Afleveringen
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In this episode, host Sarah Stewart is joined by Suzanne Ulph, founder of The Curious Wolf. With over two decades of teaching experience, Suzanne transitioned from her role as an English teacher to establish a community centered on creative writing and connection.
In 2023, she launched The Curious Wolf, offering writing workshops, mentoring, and book coaching to help individuals harness their inner creativity and bring their stories to life. Beyond her passion for writing, Suzanne is also the co-founder of Combossa, a stationery brand she runs with her husband.
Together, Sarah and Suzanne discuss:
✅ How teaching shaped her time management skills
✅ The Three Gears of the Brain and how they impact focus and energy
✅ The importance of intentional rest and movement throughout the day
✅ Why writing a book can be a game-changer for business owners
✅ How a well-structured morning routine sets the tone for a productive daySuzanne shares her approach to balancing multiple businesses, writing, and personal well-being, and offers valuable insights for anyone feeling overwhelmed in their work.
Timestamps00:00 – Introduction to the episode and why writing matters
Key Takeaways
03:15 – Suzanne’s journey from teaching to business ownership
06:30 – The Three Gears of the Brain and why they impact creativity
10:45 – The biggest time-wasters for entrepreneurs and how to fix them
15:20 – Creating intentional space for writing and reflection
20:10 – Why business owners should consider writing a book
25:40 – Practical writing tips for busy professionals
30:00 – Final thoughts and where to find SuzanneWriting is a powerful tool for business growth – It establishes credibility and builds a deeper connection with your audience.
Your brain works in "gears" – Knowing when to focus and when to rest leads to greater productivity.
You don’t need hours to write – Small, intentional time blocks can lead to big results.
Balance is key – Success isn’t just about working harder; it’s about working smarter and managing energy.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management expert. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
About Suzanne:
Suzanne Ulph is a writer, book coach, and founder of The Curious Wolf, a creative writing community helping people bring their stories to life.
After a long career in education, she pivoted into entrepreneurship, now running multiple businesses including Combossa and Combossa Studio.
Suzanne is passionate about helping others tap into their creativity, embrace their voice, and use writing as a tool for transformation.
About Suzanne:
Instagram: https://www.instagram.com/thecuriouswolf
The Curious Wolf - https://www.thecuriouswolf.co.uk
Combossa Website: https://www.combossaweddinginvitations.co.uk/
Sarah’s Links:
Group Coaching Programme:
Project Manage Your Life - Join the Waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlifeGet More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://sarah-stewart.ck.page/products/asanaConnect with Sarah:
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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In this episode of Own Your Time, Sarah Stewart chats with Sarah Cook, founder of Come Network With Me, about the power of authentic networking for female founders. They discuss why deep, meaningful connections matter more than surface-level interactions and how to reframe networking as a time-efficient, relationship-building tool. Sarah also shares how she designed her life-first business as a single mum, along with practical time management strategies, outsourcing tips, and AI tools to work smarter. Whether you're new to networking or looking to make better use of your time, this episode is packed with insights and actionable advice. Tune in to discover how the right connections can transform both your business and your time!
Time Stamps:
00:00 - 01:25 | Introduction & Guest Overview – Sarah Stewart introduces Own Your Time and guest Sarah Cook, founder of Come Network With Me.
05:29 - 10:27 | Rethinking Networking – Networking should be authentic and deep, with a 3-step process to build meaningful connections.
13:16 - 17:14 | Business & Time Efficiency – Sarah Cook shares her life-first business approach and strategies for working efficiently.
19:19 - 27:08 | Practical Time Management & Outsourcing – Focus on daily routines, prioritisation, and outsourcing to free up time.
27:23 - 32:08 | AI & The Networking Directory – AI tools streamline tasks, and the directory helps female founders be found and booked easily.
Key Takeaways:
Networking is about relationships, not just sales. Focus on authentic connections rather than business card exchanges.
Your business should fit your life, not the other way around. Use constraints and systems to avoid burnout.
Outsourcing can improve efficiency and focus. Start small, test relationships, or skill-swap if budgets are tight.
AI tools like ChatGPT & Goblin save time. Use them to refine content, brainstorm ideas, and structure tasks.
The right networking opportunities can be transformational. Choose quality over quantity for lasting business growth.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management expert. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Get More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://www.sarahstewart.co.uk/asanaConnect with Sarah:
Sarah Stewart, Glasgow-based time management expert
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Sarah Cook:
Sarah is the founder of Come Network With Me, offering award-winning networking for ambitious female founders since 2016. She’s passionate about empowering women to become trailblazing leaders through authentic, compassionate, and gutsy collaboration. Her networking events help small business owners build joyful, financially freeing businesses. In January 2024, Sarah launched the CNWM Directory—a powerful platform for women’s businesses to be seen and booked.
Sarah Cook’s Links:
Come Network With Me Women's Business Directory: https://directory.comenetworkwithme.co.uk
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Zijn er afleveringen die ontbreken?
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In this episode of Own Your Time, Sarah Stewart sits down with Amanda Hughes, a small business brand photographer, podcaster and bestselling author. Amanda shares her inspiring journey from wedding florist to brand photographer and discusses how she balances life as a twin mum - one of whom has significant medical needs with a thriving business.
Tune in to hear Amanda's insights on planning, time management, and her innovative social media planning strategies designed to help entrepreneurs streamline their workflow.
Highlights:
Amanda’s journey from a wedding florist to a brand photographer.
How Amanda balances family life with a demanding business schedule.
The power of planning and time management in achieving work-life balance.
Insights into Amanda’s bestselling Sunday Club Social Media Planner.
Tips for small business owners to effectively plan and execute social media content.
Time Stamps:
00:00 – Welcome to Own Your Time and introduction to the episode.
00:43 – Meet Amanda Hughes: her background and professional journey.
03:22 – Amanda discusses her mission to help small businesses thrive.
08:47 – How Amanda balances family life with running a business.
12:12 – Amanda’s experience managing her son’s medical needs and business.
18:32 – The evolution of Amanda’s career and her love for brand photography.
22:44 – How planning helps Amanda manage her week effectively.
34:22 – Social media planning strategies for small business owners.
38:55 – Amanda’s three-part approach: Attract, Nurture, Convert.
45:31 – Where to find Amanda online.
Key Takeaways:
Prioritise with Planning: Amanda shares the importance of planning weekly to manage time effectively, especially as a busy parent and entrepreneur.
Attract, Nurture, Convert: A simple framework Amanda uses to create social media content that builds connections and drives sales.
Balancing Act: Amanda’s personal story highlights the challenges of balancing caregiving and work while maintaining personal joy and purpose.
Adaptability is Key: Amanda’s career evolution underscores the value of embracing change and turning hobbies into successful businesses.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Group Coaching Programme:
Project Manage Your Life - Join the Waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlifeGet More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://sarah-stewart.ck.page/products/asanaConnect with Sarah:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Amanda:
Amanda Hughes is a passionate small business brand photographer, podcaster, and bestselling author based in Ayrshire, Scotland. With over a decade of entrepreneurial experience, Amanda is dedicated to helping small businesses grow and thrive through affordable, high-quality brand photography and strategic business resources.
Amanda's professional journey began with her own wedding and event floristry business before she transitioned into brand photography, combining her creative expertise with a deep understanding of small business needs. She is the host of the Growth Addicts Podcast, an Apple Top 50 show where she shares actionable business tips and insights from inspiring guests. Amanda is also the author of the Amazon number-one bestseller, The Sunday Club Social Media Planner, a tool designed to help small business owners streamline their content creation and grow their online presence.
Living on the scenic west coast of Scotland, Amanda balances her thriving business with her roles as a devoted wife, twin mum to Archer and Isobel, and dog mama to her rescue pup Walt. Her passion for supporting small businesses extends beyond photography, as she also offers eBooks, online resources, and a vibrant email and Instagram community where she provides free tips and advice to over 1,700 small business owners.
Through her work, Amanda remains committed to empowering entrepreneurs to take their businesses to the next level with impactful imagery, practical tools, and authentic community connections.
Amanda’s Links:
Website: https://www.amandahughes.uk/
Instagram: https://www.instagram.com/amandahughes.uk/
Facebook: https://www.facebook.com/people/Amanda-Hughes/61559853500564/
YouTube: https://www.youtube.com/channel/UCU6f2kbpk56SuU0DGYM1qSA
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In this episode of Own Your Time, Sarah chats with Oonagh Minogue, an expert in energy work and Feng Shui. Oonagh shares her journey into holistic therapies and how decluttering, organising, and aligning your environment can promote balance, productivity, and well-being.
She explains the basics of Feng Shui and provides practical tips to help listeners optimise their spaces for greater energy flow, focus and time management.
Time Stamps:
00:00 – Welcome to Own Your Time with Sarah Stewart.
00:43 – Introduction of guest Oonagh Minogue and her expertise in Feng Shui and energy work.
02:24 – Oonagh shares her journey into holistic therapies and what led her to Feng Shui.
04:46 – The link between decluttering and creating time for things that matter most.
06:30 – How Feng Shui can enhance energy flow and productivity in everyday life.
09:03 – Practical workspace arrangement tips for improving focus and efficiency.
12:08 – Tackling clutter: Oonagh’s advice for those feeling overwhelmed.
15:40 – Small changes in your home that make a big impact on time management.
18:12 – Quick Feng Shui fixes for an immediate sense of calm and control.
22:50 – Where listeners can find Oonagh and learn more about her services.
Key Takeaways:
Declutter for Time and Energy: Clearing physical space frees mental energy, saves time, and promotes calm and focus.
Workspaces Matter: Facing the door, having sturdy furniture, and avoiding sharp corners can enhance productivity and comfort.
Energy Alignment: Feng Shui remedies, such as incorporating natural elements or strategic furniture placement, can shift stagnant energy and improve flow.
Start Small: Begin decluttering with manageable tasks, like clearing one drawer or shelf, to build momentum and confidence.
Quick Wins: Simple steps, like keeping your entryway clear and opening windows to invite fresh energy, can bring noticeable improvements to your space and mindset.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Group Coaching Programme:
Project Manage Your Life - Join the Waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlifeGet More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://sarah-stewart.ck.page/products/asanaConnect with Sarah:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Oonagh:
Oonagh Minogue is a holistic therapist specialising in energy work and Feng Shui. Surrounded by holistic and natural therapies from a young age, she has pursued various courses, including holistic massage, pendulum work, and Integrated Energy Therapy (I.E.T) with Angels. In December 2023, she completed her studies in Flying Stars Feng Shui, which she considers the final piece of her soul journey puzzle.
Oonagh views Feng Shui as a holistic treatment for the home, aiming to release negative blockages and promote a harmonious flow of energy.
She believes that removing stagnant energy can alleviate common household issues such as arguments, stress, and sickness, enabling individuals and families to reach their full potential.
With a mission to create environments that empower lives, Oonagh offers services designed to bring balance and harmony to homes, promoting positive energy and well-being.
She is passionate about sharing the transformative powers of Feng Shui, helping clients remove obstacles and align their living spaces with their life goals.
Oonagh’s Links:
Website: https://www.oonaghminogue.com/
Facebook: https://www.facebook.com/profile.php?id=61554040241344
Instagram: https://www.instagram.com/fengshuienergyflow/
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Sarah interviews Alison Ruddy, a mental fitness and productivity coach, corporate trainer, and keynote speaker. Alison shares her journey from corporate accounting to coaching, discussing how she helps individuals and teams unlock peak performance using her signature four-pillar approach. Alison also introduces her book, Power Pause, which offers a transformative five-minute habit to break stress patterns and cultivate calm for better well-being and productivity.
