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Feel Good Effect Podcast

109 25 Things I DON'T Do Every Day

Feel Good Effect PodcastPaige ReohrComment

We all have endless to-do lists, but what about a to-don't list, the things that you intentionally don't do throughout the day?

25 things I don't do every day, ideas for your to-don't list on the Feel Good Effect Podcast with Robyn Conley Downs. #feelgoodeffectpodcast #realfoodwholelife #energysaving #selfcare #selflove #productivityideas

25 Things I DON'T Do Every Day

In this episode, I’m sharing my list of the 25 things that I don't do every day with you so that you can look at how you're spending your time and energy and either make different choices or lean into the choices that you're already making.

Listen now!


The inspiration for this episode came from a discussion that I keep seeing online about being intentional with not only the things you say yes to, but also the things that you say no to.

As we go into this to-don't list, think about taking what you need and leaving what you don't (across the board, not just with this list!)

We have to stop viewing everything through this lens of comparison and not being enough.

Quote on being intentional with your time and energy with Robyn Conley Downs on the Feel Good Effect Podcast. #feelgoodeffectpodcast #realfoodwholelife #energyquote #selfcarequote #selflovequote #productivityideas #producitivityquote #motivationalquote #positivequote

The things I DON’T do every day

1 | Use comparison as my driver.

Instead of deciding what I am and am not going to do based on what other people are doing, I really try to connect it to my feel good.

Is this something I even care about? 

Is it related to what's important to me in my life? 

Is it important to my family?

2 | Perfectionism.

I never try to view my routine through the lens of perfection. Ever.

It's not the goal and it's not the point.

And of course, no day is perfect.

3 | Going all or nothing when it comes to my day.

I love the idea of big no's, but what I found is that it's the little, tiny no's that actually make the difference. 

No to that third cup of coffee.

No to that extra volunteer position that I don't have time for.

No to going out on a weeknight when I'm just really tired.

4 | Using my phone as an alarm clock.

My phone gets plugged in in a totally different room and I actually don't touch it until well after breakfast.

It's another thing that comes from asking myself, "does this contribute to me feeling good, mind, body, and soul?"

It's not about perfectionism, comparison, or all or nothing thinking.

Looking at my phone in the morning didn't work for me, but if it does for you, don’t worry too much about it.

Quote on choosing to do things that make you feel good with Robyn Conley Downs on the Feel Good Effect Podcast. #feelgoodeffectpodcast #realfoodwholelife #energyquote #selfcarequote #selflovequote #productivityideas #producitivityquote #motivationalquote #positivequote #bodylove #nourishquote

5 | Jump right into taking care of everybody.

I say no to taking care of everyone else right when I jump out of bed.

I get up earlier so I can practice my five minute morning routine, and lately, I've also been doing some at-home working out.

I spend a little time filling my own cup.

6 | Wash my hair every day.

All of these things may seem trivial, but they're all ways that I know I could be spending my energy where I choose not to.

I do take a shower, but I don't wash my hair every day.

Instead, I use Primally Pure dry shampoo (listen to our conversation with Bethany, the founder of Primally Pure, here!)

7 | Eat breakfast right away (or not eat breakfast).

I ask myself when I am hungry and then I have breakfast ready to go for when I am, which really isn't the first thing in the morning for me.

I don't skip breakfast, though; I just found that I needed to move the time a little bit further into the day.

8 | Blow-dry my hair.

Even though I have really long hair and it can take a while to dry, I didn't feel like it was worth my time.

9 | Spend more than 5 minutes on a makeup routine.

I do wear some makeup; I find that for me it just makes me feel good and it changes the way I approach my day.

But I don't spend a lot of time on it.

It's not something I love doing, so it's something I simplified and streamlined.

10 | Have a huge variety of outfits.

Decision fatigue is real and having a template for clothes just made things easier.

That means I don't do a ton of accessories and I basically just do a mix-and-match for outfits so that I'm not wearing the same thing every day but also where I'm not having to think so much about it.

For some people, fashion is nourishing and accessories are self-expressive.

This is just what works for me.

11 | Have more than two cups of coffee in the morning (and I keep it black)

I have found through much experimenting that putting anything in my coffee wasn't making me feel good.

It was a really hard transition, but investing in high-quality coffee and making it with a french press taught me to love straight-up black coffee.

I also used to just drink coffee throughout the day and when I cut it back I noticed a huge difference in my energy and anxiety.

12 | Check my email first thing and keep my email open all day.

This was a huge shift for me and there are still days where this is not the case.

If I'm working on a project or I'm working with clients who I think will have questions, I'll pop my email open and do a quick scan for anything that looks urgent.

But I found that checking my email first thing in the morning was really a form of procrastination for me.

Email feels productive and I felt like I was getting something done, but I was suffering from not getting the actual work done.

Bonus: for work, I have a list of three things a day that are the big things to work on, and I don't do email until those things get done.

13 | Open social media until after noon.

This has also been a huge transition for me, and again, maybe you love looking at social media in the morning.

Maybe it's a way to connect and fill your cup, but it was not for me.

I'm kind of embarrassed of how hard this one was to change my habits around.

Check out this episode with Kathryn Price for a ton of tips on how to break up with your phone.

I just realized that for me, a couple things were happening by opening social media:

1 | There was always something personally negative in there, whether that was a rude comment or a message that wasn't nice.

It comes with the territory and it's not a big deal, but having that in my head first thing in the morning was clouding my whole day and making me resentful about my job.

2 | I also just found that I was distracted from my work.

I'll open social media in the afternoons to share to my Instagram story and respond to comments, but protecting my mornings has allowed me to be more focused, more productive, and feel really good.

I still get the benefits and it's not an all or nothing where I had to quit social media altogether.

14 | Skip or eat out for lunch (generally).

When you run a business it's easy to skip lunch or convince yourself that you don't have time, but I always try to examine that when I tell myself that.

If I don't have time to feed myself lunch, then I need to rethink what I'm doing with my days.

Listen here for tips on prepping lunch.

It's usually pulling something out of the freezer and heating it up quickly, or it's a protein salad.

It's not complicated, but it's nourishing and it keeps me going through the rest of the day.

It was harder when I worked in an office to not eat out for lunch, but I just found that it's not where I want to spend my money or my splurge meals.

15 | Caffeine after noon.

It was a super hard habit for me to break, I used to love diet coke in the afternoon.

But now, even a small amount of caffeine in the afternoon affects my sleep and it took me so long to figure it out.

Research shows that people metabolize caffeine differently, though, and there are people who can drink caffeine after dinner and sleep fine.

But I do find with clients who are having trouble sleeping and who are having a cup of coffee at around 3 or 4 PM don't put those together because they aren't having caffeine right before bed, but plenty of caffeine can still be in your system hours later.

16 | Pick up Elle every day after school.

I know plenty of work-at-home parents and online entrepreneurs that do pick their kids up right after school, but I take the help with childcare.

I want to be with her, but I also don’t want to be rushing to get everything done.

So the compromise is that we do a little bit of after-school care, which is absolutely a privilege.

I don't pick her up and I don't feel bad about using childcare in that I want to be able to get my work done when she's not here which allows me to be a better parent for her.

17 | Do a lot of after school activities.

It's getting harder-- Elle is in 2nd grade now and we're getting a lot of pressure from other people to do after school activities.

She's never been super into it, so we made the decision not to do them.

I'm sure that, in time, we will adjust that, but for now this is something we don't do.

18 | Be 100% present with Elle when I pick her up from childcare.

There's a pressure to be present with your family 100% of the time, but I've also found that because of not doing email and social media very much during the day that there's some cleanup that I do after I pick her up.

But I talk to her about it, about mama's job and what it means when I have my phone out.

It's a balance that we've found right now, so I don't practice 100% presence when I pick her up or when Andrew comes home.

It just works better than trying to cram everything into the time that they're not home.

19 | Overcomplicate dinner.

I've done quite a few shows on meal prep and meal planning.

I try to follow a very simple template using the essential six.

As long as we're eating some kind of essential six, I'm good.

20 | Do the dishes.

This is definitely a privilege-- I don't do the dishes, Andrew does the dishes.

It's a trade-off we agreed on years ago: if one of us cooks dinner, the other one does the dishes.

21 | Have my phone after 8:30 PM.

8:30 PM is my hard cut-off.

I put it in the other room and once it's there it's done.

It allows me to be present and not distracted by my phone.

22 | Hang out downstairs for too long.

I used to love reading books or turning on the TV and hanging out downstairs, but I found that by the time I went upstairs and got ready for bed, I was going to bed too late to get up at 6 AM.

We've transitioned to getting Elle in bed, and then heading upstairs to get ready for bed as well, even though we aren't going to bed yet.

The small shift has allowed us to move our bedtime a little earlier so we can get up earlier.

23 | Have an elaborate bedtime routine.

I do wash my face and I have a couple of BeautyCounter products that I use, but I aim for simplicity.

24 | Skip my gratitude journal.

I don't have a long journaling process and I don't meditate, but I do write down three things that I'm grateful for every single night that I just keep in my gratitude journal.

25 | Watch scary or intense TV.

There are so many great shows out there right now, but I just found that some of the more intense shows affect my sleep.

The trade-off is that I can't watch these exciting shows and talk about them with other people, but I fall asleep easier and I sleep better.


My 5-Minute Morning

Primally Pure Dry Shampoo

Want to Create a Natural Skincare Routine? Here’s How, with Bethany McDaniel from Primally Pure

Want to Break Up With Your Phone? Here’s How, with Catherine Price

How to Radically Simplify Meal Prep

More on the Essential Six: Simplified Guide to Meal Prep and Planning

Transition to a Clean, Safer Beauty Routine

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108 How to Radically Simplify Meal Prep

Feel Good Effect PodcastPaige ReohrComment

Do you want to know how to radically simplify meal prep? Here’s how.

How to radically simplify meal prep with Robyn Conley Downs from the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffectpodcast #mealpreptips #mealplanideas #simplifiedmealprep #decisiondiet #healthymealprep

How to Radically Simplify Meal Prep

I'm talking about the habits, the strategies, and how to flip the switch on how you're thinking so you can use less effort and have bigger results.

Listen on for a simplified and streamlined meal prepping system.

Listen now!

Show notes

The first thing you should know is that I don't go about meal prep the same way many people do-- I add my own twist with an eye for simplifying, streamlining, and taking out any of the efforts that don't actually move the needle.

Simplifying just makes it all easier.

9 Tactical Strategies to Radically Simplify Meal Prep:

1 | Mindset matters.

Here's the thing: when we apply perfectionism, all or nothing thinking, comparison, or a striving mindset to wellness, it takes all the joy out of it and it makes it much more complicated than it has to be.

Check your thinking, and notice when comparison, perfectionism, and all or nothing thinking are creeping into how you're approaching meal prep.

Try to step out of it, because it's not going to help.

If you ever hear yourself say, "it's just too much work," or "this is for everyone else,'' there's an opportunity to rethink these thoughts.

Work can come from putting in that focused effort in making sure you have the food, or it can come in the effort and energy it takes to run on less nourishing foods.

"Invest in your energy, invest in yourself, invest in your vitality for life."

Quote from Robyn Conley Downs on investing in yourself on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffectpodcast #positivityquote #motivationalquote #selfcarequote #selflovequote

You can start with just meal prepping for yourself, it doesn't have to be for everyone.

Of course, you can build to meal prep for others in your family, but if that idea is standing in the way of doing it for yourself, pull back and start with just yourself.

"Habits and strategies have nothing to stick to if you don't work on mindset as well."

Quote from Robyn Conley Downs on habits, routine, and the importance of mindset on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffectpodcast #positivityquote #motivationalquote #producitivityquote #wellnesshabits #wellnessroutines

2 | Define what meal prep means to you.

We have this definition of making food ahead of time, putting it in plastic containers, and laying it all out for Instagram.

But really, you get to decide what it means.

To help, I've come up with the Effort + Payoff Equation: How much effort are you willing to spend and for what payoff?

The effort is the time and energy it takes to get the groceries, wash the veggies, and do the actual cooking.

The payoff is how you feel when you eat that food when you have something prepared and you can grab it and go.

I think our brain often focuses on the effort component and it forgets about the payoff.

When you're thinking about what meal prep means for you, look for the trouble spots:

Is breakfast really difficult and you find that you're rushing out the door or skipping it altogether and your body is actually craving food at that time?

Maybe it's lunch, or snacks in the afternoon, or maybe it's dinner.

Pick one of those things and define meal prep as something you're using to solve one trouble spot.

3 | Start by prepping just one thing.

If prepping everything and stocking the fridge full of perfectly prepped meals all done ahead of time seems unreasonable or just not fun, take all or nothing out of it and start with one.

Start with prepping just one thing and build from there.

For example, roast one batch of veggies, or boil 12 eggs for the week.

Some of my favorite versatile recipes to prep ahead of time:

The more you make a recipe, the easier it is.

If you start with five new recipes it'll be much more difficult than starting with just one.

4 | A little as you go.

There is no rule that meal prepping needs to consume an entire Sunday afternoon.

Instead of carving out an hour or more, you can try prepping a little as you go.

For example, if you're boiling water for tea, boil some water for hard-boiled eggs too.

It's less about multi-tasking and more about, "how can I optimize the time I have right now?"

Another idea is doubling or tripling a recipe.

If you happen to be in the kitchen if you happen to be making something, what can you do it make it easier for yourself later?

5 | Use your freezer.

When I make a double or triple batch of anything, I always freeze in individual portions in mason jars.

By freezing in individual portions, you have a little library of options in your freezer.

Some of my favorites to make ahead and freeze:

Freeze the leftovers in individual servings, label it, and repeat.

As you continue freezing leftovers like this, you won't have to eat the same leftovers every day and you're not wasting food.

You'd also be surprised by all the things you can freeze: cooked rice or quinoa, cooked pasta, most sauces, roasted veggies, so many things.

You can grab and go and not really have to worry about it.

6 | Meal map instead of meal plan.

When you start prepping, it does help to have some sort of a plan without it getting too overwhelming.

Meal mapping just means that you use a template so that you don't have to make so many decisions during the week.

For example: 

  • Monday is soup, stew, or chili.

  • Tuesday is tacos.

  • Wednesday is a bowl night.

  • Thursday is pasta.

  • Friday is eat out or burger night with oven fries.

By having a map, there's a template to use and you can switch things up for variety.

You can also make a double batch, freeze it, and then the following week pull some out of the freezer.

7 | Prep the essentials.

