Explore every episode of the podcast The Flow Protocols - a Podcast by Cat Howell
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Struggling with procrastination? Try this instead... | 31 Mar 2025 | 00:22:18 | |
Procrastination is a dirty word in today's society. I've even heard someone refer to it as "a form of withholding love to yourself", insinuating that it's a bad thing. That we should "suck it up" and "do the thing" that needs doing. | |||
| Honoring rest and recovery without the shame | 22 Feb 2025 | 00:05:38 | |
Take one look at nature, the giver of our air, water, power and food, and you will observe, across both the macro and micro a natural pattern emerging.
A sprinter taking a break, because nonstop means breakage. Recovery and rest is required for growth. Unfortunately this natural cycle has been mislabeled. Often talked about as chaos. Because to the human brain, raised in a society where success is measured by productivity - rest is labeled as lazy. A cardinal sin. But rest should be permitted, if success is what is truly intentioned. While there is nothing inherently wrong with rest and recovery, our minds are the biggest culprits in making it a suffering. Miserable in our search for a purpose. We wait for a permission slip to tell us to enjoy the moment, all the while swimming against a current. I’ve been guilty of this on more counts than I can count. The first place to start achieving this is to stop labelling rest and recovery phases as chaos, or something wrong. If you have been through some things, if you have courageously faced big unknowns, then your body will need to restore energy, because make no mistake, you are a battery. Sometimes rest and recovery will last a couple days, sometimes weeks, sometimes years. They are equally proportionate to the growth potential accumulating. The more you resist rest and recovery, the more you keep yourself in the lesson. That wellbeing exists only in the now, your ability to generate the greens is the only productivity you should be focused on. So rest little caterpillar. Focus yourself upon the things that bring you joy. Because in the cocoon you can’t see it, but within it you are emerging wings. The less you resist the chrysalis, the faster they grow. | |||
| "I have a confession" - Stepping into unapologetic self acceptance | 24 Nov 2024 | 00:18:41 | |
I'm no stranger to shame. For most of my twenties I hid the fact that I once used to dance. I was afraid I would be outcast, judged, cancelled. But in not accepting this part of myself I was teaching everyone around me (though not consciously) shame and it felt like I was wearing a mask. It took me a while to build up the courage to confess to this but when I did it felt like a belt around my waist unbuckled. I could BREATHE. Shames are one of our biggest portals to expansion. When we hold shames around ourselves we teach others (including our children) to do the same. Time and financial freedom is nice, but wanna know what’s even better? Radical self acceptance. Warts and all. It also happens to be one of the most magnetic things in business because, at the end of the day - it’s what we all crave for ourselves. | |||
| Stuck in a self-sabotaging pattern? Here's how to move through it | 18 Nov 2024 | 00:15:40 | |
To go deeper into these conversations join me and thousands of visionaries and creatives inside the free Flow Protocols group >> | |||
| Why you don't have a seven figure business (yet!) | 18 Nov 2024 | 00:10:46 | |
Register for free training: https://cathowell.com/freetraining Rather, it’s because you’re not emotionally prepared to HOLD that kind of business (yet). Because here’s the truth, making millions - and sustaining those numbers - isn’t just happy rainbows and butterflies, cotton candy clouds in the sky. It requires the ability to handle: Client chargebacks, cancellations, or dishonoured payments, which may still be at an acceptable %, but the more you grow, the more customers you have, and naturally the more this will take place. If you get depressed every single time a client is unhappy, every time a client ends a contract, or is late paying an invoice, how tf you gonna handle that x10??? Trolls and haters and people who will post nasty things about you on Reddit just because (even though they never bought from you or met you irl). A bigger value exchange means more visibility. Until you have fully ACCEPTED and learned to ignore the inner critic, you won’t be able to handle the critics outside of yourself…. Plagiarism or people swiping offers or products almost verbatim. If you get up in arms every time you inspire someone SO MUCH THAT THEY COPY YOU, if you go into emotional reds because of fake IG accounts popping up, if you get ANGRY every time a rip-off platform tries to pass off your courses or offers at a fraction of the price… Then I’m sorry to say, you won’t be able to hold the millions. This is part of the play. If people copy you, be grateful you inspired them, if people rip your offers off - be impressed that you even hit their radars (doesn't mean you can't legally mitigate this, but if you're in reds about it all, business growth will lead to your downfall)... Clients or staff reaching out at all hours of the day demanding your immediate attention. If you don’t know how to set proper boundaries this will quickly lead to BURNOUT. Clients who - no matter what you throw at them - just don’t get the results you’re after and the drop in confidence that ultimately comes from this. Regardless of how good you are at what you do, there will always be some who won’t succeed, if you begin to doubt yourself every time this happens, guess what, growth will stall too. The ability to receive more $$$ without the burning itch to DO MORE, to feel guilty about it or make yourself busy for the sake of busyness so you can feel worthy of it I could go on and on. As I said, it’s not all rainbows and powder puffs. A million dollar business requires high emotional IQ - resilience, courage, confidence and self acceptance - these trump strategy any day. And if any of the above scenarios made you feel uncomfortable or stirred up fears in any way, well - that's the reason why you don't have the business you aspire to (yet). Prioritise the emotional skills first, and you'll be well on your way to that BIG value exchange. | |||
| How to turn friction customers & clients into opportunity | 15 Nov 2024 | 00:14:29 | |
No matter how good you are at what you do, at one stage or another, you will encounter an unhappy customer. | |||
| 3 signs that it's time to raise your prices | 03 Nov 2024 | 00:16:26 | |
Pricing is a big stick point for many entrepreneurs - too cheap and you run the risk of burning yourself out, too high and you might find no one bites. Here are the metrics to watch out for to know when it’s time to raise your prices:
Obviously what I share above depends on having a solid offer and product. You can be burned out, for example, doing “busy work” but your offer is crap, and increasing the price will only hinder sales. Hope this helps! x | |||
| Creating Business Success as a Neurodivergent Entrepreneur with Charlotte Dabatt | 28 Oct 2024 | 00:25:29 | |
Charlotte, a successful and multi-talented entrepreneur, had spent the major part of her life wondering why it was that she seemed to see and experience the world differently than most others. Before even receiving an official diagnosis for autism and ADHD, she set about building a business on her own terms. | |||
| Money & Worthiness - A paradigm shift | 12 Aug 2024 | 00:12:12 | |
So you think that in order to receive and attract big money you must first feel worthy of it? Think again. | |||
| How to find clarity when you feel confused | 27 Jul 2024 | 00:04:32 | |
As someone who has lots of ideas all the time, it can be easy for me to slip into states of confusion of overwhelm. | |||
| Why the Four Hour Workweek is a scam | 27 Jul 2024 | 00:07:47 | |
Over ten years ago I read the Four Hour Workweek by Tim Ferris and it blew my little mind. At the time I was trying to grow my freelancing business through sweat and hustle. I worked long hours and was - for the most part - an absentee parent. I remember answering client emails only a few hours after having a c-section with my first born and my second child was placed in daycare when she was only two months old because I was working nonstop. The idea that one could make money and support themselves with only four hours a week was radical to say the least. It seemed unbelievable, but extremely appealing to someone who had ground themselves down - and so I set my compass firmly towards it. I determined myself to build a business that would give me this level of time freedom. It would take me eight years to get there. And in 2022, I finally cracked the “code”. I finally had the freedom of my days. I finally was able to be fully present with my kids. For the first six months, working less than four hours per week was amazing. I spent my days reading, gardening, meditating, exercising and visiting friends. But after about six months of this, things started to go downhill. I started to feel bored - a feeling I hadn’t felt for almost twenty years. And slowly fell into apathy. I have since come to realise that total time freedom is not the promise land we make it out to be. In fact, retirement, as a whole, is a scam. For we are meant to create, or rather MADE to create. To be immersed, hands in. I’m not talking about overwhelm or busyness for the sake of busyness, neither of these solve for anything. But neither does detachment from work. Taking almost two years “off” working minimal hours has messed with my flow in ways I can’t even begin to explain. It’s made me lethargic, and dimmed my hunger. While this may come across as patronising, in the same way as someone with wealth saying “mOnEY woN’T make yOu haPPy “, take it from me: total freedom of your days is not the solution to your burnout. Work is good. It’s healthy. It keeps the belly full and the mind sharp. And while I don’t know Tim Ferris personally, just based on his content and work output, I can almost guarantee you he is working more than four hours per week. Not because he financially has to. But because he understands that true fulfilment comes not from escaping work, but from engaging in meaningful work. To those of you whom have I led astray the past two years directing you towards this total time freedom business model, I apologise, I was wrong. Fill your time with those things that give you purpose and meaning, understanding that hobbies and coffee dates with friends will only take you so far. Creating value is what you are here to do, shirking away from this will only send you adrift. And so, to that, I set a new compass, twenty hour workweeks - a happy medium. Expect to see a lot more from me going forward | |||
| Scaling a service-based business to $10K/mths w/ Aleks Certa | 19 Jul 2024 | 00:28:53 | |
Two years after taking the leap into starting her own business freelancing for clients, Aleks was barely making enough to contribute to her family household, but some difficult news changed all that and determined her to scale to $10K/mths. | |||
| Everything you seek exists in the now | 04 Feb 2025 | 00:10:53 | |
It's impossible to be searching for something (ie: more freedom, more confidence, more freedom) while perceptive of its existence at the same time. You only search because you wish to find it. For more join me inside the free Facebook group The Flow Protocols >> | |||
| How to amplify sales results | 08 Jun 2024 | 00:13:14 | |
My business changed once I stopped selling features or offers and instead focused on selling a transformation. Once I realised that - all sales are a value exchange (initiation and acceptance) - and that what we value ultimately boils down to a state of wellbeing. When I started to take clients on THAT journey, in full conviction and confidence, my business skyrocketed. Going from $5k months to $100k months (within months). Showing up to the value exchange in such a way, isn’t something that can be hacked or faked. You can’t just slap on “all in” energy as you would makeup, it’s a lived in experience, and embodiment. It requires that we ourselves buy into our own brand, offers and self. That we actually value the greens we bring to the exchange - both in thought and action. When we are clear on the transformation clients come to experience, when we understand the impact this has not only on their own lives but everyone else’s, when it's no longer about a conversion rate or financial metric, sales becomes of the highest service. It expands and fills the cup (instead of depleting of energy and confidence). It is something we willingly, and in play, step into - and our business benefits for it. Join me inside of Psycho Sales June 17th to get plugged into that potent “all in” energy...
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| Four pillars of an online coaching empire | 20 Apr 2024 | 00:50:08 | |
In this episode I share four levers to focus on when building or growing your online coaching business to cut through the noise and attract high quality clients into your world. | |||
| The FASTEST way to upgrade your money mindset | 03 Apr 2024 | 00:08:28 | |
By far the fastest way to upgrade your money mindset. I’m a big fan of rituals and affirmations and gratitude lists but none of them even come close to this. | |||
| When depression shows up, here's what it really means | 25 Feb 2024 | 00:17:34 | |
We are a society at war with emotional reds, and depression is no different. The fact that we call it a "mental illness" insinuates there is something wrong with experiencing this red. It has taken me a lifetime to truly understand what this emotional state is really communicating. Here's how to HEAR what depression is truly trying to say to you. | |||
| The secret to unconditional money | 25 Jan 2024 | 00:20:54 | |
We all dream of being able to receive money unconditionally - as in money that doesn't come at a cost, no sacrifice, no hustle, no compromise to your values or mental sanity - but what does it actually take to achieve this? In this episode I share the biggest secret to unconditional receiving. | |||
| The year in review - top 4 episodes & biggest takeaways | 01 Jan 2024 | 00:06:29 | |
A recap of the top four episodes published in 2023 and their biggest takeaway. | |||
| Finding alignment - Exercise to unlock authentic prosperity | 27 Dec 2023 | 00:19:12 | |
Everyone knows that money flows where alignment goes - in other words, the more aligned/compelled you are with wha you are creating, the more money you will make. | |||
| Beat the Xmas money cinch - guided visualisation + ritual | 05 Dec 2023 | 00:20:21 | |
Christmas is a time of joy and connection but it is also a time of big spending that can easily put you into a financial cinch. This short guided recalibration will help you to find affinity to money once more. PLUS - I share with you a Xmas ritual I did last year my kids that has now become an annual tradition. | |||
| EP 46: Green responses to red attacks: A guide to online trolls | 28 Nov 2023 | 00:18:17 | |
During the ad agency days, when we would onboard new clients, we would tell them that trolls just shouldn't be taken to heart. But of course, easier said than done.... Here’s a technique I use to help diffuse a troll with my self confidence intact, and reduce how many I attract (this trick can also turn trolls into avid fans). Learn more about the red/green system discussed in this episode with Magic Source Codes. | |||
| EP 45: Navigating through chaos | 20 Nov 2023 | 00:19:00 | |
Even the most enlightened amongst us experience tumultuous moments in their lives. To be a human is to experience duality. Even when we are aligned, we can encounter roadblocks and challenges. Resistance. | |||
| Uncovering Your Life's Purpose | 26 Jan 2025 | 00:14:08 | |
Take one look online and you will find millions of blog posts and videos around the subject of finding your life's purpose. | |||
| EP 44: My two biggest money mindset shifts of the past year | 07 Nov 2023 | 00:23:19 | |
As I end one spin around the sun and welcome in my 38th year here are the two biggest money shifts I've experienced in the past year that have radically changed the way I create, receive and expand money in my life. | |||
| EP 43: Cultivating healthy relationships with Anna Shilina | 31 Oct 2023 | 00:50:38 | |
What to do when you find yourself in a relationship with someone who has a different money mindset? This question and more answered on this episode, an interview with a good friend of mine and relationship extraordinaire Anna Shilina. CONNECT WITH ANNA ON INSTA: 💃 https://www.instagram.com/annashilina
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| EP 42: Making peace with things that go bump in the night | 24 Oct 2023 | 00:08:23 | |
The perspective shift that helped me to release fears around the unexplainable and how it is metamorphic to the demons of our own minds. | |||
| EP 41: How to effortlessly attract leads & clients | 18 Oct 2023 | 00:24:00 | |
The eight codes that have helped me to create magnetism in my business and attract soulmate clients without compromising my own energy stores. | |||
| EP 40: 3 signs you're on the verge of a financial breakthrough | 11 Oct 2023 | 00:10:03 | |
There are signs that will show up in or around your reality when you are on the verge of a financial breakthrough - in other words, when you are about to receive what you intend for yourself. Often, these signs can be confused for the opposite of a manifestation breakthrough and interpreted as things not working/failing, so I'm sharing these with you to help you hold a space of trust, confidence and power as you step into new layers of yourself. | |||
| Ep 39: The alchemy of brand magnetism | 05 Oct 2023 | 00:32:41 | |
The secret sauce to effortlessly attracting leads and clients into your business. | |||
| EP 38 - Har(money): A guide for stressed achievers | 30 Sep 2023 | 00:12:40 | |
Making money isn't always what it's cracked out to be. You reach the pinnacle of your financial desires only to discover that the "ease" and "flow" you thought you'd experience is just not so. Truth is, most people come into money initially through hard work and stress, it's the common narrative. This happens anytime we make money the end game. | |||
| EP 37: Money and Spirituality – Are they compatible? | 19 Sep 2023 | 00:23:42 | |
It's a common belief that money and spirituality don't mix: That if you're spiritual, you shouldn't want money. Or a notion that if you are a healer or spiritual worker, you should give your gifts to the world for free. | |||
| EP 36: Procrastination - is it fear or intuition? | 15 Sep 2023 | 00:42:33 | |
How can you tell the difference between procrastination driven from fear or intuition? | |||
| EP 35: Overcoming Money Blocks | 09 Sep 2023 | 00:37:06 | |
What to do when you try everything: mediation, affirmations, journaling etc, but always there's a little voice in the back of your head saying "yea right" and your financial situation just gets worse? | |||
| Simple shift to help you unlock more freedom | 15 Jan 2025 | 00:07:56 | |
Freedom - be it creative, spiritual, time or relational - is something that most of us desire in some shape or form. | |||
| EP 34: Finding purpose when you have lots of ideas | 30 Aug 2023 | 00:16:27 | |
In this episode I answer a question posed inside of the Flow Protocols Facebook group: | |||
| EP 33: Manifest Your Soulmate with Emmanuelle Daigle | 20 Jul 2023 | 00:58:33 | |
The search for that perfect match can sometimes feel overwhelming and disheartening, leaving you wondering if true love is simply an elusive dream. | |||
| EP 32: "I feel trapped, I just want to be happy" | 19 Jun 2023 | 01:20:36 | |
Twenty years ago, her husband sat her down and told her he was depressed and was considering taking his own life. Fearing for him, as well as being five months pregnant, she chose to stay in the relationship but has felt trapped ever since. | |||
| Ep 31 - "I want to make money doing what I love but I don't know how" | 01 Jun 2023 | 01:00:33 | |
Listen in to a 1:1 session this time with a freelance writer who makes her living ghostwriting. In the past six months she's encountered a huge creative block and been made redundant. She's confused about the direction to take and doesn't know how to make money doing the thing she actually loves. | |||
| EP 30: "I have lots of ideas but get stuck in the execution" | 24 May 2023 | 01:02:28 | |
Listen in to a 1:1 session with an entrepreneur frustrated by their progress. They claim to have loads of ideas but get stuck in the how and execution side. | |||
| EP 29: "My close rate is down, I love sales but now I'm not so sure" | 20 May 2023 | 01:06:13 | |
Listen in to a private 1:1 session with a visionary who has found a passion in sales but a recent downturn in her close rates has placed her into the reds of financial anxiety. | |||
| EP 28: "I'm tired of being rejected, I want to be accepted for who I am" | 15 May 2023 | 01:06:26 | |
In this episode listen in to a private session with an individual who deeply desires companionship but feels deep shame for her current circumstances and doesn't know how to break a seeming pattern of self sabotage. | |||
| EP 27: "Health issues have put my business into maintenance mode" | 10 May 2023 | 01:12:32 | |
Listen into a private session with an entrepreneur experiencing chaos is the form of random and aggressive health issues. Because of this her growing business has shifted to maintenance and she wants to know what she can do to get to her desires faster. | |||
| EP 26: Dragon Sound Healing Activation | 10 Apr 2023 | 01:01:32 | |
Fellow coven member Theresa Nguyen is a dragon channeller and in this exclusive replay she takes you through a sound healing activation to encounter your own dragon. | |||
| EP 25: The Alchemy of Money - Turning Reds to Greens | 19 Jan 2023 | 00:20:09 | |
On this episode I dissect the alchemy of money and how the red light/green light method is used to create huge shifts When you use this system in relationship to money, it really changes everything about your financial circumstances. | |||
| Self-sourcing confidence: How to navigate rejection, trolls and bullies | 08 Jan 2025 | 00:27:51 | |
I'm generally a confident person. I've worked hard and intentionally over the past four years on my emotional regulation, but I started off the year in some insecurity, doubt and confusion. | |||
| EP 24: A Formal Apology to Sacrifice | 11 Jan 2023 | 00:17:35 | |
What ancient shamanism taught me about sacrifice and sustainability Over the past two years I have been on a smear campaign against sacrifice. Specifically - the idea that one needs to sacrifice something in order to receive. But I take it all back. Here's how ancient shamanism made me rethink the sacrifice smear campaign. | |||
| EP 23: How Psychic Training Changed My Business | 08 Dec 2022 | 00:28:55 | |
Back in August I decided to explore clairvoyance training because it seemed like a fun branch of magic to dive into. So much so that I have now incorporated the clairvoyance and my teacher inside the coven. Clairvoyance, to me, is the third eye, intuition. The ability to connect to information and energy all around us beyond what our six senses do. We have spidey senses that are always guiding us, day in and day out and sales is a perfect reflection of this phenomena. Whenever I felt needy or not excited by what I was selling - no matter how great the offer was and how well I told the sales pitch, it wouldn’t work. The difference was always the energy. Energy is a feeling and this is ultimately why we buy. So clairvoyance is the ability to connect to this information beyond our normal senses, and more specifically - it is the ability to analyse energy existing in relation to something - be it a partner, a phase of life, a past life, or a business opportunity. When I was a fresh entrepreneur, I would guide myself mostly through my rational mind. What looked goo on paper was what compelled me - even if I had a gut feeling inside that pulled me in a different direction. Sometimes when I would speak to potential leads for the agency, they would check all the boxes but I’d have a gut feeling telling me it wasn’t right. I would ignore this because I needed the money or because I couldn’t explain it. Clairvoyance training has taken this up a notch. Listen to full episode to discover how it's changed my business. | |||
| EP 22: The History of Magic - Interview with Chris Gosden | 09 Nov 2022 | 00:30:49 | |
From Alchemy to Witchcraft, from the Ice Age to the present. Author Chris Gosden is the Professor of European Archaeology at Oxford University. On this episode of the Flow Protocols Podcast, I take a dive into the triple helix of society: science, magic and religion. | |||
| EP 21: The Hunt for the Witch | 21 Oct 2022 | 00:13:59 | |
For many, the word “witch” is synonymous to pacts with the devil, pointy black hats, and haggard old women standing over boiling cauldrons of chopped-up children. For | |||