the true journey lies in embracing the present process and redefining our own benchmarks of progress? In this episode, I’ll share the pivotal lessons learned over the past 100 episodes, like the importance of prioritizing the journey over results, practicing daily mental resilience, and recognizing that growth comes with new challenges at every stage. We'll discuss how to let go of rigid goals, foster genuine empathy, and navigate life with a mindset that values steady progress over perfection. Whether you're looking to find clarity, build confidence, or live with more ease, these insights can offer a powerful framework for living authentically. Join me as we celebrate the path itself, and uncover ways to thrive in the life you're creating right now.
Show Highlights
Focus on the process, not just the outcome
Embrace growth by facing new challenges at each stage
Trust that "thought hygiene" works like brushing your teeth; it's a daily practice
Release perfectionism; everyone’s life is a bit messy
Understand that being slightly ahead is enough to help others
Approach work with genuine care rather than just techniques
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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As we journey through life seeking positive change, many of us focus on trying harder, gathering more information, or waiting for external circumstances to shift. But what if the key to transformation lies in understanding the deeper mechanics of change itself? In this episode, we'll explore the essential components of lasting change, particularly the role of emotional maturity and the power of conscious choice. I'll share practical insights about why simply wanting to change isn't enough, and how taking full responsibility for our emotions can transform our daily experience. Whether you're looking to reduce stress, improve relationships, or simply feel better in your life, understanding these foundational principles can make the path forward clearer and more manageable. Join me as we discover how to move beyond just trying, into actually choosing and creating the change we desire.
Show Highlights
change happens through consistent daily choices
honestly evaluate what is and isn’t working
practice making better small daily choices
learn to be content with 40% of what you want
follow your own standards and don’t compare
take full responsibility for your emotions
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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As human beings, we're shaped by our experiences, but sometimes, the meaning we attach to those experiences can keep us stuck in cycles of insecurity and doubt. But what if the story we’re telling ourselves isn’t the full picture? In this episode, we'll explore how shifting our perspective—choosing new beliefs—can transform how we feel and show up in life. I share real-life examples, showing that while we can't change the past, we can absolutely change how we think about it today. By recalibrating our thoughts, we open the door to greater emotional freedom and power. If you’re ready to step into the driver's seat of your mind and life, you’re in the right place. Stay tuned as we explore the incredible potential within you.
Show Highlights
our brain's negativity bias highlights painful events.
identifying the source of pain isn't enough; we need perspective shifts
our current beliefs shape how we feel and behave in the present
the “thought ladder” can train the brain to believe new empowering thoughts
our brains often resist positive change due to familiarity with old patterns
we have the power to choose our thoughts and beliefs
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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We are living in an extraordinary time where we are pioneers in exploring the vast potential of our own minds. Experienced navigators know that a tiny change in direction can land them in a completely different place. The same goes for our ways of thinking. A tiny change in our thinking can create a ripple effect in our lives. If you would like to be at peace and have a little more control check out my Feel Better Masterclass. Today’s episode explores a way to expand our thinking. Our brains default to the story that they’re used to. What if we took the time to ask, how is the opposite true? I’ll share client stories and examples of how intentionally exploring other ways of thinking can change how we feel and the trajectory of our lives. Ultimately, we are the ones who are in control of our thoughts.
Show Highlights
small changes in thinking can lead to significant life improvements over time
our brains tend to repeat established stories, even if they cause suffering
thought work involves examining our thinking patterns and challenging them
use "How is the opposite true?" to challenge limiting beliefs
take the time to intentionally explore other ways of thinking
we can choose what we want to believe
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
FEEL BETTER Master Class Begins September 8th Registration Opens August 18th
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I'm thrilled to introduce my special guest, Kristine Ashworth, a recent graduate of the Feel Better Masterclass. This transformative six-week program, designed specifically for smart midlife women, teaches behavior change using cutting-edge neuroscience research and cognitive behavioral science. Kristine, a retired teacher with 32 years of experience who now works part-time as a writing tutor, will share her journey through the masterclass. We'll explore how she applied the concepts to transform her approach to emotions, relationships, and personal growth. Whether you're dealing with perfectionism, people-pleasing tendencies, or simply wanting to feel more authentic and empowered, Kristine's story demonstrates how the Feel Better Masterclass can make a real difference in your life.
