• What feelings actually are.
• Why you should lean into feelings, instead of avoid them.
• Review of a process that allows you to be curious about your feelings and feel more in control of them.
• Specific examples outlining how to go through this process.

Let's Take Some Action:

The next time you notice yourself trying to avoid experiencing a negative feeling or emotion, ask yourself the following question:

• What am I experiencing in my body right now?
• Where exactly are these vibrations in my body?
• What words can I use to describe what I am experiencing if I were to describe it to someone else?
• What one word can I use to describe the feeling?

Once you are clear about this, ask  yourself, “What am I thinking that is causing me to have this feeling?

Finally, ask yourself, “How else can I think about this that would result in me experiencing better feelings?”

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• I explain what a morning routine is and why it is helpful to have one.

• I share about my experience with a morning routine.

• I provide a menu of 15 items that you can add to your morning routine.

Let's Take Some Action:
Use the menu of items I review in this episode and start with 1 or 2. Once you have a consistent routine, you can add in another one or two items.

• #1: Wake up earlier.
• #2: Drink water first thing in the morning.
• #3: Practice mindfulness or meditation. 
• #4: Practice Gratitude.
• #5: Exercise and/or stretch.
• #6: Journal. 
• #7: Plan and prioritize.
• #8: Connect with others. 
• #9: Read. 
• #10: Set an intention or have a mantra/affirmation you recite.
• #11: Take time to fuel your body in a nutritious way.
• #12: Practice visualization.
• #13: Listen to music.
• #14: Take time with your grooming routine.
• #15: Engage in a creative activity.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• Provide ideas and strategies for dialing back holiday stress that comes from perfectionism, trying to do it all, and trying to please everyone at your own expense.

• Provide strategies for maintaining self-care including sleep, (mostly) healthy eating, and movement even when things are busy or there are changes to schedules.

• Provide suggestions for dialing in, or establishing boundaries related to finances, people, and overcommitting.

• Explore how to set an intention for how you want to feel during the holiday season so that you can take actions that support that feeling.

Let's Take Some Action:
What are the 1, 2, or more steps you can take to reduce your stress and/or to improve your overall emotional state. 

• Do you need to scale back a little? Do you need to dial back your cooking or baking? Do a little less decorating? Or maybe you need to scale back the amount of spending you are doing this holiday season.

• Do you need to dial up your self-care? What can you do to make sure you are getting 7 to 8 hours of sleep most nights? What can you do to be intentional and  stay on track with your eating, and still enjoy the special indulgences that come with this time of year? What can you do to stay active, even when the days feel shorter, darker, colder, and life in general feels busy? 

• Do you need to dial in, or establish healthy boundaries. Do you need to say no to participating in certain events? Do you need to say no to someone asking for help if you don’t feel you have the capacity to do so?  Do you need to say no to certain conversations?  Do you need to establish any exit strategies?

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• Why journaling is powerful and the difference between journaling with a pen and paper and typing.

• I help you consider what you want to achieve with your journaling practice, how much time you have to commit, and where you can journal.

• I also share 6 common things that can come up when engaging in a journaling practice and what you can do to manage them. They include:
  • Experiencing strong emotions.
  • Increased rumination.
  • Trying to censor your thoughts.
  • Fear that someone else will read your journal.
  • Feeling like you have nothing to write about some days.
  • Experiencing breakthroughs and some discomfort associated with them.

Let's Take Some Action:

1. Decide what you want to get out of your journaling practice. This can evolve and change over time but it is helpful to start with a vision for how you want to use your journaling. If you want to use prompts to help you with your journaling, grab my 25 Journal Prompts Guide to help get you started. You can grab it at www.KarenVincentSolutions.com/journaling. 

2. Decide how much time you can commit to journaling each day or week. Pick a time that feels absolutely doable for you right now and know that you can always make adjustments as you need to in the future.