The essential six are the building blocks for any recipe: protein, sauce, cooked veggies, raw veggies, grains and bases, toppings and extras.

It's really the components of a meal, and you can combine them a number of different ways-- you can pull a meal apart and prep the parts.

When you’ve already done a little of the work, it's an incentive to skip the drive-thru line, too.

8 | Use your slow cooker or instant pot.

If you don't have a slow cooker with a timer, it's definitely worth it. 

You can set the timer for 4 hours, and then it switches to warm.

It's something you can use without requiring a lot of hands-on time.

9 | It's okay to eat the same things.

If you have a go-to make-ahead breakfast that you love or a hearty salad that sustains you through the day, put that on the permanent-prep list.

Decision fatigue is such a huge issue when it comes to food, so if you just have a handful of breakfasts or lunches that you know work and you don't even have to think about: permission to do the same thing.

"Variety is great, but so is ease".

Quote from Robyn Conley Downs on simplifying on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffectpodcast #positivityquote #motivationalquote #simplifiy

This post contains affiliate links.

107 Want to Optimize Your Day Like a CEO? Here's How with Julie Nguyen

Feel Good Effect PodcastPaige ReohrComment

Do you want to optimize your day like a CEO? 

Optimize your day like a CEO with Julie Nguyen, CEO and Co-Founder of Methodology, on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffectpodcast #productivity #timemanagement #purpose #goalsetting #goals

Want to Optimize Your Day Like a CEO? Here's How with Julie Nguyen

I'm talking about the exact mindset, systems, and habits of a co-founder, CEO, and straight-up force to be reckoned with, Julie Nguyen from Methodology.

In this episode, Julie shares her daily routines and systems for maximizing productivity and goal-crushing.

Listen now!


I invited Julie Nguyen to be on the show because she is straight-up crushing the startup scene right now and is disrupting the food industry in the best possible way.

I’m also a subscriber of the Methodology delivery program, and here's what happened:

Many of you know that I signed a book deal and when I committed to writing the manuscript, I was on a pretty aggressive timeline.

I knew that I couldn't try to do everything all at once.

There's nothing wrong with taking shortcuts, and for me, that looked like meal delivery services.

I did a lot of research, and a lot of what I found I didn't love-- I didn't love the plastic situation, and a lot of the meal plans didn't fit the way that we eat, dairy-free and gluten-free.

When I found Methodology I was so pumped because not only is it made with minimal, real food, high-quality ingredients that fit our way of eating, it also just tasted really good.

The only drawback: it's not yet available nationwide.

If you decide that this is something you'd like to try, I have an affiliate discount code for you: REALFOODWHOLELIFE30 for 30% off your first purchase.

On what led Julie to found Methodology:

Julie actually started the company to solve her own health problems and needs.

She started reading about nutrition and health and decided to put herself on an elimination diet, tracking all of her food on Excel to figure out what was making her sick.

After several years of tracking and reading, she learned what things she can and cannot eat and she became a normal, happy, healthy person.

She realized that there are probably a lot of other people who don't really know how to eat but have health problems and who might feel better with a couple of tweaks in their diet.

After getting tired of spending every Sunday meal prepping, Methodology really started with Julie and her co-founder hiring a personal chef and asking their friends who wanted to pool resources to get all of their stuff meal prepped together personalized to what they need.

From there, it kept growing and eventually, they realized that this was a business.

Julie's takeaways from her elimination diet:

Many of Julie’s health problems were related to what she was eating.

When she stopped having dairy and certain types of alcohol, she stopped having asthma attacks.

For acne, Julie found a huge list of contributors, like wine, coffee, dairy, gluten, and soy products.

She also had ocular migraines caused by being on birth control, which she was taking for acne.

Once her acne cleared, she stopped taking the birth control and her ocular migraines went away.

It all came back to removing the foods that were making her sick and removing the prescription drugs that were giving her additional health problems.

Making changes is hard at first, but you can get used to things very quickly.

Once she stopped eating these things, she got used to not having them and didn't want them anymore (and she was feeling good!).

On innovation and infusion in the kitchen:

The Methodology menu is very global in response to their customers.

They take recipes that their customers ate growing up and then they make tweaks to “methodologyify” them, like replacing dairy with something nut-based and refined sugar with another sweetener.

"We want everyone to feel like they're eating foods that are familiar and comforting so that they never feel deprived."

Julie listens to customer feedback and travels the world to taste foods, taking note of interesting ways of preparing foods.

The Methodology menu is also very Californian, as most of their customers are in California, taking advantage of access to so many year-round produce options.

A wide variety of ingredients is healthy.

Pay attention to the food you like to eat, whether that be inspired by culture or the place you grew up, and seek out alternative recipes to feed your soul and traditions in addition to your body.

Quote by Julie Nguyen on feeding your soul on the Feel Good Effect Podcast. #feelgoodeffectpodcast #realfoodwholelife #productivityquote #motivationalquote #positivequote #nourishment #selfcarequote

On traveling:

Julie's favorite part of her travels is sharing what she learns in the form of recipe ideas.

A lot of people eat for emotional pleasure, but for Julie, it's an intellectual pursuit.

When she travels and eats, the goal is to learn.

Before she even goes to a country, she reads extensively about that country's history and foods.

And she tries everything.

On marketing for Methodology:

Julie is hands-on with everything and she shares what she's doing, not your typical CEO.

She tries to do what she would want the company to do, as a customer.

She wants businesses to be more transparent and she wants to hear the behind the scenes stories with more authenticity.

"I think there is value in being authentic and transparent".

Marketing is changing, where people don't want to be sold polished ads anymore, they just really want to know the stories behind the business, the people, the products, so they can see if their values really align.

Julie's marketing philosophy: what kinds of stories can we tell and share that are authentic? 

At Methodology, they aren't overthinking things and they're not perfectionists.

"What we care about is building something that our customers will really like".

Advice for anyone overthinking or stuck in a perfectionist mindset loop:

On goal-setting: always start with the end in mind and work backward.

For example, at work, Julie may say, "In six months, these three product features have to be live, no matter what".

And then, as a team, they figure out what they need to do this week to make sure that they get those things done on time with very specific and small actions.

Julie does the same in her personal life.

When she first wanted to start working out but just couldn't get herself to do it, she made a new daily habit putting on workout clothes.

She got into that habit, and then she started adding a ten-minute walk.

It slowly progressed over time and now she workouts six days a week for one to two hours.

She knew where she wanted to be in the end, imagining herself as a fit, strong person who could do hard workouts and she asked herself, “what can I do today to slowly start moving there?”

Start with the end in mind and figure out: what is the one small, easy thing that you can do this week so that you can at least start moving forward?

Taking tiny steps and breaking it down toward an outcome doesn't mean that you're giving up, it just means that you're not making it a bigger deal than it actually is.

"There are no impossible goals, just impossible deadlines."

Quote by Julie Nguyen on being more productive and achieving goals on the Feel Good Effect Podcast. #feelgoodeffectpodcast #realfoodwholelife #productivityquote #motivationalquote #positivequote #goals

Julie gives herself longer timelines so it's less stressful and she knows that every week she's making some form of progress toward that goal.

We often overestimate what we can do in a short time, and underestimate what we can do in a long time with small, little changes.

Quote by Robyn Conley Downs on being more what we can really accomplish on the Feel Good Effect Podcast. #feelgoodeffectpodcast #realfoodwholelife #productivityquote #motivationalquote #positivequote #smallchanges

On routines and habits for health and success:

Taking care of yourself starts with self-awareness.

Julie knows that she has more energy in the mornings, so she structured her days around it; she workouts and does the three most important things of the day on her list in the morning.

During the rest of the day is when she has meetings, catches up on emails, and on social media.

She makes sure that she is really being aware of her energy highs and lows and structuring her day around that, making sure she's doing the most important things for success during her productivity window.

Her self-awareness evolved over decades of optimizing her life through experimenting and reading.

From The Power of Full Engagement, Julie learned about prioritizing energy management over time management.

She tries to read 1 - 3 books a week and takes away 1 - 3 important points from each that she can weave into her personal or business life.

Tips for taking what you need and leaving what you don't when you're reading: 

Julie uses a highlighting feature on her kindle and once she finishes a book, she goes back through all of the places she highlighted to see what her most important takeaways are. 

Then, she writes them down where she keeps notes on what she reads and once she has that she can think about what the action she can take in her life based on what she learned.

It doesn’t necessarily have to look like that, but it's this idea of tracking what you want to take and what you want to leave. 

You don't have to take it all; you don't even have to read the whole book.

"It's amazing how much more productive in life we can be if we just ignore what's 'normal'".

Quote by Julie Nguyen on being more productive on the Feel Good Effect Podcast. #feelgoodeffectpodcast #realfoodwholelife #productivityquote #motivationalquote #positivequote

On what Julie is excited for right now:

Methodology will be launching functional food programs, which will really guide people through how to eat for specific health outcomes.

The first three are called: Move, Focus, and Glow.

Move teaches people how to eat for an active lifestyle.

Focus is about how to eat to optimize brain health and performance.

Glow is a program for healthy aging, healthy skin, and healthy nails.

"It's not just about tasty, it's not just about calories. Food can really do a lot for you."

It's not only food delivery, but the idea is also that Methodology is giving you a system that can help you eat better in order to help you perform better in life.

The second product coming up is curated food gift packs where, for example, if you know someone who just had a baby you can send them Methodology's postpartum gift pack designed specifically for women’s postpartum needs.

Everything is going to be high quality and curated perfectly for whatever that pack is.

"One of the most nurturing gifts you can give someone is food."

As of now, Methodology is available in Seattle, Portland, Northern California, and Southern California.

But in September 2019, they are launching shipping all over California to cover other areas, like Sacramento.

Gift packs will launch nationwide in November 2019 (anywhere FedEx will deliver to).

The mission is to help anyone use food as medicine and look and feel their best.

On what it really means to be healthy:

"I think that health is a very personal thing. Healthy is whatever it takes for you to feel confident and fulfilled in your life... It's having the emotional, physical, spiritual health in order to do the things you want and need to do in order to feel fulfilled and those things will change over time."

I want to hear from you on social on RWFL Instagram and the RFWL community on Facebook: 

Do you think that starting with the end in mind is the best way to get out of overthinking, or do you think there is something else that works better?

My biggest takeaway: there are no impossible goals, just impossible timelines.

It reminds me of our conversation with Hal Elrod on the miracle equation.

And I love Julie's take no s*** attitude about what's possible and not possible.

Think way beyond big and adjust the timeline accordingly.

Guest Bio

Julie is CEO and co-founder of Methodology, an end-to-end nutrition service that provides nutrition programs in combination with ready-to-eat food delivery. Growing up, Julie suffered from a dozen health problems and had multiple surgeries but was able to cure herself of all health issues and move off all prescription drugs simply by changing her diet. Taking all that she learned, she co-founded Methodology. Methodology’s mission is to heal bodies and minds using food as medicine. Prior to founding Methodology Julie joined a venture-backed tech startup as the 15th employee and was eventually promoted to VP Marketing. She helped scaled their user base to over 20 million members and revenue to $50m a year. Julie began her career at JPMorgan and received her BA in Economics at Stanford University. She's also a graduate of the Institute of Integrative Nutrition.


Instagram @gomethodology

90 the 2 decisions that Move Your Biggest Goals from Possible to Inevitable, with Hal ElrodThe 2 Decisions That Move Your Biggest Goals from Possible to Inevitable, with Hal Elrod

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106 Want to Keep Working Out (Even if You're Crazy Busy)? Here's How

Feel Good Effect PodcastPaige ReohrComment

Is your busy schedule getting in the way of getting to the gym? Or working out at all?

How to keep working out, even when life gets crazy busy, with Robyn Conley Downs on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffectpodcast #workoutmotivation #workoutchallenge #exercisemotivation #consistency

Want to Keep Working Out (Even if You're Crazy Busy)? Here's How

In this episode, we’re sharing the secret to working out no matter how busy you are (or how to start if you haven't been doing it lately).

These are my five best tricks and I guarantee you, there's one in here that you've never heard before.

Listen now!


I find that my workout routine is the first thing to take a hit whenever we're in transition or something is going on with our family-- it's the first thing that can get de-prioritized.

But it's not the thing that should go to the bottom of the list when life gets crazy, in fact, it's a grounding thing that can keep us feeling good, calm, and energized.

I'm so excited to be partnering up with Robin Long from The Balanced Life just in time for this episode.

Robin is doing a free 10-day pilates challenge that I'll be taking part in and I invite you to do it with me.

It's completely free, 10-days for 15-minutes a day, with no equipment necessary other than an internet connection.

Each of the workouts are designed to help you improve your consistency, build strength, and improve the way you feel in your body each day.

The challenge kicks off September 9th, but sign up start right now!

If you decide to sign up, I have a super fun bonus for you.

Send me a screenshot of your confirmation or forward me your confirmation email at and I'll send you a promo code for a free Simplified 5 Minute Morning Journal (almost a $20 value).

Take advantage of these free challenges that exist on the internet.

You don't have to wait to sign up for a fancy gym or invest in a personal trainer.

A lot of the time, it's just taking these first tiny baby steps, make a commitment, and do the thing.

1 | Decide what it's for.

A lot of the time, we get caught up in a perfectionist way of thinking when it comes to exercise and movement. I want you to move from that perfectionism way of thinking to self-compassion.

Take a moment to decide what movement or exercise is for. What's the purpose of doing it?

Let's be real, if the reason you're moving your body is purely to check a box, to burn a certain number of calories, or to make your fitness tracker stop beeping at you, research clearly shows that none of those reasons are strong enough to sustain you, to keep you radically consistent when it comes to working out, especially when you're busy.


  • Write a list of the reasons being as specific as possible.

    • "I want to work out so my arms are strong enough to hold my grandbabies"

    • "I want to work out so I have mental clarity and feel calm throughout my day"

    • "I want to work out because my body can do it"

    • "I want to work out so I can do everything I want to do in my life"

  • Write your reasons on notes and post them somewhere where they can remind you to take that step and just make it happen.

  • Flip the script from extra to essential.

    • We can tell ourselves that exercise is extra, and then it falls to the bottom of the list when life gets busy.

    • But can you flip the script and make it your essential, the thing that you do no matter what happens?

2 | Everything counts.

When was the last time you didn't move your body because you thought what you had time for didn't count?

This is a classic mindset trap of all or nothing thinking.

I want you to move from all or nothing to “the power middle”, which is to say that everything counts.