Show Highlights
why the most important work you can do is on yourself and your own mind
understanding that 50% of our emotions are comfortable and 50% are uncomfortable - and why this is normal
how allowing and accepting uncomfortable emotions gives you authority over them
the process of changing ingrained thought patterns through consistent reminders and practice
why growth often involves short-term discomfort for long-term gains
the impact of investing in your mental wellbeing versus trying to fix external problems
practical applications of neuroscience concepts to manage anxiety and improve relationships
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
FEEL BETTER Master Class Begins September 8th Registration Opens August 18th
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Caring for aging loved ones can be incredibly challenging. That's why I've invited Mary Remmes here today. She is a life coach specializing in helping adults navigate the complexities of caring for aging family members. Her extensive background in nursing home administration makes her a trusted expert on this topic. Caring for aging parents is a demanding experience that many of us will face. Our family has first-hand experience, and I've seen countless clients grapple with similar challenges. Mary compassionately reminds us that one in five adults is involved in elder care. You're not alone. Caregiving can be emotionally taxing and lead to self-doubt. In this episode, Mary shares insights and resources that have helped me and should help you.
Show Highlights
pay attention to interactions between staff and patients and other staff at facilities
our highest priority for aging parents is safety, theirs is independence and autonomy
siblings may have different perceptions of relationships with parents
let go of notions of fairness and equal distribution of caregiving responsibilities
loneliness is a significant issue for the elderly that can't always be resolved from outside
it’s crucial to have conversations about end-of-life wishes and care preferences
focus on loving aging parents in the moment to navigate complex caregiving challenges
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
Mary Remmes Website
Being Mortal by Atul Gawande
When Your Aging Parent Needs Help by Leslie Kernisan, MD
Aging Life Care Association
Benefits CheckUp
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Most of you know that I teach a masterclass called "Feel Better," designed to help smart, midlife women adjust their thoughts and emotions. This episode, drawing from my masterclass, is all about the true purpose of our lives and achieving emotional maturity. We often think happiness is our ultimate goal, but the true purpose lies in growth. Through increased awareness, challenges, and discomfort we grow and increase our emotional maturity, which leads to increased well-being and life satisfaction. Today, I’ll share insights on life's purpose, overcoming challenges, and practical applications for continued self improvement.
Show Highlights
emotionally immature people aren’t aware that it’s a problem
people pleasing is a sign of being imprinted by an emotionally immature person
challenge and discomfort help us grow
long-term well-being comes from learning how to tolerate negative emotions
emotional maturity is the path to increased well-being and life satisfaction
adults need guidance and coaching too
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
Three Steps to Clarity: How to Know What You Really Want
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This is a rebroadcast of Episode 47. During the pandemic when we were under lockdown, I took an incredibly powerful class from Anita Moorjani. Anita has an amazing story that really inspired me in several ways, so I am spending today’s episode sharing what I learned from her class, including but not limited to the idea that being spiritual is at our core, that a challenge can come with a blessing that we might not see until we are past the challenge, and the importance of loving oneself. We are here to always be learning and growing, so it is my hope that sharing a few of the key inspirational lessons that I learned from Anita’s class will be helpful to you as well.
Show Highlights
background information about Anita Moorjani
all about the class I took from Anita
the most important things that I learned
why we should learn to trust and love ourselves
how to increase your self-love
how what I learned from Anita ties into Thought Work
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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Do you ever find yourself thinking, "This is so hard," and feel overwhelmed by the challenges in front of you? It's a thought that might seem true but often goes unexamined. The real question is: What do we create when we think that thought? Do we like the outcomes it brings? By becoming aware of this thought and understanding that it’s an opinion, not an objective truth, we can start to see how it might not be serving us. Negative emotions, not the tasks themselves, often make things feel hard. In this episode, we’ll learn how to become aware of these thoughts and turn down the volume on negative emotions.
Show Highlights
our negative emotions are what makes it hard
take a look at what you are thinking, believing, and expecting
turn down the volume on unnecessary negative emotions
you are always in charge of your emotions
saying something is hard makes the experience hard
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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Do you ever feel like there's something important you want to do, but you just can't make it happen? Do you get mad at yourself for not sticking with it or making a lasting change? In spite of our best efforts, it can feel impossible to change. A lot of this boils down to the thoughts we’ve accumulated over time. Actions don’t arise out of the blue; they are based on our thoughts, which lead to feelings, which lead to actions. In this episode, we’ll explore how to override those negative accumulated thoughts and create a state of action leading to the outcomes we desire.
Show Highlights
thoughts and feelings create our energetic state
thinking defeated thoughts is an energetic state that creates reluctance
understanding and mastering emotions is the secret to all change
women in particular need to look at change and how they feel
it's the programming that needs to transform (slowly)
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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If you're struggling with a problem or stuck thinking about a conflict or issue with another person, always start by asking yourself, "What am I thinking?" Your thoughts are what create feelings of worry or irritation. It's all coming from the thoughts you are thinking now. More analysis isn't always the answer. That's why, in this episode, I'm going to give you a few alternatives for when you are struggling and stuck in a state of irritation, annoyance, or worry.
