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

Website
Instagram: @kari_mindsetcoach
LinkedIn

1:00:36

Do you have fond childhood memories of summer camp? For a chance at $250,000, campers must compete in a series of summer camp-themed challenges to prove that they are unbeatable, unhateable, and unbreakable. Host Chris Burns is joined by the multi-talented comedian Dana Moon to recap the first five episodes of season one of Battle Camp . Plus, Quori-Tyler (aka QT) joins the podcast to dish on the camp gossip, team dynamics, and the Watson to her Sherlock Holmes. Leave us a voice message at www.speakpipe.com/WeHaveTheReceipts Text us at (929) 487-3621 DM Chris @FatCarrieBradshaw on Instagram Follow We Have The Receipts wherever you listen, so you never miss an episode. Listen to more from Netflix Podcasts.…

about a year ago 10:19

MP3•Episode home

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.

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Links to screen recordings referenced in this episode (originally published on LinkedIn):
-- Episode 76
-- Episode 77
-- Episode 78
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Recommended resource:
Book | A Handbook for New Stoics: How to Thrive in a World Out of Your Control
by Massimo Pigliucci and Gregory Lopez
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Intro/outro music by JMW
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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 episodes

#Self-Improvement #Kari Watterson #Mindset #Personal Growth #Transformation #Change Your Life #Lifecoach #Fitness #Podcasting Education #Mental Health #Action #Thoughtworks #Succession #Dream

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

published about a year ago

MP3•Episode home

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.

Website
Instagram: @kari_mindsetcoach
LinkedIn

104 episodes

#Self-Improvement #Kari Watterson #Mindset #Personal Growth #Transformation #Change Your Life #Lifecoach #Fitness #Podcasting Education #Mental Health #Action #Thoughtworks #Succession #Dream

All episodes

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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

3 days ago21:32

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…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 103 - Affirmations, Reframed: Why You've Been Practicing Them All Along 28:50

10 days ago28:50

28:50

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…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 102 - Casey Stillwagon: Ultrarunner, Teacher, Mental Health Advocate Behind @Run5555km and #StrongerEveryStride 1:14:25

14 days ago1:14:25

1:14:25

Casey 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…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 101 - Resisting Perfectionist Resetting for Completion Thinking 14:26

22 days ago14:26

14:26

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…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 100 - Guest Host, Ken Li: Top Life Coaching Tools & Insights + What You Should Do First 1:16:33

25 days ago1:16:33

1:16:33

What 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)…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 99 - Liberating Yourself From Your Inner Helicopter Parent 17:25

30 days ago17:25

17:25

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 .…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 98 - The Inner Voice: What It Is, When It Breaks Down and How to Work With It 32:45

5 weeks ago32:45

32:45

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 .…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 97 - Salience: What Is It and Why Understanding It Can Change the Game 15:05

6 weeks ago15:05

15:05

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 96 - When Life Feels Hard & Unbalanced: The Want of an Interesting Life 19:47

6 weeks ago19:47

19:47

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 95 - The Craving-Reward Habit Loop 28:45

8 weeks ago28:45

28:45

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 94 - Gently Strong 12:38

8 weeks ago12:38

12:38

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 93 - Thinking Greater Than Your Emotions: Interrupting the Mind-Body Feedback Loop 11:28

8 weeks ago11:28

11:28

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 92 - Releasing Mental Busy Work 10:47

8 weeks ago10:47

10:47

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 91 - Not Choosing Is Choosing: Disengaging Autopilot 20:03

9 weeks ago20:03

20:03

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.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 90 - Letting Yourself Be Happier 35:05

10 weeks ago35:05

35:05

"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.”…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 74 - When We Believe Our Thoughts 18:44

