On the Season 2 debut of Lost Cultures: Living Legacies , we travel to Bermuda, an Atlantic island whose history spans centuries and continents. Once uninhabited, Bermuda became a vital stop in transatlantic trade, a maritime stronghold, and a cultural crossroads shaped by African, European, Caribbean, and Native American influences. Guests Dr. Kristy Warren and Dr. Edward Harris trace its transformation from an uninhabited island to a strategic outpost shaped by shipwrecks, colonization, the transatlantic slave trade, and the rise and fall of empires. Plus, former Director of Tourism Gary Phillips shares the story of the Gombey tradition, a vibrant performance art rooted in resistance, migration, and cultural fusion. Together, they reveal how Bermuda’s layered past continues to shape its people, culture, and identity today. Learn more about your ad choices. Visit podcastchoices.com/adchoices…
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محتوای ارائه شده توسط Kari Watterson. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Kari Watterson یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
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Ep. 78: REPLAY - Using ChatGPT for Self-Development - Part 3
Manage episode 455188194 series 2802156
محتوای ارائه شده توسط Kari Watterson. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Kari Watterson یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
In this final episode of the three-part series, we explore one of the most critical but overlooked steps in personal growth: deciding what to do with what you’ve learned. It’s not enough to expand your awareness or gain new insights—real change happens when you give your brain a clear directive on how you want to move forward.
Through a replay of a screen recording originally shared on LinkedIn, I walk you through what I do after a ChatGPT session to keep the momentum going. This isn’t about accumulating more knowledge; it’s about choosing a focus, creating clarity, and setting the tone for how you’ll apply what you’ve learned in your life.
The episode also touches on how narrowing your focus to what’s actionable and within your control helps filter out the noise, avoid overwhelm, and direct your energy where it can have the most impact.
Key Highlights:
- From Awareness to Action: Why gaining insight is only the first step toward transformation.
- Giving Your Brain a Directive: How to decide what you want to focus on and what to keep in mind moving forward.
- Narrowing the Scope: The power of focusing on what’s actionable to avoid stagnation and overwhelm.
- Using ChatGPT for Momentum: How AI can help spark ideas and clarify your next steps.
---
Links to screen recordings referenced in this episode (originally published on LinkedIn):
-- Episode 76
-- Episode 77
-- Episode 78
---
Recommended resource:
Book | A Handbook for New Stoics: How to Thrive in a World Out of Your Control
by Massimo Pigliucci and Gregory Lopez
---
Intro/outro music by JMW
---
Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com.
104 قسمت
Ep. 78: REPLAY - Using ChatGPT for Self-Development - Part 3
The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life
اشتراک گذاریManage episode 455188194 series 2802156
محتوای ارائه شده توسط Kari Watterson. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Kari Watterson یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
In this final episode of the three-part series, we explore one of the most critical but overlooked steps in personal growth: deciding what to do with what you’ve learned. It’s not enough to expand your awareness or gain new insights—real change happens when you give your brain a clear directive on how you want to move forward.
Through a replay of a screen recording originally shared on LinkedIn, I walk you through what I do after a ChatGPT session to keep the momentum going. This isn’t about accumulating more knowledge; it’s about choosing a focus, creating clarity, and setting the tone for how you’ll apply what you’ve learned in your life.
The episode also touches on how narrowing your focus to what’s actionable and within your control helps filter out the noise, avoid overwhelm, and direct your energy where it can have the most impact.
Key Highlights:
- From Awareness to Action: Why gaining insight is only the first step toward transformation.
- Giving Your Brain a Directive: How to decide what you want to focus on and what to keep in mind moving forward.
- Narrowing the Scope: The power of focusing on what’s actionable to avoid stagnation and overwhelm.
- Using ChatGPT for Momentum: How AI can help spark ideas and clarify your next steps.
---
Links to screen recordings referenced in this episode (originally published on LinkedIn):
-- Episode 76
-- Episode 77
-- Episode 78
---
Recommended resource:
Book | A Handbook for New Stoics: How to Thrive in a World Out of Your Control
by Massimo Pigliucci and Gregory Lopez
---
Intro/outro music by JMW
---
Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com.
