{"version":"1.0.0","segments":[{"speaker":"Valerie Friedlander","startTime":0.0,"endTime":2.22,"body":"Hello, my"},{"speaker":"Valerie Friedlander","startTime":0.0,"endTime":2.22,"body":"friends, and welcome to another"},{"speaker":"Valerie Friedlander","startTime":2.22,"endTime":5.76,"body":"episode of unlimited today, we"},{"speaker":"Valerie Friedlander","startTime":2.22,"endTime":5.76,"body":"are talking about three"},{"speaker":"Valerie Friedlander","startTime":5.82,"endTime":10.14,"body":"essentials to maximize your"},{"speaker":"Valerie Friedlander","startTime":5.82,"endTime":10.14,"body":"experience at an event, and this"},{"speaker":"Valerie Friedlander","startTime":10.14,"endTime":14.94,"body":"is whether it is a business"},{"speaker":"Valerie Friedlander","startTime":10.14,"endTime":14.94,"body":"event or a conference or whether"},{"speaker":"Valerie Friedlander","startTime":14.94,"endTime":20.78,"body":"it is a retreat or a self care"},{"speaker":"Valerie Friedlander","startTime":14.94,"endTime":20.78,"body":"experience. These tips are"},{"speaker":"Valerie Friedlander","startTime":20.78,"endTime":26.0,"body":"designed to help you focus and"},{"speaker":"Valerie Friedlander","startTime":20.78,"endTime":26.0,"body":"stay centered and support"},{"speaker":"Valerie Friedlander","startTime":26.0,"endTime":31.04,"body":"yourself so that you are getting"},{"speaker":"Valerie Friedlander","startTime":26.0,"endTime":31.04,"body":"what you signed up to get at"},{"speaker":"Valerie Friedlander","startTime":31.04,"endTime":36.68,"body":"least as much as you have power"},{"speaker":"Valerie Friedlander","startTime":31.04,"endTime":36.68,"body":"over that at an event, I created"},{"speaker":"Valerie Friedlander","startTime":36.68,"endTime":40.66,"body":"this framework several years ago"},{"speaker":"Valerie Friedlander","startTime":36.68,"endTime":40.66,"body":"when I was asked to put it"},{"speaker":"Valerie Friedlander","startTime":40.66,"endTime":46.36,"body":"together for a retreat for women"},{"speaker":"Valerie Friedlander","startTime":40.66,"endTime":46.36,"body":"who are moms and in business."},{"speaker":"Valerie Friedlander","startTime":47.02,"endTime":50.8,"body":"Some of the things that were"},{"speaker":"Valerie Friedlander","startTime":47.02,"endTime":50.8,"body":"coming up for folks is that they"},{"speaker":"Valerie Friedlander","startTime":50.8,"endTime":54.46,"body":"were feeling FOMO, there was"},{"speaker":"Valerie Friedlander","startTime":50.8,"endTime":54.46,"body":"guilt leaving their children."},{"speaker":"Valerie Friedlander","startTime":54.88,"endTime":59.14,"body":"There was overwhelm. A lot of"},{"speaker":"Valerie Friedlander","startTime":54.88,"endTime":59.14,"body":"introverts wanting to get as"},{"speaker":"Valerie Friedlander","startTime":59.14,"endTime":63.18,"body":"much as they could out of this"},{"speaker":"Valerie Friedlander","startTime":59.14,"endTime":63.18,"body":"event, this experience, but also"},{"speaker":"Valerie Friedlander","startTime":63.18,"endTime":66.66,"body":"getting overwhelmed by all the"},{"speaker":"Valerie Friedlander","startTime":63.18,"endTime":66.66,"body":"people. So I was asked to put"},{"speaker":"Valerie Friedlander","startTime":66.66,"endTime":73.32,"body":"this together to help everybody"},{"speaker":"Valerie Friedlander","startTime":66.66,"endTime":73.32,"body":"focus and be able to really"},{"speaker":"Valerie Friedlander","startTime":73.32,"endTime":79.68,"body":"enjoy being there and get what"},{"speaker":"Valerie Friedlander","startTime":73.32,"endTime":79.68,"body":"they came to get out of the"},{"speaker":"Valerie Friedlander","startTime":79.86,"endTime":85.82,"body":"experience. So this is what I"},{"speaker":"Valerie Friedlander","startTime":79.86,"endTime":85.82,"body":"put together. It is focused on"},{"speaker":"Valerie Friedlander","startTime":86.06,"endTime":90.44,"body":"the three things I think are"},{"speaker":"Valerie Friedlander","startTime":86.06,"endTime":90.44,"body":"most important. One is your"},{"speaker":"Valerie Friedlander","startTime":90.44,"endTime":94.7,"body":"values. And this ties to what"},{"speaker":"Valerie Friedlander","startTime":90.44,"endTime":94.7,"body":"you want to get out of the"},{"speaker":"Valerie Friedlander","startTime":94.7,"endTime":97.52,"body":"event, why you signed up for it"},{"speaker":"Valerie Friedlander","startTime":94.7,"endTime":97.52,"body":"in the first place, or if you're"},{"speaker":"Valerie Friedlander","startTime":97.52,"endTime":100.96,"body":"trying to figure out what kind"},{"speaker":"Valerie Friedlander","startTime":97.52,"endTime":100.96,"body":"of event to sign up for, it can"},{"speaker":"Valerie Friedlander","startTime":100.96,"endTime":106.72,"body":"help you focus on what that is."},{"speaker":"Valerie Friedlander","startTime":100.96,"endTime":106.72,"body":"So what your values are, what"},{"speaker":"Valerie Friedlander","startTime":106.72,"endTime":111.22,"body":"you want, what your priorities"},{"speaker":"Valerie Friedlander","startTime":106.72,"endTime":111.22,"body":"are. The second part is"},{"speaker":"Valerie Friedlander","startTime":111.22,"endTime":116.8,"body":"boundaries, and this creates"},{"speaker":"Valerie Friedlander","startTime":111.22,"endTime":116.8,"body":"that container to support what"},{"speaker":"Valerie Friedlander","startTime":116.8,"endTime":122.04,"body":"you're there to get. So how you"},{"speaker":"Valerie Friedlander","startTime":116.8,"endTime":122.04,"body":"want to show up as well as what"},{"speaker":"Valerie Friedlander","startTime":122.04,"endTime":126.12,"body":"you want out of the event. So"},{"speaker":"Valerie Friedlander","startTime":122.04,"endTime":126.12,"body":"what do you need to support you"},{"speaker":"Valerie Friedlander","startTime":126.72,"endTime":130.5,"body":"showing up and obtaining why"},{"speaker":"Valerie Friedlander","startTime":126.72,"endTime":130.5,"body":"you're there in the first place?"},{"speaker":"Valerie Friedlander","startTime":131.28,"endTime":133.98,"body":"This is not to say that you're"},{"speaker":"Valerie Friedlander","startTime":131.28,"endTime":133.98,"body":"going to stay within your"},{"speaker":"Valerie Friedlander","startTime":133.98,"endTime":137.28,"body":"comfort zone. This is how do you"},{"speaker":"Valerie Friedlander","startTime":133.98,"endTime":137.28,"body":"stretch your comfort zone to the"},{"speaker":"Valerie Friedlander","startTime":137.28,"endTime":143.36,"body":"place that you want to stretch"},{"speaker":"Valerie Friedlander","startTime":137.28,"endTime":143.36,"body":"without tearing so maybe it's"},{"speaker":"Valerie Friedlander","startTime":143.36,"endTime":147.14,"body":"self care things. It's also"},{"speaker":"Valerie Friedlander","startTime":143.36,"endTime":147.14,"body":"recognizing what sabotages you"},{"speaker":"Valerie Friedlander","startTime":147.5,"endTime":151.76,"body":"and creating a support system"},{"speaker":"Valerie Friedlander","startTime":147.5,"endTime":151.76,"body":"for that. And along those lines,"},{"speaker":"Valerie Friedlander","startTime":151.76,"endTime":158.54,"body":"that third essential is support"},{"speaker":"Valerie Friedlander","startTime":151.76,"endTime":158.54,"body":"or accountability. It"},{"speaker":"Valerie Friedlander","startTime":158.54,"endTime":161.32,"body":"particularly helps, especially"},{"speaker":"Valerie Friedlander","startTime":158.54,"endTime":161.32,"body":"when we're talking about a"},{"speaker":"Valerie Friedlander","startTime":161.32,"endTime":166.36,"body":"social situation, to have other"},{"speaker":"Valerie Friedlander","startTime":161.32,"endTime":166.36,"body":"person or people accountability."},{"speaker":"Valerie Friedlander","startTime":166.84,"endTime":170.08,"body":"Because when you're in social"},{"speaker":"Valerie Friedlander","startTime":166.84,"endTime":170.08,"body":"situations, especially if you"},{"speaker":"Valerie Friedlander","startTime":170.08,"endTime":174.04,"body":"tend to kind of go with the"},{"speaker":"Valerie Friedlander","startTime":170.08,"endTime":174.04,"body":"crowd or get pulled along or get"},{"speaker":"Valerie Friedlander","startTime":174.04,"endTime":177.82,"body":"overwhelmed and kind of freeze"},{"speaker":"Valerie Friedlander","startTime":174.04,"endTime":177.82,"body":"and do the things or not do the"},{"speaker":"Valerie Friedlander","startTime":177.82,"endTime":184.5,"body":"things, to have another person"},{"speaker":"Valerie Friedlander","startTime":177.82,"endTime":184.5,"body":"or people who can help you stay"},{"speaker":"Valerie Friedlander","startTime":184.5,"endTime":188.94,"body":"true to what you said you"},{"speaker":"Valerie Friedlander","startTime":184.5,"endTime":188.94,"body":"wanted, that can really make a"},{"speaker":"Valerie Friedlander","startTime":188.94,"endTime":193.44,"body":"powerful difference. But barring"},{"speaker":"Valerie Friedlander","startTime":188.94,"endTime":193.44,"body":"that, also setting up structures"},{"speaker":"Valerie Friedlander","startTime":193.44,"endTime":198.0,"body":"for yourself, knowing what tends"},{"speaker":"Valerie Friedlander","startTime":193.44,"endTime":198.0,"body":"to sabotage you, knowing what"},{"speaker":"Valerie Friedlander","startTime":198.0,"endTime":202.94,"body":"you tend to get shiny object"},{"speaker":"Valerie Friedlander","startTime":198.0,"endTime":202.94,"body":"about, having that awareness of"},{"speaker":"Valerie Friedlander","startTime":202.94,"endTime":207.92,"body":"previous experiences, or just of"},{"speaker":"Valerie Friedlander","startTime":202.94,"endTime":207.92,"body":"yourself, if you haven't had"},{"speaker":"Valerie Friedlander","startTime":207.92,"endTime":212.9,"body":"previous experiences, what you"},{"speaker":"Valerie Friedlander","startTime":207.92,"endTime":212.9,"body":"can put into place. Maybe it's a"},{"speaker":"Valerie Friedlander","startTime":212.9,"endTime":215.9,"body":"little alarm on your phone."},{"speaker":"Valerie Friedlander","startTime":212.9,"endTime":215.9,"body":"Maybe it's a note in your"},{"speaker":"Valerie Friedlander","startTime":215.9,"endTime":220.84,"body":"notebook or a background screen"},{"speaker":"Valerie Friedlander","startTime":215.9,"endTime":220.84,"body":"on your phone, something that"},{"speaker":"Valerie Friedlander","startTime":220.84,"endTime":227.8,"body":"can help you stay true to what"},{"speaker":"Valerie Friedlander","startTime":220.84,"endTime":227.8,"body":"you say you want, or at least to"},{"speaker":"Valerie Friedlander","startTime":227.8,"endTime":230.68,"body":"check in, because you can always"},{"speaker":"Valerie Friedlander","startTime":227.8,"endTime":230.68,"body":"change your mind. You can always"},{"speaker":"Valerie Friedlander","startTime":230.68,"endTime":234.28,"body":"go, You know what? I realize"},{"speaker":"Valerie Friedlander","startTime":230.68,"endTime":234.28,"body":"that this is different. So this"},{"speaker":"Valerie Friedlander","startTime":234.28,"endTime":238.0,"body":"isn't about being rigid. It's"},{"speaker":"Valerie Friedlander","startTime":234.28,"endTime":238.0,"body":"about being supportive, having"},{"speaker":"Valerie Friedlander","startTime":238.0,"endTime":242.58,"body":"that container for what's"},{"speaker":"Valerie Friedlander","startTime":238.0,"endTime":242.58,"body":"important. So I have a whole"},{"speaker":"Valerie Friedlander","startTime":243.18,"endTime":247.44,"body":"little outline for you. I also"},{"speaker":"Valerie Friedlander","startTime":243.18,"endTime":247.44,"body":"created a worksheet related to"},{"speaker":"Valerie Friedlander","startTime":247.44,"endTime":252.9,"body":"this for that event that I am"},{"speaker":"Valerie Friedlander","startTime":247.44,"endTime":252.9,"body":"going to share with you in my"},{"speaker":"Valerie Friedlander","startTime":252.9,"endTime":257.58,"body":"email so if you are not on my"},{"speaker":"Valerie Friedlander","startTime":252.9,"endTime":257.58,"body":"email list, I encourage you to"},{"speaker":"Valerie Friedlander","startTime":257.64,"endTime":261.02,"body":"sign up and get access to that."