37 weeks ago18:44

18:44

Welcome back to The End of the Day Podcast —a mindset podcast on a mission to help you think differently so you can start living differently. In this episode: New Series Launch: Introducing The Daily Shift —quick episodes (20 minutes or less) designed to deliver a single thought, tool, or insight to help shift your mindset and keep you moving forward. Today’s Focus: Key Insight: "Most people give up on what they truly desire because they start believing their thoughts." What We Unpack: The Power of Awareness: Recognizing this insight can be a game-changer. If you've ever felt like giving up (or quietly quitting), it’s a cue to pause and check in on what thoughts and beliefs might be steering your actions. Mindset Check: When you're struggling, it's likely that the quality of your inner dialogue has shifted. Our thoughts and beliefs are just words in our heads, but they shape our emotions, actions, and ultimately, our life's direction. Course Correction: Remember, you have the power to course correct at any time. By regularly bringing mindful attention to your thoughts, you can reclaim your sense of agency and influence your life's path. The Bottom Line: Taking Action: When we become aware of our thoughts, we reduce unnecessary emotional pain and get to where we want to go much faster. Questions to Help You Think Differently: What thoughts, when you believe them, slow your progress or make you want to give up? It's important to know what these are and to not be afraid of them. Beliefs, positive or negative/helpful or limiting, are equal in that they are just words. How much power we give them is up to us. These thoughts can serve as the cue to pause and reflect on the next question. What thoughts, if you believed them, would ignite your desire to get back on track? These are thoughts that make you excited to march toward the steps ahead because you know where those steps are going to take you. Think about it, write them down, and review them daily. They will become brain shortcuts and will be lifesavers when you’re struggling to stay on track. Episodes that partner with this one: Episode 32: Choosing Motivational Quotes with Intention (as a tool for personal growth) Episode 35: Giving Yourself the Permission You've Been Waiting For Quotes in this episode: "If nothing changes, nothing changes." - Courtney C. Stevens "No one is coming to save you." - Mel Robbins "You can't go back and change the beginning but you can start where you are and change the ending." - C.S. Lewis "Live in the present, but from your future. Most people live in the present, but from their past." - Dr. Benjamin Hardy and Dan Sullivan (10x Is Easier Than 2x) ----- Intro/outro music by JMW ------ To see how 1:1 mindset coaching with me will help you to think differently so you can live differently, visit my website to book a coaching call this week, or email me at kari@kariwatterson.com with the subject line: 'Book a Call to Experience Mindset Work" Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 73 - When You Start to Trust the Process 1:18:22

45 weeks ago1:18:22

1:18:22

In this week's episode, I share how I went from being completely overwhelmed and depressed by the state of my home to being almost 80% decluttered and organized and still excited and motivated to keep going. While I love a good decluttering story, I recorded this episode to share the mindset work that allowed me to take the first small step, and how I used that first small step to keep the momentum going. The biggest shift this time around was my compelling reason to start in the first place: I wanted the capacity to focus on the rest of my life. As I alluded to in episodes 70, 71, and 72, I finally gave myself permission to ask what area of my life, if transformed, would most free me up to go after my deepest yearnings. In essence, if I were to look at what most triggered my self-sabotaging behavior in my adult life, what would that be and what would life be like if that was an area I finally got under control? I share my journey because I know how it feels to think you're the only one with secret, shameful struggles. While household management might not be your Achilles' heel, I know each of us have something we long to work through so that it's no longer hanging over us, taking up precious time, energy and bandwidth that we could be using for seeing what life could be like without all the cognitive load. Even if decluttering and organizing is not your struggle, you'll get actionable mindset shifts and tools that will help you in whatever task or project you want to start, continue and finish. Cited in this episode: Dan Sullivan | Podcasts Lisa Woodruff of Organize 365 | Research | Organize 365 Podcast Quotes: By Dan Sullivan: “If we were meeting here three years from today—and you were to look back over those three years to today—what has to have happened during that period, both personally and professionally, for you to feel happy about your progress?” By Lisa Woodruff of Organize 365 (paraphrased): "Declutter so you can organize because when you're organized you can be more productive. And when you're more productive, you unlock time and capacity which you can put toward impact (or what you feel you're uniquely created to do)." Bottom line: we're organizing our households and ourselves not to do more dusting, dishes or laundry, but to reclaim our capacity so we can explore what it is we want for our lives. By Gustave Flaubert: "Be steady and well-ordered in your life so you can be fierce and original in your work." ----- Intro/outro music by JMW ------ To learn more about 1:1 mindset coaching with me: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 72 - The Second Part of Pattern Recognition - The Inevitable Rally 36:49

