The Feel Good Club with Tia Graham

This episode explores how managing energy, intentional planning, and small tweaks can significantly boost productivity and well-being for busy moms. Discover practical strategies to optimize your time, delegate tasks, and create a personalized routine that fuels your energy and reduces stress.TakeawaysManaging energy is more important than managing time.Identify and eliminate energy bleeds to boost vitality.Schedule energy-boosting activities like meditation and exercise.Pull all tasks into one list for better decision-making.Plan weekly to align tasks with energy levels and priorities.Chapters00:00 Introduction: Why Energy Is the Foundation of Productivity00:33 Out of Time or Out of Energy? The Real Issue01:29 The Impact of Daily Routines on Energy Levels02:26 The Power of Intentional Evening and Morning Routines04:45 Personalizing Your Energy Management Strategy06:26 Tracking and Identifying Energy Boosts and Bleeds07:54 Scheduling Activities Around Your Energy Peaks09:13 Consolidating To-Do Lists for Clarity and Focus10:42 Weekly Planning: Prioritizing and Eliminating Tasks12:23 Adapting Planning for Family and Spontaneous Events15:18 Changing Mindsets About Time and Priorities18:00 Outsourcing and Outsourcing for Better Time Use20:24 Introducing the Master Your Time Toolkit21:48 Where to Find Lori and Final Tips

In this conversation, Jessica shares her insights on integrating AI tools into family life, emphasizing the importance of permission for working moms to redefine their roles. She discusses the need for a support system that encompasses both people and technology, and how to embrace automation and delegation to ease the burden of parenting. Jessica also highlights the significance of finding balance and self-care as a working mom, and the evolving definition of ambition in the context of parenting and career.TakeawaysThere's so much innovation happening in business-related tools.We need connected tools for managing family life.Working moms should give themselves permission to do things differently.It's important to sort through conflicting parenting advice.Mistakes are part of the learning process for both parents and kids.Support systems should include both people and technology.Reflection on daily friction points can help in delegating tasks.AI can assist in meal planning and organization.Family time is essential for rejuvenation and connection.Ambition can look different during various life stages.Chapters00:00 Navigating AI and Family Life03:08 The Importance of Permission for Working Moms06:00 Designing a Support System for Family and Career08:48 Redefining Ambition in Parenting and Career12:11 Embracing Automation and Delegation15:06 Finding Balance and Self-Care as a Working Mom

This episode addresses the common guilt and anxiety working moms face when traveling for work. Rocky shares practical mindset tools and rituals to reframe emotions, strengthen connections with children, and embrace the duality of loving both career and motherhood.Key TopicsReframing guilt and anxiety as signs of love and responsibilityCreating rituals to strengthen emotional connection with childrenBalancing career ambitions with motherhoodPractical mindset shifts for working moms during travelThe importance of inner peace and redefining motherhoodChapters00:00 Introduction: The challenge of travel guilt for working moms01:25 The emotional impact of leaving for a work trip02:26 Common feelings: anxiety, guilt, self-doubt, and overwhelm03:54 Reframing guilt and anxiety as signs of love and care05:15 Societal judgments and internal messaging06:42 Using a mindset shift: from critic to messenger07:07 Invitation for a free coaching call08:02 Personal story: Rocky’s experience with work travel09:26 The realization: loving work and motherhood are compatible10:53 Framework for managing travel guilt: Reframe the story and ritualize connection12:23 Practical rituals to strengthen emotional bonds13:24 The importance of inner peace and redefining motherhood14:20 Invitation to connect and prioritize well-being15:09 Closing thoughts: living with confidence and joy

Tia interviews Stacy Nadeau, a real women model for DOVE, keynote speaker, and coach who empowers women to feel good about themselves. They talk about how they both went from being hyper-critical to being kind and supportive of themselves.

Proven steps that you can take as a working mom to understand why you are in survival mode, create a clear vision of where you want to be in the future, and plan simple steps to start moving toward the changes that you want.