},{"speaker":"Valerie Friedlander","startTime":257.64,"endTime":261.02,"body":"I always send something out"},{"speaker":"Valerie Friedlander","startTime":261.26,"endTime":265.76,"body":"about a week after the podcast"},{"speaker":"Valerie Friedlander","startTime":261.26,"endTime":265.76,"body":"episode. That way, if you"},{"speaker":"Valerie Friedlander","startTime":265.76,"endTime":269.78,"body":"listened to this a little bit"},{"speaker":"Valerie Friedlander","startTime":265.76,"endTime":269.78,"body":"later, you can access it. So go"},{"speaker":"Valerie Friedlander","startTime":269.78,"endTime":272.78,"body":"sign up for that if you are not"},{"speaker":"Valerie Friedlander","startTime":269.78,"endTime":272.78,"body":"on there already. If this is"},{"speaker":"Valerie Friedlander","startTime":272.78,"endTime":278.78,"body":"something you want support with,"},{"speaker":"Valerie Friedlander","startTime":272.78,"endTime":278.78,"body":"I do offer a one off coaching"},{"speaker":"Valerie Friedlander","startTime":278.78,"endTime":281.32,"body":"session. If that's something"},{"speaker":"Valerie Friedlander","startTime":278.78,"endTime":281.32,"body":"that you're interested in, if"},{"speaker":"Valerie Friedlander","startTime":281.32,"endTime":283.66,"body":"you're like I don't necessarily"},{"speaker":"Valerie Friedlander","startTime":281.32,"endTime":283.66,"body":"need a whole coaching package,"},{"speaker":"Valerie Friedlander","startTime":283.66,"endTime":288.16,"body":"but I really want to dig in and"},{"speaker":"Valerie Friedlander","startTime":283.66,"endTime":288.16,"body":"have a focus time to get some"},{"speaker":"Valerie Friedlander","startTime":288.16,"endTime":290.98,"body":"discernment and create some"},{"speaker":"Valerie Friedlander","startTime":288.16,"endTime":290.98,"body":"structures and support and a"},{"speaker":"Valerie Friedlander","startTime":290.98,"endTime":295.78,"body":"plan for myself. Then you can"},{"speaker":"Valerie Friedlander","startTime":290.98,"endTime":295.78,"body":"sign up for a one off coaching"},{"speaker":"Valerie Friedlander","startTime":295.78,"endTime":299.26,"body":"session, and there is a link in"},{"speaker":"Valerie Friedlander","startTime":295.78,"endTime":299.26,"body":"the show notes for that if you"},{"speaker":"Valerie Friedlander","startTime":299.26,"endTime":302.52,"body":"are interested. In more long"},{"speaker":"Valerie Friedlander","startTime":299.26,"endTime":302.52,"body":"term coaching, to really engage"},{"speaker":"Valerie Friedlander","startTime":302.52,"endTime":307.02,"body":"some of the habits and patterns"},{"speaker":"Valerie Friedlander","startTime":302.52,"endTime":307.02,"body":"that aren't serving you, or"},{"speaker":"Valerie Friedlander","startTime":307.14,"endTime":311.76,"body":"maximize the ones that are, for"},{"speaker":"Valerie Friedlander","startTime":307.14,"endTime":311.76,"body":"that matter, then I encourage"},{"speaker":"Valerie Friedlander","startTime":311.76,"endTime":314.64,"body":"you to sign up for an"},{"speaker":"Valerie Friedlander","startTime":311.76,"endTime":314.64,"body":"exploration call. That's a free"},{"speaker":"Valerie Friedlander","startTime":314.64,"endTime":317.1,"body":"call, because especially if"},{"speaker":"Valerie Friedlander","startTime":314.64,"endTime":317.1,"body":"you're going to sign up for a"},{"speaker":"Valerie Friedlander","startTime":317.1,"endTime":319.8,"body":"package, we want to make sure"},{"speaker":"Valerie Friedlander","startTime":317.1,"endTime":319.8,"body":"that I'm a good fit for you,"},{"speaker":"Valerie Friedlander","startTime":320.16,"endTime":323.48,"body":"that we really engage what that"},{"speaker":"Valerie Friedlander","startTime":320.16,"endTime":323.48,"body":"would look like, because it's"},{"speaker":"Valerie Friedlander","startTime":323.48,"endTime":327.74,"body":"unique for everybody. While I do"},{"speaker":"Valerie Friedlander","startTime":323.48,"endTime":327.74,"body":"have a particular system that I"},{"speaker":"Valerie Friedlander","startTime":327.74,"endTime":333.26,"body":"work with people through, it is"},{"speaker":"Valerie Friedlander","startTime":327.74,"endTime":333.26,"body":"not a rigid situation, because"},{"speaker":"Valerie Friedlander","startTime":333.68,"endTime":338.9,"body":"everybody is unique, and there"},{"speaker":"Valerie Friedlander","startTime":333.68,"endTime":338.9,"body":"is not a one size fits all. When"},{"speaker":"Valerie Friedlander","startTime":338.9,"endTime":343.72,"body":"it comes to your life, it is"},{"speaker":"Valerie Friedlander","startTime":338.9,"endTime":343.72,"body":"yours. So if you are looking for"},{"speaker":"Valerie Friedlander","startTime":343.84,"endTime":346.3,"body":"more in depth support, I"},{"speaker":"Valerie Friedlander","startTime":343.84,"endTime":346.3,"body":"encourage you to sign up for an"},{"speaker":"Valerie Friedlander","startTime":346.3,"endTime":349.42,"body":"exploration call. All the links"},{"speaker":"Valerie Friedlander","startTime":346.3,"endTime":349.42,"body":"are in the show notes, and now,"},{"speaker":"Valerie Friedlander","startTime":349.42,"endTime":353.98,"body":"without further ado, let's get"},{"speaker":"Valerie Friedlander","startTime":349.42,"endTime":353.98,"body":"started. Hey there. I'm Valerie"},{"speaker":"Valerie Friedlander","startTime":353.98,"endTime":356.98,"body":"Friedlander, Certified Life"},{"speaker":"Valerie Friedlander","startTime":353.98,"endTime":356.98,"body":"business alignment coach, and"},{"speaker":"Valerie Friedlander","startTime":356.98,"endTime":361.44,"body":"this is unlimited. This podcast"},{"speaker":"Valerie Friedlander","startTime":356.98,"endTime":361.44,"body":"bridges the individual and the"},{"speaker":"Valerie Friedlander","startTime":361.44,"endTime":364.8,"body":"societal, scientific and"},{"speaker":"Valerie Friedlander","startTime":361.44,"endTime":364.8,"body":"spiritual, positive and"},{"speaker":"Valerie Friedlander","startTime":364.92,"endTime":369.54,"body":"negative, nerdy and no, there's"},{"speaker":"Valerie Friedlander","startTime":364.92,"endTime":369.54,"body":"just a lot of nerdy come on"},{"speaker":"Valerie Friedlander","startTime":369.54,"endTime":373.86,"body":"board. And let's unlock a light"},{"speaker":"Valerie Friedlander","startTime":369.54,"endTime":373.86,"body":"that's as badass as you are."},{"speaker":"Valerie Friedlander","startTime":382.26,"endTime":388.22,"body":"The first and most important,"},{"speaker":"Valerie Friedlander","startTime":382.26,"endTime":388.22,"body":"foundational essential to"},{"speaker":"Valerie Friedlander","startTime":388.22,"endTime":393.5,"body":"maximizing your experience at an"},{"speaker":"Valerie Friedlander","startTime":388.22,"endTime":393.5,"body":"event is your values. Your"},{"speaker":"Valerie Friedlander","startTime":393.5,"endTime":399.44,"body":"values influence what you want,"},{"speaker":"Valerie Friedlander","startTime":393.5,"endTime":399.44,"body":"why you would pick this retreat"},{"speaker":"Valerie Friedlander","startTime":399.62,"endTime":404.56,"body":"in the first place or event, or"},{"speaker":"Valerie Friedlander","startTime":399.62,"endTime":404.56,"body":"whatever it is. So really,"},{"speaker":"Valerie Friedlander","startTime":404.56,"endTime":411.82,"body":"knowing what those values are is"},{"speaker":"Valerie Friedlander","startTime":404.56,"endTime":411.82,"body":"key. It also has to do with why"},{"speaker":"Valerie Friedlander","startTime":411.82,"endTime":416.32,"body":"you might feel some tension"},{"speaker":"Valerie Friedlander","startTime":411.82,"endTime":416.32,"body":"around going in the first place."},{"speaker":"Valerie Friedlander","startTime":416.98,"endTime":423.06,"body":"So knowing what's important to"},{"speaker":"Valerie Friedlander","startTime":416.98,"endTime":423.06,"body":"you why this event, and then why"},{"speaker":"Valerie Friedlander","startTime":423.06,"endTime":427.02,"body":"that so sometimes digging in a"},{"speaker":"Valerie Friedlander","startTime":423.06,"endTime":427.02,"body":"little bit deeper, asking why a"},{"speaker":"Valerie Friedlander","startTime":427.02,"endTime":432.6,"body":"couple more times to get"},{"speaker":"Valerie Friedlander","startTime":427.02,"endTime":432.6,"body":"underneath the initial, obvious"},{"speaker":"Valerie Friedlander","startTime":432.6,"endTime":438.66,"body":"reason, but why that reason is"},{"speaker":"Valerie Friedlander","startTime":432.6,"endTime":438.66,"body":"the reason, and dig in a little"},{"speaker":"Valerie Friedlander","startTime":438.66,"endTime":443.54,"body":"Bit the three common reasons"},{"speaker":"Valerie Friedlander","startTime":438.66,"endTime":443.54,"body":"have to do with connecting,"},{"speaker":"Valerie Friedlander","startTime":443.54,"endTime":446.9,"body":"whether it's connecting with a"},{"speaker":"Valerie Friedlander","startTime":443.54,"endTime":446.9,"body":"particular person that you're"},{"speaker":"Valerie Friedlander","startTime":446.9,"endTime":451.88,"body":"going with, connecting with"},{"speaker":"Valerie Friedlander","startTime":446.9,"endTime":451.88,"body":"people like networking. Another"},{"speaker":"Valerie Friedlander","startTime":451.88,"endTime":456.44,"body":"one is learning, so what you're"},{"speaker":"Valerie Friedlander","startTime":451.88,"endTime":456.44,"body":"going to learn at that event,"},{"speaker":"Valerie Friedlander","startTime":457.28,"endTime":461.08,"body":"and the third one is"},{"speaker":"Valerie Friedlander","startTime":457.28,"endTime":461.08,"body":"experiencing, so what you were"},{"speaker":"Valerie Friedlander","startTime":461.08,"endTime":465.1,"body":"hoping to experience at the"},{"speaker":"Valerie Friedlander","startTime":461.08,"endTime":465.1,"body":"event, or it could be all three"},{"speaker":"Valerie Friedlander","startTime":465.1,"endTime":470.38,"body":"of those things, but that's just"},{"speaker":"Valerie Friedlander","startTime":465.1,"endTime":470.38,"body":"one layer of values. It can help"},{"speaker":"Valerie Friedlander","startTime":470.38,"endTime":474.16,"body":"with this exploration to really"},{"speaker":"Valerie Friedlander","startTime":470.38,"endTime":474.16,"body":"look at what are your core"},{"speaker":"Valerie Friedlander","startTime":474.16,"endTime":478.12,"body":"values, what's important to you?"