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Intro:
This is Episode 82
Welcome to Wellness in Every Season, the podcast where we explore the rich tapestry of wellness in all its forms. I'm your host, Autumn Carter, a certified life coach turned wellness coach as well as a certified parenting coach dedicated to empowering others to rediscover their identity in their current season of life.
My goal is to help you thrive both as an individual and as a parent, if you have children or hope to one day have children.
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EPISODE INTRO |
Welcome, everyone, to Episode 82 of Wellness in Every Season. Today's episode is titled "Creating Quiet Moments for Better Wellness."
In this episode, we dive deep into the heart of what it means to live a balanced, fulfilling life—one that honors both our responsibilities and our need for rest. I'm Autumn Carter, and today, we're exploring a topic that often goes overlooked in our fast-paced world, yet it's one that can profoundly impact our wellness: the power and importance of planning open space within your day.
Have you ever felt like you're running from one task to the next, barely catching your breath, and wondering why, despite crossing off all the items on your to-do list, you still feel exhausted, maybe even a little lost? You're not alone. In our quest to be productive, we often forget that true productivity isn't just about doing more—it's about creating space to breathe, to think, to simply be. It's in these moments of pause that we reconnect with ourselves, recharge our energy, and find clarity amidst the chaos.
In this episode, we're going to talk about why these open spaces are so essential for our mental, emotional, and physical wellness. We'll dive into practical tools like block scheduling and planning, showing you how to intentionally carve out time in your day that isn't filled with tasks but with possibilities. We'll also explore how to identify what energizes you and what drains you, so you can align your schedule with your natural rhythms, ensuring you're nurturing your energy rather than depleting it.
This isn't just about better time management—it's about self-care on a deeper level. It's about honoring your need for rest, for reflection, and for those spontaneous moments that often lead to the greatest joy and insight. By the end of this episode, you'll not only have actionable tips to bring more open space into your daily life, but you'll also understand why this practice is a cornerstone of true wellness.
So, grab your favorite cup of tea, find a quiet spot, and let’s journey together into a new way of living—one that embraces the beauty of open space.
Key point #1:
Let's start by exploring the concept of open space and why it's so crucial in our daily lives. Now, don't get me wrong—being busy has its place, and as a mom of four little children, with two high-energy dogs, and a coaching business, I completely understand the demands of a full schedule. There's a certain rhythm to the busyness, and it can be fulfilling in its own way. But what I've come to understand, on a deeper and deeper level, is the importance of carving out open space amidst all that activity.
Open space isn't just about having an empty slot on your calendar. It's about intentionally creating moments in your day where you're not rushing to complete tasks or filling every minute with something productive. It's about giving yourself permission to pause, to breathe, and to simply be in the moment. These moments are where you reconnect with yourself, where you recharge your energy, and where you find clarity amidst the chaos.
In our fast-paced world, it's easy to get caught up in the cycle of constant doing—checking off to-do lists, managing responsibilities, and keeping up with the demands of daily life. But this relentless focus on productivity can leave us feeling exhausted, depleted, and sometimes even disconnected from ourselves and those around us. That's where open space becomes so vital. It's in these moments of stillness that our minds can rest, reducing stress and preventing burnout. When we intentionally create this space in our day, we give ourselves the opportunity to reset, to recharge, and to approach the next task with renewed clarity and focus.
Open space is also where creativity and problem-solving flourish. When we're constantly on the go, our minds don't have the time or freedom to wander, to explore new ideas, or to process our emotions. It's in the quiet moments—when we're not actively trying to accomplish something—that some of our best ideas can emerge. These moments allow us to reflect, to connect with our inner selves, and to gain insights that we might otherwise miss in the busyness of life.
I know it can be challenging to prioritize these pauses, especially when you have so many responsibilities pulling you in different directions. It might even feel counterintuitive, like you're not doing enough. But it's important to remember that open space is not wasted time; it's an essential part of maintaining our mental, emotional, and physical health. By creating these moments of stillness, we're not only enhancing our productivity in the long run but also fostering a sense of peace and balance in our lives.
So, as we continue this discussion, I encourage you to think about where you might be able to carve out some open space in your own day. Whether it's a few minutes in the morning, during a break, or at the end of the day, these moments are a gift to yourself—an opportunity to breathe, reflect, and simply be. They are the quiet anchors that keep us grounded amidst the storm of our daily responsibilities.
