In the final episode of the “Default to Yes: Your Extraordinary Self” series, we are bringing the tools together to focus on designing the life you’re called to live by training your brain to cooperate through understanding, compassion, and practice. They emphasize you don’t need more information but integration, addressing the common gap between what you know and how you live, and explaining how the brain defaults to what’s familiar for efficiency, safety, and comfort. Through neuroplasticity, you can create new pathways by building a simple daily rhythm: regulate the nervous system, notice and question thoughts, stay connected to the body, shape inputs and environment, and act from identity and values through small repeated choices. 

00:00 Final Episode Kickoff

00:52 Information vs Integration

02:11 The Knowing Doing Gap

03:01 Rewiring Your Defaults

04:18 Simple Daily Rhythm

06:14 Identity Values Choices

07:09 Invitation to Rise

08:55 Renewing the Mind

10:13 Perseverance and Practice

11:06 Next Steps Stay Connected

12:23 Podcast Pause and Curiosity

14:17 Email List and Recap

15:05 One Day at a Time

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In episode five of six, we explore identity, values, and the foundation of an aligned life, building on earlier episodes about the nervous system, thoughts, body, and sensory environment without encouraging overwhelm or “working harder.” Why identity creates lasting change more than goals, citing behavioral science and neuroscience: repeated thoughts, emotions, and actions reinforce neural pathways, but neuroplasticity allows new patterns through consistent repetition. Values are described as an internal compass—guiding principles like integrity, connection, growth, faith, courage, and contribution—that simplify decision-making and reduce exhaustion caused by living out of alignment or meeting others’ expectations. The episode emphasizes shifting from external expectation to internal authorship, references Romans 12:2 and 2 Corinthians on identity renewal, and offers practical prompts: “Who do I want to be?”, “What values does that person live by?”, and “What one small action today reflects that identity?”

01:32 Identity Over Goals

03:01 Neuroscience Of Change

04:07 Clarifying Your Values

If you would like to visit or re-visit the clarification of values: https://coachingwithjuli.com/wholelifeaudit

07:18 Expectation To Authorship

09:52 Faith And New Creation

10:58 Practical Identity Actions

12:06 Journal Prompts And Resources

13:47 Live Aligned Closing

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Unlocking the Power of Scent: Aroma Cognition and Sensory Grounding

Welcome to episode four of our six-part series. I'm thrilled that you're still here with me. Whether you're incorporating these insights into your daily life or diligently taking notes, I'm right alongside you creating that journal page. Today, we're diving into the fascinating relationship between scent, memory, and meaning.

The Power of Scent

This episode focuses on something I term "aroma cognition" and the incredible influence of sensory grounding. We've previously discussed the nervous system, thoughts, and the body, but now it's time to explore the senses, which connect all these aspects.

One of the fastest ways to shift your state of mind, thoughts, or emotional patterns is through your sensory intake, particularly scent. I once wrote an article about "Why Scents Make Sense," which caught on because it redefined scent from merely something pleasant to a meaningful aspect of our lives.

The Neurology of Smell

When you inhale a scent, its molecules bind to receptors in your olfactory system. These signals travel directly to the limbic system—the emotional and memory center of the brain. This unique pathway bypasses some of your brain's higher filtering systems, allowing scent to impact your emotional state rapidly and often unconsciously. This is why smells can evoke vivid memories or alter your mood instantly.

Scent also serves as an alert mechanism, designed to signal dangers or changes in the environment, showcasing the profound role of aroma cognition.

Essential Oils and Aroma Cognition

Essential oils, with their volatile and aromatic compounds, play a vital role in our understanding of aroma cognition. Oils like citrus, known for their uplifting limonene, or lavender with its calming linalool, have been studied extensively for their impact on mood and stress.

More than just chemical reactions within the body, aroma cognition involves the intentional pairing of scent with thought and emotional intention, forming powerful neural pathways. For example, associating cedarwood oil with calming thoughts can create a sense of grounding and safety.

Practical Applications

Implementing aroma cognition is simple. Choose an aroma, whether a citrus oil or a more grounding scent like cedarwood, and pair it with intentional thoughts or affirmations. Use this strategy to form sensory environments that support your personal growth and desired state of being.

The Invitation

As you move forward in your journey, consider the sensory environments you're creating. Are they supporting the person you want to become? Make intentional changes to align your surroundings with your goals for holistic wellbeing.

Tomorrow or even right now, inhale a chosen scent, anchor it to truth, and step into your extraordinary self.

 Want to learn more about essential oils? I'd love to chat! Just pick at time that is good for you and we can talk about what you want to learn. What would you like essential oils to do for you?? 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Breath, Somatic Awareness, and Nervous System Reset: The Missing Piece for Lasting Change (Episode 3)

In episode three of a six-part series, we take a look at how lasting personal change happens in the body, not just the mind, and how nervous system regulation plus thought awareness creates a powerful loop for transformation. They describe how dysregulation can sabotage habits through physiology and “chemical drivers” like dopamine and cortisol, and why you can think calm thoughts yet still feel anxious. The episode highlights breathwork as an accessible tool to influence the nervous system via the vagus nerve, parasympathetic activation, and improved heart rate variability, and introduces somatic awareness—listening to what the body is holding, including stored stress and past experiences (referencing The Body Keeps Score). Practical exercises include a 4-2-6/8 breathing pattern for 2–3 minutes (coherent breathing) and sensory grounding (5 things you see, 4 feel, 3 hear). The speaker connects embodiment to scripture, emphasizes building capacity for stress and crisis, and offers reflective questions about what the body is signaling and how to feel 10% more grounded.

Reference: The Body Keeps Score, by Bessel van der Kolk M.D. 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

The Clarity Loop: Retrain Your Mind for Nervous System Regulation and Emotional Control

In episode two, we cover how thoughts shape overall wellbeing and nervous system regulation, building on last week’s focus on how body state affects clear thinking. Drawing from cognitive behavioral therapy and neuroscience, we emphasize that it’s not just what happens but how we interpret it: thoughts create emotions, drive behaviors, and produce results, especially as cognitive bias intensifies under stress. To create space and choice through metacognition, we walk through a four-step “clarity loop”: Notice the facts, Narrate the meaning you’re assigning, Nurture by identifying the emotions, and Navigate by asking what’s true, helpful, and what you will choose. 

Your assignment if you choose to accept: practice to pause during strong emotions, examine the thought, question the thought’s truthfulness and usefulness, and then choose the outcome you want, accompanied by more accurate, honest thinking.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Over the past few months, I’ve been paying attention. Not just to my own life—but to the cultural moment we’re all living in. And if I’m honest, something feels different. People are tired.

Burnout remains high.
Information overload is constant.
And many people are operating in what neuroscience describes as chronic threat mode, where the brain scans for danger rather than possibility.

But something interesting is also happening.

For years, the dominant message was productivity, performance, and optimization. Now the conversation is moving toward nervous system regulation, meaning, and wholeness.

In this episode, I share:

• The three cultural phases that shaped modern personal growth
 • Five signals that a new movement focused on regulation and meaning is emerging
 • Why I’m entering a season of prayer, study, and reflection

This episode is also an invitation. To slow down. To pay attention. To consider what life is asking of you in this season.

What’s Coming Next

I’ll be sharing a six-episode series on the tools that have helped me most, including:

• nervous system regulation
 • thought awareness and the Clarity Loop
 • breath and somatic practices
 • aromacognition and sensory grounding
 • values and identity
 • designing a life aligned with purpose

These are not quick fixes. They are practices that shape a life.

During this upcoming season you can still connect with me, just choose one or more of the options below! 

And in the meantime…Choose a couple tools you love.Practice them. Master them. Let them become part of your daily rhythm.Because every morning we wake up with a choice. To react to the world around us. Or to default to yes—to the extraordinary life we are called to live.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

This episode explores what happens in the brain and body when something holy brushes past the soul—and why witnessing moral beauty may be one of the most regulating experiences we have.

An interaction with another, observed or experienced

A story on the news

A good book, a movie, a tv show, even a commercial

Have you ever felt unexpectedly moved by an act of kindness—your chest warm, your breath slower, your heart a little more open? That experience has a name: moral elevation.

In this episode, we explore the cognitive science behind moral elevation—the emotion we experience when we witness moral beauty—and why it can be deeply regulating for the nervous system. Drawing from neuroscience, psychology, Scripture, and cultural examples like the Olympics and Call the Midwife, we look at how goodness restores hope, widens perspective, and gently shifts us out of survival mode.

You’ll also hear why reading fiction strengthens empathy and moral imagination—and how intentionally exposing yourself to stories of goodness can change how you live, lead, and care.

We’ll close with reflective coaching questions and an invitation to connect in whatever way feels right for you.

✨ Listen in if you’re feeling tired, cynical, or disconnected—and ready to remember who you really are. Listen if you want to ground yourself in the beauty you see all around you.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, we explore:

• Why self-judgment keeps the nervous system stuck in threat mode
• The difference between awareness and compassionate observation
• How thought downloads help process emotions and reduce mental overload
• Journaling as a regulation tool—not a productivity task
• A simple mindset shift that turns self-criticism into self-leadership

This episode is for anyone who feels like they should be “over this by now” and is ready to replace fixing with kindness.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Nurses are taught—directly and indirectly—that self-sacrifice is part of being “good” at this work.

Work through breaks.
 Stay late.
 Carry the emotional weight.
 Don’t complain.
 Don’t ask for too much.
 Don’t be “difficult.”

But what if that story isn’t noble…
 What if it’s dangerous?

In this episode, we unpack the quiet lie many nurses have internalized — that self-sacrifice equals compassion, loyalty, or strength. We talk about how this belief shows up in burnout, moral distress, people-pleasing, and the fear of setting boundaries.

You’ll hear:
 • Why waiting to be understood keeps nurses stuck and depleted
 • The neuroscience of regulation, co-regulation, and why your presence is clinical power
 • Why boundaries are ethical — not selfish
 • How confident, clear advocacy protects patients and nurses
• How to get clear on what you want and need — and say it without apology

If you’ve ever thought:
 “Why do I have to keep proving I care by how much I can carry?”
 This episode is for you.

You are not “just a nurse.”
 You are influence, safety, wisdom, and system-level change — whether anyone names it or not.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Lately, many of us are feeling it more—the anxiety, the tension, the emotional weight of the world. And for nurses, this isn’t abstract. We hold stress, fear, urgency, and responsibility every single day.

