Perfectly Imperfect

The Anti–New Year, New Me pressure: How to Let Go, Not Load Up in 2026 If you’re gearing up for another ‘New Year, New Me’ reinvention… pause. This episode is your intervention. We're calling out the pressure, the perfectionism, the 5am routines, the hustle culture masquerading as “self-improvement” and we’re replacing it with something that actually changes your life: Letting. Sh*t. Go. You’ll di...

Life moves in seasons, and so do we. For perfectionist, good-girl women, ignoring your own needs often becomes the norm, but it doesn’t have to be. In this episode, we explore how to honour your capacity, energy, and emotional needs through each life season. I guide you to reflect on how you’ve evolved and how to keep growing intentionally, not reactively. 📝 Journal Prompt: What season am I in ri...

Millennial women are caught between old expectations and modern pressures, often leaving perfectionist, people-pleasing women feeling like they’re never enough. In this episode, we explore why true success isn’t about your to-do list, it’s about aligning your life with your values, not everyone else’s. I share a personal story and a client breakthrough that reveals how redefining success can feel...

Today’s we're talking about finding your voice again, especially when you’ve spent your whole life learning to silence it. This is for the woman who learned early on to scan the room for danger, to monitor peoples moods, to adjust, shrink, or smile so that everyone else stayed comfortable. You became the caretaker. The peacekeeper. The responsible one. And in doing so, you lost touch with your own...

We’re talking about something that so many women quietly experience, but rarely have the space to admit out loud: That feeling of being lost inside your own life. You’ve built a career, maybe raised a family, held the emotional weight for everyone around you, but somewhere along the way, you got buried under all those roles. So today, we’re talking about what it really means to reclaim YOU; the wo...

In this episode we dive deeper into your good girl conditioning. We will look at: The psychology of the “good girl” trap and how it shapes every decision you make. How to stop over functioning and over-giving without feeling guilty. Real client examples of letting go of people-pleasing. How RESET helps you break these habits for good. Journaling prompt: What version of me am I still trying to prov...

Survival mode can easily become your default setting when going through big life shifts like divorce, grief and loss, job changes, becoming a mother, or any other big life event that swipes you off your feet. But when you have spent years proving, pleasing, and performing, survival mode tales over your life because you can't be fully present in your life, when you life your life for others. The hi...

I've rebranded my business because I redefined my life. In this episode I talk about my own story of going from being in survival mode as the good girl and into a brand new chapter in who I was, and how I redefined my own life. Most women these days are in high-functioning, burn out, trying to keep up with the expectations the world / society / their families has thrust upon them. And being the go...

You don’t have to live stuck in overwhelm, reactivity, or emotional burnout. This final episode brings it all together, practical steps, mindset shifts, tools, techniques and lessons to help you finally reclaim your peace, power, and presence. Ready to stop coping and start living fully? Let’s reset. Formerly The Maternal Wellbeing Foundation Follow Me on Instagram: @riaolivercoaching Find Out Mor...

Ever felt like screaming “This is not fair!” after being endlessly accommodating, always the good girl and constantly striving to be perfect? This episode explores what happens when the good girl bubble bursts, and the buried rage, grief, and unmet needs rise to the surface. I’ll guide you through the discomfort of change and how to face up to what’s finally coming up. Your journal prompts to help...

Pride yourself in always being in control? Got a bit of a control freak nature, but you can see it's starting to put a strain on things? Here's the thing...life will life. Chaos, and unexpected curveballs, will come. But what if you had the tools to emotionally process the unexpected, without falling apart and without feeling like you've got to have your sh*t together all the time? This episode is...

Your nervous system is fried, not flawed. It's not that you're doing anything wrong, but you don't have the capacity to put the effort into the things you want to do, because you're running on empty. From toxic productivity to people-pleasing, you’ve been running on empty for too long. In this episode, I help you understand why your nervous system is overstimulated, what’s keeping you stuck in ‘go...

