Shownotes
ADHD Coach Katherine Sanders
Hello and welcome back to another episode where we share how to make your life with ADHD as fulfilling and joy-filled as possible.
We've explored how using executive functions, integrating self-compassion, and leveraging strengths-based approaches can create powerful tools for managing ADHD.
Today, we're uncovering how celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood.
You'll earn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life.
Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive life
Don't forget to sign up for my seminar on Monday 3rd June 2024 (live) at the link below.
Connect with Katherine here:
Register for 'Overwhelmed to Overflowing: how to confidently navigate your ADHD Challenges to become your own best boss' here.
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Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998.
Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.
Chan ESM, Gaye F, Cole AM, Singh LJ, Kofler MJ. Central executive training for ADHD: Impact on organizational skills at home and school. A randomized controlled trial. Neuropsychology. 2023 Nov;37(8):859-871. doi: 10.1037/neu0000918. Epub 2023 Jul 13. PMID: 37439737; PMCID: PMC10615842.
Greven CU, Buitelaar JK, Salum GA. From positive psychology to psychopathology: the continuum of attention-deficit hyperactivity disorder. J Child Psychol Psychiatry. 2018 Mar;59(3):203-212. doi: 10.1111/jcpp.12786. Epub 2017 Jul 21. PMID: 28731214.
Dupuis A, Mudiyanselage P, Burton CL, Arnold PD, Crosbie J, Schachar RJ. Hyperfocus or flow? Attentional strengths in autism spectrum disorder. Front Psychiatry. 2022 Sep 16;13:886692. doi: 10.3389/fpsyt.2022.886692. PMID: 36276327; PMCID: PMC9579965.
Cremone A, Lugo-Candelas CI, Harvey EA, McDermott JM, Spencer RMC. Positive emotional attention bias in young children with symptoms of ADHD. Child Neuropsychol. 2018 Nov;24(8):1137-1145. doi: 10.1080/09297049.2018.1426743. Epub 2018 Jan 18. PMID: 29347861; PMCID: PMC6136424.
Schippers LM, Greven CU, Hoogman M. Associations between ADHD traits and self-reported strengths in the general population. Compr Psychiatry. 2024 Apr;130:152461. doi: 10.1016/j.comppsych.2024.152461. Epub 2024 Feb 5. PMID: 38335571.
N.S. Schutte, J.M. Malouff
The impact of signature character strengths interventions: a meta-analysis
J Happiness Stud, 20 (4) (2019 Apr 1), pp. 1179-1196
C. Proctor, J. Maltby, P.A. Linley
Strengths use as a predictor of well-being and health-related quality of life
J Happiness Stud, 12 (1) (2011 Mar 1), pp. 153-169
R.P. Douglass, R.D. Duffy
Strengths use and life satisfaction: a moderated mediation approach
J Happiness Stud, 16 (3) (2015 Jun), pp. 619-632
R.A. Barkley, K.R. Murphy
The nature of executive function (EF) deficits in daily life activities in adults with ADHD and their relationship to performance on EF tests
J Psychopathol Behav Assess, 33 (2) (2011), pp. 137-158
M.M. Plichta, A. Scheres
Ventral–striatal responsiveness during reward anticipation in ADHD and its relation to trait impulsivity in the healthy population: a meta-analytic review of the fMRI literature
Neurosci Biobehav Rev, 38 (2014 Jan 1), pp. 125-134
R. Ptacek, S. Weissenberger, E. Braaten, M. Klicperova-Baker, M. Goetz, J. Raboch, et al.
Clinical implications of the perception of time in attention deficit hyperactivity disorder (ADHD): a review
Med Sci Monit Int Med J Exp Clin Res, 25 (2019 May 26), pp. 3918-3924
P.E. Newark, M. Elsässer, R.D. Stieglitz
Self-esteem, self-efficacy, and resources in adults with ADHD
J Atten Disord, 20 (3) (2016 Mar 1), pp. 279-290
E.C. Taylor, L.A. Livingston, R.A. Clutterbuck, M.J. Callan, P. Shah
Psychological strengths and well-being: strengths use predicts quality of life, well-being and mental health in autism
Autism (2023 Jan 13)
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M.E.G. Holthe, E. Langvik
The strives, struggles, and successes of women diagnosed with ADHD as adults
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J.A. Sedgwick, A. Merwood, P. Asherson
The positive aspects of attention deficit hyperactivity disorder: a qualitative investigation of successful adults with ADHD
Atten Defic Hyperact Disord, 11 (3) (2019 Sep), pp. 241-253
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Transcripts
What's up my friend.
