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Default to YES!

Your Extraordinary Self! 


Listen to the podcast :  New content every Monday, with an occasional bonus episodes with expert guests - each one is designed for inspiration to get the week started in the right direction.

Join the Facebook group, connect with others who are moving forward -

Share your feedback, comments, questions... I'd love to hear from you! 

Looking to get out of your own way and make things happen? Do you love inspiration and tips that are based on the science of happiness and well-being? If so, Default to YES, is for you. 

Podcast Episodes

Every Monday and bonus episodes with expert guests along the way!

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“If you pursue happiness, you are an ordinary person. If happiness pursues you, you are an extraordinary person. Do not chase happiness; let it chase you.”

― Peter Deunov

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Episode 1.

Default to Yes! Your Extraordinary Self. 

So many are working on how to say "no". We can have a tendency to say yes to everyone and everything - when we are stuck in the trap of obligation and people pleasing. What if we flipped the script on the struggle to say "no" and learned a more fulfilling approach - in defaulting to YES! (Your Extraordinary Self). In this episode, I share where I was introduced to this concept first. And, ya know- I had some push back to it the first time I heard it. But, I took the challenge and found it to be a much better approach. I just felt better about saying yes to adventure, opportunity, connection, influence... all the things I cared about. I also found that saying no when it was necessary didn't feel bad anymore. I was making room for the good stuff. 

Let me know what your thoughts are - take the challenge -

With Your Extraordinary Self in mind - Default to Y.E.S.! 

Episode One - Link

Episode 2.
Let's Reimagine Self-Discipline

Self discipline all comes back to self awareness, self love, self compassion. We know it as "the ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it." Which sounds fun, right?!


What does this look like for you today? I recently guided a group of women through a week long "self - challenge" We explored all (well, many) of the aspects of our relationship with self. I gave daily challenges and they rose to the occasion, shared openly and got vulnerable, connected with one another. It really was beautiful. It is what I hope for in all my coaching groups. The biggest take away seemed to be that self discipline is an act of love. Many of us see that things we need to do - eat right, exercise, sleep enough, rest enough, learn, invest... as discipline / work / something we should do or have to do to get to the good stuff. What if we saw all of that as the good stuff....Self discipline is an act of love and kindness that ripples out to all those you hope to show up for.

Eps 2 link

Episode 3.
What Matters Most to You? 

March 13, 2023


Knowing what matters most to us - getting clear on our values is an important practice It helps us to better understand our beliefs and how they influence our behavior. We make decisions based on our beliefs and values - intentionally or unintentionally.

So, if we want to have an easier time getting what we really want... if we want to find meaning and purpose in our work, avoid burnout, consistently move forward we need to get clear on our values. If we don't get clear on our values, we are more likely to drift unintentionally and wake up one day wondering how we got where we are.

5 ways that values impact your goals

  1. Your values can help you stay motivated and focused on your goals. When you know what you want to achieve and why it is important to you, you can use that knowledge to help you stay on track.

  2. Knowing your values can help you set realistic and achievable goals. If you know what matters to you, you can use that information to set goals that are in line with your values.

  3. Living by your values can help you make decisions that will lead to achieving your goals. If you stay true to your values, you may be more willing to take the appropriate risks and make the necessary sacrifices to reach your goals.

  4. Having values can also help you stay positive and stay away from negative influences. When you know what is important to you, you can use that knowledge to stay away from people and situations that could derail your goals.

  5. Lastly, your values can also provide you with the courage and strength to push through difficult times and keep striving for your goals. When you know what you believe in, it can provide a sense of purpose that can help you persist in the face of adversity.

Good news... it is never too late to get clear, it's never too late to align and assure that we are on the trajectory we want to be on

Eps 3 Link

Values Clarification Guide Link

Episode 4: The Gift of Being Present.

March 20, 2023 

Being present is crucial for anyone, it helps us make better decisions, communicate more effectively, and build stronger relationships with our communities, our teams, our families... our kids. So, let's dive in.


The first thing to remember when trying to stay present is to focus on the present moment. This means letting go of any distractions and worries about the future or the past. It's important to give your full attention to what's happening right now, whether that's in a meeting, a conversation with a colleague, or even just taking a walk outside. This may take some intentional planning.... 


thought downloads, time blocking, schedule those things ahead, making time for the vacation to be vacation... the day off, the lunch date... 


The second strategy for staying present is to practice mindfulness. Mindfulness is the practice of being fully present and aware of your surroundings and your own thoughts and feelings. It can be done through meditation, breathing exercises, or simply by paying attention to your body and your surroundings.


The third strategy for staying present is to avoid multitasking. While it may seem like you're being productive by doing multiple things at once, it actually takes away from your ability to focus on each task and be fully present in the moment. Try to focus on one task at a time, and give it your full attention until it's complete.

The fourth strategy is to set aside time for reflection. Reflection allows you to process your thoughts and emotions and helps you to better understand your experiences. By taking the time to reflect, you can identify areas where you need to improve and develop strategies to be more present in the future.


Finally, it's important to prioritize self-care. Taking care of yourself physically, emotionally, and mentally is crucial for being present and focused. Make sure you're getting enough sleep, eating a healthy diet, and engaging in activities that bring you joy and help you to relax. These are things we are going to talk about a lot along the way... for a good reason.


Breathing Exercise of a Mindful Pause that can be implemented anywhere, any time.: 

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