About Progress

I had the idea to start sharing "progress principles" based on things that I was struggling with personally, and that my coaching clients were struggling with, as well. Today I want to come back to something that you will be familiar with if you've been a long-time listener, and that's the all-or-nothing trap. I don't like to encourage any extremes here, but can it really work to do things in the middle? I say yes! And it starts with courage.In this bite-sized episode I have three tips that will give you the permission, and gentle nudge, to have courage when it comes to your personal growth. I hope you take that courage and lean into it to do something (not all or nothing!) with what you've learned today. My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Last year I had the opportunity to interview a returning favorite, Dr. Jennifer Finlayson-Fife, and her sister Carolyn Bever, which produced two of the most thought-provoking episodes of that year. We discussed how to parent your perfectionistic child in part one and part two of that interview. During that conversation the idea of self-expansion was brought up, and I knew we would need a whole future episode to deep dive that topic.Today is that day. Dr. Jennifer Finlayson-Fife joins me to explain what it is, and why self-expansion will improve every area of your life, including relationships (her major area of expertise!) She offers unique insight as a therapist that will help you ask yourself the tough questions and see what type of self-expansion is possible in your season. Tune in and learn how your pursuit of growth in this way is one of the kindest things you can do for your relationship with your self, and with others. My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey.Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Before you dive head first into a list of goals or resolutions for the new year, I want you to do something first. Get clear about your values. In this episode I will teach you why that matters, down to the impact it can have on your smallest day-to-day decisions. And for those of you asking, "What even are my values?" I created the Ultimate Values Exercise, a thorough, yet approachable, place to start. (And here's the 15 minute online quiz I mentioned.)Tune in to hear four truths about values, my top five values, and an extremely vulnerable story related to one of them: leadership. It's a voice memo I recorded during a low point with the podcast, one that I never intended to ever air. I'm sharing it now to illustrate how knowing my values, and clinging to them, kept me going during a lot of self doubt. I hope you feel inspired and equipped to begin living a more value driven life that is truly fulfilling, meaningful, and clear.Get my Did Something guide in the weekly newsletter! My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

In this month's edition of "Dear Progressor," you'll hear from members of this community who called in and answered my prompt to share their did something lists. I based this on the idea that we need to look back in order to better look forward - in this case to a new year!This episode is really fun because it's not just a laundry list of goals and achievements. We get to hear a lot of fun things! And I kick it off with 3 things on my own did something list. These women share things ranging from the word that describes their past year, the old hobbies they got back into, returning to their education and even book publishing! I hope this inspires you to create your own Did Something List so you can see all that you really did accomplish over this past year and go confidently into 2023. My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

I feel pretty in tune with the rhythms of this community, so I tried to predict what topics we (including me) would need as the year ends and a new one begins. I find that many of us have heightened expectations, yet lowered faculties from all of our demands, and that can lead to some anxiety. Today I'm talking with licensed therapist Kimberley Quinlan, an expert on anxiety disorders in her practice and on her podcast, My Anxiety Toolkit. This is her second time on the podcast, you can listen to the first interview here.Kimberley breaks down several safety behaviors that you may be engaging in, and the way she describes perfectionism as one of them is spot on. Her advice for approaching the new year is to know your values instead of set goals, and be very compassionate to yourself. We both offer our personal experiences related to the topic, she shares some research on procrastination, and then ends with a challenge for you to put pen to paper and set yourself up for success as we move into 2023!Get my Did Something guide in the weekly newsletter! My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

Managing life is about managing your expectations, and that can be a tough truth to learn. But I want to caution against high expectations that are too high, and also low expectations that are too low. The word switch I want to offer is to use the word WISE. And that will make your expectations subjective, because what is wise for you may be unwise for another and vice versa.I'm linking two episodes on limitations, one deep and one practical, because wise expectations can be about accepting limitations, too. I myself am about to enter a new season, having a newborn again after five years, and will need to really manage many of my expectations. In this episode I'm sharing my wise expectations about this upcoming time. As you approach your own shifts, or even just a busy end of the year, how can you manage your expectations more wisely? My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

I love the energy that the new year brings, because for many of us it's a time for looking forward and making new plans. I have a whole episode about being a January Joiner that you might love! But, I need you to know this was not always true for me. For years and years I did not set any goals or resolutions, I couldn't even keep a daily planner because I was afraid of setting expectations and failing. Trust me when I say that I have been on both sides and this workshop-style episode is for everyone listening.Let me explain to you how to look back, so you can look forward with four reasons why this matters as well as a very personal example of how this has played out in my life. You know that in this community we have a big focus on "Do Something," but today we're changing it up and I'm guiding you through your own "Did Something" list to end this year on a high note. You'll hear me walk through this in the episode, but make sure to sign up for my weekly newsletter to get it in digital/printable from. My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey.Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too!To celebrate 6 years of the podcast I'm giving away packages of my favorite things! Write (or update) a rating and review for a chance to win! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

"I need to figure out how to reset some of those routines and some of those self-care habits so that I can feel more fulfilled and less defeated as I show up to my day-to-day life." That's how Taryn, who you'll hear from in this coaching call, described her current struggle. Can you relate?We all experience seasons in life, and not just the ones where the weather changes. We may have seasons of consistency with our routines and self care that have us feeling really fulfilled. We may then have busy seasons where things like sickness or schedules can really get in our way. In this episode I work with Taryn to break things down, and to help her stay connected to herself as she sets up a plan to get back into the routines that make her feel the best.Tune in and see how this framework can work to support you before, during, or after your busy season when you personalize it to your situation. The Instagram reel that I mentioned! My FREE habits class is now available!! Full Show Notes Sticky Habit Method This episode is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/progress and get on your way to being your best self. Learn more about your ad choices. Visit megaphone.fm/adchoices