Highlights:
Alison’s transition from a 16-year corporate accounting career to becoming a mental fitness coach.
Introduction to Alison’s Power Pause, a five-minute habit to combat stress and build calm.
Explanation of Alison’s four-pillar approach: Mind, Emotional Well-being, Productivity, and Relating to Others.
Insight into NLP (Neuro-Linguistic Programming) and its impact on beliefs and productivity.
How emotional well-being and mindfulness can unlock creativity and improve sleep.
Alison’s journey of writing her book, Power Pause, and how early mornings helped her balance family and work.
The power of coaching in overcoming challenges, breaking habitual patterns, and achieving life goals.
Time Stamps:
00:00 – Introduction to the episode and Alison Ruddy’s background.
01:19 – Alison shares her journey from accounting to coaching and keynote speaking.
03:05 – What is NLP, and how does it empower mental fitness and resourceful thinking?
06:09 – Alison’s personal experience of burnout and her journey to finding calm.
07:36 – Developing the PowerPause habit and its role in transforming her life.
10:19 – Discussion on writing PowerPause and the discipline of early morning productivity.
14:20 – Practical strategies for building the habit of early rising and staying consistent.
18:20 – The importance of coaching during life transitions and breaking through limiting beliefs.
23:28 – Shifting from problem-focused thinking to a solution-focused mindset.
26:00 – Why taking a pause matters: the impact of stress on productivity and creativity.
31:54 – The connection between sleep, emotional well-being, and productivity.
33:24 – Alison explains her four-pillar approach to peak performance.
37:49 – Final thoughts: listening to emotions as guides and focusing energy on solutions.
Key Takeaways:
Pause and Reflect: Taking a moment to pause during your day can help you regain calm, boost creativity, and improve productivity.
Shift Your Focus: Focusing on solutions instead of problems creates a positive mindset and opens doors to new opportunities.
The Power of Small Habits: Simple practices like the five-minute Power Pause can transform stress patterns and emotional well-being.
Coaching for Clarity: Coaches provide the guidance and tools needed to overcome challenges, unlock potential, and align actions with goals.
The Four Pillars of Performance: Strengthen your mind, emotional well-being, productivity, and relationships for a balanced and fulfilling life.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Group Coaching Programme:
Project Manage Your Life - Join the Waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlifeGet More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://sarah-stewart.ck.page/products/asanaConnect with Sarah:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Alison:
Website: https://alisonruddy.com/
LinkedIn: https://www.linkedin.com/company/alison-ruddy/
Facebook: https://www.facebook.com/profile.php?id=61556658909845
Power Pause Book on Amazon: https://www.amazon.com/dp/1738545628?geniuslink=true&tag=aewarren-20
Instagram: https://www.instagram.com/alisonruddy/
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Sarah interviews Emma Anderson, a spiritual entrepreneur, life coach and business mentor. Emma specialises in empowering spiritual and small business owners to overcome self-doubt, embrace visibility and create aligned, thriving businesses.
Highlights:
Emma shares her journey of transitioning from retail management to becoming a spiritual entrepreneur.
Discussion on aligning business strategies with natural cycles like the moon phases and seasonal rhythms.
Emma explains the role of intention-setting in daily life and business, and how it connects to mindfulness and productivity.
Insights into how spiritual practices like lunar alignment can transform time management and business planning.
Emma introduces her upcoming Mystic Business Collective membership and its focus on blending spirituality with business strategy.
“The real magic happens when you align your business strategy with the natural cycles of time—moon phases, seasons, even personal rhythms.”
Time Stamps:
00:00 – Introduction to Own Your Time and Sarah’s mission as a time management coach.
00:43 – Introduction of guest Emma Anderson, her background, and her expertise in spiritual entrepreneurship.
