In this episode, we dive into the science behind why repetition is so powerful — and how it literally reshapes your brain. Frank and Deirdre explore Hebb’s Law: “Neurons that fire together, wire together,” and how this principle affects your habits, your reactions, and your growth.

You’ll learn:
💭 Why familiar patterns feel so automatic
🔁 How to interrupt unhelpful wiring
🧠 A 3-step tool to rewire your brain with intention

Whether it’s fear, self-doubt, or anxiety — you didn’t choose it, you wired it. And the best news? You can rewire something better.

Quote of the Day:
“Every time you think a thought, you’re training your brain. So be careful what class you’re attending.” – Deirdre Maguire

Tune in and train your brain on purpose.

U105 with Frank Mitchell

From mastering six gears in a camper van on Achill Island to navigating the emotional gears of life, Deirdre Maguire brings humour, wisdom, and clarity in this vibrant Monday morning chat with Frank Mitchell.

In this episode, Deirdre shares:

• Her hilarious motorhome adventure on the West of Ireland roads 
• A raw and real story about a Vespa incident that rattled her peace – and how she used mindset tools to reset in the moment
• Why envy isn’t something to be ashamed of, but something to lean into – it’s showing you what you deeply desire
• Her two-step mindset mastery tool for transforming envy into action
• A powerful reframe:
  "Envy is the art of seeing what’s possible for you, disguised as someone else’s success."

This is your sign to stop scrolling, stop shaming yourself, and start following the breadcrumbs toward what you truly want.

Because clarity is power. And envy is trying to hand it to you.

Learn more: www.deirdremaguire.com

Want to be in the room where change happens?
Join Deirdre at The Freedom Event – Sunday, 14th September at The Merchant Hotel, Belfast.
A day for breakthroughs, clarity, and lasting change.
https://www.eventbrite.co.uk/e/the-freedom-event-tickets-1407342241529?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=ebdsshcopyurl

The more you rehearse the worst-case scenario in your mind, the more your nervous system believes it's real.
 Heart racing. Breath shallow. Muscles tense.
 You're not in danger — but your brain thinks you are.
 And when that happens, even the tiniest step forward can feel impossible.

But here’s the breakthrough:
If fear is built through repetition — then so is confidence.

If you can visualise failure, you can visualise victory.
 If you can rehearse disaster, you can also rehearse domination.

The battlefield isn’t “out there.”
 It’s in here
The voice in your head might be loud, but it doesn’t always tell the truth.

 Fear isn’t your limit — it’s your signal. 

It’s the flag waving at the edge of your growth.

3-Step Mindset Tool: Rehearse Bravery, Not Breakdown

1. Flip the Script

If you can imagine falling… try imagining landing.
Tell a better story in your mind — where you speak and you’re heard.
Where you leap and you rise.
Where you fail and grow stronger for it.

Tool: Say aloud: “This is a signal, not a stop sign.”

2. Get Comfortable with the Uncomfortable

Fear shrinks with exposure, not avoidance.
 It gets louder the more you ignore it.
 But when you take action — even shaking, even scared — it loses its power.

Tool: Do something small today that scares you — send the email, say the truth, show up.

3. Rewire Through Repetition

The first time is terrifying.
 The 10th time is tolerable.
 The 100th time? 

3It's freedom.
 The brave ones didn’t start brave — they started scared and kept going.

Tool: Ask: What fear needs exposure today?
Don’t wait for courage. Act — and let courage meet you there.

 PS (Closing Quote):

“Fear doesn’t go away. You just stop flinching when it speaks.”
 The only way out… is through.

 “Today on Mindset Mastery Monday – How to Kill Fear at the Source and Take Back the Mic in Your Mind.”

We think: When/then 

When I have the money, 

then I’ll feel relaxed, confident, happy.

But what if the real formula for wealth – and life – is the other way round?

Most people live in this order:
Have → Do → Be
 “Once I have the time/money/energy… then I’ll do what I want, and I’ll be happy.”
 But that doesn’t work — because it waits for life to change before you do.

 ‘The Science of Getting Rich’ by Wallace D. Wattles.

 It’s not just about money. 

