The 10 Minute Shift

Explore how to become the author of your own narrative instead of being trapped within it. The Hidden Mental Programming The five cognitive errors that sabotage confidence most How limiting beliefs feel absolutely true but are just thoughts The ABCDE Reframing Method A step-by-step framework from cognitive behavioural therapy that can help us How to create space between you and your thoughts Pract...

Do you know what you need to do but don't trust yourself to do it? Do you second-guess yourself or overthink decisions? Or outsource them to everyone else as if their opinion is more valuable or credible than yours? This is the next episode in my 7-part Self-Belief Framework. Self-trust is not another tool, it's the outcome when you remember who you are, your skills, adaptability, hope, an...

Do you crush your goals only to immediately move on to the next challenge without acknowledging what you just accomplished? In this episode, I explore why high achievers struggle with confidence despite their success and introduce the 6th ingredient in my self-confidence framework: building proof of your capabilities. What You'll Learn: Why negativity bias makes you forget wins 5x faster than fail...

Life never goes according to plan – and that's exactly why adaptability is one of the most crucial ingredients in building deep rooted confidence. In this episode, I talk about the ability to respond thoughtfully rather than react mindlessly when things inevitably shift. In this episode: Why adaptability matters more than IQ – Research shows flexibility has a higher correlation to long-term su...

This episode is about the grounded, creative, self-generating kind of hope that fuels confidence, belief, and brave action. In this short episode, I explore why hope isn’t wishful thinking, it’s actually a form of inner power. A mental shift. A creative spark. A coaching tool. And most importantly, a vital ingredient of self-belief. You’ll learn: Why hope is a cognitive process (not just a feeling...

This episode is about something that affects everything, but rarely gets named when we talk about self-belief, confidence and presence: your energy. Not how productive you are. Not how many things you crossed off the to-do list! But your relational energy. Your psychological space. The invisible expectations, inputs, and pressures that shape how you feel in yourself - often without you even realis...

Part of the "From Self-Doubt to Self-Belief" series In this episode, we explore Skill - the second core capacity in my self-belief framework. If you’ve ever felt stuck, hesitant, or like you’re not cut out for something because you don’t feel confident yet, this one’s for you. You’ll learn: Why confidence is a result, not a pre-requisite How to build real self-belief through skill and re...

In this episode, we explore the first and most essential capacity of self-belief: Self. Because before you can own your confidence, you need to know yourself. After listening to this episode you’ll walk away with: A new understanding of self-concept as the root system of confidence Insight into why so many smart, capable people still feel shaky and how to shift that 6+ powerful reflection prompts...

This is Episode 2 of 12 in a special series on self-belief - what it really is, how we lose touch with it, and how to rebuild it in a way that actually lasts. In this episode, I introduce the Self-Belief System - a framework of seven inner capacities that create grounded, steady confidence. You’ll learn why self-belief isn’t a personality trait, why waiting to feel “ready” can hold you back, and h...

In this episode, I’m sharing a powerful shift that completely changed how I understand change, for myself and for the people I coach. If you’ve ever tried to change something about how you show up - maybe you’ve taken courses, implemented strategies, pushed yourself to do the thing - but it hasn’t quite landed, or it doesn’t stick, this might offer some clarity. I’m talking about why real change d...

Who are you without the job title? Without the inbox? Without the performance reviews? In this week's episode, I’m talking about something I’ve lived through - and something I see again and again in my coaching work: what happens when we over-identify with our jobs. When our sense of worth gets so wrapped up in performance, productivity, and title... that we forget who we are underneath it all. Wh...

In this episode, I’m talking about something most of us struggle with - feedback. Even when it’s well-intentioned, it can feel incredibly personal, especially if we’ve tied our sense of worth to how we show up, perform, or succeed. I share a challenging feedback story from early in my career that really stayed with me, and how it helped me understand why feedback can land so hard. I also offer two...

In this episode of The 10-Minute Shift, I’m exploring fear, uncertainty, and the quiet (or not-so-quiet) voices that rise up when we move toward something we really want. Fear has many faces - rejection, failure, visibility, not belonging. For me, it often shows up right at the edge of growth, when I’m trying something new or stepping into a new version of myself. So I’m sharing a few reflections...

Confidence is one of the most common things people tell me they want more of - and honestly, it’s something I’ve spent years exploring for myself too. In this episode, I’m sharing a fresh, practical take on confidence: Why confidence isn’t just a feeling you wait for — it’s something you build. The three ways I think about confidence that have changed everything for me (and for the people I coach)...

This episode of The 10-Minute Shift is a gentle, grounding reflection on creativity, fear of judgement, and letting go. I talk about why FOPO (fear of other people’s opinions) stifles expression, how to create for joy rather than validation, and what happens when we trust the creative process instead of trying to control it. Why you might enjoy it: You’re a creator who struggles with fear of judge...

In this episode, I’m diving into external validation - why we crave it, why it feels so annoyingly good, and how it can quietly take over if we’re not paying attention. I share some thoughts on where this need comes from (hint: it’s very human), how it shows up in work and life, and a few gentle shifts that have helped me build more self-trust and internal steadiness. If you’ve ever found yourself...

Discomfort is where growth actually happens - if you can stay with it long enough. In this quick episode, I talk about imposter syndrome, the “tunnel of frustration,” and how to build the muscle of discomfort tolerance. This isn’t about pushing through; it’s about knowing what’s worth stretching for. If you’re doing something new, scary, or bold - this episode is for you. Find me here: ✨ Website:...

Struggling with imposter syndrome? Feeling like you don’t belong in a new job, leadership role, or version of your life? You’re not alone - and you’re not an imposter. In this episode of The 10-Minute Shift , I offer a new perspective on imposter syndrome. What if it’s not something to fix, but a sign that you’re growing? That your identity is expanding, and you’re in the in-between - no longer wh...

In this episode of The 10-Minute Shift , I explore what happens when your identity is tied to your work - and what to do when that role changes or disappears. Drawing on personal experience and coaching insights, I share three powerful ways to reconnect with your core self beyond job titles. If you've ever felt lost after a layoff, a new role, or a career pivot, this one’s for you. Where to Find M...

In this first episode of The 10-Minute Shift , I introduce myself - Amy Kiernan, a leadership coach and entrepreneur - sharing my journey from corporate life at Twitter to embracing my passion for coaching and creating a life rooted in authenticity and fulfillment. I talk about why I created this podcast, my obsession with voice notes, and my mission to explore powerful insights in bite-sized epis...