Wake Your Dream

12 - Emotional Self-Care To Take Control of Your Day

Annaliese and Alan talk about getting caught up in the feelings of right now. Bring yourself back to feeling more present and give your day another chance. Annaliese brings up ways to practice emotional self-care, and how to face and handle the struggle throughout the day so your mind can work for you, not against you. You can act like you DO have a choice even when you don’t feel like you do.You’ll Hear About:-Noticing is powerful when your current feeling is trying to take over and tell you that it’s the whole picture of your life (noticing helps you remind yourself it’s not!)-Your feeling is a signpost – it’s telling you to take a second and care for yourself NOT telling you to shut down your day-Emotional maturity is the ability to sit with discomfort. It’s the difference between caring or avoiding. If you can practice sitting in your discomfort, you’ll be able to create more of the mindset, real self-care, and actions that feel way better in your dayResources:- www.linktree.com/coachannaliese <-- Ready to live like the real you, more and more? Click my link to grab your free 60-minute Discovery Chat. Let's chat, no strings attached. Just an hour of insightful tools and support. Can't wait to connect with you!- Ten Percent Happier (meditation app)https://www.tenpercent.com/membership- Defy The Lie (practice)Instead of always trying to outrun that consuming, negative feeling (the fire-breathing dragon!), just do the simple thing you haven’t done yet – Stop.Physically stop and turn around to face it.It might feel terrifying, but listen… the power is NOT in the negative thought or feeling, the power is only in the cycle of you repeatedly trying to run away and get away from it. Break the fear pattern by stopping and turning and taking the time to attend to your thought and face what you’re really experiencing.
Music Credit:Lo-Fi Chill Hip Hop - Rob Barnes

11 - Find Your Why

Annaliese and Alan talk about finding your Why and how knowing your inner reasons for making change is what helps you follow through. Annaliese brings up how finding your Why connects you with your actual purpose, and owning what you care about underneath your goals and the decisions you’re trying to make makes you feel like you matter in your life.You’ll Hear About:-Want to prioritize what actually matters to you? Knowing your Why helps you helps you do that. No matter your situation, you will always feel more satisfied when you make life decisions based on your Why.-Do you agree with what you’re doing and choosing in your life? What are the reasons you want to do things differently? That’s your Why.-Ask yourself who you want to be in your life. What would you most regret NOT doing? That’s your Why.-Thoughts are powerful tools for you to make change! They work as footholds for you to take the new steps in the change you want, own your Why more, and feel more satisfied and accomplished in your life.Resources:- www.linktree.com/coachannaliese <-- Ready to live like the real you, more and more? I want you to too! Click my link to grab your free 60-minute Discovery Chat. Let's chat, no strings attached. Just an hour of insightful tools and feeling supported. Can't wait to connect with you!- “Find Your Why” book by Simon Sinek- Mental Tool: Ladder Thoughts   1. Picture your thought as a rung for the ladder you’re standing on.   2. Picture yourself choosing a thought that’s just 1% better than the thought you’re currently thinking.   3. Be intentional, and screw that thought into your ladder. Repeat it to yourself so you can climb up and move forward.
Music Credit:Lo-Fi Chill Hip Hop - Rob Barnes

10 - Overcoming Obstacles

Annaliese and Alan talk about how obstacles are a frustrating, but normal (and sometimes empowering) part of making changes in our life. Annaliese brings up how obstacles are challenging, but thinking new ways about them help you get better results than before.You’ll Hear About:
Embracing Normal: Obstacles are a normal part of intentional living, and acknowledging they will happen is the first step towards growth.
Your Relationship with Yourself: The way you navigate obstacles is a reflection of your relationship with yourself. Learn how self-awareness can empower you to overcome challenges.
Handling Obstacles: Understanding how you typically respond to obstacles gives you a valuable opportunity to redefine how you see yourself and start thinking better thoughts.
You Have A Choice: Every obstacle is an internal choice point for you. You have the agency to decide how you'll handle challenges, even when it feels like you're trapped.
God Made You Capable: Annaliese reminds us that we're designed by God to conquer obstacles from a place of real capability, confidence, and curiosity.
Resources:- www.linktree.com/coachannaliese <-- Ready to live like the real you, more and more? Click my link to grab your free 60-minute Discovery Chat. Let's chat, no strings attached. Just an hour of insightful tools and support. Can't wait to connect with you!- Steps Of Facing An Obstacle: 1. See that it’s normal (showing yourself you can do it) 2. Stop and slow down enough to hear yourself think 3. Face it and describe what you think 4. Be specific and remind yourself of the evidence you have that you’ve been through experiences before that will help you with this obstacle now- Journal Prompts (to get to your deeper thought):QUESTIONSWhat am I thinking about me? What am I thinking about this obstacle? What am I thinking is the cost in how I’d handle this?7 WHY’S (based on Simon Sinek’s book Find Your Why):When you answer why you're feeling anxious about an obstacle, ask yourself “Why?” 7 times in a row. (ex: “Why”, “Why does that matter”, or “Why is that important to me?”). Write your answers to these 7 Why’s to get you to your deeper thought.
Music Credits:Lo-Fi Chill Hip Hop - Rob Barnes

9 - Peaceful and Restful Productivity

Annaliese and Alan talk about making shifts to use your productivity to get more of what you want, even in the messy middle and uncertain circumstances. Annaliese brings up how daily productivity doesn’t have to feel so anxious! She shows how you can make shifts to a more peaceful and meaningful productivity.You’ll Hear About:-How to get things done AND make changes in life even when you feel frustrated, anxious, or aimless.-Productivity doesn’t give you more value in your life. It’s not the reason you matter as a person. You already matter.-Start asking yourself more questions. About your pace in life, your priorities, who you’re being, and the decisions you’ve been making. Do you know your core values? Defining these inner things are what fuel you to shift from anxious productivity to peaceful productivity.-Base your decisions of what you should be doing next on who you want to be, not on what you think needs to get done. When you know and connect with who you're being, your priorities become a lot clearer.Resources:- www.linktree.com/coachannaliese <-- Ready to live like the real you, more and more? Click my link to grab your free 60-minute Discovery Chat. Let's chat, no strings attached. Just an hour of insightful tools and support. Can't wait to connect with you!- Your Resources: Time, Money, Attention, Energy- Picture A Scale (1-10): When making a change, don’t ask yourself what it would take to go from a 2 to a 10… ask what it would take to get from a 2 to a 3.
 
Music Credits: Lo-Fi Chill Hip Hop - Rob Barnes

8 - Mindset Shift Part 2: Radical Acceptance And Self-Compassion

Annaliese and Alan talk about how if you're going to make changes in your life and get better results, you're actually start with practicing thinking about and treating yourself differently. Annaliese brings up Radical Acceptance and Self-Compassion as Part 2 of mindset shifts that have helped her change and move forward from unhelpful past patterns. She's made shifts from being self-judgmental and only prioritizing the hustle, to prioritizing what really matters and what feels satisfying, good, and refreshing in her life.You’ll Hear About:-To feel new and different about yourself, you need to think and act in new and different ways-Ask yourself: “What are the practical things I’m doing to treat myself more like a friend? More like someone who wants the best for me?”-Ask yourself: “What would actually help me right now? Not help me get tasks done, but help me?”-Radical Acceptance and Self-Compassion are about being kinder and more loving and accepting toward yourself. This helps you take charge in your life in ways that feel much better and work more effectively for you -You know yourself better than you think you do. It’s a really important way to feel about yourself to trust that. This helps you decide whether you’re letting yourself down or not, and just see your choice a different way. No punishment or striving needed.-“Treat yourself like your WHOLE self belongs in the room. Your struggles don’t disqualify you. There’s no reason to run or hide from reality. It’s okay that you’re going through this, and you have other parts of you that can come in and help you right here.”
Resources:- www.linktree.com/coachannaliese-Self-Compassion: The Proven Power of Being Kind To Yourself by Dr. Kristin Neffhttps://www.amazon.com/s?k=self+compassion+neff&crid=3FAPHU5ZDDF17&sprefix=self+compassion+nef%2Caps%2C104&ref=nb_sb_noss_2-Self-Compassion: The 3 Elements of Self-Compassion by Dr. Kristin Neffhttps://self-compassion.org/the-three-elements-of-self-compassion-2/
 
Music Credits:
Lo-Fi Chill Hip Hop - Rob Barnes

7 - Mindset Shift Part 1: Extreme Ownership

Annaliese and Alan talk about the ways you intentionally (and unintentionally) show up in your life and how that impacts you. Annaliese brings up Extreme Ownership (taking full responsibility for the good stuff and the bad) as Part 1 of new mindset shifts that have helped her change how her life is going. It's helped her move from a victim mentality to acting and feeling more proactive and confident in her life. You’ll Hear About:-Dismissing your responsibilities will leave you feeling stuck and confused-Being fully honest with yourself and taking actions that show you actually care will give you more of the results you want in your life-When you act like you can control things that you can’t, you’ll be depleted and exhausted-Acting like you can’t face reality makes you feel like you can’t face reality. You start believing it.-It feels scary to be in full responsibility because that means you’ll break down your impression of yourself. But that’s a good thing because it helps you see and be your true self. Resources:- www.linktree.com/coachannaliese
-Your Resources: Time, Money, Attention, EnergyYou are the adult of your life. You choose how to use these resources. No one else chooses or gets to tell you the “right” answer for how you’re using your resources or how you’re making decisions in your life. -Extreme Ownership helps you take full responsibility for your choices so you feel aligned with who you really are and are making life decisions from a stable, true place inside yourself.-Ask yourself regularly:            -“Am I proud of how I just showed up?”             -“What’s the reason I just showed up that way? Where was I coming from?”            -“How do I feel as I’m pushing toward this goal? Do I like this feeling? What if I choose what I'd rather feel as I’m moving forward?”
Music Credits: Lo-Fi Chill Hip Hop - Rob Barnes

6 - How Differences Help Your Marriage

Annaliese and Alan talk about how different personalities and needs impact relationship dynamics for the better. Annaliese brings up why showing up as who you really are matters the most in your relationships.You’ll Hear About:-Being honest and real is the best way to help your relationships in a long-term way (especially marriage!)-Your partner's differences can help you grow. Ask questions instead of trying to read their mind or thinking they’re against you. Make differences work for you, not against you.-Notice that your partner’s differences (that sometimes seem like problems) are also some of the strengths you rely on them for. Resources:-www.linktree.com/coachannaliese-What’s the way through incompatibilities? Honest communication. Being willing to say, “I don’t usually say this part to you, it might be messy because I’m not sure how to say it, but here goes…”
Music Credits: Lo-Fi Chill Hip Hop - Rob Barnes

5 - Self-Management Is Key For A Healthy Marriage

In This Episode:Annaliese and Alan talk about relationships and the personal work and different ways of processing that belong in a healthy marriage. Annaliese brings up how being a healthy individual and focusing on personal growth is some of the most important work you'll do for a healthy marriage.You’ll Hear About:-It takes self-awareness to help you show up how you need and want to in your marriage-Approach your partner with curiosity, not by thinking you figured them out or that you have to fix them-Checking in with yourself in the moment and being responsible for your posture in your marriage – are you being a victim or teammate of your partner?Resources:-www.linktree.com/coachannaliese-Helpful practice: Own your choice. Say to yourself, “I’m in charge. Am I being the me I want to be here? I get to choose.” Ask yourself at the end of the day, “Was I honest, clear, and kind?”. Remind yourself you get to pick to be the kind of partner you want to be in your marriage.Music Credits: Lo-Fi Chill Hip Hop - Rob Barnes

4 - Doubting What You Do Know

In This Episode:Annaliese and Alan talk about what to do as you're noticing where you feel on track or off track in the changes you’re making in your life. Annaliese brings up how doubt shows up in the “confusion” or “stuckness” you feel when you’re trying to grow or do a new thing. That happens because your brain doesn’t like change so it creates doubt to try to protect you. Even when doubt makes sense, every situation has pros and cons. You get to take charge back by choosing to move forward based on what you do know, and not get so caught up worrying about the doubt.You’ll Hear About:-“Discomfort is the currency of your dreams.” - Brooke Castillo. You will feel uncomfortable while you’re practicing your dreams in real life and actually living out the growth you want-The messy middle is a valuable place for you to be - having doubts doesn't disqualify you-You get better results by moving forward based on creating something you want, not avoiding something that may or may not happenResources:- www.linktree.com/coachannaliese- The Life Coach School Podcast with Brooke Castillohttps://podcasts.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?i=1000362748209
Music Credits:Lo-Fi Chill Hip Hop - Rob Barnes

3 - Do You Agree With Your Thought?

In This Episode:Alan talks a bit about his own speaking and writing background and his view on helping people grow. Annaliese talks about what “Thought Work” is (taking charge of your thought life), and practical ways to start being more aware of your thoughts and your feelings on a daily basis so that you accept yourself and feel yourself moving more toward where you want to go. You’ll Hear About:-You can pick to agree or disagree with your thoughts (they're optional!)-To think better thoughts, you practice repeating them, it’s intentional not automatic-Acting in a more mature way with your thoughts and feelings (think "respond" not "react") helps you feel like and be the adult you've been wanting to be in your life-Feelings are a signpost: they’re meant to be felt, seen and understood (not avoided). Feel it and name it to help your feeling work FOR you not against you.Resources:- www.linktree.com/coachannaliese- The Life Coach School Podcast with Brooke Castillohttps://podcasts.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?i=1000362748209
- Mindfulness practice card deck, “Stress Less Cards”https://www.amazon.com/Stress-Less-Cards-Mindfulness-Meditation/dp/B01CP326ME/ref=sr_1_1_sspa?crid=2VYKYEEBUSHYX&keywords=stress+less+cards&qid=1689010286&sprefix=stress+less+card%2Caps%2C122&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1- Helpful practice: Be physically still for 2 minutes. Feel your feeling and name it. Think, “I’m allowed to pick to feel this feeling. I give myself permission to pick to spend 2 minutes doing this.” Remind yourself that rushing stops you from getting a clear mind. Music Credit:Lo-Fi Chill Hip Hop - Rob Barnes