Women's Success Coach Podcast

Episode Overview:Did you know that one of the biggest drivers of behavior, if not THE biggest driver of behavior is feelings? We want to move away from negative feelings because they are uncomfortable (aka harmful), and we want to move towards positive feelings because they make us feel good, however, the reality is that uncomfortable feelings are part of life, so learning to manage them instead of avoid them is very empowering.What I Cover:What feelings actually are.Why you should lean into feelings, instead of avoid them.Review of a process that allows you to be curious about your feelings and feel more in control of them.Specific examples outlining how to go through this process.Let's Take Some Action:The next time you notice yourself trying to avoid experiencing a negative feeling or emotion, ask yourself the following question:What am I experiencing in my body right now?Where exactly are these vibrations in my body?What words can I use to describe what I am experiencing if I were to describe it to someone else?What one word can I use to describe the feeling?Once you are clear about this, ask  yourself, “What am I thinking that is causing me to have this feeling?Finally, ask yourself, “How else can I think about this that would result in me experiencing better feelings?”Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode of The Women’s Success Coach Podcast, I am talking about morning routines. Morning routines are individualized, they can change over time based on what season of life you are in, and that the main goal of a morning routine is dedicating some amount of time each morning, for yourself, to do something that helps set your day up for success. What I Cover:I explain what a morning routine is and why it is helpful to have one.I share about my experience with a morning routine.I provide a menu of 15 items that you can add to your morning routine.Let's Take Some Action:Use the menu of items I review in this episode and start with 1 or 2. Once you have a consistent routine, you can add in another one or two items.#1: Wake up earlier. #2: Drink water first thing in the morning.#3: Practice mindfulness or meditation. #4: Practice Gratitude.#5: Exercise and/or stretch.#6: Journal. #7: Plan and prioritize.#8: Connect with others. #9: Read. #10: Set an intention or have a mantra/affirmation you recite.#11: Take time to fuel your body in a nutritious way.#12: Practice visualization.#13: Listen to music.#14: Take time with your grooming routine.#15: Engage in a creative activity.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:During the holiday season there can be stress present related to finances, extra things that need to get done, hosting, traveling, or even just figuring out what you are going to do for the holidays. In addition, for many people, the holidays don’t come with excitement at all. In fact, for many they come with sadness, loneliness, tension, and/or disappointment. In this episode I dive into a topic that I think is relevant to so many this time of year, whether you enjoy the holidays or not, and that is managing challenging holiday emotions.What I Cover:Provide ideas and strategies for dialing back holiday stress that comes from perfectionism, trying to do it all, and trying to please everyone at your own expense.Provide strategies for maintaining self-care including sleep, (mostly) healthy eating, and movement even when things are busy or there are changes to schedules.Provide suggestions for dialing in, or establishing boundaries related to finances, people, and overcommitting.Explore how to set an intention for how you want to feel during the holiday season so that you can take actions that support that feeling.Let's Take Some Action:What are the 1, 2, or more steps you can take to reduce your stress and/or to improve your overall emotional state. Do you need to scale back a little? Do you need to dial back your cooking or baking? Do a little less decorating? Or maybe you need to scale back the amount of spending you are doing this holiday season.Do you need to dial up your self-care? What can you do to make sure you are getting 7 to 8 hours of sleep most nights? What can you do to be intentional and  stay on track with your eating, and still enjoy the special indulgences that come with this time of year? What can you do to stay active, even when the days feel shorter, darker, colder, and life in general feels busy? Do you need to dial in, or establish healthy boundaries. Do you need to say no to participating in certain events? Do you need to say no to someone asking for help if you don’t feel you have the capacity to do so?  Do you need to say no to certain conversations?  Do you need to establish any exit strategies?Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode I am talking about a subject near and dear to my heart and that subject in journaling. In this episode I talk about the benefits of journaling, how to get started with journaling, what to write about when journaling, how to overcome journaling blocks, and how to make it part of your regular routine on an ongoing basis. I also created a free handout of 25 Journal Prompts to get you started and to help support your journaling practice. You can find it HERE.What I Cover:Why journaling is powerful and the difference between journaling with a pen and paper and typing.I help you consider what you want to achieve with your journaling practice, how much time you have to commit, and where you can journal.I also share 6 common things that can come up when engaging in a journaling practice and what you can do to manage them. They include:Experiencing strong emotions.Increased rumination.Trying to censor your thoughts.Fear that someone else will read your journal.Feeling like you have nothing to write about some days.Experiencing breakthroughs and some discomfort associated with them.Let's Take Some Action:1. Decide what you want to get out of your journaling practice. This can evolve and change over time but it is helpful to start with a vision for how you want to use your journaling. If you want to use prompts to help you with your journaling, grab my 25 Journal Prompts Guide to help get you started. You can grab it at www.KarenVincentSolutions.com/journaling. 2. Decide how much time you can commit to journaling each day or week. Pick a time that feels absolutely doable for you right now and know that you can always make adjustments as you need to in the future.3. Decide on where you want to do your journaling. If possible, have a particular space that you use when you are journaling to make it more of a habit or ritual and be sure it is somewhere private where you can focus on yourself uninterrupted.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:Headline anxiety is real and many people in the world are experiencing increased challenging emotions as a result of all that is happening. In this episode I talk about what happens in your body with Headline Anxiety and provide you with many concrete strategies you can start to implement immediately to help you feel better. What I Cover:I walk you through a brief breathing activity that will help you manage your nervous system and your stress and anxiety.I also give you 11 tips for setting boundaries and managing what you are consuming and when. These include:Turning off notifications.Scheduling set times where you will watch or read the news. Having “no phone zones”. Having “no phone times”. Muting, pausing, or unfollowing social media channels or individuals who seem to be triggering challenging emotions for you.Balancing out what you are consuming online. Seeking support from others and giving support to others, with boundaries.Practicing self-care. Controlling your thinking. Focusing what you can control. Keeping routines and life in general in order.Let's Take Some Action:Do you need to turn off notifications?Do you need to limit when you check the news or social media by setting a timer, making apps harder to access, having no phone zones, or by limiting the overall time you allow yourself to check news and social media each day?Do you need to mute or unfollow certain accounts or individuals?Do you need to intentionally make sure you are consuming positive information?Do you need to set boundaries with others about how much you will talk about things happening in the world, or do you need to refrain from talking about certain topics completely?Do you need to seek out more positive support?Do you need to practice better self-care and do the things that nurture you?Do you need to dump our thoughts out of your head through journaling?Do you need to spend more time focusing on the things you can control, versus the things that are outside of your control?Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:This episode is about brain fog which is also sometimes referred to as cognitive fog or mental fog. If you have ever experienced brain fog, you may have experienced difficulty concentrating, had trouble thinking clearly, or had challenges in remembering things or making decisions. In this episode, I discuss what brain fog is, potential causes, and steps you can take to alleviate or eliminate it so that you wake up each day feeling refreshed and with mental clarity that allows you to make decisions, get things done, and feel like you are on top of everything.What I Cover:What is brain fog.Symptoms of brain fog.Potential causes of brain fog.5 solutions to brain fog.Let's Take Some Action:Solution #1: Sleep. Getting 7-9 hours of sleep per night will not only help you with brain fog, it will support your health in many ways so start here if at all possible.Solution #2: Manage your stress. I walk you through several ways of managing your stress including  using breathing, mindfulness and meditation, yoga, stretching, and physical movement.Solution #3: Cognitive exercise. Be intentional each day, or most days, about doing word puzzles, games, reading, or learning something new.Solution #4: Hydrate and eat a balanced diet. Start to make small changes that support your overall health.Solution #5: Make any other necessary lifestyle changes. Consider what other lifestyles changes you can make that will reduce the mental load you carry, reduce stress, or support you overall health.Write down the one thing you came up with and commit to taking action within the next 24 hours.