},{"speaker":"Valerie Friedlander","startTime":474.16,"endTime":478.12,"body":"So to do a values exercise, and"},{"speaker":"Valerie Friedlander","startTime":478.12,"endTime":483.24,"body":"I have a couple podcast episodes"},{"speaker":"Valerie Friedlander","startTime":478.12,"endTime":483.24,"body":"that dig specifically into"},{"speaker":"Valerie Friedlander","startTime":483.24,"endTime":487.08,"body":"values. But, you know, exploring"},{"speaker":"Valerie Friedlander","startTime":483.24,"endTime":487.08,"body":"things like being present,"},{"speaker":"Valerie Friedlander","startTime":487.38,"endTime":493.56,"body":"connected, active community,"},{"speaker":"Valerie Friedlander","startTime":487.38,"endTime":493.56,"body":"personal growth, those sorts of"},{"speaker":"Valerie Friedlander","startTime":493.56,"endTime":497.64,"body":"things to explore what's"},{"speaker":"Valerie Friedlander","startTime":493.56,"endTime":497.64,"body":"important to you, just"},{"speaker":"Valerie Friedlander","startTime":497.64,"endTime":502.46,"body":"generally. And then look at how"},{"speaker":"Valerie Friedlander","startTime":497.64,"endTime":502.46,"body":"is this retreat honoring those"},{"speaker":"Valerie Friedlander","startTime":502.46,"endTime":505.94,"body":"values. So take it outside of"},{"speaker":"Valerie Friedlander","startTime":502.46,"endTime":505.94,"body":"the retreat, and then bring it"},{"speaker":"Valerie Friedlander","startTime":505.94,"endTime":509.48,"body":"back to the retreat. This could"},{"speaker":"Valerie Friedlander","startTime":505.94,"endTime":509.48,"body":"be a way of picking a retreat."},{"speaker":"Valerie Friedlander","startTime":509.48,"endTime":511.76,"body":"So if you're looking for"},{"speaker":"Valerie Friedlander","startTime":509.48,"endTime":511.76,"body":"something, and I keep saying"},{"speaker":"Valerie Friedlander","startTime":511.76,"endTime":515.06,"body":"retreat, because I made this"},{"speaker":"Valerie Friedlander","startTime":511.76,"endTime":515.06,"body":"originally for something that"},{"speaker":"Valerie Friedlander","startTime":515.06,"endTime":519.62,"body":"was called a retreat, but event,"},{"speaker":"Valerie Friedlander","startTime":515.06,"endTime":519.62,"body":"conference, whatever, how is"},{"speaker":"Valerie Friedlander","startTime":519.62,"endTime":525.04,"body":"this experience, this event that"},{"speaker":"Valerie Friedlander","startTime":519.62,"endTime":525.04,"body":"you're going to honoring your"},{"speaker":"Valerie Friedlander","startTime":525.04,"endTime":529.42,"body":"core values. Is it tapping into"},{"speaker":"Valerie Friedlander","startTime":525.04,"endTime":529.42,"body":"other values? Perhaps that are"},{"speaker":"Valerie Friedlander","startTime":529.42,"endTime":532.66,"body":"important to you also, but"},{"speaker":"Valerie Friedlander","startTime":529.42,"endTime":532.66,"body":"looking at, how is it honoring"},{"speaker":"Valerie Friedlander","startTime":532.66,"endTime":536.8,"body":"each of those? And then maybe"},{"speaker":"Valerie Friedlander","startTime":532.66,"endTime":536.8,"body":"look at how do those values"},{"speaker":"Valerie Friedlander","startTime":536.8,"endTime":541.62,"body":"maybe feel challenged. One that"},{"speaker":"Valerie Friedlander","startTime":536.8,"endTime":541.62,"body":"came up a lot, as I mentioned"},{"speaker":"Valerie Friedlander","startTime":541.62,"endTime":546.24,"body":"when I made this was family. I'm"},{"speaker":"Valerie Friedlander","startTime":541.62,"endTime":546.24,"body":"gonna leave my family to go to"},{"speaker":"Valerie Friedlander","startTime":546.24,"endTime":550.98,"body":"this. And so that might be a"},{"speaker":"Valerie Friedlander","startTime":546.24,"endTime":550.98,"body":"value that feels challenged."},{"speaker":"Valerie Friedlander","startTime":551.16,"endTime":554.28,"body":"We're not judging our values."},{"speaker":"Valerie Friedlander","startTime":551.16,"endTime":554.28,"body":"We're not saying that they're"},{"speaker":"Valerie Friedlander","startTime":554.28,"endTime":558.06,"body":"right or wrong, or anything"},{"speaker":"Valerie Friedlander","startTime":554.28,"endTime":558.06,"body":"about social programming that"},{"speaker":"Valerie Friedlander","startTime":558.06,"endTime":561.38,"body":"can be there. But right now"},{"speaker":"Valerie Friedlander","startTime":558.06,"endTime":561.38,"body":"we're just looking at what our"},{"speaker":"Valerie Friedlander","startTime":561.38,"endTime":567.86,"body":"experience is. So taking a look"},{"speaker":"Valerie Friedlander","startTime":561.38,"endTime":567.86,"body":"at in what way do your values"},{"speaker":"Valerie Friedlander","startTime":567.86,"endTime":574.52,"body":"feel challenged by this event,"},{"speaker":"Valerie Friedlander","startTime":567.86,"endTime":574.52,"body":"and then what could you do to"},{"speaker":"Valerie Friedlander","startTime":574.52,"endTime":579.62,"body":"address or mitigate those"},{"speaker":"Valerie Friedlander","startTime":574.52,"endTime":579.62,"body":"challenges? Likely, in this"},{"speaker":"Valerie Friedlander","startTime":579.62,"endTime":583.36,"body":"particular case, you've already"},{"speaker":"Valerie Friedlander","startTime":579.62,"endTime":583.36,"body":"decided you're going to go to"},{"speaker":"Valerie Friedlander","startTime":583.36,"endTime":586.78,"body":"this so that decision has"},{"speaker":"Valerie Friedlander","startTime":583.36,"endTime":586.78,"body":"already been made. Now could you"},{"speaker":"Valerie Friedlander","startTime":586.78,"endTime":590.32,"body":"make a different decision? Yes,"},{"speaker":"Valerie Friedlander","startTime":586.78,"endTime":590.32,"body":"is that what you're trying to"},{"speaker":"Valerie Friedlander","startTime":590.32,"endTime":594.94,"body":"do? Not necessarily. It may be"},{"speaker":"Valerie Friedlander","startTime":590.32,"endTime":594.94,"body":"okay. It's time to think outside"},{"speaker":"Valerie Friedlander","startTime":595.06,"endTime":598.18,"body":"the box. It's time to think"},{"speaker":"Valerie Friedlander","startTime":595.06,"endTime":598.18,"body":"creatively. Once you pull"},{"speaker":"Valerie Friedlander","startTime":598.18,"endTime":603.96,"body":"forward one. What conflicts you"},{"speaker":"Valerie Friedlander","startTime":598.18,"endTime":603.96,"body":"may have, because those"},{"speaker":"Valerie Friedlander","startTime":603.96,"endTime":607.92,"body":"conflicts can add tension, and"},{"speaker":"Valerie Friedlander","startTime":603.96,"endTime":607.92,"body":"that tension can make it hard to"},{"speaker":"Valerie Friedlander","startTime":607.92,"endTime":612.66,"body":"stay present and focused and get"},{"speaker":"Valerie Friedlander","startTime":607.92,"endTime":612.66,"body":"the most out of your experience"},{"speaker":"Valerie Friedlander","startTime":612.66,"endTime":618.72,"body":"being in the space that you're"},{"speaker":"Valerie Friedlander","startTime":612.66,"endTime":618.72,"body":"in. So taking a look at what is"},{"speaker":"Valerie Friedlander","startTime":618.72,"endTime":622.22,"body":"being honored by this, what"},{"speaker":"Valerie Friedlander","startTime":618.72,"endTime":622.22,"body":"might be threatened by this, and"},{"speaker":"Valerie Friedlander","startTime":622.22,"endTime":626.48,"body":"identifying those can at least"},{"speaker":"Valerie Friedlander","startTime":622.22,"endTime":626.48,"body":"bring them forward so that you"},{"speaker":"Valerie Friedlander","startTime":626.48,"endTime":630.86,"body":"are clear on the choices that"},{"speaker":"Valerie Friedlander","startTime":626.48,"endTime":630.86,"body":"you're making. And it can also"},{"speaker":"Valerie Friedlander","startTime":630.86,"endTime":635.0,"body":"be a way to consciously go,"},{"speaker":"Valerie Friedlander","startTime":630.86,"endTime":635.0,"body":"Okay, well, I know that this is"},{"speaker":"Valerie Friedlander","startTime":635.0,"endTime":637.88,"body":"being threatened, so here's how"},{"speaker":"Valerie Friedlander","startTime":635.0,"endTime":637.88,"body":"I'm going to make sure that I'm"},{"speaker":"Valerie Friedlander","startTime":637.94,"endTime":641.56,"body":"taking care of this, that I'm"},{"speaker":"Valerie Friedlander","startTime":637.94,"endTime":641.56,"body":"honoring this maybe it's just a"},{"speaker":"Valerie Friedlander","startTime":641.56,"endTime":644.5,"body":"different way of thinking about"},{"speaker":"Valerie Friedlander","startTime":641.56,"endTime":644.5,"body":"it. So again, going back to that"},{"speaker":"Valerie Friedlander","startTime":644.5,"endTime":651.16,"body":"idea of family, I'm going to"},{"speaker":"Valerie Friedlander","startTime":644.5,"endTime":651.16,"body":"this event to focus on me and my"},{"speaker":"Valerie Friedlander","startTime":651.16,"endTime":655.48,"body":"needs and rejuvenate myself. I'm"},{"speaker":"Valerie Friedlander","startTime":651.16,"endTime":655.48,"body":"going to this event to be able"},{"speaker":"Valerie Friedlander","startTime":655.48,"endTime":659.14,"body":"to make the connections to build"},{"speaker":"Valerie Friedlander","startTime":655.48,"endTime":659.14,"body":"a business that's in alignment"},{"speaker":"Valerie Friedlander","startTime":659.2,"endTime":664.08,"body":"with what I want to create in"},{"speaker":"Valerie Friedlander","startTime":659.2,"endTime":664.08,"body":"the world, and that will allow"},{"speaker":"Valerie Friedlander","startTime":664.08,"endTime":669.54,"body":"me to show up better in my home"},{"speaker":"Valerie Friedlander","startTime":664.08,"endTime":669.54,"body":"life, whatever it is. So"},{"speaker":"Valerie Friedlander","startTime":669.54,"endTime":671.82,"body":"sometimes it's just thinking"},{"speaker":"Valerie Friedlander","startTime":669.54,"endTime":671.82,"body":"about it differently, and"},{"speaker":"Valerie Friedlander","startTime":671.82,"endTime":675.3,"body":"sometimes it's logistical. You"},{"speaker":"Valerie Friedlander","startTime":671.82,"endTime":675.3,"body":"could say, Okay, well, these"},{"speaker":"Valerie Friedlander","startTime":675.3,"endTime":677.82,"body":"things feel threatened or"},{"speaker":"Valerie Friedlander","startTime":675.3,"endTime":677.82,"body":"challenged, so I'm going to have"},{"speaker":"Valerie Friedlander","startTime":677.82,"endTime":681.98,"body":"these conversations to make sure"},{"speaker":"Valerie Friedlander","startTime":677.82,"endTime":681.98,"body":"that the things that I'm worried"},{"speaker":"Valerie Friedlander","startTime":681.98,"endTime":686.78,"body":"about leaving behind or putting"},{"speaker":"Valerie Friedlander","startTime":681.98,"endTime":686.78,"body":"down for a time are cared for."