46 weeks ago36:49

36:49

In this week's episode, I share what it's like to do this work in real-time, when you're actually in the muck of your own mind. How do you navigate through those dark periods when you're believing the worst about yourself, and how can you use the power of active language to initiate the second part of pattern recognition -- the inevitable rally. Cited in this episode: Book | Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach Tara Brach Podcast (on Apple Podcasts, Spotify) The ADHD Experts Podcast | Ep. 501 - ADHD & Procrastivity: How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay The Weekend University Podcast | Rethinking ADHD - Dr. Russell Ramsay Article | Thinking Through Adult ADHD: Change Your Outlook and Cope Better with ADHD by Dr. J. Russell Ramsay (Psychologist, ADHD expert, speaker, author of several books on ADHD, including Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions) Article | What is Self-Efficacy? by Jabeen Begum, M.D. Quotes: By Brene Brown: "The limits of my language mean the limits of my world. Language is our portal to meaning-making, connection, healing, learning, and self-awareness. Having access to the right words can open up entire universes." By Tara Brach: “Fear of being a flawed person lay at the root of my trance, and I had sacrificed many moments over the years in trying to prove my worth. Like the tiger Mohini, I inhabited a self-made prison that stopped me from living fully.” By Tara Brach: “As a friend of mine put it, “Feeling that something is wrong with me is the invisible and toxic gas I am always breathing.” When we experience our lives through this lens of personal insufficiency, we are imprisoned in what I call the trance of unworthiness. Trapped in this trance, we are unable to perceive the truth of who we really are.” Exercise | Asking "What do I know to be true about me?" to rally out of dark moments ----- Intro/outro music by JMW ------ To learn more about 1:1 mindset coaching with me: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 71 - Making Momentum the Goal 43:33

47 weeks ago43:33

43:33

Last week we talked about harnessing the emotional intensity of your deepest yearning to 'hush' or quiet the areas of your life that are 'yelling' at you, This week we talk about channeling that deep motivation into action and how to avoid the common pitfall of gaining your reward from planning and thinking (and more planning and more thinking) versus from taking actual steps toward the change you want. If you have a cognitive bias toward thinking versus action, and you feel like you can't get beyond a certain point, this podcast episode is for you. Cited in this episode: Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff Mindset: The New Psychology of Success by Dr. Carol Dweck Breaking the Habit of Being Yourself by Joe Dispenza Atomic Habits by James Clear Radical Acceptance by Tara Brach (also: the Tara Brach podcast on all major platforms) Dr. J. Russell Ramsay (Psychologist, ADHD expert, speaker, author of several books on ADHD, including Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions) The 'Wanting vs. Yearning' Exercise ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who loves the idea of spending the next 6 to 12 months actively working through the thoughts and beliefs that have been keeping them from living and loving life. Part mindset, part habits, part identity, part self-talk, each week you'll learn tools and concepts that will help you clean up your thinking and deepen your belief in your ability to use your own mind to direct your own life. If this work feels like exactly what you've been missing, head on over to my website to sign up for my free offering (a 90-minute deep-dive coaching call) so you can experience firsthand how learning to direct your own mind will forever change your life. You'll walk away from the call with tools and resources that will have you looking at yourself and your life with fresh eyes and an empowered mindset. How long have you been struggling with the same thoughts and beliefs? And are you ready to fight for something different? To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 70 - Mind Hushing 40:52