104 قسمت
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1 Ep. 104 - Warm Regard, The Human Need for Nurture, Spiritual Reparenting - Wise Teachings From Tara Brach on the Pathway Back to Belonging 21:32
If you feel like you’ve been doing all the work—working on your mindset, taking action, making real progress… and still feel like something’s missing—this episode is for you. It might not be that you’re doing the wrong work. It might be that there’s something deeper you were never taught how to do: Holding your own presence with warmth. At the end of the day, this podcast is about mindset, identity, and overcoming the barriers that keep us from building and living a life that’s true to us—not one shaped by fear, avoidance, or others’ expectations. And while many episodes focus on breaking patterns, rewiring beliefs, and taking aligned action… ...some, like this one, are about helping you bring your whole, integrated, free self into that journey. That means sometimes we’ll turn to the wisdom of thought leaders and pioneers in emotional healing and human development whose teachings offer the kind of scaffolding we didn’t even know we needed. In today’s episode, we lean into the wise teachings of Tara Brach on the suffering created by a sense of severed belonging—from ourselves, from each other, from other species, and from this world—and how learning to nurture, both ourselves and others, can serve as the pathway back to belonging and wholeness. From Tara Brach's website: Tara Brach, Ph.D., is a spiritual teacher, psychologist, and author of several books including the international bestsellers Radical Acceptance, Radical Compassion, and Trusting the Gold. Her teaching blends Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a dedication to creating a more just, equitable, and loving world. Tara is the founder of the Insight Meditation Community of Washington. With Jack Kornfield, co-founded Banyan and the Mindfulness Meditation Teacher Training Program... ----- If this episode gave language to something you’ve been struggling to name—or softened a part of you that’s been holding it all together—consider exploring more of Tara’s work. Her teachings offer the kind of grounded, heart-centered support that can help you return to yourself with compassion, clarity, and care. If this episode resonated, please consider sharing this podcast, as well as Tara Brach's work. You never know who you may help by doing so. Inside this episode: A full reading of Tara Brach’s blog post: Where Does It Hurt? Healing the Wounds of Severed Belonging (February 26, 2017) Reflections from her 2018 talk: Survival of the Nurtured: Our Path to Belonging (Published November 2018) A deeper look into the concept of severed belonging Why spiritual reparenting might be the thing beneath the thing The shift from “fight, flight, freeze” to “attend and befriend” What it means to treat your own presence with warm regard A reminder that belonging isn’t gone. It’s just been forgotten. And we can remember. Cited resources: Tara Brach's website: https://www.tarabrach.com/ For blog posts, podcast + talk archives + guided meditations + courses + books Quotes: We are not the survival of the fittest. We are the survival of the nurtured.” - Louis Cozolino “To love someone is to learn the song in their heart and to sing it to them when they have forgotten.” - Arne Garborg For 1:1 Coaching with Kari: Click here to book a free 90-minute, deep-dive coaching call Connect on Instagram…
You’ve always been affirming something—whether you realized it or not. In this episode, I explore why affirmations can feel cringey to some and grounding to others—and how much of that has to do with language, not logic. I break down the connection between affirmations and self-talk, the neuroscience of repetition and identity, and why most of us have been unintentionally affirming negative beliefs for years. I also guide you through a fun, visual, spy-movie-style exercise to help rewire what your brain is filtering for—so you can start aligning your self-talk with who you truly are. This isn’t about becoming someone new, per se. It’s about syncing with the version of you that’s already in "your file." Key Topics Covered What affirmations really are—and why they’ve been misunderstood The connection between negative self-talk and negative affirmation Louise Hay’s legacy and the present-tense “I am” structure Why your brain filters reality based on what it’s told to find (RAS) The left-turn / right-turn metaphor as a model for identity redirection The spy movie visual: why pulling your “file” matters psychologically How to use emotion, repetition, and intention to build new beliefs Takeaways If you’ve been repeating it with emotion and conviction, it’s an affirmation. Resistance to positive affirmations often comes from the label—not the process. Your brain is already