Make Your Damn Bed

By checking in with yourself - you can be confident, even in the suffering, that you’re on the right path + doing the best you can. The idea of “Living up to your full potential” is bull shit. You’re already doing that. The thing is - if you want to “live your best life” “no regrets” this bitch, you’re gonna have to get real with what you actually think would fulfill you in the end.  And reme...

Ben-Shahar says that often people who experience the arrival fallacy start off unhappy, and reach for a goal that is supposed to cure their  sadness . When they find that success doesn’t fix their unhappiness, not only are they disappointed, but may end up feeling hopeless and depressed. Often, the arrival fallacy only makes unhappiness and mental states worse. RESOURCES: https://www.verywell...

Things to say to someone experiencing anxiety: I love you, I'm here for ya, you can vent to me but you definitely don't have to explain yourself, I understand, this is hard but I believe in you, take all the time you need, it's okay to feel like shit, you're not a burden, you're doing a great job, I'm sorry you're experiencing this shit, it makes sense you feel this way, how can I support you when...

Sit for a second, imagine your dream partner looking you in your eyes and telling you allll that shit you wanna hear. Literally what would they say to you and make you feel seen and heard and valued and loved. Now open your eyes look in the mirror and say that shit to yourself. “One of the best guides to how to be self-loving is to give ourselves the love we are often dreaming about receiving from...

Perks of being a cry-baby: activates parasympathetic nervous system (chilling us out), releases stress hormones, releases pain duller hormones, helps identify our values, helps us process experiences, restores our emotional equilibrium, can encourage connection. RESOURCES: https://steptohealth.com/reasons-why-its-good-to-cry/ https://www.clevelandeyeclinic.com/2022/10/05/three-types-of-tears/ http...

Our brain is designed to make shit easier and easier until it’s no longer taking up much brain power at all. Our brain loves boredom. Boredom means safety. Safety means ease. Ease means peace. Brains love that shit.  I think it’s normal to get bored with life, but the fact of the matter is - I have access to the beauty of the world in High definition from the comfort of my couch in a few clic...

For me, I still sometimes struggle with the idea of seeing to make sure I am being “useful” in order to be and feel valued. By ensuring others are happy, I can control the energy and environment AND feel like I’m doing important work. Unlearning my fear of not being productive helped me delineate between helping people for altruistic reasons and helping people as a way to avoid potential conflict...

The best strategy to ensure I’m not people pleasing and I’m simply “pleasing people” that I’ve found for me is: Forcing myself to take a minute to think before doing pretty much anything. I’m a mover and a shaker. I see a need, I fill a need. I like fixing. But the problem is, I can sometimes commit to things WAY before being ready. Or I can start fixing things that weren’t my issues to fix. Takin...

some ways to get started: chunk it into smaller segments, start right now (1, 2, 3 method), reward systems, accountability systems, habit stack, dopamine pair, reframe "have to" to "choose to", body doubling (have a friend sit with you), do a "bad" job on purpose.  WATCH : www.youtube.com/juliemerica GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com BUY SOME MERCH: https://www.teepublic....

hi cutie, you been hydrating + eating + moving for fun? i love ya.  WATCH : www.youtube.com/juliemerica GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657 TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast This show i...

I could have every sign point to soul mate and deep down I’d without a doubt, have some doubts. Because here’s the thing - as a society we expect people to know who we want to be FOREVER by 18, and who we want to be with FOREVER by 30? I’m sorry but if - all witches willing - we live a long and beautiful life, you’d like me to commit over half of it despite only being alive for a quarter of it?? T...

Sometimes it feels like I'm dipping my toes into several ponds at once - and sometimes... that works for me. Other times, however, I thrive in a bit of structure. Routine is something I rarely seek out, but daggone it's valuable as hell for us neuro-spicy types.  WATCH : www.youtube.com/juliemerica GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com BUY SOME MERCH: https://www.teepublic.co...