 “You will keep in perfect peace those whose minds are steadfast, because they trust in you.” Isaiah 26:3 (NIV)

In this episode, we are continuing a conversation where I share honestly about navigating my own anxiety for the first time in a new way during perimenopause—and how a prolonged power outage became an unexpected nervous system check-in. What I noticed wasn’t weakness. It was capacity.

We explore:

• Why anxiety can increase during perimenopause
• How co-regulation causes us to absorb the stress of others
• What happens to your health when stress is absorbed or ignored
• Why nervous system regulation isn’t a one-time tool
• The difference between calm and capacity
• How building nervous system capacity protects long-term health
• A grounding practice using geranium and the feet to support regulation

This episode is an invitation to stop pushing through and start building the internal capacity to feel, regulate, and recover—without burning out or breaking down.

This is not about doing more.
 It’s about doing differently.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

This was created for a "Post-Storm Recovery" 

This episode offers a practical guide for recovering after a crisis or prolonged stress, particularly addressing the body's lingering alert state after a storm or any crisis. It introduces a mindfulness practice combined with aromatherapy to help calm the nervous system, manage anxiety, and aid in rest and recovery. Key techniques include breathwork, the use of essential oils like lavender and cedarwood, and intentional affirmations to signal the end of survival mode. The session is centered on creating a sense of safety and steadiness without forcing a return to normalcy, emphasizing the importance of gentle recovery.

00:22 Setting Up for the Practice

01:59 Breathing Techniques

05:56 Post-Crisis Aroma Cognition Ritual

🌿 Post-Crisis Aromacognition Ritual

“Marking the End of Survival Mode”

This ritual helps the brain encode safety after prolonged stress, which is often missing after events like extended outages or storms.

When to Use: Once daily for 3–5 days after the crisis. Especially helpful in the evening or before sleep

The Ritual (5–7 minutes total)

1. Choose One Oil (Intention Before Action)
Select one oil only—simplicity signals safety.

• Lavender → emotional safety, sleep recovery. Cedarwood → grounding after instability . Frankincense → mental clarity + reassurance. Bergamot → lifting heaviness and emotional fatigue

2. Anchor the Meaning (Neuroscience Step)
Before inhaling, say quietly:

This moment marks the end of survival mode.

This links the aroma to completion, not coping.

3. Gentle Sensory Pairing

• Apply 1 drop to palms or collarbone. Inhale softly once or twice. Pair with one long exhale

4. Body Cue of Safety
Place a hand on your chest or belly and notice: warmth, contact, weight

5. Close with Identity Language
Say one sentence that reinforces regulation:

• My body knows how to recover.
• I am allowed to rest after resilience.
• This chapter is closing.

Repeat the same oil + phrase each day for several days.
Consistency creates safety faster than variety.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

What if the exhaustion you’re feeling isn’t because you’re doing life wrong—but because you’ve been carrying too much internally for too long?

In this episode of Default to Yes, we explore the idea of spiritual hygiene—the daily, gentle practice of caring for your inner life with the same intention you bring to your work as a nurse.

For nurses and healthcare professionals, peace is often outsourced to circumstances: the schedule, the unit, the next day off, or the next season of life. But true regulation doesn’t come from outside control—it comes from inner authority, presence, and nervous system safety.

In this episode, you’ll learn:

• Why nurses often feel depleted even when life looks “manageable”
• How fear, shame, and unprocessed emotional residue quietly tax the nervous system
• What spiritual hygiene looks like as a daily practice, not a belief system
• Why presence regulates more effectively than pushing, fixing, or forcing
• A simple, nurse-friendly practice to restore steadiness and clarity
• How scripture supports inner regulation and peace without bypassing reality

This is a conversation about cleaning from the inside out.
 About learning to tend to your inner world with honesty and care.
 And about remembering that peace is not something to outsource—it’s something to practice.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

What does it mean to pursue health of mind, body, and spirit when the world feels loud, polarized, and oversimplified?

In this episode, Juli reflects honestly on the anxiety of meaning-making in a culture addicted to certainty. She explores why uncertainty is so uncomfortable for the brain, why influencer culture offers false safety, and how true health is built not through extreme protocols or borrowed confidence—but through simple, embodied, daily practices.

Drawing from neuroscience, spiritual direction, and lived experience, this conversation reframes health as capacity, wisdom as curiosity, and growth as a long walk rather than a quick fix.

Key Themes Covered

Why Uncertainty Triggers Anxiety

• The brain is a prediction organ; uncertainty activates the amygdala and threat response
• Ambiguity can feel more distressing than known negative outcomes
• This explains why certainty—real or false—feels soothing to the nervous system

Why Influencer Certainty Feels Comforting (But Isn’t Healing)

• Confidence lowers perceived cognitive load
• Simple answers reduce nervous system arousal—even if inaccurate
• Relief is not the same as regulation; certainty is not the same as truth

What Optimizing Health Actually Means

• Not eliminating questions, but increasing tolerance for them
• Supporting nervous system regulation and prefrontal cortex engagement
• Strengthening inner authority rather than outsourcing discernment

How Health Is Built

• Regulation before resolution
• Embodied awareness over external authority
• Simple, repeatable daily decisions
• Honoring questions as part of spiritual and psychological maturity

Spiritual Direction Insight

Henri Nouwen reminds us in Spiritual Direction that:

• Without questions, answers feel manipulative
• Without struggle, help feels like interference
• Without desire to learn, direction feels oppressive

Health—of mind, body, and spirit—grows where humility and curiosity are allowed to coexist.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Release What Is in the Past: The Neuroscience of Letting Go & Beginning Again

What if the reason you struggle to let go of the past isn’t weakness—but wiring?

As we step into a new year, many of us feel pressure to “move on,” set goals, and be positive—while still carrying emotional residue from what’s behind us. Old hurts. Lingering resentment. Stories that replay long after the moment has passed.

In this episode, we explore:

• Why the brain resists letting go—even of things that no longer serve us
• The neuroscience and psychology behind emotional attachment to the past
• Why release can feel like loss, grief, or identity threat
• How to integrate lessons without dragging the wound forward
• The meaning of Jubilee and why release is meant to be practiced, not rushed
• How a personal manifesto can help you begin the year with clarity, coherence, and calm

This episode is an invitation to release what belongs to the past, keep the wisdom, and step forward intentionally—mind, body, and spirit.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Every January, we’re encouraged to set new goals, create resolutions, and push ourselves toward change. And yet, so many well-intentioned resolutions quietly fade by February.

In this episode, I’m sharing a different approach—one that works with your brain, your nervous system, and your values instead of against them.

Rather than asking, “What should I do this year?”
We explore a more powerful question: “Who am I choosing to become?”

You’ll learn why a personal manifesto can be a more effective, sustainable alternative to traditional New Year’s resolutions—and how it can guide daily decisions, reduce overwhelm, and support real alignment in your health, habits, and calling.

We’ll talk about:

• Why New Year’s resolutions often fail (from a neuroscience perspective)
• How identity-based change creates lasting momentum
• What a personal manifesto is—and what it is not
• How clarity, courage, and calling shape better decisions
• A simple 60-second daily practice to stay aligned all year
• Why this approach supports mind, body, and spirit
• How this becomes a foundation for your healthiest year ever

This episode also serves as a jumpstart to the work we’ll be doing inside the Yes Society in January—where we focus on clarity, nervous system regulation, intentional habits, and whole-life well-being.

If you’re tired of starting over every January and ready for a more grounded, life-giving way forward, this conversation is for you.

✨ Want to join us and create your healthiest year ever?
 The Yes Society is open, and you’re welcome here.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

For the One Who Feels Like She Does Everything: Burnout, December Brain, and the Shift Toward a Healthier Year

Episode Summary:
In this heartfelt and evidence-based episode, Juli speaks directly to the woman who carries the emotional, mental, and practical weight of the holiday season. Drawing inspiration from the new Prime Video film Oh. What. Fun. and Michelle Pfeiffer’s portrayal of Claire—the mom who tries to create the “perfect Christmas” alone—we explore what happens when women feel unseen, unsupported, and overwhelmed.

Juli breaks down the neuroscience of “December brain,” the cost of chronic over-functioning, why asking for help can still leave women disappointed, and the identity-level shift that transforms burnout into possibility. She shares the better thought that helps rewire old patterns, and she invites listeners into a new vision: a year where joy is shared, responsibility is mutual, and support is non-negotiable.

This episode is both a mirror and a roadmap—a compassionate reminder that you don’t have to earn rest, prove your worth, or carry everything alone. And if you’re ready to step into your healthiest year ever, Juli introduces The Yes Society as a space for growth, connection, and a science-backed pathway to a sustainable, joy-filled life.

Listen now and start your reset.

CLICK HERE if you are ready for some recallibration! 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Hope — The Science and the Soul of Beginning Again

When hope feels distant, fragile, or hard to hold, this episode is for you.

In today’s conversation, we explore hope in a way that honors both the brain and the spirit—how it works, why it fades, and how you rebuild it when life feels uncertain. This episode blends neuroscience, psychology, and spiritual formation with a gentle, compassionate invitation to begin again.

Whether you’re navigating exhaustion, transition, loss, or a season where your prayers feel quiet, this episode offers a grounded path back to hope—one breath, one practice, one small step at a time.

What You’ll Learn in This Episode

1. The Neuroscience of Hope

• How hope activates the prefrontal cortex, ACC, and dopaminergic pathways
• What happens in the brain when hope dims—and how to reopen the circuits of possibility
• How small actions and tiny wins rebuild hope biologically and emotionally

2. When Hope Is All You Have

• What it means to cling to hope in seasons of uncertainty or pain
• Why Scripture frames hope as endurance, not positivity
• How God meets us in liminal spaces—when the story feels unresolved

3. When Hope Feels Hard to Hold

• Why feeling “stuck” is neurological, not personal
• How exhaustion, overthinking, and fear of disappointment block hope
• How to rebuild hope gently 

4. How to Hope (A Science + Soul Framework)

• Breathwork, grounding, and aromatherapy for regulating the nervous system
• The power of borrowed hope: community, coaching, and co-regulation
• Anchoring hope in something bigger than you—a faith-centered perspective

Special Invitation: Join Me for Advent

If your heart is craving steadiness, grounding, and a return to meaningful rhythms, I’d love to invite you into Breathe in the Season, my Aroma Advent Guide.