48 weeks ago40:52

40:52

If you've ever turned down the radio to think, or decluttered before tackling a project or new task, you'll want to learn about house hushing. Coined by home decor author, Myquillyn Smith, house hushing is the act of "quieting" a physical space of visual clutter for 24 hours so the brain can experience what a room could be like without everything in it. Smith calls this "backwards decluttering" because you get to experience the emotional and visual benefit of decluttering right away without the decision fatigue of actual decluttering. The idea is once your brain knows that it's possible to feel peace, calm and order in your space again, it will yearn for simplicity and be very protective and intentional about what gets let back in. You can see the parallels between house hushing and mind hushing. By the end of this episode, you'll be itching to use Myquillyn Smith's concept to not only hush your physical spaces but the areas of your life that feel like are always yelling at you. Imagine what your present and future could be like if you did the work to quiet the noisiest aspects of your life. Cited in this episode: Terrence Bradshaw (@xterrencebjr) Article: "House Hushing and Why You Need It" by Myquillyn Smith of The Nester ----- The 'Wanting vs. Yearning' Exercise ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who loves the idea of spending the next 6 to 12 months actively working through the thoughts and beliefs that have been keeping them from living and loving life. Part mindset, part habits, part identity, part self-talk, each week you'll learn tools and concepts that will help you clean up your thinking and deepen your belief in your ability to use your own mind to direct your own life. If this work feels like exactly what you've been missing, head on over to my website to sign up for my free offering (a 90-minute deep-dive coaching call) so you can experience firsthand how learning to direct your own mind will forever change your life. You'll walk away from the call with tools and resources that will have you looking at yourself and your life with fresh eyes and an empowered mindset. How long have you been struggling with the same thoughts and beliefs? And are you ready to fight for something different? To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 69 - Tracking Behavior to Stay On Track 31:13

1 year ago31:13

31:13

As we near the end of the first quarter, I'm reminded of how fast time passes. Hours become days, days become weeks. Without a system in place to track progress, it's easy to see how quickly we lose control of our goals. To combat goal slide, I've started tracking my behavior around my goals. Inspired by the book, The Compound Effect by Darren Hardy, I'm documenting my behavior around my daily deliverables for my business so I can: 1) keep my goals top of mind each day; 2) course-correct my behavior in real time; 3) spot patterns in my thinking that lead me off path; 4) reinforce the identity of the person I want to be moving forward (someone who loves to set stretch goals and then does the work to achieve them). Join me as I share the details of how I'm using daily tracking to make this year different from every other year that I've attempted to achieve big goals. ----- Cited in this episode: The Compound Effect by Darren Hardy Essentialism: The Disciplined Pursuit of Less by Greg McKeown Episode 55: How to Help Yourself When You Feel Stuck in Life Episode 67: Calm & Focus: How Mastery of the Fundamentals Can Break the Cycle of Procrastination with Nerijus Antanavicius ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 68 - The Compound Effect 29:40

1 year ago29:40

29:40

"The Compound Effect is the principle of reaping huge rewards from a series of small, smart choices. What's most interesting about this process to me is that, even though the results are massive, the steps, in the moment, don't feel significant." - Darren Hardy, Author of The Compound Effect and Publisher of SUCCESS Magazine So, why do many of us give up before reaching our desired results? According to Darren Hardy, one reason is that we haven't yet experienced the benefits of the Compound Effect. Having recently experienced these benefits in my own life, I wholeheartedly agree. When you finally reap the rewards of your consistent and persistent choices over time, you realize that what seemed like small steps in the moment were actually incredibly valuable. In this episode, I share some real-life examples of the Compound Effect in action, stemming from a commitment I made four to five years ago to take full responsibility for the results I wanted in life. Unlike goals such as losing weight or paying off debt, committing to personal and emotional responsibility for our thoughts, feelings, actions, and results can feel like unseen work with slow progress and intangible rewards. By sharing my experiences, I hope to encourage anyone doing this work to keep going so you can give yourself the chance to experience the payoff of the Compound Effect. ----- Cited in this episode: The Compound Effect by Darren Hardy Mindset: The New Psychology of Success by Carol Dweck, Ph.D. Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D. (Subtitle was recently updated to: Stop Beating Yourself Up and Leave Insecurity Behind) Breaking the Habit of Being Yourself by Dr. Joe Dispenza The Life Coach School Podcast with Brooke Castillo ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 67 - The Science Behind Calm & Focus and Behavior Change with Nerijus Antanavicius 1:03:22

1 year ago1:03:22

1:03:22

Do you struggle with procrastination? If so, do you try to think your way out? How has that been working for you? Overintellectualizing procrastination is what my guest, Nerijus Antanavicius, and I discuss in today's episode. Nerijus is a personal coach and trainer whose unique approach to coaching and self-development led me to hire him as my 1:1 coach back in 2020 to help me work through some particularly vulnerable areas in my own life. As an overthinker with a resistant brain, I wanted a coach who could offer different modalities to help me get to where I ultimately wanted to go, and Nerijus's unique coaching philosophy and minimalist, results-oriented approach to self-development was exactly what I needed. Nerijus weaves psychology, spirituality and neuroscience into his work with his clients, guiding them through the process of first awareness, then self-directed neuroplasticity to help them train and recondition their minds and body to loosen old patterns of behavior and rewire in new ways of being. As a student and practitioner of active and passive mindfulness and meditative practices for over 15 years, Nerijus witnessed firsthand (with his clients and in his own growth work) how difficult it was to take action when the body was trapped by intense, negative emotions. This is where the training and reconditioning part of the mind and body comes in. "When you're able to tap into relaxation, you're able to jump into action in a way more efficient manner." What Nerijus and I discuss in this episode: Why Nerijus views himself as not just a coach but a trainer Self-directed neuroplasticity (and why the self-directed part is important) Why true autonomy includes mental and emotional independence What we get wrong about self-development (which is why we struggle to change) Why training and conditioning the mind and body to self-regulate, relax, and focus are essential skills for our overall well-being The science behind calm and focus and how mastering these can neutralize procrastination triggers The relationship between emotions and actions (and why it's important to know) The science behind anchoring and associations (and how to use it for you, not against you) Where to start with mental & emotional training and conditioning when you struggle to feel your emotions The importance of creating psychological safety as you take steps to change The primary reason Nerijus says derails most attempts at behavior change The lost art of mastery (the dedication and commitment to daily practice of skills that build mental and emotional strength, resilience and fortitude) Where to find and connect with Nerijus: Linktree (for links to all platforms) Website (coaching information) YouTube: Rewiring Minds (long-form videos) Instagram: @rewiring.minds (bite-sized content) ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 66 - Pain is Inevitable, Suffering is Optional; Relearning How to Think For Yourself 11:06

1 year ago11:06

11:06

"Pain is inevitable, suffering is optional." This quote, often attributed to Haruki Murakami, is rooted in the Buddhist parable of the second arrow. The Buddha says, “In life, we can’t always control the first arrow. However, the second arrow is our reaction to the first. The second arrow is optional.” Tara Brach explains the teaching like this: "If you get struck by an arrow, do you then shoot another arrow into yourself?" It's this second arrowing that causes us so much emotional suffering, and what many of us don't realize is that we have control of the second arrow. The first arrow is the original pain we experience as a result of a circumstance in life. In this diary-style episode, I share a raw audio of me processing how we can use this awareness to lighten our emotional load. So many of us are buckling under the weight of our emotional suffering, not realizing how much of what we carry is self-created. In this episode, I help you see where you might be creating suffering for yourself, so you can choose whether you want to carry it into the future or set it down. When we lighten our suffering, we give ourselves the chance to enjoy the human experience rather than buckling under the weight of it. ----- Original music by JMW ----- 1:1 mindset coaching isn’t just for athletes or select special people. It’s for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . 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. ------ Let's connect: Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 65 - Finding Your Worth Beyond Societal Expectations: Conversation with Career & Confidence Coach, Ken Li 1:50:21