},{"speaker":"Valerie Friedlander","startTime":687.5,"endTime":693.86,"body":"This can also invite a"},{"speaker":"Valerie Friedlander","startTime":687.5,"endTime":693.86,"body":"reflection on what is yours and"},{"speaker":"Valerie Friedlander","startTime":693.86,"endTime":698.66,"body":"what is not yours to control."},{"speaker":"Valerie Friedlander","startTime":693.86,"endTime":698.66,"body":"Are you trying to manage someone"},{"speaker":"Valerie Friedlander","startTime":698.66,"endTime":703.9,"body":"else's feelings, perception,"},{"speaker":"Valerie Friedlander","startTime":698.66,"endTime":703.9,"body":"experience and if that's the"},{"speaker":"Valerie Friedlander","startTime":703.9,"endTime":708.7,"body":"case, that may be another layer"},{"speaker":"Valerie Friedlander","startTime":703.9,"endTime":708.7,"body":"to explore. We're not going to"},{"speaker":"Valerie Friedlander","startTime":708.7,"endTime":711.64,"body":"dive deep into that right now,"},{"speaker":"Valerie Friedlander","startTime":708.7,"endTime":711.64,"body":"but if that is something that"},{"speaker":"Valerie Friedlander","startTime":711.64,"endTime":714.34,"body":"you're like, well, please dig"},{"speaker":"Valerie Friedlander","startTime":711.64,"endTime":714.34,"body":"into that a little bit more,"},{"speaker":"Valerie Friedlander","startTime":714.58,"endTime":718.84,"body":"then let me know, and I'm happy"},{"speaker":"Valerie Friedlander","startTime":714.58,"endTime":718.84,"body":"to do that. We can always do"},{"speaker":"Valerie Friedlander","startTime":718.84,"endTime":722.76,"body":"that privately. If you want to"},{"speaker":"Valerie Friedlander","startTime":718.84,"endTime":722.76,"body":"hop on a call, if it's something"},{"speaker":"Valerie Friedlander","startTime":722.76,"endTime":725.94,"body":"you want me to engage in the"},{"speaker":"Valerie Friedlander","startTime":722.76,"endTime":725.94,"body":"podcast, then you can always"},{"speaker":"Valerie Friedlander","startTime":726.0,"endTime":730.56,"body":"drop me a message, either"},{"speaker":"Valerie Friedlander","startTime":726.0,"endTime":730.56,"body":"through the little link in the"},{"speaker":"Valerie Friedlander","startTime":730.56,"endTime":736.38,"body":"show notes, or send me an email."},{"speaker":"Valerie Friedlander","startTime":730.56,"endTime":736.38,"body":"But noticing that is important,"},{"speaker":"Valerie Friedlander","startTime":736.44,"endTime":740.24,"body":"whether you have tools even yet"},{"speaker":"Valerie Friedlander","startTime":736.44,"endTime":740.24,"body":"to deal with it, even just"},{"speaker":"Valerie Friedlander","startTime":740.24,"endTime":742.88,"body":"bringing it forward. One of the"},{"speaker":"Valerie Friedlander","startTime":740.24,"endTime":742.88,"body":"places where we get overwhelmed"},{"speaker":"Valerie Friedlander","startTime":742.88,"endTime":747.38,"body":"is when information is missing,"},{"speaker":"Valerie Friedlander","startTime":742.88,"endTime":747.38,"body":"when we have this feeling about"},{"speaker":"Valerie Friedlander","startTime":747.38,"endTime":751.4,"body":"something and we haven't made it"},{"speaker":"Valerie Friedlander","startTime":747.38,"endTime":751.4,"body":"tangible. So whether this has to"},{"speaker":"Valerie Friedlander","startTime":751.4,"endTime":756.26,"body":"do with your values and what"},{"speaker":"Valerie Friedlander","startTime":751.4,"endTime":756.26,"body":"you're trying to control or not"},{"speaker":"Valerie Friedlander","startTime":756.26,"endTime":760.12,"body":"control, and what's yours and"},{"speaker":"Valerie Friedlander","startTime":756.26,"endTime":760.12,"body":"not yours, etc, or whether it is"},{"speaker":"Valerie Friedlander","startTime":760.12,"endTime":763.42,"body":"even making a decision about"},{"speaker":"Valerie Friedlander","startTime":760.12,"endTime":763.42,"body":"what you need at this"},{"speaker":"Valerie Friedlander","startTime":763.42,"endTime":768.58,"body":"conference. If you feel a sense"},{"speaker":"Valerie Friedlander","startTime":763.42,"endTime":768.58,"body":"of overwhelm, it might not just"},{"speaker":"Valerie Friedlander","startTime":768.58,"endTime":772.24,"body":"be the thing itself, like, Ooh,"},{"speaker":"Valerie Friedlander","startTime":768.58,"endTime":772.24,"body":"I don't like being around that"},{"speaker":"Valerie Friedlander","startTime":772.24,"endTime":774.94,"body":"many people. That feels"},{"speaker":"Valerie Friedlander","startTime":772.24,"endTime":774.94,"body":"stressful. Maybe it's well, how"},{"speaker":"Valerie Friedlander","startTime":774.94,"endTime":778.78,"body":"many people usually show up? So"},{"speaker":"Valerie Friedlander","startTime":774.94,"endTime":778.78,"body":"if we can look at what"},{"speaker":"Valerie Friedlander","startTime":778.78,"endTime":784.14,"body":"information you're missing, then"},{"speaker":"Valerie Friedlander","startTime":778.78,"endTime":784.14,"body":"you have the knowledge to be"},{"speaker":"Valerie Friedlander","startTime":784.14,"endTime":790.26,"body":"able to go find out that"},{"speaker":"Valerie Friedlander","startTime":784.14,"endTime":790.26,"body":"information. And even if you"},{"speaker":"Valerie Friedlander","startTime":790.26,"endTime":795.66,"body":"can't find out that information,"},{"speaker":"Valerie Friedlander","startTime":790.26,"endTime":795.66,"body":"if you know that you are missing"},{"speaker":"Valerie Friedlander","startTime":795.66,"endTime":799.2,"body":"that information, and that is"},{"speaker":"Valerie Friedlander","startTime":795.66,"endTime":799.2,"body":"what is activating some stress"},{"speaker":"Valerie Friedlander","startTime":799.2,"endTime":803.0,"body":"for you. That is what might be"},{"speaker":"Valerie Friedlander","startTime":799.2,"endTime":803.0,"body":"conflicting with a value like"},{"speaker":"Valerie Friedlander","startTime":803.0,"endTime":807.92,"body":"the unknown of this situation"},{"speaker":"Valerie Friedlander","startTime":803.0,"endTime":807.92,"body":"could be, ooh, there could be"},{"speaker":"Valerie Friedlander","startTime":807.92,"endTime":810.98,"body":"danger here, because this might"},{"speaker":"Valerie Friedlander","startTime":807.92,"endTime":810.98,"body":"conflict with a value that I"},{"speaker":"Valerie Friedlander","startTime":810.98,"endTime":816.2,"body":"have when you know that, then"},{"speaker":"Valerie Friedlander","startTime":810.98,"endTime":816.2,"body":"you can create supports for"},{"speaker":"Valerie Friedlander","startTime":816.2,"endTime":819.98,"body":"yourself around that, whether or"},{"speaker":"Valerie Friedlander","startTime":816.2,"endTime":819.98,"body":"not You have the actual"},{"speaker":"Valerie Friedlander","startTime":819.98,"endTime":826.36,"body":"information. So this is what"},{"speaker":"Valerie Friedlander","startTime":819.98,"endTime":826.36,"body":"leads into boundaries, what kind"},{"speaker":"Valerie Friedlander","startTime":826.36,"endTime":829.24,"body":"of supports you need. So"},{"speaker":"Valerie Friedlander","startTime":826.36,"endTime":829.24,"body":"considering, what do you want"},{"speaker":"Valerie Friedlander","startTime":829.24,"endTime":835.06,"body":"out of the event? What are your"},{"speaker":"Valerie Friedlander","startTime":829.24,"endTime":835.06,"body":"priorities? And that might be,"},{"speaker":"Valerie Friedlander","startTime":835.6,"endTime":840.54,"body":"again, connecting with other"},{"speaker":"Valerie Friedlander","startTime":835.6,"endTime":840.54,"body":"people. Maybe it's a particular"},{"speaker":"Valerie Friedlander","startTime":840.54,"endTime":843.84,"body":"person you're hoping to connect"},{"speaker":"Valerie Friedlander","startTime":840.54,"endTime":843.84,"body":"with. Maybe it's a particular"},{"speaker":"Valerie Friedlander","startTime":844.38,"endTime":848.1,"body":"piece of information, maybe it's"},{"speaker":"Valerie Friedlander","startTime":844.38,"endTime":848.1,"body":"a particular aspect of the"},{"speaker":"Valerie Friedlander","startTime":848.1,"endTime":852.36,"body":"event, whatever it is really"},{"speaker":"Valerie Friedlander","startTime":848.1,"endTime":852.36,"body":"knowing what are your priorities"},{"speaker":"Valerie Friedlander","startTime":852.96,"endTime":859.62,"body":"in this event experience, and"},{"speaker":"Valerie Friedlander","startTime":852.96,"endTime":859.62,"body":"then also how you want to show"},{"speaker":"Valerie Friedlander","startTime":859.68,"endTime":866.0,"body":"up. Some things might come up of"},{"speaker":"Valerie Friedlander","startTime":859.68,"endTime":866.0,"body":"curious, open, present, engaged,"},{"speaker":"Valerie Friedlander","startTime":866.0,"endTime":869.18,"body":"focused. Those are some that"},{"speaker":"Valerie Friedlander","startTime":866.0,"endTime":869.18,"body":"often come up when people are"},{"speaker":"Valerie Friedlander","startTime":869.18,"endTime":874.34,"body":"talking about going to an event."},{"speaker":"Valerie Friedlander","startTime":869.18,"endTime":874.34,"body":"Then knowing what will support"},{"speaker":"Valerie Friedlander","startTime":874.34,"endTime":878.12,"body":"you. So you could consider, what"},{"speaker":"Valerie Friedlander","startTime":874.34,"endTime":878.12,"body":"is the information that I'm"},{"speaker":"Valerie Friedlander","startTime":878.12,"endTime":884.08,"body":"missing? So what do I need to"},{"speaker":"Valerie Friedlander","startTime":878.12,"endTime":884.08,"body":"make sure that I'm cared for,"},{"speaker":"Valerie Friedlander","startTime":884.08,"endTime":888.28,"body":"regardless of what the answer to"},{"speaker":"Valerie Friedlander","startTime":884.08,"endTime":888.28,"body":"that question that I don't have"},{"speaker":"Valerie Friedlander","startTime":888.28,"endTime":892.66,"body":"the answer to yet is? So maybe"},{"speaker":"Valerie Friedlander","startTime":888.28,"endTime":892.66,"body":"it's like, how many people are"},{"speaker":"Valerie Friedlander","startTime":892.66,"endTime":895.66,"body":"going to be there? It could be a"},{"speaker":"Valerie Friedlander","startTime":892.66,"endTime":895.66,"body":"lot of people. So what are the"},{"speaker":"Valerie Friedlander","startTime":895.66,"endTime":899.92,"body":"supports that I can put into"},{"speaker":"Valerie Friedlander","startTime":895.66,"endTime":899.92,"body":"place? If it is a lot of people?"