Key point #2:
Let’s talk about how we can practically create that open space in our day using a method called block scheduling. Now, if you’re not familiar with block scheduling, it’s a way of organizing your day into chunks of time dedicated to specific activities or types of tasks. This isn’t just about getting more done—though it definitely helps with that—but it’s also about creating a structure that supports both your productivity and your well-being.
Here’s how it works: Instead of jumping from task to task, you group similar activities together and assign them to specific blocks of time in your day. This could be anything from work tasks, household chores, or even self-care activities. By doing this, you reduce the mental load of constantly switching between different types of tasks, allowing you to be more focused and efficient.
But here’s the really important part—block scheduling isn’t just about scheduling your tasks; it’s also about scheduling your breaks, those open spaces we’ve been talking about. When you’re planning out your day, I want you to intentionally set aside blocks of time that are reserved for nothing but rest, reflection, or just doing nothing at all. These might be short pauses between meetings, a peaceful lunch without distractions, or a longer break in the afternoon to take a walk or meditate.
In my own life, juggling motherhood, running a business, and managing a household, I’ve found block scheduling to be a game-changer. It gives me a clear structure to my day, which helps me stay on track with all the things I need to get done. But more importantly, those intentional pauses I’ve built into my schedule keep me centered, help me maintain my energy, and prevent the burnout that comes from constantly being on the go.
If you’re new to block scheduling, start small. You don’t need to overhaul your entire day right away. Just try setting aside one or two blocks of time for open space and see how it feels. As you get more comfortable, you can gradually expand those blocks, giving yourself more opportunities to rest, reflect, and recharge.
To help you get started, I’ve created a free guide on block scheduling, which you can find linked in the show notes. It’s a simple resource to help you begin incorporating this method into your daily routine, and I think you’ll find it incredibly helpful as you start to create more open space in your life.
[Music]
Segment: Mindfulness Practice:
Find a quiet, comfortable spot where you won’t be disturbed for the next 10-15 minutes. Sit or lie down, allowing your body to relax and your muscles to release any tension. Close your eyes and take a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. Bring your attention to the present by focusing on your breath. Notice the sensation of the air as it enters and leaves your body. If your mind starts to wander, gently guide it back to the rhythm of your breathing. Feel the connection between your body and the surface you’re resting on, allowing yourself to be fully present in this moment.
Now, begin to imagine the ideal version of your day. Picture yourself waking up in the morning, feeling refreshed and energized. Envision each part of your day unfolding exactly as you would like it to. Think about your morning routine: how do you start your day? What rituals or practices set a positive tone for you? Then, visualize your work or daily tasks. Imagine yourself moving through your responsibilities with ease and focus. How do you handle challenges? What feelings arise as you complete your tasks? Consider your interactions with others, whether it’s family, friends, or colleagues. How do these interactions make you feel? What energy do you bring to each conversation? Also, think about your breaks and downtime. Envision moments of rest and open space in your day. How do you use these pauses? What do they bring to your overall well-being? Finally, picture your evening and how you wind down at the end of the day. How do you transition from the busyness of the day into a state of relaxation? What does your ideal evening look like?
After visualizing your ideal day, gently bring your awareness back to your present experience. Consider how your actual days often compare to the vision you just created. Reflect on how your current day aligns with your ideal day. Where are the differences? Are there areas where you feel tension, stress, or dissatisfaction? If you feel the need, take a moment to journal these thoughts. Writing them down can help you process your reflections more clearly and give you insights into specific areas where you might want to make changes. Consider what moments or practices from your ideal day you can start incorporating into your real day-to-day life.
With these reflections in mind, set a positive intention for the day ahead. This could be a word, phrase, or specific goal that aligns with the ideal day you envisioned. For example, your intention might be to "move through the day with calm and focus" or to "make space for meaningful connections."
Slowly bring your attention back to your breath, feeling the rise and fall of your chest. Take a moment to feel gratitude for the clarity and insights you’ve gained. When you’re ready, open your eyes and bring this sense of grounding and intention with you as you continue with your day. This practice helps bridge the gap between the day you currently experience and the day you aspire to have. By regularly engaging in this mindfulness exercise, you'll find it easier to make small adjustments that align your daily life more closely with your ideal vision, fostering a deeper sense of fulfillment and well-being.