3. Decide on where you want to do your journaling. If possible, have a particular space that you use when you are journaling to make it more of a habit or ritual and be sure it is somewhere private where you can focus on yourself uninterrupted.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• Turning off notifications.
• Scheduling set times where you will watch or read the news. 
• Having “no phone zones”. 
• Having “no phone times”. 
• Muting, pausing, or unfollowing social media channels or individuals who seem to be triggering challenging emotions for you.
• Balancing out what you are consuming online. 
• Seeking support from others and giving support to others, with boundaries.
• Practicing self-care. 
• Controlling your thinking. 
• Focusing what you can control. 
• Keeping routines and life in general in order.

Let's Take Some Action:

• Do you need to turn off notifications?
• Do you need to limit when you check the news or social media by setting a timer, making apps harder to access, having no phone zones, or by limiting the overall time you allow yourself to check news and social media each day?
• Do you need to mute or unfollow certain accounts or individuals?
• Do you need to intentionally make sure you are consuming positive information?
• Do you need to set boundaries with others about how much you will talk about things happening in the world, or do you need to refrain from talking about certain topics completely?
• Do you need to seek out more positive support?
• Do you need to practice better self-care and do the things that nurture you?
• Do you need to dump our thoughts out of your head through journaling?
• Do you need to spend more time focusing on the things you can control, versus the things that are outside of your control?

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• What is brain fog.
• Symptoms of brain fog.
• Potential causes of brain fog.
• 5 solutions to brain fog.

Let's Take Some Action:

• Solution #1: Sleep. Getting 7-9 hours of sleep per night will not only help you with brain fog, it will support your health in many ways so start here if at all possible.

• Solution #2: Manage your stress. I walk you through several ways of managing your stress including  using breathing, mindfulness and meditation, yoga, stretching, and physical movement.

• Solution #3: Cognitive exercise. Be intentional each day, or most days, about doing word puzzles, games, reading, or learning something new.

• Solution #4: Hydrate and eat a balanced diet. Start to make small changes that support your overall health.

• Solution #5: Make any other necessary lifestyle changes. Consider what other lifestyles changes you can make that will reduce the mental load you carry, reduce stress, or support you overall health.

Write down the one thing you came up with and commit to taking action within the next 24 hours.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• Why you may be experiencing low self-confidence.
• Feelings associated with a lack of self-confidence.
• How thinking patterns impact feelings.
• 5 concrete strategies to help you build your self-confidence so that you do not need to rely on others for validation or to build your self confidence.

Let's Take Some Action:

Start with one strategy to build your self-confidence, and then add on others as is needed. Towards the end of the episode I help you consider which strategy may be the best starting point for you.

• Strategy #1: Practice Self-Awareness. Start to pay attention to your thoughts and beliefs about yourself. Once you raise your self-awareness, you can start to challenge your negative beliefs about yourself. 

• Strategy #2: Step Out of Your Comfort Zone. When you challenge yourself by doing something you have not done before, you push your boundaries and realize you are more capable than you think. 

• Strategy #3: Visualize Success. Your brain does not know reality from what you perceive or visualize. If there is something you would like to do but you have been lacking the confidence to do it, take a few minutes or more each day and picture yourself doing it perfectly for a few weeks, and then try to do it in reality.

• Strategy #4: Practice Self-Compassion. Treat yourself with the same kindness and understanding with which you would treat a friend and remind yourself that everyone makes mistakes and experiences setbacks.

• Strategy #5: Surround Yourself with Positivity. If you lack confidence, it is not wise to spend time with others who buy into your lack of confidence, or who contribute to it. Instead, spend time with supportive and positive people who uplift you and encourage you. 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• Why the emotional side of your brain wants to hold you back when the logical side of your brain wants you to do something that will make your life better.

• How your brain tries to keep you comfortable and conserve energy.

• Why old habits are hard to break and new habits are hard to implement.

• 6 strategies you can use when the emotional side of your brain wants to hold you back, conserve energy, avoid negative emotions, and keep you comfortable.