Show Highlightsfeelings of worry are created by our thoughts and what we're thinking
breathing resets our nervous system without using our thinking mind
when you stop thinking, you give space to a dimension that is beyond your thoughts
when struggling, it’s helpful to express our mind to someone we trust
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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This week I share a story from a client who has been making great progress with Thought Work and learning how to turn down the volume on worrying. Just as she thought she was making headway, she started the same pattern of worrying and fretting about a new thing. Sound familiar? This is exactly how the brain works. And understanding this is the difference between creating the lasting change you desire and quitting on yourself.
Show Highlightsthe importance of understanding the lower mind
shifting attention and redirecting focus positively
how awareness empowers decision-making and positivity
why we should align with the higher mind
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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Tune in this week as we revisit episode 43 of the show, “Claiming Your Own Authority.” Sharing insights from my recent Feel Better master class, I rewind to episode 43 to delve into the profound importance of tuning into our inner world amidst societal pressures. Exploring the concept of "claiming your authority," I invite listeners to envision themselves as the authors of their own lives, emphasizing the power of aligning decisions with personal values and desires. From navigating career choices to managing daily schedules, I highlight the liberating shift that occurs when we prioritize self-awareness and intentional decision-making.
Whether it’s your first time hearing the episode or if you are also revisiting, join me as we unravel the myth of perfection, embrace the beauty of imperfection, and embark on a journey towards a simpler, more empowered life.
Show Highlightswhy claiming your own power is so fundamental as an adult
why you should identify your personal values and what you want
how to be the author of your own life
humans have memory banks so that we can learn from them
reminder that we are meant to make mistakes
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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Join me for a truly inspirational episode this week as I sit down with Becky Garner, a life coach with a remarkable journey from addiction to empowerment. Becky shares her intimate story of overcoming addiction, revealing the deep struggles and pivotal moments along her path to recovery. From battling depression and opioid addiction to finding hope through coaching, her resilience shines through.
Becky and I delve into the transformative power of coaching, exploring how it offered Becky the tools to navigate cravings, manage pain, and cultivate self-acceptance. Becky imparts wisdom on breaking free from self-judgment, finding purpose in struggle, and fostering growth in oneself and others.
Tune in as we uncover the profound lessons and insights from Becky's journey of healing and empowerment. If you're ready to embrace change and discover the tools to navigate life's challenges with resilience and compassion, this episode is definitely for you, and be sure to visit Becky's website for additional resources on overcoming self-judgment and embracing personal growth.
Show Highlights
the power of coaching: how Becky's journey emphasizes coaching's transformative impact on addiction recovery
resilience in struggle: Despite challenges, Becky's resilience shines through in her journey.
holistic transformation: how coaching highlights holistic approaches, aiding mind management and emotion regulation
overcoming self-judgment: why ditching self-judgment is pivotal for progress in addiction recovery and personal growth
having faith in the journey: trusting the struggle as part of the journey and how that fosters growth and resilience
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
Find Becky:
Becky’s Website
Freebie: https://www.beckygarnercoaching.com/stuck
Email Becky: [email protected]
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I delve this week into a crucial topic that often sparks confusion: the distinction between emotions and nervous system reactions, and why it's essential to discern between the two. I guide my clients through understanding how their thoughts create emotions and how these reactions are intertwined with their nervous system's responses, but here's the thing: you can't effectively address your thoughts if your nervous system is in overdrive, so listen as I explore techniques to calm the nervous system, from somatic practices to cognitive approaches, empowering you to take charge of your emotional state and harness the power of your higher mind. By embracing discomfort and cultivating a supportive relationship with yourself, you'll unlock the pathway to growth and step into your true potential. Tune in to discover how to navigate your internal landscape and transform fear into courage on your journey to personal empowerment.
Show Highlights
emotion vs. nervous system reaction: understanding the distinction and why it matters
safety first: Only tackle thought work when feeling calm and curious.
somatic practices: how to use body-focused techniques to calm the nervous system
empowerment: Take control of your responses and create safety in your mind.
courage over comfort: why it's important to embrace discomfort for growth
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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Do you ever feel like your day is hijacked before you even open your eyes? This week on the podcast, I am diving into the power of mornings, inspired by those oh-so-popular morning routines. Don't worry, though – I am not here to add 21 steps to your already busy day - just one simple, game-changing step to kickstart your morning and set the tone for your entire day.
Join me as we explore the ancient wisdom of the Stoics, Marcus Aurelius, and the art of directing your attention. It's all about that first splash of consciousness, so please tune in to discover how to reclaim control, set intentions, and master your mind.
Show Highlights
morning routines: the obsession with productivity and wellness
the power of attention: how to direct focus for a better day
one-step system: Begin by not thinking; focus on breath.
setting intentions: how directing your thoughts shapes your day’s outcome
taking control: You get to decide where to place your attention.
Resources
Sheila’s Website
Sheila’s Instagram Page
Email me: [email protected]
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