Time for You
My name is Erin and my goal is to help you find time for yourself. Life gets busy and we tend to lose ourselves in the mix of marriage, motherhood, and everything else. Let’s rediscover who you are, your passions, and your desires.I am the mindset coach for women who are tired of making excuses for playing small. Even though you want to blame it on others, deep down you know you are the one holding yourself back. You know you are capable of so much more than you are allowing yourself. Let's make some time for you! Co...
10 Ways to Say No Without Saying No
HAPPY MEMORIAL DAY
If you think, "I can't say no", "saying no is impossible for me", "I just get walked all over", or "I say yes to everything except for myself", then this episode is for you!
“The ability to say no to yourself is a gift. If you can resist your urges, change your habits, and say yes to only what you deem truly meaningful, you’ll be practicing healthy self-boundaries. It’s your responsibility to care for yourself without excuses.”
― Nedra Glover Tawwab
In this episode you will learn 10 ways to say no...
Boundaries 101
Boundaries can make or break a happy life. Boundaries are extremely important if you want to create a life with structure, balance, harmony, and respect.
In this episode you will learn:
-What are boundaries?
-Why are boundaries important?
-What are the benefits of setting and keeping boundaries?
-How to set boundaries?
LINKS:
Episode 44 - Creating Boundaries for Yourself AND Actually Following Through
Episode 70 - Boundaries with Technology
Nedra Glover Tawwab, Set Boundaries, Find Peace: A Guide to Reclaiming Yourself
FREE DOWNLOAD - The Positive Affirmations...
5 Strategies to Plan in Advance
HAPPY MOTHERS DAY!
Checking out for a few weeks for maternity leave has given me a great opportunity to plan ahead.
In this episode you will learn 5 strategies to plan ahead:
-Strategy #1 - Master the Mini-Plan
-Strategy #2 - Future Self-Focus
-Strategy #3 - Schedule Time for Planning
-Strategy #4 - Embrace Flexibility
-Strategy #5 - Embrace the Power of "No"
Weekly Challenge:
Permission to Rest
With the pressure to be "on" all the time, when do you take time to rest? Do you give yourself permission to rest?
In this episode you will learn:
-busting the "hustle" myth
-the power of rest
-guilt-free relaxation and why it's important
Episode Challenge:
How can you create a restful moment for yourself today? Pick something and then follow through.
Links:
https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/?sh=6cf2ca152133
FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://eri...
The Gift of Patience
Patience is the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.
The Gift of Patience: Focus on the positive outcomes and benefits associated with developing patience. Discuss how patience can lead to greater happiness, better decision-making, deeper connections with others, and a more fulfilling life.
Show Notes:
Extreme Personal Ownership
Put simply, extreme ownership (E.O.) is how great leaders take responsibility for every aspect of their team and its mission. Taking E.O. requires you to put aside your ego and take absolute responsibility for the outcome.
How do you take extreme ownership in your work, family, and relationships?
Episode Challenge:
Identify one area of your life that is stagnant and you wish could change. Ask yourself, what can I do to move things forward? What am I waiting for?
Links:
Extreme Ownership | Jocko Willink | TEDxUniversityofNevada
FR...
Believe Without Knowing the How
Without tickets, my neighbor headed to Europe with the belief that he would be attending the Scotland Open Golf Tournament.
How often do you hold yourself back from doing something simply because you don't know how it's going to work out?
Challenge:
Work toward something you want but currently don't know HOW it's going to work out.
Doors will open, possibilities will arise, and connections you didn't know existed will show up.
FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://erinwoodruffcoaching.com/selfworth
...
Story Time: Building Community, Creating Support, and Making Friends
When was the last time that you felt support from your community? In this episode, I share a recent experience where I was willing to help a friend out in a small but significant way.
What to expect from this episode:
-A personal experience of community support
-New ideas about how to ask for help
-Encouragement to laugh at yourself when you feel or look silly
Weekly Challenge:
Who are the people in your life that you feel the most support, love, and encouragement from? Reach out to them and say th...
Finding the Gifts and Opportunities During Trials and Challenges
How could your trials, challenges, and problems feel lighter if you focused on the gifts and opportunities that could come from them?
In his book, Shirzad Chamine - Positive Intelligence, outlines the Three Gifts Technique. This technique allows you to shift from the judge saboteur to the sage perspective.