According to https://www.additudemag.com/how-to-improve-executive-function-adhd/ a way to improve our executive functioning is to focus in on first reducing our stress levels. Don’t be afraid to draw explicit analogies between joyful hobbies and activities with the ones you’d like to improve for work or school. Transferring skills becomes easier when we remember the concepts behind them.  WA...

Resources say: "You can find plenty of self-tests to help evaluate your executive function skills online, but another route to consider involves asking yourself a few key questions: Do I have trouble processing and remembering things I learn? Is it tough for me to switch from one task to another? Do I have difficulty when plans change abruptly, especially if they disrupt my regular routine? Do I f...

According to my* Harvard resource: "Being able to focus, hold, and work with information in mind, filter distractions, and switch gears is like having an air traffic control system at a busy airport to manage the arrivals and departures of dozens of planes on multiple runways. In the brain, this air traffic control mechanism is called executive function.” *RESOURCES: https://www.verywellhealth.com...

kickin yourself for not doing laundry doesn't get the laundry done. you're doing great, truly. remember to enjoy that part of it.  WATCH : www.youtube.com/juliemerica GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657 TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast OR BE A REAL GE...

Your goals don’t always have to be productive or capitalistic or important at all. In fact, I think it’s healthy as hell to have ridiculous, goofy ass goals - just for you. If you want to watch every show or film that Melissa McCarthy has touched, set your eye on the prize, pull up that IMDB resume and write yourself up a lil bingo card. If you want to travel to every pizzeria within a 12 mil...

Truly, if you get into the practice of giving yourself a few conscious seconds at the end of each “segment” or “task” you approach - just to restore everything to its original state - you’ll realize how much weight and power you were giving to things that didn’t deserve them. Take control of your space by ensuring it functions for you. Set up systems to help you create practices that make tidying...

One way to feel less bogged down by cleaning - is to integrate it into your process. Instead of viewing the “clean up” as it’s own chore, or a separate activity, begin integrating it into the last stage of whatever activity you’ve just completed.  Often, we don’t feel up to confronting our clutter because the idea of “tidying” is a distinct, intense, dreaded process that can be put off. The t...

next time you find yourself in need of validation and would like to receive that sense of deep connection within your own headspace, try getting out of yours and into someone else’s. When we share, share, share, we naturally hesitate as we await a response of some type. Depending on that response, we feel more or less connected to the people we were aiming to connect with. Which ultimately means w...

I know for me, when I fall in love, it’s so easy to want to share every little aspect of my day with my person, to let them see me experience fully, and keep me company throughout every second of it.  That said, no matter how well I share my experience, it doesn’t guarantee the other person will understand fully - as it’s not their own. So, when I am craving a deeper connection with my partne...

Understanding that movement is a tool meant to help us feel at home in our bodies can alleviate stress on our minds. By using a form of intentional movement, you let your intuition guide you towards what you need. If you need to get your blood flowing with a little cathartic high energy movement, follow your heart and see how the perception of the situation that got you there changes as you f...

Dr. Andrew Huberman from Stanford University on his podcast,  Huberman Lab , coined a breath work exercise a “physiological sigh”. These Physiological sighs are two quick inhalations followed by a slower exhalation and we can do it voluntarily to trigger the physiological response of regulated, calm, and balanced in a very efficient way. By using this technique, we offload more carbon dioxide...

This one is something we have access to all the time, and with it, we can quickly elicit various desired physiological responses based on how we choose to focus our attention. Today we’re talking about the magic of our breath. According to lifehack.org - “Breathwork is an umbrella term that relates to the practice of consciously manipulating the depth and rate of breathing to achieve a specif...

There are some pretty dope ways we can hack our minds that can help us avoid some of that pain and suffering - if we learn how to do it. Our brains are like computers and some rewiring will take a long time, while sometimes all you needed was a quick program update.  One of those is through cold water therapy. Whether you completely immerse yourself in a cold shower/bath/lake, or you dip your...