This episode will help you to pause and reflect on the internal conflict that happens within you when you hold yourself back. The first step to overcoming our internal barriers is noticing them in a curious and compassionate way.

This episode will help you to break unhelpful patterns, whether you find yourself getting caught up in unwanted thoughts or negative self-stories or find yourself "polishing" your work due to perfectionism, procrastinating or avoiding the very actions that would help you reach your hopes and dreams.

In this episode I discuss the choice point, developed by Russ Harris, an expert in acceptance and commitment therapy, which is a simple model for making value-driven decisions. I've included an image of this below so that you can visualise it more easily.

This episode will help you identify an aspirational, values-aligned goal, or what I'd call a bold goal. A goal that takes courage to achieve. A goal that creates energy within you when you imagine it.

All too often, we scale back our goals or set safe goals, in order to avoid failure or disapproval. In this episode I ask a number of reflective questions to help you develop a goal that is truly important to you. From there I guide you through identifying a first step towards this goal, so that you can start taking action.

This episode introduces the idea of radical acceptance. Being more accepting of reality, e.g. that some people will disapprove of our work or ideas and sometimes we will make a mistake or fail, can open the door for change. When we stop struggling against reality we are free to problem solve and move forwards.

There are some experiential exercises in this episode that will help you connect with your bold self, including Dropping Anchor. I also talk about nervous system regulation and reframing performance-related anxiety into something more helpful.

This episode brings together the key ideas from the previous episodes and invites you to think about ways that you can develop momentum and sustain it over time. There's an opportunity to reflect on past challenges and to think about your uniqueness, such as playing to your strengths and how your mind works. I talk about working in seasons and encourage you to think about what sort of patterns would suits you best over the days, weeks and months.

Finally, I return to the idea of acceptance and also highlight the need for self-compassion.

I'd love to hear how you've found these podcasts and what you've taken away from them.