Let's Take Some Action:

#1: Call out the discomfort. Get clear about what is uncomfortable, what you are afraid of, and the energy it will require. 

#2: See discomfort as growth. Discomfort means you are making changes and growing which is a good thing. Remind yourself of this so that you see discomfort as a motivator, rather than as something to hold you back.

#3: Challenge your fearful thoughts. Ask yourself what is the actual worst thing that could happen and what the chances are that it will actually happen. Your thoughts create your feelings so what can you think that creates better feelings. 

#4 Get excited about what you are doing. Remind yourself why you want to make a change, what it will look like and feel like when you do, and why you are worth it. 

#5: Start small. Don’t give your brain an opportunity to freak out because it thinks you are doing too much at once. Start with something that feels 100% doable and build from there. 

#6: Get support and/or accountability. Get yourself someone to be your hype squad and/or to hold you accountable. If you are interested in learning more about how coaching can support you, go to www.karenvincentsolutions.com/coaching.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• What a gratitude practice is not (toxic positivity, pretending things are good when they are not, pretending you are happy when you are sad, etc.)

• What a gratitude practice is.

• Negativity bias and how gratitude help to counter this.

• How gratitude can change the lens on your brain and help it filter in more positive things.

• Step-by-step process for starting a gratitude practice.

Let's Take Some Action:

Identify where you will write down what you are grateful for. I highly recommend using pen and paper but if you strongly prefer, you can create a document online or use the notes app on your phone.

If possible, identify a time of the day and specific location where you can sit undistracted for a few minutes each day. Many people find that first thing in the morning right before bed works. If this is new to you, you could even set a reminder on your phone until it becomes ingrained as a habit. 

Sit down undistracted and ask yourself, “What is one thing from the last 24 hours that I am grateful for?” This is not about checking a box to say you did your gratitude practice. When you do this you will want to take a moment to pause and reflect and notice how you feel. This is what will start to change the wiring of your brain. 

You've got this!

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• The negative impact of not getting enough sleep on the following areas:
• Cognitive impairment
• Mood and emotional well-being
• Physical health
• Risk for accidents
• Weight
• Skin health

Ten strategies for improving sleep:

• Mindset: change your narrative of being a "bad sleeper".
• Make it a priority: give it the focus and energy it deserves until you create new habits around sleep.
• Go slow: make changes slowly and in a gradual way.
• Schedule your day: prioritize what needs to get done and schedule in when you will start to unwind and get ready for bed.
• Ask for help: you don't have to do it all. Ask for help, delegate, eliminate, and postpone things are you are able to.
• Decrease stress: exercise, meditate, take warm baths, etc. Also manage your thinking patterns that "dial up" stress.
• Set the right conditions: create habits that are conducive to sleep (cool, no screens, reduce alcohol and caffeine).
• Limit napping: slowly cut out naps so that you are tired when it is time to go to bed.
• Breathe: slow down your nervous system. Grab my guide with 5 breathing techniques for managing stress and anxiety at www.karenvincentsolutions.com/breathing.
• Use visualization: visualize being somewhere calm, peaceful, and relaxing. Pull in all of your senses and let your brain know this is what you want to be thinking about as you drift off to sleep.

Let's Take Some Action:
Go back through the ten strategies above and pick one. Start with a small change and once it sticks, you can increase it, or add in another change. Keep going until you get your sleep to where you want it to be. Feel free to reach out if wanting additional support or to let me know how it is going.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• Review of common people pleasing behaviors / characteristics so you can identify which ones may apply to you.

• Information about why people pleasing is not positive for relationships and how it can be harmful to both you and the other person.

• 6 action steps to help you move away from people pleasing behaviors.

Let's Take Some Action:

• #1: Buy yourself time before saying yes. Instead of saying “yes” automatically, pause and say something like, “I would love to help but let me check on a few things first and I will get back to you by _____ (and give a reasonable time frame). 

• #2: Say no without feeling like you need to give a big explanation. Try saying something like, “I am not able to help out with that, but I hope it all goes well”.

• #3: Try expressing your opinion about something you normally would not.

• #4: Share your emotions with someone instead of pretending you are fine. 

• #5: Every day, write down 1 positive thing about yourself, or write down 1 positive thing you did. Start to build your inner self-confidence, rather than needing to rely on others to do this for you. 

• #6: Take inventory of your relationships. Go to the end of the episode where I walk you through a process for doing this.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• What is a fixed mindset and how does it form.

• What is a growth mindset and why this mindset is preferred.

• A specific example of how mindset can change your life dramatically.

• 6 strategies for moving from a fixed mindset to a growth mindset.

Let’s Take Some Action:

Go through the 6 strategies below to start to create, or enhance a growth mindset.

• #1: Increase your awareness. Start to notice where you have a fixed mindset.

• #2: Embrace the power of “yet”. Add the word “yet” onto the end of a sentence which reminds you that change is possible and just because you can’t do something or have something today, does not mean that it will never happen.

• #3: Challenge the limiting beliefs you hold about yourself, your abilities, or your intelligence. All thoughts are not true so be sure you are questioning them and not accepting them at face value, even if they are thoughts you have been holding onto for a long time.

• #4: Embrace challenges instead of fearing them and trying to avoid them. Lean into challenges, appreciate the process and your efforts, and know that this is where real growth occurs.

• #5: Learn from your failures. See failures as learning opportunities, rather than setbacks that stop you in your tracks.

• #6: Surround yourself with other people who embrace a growth mindset. This can make a big difference so take some time to seek out others with a growth mindset if you do not already have them in your life. You are welcome to come join my community where I will provide you with exclusive tips, strategies, and inspiration to help you live your very best life. You can do this by going to:  https://www.karenvincentsolutions.com/newsletter. I’d love to see you there. 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

•  Why your brain wants you to avoid doing things that are uncomfortable or require too much energy.

• Three strategies to help you take the first step and get into action.

• A five step process that can help you get something done now, instead of putting it off and sitting in uncomfortable feelings longer than necessary.

Let's Take Some Action:

• Identify 1 thing that you have to do today or over the course of the next week that you don’t really want to do because it feels unpleasant or uncomfortable. 

• Identify the thoughts you have about it and the feelings those thoughts generate.

• Challenge the thoughts. Are they accurate? Is it as bad as you think it is or is your brain feeding you some drama about it. They may be accurate but it is always good to check in and make sure your brain is not blowing things out of proportion.

• Decide if you want to sit in those uncomfortable feelings for the whole day or week, or if you want to get the thing done so that you can move on from them. Decide on a time you will start to take action on the task.

• Choose a strategy, or strategies, that will help you get into action. As a reminder, you may want to break it down into smaller chunks, you may want to set a timer for 5 minutes and assess if you want to keep going once the timer goes off, or you may want to think about your future self and ask how they would feel about you getting the task started or even completely, instead of prolonging it.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• How thoughts create feelings, feelings influence actions, and actions impact the results we get in our lives.

• Examples of how this works in both negative ways and positive ways.

• How what you consume influences how you feel and your life overall.
  • What you say to yourself on a regular basis.
  • How you set up your day.
  • What you consume.
  • Who you keep company with and listen to.

Let's Take Some Action:

For the next week I want you to take a piece of paper or set up a note in your phone and write the following headings:

#1: What did I say to myself on a regular basis today?

#2: How did I set up my day? What did I do for the first hour or so I was awake?

#3: What did I consume from books, social media, television, etc.?

#4: Who did I keep company with and listed today?

Answer these 4 questions each day and after you answer each question, go back and put a plus next to the things that reinforced what you want to give airtime to in your life, and put a minus next to those who are shifting your focus to a place where you don’t want it going. If you notice that there are things you are saying, doing, or people you are spending time with who are not in alignment with how you want to think and feel, start to determine how you can make changes.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• What are thought distortions.
• 
  
• What is Mind Reading and examples of Mind Reading.
• 
  
• 5 steps you can go through to challenge faulty thinking that is the result of Mind Reading.