1 year ago1:50:21

1:50:21

What do you do when you're 5 years into a Ph.D. program in a field you know is not meant for you? In this episode, I talk to Career & Confidence Coach, Ken Li, who spent his formative years being groomed for a life in the sciences. From math camps in the summers to undergrad at Cornell University where he received degrees in chemistry and biochemistry, his relentless pursuit of academic achievement resulted in crippling depression that ultimately led him to drop out of his biochemistry Ph.D. program at Purdue University during his fifth and final year because he realized science wasn't a fit. After taking a career aptitude test, Ken pivoted to public relations where he excelled the next 20 years. Though outwardly successful, Ken was in inner turmoil. Desperate to prove himself after dropping out of his Ph.D. program, he spent his time in PR, in the words of Brené Brown, "hustling for his worthiness." It wasn't until he happened to meet a life coach in his 40s that he realized what he wanted most in life was to follow a path that felt true to him. In 2020, Ken became a certified life coach with The Life Coach School. His mission? To help those with similar stories get to the place where they feel safe to truly decide their next steps in life. If you've ever felt you were following someone else's path, not your own; if you've ever felt the crippling effects of impostor syndrome and depression; if you've ever questioned your worthiness or wondered if it was okay to want something different, join Ken and I for this vulnerable, candid conversation about the pain of perfectionism and the incredible consequences of living in fear of other people's opinions -- until you realize the approval you've been longing for all along is your own. --- Ken Li Career & Confidence Coach Website: https://donthatethejob.com/ Email: kenli@donthatethejob.com Can life coaching really change your life? Read Ken's e-book on LinkedIn. --- FRIDAY, FEBRUARY 2 IS LIFE COACHING DAY. "I truly believe this work has the power to transform people's lives," he said. "But you need to experience coaching to appreciate it." That's why Ken Li, Denita Bremer, Denon Alderson, and I are offering free coaching sessions on this day. We want people to experience the power of owning what they truly want in life. To book your free call, reach out to any one of us below: Ken Li - Career & Confidence Coach Denita Bremer - Shame & Trauma Coach for LDS women Denon Alderson - Soul Cheerleader (Actively Choose Your Life) Kari Watterson - Thoughtwork and Self-Belief coach --- Cited in this episode / Recommended: Before You Blame Your Job, Do This First: Wash Your Dirty Windows by Ken Li Positive Intelligence (Shirzad Chamine) The Gap and the Gain by Dan Sullivan with Benjamin Hardy, Ph.D. Being Happy by Andrew Matthews What Should I Do With My Life? by Po Bronson The Mind-Made Prison by Mateo Tabatabai…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 64 - Resetting Your Starting Point 6:12

1 year ago6:12

6:12

Mindset Shifts are mini-episodes where I share one insight, tool, or concept to help you challenge the negative narratives and unproductive thought patterns that are keeping you from what you most want in life. In this mini-episode, I walk you through an exercise in causal coaching so you can see, in real time, how different thoughts can lead to dramatically different results. When we understand our thoughts are always creating results for us, we can use this knowledge to think on purpose to create more of what we want and less of what we don't. Tune in to learn more. ----- 1:1 mindset coaching isn’t just for athletes or select special people. It’s for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, go to KariWatterson.com , or email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call." 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. ------ Original intro/outro music by JMW ------ Connect on Instagram: @_thisonelife…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 63 - Goal Plateau 43:13

1 year ago43:13

43:13

Bruce Lee said, "There are no limits, only plateaus." This is not just an inspirational thought but a truth of life that could shift everything for you when you feel stuck. Plateaus acknowledge you've done work to get to where you currently are. They also acknowledge there's more work to do to get where you want to go. That's it. Our brains like to complicate and make things very dramatic, especially when we desire an outcome but still wonder if it's possible. But one of the gifts of being human is our ability to bring awareness to what we're thinking, being able to see what our thoughts are creating, and then recognizing that we have the choice to think something different in order to create a different result. By the end of this episode, I hope you will see that plateaus are not barriers or ceilings, but simply opportunities to notice and challenge the thoughts that are getting in the way. ----- Some questions to shift your thinking during these times: 1. Am I really at a plateau? 2. What emotion am I actually trying to avoid feeling? 3. What is the bottleneck? (paired with the focusing question, “ What's the One Thing I can do such that by doing it everything else will be easier or unnecessary? ”) 4. Where I am hiding? Where am I playing small? Is my goal big enough? 5. What am I not accepting about where I am right now? (aka resisting) 6. Have I really been putting forth the effort? 7. Am I actually managing my mind and thinking on purpose regularly, or do I let my mind wander? 8. What skill might I need to learn? 9. Where can I get help so I can offer my brain different insights & awareness so that my negative thoughts and limiting beliefs aren't the only input in my head? 10. What do I need to stop thinking? What do I need to start thinking? What do I need to stop telling myself? What do I need to start telling myself? What do I believe, or, more importantly, what do I want to believe? ----- Cited in this episode: Bruce Lee Hal Elrod | The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (By 8 AM) Jim Rohn James Clear | Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones Brooke Castillo | The Life Coach School Podcast Gary Keller & Jay Papasan | The ONE Thing: The Surprisingly Simple Truth About Extraordinary Results Ethan Kross | Chatter: The Voice in Our Head, Why It Matters, and How to Harness It ----- Quotes: "There are no limits, only plateaus." -- Bruce Lee "Your level of success will rarely exceed your level of personal growth, because success is something you attract by the person you become." -- Jim Rohn "What is the ONE thing such that if you did it everything else would be easier or unnecessary?" -- Gary Keller & Jay Papasan ----- 1:1 mindset coaching isn’t just for athletes or select special people. It’s for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . 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. ------ Instagram: @_thisonelife…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 62 - What You Don't Hear About "Me Time" 25:51

