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  • 205. Key Reminders for the New Year: Growth, Emotions, and Change

    205. Key Reminders for the New Year: Growth, Emotions, and Change
    Jan 7 2026
    Do you feel pressure to set big goals and overhaul habits this time of year? What if the most important thing isn't what you do, but what you remember? In this episode, I'm sharing a list of reminders that I want to carry with me into the new year. These grounding truths can help settle you when you feel unsettled and guide you toward growth when it seems impossible.

    You'll discover why progress often feels uncomfortable before it looks like positive change. You'll learn that being regulated doesn't mean being calm, but rather being responsive while feeling fully. I'll also talk about why longstanding habits can shift faster than you think and how emotions carry important messages that are worth paying attention to, not pushing away.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/205

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    24 Min.
  • 204. The Best of Habits On Purpose: Insights and Tools from the Year

    204. The Best of Habits On Purpose: Insights and Tools from the Year
    Dec 31 2025
    As we wrap up the year, it's the perfect time to reflect on some of the most impactful insights and tools shared on Habits On Purpose. In this special episode, I've compiled a collection of powerful moments from past episodes—reminders and strategies that have helped many of you throughout the year.

    As you listen, I invite you to reflect on how these tools and reminders resonate with you now, and how you can carry them forward into the new year. Whether you're looking for clarity, perspective, or a little more balance, this episode is a great way to reset and recharge for what's ahead.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/204

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    22 Min.
  • 203. Holiday Stress Relief: Shifting from Obligation to Choice

    203. Holiday Stress Relief: Shifting from Obligation to Choice
    Dec 24 2025
    The holiday season often brings a lot of joy, but it also comes with its share of stress and obligations. In this episode, I explore a simple but powerful shift that can change how you experience the holidays: the difference between saying "I have to" and recognizing "I choose to."

    The habit of saying "I have to" can quickly take over during the holidays. You'll discover how recognizing your ability to choose is liberating, and how this simple shift can reduce stress and make holiday interactions lighter and more manageable. I'll guide you through practical examples of how to apply this shift to everything from family time and food choices to setting boundaries and saying no.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/203

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    17 Min.
  • 202. Reactivity Reset: A Mental and Emotional U-Turn

    202. Reactivity Reset: A Mental and Emotional U-Turn
    Dec 17 2025
    Do you ever feel like you become reactionary and out of control in an instant? In this episode, I explore the feeling of being reactive, particularly when it happens with the people you care about most. Reactivity can make you feel like you're no longer in control of your emotions, and the intensity of that reaction can feel overwhelming and insurmountable.

    Today, I'm introducing the concept of a mental and emotional U-turn, a tool that can help reduce reactivity and give you clarity about what's happening when you feel triggered. You'll learn how to recognize when you need to do a U-turn by paying attention to your emotions and physical sensations. I'll guide you through how to slow down in those heated moments and keep your focus inward rather than getting pulled back into the situation.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/202

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    16 Min.
  • 201. How to Stop Trying to Control Everything

    201. How to Stop Trying to Control Everything
    Dec 10 2025
    Do you bristle when things do not go according to plan? In this episode, we explore how the habit of trying to control everything becomes one of the biggest time wasters and energy drains in your life. When you pour effort into things that are not fully under your control, you lose time, and you exhaust your mental, emotional, and physical resources.

    Many of us do this without realizing it. Trying to manage other people's feelings, reactions, or interpretations drains our energy and leaves us feeling ineffective. I explore why the urge to overcontrol develops and what changes when you shift your attention to the small category of what is genuinely yours to manage, rather than the much larger category that is not.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/201

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    17 Min.
  • 200. Feelings Are Not a Sign of Failure: Rethinking Emotional Capacity

    200. Feelings Are Not a Sign of Failure: Rethinking Emotional Capacity
    Dec 3 2025
    What if being undone, feeling big emotions, or even feeling overwhelmed is actually what healing looks like? Most of us have been taught that doing well means feeling calm, composed, and in control, but I want to make the case that falling apart might be a sign of your greatest emotional strength and a marker that you're at a meaningful growth edge.

    In this episode, I explore why emotional capacity, strength, resilience, and progress sometimes look messy. You'll discover why feeling big feelings isn't failure; it's often a sign of recovery. You'll learn how a regulated nervous system isn't defined by calm, but by responsiveness. And you'll understand why emotional intensity may mean your system is no longer in survival mode, but is expanding its capacity to hold more of your lived experience.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/200

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    14 Min.
  • 199. Reframe Your Narrative: Change What You Make Things Mean

    199. Reframe Your Narrative: Change What You Make Things Mean
    Nov 26 2025
    Do you ever find yourself reading too much into a situation and suddenly thinking everyone around you dislikes you? In this episode, I explore how the meanings we assign to everyday moments can shape our experience of life. These interpretations can either lift us up or weigh us down, often without us even realizing it.

    You'll discover how to identify your default meaning-making patterns and learn how to choose interpretations that work for you, not against you. I'll share specific prompts to help you reframe moments of struggle with compassion and curiosity, without falling into the trap of toxic positivity. By the end, you'll have tools to catch yourself in unhelpful narratives and experiment with meanings that support your growth.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/199

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    10 Min.
  • 198. The Top Mistakes of Habit Change and 4 Keys for Real Progress

    198. The Top Mistakes of Habit Change and 4 Keys for Real Progress
    Nov 19 2025
    Have you ever mapped out a perfect plan for change only to watch it fall apart within days? That cycle is not a discipline problem. It is a sign that the foundation beneath your habit change is missing the elements that make new patterns truly sustainable. Most people focus on the plan itself, not the internal and practical skills that allow a plan to hold up in real life.

    In this episode, I break down the most common mistakes I see when people try to change their habits and why those approaches backfire. You will also learn the four keys that create real progress. When you focus on these foundations, you build habits that work in the midst of unpredictability rather than collapsing under it.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/198

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    16 Min.