affirming something. The difference is whether you’re choosing it. You’ve been making left turns unconsciously—right turns are just as available. The RAS follows the directive you give it. You get to tell your brain what to look for. Visual exercises (like the “agent stat screen”) help bypass dissonance and let you experience change—on an embodied level. What To Do Next: Share this episode with someone who’s outgrown their old file. Leave a rating or review on Spotify or Apple Podcasts to help others find the show. Listen to Episode 102 with endurance runner, teacher, and mental health advocate Casey Stillwagon—founder of @Run5555km. Learn the personal story behind his mission to run 5,555 kilometers, the heart behind the mantra Stronger Every Stride , and how you can set your own goal and join the movement by tagging your runs with #StrongerEveryStride , #Run5555km , and @Run5555km . Every mile counts. Every step counts. Every person matters. Thank you for listening. Cited In This Episode: Louise Hay Muppets Most Wanted (Clip - Constantine Uncovered ) Mission Impossible (Ethan Hunt) The Bourne Identity (Jason Bourne) Alias (Sydney Bristow) Jumanji: Welcome to the Jungle (Official Trailer) Jumanji: The Next Level (Official Trailer) For 1:1 Coaching with Kari: Click here to book a free 90-minute, deep-dive coaching call Connect on Instagram…
1 Ep. 102 - Casey Stillwagon: Ultrarunner, Teacher, Mental Health Advocate Behind @Run5555km and #StrongerEveryStride 1:14:25
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پخش در آینده 
پخش در آینده 
لیست ها 
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دوست داشته شد1:14:25
پخش در آینده پخش در آینده لیست ها پسندیدن دوست داشته شدCasey Stillwagon is a teacher, ultrarunner, and mental health advocate based in Tokyo, Japan, and the human behind the uplifting Instagram account @Run5555km. Along with the mantra, Stronger Every Stride, Casey shares messages of hope, self-compassion, and quiet resilience to remind others, especially those struggling, of the inner strength we all carry. Earlier this year, Casey launched a personal challenge: to run 5,555 kilometers in one year. The number 5, as you’ll hear, carries special meaning. But the goal is about more than distance or personal achievement. It’s about sharing the message that we can all grow stronger, physically, mentally, and emotionally, one stride at a time. Casey has completed several endurance races, including the Fuji 5 Lakes Ultra and, most recently, the Fuji 3 Lakes Ultra Marathon, and is now quietly training for his ultimate goal: Japan’s largest 100-mile trail race, the Mt. Fuji 100. Running hasn’t just strengthened his body and mindset — it has transformed his life. It became a healthy outlet for coping, processing, and navigating life’s challenges. It helped him quit smoking while in the Navy, achieve three years of sobriety, and continue pushing beyond what he once believed was possible. Ultimately, running helped him build a life grounded in values, discipline, clarity, and a deep sense of purpose. In this conversation, Casey shares what running has taught him about emotional growth, why grace and self-compassion are vital for mental health, and what he’d tell his younger self. We also talk about the difference between pain and suffering, the toughness resilience requires, and how @Run5555km helps him stay motivated, and the message he hopes to send to anyone struggling: “What you’re looking for is inside of you." ⚠️ Content Warning: While our focus is on mental health, resilience, and inner strength, this episode briefly mentions a loved one’s suicide attempt in 2013. We recognize this topic may be sensitive for some. Please check in and take good care of yourself. If this is a topic that may be emotionally sensitive, pause, and consider listening when you’re in a space that feels private, supported, and right for you. Thank you. If you’re struggling: Please don’t carry it alone. There is help, and people who care. Talk to a therapist, counselor, or someone you trust. For immediate support — whether for yourself or someone else — the Suicide & Crisis Lifeline is available 24/7. Call or text 988 , or visit 988lifeline.org . U.S. Veterans: Dial 988 and press 1 , or visit veteranscrisisline.net . Support in Japan: TELL Lifeline (English): 0800-300-8355 | telljp.com/lifeline Inochi no Denwa (Japanese): 0570-783-556 (10am–10pm) Tokyo Suicide Prevention Center : 03-5286-9090 (8pm–6am daily; from 5pm on Tuesdays) Emergencies: Call 119 (ambulance/fire) or 110 (police) Cited in Episode: Book | What I Talk About When I Talk About Running by Haruki Murakami Races | Fuji 5 Lakes & 3 Lakes Ultra Marathons Song | One More Light by Linkin Park (Official Video) Connect with Casey: Instagram: @run5555km If Stronger Every Stride resonates with you, consider joining the movement. Whether you run 5,555 km in a year like Casey or follow your own pace, share your progress and tag @Run5555km with #StrongerEveryStride or #Run5555km to help spread mental health awareness and hope. For 1:1 Coaching with Kari, visit KariWatterson.com…
What if the real reason you keep restarting your goals isn’t about discipline — but about how uncomfortable it feels to watch yourself do the journey imperfectly? In this episode, I’m naming something I call perfectionist resetting — a hidden form of perfectionism that keeps us chasing clean slates instead of staying in the process long enough, messy enough, to actually cross the line. If you’ve ever struggled with feeling like you had to start over every time things got messy, this episode is for you. What You’ll Learn: Why perfectionist resets feel almost compulsive — and why recognizing the pattern matters. How shifting from clean slate thinking to completion thinking can give you a real shot at achieving big goals that once felt impossible. Why It Matters: With perfectionist resetting, it’s the compulsion — the deep discomfort with doing the journey imperfectly — that drives the cycle of starting over and burning out. Perfectionist resetting keeps you stuck restarting. Persistent progress is what moves you forward — even when the path is messy — and finally gives you a real shot at succeeding. Cited in this episode: Hidden Figures (Official Trailer) - 20th Century Fox For 1:1 Coaching with Kari: Website Email: kari@kariwatterson.com…
1 Ep. 100 - Guest Host, Ken Li: Top Life Coaching Tools & Insights + What You Should Do First 1:16:33
1:16:33 پخش در آینده پخش در آینده لیست ها پسندیدن دوست داشته شد1:16:33
پخش در آینده پخش در آینده لیست ها پسندیدن دوست داشته شدWhat would you share if you had just 45 minutes to offer someone a few tools that might stick with them for life? That’s the question that sparked this special 100th episode. When I was invited to speak to my daughter’s high school class, I asked myself: What are the mindset tools I wish I’d known earlier? The ones I return to again and again — in my life & in coaching others. And the ones I’d want students to walk away with — the kind that cut through personal growth noise & get to the root of things faster. That reflection became a class handout (linked in the show notes). Which led to a rich, ongoing conversation with my friend & fellow coach, Ken Li. And eventually — this episode. If you remember Ken from Episode 65, you know why I was excited to bring him back. He’s a career & confidence coach, a trusted friend, & someone I deeply respect — not just for what he teaches, but for how he lives it. Together, we each share three coaching tips that have helped us & our clients make meaningful, lasting change. The kind of insights that: • Shift how you see yourself • Help you turn longstanding obstacles on their head • Give you something tangible to work with and apply today Whether you’re starting out or starting over, this episode will help you reconnect with what excites you, expand what feels possible, & reimagine your path forward. I asked Ken to host this one — and the conversation he leads us through is rich, expansive, practical, & refreshingly fun. We hope you enjoy. Key Moments: 06:05 How we came about this topic 09:10 Process for selecting our top choices 10:10 Start with "What is the good life?" 14:10 Kari's 1st: The importance of awareness as it leads to choice 20:30 Ken's 1st: Mindset Before Tactics | Before Starting Any Project, Don’t Forget This 27:50 Ken's 2nd: Choosing the mindset of falling in love with the unknown | Fall in Love with the Unknown 35:55 Kari's 2nd: Adopting first principles thinking 42:10 Kari's 3rd: Learning the skill of silencing mental chatter 47:15 Relationship between negative thinking & cortisol; toll of chronic stress on body 48:00 fMRI visualization to silence chatter 54:50 Ken's 3rd: Define your own standard | I Finally Figured Out What This Maxim Means ; Ditch Perfectionism, Dolly Parton Style ; How Do You Know if Your Writing is Good? 1:00:00 Bonus tip: Design your life from your dreams, not your fears. Connect With Ken Li: Website LinkedIn Email: kenli@donthatethejob.com For 1:1 Coaching with Kari: Website Email: kari@kariwatterson.com Cited In This Episode: HS Class Handout (referenced in intro)…
We’ve heard a lot about inner child work—and many of you might also be familiar with reparenting. But what happens when the inner parent you created to support yourself becomes the one holding you back? This episode was born out of my own frustration with that voice in my head—the one that once helped me feel grounded and safe, but slowly turned into something else. What I now call: the hovering or helicopter inner parent. The voice that micromanages your attempts to stretch and grow. That interrupts boldness with an overabundance of caution. That tries to “protect” you by keeping you small. At one point, that inner parent may have been useful. But there comes a time when it stops strengthening you—and starts enabling you to stay stuck. If this resonates, I see you. I feel you. And this episode is for you. In this episode, we explore: Why the inner parent becomes overprotective—and what it’s costing you What it means to stop helicopter parenting your own growth How to liberate yourself—without burning everything down Why freeing yourself might be the most powerful thing you can model for your kids (and those you love) If you’ve felt stalled, strangely exhausted, or like you’re circling a dream without ever stepping into it—| this conversation might offer the language you didn’t know you were missing. You’re not here to be cushioned. You’re here to be tested and made stronger. You’re here to enter the training ground— and become who you know you’re capable of being. Before, those words might’ve felt like hustle culture. But now, they feel like the path you’ve been dying to be on. If this resonates, then you may feel like a restless racehorse before the gates open. This isn’t about rejecting growth or betraying your healing. It’s about recognizing when the inner parent you once needed… has become the very thing standing in your way. And learning how to ask it—clearly, gracefully, but with conviction— to step back so the real you can step forward. If you’ve been circling a desire— If you’re exhausted by the internal stop-start— This episode might be the mirror you’ve been waiting for. Let’s go. Cited Resource: Article | What Kids Raised By Helicopter Parents Are Like as Adults by Maressa Brown (updated September 2022) via Parents.com. ----- If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. To learn more about how 1:1 mindset coaching can help you change your life, visit KariWatterson.com .…
We all have an inner voice. It helps us plan, reflect, problem-solve, and create meaning. But when that same voice starts spiraling into rumination, self-doubt, or mental noise— or chatter —it can become the very thing that keeps us stuck. In this episode, we take a deep dive into the science and psychology of the inner voice, drawing on the groundbreaking research of Dr. Ethan Kross, author of the bestselling book, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It . You'll walk away with a deeper understanding of how the inner voice works, why it sometimes malfunctions, and how to shift from being hijacked by chatter to using your voice as a tool for clarity, direction, and emotional regulation. This episode is for you if: You find yourself looping on the same thoughts without resolution You struggle to focus or feel paralyzed by overthinking You're exhausted by your own thinking You’re ready to stop fighting your mind and start working with it We explore: What the inner voice actually is (hint: it’s not just self-talk—it’s part of your brain’s verbal working memory system) Why your brain loops on certain thoughts (and why it’s not your fault) The neuroscience of cognitive overload, and how chatter hijacks executive function How your inner voice shapes identity and decision-making—and what happens when it disappears altogether (as seen in the remarkable case of Dr. Jill Bolte Taylor) Practical ways to recognize when you’re in chatter—and how to regain perspective Plus: A series of self-reflection questions to help you notice the patterns of your own inner voice in your daily life: When is your inner voice most helpful? When does your inner voice tend to turn into chatter? What role does your inner voice play in shaping your sense of self? What situations tend to ‘jam’ your system? Are there types of stress—performance, social, emotional—that make your inner voice louder or more critical? How often do you realize you’re narrating your life in the moment? What might become possible for you if you knew how to work with your inner voice—without letting it overtake your attention, your energy, or your peace of mind? Even just beginning to ask these questions puts you in a position of greater agency. And that’s the purpose of this episode—not just to understand the science, but to use it as a lens to see yourself more clearly… and choose differently. Cited in this episode: Chatter: The Voice In Your Head, Why It Matters, and How to Harness It by Dr. Ethan Kross My Stroke of Insight: A Brain Scientist's Personal Journey by Dr. Jill Bolte Taylor TED Talk: My Stroke of Insight by Dr. Jill Bolte Taylor Ep. 97 - Salience: What It Is and Why Understanding It Can Change the Game Ep. 72 - How to Bounce Back Faster If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. To learn more about how 1:1 mindset coaching can help you change your life, visit KariWatterson.com .…