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:I think that way too often, we look to others for validation instead of validating ourselves and building confidence from within. If you would like to feel more confident, know that there are some specific things that you can do that will gradually build up your confidence. These strategies do not need to take a lot of time each day, but what they will require is some level of consistency.What I Cover:Why you may be experiencing low self-confidence.Feelings associated with a lack of self-confidence.How thinking patterns impact feelings.5 concrete strategies to help you build your self-confidence so that you do not need to rely on others for validation or to build your self confidence.Let's Take Some Action:Start with one strategy to build your self-confidence, and then add on others as is needed. Towards the end of the episode I help you consider which strategy may be the best starting point for you.Strategy #1: Practice Self-Awareness. Start to pay attention to your thoughts and beliefs about yourself. Once you raise your self-awareness, you can start to challenge your negative beliefs about yourself. Strategy #2: Step Out of Your Comfort Zone. When you challenge yourself by doing something you have not done before, you push your boundaries and realize you are more capable than you think. Strategy #3: Visualize Success. Your brain does not know reality from what you perceive or visualize. If there is something you would like to do but you have been lacking the confidence to do it, take a few minutes or more each day and picture yourself doing it perfectly for a few weeks, and then try to do it in reality.Strategy #4: Practice Self-Compassion. Treat yourself with the same kindness and understanding with which you would treat a friend and remind yourself that everyone makes mistakes and experiences setbacks.Strategy #5: Surround Yourself with Positivity. If you lack confidence, it is not wise to spend time with others who buy into your lack of confidence, or who contribute to it. Instead, spend time with supportive and positive people who uplift you and encourage you. Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode of the Women's Success Coach Podcast, I break down why your brain holds you back and tries to keep you in your comfort zone, even if you say you want to be doing something different. If you have been following my podcast or you have been part of my community for a while, you have likely heard me say that your brain can be your biggest asset, or it can be your worst enemy. To keep it from becoming an enemy it is important to understand how it works and why. Whether you keep telling yourself you will start something “someday” but never do, or whether you keep starting or stopping something, I’ve got you in this episode. What I Cover:Why the emotional side of your brain wants to hold you back when the logical side of your brain wants you to do something that will make your life better.How your brain tries to keep you comfortable and conserve energy.Why old habits are hard to break and new habits are hard to implement.6 strategies you can use when the emotional side of your brain wants to hold you back, conserve energy, avoid negative emotions, and keep you comfortable.Let's Take Some Action:#1: Call out the discomfort. Get clear about what is uncomfortable, what you are afraid of, and the energy it will require. #2: See discomfort as growth. Discomfort means you are making changes and growing which is a good thing. Remind yourself of this so that you see discomfort as a motivator, rather than as something to hold you back.#3: Challenge your fearful thoughts. Ask yourself what is the actual worst thing that could happen and what the chances are that it will actually happen. Your thoughts create your feelings so what can you think that creates better feelings. #4 Get excited about what you are doing. Remind yourself why you want to make a change, what it will look like and feel like when you do, and why you are worth it. #5: Start small. Don’t give your brain an opportunity to freak out because it thinks you are doing too much at once. Start with something that feels 100% doable and build from there. #6: Get support and/or accountability. Get yourself someone to be your hype squad and/or to hold you accountable. If you are interested in learning more about how coaching can support you, go to www.karenvincentsolutions.com/coaching.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:I have had many clients ask me what having a gratitude practice means and wonder why it is helpful. In this episode I am going to break down what a gratitude practice isn’t, what a gratitude practice is, why it is important (spoiler alert…it can help you literally rewire your brain), and then I walk you through a step-by-step process for how to get started with your own gratitude practice. What I Cover:What a gratitude practice is not (toxic positivity, pretending things are good when they are not, pretending you are happy when you are sad, etc.)What a gratitude practice is.Negativity bias and how gratitude help to counter this.How gratitude can change the lens on your brain and help it filter in more positive things.Step-by-step process for starting a gratitude practice.Let's Take Some Action:Identify where you will write down what you are grateful for. I highly recommend using pen and paper but if you strongly prefer, you can create a document online or use the notes app on your phone.If possible, identify a time of the day and specific location where you can sit undistracted for a few minutes each day. Many people find that first thing in the morning right before bed works. If this is new to you, you could even set a reminder on your phone until it becomes ingrained as a habit. Sit down undistracted and ask yourself, “What is one thing from the last 24 hours that I am grateful for?” This is not about checking a box to say you did your gratitude practice. When you do this you will want to take a moment to pause and reflect and notice how you feel. This is what will start to change the wiring of your brain. You've got this!Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode of the Women’s Success Coach Podcast, I am talking to you about sleep. So many of my clients over the years have struggled with getting good sleep on a regular basis and what I have found over and over, is that everything is so much harder when a solid sleep foundation is not there. In this episode about sleep, I offer 10 strategies that will help you fall asleep faster, sleep more soundly, and help you sneak in just a little more time for sleep. After listening, you can decide to implement one, or implement them all depending on your lifestyle and how problematic you consider your sleep to be. So let’s dive right in.What I Cover:The negative impact of not getting enough sleep on the following areas:Cognitive impairmentMood and emotional well-beingPhysical healthRisk for accidentsWeightSkin healthTen strategies for improving sleep:Mindset: change your narrative of being a "bad sleeper".Make it a priority: give it the focus and energy it deserves until you create new habits around sleep.Go slow: make changes slowly and in a gradual way.Schedule your day: prioritize what needs to get done and schedule in when you will start to unwind and get ready for bed.Ask for help: you don't have to do it all. Ask for help, delegate, eliminate, and postpone things are you are able to.Decrease stress: exercise, meditate, take warm baths, etc. Also manage your thinking patterns that "dial up" stress.Set the right conditions: create habits that are conducive to sleep (cool, no screens, reduce alcohol and caffeine).Limit napping: slowly cut out naps so that you are tired when it is time to go to bed.Breathe: slow down your nervous system. Grab my guide with 5 breathing techniques for managing stress and anxiety at www.karenvincentsolutions.com/breathing.Use visualization: visualize being somewhere calm, peaceful, and relaxing. Pull in all of your senses and let your brain know this is what you want to be thinking about as you drift off to sleep.Let's Take Some Action:Go back through the ten strategies above and pick one. Start with a small change and once it sticks, you can increase it, or add in another change. Keep going until you get your sleep to where you want it to be. Feel free to reach out if wanting additional support or to let me know how it is going.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode I am talking people pleasing, which is a behavior pattern in which you constantly seek to please others, at the expense of your own needs and desires. In this episode I break down what this can look like, how it can negatively impact you and your relationships, and I provide you with some specific information to help you move from being a "people pleaser" to becoming a "recovering people pleaser".What I Cover:Review of common people pleasing behaviors / characteristics so you can identify which ones may apply to you.Information about why people pleasing is not positive for relationships and how it can be harmful to both you and the other person.6 action steps to help you move away from people pleasing behaviors.Let's Take Some Action:#1: Buy yourself time before saying yes. Instead of saying “yes” automatically, pause and say something like, “I would love to help but let me check on a few things first and I will get back to you by _____ (and give a reasonable time frame). #2: Say no without feeling like you need to give a big explanation. Try saying something like, “I am not able to help out with that, but I hope it all goes well”.#3: Try expressing your opinion about something you normally would not.#4: Share your emotions with someone instead of pretending you are fine. #5: Every day, write down 1 positive thing about yourself, or write down 1 positive thing you did. Start to build your inner self-confidence, rather than needing to rely on others to do this for you. #6: Take inventory of your relationships. Go to the end of the episode where I walk you through a process for doing this.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview: In this episode of the Women’s Success Coach Podcast, I am talking about Mindset, having a fixed mindset versus a growth mindset and why this matters. In this episode I break it all down, share with you why  learning to manage your mindset matters, and I then give you some specific tools that you can implement right away to help you start to manage your mindset and foster a growth mindset. What I Cover:What is a fixed mindset and how does it form.What is a growth mindset and why this mindset is preferred.A specific example of how mindset can change your life dramatically.6 strategies for moving from a fixed mindset to a growth mindset.Let’s Take Some Action:Go through the 6 strategies below to start to create, or enhance a growth mindset.#1: Increase your awareness. Start to notice where you have a fixed mindset.#2: Embrace the power of “yet”. Add the word “yet” onto the end of a sentence which reminds you that change is possible and just because you can’t do something or have something today, does not mean that it will never happen.#3: Challenge the limiting beliefs you hold about yourself, your abilities, or your intelligence. All thoughts are not true so be sure you are questioning them and not accepting them at face value, even if they are thoughts you have been holding onto for a long time.