},{"speaker":"Valerie Friedlander","startTime":900.0,"endTime":904.74,"body":"People, sometimes you'll be able"},{"speaker":"Valerie Friedlander","startTime":900.0,"endTime":904.74,"body":"to find answers in like a"},{"speaker":"Valerie Friedlander","startTime":904.74,"endTime":909.84,"body":"schedule or even reaching out to"},{"speaker":"Valerie Friedlander","startTime":904.74,"endTime":909.84,"body":"the event planner to gather more"},{"speaker":"Valerie Friedlander","startTime":909.84,"endTime":913.86,"body":"information. But sometimes we"},{"speaker":"Valerie Friedlander","startTime":909.84,"endTime":913.86,"body":"don't necessarily know. So maybe"},{"speaker":"Valerie Friedlander","startTime":913.86,"endTime":917.1,"body":"it's around food. Maybe I don't"},{"speaker":"Valerie Friedlander","startTime":913.86,"endTime":917.1,"body":"know if they're going to have"},{"speaker":"Valerie Friedlander","startTime":917.1,"endTime":921.5,"body":"food that's going to be what I"},{"speaker":"Valerie Friedlander","startTime":917.1,"endTime":921.5,"body":"need, so I will bring some"},{"speaker":"Valerie Friedlander","startTime":921.5,"endTime":926.72,"body":"snacks. I'm going to make sure"},{"speaker":"Valerie Friedlander","startTime":921.5,"endTime":926.72,"body":"that I have a water bottle with"},{"speaker":"Valerie Friedlander","startTime":926.72,"endTime":929.3,"body":"me. So what are those kinds of"},{"speaker":"Valerie Friedlander","startTime":926.72,"endTime":929.3,"body":"things that you're going to need"},{"speaker":"Valerie Friedlander","startTime":929.3,"endTime":933.2,"body":"support around that you want to"},{"speaker":"Valerie Friedlander","startTime":929.3,"endTime":933.2,"body":"make sure that if you don't have"},{"speaker":"Valerie Friedlander","startTime":933.2,"endTime":939.74,"body":"information about this, that"},{"speaker":"Valerie Friedlander","startTime":933.2,"endTime":939.74,"body":"you're creating space for you to"},{"speaker":"Valerie Friedlander","startTime":939.8,"endTime":941.62,"body":"get what you need, regardless,"},{"speaker":"Valerie Friedlander","startTime":942.94,"endTime":947.38,"body":"some other aspects of self care"},{"speaker":"Valerie Friedlander","startTime":942.94,"endTime":947.38,"body":"can be the amount of sleep that"},{"speaker":"Valerie Friedlander","startTime":947.38,"endTime":950.08,"body":"you are going to get. So if"},{"speaker":"Valerie Friedlander","startTime":947.38,"endTime":950.08,"body":"you're someone that I know that"},{"speaker":"Valerie Friedlander","startTime":950.08,"endTime":954.46,"body":"I want to show up with those"},{"speaker":"Valerie Friedlander","startTime":950.08,"endTime":954.46,"body":"openness focused and I know that"},{"speaker":"Valerie Friedlander","startTime":954.46,"endTime":959.86,"body":"when I don't get enough sleep, I"},{"speaker":"Valerie Friedlander","startTime":954.46,"endTime":959.86,"body":"struggle to do that it might be"},{"speaker":"Valerie Friedlander","startTime":959.86,"endTime":963.72,"body":"well. I want to be able to go"},{"speaker":"Valerie Friedlander","startTime":959.86,"endTime":963.72,"body":"out and network with people"},{"speaker":"Valerie Friedlander","startTime":963.72,"endTime":970.14,"body":"after the event, or the official"},{"speaker":"Valerie Friedlander","startTime":963.72,"endTime":970.14,"body":"part of the event is over, and"},{"speaker":"Valerie Friedlander","startTime":970.14,"endTime":973.08,"body":"that's the important part to me."},{"speaker":"Valerie Friedlander","startTime":970.14,"endTime":973.08,"body":"So I'm going to sleep in, and I"},{"speaker":"Valerie Friedlander","startTime":973.08,"endTime":979.08,"body":"might miss some of the opening"},{"speaker":"Valerie Friedlander","startTime":973.08,"endTime":979.08,"body":"segments of the next day. Or it"},{"speaker":"Valerie Friedlander","startTime":979.08,"endTime":984.92,"body":"could be, I know that I would"},{"speaker":"Valerie Friedlander","startTime":979.08,"endTime":984.92,"body":"need to go to bed early, that"},{"speaker":"Valerie Friedlander","startTime":984.92,"endTime":988.04,"body":"that's important to me, because"},{"speaker":"Valerie Friedlander","startTime":984.92,"endTime":988.04,"body":"I know I want to make it to"},{"speaker":"Valerie Friedlander","startTime":988.04,"endTime":992.0,"body":"these training sessions or this"},{"speaker":"Valerie Friedlander","startTime":988.04,"endTime":992.0,"body":"informational experience, so I'm"},{"speaker":"Valerie Friedlander","startTime":992.0,"endTime":995.72,"body":"going to rest, or maybe you take"},{"speaker":"Valerie Friedlander","startTime":992.0,"endTime":995.72,"body":"a nap. I whatever it is, so"},{"speaker":"Valerie Friedlander","startTime":995.96,"endTime":999.86,"body":"knowing what's important to you"},{"speaker":"Valerie Friedlander","startTime":995.96,"endTime":999.86,"body":"and what you need to be able to"},{"speaker":"Valerie Friedlander","startTime":999.86,"endTime":1005.1,"body":"honor that, and that means"},{"speaker":"Valerie Friedlander","startTime":999.86,"endTime":1005.1,"body":"creating those boundaries. So to"},{"speaker":"Valerie Friedlander","startTime":1005.1,"endTime":1010.14,"body":"be able to stay open and curious"},{"speaker":"Valerie Friedlander","startTime":1005.1,"endTime":1010.14,"body":"and present, I need to have"},{"speaker":"Valerie Friedlander","startTime":1010.14,"endTime":1013.2,"body":"these things in place. I know"},{"speaker":"Valerie Friedlander","startTime":1010.14,"endTime":1013.2,"body":"that I get hangry, and so my"},{"speaker":"Valerie Friedlander","startTime":1013.2,"endTime":1017.52,"body":"survival mode is going to kick"},{"speaker":"Valerie Friedlander","startTime":1013.2,"endTime":1017.52,"body":"in. So I need my snacks, so that"},{"speaker":"Valerie Friedlander","startTime":1017.52,"endTime":1022.76,"body":"way I don't get hangry if we"},{"speaker":"Valerie Friedlander","startTime":1017.52,"endTime":1022.76,"body":"don't have time to eat, or they"},{"speaker":"Valerie Friedlander","startTime":1022.76,"endTime":1027.14,"body":"don't have food that I like, or"},{"speaker":"Valerie Friedlander","startTime":1022.76,"endTime":1027.14,"body":"whatever it is. It could also"},{"speaker":"Valerie Friedlander","startTime":1027.14,"endTime":1032.96,"body":"be, hey, I struggle to process"},{"speaker":"Valerie Friedlander","startTime":1027.14,"endTime":1032.96,"body":"quickly, and I know that this is"},{"speaker":"Valerie Friedlander","startTime":1032.96,"endTime":1037.46,"body":"going to be a lot of fast paced"},{"speaker":"Valerie Friedlander","startTime":1032.96,"endTime":1037.46,"body":"stuff, so I'm going to only go"},{"speaker":"Valerie Friedlander","startTime":1037.46,"endTime":1044.5,"body":"to three parts of this event, or"},{"speaker":"Valerie Friedlander","startTime":1037.46,"endTime":1044.5,"body":"I'm going to ask if I can record"},{"speaker":"Valerie Friedlander","startTime":1044.5,"endTime":1048.58,"body":"the training to review later, or"},{"speaker":"Valerie Friedlander","startTime":1044.5,"endTime":1048.58,"body":"I'm going to team up with"},{"speaker":"Valerie Friedlander","startTime":1048.58,"endTime":1052.96,"body":"somebody and do some"},{"speaker":"Valerie Friedlander","startTime":1048.58,"endTime":1052.96,"body":"collaborative note taking, see"},{"speaker":"Valerie Friedlander","startTime":1052.96,"endTime":1056.68,"body":"if I can get the slides later."},{"speaker":"Valerie Friedlander","startTime":1052.96,"endTime":1056.68,"body":"Maybe the presenter that I"},{"speaker":"Valerie Friedlander","startTime":1056.68,"endTime":1061.2,"body":"really want to hear from has a"},{"speaker":"Valerie Friedlander","startTime":1056.68,"endTime":1061.2,"body":"podcast, or was on a podcast,"},{"speaker":"Valerie Friedlander","startTime":1061.2,"endTime":1063.78,"body":"and I can listen to that ahead"},{"speaker":"Valerie Friedlander","startTime":1061.2,"endTime":1063.78,"body":"of time, so that I'm kind of"},{"speaker":"Valerie Friedlander","startTime":1063.78,"endTime":1066.9,"body":"already familiar with what"},{"speaker":"Valerie Friedlander","startTime":1063.78,"endTime":1066.9,"body":"they're going to talk about, and"},{"speaker":"Valerie Friedlander","startTime":1066.9,"endTime":1070.44,"body":"I can pre plan the questions"},{"speaker":"Valerie Friedlander","startTime":1066.9,"endTime":1070.44,"body":"that I'm going to ask in this"},{"speaker":"Valerie Friedlander","startTime":1070.44,"endTime":1075.96,"body":"session. There's a lot of kind"},{"speaker":"Valerie Friedlander","startTime":1070.44,"endTime":1075.96,"body":"of advanced thinking that you"},{"speaker":"Valerie Friedlander","startTime":1075.96,"endTime":1080.72,"body":"can do, but also it's important"},{"speaker":"Valerie Friedlander","startTime":1075.96,"endTime":1080.72,"body":"to remember the post thinking,"},{"speaker":"Valerie Friedlander","startTime":1080.84,"endTime":1086.72,"body":"right? So knowing that what do"},{"speaker":"Valerie Friedlander","startTime":1080.84,"endTime":1086.72,"body":"you need to do to recover from"},{"speaker":"Valerie Friedlander","startTime":1086.72,"endTime":1092.48,"body":"the event? So planning for that"},{"speaker":"Valerie Friedlander","startTime":1086.72,"endTime":1092.48,"body":"as well. So many people who have"},{"speaker":"Valerie Friedlander","startTime":1092.48,"endTime":1096.74,"body":"been to events go right back"},{"speaker":"Valerie Friedlander","startTime":1092.48,"endTime":1096.74,"body":"into work instead of giving"},{"speaker":"Valerie Friedlander","startTime":1096.74,"endTime":1099.98,"body":"themselves a buffer for that"},{"speaker":"Valerie Friedlander","startTime":1096.74,"endTime":1099.98,"body":"experience. Takes a lot of"},{"speaker":"Valerie Friedlander","startTime":1099.98,"endTime":1103.9,"body":"energy to go to event, even if"},{"speaker":"Valerie Friedlander","startTime":1099.98,"endTime":1103.9,"body":"you're an extrovert, it still"},{"speaker":"Valerie Friedlander","startTime":1103.9,"endTime":1106.66,"body":"takes a lot of energy, because"},{"speaker":"Valerie Friedlander","startTime":1103.9,"endTime":1106.66,"body":"it's outside of your norm,"},{"speaker":"Valerie Friedlander","startTime":1106.9,"endTime":1109.54,"body":"especially if you're stretching"},{"speaker":"Valerie Friedlander","startTime":1106.9,"endTime":1109.54,"body":"your comfort zone at all that"},{"speaker":"Valerie Friedlander","startTime":1109.54,"endTime":1115.06,"body":"takes energy so preparing to"},{"speaker":"Valerie Friedlander","startTime":1109.54,"endTime":1115.06,"body":"have a little recovery space, to"},{"speaker":"Valerie Friedlander","startTime":1115.06,"endTime":1119.32,"body":"have a little collect your"},{"speaker":"Valerie Friedlander","startTime":1115.06,"endTime":1119.32,"body":"brain, collect your notes,"},{"speaker":"Valerie Friedlander","startTime":1119.38,"endTime":1124.8,"body":"review, follow up those sorts of"},{"speaker":"Valerie Friedlander","startTime":1119.38,"endTime":1124.8,"body":"things, giving yourself room for"},{"speaker":"Valerie Friedlander","startTime":1124.8,"endTime":1131.34,"body":"that, which also highlights that"},{"speaker":"Valerie Friedlander","startTime":1124.8,"endTime":1131.34,"body":"the event itself isn't your only"},{"speaker":"Valerie Friedlander","startTime":1131.34,"endTime":1136.44,"body":"opportunity. So it may be that,"},{"speaker":"Valerie Friedlander","startTime":1131.34,"endTime":1136.44,"body":"say, networking is why you're"},{"speaker":"Valerie Friedlander","startTime":1136.44,"endTime":1138.48,"body":"there, and that's what's"},{"speaker":"Valerie Friedlander","startTime":1136.44,"endTime":1138.48,"body":"important, but you know