It includes:

• Daily practices of breath + presence
• Essential oils to support emotional and nervous-system health
• Reflections on hope, peace, joy, and love
• A gentle path to enter Advent rooted, not rushed

✨ Get your Aroma Advent Guide here: Download the Guide

Get on the list and I'll send you A Song for the Season: Show Me the Way by Gene Reynolds. A quiet prayer in musical form—perfect for reflection, breathwork, or simply remembering that you don’t walk this path alone.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Get your guide here: BREATHE in the Season: Aroma Advent Guide

In this episode, we explore the often overwhelming holiday season and how the practices of Advent can extend beyond December to enrich our lives daily. Discover the 'Aroma Advent Attitude'—a blend of neuroscience, emotional regulation, and spiritual rhythms that aim to foster a sense of peace, hope, and joy all year round. Learn how specific aromas can influence your emotional state and nervous system, promoting well-being and resilience. The host introduces a 25-day sensory devotional guide called Aroma Advent, which combines aromatherapy with mindful reflection, breath prayer, and journaling prompts. This guide is designed to help you develop a calmer, more centered way of living, regardless of the season. Join the conversation and embark on a journey toward a more peaceful and fulfilling life.

00:00 Introduction: The Holiday Stir

00:15 The Advent Attitude: A Year-Round Practice

02:56 The Neuroscience Behind Advent Practices

04:31 Introducing Aroma Advent

05:53 The Power of Aromatherapy

08:50 Daily Practices for Aroma Advent

14:26 Join the Aroma Advent Journey

Get your guide here: BREATHE in the Season: Aroma Advent Guide

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In today’s episode of the Default to Yes™ Podcast, we’re looking at the real purpose of morning routines, evening reviews, and journaling—and why these practices are not about “me time” or aesthetic ritual.

They are the foundation of what I call The Prefrontal Protocol: a daily rhythm that trains your brain to operate from clarity, calling, and intention rather than reactivity or overwhelm. These simple practices aren’t luxuries—they’re the training ground for capacity, resilience, and the ability to show up as the woman you want to be.

We explore the difference between capability and capacity, and why you may be fully capable of living your purpose but still lacking the capacity to sustain it. The good news? Capacity is grown. Cultivated. Built daily—and your routines are where it begins.

You’ll learn how morning regulation sets your mind “on things above” (Colossians 3:2), how evening reflection integrates insight and releases emotional residue, and how journaling helps you seek first the Kingdom by aligning your thoughts, identity, and energy with what matters most (Matthew 6:33).

If you're ready to move out of survival mode and into intentional, spirit-led, neuroscience-backed living, this episode will give you a framework to begin today.

✨ In This Episode, We Cover:

• Why morning routines and evening reviews matter more than ever
• The Prefrontal Protocol: how simple habits activate your higher brain
• The difference between capability and capacity—and how to grow both
• Why these practices are not about “self-care” but self-leadership
• How scripture aligns with neuroscience in building daily intention
• How journaling separates truth from mental noise
• Why these rhythms help you know when to rest
• How these daily decisions help you Default to Yes in your calling, identity, and character

✨ Scripture Referenced

• Colossians 3:2 — “Set your minds on things above, not on earthly things.”
• Matthew 6:33 — “Seek first the Kingdom of God and His righteousness…”

✨ Takeaways

• Your routines are neurological tools, not hobbies.
• Capacity is trained through rhythm, not intensity.
• Evening reflection is what frees tomorrow from yesterday’s noise.
• Journaling builds clarity, identity, and emotional regulation.
• You don’t have to wonder when to rest—your rhythms will tell you.
• When you consistently activate the prefrontal cortex, you consistently Default to Yes.

If this episode spoke to you, share it with a woman in midlife who’s ready to build a life she actually loves. And if you're curious about bringing the Prefrontal Protocol into your everyday life, join me inside the Yes Society or schedule a clarity session—your next chapter is waiting.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

When King Joash struck the ground only three times, he didn’t know what it would take for victory — or how close he was to breakthrough. In this episode, Juli Reynolds, Nurse Coach and founder of The Yes Society, explores the ancient story of Elisha’s arrows through the lens of neuroscience, lifestyle medicine, and faith.

You’ll discover why persistence shapes the brain, how daily habits anchor healing, and how the rhythm of faith mirrors the science of neuroplasticity. Juli invites you to reimagine this story — not just as a battle, but as a harvest: the slow, sacred process of tending your health, heart, and hope until the fruit appears.

Whether you’re navigating self-care, forgiveness, or physical healing, this episode will remind you that breakthroughs come to those who keep striking — even when it feels small, awkward, or unseen.

“If the goal is worthy, we don’t stop that easy. We strike again.”

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

What if one simple shift in your morning routine could change everything else in your day—your focus, your energy, your peace, your purpose?

In this episode of Default to Yes, Nurse Coach and Aromacognition founder Juli Reynolds breaks down the science and soul behind The Morning Shift—a practical, evidence-based framework to train your brain before the day trains you.

You’ll learn:

• Why the first minutes - even the first 10 minutes-  after waking are your brain’s most powerful window for rewiring
• How to use light, breath, hydration, movement, and mindset to regulate your nervous system
• The neurochemistry of calm, focus, and motivation — and how to activate it naturally
• Simple aromatherapy pairings that anchor new neural pathways and create lasting habits

This isn’t another morning checklist. It’s a ritual of regulation—helping you move from reactivity to intentionality, from rush to rhythm.

🎁 Download your free guide: The Morning Shift  — and design a morning that energizes your body, focuses your mind, and aligns your day with who you’re becoming.
 👉 Coachingwithjuli.com/morningshift

or get on the list and I'll send the episodes, bonus materials and any guide that goes with the episode, right to you inbox! 

Because how you start your day determines how you live your life.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Every fall, the planner aisle starts calling. Fresh covers, empty pages, endless potential.

And yet — if you’re like most of us — by March that shiny new planner is sitting somewhere under a pile of laundry, half-filled and fully forgotten.

So how do you find a planner that actually fits your life?
Let’s break it down.

Here are the links to my favs: 

• Free 2 Week Trial: Growth Day App
• Full Focus Planner  DISCOUNT CODE: JULI10
• Loose Leaf, 6 ring binder on Amazon, choose your own fillers

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this week’s episode of Default to Yes, Nurse Coach Juli Reynolds explores the intersection of neuroscience and soul — teaching how to train your brain and body for calm in a world that constantly pulls you out of it.

We’ll unpack the science behind peace as a trainable state — not just an emotional wish. Learn how your vagus nerve, breath, and daily rituals work together to help you recover from stress, restore balance, and re-engage with the world with purpose.

If you’ve felt reactive, drained, or tempted to “just stop caring,” this episode will help you rediscover your center and your calling.

You’ll learn:

• What happens in the brain when stress hijacks your calm
• The role of the vagus nerve in emotional resilience
• How breathwork and essential oils regulate your nervous system
• Why resignation isn’t peace — and how to shift back into engagement
• A simple 3-step daily ritual to strengthen your peace reflex

Resources Mentioned:

• Peace in Motion Challenge — train your brain and body for calm and connection
• Essential oils for peace: Bergamot, Cedarwood, and Frankincense

 Join the Peace in Motion Challenge — a guided week to restore your mind-body connection and build resilience from the inside out.
👉 https://www.coachingwithjuli.com/peace

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, Juli shares what really happens in your brain after a big trip, project, or event — that strange “blah” feeling when motivation and joy take a dip. Learn about the dopamine-restoration cycle, why your nervous system needs recovery, and how to use small, sensory-based actions to bring your chemistry (and your clarity) back online.

You’ll Learn:

• The neuroscience behind low-motivation days
• How dopamine, serotonin, and novelty interact
• Simple reset habits: drink water, walk barefoot in the grass, get sunlight, listen to music, dance, take a nap
• Why rest isn’t regression — it’s repair

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Cell Care—It’s a Matter of Chemistry

Essential oils are chemical messengers—tiny aromatic molecules that signal your brain and body. Paired with VMG foundations (Vitamins, Minerals, Greens) and 10-minute micro-habits, they become practical power tools for better sleep, metabolic health, pain, stress, and digestion. We cover quality (CPTG-style standards), Co-Impact Sourcing®, and a simple 3-step plan to start tonight.

What you’ll learn

• Why essential oils work: olfactory → limbic system → autonomic tone (it’s chemistry).
• How VMG nourishes enzymes, receptors, and recovery so signals “land.”
• The Five Quick Starts (one action each) for Sleep, Metabolic, Pain, Stress, Digestive health.
• What “quality” means (testing, native sourcing, traceability) and why sourcing with impact matters.
• A 20-second regulate-on-demand practice you can use anywhere.

Five Quick Starts (cheat sheet)

• Sleep: 10-min wind-down—dim lights, cool room, 4-7-8 breathing, same calming aroma nightly.
• Metabolic: Metabolic Morning—water, simple protein target, 2-min movement snack, bright “keep-promises” aroma.
• Pain: 5-min Downshift—longer exhale, gentle ROM, properly diluted soothing topical aroma.
• Stress: 3-min regulate-on-demand—longer exhale + calm/focus aroma; add micro transition rituals.
• Digestive: Mindful Meal—3 breaths, slower chew, pre-meal “rest-and-digest” aroma; steady meal rhythm, gentle fiber ramp.

Quality & Impact

• Purity • Potency • Proof: third-party GC/MS, native-environment sourcing, CPTG-style traceability.
• Co-Impact Sourcing®: long-term grower partnerships, fair pay, sustainable harvests, community projects (water, schools, clinics).

Resources & links

• Start here (Opt-In Hub): Choose your guide—Sleep, Metabolic, Pain, Stress, Digestive—or take the 90-second quiz.
  👉 Insert your link: Cell Care Academy Opt-In Hub
  
  

Try it now (20 seconds)

Inhale gently… pause… exhale longer than you inhaled. Repeat. Breathe your calming aroma and say, “This is what calm feels like.” You’re training a reliable path home—one breath, one molecule, one message.

Disclaimer

Educational content only. Not medical advice. Dilute topicals; avoid eyes/inner ears; store out of reach of children. Consult your clinician if pregnant, nursing, or managing conditions/medications.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Your worldview is the lens through which you interpret reality—shaping your beliefs, your relationships, your choices, and even your future. In this episode of Default to Yes, Juli explores why it’s so important to intentionally understand your own worldview and how doing so can free you to approach others with peace, curiosity, and confidence.

We’ll unpack:

• What worldview really means, according to experts in philosophy, psychology, and neuroscience.
• The core components of worldview: how we see ourselves, others, the world, and the future.
• The influences that quietly shape our worldview—family, culture, spirituality, trauma, and education.
• A side-by-side look at common worldviews (Theism, Naturalism, Humanism, Postmodernism, Eastern thought, and more).
• Why clarity brings resilience: how knowing your worldview anchors you so you aren’t shaken by difference.