You don't necessarily have to have your heart rate up for it to count, or be sweaty for it to count, or be at least half an hour for it to count, or be in workout clothes for it to count.


  • Embrace shorter workouts: I'm talking about five minutes, one minute.

    • See how minute you can make your workouts in the next couple weeks to incorporate small moments of movement throughout your day.

  • Two out of three: this helps you get out of that on or off the wagon mentality.

    • If you miss a day, just focus on moving during the next two days.

3 | Start where you are.

Move out of comparison, whether that be comparing yourself to other people or to yourself in the past.

We can get really stuck in toxic comparison when it comes to working out in particular, and it really keeps us from finding consistency.

"Gratitude is the direct way out of comparison."

Quote on having gratitude to stop the comparison cycle from Robyn Conley Downs on the Feel Good Effect Podcast. #realfoowholelife #feelgoodefectpodcast #positivequote #motivationalquote #gratitudequote #selfcare

Find something about yourself right now that you can appreciate.


  • Start small: if it's been a while, you don't have to go all in and then burn out or hurt yourself. 

    • Start small and let yourself be where you are.

    • You have so much to offer in this version that you are right now.

  • Do it with gratitude.

    • Find one part of yourself or of the experience that you can be grateful for.

    • Gratitude for showing up, for trying.

  • It's okay if it's hard and it's okay if you don't love every second of it.

Quote on everything you have to offer from Robyn Conley Downs on the Feel Good Effect Podcast. #realfoowholelife #feelgoodefectpodcast #positivequote #motivationalquote #gratitudequote #selfcare #selflove

4 | Reevaluate and commit to seasons.

Look at your schedule and try to see what's realistic for this season.

Scheduling in workouts is a great idea, but it's not always something that works for everyone all the time.

Switch over to a self-compassion mindset.

Ask yourself, “what will work this week, this month, this season?” 

Or even, ”what will work today?”

Lean into your season, don't fight it.


  • Realistic scheduling: if you do like to schedule in movement but you find that you often end up not sticking to it, try to move it to a more realistic time for you.

5 | Habit Stack.

Fold a new habit, like working out or a routine, into a routine you already have.

It's a let this lead to that rule.

Maybe this is finishing up your morning email check and that is doing a couple rounds of walking up the stairs in your office.

Or this is you finish studying for the night and that is you fire up a 15 minute workout.

It'll improve the chance that you stick with it, even when things get busy.

Bonus tip: 

“Be you. 

Do what you love.

You have permission to find something that you like to do it in a way that makes sense for you."

Quote on giving yourself permission to be yourself and do what you love from Robyn Conley Downs on the Feel Good Effect Podcast. #realfoowholelife #feelgoodefectpodcast #positivequote #motivationalquote #gratitudequote #selfcarequote #selflovequote #wholelife #nourish


The Mind Body Pilates Challenge sign up link: The Mind Body Pilates Challenge

Bonus for joining the challenge: Simplified Morning freebie

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  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

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105 Want to Live Without Regret? Here's How with Bronnie Ware

Feel Good Effect PodcastPaige ReohrComment

This episode of the Feel Good Effect podcast features an interview with Bronnie Ware, author of the bestselling book, The Five Regrets of the Dying.

In this conversation you’ll learn how to live a life without regret.

How to live without regret with Bronnie Ware on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #purpose #wholelife #passion

Want to Live Without Regret? Here's How with Bronnie Ware

We are talking with Bronnie Ware, author of the international bestseller, The Five Regrets of the Dying, about the most common regrets people have at the end of their lives.

You’ll get insight into these regrets and how to make small changes in your life so you don't end up looking back and wishing you had done things differently.

Listen Now!

Get Bonnie’s Book

The Five Regrets of the Dying


On what led Bronnie to write her book, The Five Regrets of the Dying:

Bronnie has been working with dying people for years, a job she just kind of fell into.

She's also a singer/songwriter and years ago, a music magazine asked her to write an article about a songwriting program that she set up for the dying people she worked with.

After she wrote that article, she realized that she loved writing so she started a blog.

The regrets of the dying people she worked with had had a huge influence on her and transformed her own life, so she wrote an article about that.

From there, her blog took off, which led to writing a book based around her own life.

After 25 rejections, Bronnie got out of her initial contract and released it independently.

Sometimes we just have to take that first step.

On caring for other people and balancing wellness:

Bronnie burned out because she didn't balance her own wellness.

She had no support working for dying people; she was devoted to them and when they died, she would take a couple of weeks off of work and then she'd go again.

It can be really difficult for carers and naturally giving people to realize that they need support as well.

For anyone who is in a caring role, whether it's as a career caregiver, a parent, or looking after elderly parents, if you are giving but not creating space for your own nurturing and allowing your heart to receive support, you're heading in a dangerous direction.

On having persistence even when the next step isn't happening:

The pain of doing the wrong job is what gave her the courage to keep going.

The book that was rejected 25 times is the same book that now reaches people in 32 languages, but it's also been updated and improved.

If you're in that same place, experiencing rejection when you try to take the next step and publish a book, be open to the fact that your work may need improvement.

But it also may just be that it's not what publishers want right now. 

There are so many opportunities for self-publishing, so there are other ways to release a book.

There's also a level of timing and readiness-- you may not be ready, and time may be on your side.

On the top five regrets of the dying:

These five themes continuously came up in conversations Bronnie had with the people she cared for.

There wasn't any official "collecting" of their wisdom, instead, there were repeated conversations coming up naturally again and again that she wrote about.

Her role was a listener, not an interviewer.

And their wisdom became part of her awareness; when she sat down to write her blog, she didn't have to think at all because she had already been making changes in her own life to make sure she didn't have these regrets herself.

By the time she wrote the article, it was already part of her life philosophy.

1 | I wish I had the courage to live a life true to myself, not the life others expected of me.

This is the most common regret that Bronnie saw.

Be courageous and live the life that your heart is guiding you to.

Quote from Bronnie Ware on courage and purpose on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #purpose #passion #courage #wholelife #productivityquote #positivequote #motivationalquote

It is hugely difficult, but if we can do it one step at a time, life will reward us by supporting us with shortcuts, insights, and help.

"We are all on ever-decreasing time, and there's no point thinking 'one day I'll get around to it'."

If we can face the fact that we are all going to die, then we can use death in a positive way, as a tool for living.

If I don't find the courage to do it now, when am I ever going to do it?

Find the courage and take the first step-- deal with the next step as it reveals itself.

"We don't need to know all of the answers. We just need to be courageous enough to take the first step and trust where it leads."

Quote from Bronnie Ware on courage and trusting the process on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #purpose #couragequote #productivityquote #positivequote #motivationalquote

2 | I wish I hadn't worked so hard.

It's about not making work your whole life.

Especially for those who love their work, it can be difficult to know where work ends and life starts.

It's not about not loving your work, it's about creating space for other areas of your life as well, even if you think that they don't tend to bring you as much joy.

If you give them a chance, they will bring you joy and create a balance.

Time with your family, with your friends, exercise, stillness… all of those things.

Sometimes when life is full, you have to create that space within it.

"If we're going to work too hard, we often block ourselves from the blessings life is trying to give us to support our work. It's not always about us having to know every step of the way and doing it all ourselves."

When we're working too hard, it's often fear-driven.

If we can step away and allow life to support us a little bit, we often realize that, instead, we can work efficiently.

3 | I wish I had the courage to express my feelings.

This came from two different angles:

I. People wishing they had the courage to tell their loved ones how they felt about them, to actually be vulnerable in front of their family and loved ones, to let them know just how much they loved them.

There were a lot of people in Bronnie's work who were uncomfortable with that level of exposure and vulnerability, and it broke their heart at the end because it was too much to start from scratch.

II. People wishing they had expressed their feelings in their own defense, where they had taken on the opinions of others and not spoken up, or not allowed people to get to know them.

4 | I wish I had stayed in touch with my friends.

Many people who Bronnie worked with wanted to reminisce about the old days and laugh with their old friends who they no longer had contact with.

Even now, when it's easier to keep track of friends with social media, the bond of friendship is not maintained without at least the occasional real-life connection.

Our friendships sustain us through everything.

Quote from Bronnie Ware on the importance on friendships and support on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wholelife #nourish #productivityquote #positivequote #motivationalquote

Human (in-person) connection should be treated as a priority; we need it for happiness and wellbeing.

Connection doesn't have to be an expensive weekend away, it could be a monthly lunch like Bronnie and her friends or a monthly book club like Robyn and hers-- anything that gets you connected to the people you care about.

5 | I wish I had let myself be happier.

Many people Bronnie worked with realized that they had created an identity around what other people had punished them with.

"Happiness is a choice. Life isn't always happy. We have to have contrast to grow and realize our potential... and step into our best self."

If we can get unstuck from our disempowering stories and focus on the blessings, it's not the denial of those feelings, but it's our choice as to how much energy and focus with give them.

"We can become the owners of our own minds and steer them back to thoughts that are hitting closer to happiness and joy than misery and suffering."

There's always beauty around us. There's always something there to support us.

On how Bronnie's book and being a mother:

Bronnie allows her daughter's spirit to be as free as it can be.

Through her journey of working with dying people and stepping into the public eye, Bronnie has had to completely let go of what people think of her, so she has allowed her daughter that same freedom.

Together, they appreciate slow mornings and Saturdays without plans.

And based on these regrets, as best she can, Bronnie tries to make sure her daughter doesn't care about what other people think of her.

Her daughter dresses and styles herself completely and Bronnie has no embarrassment because she sees the radiance in her daughter.

On what it really means to be healthy:

"It means honoring your heart with as much joy as possible... make happiness the priority and be gentle with yourself in the process."

Quote from Bronnie Ware on prioritizing happiness and being gentle on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #happinessquote #selfcarequote #productivityquote #positivequotes #motivationalquotes

Do you think courage is something you're born with, or something that you can learn?

Let us know what you think on Instagram and Facebook.

Guest Bio

Bronnie Ware is best known as the author of the international bestselling memoir The Top Five Regrets of the Dying, with translations in 32 languages and a movie in the pipeline. Bronnie is also an inspiring speaker, singer/songwriter, and the creator of the Regret-Free and Blooming community. She lives in northern NSW, Australia, and is a passionate advocate for simplicity and leaving space to breathe. Bronnie’s favourite role is as a mother. Her favourite teacher is nature.


The Five Regrets of the Dying

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This post contains affiliate links.

104 Want to Find Your Artistic Voice? Here's How with Lisa Congdon

Feel Good Effect PodcastPaige ReohrComment

Whether you are an artist, a designer, a writer, a blogger, or whether you think you have that one artistic bone in your body, by the end of this episode you are going to know how to find your creative voice.

Find your artisitc side and tune into your creative voice with artist and author, Lisa Congdon on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #purpose #creativity #voice #power

Want to Find Your Artistic Voice? Here's How with Lisa Congdon

This conversation with illustrator and author Lisa Congdon is about tuning into your creative voice, which has so many applications whether or not you identify as an artist.

We come at this for those who are artists thinking about their creative voice as well as for those who are trying to figure out who they are, what they have to say, and maybe get in touch with their creative side.

Listen now!


On what led Lisa to write Find Your Artistic Voice: The Essential Guide to Working Your Creative Magic:

Every artist has experience with finding their voice.

A few years ago, Lisa asked her followers what they wanted to learn from her.

More than anything, people wanted to unravel the mystery of what their voice and style were.

How do you show up one day and all of your work looks like it comes from the same person?

She wrote a blog post about it, which her editor read and thought the content could actually be a book.

The book is full of anecdotal stories from her own process, so in some ways it's autobiographical in addition to being a guide that includes interviews with 11 amazing artists.

Until she actually found her artistic voice, Lisa too was confounded by the process so she thought a guide could be really helpful.

A lot of people will talk about an artistic voice as a style, especially those who are visual creatives.

But so much of it comes from life experience.

All of the things you find beautiful or inspiring is all part of your voice.

"Your voice is really your superpower."

Quote from Lisa Congdon on the power of your voice on the Feel Good Effect Podcast.  #realfoodwholelife #feelgoodeffect #podcast #purpose #power #voice

Once you have a style, the skills to make it happen, and your subject matter is consistent, you can start to make things without much struggle.

Still, struggle is part of the creative journey.

It's never completely easy, but once you find your voice, you can show up and do something with more fluency.

A good indicator that you've found your voice is when you reach the place where you're in a flow.

For people who aren't artists (or don't see themselves in that way):

Lisa didn't even start making art until she was in her late 20's and early 30's.

"Every single human being is creative and has creative potential. It's like a muscle that needs to be worked."

Quote from Lisa Congdon on working for your creativity on the Feel Good Effect Podcast.  #realfoodwholelife #feelgoodeffect #podcast #purpose #power #creativity

You have to go through a period of growth.

Your particular stance on something is going to be unique and different than anyone else's.

Quality and taste aside, we all have the ability to create something new every day.

If you let go of the outcome, get into exploration, and embrace practice, you can get there.

On practice, fear, and showing up:

The circle of practice, fear, and showing up doesn't go away with age, but it changes with experience.

Expressing creativity is an emotionally vulnerable experience.

For a lot of people, it's terrifying- sometimes we can't make what we want to and other times it feels too personal to share.

There are so many aspects to creativity that feel vulnerable.

Everyone is born creative, but many people say, "I'm not going there because it's too uncomfortable".

"The fear is just a feeling."

You can feel uncomfortable and still show up.

Quote from Lisa Congdon on showing up on the Feel Good Effect Podcast.  #realfoodwholelife #feelgoodeffect #podcast #purpose #resilience #productivity

It's normal to feel uncomfortable, in fact, most people do.

Specific strategies:

1 | Create projects for yourself that have specific goals.

Part of finding your voice is developing your style and building your skill at whatever your medium is.

One way to do both of those things is to do a daily project for a period of time.

You can't show up and draw something every day for a month or a year and not get better at it.

2 | If you have the ability, find a quiet space to make your art.

3 | Give space to what you are interested in-- reading, brainstorming, making lists.

Then, figure out how to translate that into artwork or writing.

What do you find beautiful or interesting in the world?

4 | For children who may feel stuck: give your child visuals of what they're interested in.

Children are innately creative, but at a certain point perfectionism takes over.

Remind them that part of what makes art beautiful is that it doesn't look exactly like the thing.

The point is to practice and make things, it isn't to make an exact copy of a subject matter.

It's okay to look at pictures and be inspired by other artists, especially for children.

