Teach Me How To Adult

Good listening is an underrated superpower… it makes you more magnetic, trustworthy, liked, and connected.Most people think they’re good listeners — but the truth is, a lot of us are just out here waiting for our turn to talk. So in today’s episode, we’re breaking down 8 key steps to become a better listener, so you can improve your communication skills, strengthen your relationships, and make people actually feel heard.It’s like that Maya Angelou quote: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” And a huge part of how we make people feel is based on how we listen to them.Want to transform the way you connect? Learn how to master active listening, build trust, lead with curiosity, and become the person everyone feels safe opening up to.Tune in to hear more about:How to master active listening and emotional attunementThe #1 thing people actually mean when they say they “don’t feel heard”Why deep listening makes you more attractive, trustworthy, and influentialHow to listen with sincerity instead of “performing” empathyRemoving distractions and meeting people where they are in a convoThe art of a good follow-upWhy questions and curiosity are the key to deeper connectionNonverbal cues to show that you’re listeningEye contact 101Why nonverbal cues can be challenging for neurodivergent peopleThe surprising way of interacting that makes people open up moreWhether you want to communicate better at work, deepen intimacy with your partner, or just sharpen your conversational skills, I hope this helps you unlock the gift of deep listening.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. If you find yourself comparing your life to everyone else’s highlight reel… this throwback is for you.It’s easy to spiral into self-doubt, jealousy, or the feeling that you’re “falling behind.” But what if healthy envy isn’t the enemy… what if it’s your compass pointing you toward what you actually want? Tune in to learn the difference between motivating envy vs. toxic jealousy and comparison, and how to shift from “why not me?” to “what is this showing me about my desires?”Remember, The grass isn’t greener on the other side. The grass is greener where you water it. Listen to the full episode here. Tune in every Monday for an expert dose of life advice in under 10 minutes. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Dr. Tara, a certified sexologist and TikTok’s #1 sex educator, shares her insights on rebuilding intimacy and understanding sexual compatibility. She explains her unique four-dimensional sexual profile to help couples navigate their differences. Discover practical tips for reigniting desire, from mutual masturbation to simple intimacy starters throughout the day. Dr. Tara also discusses how stress and hormones affect libido and details the various types of orgasms, empowering listeners to reconnect and enhance their sexual experiences.

Have you ever felt like time is flying by? It’s not just in your head! Discover how dopamine affects your perception of time and learn why novelty can make life feel longer. Shared experiences can deepen relationships, becoming a new love language. Get tips on adding small, manageable changes to your routine, like trying new recipes or exploring your local area. Embrace the power of novelty to keep the spark alive in your life!

Shanna Pearson, founder of the leading ADHD coaching company and bestselling author of Invisible ADHD, discusses the often-misunderstood traits of ADHD in adults, especially women. She explains the brain chemistry of ADHD and how it can be misdiagnosed as anxiety or depression. Shanna shares insights on emotional regulation, the exhaustion of masking symptoms, and practical tools for managing mood and motivation. Plus, learn about the importance of recognizing ADHD strengths and implementing ADHD-friendly systems in daily life.