It’s about living a rich life — in every sense. Confidence. Peace. Purpose. Joy.
 

🔁 The Real Formula Is:

Be → Do → Have

 1.Choose who you want to be now.

 2.Act from that energy.

 3.And then the results come.

 Example: you want to feel more confident. “Once I lose the weight… or earn more… or get the relationship… then I’ll be confident.”
 
  Decide to be confident now?
 What would change? Your posture, your choices, your conversations?
 That energy makes you act differently – and that creates different results.
 
 It’s not

 fake-it-till-you-make-it. 

It’s:

Be it till you see it

 3-Step Listener Takeaway:

Be → Do → Have
 1. BE – Pick your identity today. Calm? Capable? Courageous? Choose it now.
 2. DO – Let that version of you take the next action – even a small one.
 3. HAVE – Watch what changes as you embody the person you’re becoming.

- Frank, ever done something bold just because you felt like someone who could?
 - Would you agree most people wait too long for life to give them permission?
 - What would U105 listeners say if we asked them: Who are you ready to be — starting today?

 Final Thought:

This isn’t just about being rich with money.
 It’s about being rich in mindset, 

 and in how you show up in your life.
 When you lead with who you want to be, everything else starts to catch up.

💬 Easy Closing Quote:

“You don’t get what you want. You get who you are.” – Unknown

Most people believe pain is purely physical – caused by injury, wear and tear, or genetics.
 But what if pain is actually your *body’s way of expressing what your mind can’t*?
 
 According to Dr. John Sarno and Nicole Sachs, chronic pain is often a protective distraction – a brilliant trick the brain uses to keep us from feeling uncomfortable emotions like rage, sadness, shame, or grief. This is called TMS – Tension Myoneural Syndrome.
 

 Their message is clear:
 Your pain is real – but its root is emotional, not structural.
 
 when we give ourselves permission to feel and express our emotions safely and honestly, the pain no longer needs to “speak for us.”

 Practical Examples:

 For example, Michael’s migraines would spike during family conflicts. Once he acknowledged repressed anger toward his father and tapped into that story, the migraines lost their grip.

 Jane had chronic back pain for years – MRI scans showed nothing. After starting expressive journaling and emotional release work, her pain significantly eased.

 3-Step Mindset Tool: How to Listen to Your Pain and Let It Go

1. Acknowledge It Without Fear

Instead of fighting pain or fearing it, gently say: “I see you. I hear you. I know you’re trying to protect me.” This interrupts the fear-pain-fear cycle.

2. Feel to Heal

Give yourself a safe space to express the emotion underneath. Ask: “What is my pain trying to distract me from?” Let yourself write, speak, cry, or tap it out.

3. Rewire the Story

Shift the belief from “There’s something wrong with me” to: “My body is wise. I’m listening now.” 

Use  affirmations, to calm the nervous system and update the message.

 Call to Action:

This week, instead of silencing your pain—get curious. Journal, tap, or simply sit with it. Ask: “What truth is this pain pointing me toward?”

💬 PS Quote to End With:

“Your symptoms are not the problem. They’re your body’s way of trying to get your attention.” – Nicole Sachs 

“Invisible Weights: What Are You Carrying That’s Not Yours?” 

What if your stress isn’t even yours? 

We explore the invisible emotional weight you’ve been lugging around—and how to finally put it down.

We carry a lot—responsibilities, expectations, roles we never asked for. But some of the heaviest weights aren’t visible at all. They’re emotional hand-me-downs: guilt, shame, worry… Not yours, but inherited, absorbed, or assigned. And they drain our joy.

Today is your permission slip to *put it down*. You can still love people, be there for them, and care deeply—without carrying their pain as your own.

3-Step Mindset Tool: How to Drop the Weight That’s Not Yours

1. Notice the Load Ask: “Is this mine?” Whether it's guilt, stress, or emotional exhaustion—pause and check: *Did I create this? Or did I absorb it?*

2. Name the Pattern Are you the fixer, the peacekeeper, the over-giver? Identifying your default role helps you change the script.

