Michaela Robertson is a podcast host, nurse by degree, multi-passionate coach, co-founder of Strides for Strength run coaching, and the founder of my own holistic health + wellness coaching practice helping women create a life, career, routines + habits that elevate their everyday living!

In this episode, we dive into building community, making connections, and so much more. 

Connect with Michaela:
Email: builttobeyou@gmail.com
IG: https://www.instagram.com/michaela_robertson_/
Podcast: https://builttobeyou.buzzsprout.com/

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What you say is important, but what's more valuable is the body language that accompanies the words that you're saying. Learn to use your nonverbal communication skills to your benefit.

Actions speak louder than words. 

You can love to do hard things AND not make everything you do hard. 

Food for thought.

There are 4 types of communication and in this episode, we dive into verbal communication. It is one of the most common forms of communication and is still the most effective despite all the other types of communication that we have. 

Challenge:
Focus on one area of verbal communication that you want to improve. Whether that be speaking in a more confident voice, listening more actively, or paying attention to the filler words. 

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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A response to a submission from a listener. How do I get along with my adult children? How do I manage these relationships? This is episode, we dive into all things adult relationships. 

What was your favorite takeaway? email me: support@erinwoodruffcoaching.com

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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Are you respectful in conversations? Find out more in this episode. 

Challenge:
Pinpoint 1 area where you want your respect in conversations to increase. 

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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We all know the difference between a child and an adult, but do we know the difference between emotional childhood and adulthood? 

In this episode, I dive into the differences between emotional childhood and emotional adulthood and what you can do to grow into the emotional adult you need to be. 

Weekly Challenge:
Start becoming the emotional adult you want to be. 

FEELINGS WHEEL & DETAILED FEELINGS LIST
https://erinwoodruffcoaching.com/feelingswheel

Ready to finally have the hard conversation that could change everything? 
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Being able to repeat back what you heard will make you more articulate and a better communicator. Learn to paraphrase, understand the words that they're not saying, and look for the true meaning in words. 

Challenge:
Teach someone (even if it's yourself) what was said in this podcast. 

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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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We all feel emotions. The positive, negative, and more neutral ones. In this podcast, I walk you through an exercise using the emotional scale to help you identify and understand which emotions are heavy, light, and which ones are in the reasonable zone. 

Weekly Challenge:
Rank your feelings on your emotional scale throughout the week. Rank from -10 to +10. 

FEELINGS WHEEL & DETAILED FEELINGS LIST
https://erinwoodruffcoaching.com/feelingswheel

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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How can questions completely alter the way you communicate? Let's find out.

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Everyone feels emotion, we are emotional beings. What we do with that emotion is up to us. There are four things that we can do when we feel emotion, resist, react, avoid, or allow. Understanding how you process through emotion can lead to greater awareness of what's holding you back. 

Listen to the end of the podcast, where I share a personal experience of learning how to process through an emotion and the importance of using the correct name for the emotion. 

Weekly Challenge:
Allow your emotions. You can do it. 

FEELINGS WHEEL & DETAILED FEELINGS LIST
https://erinwoodruffcoaching.com/feelingswheel

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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This skill is CRUCIAL to develop. If you want to become a better communicator, you have to learn to listen. 

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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Do you know how powerful feelings and emotions are? They drive all of our actions. Understanding emotions can allow us to create greatness in our lives. 

Weekly Challenge:
Notice what feelings you're having throughout the day, positive, negative, neutral. If you want to push yourself, try to name the specific emotion. 

FEELINGS WHEEL & DETAILED FEELINGS LIST
https://erinwoodruffcoaching.com/feelingswheel 

Ready to finally have the hard conversation that could change everything? 
https://erinwoodruffcoaching.com/toolbox 

Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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Short, sweet, and to the point. Use this episode as a reminder of why being concise is usually the better route to take. 