[Music]
Key point #3:
The next area I want to explore with you is the importance of understanding what energizes you and what drains you throughout your day. This concept might seem straightforward, but it’s incredibly powerful when it comes to creating a life that feels balanced and fulfilling.
We all have activities, tasks, and even interactions that either lift us up or wear us down. The key is to become more aware of these patterns so you can make intentional choices about how you spend your time and energy. Let’s start with what energizes you. Think about the moments in your day when you feel most alive, focused, and in flow. These are the activities that recharge your batteries and bring you a sense of joy or accomplishment. It could be anything from a morning walk, spending time with loved ones, engaging in creative work, or even solving a challenging problem at work. These are the moments where you feel like you’re in your element, and they’re essential for your well-being.
Now, let’s consider what drains you. These are the tasks or situations that leave you feeling exhausted, stressed, or depleted. Maybe it’s dealing with a difficult client, tackling a monotonous task, or navigating a challenging relationship. It’s important to recognize these drainers because they can significantly impact your mood, energy levels, and overall sense of well-being.
Once you’ve identified what energizes and what drains you, you can start to make more conscious choices in your daily life. Ideally, you want to create a balance where you’re minimizing the draining activities and maximizing the energizing ones. Of course, we all have responsibilities that we can’t avoid, but even small adjustments can make a big difference. For example, if you know that a particular task is going to drain you, try to schedule it at a time when you have more energy or pair it with an activity that recharges you afterward. On the other hand, if something energizes you, consider how you can incorporate more of it into your day, even if it’s just in small doses.
Another important aspect of this is energy management. It’s not just about time management; it’s about how you manage your energy throughout the day. By aligning your tasks with your natural energy rhythms, you can work more efficiently and feel better overall. For instance, if you’re a morning person, tackle your most demanding tasks early in the day when you’re at your peak. If you hit an energy slump in the afternoon, plan for lighter tasks or a restorative break during that time.
This awareness of what energizes and drains you can also help you make better decisions about how you spend your open spaces. Those moments of quiet that we talked about earlier are perfect for recharging your energy. By consciously choosing activities that lift you up during these times, you can maintain a higher level of well-being throughout the day.
So, as you move forward, I encourage you to start paying more attention to your energy levels throughout the day. Notice what lifts you up and what brings you down. Use this awareness to make small changes that can lead to a more balanced and fulfilling life. It’s about working with your natural rhythms and finding ways to nurture your energy, so you can show up as your best self in everything you do.
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AD
Welcome, dear one. Have you ever felt like your days blur into an endless series of tasks, leaving you longing for moments that nurture both your soul and your family? I understand. You’re more than just the center of your home; you’re deserving of a life that nourishes your well-being and enriches your spirit, just like you.
That's why I'm inviting you to embark on a transformative journey with my diverse range of programs at Wellness in Every Season. Imagine turning daily duties into soul-enriching experiences. Picture yourself stepping into your home and feeling peace and joy, not stress. Visualize a household where responsibilities are shared equally, respecting the unique strengths and needs of each family member. In my programs, we delve into what true equality in the home looks like, helping you create a balanced, joyful family life.
My programs are tailored to meet the needs of busy, budget-conscious individuals. Some can be completed in just a couple of hours and start at $7, while others are free and take only a few minutes. For those seeking a more profound transformation, I offer in-depth programs that explore your dreams, desires, and what makes you uniquely 'you.'
Self-care is a cornerstone of my approach. Together, we'll discover what true self-care means for you, making it a solid foundation of your daily routine. We'll also focus on making and keeping promises to yourself, fostering a sense of trust and confidence in your ability to honor your own needs and aspirations. All of this happens within a supportive community of like-minded individuals, each on their own path to transformation.
As we journey together, we'll focus on recognizing your intrinsic worth, nourishing your relationships, and understanding how creating personal space contributes to a happier, healthier life and partnerships. This is more than a series of programs; it's a comprehensive guide to thriving in every aspect of your life.
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Key point #5
Let’s dive into the idea of unexpected open spaces—those little pockets of time that can suddenly appear in our day. These moments might come when the kids are leaving you alone for longer than usual, someone unexpectedly takes over a task for you, you wake up earlier than planned, a meeting gets canceled, etc. These surprise gifts of time can feel like small blessings in the midst of a busy day, and how you choose to use them can really enhance your overall sense of balance and well-being.
