Hello and welcome to episode 273 of The Mindful Kind podcast.

In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including:

• Using variety to your advantage and regularly shaking up your habits to keep them interesting
• Giving yourself plenty of flexibility to achieve your habits
• Keeping your habit tracking simple and straightforward 

Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discount code you can use!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 272 of The Mindful Kind podcast. 

In this episode, you'll learn about "mini-purposes" and why many of them can help you create a sense of purpose in your daily life. 

Here are the key topics discussed in this episode:

- you don't need to have "one, big purpose"

- mini-purposes can simply be positive habits you implement on a regular basis

- you don't need to wait for the "right purpose." You can start creating purpose yourself!

Here is the link to my Instagram post featuring more daily habits you could try to create a sense of purpose.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 271 of The Mindful Kind podcast. 

A few years ago, I completed the VIA Character Strengths Survey and one of my lesser strengths was bravery. Since then, I've been working on this strength and I've found some helpful strategies to build more "everyday" courage. 

1: Commit to doing one small thing regularly that makes you feel a bit nervous. Read this Instagram post for ten more ideas!

2: Accept imperfection. Be sure to check out episode 204 of The Mindful Kind podcast called 6 Steps to Overcome Perfectionism and a book called "Mindset" by Carol Dweck. Imperfection can be a normal part of being more courageous, so it's important to learn how to navigate it well.

3: Engage in extra self-care to support yourself after you engage in acts of courage. It can be tough going outside your comfort zone, so make sure to look after yourself. Head to www.rachaelkable.com/podcast/271 to enrol in my free online course, Self-Care For Busy People for more ideas.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 270 of The Mindful Kind podcast. 

In this episode, you'll hear three self-compassionate activities you can do after a difficult day, including:

- congratulating yourself

- doing something nice to look after yourself

- connecting with someone supportive

If you're looking for someone to talk to, you might like to consider my sponsor, BetterHelp. When you sign up with BetterHelp, you'll be matched with a counsellor based on your preferences, then you can chat via message, phone, or video. Receive 10% off your first month at try trybetterhelp.com/themindfulkind

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 269 of The Mindful Kind podcast!

In this episode, I'm excited to share why discomfort is so important and how it can motivate you to make meaningful changes in  your life (if you let it). 

Here are some steps to help you use discomfort to your advantage:

1: Recognize your discomfort

2: Ask yourself, "Is there something I can learn from this discomfort?"

3: Make a plan to make a meaningful change

4: Take action!

Head over to www.rachaelkable.com/podcast/269 to download a free chapter of The Mindful Kind book. Otherwise, head to Amazon or The Book Depository to order your copy today!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 268 of The Mindful Kind podcast. 

In this episode, I've answered a great question from one of my Mindfulness Made Easy students: how to stop over-apologizing!

Here are some of the concepts covered in this episode:

• How an over-apologizing habit can occur
• How to build better awareness of your over-apologizing habit
• What a "selfish" apology is
• Why unnecessary apologies can limit your confidence
• A strategy for apologizing less by saying "thank you" instead!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 267 of The Mindful Kind podcast.

In this episode, you'll learn about four happiness lessons from my mood-tracking experiment, including:

• Accept that you don't always need to be happy
• Social interactions can boost happiness (a lot!)
• Morning exercise (of any kind) can help you experience more happiness during the day
• Purpose and meaningful progress at work can make you feel happier at the end of the day

Head over to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. This will give you access to my audio course, Managing Stress at Work (be sure to check out episode 10 for plenty of strategies to help you cultivate happiness at work).

Download your free copy of my 5-day Social Wellbeing Challenge at www.rachaelkable.com/podcast/267. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 266 of The Mindful Kind podcast!

In this episode, you'll learn about open goals, including:

- what open goals actually are

- why open goals can be better than strict SMART goals

- the potential downside of open goals

- examples of open goals

Don't forget to find me on Facebook or Instagram (@rachaelkable) and let me know your thoughts on open goals!

Looking for more? Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 265 of The Mindful Kind podcast!

I hope you're well and having a great week so far. 

In this episode of The Mindful Kind podcast, you'll discover more about my journey with social wellbeing and why I started prioritising meaningful connections with others.

You'll also learn a fun 5-Day Social Wellbeing Challenge! Head over to www.rachaelkable.com/podcast/265 to download your free copy of the Challenge. I hope you enjoy it!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 264 of The Mindful Kind podcast. 

In this episode, I'm really excited to share some simple steps to help you train your brain to worry less. As someone who is prone to excessive worrying and stress, I've found these steps to be effective - especially given some time and consistent practice.

Here are the steps:

1: Give yourself permission to let go of worries, rather than holding onto them

2: Practice becoming aware of unnecessary worrying (tip: learn about your worrying habits to make this easier!)

3: Implement mindfulness techniques to bring your mind back to the present moment. This step is key - over time, you can train your brain to let go of worries faster and return to the present moment more often.

I'm also thrilled to announce that my online course, Mindfulness Made Easy, will open for enrolment (for a limited time) on January 24th, 2021. Head to www.rachaelkable.com/podcast/264 to find out more and join the waitlist so you won't miss out!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 263 of The Mindful Kind podcast.

In this episode, you'll learn about three strategies to help you manage acute stress, including:

- Practicing mindful emotional awareness

- Taking deep breaths to calm the stress response

- Engaging in self-care after experiences of acute stress

Head over to www.rachaelkable.com/podcast/263 to enrol in my free mini-course, Self-Care for Busy people, and sign up for the waitlist to my signature online course, Mindfulness Made Easy.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 262 of The Mindful Kind podcast. 

In this episode, you'll learn a very simple (and effective!) stress management plan. Head over to www.rachaelkable.com/podcast/262 so you can download the free downloadable version of this daily stress management plan!

Here is a quick snapshot of the plan:

Choose one of the following morning activities to complete each day:

• Take 5 deep breaths and relax your body
• Listen to a relaxing song

Choose one of the following midday activities to complete each day:

• Eat your lunch mindfully
• Smile - spend time with someone who makes you feel good, tell a joke, watch a funny video, or think about something that makes you happy

Choose one of the following evening activities to complete each day:

• Practice gratitude by writing down 3 things you're thankful for
• Do a body scan (listen to episode 150 of The Mindful Kind podcast for more guidance)

Head over to www.rachaelkable.com/podcast/262 and download the free Daily Stress Management Plan for more bonus stress management activities to complete when you have extra time!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 261 of The Mindful Kind podcast. 

I hope this episode inspires you to set some meaningful goals that could help improve your wellbeing. The goals I mention in this episode include:

• Practicing mindfulness and meditation. Be sure to sign up for my newsletter to be the first to know when enrolment opens for my online course, Mindfulness Made Easy: www.rachaelkable.com/subscribe
• Exercising in ways that feel fun! An app I really enjoy for a variety of workouts is called Centr.
• Reducing or eliminating stress triggers (especially at work). Head to himalaya.com/stress and use the promo code 'STRESS' to receive a 14-day free trial and check out my audio course, Managing Stress at Work. In episode 2 of the audio course, you'll learn about stress triggers and how to manage them effectively!
• Focusing on learning new things or training your brain to help it stay sharp. I also highly recommend the 'Keep Sharp' book by Dr Sanjay Gupta. 

Wishing you an amazing start to 2021 and thank you so much for being part of The Mindful Kind community!

I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 260 of The Mindful Kind podcast. 

In this episode, you'll learn some helpful tips for reflecting, resetting and setting new goals so you can keep moving forward. No matter what time of the year it is, you can tune into this episode to help yourself create motivation and make meaningful changes in your life.

There are multiple resources mentioned in this episode and you can find them all at www.rachaelkable.com/podcast/260.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 259 of The Mindful Kind podcast.

In this episode, you'll learn about resting for success, including a powerful practice called analytical meditation, which I learned from Dr Sanjay Gupta's amazing book called Keep Sharp.

Here's to how to practice analytical meditation yourself:

- Sit down somewhere quiet, close your eyes and picture a problem you haven’t solved or even a meaningful topic you’d simply like to focus on.

- Spend 5-10 minutes thinking about your chosen topic. Focus your attention on it, look at it from new angles, brainstorm potential solutions in your mind, and visualise what you hope to achieve.

- If anything important comes to mind, you might like to spend some time writing down you insights after the meditation. And if not, that’s ok, too. You’ve still taken some meaningful time to rest and that’s worth celebrating!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 258 of The Mindful Kind podcast.

In this episode, you'll hear about one of my main intentions for 2021 - kindness with boundaries. I think this is a great way to make a meaningful difference in the world, without burning out.

You'll also discover some powerful and meaningful acts of kindness you could try, based on real-life stories from my listeners. 

If you're not already following me on Instagram, head over here: www.instagram.com/rachaelkable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 257 of The Mindful Kind podcast. 

In this episode, you'll discover three helpful worry containment strategies, including:

• Having structured worry time
• Doing your best to accept uncertainty (check out episode 217 for a helpful practice!)
• Asking yourself "Is this worrying helpful?" And, if it's not, choosing a more helpful thought to focus on. 

It can also be important to practice self-compassion. Worrying is a normal tendency for many people and there's nothing wrong with you for worrying every now and then! However, it can also be helpful to practice worry containment strategies to help manage excessive worrying.

If worries about work are affecting you, be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning. You'll discover powerful episodes about managing stress, cultivating happiness, and spending less time worrying about work when you're not actually there. Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 256 of The Mindful Kind podcast. 

In this episode, you'll learn about how to take things less personally. The tips include:

• Recognise when you're taking something personally
• Be self-compassionate 
• Be empathetic towards others (without tolerating bad behaviour that might hurt you)
• Ask yourself, "What can I learn?"
• Build your confidence by doing things that make you happy and developing your self-esteem

If you'd like to find out more about The Mindful Kind Coaching, head to www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 255 of The Mindful Kind podcast.

In this episode, you'll learn how to set and maintain boundaries by implementing the following steps:

• Observe your emotions and let them guide you towards the boundaries you need to set
• Define and refine your boundaries. Try asking yourself the following questions: What exactly is my boundary? How can I clearly explain my boundary to someone else? How will I know when my boundary has been crossed? Am I willing to be flexible with my boundary? Is there any way I can make this boundary better for myself and others?
• Assertively communicate your boundaries
• When someone repeatedly or deliberately crosses your boundaries, consider taking action or creating a consequence

Be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning at: www.himalaya.com/stress and use the promo code STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 254 of The Mindful Kind podcast. 

In this episode, you'll discover what personal boundaries are, including four types of boundaries:

• Physical boundaries
• Time boundaries
• Material boundaries
• Emotional boundaries

In the next episode of The Mindful Kind, you'll learn how to set and maintain boundaries (including what to do when a boundary gets violated). 

If you're looking for a Christmas gift, be sure to grab a copy of The Mindful Kind book from The Book Depository, Booktopia, or Amazon!:) 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to this super special episode of The Mindful Kind podcast!

In this episode, you'll hear the first episode of my audio course, Managing Stress At Work, which is now available on the amazing audio education platform, Himalaya. 

You'll learn some of the common stress triggers at work, how to identify stress, and a simple breathing technique called Straw Breathing. 

To access the rest of my audio course, Managing Stress At Work, go to himalaya.com/stress and use the promo code: STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 252 of The Mindful Kind podcast.

In this episode, I've shared three big lessons I learned about relationships in 2020, including:

• "Full respect living," which means giving a basic level of respect to your loved ones at all times
• The Demand-Withdraw Pattern (which you can learn more about on episode 501 of The Hitched Podcast)
• What emotional contagion is and how to protect myself from it

Thank you to BetterHelp for sponsoring this episode. Find out more about BetterHelp and receive 10% off your first month at trybetterhelp.com/themindfulkind

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 251 of The Mindful Kind podcast.

In this episode, you'll discover four research-backed habits that can help you boost your sense of life satisfaction, including:

• Practicing gratitude 
• Spending money on experiences, rather than material things
• Learning new things and cultivating positive changes
• Nurturing your relationships

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 250 of The Mindful Kind podcast.

In this episode, you'll hear four strategies to help you manage anxiety related to decision-making, including:

• Practice mindfulness
• Try to let go of the pressure to make the right decision every time
• Make decisions more quickly and confidently
• Take a realistic look at what the worst (and best!) outcomes might be

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 249 of The Mindful Kind podcast.

In this episode, you'll find out about a powerful mindset shift I learned from my psychologist recently, which is all about changing "rules" into "preferences."

This mindset shift has been helpful in reducing disappointment, anger, and irritation. I hope you enjoy trying it out for yourself!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.