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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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How can 3 seconds make or break your relationships? In this podcast episode, I share about the power of 3 seconds and the effect that it can have on our lives. Three seconds can help us act more like the person we want to be rather than regretting something we said or did later down the road. 

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https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum

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If you want people to understand you and listen to you more, use visual aids. Charts, diagrams, and pictures can help clarify your message and make it easier to understand.

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COPY and PASTE these show notes. You're gonna need them. ;)

Creating boundaries with technology is an essential aspect of maintaining a healthy relationship with digital devices and ensuring their usage doesn't negatively impact your life. Here are some strategies to establish boundaries with technology:

1. Define your goals and priorities: Clearly identify your goals and priorities in life. This will help you allocate your time and energy appropriately, allowing you to set boundaries around technology use.

2. Set limits on screen time: Determine how much time you want to spend on specific devices or activities each day. Use built-in features or third-party apps that track and limit your screen time. Set reminders to take breaks and engage in other activities.

3. Establish device-free zones and times: Designate certain areas or periods in your day where technology is off-limits. For example, you might choose not to use your phone during meals, in the bedroom, or for an hour before bedtime.

4. Disable notifications: Constant notifications can be distracting and disrupt your focus. Consider disabling non-essential notifications or using "Do Not Disturb" modes during specific times to minimize interruptions.

5. Practice mindful technology use: Be aware of how you're using technology and its impact on your well-being. Take breaks, practice mindfulness, and engage in activities that promote balance and self-care.

6. Create a technology-free routine: Designate a specific time, such as the first hour after waking up or before going to bed, as technology-free. Use this time for activities like reading, exercising, meditating, or spending time with loved ones.

7. Develop alternative hobbies and interests: Cultivate offline hobbies and interests that don't rely on technology. Engage in activities such as art, sports, music, or spending time in nature to diversify your experiences.

8. Practice digital decluttering: Regularly review your digital devices, apps, and subscriptions. Uninstall or disable unnecessary apps, unsubscribe from irrelevant email lists, and declutter your digital environment to reduce distractions and streamline your technology usage.

9. Communicate boundaries with others: Clearly communicate your technology boundaries to family, friends, and colleagues. Let them know when and how you prefer to be contacted and explain your reasons for setting these limits.

10. Seek support and accountability: If you find it challenging to stick to your boundaries, enlist the help of a friend, family member, or support group. They can provide accountability and support as you work towards maintaining healthy technology habits.

Remember, technology can be a valuable tool, but it's essential to create boundaries to ensure it serves your needs without becoming overwhelming or detrimental to your overall well-being.



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Half the battle of communicating is using the right channel. Do you know which channel to use for which conversations? Do you know which channel to use with certain people? 

Communication goes much more smoothly when you can use the right channel for the receiver of the message. Practice changing the channels and see what response you get in return. 

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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To "lean into your intuition" means to rely on and trust your inner guidance, instincts, and gut feelings when making decisions or navigating various situations in life. It involves paying attention to your intuitive senses and using them as a valuable source of information alongside logical reasoning and external data.

Here are some key aspects of leaning into your intuition:

Awareness: Recognizing and acknowledging your intuitive signals and feelings. This involves being attuned to your emotions, bodily sensations, and subtle cues that arise in different situations.

Trust: Developing confidence in your intuitive insights and believing in their validity. It involves embracing the idea that your intuition can provide valuable information and guide you in making choices or solving problems.

Practice: Regularly engaging with your intuition and actively seeking its input. This may involve creating moments of quiet reflection, meditation, or journaling to tap into your intuitive wisdom and receive guidance.

Differentiation: Learning to distinguish between intuitive insights and other influences such as fears, biases, or conditioned beliefs. It requires honing your ability to discern genuine intuitive signals from other noise or distractions.

Integration: Combining your intuitive awareness with logical reasoning and external information. Leaning into your intuition doesn't mean disregarding rationality but rather incorporating it alongside your intuitive wisdom to make well-informed decisions.