Juli also shares a powerful reflection on how clarity can lead to compassion—and how John 3:16–17 reframes worldview through the lens of love, not condemnation.

Whether you’re exploring your own beliefs, coaching others, or simply seeking deeper connection, this episode will help you stand firm in your clarity while opening your heart to curiosity and peace.

👉 Don’t forget to subscribe, share this episode with a friend, and download the free Clarity Guide linked in the show notes to begin mapping out your own worldview.

Download your World View Worksheet Here. 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

The 72-Hour Window—How Today Was Shaped Three Days Ago

Have you ever wondered why some mornings you wake up energized and focused, while other days feel heavy and unmotivated—even if nothing dramatic has changed overnight? The secret lies in the last 72 hours.

In this episode, Juli unpacks the science and strategy behind the 72-hour rhythm of your body and brain. You’ll discover why your sleep, food, stress, movement, and even your thoughts from the past three days are shaping the version of you showing up right now.

Juli shares her personal turning point—when she stopped saying “I’ll make up for it later” and started asking, “How will my future self thank me three days from now?” You’ll walk away with a practical framework using the Wheel of Life to make small, intentional choices that ripple forward, creating momentum for your health, energy, and purpose.

This episode is part inspiration, part neuroscience, and part practical coaching. If you’ve been looking for a way to make change feel lighter, easier, and more sustainable, this is for you.

👉 Download your free Wheel of Life Worksheet and start designing your own 72-hour rhythm today. https://coachingwithjuli.com/wholelifeaudit

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Do you really know what you want—or are you chasing what others expect from you? In this episode of Default to Yes, Juli Reynolds explores the power of clarity: what experts say, what neuroscience reveals, and how a Christian worldview reframes desire as a God-given guide to meaning and purpose.

Here’s what you’ll discover:

• Why clarity is the foundation of confidence, courage, and contentment
• How your brain’s reticular activating system filters opportunities once you define what you want
• The difference between chasing dopamine hits vs. living in alignment with self-concordant goals
• How Scripture shows us that desire isn’t selfish, but sacred when aligned with God’s design
• Three practical steps to uncover what you really want

Whether you’re in a season of reinvention, facing midlife questions, or simply ready to stop drifting, this episode will help you pause, reflect, and step boldly toward the life you were created for.

✨ Download the Clarity Workbook or join the next Clarity Workshop to put this into practice. The link is in the show notes—your next chapter starts here.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Today is my birthday, and instead of balloons or cake, I wanted to give you a gift: a story. My story. The truth of why I do this work, why I show up for you here, and why I believe clarity can change everything.

Because there was a time I thought that if I just did all the right things, worked hard, showed up with integrity, I could make the kind of impact I longed for. But what I ran into was a system that cared more about protecting itself than doing what was right.

I experienced betrayal from peers who were afraid for their own safety. I carried moral distress, burnout, disillusionment. And in that dark season, I made a vow: never again would I be intimidated, sidelined, or silenced.

Pivot to purpose
That vow became a turning point. It shifted my mission.
I decided that I would rise—and help others rise.
I decided to use my voice—and help others find theirs.
I decided to get clear—and guide others into clarity too.

Because clarity is where it begins. When you know who you are, what you stand for, and what you’re here to bring into the world—your confidence grows, your courage strengthens, and your curiosity opens new doors.

 (the 4 C’s)
That’s the heart of what I want to share with you today:

• Clarity: knowing who you are and where you’re going.
• Confidence: trusting yourself to take the next step.
• Courage: acting even when fear is loud.
• Curiosity: staying open to growth, new ideas, and possibility.

When you have those four working together, you can’t help but move forward.

(birthday gift to listeners)
So here’s my birthday invitation to you: don’t just listen to my story—step into your own.

You can join me in my upcoming Clarity Workshop, where I’ll walk you through a simple science-backed framework to break out of overthinking and step into aligned action. If you can’t make the workshop, download the free Clarity Guide I created—it’s my gift to you today.

Because your life isn’t waiting for “someday.” The clarity you crave is available right now. And with it—you’ll rise with confidence, lead with courage, and live with curiosity.

(anchored in mission)
This is my vow, and my invitation: may you never again be silenced, sidelined, or stuck. May you rise into the extraordinary life you were created for—with clarity, confidence, courage, and curiosity.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

What if the “rules” you’ve been living by are the very things keeping you stuck?

In this episode of Default to Yes, Nurse Coach and mindset mentor Juli Reynolds invites you to take an honest look at the outdated beliefs we inherit — about success, resilience, and what it takes to grow. Drawing parallels from healthcare, Juli reveals how myths like “fever is the enemy,” “you’re fine if you have no symptoms,” and “I can function on 5 hours of sleep” mirror the dogma we often carry into our personal lives.

You’ll discover why waiting for symptoms — in the body or in your life — is too costly, and how to start using both science and self-awareness to shift from assumptions to aligned action.

This episode blends neuroscience, behavior science, and real-life examples to help you see that growth isn’t about hustling harder — it’s about rewiring how you think, tracking what’s actually working, and choosing prevention over burnout.

Whether you’re navigating midlife, leading others, or just ready to stop second-guessing yourself, this conversation will help you drop the outdated rules and embrace the truth about what really drives transformation.

🧠 What You’ll Learn:

• The difference between outdated dogma and evidence-based growth
• Why prevention is more powerful than symptom management
• The truth about sleep, stress, and burnout — and what the data actually says
• How neuroplasticity proves you can change at any age
• The role of small wins, dopamine, and habit science in lasting transformation
• Why tracking your personal data (energy, sleep, mood) leads to better decisions
• Reflection questions to help you move from reaction to resilience

💡 Reflection Questions:

• Where am I still living by outdated rules?
• What beliefs have I accepted that no longer serve me?
• What is my personal data telling me — about what helps me feel alive versus what drains me?
• What would prevention look like in my emotional, mental, and spiritual life?

📣 Inspiration to Carry With You:

You don’t have to wait until something breaks to make a change.
 You can choose clarity.
 You can choose resilience.
 And you can Default to Yes — on the life you were made for.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

One person in the crowd can change everything.
In this episode, we explore the power of showing up—and why your presence and actions matter more than you think.

We’ll unpack Abraham Lincoln’s 1862 call to “think anew and act anew,” Gavin Newsom’s reminder that we have agency, and the neuroscience behind social contagion—how courage spreads through networks and shifts culture.

You’ll discover how meaning, purpose, and agency fuel long-term motivation, and why playing small doesn’t keep you safe—it keeps you stuck.

In this episode you’ll learn:

• How one person’s courage creates ripple effects
• The science of culture change and agency
• Why purpose activates your brain’s reward system
• Practical ways to use your voice and take action today

👉 Ready to get clear on your next right step? Schedule your Clarity Session!

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Have you ever shared your truth and then immediately regretted it? Had an opportunity to speak and share on stage or in a group, teach a class and immediately after you want to hide? That anxious spiral after emotional exposure is called a vulnerability hangover—and in this episode, we explore what it is, why it happens, and how to move through it with clarity, courage, and self-compassion.

We walk through a real-life scenario using the Clarity Loop—a 4-step framework that helps you move from emotional reactivity to empowered action. Along the way, we integrate neuroscience, the wisdom of Brené Brown, and powerful reflection questions to help you stop overthinking and start trusting that your intention is enough.

Whether you're navigating a career pivot, sharing your story online, or simply trying to live more authentically—this episode will ground you, guide you, and help you feel less alone.

In this episode, you’ll learn:

• What a vulnerability hangover is (and why it’s a good sign)
• The neuroscience behind emotional exposure and self-doubt
• The four steps of the Clarity Loop and how to apply it
• Reflective questions to build trust in your intention
• Why showing up with love is the win—no matter what happens next

Next steps:

• Get on the list, and I'll send you the journal page to take you through the Loop
• Learn more about the Clarity Loop and coaching → coachingwithjuli.com/yescoaching

Quote to remember:

“What would it look like to fully trust that your intention was enough? To believe that showing up with love and authenticity is the win, no matter what happens next?”

✨ Ready to stop overthinking and start living aligned? Press play—and let’s get clear together.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Feeling stuck, burned out, or like your ambition has fizzled?
In this episode of Default to Yes, we explore how to reignite your drive by aligning with the Four Foundations of Wholeness: Vitality, Connection, Purpose, and Growth—rooted in neuroscience, behavioral psychology, and faith.

You'll discover:

• Why ambition fades and how to restore it with intention
• The brain-based link between purpose and motivation
• A powerful Ambition Reset Ritual (with or without essential oils)
• Simple steps to get unstuck and start moving forward with clarity

Want to go deeper?
Join us in the Yes Society, where high-achieving women build sustainable strategies for wholeness, clarity, and breakthrough living.
👉 coachingwithjuli.com/yescoaching

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Confidence isn’t something you’re born with—it’s something you build. And in this episode of Default to Yes, we’re unpacking the neuroscience behind unshakable self-confidence and how to redefine it for your real life.

We dive into the concept of self-confidence as your reputation with yourself, showing how trust, follow-through, and tiny wins shape your identity and momentum. Backed by science and lived experience, she reveals how dopamine, self-efficacy, and habit stacking help us rewire the brain for trust, action, and resilience.

What you'll learn:

• The neuroscience of confidence: what happens in your brain when you follow through
• A new, grounded definition of self-confidence—and why it matters
• How to “rig the game to win” by stacking small, controllable promises
• Why believing in others builds confidence in you
• A 2-part challenge to grow confidence this week—starting with a glass of water

This is your reminder that you don’t need to do everything at once. You just need to keep one small promise today—and keep showing up.

🎧 Tune in, and then share this episode with a friend who needs a little belief today.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

When everything feels uncertain—when you’re facing loss, sickness, or life transition—clarity is your lifeline. In this episode, we explore how to stay in your lane by anchoring to your core values, using both neuroscience and cognitive behavioral strategies to move forward with intention.

You’ll learn the YES Ritual—a simple, powerful framework to reset your mind and align your actions—and discover how aromacognition (the intentional use of essential oils for emotional and cognitive support) can help you stay grounded in your purpose.

Because your dreams must be bigger than the drama, and stronger than the distraction.

We’ll walk through how to regulate your nervous system, choose your values in the moment, and take aligned action, even when life feels heavy.

This episode is for anyone seeking emotional resilience, intentional living, and a path forward in hard seasons.

🎧 Listen now and share this episode with someone who needs it—or someone you want to have a meaningful conversation with.