When you use the three gifts technique, you are allowing yourself to create more intentional thinking patterns.
Ask yourself and come up with at least three scenarios in which this trial, challenge, or struggle, could be a gift or opportunity. It could be days, we...
The Motivational Triad
The Motivational Triad helps you to understand the basics of human behavior and why you aren't doing what you want to be doing.
In this episode, you will learn:
-The three points of the motivational triad
-Seek Pleasure
-Avoid Pain
-Conserve Energy
-How you can alter them to work for your benefit
Challenge:
Identify personal motivations: Reflect on what truly motivates you beyond immediate pleasure.
FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://erinwoodruffcoaching.com/selfworth
Music: Alex Grohl...
5 Lessons from Spending 20 Minutes Outside for 365 Days
Small goals can bring us the greatest outcomes and results. For the last 365 days, I have had a goal of spending at least 20 minutes outside a day, no matter the weather.
In this episode, I share the top 5 lessons I have learned from sticking to this goal consistently over the last year.
1. Improved self-confidence
2. Healthy lifestyle has been easier to adopt
3. Family bonding time
4. Created new friendships and connections
5. Overall happier
Challenge:
Get outside for 20 minutes!
FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
...
A New Way of Viewing Your Anxiety
Over 50% of the population in America claims to have some form of anxiety. Why is this but more importantly, what can we do about this?
In this episode, I share with you a new way of thinking about your anxiety.
What to expect from this episode:
-what is anxiety?
-how can you manage your anxiety better?
-what is anxiety trying to tell you?
-six steps to building a non-anxious life
Challenge:
When you feel anxiety this week, recognize it as an alarm rather than a problem.
FREE...
Liminal Space
Liminal space refers to the place a person is in during a transitional period. It’s a gap and can be physical (like a doorway), emotional (like a divorce), or metaphorical (like a decision).
This is where one thing ends and another is about to begin, but you are not quite there yet, you are in the space between.
So why does this space matter and why do you need to know about it?
In this episode, you will discover the 2 types of liminal space and how they can manifest in your life.
...
Worth vs Worthy: And Why The Difference Matters
If you're constantly looking for external validation, seeking approval from others, or pushing yourself to the limits, then you might need to understand the difference between worth and worthy.
Your inherent worth is 100% all the time. It's complete. It's whole.
However, being worthy could vary based on circumstance, opinion, time, or group.
When you believe and understand that your worth is invaluable and unchangeable, your ability to love yourself and others will increase dramatically.
Challenge:
DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://erinwoodruffcoaching.com/selfworth
<...
Celebrate Yourself: Enjoying the Journey, Not Just the Destination
Episode 100! Can you even believe it?
In this episode, I review the importance of celebrating often and intentionally.
What to expect from this episode:
-the importance of celebrating regularly
-micro-celebrations
-looking for your "glimmers"
-different ways to celebrate
-celebrating along the way and enjoying the journey rather than waiting for the finish line
-becoming your own biggest cheerleader
Be sure to DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://erinwoodruffcoaching.com/selfworth
Challenge:
Go to social media and comment on my pos...
Unconditional Love
In honor of Valentine's Day, we're talking about love. But not just any kind of love. Unconditional love.
What to expect from this episode:
-what is unconditional love?
-how is it different from regular love?
-how to feel more love more often
-why unconditional love is the greatest gift you can give yourself
-and more!
Be sure to DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
https://erinwoodruffcoaching.com/selfworth
Challenge:
Love yourself unconditionally. Love all of you. The good, the bad, and the ugly.
...
Self-Worth: You Are Worth Loving
What does your self-worth meter look like right now? Do you like yourself? Do you love yourself?
In this podcast, we explore what self-worth actually is and how it affects how we show up in our lives.
Things covered in the podcast:
-What is self-worth?
-Pitfalls of low self-esteem
-Negative impacts of low self-esteem
-How to shift the mindset and overcome low self-worth
-How to get a new FREE resource to improve your own self-worth
Challenge:
DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck
...
Baseline Minimums: Why The Small Things Matter
How do you take care of yourself? In this podcast episode, share what baseline minimums are and why you should have them in your life.
Baseline minimums are small, non-negotiable things that women need to do for themselves to maintain sanity and well-being in the midst of the chaos of life.