you're"},{"speaker":"Valerie Friedlander","startTime":1138.48,"endTime":1141.8,"body":"going to need a little extra"},{"speaker":"Valerie Friedlander","startTime":1138.48,"endTime":1141.8,"body":"sleep. You know that you get"},{"speaker":"Valerie Friedlander","startTime":1141.8,"endTime":1144.8,"body":"overwhelmed by a lot of people,"},{"speaker":"Valerie Friedlander","startTime":1141.8,"endTime":1144.8,"body":"and you're not sure how many"},{"speaker":"Valerie Friedlander","startTime":1144.8,"endTime":1150.02,"body":"people are there. So that can"},{"speaker":"Valerie Friedlander","startTime":1144.8,"endTime":1150.02,"body":"help you focus on okay, I want"},{"speaker":"Valerie Friedlander","startTime":1150.02,"endTime":1156.56,"body":"to make sure that I connect with"},{"speaker":"Valerie Friedlander","startTime":1150.02,"endTime":1156.56,"body":"maybe it's certain people, maybe"},{"speaker":"Valerie Friedlander","startTime":1156.56,"endTime":1161.14,"body":"it's people who are attending a"},{"speaker":"Valerie Friedlander","startTime":1156.56,"endTime":1161.14,"body":"particular workshop, whatever it"},{"speaker":"Valerie Friedlander","startTime":1161.14,"endTime":1166.3,"body":"is, I am going to make sure that"},{"speaker":"Valerie Friedlander","startTime":1161.14,"endTime":1166.3,"body":"I'm focused on building that"},{"speaker":"Valerie Friedlander","startTime":1166.3,"endTime":1170.38,"body":"connection, that introduction,"},{"speaker":"Valerie Friedlander","startTime":1166.3,"endTime":1170.38,"body":"and then setting up time to dive"},{"speaker":"Valerie Friedlander","startTime":1170.38,"endTime":1175.72,"body":"deeper with that person later."},{"speaker":"Valerie Friedlander","startTime":1170.38,"endTime":1175.72,"body":"So rather than trying to get it"},{"speaker":"Valerie Friedlander","startTime":1175.72,"endTime":1182.1,"body":"all in right, then I'm going to"},{"speaker":"Valerie Friedlander","startTime":1175.72,"endTime":1182.1,"body":"make sure that I'm connecting"},{"speaker":"Valerie Friedlander","startTime":1182.58,"endTime":1186.36,"body":"and preparing to follow up"},{"speaker":"Valerie Friedlander","startTime":1182.58,"endTime":1186.36,"body":"later, so I'm building in space"},{"speaker":"Valerie Friedlander","startTime":1186.42,"endTime":1192.42,"body":"after the event to follow up"},{"speaker":"Valerie Friedlander","startTime":1186.42,"endTime":1192.42,"body":"later. Again, if you know that"},{"speaker":"Valerie Friedlander","startTime":1192.42,"endTime":1195.0,"body":"it's going to be hard to"},{"speaker":"Valerie Friedlander","startTime":1192.42,"endTime":1195.0,"body":"process, maybe because that type"},{"speaker":"Valerie Friedlander","startTime":1195.0,"endTime":1199.62,"body":"of environment is hard to take"},{"speaker":"Valerie Friedlander","startTime":1195.0,"endTime":1199.62,"body":"everything in preparing to"},{"speaker":"Valerie Friedlander","startTime":1199.62,"endTime":1204.32,"body":"review. View your notes later,"},{"speaker":"Valerie Friedlander","startTime":1199.62,"endTime":1204.32,"body":"or catch up with the person that"},{"speaker":"Valerie Friedlander","startTime":1204.32,"endTime":1208.7,"body":"you did collaborative note"},{"speaker":"Valerie Friedlander","startTime":1204.32,"endTime":1208.7,"body":"taking with, and compare notes"},{"speaker":"Valerie Friedlander","startTime":1208.76,"endTime":1213.26,"body":"later. So not everything has to"},{"speaker":"Valerie Friedlander","startTime":1208.76,"endTime":1213.26,"body":"happen at that event. So that"},{"speaker":"Valerie Friedlander","startTime":1213.26,"endTime":1217.4,"body":"kind of goes back to what's"},{"speaker":"Valerie Friedlander","startTime":1213.26,"endTime":1217.4,"body":"important about this event, and"},{"speaker":"Valerie Friedlander","startTime":1217.4,"endTime":1223.3,"body":"remembering that. Okay, what can"},{"speaker":"Valerie Friedlander","startTime":1217.4,"endTime":1223.3,"body":"you only get at the event. How"},{"speaker":"Valerie Friedlander","startTime":1223.3,"endTime":1226.72,"body":"do you want to show up, and what"},{"speaker":"Valerie Friedlander","startTime":1223.3,"endTime":1226.72,"body":"do you need to be able to do"},{"speaker":"Valerie Friedlander","startTime":1226.72,"endTime":1232.3,"body":"that? So those boundaries, and"},{"speaker":"Valerie Friedlander","startTime":1226.72,"endTime":1232.3,"body":"then what can allow you to make"},{"speaker":"Valerie Friedlander","startTime":1232.3,"endTime":1236.68,"body":"the most out of what you can"},{"speaker":"Valerie Friedlander","startTime":1232.3,"endTime":1236.68,"body":"only get at this event, and then"},{"speaker":"Valerie Friedlander","startTime":1237.16,"endTime":1244.8,"body":"build on that in what you can do"},{"speaker":"Valerie Friedlander","startTime":1237.16,"endTime":1244.8,"body":"later? So this is planning for"},{"speaker":"Valerie Friedlander","startTime":1244.8,"endTime":1250.8,"body":"having those boundaries, knowing"},{"speaker":"Valerie Friedlander","startTime":1244.8,"endTime":1250.8,"body":"that there are options. And I"},{"speaker":"Valerie Friedlander","startTime":1250.8,"endTime":1253.62,"body":"think that's kind of a core"},{"speaker":"Valerie Friedlander","startTime":1250.8,"endTime":1253.62,"body":"piece of all of this, is that"},{"speaker":"Valerie Friedlander","startTime":1253.62,"endTime":1257.94,"body":"you have options, and when you"},{"speaker":"Valerie Friedlander","startTime":1253.62,"endTime":1257.94,"body":"think about what your needs are,"},{"speaker":"Valerie Friedlander","startTime":1258.66,"endTime":1265.64,"body":"what your purpose is, then you"},{"speaker":"Valerie Friedlander","startTime":1258.66,"endTime":1265.64,"body":"can focus how you engage the"},{"speaker":"Valerie Friedlander","startTime":1265.64,"endTime":1273.14,"body":"event experience and how you"},{"speaker":"Valerie Friedlander","startTime":1265.64,"endTime":1273.14,"body":"want to engage that after the"},{"speaker":"Valerie Friedlander","startTime":1273.14,"endTime":1275.48,"body":"fact, what are you getting out"},{"speaker":"Valerie Friedlander","startTime":1273.14,"endTime":1275.48,"body":"of it? Now, of course, if you're"},{"speaker":"Valerie Friedlander","startTime":1275.48,"endTime":1278.12,"body":"going to this and it maybe it's"},{"speaker":"Valerie Friedlander","startTime":1275.48,"endTime":1278.12,"body":"not a business thing, maybe it"},{"speaker":"Valerie Friedlander","startTime":1278.12,"endTime":1284.14,"body":"is a self care thing. Maybe it"},{"speaker":"Valerie Friedlander","startTime":1278.12,"endTime":1284.14,"body":"is a personal development thing"},{"speaker":"Valerie Friedlander","startTime":1284.98,"endTime":1290.26,"body":"that may mean that you engage it"},{"speaker":"Valerie Friedlander","startTime":1284.98,"endTime":1290.26,"body":"a little bit differently, so"},{"speaker":"Valerie Friedlander","startTime":1290.32,"endTime":1293.08,"body":"you're showing up for"},{"speaker":"Valerie Friedlander","startTime":1290.32,"endTime":1293.08,"body":"connections, and maybe the focus"},{"speaker":"Valerie Friedlander","startTime":1293.08,"endTime":1297.4,"body":"is on caring for yourself, but"},{"speaker":"Valerie Friedlander","startTime":1293.08,"endTime":1297.4,"body":"you know that there are things"},{"speaker":"Valerie Friedlander","startTime":1297.4,"endTime":1299.74,"body":"you're going to want to take"},{"speaker":"Valerie Friedlander","startTime":1297.4,"endTime":1299.74,"body":"away later. So I know a lot of"},{"speaker":"Valerie Friedlander","startTime":1299.74,"endTime":1305.52,"body":"people go to events, and they do"},{"speaker":"Valerie Friedlander","startTime":1299.74,"endTime":1305.52,"body":"stuff around mindset, and it"},{"speaker":"Valerie Friedlander","startTime":1305.52,"endTime":1308.52,"body":"sounds all great while you're"},{"speaker":"Valerie Friedlander","startTime":1305.52,"endTime":1308.52,"body":"there, and then you get out of"},{"speaker":"Valerie Friedlander","startTime":1308.52,"endTime":1313.32,"body":"there and you're in the"},{"speaker":"Valerie Friedlander","startTime":1308.52,"endTime":1313.32,"body":"situation where all of your"},{"speaker":"Valerie Friedlander","startTime":1313.32,"endTime":1317.64,"body":"norms are present. It's really"},{"speaker":"Valerie Friedlander","startTime":1313.32,"endTime":1317.64,"body":"hard to take the vibe, that"},{"speaker":"Valerie Friedlander","startTime":1317.64,"endTime":1322.1,"body":"vibration that you get in the"},{"speaker":"Valerie Friedlander","startTime":1317.64,"endTime":1322.1,"body":"event experience back home with"},{"speaker":"Valerie Friedlander","startTime":1322.1,"endTime":1327.44,"body":"you. So if that's something that"},{"speaker":"Valerie Friedlander","startTime":1322.1,"endTime":1327.44,"body":"you know you're going to want to"},{"speaker":"Valerie Friedlander","startTime":1327.44,"endTime":1333.5,"body":"take some of this may be what's"},{"speaker":"Valerie Friedlander","startTime":1327.44,"endTime":1333.5,"body":"different in the event space"},{"speaker":"Valerie Friedlander","startTime":1334.94,"endTime":1341.14,"body":"versus in your home space. Where"},{"speaker":"Valerie Friedlander","startTime":1334.94,"endTime":1341.14,"body":"are those conflicts that you're"},{"speaker":"Valerie Friedlander","startTime":1341.14,"endTime":1346.12,"body":"going to want to engage. How do"},{"speaker":"Valerie Friedlander","startTime":1341.14,"endTime":1346.12,"body":"I pull this into my home space?"},{"speaker":"Valerie Friedlander","startTime":1346.42,"endTime":1351.28,"body":"Or what are the places that have"},{"speaker":"Valerie Friedlander","startTime":1346.42,"endTime":1351.28,"body":"tension in my home space where"},{"speaker":"Valerie Friedlander","startTime":1351.28,"endTime":1355.12,"body":"the friction piece is there? So"},{"speaker":"Valerie Friedlander","startTime":1351.28,"endTime":1355.12,"body":"that way you can make some"},{"speaker":"Valerie Friedlander","startTime":1355.12,"endTime":1360.3,"body":"adjustments, or think about what"},{"speaker":"Valerie Friedlander","startTime":1355.12,"endTime":1360.3,"body":"is different when you're in the"},{"speaker":"Valerie Friedlander","startTime":1360.3,"endTime":1366.0,"body":"space so that you can take it"},{"speaker":"Valerie Friedlander","startTime":1360.3,"endTime":1366.0,"body":"with you, or at least notice"},{"speaker":"Valerie Friedlander","startTime":1366.0,"endTime":1369.78,"body":"when you're home where you're"},{"speaker":"Valerie Friedlander","startTime":1366.0,"endTime":1369.78,"body":"getting stuck, so that you can"},{"speaker":"Valerie Friedlander","startTime":1369.78,"endTime":1372.96,"body":"do that work. So all of this"},{"speaker":"Valerie Friedlander","startTime":1369.78,"endTime":1372.96,"body":"leads us to that last piece,"},{"speaker":"Valerie Friedlander","startTime":1372.96,"endTime":1377.76,"body":"which is accountability, if you"},{"speaker":"Valerie Friedlander","startTime":1372.96,"endTime":1377.76,"body":"can really helps, especially if"},{"speaker":"Valerie Friedlander","startTime":1377.76,"endTime":1380.72,"body":"we're talking about social"},{"speaker":"Valerie Friedlander","startTime":1377.76,"endTime":1380.72,"body":"dynamics, especially if you're"},{"speaker":"Valerie Friedlander","startTime":1380.72,"endTime":1384.8,"body":"someone who maybe gets shiny"},{"speaker":"Valerie Friedlander","startTime":1380.72,"endTime":1384.8,"body":"object or kind of carries along"},{"speaker":"Valerie Friedlander","startTime":1384.8,"endTime":1389.9,"body":"with the crowd, or even just"},{"speaker":"Valerie Friedlander","startTime":1384.8,"endTime":1389.9,"body":"gets distracted and forgets why"},{"speaker":"Valerie Friedlander","startTime":1389.9,"endTime":1393.5,"body":"you were there, what the focus"},{"speaker":"Valerie Friedlander","startTime":1389.9,"endTime":1393.5,"body":"is, or maybe you don't notice. I"},{"speaker":"Valerie Friedlander","startTime":1393.5,"endTime":1397.94,"body":"know a lot of people kind of the"},{"speaker":"Valerie Friedlander","startTime":1393.5,"endTime":1397.94,"body":"time blindness, the forget about"},{"speaker":"Valerie Friedlander","startTime":1397.94,"endTime":1401.92,"body":"food, who can kind of give you a"},{"speaker":"Valerie Friedlander","startTime":1397.94,"endTime":1401.92,"body":"nudge and be like, Hey, you"},{"speaker":"Valerie Friedlander","startTime":1401.92,"endTime":1405.64,"body":"might want to eat your snack."