In this episode, Stacy Nadeau discusses the inner critic, its impact on women, and practical strategies to foster self-compassion, self-awareness, and authentic confidence. Stacy shares her personal journey, tools like anchor thoughts, and the importance of human connection and experimentation for well-being.TakeawaysThe inner critic is a natural part of the ego and can be befriended rather than eliminated.Slowing down and practicing awareness helps in managing the inner critic.Anchor thoughts rooted in past successes can quickly restore confidence.Self-compassion is essential for sustainable transformation and healing.Connecting with others and experimenting with new behaviors enhances happiness.Chapters00:00 Introduction to Stacy Nadeau and the Inner Critic01:28 Why the Inner Critic is a Borderline Obsession02:20 Growing Up with an Inner Critic and Society's Influence03:15 The Impact of the Inner Critic on Authenticity and Confidence04:12 Inner Critic in Motherhood and Daily Life05:11 Identifying When and Where the Inner Critic Shows Up07:30 Managing a Constant Inner Critic: Practical Advice08:49 Slowing Down to Understand the Inner Critic10:15 Fact-Checking and Questioning the Inner Critic12:08 Addressing Guilt and Self-Criticism in Motherhood14:36 Using Anchor Thoughts to Recenter Yourself16:14 The Role of Self-Compassion in Transformation18:12 Talking to Yourself with Kindness and Common Humanity19:34 Practicing Self-Compassion in Daily Life21:58 Using Anchor Thoughts to Overcome the Spin28:04 Join the 5-Day Experiment Challenge28:32 Connect with Stacy Nadeau and Final Thoughts

This episode offers inspiring guidance for working moms in survival mode, emphasizing the power of connecting with your future self, understanding your current state, and taking actionable steps towards a bold vision. Led by Tia Graham, a happiness expert, it provides practical tools to transform stress into strength and create a fulfilling life.Chapters00:00 Introduction to the episode and the importance of connecting with your future self01:28 The reality of survival mode and its impact on working moms02:17 Neuroplasticity and neurogenesis: the science of change03:13 Speaking your truth to create clarity and belief04:00 The power of a clear vision and taking action05:28 Offering a free discovery call to support working moms05:55 How survival mode narrows your perspective06:53 Fight, flight, freeze responses and their effects08:19 Empowerment as a pillar of resilience09:19 Story of the author's mother and her journey out of survival mode12:16 Using emotions as guidance for change13:18 Visualizing your future as a tree of life14:17 Success in challenges and creating an incredible life15:15 Next steps: connecting on social media and encouragement

Megan shares her journey from a tech career to becoming a time management and productivity expert for women. She discusses the pitfalls of daily task lists, the impact of decision fatigue, and the importance of weekly planning and prioritizing personal time. Megan also emphasizes the need for planning for uncertainty, buffer time, and prioritizing personal wellbeing. She provides insights into family planning and coordination and shares where to find more information about her planning framework.TakeawaysWeekly planning is essential for managing time effectivelyPrioritizing personal time and wellbeing is crucial for happiness and productivityChapters00:00 The Perpetual State of Decision Fatigue06:10 The Problem with Daily Task Lists18:10 Weekly Planning and Uncertainty23:19 Prioritizing Personal Time and Wellbeing

The Feel Good Club podcast focuses on helping ambitious working moms elevate their well-being, increase success, and create a positive, aligned life. The host, Tia Graham, discusses the impact of social comparison on working moms and provides strategies for overcoming comparison and guilt.TakeawaysSocial comparison affects emotions, self-esteem, and behaviorGrounding in daily improvement and aligning with core values can reduce comparison and guiltChapters00:00 Introduction to the Feel Good Club Podcast05:21 Strategies for Overcoming Comparison and Guilt

In this conversation, Gia Lacqua discusses the concept of strategic intuition, particularly for ambitious working moms. She explores the challenges these women face in trusting themselves and making decisions, often due to societal pressures and ingrained coping mechanisms. Gia emphasizes the importance of tuning into one's body and inner voice, defining strategic intuition as a holistic approach that involves the head, heart, and gut. The discussion also touches on the significance of identity and values in decision-making, practical steps to strengthen intuition, and the necessity of creating space for stillness and reflection in a busy life.Takeaways69% of women feel it's never enough, impacting self-trust.Success can reinforce second-guessing in decision-making.Strategic intuition involves the whole body intelligence system.80% of information travels from the body to the brain.Creating stillness can be uncomfortable but necessary.Tuning into the body helps in recognizing true feelings.Women often face societal pressures that affect their decisions.Understanding one's values is crucial for alignment.White space in the calendar is essential for presence.Identity drives decisions; knowing who you are is key.Chapters00:00 Introduction to Strategic Intuition02:49 Understanding the Challenges of Ambitious Working Moms05:49 Defining Strategic Intuition09:07 The Importance of Stillness and Reflection12:05 Connecting with Your Body and Inner Voice15:03 Navigating Societal Expectations and Information Overload17:59 Identity and Values in Decision Making21:08 Practical Steps to Strengthen Strategic Intuition23:54 Conclusion and Resources for Further Learning

