Growth and Goals Podcast

I love quarter four, the last 90 days of the year is the perfect time to focus on yourself, lock in on your goals, and start showing up as the person you want to be. I created my own sort of 'winter arc' challenge and wanted to share it with you so we can do it together. Winter Arc Challenge: Wake up earlier- even if it's just 15 minutes earlier and incorporate something just for you into your morning routine  Journal daily- this could be morning pages, guided journaling, a devotional, gratitude journal, bullet journal, affirmations, etc.  Read- if you're anything like me your screen time out of controll so put down the phone and pick up a book, especially 1-2 hours before bed Choose 3 habits and track them- tracking helps to gamify the process, motivate you to keep going, and help you see results Choose 3 different 30 day challenges- for each month of the last 90 days of the year choose a different challenge to do. For example: sober October, no spend November, declutter December Let's make the last quarter the best one yet! FREE Goal Setting Guide Daily Planning Notepad

Do you ever get the "Sunday scaries" at the end of your vacation thinking about going back to the real world? Or find yourself wanting to run away from it all and just never go back once you go on a vacation? I used to feel the exact same way, I longed for vacation and then dreaded returning to my day to day life. That is, until I started curating a life I didn't need a vacation from. In today's episode I am sharing with you a three phase plan to develop a plan to create "vacation moments" in your everyday life. You deserve to have a sense of adventure, freedom, relaxation, and presence whenever you need it. This isn't me telling you to quit your job, sell all of your possessions, and move to a tropical island; you can create that sense of escape in small little moments.  FREE Goal Setting Guide Daily Plainning Notepad

I love to travel but all of the prep, planning, packing, and unpacking can be overwhelming and stressful. In today's episode I'm sharing my tips to make travel easier and getting back into the swing of things when you get home seamless. You shouldn't need a vacation from your vacation, by implementing the tips I share in today's episode I've made traveling more convenient for myself and getting back on track easy. I find this especially valuable for long distance/long term travel but you can implement these for tips for trips as short as a weekend getaway. FREE Goal Setting Guide Daily Planning Notepad

I am sure you have heard the adage 'you cannot pour from an empty cup' and it is so very true, but do you know what fills your cup? I know when my cup runs dry I can often find myself disassociating or avoiding by doom scrolling or binge watching. While they might distract me for a hile I wouldn't say they revive me. In today's episode I wanted to share with you some of the things that actually fill my cup. Things that breathe life back into me, make me grateful or help me romatacize my life, things that bring me joy and fulfillment, things that excite me, motivate me, and inspire me. My hope is that this will encourage you to make your own list of things that fill your cup. Knowing what fills your cup, and doing those things, is so important for avoiding burnout, strengthening your reselience, improving overall well-being, fostering genuine connection and promoting healthy relationships. So, I want to encourage you to do something today for you and fill your own cup. FREE Goal Setting Guide Daily Planning Notepad

Happy September 1st! I don't know what it is about this time of year that makes it feel like a new year, a fresh start. I find that this time of year everyone starts to get re-motivated to achieve their goals, I know I always strive to finish off the year strong and something about the fall and winter season makes me feel like it's the perfect time to focus on me and my goals. In today's episode I wanted to share with you some tips that you can use when coming up with your 'Great Lock In' plan. If you are ready to get re-focused, re-invigorated, and re-aligned then I highly encourage you to develop a challenge for yourself for the last 4 months of the year. I hope this episode give you some guidance and I can't wait to see what you do between now and January 1, see you on the other side! FREE Goal Setting Guide Daily Planning Notepad

I was in therapy the other day talking about how I was anxious about a project at work and meeting the deadline and I said "I'm just an axious person." Right then my therapist said full-stop! Feeling anxious in a strssful situation is a completely justified response, it's evolutionary, it doesn't make you an axious person, it makes you human. This was mind blowing to me and we began discussing ways I can move away from identifying with my emotions and more into an objective observer role of my feelings. This is important because we don't want to tie our identify to fleeting states or skew the lense through which we see the world. In today's episode I share some tips on how you can seperate who you are from the emotions you are feeling in order to become more resilient, less reactive, and sure of yourself. FREE Goal Setting Guide Daily Planning Notepad

When you work a 9-5 it can sometimes feel like your entire life is consumed by work. I have always preached that having work-life balance is super important, and it is. However, like it or not, we spend 1/3 of our lives at work so today's episode is all about how you can romanticize your work days and get more our of your desk job. I love my job, but it still feels like work a lot of the time, so the tips I share in today's episode are just some small things I do to get more enjoyment out of my work hours. I hope that they can help you not only survive your 9-5 but actually thrive. FREE Goal Setting Guide Daily Planning Notepad

