Hello and welcome to episode 293 of The Mindful Kind podcast. In this episode, you'll learn about one of the key personality traits called agreeableness. Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back. Below are the resources mentioned in this episode. Book: Be Who You Want by Christian Jarrett Book: The Mindful Kind by Rachael Kable Thank you so much for listening and I ho...
Aug 12, 2021•10 min
Hello and welcome to episode 292 of The Mindful Kind podcast. In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans! In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!). So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans). Head over to www.rachaelkable.com/podcast/292...
Aug 05, 2021•8 min
Hello and welcome to episode 291 of The Mindful Kind podcast. In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state. Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships. Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list! Thank you for listening and I hope you have a wonderful ...
Jul 29, 2021•10 min
Hello and welcome to episode 290 of The Mindful Kind podcast. Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too! Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful. Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free! Thank you so much for listening and I ...
Jul 22, 2021•9 min
Hello and welcome to episode 289 of The Mindful Kind podcast. One of my listeners recently asked me a great question - am I analysing myself too much? In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including: - How to take "The Gentle Approach" when it comes to personal development - Using stress as a signal to slow down - Focusing on yourself more than you focus on ...
Jul 15, 2021•12 min
Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time." Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well. Here are some tips for implementing Personal Thinking Time: Minimise distractions Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting Save your "over-active" thoughts f...
Jul 08, 2021•11 min
Hello and welcome to episode 287 of The Mindful Kind podcast. In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life. You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following: Identify a problem in your life you've been avoiding (it can be big or small) Write down all the potential actions you could take to deal with the problem Choose one action (or develop a plan of actions) and start i...
Jul 01, 2021•10 min
Hello and welcome to episode 286 of The Mindful Kind podcast. In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways: People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past) Too much of a good thing can become unpleasant Discomfort can lead to an increase in mindfulness and a decrease in stress The strategy I share for embracing more discom...
Jun 24, 2021•9 min
Hello and welcome to episode 285 of The Mindful Kind podcast. In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness. Here are some of the resources mentioned in the episode: Book: "Be Who You Want" by Christian Jarrett Study about enjoyable activities Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life When it comes to engaging in enjoyable activitie...
Jun 17, 2021•10 min
Hello and welcome to episode 284 of The Mindful Kind podcast. In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including: Remind yourself about the real impacts of The Spotlight Effect Change your perspective by asking yourself, "Will this matter in 5 years?" Take a look around and acknowledge that the majority of the people will be experiencing ...
Jun 09, 2021•12 min
Hello and welcome to episode 283 of The Mindful Kind podcast. In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including: The "Relax with the Exhale" breathing technique A mindful listening technique Creating your own self-compassionate affirmation I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too. To find out more about ...
Jun 03, 2021•11 min
Hello and welcome to episode 282 of The Mindful Kind podcast. If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including: Turning your mistakes into lessons Apologising for your mistakes in meaningful ways so they feel resolved Talking about your mistake with...
May 27, 2021•11 min
Hello and welcome to episode 281 of The Mindful Kind podcast. In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including: Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice. Focusing on your own problems and challenges. Accepting that mistakes, failures, and hard lessons are a normal part of l...
May 20, 2021•10 min
Hello and welcome to episode 280 of The Mindful Kind podcast. In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind: Sadness can be a normal experience and it's not something you have to ignore or push away If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional Sadness won't always follow a "normal" pattern or make sense There are also benefits of feeling sad ( click here to c...
May 13, 2021•12 min
Hello and welcome to episode 279 of The Mindful Kind podcast. In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment. The steps include: Experiencing and processing embarrassment Reassuring myself with compassion Allowing time to heal embarrassment and talking openly about my real feelings I hope you enjoy the episode! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind....
May 06, 2021•10 min
Hello and welcome to episode 278 of The Mindful Kind podcast. In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month. Thank you for listening and I hope you have a wonde...
Apr 29, 2021•11 min
Hello and welcome to episode 277 of The Mindful Kind podcast. In this episode, I've answered a question from some of my listeners about what to do when life feels out of control. Tip 1: Make at least one small decision every day that feels right for you Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries) Tip 3: Prioritise breaks so you can rest and gain clarity Thank you so much for listening and I hope you have a wonderf...
Apr 22, 2021•9 min
Hello and welcome to episode 276 of The Mindful Kind podcast. In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome. The tips for overcoming imposter syndrome include: - practice identifying imposter syndrome by questioning negative thoughts about yourself and your success - take a realistic look at your skills and contributions - remind yourself that no one is perfect and everyone ma...
Apr 15, 2021•11 min
Hello and welcome to episode 275 of The Mindful Kind podcast. In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including: Sign 1: Having perfectionistic tendencies Sign 2: Doubting your success Sign 3: Downplaying your achievements to others Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out" Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imp...