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Feeling stuck, overthinking every decision, or questioning your next move? I've been there. So we're throwing it back to this potent advice from my friend and coach, Sasha Patpatia.We cover Sasha’s decision-making framework to help you move forward with clarity, how to overcome analysis paralysis and fear of making the “wrong” choice, and redefining success to align with your values.Sasha is a multidisciplinary artist, writer, and board-certified career and mindset coach for creatives. Sasha has helped me navigate some of my biggest pivots — from career shifts to creative roadblocks.In Sasha's words: “Our definition of success is doing what I said I would do, with clarity, focus, ease & grace.”Listen to our full episode here.Tune in every Monday for an expert dose of life advice in under 10 minutes.Follow Sasha: https://www.sashapatpatia.com/ Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Are you a night owl, early bird, or something in between? The key to better sleep, more energy, and improved wellness might be in understanding your chronotype — your body’s natural biological clock.We’re diving into the science of chronotypes and how understanding yours can help you optimize your sleep schedule, energy, focus, and mood, without forcing yourself into a routine that leads to “social jet lag”. (For night owls who struggle with early mornings, this is the validating episode you deserve!)Whether you’re a Bear, Lion, Wolf, or Dolphin (based on Dr. Michael Breus’ sleep research), your chronotype determines when you’re wired to wake up, feel alert, and perform at your best. But most of us are living out of sync with our internal clock. So how do we hack it?It’s time to stop fighting your biology and learn how to work with your natural rhythms. Tune in to learn about:🌙 What your chronotype says about your sleep patterns, focus, and productivity☀️ The best time to sleep, eat, and work for each archetype (Bear, Lion, Wolf, and Dolphin)🧠 How to optimize your circadian rhythm for better sleep and energy⚡ How to reduce “social jet lag” and feel more aligned with your internal clock💡 Lifestyle tips for improving sleep hygiene, light exposure, and reduced screen timeIf you want to figure out how to wake up with energy, fix your sleep schedule, or get more productive during peak energy windows, this Quickie is for you.Take the Sleep Doctor Chronotype Quiz here. For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed. Are you dressing for the life you have — or the one you think you should have?We’re throwing it back to this key advice from Conni Jespersen, educational wardrobe stylist and founder of Art in the Find, to help you redefine your style identity and build a wardrobe that actually feels like you. Through her Signature Style Method Course, she helps clients edit their closets and uncover their unique style.We cover the 5 key elements of personal style — personality, lifestyle, preferences, environment, and influences — to help you uncover your unique signature look with confidence.Conni has kindly given Teach Me How To Adult listeners a discount on her Signature Style Method Course (which has helped me SO much in understanding the elements of my personal style), so if you’re ready to revamp your wardrobe, check it out here and use the discount code style10 for 10% off. Listen to our full episode with Conni here.Tune in every Monday for an expert dose of life advice in under 10 minutes.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Are you exhausted from constantly trying to make everyone else happy, and losing yourself in the process? Today, we’re talking about breaking free from the burnout of people-pleasing, perfectionism, and emotional outsourcing, and how to regulate your nervous system, trust yourself, and stop abandoning your own needs for the comfort of others.We’re joined by Beatriz Victoria Albina, NP, MPH, SEP, a Family Nurse Practitioner, Somatic Experiencing and Breathwork Practitioner, and Master Certified Somatic Life Coach. Bea unpacks the hidden cost of emotional outsourcing™, AKA the survival habit of looking to others for validation, self-worth, and emotional regulation, instead of tuning into yourself.We dive into polyvagal theory, recognizing when you’re in functional freeze, and using somatic tools and nervous system mapping to heal the patterns of codependency, self-abandonment, and avoidance that keep you stuck.If you’ve ever Googled “how to stop people-pleasing,” “why do I care so much what people think,” “how to heal my nervous system,” or “how to set boundaries without guilt,” this episode is for you.Tune in to learn about:What Emotional Outsourcing really means — and why it’s a nervous system response, not a personality flawHow people-pleasing, perfectionism, and codependence develop from early survival patternsPolyvagal theory 101: how understanding your vagus nerve can help you stop self-abandoningAre you in a state of functional freeze? How to recognize and heal from itUnderstanding social hypervigilence (and the empath paradox)How to set boundaries and make decisions without guilt or second-guessingNervous system mapping and somatic tools to interrupt your automatic responsesHow to find balance between flexibility and authenticityHow to stop “performing” to earn love and acceptancePractical tools for reclaiming your identity, rebuilding self-trust, and honouring your own needs without fear of conflictFollow Bea's Instagram and podcast. Buy Bea's book End Emotional Outsourcing! For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Have you ever stayed in a job, relationship, or situation that’s making you unhappy just because you’ve already invested so much time, money or effort into it? GIRL, SAME. And that’s on sunk cost fallacy, one of the most common (and costly) psychological biases that can keep us trapped following paths that no longer serve us.Being able to change your mind and make better decisions is a major key to adulting, so in this episode, we’re unpacking the psychology of sunk cost fallacy and how to finally stop letting past investments dictate your future decisions. I dive into how this bias impacts your career, relationships, and mindset, and the powerful mental shifts you can make to start choosing based on alignment — not avoidance.Just because you’ve spent a long time making a mistake doesn’t mean you need to keep making it….  sometimes, cutting your losses can be an investment in your future self.Tune in for:🧠 The psychology behind why we stay stuck (loss aversion, identity, fear of failure, and more)💔 How sunk cost bias shows up in relationships, career, and big life decisions💸 How to know when to walk away vs when to stay committed💡 3 steps to challenging these thinking patterns and attuning to what you really want✏️ 4 powerful reflection questions to break free from sunk cost thinking✨ Why walking away isn’t quitting — it’s evolving and growingWhatever big decisions or questions you’re navigating, this episode will help you make smarter, more self-aware decisions so you can let go of what’s no longer working.For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube