With the pressure to be "on" all the time, when do you take time to rest? Do you give yourself permission to rest? 

In this episode you will learn:
-busting the "hustle" myth
-the power of rest
-guilt-free relaxation and why it's important

Episode Challenge:
How can you create a restful moment for yourself today? Pick something and then follow through. 


Links:
https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/?sh=6cf2ca152133


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Patience is the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset. 

The Gift of Patience: Focus on the positive outcomes and benefits associated with developing patience. Discuss how patience can lead to greater happiness, better decision-making, deeper connections with others, and a more fulfilling life.

Show Notes:

• Time is one of the best healers we can ask for. 
  • Waiting. Letting time pass with patience. 
• Sometimes finding answers takes time. 
• Manifesting 
  • Even when we’re in alignment with the things the universe is bringing to us, it doesn’t mean that we won’t have to wait patiently for the things that are coming. 
  • False send of reality. 
• Get comfortable with feeling impatience.
  • Practice the feeling of patience. 
• Being patient is a skill. 
  • Improve communication
  • Think clearer
  • Deeper connection
  • Stronger bonds over time
• Impatience leads to anxiety, frustration, and unhappiness. 
  • Misunderstanding 
  • Miscommunication
  • Conflict 
• Make conscious decisions with intention and clarity. 
• Learn how to rebuild relationships over time. It will take patience. 
• Examples:
  • Finances
  • Relationships
    • Friendships 
  • Family
    • They will be in our lives forever
  • Practice the MOST with these people
• Long game
  • Things will work out.
  • You can have peace knowing that everything will be okay without knowing how it’s all going to work out. 

Questions to ask yourself:

• Why did this happen in my life?
• Why did this trial happen this way?
• Why was this specific trial important for me to endure?
• What did I learn from that experience?
• Did I even learn anything or do I feel like it was a traumatic event that happened and now I’m left with the scars from it? 
• How could having more patience help you right now with your circumstances? 

Episode Challenge:

• Practice patience in 1 area of your life. 
• Breathe deep. 
• Love yourself. Take care of yourself. Be patient with yourself. 

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Put simply, extreme ownership (E.O.) is how great leaders take responsibility for every aspect of their team and its mission. Taking E.O. requires you to put aside your ego and take absolute responsibility for the outcome.

How do you take extreme ownership in your work, family, and relationships? 

Episode Challenge:

Identify one area of your life that is stagnant and you wish could change. Ask yourself, what can I do to move things forward? What am I waiting for? 

Links:

Extreme Ownership | Jocko Willink | TEDxUniversityofNevada

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth 


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Without tickets, my neighbor headed to Europe with the belief that he would be attending the Scotland Open Golf Tournament.

How often do you hold yourself back from doing something simply because you don't know how it's going to work out? 

Challenge:
Work toward something you want but currently don't know HOW it's going to work out. 

Doors will open, possibilities will arise, and connections you didn't know existed will show up. 


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

When was the last time that you felt support from your community? In this episode, I share a recent experience where I was willing to help a friend out in a small but significant way. 

What to expect from this episode:
-A personal experience of community support
-New ideas about how to ask for help
-Encouragement to laugh at yourself when you feel or look silly

Weekly Challenge: 
Who are the people in your life that you feel the most support, love, and encouragement from? Reach out to them and say thank you. Tell them why you are grateful for them. 


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

How could your trials, challenges, and problems feel lighter if you focused on the gifts and opportunities that could come from them? 

In his book, Shirzad Chamine - Positive Intelligence, outlines the Three Gifts Technique. This technique allows you to shift from the judge saboteur to the sage perspective.

When you use the three gifts technique, you are allowing yourself to create more intentional thinking patterns. 

Ask yourself and come up with at least three scenarios in which this trial, challenge, or struggle, could be a gift or opportunity. It could be days, weeks, or months from now. 

Disclaimer: “Accepting a bad outcome as a gift does NOT mean inviting more of it, or doing nothing about it.” -Shirzad Chamine
This is not toxic positivity. 

When you practice in small and simple ways every day, you are strengthening your own positive intelligence muscles. These muscles are a part of the brain that will allow you to handle the normal challenges of life with grace. 

Listen to this weeks episode to learn how I’ve applied this technique during a 3-week sickness and how it has helped me through the normal struggles of life and motherhood.  

Weekly Challenge: 
Pick one thing in your life at work, at home, or in a relationship that is high-stress for you right now. Try the Three Gifts technique on it: think of at least three ways the problem could turn into a gift and opportunity at some point in the future. 


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

The Motivational Triad helps you to understand the basics of human behavior and why you aren't doing what you want to be doing. 

