Start with Small Steps

171 - Overcoming Limiting Beliefs with Self-Therapy Today, I talk to you about the book How to Be Your Own Therapist by Owen O’Kane and the importance of reprogramming our negative thoughts and challenging the rules we have set for ourselves. You and I are not victims of our thoughts and we have the power to break free from the negative narratives in our minds. By reprogramming ourselves and adopting new, more beneficial rules, we can overcome the limiting beliefs that hold us back. Let’s prioritize our own well-being and engage with life authentically. Taking care of our physical and mental health, engaging in activities that bring us joy and calm, and surrounding ourselves with supportive people are essential for personal growth. I believe in being kind to ourselves and others, as well as prioritizing the needs of others without becoming people-pleasers. Here are some practical strategies that can help us manage negative thoughts. I like to use grounding practices and tapping to distract my mind from negative spirals. By rewiring our reactions and focusing on an action plan, we can address triggers and create healthier habits. Reflecting on lessons learned and practicing gratitude can also contribute to our overall well-being. Let’s take small steps towards self-improvement and be patient with ourselves throughout the process. Remember, setbacks and challenges are a normal part of life, but with perseverance and self-compassion, we can navigate through difficult times and find our way back to a positive path. https://startwithsmallsteps.com/?p=3805 https://www.owenokane.com/the-books/ Jill’s Links https://affiliate.notion.so/NorthwoodsJill https://affiliate.notion.so/NorthwoodsAI https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

170 - The Importance of Self-Therapy and Reflection I discussed the importance of therapy and self-reflection in managing our emotions and improving our lives from the book How to Be Your Own Therapist by Owen O'Kane. Therapy and self-reflection can help us manage our emotions and improve our lives. When someone goes to therapy, they get to bounce ideas off of someone who is objective and can offer a different perspective. It's beneficial in navigating through difficult emotions and experiences. It's particularly interesting how our childhood experiences impact our current emotions and beliefs. Our brains are wired to react quickly to protect us, but sometimes, this reactivity can be overdone, leading to negative emotions and thought patterns. By challenging automatic emotional responses and examining the core beliefs we have developed, we can work towards managing our perfectionism and cultivating kindness towards ourselves. Understanding your core beliefs is key in helping to address and reshape them. Through self-therapy, you can better understand my past experiences and how they influence current thoughts and behaviors. By reflecting on your life story, acknowledging both positive and negative events, and sharing experiences with a supportive listener, you can reframe your perspectives and find hope for the future. Ultimately, while self-therapy can be a valuable tool, you can learn that you are the solution to your problems. It requires a commitment to self-reflection, patience, and a willingness to challenge and change your patterns of thinking and reacting. By taking small steps towards self-understanding and embracing the self-therapy process, you can work towards leading a happier, more fulfilling life. https://startwithsmallsteps.com/?p=3808 https://www.owenokane.com/the-books/ Jill’s Links https://affiliate.notion.so/NorthwoodsJill https://affiliate.notion.so/NorthwoodsAI https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

169 - The Importance of Intentional Rest I dive into the concept of rest and how it's often mistaken for laziness. With everything going on in the world right now, it's no wonder that o many of us are feeling exhausted and drained. But don't worry, we've got you covered! We'll be discussing all sorts of ways to find rest and recharge, so that you can tackle your day-to-day responsibilities with renewed energy and focus. First off, let's talk about the most obvious form of rest: sleep! Whether it's taking a nap or hitting the hay early, getting some shut-eye is crucial for our overall well-being. But intentional rest can take on many forms, and what works for one person may not work for another. Different types of rest and how they can be beneficial for different people. For example, have you ever tried guided imagery or meditation? It can be a great way to calm your mind and recharge your batteries. We'll be sharing some personal experiences with creating mental images of peaceful scenes, like walking on a beach or through a rainforest. But rest isn't just about sitting still and doing nothing. Sometimes, it's about engaging in activities that bring us joy and fulfillment. We'll be talking about things like going for a walk in nature, listening to music, spending time with pets, or taking a hot bath – all great ways to relax and recharge. Finding time with friends at either random fun or scheduled events is a fun way to relax. Of course, it's important to remember that rest should refocus and reenergize us, not demotivate us or cause procrastination. We'll be discussing how to find that balance, and encouraging listeners to be mindful of the difference between rest and laziness. Rest should have a purpose and help us tackle our goals with renewed inspiration and motivation. So, if you're feeling burnt out and in need of some rest, tune in to today's episode. We'll be sharing all sorts of tips and tricks for finding rest that works for you. And remember, taking the time to recharge is crucial for your overall well-being and productivity. https://startwithsmallsteps.com/?p=3802 Jill’s Links https://affiliate.notion.so/NorthwoodsJill https://affiliate.notion.so/NorthwoodsAI https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