#4: Embrace challenges instead of fearing them and trying to avoid them. Lean into challenges, appreciate the process and your efforts, and know that this is where real growth occurs.#5: Learn from your failures. See failures as learning opportunities, rather than setbacks that stop you in your tracks.#6: Surround yourself with other people who embrace a growth mindset. This can make a big difference so take some time to seek out others with a growth mindset if you do not already have them in your life. You are welcome to come join my community where I will provide you with exclusive tips, strategies, and inspiration to help you live your very best life. You can do this by going to:  https://www.karenvincentsolutions.com/newsletter. I’d love to see you there. Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode of the Women's Success Coach Podcast I am talking about taking action, even when you really don’t want to. We all have things we should do or need to do,  yet we really, really don’t want to. Your reason for not wanting to do something could be because it is boring, frustrating, or mundane…or it could be because it feels hard, challenging, uncomfortable, or overwhelming. What happens when you postpone taking action is that you sit in those uncomfortable feelings for longer than is necessary. In most cases, they won’t magically go away and suddenly you will feel good about doing the task at hand. Instead, they are still there until you get the task done, so you are creating a situation where you have to experience them for a longer period of time. What I Cover: Why your brain wants you to avoid doing things that are uncomfortable or require too much energy.Three strategies to help you take the first step and get into action.A five step process that can help you get something done now, instead of putting it off and sitting in uncomfortable feelings longer than necessary.Let's Take Some Action:Identify 1 thing that you have to do today or over the course of the next week that you don’t really want to do because it feels unpleasant or uncomfortable. Identify the thoughts you have about it and the feelings those thoughts generate.Challenge the thoughts. Are they accurate? Is it as bad as you think it is or is your brain feeding you some drama about it. They may be accurate but it is always good to check in and make sure your brain is not blowing things out of proportion.Decide if you want to sit in those uncomfortable feelings for the whole day or week, or if you want to get the thing done so that you can move on from them. Decide on a time you will start to take action on the task.Choose a strategy, or strategies, that will help you get into action. As a reminder, you may want to break it down into smaller chunks, you may want to set a timer for 5 minutes and assess if you want to keep going once the timer goes off, or you may want to think about your future self and ask how they would feel about you getting the task started or even completely, instead of prolonging it.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview: In this Episode of the Women’s Success Coach Podcast, I am talking about what you give airtime to? Our brains are fascinating and we have the ability to rewire them on an ongoing basis based on what we think about the most and what thoughts carry the most emotion. This can be a really good thing, or it can be a really problematic thing. Your brain will follow what it thinks you want it to do and will show you more of what it thinks you think is important, and this is based on where you place your focus the most. This is so important to understand because when you understand it, you can manage it.What I Cover:How thoughts create feelings, feelings influence actions, and actions impact the results we get in our lives.Examples of how this works in both negative ways and positive ways.How what you consume influences how you feel and your life overall.What you say to yourself on a regular basis.How you set up your day.What you consume.Who you keep company with and listen to.Let's Take Some Action:For the next week I want you to take a piece of paper or set up a note in your phone and write the following headings:#1: What did I say to myself on a regular basis today? #2: How did I set up my day? What did I do for the first hour or so I was awake?#3: What did I consume from books, social media, television, etc.?#4: Who did I keep company with and listed today?Answer these 4 questions each day and after you answer each question, go back and put a plus next to the things that reinforced what you want to give airtime to in your life, and put a minus next to those who are shifting your focus to a place where you don’t want it going. If you notice that there are things you are saying, doing, or people you are spending time with who are not in alignment with how you want to think and feel, start to determine how you can make changes.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In today’s shorty episode I am talking about "Mind Reading" which is a common thought distortion most of us experience, at least from time to time. Mind Reading occurs when you jump to conclusions about what someone else is thinking and assume that they are thinking something negative about you, without having any real evidence to support your conclusion. Mind Reading can become problematic when it happens ongoing and you don’t recognize that it is happening, and therefore don’t challenge the thoughts you are having that are likely not true. In this episode of the Women's Success Coach Podcast, I am sharing with you why mind reading happens and what you can do to change it, or make sure it does not happen ongoing.I also have a guide that accompanies the action steps in this episode. You can grab it at https://www.karenvincentsolutions.com/thought-distortion-guide or by clicking HERE.What I Cover:What are thought distortions.What is Mind Reading and examples of Mind Reading.5 steps you can go through to challenge faulty thinking that is the result of Mind Reading.Let's Take Some Action:Grab the guide that walks you through each of these steps HERE. 5 steps to challenge and change mind reading thinking:#1: Write out examples of when you assumed someone was thinking negatively about you. Who are they? What was the situation? What did you assume they were thinking? #2: For each instance, on a scale from 1 to 10, with 1 being none and 10 being enough to stand up in a court of law, how much evidence do you have to know that this thought is true? Write a number next to each instance you identified above.#3: How does assuming that someone is thinking negatively about you benefit you? #4: How does assuming that someone is thinking negatively about you make you feel? Is feeling this feeling, without really knowing what they are thinking useful?#5: When you don't have concrete evidence that someone thinks negatively about you, how else can you choose to think about the situation that would result in better feelings? Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:I n this episode I walk you through why learning how to breathe effectively is so important for managing anxiety and stress. I also share 5 specific breathing strategies you can use, I will explain why they matter, and I will give you tips for how to use them daily, so that they are most impactful when you need them the most. I also created a guide that accompanies this episode which you can download and keep on hand as a reference as you become familiar with each of these breathing techniques. You can grab it HERE.  Also, I just want to note that these breathing strategies alone are not a replacement for formal coaching or therapy to address chronic stress or anxiety, however, they can be very impactful in learning to manage symptoms and help you feel more in control of your nervous system and your thoughts.What I Cover:When anxiety and stress are helpful and when they are not helpful.What is happening in your brain and body when your anxiety and stress increase.Why breathing is an important tool for managing anxiety and stress.I explain and walk you through 5 different breathing techniques so you can try them and determine which one(s) are most effective for you.Box breathing.4,5,6 breathing.1,2,3,4 breathing.Diaphragmatic breathing.Coherent breathing.You can grab the guide that accompanies this episode HERE so that you have it as a reference for how to go through each breathing technique ongoing.Let's Take Some Action:I encourage you to try each of these techniques and then practice those that you feel will be most helpful for you. There is so much talk about the power of managing your breathing because it does make a big difference with both how you feel, as well as with your ability to manage your mindset and thinking patterns. Grab the guide I created for you that will walk you step-by-step through each of these breathing strategies. You can get it HERE.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this shorty episode I am talking about habits…but not the good kind. I am talking about bad habits because I think just as it is important to understand how to form positive, success habits, it is also important to understand why bad habits occur, why they can be challenging to change, and what is happening with your brain when you keep saying you want to stop doing something…but you don’t. I also provide a 4 step process you can use to help you eliminate bad habits. If you also want information on creating success habits, be sur to check out Episode 11: Building Success Habits when you are done with this one.What I Cover:Whether it is overspending, overdrinking, over scrolling, over eating, procrastination, being late, not following through with what you say you are going to do, negative self-talk, sabotaging relationships, biting your nails, or not picking up after yourself, the reason you are doing these things, even though you say you don't want to, is the same.Bad habits are reinforced and hard to change because they are being rewarded and reinforced in some way.Specific examples of how bad habits are reinforced and what actions can help you change them.Let's Take Some Action:What is the bad habit you want to change? Be specific. Next, Why do you consider this a bad habit? Even if you think this an obvious answer, write it out and be specific about the reasons you consider this a bad habit.Then, consider how this habit has been reinforced? What are the rewards, the pros, or the benefits of engaging in this habit? If you are 100% clear on how this habit is serving you, or how the emotional side of your brain thinks this habit is serving you, it becomes much easier to change it, or eliminate it.Once you know how the habit is being reinforced, you have a couple of choices:You can decide that you will tolerate the discomfort of not engaging in the habit for a period of time until it is no longer a habit. You can replace it with something that you consider to be more positive. Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:The reason there is so much talk of habits is because they can literally change your life for the better or the worse. Did that last statement sound dramatic? Listen to today’s episode to find out why it is not dramatic at all. Your habits can move you towards what you want your life to look like, or they can move you away from it. In this episode I provide specific examples of how this works and specific strategies you can implement to create habits that support you in living the life you desire. What I Cover:What makes both positive and negative habits "stick".Why motivation can't be your only strategy.Why  most people give up on new year's resolutions by the second week in January.How your brain works related to habits and how to manage it so that you can effectively implement new habits.How habits shape your identity over time.Let's Take Some Action:You can download my free worksheet,  Building Success Habits, that will walk you thought this process. You can grab it HERE.What is it that I want in my life that I don’t have currently?Why do I want this in my life? When I create this in my life, my life will be better because…What things could you do to start to create what it is that you want? This is your HOW so brainstorm all your ideas without committing to any of them yet.What is the habit you will start with? Be detailed about when and where you will do it, for how long, how intense, and with what frequency as is applicable.Once that habit becomes part of your normal routine, how can you take it to the next level or what can you stack onto it that will further create what it is you want in your life.Don't forget to grab the Building Success Habits Worksheet to help you with this process. Go Here to download it!Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this episode I am talking about your capacity, which is different from your abilities. The definition of ability is the possession of the means or skill to do something. Your abilities are your talents, skills, or proficiency in a particular area. The definition of capacity is your potential to develop a skill, or the maximum amount that something can contain or the amount that something can produce. Your capacity is unknown. It is not about what you can do today, it is about what you can do tomorrow, the next day, the next day, and so on. In this shorty episode I will help you understand the difference between ability and capacity and I will give you strategies that will help you continue to build your capacity over time.What I Cover:Definition of ability.Definition of capacity.Examples of how to build capacity.Why going doing a little bit at a time can get the biggest results. Let's Take Some Action:Consider if there is an area of your life where you have either stalled out, or you have just accepted that this is as good as it gets. Next, consider what more you would like in this area. What would it look like if you increase your capacity in this area? Now consider, what is 1% more that you can do in this area of your life. Take action on that 1% and when that becomes the new baseline, consider if you want to do another 1% more and keep repeating this process.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach

Episode Overview:In this podcast episode, I am talking about the Reticular Activating System, or RAS,  which is a fancy name for the lens in your brain that filters certain things in, while glossing over other things. When you understand how this works, and how to manage it, you can dramatically change your experience in life.What I Cover:What is the reticular activating system?What your Reticular Activating System filters in impacts how you feel, the actions you take in your life, and ultimately the results you get in your lifeYour beliefs impact what your RAS will filter in and filter out. If you want to learn more about beliefs, how they form, and how you can create beliefs that serve you, be sure to check out Episode #1 of my podcast.Examples of the Reticular Activating System in action.  How you can make your reticular activating system work for you through visualization and creating mental movies. Things to be aware of when programming your reticular activating system.Why gratitude practices work.Let's Take Some Action:Think about a goal you have. It can be personal or professional, big or small.  Be as specific as possible.Spend a little time creating your visualization or mental movie as it pertains to this goal. Set 2 alarms on your phone and change the word “alarm” to a word or phrase that reminds you of your goal and have the alarms go off, maybe the first one in the morning, and the second one late afternoon. Run your mental movie when the alarm goes off attaching as much emotion as is possible to your mental move.Keep doing this day after day and let your brain go to work for you.Useful Resources: Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone. The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE. Let’s stay in touch: Website: www.KarenVincentSolutions.com Instagram: https://www.instagram.com/karenvincentsolutions/ Facebook: https://www.facebook.com/KarenVincentSolutions Twitter: https://twitter.com/KarenVCoach