3. Return to Sender With love and respect, you can energetically release what’s not yours. Say it: *“This is not mine to carry. I set it down with love.”*

When it comes to saying sorry, which sounds most like you, 

A. “Sorry, I'm breathing.” You apologise for everything, even things that aren't your fault.  

B.“Sorry, not sorry.” You avoid apologising unless absolutely necessary. 

C. “I'm sorry but” you say it but it comes with a built-in excuse. 

D. “I own it”. You apologise clearly, kindly and without losing your dignity. 

  
 Main Message: 
We’ve all been there – stuck between our pride and the pit in our stomach that says, “I should make this right.” 
 
But here’s the truth: Apologising doesn’t make you weak – it makes you wise. 
It’s not about grovelling. It’s about growth. 
It’s not about giving away your power. It’s about owning your impact. 
 
3-Step Mindset Tool: How to Apologise with Power (Not People-Pleasing) 
1. Pause Before You Apologise 
Ask yourself: Am I apologising because I’ve hurt someone? Or because I feel uncomfortable with conflict? 
A real apology needs to come from clarity, not guilt. 
 
Reframe: “What’s the most respectful way I can take responsibility here?” 
 
Example: You snapped at your partner after a stressful day. Instead of blurting "Sorry, I'm just tired!", pause, reflect, and say, "I’m sorry I took that out on you – that wasn’t fair." 
 
2. Drop the 'But' 
"I'm sorry *but* I was tired." 
"I'm sorry *but* you started it." 
That tiny word cancels everything before it. 
 
A powerful apology sounds like: 
“I’m sorry for how that came across. It wasn’t my intention, but I can see how it affected you.” 
 
Example: A work colleague was hurt by your comment. Instead of saying, "I'm sorry, but you were being oversensitive," say, "I'm sorry my words landed that way – I didn’t mean to hurt you." 
 
3. Don’t Lose Yourself in the Apology 
You can be sorry for what happened without making yourself wrong as a person. 
 
Healthy mindset: “That wasn’t okay – and I want to make it right.” 
 
Example: You missed a friend’s event. Don’t say, "I'm the worst friend ever!" Instead: "I'm sorry I missed it. I really care and want to hear all about it." 
 
Psychology Behind Apology Patterns 
Why some people can’t apologise: 
- Deep shame or fear of being wrong 
- Belief that mistakes equal failure or rejection 
- Childhood conditioning: “If I’m wrong, I’m unlovable.” 
 
Example: Someone who can never say sorry at work because they believe admitting fault will make them look weak or incompetent. They might deflect, blame others, or minimise the issue instead. 
 
 
Why some people apologise all the time: 
- Habitual people-pleasing 
- Fear of conflict or abandonment 
- Internalised low self-worth: “Sorry I exist.” 
- Socialised to be small, agreeable, or not take up space 
 
Example: Someone constantly says "sorry" for asking a question, expressing an opinion, or even just walking past someone. It's less about the situation and more about feeling unworthy of taking up space. 
 
The key question to ask yourself: 
“What’s behind my apology strategy?” 
 
Is it healing or hiding? Am I seeking connection or avoiding discomfort? 
 
Apologising isn’t just about manners. It’s about mindset. 
 
📚Recommended Reading: 
“The Gifts of Imperfection” by Brené Brown 
A foundational read for anyone who over-apologises due to shame, perfectionism, or not feeling “enough.” 
Key insight: You don’t have to hustle for your worth. Owning your truth is where your power lies. 
 
Quote: “Owning our story and loving ourselves throug

“What in your life are you a beginner at these days?” When was the last time you did something Something that made you feel like beginner all over again?

If we only play the games we know we can win, life gets smaller.

The power of being *rubbish* at something new

— and why it might just be the secret to staying alive inside.

The Problem:

As we get older, we stick with what we know.

We don’t want to look silly.

We shrink We only play the games we *know* we can win.

And slowly… our lives get smaller. Safer. Staler.

Core Message:

Growth doesn’t live in mastery — it lives in messy beginnings. The willingness to be a beginner again is how we stay ‘alive !’

3 Mindset Moves to Reignite Beginner Energy:

1. Ask yourself: What haven’t I done “yet”?

Write a list. Painting? Dancing? Coding? Spanish?