},{"speaker":"Valerie Friedlander","startTime":1401.92,"endTime":1405.64,"body":"This is about that time you said"},{"speaker":"Valerie Friedlander","startTime":1405.64,"endTime":1411.52,"body":"you wanted to do the thing. Or,"},{"speaker":"Valerie Friedlander","startTime":1405.64,"endTime":1411.52,"body":"Hey, I know that you are coming."},{"speaker":"Valerie Friedlander","startTime":1411.52,"endTime":1414.22,"body":"You seem to be coming with us to"},{"speaker":"Valerie Friedlander","startTime":1411.52,"endTime":1414.22,"body":"go out, but you said you were"},{"speaker":"Valerie Friedlander","startTime":1414.22,"endTime":1419.08,"body":"going to get up early and you"},{"speaker":"Valerie Friedlander","startTime":1414.22,"endTime":1419.08,"body":"needed to be getting sleep. So"},{"speaker":"Valerie Friedlander","startTime":1419.8,"endTime":1422.58,"body":"what is it that you really want"},{"speaker":"Valerie Friedlander","startTime":1419.8,"endTime":1422.58,"body":"to do in this situation, like"},{"speaker":"Valerie Friedlander","startTime":1423.06,"endTime":1426.3,"body":"helping you check in so"},{"speaker":"Valerie Friedlander","startTime":1423.06,"endTime":1426.3,"body":"accountability isn't saying, No,"},{"speaker":"Valerie Friedlander","startTime":1426.3,"endTime":1428.64,"body":"don't do that, or you're not"},{"speaker":"Valerie Friedlander","startTime":1426.3,"endTime":1428.64,"body":"allowed, or you said you didn't"},{"speaker":"Valerie Friedlander","startTime":1428.64,"endTime":1433.86,"body":"want to. It's just being a check"},{"speaker":"Valerie Friedlander","startTime":1428.64,"endTime":1433.86,"body":"in point, someone who can help"},{"speaker":"Valerie Friedlander","startTime":1433.86,"endTime":1436.92,"body":"hold the space of what's"},{"speaker":"Valerie Friedlander","startTime":1433.86,"endTime":1436.92,"body":"important for you, and it's"},{"speaker":"Valerie Friedlander","startTime":1436.92,"endTime":1441.74,"body":"great if you can do that for"},{"speaker":"Valerie Friedlander","startTime":1436.92,"endTime":1441.74,"body":"each other to share. This is why"},{"speaker":"Valerie Friedlander","startTime":1441.74,"endTime":1444.5,"body":"I'm here. This is what's"},{"speaker":"Valerie Friedlander","startTime":1441.74,"endTime":1444.5,"body":"important to me. These are the"},{"speaker":"Valerie Friedlander","startTime":1444.5,"endTime":1447.86,"body":"things that I put into place for"},{"speaker":"Valerie Friedlander","startTime":1444.5,"endTime":1447.86,"body":"that the boundaries that I've"},{"speaker":"Valerie Friedlander","startTime":1447.86,"endTime":1452.0,"body":"set. Would you support me in"},{"speaker":"Valerie Friedlander","startTime":1447.86,"endTime":1452.0,"body":"this? Would you give me this"},{"speaker":"Valerie Friedlander","startTime":1452.0,"endTime":1456.68,"body":"reminder? Would you check in"},{"speaker":"Valerie Friedlander","startTime":1452.0,"endTime":1456.68,"body":"with me here and kind of be that"},{"speaker":"Valerie Friedlander","startTime":1456.68,"endTime":1461.68,"body":"buddy system that can be really"},{"speaker":"Valerie Friedlander","startTime":1456.68,"endTime":1461.68,"body":"helpful? Again, as I mentioned"},{"speaker":"Valerie Friedlander","startTime":1461.68,"endTime":1465.52,"body":"earlier, if you can't do that,"},{"speaker":"Valerie Friedlander","startTime":1461.68,"endTime":1465.52,"body":"maybe you're going on your own."},{"speaker":"Valerie Friedlander","startTime":1465.52,"endTime":1469.36,"body":"You haven't met anybody. It can"},{"speaker":"Valerie Friedlander","startTime":1465.52,"endTime":1469.36,"body":"be maybe putting something on"},{"speaker":"Valerie Friedlander","startTime":1469.36,"endTime":1472.84,"body":"your phone to help you remember,"},{"speaker":"Valerie Friedlander","startTime":1469.36,"endTime":1472.84,"body":"or maybe it is a check in with"},{"speaker":"Valerie Friedlander","startTime":1472.84,"endTime":1475.9,"body":"somebody at home. Maybe you have"},{"speaker":"Valerie Friedlander","startTime":1472.84,"endTime":1475.9,"body":"a friend that you can reach out"},{"speaker":"Valerie Friedlander","startTime":1475.9,"endTime":1478.66,"body":"to, that you have a little"},{"speaker":"Valerie Friedlander","startTime":1475.9,"endTime":1478.66,"body":"reminder, pop up, call this"},{"speaker":"Valerie Friedlander","startTime":1478.66,"endTime":1483.06,"body":"friend and check in and let them"},{"speaker":"Valerie Friedlander","startTime":1478.66,"endTime":1483.06,"body":"know how things are going, and"},{"speaker":"Valerie Friedlander","startTime":1483.06,"endTime":1488.34,"body":"they can, even though they're"},{"speaker":"Valerie Friedlander","startTime":1483.06,"endTime":1488.34,"body":"not there, help you remember why"},{"speaker":"Valerie Friedlander","startTime":1488.34,"endTime":1493.62,"body":"you're there, remember what your"},{"speaker":"Valerie Friedlander","startTime":1488.34,"endTime":1493.62,"body":"needs are, and check into what"},{"speaker":"Valerie Friedlander","startTime":1493.62,"endTime":1498.42,"body":"will be most supportive for you"},{"speaker":"Valerie Friedlander","startTime":1493.62,"endTime":1498.42,"body":"and honor your purpose in being"},{"speaker":"Valerie Friedlander","startTime":1498.42,"endTime":1504.74,"body":"there best. So as a kind of"},{"speaker":"Valerie Friedlander","startTime":1498.42,"endTime":1504.74,"body":"short recap, check in with your"},{"speaker":"Valerie Friedlander","startTime":1504.74,"endTime":1512.54,"body":"values. How is this retreat or"},{"speaker":"Valerie Friedlander","startTime":1504.74,"endTime":1512.54,"body":"conference or event honoring"},{"speaker":"Valerie Friedlander","startTime":1512.54,"endTime":1517.1,"body":"your values and your purpose in"},{"speaker":"Valerie Friedlander","startTime":1512.54,"endTime":1517.1,"body":"being there? So we're thinking"},{"speaker":"Valerie Friedlander","startTime":1518.18,"endTime":1522.58,"body":"intention setting right like,"},{"speaker":"Valerie Friedlander","startTime":1518.18,"endTime":1522.58,"body":"what is that about? How is this"},{"speaker":"Valerie Friedlander","startTime":1522.58,"endTime":1523.54,"body":"honoring that?"},{"speaker":"Valerie Friedlander","startTime":1525.4,"endTime":1529.54,"body":"What way do any of your values"},{"speaker":"Valerie Friedlander","startTime":1525.4,"endTime":1529.54,"body":"feel challenged so you can"},{"speaker":"Valerie Friedlander","startTime":1529.54,"endTime":1535.18,"body":"engage those pieces of tension"},{"speaker":"Valerie Friedlander","startTime":1529.54,"endTime":1535.18,"body":"so hopefully they're less"},{"speaker":"Valerie Friedlander","startTime":1535.18,"endTime":1541.32,"body":"distracting as you go about your"},{"speaker":"Valerie Friedlander","startTime":1535.18,"endTime":1541.32,"body":"experience being there. What"},{"speaker":"Valerie Friedlander","startTime":1541.38,"endTime":1544.32,"body":"could you do to address or"},{"speaker":"Valerie Friedlander","startTime":1541.38,"endTime":1544.32,"body":"mitigate those challenges? And"},{"speaker":"Valerie Friedlander","startTime":1544.32,"endTime":1547.5,"body":"again, it could simply be having"},{"speaker":"Valerie Friedlander","startTime":1544.32,"endTime":1547.5,"body":"awareness that you're choosing"},{"speaker":"Valerie Friedlander","startTime":1547.5,"endTime":1552.9,"body":"this priority in this way right"},{"speaker":"Valerie Friedlander","startTime":1547.5,"endTime":1552.9,"body":"now and knowing later I'm going"},{"speaker":"Valerie Friedlander","startTime":1552.9,"endTime":1558.78,"body":"to choose this priority in this"},{"speaker":"Valerie Friedlander","startTime":1552.9,"endTime":1558.78,"body":"way then, so that when you feel"},{"speaker":"Valerie Friedlander","startTime":1558.78,"endTime":1562.4,"body":"that guilt or that pull that"},{"speaker":"Valerie Friedlander","startTime":1558.78,"endTime":1562.4,"body":"tension come up, you can remind"},{"speaker":"Valerie Friedlander","startTime":1562.4,"endTime":1567.68,"body":"yourself, oh, remember, I am"},{"speaker":"Valerie Friedlander","startTime":1562.4,"endTime":1567.68,"body":"going to do this to honor this"},{"speaker":"Valerie Friedlander","startTime":1568.34,"endTime":1571.64,"body":"at this time, so it has a place,"},{"speaker":"Valerie Friedlander","startTime":1568.34,"endTime":1571.64,"body":"and it's not just like you're"},{"speaker":"Valerie Friedlander","startTime":1571.64,"endTime":1577.64,"body":"ignoring it. What needs to"},{"speaker":"Valerie Friedlander","startTime":1571.64,"endTime":1577.64,"body":"happen at this event, to honor"},{"speaker":"Valerie Friedlander","startTime":1577.64,"endTime":1581.98,"body":"your values, to get the most out"},{"speaker":"Valerie Friedlander","startTime":1577.64,"endTime":1581.98,"body":"of your time and money and"},{"speaker":"Valerie Friedlander","startTime":1581.98,"endTime":1586.54,"body":"energy. Again, think about that"},{"speaker":"Valerie Friedlander","startTime":1581.98,"endTime":1586.54,"body":"intention for how you want to"},{"speaker":"Valerie Friedlander","startTime":1586.54,"endTime":1590.02,"body":"engage the experience, the goals"},{"speaker":"Valerie Friedlander","startTime":1586.54,"endTime":1590.02,"body":"for what you want to get out of"},{"speaker":"Valerie Friedlander","startTime":1590.02,"endTime":1594.64,"body":"it and what will support you in"},{"speaker":"Valerie Friedlander","startTime":1590.02,"endTime":1594.64,"body":"doing that. So to that point,"},{"speaker":"Valerie Friedlander","startTime":1594.7,"endTime":1599.38,"body":"what tends to distract you? We"},{"speaker":"Valerie Friedlander","startTime":1594.7,"endTime":1599.38,"body":"talked about guilt and"},{"speaker":"Valerie Friedlander","startTime":1599.38,"endTime":1602.58,"body":"addressing that distraction."