01:45 – Emma shares her journey from retail management to launching a thriving spiritual business.
03:49 – Challenges Emma faced, including self-doubt and imposter syndrome, and how she overcame them.
08:00 – The role of intention-setting and how it influences Emma’s daily life and business planning.
11:14 – Discussion on aligning productivity with lunar cycles and how moon phases impact energy levels.
15:12 – Practical tips on tracking personal energy patterns and using them to optimise productivity.
19:47 – Emma introduces the concept of the Wheel of the Year and how it aligns with business strategy.
24:15 – Emma discusses her upcoming Mystic Business Collective membership and how it will support business owners.
28:53 – The importance of reflection, celebrating wins, and aligning with personal rhythms to avoid burnout.
36:28 – Final thoughts from Emma on staying connected to intuition and nature in business.
Key Takeaways:
Align with Natural Rhythms: Emma emphasises the value of aligning business strategies with the moon phases, seasonal changes, and personal energy cycles to enhance productivity and avoid burnout.
Power of Intention-Setting: Setting daily and monthly intentions can help bring clarity and focus, ensuring actions align with values and desired feelings.
Reflection is Key: Regular reflection allows for better business planning, celebrating wins, and identifying areas for growth.
Accessible Spiritual Practices: Small actions, like lighting a candle or journaling, can create meaningful moments of mindfulness and alignment.
Join the Mystic Business Collective: Emma’s upcoming membership provides tools and community support to help business owners integrate spiritual practices into their strategies for greater success.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Group Coaching Programme:
Project Manage Your Life - Join the Waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlifeGet More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://sarah-stewart.ck.page/products/asanaConnect with Sarah:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Emma:
Emma Anderson is a seasoned entrepreneur, practicing witch, and self-belief advocate who’s been immersed in spiritual practices for nearly 30 years and has over 4 years of experience growing a thriving, authentic business.
She empowers spiritual small business owners who struggle with self-doubt and online visibility, guiding them to confidently share their unique gifts and grow businesses aligned with their true selves.
Through 1:1 mentorship, transformative circles, and a supportive online membership, Emma blends practical business strategies with spiritual wisdom to help others overcome self-doubt, embrace their magic, and thrive on their own terms.
Emma’s Links:
https://www.instagram.com/emma.anderson.coaching/
https://www.facebook.com/EmmaAndersonCoaching/
https://www.astro-seek.com
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Highlights:
Sarah interviews Katie Williams, a stress management expert, therapist, and coach, who helps high-achieving women balance ambition with well-being.
Katie shares her journey of self-discovery, including transitioning from a high-stress corporate job in London to finding balance in Glasgow.
Discussion on the challenges of managing stress, the societal pressure to be "busy," and the impact of stress on time perception.
Katie explains her approach to teaching clients how to embrace relaxation without guilt and introduces her Stress to Still masterclass.
They explore ways to make time for self-care, manage stress responses, and shift the mindset from "busy" to "intentional."
Time Stamps:
00:00 – Introduction to Own Your Time and Sarah’s mission as a time management coach.
00:42 – Introduction of guest Katie Williams, her background, and her expertise in stress management.
01:06 – Katie shares her professional journey and the personal experiences that shaped her career path.
04:33 – Katie’s realization about using busyness to avoid self-reflection and the importance of balance.
06:17 – Sarah and Katie discuss how “busyness” is often a coping mechanism to avoid inner thoughts.
08:30 – Katie reads a passage by Brianna Weast on how busyness is a form of self-sabotage.
15:09 – Discussion on how stress impacts our perception of time.
19:16 – Strategies for achieving a more spacious perception of time.
22:10 – Katie’s methods for shifting time perception, including anchoring new habits.
27:22 – Importance of recognizing choice and responsibility in creating time for oneself.
28:21 – Katie introduces her Stress to Still masterclass and how it addresses the "always busy" cycle.
30:24 – Details on how listeners can access Katie’s training and other resources.