5 | Change things up.

Take a class and change your surroundings.

Find a new place to create.

"Openness to new experiences is critical to creativity."

Art should be a joyful experience.

On what Lisa is excited for right now:

Lisa has gotten to a place where she wants to support other people in their journeys.

She’s working on a science book about the periodic table of elements geared toward 10 - 14 year-olds, which is coming out next year.

She is also illustrating a toddler's book for another author.

A third book she’s working on is advice for young people going out into the world.

Lisa is also going on a book tour this fall and then taking a break the next year so she can get messy, explore, discover, and get unstuck.

On what it really means to be healthy:

"The measure of my health… is this ability to be okay with not being a perfect human, to embrace all of the things about me that are either different or weird... understanding that the wholeness of yourself is actually what makes you an interesting, beautiful person... Getting to a place where we can embrace our own humanity in its full-spectrum."


Let the act of practice be enough.

Let the thing that you're doing be an end in itself, rather than a means to an end.

Quote from Robyn Conley Downs on the power of practice on the Feel Good Effect Podcast.  #realfoodwholelife #feelgoodeffect #podcast #purpose #practice #routine #goals

Guest Bio

Illustrator and author Lisa Congdon is best known for her colorful drawings and hand lettering. She works for clients around the world including Comme des Garçons, Crate and Barrel, Facebook, MoMA, REI, and Harvard University among many others. She is the author of eight books, including the starving-artist-myth-smashing Art Inc: The Essential Guide to Building Your Career as an Artist and her latest book Find Your Artistic Voice: The Essential Guide to Working Your Creative Magic (August 2019). She was named one of 40 Women Over 40 to Watch in 2015 and she is featured in the 2017 book, 200 Women Who Will Change the Way you See the World. She lives and works in Portland, Oregon.


Find Your Artistic Voice: The Essential Guide to Working Your Creative Magic

Check out Lisa’s other books

Connect on Instgram @lisacongdon

Visit Lisa’s space in Portland at 687 N Tillamook Street, Portland, OR (hours: Wednesdays and Fridays 1-5 pm)

Show the Feel Good Effect Love

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This post contains affiliate links.

103 Want to Do Less & Have More? Here's How with Kate Northrup

Feel Good Effect PodcastPaige ReohrComment

Do you want to do less and have more?

You’ve probably heard that before, but I’m talking about actionable, specific, tactical things you can do to actually do less and have more-- a revolutionary approach to time and energy management.

How to do more and have more with Kate Northrup on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #productivity #purpose #goals

Want to Do Less & Have More? Here's How with Kate Northrup

This conversation is with Kate Northrup, an author, teacher, and mother who is committed to supporting ambitious women to light up the world without burning themselves out in the process. 

Listen on for her data-driven and soul-driven time and energy management practices.

Listen now!


On what led Kate to write, Do Less:

Kate's pregnancy and first year of motherhood really knocked her on her butt.

She thought because she had always wanted to be a mother that it would be easy for her, but she was so tired.

Between the exhausting pregnancy, needing to cut her work hours in half, traumatic birth, postpartum anxiety, postpartum insomnia, and just really struggling, the first year was so hard.

Kate and her husband run their own company, they didn't have access to parental leave.

Financially, they needed to get the same results, if not better.

A year after their child was born, Kate and her husband sat down and looked at their finances, realizing that they managed to make the same amount of money as before even though they had also worked less than half as much.

"If we could do that by accident, what if we did that on purpose?"

That is where the Do Less book came from.

When assumptions don't quite match:

Kate had all of these assumptions about pregnancy, birth, motherhood, and work, and none of them matched her reality.

It was an incredibly difficult time for her, which contributed to her postpartum anxiety and insomnia.

She didn't feel like a failure, but her controlling tendencies went into hyperdrive. 

She thought that if she just tried harder, read more books, and followed the rules perfectly that she could figure out how to make being a mother easier.

She fell into a groove that had previously shown up in her life around controlling food.

She found herself in that very same mindset around trying to control her child's sleep.

It ended up causing her a tremendous amount of anxiety and caused the people around her a tremendous amount of stress.

The way she was working wasn't working.

She eventually had to let go and let things be out of control and let her baby be a baby.

She realized that it was already really hard, and she was only making it harder.

It felt really good to throw away all of the baby advice and take back her power.

"We are so obsessed with the way we think it should be, and it's not that way, so then we keep holding tightly, doing all these things, trying to get it the way we think it should be.

But if we would just accept it the way it is, life would be a lot easier".

Quote from Kate Northrup on the Feel Good Effect Podcast on taking back your power. #realfoodwholelife #feelgoodeffect #podcast #purpose #goals

On how to create something that does work:

It's somewhat individual for everybody, but there are a few common factors that Kate finds apply across the board and are really helpful.

Start by taking inventory of the support you have in your life and find what's lacking.

We are programmed to think that if we are realizing we need help that we are weak.

"Having a need and needing help is not a sign that you're weak, it's a sign that you're human".

We could all stand to lean on each other more.

Quote from Kate Northrup on the Feel Good Effect Podcast on asking for help. #realfoodwholelife #feelgoodeffect #podcast #purpose #resilient

On having more by doing less:

Kate discovered a metaphor: she noticed that menstrual cycles match the lunar cycles as well as the four seasons, each being composed on four distinct stages.

She found that if she was able to listen to her body and use it as her own time management system, she could give herself grace and space and know that she was right on time.

"Nature never rushes but everything gets done" - Lao Tzu

The "do less have more" idea came from realizing that there are seasons and cycles that we're working in; if we work with them as opposed to against them, the rest becomes productive, the pause is productive.

We are able to get more done in less time when we sync up our work with the timing in our bodies-- when we give ourselves a break when we need it, we sleep when we're tired.

It's simple, but effective.

And it's counter to everything we're told in a Western culture, where we tend to view things as linear, day by day, rushing.

Instead, Kate's message is to listen to your life, listen to your body.

There will be times of productivity and times of rest; sometimes what you think of as rest is actually productive.

Important to note: this is research-backed and all based on data.

There is significant data around the hormonal piece of cycles and productivity (males cycle in 24 hours where women cycle in 28 days) as well as findings that women (and men) are not designed to work optimally in a 47-hour workweek, which is the average in America.

Even for women with irregular cycles or who are menopausal, there are times when energy is high and times when energy is low. 

Life happens in seasons and cycles, but we want to do everything all the time.

We live in a society that only celebrates visible doing and visible progress.

However, sleep is actually incredibly productive for organizing our hormones, organizing our memories, detoxifying, and digesting-- so much happens while we sleep that is productive, even though from the outside it doesn't look like anything is being done.

The “do less” philosophy: look at the places in your life where you think nothing is happening and you judge yourself, and instead, embrace all of the different kinds of progress that you're making.

We have this expectation around productivity and accomplishment that isn't matching all of the ways that we produce and all of the ways that we are contributing.

On the results people are seeing with Kate's book, Do Less:

One example Kate received from a reader is that instead of rallying up her family for a weekend out just because it was sunny, she took the time to stay in, get some work done, and relax.

So, instead of acting in a way she thought she should based on what she thinks a sunny weekend should look like, she acted in a way that felt best for her body that weekend.

We're often living according to something outside of ourselves.

Because the female brain is typically awash in estrogen, and estrogen wires the brain to focus on consensus and connection, women do a lot of external checking.

Instead of checking in with ourselves, we check externally with our family to make sure everyone else is in consensus and then we make a decision.

Kate proposes we switch it around, to a degree, because we've lost track of ourselves.

Give yourself permission to stay home on a weekend day.

Ask yourself: Is this giving me energy?

This is a different way to approach decision making than our culture promotes, but it doesn't mean we shouldn't try it.

On managing your energy instead of managing your time:

Try this quick assessment.

Go through the different areas of your life, like your health, your relationship with your body, your spirituality, your romantic relationship, your families, your career, your finances, your friends.

Ask yourself, on a scale of 1 – 10 (1 is super draining, a 10 is super energizing), how energizing is this area for me, or how draining is it?

Which one of the areas has the lowest score?

Start there.

When our energy is being drained by mostly one area, it becomes an energetic drain, which will impact all the areas of your life.

"When we shore up the energy in one area, it actually enhances every other area of our lives".

On experiments:

Kate likes to invite people to try these ideas in a playful way.

For a lot of us who are interested in optimizing ourselves, optimizing our lives, optimizing our bodies, we can get kind of type A about the optimization process.

The concept of experiments feels more like "let's try this out. You've tried it one way, but have you tried it this other way?"

It's not about overhauling your whole life, it should be a playful, light invitation.

It also invites more of a scientific mindset— “try X and see if it works. If it doesn't you can drop it, but if it does, you can keep going”.

Not working doesn't mean you've failed; it means you've learned something and you can try another option.

On discovering what really matters to you & setting boundaries:

We think we know what matters to us, but it might not match up with how we're actually spending our energy.

Figure out what matters to you, and then match up the hours in your day to that.

Look at your calendar with a list of the things that actually matter to you in hand (your family, your marriage, the health of the planet, etc.)

Line it up: does this match up with how I spend my energy?

If not, how can I make more space for the things I say matter to me?

Quote from Kate Northrup on the Feel Good Effect Podcast on what matters when we look back on our life. #realfoodwholelife #feelgoodeffect #podcast #purpose #goals #productivity

"We lay in bed and think, ‘I wish I had gotten more done’, but all of those days add up to a life, and that's not going to be the big regret at the end"

Setting boundaries and saying no is a big part of that.

"We have to expand our capacity to be okay with other people not being okay".

Quote from Kate Northrup on the Feel Good Effect Podcast on taking being okay with other people not being okay. #realfoodwholelife #feelgoodeffect #podcast #purpose #resilient #productivity

It's a lifelong practice.

The idea of struggling with saying no because of someone else's disappointment is a feeling explained by evolution. 

There is a connection and a feeling in our bodies related to someone else's wellbeing; evolutionarily, it is related to our own wellbeing.

Practice with small things and over time, you can be okay with other people not being okay in greater amounts; it takes little bits over time practicing over time.

Write it down: If I'm saying yes to this, what am I saying no to?

On Kate's alternative book launch:

Kate has two young children, so she's not launching her book in the way she might if her children were in college, or the way she did with her first book before she had any children.

She needed to honor the season she was in.

On what it really means to be healthy:

"To listen to your body and build a connection where you actually know, for yourself, what's good for you".

Guest Bio

As an entrepreneur, bestselling author, speaker, and mother, Kate Northrup has built a multimedia digital empire with her husband, Mike Watts, that reaches hundreds of thousands globally. They are committed to supporting ambitious women to light up the world without burning themselves out in the process. Kate teaches data-driven and soul-driven time and energy management practices that result in saving time, making more money, and experiencing less stress. Kate has a membership of over 1,000 entrepreneurs called Origin® Collective that’s about infusing more feminine energy into your business and reclaiming your time, and she has also helped over 5,000 students heal their relationship with money with her signature Money Love Course. Her first book, Money: A Love Story, has been published in 5 languages, and her second book, Do Less: A Revolutionary Approach to Time and Energy Management for Busy Moms, is now available wherever books are sold. Kate’s work has been featured by The Today Show, Yahoo! Finance, Women’s Health, Glamour, The Institute of Integrative Nutrition, Wanderlust, The Huffington Post, and more. Kate and Mike live with their daughters in a cozy town in Maine.


Do Less

Connect with Kate on social media:

The Kate & Mike Show: All things Life, Love, and Business

The Top Five Regrets of The Dying, by Bronnie Ware

3 More Feel Good Effect Episodes You’ll Love

Inner Order, Outer Calm & Decluttering, with Gretchen Rubin

Paring Down to Create More, with Melissa Coleman

How to Get Unstuck and Simplify, with Ashley Gartland


  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

102 Want to Get Better at Dealing With Change? Here’s How, with Jenny Blake

Feel Good Effect PodcastPaige ReohrComment

Do you want to get better at dealing with change?

All of the inevitable constant ups and downs in life? If change is the only constant, let’s get better at it.

Want to get better at dealing with change? Here's how, with Jenny Blake on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #resilience #productivity

Want to Get Better at Dealing With Change? Here’s How with Jenny Blake

In this conversation, we’re talking with author and international speaker, Jenny Blake, who helps people move beyond burnout to create sustainable, dynamic lives that they love.

There is so much goodness in this episode from mindset to strategy to habits.

This is the last installment of our Summer Masterclass: 5 Tiny Habits That Will Change Your Life.

Listen now!


 On how Jenny got to writing her book, Pivot:

Jenny wrote Pivot, a book about how to figure out what's next and how to navigate change because she didn't feel very resilient to change.

Although she had the trappings of success, it wasn't until she left Silicon Valley and Google to go out on her own that she really started to calibrate her life and health to what she actually needed.

Up until that point, her life had been about people-pleasing, worrying, perfectionism, and a tremendous amount of anxiety and insecurity.

Yet, although she felt so free when she left Google, two years into running her own business she was wondering once again what was next with no paycheck to fund it.

"I realized I had to double-down on body, mind, spirit, and wellness practices in order to do anything. That's where it all starts and that's also what has helped me feel so much calmer".

On perfectionism and people-pleasing:

Perfectionism is rooted in two things: fear and desire.

The desire is to a great job or be a great person, and the fear is that if it's not done perfectly, someone isn't going to like it or bad things will happen.

Jenny has an analogy of domesticating dragons like fear and insecurity and perfectionism.

Just talk to them, "what're you trying to protect me from? What do you need from me?"

If you can have a dialogue with her fears and perfectionism, you can do something about it.

"Sometimes it's just having the fear and moving forward anyway."

Quote from Jenny Blake on the Feel Good Effect Podcast about fear and moving forward. #realfoodwholelife #feelgoodeffect #podcast #resilience #productivity

Instead of trying to battle it out, take care of yourself and listen.

It's okay to be afraid, it's okay to want to be perfect or to be an achiever or to be the best but we can kind of find peace with these things instead of having this war going on inside of us.

You can find self-love through self-trust and loving actions towards others.

"It doesn't serve me or anyone else for me to hold onto fear and insecurity, but there's still sometimes a gap between intellectually knowing that and then in our bodies really saying it's okay".

If you're someone who wants more self-love but doesn't know how to grab it, just practicing loving actions toward yourself can get you there.

On Pivot:

Although Pivot is definitely for the business and career space, it’s applicable to anyone who is looking at a change or transition in their life.