There are always going to be things that throw you out of whack and get you out of your routine but if you have a protocol in place for when that happens it makes it easier to get back on track. In today's episode I share with you three different ways you can get back in the swing of things when you get thrown off. Do the next right thing- identify what you're feeling out of sorts and one thing you need to do to feel like you have your ish together again, the important thing though is to set the bar low and make it easy to start Revert back to one core habit- rather than trying to dive back into your full routine when you've gotten off track identify one core habit that you can do like waking up on time, sticking to a bed time, or making your bed Create a bare minimum routine- I love an extensive routine but sometimes things come up and you don't have the time or energy to dedicate to your full routine, instead create a bare minimum routine so at the very least you maintain the habit even if you don't get to everything you'd like to FREE Goal Setting Guide Daily Planning Notepad

Adulting is hard, especially as a relatively new adult, I often find myself caught between juviniele tendencies and being a reponsible adult. I was talking to my therapist about this struggle recently and she suggested gentle parenting myself. Just like kids there are times we don't want to clean our room, pick up after ourselfves, or do our work but as grown ups there are some things that just must be done. When you find yourself trying to get out of things, let yourself off the hook because you just don't want to, or find yourself procrastinating try parenting yourself. In today's episode I go over some parenting strategies you can use on yourself to give yourself a little nudge, and tough love when necessary, to show up and get things done. FREE Goal Setting Guide Daily Planning Notepad

Authenticity is a word that gets thrown around a lot today and I think it's because we recognize that it's rare in today's day and age. With social media being a curated highlight reel, societal pressures, people pleasing habits, fear of rejection or not fitting in, it's easy to lose touch with our authentic selves. In today's episode I talk about daily, small habits you can implement to come home to yourself on a daily basis. Because being authentic isn't a one time journey to find yourself, you were never lost, you just got drowned out by all the noise. By implementing these daily practices you will learn to listen to that still small voice that is uniquely your, get in touch with your intuition, and learn to listen to your body when it's subconciously trying to tell you something. FREE Goal Setting Guide Daily Planning Notepad

Having a passion project can contribute a lot to your over all well being and quality of life. Being passionate about something fuels motivation, fosters resilience, leads to success in life, drives innovation, and can help you find joy in challeges. In today's episode I discuss four different avenues you can explore to figure out what your passion is so grab a pen and paper and let's get into it! Follow your energy- what's something that you get fired up about, lose track of time while doing, and get 'in the zone' when you're doing it Follow your curiosity- take a look at the kinds of questions you're asking, the things your googling, the content you're consuming; if there's a common thread there that could be your passion Follow your heart- if there's something that weighs heavily on your heart or mind then it might be a calling to do something about it Follow your fulfilment- what does your authentic self want to wake up every day and spend your time doing Take some time to ask yourself the questions presented in today's episode and see what comes up for you and then explore that and most importantly enjoy it! FREE Goal Setting Guide Daily Planning Notepad

I think a lot of us have some mixed feelings around AI and believe me there are some down sides to it like people losing their jobs, it contributing to shorter attention spans, or a lack of creativity due to an over reliance on AI. However, with that being said, it can also be a powerful tool that you can use to your own advantage. In today's episode I am shoring ways that I utilize AI to make my life easier by getting organized, automating certain tasks, or quickly researching topics. I hope this episode helps you to find ways you can use AI to help you in the pursuit of your goals too. FREE Goal Setting Guide Daily Planning Notepad

I recently turned 28 and have decided that I want to devote the next 2 years to glowing up so that I can start my 30s off as the best version of me. Now with that being said, the timeline is not what's important here, regardless of your age I hope todays episode can help you develop your long term glow up plan for no other reason than you deserve it. My 2-Year Glow Up Plan Phase 1: Foundation Getting crystal clear on my vision, doing a mental and physical health reset and getting to the root of any underlying issues, and decluttering my laife to audit out anything that doesn't align. Phase 2: Expansion Elevating my routines, style, finances, and community in order to live with intention, curate a life that looks like my vision board, and romanticize my life. Phase 3: Reinvention Focus on my purpose and passion, get in touch with and learn to trust my intuition and decision making, set boundaries and enforce them, and become the most confident version of me. Phase 4: CELEBRATE! My twenties were not exactly what I thought they'd be, they were amazing but for the most part I felt lost. Looking around trying to figure out who I was and where my life should go, but now I am taking charge and deciding to make my life into what I want it to be.  FREE Goal Setting Guide Daily Planning Notepad

Today is my 28th birthday! There have been so many times in my early/mid twenties where I have struggled with feeling like I am behind in life, that I should have things figured out, I missed my chance to do something, or that it's too late for me to pivot. But the older I get the more I realize that there is no age restriction on starting a new chapter. If you also find yourself feeling like you're behind, you missed your chance, or it's too late that feeling is an indication that there is something that you are wanting to do or a change you feel you need to make. Maybe it's quitting your job, falling in love, starting over in a new place, launching a business; whatever it is you feel you've missed the boat on, the time is now. It's important to realize that you can begin whenever you want, but the key is to begin. Don't take the notion that you can start whenever you want as an excuse to kick the can down the road or procrastinate on life. Instead know that it's the permission you need to start today, the reassurance that if you fail you can always try again, and the wonder that keeps you young because you never stop growing, changing, and evolving. FREE Goal Setting Guide Daily Planning Notepad