Key Takeaways:
Reevaluate "Busyness": Both Sarah and Katie highlight the pitfalls of constantly identifying as "busy." Katie shares that reframing "busy" to a "full day" can change our relationship with time and help us feel more in control.
The Perception of Time Under Stress: Acute stress may slow our perception of time due to heightened awareness, while chronic stress can create a feeling of time speeding up, leading to constant overwhelm.
Mindfulness in Routine Tasks: Sarah recommends grounding oneself in routine tasks like making tea, emphasising that even small moments of intentionality can create a sense of spaciousness
Importance of Responsibility over Blame: Katie stresses that taking responsibility for one’s time management is different from self-blame. Recognising choice can empower us to manage time in alignment with our priorities.
Implementing Small Pauses: Katie advises incorporating small, intentional pauses, such as 30-second breathwork exercises, to recalibrate and reduce stress throughout the day.
Masterclass on Shifting from Stress to Stillness: Katie’s Stress to Still training encourages individuals to step out of the cycle of busyness, meet their needs, and foster a sense of calm in their lives.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Group Coaching Programme:
Project Manage Your Life - Join the Waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlifeGet More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookAsana On-Demand Masterclass:
60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life)
https://sarah-stewart.ck.page/products/asanaConnect with Sarah:
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Katie:
Katie is a stress management expert, therapist, coach and yoga teacher. She helps driven women to balance ambition and wellbeing, so that they can access presence, focus, calm and contentment in all areas of their lives.
Katie’s Links:
Stressed to Still free training - Discover how to get off the “too busy” treadmill so that you can feel present and enjoy guilt-free relaxation while still getting sh*t done and achieving your goals!
https://www.katiewilliams.co.uk/watchnow
The Healthy Adult Substack - The Healthy Adult is a free bi-weekly newsletter that explores the much neglected space between extremes, holds space for human experience and emotion and provides practical solutions to enhance your experience of life.
https://thehealthyadult.substack.com/
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In today’s episode I’m going to be chatting with Rhiannon Louden, formerly known as Small Fish Brand Co.
Rhiannon is a proud entrepreneur and owner of two small businesses. She’s a Photographer, strategist and mentor. Writer, podcaster and networking co-host.
She’s also a Mum of two and newly navigating the realm of disability parenting and advocacy for my youngest, who was diagnosed with a rare genetic disorder six months ago.
In this episode we talk about being vulnerable on social media, prioritisation, self care and taking time for yourself as well as the benefits of having a marketing strategy and planning in advance.
About Sarah:
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
Sarah’s Links:
Get More Time Course (Self-Study):
This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
https://www.sarahstewart.co.uk/get-more-time-courseFREE Time Audit Workbook:
Where I share my framework to audit your time, so you can get more time for the things that really matter
https://www.sarahstewart.co.uk/timeauditworkbookConnect with Sarah:
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
About Rhiannon:
Proud entrepreneur and owner of two small businesses. Photographer, strategist, mentor. Writer, podcaster, networking cohost.
Mum of two and newly navigating the realm of disability parenting and advocacy for my youngest, who was diagnosed a rare genetic disorder six months ago.
Rhiannon’s Links:
Website: https://www.smallfishglasgow.co.uk/
Courage & Chaos Podcast: https://pod.link/1510809729
Instagram:
https://www.instagram.com/rhiannonlouden.co.uk/
https://www.instagram.com/courageandchaospod/https://www.instagram.com/rhiannoneale/
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about discipline.
Episode links:
FREE live masterclass, Values + vision; why it matters for time management. Taking place on Thursday 13th June at 12 noon BST -
https://sarah-stewart.ck.page/values_vision_13jun24
Group coaching programme, Project Manage Your Life; join the waitlist:
https://www.sarahstewart.co.uk/projectmanageyourlife
FREE time audit workbook -
https://www.sarahstewart.co.uk/timeauditworkbook
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about decision making.
