Эпизоды
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Ever feel like life’s just become a little too predictable? Like you're stuck in a rut, and everything feels a bit meh? We all know that feeling when life starts to feel like a never-ending loop, much like the movie Groundhog Day—same old, same old. But what if there was a way to break free from your daily routine and add excitement to your life?Stuck in a rut? I share 12 simple ways to shake up your life!In this video, we’re going to dive deep into how you can shake things up and start living with more fun, adventure, and spontaneity. If you’ve been feeling bored, disconnected, or stuck, this video is for you! You’ll get 12 creative ways to step outside your comfort zone and start experiencing life in a new way.Why Shake Things Up?Been stuck in a rut is no fun! You may have noticed that as we get older, time seems to fly by faster. Why? Because we experience fewer "firsts"—new experiences, moments of excitement, and adventures. Think back to your teens and twenties: life was filled with novelty. Remember the thrill of doing something for the very first time, like shopping solo for the first time or traveling to a new city? Fast forward to now, and it might feel like your life is stuck in a routine, and every day feels just like the last.When we stop experiencing "firsts," life can start to feel smaller. That’s why shaking things up is so important. When we get too comfortable and settle into predictable routines, we stop feeling the same sense of aliveness. It’s time to add some adventure back into your life—even if it’s just by doing something small and different!Stuck in a rut? 12 simple Ways to Shake Things Up:Take a Different Route – Change your daily commute or walking route. A small change can bring fresh energy into your routine.Try a New Hobby – Always wanted to learn an instrument, try painting, or get into gardening? Now’s your chance!Travel Somewhere New – It doesn’t have to be far. Explore a nearby town or a new park in your area.Join a Class – Try something you’ve never done before, whether it’s cooking, dancing, pottery, or anything else that excites you!Meet New People – Join a club or attend social events where you can connect with others who share your interests.Change Your Environment – Rearrange your furniture, redecorate a room, or create a new space in your home.Learn Something New – Take an online course or pick up a new skill that excites you.Do Something Spontaneous – Sometimes, all you need is a spontaneous adventure. Hop in the car with no destination in mind.Volunteer – Helping others gives you a new perspective and a sense of fulfilment.Challenge Yourself – Set a new goal that scares you a little and work toward it. You’ll be surprised at how rewarding it can be!Attend Events – Go to a concert, a local festival, or a community event to break out of the ordinary.Disconnect to Reconnect – Take a break from technology and spend the day outside, recharging your energy with nature or loved ones.Kay Holdsworth | Therapist & Journal Coach for Busy, Self-Aware Women👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are. @kay.holdsworth📝 Join my FREE "Journaling: Make It Happen Monthly" – A monthly session where we’ll:• Reflect on where you are right now and identify what matters most• Set clear, actionable steps toward a goal, project, or dream you’ve been wanting to achieve• Keep you accountable, focused, and on track so you can make significant progressIt's more than just a journaling session—it’s a personal support system for staying committed to your plans and seeing real results. Join us each month to stay motivated, reflect on your growth, and set fresh intentions. The best part? It’s completely free.http://www.kayholdsworth.com
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Therapeutic Journaling: How Writing Letters Can Heal YouHave you ever felt like there are things you need to say, but for one reason or another, you just can't? In this video, I’ll show you how Therapeutic Journaling: How Writing Letters Can Heal You and can help you process all those pent-up emotions—whether it's anger, hurt, or betrayal. Writing a letter, even if you never send it, can be incredibly healing. It gives you the space to express everything you've been holding onto, and trust me, the relief and clarity you can gain from this process are powerful.Chapters:0:00 *Introduction: What is Therapeutic Letter Writing?*
Learn why writing unsent letters can be one of the most effective ways to release emotions and find healing. Think about someone you’ve got unresolved feelings with—whether it’s a friend, family member, or even yourself. This is your chance to get all those thoughts and emotions out on paper. This is a judgment-free zone. You don’t have to sugar-coat anything, just let your emotions flow. This is for your eyes only, so be raw and honest. As you write, take note of any shifts in your emotions or insights that come up. Sometimes just putting it into words can help you see things in a whole new light. "What I wish I could say to you is…" "It really hurt me when…" "I’m angry because…" "What I need you to understand is…" "I feel like you never…" "The hardest part about this is…" "I want you to know that I…"Therapeutic Journaling: How Writing Letters Can Heal You, gives you the space to express what’s real and true for you. We often carry around so much—anger, pain, disappointment—and writing is a way to release it all, especially when confronting the person face-to-face isn’t an option or might end badly. You’re not only getting those feelings out but also processing and making sense of them. This practice can be truly transformative for your emotional and physical health.How to Start Writing Your Therapeutic LetterHere are some helpful sentence starters to get you going. These are great if you’re feeling stuck on how to begin or need a little push to dive into those deep emotions:Kay Holdsworth | Therapist & Journal Coach for Busy, Self-Aware Women✨ Feeling stuck in the busyness of life? As a therapist and journal coach, I help self-aware women like you reconnect with yourself, get clear on what you want, and make meaningful progress in your life.I’ll guide you to gain clarity, remember who you truly are, and take real steps forward—because you deserve to feel fulfilled and in control where you are heading.👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are. @kay.holdsworth📝 Join my FREE "Journaling: Make It Happen Monthly" – A monthly session where we’ll:• Reflect on where you are right now and identify what matters most• Set clear, actionable steps toward a goal, project, or dream you’ve been wanting to achieve• Keep you accountable, focused, and on track so you can make significant progressIt's more than just a journaling session—it’s a personal support system for staying committed to your plans and seeing real results. Join us each month to stay motivated, reflect on your growth, and set fresh intentions. The best part? It’s completely free.http://www.kayholdsworth.com💬 JOIN THE CHALLENGE: 21 Day True Self Writing Challenge – Reconnect with Your True Self – Start rediscovering what’s truly important to you today!🌐 Visit http://www.kayholdsworth.com for more free resources, tools, and activities for self-discovery and change.
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Пропущенные эпизоды?
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Feeling the pressure of being an entrepreneur? Journaling might be the stress relief you’ve been looking for. As entrepreneurs, self-employed individuals, or business owners, we juggle countless tasks and wear so many hats—it can be exhausting.
In this video, I’ll walk you through a simple 3-step journaling technique to help you de-stress as an entrepreneur (or anyone for that matter).
Journaling provides a private space to reflect, release tension, and gain clarity. Just giving yourself 5 minutes a day to write down your thoughts can make a massive difference—think of it like putting down a heavy rucksack you’ve been carrying for too long.
🌟 **3-Step Journaling Technique:**
1. **Brain Dump:** Write down everything that’s stressing you out—don’t hold back.
2. **Rate Each Stressor:** On a scale of 1 to 10, how much is each one affecting you?
3. **Take Action:** For your top stressors, choose one small action you can take in the next 24 hours.
Taking action brings clarity, and clarity helps cut through fear and overwhelm.
**Plus, I’ll share 5 additional journaling techniques for stress relief:**
1. **Brain Dump**
2. **Emotional Release**
3. **Gratitude Journaling**
4. **Stress Journal**
5. **Bullet Journal for Organization**
Whether you're feeling overwhelmed by work or life in general, these techniques can help lighten the load and prevent burnout.
You don’t have to journal every day for it to be effective—even just a few minutes a week can help you process emotions and regain control.
Kay Holdsworth | Therapist & Journal Coach for Busy, Self-Aware Women
✨ Feeling stuck in the busyness of life? As a therapist and journal coach, I help self-aware women like you reconnect with yourself, get clear on what you want, and make meaningful progress in your life.
I’ll guide you to gain clarity, remember who you truly are, and take real steps forward—because you deserve to feel fulfilled and in control where you are heading.
👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are.
📝 Join my FREE "Journaling: Make It Happen Monthly" – A monthly session where we’ll:
Reflect on where you are right now and identify what matters most
Set clear, actionable steps toward a goal, project, or dream you’ve been wanting to achieve
Keep you accountable, focused, and on track so you can make significant progress
It's more than just a journaling session—it’s a personal support system for staying committed to your plans and seeing real results.
Join us each month to stay motivated, reflect on your growth, and set fresh intentions.
To join email me [email protected]
The best part? It’s completely free.
💬 Grab my FREEBIE: 21 Life-Changing Questions to Reconnect with Your True Self – Start rediscovering what’s truly important to you today!
🌐 Visit www.kayholdsworth.com for more free resources, tools, and activities for self-discovery and change.
#JournalingForStressRelief #EntrepreneurLife #MentalHealth #BurnoutPrevention #StressManagement #ProductivityTips #JournalingTechniques #EntrepreneurTips #SelfCareForEntrepreneurs
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Feeling overwhelmed as an entrepreneur? I get it—been there myself. 😩 The constant juggling of tasks, endless to-do lists, and daily stresses can leave you feeling exhausted and stuck in a loop of overthinking. But what if I told you there’s a simple tool that can help you stay on track, clear your mind, and de-stress? The answer could be journaling. 📝✨**Journaling isn't just for writers—it's a powerful tool that can help entrepreneurs organize their thoughts, get clear on their goals, and even tackle business challenges. And no, it doesn’t take hours of your day. Just 10 minutes can make all the difference. In this video, I’ll walk you through easy journaling techniques for entrepreneurs that will help you:
Reduce stress and avoid burnout Solve business problems you’ve been stuck on Stay focused on what really matters Track your progress and feel more productive What’s the biggest challenge I’m facing in my business right now, and what’s one small action I can take to move forward? What limiting beliefs are holding me back as an entrepreneur? What’s one thing that went well today, and how can I build on that tomorrow? What am I most proud of in my business journey so far? What would I do today if I wasn’t afraid of failing?Here are the journaling techniques I share in the video:💡 *Top 3 Priorities Technique* Start your day by writing down your top 3 priorities. Keeping it to just 3 helps you stay focused and avoid overwhelm. Then, list 3 simple actions you can take to move each priority forward. It doesn’t have to be complicated—think small, achievable steps that keep you progressing. 💡 *Brainstorming for Solutions* Stuck on a business problem? Write the issue at the top of the page, then list ALL possible solutions, even the crazy or out-there ones. No idea is too wild here! The goal is to get out of your head and onto the page. This technique frees up mental space and often leads to breakthrough ideas you might have missed by overthinking. 💡 *End-of-Day Brain Dump* Before you go to bed, take a few minutes to dump everything that’s stressing you out onto paper. Don’t worry about making it perfect—just get it all out. This helps release that mental clutter, letting you decompress and set yourself up for a better night’s sleep. It’s amazing how much lighter you can feel by putting it down on paper. 💡 *Track Your Wins* Sometimes we’re so focused on what’s next that we forget to celebrate what we’ve already achieved. Use your journal to track your wins, big or small. Reflect on what went well today, what progress you’ve made, and remind yourself that you’re moving forward, even if it doesn’t always feel like it. 💡 *Free-Writing for Clarity* When you’re feeling overwhelmed or unsure of your next move, use free-writing. Set a timer for 5-10 minutes and just write without stopping. Let whatever’s on your mind flow out onto the page. This can help you get clearer on what’s really important, and sometimes the answers you’re looking for will reveal themselves through the process.Kay Holdsworth | Therapist & Journal Coach ✨ Feeling stuck in the busyness of life? As a therapist and journal coach, I help self-aware women like you reconnect with yourself, get clear on what you want, and make meaningful progress in your life.👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are. / @kayholdsworth 💬 Grab my FREEBIE @ subscribepag.io/21 21 Life-Changing Questions to Reconnect with Your True Self – Start rediscovering what’s truly important to you today!🌐 Visit www.kayholdsworth.com for more free resources, tools, and activities for self-discovery and change.
Home | Kay Holdsworth : Create Yourself
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I’m diving deep into how journaling can be one of the most powerful tools to silence your inner critic, gain clarity, and manage overthinking. Whether you're going through a tough time or just feeling stuck, journaling allows you to take a step back and reflect on your thoughts. As a therapist and journal coach, I’ve used journaling for years—both for myself and with my clients. It’s a way to become more self-aware, gain perspective, and uncover the answers that are already within you.Journaling is a simple yet incredibly effective tool for self-discovery and personal growth. When you know how to ask yourself the right questions, your journal can become your greatest ally in navigating challenges and living a life that feels true to who you really are.💭 The 4 Key Questions to Ask When You’re Overthinking or Feeling Self-Doubt:1. Is this true? This question is designed to help you challenge your thoughts. Sometimes we believe things without questioning if they are based on reality or just our own fears and assumptions.2. Is this a fact? Asking this helps you get clear on whether your thoughts are factual. Are they backed by evidence, or are they just beliefs? Imagine your thoughts being presented in a court of law—would they stand up?3. Is there another way of looking at this situation? This question encourages you to shift your perspective. What’s another angle? Could there be something you’re missing? Shifting your viewpoint can unlock new insights.4. What would I say to a good friend in a similar situation? We’re often much kinder and more supportive to others than we are to ourselves. Journaling Prompts for Self-Reflection and Overcoming OverthinkingIf you're struggling with overthinking or your inner critic is being especially loud, here are some *journal prompts* to help guide your writing and process your thoughts:1. What is my inner critic telling me right now? How does it make me feel?2. What evidence do I have to support or refute these thoughts?3. What are some possible alternative perspectives on this situation?4. How can I be more compassionate with myself in this moment?5. What do I want to believe about myself or this situation?6. What action can I take to challenge my inner critic today?These prompts are designed to help you take a closer look at your thoughts and break the cycle of negativity. Just writing them down can bring clarity and create emotional distance from the thoughts that weigh you down.Why Journaling WorksJournaling creates the space for you to step back and become the observer of your thoughts. It’s a way to detach yourself from the overwhelming feelings that come with overthinking and self-doubt. By getting your thoughts down on paper, you give yourself room to see the bigger picture and find a more grounded perspective. Writing out your thoughts allows you to unpack and unpick them. You’ll find there’s always another way of looking at a situation, and that shift in perspective can change *everything*. Over time, you’ll learn to reframe your inner critic’s voice and start believing in yourself more. The truth is, thoughts are just thoughts. It’s the power we give them that makes them feel so real. When you write them out, you reduce their power and take back your control.Who I Am:I’m Kay Holdsworth, a therapist and journal coach who helps women create a life that is a true reflection of who they are. Through coaching, journaling, and creativity, I offer practical tools and activities for self-discovery, transformation, and personal growth. Website - https://www.kayholdsworth.com/📸 Instagram: / kay.holdsworth 📘 Facebook: / kaylholdsworth 💼 LinkedIn: / kayholdsworth 🎙️ Podcast: https://podcasts.apple.com/gb/podcast...I’d love to hear from you! If this video resonated with you, be sure to like, comment, and subscribe for more content on **journaling**, **self-discovery**, and **personal growth**.