Why do certain thoughts feel impossible to shake? Why does your brain keep looping on self-doubt, worry, or fear—especially when you know those thoughts aren’t helping? In this short but powerful mini-episode, we unpack the neuroscience of salience —your brain’s “this matters” tagging system—and how it fuels mental chatter, emotional suffering, and stuck patterns. Inspired by insights from Dr. Ethan Kross’s book Chatter , this episode explores: What salience is (and why it’s not your fault you keep looping) How emotion, repetition, and focus train your brain to prioritize unhelpful thoughts How to shift the loop by redirecting your attention—on purpose If you’ve ever wondered why old beliefs, inner critics, or identity doubts keep resurfacing… this concept might change everything. You’re not broken—your inner voice mechanism might just be glitching and running a pattern that's making you feel that way. The best news is, when you understand salience, you can help train your brain to run new patterns — patterns that will help you stop looping and start building the life you actually want to be living. Cited resource: Chatter: The Voice In Our Head, Why It Matters and How To Harness It by Ethan Kross If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
What if the reason life feels so heavy right now isn’t because it’s hard… but because it’s the only thing in focus? In this episode, we explore what happens when the little things—like chores, emails, or keeping up with life—start to take up too much space… and how the antidote might not be better time management or efficiency, but something much more nourishing: Letting yourself want more. You’ll hear: A story from coach Jody Moore that reframes why the small stuff feels so big A perspective shift using the “energy pie chart” metaphor Why trying something new (even small) can dramatically recalibrate your inner world Laura Vanderkam's Tranquility by Tuesday Rule #6: One big adventure, one little adventure Jesse Itzler's take on the ancient Japanese ritual, Misogi, and how bringing identity-expanding challenges will dramatically enrich your life What happens when your life becomes more interesting to you Whether you’re stuck in the loop of productivity pressure, overwhelmed by daily logistics, or just craving something that feels more like you , this episode is your invitation to reclaim a piece of your life that’s been waiting. Listen if you’ve been thinking: “Why does everything feel so hard lately?” “I miss feeling excited about something.” “I’ve been managing life, but not really living it.” Key Prompt from the Episode: What would you love to give a little more of your pie chart to this week? Cited Resources: Better Than Happy Podcast by Jody Moore Tranquility by Tuesday by Laura Vanderkam How Jesse Itzler Incorporates Misogi Into His Life Episode 65 of The End of the Day Podcast with Career & Confidence Coach Ken Li: Finding Your Worth Beyond Societal Expectations Ken Li (Career & Confidence Coach) If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
What makes a habit sustainable—one that makes you excited to build? It’s not just about discipline or consistency. It’s about what your brain wants to come back to. And that comes down to choosing the right craving —and satisfying it well . In this episode, we re-explore James Clear's four-part habit loop— cue, craving, response, reward —with a spotlight on the craving–reward connection that changes everything. Because when you choose a craving that reflects your deepest yearning —and pair it with a reward that truly satisfies that yearning—you create a loop that doesn’t just help you show up… It becomes a loop you want to repeat. That’s what makes a habit feel easier to stick with, because you know in the process you're satisfying an internal yearning that's been seeking resolution for some time--and has been a bottleneck of sorts in your life. In this episode, we explore: Why craving is the most powerful part of the habit loop How to make your craving honest, compelling, and identity-expanding What it means to satisfy a yearning vs. just check a box The unexpected reward of stillness, silence, and internal ease Why some habits quietly drain you—and how to shift them Several real-life examples of potent cravings-rewards to help you see how you can apply this in your own life How this work actually helps you live more freely and fully Reflection questions to take with you: What is the true craving underneath the habit I want to build? If I slow it down… what am I really yearning for in this area of my life What kind of reward would satisfy that craving deeply enough that I’d want to come back to it—not just once, but over time? What would shift if I started designing habits around my energy , identity, and freedom —not just my to-do list? How could I anchor my next habit in a reward that feels like a return to myself? Cited Resources Atomic Habits by James Clear James Clear's Article Bank How to Start New Habits That Actually Stick by James Clear The Habits Guide: How to Build Good Habits and Break Bad Habits by James Clear If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