The Pivot method: when a basketball player stops dribbling and they're going to pivot, one foot stays planted and it doesn't move, then the pivot foot can scan for passing options.

The crux of the pivot method is to start with your strengths, with what's working, and with a vision of what success looks like one year from now.

That's your plant foot and it’s crucial in order to have any creativity or sense of momentum when you start scanning for what's out there.

Plant, scan, and pilot, and you can do it over and over.

On guiding principles and the happiness formula for health:

The happiness formula is about the ingredients in your life that help you feel grounded.

Make a list of micro and macro elements to your happiness.

  • What are my micro elements of day to day happiness? (reading, meditation, exercise, social opportunities)

  • What about on a macro level? (where am I living, what is my home environment like, what is my work picture)

Then when you're feeling down, you can go to this list and do what you need to do.

If you're feeling stuck, go smaller-- think about what you can do in ten minutes instead of an hour to bring you happiness.

Finding your values with a mind map:

1 | Write values on a piece of paper.

2 | Start by drawing spokes to what's important to you (gratitude, service, love, etc.).

3 | From those, draw spokes to what's important to you about that (from a value of freedom, what's important about freedom, time freedom, freedom to schedule my day how I want, etc.).

4 | Draw as much as you can and try to fill the page.

5 | Review and highlight themes from the page.

6 | Narrow down to five or six values that you can easily remember (*optional).

On how your body is your business:

Our bodies are fundamental in our ability to do or accomplish anything.

Once she left Google and worked for herself, Jenny realized that if her body wasn't feeling its best, her work and business were impacted; there wasn't anyone else there to pick up the slack.

She realized that her body was not the enemy.

Our bodies just want to help us, they just want to be healthy, that's it.

Now, she treats her body like her business and her best friend so she can do what she does best and honor the gift of having a healthy body.

Try writing it on a sticky note and place it somewhere you'll see it: “my body is not my enemy”.

And if you're not there yet, if you don't believe "my body is my best friend", write something that reinforces the relationship you want to have and can have (“my body is my ally”, “my body is my teacher”).

It's not easy to flip the script on seeing the body as an enemy.

There's some stuff we have to unlearn.

Focus on the relationship you want to have with your body.

On decision fatigue:

Decision fatigue is a fancy way of saying willpower is a limited resource.

Research shows that the more decisions we make, the muscles in our brains that are used to make decisions or exert willpower are fatigued.

When it comes to health, by the end of the day you can have the best intentions to work out or not eat sugar, but decision fatigue can get in the way.

As much as we can, create some routines or pair up working out with something else to make it less of a decision.

On meditation:

While walking and exercising for meditation is great, sitting with her eyes closed and breathing quietly has been a game-changer for Jenny.

It creates a quality of being and a quality of mind-body that is so healing, cumulatively too.

She used to feel like she didn't have time to meditate, but she's changed to now think about not having time not to meditate.

It is crucial for showing up for everything else in her day in her life in the best way possible.

Don't worry about doing it right.

Just sit spine tall so that your breath flows nicely, you feel proud, and your posture has integrity.

Try and relax the muscles in your face and deepen your breathing. 

That's it.

What's on Jenny's mind now:

Jenny is interested in soul and spiritual practices, even outside of religion.

We can all tap into this side of ourselves that has faith in things working out or faith in something bigger or can invite grace into our life, some of these principles that go beyond what we're doing on the surface.

How are we being and how do we find peace? How do we find a sense of soul, purpose, and peace underneath what's on the surface?

For now, Jenny loves podcasting and speaking.

But if she does write another book, she wants to write it for people interested in this kind of conversation that we’ve had today.

On surrender: 

Surrender means that every day for everything you can surrender needing to know how to answer a question about the next step.

Surrender is a process of releasing control and be willing to be shown, releasing attachment to the outcome and follow your intuition.

On what it means to be healthy:

“Radiating joy from the inside out”.

Quote from Jenny Blake on the Feel Good Effect Podcast on radiating joy. #realfoodwholelife #feelgoodeffect #podcast #resilience #joy

On one tiny change:

One tiny change: micro-moments of self-kindness.

I know that self-care can become an overwhelming idea, so I love the idea of breaking it down into micro-moments and calling it self-kindness.

What self-kindness looks like for you might be different than what it looks like for me-- that’s actually the beauty of it.

When you focus on what works for you then it doesn’t matter; you step out of that comparison cycle and spiral and into your real, beautiful life.

Here’s what I want you to do:

Go through the next day looking for micro-opportunities for self-kindness.

Maybe that looks like taking a five-minute walk outside or maybe it looks like going to bed a little early, taking some deep breaths, listening to your favorite song, or taking your foot off the break and looking for ways to take care of yourself.

Use the hashtag #teamtinychanges on social so we can see your work in action.

Quote from Robyn Conley Downs on the Feel Good Effect Podcast on focusing on what works and stepping out of the comparison cycle. #realfoodwholelife #feelgoodeffect #podcast #resilience #comparison #perfection

Guest Bio

Jenny Blake is the author of Pivot: The Only Move That Matters is Your Next One (Portfolio/Penguin Random House, September 2016), which won an award for Axiom Best Business Book in the careers category. 

Jenny also hosts the popular Pivot Podcast, which CNBC listed among 6 podcasts to make you smarter about your career, Entrepreneur selected as one of the top 20 female-hosted business podcasts

Jenny combines her love of technology with her superpower of simplifying complexity to help clients pivot their lives. Her motto: if change is the only constant, let's get better at it. 


Twitter: @jenny_blake

Podcast: Pivot Podcast


5 Tiny Changes That Will Change Your Life free download & printable

PIVOT: The Only Move That Matters is Your Next One

PIVOT Toolkit

Mind Mapping CNBC Video

PIVOT Podcast: What’s More Important to You Than Perfection?

PIVOT Podcast: How Meditation Rewired My Brain + 5 Tips for Making the Habit Stick

Girl, You Don’t Need Makeup

Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver

A Yoga Flow + Meditation Video for Everyday

3 More Feel Good Effect Episodes You’ll Love

Finding Healthy Middle Ground + Thriving with an Autoimmune Disease, with Phoebe Lapine

All the Ways I’ve Failed This Year (or thinking outside the failure box)

The Secret to Staying Gentle (When Life Gets Messy)


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  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

101 Want to (Finally) Finish What You Start? Here’s How, with Jon Acuff

Feel Good Effect PodcastPaige ReohrComment

Do you want to finally finish what you started? Or maybe you’re feeling kind of stuck where you are, overwhelmed by the next step? We’ve got you covered. 

How to finally finish what you start, with Jon Acuff on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #perfectionism #productivity

In this conversation with New York Times bestselling author, Jon Acuff, we are revealing the real reason that you might not be finishing what you start (and it’s probably not what you think). 

This is part four of our summer masterclass: five tiny habits that will change your life.

Listen now!


On what inspired Jon to write Finish:

For Jon's books, he likes to figure out a problem he has that a lot of other people have too and then he tries to solve it.

He got some feedback that people loved his book Start, but really struggled with finishing.

It surprised him, but the found a statistic that about 92% of goals fail.

He commissioned a researcher from the University of Memphis and, together, they spent nearly 6 months studying 900 people working on goals to figure out what it really takes to finish something.

Jon noticed a trend that, culturally, we over-celebrate the beginning but we very rarely talk about the difficulties of the middle and the end.

On the “day after perfect”:

A big part of the book addresses perfectionism as the biggest obstacle you face.

"Perfectionism is rampant right now, in part because we're able to compare ourselves to other people".

The significance of day 2 or day 13 in his book is what Jon calls the “day after perfect", when it hasn't worked.

Most people grade themselves on a pass/fail scale when it comes to a goal, it's all or nothing, and they aren't happy with 80%.

And really, we all struggle with perfectionism to some degree.

Jon has a 30-day approach, and in his program, he would see the greatest drop-off on day two.

The problem is that day one is the excitement, day two is the work.

On why you should cut your goals in half for long-term success:

In our culture, we have this mentality where we say things like "aim for the moon and even if you fail, you'll land amongst the stars", or "go big or go home".

We come up with these massive dream goals.

In his research, Jon had a theory: if your goal is to lose 10 pounds and you only lose 8, you don't celebrate, you feel like you've failed, and you quit.

So here’s what he tested: in the middle of this 30-day experiment, he had participants cut their goal in half, which made a lot of people uncomfortable.

The people who did it, though, were 63% more successful.

The takeaway isn't to overshoot and then cut it in half. 

Instead, it's about having the right size from the beginning and then moving on from there.

Sometimes we just need to give ourselves more time.

On secret rules and how they get in the way of success:

Secret rules are the ideas that we carry around in our head that just aren't true and that get in our way.

Questions to ask yourself to identify your secret rules:

  • Why did I do that? 

  • What are the rules that are driving this situation?

  • What does that mean?

On why being kind to yourself is the key to success:

Quote from Jon Acuff on the Feel Good Effect Podcast on being kind to yourself. #realfoodwholelife #feelgoodeffect #kindness #selfcare #productivity

"Be kind to yourself".

Goal setting hack: if a trainer or a friend gave me this same goal, would I feel like they weren't being very fair?

We are the harshest critics of ourselves.

Increase your likelihood for success = be kind to yourself + lengthen your timeline + cut your goal in half.

Self awareness leads to understanding secret rules and moving beyond them.

It can take a while-- be forgiving.

Quote from Jon Acuff on the Feel Good Effect Podcast on self awareness. #realfoodwholelife #feelgoodeffect #kindness #selfcare #productivity

On the importance of fun and how it contributes to success:

How do I make this more simple and more fun for me?

We also tend to have this idea that it has to be difficult.

By doing so, we miss the chance to have fun.

Research shows over and over that you're more successful when you have fun.

Our culture teaches us that we can get everything done, just keep adding stuff.

It tells us to get up earlier and drink more coffee instead of, ahead of time, acknowledging that we can't do it all, shouldn't do it all, and then we can choose which things to bump.

Shame is pretending you can do it all, and when it falls apart you feel ashamed.

Focus on the things you can do, not the things you can't do.

Own what's important to you and avoid that guilt and shame.

Be courageous and make mistakes.

For parents, share your own examples, and give them space to learn their own lessons.

It's powerful to allow your kid to not be perfect.

Quote from Jon Acuff on the Feel Good Effect Podcast on success and fun. #realfoodwholelife #feelgoodeffect #kindness #selfcare #productivity #goals

For anyone struggling with health goals: 

Be kind to yourself and remember one size doesn't fit all.

What worked for other people might not work for you.

Always be editing, tailoring, tweaking, and be curious.

And have fun with it.

Jon on what's a good life: spending more time being myself and letting that be enough.

A health goal isn’t turning you into a different person. 

A health goal is allowing you to celebrate you you already are even more.

One tiny habit:

Pay attention to your own hidden rules.

1 | Do you have any rules, anywhere, that it has to be hard? 

2 | Pick one, and find ways to add fun and joy.

Guest Bio

Jon Acuff is the New York Times Bestselling author of six books including his most recent Wall Street Journal #1 Bestseller, Finish: Give yourself the gift of done.

For over 20 years he’s helped some of the biggest brands in the world tell their story, including The Home Depot, Bose, Staples, and the Dave Ramsey Team. Most recently he’s spoken to hundreds of thousands of people at conferences, colleges, companies and churches. Featured regularly on national media, Jon has been seen on CNN, Fox News, Good Day LA and several other key outlets.

In addition, Jon is also a big proponent of social media with blogs that have been read by 4 million people and almost 300,000 twitter followers. In 2010 he used his influence with his tribe to build two kindergartens in Vietnam. Jon lives with his wife Jenny and two daughters in Franklin, TN.


Instagram: @jonacuff


5 Tiny Changes That Will Change Your Life free download & printable

Jon’s books:

Brene Brown TED talk on shame

Teach Girls to Be Brave, Not Perfect TED talk

Jon Acuff on The Moment with Brian Koppelman podcast

Good Life Project podcast

3 More Feel Good Effect Episodes You’ll Love!

What I Wish I’d Known When Starting a Wellness Journey

A Quick Guide for the Perfectionist: What to do (and not do)

Why Struggle is Not Weakness, with Kate Fagan


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This post contains affiliate links.

100 Want to Make Good Habits Stick? Here’s How with Gretchen Rubin

Feel Good Effect PodcastPaige ReohrComment

Do you want to make good habits really stick?

Want to make good habits stick? Here's how, with Gretchen Rubin on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #personality #habits #routine

Want to Make Good Habits Stick? Here’s How with Gretchen Rubin

For habits that stick, we're going to one of the experts, Gretchen Rubin, who happens to be one of the most influential writers on the subjects of habits, happiness, and human nature.

This is part three of our summer masterclass five tiny habits that will change your life.

Listen now!


Do you want to make good habits really stick?

This is part three of our summer masterclass five tiny habits that will change your life.

Make sure to grab the cheatsheet so you can follow along.

For habits that stick, we're going to one of the experts, Gretchen Rubin, who happens to be one of the most influential writers on the subjects of habits, happiness, and human nature.

On how she left a successful law career for writing:

Gretchen became seized with an idea one day, while working for Justice O'Connor looking at the Capitol dome against the blue sky, wondering, "what am I interested in that everyone in the world is interested in?"

She became interested and started doing research on it, soon realizing that it was at the level of research people who write books do, and that people write books for a living.

And she realized, "I would rather fail as a writer than succeed as a lawyer, so I need to try".

So she started her new adventure, writing about human nature.

It took Gretchen 10 years to become an overnight success-- her bestseller, The Happiness Project, is actually her fifth book.

Her earlier books didn't receive as much public attention, but the ones following The Happiness Project continued to receive attention at a much larger scale.

And she loved writing all of them.

"Enjoy the process for what it is".

On the origin of The Happiness Project:

Gretchen got her idea for The Happiness Project while sitting on a bus on a rainy day during a moment for reflection. 

She thought, "what do I want from life, anyway?" and realized that she wanted to be happy, something she just never thought about.

So she thought, "I should have a happiness project".

It was such a rich, vast subject that got her excited for all the things she wanted to do, including making it her next book project.

In setting up The Happiness Project, Gretchen considered what the ordinary person could control, on an ordinary day, as part of regular life.

It's about what you can actually control and actually do; the very practical things you can do to make yourself happier, healthier, more productive, and more creative.

On what it means to “Be Gretchen”: 

You, of course, have to substitute your own name.

"The only way we can build a happy, creative, healthy, efficient life is on the foundation of our own nature, our own values, our own interests, our own temperament. There is no magic one-size-fits-all solution".