Apr 08, 2021•10 min
Hello and welcome to episode 274 of The Mindful Kind podcast. In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including: Constantly asking for reassurance Doubting past decisions Comparing myself to other people Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them! If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Comp...
Apr 01, 2021•9 min
Hello and welcome to episode 273 of The Mindful Kind podcast. In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including: Using variety to your advantage and regularly shaking up your habits to keep them interesting Giving yourself plenty of flexibility to achieve your habits Keeping your habit tracking simple and straightforward Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discoun...
Mar 26, 2021•8 min
Hello and welcome to episode 272 of The Mindful Kind podcast. In this episode, you'll learn about "mini-purposes" and why many of them can help you create a sense of purpose in your daily life. Here are the key topics discussed in this episode: - you don't need to have "one, big purpose" - mini-purposes can simply be positive habits you implement on a regular basis - you don't need to wait for the "right purpose." You can start creating purpose yourself! Here is the link to my Instagram post fea...
Mar 18, 2021•8 min
Hello and welcome to episode 271 of The Mindful Kind podcast. A few years ago, I completed the VIA Character Strengths Survey and one of my lesser strengths was bravery. Since then, I've been working on this strength and I've found some helpful strategies to build more "everyday" courage. 1: Commit to doing one small thing regularly that makes you feel a bit nervous. Read this Instagram post for ten more ideas! 2: Accept imperfection. Be sure to check out episode 204 of The Mindful Kind podcast ...
Mar 11, 2021•9 min
Hello and welcome to episode 270 of The Mindful Kind podcast. In this episode, you'll hear three self-compassionate activities you can do after a difficult day, including: - congratulating yourself - doing something nice to look after yourself - connecting with someone supportive If you're looking for someone to talk to, you might like to consider my sponsor, BetterHelp. When you sign up with BetterHelp, you'll be matched with a counsellor based on your preferences, then you can chat via message...
Mar 05, 2021•7 min
Hello and welcome to episode 269 of The Mindful Kind podcast! In this episode, I'm excited to share why discomfort is so important and how it can motivate you to make meaningful changes in your life (if you let it). Here are some steps to help you use discomfort to your advantage: 1: Recognize your discomfort 2: Ask yourself, "Is there something I can learn from this discomfort?" 3: Make a plan to make a meaningful change 4: Take action! Head over to www.rachaelkable.com/podcast/269 to download ...
Feb 25, 2021•9 min
Hello and welcome to episode 268 of The Mindful Kind podcast. In this episode, I've answered a great question from one of my Mindfulness Made Easy students: how to stop over-apologizing! Here are some of the concepts covered in this episode: How an over-apologizing habit can occur How to build better awareness of your over-apologizing habit What a "selfish" apology is Why unnecessary apologies can limit your confidence A strategy for apologizing less by saying "thank you" instead! Thank you so m...
Feb 18, 2021•10 min
Hello and welcome to episode 267 of The Mindful Kind podcast. In this episode, you'll learn about four happiness lessons from my mood-tracking experiment, including: Accept that you don't always need to be happy Social interactions can boost happiness (a lot!) Morning exercise (of any kind) can help you experience more happiness during the day Purpose and meaningful progress at work can make you feel happier at the end of the day Head over to himalaya.com/stress and use the promo code STRESS for...
Feb 11, 2021•10 min
Hello and welcome to episode 266 of The Mindful Kind podcast! In this episode, you'll learn about open goals, including: - what open goals actually are - why open goals can be better than strict SMART goals - the potential downside of open goals - examples of open goals Don't forget to find me on Facebook or Instagram (@rachaelkable) and let me know your thoughts on open goals! Looking for more? Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. Thank you so much ...
Feb 04, 2021•9 min
Hello and welcome to episode 265 of The Mindful Kind podcast! I hope you're well and having a great week so far. In this episode of The Mindful Kind podcast, you'll discover more about my journey with social wellbeing and why I started prioritising meaningful connections with others. You'll also learn a fun 5-Day Social Wellbeing Challenge! Head over to www.rachaelkable.com/podcast/265 to download your free copy of the Challenge. I hope you enjoy it! Thank you so much for listening and I hope yo...
Jan 28, 2021•12 min
Hello and welcome to episode 264 of The Mindful Kind podcast. In this episode, I'm really excited to share some simple steps to help you train your brain to worry less. As someone who is prone to excessive worrying and stress, I've found these steps to be effective - especially given some time and consistent practice. Here are the steps: 1: Give yourself permission to let go of worries, rather than holding onto them 2: Practice becoming aware of unnecessary worrying (tip: learn about your worryi...
Jan 21, 2021•11 min
