📌 If your brain won't switch off and you're lying there running through tomorrow's meeting for the fourth time, try The Evening Upgrade, Julie's free 10 minute audio that helps you actually put the day down and sleep: https://milliesidecoaching.com/evening-upgrade

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In this episode of The Upgrade, Julie explains why you can understand your patterns completely, know exactly where they started and why you do what you do, and still walk into the same situation tomorrow and do it all over again. You'll learn why insight alone doesn't create change, and what's actually running the show underneath your conscious thinking. You'll walk away with a simple, practical tool you can use the next time you catch yourself overthinking, people pleasing or replaying a conversation at 2am.

WHAT YOU'LL LEARN

➡️ Why understanding a pattern and stopping yourself doing it are two completely different things

➡️ The 5%/95% split between your conscious mind and your automatic, body-led responses

➡️ Why talking things through can help you feel heard without actually shifting anything

➡️ A simple technique called "catch the body, not the thought" to interrupt a pattern in the moment

➡️ How to tell the difference between managing yourself and actually changing at the root

⏱️ TIMESTAMPS

00:00 Introduction

01:07 Recognising yourself in this pattern

02:21 Why insight alone hasn't shifted anything

03:08 Knowing it and doing it are not the same

04:24 The 95% running the show without you

05:19 Why talking therapy has its limits

08:16 Your body reacts before your mind does

09:21 The reframe: you've been working at the wrong level

10:09 The move: catch the body, not the thought

11:29 Two real examples of catching the body

15:07 Your action for this week

The Upgrade is a weekly live show for people who've done well at work and still feel like something's holding them back. The pay rises, the promotions, the ticked boxes are all there, but the drive that got you this far is now running the show whether you want it to or not. Every week Julie Smith takes one real problem you've probably searched for late at night and gives you something you can actually use, straight away. New episode every week, live on YouTube.

💬 CONNECT WITH Julie Smith

Instagram: @juliemillieside

Website: https://millieside.com/