Episode links:
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Join my free masterclass on Thurs 13th June -
https://sarah-stewart.ck.page/values_vision_13jun24
20 journal prompts for decision making -
https://www.sarahstewart.co.uk/blog/making-decisions-with-ease
Project 333 -
https://glasgowmummy.blogspot.com/2013/05/project-333-roundup.html
Free time audit workbook -
https://www.sarahstewart.co.uk/timeauditworkbook
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about morning routines.
Episode links:
Time Audit workbook -
www.sarahstewart.co.uk/timeauditworkbook
Free habit tracker printable -
www.sarahstewart.co.uk/getorganisedtemplates
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Referenced articles -
https://www.cinchhomeservices.com/view-blog/-/blogs/morning-routines-to-set-you-up-for-success
https://www.stylist.co.uk/life/i-tried-oprahs-morning-routine-for-two-weeks-this-is-what-happened/227183
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about caffeine and how it can affect your productivity.
Episode links:
My free masterclass on Tuesday 28th May is here - https://sarah-stewart.ck.page/timeblocking28may
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about movement for mental health and making time to exercise.
Episode links:
https://sarah-stewart.ck.page/timeblocking28may
https://www.sarahstewart.co.uk/blog/embedding-new-habits-an-update-on-my-health-journey
https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/movement-research
https://www.bbc.co.uk/news/technology-58086629
https://www.uswitch.com/mobiles/screentime-report/#:~:text=The%20UK%27s%20average%20screen%20time,hours%20a%20day%20since%202020
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about project management, and why it should matter to you.
Episode links:
My original 35 at 35 list -
https://glasgowmummy.blogspot.com/2012/01/35-at-35-list.html
Ideas for artist dates -
https://www.sarahstewart.co.uk/blog/5-ideas-for-artist-dates
Laura Vanderkam's List of 100 dreams -
https://lauravanderkam.com/2015/06/2015-list-100-dreams/
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about conscious time management, and my 8P's of conscious time management.
Phrase
Place
Plan
Prioritise
Presence
Pause
Plate
Pleasure
and the bonus P, Persevere
Episode links:
DM me WHEEL and I'll send you a worksheet for the Wheel of Life.
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about planning ahead for school holidays, and how to juggle work with parenting.
Episode links:
Making time for self care - https://www.sarahstewart.co.uk/blog/making-time-for-self-care
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be sharing some thoughts on how to keep going when things start to feel difficult.
Episode links:
Digital Boost article -
https://digitalboost.org.uk/what-to-do-when-your-plan-doesnt-go-to-plan/
FREE Introduction to Time blocking masterclass -
www.sarahstewart.co.uk/webinar
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Book a free virtual coffee -
https://calendly.com/sarahstewart_timemanagement/virtual-coffee
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about to do lists.
Episode links:
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about to do lists.
Episode links:
Would I do it tomorrow? article -
https://slate.com/human-interest/2014/05/would-i-do-it-tomorrow-the-one-question-you-must-ask-yourself-before-you-accept-any-invitation.html
My Asana on-demand masterclass -
https://sarah-stewart.ck.page/products/asana
Connect with me:
Sarah Stewart, Glasgow-based time management coach
Instagram - www.instagram.co.uk/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.
If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.
In today’s episode I’m going to be chatting about our environment. Our physical environment, in terms of belongings and also people, as well as our digital environment and the environment that we create for ourselves in our mind.
Thank you for joining me!
If you enjoyed today's episode, don't forget to subscribe, rate, and leave a review. Your feedback is essential in shaping the content and ensuring I continue to provide the support you need.
Episode links:
Download my Time Audit workbook here: www.sarahstewart.co.uk/timeauditworkbook
Connect with me:
Connect with me on social media for additional resources, community engagement, and updates.
Sarah Stewart - time management coach
Instagram - www.instagram.com/sarahstewart.co.uk
Website - www.sarahstewart.co.uk
LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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