Let's Take Some Action:

Grab the guide that walks you through each of these steps HERE.

5 steps to challenge and change mind reading thinking:

#1: Write out examples of when you assumed someone was thinking negatively about you. Who are they? What was the situation? What did you assume they were thinking? 

#2: For each instance, on a scale from 1 to 10, with 1 being none and 10 being enough to stand up in a court of law, how much evidence do you have to know that this thought is true? Write a number next to each instance you identified above.

#3: How does assuming that someone is thinking negatively about you benefit you? 

#4: How does assuming that someone is thinking negatively about you make you feel? Is feeling this feeling, without really knowing what they are thinking useful?

#5: When you don't have concrete evidence that someone thinks negatively about you, how else can you choose to think about the situation that would result in better feelings? 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• When anxiety and stress are helpful and when they are not helpful.

• What is happening in your brain and body when your anxiety and stress increase.

• Why breathing is an important tool for managing anxiety and stress.

• I explain and walk you through 5 different breathing techniques so you can try them and determine which one(s) are most effective for you.

• Box breathing.
• 4,5,6 breathing.
• 1,2,3,4 breathing.
• Diaphragmatic breathing.
• Coherent breathing.

You can grab the guide that accompanies this episode HERE so that you have it as a reference for how to go through each breathing technique ongoing.

Let's Take Some Action:

I encourage you to try each of these techniques and then practice those that you feel will be most helpful for you. There is so much talk about the power of managing your breathing because it does make a big difference with both how you feel, as well as with your ability to manage your mindset and thinking patterns.

Grab the guide I created for you that will walk you step-by-step through each of these breathing strategies. You can get it HERE.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• Whether it is overspending, overdrinking, over scrolling, over eating, procrastination, being late, not following through with what you say you are going to do, negative self-talk, sabotaging relationships, biting your nails, or not picking up after yourself, the reason you are doing these things, even though you say you don't want to, is the same.

• Bad habits are reinforced and hard to change because they are being rewarded and reinforced in some way.

• Specific examples of how bad habits are reinforced and what actions can help you change them.

Let's Take Some Action:

• What is the bad habit you want to change? Be specific. 

• Next, Why do you consider this a bad habit? Even if you think this an obvious answer, write it out and be specific about the reasons you consider this a bad habit.

• Then, consider how this habit has been reinforced? What are the rewards, the pros, or the benefits of engaging in this habit? If you are 100% clear on how this habit is serving you, or how the emotional side of your brain thinks this habit is serving you, it becomes much easier to change it, or eliminate it.

• Once you know how the habit is being reinforced, you have a couple of choices:
  • You can decide that you will tolerate the discomfort of not engaging in the habit for a period of time until it is no longer a habit. 
  • You can replace it with something that you consider to be more positive. 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• What makes both positive and negative habits "stick".

• Why motivation can't be your only strategy.

• Why  most people give up on new year's resolutions by the second week in January.

• How your brain works related to habits and how to manage it so that you can effectively implement new habits.

• How habits shape your identity over time.

Let's Take Some Action:

You can download my free worksheet,  Building Success Habits, that will walk you thought this process. You can grab it HERE.

• What is it that I want in my life that I don’t have currently?
• Why do I want this in my life? 
• When I create this in my life, my life will be better because…
• What things could you do to start to create what it is that you want? This is your HOW so brainstorm all your ideas without committing to any of them yet.
• What is the habit you will start with? Be detailed about when and where you will do it, for how long, how intense, and with what frequency as is applicable.
• Once that habit becomes part of your normal routine, how can you take it to the next level or what can you stack onto it that will further create what it is you want in your life.

Don't forget to grab the Building Success Habits Worksheet to help you with this process. Go Here to download it!

