Soultime Dr. Katja Makowka

This episode explores what motivation really is - and why relying on it can set us up for frustration. Motivation isn’t a stable or reliable resource; it rises and falls with mood, energy levels, stress, and life circumstances. Waiting to “feel motivated” often means waiting indefinitely.Instead, the focus shifts to building discipline through small, consistent habits that carry us forward even on low-energy days. The episode reflects on how showing up imperfectly still counts, and how progress is often quiet, gradual, and unglamorous.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

In this episode, the focus is on the idea of “easy” children- those who learn to adapt to their environment by minimizing their own needs, emotions, and reactions. While this behavior is often seen as positive, it can limit emotional expression, curiosity, and a strong sense of self over time.The episode explores how emotional intelligence helps us recognize these adaptive patterns and understand their long-term impact. It also highlights the important role adults play in shaping safe, supportive environments. By modeling authenticity and allowing children to express themselves freely, adults can support healthier emotional development and encourage children to grow into more self-aware and confident individuals.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

In this episode, the concept of overthinking is explored as a often misunderstood coping mechanism rooted in a need for safety and care. The conversation looks at how overthinking frequently begins in childhood, especially among sensitive and empathetic individuals. It highlights the value of creating calm, reflective spaces where thoughts can be explored without pressure, supporting the development of self-trust and clarity. This episode invites listeners to reframe overthinking, seeing it not as a flaw, but as a meaningful signal of care.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

What happens when children start measuring themselves against others? This episode explores how comparison quietly shapes children’s confidence and sense of self, and invites reflection on where confidence truly comes from and how adults can help children trust who they are- without measuring themselves against others.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

This episode is about safety, belonging, and the inner potential people often hold back. It explores how feeling safe- in relationships and within oneself- supports confidence, growth, and self-expression. The conversation also touches on the importance of modeling emotional resilience and self-acceptance, especially in shaping the next generation.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

In this episode, the focus is on how adult behavior profoundly shapes children’s emotional development. The discussion highlights the importance of modeling authenticity, resilience, and self-compassion, emphasizing that children learn less from what adults say and more from what they observe. By showing how challenges are handled and how one treats oneself with kindness, adults can support children in developing self-worth and confidence. The message underscores that being present and genuine matters more than being perfect.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Failure isn’t the problem - the story we tell about it is.In this episode, we talk about how mistakes shape identity, why so many children (and adults) fear failure, and how parents, teachers, and mentors can change that narrative.Failure can become shame… or it can become feedback.Fear… or courage.Avoidance… or growth.When we teach kids that mistakes don’t define their worth, we give them permission to try, learn, and rise again.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

In this episode, the discussion revolves around the importance of fostering self-worth in children. It highlights how the fear of making mistakes often arises from the narratives they internalize. The episode emphasizes shifting the focus from performance to effort, which can help build resilience and emotional safety. Additionally, it explores the crucial role of adults in modeling self-worth and creating an environment where mistakes are viewed as opportunities for growth rather than threats.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

You can love someone deeply and still put down the weight they refuse to carry themselves. You can support, care, show up, and hold space - but you cannot heal for someone who doesn’t want to address their wounds. You cannot rescue someone who would rather stay in the story of their pain than rise beyond it. Healing is a door only the person themselves can choose to walk through. And yet, so many of us spend years - sometimes even decades - trying to fix what isn’t ours.Today we explore why we do that, how to recognize emotional responsibility that never belonged to us, and what freedom feels like when you finally release it.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

This is episode number 202 and you're listening to Soultime, a show that explores the world of unlocking your unique potential. My name is Dr. Katja Makowka, and I’m a teacher at school, a former teacher at universities, and a stress and mental coach, and I’m your host.Today, we’re diving into something so many of us do without even realizing it: shrinking ourselves to fit the noise around us. You know the feeling - when you hold back your thoughts, soften your words, dim your energy, or avoid sharing your ideas just to keep the peace, fit in, or avoid conflict. It feels safe, right? Until it doesn’t. The truth is, every time you shrink, you give your power away to the noise - the opinions, judgments, expectations, and chaos of the world around you. And over time, that quiet compliance builds up, leaving you drained, frustrated, and disconnected from the person you truly are.In this episode, we’re going to explore why this shrinking happens, how it silently shapes your life, and what it feels like to finally stop bending to the noise. Because when you stop shrinking, something magical happens: you reclaim your energy, your clarity, and your freedom.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today’s episode touches something many people feel quietly but rarely dare to name out loud:What happens to you when you spend too much time in relationships that make you shrink? The ones that make you second-guess yourself. The ones where you feel too much or not enough. The ones where your softness, your ideas, your honesty, or even your boundaries become treated as inconveniences rather than essential parts of who you are. Here’s the uncomfortable truth we’re starting with today:You can be the kindest, most self-aware, most compassionate person in the world - and still find yourself in relationships that are too small for your soul. And it usually doesn’t happen dramatically. It happens in tiny moments - the moments where you dim your light to keep the peace, where you apologize for things you didn’t do, where you pretend something doesn’t bother you just to avoid conflict, where you quietly carry the emotional weight for everyone. We’re unpacking what it actually means to have relationships that allow you to expand, not contract. We’re talking about the subtle signs that you’re shrinking, why you tolerate it even when it hurts, and how to rebuild the inner strength that makes expansion your new normal. Because the truth is simple: You deserve relationships that feel like home You deserve spaces where your presence is welcomed, not managed. You deserve connections that help you grow, not disappear.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today, we’re diving into something most of us have been taught since childhood: that being a “good person” or “compassionate” means being nice all the time, saying yes, fixing things for others, and never causing conflict. But what if that idea is holding you back? What if real compassion isn’t always comfortable - and doesn’t always make people like you? Today, we’re unpacking the myths, exploring what authentic kindness really looks like, and showing how it can empower you without costing your peace.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Have you ever caught yourself explaining, performing, or pushing - just to prove you’re enough?Maybe you’ve been the one holding everything together, thinking that if you do more, give more, be more… you’ll finally feel at peace. But here’s the truth: peace doesn’t come from proving. It comes from remembering who you were before you thought you had to.So in today’s episode, we’ll talk about why we start proving, how to notice when you’re caught in it, and what freedom feels like once you stop. Because when you stop performing for approval, you start living from peace.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

We live in a world that glorifies busyness. A world that rewards “doing it all” - even when “all” leaves us completely drained. Somewhere along the way, we started believing that exhaustion is a sign of worth, and that calm means we’re not trying hard enough. But here’s the truth: Peace is not laziness. Peace is power. And yet, many of us keep trading it away - little by little - for approval, validation, control, or belonging. We say yes when we mean no. We explain what doesn’t need explaining. We take responsibility for emotions that were never ours to carry. And then we wonder why we feel disconnected from ourselves.Today, we’re talking about a shift that can change everything: Learning to treat your peace like your most valuable currency - because if something costs you your peace, it’s already too expensive.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today, we’re diving into something deeply personal for anyone who feels called to help, support, or guide others: the belief that you have to be the healer in every room. Maybe you’re the one who always listens, always understands, always steps in to hold things together. You’re the calm in the storm, the fixer, the encourager - and that’s beautiful. But sometimes, that same gift becomes a weight. Because when your worth gets tied to being the strong one, the wise one, the one who always knows what to say - it can be easy to forget that you’re human, too. You need rest, softness, and spaces where you’re not the one holding everyone else up.This episode is for you if you’ve ever felt drained from helping, guilty for needing space, or afraid that stepping back means you’re letting someone down. Because you can be deeply loving without being endlessly available.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today, we’re diving into something that so many of us struggle with quietly - what it means to heal and still hold boundaries. Because here’s the truth: you don’t owe anyone access to the healed version of you. You’ve worked hard to get here - to unlearn patterns, to find peace, to rebuild trust with yourself. But sometimes, the moment you start feeling lighter, someone from your past reappears. They sense your calm. They want back in. And suddenly, you’re torn between your peace and your past. Maybe they say, “You’ve changed,” - and they don’t mean it as a compliment. Or they try to test your boundaries, just to see if you’ll still play the same role you used to. But growth doesn’t mean proving your healing by inviting back what once broke you. Healing isn’t about keeping every door open - it’s about deciding which ones no longer lead to the kind of life you want to live.In this episode, we’ll explore what it means to protect your healed energy, why guilt shows up when you set new boundaries, and how to move forward with strength, softness, and self-respect. Because peace isn’t fragile. It’s a boundary you fought to build - and you don’t owe anyone the keys to it.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today, we’re talking about something that might sound simple, but it’s one of the hardest things to live out: staying soft when life has taught you to harden. To stay kind when it feels easier to withdraw. To stay patient when the world is moving fast. To keep showing up with empathy, even when you’ve been misunderstood or hurt. Because here’s the truth: softness isn’t weakness — it’s a quiet strength that holds everything together when the world feels heavy.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Have you ever noticed how uncomfortable peace can feel after a season of chaos? Maybe life finally slows down, but instead of feeling relief, you start to feel restless. Your mind searches for something to fix, something to worry about, something to do. You tell yourself you want calm - but when calm arrives, it feels unfamiliar, even unsafe. That’s not weakness. It’s your nervous system doing what it’s been trained to do: survive in motion, not rest in stillness. Today, we’ll talk about what really happens when chaos becomes your comfort zone, why peace can trigger anxiety, and how to gently retrain your mind and body to feel safe in stillness again.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today we’re diving into a big misunderstanding that so many of us carry - the belief that compassion means always saying yes, always fixing, always rescuing. If you’ve ever found yourself exhausted from carrying everyone else’s problems, or saying yes when your heart was screaming no, this episode is for you. Because here’s the truth: compassion isn’t about losing yourself. It’s about showing up with love and clarity. And sometimes that means saying no, setting a boundary, or letting someone walk their own path - even if it’s hard to watch.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened

Today we’re diving into a pattern so many of us live by — sometimes without even realizing it: over-giving. You know that feeling when you’re the one who always says yes, who always jumps in to help, who keeps everyone else comfortable - but secretly you’re running on empty? It feels noble in the moment, but the truth is: when you keep setting yourself on fire just to keep others warm, you end up burned out, resentful, and disconnected from your own needs.This episode is about shifting that pattern. We’ll explore why we do this, what it’s really costing us, and how to build a life where you can show up for others without abandoning yourself. Because compassion should never come at the price of your own wellbeing.Follow me on instagram for more inspiring, motivational and uplifting content. See you there❤️🫶http://www.instagram.com/drkatjamakowkaFor more ideas to raise your confidence and energy listen to the following episodes:Episode 100: The power of love and gratitude - a state of beingEpisode 105: Fail Forward: How Embracing Failure Can Propel Your Personal GrowthEpisode 108: Juggling Priorities in a Busy WorldEpisode 124: Embrace Growth: Prioritizing Progress Over PerfectionEpisode 127: Judgment Detox: How to Stop Worrying About What Others ThinkStrong, Soft, and Unshakable: How to Stay Soft in a World That Wants You Hardened