In this episode, you will learn:
-The three points of the motivational triad
-Seek Pleasure
-Avoid Pain
-Conserve Energy
-How you can alter them to work for your benefit

Challenge:
Identify personal motivations: Reflect on what truly motivates you beyond immediate pleasure.


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Small goals can bring us the greatest outcomes and results. For the last 365 days, I have had a goal of spending at least 20 minutes outside a day, no matter the weather. 

In this episode, I share the top 5 lessons I have learned from sticking to this goal consistently over the last year. 

1. Improved self-confidence
2. Healthy lifestyle has been easier to adopt
3. Family bonding time
4. Created new friendships and connections
5. Overall happier

Challenge:
Get outside for 20 minutes! 

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Over 50% of the population in America claims to have some form of anxiety. Why is this but more importantly, what can we do about this? 

In this episode, I share with you a new way of thinking about your anxiety. 

What to expect from this episode:
-what is anxiety?
-how can you manage your anxiety better? 
-what is anxiety trying to tell you? 
-six steps to building a non-anxious life

Challenge:
When you feel anxiety this week, recognize it as an alarm rather than a problem. 

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth



Sources: "Building a Non-Anxious Life" by John Delony

Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Liminal space refers to the place a person is in during a transitional period. It’s a gap and can be physical (like a doorway), emotional (like a divorce), or metaphorical (like a decision).

This is where one thing ends and another is about to begin, but you are not quite there yet, you are in the space between.

So why does this space matter and why do you need to know about it? 

In this episode, you will discover the 2 types of liminal space and how they can manifest in your life. 
-Physical Liminal Space
-Physiological Liminal Space

You'll also learn the 2 types of Physiological Liminal Space
-Emotional & Metaphorical Liminal Space

Learn to become aware of liminal space in your life and gain leverage to change your life for the better. 

Use the liminal space as an opportunity for growth and opportunity. 

Challenge:
Observe the liminal space you're experiencing in your life every day, both physical and physiological. 

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth



Sources: https://www.forbes.com/health/mind/what-is-liminal-space/

Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

If you're constantly looking for external validation, seeking approval from others, or pushing yourself to the limits, then you might need to understand the difference between worth and worthy. 

Your inherent worth is 100% all the time. It's complete. It's whole. 

However, being worthy could vary based on circumstance, opinion, time, or group. 

When you believe and understand that your worth is invaluable and unchangeable, your ability to love yourself and others will increase dramatically. 

Challenge:
DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Episode 100! Can you even believe it? 

In this episode, I review the importance of celebrating often and intentionally. 

What to expect from this episode:
-the importance of celebrating regularly
-micro-celebrations
-looking for your "glimmers"
-different ways to celebrate
-celebrating along the way and enjoying the journey rather than waiting for the finish line
-becoming your own biggest cheerleader

Be sure to DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth

Challenge:
Go to social media and comment on my post about GLIMMERS. Share with me your most recent celebration or one glimmer in your life. 


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

In honor of Valentine's Day, we're talking about love. But not just any kind of love. Unconditional love. 

What to expect from this episode:
-what is unconditional love?
-how is it different from regular love?
-how to feel more love more often
-why unconditional love is the greatest gift you can give yourself
-and more!

Be sure to DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth 

Challenge:
Love yourself unconditionally. Love all of you. The good, the bad, and the ugly. 


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

What does your self-worth meter look like right now? Do you like yourself? Do you love yourself?

In this podcast, we explore what self-worth actually is and how it affects how we show up in our lives.

Things covered in the podcast:
-What is self-worth?
-Pitfalls of low self-esteem
-Negative impacts of low self-esteem
-How to shift the mindset and overcome low self-worth
-How to get a new FREE resource to improve your own self-worth

Challenge:
DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

How do you take care of yourself? In this podcast episode, share what baseline minimums are and why you should have them in your life. 

Baseline minimums are small, non-negotiable things that women need to do for themselves to maintain sanity and well-being in the midst of the chaos of life. 

Weekly Challenge:
What is 1 small thing that 1 year from now you don't ever want to think about starting again? How can you start implementing that today? 



Music: Alex Grohl - Journey to the Sun

Music by <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Mental gymnastics is real. And it's exhausting. 

We all experience cognitive dissonance, but not many of us know how to cope with it. 

Cognitive dissonance is the discomfort a person feels when their behavior does not align with their values or beliefs. OR it's when we have two opposing beliefs that are both true.

In this podcast we will cover:
-What is cognitive dissonance?
-How do I cope with it?
-How can I use it for an opportunity for growth? 