00:00 Welcome and Ways to Connect

01:01 Navigating Persistence and Letting Go

03:18 Understanding Brain Responses to Stress

05:26 Introducing the Yes Ritual

06:20 Aroma Cognition and Its Benefits

07:04 Implementing the Yes Ritual

15:47 Defining Your Lane and Core Values

19:36 Final Thoughts and Invitation

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Are you drowning in work, family demands, health goals, and life’s nonstop pressure? You’re not alone—and you’re not failing.

In this episode, Juli Reynolds shares a powerful yet simple 3-step Reset Framework to help you pause, let go of what’s draining you, and realign with what matters most.

Whether you’re navigating burnout, feeling behind, or just trying to breathe through the chaos—this conversation is your moment to reset and rise.

You’ll learn:

• Why doing everything isn’t the goal
• How to apply the Pause & Pivot Framework
• The key coaching questions that create clarity
• A faith-based reminder to rest, trust, and move forward with intention

Plus, Juli shares her favorite low-cost resource for building momentum and how you can get support without doing it all alone.

PEACE IN MOTION

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

What if reclaiming your joy, purpose, and mojo could start with just 2 minutes a day?

In this powerful episode of Default to Yes, nurse coach and founder of Reimagine Wellness, Juli Reynolds, shares the origin story of how one simple ritual became the key to transformation. You'll discover how reimagination rewires your brain, restores your energy, and simplifies the path toward your biggest dreams.

Juli blends science-backed tools from neuroscience and lifestyle medicine with her personal healing journey to show how reimagining your self-awareness, relationships, and identity creates real, sustainable change.

✨ Includes a simple daily ritual you can begin today.
 ✨ Want to experience what just 2 minutes can do? Click the link in the show notes.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Let's Talk About What May Be Quietly Sabotaging Your Efforts! 

In this episode, we're talking about something many high-achievers  wrestle with: growing in life — doing all the right things — but still feeling stuck in how they see themselves.

Maybe you’re nourishing your body, learning new skills, showing up in your relationships, even healing from hard things… but your self-concept hasn’t caught up. You still tell your story through the lens of failure, loss, or not-enoughness.

It’s time to change that.

We explore:

• Why so many of us measure ourselves unfairly
• How to integrate our wins into our identity
• Why growth isn't complete if your self-image doesn't evolve
• The science of negativity bias and neuroplasticity
• How to reengage with life after discouragement
• What it means to fuel your cells, focus your mind, and anchor your habits
• The impact of judgment, comparison, and gossip on your self-concept
• How to narrate your life with clarity, compassion, and courage

This episode will encourage you to stop dragging around outdated stories — and give you the tools to tell a new one. 💡

🧠 Self-Coaching Questions to Journal or Reflect On:

Use these to go deeper after the episode. Take five minutes with a pen and paper, or bring them into your next walk, quiet moment, or coaching session.

1. What am I proud of that I’ve been overlooking?
2. Who do I want to be today — and what’s one small act that aligns with that?
3. Where have I stopped giving my all — and why?
4. Am I willing to try something hard again, even after discouragement?
5. What old stories or labels am I still carrying that no longer fit?
6. Where can I shift my focus toward goodness, possibility, and truth?
7. What new story am I ready to tell about who I am?

Favorite Quotes from the Episode:

You are not who you were. And who you are becoming? She’s powerful. Don’t stop your story at the pain. Your brain follows your focus — and where attention goes, neuroplasticity grows.

Practice This Week:

Fuel your body. Focus your mind. Anchor your habits.
 These small daily actions can begin to reshape how you see yourself — not just what you do.

And when you notice judgment, comparison, or gossip creeping in?
 Pause. Shift. Redirect.
 You are narrating your story now — make it true, make it kind, make it yours.

🌟 Final Words:

You’re not behind. You’re becoming.

As you get up every day and default to yes —
Yes to healing.
Yes to wholeness.
Yes to showing up with love and courage —

You step boldly into the truth of your extraordinary self.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Originally recorded Aug 2023.

When was the last time that you took the time to explore the profound connection between embracing change and "homeostasis" on the path to mastery and personal growth? Homeostasis, our natural inclination for stability, can often hinder our ability to embrace change and achieve our fullest potential.

Learn the "EMBRACE" framework, a set of practical strategies to navigate the challenges of homeostasis and foster positive transformations - in our individual lives, our communities, and our work environments. 

We discuss the importance of establishing clear goals and breaking down change into manageable steps to build momentum. Embracing discomfort and fostering a growth mindset are crucial elements to overcoming resistance and navigating the unknown with courage.

Discover the power of supportive networks and mindful awareness to respond to change consciously. Embracing celebrations along the journey reinforces motivation and confidence in pursuing mastery.

Join us on this enlightening episode to unlock your potential, embrace change, and step into the realm of personal growth and mastery. Embrace the journey toward becoming the best version of yourself!

Book recommendation - the work that inspired this episode:
Mastery, by George Leonard at  https://amzn.to/3qea5zI

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Discover how to build lasting confidence through neuroscience, embodied practice, and self-trust. Learn the difference between confidence, esteem, and efficacy.

What’s one small action you can take today that says, “I trust myself enough to begin”? 

00:00 Introduction and Welcome

00:56 Understanding Confidence

02:30 Building Confidence: The Confidence-Competence Loop

06:32 The Neuroscience of Confidence

09:41 Embodied Cognition and Power Poses

11:31 Distinguishing Self-Confidence, Self-Esteem, and Self-Efficacy

15:57 Maintaining and Replenishing Confidence

23:13 Final Thoughts and Encouragement

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode of Default to Yes, we’re reimagining what success really means—and why knowing your own definition may be the most important step in living the life you were created for.

We explore:

• Why we often get success wrong
• What research and personal development experts say about defining success
• The role of your Reticular Activating System (RAS) in finding what you focus on
• How Earl Nightingale’s “ship without a captain” analogy still speaks today
• What Proverbs 16:9 teaches us about planning with faith

You’ll walk away with empowering questions to clarify your definition of success, craft your own personal “words to live by,” and begin moving more freely in the direction of your dreams—with your heart aligned and your steps divinely guided.

📥 Download the FREE Success Guide: https://www.coachingwithjuli.com/values
💛 Join the YES Society coaching community:  https://www.coachingwithjuli.com/yescoaching

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Mind chatter consists of automatic thoughts shaped by our history, beliefs, societal conditioning, identities, fears, and desires. While some thoughts are helpful, many are repetitive, unproductive, and self-critical. Neuroscience identifies this phenomenon as the default mode network (DMN), which activates when we rest and are not focused on tasks. Ironically, rest is also when we often feel most mentally overwhelmed.

Why We Struggle to Quiet the Mind

Our brains are designed to think—to scan for threats, solve problems, and make sense of the world. Telling your brain to stop thinking is like telling your heart to stop beating. 

Introducing the BREATHE Framework

I designed a method called the BREATHE framework, which is both science-informed and soul-nourishing.  

• Breathe 
• Recognize 
• Express 
• Anchor 
• Take Action 
• Hold Compassion 
• Embrace the Process 

Creating a Mindful Routine

During times of external chaos, I committed to 10 minutes of mindfulness each day for 10 days. This simple practice, "Peace in Motion," reconnected me with my values and slowed the mental chaos. It also led to the creation of a 10-day audio journey, offering daily mindfulness insights and prompts. This practice is timeless, helping us show up as we truly wish in the world.

Invitation to Join and Discover Peace in Motion

I invite you to embark on this journey with me. You can join the "Peace in Motion" program, which includes a 10-day audio journey and an optional coaching session. Visit https://www.coachingwithjuli.com/peace to learn more and sign up today! 

Conclusion: Understanding and Transforming Mind Chatter

Remember, the ultimate goal is not to silence the chatter but to understand, work with it, and transform it into a powerful tool for healing and growth. Share this journey with others, leave a review, and always remember to embrace your extraordinary self.

RESOURCES: 

• Therapeutic Journaling: UW Integrative Health
• https://fastlifehacks.com/huberman-pennebaker-method/

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

It’s OK to Be Ordinary as You Default to Extraordinary is a powerful reflection on the science of happiness and the myth of constant joy. Inspired by Michelle Obama's wisdom and supported by Dr. Laurie Santos’ research, this episode explores how embracing the ordinary can lead to an extraordinary life. Listeners will learn about the 3:1 happiness ratio, the PERMA model of well-being, and how most meaningful lives are built through consistent, ordinary actions—not constant excitement. Ideal for high-achieving women, midlife reinvention seekers, and those craving authenticity, this episode offers a grounded framework and coaching questions to reframe happiness and purpose.

00:00 Introduction and Welcome

00:49 Exploring the Concept of Being Ordinary

03:52 The Myth of Constant Happiness

08:29 Finding Meaning in Ordinary Actions

13:17 Reflecting on Your Own Mindset

16:42 Conclusion: Embracing the Ordinary

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Feeling the "Sunday Scaries" creeping in as the weekend winds down? You're not alone — and you’re not stuck with that cycle of dread. In this empowering episode, we explore the science behind Sunday anxiety, the mindset traps that keep us living only for the weekend, and a powerful framework to reclaim your peace, presence, and purpose every day.
 Discover simple but transformational questions you can ask yourself to shift your narrative, align your life, and move into your week with confidence and joy. It's time to notice the truth of your experience — without judgment — and Default to Yes to the extraordinary life you were made for.
 If you're ready to stop surviving and start truly living every day, this episode is for you.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Feeling overwhelmed in midlife? Like you’re juggling too much—and somehow still dropping the ball on what matters most?

In this episode, we’re talking about what it really means to be “spinning all the plates” in midlife—and how to stop. If you’re a woman over 40 trying to manage career, caregiving, health goals, relationships, and maybe your own reinvention, this conversation is for you.

We’ll explore:

• Why your brain feels overloaded (and what neuroscience says to do about it)
• A simple 4-step framework for creating more balance and sustainable energy
• The myth of multitasking and what to focus on instead
• A powerful mindfulness practice to calm your nervous system
• One essential oil that’s proven to help reduce stress and improve clarity

This isn’t just about managing the chaos. It’s about reclaiming vitality, peace, and a rhythm that works for you—not against you.

You’ll walk away with tools, encouragement, and a breath of fresh air (literally—because we’re pairing it with aromatherapy!).

💛 Want to go deeper? Download the free guide: The 10-Minute Self-Care Plan  

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

This episode dives into a powerful quote by Saint Augustine:

 “Miracles are not contrary to nature, but only contrary to what we know about nature.”

Juli opens up about her first week working with a coach who's pushing her beyond her comfort zone—triggering questions like:
 "Is all this effort really going to create the life I dream about?"
"Is it too late for me?"