168 - Embracing the Power of Decision-Making Today, talk about something crucial to achieving success in life: making decisions. Even deciding not to make a decision is still a decision, and it can lead to missed opportunities and a feeling of stagnation. That's why it's better to make wrong decisions and learn from them than remain indecisive and not move forward. Indecision can prevent personal growth, limit advancement, and hinder the pursuit of happiness. I know that decision-making can be tough. It can be difficult to choose between options and fear making the wrong choice. But I've learned that taking action is the key to overcoming indecision. By setting goals, breaking them down into smaller steps, and seeking advice and research, we can make informed decisions that align with our aspirations. And it's important to be kind to ourselves throughout the process and manage stress and anxiety. Making decisions not only shapes our lives but also influences how others perceive us. Being decisive portrays confidence, self-trust, and a sense of direction. And the best part? Decision-making is an ongoing journey. We may face setbacks and rejections, but it's crucial to remain committed to our goals and learn from our experiences. By taking action, we become more confident, productive, and capable of building fulfilling relationships. Remember, having a decision firmly in our grasp starts with taking small steps. https://startwithsmallsteps.com/?p=3780 Jill’s Links https://affiliate.notion.so/NorthwoodsJill https://affiliate.notion.so/NorthwoodsAI https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

167 - Taking the Extra Step for Excellence I talk about the importance of going above and beyond personally and professionally. I share an idea from Napoleon Hill's book to highlight the benefits of going the extra mile and encourage listeners like you to make additional efforts and exceed expectations consistently. In today's society, many individuals only do the bare minimum. However, I believe that additional efforts can positively impact one's reputation and opportunities for growth. By focusing on what a boss dislikes doing and taking on those tasks with excellence, you can become indispensable in the workplace. Going the extra mile is not about working longer hours, but rather about adding an extra touch of quality and care to my work. Going the extra mile extends beyond professional settings and you can find ways to make a difference in your personal relationships by doing small acts of kindness and going above and beyond for others. I believe that serving and helping others can bring positivity and fulfillment to our lives. Overall, we explore the philosophy of going above and beyond in various aspects of life. I hope to inspire you to become the kind of person who consistently exceeds expectations and brings value to others. https://startwithsmallsteps.com/?p=3775 Jill’s Links https://affiliate.notion.so/NorthwoodsJill https://affiliate.notion.so/NorthwoodsAI https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

166 - Turning Regrets into Opportunities We explore the topic of regrets and how we can deal with them in a positive and constructive way. One of the key things we discuss is reframing regrets and finding silver linings. Even when things don't go as planned, there are often positive aspects to be acknowledged. The concept of "at least" moments can help us shift our perspective and focus on the good in a situation. Another important strategy is self-compassion. It's so important that we treat ourselves with the same kindness we would offer a friend. The idea of self-distancing can help us analyze our regrets from a third-person perspective and gain better insights for the future. So, how can we use our regrets as catalysts for personal growth and improvement? We discuss the value of failure resumes, which serve as inventories of lessons learned from past mistakes. The importance of matching regrets with resolutions and adopting a journey mindset, viewing life as an adventure with ups and downs. This episode provides you with practical strategies and perspectives to help you navigate and overcome your regrets in a positive and constructive way. Remember, it's okay to make mistakes, and not everything will go perfectly. Let's make peace with our regrets and focus on maximizing our important decisions. https://www.danpink.com/the-power-of-regret/ https://startwithsmallsteps.com/?p=3771 Jill’s Links https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

165 - How Looking Backward Moves Us Forward In this episode, I delve into the topic of regrets and their impact on our lives. I talk about the book The Power of Regrets, How Looking Backward Moves Us Forward, by Daniel H. Pink. He draws on insights from a researcher who conducted a World Regret Survey, which classified regrets into four types: foundation regrets, boldness regrets, moral regrets, and connection regrets. My own regrets and experiences helped shape who I am today. The importance of learning from regrets and using them as a catalyst for future growth. I discuss three different approaches to dealing with feelings: expressing them openly, burying them, or using them for better thinking. I believe that the latter approach can help us make better decisions and understand ourselves better. Furthermore, regrets can add meaning to our lives, contrasting and enriching our experiences. Embrace their regrets as part of their personal stories and use them for growth. There are different types of regrets that people commonly have, such as relationship regrets for women and career regrets for men. Also, there are distinguishing characteristics between regrets of inaction and regrets of action, noting that regrets of inaction tend to resonate more strongly with people as they age. Reflect on how you handle regrets and categorize your regrets to gain a better understanding of their impact. https://www.danpink.com/the-power-of-regret/ https://startwithsmallsteps.com/?p=3766 Jill’s Links https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

164 - Using the Tools of the Creative Today, we will explore the concept of creativity and how it applies to our everyday lives. I'll be sharing some insights from Adam Savage's book, "Every Tool is a Hammer", as well as my own experiences with podcasting and project management. First up, let's talk about the power of deadlines. As creators, we all have unique ways of expressing ourselves, but sometimes we need a little push to make decisions and move forward. That's where deadlines come in - they can help us prioritize and fine-tune what's truly important in our projects. I'll be sharing some tips on how to set effective deadlines and how they've helped me improve my own work. Next, we'll delve into the world of project management and diagramming. Even if you're not a natural artist, there are plenty of tools and apps available to help you create diagrams and visualize your work. I'll be sharing my own experience with using Visio to diagram a project plan at work, and how it helped us identify a crucial gap in our process. Then, we'll explore the concept of learning by iterations. It's all about understanding that the first few attempts at something may not be perfect, but each attempt gets us closer to perfection. Embrace the journey of creativity, even when it doesn't go as planned. Sometimes, the most joy comes from the unexpected turns in our creative journey. https://www.youtube.com/watch?v=98S4m-uZe9Y https://startwithsmallsteps.com/?p=3759 Jill’s Links https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

163 -Embracing the Maker Mindset and Unleashing Your Creativity Today, we talk about the importance of embracing creativity and the mindset of being a maker. Anyone can be a creator, no matter what activity or project they choose. I'll be sharing some ideas from the book Every Tool's a Hammer. Life is What You Make It by Adam Savage and insights about the power of passion and obsession in driving creative pursuits. Additionally, I'll be highlighting the significance of creating detailed lists and organizing tasks to maintain focus and momentum. Are you familiar with the concept of "knolling"? I'll be discussing it and the importance of setting up a workspace or environment that is conducive to creativity and productivity. Collaboration is key, and I'll be stressing the value of seeking help when needed rather than trying to tackle everything independently. I know that challenges may arise during the creative process, but I want to encourage you to persevere and complete projects with attention to detail. In this episode, I want to remind you that everyone has the ability to be a maker in their own unique way. Whether it be through crafting physical objects or engaging in creative pursuits like public speaking or podcasting, there are endless possibilities. So, let's embrace our passions, follow our inspirations, and take small steps towards realizing our creative potential. https://www.youtube.com/watch?v=98S4m-uZe9Y https://startwithsmallsteps.com/163-embracing-the-maker-mindset-and-unleashing-your-creativity/(opens in a new tab) Jill’s Links https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com

162 - Mastering Communication in a Distracted World We'll dive into the topic of capturing and retaining attention in an increasingly distracted world. As a host, I know firsthand how challenging it can be to maintain focus in various situations. We will review some useful tips and strategies to help you improve your communication skills and hold your audience's attention. One of the key things to keep in mind is that attention must be earned, not bought or stolen. That's why I highly recommend checking out "8 Seconds: Communication Secrets for a Distracted World" by Paul Hellman. This book is a fantastic resource for anyone looking to gain people's attention and make a lasting impact through communication. One of my favorite techniques is using a clear structure in presentations that addresses the audience's questions: why they should listen, what the main topic is, and what action they should take after receiving the information. It's also important to use impactful words and avoid unnecessary details, as saying less can often lead to better understanding and retention of information. By implementing the strategies we've discussed today, you can make a big difference in how you capture and hold your audience's attention. So, take these tips and put them into practice in your own communication sessions. https://expresspotential.com/youve-got-8-seconds/ https://startwithsmallsteps.com/?p=3749 Jill’s Links https://www.buymeacoffee.com/startwithsmallsteps https://twitter.com/startwithsmallsteps Email the podcast at jill@startwithsmallsteps.com