For a lot of us our insecurities, self-limiting beliefs, or personal criticisims are the inspiration for the goals we set. While I think it's great that have the ability to see something about ourselves we wish was different and change it to become an even better version of us, the intention behind the change is so much more important that you think. I am a firm believer that if you cannot hate yourself into becoming your best self. If you bully yourself into changing and punish yourself constantly you will end up burnt out and so beat down that you will actually regress to unhealthy coping mechanisms, toxic habits, and self deprocating behaviors. However, if you can learn to change your intentions behind your goals, cultivate a growth mindset, and focus on positive reinforcement you will not only nurture youself into being the absolute best verion of you but you will have created a new lifestyle rather than just temporary change. In today's episode I walk you through the mindset shifts you need to make in order to self goals from a place of self-compassion so that you can create sustainable habits, foster self-confidence, improve your relationship with yourself, and design a lifestyle of self-love. FREE Goal Setting Guide Daily Planning Notepad

We're officially half way through 2025, this year has gone by fast and if you find you're not where you though you would be, I've got good news for you, there's still six months left to achieve everything you wanted to this year. In today's episode I walk you through my process of doing a mid year checkin by giving you 10 questions to ask yourself to assess your progress, realign, and move forward. Grab a pen and paper for this one and let's dive in! FREE Goal Setting Guide Daily Planning Notepad    

It's HOT GIRL SUMMER!! If you want to have a hot girl summer, then this episode is for you! Now, if you're thinking you can't have a hot girl summer becaus you don't look like the girls on instagram, then today's episode is especially for you! Hot girl summer isn't about an internet trend, having a certain type of body, or looking a particular way. How girl summer is about empowerment, self-care, feeling confident, and most importantly having FUN! In today's episode I discuss the 5 pillars of having a hot girl summer: Confident energy- there is nothing more attractive than confidence and it exudes from the inside out. Work on your mindset with positive self talk like affirmations, practice letting go of comparison and envy, and put effort into yourself for yourself. Glow from the inside out- take care of yourself so you feel good. Make sure you're staying hydrated, eating enough, getting plenty of sleep, taking care of your skin, etc. Have fun without guilt- look at your calendar and plan at minimum one play day a month and then brainstorm a list of fun activities you can do this summer so you always have something to look forward to and then enjoy it all unapologetically Surround yourself with hot girls- set boundaries with people that are mean girls, toxic, or draining and curate a circle of hype women that uplift you and make you want to be the best version of you Goal setting, softly- summer doesn't mean no goals but it's a great time to pursue goals without pressure. Find some soft goals you can work on like a new hobby, passion project, creative pursuit, or anything that lights you up and is fun for you Also, I want to encourage you to make a list of your hot girl summer essentials. For me that is a killer playlist I can scream sing in the car with all the windows down, a beachy romance book, and refreshing recipes like a fat sandwich or pasta salad. Happy hot girl summer! FREE Goal Setting Guide Daily Planning Notepad

I am very much a Type B person, but sometimes I find myself wishing I was more Type A and desire more, structure, determination and organization. While Type B people have their own strengths they can also struggle with things like time management, goal setting, and prioritization. In today's episode I share small shift you can make if you're a type B person that want's to adopt some Type A tendencies. It can often feel like being Type A is glorified but I want to make sure my fellow Type B people know that one type isn't better than the other; they're just different. I find it helpful to tap into that Type A energy when I need to and be Type B when it helps. Personal growth isn't about changing who you are it's about evolving into the best version of you. FREE Goal Setting Guide Daily Planning Notepad

I don't know aboout you but when life is good, I'm feeling happy, and not stressed it's easy for me to stick to the goals and habits I set out to achieve. But it's like as soon as life throws me a curve ball, I become anxious, or overwhelmed I immediately fall back into old habits of not doing anything; eventhough I know those habits and routines make me feel my best. If that sounds like you, then today's episode is for you. I walk you through how to come up with a game plan that's aligned with your goals, determine if your emotions are a sign to rest or redirect, or if they're an excuse.  It's important to not let temporary emtions make decision that could effect your long term goals. By sticking to a plan rather than letting emotions drive you, you'll begin to build determination, momentum, and self-confidence because you teach yourself that you can trust that when you say you're going to do something, you do it. FREE Goal Setting Guide Daily Planning Notepad

There's a tik tok trend going around where people are asking for unhinged tips for various things and I saw one about money saving tips and there were a lot of great suggestions in the comments. In today's episode I wanted to share the best ones that I have started implementing in my own life. The original video is from Allison Talk Money on Tik Tok, i highly recommend scrolling through the comment section if you have a chance. In today's day and age I know a lot of people are doing what they can to save money, it is my hope that today's tips help you do just that. FREE Goal Setting Guide Daily Planning Notepad