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover:

• Definition of ability.

• Definition of capacity.

• Examples of how to build capacity.

• Why going doing a little bit at a time can get the biggest results. 

Let's Take Some Action:

• Consider if there is an area of your life where you have either stalled out, or you have just accepted that this is as good as it gets. 

• Next, consider what more you would like in this area. What would it look like if you increase your capacity in this area? 

• Now consider, what is 1% more that you can do in this area of your life. 

• Take action on that 1% and when that becomes the new baseline, consider if you want to do another 1% more and keep repeating this process.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• What is the reticular activating system?

• What your Reticular Activating System filters in impacts how you feel, the actions you take in your life, and ultimately the results you get in your life

• Your beliefs impact what your RAS will filter in and filter out. If you want to learn more about beliefs, how they form, and how you can create beliefs that serve you, be sure to check out Episode #1 of my podcast.

• Examples of the Reticular Activating System in action.  

• How you can make your reticular activating system work for you through visualization and creating mental movies. 

• Things to be aware of when programming your reticular activating system.

• Why gratitude practices work.

Let's Take Some Action:

• Think about a goal you have. It can be personal or professional, big or small.  Be as specific as possible.

• Spend a little time creating your visualization or mental movie as it pertains to this goal. 

• Set 2 alarms on your phone and change the word “alarm” to a word or phrase that reminds you of your goal and have the alarms go off, maybe the first one in the morning, and the second one late afternoon. Run your mental movie when the alarm goes off attaching as much emotion as is possible to your mental move.

• Keep doing this day after day and let your brain go to work for you.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• Strategy #1: Work in smaller time chunks.  If you give yourself 1 hour, you will take one hour. However, if you give yourself 30 minutes, you will get the same amount of work done in 30 minutes.

• Strategy #2: Eliminate distractions. Turn off notifications, close out windows on your computer, move your phone away from you, tell people not to disturb you, etc.

• Strategy #3: Outsource the things that do not require your expertise. This is not always  possible from a financial perspective, however, if possible, doing this will create more time.

• Strategy #4: Batch your work and tasks. Whether cleaning your home, running errands, managing your family, working at a job, or working in your business, try to batch similar tasks together when possible.

• Strategy #5: Set up rituals. Sometimes having specific rituals around tasks can help you “get in the zone” or get into a flow state so that you can work more efficiently and with more focus.

• Strategy #6: Unclutter your environment. Living and working in an unorganized environment will result in wasted time. 

Let's Take Some Action:

Consider which of these strategies may have the biggest impact on your productivity and then I want you to start implementing it as soon as possible. 

• Strategy #1: Work in smaller time chunks. 
• Strategy #2: Eliminate distractions. 
• Strategy #3: Outsource the things that do not require your expertise.  
• Strategy #4: Batch your work and tasks. 
• Strategy #5:Set up rituals. 
• Strategy #6: Unclutter your environment.

Once you implement one of these and start to feel like it is part of your normal routine, consider adding in other strategies until you feel like you have maxed out your productivity. Once you do that…have fun planning how you will spend all your extra time!!!

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Why the emotional side of your brain wants you to worry all the time and how it tries to protect you.

How neural pathways are formed.

How to create new thoughts, that you believe, that will help you change your neural pathways.

Let's Take Some Action:

First, think about a specific worst-case scenario thought or pattern of thoughts that comes up for you. The more specific you can be the better. 

Next, when you think about the circumstance or situation that is causing you to have the worst-case scenario thought, is there a different thought that you think about the situation that would feel better. What is most important with this is that you have to believe the new thought. 

When your old worst-case scenario thought pops up, notice it, then tell yourself the old thought is not 100% true, and then intentionally think your new thought. Over time this new thought will become the automatic thought instead of the catastrophic thought being the default thought. 

Consistency matters with this and the more consistent you are, the faster you will see a change.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

To help you with practicing visualization, I want you to do the following:. 