If you're a woman over 40 wondering if transformation is still possible, this episode invites you to believe in both the science of change and the supernatural possibilities of faith. Discover how miracles may be unfolding in your life—whether through nature, neuroscience, or God’s divine touch.

We explore:

• The role of faith in personal growth
• How science (like neuroplasticity) supports your transformation
• Why some miracles require your action, and others require surrender
• Encouragement for when the results aren't showing yet
• A guided affirmation + journal prompt to connect your heart, mind, and spirit

 If this episode sparked something in you, screenshot it, tag @defaulttoyes on Instagram, and share your biggest takeaway. You never know who’s waiting to hear the same message.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this powerful episode of Default to Yes, we challenge the outdated myth of the midlife crisis and uncover the truth: midlife is not a crisis—it’s a calling. Backed by science, infused with soul, and rooted in possibility, this episode invites you to see your 40s, 50s, and beyond as a launchpad for reinvention.

You’ll learn:

• Why the “midlife crisis” is more cultural fiction than scientific fact
• What neuroscience and psychology tell us about the potential of this life stage
• How to thrive in midlife by redefining health, relationships, purpose, and success
• The exact next step if you’re ready to say YES to a new season of life

If you’re feeling the stir of “there’s something more,” this conversation is your confirmation.

Mentioned in this episode:

• Schedule a free call with Juli
• Join the YES Society

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Welcome to another extraordinary week! Today, we're diving deep into a topic that's all too familiar to many of us: procrastination. It's something we often use as a valid option in our process of doing things, sometimes even feeling that we gain clarity at the last minute. However, I'd like to propose viewing procrastination through a more mindful lens, especially during this season of Lent.

The Tradition of Lent and Procrastination

Lent is a time of sacrifice, reflection, and realignment with what truly matters. While many give up physical comforts like sweets or social media, a recent challenge arose to fast from procrastination. The idea is to consider the transformation possible if we act immediately on opportunities for growth and meaningful projects, aligning with the principle of defaulting to "yes."

Understanding Procrastination

Not simply a flaw in time management, procrastination is deeply tied to our emotional regulation and the nervous system. It's often a response to avoid stress, driven by our brain's fear center, the amygdala. Recognizing procrastination's role as a mechanism to avoid discomfort allows us to address its root causes through mindfulness and self-awareness.

The Productive Side of Procrastination

Procrastination isn't always negative; it can signal a need for rest or incubate creative ideas. Productive procrastination occurs when we choose a nurturing task or another meaningful action that aids our journey. Understanding when procrastination serves as a positive force helps us embrace it more mindfully.

Transforming Procrastination into Purposeful Action

The key to overcoming procrastination is not judgment but curiosity. When faced with resistance, ask yourself questions about the underlying emotions and needs. This self-inquiry can guide us away from avoidance and towards intentional actions like reaching out to others or engaging with important projects.

Practical Tips for Conquering Procrastination

1. Regulate Your Nervous System 
2. Start Small: 
3. Reframe the Task 
4. Set Personal Deadlines 
5. Purposeful Rest 

Conclusion

This Lent season presents a unique opportunity to fast from unnecessary procrastination. Whether driven by faith or a longing for more fulfillment, saying "yes" to timely action enriches our lives. Break the cycle of delay, join the challenge, and step into a purposeful, intention-filled life. Share this journey with others and explore how you can align with your extraordinary self.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Feeling stuck with slow progress? Remember, every small win matters!  Let's dive into the science of small victories and celebrate the journey together.

Unlock the Power of Small Wins: Transform Your Health and Wellbeing

In this episode, Juli Reynolds, nurse coach and aromatherapist, discusses the transformative power of small, consistent actions on your health, energy levels, and overall wellbeing. She emphasizes the importance of recognizing and celebrating small wins as they compound into significant, lasting changes over time. Juli shares insights from behavioral science and personal experiences, offering practical steps and encouragement for those feeling stuck or frustrated by slow progress. If you're seeking a sustainable path to personal growth and success, this episode is for you.

00:00 Welcome and Introduction

01:55 The Power of Small Wins

04:07 Real-Life Examples and Personal Journey

05:19 The Science Behind Small Actions

09:53 Invitation to Join the Yes Society

11:34 Conclusion and Final Thoughts

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Say YES! To YOU - JOIN THE YES! Society

not ready, have questions: Schedule your FREE Coaching Session and we will map out a strategy for going forward on your balanced wheel of life! 

Download your WHEEL OF LIFE Assessment Tool. 

In this episode, Juli Reynolds, a Nurse Coach and Certified Clinical Aromatherapist, introduces the concept of foundational wellness by emphasizing the importance of addressing root causes of wellbeing. She shares personal experiences and reflections on flow through the day and highlights the significance of maintaining simple, sustainable routines rather than complicating wellness with endless rules. By focusing upstream, listeners are encouraged to find the root cause of health issues instead of merely treating symptoms. Juli also discusses two key tools: the pillars of lifestyle medicine and the Wheel of Life assessment, guiding listeners on how to use these to create balanced, holistic health strategies. She advocates for practical steps like choosing actionable changes, incorporating novelty, and tracking progress to foster a sustainable wellness journey without judgment.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode of Default to Yes, we explore the ancient Japanese philosophy of Wabi Sabi and its teachings on finding beauty in imperfection, impermanence, and incompleteness. Embracing Wabi Sabi can shift perspectives on work-life balance, health, and overall well-being. The episode delves into five core teachings: embracing imperfections, appreciating simplicity, accepting natural cycles, finding beauty in the broken, and slowing down to be present. We look at how these principles can reduce stress, improve mental resilience, and enhance overall life satisfaction. 

Join the community and discover how to live more authentically and peacefully, finding beauty in every season of life.

00:00 Welcome and Weekly Encouragement

01:08 Introduction to Wabi Sabi

02:12 Embrace Imperfection

08:23 Appreciate Simplicity

10:42 Accept Life's Natural Cycles

16:08 Find Beauty in the Broken

18:05 Slow Down and Be Present

20:16 Conclusion and Final Thoughts

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

🚨 Feeling overwhelmed by your own to-do list? 🚨

You start the day strong—morning routine, maybe a workout—but by midday, you're reacting instead of leading your day with intention. Why? Because we answer to three brains:
🧠 Logic (Head)
❤️ Emotions (Heart)
🔥 Instinct (Gut)

When they’re not in sync, we overcommit, lose focus, and feel drained.

That’s why you need an Emergency Reset Plan—your parachute when life feels like free fall. 🎯

You don’t have to be ruled by chaos. Take back control with intention, wisdom, and faith.

🔖 Save this for later!
💬 What’s one thing you can reset today? Let me know!

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Ever wondered how social dynamics impact your well-being? Learn how to craft a life filled with meaningful connections & rise to your extraordinary self.  

Essential Oil Blend for Emotional Clarity
To set the stage for this emotional work, use this essential oil blend to ground yourself and create a sense of safety:

• 2 drops Bergamot Oil – Encourages confidence and emotional balance.
• 2 drops Coriander Oil – Supports inner knowing and trust in oneself.
• 1 drop Lemongrass Oil – Clears emotional stagnation and promotes discernment.
• 1 drop Cedarwood Oil – Strengthens a sense of connection and security.

Diffuse this blend as you work through the exercise. 

Get the oils I trust: HERE

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

You have the power to transform your world! 💪 Embrace your purpose and integrity in every step you take. What would it look like if we all took that next right step of integrity? Let’s explore together

Schedule your NO REGRETS Discovery Call  

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, we explore the complex relationship we have with goals and how assessing our readiness can lead to lasting success.  

We love goals. We hate goals. But when we understand that readiness is everything, we can set our goals - no judgment, hold loosely to the outcome, and always be heading in the direction we WANT to go. 

Maybe it isn't goals that make us hesitate, it may be the risk of failing at meeting the goals that you're not ready for. When we focus on readiness first, everything changes. 

The key isn't to push harder. The key is to get ready the right way.  

If you're ready to stop that cycle of frustration and start setting yourself up for success, join the community, and take that goal-setting readiness quiz to discover where you are on your journey and how to move forward with confidence because goals aren't the enemy. Going in unprepared is, and you don't have to do that anymore. I

Time to set yourself up for the win!  JOIN HERE AND TAKE THE QUIZ

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Welcome to another week of embracing your extraordinary self. Today, we're diving into a topic crucial for enhancing our ability to truly default to excellence: mastering our approach to conflict, stress, and managing our energy. Stress, anxiety, and conflict are inevitable parts of life. How we engage with them greatly influences our overall well-being. When overwhelmed by external pressures or difficult situations, or distracted by media and cultural events, it can deplete our energy, leading us to react emotionally. But with the right approach, we can regain control.

Stephen Covey’s circles of concern, influence, and control, provide a framework for managing stress and sharing natural solutions effectively.

Understanding Covey's Circles

Stephen Covey introduced the Circles of Concern, Influence, and Control to help us focus on what truly matters. Let's explore each circle:

1. Circle of Concern
2. Circle of Influence
3. Circle of Control

Implementing the Framework

To apply this framework, follow these steps:

• Step 1: Sort Concerns
• Step 2: Take Action
• Step 3: Regulate Stress

Reflect and Empower

Here are some coaching reflections to guide you:

• Where am I focusing too much energy on concern, influence, or control?
• What’s one action I can take that’s fully within my control?
• How can I shift from worrying about a problem to influencing or acting on it?

Conclusion

In mastering these circles, you can regain control of your energy, emotions, and decisions. Navigate challenges with wisdom and grace, being open to solutions and learning. As you go about your day, consider what you choose to focus on, and how you can step into your extraordinary self.

Until next time, be curious, seek truth, and don’t forget to download the accompanying PDF with guiding questions and circles. Share your experiences and let me know what works for you.

Download Guide

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Self-care fuels energy, productivity, and flow.  Using the science behind self-care, Juli emphasizes its importance beyond simple relaxation and spa days. Drawing insights from Adam Grant's book, 'Hidden Potential,' and her own coaching experiences, she presents the 'RESET' framework to guide listeners in creating sustainable self-care routines. The framework highlights Rest, Energy, Soothe, Explore, and Track as the core elements to maintain optimal mental, emotional, and physical health.

Get the '10-Minute Self-Care Plan' for actionable steps towards better well-being, and join the Reimagine Wellness Community. 

Self-care is an investment in well-being and a critical step towards achieving personal mastery and joy.