2
:It is ADHD.
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:Coach Katherine.
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:And we are here back in the
universe of possibility.
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:To explore how you.
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:Yes, you.
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:Can you use the power of
celebration and self-talk.
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:To change how you feel
about yourself, your brain.
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:And the world around you.
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:In previous episodes, I've
explained how you can integrate.
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:Understanding your executive
functions, leveraging things like
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:self-compassion practice and mindfulness.
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:Bringing that together with
a strengths based approach.
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:I
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:can create really powerful and
unique tools for you to live
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:the best life you can with ADHD.
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:I've explained how understanding
all of those elements.
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:And bringing them together.
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:Can actually improve
our executive functions.
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:And especially emotional regulation.
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:Which is the hot button, that controls
all of your other executive functions.
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:And we're going to move into
the next phase, which is what
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:we're talking about today.
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:So today we're going to look
at a topic that everyone.
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:Every human in the world.
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:It resonates with,
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:but it's especially important.
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:If you have a busy brain or ADHD
and you want to work out how you
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:can navigate the world more easily.
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:And this is one that is gonna surprise.
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:Many of you.
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:It's the combination of
acknowledging your work.
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:Learning to celebrate.
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:Successes.
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:How.
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:Engaging in things in a force free.
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:We can align with your strengths
and your interests and make it.
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:Fun.
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:As well as the really crucial one.
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:How you talk to yourself?
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:Self-talk.
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:And the impact that self-talk has
on our productivity and our mood.
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:And I don't mean productivity in a.
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:Productive, get everything done.
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:And.
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:That kind of brew,
marketing type of thing.
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:I'm talking about just being able
to do stuff that you want to do.
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:But why focus on these things
when, ADHD is all about medication.
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:Or your diet or your exercise?
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:Because those are important building
blocks, but this stuff, this is
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:the thing that's going to change.
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:How you go forward long term.
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:And that's because how we talk
to ourselves, how we acknowledge
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:our work, how we celebrate.
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:Can impact, not just us and our
health, our wellbeing and our future.
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:That everyone around us.
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:And I think everyone can acknowledge
that after the last four or five years.
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:We really need.
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:To all feel better and have a better.
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:Approach a better mood.
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:And support other people
without draining ourselves.
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:If you have a neurodivergent
brain, especially ADHD or autism.
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:You need to learn how to manage
that because your energy.
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:Is directly affected by
the people around you.
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:And if your energy improves,
if your mood improves, if
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:your self-regulation improves.
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:You're going to change the
lives of everyone around you.
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:And that's going to come
back in a really good way.
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:This really matters.
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:If you want to thrive.
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:And your personal and
your professional life.
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:So let's start with this
idea of celebration.
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:And it's something that a lot of
clients find difficult to begin with.
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:' cause I always start a conversation.
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:with what's gone well this week.
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:And.
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:A lot of coaches will start with.
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:Tell me about your wins this week,
and depending on the person you're
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:working with that is too big of
a gap between where they are.
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:And feeling like they
have any wins at all.
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:Quite often.
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:We can find them during the
course of the conversation.
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:But to start with.
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:Celebrate in a small
win could feel too big.
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:So why bother.
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:Celebrating wins almost feels
offensive to lots of Scottish people.
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:I would say of a certain generation.
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:You don't want to blow your horn.
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:You're taught that you mustn't brag.
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:You must be appropriately humble.
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:And self-deprecating.
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:That you can't possibly say,
Hey, I did really well at.
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:This week, because that may just sound
like you're a little bit over confident.
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:Or big headed.
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:And apart from being lazy.
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:Being big headed and overconfident is
the other worst thing that you can be.
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:I think I was in my forties.
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:Probably even early fifties.
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:Before I actually felt comfortable
acknowledging when I had done something
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:well, Why is that so important though?
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:Think about what's going on in your
brain when somebody says, well done.
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:That was terrific work.
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:I love how you do that.
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:My goodness.
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:It's just perfect.
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:I really needed that.
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:All the nice things that.
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:People have said to you.
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:That you felt awkward about acknowledging,
but if you were open enough to hear
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:them, how did that make you feel?
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:Felt pretty good.
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:And it made you want to do it again?
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:I'm guessing.
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:Welcome to neuro-transmitter city.
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:So when we hear a positive reinforcing,
accepting, uplifting, Warm comment.