For so long, we’ve been taught that strength looks like pressure. That discipline has to hurt. That if we ease up, we’ll fall behind. But what if there’s another way? In this episode, I explore the idea of Gently Strong —a quiet, rooted power that doesn’t rely on cortisol, perfectionism, or overperformance. Whether you once identified as high-capacity and are rebuilding after burnout, or you’ve never quite felt “strong” in the way the world defines it, this conversation is for you. We’ll talk about: Why traditional strength often leaves us depleted What “gently strong” really means—and what it doesn’t How to stop fracturing off parts of yourself to survive How reclaiming your full self leads to greater choice, discernment, and self-trust And if part of you resists this idea—if “gentle” feels like it might make you soft or less ambitious—you’re not alone. This isn’t about replacing your edge with ease. It’s about adding more dimension to your strength. Gentle strength isn’t restrictive—it’s expansive . It gives you access to a wider range of internal responses, so you can meet life with greater agility, clarity, and self-possession. You don’t lose your drive. You gain more ways to lead yourself through whatever life brings. Download the Free Worksheet To help you reflect more deeply on this episode, I’ve created a companion worksheet: Download the Gently Strong Reflection Worksheet This downloadable worksheet includes: Journal prompts to explore resistance, readiness, and redefinition A space to reconnect with your past self, without shame Questions to help you lead yourself forward with intention and self-trust If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
Ever notice how you can go from feeling confident… to spiraling in self-doubt… in a matter of minutes? That’s not weakness. That’s a pattern. And once you see it, you can change it. In this episode, we’re unpacking the mind-body feedback loop —the often-invisible cycle where your body sends a signal, your brain assigns it meaning, and together they reinforce a story that feels true…even when it isn’t helpful. This loop isn’t just frustrating—it’s familiar. It’s your nervous system working to create internal consistency. But internal consistency doesn’t always support growth. Sometimes it keeps you anchored to a version of yourself you’ve already outgrown. We explore: Why change feels hard at the identity level How the brain and body mirror and reinforce one another What it really means to “think greater than your emotions” Why emotional tension isn’t a sign to retreat—but a signal to recalibrate And how to work with your mind-body loop to support who you’re becoming This episode bridges awareness and application , giving you insight and language to interrupt old patterns—and reroute them with intention. Cited Resources Breaking the Habit of Being Yourself by Joe Dispenza Awareness by Anthony de Mello If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
We all know what busy work looks like at the office — tasks that take time, energy, and focus away from making meaningful progress on the projects that actually move the mission forward. They feel productive, but at the end of the day, they just keep us occupied. And we do the same thing in our minds. We spend hours ruminating, second-guessing, and mentally rehearsing conversations — not because it helps us move forward, but because it keeps our brains busy. It gives us the feeling of productivity, while quietly pulling energy away from the real inner work that could actually create clarity or change. For me, thinking felt safer than not thinking — because as long as I was thinking, it felt like I was at least trying to solve the problem… of my life. When I wasn’t thinking, my brain would panic — worried I was being irresponsible, like I wasn’t doing enough to “fix” things. So I stayed in motion — even if it wasn’t getting me anywhere. In this short, insight-packed episode, I share a simple but powerful shift: Overthinking, ruminating, second-guessing? They’re not clarity. They’re mental busy work. And once I started labeling them that way — something changed. I stopped treating every thought like it deserved my full attention. I stopped exhausting myself trying to figure it all out. And I started to feel what it was like to reclaim my mental space — without having to fix or finish every thought first. In this episode, I’ll walk you through: Why mental effort isn’t the same as mental effectiveness How to recognize “mental busy work” in the moment Why we default to it (and how it keeps us stuck) A permission-giving shift that can help you feel lighter, clearer, and more capable If you’re tired of carrying the weight of constant thinking, this episode might be the emotional permission slip you didn’t know you needed. You might discover that your thoughts have been getting in the way — not because they’re wrong, but because they’ve just been...mental busy work. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