You may have grown up believing your needs weren’t important. And so now, you over-give, overperform, and still feel unseen. This episode explores the hidden childhood wound perfectionists often carry and how it quietly shapes your emotional habits today. Plus what to do to finally meet your own needs using these 3 journal prompts: What messages did I receive growing up about expressing my needs o...

The 10-Minute Journal Practice That Can Quiet Your Inner Perfectionist Think you don’t have time for inner work? This episode proves otherwise. I walk you through a simple but transformative 10-minute journaling practice with 5 prompts designed to challenge perfectionism and see what's really lurking underneath. Bonus: you don’t have to write a novel, this takes just 10 minutes. Journal Prompts: W...

If you’re stuck in the “be nice, do more, never complain” loop, this one's for you. Today we unpack 5 powerful mindset shifts to help you untangle from the good girl conditioning that’s been running the show. And learn how to prioritise yourself without guilt, shame, or fear of judgement. Today's journal prompts: What belief about being ‘a good girl’ no longer serves me? Where in my life can I all...

You might not feel “stressed” in the traditional sense, but what if you’ve just normalised living in survival mode? In this episode, I share six unexpected signs you’re emotionally burnt out (including compulsive distractions and emotional numbness) and what you can do to start feeling again, without falling apart. Journal Prompts: What am I using to distract myself from how I really feel? What mi...

Tired of the never-ending to-do list that’s robbing you of your joy (and your sanity)? Always doing , yet never actually living? In this episode, I chat with Hannah from 'Bored of Busy' about how to step out of the chaos and into your main character energy — because let’s be real, you were not put on this planet to be a permanently frazzled, to-do list-chasing machine. We unpack: 🔥 Why we’re all...

In this special episode, lunching series 2 of 'Perfectly Imperfect' for Maternal Mental Health Awareness Week , I shares a heartfelt reminder for the mums who feel like they've lost themselves in the chaos of motherhood. If you're overwhelmed, disconnected, and running on empty, this is your permission slip to slow down, reconnect, and rediscover the voice and spark that’s still inside you, and le...

Well, here we are - the final episode of this series, and trust me, this one is a game changer. If you’ve been waiting for a sign to stop playing small and start working on you , then girl, this is it . No more excuses, no more “maybe laters.” In this episode, we’re talking SHOWING UP in your own damn life, taking up space like you were born to, and owning who you really are. Plus, I’m walking you...

When we step away from perfectionism and always being the good girl, you will find a freedom like no other. Beacuse imperfection gives you freedom, where as perfectionism gives you restraints and rigid rules. If perfectionism is avoidance, guilt, shame and disassociation in action, what steps can we take to allow imperfection in and find freedom in our minds and emotions? I'll talk you through it...

As the people pleasing girl, you have always put the needs of others before your own, but if not addressed, you will start to feel lost in your relationship because of it. It's not just that you are passing ships in the night. Or you don't get each other anymore. Or that you are busy being parents but that it will settle down. It's that motherhood has ramped up your people pleasing, perfectionist...

Trigger Warning; talk of trauma and pregnancy loss Birth trauma is a complex issue in it's own right. But there are so many layers added on top of the birth trauma experience, for people with perfectionism. Your need to be in control, always be 10 steps ahead and to do things right is put to the test when in a birth experience where things are largely out of your hands. And antenatal education onl...

Today I explore how many women will see themselves as 'good girls', but also berate themselves for being 'bad Mums', when the two things cannot be true at once. How could you be so good in all areas of your life, but feel like you are a bad person in the one area that matters the most to you - motherhood? Let's get curious about the stories you tell yourself about who you are and your worth, and s...

What if you realised that you have been enough your whole life, without your perfectionist habits, people pleasing ways, and good girl complex taking over? In this episode we explore how you created these habits to keep you safe, but now it is time to let some more of the happiness in and let the woman underneath it all shine her light. To change your life, you need to change the relationship you...

As a perfectionist you have an all or nothing attitude; you're either going to do it all or not at all, but when you do nothing the thoughts can creep in about your worth, which make you turn to coping mechanisms that don't actually help you cope at all. And then you get stuck in a perfectionism, procrastination and avoidance cycle. In this episode we look at how procrastination is anxiety, how nu...