},{"speaker":"Valerie Friedlander","startTime":1599.38,"endTime":1602.58,"body":"Maybe it's people pleasing that"},{"speaker":"Valerie Friedlander","startTime":1602.58,"endTime":1607.02,"body":"could also be it shiny objects."},{"speaker":"Valerie Friedlander","startTime":1602.58,"endTime":1607.02,"body":"We mentioned that, what are"},{"speaker":"Valerie Friedlander","startTime":1607.02,"endTime":1611.76,"body":"those things that distract you?"},{"speaker":"Valerie Friedlander","startTime":1607.02,"endTime":1611.76,"body":"Again, with guilt, ID, the"},{"speaker":"Valerie Friedlander","startTime":1611.76,"endTime":1616.08,"body":"values involved, choose, get"},{"speaker":"Valerie Friedlander","startTime":1611.76,"endTime":1616.08,"body":"creative. Maybe there's fear,"},{"speaker":"Valerie Friedlander","startTime":1617.52,"endTime":1623.42,"body":"those unknown pieces of"},{"speaker":"Valerie Friedlander","startTime":1617.52,"endTime":1623.42,"body":"information. So identify what"},{"speaker":"Valerie Friedlander","startTime":1623.42,"endTime":1629.12,"body":"the fear is. Maybe it's related"},{"speaker":"Valerie Friedlander","startTime":1623.42,"endTime":1629.12,"body":"to rejection, you know, give"},{"speaker":"Valerie Friedlander","startTime":1629.18,"endTime":1636.92,"body":"that inner critic as it were, a"},{"speaker":"Valerie Friedlander","startTime":1629.18,"endTime":1636.92,"body":"name, tell it what you would"},{"speaker":"Valerie Friedlander","startTime":1636.92,"endTime":1642.16,"body":"tell a stranger that would say"},{"speaker":"Valerie Friedlander","startTime":1636.92,"endTime":1642.16,"body":"that to you, and then give"},{"speaker":"Valerie Friedlander","startTime":1642.16,"endTime":1644.86,"body":"yourself what would actually be"},{"speaker":"Valerie Friedlander","startTime":1642.16,"endTime":1644.86,"body":"more helpful? What do you"},{"speaker":"Valerie Friedlander","startTime":1644.86,"endTime":1648.34,"body":"actually want to believe? And if"},{"speaker":"Valerie Friedlander","startTime":1644.86,"endTime":1648.34,"body":"you believed that, what would"},{"speaker":"Valerie Friedlander","startTime":1648.34,"endTime":1652.96,"body":"you do? What will support you"},{"speaker":"Valerie Friedlander","startTime":1648.34,"endTime":1652.96,"body":"and help you feel safe in that?"},{"speaker":"Valerie Friedlander","startTime":1653.44,"endTime":1656.26,"body":"So that's a little bit more in"},{"speaker":"Valerie Friedlander","startTime":1653.44,"endTime":1656.26,"body":"depth. I do have an episode that"},{"speaker":"Valerie Friedlander","startTime":1656.26,"endTime":1658.3,"body":"talks about inner critic, so"},{"speaker":"Valerie Friedlander","startTime":1656.26,"endTime":1658.3,"body":"I'll link that in the show"},{"speaker":"Valerie Friedlander","startTime":1658.3,"endTime":1661.32,"body":"notes. But that can be one that"},{"speaker":"Valerie Friedlander","startTime":1658.3,"endTime":1661.32,"body":"comes up to that idea of like, I"},{"speaker":"Valerie Friedlander","startTime":1661.32,"endTime":1666.78,"body":"want to feel confident that can"},{"speaker":"Valerie Friedlander","startTime":1661.32,"endTime":1666.78,"body":"be difficult if you have stuff"},{"speaker":"Valerie Friedlander","startTime":1666.9,"endTime":1671.82,"body":"around groups of people, shiny"},{"speaker":"Valerie Friedlander","startTime":1666.9,"endTime":1671.82,"body":"objects, as I mentioned, what"},{"speaker":"Valerie Friedlander","startTime":1671.82,"endTime":1675.18,"body":"will you do so that you can"},{"speaker":"Valerie Friedlander","startTime":1671.82,"endTime":1675.18,"body":"remember what and why you were"},{"speaker":"Valerie Friedlander","startTime":1675.18,"endTime":1679.5,"body":"interested in being there or"},{"speaker":"Valerie Friedlander","startTime":1675.18,"endTime":1679.5,"body":"interested in this shiny object,"},{"speaker":"Valerie Friedlander","startTime":1680.28,"endTime":1683.72,"body":"and then maybe It's come back to"},{"speaker":"Valerie Friedlander","startTime":1680.28,"endTime":1683.72,"body":"it later. So as I mentioned, you"},{"speaker":"Valerie Friedlander","startTime":1683.72,"endTime":1688.1,"body":"could plan that later I'm going"},{"speaker":"Valerie Friedlander","startTime":1683.72,"endTime":1688.1,"body":"to come back to that. So this is"},{"speaker":"Valerie Friedlander","startTime":1688.1,"endTime":1691.1,"body":"a thing that's interesting me,"},{"speaker":"Valerie Friedlander","startTime":1688.1,"endTime":1691.1,"body":"and you could go back to that."},{"speaker":"Valerie Friedlander","startTime":1691.1,"endTime":1693.86,"body":"Why? Oh, I really want to do"},{"speaker":"Valerie Friedlander","startTime":1691.1,"endTime":1693.86,"body":"that. I really want to attend"},{"speaker":"Valerie Friedlander","startTime":1693.86,"endTime":1699.2,"body":"that. I really want to go to"},{"speaker":"Valerie Friedlander","startTime":1693.86,"endTime":1699.2,"body":"that happy hour. Why? Why? Why?"},{"speaker":"Valerie Friedlander","startTime":1699.44,"endTime":1704.5,"body":"Dig deeper? Is there a way to"},{"speaker":"Valerie Friedlander","startTime":1699.44,"endTime":1704.5,"body":"honor that that might not be"},{"speaker":"Valerie Friedlander","startTime":1704.56,"endTime":1708.88,"body":"that thing that would keep you"},{"speaker":"Valerie Friedlander","startTime":1704.56,"endTime":1708.88,"body":"from honoring the structure that"},{"speaker":"Valerie Friedlander","startTime":1708.88,"endTime":1712.3,"body":"you've put into place to support"},{"speaker":"Valerie Friedlander","startTime":1708.88,"endTime":1712.3,"body":"yourself? So is there another"},{"speaker":"Valerie Friedlander","startTime":1712.3,"endTime":1717.46,"body":"way that you could honor"},{"speaker":"Valerie Friedlander","startTime":1712.3,"endTime":1717.46,"body":"whatever that why is, or maybe"},{"speaker":"Valerie Friedlander","startTime":1717.58,"endTime":1721.56,"body":"when you dug in, you realize,"},{"speaker":"Valerie Friedlander","startTime":1717.58,"endTime":1721.56,"body":"Oh, I already am. I don't need"},{"speaker":"Valerie Friedlander","startTime":1721.56,"endTime":1724.92,"body":"to do that. That was just a"},{"speaker":"Valerie Friedlander","startTime":1721.56,"endTime":1724.92,"body":"shiny object. And what can you"},{"speaker":"Valerie Friedlander","startTime":1724.92,"endTime":1729.66,"body":"put into place? Maybe it's"},{"speaker":"Valerie Friedlander","startTime":1724.92,"endTime":1729.66,"body":"presetting those boundaries that"},{"speaker":"Valerie Friedlander","startTime":1729.66,"endTime":1732.54,"body":"will help you stay focused on"},{"speaker":"Valerie Friedlander","startTime":1729.66,"endTime":1732.54,"body":"your priorities and being there."},{"speaker":"Valerie Friedlander","startTime":1733.2,"endTime":1736.98,"body":"And maybe it's staying"},{"speaker":"Valerie Friedlander","startTime":1733.2,"endTime":1736.98,"body":"accountable. What can help you"},{"speaker":"Valerie Friedlander","startTime":1736.98,"endTime":1739.8,"body":"stay accountable to the reason"},{"speaker":"Valerie Friedlander","startTime":1736.98,"endTime":1739.8,"body":"that you're there and how you"},{"speaker":"Valerie Friedlander","startTime":1739.8,"endTime":1743.78,"body":"want to show up. Like I said, I"},{"speaker":"Valerie Friedlander","startTime":1739.8,"endTime":1743.78,"body":"do have a little worksheet that"},{"speaker":"Valerie Friedlander","startTime":1743.78,"endTime":1747.32,"body":"I will make available if you are"},{"speaker":"Valerie Friedlander","startTime":1743.78,"endTime":1747.32,"body":"on my email list. I'm going to"},{"speaker":"Valerie Friedlander","startTime":1747.32,"endTime":1751.46,"body":"send it out with my newsletter a"},{"speaker":"Valerie Friedlander","startTime":1747.32,"endTime":1751.46,"body":"week from the release of this if"},{"speaker":"Valerie Friedlander","startTime":1751.76,"endTime":1755.66,"body":"you're checking this out and it"},{"speaker":"Valerie Friedlander","startTime":1751.76,"endTime":1755.66,"body":"is after that, you can also send"},{"speaker":"Valerie Friedlander","startTime":1755.66,"endTime":1758.96,"body":"me an email and say, Hey, could"},{"speaker":"Valerie Friedlander","startTime":1755.66,"endTime":1758.96,"body":"you send me that sheet? And I'm"},{"speaker":"Valerie Friedlander","startTime":1758.96,"endTime":1764.02,"body":"happy to do that. So all the"},{"speaker":"Valerie Friedlander","startTime":1758.96,"endTime":1764.02,"body":"links are in the show notes. I"},{"speaker":"Valerie Friedlander","startTime":1764.02,"endTime":1767.92,"body":"hope this was helpful for you"},{"speaker":"Valerie Friedlander","startTime":1764.02,"endTime":1767.92,"body":"heading into any kind of summer"},{"speaker":"Valerie Friedlander","startTime":1767.92,"endTime":1772.36,"body":"conferences or activities that"},{"speaker":"Valerie Friedlander","startTime":1767.92,"endTime":1772.36,"body":"you have, and I will talk to you"},{"speaker":"Valerie Friedlander","startTime":1772.36,"endTime":1775.72,"body":"all next time. Thanks for"},{"speaker":"Valerie Friedlander","startTime":1772.36,"endTime":1775.72,"body":"listening. I so appreciate you"},{"speaker":"Valerie Friedlander","startTime":1775.72,"endTime":1778.42,"body":"being here. If you got something"},{"speaker":"Valerie Friedlander","startTime":1775.72,"endTime":1778.42,"body":"out of today's episode, please"},{"speaker":"Valerie Friedlander","startTime":1778.42,"endTime":1781.74,"body":"share it, leave me a review,"},{"speaker":"Valerie Friedlander","startTime":1778.42,"endTime":1781.74,"body":"take a screenshot and post it on"},{"speaker":"Valerie Friedlander","startTime":1781.74,"endTime":1785.52,"body":"social with a shout out to me,"},{"speaker":"Valerie Friedlander","startTime":1781.74,"endTime":1785.52,"body":"send it to a friend or, you"},{"speaker":"Valerie Friedlander","startTime":1785.52,"endTime":1789.12,"body":"know, all of the above. Want to"},{"speaker":"Valerie Friedlander","startTime":1785.52,"endTime":1789.12,"body":"hang out more, join me on"},{"speaker":"Valerie Friedlander","startTime":1789.12,"endTime":1792.72,"body":"Instagram, or better yet, get on"},{"speaker":"Valerie Friedlander","startTime":1789.12,"endTime":1792.72,"body":"my mailing list to make sure you"},{"speaker":"Valerie Friedlander","startTime":1792.72,"endTime":1797.22,"body":"don't miss out on anything, and"},{"speaker":"Valerie Friedlander","startTime":1792.72,"endTime":1797.22,"body":"remember your possibilities are"},{"speaker":"Valerie Friedlander","startTime":1797.22,"endTime":1800.96,"body":"as unlimited as you are. Allow"},{"speaker":"Valerie Friedlander","startTime":1797.22,"endTime":1800.96,"body":"yourself. To shine, my friend,"},{"speaker":"Valerie Friedlander","startTime":1801.14,"endTime":1803.9,"body":"the world needs your light. See"},{"speaker":"Valerie Friedlander","startTime":1801.14,"endTime":1803.9,"body":"you next time you."}]}