Quote from Gretchen Rubin on the Feel Good Effect podcast on building a happy, healthy life. #realfoodwholelife #feelgoodeffect #podcast #purpose

As people, we are mostly alike, but our differences are so important.

If you look at health interventions and diet programs, there is an underlying assumption that there is one right way or best way to do something. 

But it doesn't work for everyone.

Sometimes things work, sometimes they don’t, and it’s not your fault.

On why it’s so hard to know yourself:

There’s the way we wish we were, the way other people wish we were, and our assumptions about what people are like.

Gretchen tries to come up with laws of distinctions and vocabulary to describe how people may differ from each other:

  • Are you a morning person or a night person?

  • Are you a finisher or an opener?

  • Are you a simplicity lover or an abundance lover?

  • What did you do for fun when you were 10-years old?

  • Whom do you envy?

  • What do you lie about?

Accepting what you actually dislike opens up a whole new world of possibilities and alternatives.

If you're just beating yourself up, you're not going to move forward because you haven't acknowledged that you need to find a different solution.

On The Four Tendencies:

The Four Tendencies is a framework that divides people into four categories: Upholders, Questioners, Obligers, and Rebels.

It has to do with how you respond to expectations.

We experience two types of expectations: 

1 | Outer expectations: like a work deadline or request from a friend.

2 | Inner expectations: like your own desire to keep a resolution or eat healthier.

Check out the quiz: The Four Tendencies Quiz

  • Upholders readily meet inner and outer expectations: what's expected from others of them is important as are their expectations from themselves.

  • Questioners question all expectations: they'll do something if they think it makes sense, they don't like anything arbitrary or inefficient or unjustified. 

  • Obligers readily meet outer expectations but they struggle to meet inner expectations.

  • Rebels resist all expectations alike: they want to do their own thing on their own time.

When you know your tendency, you can set things up in a way that's more likely to help you get where you're going.

On the challenges and positives of each tendency:

  • Upholders are often judgmental of other people, puzzled and frustrated by others’ inability to follow through. They often have expectations that, for others, are unrealistic or need support.

  • Obligers are the rocks of the world, they're leaders, great teammates, and great family members because they really come through for other people. The limitations of an obliger often falls onto themselves, "I keep my promises to other people, why can't I keep my promises to myself?"

    • Solution: give yourself outer accountability. 

    • Obligers have a very common pattern of "obliger rebellion": they will meet, meet, meet expectations, and then they snap when they feel neglected or exploited.

    • "It doesn't matter what I should be able to do, it's only what I can do and what I will do".

  • Questioners are very focused on what's efficient and what makes sense, but where people have trouble is when they suffer from "analysis paralysis": they want more and more information to a point that is frustrating for others. And they often don't like being questioned themselves.

  • Rebels are very different from the other tendencies. The hacks and tips that work for other tendencies often don't work for them. For rebels, it comes down to choice and freedom.

Quote from Gretchen Rubin on the Feel Good Effect podcast on being authentic with yourself. #realfoodwholelife #feelgoodeffect #podcast #purpose

On why September is the new January:

We spend so much time in the school calendar, so for a lot of people, as much as January is a fresh start, September is a time for a clean pad of paper and freshly sharpened pencils.

"There's something about beginnings that has extra power… It's always the right time to begin, you don't need to wait"

It's good to have opportunities for reflection, what would I do differently?

Quote from Gretchen Rubin on the Feel Good Effect podcast on starting your goals. #realfoodwholelife #feelgoodeffect #podcast #motivation

On one little thing:

1 | Figure out what tendency you are.

Take the quiz here:  The Four Tendencies Quiz

2 | Pick one thing to do to leverage that tendency.

"How can I leverage this tendency to make it easier?"

 Use #teamtinychanges on social

Guest Bio

Gretchen Rubin is the author of several books, including the block- buster New York Times bestsellers, Better Than Before, The Happiness Project and Happier at Home. She has an enormous readership, both in print and online, and her books have sold more than three million copies worldwide, in more than thirty languages. She makes frequent TV appearances and is in much demand as a speaker. On her weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft. Rubin started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer. She lives in New York City with her husband and two daughters.


5 Tiny Changes That Will Change Your Life free download & printable

The Happiness Project by Gretchen Rubin

Better Than Before by Gretchen Rubin

The Four Tendencies by Gretchen Rubin

The Happier Podcast with Gretchen Rubin

Happier in Hollywood podcast

Take the Four Tendency quiz!

3 More Feel Good Effect Episodes You’ll Love

Inner Order, Outer Calm & Decluttering, with Gretchen Rubin

Paring Down to Create More, with Melissa Coleman

How to Get Unstuck and Simplify, with Ashley Gartland


  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

This post contains affiliate links.

99 Want to Find What You’re Passionate About? Here’s How with Karen Walrond

Feel Good Effect PodcastPaige ReohrComment

Do you want to discover what you're really passionate about?

Want to discover what you're really passionate about? Here's how, with Karen Walond on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wellness #purpose

Want to Find What You’re Passionate About? Here’s How with Karen Walrond

This conversation with Karen Walrond, we're talking about how to find out what you're passionate about. Karen gives us a beautiful definition of finding your superpower and passion with a very tactical step by step exercises to help you really hone in.

This is part two in our 5 Tiny Habits That Will Change Your Life Summer Masterclass.

Listen now!


Do you want to discover what you're passionate about?

I mean, really, know exactly what you're passionate about?

This is part two in our 5 Tiny Habits That Will Change Your Life Summer Masterclass.

Make sure you grab the Summer Masterclass freebie so you can follow along.

In today's episode, we're talking about how to find out what you're passionate about.

This conversation with Karen Walrond, she gives us a beautiful definition of finding your superpower and passion with a very tactical step by step exercises to help you really hone in.

On what she does:

Karen is a leadership consultant, who helps people provide purpose in their work by identifying gifts and values to integrate into work-life and life-life.

Started out by doing what she was supposed to be doing, earning degrees in engineering and law.

“I was doing what I was supposed to do rather than what I was called to do… I decided that this couldn’t work”

Although she was successful and respected in her work, she wanted something different, and ended up leaving her law position without a set plan.

In search for the next step, she discusses how she had to dig deep, asking…

  1. What is it that I love to do?

  2. What are the things that bring me joy?

  3. What are the things that when I achieve them, I get a real sense of purpose?

  4. What are my values?

On making the decision to leave:

After catching a client in an ethical dilemma, Karen realized the effect of her values mixed with her work responsibilities affected her well-being negatively.

She had been blogging for 5 years, and knew photography, writing, and public speaking were her biggest strengths and passions.

Using her site as portfolio of what she could do, Karen found practice in speaking, writing, and shooting.

Through this process, she valued and found importance in…

  1. Being patient

  2. Being open to opportunities

  3. “Being loud about the things that were important to me”

Quote from Karen Walrond about passion on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wellness #purpose

The hardest part about the transition of trading her old life for one of uncertainty was not loss of income, but loss of identity.

She felt like with her identity as a woman of color and values, she was letting down the people who needed her to stay.

“Mine your past for what it has given you thus far, and see how you can use that into the future; I don’t think anything is wasted”

After leaving her job, Karen sat down and made a list of everything she loves to do, both related to work and life.

She remembers reviewing her list, point by point, asking, “why do I love these things?”, to find clues as to what’s there for her and where they might take her.

She also made a list of passions, including both passions of love and passions of anger, asking further, “where can these take me?”.

On creativity and vulnerability:

“It’s easier to endure vulnerability, than comparison”

Quote from Karen Walrond about comparison on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wellness #purpose

Vulnerability: risk coupled with emotional exposure

Comparison: comparing your insides with somebody’s outsides

“Comparison will kill creativity… there is room in this world for all of us to do our art form… nobody does it with your voice, nobody does it with your experience, nobody does it with your insight.”

Keep falling forward.

Quote from Karen Walrond about creativity on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wellness #purpose

On finding your superpower:

What makes us different makes us beautiful, from Karen’s book, The Beauty of Different: Observations of a Confident Misfit

We tend to be uncomfortable with standing out, yet we are captivated by the people who do.

Find purpose in your life with the things that make you different: these are your superpowers.

You cannot get farther without diversity of thought and diversity of experience.

Fitting in vs. Belonging, from Brené Brown’s, Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone

Fitting in- forces you to fit a standard that holds you back

Belonging- understanding your self-worth and value, everyone else is worthy

On overnight success:

Yes, some people may become an overnight success.

But not a transformative success.

Hard work and practice at something purposeful will bring transformative success, although much of the behind-the-scenes may not be seen.

On leveling-up versus meeting expectations:

Something new takes time to get comfortable and routine with, but at some point we can get too comfortable and stop moving forward (or leveling-up).

Sometimes comfort is good, and leveling-up isn’t necessary.

Other times, in areas you feel like you just need more- don’t get comfortable.

Use that to progress.

On what it means to be healthy:

“I think being healthy is the same as being mindful and self-reflective… Being able to check in with yourself and give yourself a certain amount of grace and kindness”.

Karen’s morning intentions

  1. What can I do to feel healthy today?

  2. What can I do to feel purposeful today?

  3. What can I do to feel connected today?

Tiny change: journaling and figuring out what you really love, what you enjoy doing, what makes you curious.

1 | Get a piece of paper and draw a line down the middle.

2 | On the left side, start a freeform brain dump on anything that you enjoy doing.

  • Don't censor yourself and don't overthink it

  • Think about all the tiny details

  • Ask the people in your life what they think of when they think of you

  • Mining your past and mining your present.

As a kid what did you love doin gin your free time? as an adolescent, where did you spend your time? part of clubs/outside/around people/alone? 

What are you reading/listening to/watching now?

3 | On the right side, jot down quick thoughts about why.

  • What is it about those clubs you were part of or the things you're reading that you like? why are your drawn to it?

  • Look for a circle themes

4 | Write your three things and find ways to incorporate those themes into your life.

 Use #teamtinychanges on social.

Guest Bio

Karen Walrond, is a consultant and coach, with a focus on building meaningful business and leadership skills to change the world.

Using empirical, research-based principles of courage, vulnerability, authenticity and positive psychology, she helps executives, professionals & entrepreneurs infuse purpose in their lives and businesses.  

She’s a sought-after keynote and TEDx speaker, and has spoken around the United States and abroad to individuals and organizations on the topic of thriving, through leadership development, the magic of creativity, the valuing of cultural and racial diversity and inclusion, and the power of social media.  

Her bestselling book, The Beauty of Different, is a chronicle of observations that what makes us different makes us beautiful -- and may even be the source of our superpowers.

And finally, as an avid photographer and journaler, she uses creative exercises to help clients discover their own their gifts and superpowers, and how to use them in a way that allows them to thrive.


Instagram: @chookooloonks


5 Tiny Changes That Will Change Your Life free download & printable

The Beauty of Different: Observations of a Confident Misfit

Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone

3 More Feel Good Effect Episodes You’ll Love

How to Flip Your Goals to be Happier & Healthier Right Now

The 2 Decisions That Move Your Biggest Goals From Possible to Inevitable, with Hal Elrod

How to Step Into Your Power, with Lalah Delia


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  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

98 Want to Improve Your Focus? Here’s How with Leah Weiss

Feel Good Effect PodcastPaige ReohrComment

Do you want to improve your focus to be more present in your everyday life?

We've got you covered.

Want to improve your focus? Here's how, with Dr. Leah Weiss on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #mindfulness #wellness #productivity

Want to Improve Your Focus? Here’s How with Leah Weiss

This conversation with Dr. Leah Weiss is all about what mindfulness really means, how to create mindful practices in your daily life (even for the busiest schedules), and how to be more resilient to avoid burnout. This episode is the first part of our Summer Masterclass all about tiny habits that will totally change your life.

Listen now!


Do you want to improve your focus to be more present in your everyday life?

We've got you covered.

This is the first part of our Summer Masterclass all about tiny habits that will totally change your life.

Today's conversation is with Dr. Leah Weiss, author of How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind, and teacher of compassionate leadership.

Be sure to grab the free cheat sheet to follow along with each of the Summer Masterclass episodes.

Each episode has one little thing you can do to make a big difference.

Mindfulness: does it sound daunting, boring, or like something you could never do?

This episode is all about what you really need to know about mindfulness and how to do it in real life.

Dr. Leah Weiss has a depth of knowledge and experience when it comes true mindfulness and she's also a mama, so she knows what it's like to live in the real world.

Leah noticed that this lofty idea of mindfulness was really not translating well into our day to day, seeming like something unattainable that takes forever.

Mindfulness has a lot of research-backed effects when it comes to wellbeing, to feeling really good, and when it comes to helping and serving those around you.

"It's not about selfishness, it's about being in your body, being able to pay attention to the moment, which helps you live your best life and helps you to contribute in so many ways".

On mindfulness beyond meditation:

Leah found that as a mama, she needed to think about mindfulness beyond meditation, the other 23+ hours in the day.

Her book really clarifies how to leverage opportunities for mindfulness outside of the meditation context.

Meditation is in the service of having a perspective or way of being in the world.

It is a great, powerful way to cultivate, to train, to get stronger, but it's always been about the world.

Leah is more interested in reorienting our relationship with mindfulness, to say "what does it really mean to be mindful", and “why are we meditating if it's not to bring this into our relationships, our workplace, and stress?

There may be some pushback around personalizing meditation or framing it to benefit us in the workplace, but it's always been a complex idea that has infused meditation into real life and work.

Mindfulness is something that fits into all lifestyles and religions, too.

On the false dichotomy:

There is a natural formulation to put things into two separate categories at odds with each other, but often there are more than two options.

What does it mean to frame things as more of a spectrum?

There is often an expectation that we are a certain way in one context and a different way in another when in actuality, we are the same person bringing experiences into each space.

Everyone is dealing with something, and we can support that in the workplace.

On mindfulness in real life:

Mindfulness: the intentional use of attention.

Want to improve your focus? Here's how, with Dr. Leah Weiss on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #mindfulness #wellness #productivity

There's not a division between meditation as it's supposed to unfold in our life in the way that these practices have been framed.

We can be aware of what we are selecting and returning our attention to, even if it's doing the dishes or folding laundry.

But in a world that our attention is being pulled in different directions, we can experience overwhelm and an inability to feel a sense of fulfillment

On self-compassion:

The three-part definition that Dr. Kristin Neff uses is helpful in remembering the what in what we're doing.

