Create Your Way

Step into the new year with a fresh perspective! Inspired by Taylor Swift, we're exploring what Era of your life you're stepping into for 2024. From identifying the feelings you want to embody to creating a vision board, join me for a fun and alternative approach to goal-setting that aligns with the essence of your aspirations. 
Welcome to your 2024 Era - it’s been waiting for you!
 
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Dive into the final episode of our special BONUS holiday mini series, where we're unwrapping the magic of presence & mindfulness as the ultimate gifts this holiday season. In this episode, I share three actionable ways to cultivate mindfulness and be fully present during the festive season. Learn how to put away distractions, slow down to engage your senses, and embrace gratitude as we wrap up the year with a focus on savouring every precious moment. Tune in for a joyful end to the Feel Good Countdown to Christmas and the fourth season of Fill Up Your Cup Podcast!
 
In this episode:
Mental Health Info & Resources
Watch the replay of the Feel Good Journaling Masterclass 2023
Send in your questions for next season of the show!
 
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In this third instalment of our feel GOOD countdown to Christmas, discover three actionable ways to add calm into your holiday season. From crafting a calming kit to curating the perfect playlist and planning moments for collecting your thoughts, these strategies will help you navigate the holidays stress-free. Tune in for a dose of relaxation and self-care as we count down to a festive season that truly feels good.
 
In this episode:
Mental Health Info & Resources
Watch the replay of the Feel Good Journaling Masterclass 2023
Send in your questions for next season of the show!
 
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Become a self-care squad member
Follow the show on instagram and TikTok
 
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!

n this second BONUS episode in our Feel Good Countdown to Christmas, we're talking all about boundaries – because, let's be real, they're the unsung heroes of self-care during the holidays! Join me for three super doable and fun ways to set boundaries that protect your peace and sprinkle some joy into this festive season. From cozy limits with yourself to a tech detox and gracefully sidestepping awkward convos, we've got you covered.
 
In this episode:
Mental Health Info & Resources
Set Boundaries, Find Peace by Nedra Tawwab Glover
Get your ticket for the Feel GOOD Journaling Masterclass 2023
Order my NEW 2024 Dream BIGGER planner!
 
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Get ready to unwrap joy in this special BONUS episode of the podcast! As we kick off our "Feel Good Countdown to Christmas" series, we're focusing on three delightful ways to infuse your holiday season with comfort, play, and ease. Ditch the pursuit of perfection and join us in creating moments that feel good for you. From savouring small comforts to embracing playfulness and lowering expectations, discover how to make this season truly joyful. 
 
In this episode:
Mental Health Info & Resources
Get your ticket for the Feel GOOD Journaling Masterclass 2023
Order my NEW 2024 Dream BIGGER planner!
 
Join the community
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Become a self-care squad member
Follow the show on instagram and TikTok
 
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!

Celebrate the holiday season with the first of our end of year special BONUS episodes, a festive flashback to Season 1's "12 Ways to Keep Your Cups Topped Up for the Holidays!"  
 
Join me for a jolly exploration of 12 tips to keep your wellbeing in check during this magical, albeit hectic, time of the year. From setting cheerful goals to indulging in some joyous moments, let's make sure your cups are overflowing with holiday happiness and avoid that end of year burnout!
 
In this episode:
Mental Health Info & Resources
Ask a question or suggest a topic for Season 5!
Register for the Self-Care Squad & access our December workshop OR buy a ticket for the workshop here
 
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Let's talk self-care blocks - those things that get in the way of us showing up for ourselves. Discover how to identify and overcome your barriers with a special focus on the three core pillars of your well-being. 
I’ll guide you through a quick journaling exercise to help you break through those seasonal challenges and show up for yourself, no matter how busy life gets.
Jump to the guided journaling exercise in this episode at 13:37
In this episode:
Mental Health Info & Resources
Leave a question in the listener’s question cup
Relisten to the last episode where I answer listeners questions
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Ceri Sanford, an ADHD Compassion Coach, opens up in this episode about her personal journey of receiving an ADHD diagnosis as an adult. She tackles common misconceptions and shares valuable insights about living with ADHD. Together, we explore strategies for achieving balance, tuning into your body, and nurturing self-awareness, particularly when dealing with ADHD. The discussion centres around cultivating self-compassion and setting meaningful boundaries for a more fulfilling life and breaking stigma and stereotypes around neurodivergent thinking. 
 
Find more from Ceri:
Follow Ceri on Instagram and TikTok
Download Ceri's FREE ADHD Compassion Guide
Find out about ADHD coaching with Ceri
 
In this episode:
Mental Health Info & Resources
Period Queen by Lucy Peach
A Radical Guide for Women with ADHD by Sari Solden
First We Make the Beast Beautiful by Sarah Wilson
 
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Discover the power of becoming your own self-care expert in this episode featuring Taylor Elyse Morrison, the author of 'Inner Workout'. 
Taylor shares insights on crafting a personalised self-care practice. We dive into the importance of Inner Workout, moving away from mainstream self-care, and finding the self-care that truly works for you. Taylor's practical advice and thoughtful guidance will inspire you to connect with your inner expert and create a meaningful self-care routine that aligns with your unique needs.
 
In this episode:
Mental Health Info & Resources
Take the FREE Take Care Assessment
Buy Taylor’s book Inner Workout 
 
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If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!

This season, we've already discussed self-compassion, self-awareness, mindfulness, and breaking the cycle of people-pleasing and perfectionism. Now, we shift our focus to gentle self-care. 
We'll explore three practical ideas for incorporating self-care into your routine, such as prioritising the basics, focusing on small right actions over big moments, and showing up for yourself where you are.
 
The holiday rush can be chaotic, but you'll discover how to slow down and make self-care an essential part of your journey. 
In this episode:
Mental Health Info & Resources
Sign up to the Self-Care Squad & join our October workshop!
 
Join the community
Subscribe to our newsletter
Become a self-care squad member
Follow the show on instagram
 
Ask a question!
If you have a question or topic that you would like to hear covered on the show then send it in to us by adding to the Listener’s Cup!