• First, identify a goal that you have. Be specific. For example, don’t say something like, “I want to have more money”, instead say, “I want to have X dollars in my savings account”, or  "I want to earn X amount of money in the next 12 months”. 

• Once you have your specific goal, visualize it in as much detail as possible. If you want, you can get actual images or words and either put them on a vision board or create a digital vision board but it is not necessary. You want to have the mental image of what it is that you want and to be clear about why it is important to you.

• Finally, every day, visualize your goal as though it has already happened. You don’t need to spend a lot of time on this but spend a few focused minutes at least once per day. 

What you believe you can achieve so believe it, and let’s see what happens my friend.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover In This Episode:

• What is motivation and why it is hard to sustain.
• Take care of your mind and body.  You can grab my free 5 Minute Mindfulness Meditation Guide HERE. 
• Focus on your WHY. 
• Focus on the positive and plan for the obstacles. 
• Have consistent habits and routines. 
• Keep it short and simple when needed. 
• Improve your external environment. If you need a positive, supportive community, you are welcome to join my Best Boss Lady Life Facebook group HERE.
• Improve your internal environment. 
• Ask yourself better questions. 
• Have a mantra or affirmation.  For affirmation inspiration, follow me on Instagram @bestbossladylife .
• Take a break, energize, and go. 

Take some action:
Consider tying one or more of the strategies I covered in this episode. 

• Strategy #1: Take better care of your mind and body.
• Strategy #2: Focus on your WHY - both positive and negative.
• Strategy #3: Focus on the positive and plan for obstacles.
• Strategy #4: Have consistent habits and routines.
• Strategy #5: Keep it short and simple when needed.
• Strategy #6: Improve your external environment.
• Strategy #7: Improve your internal environment.
• Strategy #8: Ask yourself better questions.
• Strategy #9: Have a mantra.
• Strategy #10: Take a break, do something energizing, and then getting back to it.

Allow these strategies to build upon one another rather than trying to do them all at once. Being intentional and consistent is what matters. 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• The benefits of having a not-to-do list.

• Why taking action on the things that matter most is critical for success, even if there are other things you would rather be doing. 

• Specific examples of what may be on a not-to-do list in the areas of business, health, and relationships.

• Ways of keeping your not-to-do list top of mind.

Let's Take Some Action:

Create your own not-to-do list by asking yourself the following questions:

• What do I want most in my life?

• How do I want to feel on a regular basis?

• What do I need to be doing on a consistent basis to get to where I want to go, and to how I want to feel? These items will be on your to-do list.

• What things do I want/need to avoid…aka what are the things that need to go on my “Not To Do” list to support me in achieving my goal.?

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

• 3 breathing strategies for stress + 3 additional strategies for calming the nervous system when stress increases.

• 4 tension releasing strategies for managing stress.

• 3 distraction strategies for managing stress.

• Step-by-step process for changing thinking patterns that are at the root of stress.

Let’s take some action:

• Every day (or most days), use a 1 to 10 scale and ask yourself where your stress level is. You can’t manage what you don’t measure so checking in with yourself is the best way to know where your stress level is.

• If you are above a 5, consider taking some action to get it under a 5.

• Practice the 3 breathing techniques I shared and have 1 or 2 that you engage with anytime you notice you are above a 5. My recommendation is, regardless of whether you think you are experiencing stress, to engage in 5 to 10 rounds of breathing at the beginning of your day, in the middle of your day, and at the end of the day. This will help make sure that you keep bringing your stress level back down if it starts to creep up on you.

• Identify 1 or more tension releasing activities you can use when experiencing stress.

• Next, create a plan for what you can do when you want to distract yourself from your thought that is creating stress for you. 

• Finally, commit to doing the real work of identifying, challenging, and changing your thoughts that are creating the stress. If you are intentional about this, you will start to see a change, sooner than you may think.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I cover in this episode:

Why the word "always" can result in you creating a limiting belief about yourself and/or create a self-fulfilling prophecy.