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:Our neuro transmitters are
awash with great things.
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:Oxytocin serotonin dopamine.
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:The things that allow you to keep going.
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:Even if things are challenging.
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:Because your brain said, Hey, I did that.
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:And it got really good
feedback I felt good.
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:I'm going to give you some
dopamine so you can keep going.
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:Your motivation continues because you
have that wonderfulneurotransmitter
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:that says, keep going.
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:This is a positive thing.
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:And the thing that many people
with ADHD struggle with.
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:Is completing a long term goals.
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:They simply come very long way away.
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:And although as we get older, That
distance may shrink a little bit.
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:When you're younger.
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:It can be almost impossible to imagine.
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:Six months to a year, never made 20 years.
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:One of the ways that we can
help ourselves and other people.
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:To think about long-term goals
more positively is to reinforce the
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:milestones or the steps there with
acceptance, acknowledgement, and positive
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:feedback, building them up in steps.
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:And that's because this reinforces that
behavior we've want to see repeated.
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:I have two rescue dogs.
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:I'm doing a bit of dog training with them.
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:I knew about negative reinforcement.
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:If I accidentally reinforced
something, was my dog.
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:It takes me much longer to undo it
because they've made that connection.
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:Similarly with ADHD, we hear a lot
of negative feedback and our brains
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:are very good at hanging on to that
because it doesn't want us to get hurt.
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:They want to protect us.
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:Your brain's job is to keep you
alive for as long as possible.
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:And it doesn't really care
about how bad you feel.
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:It's doing that.
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:So if we can find a way to
reinforce behavior or actions.
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:Positively.
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:We're going to need to do it more often.
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:We're going to need to do it regularly.
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:And then the neural nets that connect
our behaviors with our longterm
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:goals are going to get stronger.
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:You've probably heard.
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:Sales that fire together, wire together.
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:That's not strictly true.
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:But we can help to create networks.
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:These neural nets.
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:Of neurons that work together more
efficiently and quickly, and a great way
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:to do that is this positive reinforcement.
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:And it doesn't just
help you stay motivated.
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:It helps you to recognize what you can do.
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:A few episodes ago.
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:I mentioned that self efficacy, believing
how capable we are is a really important
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:problem for many people with ADHD.
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:We forget things.
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:We.
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:Do half a job, but then we get distracted.
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:We might not begin.
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:We might look up.
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:Are there people doing things with ease
and think why can't I do it like that?
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:Why is it so hard?
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:And overtime, you end up with
this picture of a person who is.
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:No, very capable.
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:But you are, you're
just not recognizing it.
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:Because you're focusing on a big
picture, far away, rather than all the
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:little steps and the little steps or
the things that actually get you there.
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:So before I offer three ways that
you can reinforce this for yourself.
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:I want to talk about three levels
and this is something that a
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:lot of people don't recognize.
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:It is impossible for me to accept
praise from some people, for
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:things where all I can see are
the parts that I didn't achieve.
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:And at 52, I'm still a work in progress.
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:I'm working on that.
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:But what I can do is I can
acknowledge, I showed up.
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:If you can't accept praise, can
you acknowledge that you showed up?
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:Can you acknowledge you
turned in the paper.
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:You sent off the invoice.
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:You showed up for your session.
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:You got the host and got the groceries.
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:Can you accept?
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:That you did something acknowledgement.
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:That's step number one.
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:Step number two is approval.
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:Can you accept that?
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:You showed up and did well.
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:You're not saying you're the best
person ever to do such a thing,
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:but you showed up and you did.
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:Okay.
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:You did well.
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:So we're getting closer to a celebration.
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:And acceptance and approval.
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:Are.
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:Sometimes enough for lots
of people to work on.
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:Until they become a habit.
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:And the final step of
course is celebration.
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:Celebration needs to be specific.
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:It needs to be appropriate to
the person and the context.
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:You can just see good job.
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:But actually what's much more powerful.
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:Is to recognize the unique
quality of who you are.
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:For what you've done and why
it's worthy of celebration.
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:.
Once you've been able to accept.
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:And acknowledge that you've done
something maybe at some approval in.
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:I didn't very specific.
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:Personalized approval and celebration.
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:Not only did you show up
for your session today?
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:But the thing you said you
were going to do last time.
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:You didn't do it every single
day, but you kept going.
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:And it is incredible to
see it's a difference.
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:To hear the difference
and how you showed up.
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:Because you had taken the time to
follow through on that commitment.