00:00 Introduction to Extraordinary Week

00:22 The Science of Self Care

01:12 Insights from Adam Grant's Hidden Potential

03:51 The Importance of Play

05:12 Designing Your Self Care Routine

12:27 The RESET Framework

21:34 Conclusion and Community Invitation

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

“Most people, including ourselves, live in a world of relative ignorance. We are even comfortable with that ignorance, because it is all we know. When we first start facing truth, the process may be frightening, and many people run back to their old lives. But if you continue to seek truth, you will eventually be able to handle it better. In fact, you want more! It's true that many people around you now may think you are weird or even a danger to society, but you don't care. Once you've tasted the truth, you won't ever want to go back to being ignorant”
- Socrates

Let's be teachable, let's be curious, let's seek wisdom and truth and be open to allowing our own ignorance to be known.

New coaching community around all things of summoning the best of who we are is open now: https://www.coachingwithjuli.com/yescoaching

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

What if every doorway was your Holy Door? ✨

Pause as you walk through. Touch the doorframe. Ask yourself:
💭 What do I need to leave outside?
💭 How do I want to show up?
💭 What do I want to bring into this space?

Every threshold is a chance to reset, realign, and step into your extraordinary self.

Want to embrace this year of Jubilee with no regrets? Join my mailing list, and I’ll send you the No Regrets Workbook—your guide to leaving doubts behind and pursuing your biggest dreams.

CLICK HERE

It’s not too late to say YES to the life you were created for! 💫

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

 Embracing Non-Negotiables for Lasting Change: A Strategy for 2025

As we step into a new year, many of us find ourselves setting goals and resolutions to make this year even better than the last. Yet, the media often highlights our collective struggles to stick with these resolutions. We've all heard the discouraging statistics: new gym memberships that go unused, weight loss goals that fizzle out by February, and aspirations that crumble once the novelty of the new year wears off.

Despite these challenges, what if I told you that there is a way to enhance your overall well-being by just 1 percent each month? In my experience, setting monthly non-negotiables and sharing them with an accountability group can foster consistency and create a streak of success. I call this approach the "Jigsaw Puzzle Principle" because it originated for me in the very unintentional habit that I formed around having to complete a puzzle before I could go to bed every day- like the day wasn't complete until I did (which wasn't true, but it sure felt that way). This revealed to me the power of non-negotiables and community/accountability, along with what we know about triggers and rewards. 

Creating Habits with Consistency

Habits are the small, consistent actions that form the bedrock of our lives. Although most of us understand the importance of good habits, maintaining them long enough to effect real change is where many stumble. This is where the concept of non-negotiables shines. Much like brushing your teeth, non-negotiables are commitments you make with yourself that permit no variance. These commitments are the anchors of habit formation—integral parts of your life that you do daily without hesitation.

The Neuroscience of Non-Negotiables

Our brains love patterns and reward consistency. By making a habit non-negotiable, you engage your brain's systems that solidify habit formation. Here's the science behind it:

• Cue Recognition 
• Reward Pathways 
• Strengthened Neural Pathways 

Accountability and Community

Creating habits is easier when you have support. Whether through a coach, accountability partner, or a group, sharing your non-negotiables with others adds an extra layer of commitment. You can also set the terms for how you want to be held accountable, allowing for encouragement and check-ins when needed.

CLICK HERE AND JOIN THE The No Regrets Challenge

This free, online event is designed to help you identify and implement your non-negotiables, creating a sustainable change over time. You’ll learn how to build a system of cues, triggers, and rewards to achieve your goals. Together, we'll move beyond good intentions and make meaningful progress in our lives.

Join the challenge now and take action today. Start living with no regrets and let's embark on this journey of transformation together. Say YES! To Your Extraordinary Self! 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Join the No Regrets Reset 3-Day Challenge and start 2024 with clarity and confidence! Let go of regrets, rediscover your dreams, and create an actionable vision map for the life you truly want.  

Over three transformative days, we’ll:
✅ Let go of regrets
✅ Reconnect with your dreams—even those you’ve set aside for years.
✅ Map out your vision for 2025
✅ Step into the new year with clarity, courage, and confidence.

The challenge runs Jan 9-11, and I’d love for you to join me.

Click Here to Reserve Your Spot

The Stop, Start, Continue framework is a simple and effective tool for ongoing evaluation and fostering progress, particularly for transformative lifestyle changes. Here’s how to use it in the context of lifestyle transformation:

Step 1: Set the Stage
Begin by identifying the key areas of your lifestyle you want to transform. These could include physical health, mental well-being, relationships, career, or spiritual growth.

Step 2: Reflect and Evaluate
Ask yourself the following questions for each focus area:

Stop
What habits, behaviors, or mindsets are holding me back from progress?
Are there activities or patterns that drain my energy or don’t align with my goals?

Start
What new habits, routines, or actions can I introduce to support my transformation?
What tools or resources can help me begin these changes?

Continue
What positive habits or routines are already working well that I should maintain?What successes or improvements can I build on?

Step 3: Set Actionable Goals
For each category, choose 1-2 priorities to focus on in the short term. Write down specific, measurable actions.

Step 4: Schedule Regular Reviews
Evaluate your progress weekly, monthly, or quarterly. Use the framework to adjust your focus:

Have you successfully stopped unhelpful behaviors?
Are the new habits sustainable?
Are you consistently maintaining positive routines?

Step 5: Use Feedback and Support
Share your framework with a coach, accountability partner, or support group. They can help identify blind spots and celebrate wins.

Step 6: Celebrate Wins and Iterate
Transformation is ongoing. Celebrate progress, reassess priorities, and refine.

By regularly applying this framework, you create a cycle of intentional reflection and action, ensuring steady momentum toward your lifestyle transformation.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

This guided two-minute (approximately) reset is designed to help you ground yourself and find clarity. It begins with the application of essential oils to pulse points or the substernal notch, enhancing the calming experience through aroma during deep breathing exercises. You are then guided to pause, straighten your posture, and perform a series of deep breaths, followed by mindfulness techniques that involve noticing your surroundings and textures. The exercise continues with choosing a calming word to focus on while breathing, reflecting on gratitude, and using the word 'release' as a mantra to conclude the session. This practice aims to instill a sense of calm and clarity, reminding you that you can return to this mindful state anytime throughout your day.


00:00 Introduction to the Two-Minute Reset

00:03 Applying Essential Oils for Relaxation

00:29 Grounding Yourself: Posture and Breathing

00:39 Deep Breathing Exercise

01:21 Mindfulness and Sensory Awareness

02:02 Choosing a Calming Word

02:33 Gratitude Practice

03:08 Final Release and Reset

03:18 Concluding Thoughts and Encouragement

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, we are bringing to light the obstacles and misconceptions that hold us back from pursuing our dreams. Through personal anecdotes and expert insights from neuroscience and psychology, we look at common excuses like lack of time, age, and money, and how to overcome them with a shift in mindset. The episode highlights the importance of setting meaningful goals, taking small actionable steps, and finding a support system. 

00:00 Introduction and Setting the Stage

01:15 Understanding the Obstacles

03:03 Common Excuses and Misconceptions

05:53 Overcoming Barriers and Misconceptions

10:13 The Psychology of a Centered Pursuit

16:23 Taking Action and Staying Motivated

As we gear up for 2025, you are invited to  join a community aimed at turning dreams into reality, emphasizing that the journey is as important as the destination. So, why not you? Why not now?

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Welcome to another extraordinary week!  

The Truth About Timing

It's a common misconception that certain opportunities are bound by time. If you've ever thought, "It's too late for me," you're not alone. But the truth is that it's never too late to set goals or pursue dreams that have been in your heart for years. Whether you're 20 or 70, age is not a barrier—experience and wisdom have prepared you for this moment.

Overcoming Lies We Tell Ourselves

We often tell ourselves lies about timing, failure, and our capabilities. Let's address some of these:

• I'm too old. Age is just a number. Vera Wang became a designer at 40, Colonel Sanders started KFC in his sixties. You can pursue your dreams at any age.
• I've already failed too many times. Failure isn't the end; it's a comma. Each setback is part of your learning curve. Remember, "I've not failed, I've just found 10,000 ways that won't work" – Thomas Edison.
• I don't have enough time. Time is about priorities. Consistent, small steps create momentum.
• I don't have what it takes. This is often a symptom of imposter syndrome. But dreaming isn't about perfection; it's about taking action.

A Framework for Pursuing Your Dreams

When we believe it's too late, we often feel paralyzed. Here is a simple framework to guide you:

1. Clarify Your Dream: What have you always wanted to do? Writing a book, starting a business, traveling? Write it down. Dreams become tangible when named.
2. Reframe Your Timing: Ask, "Why not now?" Timing isn't perfect, but it's always possible.
3. Break It Down: Big dreams can overwhelm. Create smaller, actionable goals. Want to run a marathon? Start with a 5k.
4. Seek Support: Surround yourself with people who believe in you. Find a mentor, join a group, or share your goal with encouraging friends.
5. Celebrate Progress: Every step you take deserves recognition. Celebrate milestones to maintain your motivation.

Reinventing Yourself

Pursuing dreams often requires reinvention. This isn't about becoming someone you're not but about uncovering the best version of yourself. Reinvention allows you to adapt and grow into the person your dream requires.

Remember, it's never too late to pursue a dream. Age brings clarity to pursue what truly matters. Start small, take that step, and resist the lies of timing and inadequacy. Your dream is waiting—it can be the most extraordinary part of your life.

So why wait? Let’s embark on this journey together. If this resonates with you, share it with friends, get involved in a community that supports your dreams, and let's show up in the world in the way we really want to.

Every win matters, and I’m here to support you. Let's honor the gifts we've been given and default to our extraordinary selves.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

A Moment for Mindfulness: Advent Reflection on Hope

1. Find Stillness:
   Begin by finding a quiet, comfortable place to sit or lie down. Allow yourself to pause from the busyness of the day and embrace this time of quiet reflection.
2. Ground with Breath:
   Close your eyes and take a deep breath in through your nose, feeling your belly rise as you fill your lungs with air. Hold this breath for a moment, and then exhale slowly through your mouth, releasing any tension. Repeat this deep breathing two more times, letting your body and mind settle with each exhale.
3. Focus on Hope:
   As your breathing steadies, bring to mind the theme of hope. Envision a soft, golden light beginning to glow around you. This light represents the hope that anchors you through life’s challenges and uncertainties.
   • Feel its Presence: Let this light of hope warm your heart, a gentle reminder that even in difficult times, there is a promise of renewal and brighter days ahead.
   • Embrace Possibility: Reflect on the possibilities that hope offers. What dreams, desires, or prayers are you holding in your heart? Allow yourself to imagine those hopes taking root and growing strong.
   • Strength in Waiting: Hope often requires patience. Let this light remind you that waiting is not empty but a time of preparation and trust in the goodness to come.
4. Anchor in Assurance:
   Rest in the knowledge that hope is a steady and unfailing companion. Whether small or great, hope is a gift that sustains you and carries you forward. Let this thought fill you with comfort and resolve.
5. Return Gently:
   When you’re ready, bring your attention back to the present moment. Wiggle your fingers and toes, take a deep breath, and open your eyes. Carry this sense of hope with you as a beacon of light for the week ahead.

Let this practice remind you that hope is alive, even in the smallest flicker, lighting the way toward peace and renewal.

Join the Advent Community: a Season of Serenity

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

We can celebrate the Advent season with intention and serenity. Advent as a period of hope, waiting, and reflection, with benefits for overall well-being all through the year, regardless of one's beliefs.

Pausing to breathe, simplifying expectations, cultivating hope, embracing rest, and finding community - these are all steps to a more serene season.

To join the 'Season of Serenity' Advent Community to share in this journey of peace and hope, blending sacred themes with the power of aromatherapy.

JOIN HERE.

00:00 Welcome to Advent Season

00:35 Embracing Celtic Advent Traditions

01:50 The Deeper Meaning of Advent

04:16 Creating a Season of Serenity

07:47 Practical Tips for a Peaceful Advent

13:27 Join the Advent Community

16:29 Conclusion: Choosing Serenity Over Stress

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, we discuss the pressures and expectations of the holiday season. as we shift focus from the pursuit of perfection to appreciating authentic connection, gratitude, and love. 

The episode concludes with a guided meditation aimed at fostering calm, relaxation, and gratitude amid the holiday hustle.

00:00 Introduction and Holiday Season Overview

01:01 Reimagining Holiday Expectations

02:12 The Beauty of Hallmark

04:10 Essential Oils for Holiday Mindfulness

• Lavender for relaxation during the body scan.
• Sweet Orange to uplift and energize during visualization.
• Frankincense to deepen your sense of calm and gratitude.

Ger the essential oils that I trust, and I will teach you how to optimize their use for a healthy, mindful, less stressful season: Mindfulness Aromatherapy Kit

05:36 Guided Mindfulness Practice
 
A Mindfulness Practice for Seasonal Sadness and Holiday Stress

This practice is designed to ground you, cultivate gratitude, and release tension, helping you find calm amidst seasonal changes and holiday busyness.

Step 1: Set the Scene

Find a quiet, comfortable space where you won’t be disturbed. Light a candle, diffuse a calming essential oil like lavender or sweet orange, or simply sit in natural light if available.

Step 2: Center Yourself with Breathwork

• Close your eyes and take a deep breath in through your nose for a count of 4.
• Hold your breath gently for a count of 4.
• Exhale slowly through your mouth for a count of 6.
• Repeat this breathing pattern for 2–3 minutes, focusing on the sensation of your breath.

Step 3: Body Scan for Tension Release

Bring your attention to your body, starting at your feet and moving upward:

1. Notice any areas of tension.
2. As you breathe in, imagine sending calm, healing energy to that area.
3. As you exhale, visualize releasing the tension like a soft wave washing away.

Work your way through your body: feet, legs, hips, abdomen, chest, shoulders, arms, neck, and head.

Step 4: Practice Gratitude

When you feel physically relaxed, reflect on three things you’re grateful for in this moment. They could be simple joys like the warmth of your blanket, a supportive friend, or a favorite seasonal scent.

• Say these gratitudes silently or aloud.
• Allow yourself to feel the positive emotions they bring.

Step 5: Mindful Visualization

Picture yourself in a calm, inviting winter scene—a cozy cabin by a crackling fire, a snowy forest under sunlight, or a warm kitchen filled with holiday aromas.

• Imagine the sights, sounds, and smells of this space.
• Inhale peace and calm from this image.
• Exhale stress and overwhelm, letting them drift away like snowflakes.

Step 6: Set an Intention

As you complete the practice, set a gentle intention for your day or week. Examples include:

• “I will approach this season with grace and ease.”
• “I choose moments of joy and connection.”
• “I honor my needs and create space for rest.”

Step 7: Close the Practice

Take three deep breaths, wiggling your fingers and toes to reawaken your body. Open your eyes and carry the sense of calm into your day.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Get your essential oils and learn how to use them in your home - take control of your health and well-being, naturally!  

• Use this customizable cart: doTERRA BOGO deals
• Schedule a Virtual Aromatherapy Session. 
• Learn more about essential oils

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, we reflect on the importance of aligning thoughts with personal values. Juli shares her systematic approach to changing unhelpful thought patterns. By understanding the role of the brain in forming these patterns, recognizing limiting beliefs, and challenging their validity, we can create and reinforce new, empowering thoughts. Juli shares personal insights and practical steps, such as journaling, visualization, and affirmations, to rewire the brain through neuroplasticity. The episode emphasizes the significance of patience, consistent practice, and a support system in making sustainable changes.

If you would like additional support to change the thoughts and inner narrative blocking your goals, or making you doubt yourself, schedule a chat with me and we can work through it together! 

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Unlocking Intuition and Healing: A Conversation with Nurse Coach Emily Grim

Enjoy this conversation with Emily Grimm, a Nashville-based trauma-informed breathwork specialist and nurse coach. Emily shares her transformative journey from an uncertain nurse to a courageous advocate for intuitive living and somatic healing. She emphasizes the power of following one's intuition and the benefits of breathwork in overcoming personal and professional challenges. The discussion also touches on practical tools for everyday mindfulness, handling fears, and the importance of embracing one's true self. Emily introduces her upcoming virtual group focusing on feminine archetypes and intuition, inviting listeners to connect with her for deeper personal growth.

00:00 Introduction and Guest Introduction

00:52 Emily's Journey to Nurse Coaching

04:21 The Power of Intuition and Making Changes

13:00 Understanding and Practicing Breathwork

18:18 Tools for Healing and Personal Growth

25:34 Connecting with Emily and Her Work

29:17 Conclusion and Call to Action

Reach out, follow Emily on Facebook or IG at Ambitious Armadillo Coaching

Default to YES!  (Your Extraordinary Self)

Is there a gap between where you are and where you want to be? You're not alone. This podcast is here to help you close that gap with simple, effective tools, and expert insight to create that personalized self care plan that fits your life. The life you want starts TODAY.

It's time to reimagine what's possible!

Juli Reynolds, BSN, RN is a Board Certified Nurse Coach and Aromatherapist

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

In this episode, we are talking about how to manage stress during election cycles and other distressing current events.

We talk a lot about being aligned with your values. If you find yourself needing a little guidance on clarifying your values, I created a free guide, you can get it here: Values Clarification: 7 Steps to Walking More Freely in the Direction of Your Dreams

In a world filled with unsettling headlines—political divides, crime, natural disasters, and conflicts—it’s easy to feel overwhelmed. This episode dives into finding peace amid chaos. we are called to be a source of light and hope. While we can’t control every event around us, we can choose our responses. 

1. Understanding the Source of Peace
   Lasting peace doesn’t come from circumstances or worldly security. We can ground ourselves in a peace that endures.
2. Taking Action without Attachment to Outcomes
   Stress often stems from feeling like everything rests on certain outcomes. 
3. Practicing Discernment and Media Boundaries
   Limit media exposure and seek trustworthy, balanced sources. Boundaries around news consumption can help prevent feeling constantly overwhelmed.
4. Finding Community and Support
   Being part of a supportive community is essential. Together, we can share concerns, pray, and encourage each other. Community helps us focus on service and love, grounding us in purpose.
5. Reflecting Peace and Love
   Our response to division can be a powerful testimony. By choosing kindness and empathy, even toward those we disagree with, we live out the call to love.
6. Anchoring in Gratitude
   Gratitude shifts our focus to blessings and help us to see the all the good in the world.

Conclusion
In the face of distressing news, we can choose peace, kindness, and faith. By becoming a beacon of  light, we can illuminate a path of hope, showing a way through any storm.

Support the show

When you are ready, there are a few ways we can connect—each designed to meet you where you are:

• CLICK HERE and get The Default to Yes newsletter, where I share weekly mindset shifts, simple nervous-system rituals, scripture-anchored reflections, practical tools for regulated living as a nurse. No overwhelm. No pressure. Just steady encouragement to keep moving forward - aligned and grounded.
• If you’re looking for a steady place to land between episodes, you’re welcome to join our free Facebook community, The Regulated Nurse.
  -a private space for nurses and health care professionals focused on nervous system regulation, inner clarity, and sustainable practices that help you trust yourself again—one steady step at a time.
• If this episode stirred something in you and you’d like a quiet space to talk it through, you’re welcome to schedule a short 20 minute clarity call.
  It’s a conversation by phone or Zoom—no pressure, no fixing—just space for what is coming up, and what you want more (or less) of. NO REGRETS Discovery Call  
• Let me know what it looks like when you default to YES!  VOICE MESSAGE. 

Cultivating Ethical Leadership Through Self-Reflection and Trust

By exploring the profound impact ethical leadership has on healthcare, community involvement, and learning environments, Juli underscores the importance of trust, transparency, and respectful communication. Drawing inspiration from thought leaders like Brene Brown and Simon Sinek, the discussion highlights strategies for navigating disagreements, aligning shared values, and fostering open communication. Practical tools such as reflective journaling and self-evaluation prompts are provided to encourage leaders to stay true to their core values, seek feedback, and support their teams effectively. The episode emphasizes that leadership is an ongoing journey of growth, urging listeners to embody and promote essential leadership values in all aspects of life.

00:00 Introduction and Personal Background

00:43 The Importance of Leadership Character

01:57 Voting and Leadership Integrity

03:08 Personal Values and Volunteering

05:28 Trust in Leadership

10:04 Navigating Disagreements with Integrity

12:13 Questions for Evaluating Leadership

16:38 Aligning with Leaders of Integrity

17:08 Navigating Value Alignment in Leadership

18:15 Strategies for Self-Reflection and Growth

18:52 The Power of Journaling

19:50 Seeking Feedback and Setting Standards

20:41 Mindfulness Practices for Leaders

23:36 Ethical Decision Making

24:23 Communication and Transparency

26:36 Accountability in Leadership

27:06 Empathy and Support for Your Team

28:33 Applying Leadership Principles in All Areas of Life

29:34 Conclusion: Embracing Continuous Growth

Default to YES!  (Your Extraordinary Self)