Let curiosity lead.

2. Normalise the awkward stage.

If you feel awkward

congrats, you’re doing it right!

3. Share your beginner stories. There’s power in saying, “I’m learning.” It keeps you humble, open and interesting.

Bonus: it gives others permission to begin too.

Call to Action:

This week, try something new — not to be good at it, but to feel the joy of *beginning again*.

Pick up the pen.

Book the class.

Join the dance floor.

P.S. Quote to Close:

“If you only do what you already know how to do, you will never grow.”

In the busyness of life—deadlines, routines, responsibilities—it’s easy to forget that joy and laughter are not luxuries, they’re essential. What if I told you that adding just a bit of playfulness into your day can lift your mood, boost your health, and even make you more productive?

Step 1: The Benefits of Playfulness

Research shows playfulness can: - Reduce stress - Boost creativity - Strengthen relationships - And increase happiness

When we play, we’re present. Whether it's a hobby, a joke, or simply goofing around—play gives the mind a break and the heart a lift.

Step 2: Letting Go of Seriousness

As adults, we often wear a 'serious hat' all the time. But here's the truth—taking life too seriously can weigh us down. By lightening up, not sweating the small stuff, and letting our inner child out to play, we make room for joy in the everyday.

Step 3: Fun Activities to Try This Week

Here are a few easy ways to bring more fun into your week: 1. Play a game – Board games, card games, even charades with the family. 2. Try something new – A class, a creative hobby, even dancing in your kitchen. 3. Laugh more – Watch a comedy, hang out with a funny friend, or just look for the humour in the little things.

Quote (Deirdre):

"We don’t stop playing because we grow old; we grow old because we stop playing." – George Bernard Shaw So here’s your Mindset Mastery message today: Don’t wait for fun—create it. A little laughter can go a long way.

We often rush through life so fast — working, striving, doing — that we lose sight of whether we’re actually moving in the direction we want. A pause isn’t about losing momentum — it’s about regaining clarity and intention. Like Ciara Daly has shown through the launch of her new Academy — powerful change often starts not by doing more, but by taking a moment to breathe, to refocus, and then reignite with purpose.

3 Steps:

1. Pause with Purpose: Take 10 quiet minutes today. Ask yourself: "What is working in my life — and what isn’t?" 2. Reconnect to Your Direction: Remember where you actually want to go — not where habit or busyness is pushing you. 3. Reignite with Intention: Pick one small, meaningful action you can take this week that feels aligned with your true goals, not just the day-to-day noise.

Inspirational Line:

A pause today could be the beginning of your next great chapter tomorrow.

Quote:

Almost everything will work again if you unplug it for a few minutes — including you. — Anne Lamott

In this conversation on U105, Deirdre speaks about the critical importance of self-worth and how it underpins every personal choice we make — especially when it comes to our health. She shares the idea of ‘value tagging’, encouraging us to treat ourselves with the same care, respect, and priority we naturally give to the things we treasure most.

Deirdre emphasises that when we truly understand our own value, it becomes easier to make decisions that honour our wellbeing. She also highlights the power of optimism and mindset in helping us move towards our personal goals — that it’s not just about what we do, but how we see ourselves while doing it.

She offers practical ways to strengthen self-worth, such as journaling and positive affirmations, tools that help us reconnect with our inner value and stay committed to the journey — like the one so many are taking with "The Shred."

At the heart of her message is this: when you value yourself, your choices naturally start to reflect that truth.

This special episode is dedicated to the memory of Pope Francis — a leader who showed the world what it means to live with grace, courage, and quiet strength.

In conversation with Frank Mitchell on U105, Deirdre reflects on what it means to live a successful life, inspired by the Pope’s example and a poem close to her heart.

Deirdre shares “What is Success?” by Ralph Waldo Emerson — a reading she first offered at her own father’s passing. The words still resonate deeply and offer a moment of stillness in today’s noisy world.

What is Success?
by Ralph Waldo Emerson

To laugh often and much;
To win the respect of intelligent people and the affection of children;
To earn the appreciation of honest critics and endure the betrayal of false friends;
To appreciate beauty;
To find the best in others;
To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition;
To know even one life has breathed easier because you have lived—
This is to have succeeded.

🙏 May the legacy of Pope Francis inspire us to live with deeper purpose, gentler hearts, and clearer intention.

🎙️ Getting Older or Getting Greater?

Reframing Age as Your Superpower

This week, Deirdre turns a birthday into a breakthrough.
For anyone feeling like they’ve “missed their moment” — this episode is a wake-up call.

✨ The Big Reframe:

Age isn’t the enemy — it’s evidence.
Of your wisdom.
Your resilience.
Your courage to become.

🔥 3 Power Shifts:

1. Reframe It:
   You’re not getting older — you’re living longer.
2. Honour It:
   Ask: What have I done my younger self never thought possible?
3. Upgrade It:
   Fear isn’t about age — it’s about unrealised potential.
   Ask: If I believed the best was still to come, what would I do today?

💬 Final Thought:

“The best time to plant a tree was 20 years ago. The second-best time is now.”

Tune in for a deeply moving broadcast from Deirdre and Frank on U105, they discuss the layered and emotional topic of grief. They share personal experiences and honest reflections on what it means to navigate loss, highlighting the importance of feeling emotions fully, leaning into the pain, and allowing space for healing.

Throughout the conversation, they reframe grief not as something to “get over,” but as a natural response to love. With compassion and insight, they discuss how grief, when approached with an open heart, can become a transformative force in our lives—one that deepens connection, gratitude, and meaning.

If you need help navigating loss then this episode is for you and if you'd like to work with Deirdre on a deeper level then reach out through www.deirdremaguire.com

Making space for a better you.

Frank, when was the last time you unlearned something you thought was true your whole life?

We’ve all had those moments:

• Like realising the Earth isn’t flat.
• Or that smoking was never sexy – despite what the movies told us.

Now we look back and think, “How did we ever believe that?”

And yet, we still carry around old beliefs about ourselves that we’ve never questioned.
Beliefs that sound sensible, but silently sabotage our confidence, our peace, our power.

So today, we’re shining a light on:

3 Things Worth Unlearning

1. Rest = Lazy

We’ve been raised to glorify hustle.
But rest isn’t weakness – it’s wisdom. It’s leadership.
It’s how we reset our nervous system, clear the mental clutter, and reawaken our creativity.

You’re not lazy for slowing down. You’re wise.

2. Your Worth = Your Productivity

You’re not a machine. You’re a miracle.
We’ve been conditioned to measure our value by our output.
But you are worthy, even when you pause. Even when the to-do list stays undone.

You are enough, even in stillness.

3. Conflict is Bad

Many of us learned to avoid conflict, fearing it meant trouble or rejection.
But when done with care, conflict isn’t chaos – it’s connection.
It’s honesty. It’s courage. It can bring more peace, not less.

Speaking your truth is a gift, not a threat.

✅ Your 3-Step Mindset Reset is inside this episode

 Final Thought

Sometimes the path to more confidence, more clarity, and more peace…
Isn’t about adding more to your life –
It’s about letting go of what was never yours to carry in the first place.

See you next week for another Mindset Mastery Monday with Deirdre Maguire.

✨ What We’re Talking About:
Ever felt misunderstood in a conversation? Like no one’s really listening, and it just turns into a chaotic mess of talking over each other? We’ve all been there.

This episode introduces The Talking Stick Technique — an ancient yet powerful method to bring emotional safety and clarity back into your conversations. It’s not about speaking louder to win… it’s about listening fully, responding with care, and creating space for real connection.

👂 What You’ll Learn:

• Why full attention beats sarcasm and volume
• How communication breaks down (with a hilarious example)
• How to try the "talking stick" method (even without an actual stick)
• Why being truly heard can feel like being truly loved

💡 Call to Action:
Try just one conversation this week where you fully listen — no interruptions, no fixing, just presence.

💬 Quote to Close:
"Being heard is so close to being loved that most people can’t tell the difference."
– David Augsburger

 let's kick off with a question about luck. Which of the following statements do you think is true about luck?

A) Luck is purely a matter of chance.

B) Luck is something you can create through your actions and mindset.

C) Luck only happens to certain people."

Teaching Segment:

"Saint Patrick's Day often brings to mind the idea of luck, but there are many misconceptions about what luck really is. Let's debunk some of these myths and learn how to create our own fortune. Here are three steps to understand and harness the true nature of luck:

1. Preparation: One of the biggest lies about luck is that it’s all about chance. In reality, luck often comes to those who are prepared. By setting goals, acquiring skills, and being ready to seize opportunities, you can create your own luck. Think of it as planting seeds; the more you prepare, the more likely you are to reap a bountiful harvest.

2. Positive Mindset: Another myth is that luck is something you either have or you don’t. In truth, a positive mindset can attract opportunities and good fortune. By maintaining an optimistic outlook and focusing on solutions rather than problems, you can turn potential setbacks into stepping stones. For example, if you face a challenge, view it as an opportunity to learn and grow.

3. Action: Many people believe that luck is passive, but it’s actually about taking action. By being proactive and taking steps towards your goals, you increase your chances of encountering 'lucky' breaks. This could mean networking, seeking out new experiences, or simply putting yourself out there. Remember, fortune favors the bold.

By understanding these principles, you can move beyond the myths of luck and start creating your own fortune."

Understand the Types of Change 

1. Instant Change: You see a documentary on animal cruelty and immediately stop eating meat. 
2. Cumulative Change: Bit by bit, repeated actions add up. (Example: Learning a new language – you practice daily, and over time, fluency develops. 

3.Retroactive Change: 

 You take action first, even if it’s small, and later see the progress. Example: Going to the gym without immediate results, but over months, tracking progress and seeing transformation. 

 2 Steps to Overcome Inaction:  

1. Make It So Small You Can’t Fail 

The biggest lie we tell ourselves is that a single action is too small to matter. But in reality, every big achievement starts with micro-movements. Instead of trying to ‘get fit,’ commit to one push-up. Instead of ‘writing a book,’ write a single sentence. Action builds momentum. 

1. Measure What Matters 

If you don’t measure it, you can’t improve it. Whether it’s  

• steps walked, 
•  pages read,  
• or conversations had,  tracking your progress keeps you engaged.  

Even ‘bad’ action teaches you something. 

Examples  

1. Colonel Sanders – Success in His 60s)   

 knocked on over 1,000 doors  

 Today KFC is a global brand, 

started with small, persistent actions over decades. 

2. J.K. Rowling  Harry Potter – 7 Years of Writing, 12 Rejections 

• single mother battling depression. 

 Now, 500 million copies worldwide,  

 started with consistent writing 

• 3. James Dyson 5,126 Failed Prototypes – 15 Years to Success 

  revolutionary bagless vacuum cleaner.  

• massive debt multiple failures,  

 now Dyson = a multi-billion-pound brand. 

Closing Thought: 

"Life rewards action, not intelligence.”  

Discipline is necessary in our life in order to generate consistent systematic action.  

The way you make massive progress in life is that you show up and try. 

Even if the action is poor action, you're going to learn something from it.  

 The 3-Step Solution to Break Free from Procrastination 

1️ The 3-Second Rule – Trick Your Brain into Action

• If you think of something you need to do, take action within 3 seconds before your brain talks you out of it.
• It can be as small as opening an email, picking up the phone, or writing the first sentence.
• Why? Action kills overthinking.

2️ The 5-Minute Sprint – Make It Tiny

• Tell yourself: "I’ll just do this for 5 minutes."
• Once you start, momentum kicks in, and you’ll likely keep going.
• Why? It bypasses the brain’s resistance to big tasks.

3️ The Public Commitment – No More Hiding

• Say it out loud or message someone: "I will [task] by [time]."
• Why? When we make things public, we’re more likely to follow through.

PS: Procrastination is just fear dressed up as excuses. Action is the only antidote. 

"What if we treated personal goals like contracts—would that make us more accountable?" 

Opening Statistics & Example: 

" 92% of people fail to keep their New Year’s resolutions,  

but those who set up systems for accountability are 42% more likely to succeed." 