In this conversation, Tia Graham discusses the challenges faced by high-achieving working moms, including the emotional and mental load of balancing career and family. She emphasizes the importance of self-compassion, especially on tough days, and provides a framework for managing these challenges. Tia also addresses the pitfalls of perfectionism and encourages moms to recognize their worth beyond societal expectations. She concludes by inviting listeners to participate in an upcoming challenge aimed at helping working moms find calm amidst the chaos.TakeawaysYou can consistently believe and know that you are a great working mom, even on the really hard, bad days.The emotional, mental, and physical load of career and family can feel overwhelming.Many moms blame themselves for their children's challenges, but it's important to recognize external factors.Parenting does not provide the same external validation as professional achievements.Isolation can be a significant issue for working moms, impacting their mental health.It's crucial to acknowledge that even on bad days, you are still a good mom.Adjusting your beliefs can lead to a more positive outlook on tough days.Perfectionism can trap moms in a cycle of self-doubt and guilt.Recognizing your achievements, no matter how small, is vital for self-worth.Participating in supportive challenges can provide valuable tools for managing stress.Chapters00:00 The Struggles of High Achieving Working Moms04:23 Navigating Bad Days and Self-Compassion08:27 Framework for Managing Tough Days10:47 Breaking Free from Perfectionism12:15 Upcoming Challenge for Working Moms

In this conversation, Kelly discusses the concept of the mental load that mothers carry, particularly in balancing work and family responsibilities. She emphasizes the importance of recognizing this invisible burden and the emotional toll it takes on mothers. The discussion also covers the benefits of outsourcing tasks, shifting mindsets around motherhood, and creating systems for better home management. Kelly shares practical advice on setting boundaries and prioritizing self-care to enhance overall well-being as a working mom.TakeawaysThe mental load includes all responsibilities mothers manage daily.Moms often carry the majority of the mental load in families.Despite more women working, the mental load at home remains high.Moms frequently feel overwhelmed, anxious, and unsupported.Outsourcing tasks can help reclaim family time and reduce stress.Creating systems for home management can streamline responsibilities.Setting boundaries is crucial for maintaining work-life balance.Self-care is essential for mental health and well-being.Shifting mindsets about motherhood can alleviate pressure on moms.Building a support system is vital for thriving as a working mom.Chapters00:00 Understanding the Mental Load03:00 The Impact of Mental Load on Moms05:59 Outsourcing and Delegating Responsibilities09:03 Shifting Mindsets Around Motherhood12:12 Creating Systems for Home Management17:51 Setting Boundaries as a Working Mom

In this episode of the Feel Good Club podcast, Tia Graham discusses the challenges and opportunities of working motherhood. She emphasizes the importance of reimagining one's path, seeking support, and recognizing the alternatives available to ambitious working moms. Through personal stories and practical advice, Tia encourages listeners to confront their feelings of being stuck and to prioritize their happiness and wellbeing.Takeaways1. If you feel stuck, start with one question: what do you want your life to look like 12 months from now?Guilt and anxiety are signals, not flaws, use them to guide what needs to change.There’s never just one path, explore alternatives and ask for support so growth becomes possible.Chapters00:00 Welcome to the Feel Good Club01:57 Reimagining Working Motherhood04:44 Facing Life's Challenges08:36 Finding Alternatives and Support10:33 Overcoming Internal Standards and Expectations

In this episode of the Feel Good Club podcast, Tia Graham and Paige Connell discuss the invisible load and mental load that working mothers experience. They explore the emotions tied to motherhood, such as resentment and guilt, and provide actionable steps for identifying and articulating these feelings. The conversation emphasizes the importance of communication with partners to create equitable sharing of responsibilities and the need for self-care and time equity. Paige shares valuable resources and insights for mothers navigating these challenges, encouraging them to prioritize their well-being and recognize that they are not alone in their struggles.TakeawaysThe invisible load of motherhood encompasses more than just tasks.Many women experience feelings of resentment and guilt in motherhood.Identifying and articulating the mental load is crucial for change.Effective communication with partners can lead to equitable sharing of responsibilities.It may take time to shift the mental load dynamics in a relationship.Self-care and time equity are essential for both partners.Resources like books and apps can help in managing the mental load.It's important to recognize that feelings of inadequacy are often societal constructs.Moms should prioritize their well-being and practice self-compassion.Support systems and therapy can be invaluable for navigating challenges.Chapters00:00 Understanding the Invisible Load of Motherhood06:36 Identifying and Articulating the Mental Load11:05 Communicating with Partners: Building a Team17:02 The Journey to Equitable Sharing of Responsibilities20:27 Prioritizing Self-Care and Time Equity25:01 Resources for Navigating the Mental Load26:18 Addressing Unequal Partnerships27:34 Empowering Moms: Moving Beyond Guilt and Shame