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:And it's got you so much further
along to where you want to go.
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:Can you do that for yourself?
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:It takes practice.
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:And there will be days where
it may not come easily to you.
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:But it is 100% worth it
because of the physical changes
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:it can make in your brain.
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:When your brain changes your mood to
changes or when your mood changes, your
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:motivation, your efficacy, your ability
to get things done changes, which is why
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:I am so passionate about stress reduction.
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:Mental wellbeing, mindfulness, and all
these other elements working together.
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:How can we do this?
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:How can we build this acknowledgement
approval and celebration?
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:And.
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:First of all for me,
obviously I'm a visual person.
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:So a visual tracker.
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:This could be.
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:What I use.
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:Three dots at the end of the day.
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:What did I do today?
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:Am I celebrating it?
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:I'm acknowledging it some days
it's just an acknowledgement.
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:But heat.
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:I put the laundry away.
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:I completed.
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:The slides from my next seminar.
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:I did another certification.
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:So you can use a notebook.
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:You could use a whiteboard.
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:If you want to track a streak of things,
a whiteboard can be really useful.
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:You could choose an app.
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:It doesn't matter what tool you use.
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:There's no one better than the other.
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:The best tool is the one
that you enjoy using.
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:You might want to schedule an,
our reflection once a day or
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:once at the end of the week.
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:Take some time just to look back and think
about what you've had done this week.
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:I acknowledge it.
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:Sync approvingly of it.
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:And if possible, celebrate what
you've done this week, but you
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:need to make time for that.
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:And two minutes at the end of the
day is for me much easier than 15
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:minutes at the end of the week.
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:It's definitely one of the benefits
I found with working with a coach.
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:Is actually having
permission to celebrate.
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:For a good five to 10 minutes sometimes.
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:But you can do this with a friend
with one of your peers, with a mentor.
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:They don't need to be a coach.
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:But just giving yourself
that space to acknowledge and
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:celebrate is really important.
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:And the third message you
could think of is rewards.
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:No rewards.
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:Get a really bad name.
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:But it don't have to be expensive.
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:They don't have to be big.
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:It could be, I'm going to read five
pages of my favorite new novel.
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:If I walk 10,000 steps today,
I get to watch 15 minutes of
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:whatever series I'm enjoying on TV.
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:They don't have to be big.
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:They don't have to take
a lot of time or money.
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:But giving yourself that reward.
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:And reaching it.
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:For things that you are
close to achieving everyday.
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:Is a great way to improve your motivation.
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:And when we make a habit of
celebrating these small wins.
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:We create this wonderful,
positive feedback loop.
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:Because the more dopamine and oxytocin
and reward we get for taking that action.
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:It's a more, we want to do it.
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:And so it continues.
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:And you'll be able to keep going.
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:Even if things get a bit tough because
your brain has changed the neural
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:net connected with that behavior.
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:The second thing I wanted to look at today
was the idea of force free productivity.
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:Productivity routines and habits
have got a really bad name at the
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:moment because people think of them
as something that's being imposed.
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:And there's a lot of demand avoidance
or demand for autonomy, depending on
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:which way you're coming at it from.
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:Within the ADHD community.
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:It's something that I've experienced.
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:Something I've parented.
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:So I know it's real.
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:And I know that.
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:Any time we try to impose
something on ourselves.
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:There's a good chance.
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:We will push back.
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:So one of the ways that
you can get round this.
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:And remember this is in line
with your goals, your values
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:and your strengths, where no.
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:We're not taking on some
alien set of concepts here.
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:Is to think about using
your intrinsic interest.
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:That is something that you're
motivated to do yourself along with
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:your strengths and your values.
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:And bring them together.
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:To create an invitation.
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:Rather than a demand.
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:When you went to do something.
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:This is about making
work, feel like a choice.
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:Or a calling rather than a chore.
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:I've been reading about
organizational psychology.
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:That is the psychology of
organizations rather than tidying up.
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:When we're able to do work
that engages with our internal
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:interests, our inner motivations.
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:And our personal strengths.
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:Job satisfaction goes
really through the roof.
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:And.
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:Our stress levels decrease a lot.
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:Not only are you happier at
work, but you're less stressed.
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:And the way to do that is to make
work, feel less like a chore.
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:More like a choice.
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:I don't want to spend too long on
this, but I do want you to take the
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:via character strengths assessment.
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:And think about.
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:How can you bring your top
five strengths into work today?
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:Where are you struggling and work
and which one of your strengths?
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:Gives you the ideal tool to tackle that.
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:If you're having to deal with lots
of tasks that are draining you.
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:Have a conversation with the people you
work with, or if you work for yourself.
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:I have a conversation with your business
bestie, the person that gets you.
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:Can you delegate them?
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:Can you automate them?
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:So much can be automated.
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:And if it really doesn't align
with any of your strengths or
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:interests, Is it even essential?
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:And finally get yourself
a wonderful feedback loop.
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:No feedback loop can be colleagues
or a supervisor, a boss.
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:If you work in a company.
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:That's big enough.
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:But you might also find a
business community where other
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:people are really happy to.
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:Cheer you on and give you feedback.
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:You might need to look for a mentor.
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:If you're self-employed.
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:That getting a positive feedback loop
brings us back to the celebration
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:that I talked about before.
357
:The important thing is that.
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:You're choosing to do this work.
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:And if it's not work that you
feel you have a choice in.
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:Bring that strengths in.
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:Bring in your vision, your values.
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:Are you doing it because you want to have
a great life for your family, because
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:it aligns with your social vision.
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:Think about it in the big picture.
365
:And then see how heavy it feels.
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:I always feel like tasks.
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:We don't want to do weigh us
down but if we use our strengths
368
:and our values, somehow, they
don't feel so heavy to carry.
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:And finally today I wanted
to talk about self-talk.
370
:Self-talk is probably the most
important topic of all three here.
371
:Because it's the one that
we have most control over.
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:There is so much research that shows
people with positive self-talk are
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:more able to regulate their emotions.
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:They have better mental health.
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:And they have lower levels of distress
than people who talk negatively to
376
:themselves or have very negative messages
that they repeat often to themselves.
377
:And this is especially important.
378
:If you have ADHD because of
the way that our brains can get
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:fixated on things really quickly.
380
:. Barbara Luther.
381
:Who's one of the wonderful
coaches at ADDCA who teaches.
382
:And has taught hundreds of ADHD, coaches?
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:No.
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:Always says, bad is stickier than good.
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:And that's why we need to really push the
positive and push the good, because the
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:bad will cling on for as long as it can.
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:It's a survival mechanism.
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:It's not a fault or a floor, but it
is something we need to be aware of.
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:If you are struggling with this.
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:Make sure that you have an assessment.
391
:It's not a depression or anxiety.
392
:If it is you need medical support.
393
:But if it is just a habit of
self-talk that frames the world and
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:yourself in a way where everything is
terrible and everything feels awful.
395
:And.
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:You are useless and oh, of
course, that would happen to me.
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:If you're catching these
negative loops of self-talk.
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:No, it is what happens to your mood.
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:When you do them.
400
:No, it's the.
401
:The impact on your energy,
on how motivated you are.
402
:Because what's happening
is your brain is flicking.
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:The motivation kill switchthe
habenula even remember I
404
:mentioned it before in focus.
405
:Negative messages, negative feedback.
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:Flake set switch and the
dopamine supply is turned off.
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:And then we feel terrible
because we don't have it.
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:Your brain is feeling the absence.
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:And that's because of the negative
messages, the negative self-talk.
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:And given the feedback that
many of us get because of our
411
:forgetfulness or disorganization
or planning, et cetera, et cetera.
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:It's really easy to see why we are stuck.
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:And this negative loop.
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:What can you do about it?
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:Obviously, first of all, just become
really aware of how you talk to
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:yourself and how other people talk.
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:Are your friends and family
relentlessly downbeat.
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:And if they are.
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:Is there a reason or is it
just how they see things?
420
:If you are experiencing a few challenges.
421
:Are you falling into a negative
pattern of how you view things?
422
:Catch yourself first.
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:Second step obviously,
is to challenge that.
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:And then replace it.
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:And here again, you might
want to use a neutral response
426
:rather than a positive one.
427
:Because it positive reframe might feel.
428
:Completely alien to you, but can we
think about it neutrally to begin with.
429
:And the way to do that
is, is this really true?
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:Is it really true?
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:That this particular event is.
432
:Typical for me because my life is
terrible or is it just bad luck?
433
:Cause it was in the wrong
time or the wrong place.
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:Is it true?
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:Challenge it.
436
:And then reframe it
with something neutral.
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:Or when you get used to that.
438
:More positive.
439
:If you come.
440
:And then finally.
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:Think about some affirmations that
you can use throughout the day.
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:I love Ben Zander and
the work that he did.
443
:With his late ex-wife Ros on the art of
possibility some of the rules and the
444
:art of possibility are things that I have
taken on as my own personal affirmations.
445
:How fascinating.
446
:Is one of them.
447
:Which I rule out with regularity.
448
:Real six.
449
:Don't take yourself so seriously.
450
:And I, especially like, My job is to
stand in the universe of possibility.
451
:Set the context and let life unfold.
452
:And that feels so much less negative.
453
:It's not entirely positive because I'm a
loving for things to vary from day to day.
454
:But you may have other affirmations that
you want to bring in about yourself.
455
:I am enough.
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:Is a really good one.
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:But if that feels like too much, I
have a look at a loving, kindness ones.
458
:That are used in the loving
kindness self-compassion meditation.
459
:May I be safe.
460
:May I be loved.
461
:May I accept myself exactly as I am.
462
:These are really good affirmations.
463
:And there may be easier.
464
:To acknowledge and to accept them
really , powerful, positive ones.
465
:And self-talk when it's done positively.
466
:Can change how resilient we
are, as well as your sense of.
467
:Wellbeing.
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:And competence in the world.
469
:It's really important to start
catching yourself as the first step.
470
:The real transformation happens when
we bring all of those things together.
471
:To combination of self-talk.
472
:Of force free work that's in line
with your values and your strengths.
473
:And especially celebration
all of those together.
474
:Can be incredibly powerful for
changing how you feel about yourself.
475
:On the world and your
place in the universe.
476
:It suddenly becomes a life
that is not just manageable,
477
:but fulfilling and meaningful.
478
:So celebrating small wins regularly.
479
:Reinforces our motivation.
480
:When we work in a force free way where
we're making a choice that aligns
481
:with our values and our strengths.
482
:We reduced the burnout.
483
:Reduce the stress.
484
:And the positive self-talk helps
us to manage the setbacks that
485
:everybody experiences every day.
486
:And improves our overall
mental health and wellbeing.
487
:So all together, your
general wellbeing and.
488
:Productivity in the best sense
ability to do what you choose.
489
:Are.
490
:And handsome by combining
all three of them.
491
:It's a three legged stool again.
492
:I have a client who really used
to struggle with procrastination.
493
:And was incredibly talented,
a new, I say the about all of
494
:them, but what can I tell you?
495
:It's the whole R and.
496
:By using positive self-talk.
497
:Starting with acknowledgement
and building up to celebration.
498
:She was able to really change
how she engaged with work.
499
:Instead of anticipating her brain, giving
her a hard time for not doing things.
500
:She knew that she would be able
to reframe and challenge that.
501
:And so it became easier to start tasks
and the procrastination improved.
502
:And it's a procrastination improved.
503
:Her self image and self efficacy improved.
504
:And so we ended up in this
wonderful feedback loop.
505
:And it's not just that her life
and her work became easier.
506
:And she was more productive.
507
:Lee felt more meaningful.
508
:I'm more satisfying and
fulfilling and a really deep way.
509
:All of these strategies are things I've
included in my ADHD raising framework.
510
:And it's really important that we
don't just focus on productivity
511
:hacks or time management.
512
:Those are important.
513
:That if you're still
talking badly to yourself.
514
:While you're trying to set
up your wonderful planner.
515
:Is it any wonder that
it hasn't worked yet?
516
:So all of these strategies
are things that are ongoing.
517
:For me and for everybody else.
518
:I would encourage you to try
each of the strategies, but start
519
:small begin with acceptance.
520
:Begin with catching.
521
:The self-talk begin with
522
:recognizing your strengths during
the via character assessment.
523
:And although you will want to
jump far ahead and please do.
524
:Feel completely okay with
just doing those three things.
525
:Maybe you can discover one affirmation.
526
:That allows you to challenge a
negative comment that you repeat
527
:to yourself about yourself.
528
:Very often.
529
:I would love to hear from you.
530
:I don't know if you want to share
what you're doing on social media,
531
:you can tag me or the podcast.
532
:And let other people know
about these strategies so
533
:that they can include them in.
534
:Everybody can begin to feel better.
535
:I remember you can always get in
touch with me through the podcast.
536
:Show notes.
537
:There's an email contact
address in there, or my website.
538
:So until next week.
539
:It's been so fantastic to share
these tools with you today.
540
:And I look forward to seeing you again.
541
:In a week.
542
:Until then.
543
:Take care
