Ep. 75 - Loving Effort After Burnout

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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The Agile Brand with Greg Kihlström®

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#657: Augmenting front-line employees with AI for better experiences, with Fabrice Martin, Medallia 22:42

20 hours ago22:42

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22:42

We are here recording live at Medallia Experience at the Wynn in Las Vegas, and have been seeing and hearing some amazing things about how AI can enhance the customer experience as well as enable teams at organizations to create more meaningful connections with customers. Today we’re going to talk about how AI can help to create better experiences for customers before, during, and after their interactions. To help me discuss this topic, I’d like to welcome Fabrice Martin, Chief Product Officer at Medallia. RESOURCES Medallia: https://www.medallia.com Catch the future of e-commerce at eTail Boston, August 11-14, 2025. Register now: https://bit.ly/etailboston and use code PARTNER20 for 20% off for retailers and brands Don't Miss MAICON 2025, October 14-16 in Cleveland - the event bringing together the brights minds and leading voices in AI. Use Code AGILE150 for $150 off registration. Go here to register: https://bit.ly/agile150 Connect with Greg on LinkedIn: https://www.linkedin.com/in/gregkihlstrom Don't miss a thing: get the latest episodes, sign up for our newsletter and more: https://www.theagilebrand.show Check out The Agile Brand Guide website with articles, insights, and Martechipedia, the wiki for marketing technology: https://www.agilebrandguide.com The Agile Brand podcast is brought to you by TEKsystems. Learn more here: https://www.teksystems.com/versionnextnow The Agile Brand is produced by Missing Link—a Latina-owned strategy-driven, creatively fueled production co-op. From ideation to creation, they craft human connections through intelligent, engaging and informative content. https://www.missinglink.company…

about a year ago 23:42

MP3•Laman utama episod

In this episode, we shed light on a very real but little talked about struggle of those suffering with burnout: the challenge of embracing effort again after burnout.

For many, words like “effort” or “hard work” trigger resistance. But what if effort could energize you instead of draining you? When we redefine effort as lively, healthy, and purposeful, it shifts from something to fear into something that makes you feel alive again.

Key Takeaways:

Burnout and the Nervous System: After burnout, your body may resist effort because it associates it with harm. Drawing from the work of trauma-informed somatic practitioner Sarah Baldwin, I explain how you can show your nervous system that it's safe to move toward your goals by reconnecting with effort in a supportive and healthy way.
Redefining Effort: How to Make It Energizing, Not Draining: Using first principles thinking, we break down the concept of "effort" and redefine it as something life-giving and energizing. When effort is rooted in purpose and vitality, it can propel you forward without the fear of burnout.
Heartfelt Effort vs. Half-Hearted Effort: True effort comes from the heart, fueled by energy and engagement. When effort is half-hearted, it drains you. But when it’s heartfelt, it helps you feel fully alive and ready to take action.
Consistency and Success: Struggling with effort often leads to fearing inconsistency. Successful people say what sets them apart is their commitment to stay consistent, no matter how long it takes. As Marie Forleo says, “Success doesn’t come from what you do occasionally. It comes from what you do consistently.” In this episode, we explore how, when effort is aligned with heart and purpose, consistency naturally follows, making progress energizing, rewarding, and inevitable.

Could falling back in love with effort be the key you've been looking for to unlock consistency?

Listen now on Spotify, Apple Podcasts, or wherever you listen to podcasts. Don’t forget to subscribe and share with someone who needs this message!
Resources and references:
Quoted: “The impediment to action advances action. What stands in the way becomes the way.” - Marcus Aurelius
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Sarah Baldwin, Trauma Informed Somatic Practitioner |

Website: https://www.sarahbaldwincoaching.com

Instagram: https://www.instagram.com/sarahbcoaching/
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Ryan Holiday | The Daily Stoic Podcast | The Obstacle is the Way: The Timeless Art of Turning Trials Into Triumphs
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James Clear | Atomic Habits: Tiny Changes, Remarkable Results
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Greg McKeown | Essentialism: The Disciplined Pursuit of Less
.
If you want to take this work deeper:

The End of the Day Podcast | Episode 26: Perfectionist Trauma
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Intro/outro music by JMW
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To see how 1:1 mindset coaching can help you to think differently so you can start to live differently, book a free coaching call this week. Visit my website or email me at kari@kariwatterson.com with the subject line: "Book a Call".

Website
Instagram: @kari_mindsetcoach
LinkedIn

95 episod

#Self-Improvement #Kari Watterson #Mindset #Personal Growth #Transformation #Change Your Life #Lifecoach #Fitness #Podcasting Education #Mental Health #Action #Thoughtworks #Succession #Dreams

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

Ep. 75 - Loving Effort After Burnout

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

published about a year ago

Kongsi

MP3•Laman utama episod

In this episode, we shed light on a very real but little talked about struggle of those suffering with burnout: the challenge of embracing effort again after burnout.

Key Takeaways:

Burnout and the Nervous System: After burnout, your body may resist effort because it associates it with harm. Drawing from the work of trauma-informed somatic practitioner Sarah Baldwin, I explain how you can show your nervous system that it's safe to move toward your goals by reconnecting with effort in a supportive and healthy way.
Redefining Effort: How to Make It Energizing, Not Draining: Using first principles thinking, we break down the concept of "effort" and redefine it as something life-giving and energizing. When effort is rooted in purpose and vitality, it can propel you forward without the fear of burnout.
Heartfelt Effort vs. Half-Hearted Effort: True effort comes from the heart, fueled by energy and engagement. When effort is half-hearted, it drains you. But when it’s heartfelt, it helps you feel fully alive and ready to take action.
Consistency and Success: Struggling with effort often leads to fearing inconsistency. Successful people say what sets them apart is their commitment to stay consistent, no matter how long it takes. As Marie Forleo says, “Success doesn’t come from what you do occasionally. It comes from what you do consistently.” In this episode, we explore how, when effort is aligned with heart and purpose, consistency naturally follows, making progress energizing, rewarding, and inevitable.

Could falling back in love with effort be the key you've been looking for to unlock consistency?

Sarah Baldwin, Trauma Informed Somatic Practitioner |

Website: https://www.sarahbaldwincoaching.com

Instagram: https://www.instagram.com/sarahbcoaching/
.

Ryan Holiday | The Daily Stoic Podcast | The Obstacle is the Way: The Timeless Art of Turning Trials Into Triumphs
.

James Clear | Atomic Habits: Tiny Changes, Remarkable Results
.

Greg McKeown | Essentialism: The Disciplined Pursuit of Less
.
If you want to take this work deeper:

Website
Instagram: @kari_mindsetcoach
LinkedIn

95 episod

#Self-Improvement #Kari Watterson #Mindset #Personal Growth #Transformation #Change Your Life #Lifecoach #Fitness #Podcasting Education #Mental Health #Action #Thoughtworks #Succession #Dreams

Tutti gli episodi

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 95 - The Craving-Reward Habit Loop 28:45

5 days ago28:45

28:45

What makes a habit sustainable—one that makes you excited to build? It’s not just about discipline or consistency. It’s about what your brain wants to come back to. And that comes down to choosing the right craving —and satisfying it well . In this episode, we re-explore James Clear's four-part habit loop— cue, craving, response, reward —with a spotlight on the craving–reward connection that changes everything. Because when you choose a craving that reflects your deepest yearning —and pair it with a reward that truly satisfies that yearning—you create a loop that doesn’t just help you show up… It becomes a loop you want to repeat. That’s what makes a habit feel easier to stick with, because you know in the process you're satisfying an internal yearning that's been seeking resolution for some time--and has been a bottleneck of sorts in your life. In this episode, we explore: Why craving is the most powerful part of the habit loop How to make your craving honest, compelling, and identity-expanding What it means to satisfy a yearning vs. just check a box The unexpected reward of stillness, silence, and internal ease Why some habits quietly drain you—and how to shift them Several real-life examples of potent cravings-rewards to help you see how you can apply this in your own life How this work actually helps you live more freely and fully Reflection questions to take with you: What is the true craving underneath the habit I want to build? If I slow it down… what am I really yearning for in this area of my life What kind of reward would satisfy that craving deeply enough that I’d want to come back to it—not just once, but over time? What would shift if I started designing habits around my energy , identity, and freedom —not just my to-do list? How could I anchor my next habit in a reward that feels like a return to myself? Cited Resources Atomic Habits by James Clear James Clear's Article Bank How to Start New Habits That Actually Stick by James Clear The Habits Guide: How to Build Good Habits and Break Bad Habits by James Clear If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 94 - Gently Strong 12:38

7 days ago12:38

12:38

For so long, we’ve been taught that strength looks like pressure. That discipline has to hurt. That if we ease up, we’ll fall behind. But what if there’s another way? In this episode, I explore the idea of Gently Strong —a quiet, rooted power that doesn’t rely on cortisol, perfectionism, or overperformance. Whether you once identified as high-capacity and are rebuilding after burnout, or you’ve never quite felt “strong” in the way the world defines it, this conversation is for you. We’ll talk about: Why traditional strength often leaves us depleted What “gently strong” really means—and what it doesn’t How to stop fracturing off parts of yourself to survive How reclaiming your full self leads to greater choice, discernment, and self-trust And if part of you resists this idea—if “gentle” feels like it might make you soft or less ambitious—you’re not alone. This isn’t about replacing your edge with ease. It’s about adding more dimension to your strength. Gentle strength isn’t restrictive—it’s expansive . It gives you access to a wider range of internal responses, so you can meet life with greater agility, clarity, and self-possession. You don’t lose your drive. You gain more ways to lead yourself through whatever life brings. Download the Free Worksheet To help you reflect more deeply on this episode, I’ve created a companion worksheet: Download the Gently Strong Reflection Worksheet This downloadable worksheet includes: Journal prompts to explore resistance, readiness, and redefinition A space to reconnect with your past self, without shame Questions to help you lead yourself forward with intention and self-trust If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 93 - Thinking Greater Than Your Emotions: Interrupting the Mind-Body Feedback Loop 11:28

8 days ago11:28

11:28

Ever notice how you can go from feeling confident… to spiraling in self-doubt… in a matter of minutes? That’s not weakness. That’s a pattern. And once you see it, you can change it. In this episode, we’re unpacking the mind-body feedback loop —the often-invisible cycle where your body sends a signal, your brain assigns it meaning, and together they reinforce a story that feels true…even when it isn’t helpful. This loop isn’t just frustrating—it’s familiar. It’s your nervous system working to create internal consistency. But internal consistency doesn’t always support growth. Sometimes it keeps you anchored to a version of yourself you’ve already outgrown. We explore: Why change feels hard at the identity level How the brain and body mirror and reinforce one another What it really means to “think greater than your emotions” Why emotional tension isn’t a sign to retreat—but a signal to recalibrate And how to work with your mind-body loop to support who you’re becoming This episode bridges awareness and application , giving you insight and language to interrupt old patterns—and reroute them with intention. Cited Resources Breaking the Habit of Being Yourself by Joe Dispenza Awareness by Anthony de Mello If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 92 - Releasing Mental Busy Work 10:47

9 days ago10:47

10:47

We all know what busy work looks like at the office — tasks that take time, energy, and focus away from making meaningful progress on the projects that actually move the mission forward. They feel productive, but at the end of the day, they just keep us occupied. And we do the same thing in our minds. We spend hours ruminating, second-guessing, and mentally rehearsing conversations — not because it helps us move forward, but because it keeps our brains busy. It gives us the feeling of productivity, while quietly pulling energy away from the real inner work that could actually create clarity or change. For me, thinking felt safer than not thinking — because as long as I was thinking, it felt like I was at least trying to solve the problem… of my life. When I wasn’t thinking, my brain would panic — worried I was being irresponsible, like I wasn’t doing enough to “fix” things. So I stayed in motion — even if it wasn’t getting me anywhere. In this short, insight-packed episode, I share a simple but powerful shift: Overthinking, ruminating, second-guessing? They’re not clarity. They’re mental busy work. And once I started labeling them that way — something changed. I stopped treating every thought like it deserved my full attention. I stopped exhausting myself trying to figure it all out. And I started to feel what it was like to reclaim my mental space — without having to fix or finish every thought first. In this episode, I’ll walk you through: Why mental effort isn’t the same as mental effectiveness How to recognize “mental busy work” in the moment Why we default to it (and how it keeps us stuck) A permission-giving shift that can help you feel lighter, clearer, and more capable If you’re tired of carrying the weight of constant thinking, this episode might be the emotional permission slip you didn’t know you needed. You might discover that your thoughts have been getting in the way — not because they’re wrong, but because they’ve just been...mental busy work. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 91 - Not Choosing Is Choosing: Disengaging Autopilot 20:03

13 days ago20:03

20:03

Have you ever felt like you’re moving through life on autopilot—checking off the to-do lists, meeting obligations, doing what’s expected—without feeling truly alive ? You're not necessarily unhappy, but you're not fully alive either. You feel like you're just going through the motions. That restless, 'blah' or 'meh' feeling has a name: languishing . Psychologists like Adam Grant describe languishing as the absence of well-being—not quite burnout, not quite depression, but a sense of stagnation and emptiness, and an important sign that something about how you’re engaging with your life needs attention. In this episode, we explore what it really means to wake up to your life. We’ll talk about the hidden reason behind restlessness, why not choosing is still a choice, and how to shift from being a passive passenger to the active pilot of your own life. If you've ever wondered, Is this all I'm going to do with my life? —this episode is for you. What You’ll Learn in This Episode Why that sense of restlessness or stagnation (languishing) is actually a powerful signal. The difference between default mode and autopilot mode —and why understanding them changes everything. How your brain defaults to the path of least resistance unless you intentionally choose otherwise. Why not choosing is still making a choice—and how to take back control. A simple but powerful framework to override autopilot and start moving with purpose. Cited Resources TED Talk | Adam Grant: How to Stop Languishing and Start Finding Flow Quote | "For me, happiness is the joy we feel striving after our potential." - Shawn Achor Click here for a downloadable worksheet containing: Key takeaways and summaries Reflection questions to apply the episode’s insights Practical exercises to help you shift out of default mode and engaging with your life again If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and how mindset tools can help you cut through the noise and move forward. At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. Book a call. Visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 90 - Why Progress Matters 35:05

21 days ago35:05

35:05

"I wish I had let myself be happier." In this episode, I share insights from a conversation with ChatGPT on one of the most profound regrets from Bronnie Ware’s memoir, The Top Five Regrets of the Dying, based on her experiences caring for patients in the final stages of life. The conversation dives into the active word in that statement— "let." What does it mean to let ourselves be happier? Why do so many of us resist it? And how can we shift from waiting for happiness to engaging with life in a way that leads to true fulfillment? This discussion expands into what it actually means to flourish—not as an achievement, but as a state of engagement with life. In this conversation, we unpack why flourishing isn’t the absence of struggle, but the presence of growth, momentum, and vitality. Key Themes Discussed: Why the regret "I wish I had let myself be happier" is so powerful The role of permission —how we unknowingly block ourselves from happiness What it truly means to flourish (and why it’s different from just feeling good) How flourishing can exist even within struggle The distinction between reflection for insight vs. reflection for transformation How happiness is better understood as progress toward something meaningful Dan Pink’s Autonomy, Mastery, and Purpose framework for motivation Practical ways to move from passive thinking to active engagement Key Takeaways: Happiness isn’t a goal—it’s a byproduct of meaningful progress and flourishing. True fulfillment comes from engaging in growth, not achieving a static state. Struggle doesn’t mean failure—it often signals growth, expansion, and momentum. Flourishing is about engagement, not external success. Autonomy, Mastery, and Purpose are key drivers of lasting fulfillment. Asking “What makes me feel alive?” is powerful—but acting on it is what leads to transformation. Reflection Questions: Take a moment to journal or think deeply about these: Where in my life am I already flourishing, even if I haven’t noticed it? What’s keeping me from giving myself permission to flourish and engage more fully with life? How can I move from thinking about change to taking action ? Which of the three (Autonomy, Mastery, Purpose) do I need to focus on more? What’s one small action I can take today that aligns with what makes me feel alive? Resources Mentioned: The Top Five Regrets of the Dying by Bronnie Ware The Modern Maverick: Why Writing Your Own Rules is Better For You, Your Work, and The World by Ed Haddon The Happiness Advantage by Shawn Achor Drive: The Surprising Truth About What Motivates Us by Daniel Pink Howard Thurman’s quote: “Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 89 - When You're Stuck: Tim Ferriss' Fearsetting, Maurice Ashley's Thinking Like a Chess Grandmaster, James Clear: Trajectory Matters More Than Present Lack of Results, Ben Hunt-Davis:… 6:57

24 days ago6:57

6:57

Many personal growth strategies assume you already know what you want. But what if you don’t? Not having a clear vision can feel like an obstacle to progress. It’s easy to believe you need answers before you can take action. But waiting for clarity can lead to years of hesitation, second-guessing, and inaction. This episode explores how to move forward even when you don’t have a defined end game. It brings together insights from high-level thinkers in performance, psychology, and strategy to offer a different approach—one that prioritizes trajectory, positioning, and reducing friction so that when clarity does arrive, you’re ready. What’s Inside This Episode? Why Maurice Ashley, International Grandmaster of Chess, taught his students the endgame first—and how applying this to your own life changes how you approach decisions. How to shift focus from achieving immediate success to making sure your trajectory is leading somewhere better (James Clear’s Atomic Habits ). Why complexity often disguises a lack of clarity—and how to cut through it (Ben Hunt-Davis). How Tim Ferriss’s fear-setting exercise helps remove unseen friction, making future clarity easier to act on. How to develop an “end game mindset” even when you don’t yet know your final destination. This episode is for anyone who feels like they’re standing still, not because they lack drive, but because they aren’t sure what direction to take. Click here for a downloadable worksheet containing: Key takeaways and summaries Reflection questions to apply the episode’s insights A step-by-step fear-setting exercise to identify and reduce friction A trajectory check-in to help assess whether your current habits align with the life you want to create Resources & Links Atomic Habits by James Clear Will It Make the Boat Go Faster: Olympic-Winning Strategies for Everyday Success by Ben Hunt-Davis Ben Hunt-Davis Keynote Speech Highlights The Chess Journey of Grandmaster Maurice Ashley by Daaim Shabazz of The Chess Drum (2019) Worklife Podcast with Adam Grant: Chess Grandmaster on why mistakes are our greatest teachers (December 2023) Fear-Setting: The Most Valuable Exercise I Do by Tim Ferriss Final Thoughts Clarity isn’t a prerequisite for action. It’s often the result of it. This episode offers a framework for taking meaningful steps forward, even in the absence of a clear goal. If that’s something you’ve been struggling with, this conversation might help shift how you approach the problem. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 88 - Endurance for the Journey 9:20

26 days ago9:20

9:20

We hear a lot about motivation, discipline, and consistency when it comes to transformation—but what about endurance, the ability to sustain change long enough for it to truly take root? In this episode, we’re exploring the often-overlooked key to long-term growth: mental, emotional, and physiological endurance. Transformation isn’t about a single breakthrough—it’s about the thousands of moments where we choose, again and again, to reinforce the new over the old. This requires more than willpower. It requires training our minds and bodies to sustain momentum without burning out. What You’ll Learn in This Episode: Why real change requires endurance, not just consistency How rewiring the brain works—and why repetition matters Why fear and stress are unsustainable activation states How to train yourself to move toward growth with calm and steady resolve The power of choosing what you truly want—not what’s expected of you How to flip the switch into an emotional state that pulls you forward Key Insight: Growth doesn’t have to feel like a fight. When we train ourselves to activate calm resolve as our default state, we move toward our goals without the constant battle. Try This: Before your next big step, pause. Breathe. Drop your shoulders. Feel your feet on the ground. Invoke calm resolve. Let your body recognize that when you feel this way, you are already in motion. When you train your mind and body to associate growth with steadiness instead of stress , you create momentum that lasts. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 87 - Part 3: The Toll of Open Loops 14:38

27 days ago14:38

14:38

This is the final episode in a special three-part series on ADHD-friendly strategies for improving productivity—focusing on task initiation, continuation, and completion. (Missed the first two episodes? This episode builds on Episode 85: Touching the Task—a strategy to bypass resistance by physically engaging with a task in a small way, and Episode 86: The Sufficiency Mindset—reframing the belief that you don’t have enough time, energy, or focus to move forward. If you haven’t listened yet, I highly recommend starting there.) Have you ever felt weighed down by unfinished tasks, like your brain is keeping too many tabs open at once? You’re not alone. The Zeigarnik Effect is a psychological phenomenon that explains why uncompleted tasks create mental tension—and why our brains struggle to let them go. Understanding this effect is key to breaking cycles of procrastination, managing cognitive overload, and using open loops as a tool for momentum rather than stress. In this episode, we explore how to strategically open and close loops to reduce mental clutter, free up focus, and finally finish what matters. What You’ll Learn in This Episode: Why unfinished tasks take up so much mental space The history of the Zeigarnik Effect and what it reveals about how our brains handle unfinished business How the Zeigarnik Effect can create both momentum and overwhelm—and how to use it to your advantage Why ADHD brains may experience heightened cognitive load from too many open loops Practical strategies to close loops, lighten mental strain, and reclaim focus Resources & Links How The Little-Known Zeigarnik Effect Impacts Everyone Daily . McMenimin, K. Psychology Today (Sept. 2022) (Article) Zeigarnik Effect . Psychology Today. (Article) Why We Hate Not Finishing What We Start . Sarkis, Stephanie. Psychology Today (March 2014) (Article) The Real Reason Why You May Get Overwhelmed . Wilks, Corey. Psychology Today. (May 2024) Consider It Done! Plan Making Can Eliminate The Cognitive Effects of Unfulfilled Goals (abstract) . Masicampo, E.J. and Baumeister, R. Journal of Personality and Social Psychology, 101 (4), 667–683. (2011) (Accessed abstract via APA PsycNet) If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 86 - Part 2: Starting With a Mindset of Sufficiency - An ADHD Strategy for Rebuilding Self-Trust & Belief in Capacity 14:50

4 weeks ago14:50

14:50

This is Part 2 of a special three-part series on ADHD-friendly strategies for improving productivity—or, more specifically, task initiation, continuation, and completion. (Missed Part 1? This episode builds on Episode 85: Touching the Task: An ADHD Strategy for Overcoming Task Avoidance, featuring the work of Dr. Russell Ramsay, a leading expert on Adult ADHD. If you haven’t listened yet, I highly recommend starting there.) If you’ve ever felt paralyzed before even starting a task—questioning whether you have enough time, energy, focus, ability, or capacity—you’re not alone. ADHD often tricks the brain into defaulting to insufficiency thinking , reinforcing the cycle of avoidance. Dr. Russell Ramsay, a leading expert in adult ADHD, explains that starting with a mindset of sufficiency—even for the smallest touch-the-task step—helps you build the evidence that you do have the capacity to move forward. This approach shifts the focus from overwhelming end goals to what you can do right now. Each time you affirm that you have enough to engage with a task, you experience a small win. This creates a rewarding feedback loop that builds self-trust, making it easier to continue the task and, ultimately, complete it. Resources & Links Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions by Dr. Russell Ramsay (Book) Thinking through adult ADHD: Change your outlook and cope better with ADHD . Psychology Today. Ramsay, R. (2020, October 24). (Article) Procrastivity (a.k.a. sneaky avoidance) and adult ADHD coping: Part 1: Lessons learned that can help you turn procrastination against itself. Psychology Today. Ramsay, R. (2020, July 16). (Article) Procrastivity (or sneaky avoidance) and adult ADHD coping: Part 2: Coping tips for turning intentions into actions. Psychology Today. Ramsay, R. (2020, July 26). (Article) Why the ADHD Brain Chooses the Less Important Task -- and How CBT Improves Prioritization Skills . ADDitude Online. (Updated 2025, February 3) (Article) The Weekend University Podcast | Rethinking ADHD with Dr. Russell Ramsay (August 2022) The ADHD Experts Podcast by ADDitude | Ep. 501 - ADHD & Procrastivity - How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay (May 2024) If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 85 - Part 1: Touching the Task: An ADHD Strategy for Overcoming Task Avoidance (ft. the work of Dr. Russell Ramsay) 11:18

5 weeks ago11:18

11:18

One of the biggest challenges for individuals with ADHD (and honestly, for many of us) is overcoming the initial resistance to task initiation. In this episode, we’re diving into a simple yet powerful strategy called Touching the Task , developed by leading Adult ADHD expert, Dr. Russell Ramsay. This science-backed approach shifts the focus from thinking about starting to physically engaging with the task in small, tangible ways—making it easier to break through resistance and build momentum. What You’ll Learn in This Episode: Why procrastination feels like an internal tug-of-war How Touching the Task helps bypass the “ugh” feeling of task resistance Practical ways to apply this strategy in everyday life How small physical actions can lead to bigger progress How Touching the Task helps you bypass the brain’s negotiation tactics and reinforces the habit of acting your way into doing what you want rather than thinking your way out of it . Resources & Links Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions by Dr. Russell Ramsay (Book) Thinking through adult ADHD: Change your outlook and cope better with ADHD . Psychology Today. Ramsay, R. (2020, October 24). (Article) Procrastivity (a.k.a. sneaky avoidance) and adult ADHD coping: Part 1: Lessons learned that can help you turn procrastination against itself. Psychology Today. Ramsay, R. (2020, July 16). (Article) Procrastivity (or sneaky avoidance) and adult ADHD coping: Part 2: Coping tips for turning intentions into actions. Psychology Today. Ramsay, R. (2020, July 26). (Article) Why the ADHD Brain Chooses the Less Important Task -- and How CBT Improves Prioritization Skills . ADDitude Online. (Updated 2025, February 3) (Article) The Weekend University Podcast | Rethinking ADHD with Dr. Russell Ramsay (August 2022) The ADHD Experts Podcast by ADDitude | Ep. 501 - ADHD & Procrastivity - How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay (May 2024) Next Episode: Sufficiency Mindset – The Missing Link to Task Completion In the next episode, we’ll build on today’s strategy by exploring how adopting what Dr. Ramsay refers to as mindset of sufficiency can help you move forward—even when you feel like you don’t have enough time, energy, or motivation. If this episode resonated with you, please take a moment to share it with someone who might find it helpful. Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 84 - REPLAY - Who Is The Real You: A Look Inside The Alter Ego Effect by Todd Herman 32:00

5 weeks ago32:00

32:00

If you’ve ever struggled to sustain change—whether in your habits, your mindset, or the way you show up in a specific area of your life—it’s likely because your brain is holding onto an identity that doesn’t yet match the change you’re trying to make. That’s why we’re revisiting an episode from the archives on Todd Herman’s work on alter egos—a tool designed to help you more quickly and impactfully "overcome all the obstacles holding you back from achieving the results you want." That’s where repeated beingness comes in. James Clear describes identity as something we don’t just decide to have—it’s something we repeat into existence through action. And when we struggle with change, it’s often because we’re missing one or both of these key prongs of identity formation: Repetition – Consistently showing up in a certain way, even before it feels natural. Beingness – The mindset, energy, and self-concept that reinforce why we’re showing up that way. But change doesn’t have to be slow. The reason The Alter Ego Effect is such a powerful framework is that it helps us step into repeated beingness immediately—rather than waiting months or years for our identity to catch up. Instead of trying to become the version of you who can confidently take action, the alter ego lets you experience yourself as that person right now. By: Defining a specific “field of play” where you want to show up differently Creating a deliberately crafted alter ego that already possesses the traits you need Using a trigger, artifact, or ritual to instantly activate that version of you …you remove hesitation, bypass internal resistance, and accelerate the number of “identity reps” you get—making it easier for your brain to accept and reinforce your elevated self-concept faster. In this episode, we discuss: Why so many people set the same goals every year and quietly quit within weeks How identity is shaped through repeated beingness—and how to use that to your advantage Why the alter ego isn’t about “pretending”—it’s about revealing who you’ve been all along The power of subtraction: how high performers remove the doubts and stories that keep them stuck How the alter ego framework removes the struggle of identity shift by giving you a tool to reinforce your new self faster How you can start using the alter ego effect to hurdle obstacles in your own "field of play" This rebroadcast sets the stage for upcoming episodes where we’ll take Todd Herman’s work even deeper. As you listen, think about where you’ve been stuck in trying to change—and whether an alter ego could be the tool that finally allows you to experience yourself as the version of you who already moves, already acts, and already succeeds as your most powerful, capable self. Resources & Links: The Alter Ego Effect by Todd Herman Atomic Habits by James Clear Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com .…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 83 - Do You Take Your Capabilities Seriously? If Not, Why? A Look Into Dan Sullivan's Capableism 19:53

5 weeks ago19:53

19:53

Why Taking Your Capabilities Seriously Might Be the Missing Link to the Change You Seek We all have unique capabilities—strengths, skills, and talents that set us apart. But here’s the question: Are you actually taking them seriously ? Do you even know what your unique capabilities are? Dan Sullivan, co-founder of Strategic Coach, calls this Capableism —the idea that success isn’t just about recognizing your strengths but about taking responsibility for them, developing them, and strategically combining them with others. It’s about using your capabilities to actively shape your future instead of letting them sit dormant. In this episode, we explore: ✔ Why simply identifying your strengths isn’t enough—you have to own them ✔ How undervaluing your capabilities keeps you stuck in patterns of inaction ✔ The surprising consequences of not taking your strengths seriously ✔ What happens when you start prioritizing capability growth in your daily life ✔ How Capableism shifts the focus from competition to collaboration ✔ A powerful journaling exercise to help you reconnect with your full potential What You’ll Learn in This Episode: What Capableism is and why it reframes personal growth in a powerful way The difference between recognizing your strengths and truly owning them How taking your capabilities seriously can create a ripple effect in your life and work The biggest mindset shifts that help you move from passive potential to active impact Why collaboration and capability expansion go hand in hand A practical exercise to help you explore this question and start taking ownership of and leveraging yours Your Call to Action: Take 5 minutes to reflect: Are you taking your capabilities seriously, or are you still playing small? Download the free journaling exercise (linked below) to uncover where you might be holding yourself back. Identify one capability you know you have—but haven’t fully leveraged. What’s one action you can take today to start owning it? If we’re going to build something great, it starts with fully stepping into who we already are. If this episode resonated with you, I’d love to hear your thoughts. Resources & Links: Self-Exploration Journaling Exercise : Take some time to identify your capabilities. Are you taking them seriously? Not sure? Click here to download a journaling exercise to help you get started . Dan Sullivan’s blog post , “What is Capableism, and Why Is It So Important For Entrepreneurs?” Visit Dan Sullivan’s website to download a free copy of his e-book, Capableism, watch the video series, or listen to the audio Follow me on Instagram Find me on LinkedIn Get 1:1 life and mindset coaching --- Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com .…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 82 - What Happens When You Remove All Excuses and It's Just You and The Work 18:24

6 weeks ago18:24

18:24

We all carry an internalized voice telling us what we can’t do. Maybe it came from culture, society, past experiences, or people around us—but at some point, we absorbed it. And for many of us, it’s been running the show. Nike’s 2025 Super Bowl ad put this on full display, and for me, it struck a deep nerve. Not because it pointed fingers, but because it held up a mirror. In this episode, I take a look at why this ad resonated so powerfully for some—and triggered backlash from others. But more importantly, we’re using it as a launchpad for a much bigger conversation: ✔ The real reason so many people never take their shot (and it’s not what you think) ✔ Why the comment section perfectly illustrates the fear that keeps us small ✔ How we unconsciously wait for external permission—even when we say we don’t ✔ The moment you just decide —and why that’s both freeing and terrifying ✔ What to focus on instead of getting caught in emotional debates or backlash This isn’t about fighting the noise. It’s about taking back your focus. What You’ll Learn in This Episode: Why Nike’s Super Bowl ad hit so hard—and why it sparked controversy How the fear of judgment, ridicule, and rejection is wired into us (and how to work with it) The invisible barriers that keep us from fully committing to what we want Why debating words like ambition, winning, dominance is a distraction The real battleground: stepping beyond conditioning and taking up space What happens when you remove all excuses—so it’s just you and the work A powerful mind-body exercise you can use when you feel stuck Your Call to Action: Watch the Nike Super Bowl Ad (linked below) and read the transcript out loud. Notice what emotions come up for you. Ask yourself: What narratives have I been letting run my life? Do I actually want to keep listening to them? Decide: Am I waiting for external permission—or am I willing to claim what I want and start doing the work? If we’re going to fight for something, let’s fight for that. Resources & Links: 🔗 Watch the Nike Super Bowl Ad 2025 🔗 Nike's Press Release About the "So Win" Ad Campaign 🔗 Video Clip: The Secret Behind Doechii's Sudden Rise 🔗 Follow me on Instagram 🔗 Find me on LinkedIn 🔗 Get 1:1 life and mindset coaching If this episode resonated with you, I’d love to hear your thoughts. Share it, tag me, and let’s keep this conversation going. --- Life can be so much more than we think. And that's where we start - with your thinking. See how your thoughts have been holding you back, and learn how to cut through the noise and move powerfully forward. $39 coaching calls. To book a call, visit KariWatterson.com .…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 81 - Self-Compassion Backlash and the Reframe We've Been Missing 52:11

6 weeks ago52:11

52:11

If you’ve ever felt that tension—grateful for self-compassion but wondering if it’s holding you back—this episode is for you. Maybe you used to struggle with an unrelenting inner critic but found self-compassion and now have a kinder relationship with yourself. But now you feel stuck, frustrated by your lack of progress in key areas of your life. You start following podcasts and social media with the messaging, "No excuses, stay hard." And you start rethinking self-compassion, wondering, "Is this making me weaker instead of stronger? Am I getting too soft? What is self-compassion actually for?" These are questions I’ve wrestled with in my own growth journey, and I noticed similar plateaus with my clients. When I leaned into these questions instead of avoiding them, I realized I had been treating self-compassion as the end game—a place to arrive. And that’s why I was stuck. But self-compassion isn’t the end game —it’s a launchpad . It’s not the destination —it’s the gateway . And that’s what this episode explores. Instead of a traditional solo episode, this is a back-and-forth dialogue I had with ChatGPT. Using the voice memo tool on the mobile version of ChatGPT-4, I processed these questions in real time. ChatGPT acted as a thought partner, helping me refine ideas and explore insights as they emerged. What you’re about to hear is the result of that deep-dive conversation. Together, we explore self-compassion in a way that goes beyond just “being kind to yourself.” We break down: Key Topics Covered: Self-compassion isn’t the destination—it’s the gateway. It’s not where we stop; it’s what allows us to move forward into something greater. Dr. Kristin Neff’s insight on self-compassion: how we show up for ourselves in struggle—being with ourselves instead of separating from the parts of us that feel flawed. The shift from soothing pain to creating possibility. Self-compassion isn’t just about feeling better—it’s about making sure we’re on a path we actually want to be on. How self-compassion and affirming self-talk are success tools. They’re not just for emotional relief—they build resilience and momentum. Brené Brown’s warning about dehumanization—and why we need to rehumanize ourselves. When we stop using dehumanizing words about ourselves, we stop seeing ourselves as a collection of flaws and start seeing ourselves as whole, worthy humans. Why dreaming requires safety—and how self-compassion makes it possible. Before we can take bold action, we have to feel safe enough to even imagine something different. What happens when self-compassion becomes a hiding place instead of a launchpad? If we’re not careful, we can use self-compassion to avoid discomfort rather than move through it. The real question: Where am I going? And is this the path I truly want to be on? Self-compassion isn’t just about keeping going—it’s about making sure we’re going where we actually want to go. This episode is an invitation to reframe self-compassion as more than just a tool for healing—it’s a tool for forging and becoming . If you’ve ever felt like you’re doing all the mindset work but still feel stuck, this conversation will help you break through. Cited in this episode: How I Work Podcast | Transform Your Response to Setbacks Using Self-Compassion w/Prof. Neff Rehumanizing Not Dehumanizing (clip) with Brené Brown & Marie Forleo 1:1 life coaching is for anyone who wants to stop letting their thinking keep them from the life they want. To sign up for coaching, go to KariWatterson.…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 80 - Quick Ways to Go From 0 to 1: Think Things Once; The Two-Minute Rule 10:35

7 weeks ago10:35

10:35

What if you could tap into momentum as an energy source to shift your state and start moving—without relying on motivation? In this episode, I break down two simple but powerful productivity hacks —inspired by David Allen’s Getting Things Done methodology—that will help you: ✔ Reduce mental friction and stop thinking the same thoughts on repeat ✔ Get small but nagging tasks off your plate so they stop weighing you down ✔ Use momentum as an energy source to go from stuck to activated ✔ Leverage Newton’s Law of Inertia to shift your internal state and make starting easier You'll also get a quick activation challenge you can use anytime you feel frozen, stuck in resistance, or needing to change your internal state quickly. What You’ll Learn in This Episode: The Think Things Once principle and why it reduces mental load The Two-Minute Rule and how it rewires your brain for momentum Viewing momentum as an energy source you can create Why resistance is also energy, but working against you—and how to flip it How Newton’s Law of Inertia applies to motivation and getting unstuck The Five Two-Minute Challenge —a fast way to shift your energy and prime your brain for action Cited in this episode: Getting Things Done: The Art of Stress-Free Productivity by David Allen --- Intro/outro music by JMW --- Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com . Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 79 - First, Let's Not Make Things Worse: A Surprisingly Powerful Tool to Stay Grounded In Tough Moments 17:24

8 weeks ago17:24

17:24

We’ve all been there—those moments when life throws a curveball, and our first reaction is to spiral into frustration, stress, or self-blame. In this episode, we explore a simple but powerful mindset shift inspired by author Jon Acuff: “If you’re not sure what to do, start by deciding not to make things worse.” This small but intentional choice can bring clarity, reduce overwhelm, and help us navigate challenges with more calm and control. We’ll discuss how to apply this mindset in everyday frustrations and heavier life moments, including: The power of pausing before reacting Using humor and levity to break negative thought loops How emotional regulation helps us make better decisions The difference between “Not making it worse” and choosing to “Steady” yourself in uncertain times Tune in for practical insights on how to reset in difficult moments and reclaim your ability to respond intentionally—one step at a time. Cited in this episode: 🎙 Jon Acuff’s podcast: All It Takes Is A Goal 📖 Jon Acuff’s books: Soundtracks, Your New Playlist, Start, Finish, All It Takes Is a Goal 🔗 More from Jon Acuff: jonacuff.com --- Intro/outro music by JMW --- Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com . Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 78: REPLAY - Using ChatGPT for Self-Development - Part 3 10:19

16 weeks ago10:19

10:19

In this final episode of the three-part series, we explore one of the most critical but overlooked steps in personal growth: deciding what to do with what you’ve learned. It’s not enough to expand your awareness or gain new insights—real change happens when you give your brain a clear directive on how you want to move forward. Through a replay of a screen recording originally shared on LinkedIn, I walk you through what I do after a ChatGPT session to keep the momentum going. This isn’t about accumulating more knowledge; it’s about choosing a focus, creating clarity, and setting the tone for how you’ll apply what you’ve learned in your life. The episode also touches on how narrowing your focus to what’s actionable and within your control helps filter out the noise, avoid overwhelm, and direct your energy where it can have the most impact. Key Highlights: From Awareness to Action: Why gaining insight is only the first step toward transformation. Giving Your Brain a Directive: How to decide what you want to focus on and what to keep in mind moving forward. Narrowing the Scope: The power of focusing on what’s actionable to avoid stagnation and overwhelm. Using ChatGPT for Momentum: How AI can help spark ideas and clarify your next steps. --- Links to screen recordings referenced in this episode (originally published on LinkedIn): -- Episode 76 -- Episode 77 -- Episode 78 --- Recommended resource: Book | A Handbook for New Stoics: How to Thrive in a World Out of Your Control by Massimo Pigliucci and Gregory Lopez --- Intro/outro music by JMW --- Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com . Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 77: REPLAY - Using ChatGPT for Self-Development - Part 2 13:31

16 weeks ago13:31

13:31

In this episode, I continue exploring how ChatGPT can serve as a powerful tool for personal growth. By refining prompts, I’ve discovered how it can help us prime our brains for tasks, expand our thinking, and uncover insights we might not reach on our own. Building on Episode 76, where I explored psychology terms beginning with "self," this episode dives into words starting with "under," such as "underachieving," "underearning," and "undervalued." These explorations are about bringing new language into awareness to trigger fresh insights and open doors to deeper understanding. Key Highlights: How refining ChatGPT prompts can unlock unexpected insights and expand our thinking. The power of "under" words like "underperforming" and "underdeveloped" to identify areas where we may be limiting our potential. Practical strategies for reframing limiting beliefs through self-reflection and focusing on what we can control. Coming Up Next: In the next episode, we’ll wrap up this three-part series with a quick segment on taking insights to the next level. We’ll explore Stoic philosophy to train our minds to focus on what’s within our control and discuss how this mindset shift is the key to transforming insight into meaningful action. --- Resources cited in this episode: - Link to screenrecording of this episode (first posted on LinkedIn) --- Intro/outro music by JMW --- Life isn't meant to feel so hard. See how your thinking is keeping you from the life you want. $39 coaching sessions. To book a call, visit KariWatterson.com . Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 76 - REPLAY - Using ChatGPT for Self-Development - Part 1 18:05

26 weeks ago18:05

18:05

Do you use ChatGPT in your self-development journey? Over the next three episodes, I’ll share screen recordings of my recent explorations with ChatGPT, where I use it to find fresh ways to talk about tools and concepts that can help us move forward in life. I believe many of us need to hear things more than once, and in different ways, before we have that "aha" moment that helps us break through our limitations. Instead of resisting or judging AI, I decided to embrace ChatGPT with curiosity and explore how it can help us understand the lessons we need to learn—faster. Key Highlights: Shifting from fear or judgment of AI to curiosity and exploration Using ChatGPT to reveal insights that reframe limiting beliefs How radical ownership and focusing on what’s within our control open the door to self-development In the next episode, I’ll share how I used ChatGPT to explore ways we might be falling short of our potential—and how to use that knowledge to gain traction in our lives. --- Resources cited in this episode: - Link to screenrecording of this episode (first posted on LinkedIn) - Link to ChatGPT conversation (how I used ChatGPT to gain clarity on Viktor Frankl's response to the age-old question, "What is the meaning of life?") - Article: The Nerdy Dopamine Pathway by Scott Barry Kaufman, Ph.D. --- Intro/outro music by JMW --- To see how 1:1 mindset coaching can help you to think differently so you can start to live differently, book a free coaching call this week. Visit my website or email me at kari@kariwatterson.com with the subject line: "Book a Call". Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 75 - Loving Effort After Burnout 23:42

30 weeks ago23:42

23:42

In this episode, we shed light on a very real but little talked about struggle of those suffering with burnout: the challenge of embracing effort again after burnout. For many, words like “effort” or “hard work” trigger resistance. But what if effort could energize you instead of draining you? When we redefine effort as lively, healthy, and purposeful, it shifts from something to fear into something that makes you feel alive again. Key Takeaways: Burnout and the Nervous System : After burnout, your body may resist effort because it associates it with harm. Drawing from the work of trauma-informed somatic practitioner Sarah Baldwin, I explain how you can show your nervous system that it's safe to move toward your goals by reconnecting with effort in a supportive and healthy way. Redefining Effort: How to Make It Energizing, Not Draining : Using first principles thinking, we break down the concept of "effort" and redefine it as something life-giving and energizing. When effort is rooted in purpose and vitality, it can propel you forward without the fear of burnout. Heartfelt Effort vs. Half-Hearted Effort : True effort comes from the heart, fueled by energy and engagement. When effort is half-hearted, it drains you. But when it’s heartfelt, it helps you feel fully alive and ready to take action. Consistency and Success : Struggling with effort often leads to fearing inconsistency. Successful people say what sets them apart is their commitment to stay consistent, no matter how long it takes. As Marie Forleo says, “Success doesn’t come from what you do occasionally. It comes from what you do consistently.” In this episode, we explore how, when effort is aligned with heart and purpose, consistency naturally follows, making progress energizing, rewarding, and inevitable. Could falling back in love with effort be the key you've been looking for to unlock consistency? Listen now on Spotify , Apple Podcasts , or wherever you listen to podcasts. Don’t forget to subscribe and share with someone who needs this message! Resources and references: Quoted: “The impediment to action advances action. What stands in the way becomes the way.” - Marcus Aurelius . Sarah Baldwin, Trauma Informed Somatic Practitioner | Website: https://www.sarahbaldwincoaching.com Instagram: https://www.instagram.com/sarahbcoaching/ . Ryan Holiday | The Daily Stoic Podcast | The Obstacle is the Way: The Timeless Art of Turning Trials Into Triumphs . James Clear | Atomic Habits: Tiny Changes, Remarkable Results . Greg McKeown | Essentialism: The Disciplined Pursuit of Less . If you want to take this work deeper: The End of the Day Podcast | Episode 26: Perfectionist Trauma ... Intro/outro music by JMW ... To see how 1:1 mindset coaching can help you to think differently so you can start to live differently, book a free coaching call this week. Visit my website or email me at kari@kariwatterson.com with the subject line: "Book a Call". Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 74 - When We Believe Our Thoughts 18:44

30 weeks ago18:44

18:44

Welcome back to The End of the Day Podcast —a mindset podcast on a mission to help you think differently so you can start living differently. In this episode: New Series Launch: Introducing The Daily Shift —quick episodes (20 minutes or less) designed to deliver a single thought, tool, or insight to help shift your mindset and keep you moving forward. Today’s Focus: Key Insight: "Most people give up on what they truly desire because they start believing their thoughts." What We Unpack: The Power of Awareness: Recognizing this insight can be a game-changer. If you've ever felt like giving up (or quietly quitting), it’s a cue to pause and check in on what thoughts and beliefs might be steering your actions. Mindset Check: When you're struggling, it's likely that the quality of your inner dialogue has shifted. Our thoughts and beliefs are just words in our heads, but they shape our emotions, actions, and ultimately, our life's direction. Course Correction: Remember, you have the power to course correct at any time. By regularly bringing mindful attention to your thoughts, you can reclaim your sense of agency and influence your life's path. The Bottom Line: Taking Action: When we become aware of our thoughts, we reduce unnecessary emotional pain and get to where we want to go much faster. Questions to Help You Think Differently: What thoughts, when you believe them, slow your progress or make you want to give up? It's important to know what these are and to not be afraid of them. Beliefs, positive or negative/helpful or limiting, are equal in that they are just words. How much power we give them is up to us. These thoughts can serve as the cue to pause and reflect on the next question. What thoughts, if you believed them, would ignite your desire to get back on track? These are thoughts that make you excited to march toward the steps ahead because you know where those steps are going to take you. Think about it, write them down, and review them daily. They will become brain shortcuts and will be lifesavers when you’re struggling to stay on track. Episodes that partner with this one: Episode 32: Choosing Motivational Quotes with Intention (as a tool for personal growth) Episode 35: Giving Yourself the Permission You've Been Waiting For Quotes in this episode: "If nothing changes, nothing changes." - Courtney C. Stevens "No one is coming to save you." - Mel Robbins "You can't go back and change the beginning but you can start where you are and change the ending." - C.S. Lewis "Live in the present, but from your future. Most people live in the present, but from their past." - Dr. Benjamin Hardy and Dan Sullivan (10x Is Easier Than 2x) ----- Intro/outro music by JMW ------ To see how 1:1 mindset coaching with me will help you to think differently so you can live differently, visit my website to book a coaching call this week, or email me at kari@kariwatterson.com with the subject line: 'Book a Call to Experience Mindset Work" Website Instagram: @kari_mindsetcoach LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

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Ep. 73 - When You Start to Trust the Process 1:18:22

38 weeks ago1:18:22

1:18:22

In this week's episode, I share how I went from being completely overwhelmed and depressed by the state of my home to being almost 80% decluttered and organized and still excited and motivated to keep going. While I love a good decluttering story, I recorded this episode to share the mindset work that allowed me to take the first small step, and how I used that first small step to keep the momentum going. The biggest shift this time around was my compelling reason to start in the first place: I wanted the capacity to focus on the rest of my life. As I alluded to in episodes 70, 71, and 72, I finally gave myself permission to ask what area of my life, if transformed, would most free me up to go after my deepest yearnings. In essence, if I were to look at what most triggered my self-sabotaging behavior in my adult life, what would that be and what would life be like if that was an area I finally got under control? I share my journey because I know how it feels to think you're the only one with secret, shameful struggles. While household management might not be your Achilles' heel, I know each of us have something we long to work through so that it's no longer hanging over us, taking up precious time, energy and bandwidth that we could be using for seeing what life could be like without all the cognitive load. Even if decluttering and organizing is not your struggle, you'll get actionable mindset shifts and tools that will help you in whatever task or project you want to start, continue and finish. Cited in this episode: Dan Sullivan | Podcasts Lisa Woodruff of Organize 365 | Research | Organize 365 Podcast Quotes: By Dan Sullivan: “If we were meeting here three years from today—and you were to look back over those three years to today—what has to have happened during that period, both personally and professionally, for you to feel happy about your progress?” By Lisa Woodruff of Organize 365 (paraphrased): "Declutter so you can organize because when you're organized you can be more productive. And when you're more productive, you unlock time and capacity which you can put toward impact (or what you feel you're uniquely created to do)." Bottom line: we're organizing our households and ourselves not to do more dusting, dishes or laundry, but to reclaim our capacity so we can explore what it is we want for our lives. By Gustave Flaubert: "Be steady and well-ordered in your life so you can be fierce and original in your work." ----- Intro/outro music by JMW ------ To learn more about 1:1 mindset coaching with me: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 72 - How to Bounce Back Faster 36:49

39 weeks ago36:49

36:49

In this week's episode, I share what it's like to do this work in real-time, when you're actually in the muck of your own mind. How do you navigate through those dark periods when you're believing the worst about yourself, and how can you use the power of active language to initiate the second part of pattern recognition -- the inevitable rally. Cited in this episode: Book | Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach Tara Brach Podcast (on Apple Podcasts, Spotify) The ADHD Experts Podcast | Ep. 501 - ADHD & Procrastivity: How to Outsmart Procrastination and Improve Productivity with Dr. Russell Ramsay The Weekend University Podcast | Rethinking ADHD - Dr. Russell Ramsay Article | Thinking Through Adult ADHD: Change Your Outlook and Cope Better with ADHD by Dr. J. Russell Ramsay (Psychologist, ADHD expert, speaker, author of several books on ADHD, including Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions) Article | What is Self-Efficacy? by Jabeen Begum, M.D. Quotes: By Brene Brown: "The limits of my language mean the limits of my world. Language is our portal to meaning-making, connection, healing, learning, and self-awareness. Having access to the right words can open up entire universes." By Tara Brach: “Fear of being a flawed person lay at the root of my trance, and I had sacrificed many moments over the years in trying to prove my worth. Like the tiger Mohini, I inhabited a self-made prison that stopped me from living fully.” By Tara Brach: “As a friend of mine put it, “Feeling that something is wrong with me is the invisible and toxic gas I am always breathing.” When we experience our lives through this lens of personal insufficiency, we are imprisoned in what I call the trance of unworthiness. Trapped in this trance, we are unable to perceive the truth of who we really are.” Exercise | Asking "What do I know to be true about me?" to rally out of dark moments ----- Intro/outro music by JMW ------ To learn more about 1:1 mindset coaching with me: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 71 - Making Momentum the Goal 43:33

40 weeks ago43:33

43:33

Last week we talked about harnessing the emotional intensity of your deepest yearning to 'hush' or quiet the areas of your life that are 'yelling' at you, This week we talk about channeling that deep motivation into action and how to avoid the common pitfall of gaining your reward from planning and thinking (and more planning and more thinking) versus from taking actual steps toward the change you want. If you have a cognitive bias toward thinking versus action, and you feel like you can't get beyond a certain point, this podcast episode is for you. Cited in this episode: Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff Mindset: The New Psychology of Success by Dr. Carol Dweck Breaking the Habit of Being Yourself by Joe Dispenza Atomic Habits by James Clear Radical Acceptance by Tara Brach (also: the Tara Brach podcast on all major platforms) Dr. J. Russell Ramsay (Psychologist, ADHD expert, speaker, author of several books on ADHD, including Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions) The 'Wanting vs. Yearning' Exercise ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who loves the idea of spending the next 6 to 12 months actively working through the thoughts and beliefs that have been keeping them from living and loving life. Part mindset, part habits, part identity, part self-talk, each week you'll learn tools and concepts that will help you clean up your thinking and deepen your belief in your ability to use your own mind to direct your own life. If this work feels like exactly what you've been missing, head on over to my website to sign up for my free offering (a 90-minute deep-dive coaching call) so you can experience firsthand how learning to direct your own mind will forever change your life. You'll walk away from the call with tools and resources that will have you looking at yourself and your life with fresh eyes and an empowered mindset. How long have you been struggling with the same thoughts and beliefs? And are you ready to fight for something different? To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 70 - Mind Hushing 40:52

41 weeks ago40:52

40:52

If you've ever turned down the radio to think, or decluttered before tackling a project or new task, you'll want to learn about house hushing. Coined by home decor author, Myquillyn Smith, house hushing is the act of "quieting" a physical space of visual clutter for 24 hours so the brain can experience what a room could be like without everything in it. Smith calls this "backwards decluttering" because you get to experience the emotional and visual benefit of decluttering right away without the decision fatigue of actual decluttering. The idea is once your brain knows that it's possible to feel peace, calm and order in your space again, it will yearn for simplicity and be very protective and intentional about what gets let back in. You can see the parallels between house hushing and mind hushing. By the end of this episode, you'll be itching to use Myquillyn Smith's concept to not only hush your physical spaces but the areas of your life that feel like are always yelling at you. Imagine what your present and future could be like if you did the work to quiet the noisiest aspects of your life. Cited in this episode: Terrence Bradshaw (@xterrencebjr) Article: "House Hushing and Why You Need It" by Myquillyn Smith of The Nester ----- The 'Wanting vs. Yearning' Exercise ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who loves the idea of spending the next 6 to 12 months actively working through the thoughts and beliefs that have been keeping them from living and loving life. Part mindset, part habits, part identity, part self-talk, each week you'll learn tools and concepts that will help you clean up your thinking and deepen your belief in your ability to use your own mind to direct your own life. If this work feels like exactly what you've been missing, head on over to my website to sign up for my free offering (a 90-minute deep-dive coaching call) so you can experience firsthand how learning to direct your own mind will forever change your life. You'll walk away from the call with tools and resources that will have you looking at yourself and your life with fresh eyes and an empowered mindset. How long have you been struggling with the same thoughts and beliefs? And are you ready to fight for something different? To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 69 - Tracking Behavior to Stay On Track 31:13

1 year ago31:13

31:13

As we near the end of the first quarter, I'm reminded of how fast time passes. Hours become days, days become weeks. Without a system in place to track progress, it's easy to see how quickly we lose control of our goals. To combat goal slide, I've started tracking my behavior around my goals. Inspired by the book, The Compound Effect by Darren Hardy, I'm documenting my behavior around my daily deliverables for my business so I can: 1) keep my goals top of mind each day; 2) course-correct my behavior in real time; 3) spot patterns in my thinking that lead me off path; 4) reinforce the identity of the person I want to be moving forward (someone who loves to set stretch goals and then does the work to achieve them). Join me as I share the details of how I'm using daily tracking to make this year different from every other year that I've attempted to achieve big goals. ----- Cited in this episode: The Compound Effect by Darren Hardy Essentialism: The Disciplined Pursuit of Less by Greg McKeown Episode 55: How to Help Yourself When You Feel Stuck in Life Episode 67: Calm & Focus: How Mastery of the Fundamentals Can Break the Cycle of Procrastination with Nerijus Antanavicius ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 68 - The Compound Effect 29:40

1 year ago29:40

29:40

"The Compound Effect is the principle of reaping huge rewards from a series of small, smart choices. What's most interesting about this process to me is that, even though the results are massive, the steps, in the moment, don't feel significant." - Darren Hardy, Author of The Compound Effect and Publisher of SUCCESS Magazine So, why do many of us give up before reaching our desired results? According to Darren Hardy, one reason is that we haven't yet experienced the benefits of the Compound Effect. Having recently experienced these benefits in my own life, I wholeheartedly agree. When you finally reap the rewards of your consistent and persistent choices over time, you realize that what seemed like small steps in the moment were actually incredibly valuable. In this episode, I share some real-life examples of the Compound Effect in action, stemming from a commitment I made four to five years ago to take full responsibility for the results I wanted in life. Unlike goals such as losing weight or paying off debt, committing to personal and emotional responsibility for our thoughts, feelings, actions, and results can feel like unseen work with slow progress and intangible rewards. By sharing my experiences, I hope to encourage anyone doing this work to keep going so you can give yourself the chance to experience the payoff of the Compound Effect. ----- Cited in this episode: The Compound Effect by Darren Hardy Mindset: The New Psychology of Success by Carol Dweck, Ph.D. Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D. (Subtitle was recently updated to: Stop Beating Yourself Up and Leave Insecurity Behind) Breaking the Habit of Being Yourself by Dr. Joe Dispenza The Life Coach School Podcast with Brooke Castillo ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 67 - The Science Behind Calm & Focus and Behavior Change with Nerijus Antanavicius 1:03:22

1 year ago1:03:22

1:03:22

Do you struggle with procrastination? If so, do you try to think your way out? How has that been working for you? Overintellectualizing procrastination is what my guest, Nerijus Antanavicius, and I discuss in today's episode. Nerijus is a personal coach and trainer whose unique approach to coaching and self-development led me to hire him as my 1:1 coach back in 2020 to help me work through some particularly vulnerable areas in my own life. As an overthinker with a resistant brain, I wanted a coach who could offer different modalities to help me get to where I ultimately wanted to go, and Nerijus's unique coaching philosophy and minimalist, results-oriented approach to self-development was exactly what I needed. Nerijus weaves psychology, spirituality and neuroscience into his work with his clients, guiding them through the process of first awareness, then self-directed neuroplasticity to help them train and recondition their minds and body to loosen old patterns of behavior and rewire in new ways of being. As a student and practitioner of active and passive mindfulness and meditative practices for over 15 years, Nerijus witnessed firsthand (with his clients and in his own growth work) how difficult it was to take action when the body was trapped by intense, negative emotions. This is where the training and reconditioning part of the mind and body comes in. "When you're able to tap into relaxation, you're able to jump into action in a way more efficient manner." What Nerijus and I discuss in this episode: Why Nerijus views himself as not just a coach but a trainer Self-directed neuroplasticity (and why the self-directed part is important) Why true autonomy includes mental and emotional independence What we get wrong about self-development (which is why we struggle to change) Why training and conditioning the mind and body to self-regulate, relax, and focus are essential skills for our overall well-being The science behind calm and focus and how mastering these can neutralize procrastination triggers The relationship between emotions and actions (and why it's important to know) The science behind anchoring and associations (and how to use it for you, not against you) Where to start with mental & emotional training and conditioning when you struggle to feel your emotions The importance of creating psychological safety as you take steps to change The primary reason Nerijus says derails most attempts at behavior change The lost art of mastery (the dedication and commitment to daily practice of skills that build mental and emotional strength, resilience and fortitude) Where to find and connect with Nerijus: Linktree (for links to all platforms) Website (coaching information) YouTube: Rewiring Minds (long-form videos) Instagram: @rewiring.minds (bite-sized content) ----- Original music by JMW ----- 1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . ------ Let's connect: Website Instagram: @_thisonelife LinkedIn…

The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life

1
Ep. 66 - Pain is Inevitable, Suffering is Optional; Relearning How to Think For Yourself 12:11

1 year ago12:11

12:11

"Pain is inevitable, suffering is optional." This quote, often attributed to Haruki Murakami, is rooted in the Buddhist parable of the second arrow. The Buddha says, “In life, we can’t always control the first arrow. However, the second arrow is our reaction to the first. The second arrow is optional.” Tara Brach explains the teaching like this: "If you get struck by an arrow, do you then shoot another arrow into yourself?" It's this second arrowing that causes us so much emotional suffering, and what many of us don't realize is that we have control of the second arrow. The first arrow is the original pain we experience as a result of a circumstance in life. In this diary-style episode, I share a raw audio of me processing how we can use this awareness to lighten our emotional load. So many of us are buckling under the weight of our emotional suffering, not realizing how much of what we carry is self-created. In this episode, I help you see where you might be creating suffering for yourself, so you can choose whether you want to carry it into the future or set it down. When we lighten our suffering, we give ourselves the chance to enjoy the human experience rather than buckling under the weight of it. ----- Original music by JMW ----- 1:1 mindset coaching isn’t just for athletes or select special people. It’s for anyone who wants to ask more of themselves but knows their thinking is getting in the way. If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life. To book your free call, visit KariWatterson.com . At the end of the day, we have one life. How do you want to live yours? Think about it. And then, let's get to work. ------ Let's connect: Instagram: @_thisonelife LinkedIn…

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The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life « » Ep. 75 - Loving Effort After Burnout

Ep. 75 - Loving Effort After Burnout

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The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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The End of the Day Podcast with Kari Watterson: Using Mindset Work to Live Your Best Life « »
Ep. 75 - Loving Effort After Burnout