Self-compassion: mindfulness + common humanity + self-kindness / self-coaching.

  • Mindfulness in that we can be aware of our own suffering.

  • Common humanity is being part of the human condition. It’s contextualizing what we're experiencing and using it as an opportunity to narrow and isolate or see it as a bridge to better understand other people.

  • Whether we can meet our own suffering with self-kindness.

  • Self-coaching refers to the idea that we can train ourselves in how we would theoretically respond to other people with this suffering, and can we respond to ourselves in that way.

On suffering in the context of mindfulness:

Suffering in the context of mindfulness refers to any of the things that we feel stressed, pain, discomfort, anxiety, or worry about.

It’s all of the negative states of mind that we experience in a day by day, moment by moment way that can be opportunities for growth and learning but for many of us that cause pain if we don't have a way to frame them.

Strategies for mindful practice:

1 | Throughout your day, as you go through all of your activities, return your attention to your physical body to understand what's going on.

How are you breathing?

What sensations are you experiencing?

What kind of tension are you starting to hold?

This translates into the ability to better regulate emotions.

Training ourselves to get better with recognizing the relationship between the emotional experience and the physical patterns we have can allow us to start to recognize those tells ahead of time.

Tip: give yourself brief reminders throughout the day to check in and create a habit of being more aware of what's happening in both your emotional and physical self.

2 | Train yourself in emotion narration + avoid burnout.

"If you don't metabolize your emotions as you go, then you're a time bomb".

There is a connection between an inability to know what we're feeling and a predisposition to have our emotions lash out when we're under stress.

Emotion narration: know what you're feeling.

We can train ourselves with repetition throughout the day by asking, "what am I feeling, emotionally and physically?

In helping professions, from doctors to social workers to stay at home moms, burnout is real.

There is a difference between empathy and compassion in the way it shows up in our brains and bodies.

Our bodies are not meant to sustain the upregulated empathy overtime.

With compassion, what we experience in our brains is connective and rewarding.

The empathy we experience is pain, the pain we are mirroring in the other person.

Checking in with yourself throughout the day is one way to increase resilience and build compassion.

3 | Monotask well + notice how you feel.

"The biggest misnomer is this idea that we can multitask".

We cannot do more than one thing at a time, but we can task-switch (go back and forth).

Each time we switch, though, there is a cost because we have to reorient to the new task.

This isn't something we can do effectively.

An alternative: set a timer for 25 minutes, do a very focused increment of work, stand up, take a 5 minute break, rejuvenate, and then repeat.

With this incremental and focused work, productivity is higher as is a sense of enjoyment and accomplishment.

"We're all works in progress".

Want to improve your focus? Here's how, with Dr. Leah Weiss on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #mindfulness #wellness #productivity

On what it really means to be healthy:

"To live with intentionality, to live with humor, it's both. The intentionality piece and the learning and growing and developing, but also this sense of humor implies a humility of knowing ‘I'm a work in progress, we're all works in progress’".

One tiny habit:

Pick a time of day and a task, put a time limit on it, and pay attention on purpose.

This is what I like to call "micro-mindfulness".

Do this everyday that you can over the next week.

1 | Pick a task: brushing your child's hair, folding the laundry, doing the dishes, sipping a cup of tea, etc.

2 | Pick a time limit, even if it’s 2 minutes.

3 | Pay attention on purpose: How does it feel? What does it smell like? What're the sounds around you?

Use #teamtinychanges on social to show me how you’re making changes with this tiny habit.

Want to improve your focus? Here's how, with Dr. Leah Weiss on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #mindfulness #wellness #productivity

Guest Bio

Leah Weiss, Ph.D. is a researcher, lecturer, consultant, and author.

She teaches Compassionate Leadership at the Stanford Graduate School of Business, where she created the perennially-waitlisted course "Leading with Mindfulness and Compassion."

She is a principal teacher and a founding faculty member of Stanford's “Compassion Cultivation Program,” conceived by the Dalai Lama.

Her first book, “How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind” (HarperWave) focuses on developing compassionate and soft skill-based leadership while also offering research-backed actionable steps towards finding purpose at work."


Instagram: @leahweissphd


Free Cheat Sheet: 5 Tiny Habits That Will Change Your Life Summer Masterclass

Grab Leah’s Book: How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind

Dr. Weiss on The Good Life Project Podcast

How to Cultivate Self-Compassion, with Dr. Kristin Neff

5 Grounding Episodes On Mindfulness

3 More Feel Good Effect Episodes You’ll Love!

The Secret to Staying Gentle (When Life Gets Messy)

How to Live a Resilient Life, with Dr. Rick Hanson

Meditation for the Rest of Us, with Kait Hurley


Share it via Facebook, Instagram, Pinterest, or Twitter

 Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

Subscribe on Apple Podcasts.

97 5 Tiny Habits That Will Change Your Life (Summer Masterclass)

Feel Good Effect PodcastPaige ReohrComment

Are you ready for 5 tiny habits that will change your life?

5 Tiny Habits That Will Change Your Life. Summer Masterclass from the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wellness #habits #routine

5 Tiny Habits That Will Change Your Life (Summer Masterclass)

Summer can throw us off our routines and we can often be overly-ambitious about all the things we want to accomplish before it’s back-to-school mode again. Or it can be a time to look at your life and make, tiny, effective changes.

Listen on for the 5 Tiny Habits That Will Change Your Life Challenge!

Listen now!


Are you ready for 5 tiny habits that will change your life?

Yeah, #teamtinychanges? We're all about it.

Summer around here is a time when we all get thrown off our routines.

I always end up being overly ambitious with everything I want to do during the summer, and then before you know it, it's full on back-to-school mode again.

But I also think that summer can be a time to look at your life and make teeny, tiny changes.

When the routine goes out the window, it's the perfect time to reevaluate.

"What little things can I tweak that might make a big difference?"

The 5 Tiny Habits That Will Change Your Life Summer Masterclass:

This is a totally free community challenge and all you have to do is grab the free cheat sheet here and then listen to the podcast for the next five weeks!

That's all there is to it.

There's one tiny change per week featuring a curated collection of conversations that I picked from our almost 100 episodes and put together for you.

Download the Free Guide!

    A sneak peak on who you'll hear from:

    • Leah Weiss: on how to improve your focus.

    • Gretchen Rubin: on how to make good habits stick.

    • Jon Acuff: on how to finally finish what you've started.

    • Jenny Blake: on how to get better at dealing with change.

    • Karen Walrond: on how to find what you're passionate about.

    Quote from Robyn Conley Downs on making tiny habits, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes #habits

    Here's a chance to listen on your own time, and take some action.


    5 Tiny Changes That Will Change Your Life free download & printable

    3 More Feel Good Effect Episodes You’ll Love

    How to Stop Overthinking Meals

    How to Create a Wellness Routine (you can actually stick to)

    Unpacking Mindset: What Mindset is, What it’s Not & 5 Ways to Shift it

    Show the Feel Good Effect Love!

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    5 Tiny Habits That Will Change Your Life. Summer Masterclass from the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #wellness #habits #routine

    96 Want to Create a Natural Skincare Routine? Here's How with Bethany McDaniel

    Feel Good Effect PodcastPaige ReohrComment

    Do you want to create a simple, beautiful, natural skincare routine?

    Or just find some simple swaps to replace those toxic ingredients on your shelf with safer alternatives?

    Create a natural, nontoxic, clean skincare routine, with Bethany McDaniel of Primally Pure. #realfoodwholelife #feelgoodeffectpodcast #podcast #nontoxic #cleanbeauty #naturalbeauty

    Want to Create a Natural Skincare Routine? Here's How with Bethany McDaniel

    Are you ready to create a natural skincare routine?

    That’s exactly what we’re talking about in this conversation with Bethany McDaniel, founder of Primally Pure.

    We’ll walk you through some simple swaps and troubleshooting for when you first switch to all natural skincare products as well as Bethany’s beauty routine and favorite products

    Listen now!

    My Favorite Primally Pure Products

    I pulled together my favorite Primally Pure products, including the deodorant and Everything Spray we talked about in this episode. Check them out here, and enter ROBYN for 10% off your first purchase.


    Bethany grew up dealing with a lot of skin sensitivities in a not-so-naturally-minded home.

    When she met her husband and his family, she was introduced to eating real food.

    It was appealing to her; she had always been interested in health but never really knew where to start.

    She tried a variety of diets, wanting something to cling to, but she never thought it could be something as simple as eating real food, getting enough sleep, or moving her body.

    She was intrigued, so she cleared up her diet and started taking baby steps.

    Around the same time, her husband’s family started a farm and she had begun formulating skincare products for herself and family.

    After getting encouraging feedback on her products, she started listing them on the farm website.

    It started picking up steam, and eventually it got to the point where she had to move her business to a website of her own.

    About 6 months into the business, she found out she was pregnant with her first daughter, which gave her the push to hire somebody on and move the business out of her kitchen and into a separate space.

    Now, Primally Pure is a team of 28 employees in a new, larger space.

    Bethany’s business was sparked by her interest in natural skincare.

    She dealt with different skin issues, constantly in and out of the dermatologist, on antibiotics too frequently, trying different creams and ointments, and having bad reactions to what she tried.

    She always wondered, though, if there was something she could be changing in her diet or something else other than medicine, but her dermatologist always told her no.

    The first natural product Bethany tried and loved was jojoba oil; she noticed a big difference just by swapping out whatever moisturizer she was using at the time for jojoba oil.

    And then when she met her husband and learned about the whole other side of things, which really started her journey into wellness and natural skincare.

    On flipping the script on mindset:

    Bethany tried so many things, really searching for the right diet, always wanting to be a healthy person and feel her best.

    When she was turned onto this simplified way of doing things, she started making one little switch at a time.

    Every shift encouraged her more, making it easier to keep going and wanting to learn.

    Instead of feeling overwhelmed by having done everything “wrong” her whole life, instead, she took it one step at a time and focused on making small swaps and really developing new habits slowly.

    There was just starting to be so much information out there when Bethany started this journey.

    She knew, that health and wellness were so much more simple than the world makes it out to be, but everyone has their own journey and you can’t force anyone else to change, which was the hardest part.

    There are still areas Bethany looks to improve, but it’s better to go at a pace you’re comfortable with, keep the stress down, and make it a fun transformation.

    Infuse joy and flip the script to process over goal; enjoy the learning instead of creating a sense that you need to fix everything at once.

    Quote from Robyn Conley Downs on finding joy in wellness, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes #joyful #wellness #gentle
    Quote from Bethany McDaniel on slowing down with wellness, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes #wellness #gentle

    “Take it one step at a time”.

    On the challenges of creating natural products:

    There are a lot of challenges that come with working with natural ingredients, but it's not even something Bethany thinks about replacing with synthetic alternatives.

    A big reason why she's able to work with natural ingredients and sell natural products is because Primally Pure is a direct to consumer brand-- they aren't available in any stores so they don't sit on a shelf waiting for someone to buy it.

    Because they are selling directly to their customers, they're able to control the amount of time between making a product and getting it into the customer's hands.

    Another factor that comes with natural ingredients is the consistency of the products.

    They're more sensitive to heat or cold compared to less natural products, so Bethany likes to make sure customers know what to expect and how to take care of their products.

    It just takes a simple mindset shift to understand what it means to have these kinds of products that come with great benefits.

    Even just since Primally Pure got started, there have been some big growth in the natural beauty industry.

    "People are just so much more warm to the idea of using natural products".

    And even though they still work to educate people about why it's important, it's not as foreign.

    On the benefits of switching to natural products:

    • In one study, 99.9% of breast cancer tumors were found to have parabens in them.

    • Deodorant is something we use every single day in such a sensitive, absorbent area.

    • Synthetic ingredients have the potential to disrupt hormones and cause toxic build up in the body.

    • It's the combination of all the toxic products used that starts to build up in the body and overtime cause problems.

    It's not about tossing all your products with chemicals in them or something terrible will happen, but it's just not good to do it with every product every day.

    Quote from Bethany McDaniel on natural, nontoxic beauty, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes #naturalbeauty #cleanbeauty

    "The more natural swaps you can make, the better"

    When you think about it as a lifetime of using toxic products, for years and years, that's when the problems can happen.

    Bethany's #1 recommended switch: deodorant.

    • Fragrance is also huge, both in what we spray onto our bodies as well as fragrance in our products, like heavily scented lotions or candles.

    • One thing to note if you switch to a natural deodorant: if you switch from an antiperspirant, you're going to sweat a lot more (for a little bit) with the natural, aluminum-free deodorant.

    Concerned about reacting to the product?

    • A lot of people are sensitive to baking soda, so there may be an initial reaction to the baking soda in natural deodorants.

    • Baking soda works really well at preventing odor, though, so Bethany has worked to find a balance in her products to eliminate odor and not cause reactions for majority of people.

    Concerned about getting it on your clothes?

    • Bethany applies deodorant before getting dressed to give it some time to absorb so it doesn't transfer to clothes.

    • She only recommends using one to three swipes; it's not necessary to use more and it's more likely to get on your clothes.

    Tip: how you eat can affect how much you sweat and how much your sweat smells or doesn't smell.

    Tip: exercising frequently can allow your body to sweat out toxins so you're not getting rid of it over the course of the day.

    View it as an experiment and figure out what works for you and affects you.

    "Getting to the root of the problem as opposed to masking the symptoms"

    On Bethany's evening beauty routine:

    1 | Whenever she can, Bethany takes a bath.

    2 | She loves using Primally Pure cleaning oil: it works really well as a cleanser, but it's also just a really soothing experience that helps you wind down.

    3 | She follows up with Primally Pure Everything Spray: to use it as a toner, you can either spray it on or apply it with a cotton round.

    4 | Primally Pure is coming out with new face serums this month!

    There are three options:

    • A plumping serum for aging skin

    • A clarifying serum for acne and blemishes

    • A soothing serum for sensitive skin.

    5 | Coming soon: face masks that cater to the same skin concerns.

    As a mama, these little moments are a whole ritual and experience.

    "Motherhood allows us to appreciate those little moments of joy"

    Remind yourself that you're a priority and infuse joy into wellness.

    On being a working mama and taking care of yourself:

    Bethany is trying to be more intentional about the things she has to be a part of and the things that she doesn't.

    As an entrepreneur, it's difficult to not be involved in everything.

    But she empowers her team to make certain decisions and go about things without needing as much of her approval or guidance.

    She's thinking more about the things that she needs to be a part of and the things that she doesn't, trying to let go of the things she doesn't need to be as closely involved with.