When these moments arise, our first instinct might be to immediately fill them with something productive, to tick off another item from our to-do list. But what if, instead, you took a moment to pause and consider what you really need in that unexpected space? It’s an opportunity to ask yourself: How am I feeling right now? What would be the most nourishing thing for me to do with this time?
To make the most of these moments, it can be incredibly helpful to have a list of activities or practices that you can turn to whenever extra time opens up. This list might include things that recharge your energy, bring you joy, or help you feel more centered. Perhaps you have a few pages left in a book you’ve been meaning to finish, or there’s a podcast episode you’ve been excited to listen to. Maybe you’ve been wanting to go for a short walk, do some gentle stretching, or simply sit quietly with a cup of tea. Having this list at the ready means you can quickly decide how to use the time in a way that feels both intentional and fulfilling.
This approach is particularly helpful because, when we unexpectedly find ourselves with extra time, it’s easy to feel a bit thrown off or pressured to make the “best” use of it. By having some pre-thought-out ideas, you can avoid the scramble and instead choose something that truly benefits you in that moment—whether it’s productive or restorative.
These unexpected open spaces also offer a chance to reconnect with yourself. It’s a moment to check in: How am I really doing today? What do I need more of, or what do I need to let go of? Sometimes, just a few minutes of quiet can be exactly what you need to regain focus or to let go of any tension that’s built up throughout the day.
Remember, not every free moment needs to be filled with tasks. Sometimes, the best use of these pockets of time is to simply breathe, reflect, or even do nothing at all. What makes these moments easier and more fulfilling, is when we choose to unplug instead of zoning out while trying to decide and losing the intentionality of the moment. Some call it buffering, just like our tech sometimes does. These moments of unexpected openness can be like mini reset buttons, helping you to realign with your needs and your intentions for the day.
So, as you move through your day, be on the lookout for these unexpected open spaces. When they appear, take a moment to pause and think about how you’d like to use them. Whether it’s for ticking something off your list or taking a well-deserved break, having a list of possibilities at hand will help you make the most of these surprise moments. Use them as opportunities to nurture yourself, to find a little more balance, and to bring a bit of extra joy into your day.
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Lifehack segment:
Let's take a moment to dive into a little lifehack segment that’s all about helping you create your own personal list for those unexpected open spaces in your day. This list is going to be your go-to resource whenever you find yourself with a few extra minutes and want to use them in a way that truly benefits you. It’s like having a toolbox filled with your favorite things, ready to support you whenever you need a quick recharge or a little burst of joy.
Step 1: Reflect on What Energizes You
Start by thinking about the activities, practices, or even small tasks that leave you feeling refreshed and uplifted. These are the things that, no matter how small, help you reset and bring a bit of positivity to your day. Take a moment to jot down a few of these activities. Think about:
- What activities make you feel calm and centered?
- What do you enjoy doing but often don’t have time for?
- What small wins can you accomplish quickly that boost your mood?
For example, your list might include things like:
- Reading a chapter of a book
- Taking a short walk or doing some light stretching
- Listening to a favorite song or podcast
- Doing a quick meditation or deep breathing exercise
- Writing in a journal or jotting down thoughts
Step 2: Identify Simple Joys
Next, think about those little things that bring you joy or a sense of satisfaction. These don’t have to be big or complicated—sometimes, it’s the simple pleasures that can turn your day around. Ask yourself:
- What little indulgences do I love but rarely get to enjoy?
- What small tasks or creative outlets leave me feeling accomplished?
- What activities help me connect with others or with myself?
Maybe your list includes:
- Enjoying a cup of tea or coffee slowly, without distractions
- Flipping through a favorite magazine or browsing inspiring images online
- Calling or texting a friend for a quick, uplifting chat
- Tidying up a small space, like your desk or a drawer, to create a sense of order
- Doing a quick creative activity, like doodling, knitting, or crafting
Step 3: Mix in a Few Practical Tasks
While your list should focus on things that recharge you, it can also include a few practical tasks that you often don’t get around to. These should be quick wins that don’t feel overwhelming but give you a sense of accomplishment. Think about:
- What small tasks do I keep putting off that I could tackle in just a few minutes?