Openness: Being receptive to intuitive guidance and remaining open to possibilities and new perspectives. This involves cultivating a mindset that values and welcomes intuitive insights, even if they may initially challenge or contradict your preconceived notions.

Leaning into your intuition can be helpful in various aspects of life, such as personal relationships, career choices, problem-solving, and creativity. It allows you to tap into a deeper level of self-awareness and can lead to more aligned and authentic decision-making.

Weekly Challenge:
Where are your trust levels at with your intuition? How often do you follow your intuition? 

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Don't undervalue the importance of being clear in your communication. Use words that are easy to understand, and avoid using technical jargon, slang, or complex ideas. The more clear you are, the better communication you will have.

Ready to finally have the hard conversation that could change everything?
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Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Music: https://pixabay.com/music/id-112179/

Have you ever wondered, are you a narcissist? How do you keep a narcissist in your life if you don't want to completely cut them out?

Then today's episode is for you. Join me in a conversation with Chelsey Brooke Cole as we dive into all things narcissism. Learn about boundaries, the DEEP technique, and building unshakeable self-worth.

Chelsey Brooke Cole is a licensed psychotherapist, coach, and speaker specializing in narcissistic abuse and relational trauma. Chelsey has spoken at HR and counseling conferences, internationally recognized universities, and national organizations on narcissism in the workplace, how to communicate with difficult people, emotional intelligence, and effective therapeutic strategies for narcissistic abuse survivors.

She is the author of "If Only I’d Known! How to Outsmart Narcissists, Set Guilt-Free Boundaries, and Create Unshakeable Self-Worth." Chelsey is also a Certified Partner Trauma Therapist, Registered Play Therapist, and Level 1 Trained Gottman Method Couples Therapist. She is currently pursuing a doctorate in social psychology from Liberty University.

Connect with Chelsey:
Website: https://www.chelseybrookecole.com/
Email: chelsey@chelseybrookecole.com
Book: https://www.chelseybrookecole.com/preorder/
IG: https://www.instagram.com/chelseybrookecole/
FB: https://www.facebook.com/chelseybrookecole
TikTok: https://www.tiktok.com/@chelseybrookecole
LinkedIn: https://www.linkedin.com/in/chelseybrookecole/
Join Chelsey's Newsletter: https://www.chelseybrookecole.com/newsletter/


Ready to finally have the hard conversation that could change everything? 
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https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert

Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Music: https://pixabay.com/music/id-112179/

In this episode, I share the basic parts of the communication model. Every time you communicate, there are 7 factors that are in play. 
-Sender
-Message
-Channel
-Receiver
-Noise
-Feedback
-Context

Learn more about each part and gain an understanding of how your communication can increase with just a little bit of knowledge. 

Ready to finally have the hard conversation that could change everything? 
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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What is freedom? What is personal freedom? How do we gain more freedom in our own lives?

In this episode, I share the 3 A's of personal freedom. Awareness, acceptance, and action. I talk about the importance of each aspect and how that can give you more freedom in your own life.

Ready to finally have the hard conversation that could change everything?
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Are you married to an introvert? Find out right now with this FREE quiz!
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Music: https://pixabay.com/music/id-112179/

"I hate making friends with girls. I don't like women. I don't get along with girls/women. Women are too emotional."

If this is you, you need to listen to this podcast episode. It might change your entire view on being friends with women, girls, and moms. You need them and they need you. 

Ready to finally have the hard conversation that could change everything? 
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Are you married to an introvert? Find out right now with this FREE quiz!
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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Music: https://pixabay.com/music/id-112179/

Have you ever wondered why you crave friendship? Did you know that there are significant benefits in all areas of your life if you have thriving friendships? In this episode, I dive into only 8 of those benefits.

Challenge:
-Send this podcast episode to a friend that has blessed your life and tell them "Thank You!"

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Are you married to an introvert? Find out right now with this FREE quiz!
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Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
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