    It gives her more mental freedom to really focus on her kinds when she's with them, instead of all the lingering tasks.

    On what it really means to be healthy:

    "I think true health is not just about physical health, it's so multifaceted, so mind body spirit, a culmination of those three things and really trying to grow in knowledge and in applying what you learn every day... always growing and keeping things well rounded".

    Create a natural, nontoxic, clean skincare routine, with Bethany McDaniel of Primally Pure. #realfoodwholelife #feelgoodeffectpodcast #podcast #nontoxic #cleanbeauty #naturalbeauty

    Guest Bio

    Bethany McDaniel founded Primally Pure in 2015 out of her passion to share the natural skincare solutions she had discovered with others.

    As a teenager and young adult, Bethany struggled with acne, rosacea and various skin sensitivities. She tried a variety of creams and prescription medications, but nothing gave her lasting results. Somewhere in the midst of her skin struggles, Bethany’s family spontaneously started a beyond organic livestock farm called Primal Pastures. Her family’s journey with the farm opened her eyes to an entirely new way of living and caring for the body naturally.

    This new lifestyle inspired Bethany to switch to all-natural personal care products.  After purging her bathroom cabinets of toxic conventional skincare products, Bethany began formulating her own replacements with real, recognizable ingredients.  Much to her surprise, the products she made actually worked better than the dozens she had tried in the past.

    Bethany began selling her formulations on the Primal Pastures website and was completely surprised and overwhelmed by the positive response from customers in her Southern California community. Her home was quickly overrun with coconut oil, glass jars/bottles and shipping boxes, causing her to move the business into an office/warehouse space just a year later.

    Today, Primally Pure continues to grow at a rapid pace and Bethany remains passionate about providing customers with all-natural and non-toxic skincare products that support radiant skin, a healthy body and a happy self.


    • Use code ROBYN for a 10% discount on your first Primally Pure order.

    Connect on Instagram @primallypure

    Robyn’s Primally Pure products

    3 More Feel Good Effect Episodes You’ll Love

    Rethinking Healthy Skin: How to Restore the Skin Biome + Glow From the Inside Out, with Jasmina Aganovic

    Why Retouching isn’t Health: Real Beauty, Redefined, with Sarah Dubbeldam

    How to Naturally Balance Your Hunger Hormones with Kelly Leveque


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    95 Want to Stop Stressing About Food? Here's How with Elise Museles

    Feel Good Effect PodcastPaige ReohrComment

    It’s time to stop stressing about food, and we’re going to tell you exactly how to do that.

    It’s time to stop stressing about food, and we’re going to tell you exactly how to do that with Elise Museles on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #gentle #wellness #healthy

    Want to Stop Stressing About Food? Here's How with Elise Museles

    We’re going to talk about how to tell your food story, something that’s more important and impactful than any diet or meal plan you’ve ever tried.

    Our guest today is Elise Museles, a certified eating psychology a nutrition expert, creator of the food story platform, and the wildly popular blog, Kale and Chocolate.

    This episode is jam-packed with mindset shifts, habits, and strategies so you can take action, rewrite your food story, and unlock a world where you listen to your body and choose foods that feel good to you.

    Listen now!


    Our guest today is Elise Museles, a certified eating psychology a nutrition expert, creator of the food story platform, and the wildly popular blog, Kale and Chocolate.

    As an author, speaker, health coach, and podcast host, Elise’s mission is to empower women to create a healthier relationship with food and their bodies by changing what’s on their plate and what’s in their minds.

    This episode is jam-packed with mindset shifts, habits, strategies, and a game plan so there are so many ways to take action.

    On what led Elise to her interest in Food Story:

    For a while, Elise was obsessed with finding the perfect diet.

    In doing so, she read everything she could find and asked people about what kinds of diets they were following.

    The idea of food story stemmed from way back then.

    Then, when she went to the Institute of Integrative Nutrition in 2009, there was a lot of talk about the concept of bioindividuality, that we're all so different.

    Now that idea is a little more common, but back then, there were certain diets and rules that were supposed to work for everyone.

    And that really planted the seed for how we all have different food stories, which so much plays into, from the way you were brought up and the messages you received as a child to your thought patterns and your culture.

    Bioindividuality is the idea that we are all so unique, that we all have unique stories and unique metabolism.

    When Elise learned more about this idea, it really helped her release that search for the perfect diet, because there is no perfect diet.

    What works is what works for you.

    There was a relief when the search was over, but at that time Elise didn't know how to trust her intuition.

    She had no idea how to listen to her body after she had questioned everything and really silenced it.

    To find out what works for you, you have to be really connected to how you feel and how you think.

    In doing so, it set her on a path of self-discovery.

    On Food Story:

    Your food story is everything from what's on your plate to what's in your mind.

    So often we're caught up on the "whats", like what to eat and how much.

    But when you think about it as a story, there are lots of different themes and characters and it's always evolving.

    Your food story is the way that your mother talked about her body and what your father said about vegetables.

    It's the food that you eat what you're celebrating and then the food that you eat when you're heartbroken.

    It's knowing that you should be eating X and then eating Y instead.

    It's all of those things and the memories and the way that you were raised and the messages that you hear, it all comes together and it forms your unique story.

    The beauty of a food story is that it is always changing and evolving.

    Quote from Elise Museles. You are the author of your own story, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes #story

    "You can always change and write a new chapter; you are the author of your story".

    It gives you permission to let all of those things that have happened, just be.

    Obviously, your relationship with food is a part of your food story, but so often we think about our relationship with food and we become defensive and it's a dead end.

    But a story has more flow, and that's why Elise uses the term "food story" instead of talking about a "relationship with food".

    When Robyn was in her doctoral program, she was right at the stage of writing her dissertation before she dropped out.

    The topic of her dissertation would have been something along the lines of, "Eating Behavior, Decision Making, and Identity".

    It was about how we make decisions around food, how those decisions affect our identity, and how our identity affect our choices.

    And that's a lot like what Elise has done.

    By telling that story and interpreting the information, it’s a cycle in which your decisions impact who you are and who you are impacts what you do.

    Another part of our food stories is that they're not only our own, which allows people to feel more open.

    You set the foundation for your children's food story just like we have inherited a story.

    It's not just about what's on your plate; this impacts your entire life.

    On how to write a food story:

    Every single person has a food story.

    The first part is thinking about what your food story is and pulling out common themes.

    This is when you can think about what is or isn't working for you and what you'd like to rewrite or change.

    Then, you can go back and figure out where that came from, you can figure out what happened.

    And from there, when you can release it, you can start to feel more connected to who you are today.

    The next step is being really honest with yourself about what you want to change and how you want to feel and start to do things.

    "You can't create a new story until you know what you want it to be".

    On how to listen to your body:

    Being in your body physically, like yoga, is a great way to get in touch with yourself.

    Another way to practice listening is to notice all of the messages your body is sending you throughout the day.

    When you start to slow down and pay attention, you'll notice them.

    For example, think about the last time you said yes to something you didn't want to do, and later wished you'd listened to your body.

    But it's also not about beating yourself up, it's just a learning opportunity to reflect on decisions.

    It's not about guilt and shame, it's about whether you can say no when you mean no.

    Quote from Robyn Conley Downs. Replace judgement with curiosity, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes judgement #curiousity

    "Replace judgement with curiosity"

    And the slowing down piece is so important.

    It's about connecting to your body and you can't hear anything or have those honest conversations with yourself when you're stressed and moving rapidly.

    For anyone feeling frantic around food because they feel rushed in life:

    The thing for parents, is that we want to set good examples.

    You don't have to put out a tablecloth and create a whole experience when it comes to meals, but maybe you can just sit down and take a few deep breaths and a few moments to yourself; it's invaluable.

    Not only is it important for you, but you're showing your children that you prioritize your health.

    "You owe it to yourself to take a few deep breaths and nourish your body".

    Chocolate meditation:

    You can use any type of chocolate for this, it's just about paying attention to it.

    It's about bringing all of your senses to the table.

    Go really slowly, close your eyes, sit down.

    Smell this chocolate, think about your first memory with chocolate.

    Finally, bite in really slowly.

    And then stay in your space with that piece of chocolate; don't think about the next one.

    You'll notice how much more satisfying it is when you bring all your senses to the table.

    It's about seeing the difference when you're present, chocolate being an example of that.

    Quote from Elise Museles. Become present in your life, from the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #quotes #presence #mindfulness

    "When you're present in one area of your life it also teaches you to become more present in other areas of your life".

    Another way to practice "micro-mindfulness" is Robyn’s 5-Minute Morning.

    Turning a routine into a present experience is so grounding.

    Health and wellness are about so much more than the individual food we put in our mouths, so much more than going to spin or yoga.

    It's about this full picture of wellness.

    On the Environmental Working Group:

    Elise is passionate about the environment and the EWG is a bigger platform that supports the mission, which Elise is a board member for.

    They started more as a lobbying organization, but it's not more consumer-based.

    EWG does a great job of breaking down big ideas so they are more accessible.

    Dirty Dozen & the Clean Fifteen: this annual guide talks about which produce tends to have more pesticides and which ones are generally more safe to eat.

    EWG Verified: in this initiative, the EWG verifies beauty brands who are disclosing all of the ingredients.

    Skin Deep: this is an app (and website) that allows you to scan the barcode of beauty products and find out about the toxicity or safeness of them.

    On what Elise is excited for right now:

    She loves how the conversation is turning to health and feeling good and away from how you look and talk about diets.

    The shift feels gentler and more attainable.

    In her life, Elise is also excited about her podcast, Once Upon a Food Story.

    She's just getting started and she just loves hearing people's stories; stories connect us to one another.

    On what it really means to be healthy:

    "To feel really harmonious in your mind and body and not fight yourself. To have pure acceptance… to be really comfortable with who you are and to come from a loving place when you want to change".

    It’s time to stop stressing about food, and we’re going to tell you exactly how to do that with Elise Museles on the Feel Good Effect Podcast. #realfoodwholelife #feelgoodeffect #podcast #gentle #wellness #healthy

    Guest Bio

    Elise Museles is a Certified Eating Psychology and Nutrition Expert, creator of the Food Story platform and the wildly popular blog Kale & Chocolate. As an author, speaker, health coach, and podcast host, Elise’s mission is to empower women to create a healthier relationship with food and their bodies by changing what’s on their plate – and what’s in their minds.

    Elise recently launched her podcast, Once Upon A Food Story, where she shares the “Food Stories” of leading health experts such as Kimberly Snyder, Dr. Frank Lipman, Robyn Youkilis and more. She’s also the best-selling author of Whole Food Energy: 200 All Natural Recipes to Help You Prepare, Refuel, and Recover.

    Elise’s concept of Food Story was born from her personal struggles with food and body image throughout her life. Going on her first diet at age nine, Elise grew to become obsessed with dieting and calorie counting for many years to follow.

    She worked as a successful attorney with the Department of Justice, but still found herself immersed in dieting and nutrition knowledge. Eventually, Elise realized that the problem wasn’t the food itself; it was her thoughts, feelings, and relationship with her self. After her second son was born, Elise decided to leave her position as an attorney to go to nutrition school and pursue her passion for health and wellness as a career.

    Elise’s background in eating psychology differentiates her from other health experts (see below), as she not only creates beautiful recipes, but gets to the root of unwanted health and eating challenges. Through her unique Food Story Method, she helps clients understand where these thoughts and habits come from, so they can rewrite their personal Food Story, and reconnect back to the wisdom of their own bodies to lead them to make the best (and most delicious!) choices.

    In her down time, Elise enjoys spending time in nature with her two golden retrievers, practicing Vinyasa yoga, or cooking colorful meals for her husband and two sons—all amazing cooks as well! She’s also passionate about getting behind the lens as a food photographer and shares daily inspiration (and mouthwatering photos!) on Facebook and Instagram.  You can connect with Elise on Instagram @kaleandchocolate and on her website


    Whole Food Energy: 200 All Natural Recipes to Help You Prepare, Refuel, and Recover

    Energy Snack

    Robyn’s 5-Minute Morning

    EWG’s 2019 Dirty Dozen

    EWG’s 2019 Clean Fifteen

    EWG Verified

    Once Upon a Food Story

    Connect with Elise on Instagram @kaleandchocolate

    3 More Feel Good Effect Episodes You’ll Love!

    The Key to Feeding Your Family Healthy Food, with Taesha Butler

    How to Naturally Balance Your Hunger Hormones, with Kelly LeVeque

    How to Thrive with Real Food, with Sarah Adler

    Show the Feel Good Effect Love

    1. Share it via Facebook, Instagram, Pinterest, or Twitter.

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    This post contains affiliate links.

    94 Want to Break Up with Your Phone? Here's How with Catherine Price

    Feel Good Effect PodcastPaige ReohrComment

    If you’re ready to break up with your phone, this episode is for you!

    Ready to break up with your phone? Award-winning science journalist, Catherine Price, breaks down the science of what’s really going on in our brains when it comes to phones, addictions, and habits. #realfoodwholelife #feelgoodeffect #gentle #wellness #habits #routines #addictions #phones #technology #purpose

    Want to Break Up with Your Phone? Here's How with Catherine Price

    In this conversation with award-winning science journalist, Catherine Price, you’ll get a practical and hands-on plan to break up and then make up with your phone.

    Catherine breaks down the science of what’s really going on in our brains when it comes to phones, addictions, and habits. Then, we’ll talk about a plan and a mindset that will enable you to take a break and take control of your life.

    Listen now!


    Okay, be honest.

    Is your phone the first thing you reach for in the morning and the last thing you touch before bed?

    In this episode, we’re going to give you a practical and hands-on plan to break up and then make up with your phone.

    The goal isn’t to get rid of your phone, it’s to create a long-term relationship that feels good.

    You’re going to discover how phones and apps are designed to be addictive, and how the time we spend on them damages our ability to focus, think deeply, and form new memories.

    And then we’ll talk about a plan for your settings, apps, and environment, and mindset that will enable you to take a break and take control of your life.

    If you’re ready to break up with your phone, this episode is for you!

    We are talking with award-winning journalist, Catherine Price, a science journalist, author, and speaker.

    She helps individuals and organizations establish best practices to support their creativity, productivity, and mental health.

    I invited Catherine on the show so she could break down the science of what’s really going on in our brains when it comes to phones, and addictions, and habits because I believe knowledge is power.

    This is not about guilting you or shaming you or saying something is wrong with you if you’re looking at your phone all the time.