"Consistency is key: James Clear, author of Atomic Habits, found that small, repeated actions lead to remarkable results over time." 

• Practical Example: "Imagine you want to walk 10,000 steps a day. Instead of relying on motivation, schedule a daily reminder, 
•  track your progress in an app and commit to a reward if you hit your goal for 30 days. Small daily steps create long-term success." 

3-Step Solution  

1. Set Up Your Own Contract 

• "Momentum comes from commitment. Write a contract with yourself, identifying a specific challenge you want to tackle. Make it real - put it on paper, sign it, and make a promise to yourself." 

1. Create a Reward and a Consequence 

• 1. Choose a meaningful reward for completing your goal.  

2.Then, set a consequence if you don’t follow through—something that stings, like donating money to someone you don’t like! This keeps you accountable and committed." 

1. Make Self-Accountability Non-Negotiable 

"Self-discipline is the bridge between goals and achievement. Share your contract with a trusted friend or mentor, track your progress, and reward  yourself.  

Closing PS Quote:  

‘Discipline is choosing between what you want now and what you want most.’ – Abraham Lincoln 

"Love and momentum have a lot in common—you've got to keep showing up! Whether it's sticking to your goals or making time for someone special, a little effort every day goes a long way." 

1. Have you ever had a moment where fear almost stopped you from doing something you really wanted to do? 

2.  What do you think it means when fear shows up right before a big decision?

The 3-StepSolution

1.          Acknowledge It

Fear is natural. Instead of ignoring it, take a moment to notice how it’s showing up for you. Is it in your body, your thoughts, or your actions?

2. Reframe It: Remind yourself that fear isn’t the enemy; it’s a sign of growth. Say to yourself, “If I wasn’t pushing myself, I wouldn’t feel this way.”

2.          Take One Brave Step:

Action is the antidote to fear. No matter how small the step, moving forward keeps fear from taking the driver’s seat

**Closing Quote:**

“Everything you’ve ever wanted is on the other side of fear.”

 George Adair

Today we’re talking about  

Intention.  

Direction.  

Life by Design.  

I.N.T.E.N.T. 

A simple acronym to guide your intention-setting process. 

I: Identify – Be clear about what you truly want. 

N: Navigate – Focus your energy in the right direction. 

T: Trust – Believe in the process and your ability to achieve. 

   E: Evaluate – Check in with yourself     and adjust as needed. 

N: Nurture – Stay consistent and kind to yourself. 

T: Triumph – Celebrate small and big wins alike 

3 Action Steps to Implement Intentions: 

1. Start with Clarity: Each morning, ask yourself, “What do I want to feel, achieve, or create today?” Write it down. 
2. Visualize Success: Take a moment to imagine your intention coming to life. How will it feel? What actions will lead you there? 
3. Take Aligned Action: Break your intention into small, actionable steps and tackle them with focus. 

Closing PS Quote: 

 
"Intention is the seed. 

Action is the water.  

Together, they grow the life you desire." 

Have you ever noticed how you can hear your name in a noisy room, even when you’re not paying attention?

It’s like your brain is on autopilot, always on the lookout for what’s meaningful to you. Why do you think that happens

Manifesting isn’t about magic; it’s about training your brain to focus on what matters to you. Your brain has something called the “salience network,” which acts like a personal assistant, constantly scanning your environment for anything connected to your goals.

3 Steps to Embed Your Intention and Manifest with Meaning:

1.        Anchor Your Intention in Purpose:

Write down your goal and connect it to how it benefits others. “I want to get fit so I can be a role model for my kids” instead of just “I want to lose weight.”

2.        Value-Tag Your Intention:

Spend time visualizing the emotion tied to achieving your goal—what will it feel like to help or inspire someone else? The more emotionally charged it is, the better your brain will track it.

3.        Act with Meaning:

Do one small action daily that aligns with your intention. It might be helping someone, learning something new, or just being kind to yourself. These actions add up and reinforce your purpose.

Closing PS Quote:

"Purpose is the heartbeat of manifesting. When you focus on others, your rewards come naturally."