Weekly Challenge:
What is 1 small thing that 1 year from now you don't ever want to think about starting again? How can you start implementing that today?
Music: Alex Grohl - Journey to the Sun
Music by AlexGrohl fro...
Cognitive Dissonance
Mental gymnastics is real. And it's exhausting.
We all experience cognitive dissonance, but not many of us know how to cope with it.
Cognitive dissonance is the discomfort a person feels when their behavior does not align with their values or beliefs. OR it's when we have two opposing beliefs that are both true.
In this podcast we will cover:
-What is cognitive dissonance?
-How do I cope with it?
-How can I use it for an opportunity for growth?
Coping with cognitive dissonance:
What's the Rush?
Do you feel like you're always behind? Like you can never get where you're going? Then this podcast episode is for you.
In this episode, I dive into hurry sickness, what it is and why you need to be aware of it, and more!
Section 1: The Illusion of Control
Section 2: Taming the Tyranny of the Urgent
Section 3: Cultivating Intentional Living
Section 4: Practical Strategies for Busy Moms
What actually needs to be done today?
What are the consequences if they don’t get done?
What can I de...
2024 Podcast Rebrand!
New things coming to the TIME FOR YOU Podcast.
My name is Erin and my goal is to help you embrace your inner light. If you’re sick of feeling stuck and tired of holding yourself back from the things you know you’re capable of, you’re in the right place. On this podcast, I help women leverage their inner strength, wisdom, and light to be a force for good in the world. It’s time for you to embrace who you are and create the life that you were born to live.
Now more than...
Become the Main Character in Your Story
Becoming the main character in your story will be one of the greatest gifts you will ever give to yourself.
What does it mean to be the main character in your story?
Why is it important to be the main character in your story?
How can you become the main character in your story?
Section 1: What it means to be the main character in your story
1% Better in 2024
HAPPY NEW YEAR!
Instead of setting lofty New Year resolutions or goals, why not try to be 1% better than you are right now?
If you commit to being 1% better each day, by the end of this year, you will be 37x better than you are right now.
CHALLENGE:
Choose 1 area and set a 1% better goal.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https...
COMM 101 - Power Poses - Body Language
Power poses are open and confident postures that can help you feel more confident and assertive.
Challenge:
Practice your Wonder Woman power pose as you head into the new year! Hold the pose until it doesn't feel uncomfortable anymore.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert
Take the FREE quiz right now to see where you fall on the introvert/extrovert...
Find Rest in Jesus Christ
MERRY CHRISTMAS!
I hope today, you can find rest in Jesus.
Challenge:
Take 5 minutes and reflect on your relationship with Jesus Christ.
Music by AlexGrohl from Pixabay
COMM 101 - Matching - Body Language
Matching is a subconscious behavior that involves imitating the other person's tone of voice, gestures, and facial expressions. It can be a way to show that you are engaged in the conversation and that you understand the other person's perspective.
Challenge:
Practice matching other people's energy where they're at and see if you can make a better connection with them.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
...
20 Goals and Accomplishments from 2023
What are your top 20 wins from 2023? In this episode, I go over my top 20 accomplishments, wins, successes, and goals from 2023.
Reflecting on your all of the things that you DID DO will help you lean into gratitude and abundance, especially as you move toward a new year.
CHALLENGE:
Write down your at LEAST your top 10 wins from 2023.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
http...
COMM 101 - Mirroring - Body Language
Mirroring is a subconscious behavior that involves imitating the other person's body language. It can be a powerful way to build rapport and trust.
To be a better communicator, learning how to use mirroring on a conscious level will drastically affect how people respond to you.
Challenge:
Practice mirroring with your conscious mind.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert
<...
Holiday Resilience with Kimberly Nichols
Kimberly is the Resilience & Mindset Coach for Moms. She has been married for 18 years and as a mom of 5 boys, she knows a lot about the resilience needed in mom life.
She has been teaching Resilience in for 7 years and has taken that skill & passion and turned it into her business of life coaching Moms for the past 2 years.
Mom life is full of ups & downs and everything in between. It can be a lot. Kimberly’s mission is to teach moms the skills they need AND help them discover the power they have within to n...
Holiday Resilience with Kimberly Nichols
Kimberly is the Resilience & Mindset Coach for Moms. She has been married for 18 years and as a mom of 5 boys, she knows a lot about the resilience needed in mom life.
