If your mind won't switch off at night, or you're running on empty by the time you get home, try The Evening Upgrade. It's a free 10 minute audio with Julie that helps you actually put the day down and rest properly: https://marketing.millieside.com/evening-upgrade

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In this episode of The Upgrade, Julie breaks down why you keep repeating the same patterns in your life, even the ones you don't actually like, and introduces something called the Familiar Filter to help you spot what's really driving your automatic reactions. You'll learn why your body reacts before you've even had a conscious thought about it, and why wanting to change on the surface isn't enough to actually change your behaviour. By the end, you'll have a simple five step process you can start using this week to build new evidence for who you actually want to be.

➡️ Why your subconscious mind quietly overrides your conscious decision to change

➡️ How childhood experiences shape the automatic reactions you have today

➡️ The five step Familiar Filter process to interrupt old patterns in the moment

➡️ Why your body reacts before your mind has even caught up

➡️ How to start gathering evidence for a new identity, one small moment at a time

⏱️ TIMESTAMPS

00:00 Introduction

01:06 Introducing the Familiar Filter

02:22 Conscious mind vs subconscious mind

03:13 How the familiar loop actually works

04:30 Where these patterns start in childhood

06:06 Why we get addicted to a life we don't like

08:02 Client story: reacting vs deliberate action

10:11 The five step tool to break the pattern

14:37 Shifting your identity, not just your behaviour

17:03 Try this: The Evening Upgrade audio

The Upgrade is Julie Smith's weekly show for capable people who know they're meant for more but keep getting pulled back by an old version of themselves. Every week Julie unpacks the real psychology behind why you hesitate, overthink or play small, and gives you practical tools to rewire the beliefs keeping you stuck, so you can feel safer being seen, asking for more and building the life you actually want. If this episode landed, next week's will too.

🔔 Subscribe so you don't miss the next one: https://www.youtube.com/@juliemillieside?sub_confirmation=1

💬 CONNECT WITH Julie Smith

Instagram: @juliemillieside

Website: https://millieside.com/