Wake Your Dream

41 - Core Values Part 1: Bring Yourself More Joy

Annaliese and Alan talk through how knowing your Core Values is so powerful for your life! Uncovering and embracing them more proactively helps you experience greater joy and satisfaction in your life.
Discovering Your Core Values:When you identify and name your Core Values, you're essentially pinpointing what truly matters to you. These values resonate deeply, making you feel authentic and aligned with your true self. By keeping these values at the forefront of your mind, you naturally gravitate towards experiences and connections that bring you joy and fulfillment.
Living Authentically:Embracing your Core Values allows you to live authentically, which in turn leads to a sense of satisfaction with life. When you consistently align your actions with your values, you become more in tune with your purpose and identity, fostering a greater sense of fulfillment and capability.
Gifts to Yourself and Others:Acting in alignment with your Core Values not only benefits you but also enriches your relationships and community. By embodying your values, you contribute to a more authentic and fulfilling life for yourself and those around you.
RESOURCES:-Experience coaching with Annaliese to see how she could help you get the results you want for your life! Visit www.linktree.com/coachannaliese to schedule your FREE, 1-hour Discovery Chat. You’ll spend the call sharing your story with Annaliese as she coaches you on the results you’re looking for. You’ll gain helpful tips from your call that you can use to make a real change in your life.-QUICK WAY TO DISCOVER SOME OF YOUR CORE VALUES:Google "Core Values" and browse through image search results. Pick a word list and select 2-5 words that you notice resonate with you and make you feel something. You've just found some of your Core Values!-USING YOUR CORE VALUES INTENTIONALLY:
Relationships: When interacting with others, focus on some of your values. Looking at it this way helps you understand your value in the relationship and shows you how to invest in it authentically, naturally inviting deeper connections with both yourself and others.
Work: Notice where you can apply your values more proactively to your work - they give you more satisfying motivations and outcomes. Doing your work with this authenticity protects you from burnout and helps you feel more purposeful professionally.
Alone Time: During moments where you're alone with yourself, be intentional about letting your values influence you, and notice how important they are to you being you. Allowing yourself to fully enjoy these moments of self-discovery and authenticity brings you connection and trust in yourself.
Listen in for the chance to uncover and own your Core Values more, and see how it helps you stay tuned to a deeper sense of purpose and fulfillment in all aspects of your life!

40 - How To Take Charge Of Your Thoughts (Be "On To" Yourself)

Annaliese and Alan talk more about the topic of self-awareness, sharing practical tips to understand your thoughts and take control in the moment. Annaliese shares one of her favorite phrases for this, "be on to yourself," highlighting the significance of viewing your thoughts as optional. This mindset helps you stay present and connected with yourself in the hustle and bustle of everyday life.
You'll hear about:
-Practical Self-Awareness: Discover how being more self-aware in your everyday moments can boost your confidence and decisiveness.-Being "On To" Yourself: Uncover the sneaky tricks your brain plays and learn how to catch them in action. Being "on to" yourself means pausing before making decisions and asking if your thoughts align with your goals.-Embracing Uncertainty: Life is full of uncertainties, but recognizing that you have choices empowers you to handle them with grace and resilience.RESOURCES:
-Experience coaching with Annaliese firsthand to see if it can help you reach your goals. Visit www.linktree.com/coachannaliese to schedule your free, 1-hour Discovery Chat. Spend 20-30 minutes sharing your story and the results you want more of with Annaliese, then receive 30 minutes of coaching on your chosen topic. You'll walk away with helpful tips and better ways to be you in your life!-DAILY WAYS TO PRACTICE BEING 'ON TO' YOURSELF:1. Set an alarm twice a day (e.g., morning and evening) to check in with yourself.Use this to help yourself remember to take a second to check in with how you're doing and where your thoughts are at. Feel yourself drop down from your head into your body.      - Notice your body's sensations, not just your thoughts. Are you at ease, tense, worried, sad?    - Name the emotion you're experiencing.    - Ask yourself, "What am I thinking that's causing this feeling?"    - Now decide if you agree by asking yourself: “Do I agree with this feeling and thought story in my head? Do I want to continue to be in this and let it drive me, or pick a better thought?”
2. Create a mental space so you can make a better decision.Use this in the moments when you can tell you’re in your feelings/thoughts, in a mood, and just feeling overwhelmed, stressed, trapped.    - Picture two blocks: "Feeling/Thought" and "Action/Reaction."    - Now, imagine yourself creating a third block, which you label "Space."    - Push the "Space" block between the other two to pause and slow down.    - You're the one who's creating this space! Use this moment of space to choose a different, better action than your default reaction to the feeling or thought.
-BENEFITS OF BEING ‘ON TO’ YOURSELF: 1. You trust yourself more 2. You feel more capable of stepping into being in charge of your mind3. You feel more secure in your decisions 4. You choose to be more authentic, more often-BOOK TO GROW YOUR SELF-AWARENESS: “Insight” by Dr. Tasha EurichListen for practical strategies as you build self-awareness and take more control of your thoughts and emotions. Start living life more on your own terms today!

39 - How To Make The Best Boundaries For You

Annaliese and Alan explore both the frustration and freedom of making and communicating boundaries in relationships. Annaliese underlines the best things about boundaries: they're not barriers to keep people out but pathways and guideposts for your authentic self to thrive in your life and relationships.
YOU'LL HEAR ABOUT:-Boundaries Help You Grow: Boundaries serve as a great foundation for nurturing safety and support within yourself, and give you the ability to transform the dynamics of any relationship you have.
-Alternatives To People-Pleasing: Setting boundaries helps you uncover your people-pleasing habits, and empowers you to prioritize your needs and desires more authentically in your life.
-Accepting Uncomfortable Reactions: It's natural for others to resist your boundaries, but it's crucial to stand firm in your conviction, knowing that your needs matter just as much.
-Transforming Relationships, One Boundary at a Time: Boundaries act as bridges, facilitating healthier interactions and deeper self-awareness within your connections.
RESOURCES:-Visit www.linktree.com/coachannaliese to schedule your free, 1-hour Discovery Chat. Spend 20-30 minutes sharing your story with Annaliese, then receive 30 minutes of coaching on your chosen topic for your life. Experience coaching firsthand to see if it aligns with your goals.-Recommended Reading: "Boundaries: When To Say Yes, How To Say No To Take Control Of Your Life" by Henry Cloud and John Townsend.-Emotional Signals for Boundary Needs: Pay attention to emotions like Anger, Irritation, Resentment, Sadness, and Feeling Defeated, which may show you where you need boundaries.-Experiential Cues for Boundary Needs: Look out for signs such as avoiding certain people or situations, having unproductive conversations, or experiencing consistent boundary violations by others.Listen today to explore boundary-setting and feel for yourself its transformative potential in your life!

38 - How Holding Yourself Accountable Helps You Be Your True Self

Annaliese and Alan describe more about the personal experience of living from inner accountability and how it shapes our daily lives. Annaliese emphasizes the importance of practicing inner accountability in light of growing your own relationship with yourself, and getting to feel more authentic because of it's profound impact on personal growth and goal achievement.
YOU'LL HEAR ABOUT HOW:- Inner accountability fosters decisiveness and self-trust, enabling us to take consistent steps towards our goals while remaining open to experimentation and change.- Slowing down and tuning into our thoughts throughout the day allows us to identify patterns that influence our experiences and behaviors.- Embracing discomfort and facing our limitations leads to increased confidence and self-awareness.
RESOURCES:-Visit www.linktree.com/coachannaliese to schedule your free, 1-hour Discovery Chat. Spend 20-30 minutes sharing your story with Annaliese, then receive 30 minutes of coaching on your chosen topic. Experience coaching firsthand to see if it aligns with your goals.DAILY, SIMPLE WAYS TO PRACTICE INNER ACCOUNTABILITY:- Noticing specific thoughts and feelings as cues to tune into our inner dialogue.- Taking solitary walks to clear and process thoughts.- Recognizing our power to accept or reject the thoughts our brain generates.- Asking reflective questions to gain perspective on our identity, desires, and capabilities.
BETTER DECISION-MAKING WITH INNER ACCOUNTABILITY:
Choose what thought has the last word. Understanding your own preferences helps you see others' opinions and your own doubts as suggestions, not rules.
Set intentional standards for yourself on how you want to live. Identify and replace unhelpful standards like people-pleasing and perfectionism with new standards based on your own core values and things you find most important. 
Foster self-compassion. Replace guilt and pressured decision-making with your new inner motivation for genuine growth, not just behavioral change.
Tune in to explore how embracing inner accountability can transform your life one thought and aligned action at a time!

37 - Healthy Decompressing Habits At The End Of The Day

Annaliese and Alan discuss how and why our evening routines have such an impact on our emotional well-being. Annaliese brings up how to become more self-aware and navigate your emotions better at night so you can choose better ways to unwind that make you feel safe in that “everything’s done, now what?” part of your day.
You'll Hear About:
-Self-Awareness at Night: Take stock of how you typically spend your evenings. Are you content with the results, or do you feel there's room for improvement? Often, our routines are shaped by emotions we're trying to avoid.
-Recognizing Choice: Remember, you have the power to change your habits. It's essential to recognize that you can make choices that better suit your needs and desires.
-Facing Uncomfortable Feelings: Your nighttime routine is probably influenced by emotions you're trying to avoid. When you acjnowledge and process these feelings more, you can decompress more effectively because you'll feel more supported.
-Helpful vs. Unhelpful Habits: Discover the difference between decompressing habits that support intentional processing of your day and those that merely distract you.
-Solutions Personalized For You: Identify what brings you comfort, safety, love, and understanding at the end of the day. Experiment with different activities to find what works best for you.
Resources:
-Visit www.linktree.com/coachannaliese to schedule your free Discovery Chat with Annaliese. This custom, casual conversation allows you to experience what coaching is like, and be able to decide if it aligns with your goals.
-Start A Better Habit: Answer these questions to guide your reflection and action:  1. What do I need at the end of the day?  2. What's driving those needs?  3. What actions would help me feel more peace, rest, and purpose at the end of the day?  4. What's one simple tweak I could make to my normal routine to support my needs?
-How To Change Your Decompressing Habits:  - Take 10 minutes a day to track your evening activities and feelings. Picture doing this for a week or two.  -Then, check your tracking log for patterns of behavior and choices to gain insight into your habits and notice what your normal is made up of.  -Identify the feelings you want to experience more at the end of a day, and brainstorm a short, simple list of actions that would create them more in you.  -Experiment with one change at a time and notice how it's working for you. Picture doing this one change, as daily as possible, over a week or two.
Listen in to see how embracing change and prioritizing your well-being helps you build a more peaceful and restful nighttime routine and, ultimately, a more satisfying life.

36 - The Satisfaction Of Holding Yourself Accountable

Annaliese and Alan discuss the importance of inner accountability in achieving personal goals. They explore how relying solely on external factors can block your progress and how paying attention to your thoughts and desires along the way builds self-support and benefits your decision-making.You'll Hear About:
-Your Relationship with Yourself: Annaliese emphasizes that much of your growth comes from within, highlighting the significance of nurturing a healthy self-relationship during your goal pursuit.  -Inner Accountability: It's about recognizing your worth and authority in making choices that align with your aspirations. You have the power to support yourself better and make better decisions.
-Setbacks and Progress: Setbacks don't negate progress; they reveal areas for improvement and empowerment. By acknowledging where you over-rely on others, you can cultivate self-trust and authenticity.
Resources:
-Free Discovery Chat: www.linktree.com/coachannaliese Schedule your free, 1-hour Discovery Chat with Annaliese! You’ll spend the first 20-30 minutes with Annaliese getting to know you better as you share about your life, story, and situation, and then spend the final 30 minutes as Annaliese coaches you on the topic you really want to focus on. This call is so you can experience coaching with Annaliese and notice if working with her would help you make your life more what you want it to be.  -Benefits of Inner Accountability:  - Builds self-trust  - Provides stability and confidence  - Keeps you connected to your authentic self  -Practicing Inner Accountability:  - Identify triggers and negative patterns.  - Tap into your strengths and tools.  - Connect with what you need intentionally.  -Ways to Think About Inner Accountability:
-Stop and Notice:When you feel negative, connect back to yourself and the reality of your situation. You're in charge.  -Remind Yourself:You can change your mind, give yourself different options, and use your skills and tools.  -Stay Motivated:Refocus on what you know and are capable of, rather than seeking external validation or guidance.  -Update Yourself:You're not back at Square 1; you have more capability, wisdom, and tools than before.  -Empower Yourself: Inner accountability comes from a loving and empowering place within you. You have what you need to handle things differently and achieve your goals.
Listen for more of how embracing your inner accountability can transform your approach to goal-setting and decision-making, leading to greater fulfillment and authenticity in your life.

35 - Why Perfectionism Is Unhelpful: How To Accept Your Imperfections

Annaliese and Alan talk through some reasons we try to be perfect through life's twists and turns, and how it actually works against us. Annaliese brings up the importance of slowing down to reflect on our experiences and catching where we're holding unhelpful standards of perfectionism over ourselves instead of living more fully and freely as we are.
Here's more of what you'll hear:
-Discover your unhelpful standards: Ever felt the weight of pursuing perfection without even defining what it means to you? This is a common struggle! You can help yourself set better standards that inspire growth and resonate with who you really are.
-Spotlighting anxiety triggers: Have you ever found yourself paralyzed by the fear of not measuring up? Tune in to shine a light on those moments of heightened pressure, helping you recognize exactly when perfectionism is holding you back.
-Embracing imperfection: You'll learn about better ways to navigating your discomfort. Embracing your own imperfection, a little at a time, fosters growth and frees you from the concrete wall of unreachable perfection.
STEPS TO ACCEPT YOUR IMPERFECTIONS MORE:
- Awareness: Slow down and tune into those moments when you're uncomfortable with your own imperfection... this is where you're holding a standard over yourself that just isn't helpful.- Reflection: Name and explore the feelings driving your discomfort, uncover for yourself the reasons why they're there inside you.- Intention: Define how you want to feel and think about yourself in moments of failure, limitiations, and mistakes.- Empowerment: Challenge the status quo of perfectionism - you don't even want it, if you're honest with yourself! Take control of your thoughts and the perspectives you pick to live from.- Authenticity: Your journey is unique, focus on your own personal growth and progress when you find yourself comparing.
Visit www.linktree.com/coachannaliese to schedule your free Discovery Chat with Annaliese. In this call, you’ll spend the first 20-30 minutes with Annaliese getting to know you better as you share about your life, story, and situation, and then spend the final 30 minutes as Annaliese coaches you on the topic you really want to focus on. This call is so you can experience coaching with Annaliese and see how it could help you make your life more what you want it to be.Listen in with us and let's navigate life's twists and turns IMPERFECTLY and freely together!

34 - 3 Surprising Things That Help A Relationship

Join Annaliese and Alan in this episode as they uncover the hidden gems of relationship growth. They'll show you how simple, everyday actions can deepen connections in your life.
You'll Hear About:
-Noticing More: Learn to pay attention to how others experience you. By tuning in, you'll discover what truly builds connection and where to invest your energy for maximum impact.
-Authentic Listening: Explore the art of active listening. By fully engaging with others, you can understand their perspectives and strengthen your bonds. Discover the joy of being fully present in your interactions.
-Owning Your Mistakes: Embrace vulnerability by admitting when you've made a misstep. This act of honesty builds trust and authenticity, fostering deeper connections with yourself and others.
PRACTICE:
3 Surprising Things That Help Relationships
Active Listening: Focus on truly hearing the other person without mentally preparing your response while they're talking. Tune in to their tone, attitude, and feelings to deepen understanding and connection.
Notice when you're only partly listening or distracted by other thoughts or things.
Pay attention to how it feels to fully engage with the other person, catching nuances and emotions.
Embracing Vulnerability: Admitting mistakes can be challenging due to our own fear of judgment or shame. However, when you're honest it fosters trust and invites authenticity in relationships.
Recognize your feelings of shame, embarrassment, or fear when avoiding responsibility.
Practice admitting your mistakes without judging yourself. This empowers you to learn and to grow trust in your relationships.
Quality Time: In a busy world, you can still prioritize meaningful interactions over superficial connections by creating more quality time. Quality time is co-created with the other person and you get to invite that more when you intentionally practice presence and engagement.
Reflect on what quality time means for both you and the people you love.
Identify the fact that quantity doesn't equal quality, and create more genuine, deeper connection.
RESOURCES
-Ready to take your own life to the next level? Schedule your free, 1-hour Discovery Chat with Annaliese at www.linktree.com/coachannaliese. Experience connecting (you get to talk through your situation as Annaliese listens and asks you questions in the first 20 minutes of the call) and coaching with Annaliese (you get to experience Annaliese asking you clarifying questions that help you practically in the last 30 minutes of the call) and see how it could help you start creating more of the quality of life you're wanting.
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This episode is all about empowering you to cultivate deeper, more meaningful connections in your life. Listen in to start taking these actionable steps and bonus tips, and watch as your relationships start flourishing with more authenticity!

33 - 3 Surprising Things That Hurt A Relationship

Annaliese and Alan get real about the ups and downs of relationships, shining a light on behaviors that might be holding us back without us even realizing it.
You’ll Hear About:
Treating Relationship Issues Like Physical Issues:When we tackle relationship problems head-on, just like we would with any physical issue, we give ourselves a chance to help our relationships get better in ways we might not have thought possible. By digging deep and addressing the root causes, we can build stronger, healthier connections.
Practicing Self-Awareness:It's so important to be tuning into our thoughts, feelings, and actions when navigating the ups and downs of relationships, becuase knowing what you're actually experiencing tells you what you need. It's all about gaining clarity on what we truly need to grow.
Perspective and Assumptions:See how your perspectives and assumptions are shaping your relationship experiences. By opening up dialogue and involving the other person more, we can clear up misunderstandings and strengthen our bonds.
Noticing Blind Spots:Recognizing our own blind spots is key to personal growth and improving our relationships. It's about embracing that change is normal, and opens us up to being ourselves more authentically and exploring new possibilities together.RESOURCES:Schedule A Free Discovery Chat: Head over to www.linktree.com/coachannaliese to book a free 1-hour Discovery Chat with Annaliese. You’ll spend the first 20-30 minutes with Annaliese getting to know you better as you share about your life, story, and situation, and then spend the final 30 minutes as Annaliese coaches you on the topic you really want to focus on. It's a chance to experience coaching firsthand and see if it's the right fit for your relationship goals.
3 Surprising Things That Hurt Relationships:1. Neglecting Self-Care: Not taking care of your emotional, mental, and spiritual well-being puts you in a spot to rely on the other person for things they can't help you with. Taking responsibility to step in and nurture yourself actually builds healthier interactions and relationships.2. Assumptions: Challenge those conclusions your brain is jumping to and see the bigger picture by asking more questions when you feel you already know, and making room for more open and interactive discussions with the other person.3. Seeing Differences as Threats: Instead of seeing another way of doing or thinking as a threat to you, embrace how much stronger your relationships can be when you invite the other person's perspectives and prioritize better understanding in your relationships.
Listen in for insights you can take action on to nurture meaningful connections and create healthier relationships for yourself!

32 - Your Child Self And Self-Compassion: Being Your Whole Self

In this episode, Annaliese and Alan explore how much impact childhood experiences have on shaping our adult identities and the ways we think about ourselves and our lives. You'll Hear About:
-Understanding Your Inner Narrative: Explore the stories from your past that influence how you currently think and behave. Recognizing which stories come from your child self can help you better navigate feelings of inadequacy and self-doubt.
-Managing Insecurity and Anxiety: Learn to identify when your inner child is feeling overwhelmed and overly responsible. Allow your adult self to step in to remind and reassure you of your capabilities and resources.
-Connecting with Your Whole Self: Notice the emotions and perspectives of both your younger self and adult self. Understanding what your inner child needs in the moment can help you practice self-compassion and authenticity. This connecting helps you deepen your sense of understanding and accepting your whole self more.
-Consciously Choosing Your Responses: Take control of how you respond to situations by consciously choosing your thoughts and feelings. By reminding yourself you have a choice over what you're focusing on, you can choose to focus on your capabilities. Doing that helps you empower your adult self to take the lead in managing challenges.
 
Parenting Yourself Practice:
1. Relate to Yourself:Focus on building a more nurturing relationship with yourself. By acknowledging and understanding different parts of yourself, you can provide support and stability when you encounter your own challenges or needs.
2. Develop Self-Awareness:Your relationship with yourself is crucial for personal growth and achieving goals. By learning to recognize how your inner child feels and thinks, you can build trust and confidence in your abilities, empowering yourself to navigate life's complexities with maturity and resilience.
3. Embrace Your Dual Roles:In your relationship with yourself, you embody both the parent and the child. When your inner child feels fearful or uncertain, let your adult self provide comfort and reassurance. Remind yourself that it's normal to feel scared, but act more from trust that you have the wisdom and capability to guide yourself towards safety and moving forward.Listen today for more encouragement in how to strengthen your confidence and love for yourself!
Your Free Resource:
Visit www.linktree.com/coachannaliese to schedule your free, 1-hour Discovery Chat with Annaliese! We'll spend the first 20-30 minutes with you sharing about your life, story, and situation, followed by 30 minutes of Annaliese leading you through personalized coaching. Experience coaching with Annaliese yourself so you can see if it can help you make the changes you want!