In this conversation, Tia Graham discusses the science of happiness and positive psychology, emphasizing that individuals have the power to enhance their well-being through understanding and applying specific principles. She shares her personal journey from feeling stuck in her career to discovering the science of happiness, and provides practical steps for working moms to improve their happiness through self-care, human connection, and learning.TakeawaysYou can increase your happiness by understanding the science of happiness.Many messages about happiness are misleading and not true.Our brains are wired to focus on negativity, making happiness a challenge.The hedonic treadmill explains why temporary happiness from new things fades.Working parents often face unique challenges that impact their happiness.Genetics play a significant role in our happiness levels.Our environment and choices also significantly affect our happiness.Happiness is about having more positive emotions than negative ones.Prioritizing self-care is essential for happiness.Learning something new can boost your happiness. Chapters00:00 Understanding Happiness and Positive Psychology06:20 The Journey to Discovering Happiness12:39 The Science of Happiness and Personal Agency14:07 Practical Steps to Enhance Happiness

Tia interviews NYT best-selling author of Wealthy and Well-Known, AJ Vaden. AJ is the CEO and Co-Founder of Brand Builders Group and has successfully grown multiple 8-figure businesses. She shares her proven mindset, frameworks, and strategies to grow your career based on who you are supposed to serve. AJ shares her personal stories about being a working mom and the pivots she made.

Tia shares her proven process to be less hard on yourself as a working mom. She shares a personal story and a research-based strategy to increase self-kindness, use mindfulness to notice your inner critic, and remember that we are all the same and going through the same ups and downs.

This episode features an interview with Ashley Chang, focusing on helping ambitious working moms elevate their well-being, increase success, and create a positive, aligned life. The discussion covers topics such as reclaiming time for what matters most, balancing work and family, and setting up systems to manage family life efficiently. Ashley shares insights from her experience and research, offering practical tools and strategies for managing the mental load of parenting and work.TakeawaysThe importance of reclaiming time for what matters most to ambitious working moms.Setting up systems to manage family life efficiently can help create more time for quality family interactions.The Fair Play system is a useful tool for dividing household responsibilities equitably.Journaling and self-reflection can be powerful tools for managing the challenges of being a working parent.Sundays, an executive assistant service, helps families by handling life admin tasks, allowing parents to focus on more meaningful activities.The science of self-compassion is crucial for maintaining well-being as a working parent.Flexibility in work schedules is essential for many parents seeking to balance career and family life.The episode emphasizes the need to redefine personal definitions of being a "good parent" and letting go of societal expectations.The value of creating a family knowledge base to streamline daily operations and reduce mental load.Encouragement to prioritize personal happiness and well-being to better support family and work life.

Tia Graham addresses the common issue of mom guilt among working mothers. She shares personal experiences and offers practical strategies to help moms navigate their feelings of guilt, emphasizing the importance of self-awareness and planning. Tia reassures listeners that they are not alone in their struggles and provides a toolkit to support their emotional wellbeing.TakeawaysFeeling guilty means you care a lot as a mom.Mom guilt is a common experience for working mothers.Self-awareness can help change how you feel.Writing down your feelings can provide clarity.One-on-one time with kids can reduce guilt.Planning important dates helps prioritize family time.Working moms can positively impact their children.Emotions are information, not negative.You are not harming your kids by working.You are not alone in your journey as a working mom.

SummaryIn this episode of the Feel Good Club podcast, Tia Graham and Cassie Holmes discuss the importance of intentional time management for working moms. They explore the concept of time poverty, its negative effects on well-being, and the significance of identifying personal values and purpose. The conversation emphasizes the need to protect time for meaningful activities, the role of self-care in enhancing happiness, and the importance of letting go of perfectionism. Cassie shares personal insights on balancing life as a high-achieving mom and the necessity of saying no to non-essential tasks.TakeawaysBeing intentional with time is crucial for working moms.Time poverty affects health, happiness, and relationships.Identifying personal values helps in making better time decisions.Protecting time for important relationships is essential.Self-care activities enhance overall well-being and happiness.Long-term perspective on time leads to greater satisfaction.Mindfulness in activities increases presence and enjoyment.Saying no to non-essential tasks is necessary for balance.Engaging in hobbies can improve mood and productivity.It's important to prioritize happiness and self-care.