- Are there any little things I can do that would make my day run smoother?
You might add:
- Decluttering your inbox or organizing a small digital folder
- Watering your plants or tending to a small garden area
- Writing a thank-you note or catching up on a short piece of correspondence
- Planning your meals for the next day or making a quick grocery list
Step 4: Tailor Your List to Your Needs
Finally, tailor this list to your personal preferences and needs. Remember, this list is for you—it should feel like a collection of things that nourish you, make you smile, or give you a little boost of energy. Keep it somewhere easily accessible, like on your phone or a notepad, so you can quickly refer to it whenever you find yourself with some unexpected open space.
As you move through your days, continue to add new ideas to your list whenever inspiration strikes. The more options you have, the more prepared you’ll be to make the most of those surprise moments of free time. And remember, the goal here isn’t to fill every moment with activity, but to have a resource that helps you choose intentionally, whether that means taking a break, accomplishing something small, or simply enjoying a few minutes of peace.
By having this list ready, you’ll be able to turn those unexpected open spaces into meaningful moments that contribute to your overall well-being, helping you stay energized, focused, and balanced throughout your day.
[Music]
Key point #5:
Let’s explore the final area of our discussion, which is about integrating everything we’ve covered today into your daily life—because it’s one thing to understand these concepts, but it’s another to actually make them a part of your routine. This point is about creating a sustainable practice that allows you to consistently bring open space, intentionality, and mindfulness into your day-to-day life and experience the benefits that come with it.
We’ve talked about the importance of planning open space, using tools like block scheduling, understanding what energizes and drains you, and making the most of those unexpected moments of free time. Now, it’s time to bring all these pieces together in a way that works for you.
Start Small: It’s easy to feel overwhelmed when trying to implement new habits, especially if your schedule is already packed. Begin with just one or two small changes. Maybe you start by creating just one block of open space in your day, even if it’s only 10 or 15 minutes. Use this time to pause, reflect, or engage in something that recharges you. As you get more comfortable, you can gradually increase the amount of open space you incorporate into your routine.
Reflect Daily: At the end of each day, take a few minutes to think about how the day went. Did you have enough open space? Were you able to manage your energy well? How did those unexpected open spaces play out? Reflection is key to understanding what’s working and what might need to be adjusted. It’s also a great time to update your list of activities for those unexpected moments, based on what you found helpful or enjoyable.
Stay Flexible: Life is unpredictable, and there will be days when things don’t go according to plan. That’s okay. The goal isn’t to rigidly stick to a schedule but to use it as a guide that supports your well-being. If you miss a block of open space or don’t get to everything on your list, don’t stress—just adjust and move forward. Flexibility allows you to adapt to the natural ebb and flow of life without losing sight of your intention to create balance.
Enjoy the Benefits: When you plan for open space and approach your day with intentionality, you create a buffer that can make everything feel more manageable. If something takes longer than expected, you have that extra time built in, so you’re not thrown off course. This buffer also allows you to rearrange tasks more easily when life inevitably changes your plans. Managing your stress throughout the day can also lead to better sleep at night. When your day has pockets of calm and your tasks are spaced out in a balanced way, you carry less tension into your evening, leading to more restful sleep.
Practice Self-Compassion: As you make these changes, remember to be kind to yourself. This journey is about progress, not perfection. Celebrate the small victories, and don’t dwell on the setbacks. Over time, with patience and persistence, these practices will start to feel more natural, and the benefits will become more apparent.
As we approach the conclusion of this discussion, I encourage you to think about how you can start integrating these ideas into your daily life. In the next segment, I’ll share some coaching questions to help you reflect on what we’ve discussed and consider how you might apply these concepts in your own life.
After that, we’ll wrap up with a conclusion, summarizing the key takeaways and offering some final thoughts on how to bring more open space, intentionality, and balance into your everyday routine. These practices aren’t just about managing your time; they’re about nurturing your well-being and creating a life that feels fulfilling in every season.
[Music]
Segment: Coaching Questions
Coaching Questions Segment:
Now that we’ve explored the importance of creating open space, managing your energy, and integrating these practices into your daily life, I want to take a moment to guide you through some reflective coaching questions. These questions are designed to help you dive deeper into what we’ve discussed and to think about how you can apply these concepts to your own life. As you listen, consider jotting down your thoughts or revisiting these questions later when you have a quiet moment to reflect. Let’s get started.
How do you currently feel about the balance between productivity and rest in your daily life? Think about whether you have enough time to recharge, and if not, what might be contributing to that imbalance.
What activities or moments in your day energize you the most? Reflect on how you might be able to incorporate more of these energizing activities into your routine.
What tasks or situations tend to drain your energy, and how can you minimize or manage these drainers? Consider ways to either delegate, reduce, or approach these tasks differently to preserve your energy.
How often do you find unexpected open spaces in your day, and how do you typically use them? Think about whether these moments are used effectively or if they could be better utilized for rest or meaningful activities.
If you had an extra hour in your day, how would you ideally spend it? This question helps you identify what you value most and what you might want to make more time for.
How can you create more intentional open space in your schedule? Consider what small adjustments you could make to ensure that you have regular moments of pause and reflection.
What’s one small change you can make this week to bring more balance into your life? Think about a specific, actionable step you can take to start moving toward the life you envision.
How do you currently manage your stress, and are there more effective strategies you could try? Reflect on your current stress management techniques and whether they are serving you well.
What benefits do you think you would gain from having more open space and intentionality in your day? Consider how these practices could positively impact areas like sleep, relationships, productivity, and overall well-being.
Have you considered working with a coach to help you implement these changes and create the life you want? Think about whether 1:1 coaching could provide you with the support, accountability, and personalized guidance to achieve your goals.
Take some time to sit with these questions and let your answers guide your next steps. Remember, this journey toward creating more balance and open space in your life is ongoing, and it’s okay to start small and grow from there. If you feel like you could use some extra support, whether it’s to dive deeper into these reflections or to create a personalized plan, I’m here to help. 1:1 coaching can offer you tailored strategies, encouragement, and accountability as you work toward your goals. If that sounds like something you’re interested in, feel free to reach out.
As we wrap up this segment, I hope these questions have sparked some insights for you and inspired you to take action toward a more intentional, balanced, and fulfilling life. Remember, it’s not about perfection—it’s about making progress and nurturing your well-being in every season.
CLOSING REMARKS & EPISODE SUMMARY |
Episode summary:
In Episode 82 of Wellness in Every Season, titled "Creating Quiet Moments for Better Wellness," we explore the transformative power of planning open space in your day and how it can significantly enhance your overall well-being. Throughout the episode, we discuss practical strategies such as block scheduling to help you intentionally carve out time for rest and reflection, as well as the importance of recognizing what activities energize or drain you. We also delve into the benefits of unexpected open spaces—those rare moments of free time that can appear unexpectedly—and how to use them effectively to recharge and refocus.
Additionally, we offer a series of coaching questions designed to help you reflect on your current habits and think about how you can incorporate these practices into your daily routine. These questions encourage you to consider your balance between productivity and rest, identify energy boosters and drainers, and explore the potential benefits of creating more intentional space in your life.
Whether you’re a busy parent, a professional juggling multiple responsibilities, or someone seeking more balance, this episode provides actionable insights and practical tools to help you create a more fulfilling, intentional, and well-balanced life. Tune in to discover how small changes in your daily routine can lead to big improvements in your mental, emotional, and physical health.
[Music]
Outro:
Thank you for joining me on Wellness in Every Season. Remember to take time to relax, heal, and be present. Next week, we will be talking to Rita Yost about Mindset Healing and Inner Child Work.
Thanks for tuning into this week's episode. I am your host, Autumn Carter, a certified life coach dedicated to empowering individuals to rediscover their identity, find balance amidst chaos, strengthen relationships, and pursue their dreams. My goal is to help people thrive in every aspect of their lives. I hope today's discussion inspired you and offered valuable insights.
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Thank you for being a part of our podcast community. I look forward to continuing our conversation, sharing stories, and exploring wellness in all its aspects. Take care until our next episode. You can also work with me one-on-one or on-demand through one of my programs by visiting wellnessineveryseason.com/programs.
One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from a doctor or therapist. If you want personal one-on-one coaching from a certified life and parenting coach, Go to my website, wellnessineveryseason.com. That's where you can get personalized coaching from me.
See you in next week's episode.