Coping with cognitive dissonance:

• Acknowledge the conflicting feelings and validate your own emotions.
• Seek support from other moms and professionals.
• Focus on small, achievable goals and celebrate progress.
• Remember, it's okay to be flexible and adjust your approach as needed.
• Humor and self-compassion are key.

Positive reframing: Turn dissonance into opportunities for growth and learning.

Embrace the contradictions: Motherhood is full of them, and that's what makes it beautiful and unique.

Weekly Challenge:
Start noticing when you're experiencing cognitive dissonance. 

Music: Alex Grohl - Journey to the Sun

Music by <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Do you feel like you're always behind? Like you can never get where you're going? Then this podcast episode is for you. 

In this episode, I dive into hurry sickness, what it is and why you need to be aware of it, and more!

Section 1: The Illusion of Control

Section 2: Taming the Tyranny of the Urgent

Section 3: Cultivating Intentional Living

Section 4: Practical Strategies for Busy Moms

What actually needs to be done today?
What are the consequences if they don’t get done? 
What can I delegate? 
If I rush through this, what then? 


Music: Alex Grohl - Journey to the Sun

Music by <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

Becoming the main character in your story will be one of the greatest gifts you will ever give to yourself. 

What does it mean to be the main character in your story?
Why is it important to be the main character in your story?
How can you become the main character in your story?

Section 1: What it means to be the main character in your story

• The main character is the one who drives the plot forward.
• The main character is the one who faces challenges and obstacles.
• The main character is the one who grows and learns over the course of the story.

Section 2: Why it is important to be the main character in your story

• When you are the main character in your story, you are in control of your destiny.
• When you are the main character in your story, you are more likely to achieve your goals.
• When you are the main character in your story, you are more likely to live a fulfilling and meaningful life.

Section 3: How to become the main character in your story

• Identify your goals and dreams.
• Take action to achieve your goals and dreams.
• Face your challenges and obstacles head-on.
• Learn from your mistakes and failures.

Music: Alex Grohl - Journey to the Sun

Music by <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

New things coming to the TIME FOR YOU Podcast. 

My name is Erin and my goal is to help you embrace your inner light. If you’re sick of feeling stuck and tired of holding yourself back from the things you know you’re capable of, you’re in the right place. On this podcast, I help women leverage their inner strength, wisdom, and light to be a force for good in the world. It’s time for you to embrace who you are and create the life that you were born to live. 

Now more than ever, I have felt called to help you on your journey to become the person you were meant to be. Stop holding yourself back from the things you know you are capable of and start living the life that truly brings you joy. 

Music: Alex Grohl

Journey to the Sun

Music by <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=15044">Pixabay</a>

HAPPY NEW YEAR!

Instead of setting lofty New Year resolutions or goals, why not try to be 1% better than you are right now? 

If you commit to being 1% better each day, by the end of this year, you will be 37x better than you are right now. 

CHALLENGE:
Choose 1 area and set a 1% better goal. 



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

Resources:
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
By James Clear

"One Percent Better" By Michael A Dunn, https://www.churchofjesuschrist.org/study/general-conference/2021/10/54dunn?lang=eng

Music: https://pixabay.com/music/id-112179/

Power poses are open and confident postures that can help you feel more confident and assertive.

Challenge:
Practice your Wonder Woman power pose as you head into the new year! Hold the pose until it doesn't feel uncomfortable anymore.


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

Music: https://pixabay.com/music/id-112179/

MERRY CHRISTMAS! 

I hope today, you can find rest in Jesus. 

Challenge:
Take 5 minutes and reflect on your relationship with Jesus Christ.


Music by <a href="https://pixabay.com/users/alexgrohl-25289918/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=21048">AlexGrohl</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=21048">Pixabay</a> 

Matching is a subconscious behavior that involves imitating the other person's tone of voice, gestures, and facial expressions. It can be a way to show that you are engaged in the conversation and that you understand the other person's perspective.

Challenge:
Practice matching other people's energy where they're at and see if you can make a better connection with them.


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

Music: https://pixabay.com/music/id-112179/

What are your top 20 wins from 2023? In this episode, I go over my top 20 accomplishments, wins, successes, and goals from 2023.

Reflecting on your all of the things that you DID DO will help you lean into gratitude and abundance, especially as you move toward a new year. 

CHALLENGE:
Write down your at LEAST your top 10 wins from 2023. 



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

Music: https://pixabay.com/music/id-112179/

Mirroring is a subconscious behavior that involves imitating the other person's body language. It can be a powerful way to build rapport and trust.

To be a better communicator, learning how to use mirroring on a conscious level will drastically affect how people respond to you.

Challenge:
Practice mirroring with your conscious mind.


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

Music: https://pixabay.com/music/id-112179/