Why the word "never" disempowers you and prevents you from doing things that you are likely 100% capable of.

How you beat yourself up using the word "should" and how to create statements that embrace more self-compassion.


Let’s take some action:

When you notice yourself talking to yourself or someone else and using "always", "never" or "should", pause and challenge your statement.  Is it 100% true, and if not,  restate it in a way that is more accurate. 

If you notice you have frequently used  "always", "never" or "should" statements, take some time and write down a few alternative statements  for each, that feel better and are more empowering, and review them often. This will help you change the overall narrative that plays out in your mind.

It may sound simple, but it can have a big impact on how you view yourself, which will impact how you feel and the actions you take.


Final action:

Be sure to subscribe so you know when new episodes are released and share it with anyone else who you think will find it helpful. 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover In This Episode:

• What are beliefs? 

• Where your beliefs come from and why beliefs are not “T”ruth.

• How negativity bias impacts your beliefs and why it occurs.

• The dangers of not being self-aware of your beliefs.

• How beliefs impact the “lens” through which you see yourself and the world and what your Reticular Activating System is.

• How beliefs are reinforced by evidence and “perceived” evidence.

• Identifying if your beliefs are empowering or disempowering.

• A deeper dive into limiting beliefs and how to change them from where you are today, to where you want to be.

• Amazing examples of the power of beliefs and how they impact the results you get in your life.

Let’s take some action:

So, now that you know all of that information about beliefs, let’s put it into action. When you go through these questions I want you to really think about them and I want you to be really honest with yourself when you answer the questions.

• When you think of doing something you have been wanting to do but have not done so yet, what holds you back? 
• What are the negative messages you are telling yourself about why you can’t do it, why you need to wait, and why it is not possible for you? 
• What are you afraid of?
• Next, ask yourself, why do you believe those things? Where did your beliefs come from?
• Then challenge them. Are they 100% the truth, or do you think they are 100% true because you have been thinking them for so long or maybe because other people continue to reinforce them?
• Now, when you think of doing something you have been wanting to do but have not yet done, what do you want to be thinking? What do you want to believe is possible for you?
• When you look at the thought you came up with above, do you currently believe it? If so, and it feels good and empowering, go with it. Put it on sticky notes, make it your computer lock screen message, set alarms in your phone and have them remind you to read it and say it out loud.
• If not, use the ladder process for coming up with better thoughts and beliefs. Look at your current thought or belief and come up with a better thought that you can believe that would move you close to the belief you ultimately want to have. 

Take your time with this, you can always take a break and come back to it with fresh eyes if needed. Consistency is what makes a difference so once you come up with your better belief, repeat it often and allow yourself to feel the feelings that come up for you when you think it.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

What I Cover In This Episode:

The Women’s Success Coach Podcast is a podcast for all women who are wanting to continue to learn, develop, and grow into a better version of themselves…regardless of age or the stage of life you are in. 

Each week, 2 new episodes will be released. My Tuesday episode will be a longer episode, around 20-30 minutes, and my Friday episode will be a shorty episode, around 5-10 minutes. So, whether you are listening as you get ready in the morning, as you are winding down in the evening, while on a walk or working out, while doing chores, while curled up in your favorite chair, or while driving in the car, you won’t need a ton of time to get through each episode. 

In my podcast I focus on topics such as managing your mindset, stress, anxiety, and worry, setting and achieving your goals, managing limiting beliefs, creating healthy success habits, challenging yourself beyond what you believe is currently possible, and lots of other topics related to creating a life of success, ongoing growth, and fulfillment. 

In case you don’t know me, I’m Karen Vincent and I am a certified coach and a licensed therapist. I am here to coach you, to  support you, to inspire you, to cheer you on, and to give you tools and tactics that you can implement in your life to help you continue to grow into a better version of yourself. Let’s do this!

Useful Resources: 

If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/bestbossladylife/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach