Afleveringen
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Play is powerful! It can completely shift your mindset from one of competition and stress to one of cooperation and joy. But how does that translate to the work space?
Listen to my conversation with Positive Psychology and Play Expert Jeff Harry as we discuss his recent TEDx Talk and how the soccer team he plays on is able to create a more joyful, less competitive environment.
RESOURCES
Jeff's Website: https://www.rediscoveryourplay.com/
Jeff's TEDx talk: https://www.youtube.com/watch?v=Abnzm6czeP4
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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I believe that our relationships, with ourselves and with our loved ones, are the only thing that really matters. And so much of daily life pulls us away from that, which is why it's imperative that you make it a priority through planning.
This is why a few of my closest friends and I plan an annual vacation so we can reconnect, because in doing so, we are also helping to feed our own mental wellness.
In this episode I'll give you three tips for how you can fit a trip with friends into your life.
And get the links to my new audiobook at: BYWDreams.com
NEXT WEEK
06/30/2026 A Chat with Jeff Harry who wants to help you "Make work suck less!"
RESOURCES
5calls.org: make your voice heard!
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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Zijn er afleveringen die ontbreken?
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Many people use a planner or calendar simply as a collection of due dates. They write down when something has to be turned in or completed, but not all of the steps that it will take to accomplish that task. All of those steps are what I define as "invisible work". There is a broader definition of invisible work that I believe shares some components with my definition, however, it's more narrowly used to refer to the experience of moms and caregivers, which is work that is unseen or undervalued. I believe the connection between this definition and mine, is that a lot of people undervalue or take for granted, the many steps it takes to accomplish most tasks.
In this episode, I talk about learning how to recognize the invisible work in your life in order to help yourself be more realistic and prepared for any goal you set for yourself.
Hopefully this will also help you to recognize and appreciate the many unseen things that happen all around you, either by your coworkers, family members, or people who work for you, so that you can be a more effective and compassionate person to them.
NEXT WEEK
06/18/2026 A Chat with My Girlfriends About How/Why We Prioritize an Annual Vacation
RESOURCES
5calls.org: make your voice heard!
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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Follow your happiness! That's the advice of my friend, fellow corporate trainer and comedian, Mark Decarlo. Join me as we discuss why following one's happiness is the only compass you need, our self-care practices, and the benefits of flow state.
NEXT WEEK
06/11/2026 Make Invisible Work, Visible
RESOURCES
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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I used to be an over-packer, but then a 1-month trip to 3 countries and 12 cities converted me. I didn't want to worry about losing my luggage, nor did I want to pay $1,200 in checked luggage fees, so I decided to finally conquer the skill of "packing light".
In the end, it worked out really well especially as we would have missed our return flight if we'd check luggage because our first leg was so late, there would have been no time to collect our bags and go through customs. We had to JOG from our international gate to our domestic gate and arrived with only minutes to spare.
In this episode, I talk about my packing light strategies.
NEXT WEEK
06/04/2026 A Conversation with Mark Decarlo About Happiness in the Workplace
RESOURCES
Pack Light Printable: http://tinyurl.com/bywdpacklight
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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Sometimes starting is the hardest part. Here's how to get over that hump using brain science and some trickery to get your brain to help you rather than hinder you from "doing the thing".
NEXT WEEK
05/28/26 A Conversation With My Friend Who is Finally Writing The Book She's Always Wanted to Write
RESOURCES
FREE tickets to the Lakewood, CA event I'm speaking at https://www.eventbrite.com/e/reclaim-wellness-gallery-tickets-1984903567001?keep_tld=trueFresh Start download https://www.subscribepage.com/freshstart
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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One of the defining traits of humans is that we are social creatures, and yet, how often to you prioritize quality time with people who matter to you? Self-care is defined as doing activities that make you feel good physically, emotionally, mentally, and quality time with people who matter to you is part of that. In this episode I give you a handful of ways to make sure you are making time for people you care about and one final tip about how to make space for this. Next week: how to effectively start a new activity (like one of the many I've suggested during A Season of Self-Care.)
NEXT WEEK
05/21/26 How to Start Doing Something New (and Make It Stick!)
RESOURCES
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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The more of your brain that you use, the more engaged you are. I've also found that the more engaged I am, the happier I am. Making things is fun...even if you aren't good at it. I have many forms of creative expression and I believe all of them contribute to my mental, emotional, and spiritual wellness which is the definition of self-care. In this episode, I discuss how easy it can be to work self-expression into your life and why you should try.
NEXT WEEK
05/14/26 Relationships as Self-Care: finding ways to make time for who matters
RESOURCES
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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You know the expression "use it or lose it", perhaps nowhere else is that more obvious than the human body. As I've said before, the best way to ensure that you do the things you want to do is to make them a habit and today I talk about how to automate and habituate movement into your life.
NEXT WEEK
05/07/26 Creativity as self-care: finding ways to express what's inside
RESOURCES
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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I had been doing "fascia work" for years before I knew what it was. I first learned about fascia about five years ago, but have been "working" it for about twenty going back to an injury that was diagnosed as a herniated disc at the L5/S1 juncture. (A reminder: I'm not a medical professional, this is just my experience.)
When I had the injury, I was bedridden for three months and daily physical therapy wasn't helping. So I looked within and used my intuition to heal myself. It was only when I did much longer, deeper hours of physical therapy that I began to see relief, which is characteristic of fascia because it is so much stronger than muscles.
First though, what is fascia? It's a layer of connective tissue below the skin that surrounds all of the cells, nerves, joints, tendons, muscles, organs, bones, and ligaments in your body. Oh, is that all? I truly believe in about ten or twenty years, everyone will know or be doing fascia work the way we all know what stretching is today.
In this episode, I demonstrate some of the tools I use to do my "fascia work".
Here are a couple of helpful articles about fascia:
-What is Fascia: WebMD
-Muscle Pain: It May Actually Be Fascia from Johns Hopkins
Some background: Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices and hopefully you can pick up some nuggets and craft one of your own.
NEXT WEEK
04/30/26 Movement as self-care: finding what you like and automating it
05/07/26 Creativity as self-care: finding ways to express what's inside
RESOURCES
Intro to Fascia videos: http://tinyurl.com/fasciavideos
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
Fascia Tools
Face Multitool: I have about six tools from this company that I use on my face and body (I'll show body ones next week). I use the body ones in the shower because I don't like using them with oil as recommended. https://www.fasciablaster.com/
Pneumatic Cups: NOTHING gets as deep a release as these. I use them about once a month. https://amzn.to/484HPlE
Wooden Comb: This isn't mine but it's closer than others I saw. https://amzn.to/4tVF3b1
Muscle Hook: I love this so much I have two of them so I can keep one with camping gear. I use this when I'm watching a screen for awhile and sitting in one place. https://amzn.to/484HPlE
Stone Sandals: I use these daily. These were one of the most painful things I've ever done, but now I can wear them pain-free. https://amzn.to/4tVF3b1
Acupressure Mat: I use this 1-2x a week and take the best naps on it although the first few times I used it I thought I was going to jump up and run out of the room. https://amzn.to/4tS2MbY
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I had been doing "fascia work" for years before I knew what it was. I first learned about fascia about five years ago, but have been "working" it for about twenty going back to an injury that was diagnosed as a herniated disc at the L5/S1 juncture. (A reminder: I'm not a medical professional, this is just my experience.) However, it was only when I did much longer, deeper hours of physical therapy that I began to see relief, which is characteristic of fascia because it is so much stronger than muscles.
First though, what is fascia? It's a layer of connective tissue below the skin that surrounds all of the cells, nerves, joints, tendons, muscles, organs, bones, and ligaments in your body. Oh, is that all? I truly believe in about ten or twenty years, everyone will know or be doing fascia work the way we all know what stretching is today.
In this episode, I tell you about my fascia journey and some of my practices to keep myself pain-free.
Here are a couple of helpful articles about fascia:-What is Fascia: WebMD-Muscle Pain: It May Actually Be Fascia from Johns Hopkins
Some background: Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices and hopefully you can pick up some nuggets and craft one of your own.
NEXT WEEK
04/23/26 Movement as self-care: all of my many fascia implements part 2
04/30/26 Movement as self-care: finding what you like and automating it
RESOURCES
Intro to Fascia videos: http://tinyurl.com/fasciavideos
Season of Self-Care: https://bywdreams.mailerpage.com/seasonselfcare
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
Fascia Tools
Face Multitool: I have about six tools from this company that I use on my face and body (I'll show body ones next week). I use the body ones in the shower because I don't like using them with oil as recommended. https://www.fasciablaster.com/
Pneumatic Cups: NOTHING gets as deep a release as these. I use them about once a month. https://amzn.to/484HPlE
Wooden Comb: This isn't mine but it's closer than others I saw. https://amzn.to/4tVF3b1
I will demo these next week:Muscle Hook: I love this so much I have two of them so I can keep one with camping gear. I use this when I'm watching a screen for awhile and sitting in one place. https://amzn.to/484HPlE
Stone Sandals: I use these daily. These were one of the most painful things I've ever done, but now I can wear them pain-free. https://amzn.to/4tVF3b1
Acupressure Mat: I use this 1-2x a week and take the best naps on it although the first few times I used it I thought I was going to jump up and run out of the room. https://amzn.to/4tS2MbY
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I'm taking the day off for a little self-care after traveling out of state, and across multiple time zones, for a funeral. In the meantime, enjoy this rebroadcast about how you can get some quick hits of self-care.
A glimmer is a small action that brings you joy or peace and knowing what your glimmers are is a powerful tool in your self-care kit!
I've got a handful of glimmers that I can call on at any moment to put me in a more joyful and energetic frame of mind. I'll help you figure out your own glimmers so that you can use them any time you need a pick me up. ✨
In the second part of the podcast, Natascha and I talk about how I learned to go from over-packer to packing light enthusiast when I traveled with my family for one month in Europe a couple of years ago.🧳
NEXT WEEK
04/16/26 Movement as self-care: all of my many fascia implements part 1
04/23/26 Movement as self-care: all of my many fascia implements part 2
04/30/26 Movement as self-care: finding what you like and automating it
RESOURCES:
Free Printable "An Overpacker's Plan for Packing Light" at TinyURL.com/BYWDpacklight
Website:BYWDreams.com
Our books: TinyURL.com/BYWDbooks
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Sleep hygiene? That's just a fancy term for making sure you get a good night's sleep. 😴 Having an evening ritual is the solution to ensuring you have good "sleep hygiene" so that your brain and body can get the rest and repair they need to function optimally. If you don't get enough sleep, you will be impaired. In fact, driving drowsy has been show to be as dangerous as driving drunk!
Natascha and I also chat about a mind-blowing 🤯 tip for breaking the habit of negative thinking.
Resources:
A Season of Self-Care: Alegre's focus on self-care during this challenging time https://bywdreams.mailerpage.com/seasonselfcareSign-up for our mailing list and get our 1-page Stop Parental Burnout Cheat Sheet available at https://www.subscribepage.com/parentalburnoutDoorway Effect https://en.wikipedia.org/wiki/Doorway_effectPNF Stretching https://www.healthline.com/health/fitness-exercise/pnf-stretching#getting-started -
I was not always a supplement taker, however, there were 3 different times in my life that I found benefits in supplements. They were:
in my early-20s when my diet was horrible and I was sick all the timein my mid-30s when I wanted to ensure a healthy pregnancyin my mid-40s when perimenopause symptoms became intolerableNow that I'm 52, in year 11 of perimenopause (what?! I know!!!), I'm a dedicated supplement consumer.
In this episode, I discuss the supplements I take.
Some background: Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices and hopefully you can pick up some nuggets and craft one of your own.
Next Episodes
Mar 26, 2026: [SELF-CARE] The Supplements I Take Now That I'm Perimenopausal (for 11 effing years!) and Over Forty (I'm 52).
Apr 2, 2026 [SELF-CARE] Creating an evening ritual to support "sleep hygiene" 💤 and a calm morning (rebroadcast)
Resources:
-My 3-step AM Hydration Ritual https://subscribepage.com/threesteps
-Products to support you through perimenopause and general ageing 40+ http://tinyurl.com/myamazonpicks
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Season of Selfcare Podcasts https://bywdreams.mailerpage.com/seasonselfcare
-Website: http://BYWDreams.com
-My books: http://TinyURL.com/BYWDbooks
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Deciding what to eat can absorb a lot of time and energy, not to mention the time spent shopping, cooking, and cleaning. I've found that eating simply and repetitively not only keeps me healthy but saves me a lot of time and energy.
In this episode, I show you some of the healthy foods that make my life simply and delicious!
Some background: Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices and hopefully you can pick up some nuggets and craft one of your own.
Next Episodes
Mar 26, 2026: [SELF-CARE] The Supplements I Take Now That I'm Perimenopausal (for 11 effing years!) and Over Forty (I'm 52).
Apr 2, 2026 [SELF-CARE] Creating an evening ritual to support "sleep hygiene" 💤 and a calm morning (rebroadcast)
Resources:
-My 3-step AM Hydration Ritual https://subscribepage.com/threesteps
-Mother Hunger https://amzn.to/3PLKs5o
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Season of Selfcare Podcasts https://bywdreams.mailerpage.com/seasonselfcare
-Website: http://BYWDreams.com
-My books: http://TinyURL.com/BYWDbooks
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Having a morning ritual helps me start each day full of energy and good vibes. It also saves me a ton of time because I can just roll into my day without thinking about "what should I do next?"
My AM hydration ritual keeps me hydrated and nourished until mid-day and is one of the key components of my morning ritual. In this episode, I walk you through my 3-step process.
Some background: Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices and hopefully you can pick up some nuggets and craft one of your own.
Next Episodes
Mar 19, 2026: [SELF-CARE] The Simple, Repetitive Things I Eat to Power Me Through My Day
Mar 26, 2026: [SELF-CARE] The Supplements I Take Now That I'm Perimenopausal (for 11 effing years!) and Over Forty (I'm 52).
Apr 2, 2026 [SELF-CARE] Creating an evening ritual to support "sleep hygiene" 💤 and a calm morning (rebroadcast)
Resources: -My 3-step AM Hydration Ritual https://subscribepage.com/threesteps
-Hold On To Your Kids https://amzn.to/4bFzKGc
-How Not To Die https://amzn.to/4s5t21T
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Season of Selfcare Podcasts https://bywdreams.mailerpage.com/seasonselfcare
-Website: http://BYWDreams.com
-My books: http://TinyURL.com/BYWDbooks
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My PM skincare ritual is a key part of my "wind-down for bed" practice (aka "sleep hygiene") and sets me up to let go of the day that is ending and get a good night's sleep.
Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices and hopefully you can pick up some nuggets and craft one of your own.
Today's topic: I demo my PM skincare ritual.
Next Episodes
Mar 12, 2026: [SELF-CARE] My AM Hydration Ritual
Mar 19, 2026: [SELF-CARE] The Simple, Repetitive Things I Eat to Power Me Through My Day
Mar 26, 2026: [SELF-CARE] The Supplements I Take Now That I'm Perimenopausal and Over Forty
Resources:
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Seven Steps to Glowing Skin for Women Over Forty https://subscribepage.com/sevensteps
-The Season of Selfcare Podcasts https://bywdreams.mailerpage.com/seasonselfcare-Website: http://BYWDreams.com (about:invalid#zCSafez)
-My books: http://TinyURL.com/BYWDbooks
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I once heard a woman say that when her son was diagnosed with cancer, she knew she had to be impeccable with her self-care so she could show up as her best self. She needed to ensure her diet, sleep, and exercise fueled her with the bandwidth she needed.
The state of the world is...a lot. It's easy to feel overwhelmed and anxious, and that's why I've decided to make self-care the focus of the next few months. To help you come up with some practices that will give you the bandwidth you need. Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground.
In the next few months, I'm going to go into detail about my self-care practices from skincare to diet/supplements to movement to time with friends, and hopefully you can pick up some nuggets and craft some self-care rituals of your own. In this episode I demonstrate my AM skin ritual.
Next Episodes
Mar 5, 2026: [SELF-CARE] My PM Skin Ritual
Mar 12, 2026: [SELF-CARE] My AM Hydration Ritual
Resources:
-Self-Care for People with ADHD https://amzn.to/4rI578K
-My Skincare Music Playlist, Deva Shanti https://amzn.to/4sykFMv
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Seven Steps to Glowing Skin for Women Over Forty https://subscribepage.com/sevensteps
-Website: http://BYWDreams.com (about:invalid#zCSafez)
-My books: http://TinyURL.com/BYWDbooks
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I once heard a woman say that when her son was diagnosed with cancer, she knew she had to be impeccable with her self-care so she could show up as her best self. She needed to ensure her diet, sleep, and exercise fueled her with the bandwidth she needed.
The state of the world is...a lot. It's easy to feel overwhelmed and anxious, and that's why I've decided to make self-care the focus of the next few months. To help you come up with some practices that will give you the bandwidth you need.
Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground. In the next few months, I'm going to go into detail about my self-care practices from skincare to diet/supplements to movement to time with friends, and hopefully you can pick up some nuggets and craft some self-care rituals of your own.
In this episode I talk about how you can use brain science to create a skincare ritual you will want to stick with. As someone who didn't have a skincare practice until I was in my 40s, these are the steps I took to change my actions until they became a habit.
Next Episodes
Feb 26, 2026: [SELF-CARE] My AM Skin Ritual
Mar 5, 2026: [SELF-CARE] My PM Skin Ritual
Resources:
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Seven Steps to Glowing Skin for Women Over Forty https://subscribepage.com/sevensteps
-Website: http://BYWDreams.com
-My books: http://TinyURL.com/BYWDbooks
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I once heard a woman say that when her son was diagnosed with cancer, she knew she had to be impeccable with her self-care so she could show up as her best self. She needed to ensure her diet, sleep, and exercise fueled her with the bandwidth she needed.
The state of the world is...a lot. It's easy to feel overwhelmed and anxious, and that's why I've decided to make self-care the focus of the next few months. To help you come up with some practices that will give you the bandwidth you need. Self-care is one of the pillars of my life. I've learned that if I don't make it a habit, I tend to run myself into the ground.
In the next few months, I'm going to go into detail about my self-care practices from skincare to diet/supplements to movement to time with friends, and hopefully you can pick up some nuggets and craft some self-care rituals of your own. In this episode I introduce you to the eco-friendly, non-toxic products I use.
Next Episodes
Mar 5, 2026: [SELF-CARE] My PM Skin Ritual
Mar 12, 2026: [SELF-CARE] My AM Hydration Ritual
Resources:
-Easy ways to call your reps with scripts and numbers. It takes 2 minutes. Make your voice heard and tell a friend https://5calls.org/
-The Seven Steps to Glowing Skin for Women Over Forty https://subscribepage.com/sevensteps
-Website: http://BYWDreams.com (about:invalid#zCSafez)
-My books: http://TinyURL.com/BYWDbooks
- Laat meer zien
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