She has been teaching Resilience in for 7 years and has taken that skill & passion and turned it into her business of life coaching Moms for the past 2 years.
Mom life is full of ups & downs and everything in between. It can be a lot. Kimberly’s mission is to teach moms the skills they need AND help them discover the power they have within to n...
COMM 101 - Touch - Body Language
Touch or not touching is a HUGE part of non-verbal communication. Learning how to use touch appropriately will greatly increase your communication skills.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert
Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/quiz-introvert-extrovert-spectrum
Music: https://pixabay.com/music/id-112179/
"It's Just Man-Made Junk"
People are more important than things. My grandad was famous for saying, "It's just man-made junk" and would remind everyone that people were more important than things.
In this episode, I share a personal experience of my toddler breaking something of mine and how I am choosing to react.
In addition, with the holidays coming up, be mindful of how much "man-made" junk you are buying just to buy.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find...
COMM 101 - Eye Contact - Body Language
Eye contact is one of the most important pieces when it comes to non-verbal communication. Eye contact can show someone you're interested or disinterested, present or distant.
Challenge:
Practice making and maintaining eye contact.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert
Take the FREE quiz right now to see where you fall on the introvert/extrovert spectrum.
https://erinwoodruffcoaching.com/qui...
Choose Discomfort Over Resentment
Brene Brown: "Choose discomfort over resentment".
Choose to say no and feel uncomfortable rather than saying yes and being resentful the whole time.
In this episode, I share ways to choose discomfort over resentment and what to do if you're already feeling resentment.
Challenge:
Choose discomfort over resentment. Say no when you really don't want to say yes.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!<...
COMM 101 - Posture - Body Language
HAPPY THANKSGIVING!
BONUS Points to you if you're listening on Thanksgiving!
Posture is the best way to communicate confidence. Knowing how others perceive your posture is important.
Challenge:
Re-straighten your posture every time you walk through a door frame.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com/quiz-are-you-married-to-an-introvert
Take the FREE quiz right now to see where you fall on t...
You’re Just As Important As Your Kids (Or Anyone Else)
The holidays are right around the corner and for some reason self care goes out the window for many of us.
In this episode, I share 3 ways for you to take care of yourself during the holidays.
I dive into:
-understanding your preferences and limitations throughout the holidays and how to communicate them with others
-making decisions ahead of time so you can feel physically and emotionally good during the holidays
-following through on those decisions
-taking care of yourself as well as you care for others
You're just as...
COMM 101 - Gestures - Body Language
If you want to improve your communication, you need to start with your non-verbal communication. The gestures that you do, will communicate much more than what you say.
In this episode, I share specific examples of things you can do with your arms, legs, and head to improve your non-verbal communication.
Challenge:
Uncross your arms, uncross your legs, nod your head more or less. Pay attention to your body language rather than just doing what feels comfortable.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/tool...
Support & Healing Through Betrayal & Addiction w/ Kirsten D Samuel
Kirsten D Samuel understands first-hand the shock and pain of discovering your spouse’s porn use. As a coach, she has empowered hundreds of women to heal their broken hearts, regain their confidence, and create a healthy path forward. Kirsten has been featured on the Focus on the Family Daily Broadcast, Chris Fabry Live on the Moody Radio Network, and many relationship and recovery podcasts. Women who work with her finally find the freedom to be who they are beyond their partner's struggles and find hope that there is a life worth living out there for them.
Co...
COMM 101 - Facial Expressions - Body Language
Facial expressions can express your interest, disgust, openness, or boredom. Knowing how and when to use your facial expressions to emphasize a point or evoke emotion for someone else is vital if you want to influence those around you.
Challenge:
Match your facial expression to the tone of your voice and to the verbal message you are putting out.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right now with this FREE quiz!
https://erinwoodruffcoaching.com...
Body Language Overview
Did you know that 57% of your communication comes from your body language? If you want to influence people and become and better communicator, you need to improve your body language.
In this episode, I share an overview of body language, what it is, why it matters, and how to improve. I also give you some practical ways where you can start implementing changes to your body language today.
Ready to finally have the hard conversation that could change everything?
https://erinwoodruffcoaching.com/toolbox
Are you married to an introvert? Find out right...