2 years ago25:51

25:51

"Me Time" is not just about taking a break from work or responsibilities; it's about dedicating time to yourself, to nurture your mental, emotional, and physical well-being. We often lead busy lives, filled with work, family, and other commitments. Neglecting "Me Time" can lead to stress, burnout, and a negative mindset. On the other hand, making time for yourself can help you recharge, reduce stress, and improve your overall mindset. And yet, most of us designate the end of the day as our "Me Time", when we're the most physically drained and emotionally depleted, which begs the question, "Are we spending our "Me Time" the way we really want?" That's where a "Me Time" audit can really help. In this episode, I share the findings of my own "Me Time" audit in the hope that it will pique your interest in taking a closer look at your own. "Me Time" is an important aspect of self-care and personal growth. The question is, are we really actually caring for ourselves during this time? If not, the first step to change is awareness. When we bring awareness to our behavior and patterns, we bring ourselves to the present. Why is this important? Because the present moment is the only time where we can influence and change the trajectory of our future. ------ Original intro/outro music by JMW ------ 1:1 mindset coaching isn’t just for athletes or select special people. It’s for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call." 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. ------ Follow me on Instagram: @_thisonelife…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 61 - When the Goal Is Becoming the Person You Need To Be 51:22

2 years ago51:22

51:22

Do you long for a Level 10 life, but know you're only putting forth Level 2 effort? That's what Hal Elrod realized in 2008 when he hit rock bottom emotionally, mentally, physically, and financially following the stock market crash in 2007. Up to that point, he had enjoyed success in his 20s as one of the leading sales reps at Cutco. This accomplishment was made all the more impressive as it occurred in the years immediately following a car accident that had left him in a coma for 6-days with 11 broken bones, permanent brain damage, and the dire prediction that he would likely never walk again. But Hal defied the odds and not only would he walk again, he would eventually go on to complete a 52-mile ultramarathon. This was a testament to the commitment Hal made following the accident to take total responsibility for his life -- starting with the choice to focus his mind and efforts on creating his future, rather than rehashing and reliving his past. Hal's dedication to his future paid off. He was a consistent top performer at Cutco . He became a motivational speaker. sharing his story at high schools and colleges with the hope of inspiring others through their own adversity. In 2006 he pivoted to life and business success coaching and built a thriving practice. In 2007, the U.S. economy crashed and almost overnight Hal lost half his income as his coaching clients could no longer afford his services. He struggled to keep up with his mortgage and eventually lost his home. He was over $400,000 in debt and in the worst physical shape of his life. Here he was a motivational speaker and life and business success coach, but his own life was falling to pieces. Hal found this hard to reconcile and he fell into a deep depression. At the urging of his partner (who would later become his wife), Hal reached out to a good friend who gave him advice that would become the catalyst for his triumphant comeback: he had to become the type of person who deserved the success he wanted. With those words, Hal started down a path that not only lifted his depression but would ultimately culminate in the global movement known as The Miracle Morning. Be inspired. Get committed. Join me to hear more of Hal's incredible story. ------ Cited in this episode: The Miracle Morning Movie with Hal Elrod The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) (Book) Mark Groves Podcast | Episode #286: Wake Up To Your Best Life With Hal Elrod Website: HalElrod.com The Miracle Morning Podcast with Hal Elrod ------ Original intro/outro music by JMW ------ 1:1 mindset coaching isn’t just for athletes or select special people. It’s for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, email me at kari@kariwatterson.com with the subject line: "Book a 90-minute call." 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. ------ Follow me on Instagram: @_thisonelife…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 60 - The Psychology Behind Motivation to Change and Learned Helplessness 44:27

2 years ago44:27