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Ideal Day Exercise - This podcast includes a short visualisation, and if you scroll down I include relevant journal prompts. Do you believe your mind has the power to create your own reality?I do. In this video, I'm sharing with you a transformative tool that many successful people, including top athletes, use regularly.This exercise has been a powerful practice for my therapy clients and students I work with as a Student Counsellor at a local university. It combines the power of visualisation and journaling to help you tap into your inner self, attract what you desire, and ultimately create a life that feels meaningful and fulfilling. Whether you're chasing your dreams, working towards personal goals, or simply wanting to make positive changes in your life, visualisation can be the key to unlocking your aspirations and full potential.Not sure if this works? It doesn't matter whether you believe in it right now; just allow yourself to go with it. **Have fun and dream big**, because the only limits are the ones we place on ourselves. This is your opportunity to imagine a life you’d love living in the future. You don't need to be a master at visualising for this exercise!I know that not everyone finds it easy to "see" things in their mind's eye. No problem! You don’t need to create a perfect image, just a sense or feeling of what your ideal day could be. Think of this exercise as a motivating tool—a chance to explore what matters to you and what will bring more joy, purpose, and satisfaction into your life. #Idealday - Guided Visualisation & Journaling PracticeWe are going to imagine ourselves five years from now, living our ideal day. This isn’t some fantasy day where you win the lottery or jet off to a Caribbean beach—this is a normal but ideal day that leaves you feeling fulfilled and satisfied.Journaling Practice: After your visualisation, take some time to journal about the experience. Reflect on what you noticed. What insights came up? What do you want more of in your life? What elements of your ideal day are already present in your life today? Start Small, Begin TodayDon’t wait five years to start living your ideal life! Ask yourself: What small steps can I take today to move closer to this vision? For example, if part of your ideal day includes a cosy home filled with comfortable cushions and scented candles, why not make that happen now?When I did this exercise with a client, she imagined these small but meaningful details, and we realised she didn’t need to wait five years to enjoy them. In fact, she made these small changes right away. I’m already living parts of my ideal day. For instance, I have a solid morning routine that includes yoga and journaling, which are all elements of my ideal day. This **Ideal Day Exercise** blends two of my favourite practices—visualisation and journaling. By engaging your senses and allowing yourself to fully imagine your future, you can start making decisions today that align with your bigger goals. This practice helps bridge the gap between where you are now and where you want to be. Often, when we think about our ideal life, the gap can feel like the Grand Canyon—so vast that it feels impossible to reach. But the key is to **start small**. Take one step today, and you’ll be amazed at how much closer you’ll feel to living your ideal life.🌟 **Remember: The only limits are the ones we impose on ourselves.** - Bob ProctorLet me know in the comments below: What is one small step you’ll take today to start living your ideal life? Share your thoughts, and let’s support each other in this journey of self-discovery and transformation.🌐 Website: [www.kayholdsworth.com](https://www.kayholdsworth.com) 📸 Instagram: @kay.holdsworth 📘 Facebook: https://www.facebook.com/kay.holdsworth 📧 Sign up for my newsletter: (https://www.kayholdsworth.com)
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Journaling Could Change Your Life | Self-Discovery, Clarity & Personal Growth
In this episode, I dive into how journaling can change your life by helping you make sense of your thoughts, gain clarity, and deepen your self-awareness.
If your mind sometimes feels like a tangled ball of wool, journaling is the perfect tool to unravel those threads and get a better understanding of what’s really going on in your head.
I’ll share examples from my own experience and how I’ve used journaling to organise my dreams, unpick limiting beliefs, and recognize recurring patterns that keep me stuck.
Over the years, journaling has helped me understand myself better—after all, the most important relationship you’ll ever have is with yourself!
It’s a powerful way to figure out what’s holding you back, track your emotional growth, and, importantly, process your emotions.
Through journaling, I’ve realised how often I was getting in my own way. From staying stuck in planning mode and avoiding action to placing unrealistic expectations on myself, it became clear that my journal was reflecting my patterns back to me.
If you’re looking for a way to boost your self-awareness, build healthier routines or just untangle your thoughts, this video will give you the insights and motivation to start journaling today.
And remember, journaling isn’t for everyone, but it’s worth experimenting with. There are so many different types and techniques out there—so give it a go!
Key topics covered:
How journaling helps you gain clarity and self-awareness Journaling to explore your emotions and needs Recognizing limiting beliefs and patterns Using journal prompts for personal growth Tracking progress and emotional well-being through journalingListen now and see how journaling could change your life.
#journaling #selfdiscovery #personalgrowth #selfawareness #clarity #limitingbeliefs #emotionalwellbeing #selfcare #routines #mentalhealth
**Ready to take your personal growth to the next level?**
If you loved these practical activities for self-discovery, I’ve got something extra special for you!
I’ve put together a free guide called 21 Life-Changing Questions that will help you dig deeper, reflect on what truly matters, and spark some serious self-discovery.
Whether you’re looking to make meaningful changes in your life, gain clarity on your next steps, or simply want to get to know yourself better, these questions are designed to challenge and inspire you.
So, why not take a few moments for yourself?
Download your free copy now.
Grab your free guide here: DOWNLOAD
Find me at Kay Holdsworth.com
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Ever wondered what your life could look like three years from now if you dared to dream? 🌟 In this video, I’ll guide you through a powerful *journaling activity* that helps you create a vision for your future—one that’s fully aligned with who you are and what you truly want out of life.We’ll explore four key areas—your **career**, **relationships**, **health**, and **personal growth**—so you can imagine what you’d love to be doing, creating, experiencing, and feeling in each. Whether you're looking to make big changes or just reconnect with your dreams, this exercise is designed to give you clarity and inspiration. 💭✨ I’ll be sharing my own dreams too, to help spark your creativity and give you a real, honest look at how this process can help you transform your life. ✨Ready to create the life you love? Grab your journal, get comfy, and let’s dive in together! *In this video, you'll learn:*- How to create a *three-year vision* for your life 🌱- Powerful *journal prompts* to explore your dreams and goals ✍️- Practical steps for imagining your ideal life in four key areas- How to stay connected to your vision and make it a reality🎧 Check out my YouTube Channel - For more practical tools for self-discovery, growth, and changeKay Holdsworth - YouTube🔗 Visit my Website: https://www.kayholdsworth.com/kay-hol...For freebies, journal prompts, and coaching exercises to help you create a life true to who you are.*Ready to take your personal growth to the next level?*If you loved these practical activities for self-discovery, I’ve got something extra special for you!I’ve put together a free guide called *”21 Life-Changing Questions* that will help you dig deeper, reflect on what truly matters, and spark some serious self-discovery.Whether you’re looking to make meaningful changes in your life, gain clarity on your next steps, or simply want to get to know yourself better, these questions are designed to challenge and inspire you.So, why not take a few moments for yourself?Download your free copy now.Grab your free guide here: https://subscribepage.io/21🔖 *Don’t forget to subscribe for more videos on journaling, personal growth, and self-discovery.* Let’s make those dreams happen! 💫#Journaling #ThreeYearVision #SelfDiscovery #PersonalGrowth #CreateYourBestLife #VisionPlanning #DreamBig #KayHoldsworth #CreateYourselfPodcast #LifeYouLove #ManifestYourFuture
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Podcast Notes: Conversation with Tania Ross
In this episode, I sit down with the incredible Tania Ross, a copywriter with a flair for turning struggles into strength.
Tania and I met through the Tech Pixies community and the Business Beyond Social Training. What first drew me to Tania was her amazing sense of style. Particularly her pink and purple hair that I am so envious of.
Like so many of us women, she’s been through some really tough times but has come out the other side stronger.
Tania's story is one of resilience, strength and success.
After a difficult divorce, finding herself on benefits, raising two autistic daughters, and even spending some time sofa surfing, she never gave up.
Instead, she reinvented herself, tapping into her passion for writing and building a successful career as a self-employed copywriter.
Tania brings empathy and intuition to her work, something she honed as a former nurse.
Now, as a copywriter, she uses those same skills to really understand and connect with her clients, creating intelligent, engaging copy that speaks directly to their audience.
In today’s conversation, Tania talks about how she kept her spark alive and shares some of the practical tools, resources, and books that helped her along the way.
From lived experience of anxiety after an incredibly painful divorce to navigating the challenges of parenting children with autism, Tania’s story is inspiring proof that no matter how tough things get, you can come out stronger on the other side.
If you’re in the middle of your own struggle right now, I hope Tania’s wisdom helps you see that there’s always light at the end of the tunnel—even if it’s hard to see right now.
Want to learn more about Tania and her work?
Head over to her website and grab her free resource: *Get My Free Guide – Craft Your Own Compelling Copy.*
You can also find her sharing more tips and inspiration over on Instagram!
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In this conversation I discuss the importance of routine for mental health and wellbeing.
I emphasise that routine provides structure and stability, which are essential for building a strong foundation for overall health.
During the podcast I share my own experiences with routine and offers practical tips for incorporating it into daily life.
I highlights the impact of routine on students and the significance of routine in increasing self-worth and self-esteem.
Overall, the conversation emphasizes the benefits of routine and the need for flexibility and self-compassion in maintaining it.
Takeaways
Routine is fundamental to mental health and wellbeing, providing structure and stability. Incorporating small, gradual, and sustainable changes into daily routines can lead to long-term success. Flexibility and adaptability are important in maintaining routines, as unexpected events can disrupt them. Routine can increase self-worth and self-esteem, particularly for students. Having a routine reduces decision fatigue and frees up mental energy for other important tasks. Quality sleep is crucial for overall health and should be prioritised in a routine. Planning ahead and being organized can help maintain routines and reduce stress. Routine can have a positive impact on productivity, focus, and overall well-being. Prioritising Quality Sleep in a Routine The Impact of Routine on Students and Self-Worth "Routine is so fundamental to our wellbeing and to our mental health."Chapters
00:00 Introduction and the Importance of Routine
03:17 Practical Tips for Incorporating Routine
06:06 Starting Small and Gradual Changes
08:06 Routine with a Purpose and Reducing Decision Fatigue
11:52 Flexibility and Adaptability in Maintaining Routines
17:28 The Impact of Routine on Students and Self-Worth
18:27 The Benefits of Routine for Productivity and Well-beingReady to take your personal growth to the next level?
If you enjoyed this podcast episode I’ve got something extra special for you!
I’ve put together a free guide called **21 Life-Changing Questions** that will help you dig deeper, reflect on what truly matters, and spark some serious self-discovery.
Whether you’re looking to make meaningful changes in your life, gain clarity on your next steps, or simply want to get to know yourself better, these questions are designed to challenge and inspire you.
You only need 3 minutes a day.
So, why not take a few moments for yourself?
Grab your free guide here: DOWNLOAD
For more journal prompts, check out my last blog post, Transform Your Life with Journaling.
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**Podcast Notes: Getting Back in Work Mode after the holidays.**
Hey everyone! Can you believe summer is already wrapping up? It feels like just two minutes ago we were welcoming it. Now, the school holidays are over, and Zen is heading back to school on Tuesday. Time flies!
These past few weeks have been a whirlwind of home-related activities. I had such high hopes of being productive with work during the break, but as it turns out, life had other plans! Between putting bikes away (only to pull them out again), making endless meals, and managing kids running in and out, my productivity took a back seat.
But you know what? That's perfectly okay! Sometimes, life takes over, and you just have to go with the flow. Instead of feeling guilty about not getting more done, I’ve decided that September is my fresh start date. A new month, a new mindset.
I’m kicking off a new, exciting project this September, and I’m feeling a bit unsure of where to begin. It’s time to shift gears, dig deep, and get motivated again. Getting back into work mode after a relaxing summer is definitely a challenge, but feeling sluggish or unfocused is totally normal during this transition.
To help get back on track, I’ve put together some tips to regain motivation and energy:
1. **Set Small, Achievable Goals:** Start with simple tasks to build momentum and gain a sense of accomplishment.
2. **Create a Routine:** Establish a daily routine to help transition smoothly from summer relaxation to work mode.
3. **Revisit Your “Why”:** Reflect on why you do what you do to reconnect with your purpose and reignite your passion.
4. **Declutter Your Workspace:** A tidy, organized space can improve focus and inspire productivity.
5. **Start with What You Love:** Tackle the tasks that excite you the most to set a positive tone for the day.
6. **Break Tasks into Smaller Steps:** Simplify overwhelming projects into manageable steps and celebrate small victories.
7. **Get Moving:** Incorporate physical activity to boost energy and clear your mind. A few minutes of movement can make a big difference.
8. **Set Boundaries:** Define work and personal time to avoid distractions and maintain focus.
Ready to take your personal growth to the next level?
If you loved these practical activities for self-discovery and journaling prompts for increased insight I’ve got something extra special for you!
I’ve put together a free guide called **21 Life-Changing Questions** that will help you dig deeper, reflect on what truly matters, and spark some serious self-discovery.
Whether you’re looking to make meaningful changes in your life, gain clarity on your next steps, or simply want to get to know yourself better, these questions are designed to challenge and inspire you. So, why not take a few moments for yourself? Download your free copy now, and let’s start this journey together!
Grab your free guide here: DOWNLOAD
For more journal prompts, check out my last blog post, Transform Your Life with Journaling.
Find me on FACEBOOK AND INSTAGRAM.
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Simplifying and Adding Fun with Two Powerful Questions**
Hey lovely,
I’ve got to be honest with you—this episode almost didn’t make it to your ears! I hit record without much preparation, so you’ll definitely notice it’s a bit more off-the-cuff than usual. But hey, it’s the summer holidays, and I’m soaking up some much-needed time off with a three-week break from work.
In today’s episode, I’m sharing two simple yet game-changing journal prompts that I’ve been loving lately:
1. **How can I make this easier?**
2. **How can I make this more fun?**
These questions have been lifesavers for me, helping to simplify my days and bring a bit more joy into the mix. At one point, I even paused the recording three-quarters of the way through to give myself five minutes to actually journal on these prompts.
I encourage you to grab your journal, press play, and take some time to explore these questions with me.
Who knows? You might just find that the answers lead to a more relaxed and enjoyable day.
Thanks for tuning in—let’s keep it easy and fun!
You can find me over on Instagram and Face Book.
https://www.instagram.com/kay.holdsworth/
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#journaling #self-discovery #coaching #trueyou
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Episode Summary:
In this episode I explore the paradox of self-improvement and how it can sometimes lead to feelings of inadequacy and dissatisfaction.
I delve into the concept of radical acceptance, introduced by Tara Brach, and how Acceptance and Commitment Therapy (ACT) can help us find a balance between accepting ourselves and striving for personal growth.
Through the powerful tool of journaling, we can learn to embrace our true selves, cultivate self-compassion, and achieve genuine transformation.
**Key Topics Covered:**
1. The Paradox of Self-Improvement:
Understanding how the relentless pursuit of self-improvement can lead to dissatisfaction and a sense of unworthiness.
2. Radical Acceptance:
Tara Brach's concept of fully accepting ourselves and our situations without judgment.
4. Journaling for Acceptance:
Practical journaling exercises that help us embrace our vulnerabilities, foster self-compassion, and identify our core values.
Quotes to Remember:
"The curious paradox is that when I accept myself just as I am, then I can change." – Carl Rogers-
"Radical Acceptance is the willingness to experience ourselves and our lives as it is." – Tara Brach
Journal Prompts and Exercises:
1. Journal Prompt 1:
"I am worthy when..." - Write down the conditions you place on your self-worth (e.g., "I am worthy when I earn X amount of money").
Reflect on how these conditions affect your sense of self-worth and consider how you can shift your perspective to recognise your inherent worthiness.
2. Journal Prompt 2:
"I forgive myself for..."
List your perceived mistakes, flaws, and failures. - Reflect on how self-forgiveness contributes to self-acceptance and personal growth.
3. Daily Gratitude Journal:
Each day, write down three things you are grateful for. This practice helps shift your focus from what's lacking to what's abundant in your life.
Additional Insights:
Reducing Inner Resistance
Acceptance allows us to release tension and create a more relaxed and open state of mind, conducive to change.
Building a Foundation of Self-Love
Self-acceptance fosters self-love, providing the emotional security needed to take risks and pursue change.
Enhancing Self-Awareness:
Acceptance helps us see ourselves clearly, without the distortion of self-judgment, allowing for genuine personal growth.
Encouraging Authenticity:
By accepting ourselves, we become more authentic, leading to sustainable and deeply fulfilling changes.
Website Kay Holdsworth
Instagram @kay.holdsworth
www.facebook.comKayLHoldsworth
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Podcast Show Notes:
**"Discover the Good: Transform Your Life by Celebrating Progress"**
Episode Summary:
In this episode, I delve into the transformative power of recognizing and celebrating your personal wins. Drawing from personal experiences and client success stories, I explore how acknowledging progress can enhance your happiness, motivation, and overall well-being.
Tune in to learn practical tips and activities that will help you cultivate a habit of celebrating your achievements and transforming your life.
Key Topics Covered:
1. **The Importance of Celebrating Wins**
- Personal reflections on the struggle to celebrate achievements
- Why recognizing progress matters
2. **Impact of Celebration on Mental Health**
- Research-backed benefits of acknowledging achievements
- How celebrating wins boosts happiness and motivation
3. **Practical Steps to Celebrate Your Progress**
- Simple exercises to reflect on your achievements
- Journaling prompts and activities to recognize your wins
4. **Real-Life Examples and Success Stories**
- Testimonials from the "Find Your Spark" group
- Personal anecdotes illustrating the power of celebrating progress
5. **Benefit Hunting: A Powerful Technique**
- Explanation of Benefit Hunting and its origins
- How to practice Benefit Hunting in daily life
Key Takeaways:
- Understanding the significance of celebrating personal milestones.
- Practical tools and exercises to help you recognize and celebrate your progress.
- Insights into how acknowledging achievements can lead to greater happiness and personal growth.
- Real-life examples showcasing the transformative power of focusing on the good.
Journaling Prompts:
1. Reflect on a recent accomplishment. How did it make you feel, and how can you celebrate it?
2. List three personal wins from the past month. What steps did you take to achieve them?
3. Think about a challenge you overcame. What did you learn, and how can you acknowledge this success?
Activities to Try:
1. **Progress Reflection Exercise**: Spend 10 minutes writing down all the progress you’ve made in the past year. Celebrate each achievement, big or small.
2. **Benefit Hunting Practice**: Each day, write down three positive things that happened. This primes your brain to focus on the good.
3. **Gratitude Journaling**: Dedicate a few minutes each day to write about things you are grateful for, enhancing your awareness of the positive aspects of your life.
Website https://www.kayholdsworth.com/kay-holdsworth-create-yourself-blog/
Subscribe and Follow:
- **Subscribe**: Create Yourself - Practical Activities for Self-discovery, Transformation and change. on Apple PodcastsIntranet - Home (spotify.com)
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Do you ever feel like life’s just a bit too samey and predictable? Like you’re stuck in a rut and everything’s starting to feel a bit muh, like in the film from the eighties, Groundhog Day. Living the same day on repeat.Same S***, different day. I hate that expression.Well, if this is the case, it’s time to shake things up!In the Find Your Spark course today, we reflected on the many ways we might be able to shake things up. I challenged them to come up with 50 potential ideas.50 might seem like a lot, but I was being kind to them, as the usual number is 100.This is because it primes our brains to come up with even more and more ideas, ideas that we probably wouldn’t normally have thought of.
It honestly doesn’t matter how random or out there your ideas are; all suggestions are welcome.12 Ways to Shake Things Up1. **Take a Different Route**: Change your daily commute or walking route.2. **Try a New Hobby**: Learn a musical instrument, take up painting, or start gardening.3. **Travel Somewhere New**: Even if it’s just a nearby town you’ve never explored.4. **Join a Class**: Cooking, dancing, pottery – try something new.5. **Meet New People**: Join a club or social group.6. **Change Your Environment**: Rearrange your furniture or redecorate a room.7. **Learn Something New**: Take an online course on a subject that interests you.8. **Do Something Spontaneous**: Go for a drive without a destination in mind.9. **Volunteer**: Helping others can give you a new perspective.10. **Challenge Yourself**: Set a goal that scares you a little and work towards it.11. **Attend Events**: Go to a concert, festival, or local community event.
At the end I share some journaling prompts that will help you to shake things up.
Why not pop over to my blog where I share 44 Way to get Inspired.
44 Simple Ways to Get Inspired | Kay Holdsworth : Create YourselfCome and connect with me on Instagram or Facebook https://www.instagram.com/kay.holdsworth/(3) Facebook
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Do you ever journal when you are having a tough time?
I have kept a diary and journaled since I was about twelve years old.I go through ebbs and flows with it, but I always turn to my journal during difficult times.
Let’s face it, it’s far cheaper than paying for therapy. I’m not saying that journaling is a substitute for therapy.
In fact, from my own experience as a therapist, when people journal in conjunction with therapy, their progress accelerates.
I use journaling as a tool within most of my therapy sessions these days and encourage my clients to journal between our sessions. They take screenshots of what they have written and email them to me. This is incredibly helpful because I can identify patterns quickly and often get a better sense of the main issues.
Whether you are in therapy or not, turning to your journal when you find something hard can be very helpful. You can be your own therapist if you know the right questions to ask yourself and allow yourself the freedom to express your thoughts.
Today, I am going to share some of my favourite journaling questions that I use when I am stuck in overthinking and my inner critic comes out to play.If you would like to learn how to be your own therapist and journal through tough times, sign up for my free Journaling through Tough Times workbook. #
Home | Kay Holdsworth : Create Yourself#journaling #journalcoach #Toughtimes #Beyourowntherapist
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This week, I felt uncomfortable because I started asking people I know to listen to and review my podcast. My podcast has been running for a couple of years now, but up until now, I have done diddly squat to get it out into the world, other than the odd share and mention in my emails to you.
It's ridiculous to take the time to create podcast episodes if I don't share them. What’s the point of bothering in the first place if no one knows about it? I’m not joking, some of my close friends didn’t even know I had a podcast until this week! Insane.
Over the past few months, I’ve realized that I need to pull on my big girl pants and be more visible. If I want to create a business that makes money, and not just have a very expensive hobby, I need to start talking about and sharing what I do.
Where in your life do you need to show up more and shine your light? Maybe, like me, it’s time you were more visible.
Could it be time to have that difficult conversation and speak your truth?
Take a moment to really ask yourself where in your life you need to find the courage to show up more as your true self.
Why not take 5 minutes out of your day and journal, using one of the below prompts.
JOURNAL PROMPTS
Visibility
When was the last time you felt truly seen and heard? What was I doing at that moment?
What are three areas of my life where I feel invisible? How can I start to show up more in these areas?
What are some small steps I can take this week to make myself more visible in my personal or work life?
Comfort Zone
What are some activities or situations that make me feel uncomfortable or nervous? Why do they make me feel this way?
Think of a time when you stepped out of your comfort zone and it paid off. What happened and how did it feel?
What are three new things I can try this month that will push me out of my comfort zone?
Speaking Your Truth
What truths about myself am I afraid to share with others? Why am I afraid?
Reflect on a time when I held back from speaking my truth. What was the outcome? How could it have been different if I had spoken up?
Write a letter to someone important in your life expressing something you’ve been holding back. You don’t have to send it, just write it out. -
In this episode I share how I got unstuck.
I am smiling as I record this, and not just because the sun has finally decided to show its face! I am genuinely excited because, at last, I no longer feel stuck, frustrated, and blighted by indecision.
For years I struggled to transform my ideas and dreams into reality. I would spend copious amounts of time planning and scribbling down my plans in journals but it was always such a struggle to implement and execute them.
I would spend way too much time in my head, second-guessing myself and allowing self-doubt to sabotage my efforts.
STUCKSVILLE
Let’s face it, we will all experience some form of stuckness at certain times in our lives. Your reason for why you may feel stuck will be different to mine, but the feeling is very much the same.
It doesn’t feel good, does it?
Here are just some of the feelings that you might be experiencing if you are currently stuck.
Overwhelmed
Paralyzed
Frustrated
Helpless
Confused
Discouraged
Restless
Trapped
Resentful
Indecisive
Hopeless
Boy, just writing all those down feels heavy!
I thought I would share in this episode what has worked for me over the past couple of years, and helped me finally unstick myself.
Having some coaching when we are feeling stuck can be a real game changer. Just having another person to shine a light onto our issue, and see if from another perspective can be so powerful.
During the summer I am offering a complimentary coaching session, no strings attached.
This is a 45 minute coaching session with me that will help you gain clarity and guide you towards getting unstuck.
Follow this link to book a session with me. BOOK FREE COACHING
Feel free to drop me an email if you have any questions at [email protected]
Kay Holdsworth - Therapist & Journaling Coach (@kay.holdsworth) • Instagram photos and videos
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OMG, we are nearly halfway through the year. How the blumers did that happen! Blink and it will be Christmas.
In today’s episode, I’m sharing my new journaling practice with you. If you've never tried journaling, it can feel daunting, and you might wonder where to start. Don’t worry; I’ve got you covered.
I’ve been journaling since I was about 12, although I used to call it keeping a diary back in the day. I really should dig out some of my old diaries and share a little of what I wrote. I dare say it will be seriously cringe-worthy. But that’s the beauty of keeping a journal—it’s for your eyes only. You can write whatever you like. When I write, I don’t give a damn about spelling, grammar, or punctuation, and sometimes it’s hard to read it back because my handwriting is so scruffy.
I go through ebbs and flows with journaling. For years, I religiously wrote Morning Pages (check out Julia Cameron's book *The Artist’s Way* to find out more). Recently, my journaling practice had started to dry up a bit, and that’s a bit rubbish when you’ve started delivering journaling workshops! It was a struggle to fit journaling in, what with yoga, a dog to walk, and a nine-year-old to get to school.
Then I had a brainwave.
What if I put my journal under my bed and let it be the first thing I do as soon as I open my eyes? This is the time when Zen (my son) and Luck (my dog) are still asleep, so it seems a perfect time, and it doesn’t involve me getting out of bed and waking anyone up.
So far, (yes, it is only day 4) it’s working a treat, and I seem to have got my journaling mojo back. Whoop whoop!
I’ve also introduced a new structure to my journaling sessions that surprisingly seems to have created more insight and personal reflection.
Here’s the format I’m using:
- What energized or excited you yesterday?
- What depleted or drained you yesterday?
- What did you learn yesterday?
I was a bit doubtful that this would work for me because, let’s face it, some days nothing much exciting happens. But actually, what I found was it helped me connect with those small moments in the day that were pleasurable and enjoyable. These questions got me thinking about the moments in the day where my mood lifted. The writing has ended up taking me off in directions that I would not normally write about, like past memories.
The truth is, though, you do not need to follow any format to journal. It is totally up to you what you write about. You can free-write on anything and everything—your thoughts, feelings, ideas, plans, to-do lists, a gratitude list, dreams, goals, or reflections on your day.
I would love it if you could take the time to give the podcast a review.
You can email me at [email protected]
Home | Kay Holdsworth : Create Yourself
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I had the pleasure to talk to Carolyn Boddington who is a marketing consultant and strategist who champions female-led entrepreneurs and businesses.
In this episode Carolyn talks about the potential power and freedom women can gain from creating an on-line business.
With the help of tech we can serve clients all over the world, work anywhere and create a flexible business that fits around our families.
I loved hearing about how Carolyn decided to learn to ride a horse at age 42, even though it was totally out of her comfort zone. Yes, there was fear, especially in the early days when she rode her horse but she continued to do it anyway.
Cantering and Galloping alone through the countryside sounds so liberating and freeing. It just shows that we can all learn a new skill at any age, the only thing that stops us is the limits we place on ourselves.
This is a common issue that we women often face, and we dig into this during our conversation. We reflect on how women often struggle with self-doubt and hold themselves back, even though the truth is they are more than capable.
Carolyn offers some wonderful words of wisdom, encouraging women to listen to their intuition, as 99% of the time it will be right.
She talks about how if we have an idea, that has come to us, like a business idea, it has come to us for a reason. We need to learn to trust ourselves more.
The message of this podcast is that when women trust in themselves and go for it they can achieve so much more than they thought possible.
I hope you enjoy listening to this podcast and if you need to get in touch with Carolyn you can find her at the links below.
I have personally worked with Carolyn, The story marketing session I did at the beginning of the year was so useful. It helped me to gain deeper clarity on my business message and who I serve. I can certainly recommend it.
Carolyn Boddington | Digital Marketing & Marketing Strategy CoachCarolyn Boddington (@carolynbodd) • Instagram photos and videosDuring the interview we mention The Dream Builder Programme with Joy Foster. Here is the link. Joy (@Techpixies) is amazing to work with.
Dream Builder Program (techpixies.com)
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