Have you ever felt like you’re moving through life on autopilot—checking off the to-do lists, meeting obligations, doing what’s expected—without feeling truly alive ? You're not necessarily unhappy, but you're not fully alive either. You feel like you're just going through the motions. That restless, 'blah' or 'meh' feeling has a name: languishing . Psychologists like Adam Grant describe languishing as the absence of well-being—not quite burnout, not quite depression, but a sense of stagnation and emptiness, and an important sign that something about how you’re engaging with your life needs attention. In this episode, we explore what it really means to wake up to your life. We’ll talk about the hidden reason behind restlessness, why not choosing is still a choice, and how to shift from being a passive passenger to the active pilot of your own life. If you've ever wondered, Is this all I'm going to do with my life? —this episode is for you. What You’ll Learn in This Episode Why that sense of restlessness or stagnation (languishing) is actually a powerful signal. The difference between default mode and autopilot mode —and why understanding them changes everything. How your brain defaults to the path of least resistance unless you intentionally choose otherwise. Why not choosing is still making a choice—and how to take back control. A simple but powerful framework to override autopilot and start moving with purpose. Cited Resources TED Talk | Adam Grant: How to Stop Languishing and Start Finding Flow Quote | "For me, happiness is the joy we feel striving after our potential." - Shawn Achor Click here for a downloadable worksheet containing: Key takeaways and summaries Reflection questions to apply the episode’s insights Practical exercises to help you shift out of default mode and engaging with your life again If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…
"I wish I had let myself be happier." In this episode, I share insights from a conversation with ChatGPT on one of the most profound regrets from Bronnie Ware’s memoir, The Top Five Regrets of the Dying, based on her experiences caring for patients in the final stages of life. The conversation dives into the active word in that statement— "let." What does it mean to let ourselves be happier? Why do so many of us resist it? And how can we shift from waiting for happiness to engaging with life in a way that leads to true fulfillment? This discussion expands into what it actually means to flourish—not as an achievement, but as a state of engagement with life. In this conversation, we unpack why flourishing isn’t the absence of struggle, but the presence of growth, momentum, and vitality. Key Themes Discussed: Why the regret "I wish I had let myself be happier" is so powerful The role of permission —how we unknowingly block ourselves from happiness What it truly means to flourish (and why it’s different from just feeling good) How flourishing can exist even within struggle The distinction between reflection for insight vs. reflection for transformation How happiness is better understood as progress toward something meaningful Dan Pink’s Autonomy, Mastery, and Purpose framework for motivation Practical ways to move from passive thinking to active engagement Key Takeaways: Happiness isn’t a goal—it’s a byproduct of meaningful progress and flourishing. True fulfillment comes from engaging in growth, not achieving a static state. Struggle doesn’t mean failure—it often signals growth, expansion, and momentum. Flourishing is about engagement, not external success. Autonomy, Mastery, and Purpose are key drivers of lasting fulfillment. Asking “What makes me feel alive?” is powerful—but acting on it is what leads to transformation. Reflection Questions: Take a moment to journal or think deeply about these: Where in my life am I already flourishing, even if I haven’t noticed it? What’s keeping me from giving myself permission to flourish and engage more fully with life? How can I move from thinking about change to taking action ? Which of the three (Autonomy, Mastery, Purpose) do I need to focus on more? What’s one small action I can take today that aligns with what makes me feel alive? Resources Mentioned: The Top Five Regrets of the Dying by Bronnie Ware The Modern Maverick: Why Writing Your Own Rules is Better For You, Your Work, and The World by Ed Haddon The Happiness Advantage by Shawn Achor Drive: The Surprising Truth About What Motivates Us by Daniel Pink Howard Thurman’s quote: “Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”…
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