Episodes

  • 208. Find the Hidden Needs behind Your Habits in 3 Steps

    208. Find the Hidden Needs behind Your Habits in 3 Steps
    Jan 28 2026

    Most habits aren't random or self-sabotaging. They're signals. In this episode, I explore the deeper needs and desires hidden beneath your habits and why understanding those needs is one of the most overlooked keys to lasting habit change. When you only focus on stopping a behavior, you miss the reason it's there in the first place.

    I explain how habits like procrastination, self-criticism, people pleasing, numbing, overthinking, and comparison often develop as solutions to something deeper. You'll learn a simple three-step process to identify the need beneath any habit so you can address the root cause instead of fighting the symptom.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/208

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    18 mins
  • 207. How to Know the Difference Between a Yes and a No

    207. How to Know the Difference Between a Yes and a No
    Jan 21 2026
    We've all experienced the struggle of trying to figure out whether something is a "yes" or a "no." In this episode, I dive into how to discern the difference between what aligns with your core desires and values and what doesn't. You might think it's obvious, but in reality, it can be surprisingly tricky.

    The tension between saying yes when you really mean no — or vice versa — often stems from years of socialization, external expectations, and learned behaviors. The good news is, it's possible to regain clarity and trust your intuition again. I'll share why our ability to differentiate a true yes from a no becomes clouded over time, and how you can begin to tune back into your inner wisdom.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/207

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    18 mins
  • 206. How Giving the Benefit of the Doubt Improves Your Life

    206. How Giving the Benefit of the Doubt Improves Your Life
    Jan 14 2026
    Do you automatically assume the best about people, or do you find yourself jumping to negative conclusions more often than you'd like? In this episode, I explore what happens when you deliberately practice giving the benefit of the doubt and make it a habit.

    You'll learn the ten specific things that shifted for me when I started practicing this habit, from taking things less personally to having better access to my intuition. You'll discover how giving others the benefit of the doubt actually helps you give it to yourself, quieting your inner critic and opening the door to self-compassion. And you'll hear why this practice can be a pivotal change in your energy, your mindset, and your experience of everyday life.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/206

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    20 mins
  • 205. Key Reminders for the New Year: Growth, Emotions, and Change

    205. Key Reminders for the New Year: Growth, Emotions, and Change
    Jan 7 2026
    Do you feel pressure to set big goals and overhaul habits this time of year? What if the most important thing isn't what you do, but what you remember? In this episode, I'm sharing a list of reminders that I want to carry with me into the new year. These grounding truths can help settle you when you feel unsettled and guide you toward growth when it seems impossible.

    You'll discover why progress often feels uncomfortable before it looks like positive change. You'll learn that being regulated doesn't mean being calm, but rather being responsive while feeling fully. I'll also talk about why longstanding habits can shift faster than you think and how emotions carry important messages that are worth paying attention to, not pushing away.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/205

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    24 mins
  • 204. The Best of Habits On Purpose: Insights and Tools from the Year

    204. The Best of Habits On Purpose: Insights and Tools from the Year
    Dec 31 2025
    As we wrap up the year, it's the perfect time to reflect on some of the most impactful insights and tools shared on Habits On Purpose. In this special episode, I've compiled a collection of powerful moments from past episodes—reminders and strategies that have helped many of you throughout the year.

    As you listen, I invite you to reflect on how these tools and reminders resonate with you now, and how you can carry them forward into the new year. Whether you're looking for clarity, perspective, or a little more balance, this episode is a great way to reset and recharge for what's ahead.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/204

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    22 mins
  • 203. Holiday Stress Relief: Shifting from Obligation to Choice

    203. Holiday Stress Relief: Shifting from Obligation to Choice
    Dec 24 2025
    The holiday season often brings a lot of joy, but it also comes with its share of stress and obligations. In this episode, I explore a simple but powerful shift that can change how you experience the holidays: the difference between saying "I have to" and recognizing "I choose to."

    The habit of saying "I have to" can quickly take over during the holidays. You'll discover how recognizing your ability to choose is liberating, and how this simple shift can reduce stress and make holiday interactions lighter and more manageable. I'll guide you through practical examples of how to apply this shift to everything from family time and food choices to setting boundaries and saying no.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/203

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    17 mins
  • 202. Reactivity Reset: A Mental and Emotional U-Turn

    202. Reactivity Reset: A Mental and Emotional U-Turn
    Dec 17 2025
    Do you ever feel like you become reactionary and out of control in an instant? In this episode, I explore the feeling of being reactive, particularly when it happens with the people you care about most. Reactivity can make you feel like you're no longer in control of your emotions, and the intensity of that reaction can feel overwhelming and insurmountable.

    Today, I'm introducing the concept of a mental and emotional U-turn, a tool that can help reduce reactivity and give you clarity about what's happening when you feel triggered. You'll learn how to recognize when you need to do a U-turn by paying attention to your emotions and physical sensations. I'll guide you through how to slow down in those heated moments and keep your focus inward rather than getting pulled back into the situation.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/202

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    16 mins
  • 201. How to Stop Trying to Control Everything

    201. How to Stop Trying to Control Everything
    Dec 10 2025
    Do you bristle when things do not go according to plan? In this episode, we explore how the habit of trying to control everything becomes one of the biggest time wasters and energy drains in your life. When you pour effort into things that are not fully under your control, you lose time, and you exhaust your mental, emotional, and physical resources.

    Many of us do this without realizing it. Trying to manage other people's feelings, reactions, or interpretations drains our energy and leaves us feeling ineffective. I explore why the urge to overcontrol develops and what changes when you shift your attention to the small category of what is genuinely yours to manage, rather than the much larger category that is not.

    Get full show notes, transcript, and more information here: https://habitsonpurpose.com/201

    Join the Habits on Purpose newsletter for extra tools, prompts, and stories between episodes: https://habitsonpurpose.com/
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    17 mins