Hello and welcome to episode 323 of The Mindful Kind podcast. 

In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back. 

As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: www.rachaelkable.com/subscribe

You can also find the show notes and links to further resources at www.rachaelkable.com/podcast/323

Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 322 of The Mindful Kind podcast. 

In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course. 

The questions include: 

- I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do?

- I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself?

- I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes?

Don't forget to head over to www.rachaelkable.com/podcast/322 to grab your spot inside the Derail Imposter Syndrome Online Course. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 313 of The Mindful Kind podcast.

In this episode, I'm really excited to share some things I'll be focusing on in 2022, including:

1: Giving people the benefit of the doubt

2: Slow mindful movement

3: Cooking

4: Going on new adventures

Head over to www.rachaelkable.com/podcast/313 to find the link to my article, Rach's Recommended Resources: The Best Books And Podcasts For Greater Wellbeing, Mental Health, and Happiness. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 223 of The Mindful Kind podcast. 

I hope you're well and safe during these difficult times. 

In this episode, I've shared three supportive practices to help you take good care of yourself, including:

• Mindful self-care
• Meditation (particularly short breathing techniques to help manage overwhelm)
• Soothing Touch

If you'd like to learn more mindfulness and self-care strategies, be sure to grab a copy of my book, The Mindful Kind - it's currently available on the Book Depository with free worldwide shipping. 

Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 222 of The Mindful Kind podcast. 

In this episode, I answered questions from my listeners about how to share mindfulness strategies with others and how to support loved ones through difficult times. 

Here are the ideas I cover:

• Remember that other people cope with challenges in different ways. Not only is it important to let them make their own decisions, but it's also important to look after yourself more if you're feeling helpless. 
• It's often better to lead by example and to let people reach out to you for help and advice when they're ready.
• There are three ways you can share advice when someone asks you for help: give them valuable resources, tell them about your honest experiences, and create a fun accountability system. 

Head over to rachaelkable.com/podcast/222 to sign up for the 7-Day Relaxation Challenge!

Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 221 of The Mindful Kind podcast. 

These are intense and overwhelming times for many people around the world. So, I asked my wonderful community what they would like to hear more about and I received some really thoughtful questions. In this episode, you'll learn about:

• How to deal with anxiety and spend less time worrying about the future (including 3 effective tips!)
• How to start new hobbies (and why it's important) during tough times
• How to engage in self-care as a health professional

I've also created a list of great episodes of The Mindful Kind podcast to listen to during challenging times. You can find this list at rachaelkable.com/podcast/221.

If you would like to find out more about working with me one-on-one, head over here: https://www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and take care, Mindful Kind.

Hello and welcome to episode 220 of The Mindful Kind podcast.

It’s been a difficult time for many people around the world as coronavirus spreads and self-isolation is becoming more common.

Since I’ve been working from home for the last 2 years, I have a few simple strategies for people who might be struggling to adapt to self-isolation situations. I hope these ideas are helpful and if you know of anyone else who may benefit from this episode, please feel free to pass it on.

1: Create meaningful routines. Set start times, incorporate self-care, and look after your wellbeing. The sooner you can set up these routines, the sooner you can enjoy having some structure back in your life.

2: Be prepared for loneliness and do your best to stay connected with your friends and family. For more tips on coping with loneliness, be sure to check out episode 139 of The Mindful Kind podcast.

3: Engage in good self-care. Head over to www.rachaelkable.com/podcast/220 to find more resources to help you do this!

Take care and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 219 of The Mindful Kind podcast. 

In this episode, you'll learn about eustress (also known as positive stress). You'll also find out why it's so important and 2 powerful tips to help you embrace it, including:

• Using affirmations to support yourself through experiences of eustress
• Mood journaling to understand eustress better 

Head over to rachaelkable.com/podcast/219 to get your free copy of the Eustress Mood Journaling Worksheet!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 218 of The Mindful Kind podcast. 

First of all, to grab your free copy of the Mindfulness Activities Checklist, head over to www.rachaelkable.com/podcast/218

I hope you enjoy using the checklist to create a consistent mindfulness practice!

There are some wonderful mindfulness activities to use on the weekend when you might have a bit more time. Not only are these practices great for living more mindfully, but they can help improve your overall wellbeing, too. 

These mindfulness activities include:

• Having a mindful conversation with someone you care about (be sure to check out episode 24 of The Mindful Kind for mindful listening tips!)
• Engage in something creative and minimise distractions
• Spend time in nature

Here are two mindful self-care activities you can use during tough days:

• Write down your thoughts and feelings in a journal
• Listen to your favourite music, meditation music, or an uplifting podcast. My favourite meditation music is the True North album by Sonesence (affiliate link) and my favourite podcast at the moment is The School of Greatness. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 217 of The Mindful Kind podcast. 

In this episode, you'll discover simple mindfulness activities you can easily incorporate into a busy week to help you feel calmer. 

Mindfulness activity one: use a mindful breathing technique before you get out of bed in the mornings

Mindfulness activity two: do a daily task in a more mindful way

Mindfulness activity three: check-in with your emotions (without judgement)

Mindfulness activity four: use the Don't Know Mind practice to embrace uncertainty. 

If you'd like to read my articles on Medium, you can find my profile here: https://medium.com/@rachaelkable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 216 of The Mindful Kind podcast. 

In this episode, I've shared my thoughts on a mindset I heard while listening to The School of Greatness podcast (episode 839). 

The mindset is: "There is no competition and I want everyone in my life to succeed."

You'll learn why I think this concept is so great (including how it can strip away comparison and how it can push you out of your comfort zone in a good way). 

You'll also hear two ways I'll be embracing this mindset, including:

1: Sending thoughts of success out to other people in the world

2: Actively showing my loved ones that I support them. 

Don't forget to subscribe to The Mindful Kind podcast and write a review.

For more, be sure to follow me on Instagram and Facebook (@rachaelkable)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 215 of The Mindful Kind podcast. 

In this episode, I've answered a lovely listener's question about how to let go of regrets - specifically how to let go of the regret about not being mindful earlier in life. 

Here are my three steps for overcoming regrets:

1: Acknowledge your regrets and the accompanying feelings without judgement. Try to notice any unhelpful thoughts and modify them so they become more neutral or positive.

2: Appreciate what you've learned from the experiences that you regret.

3: Take action to stop making the same mistakes over and over again. Find new ways to learn, grow and move forward from the things you regret. 

Are you ready to create a personalised and effective mindfulness practice that actually works for you? Be sure to check out The Mindful Kind Coaching at www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 214 of The Mindful Kind podcast. 

In this episode, you'll learn what antifragility is and the differences between antifragility, robustness and fragility. 

You'll also hear my top 3 ideas for embracing antifragility to live a more meaningful life, including:

-looking for positive aspects and opportunities in failures

-being less afraid of change and hardship 

-making the most of "seasons" of antifragility 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 312 of The Mindful Kind podcast.

In this episode, you'll discover three important stages that can be helpful when you're making choices that feel right for you.

Stage 1: Collect new information with an open mind (even if you don't agree with it!)

Stage 2: Analyse new information and ask yourself helpful questions, like "Could it be good or interesting if I apply my new knowledge to my life?" 

Stage 3: Experiment and adjust. If you decide to apply new things in your life, notice what works well (and what doesn't!). 

Note: In the episode, I mentioned that I've recently started practicing Qigong and I'm really enjoying it! Click here to watch a masterclass on Qigong or click here to enrol in the same course I've been studying. (Please note these are affiliate links and I may receive a commission if you make a purchase at no extra cost to you). 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 213 of The Mindful Kind podcast. 

In this episode, I've answered a great question from one of my listeners about how to become a more patient person. 

Here are my top 6 tips for cultivating patience:

Tip 1: Practice mindfulness! This practice can help you develop patience over time by letting go of rushing and appreciating the present moment. 

Tip 2: Be self-compassionate - sometimes situations that trigger impatience can be really challenging. Give yourself space to feel impatience without judgement. If you would like some guidance in cultivating self-compassion, be sure to check out my Self-Compassion Meditation Album at: www.rachaelkable.com/shop

Tip 3: Let go of "should" statements.

Tip 4: Take deep breaths to alleviate the intensity of impatience.

Tip 5: Ask yourself if being impatient actually helps! You can also ask yourself if there's something more constructive you could be doing to help the situation, rather than just feeling impatient.

Tip 6: Change your expectations so you're less likely to feel impatient in the first place.

I hope you've enjoyed this episode! Thank you so much and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 212 of The Mindful Kind podcast. 

In this episode, I've answered a lovely listener's question about how to be less of a people-pleaser and start prioritising self-care.

Here are three reasons why it's important to prioritise self-care:

• It can be important for maintaining good mental health 
• It can teach people around you to engage in self-care, too
• It can boost your self-worth and self-esteem

And here are three tips for putting yourself first:

• Clearly know what you want and need so you can communicate it 
• Offer to help when you're actually able
• Be prepared for some resistance when you stop people-pleasing (at least at first!)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 211 of The Mindful Kind podcast.

In this episode, you’ll find out three ways to manage stress during difficult times and my own experiences with these strategies.

The three stress management strategies include:

• Taking care of your physical health

• Using mindfulness and meditation techniques

• Allowing emotions to come and go

In this episode, I mentioned a number of resources, including:

The Lifeline Helpline: 13 11 14

Beyond Blue

Kid’s Helpline

My meditation albums: www.rachaelkable.com/shop

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 210 of The Mindful Kind podcast. 

It's been a challenging time in my part of the world (and much of Australia). The bushfires have caused so much devastation during this fire season and my little family and I evacuated and have been staying in Melbourne. It's been an awful time for so many people but I've also seen incredible examples of kindness and support.

If you're willing and able to donate, please consider the following:

CFA Victoria

Australian Red Cross

Help Save Koalas

In this episode, you'll learn about three types of empathy, including:

• Cognitive empathy
• Emotional empathy
• Compassionate empathy

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 209 of The Mindful Kind podcast. 

In this episode, you'll discover my top tips to help you stick to your New Year's resolutions!

Tip 1: Set small goals and gradually build them up (try halving your "ideal" goal and starting with that)

Tip 2: Write down your goals to help yourself stay accountable

Tip 3: Make your goals fun or interesting

Tip 4: Don't implement all your goals at once - choose two or three to start in January, a few more to start in February, and so on. 

Thank you to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind for your 7-day free trial and, for a limited time, save 25% on an annual subscription.

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 208 of The Mindful Kind podcast. 

In this episode, you'll discover more about an exciting new project I've been working on - The Mindful Kind Book Launch Party! Head over to rachaelkable.com/podcast/208 to find out more and secure your spot in this exclusive online party today!

You'll also hear 3 of my favourite key takeaways from The Mindful Kind book.

Key Takeaway 1: Your mindfulness practice doesn't need to be perfect. You can approach it with an attitude of curiosity, fun and openness.

Key Takeaway 2: Mindfulness can help you develop and strengthen your relationships with other people. This is perhaps the most important benefit I've experienced from my mindfulness practice so far!

Key Takeaway 3: Self-care isn't selfish or lazy - it's an important responsibility that involves genuinely nourishing your needs and wellbeing. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 207 of The Mindful Kind podcast.

In this episode, you'll learn all about values and why it's important to know your own values so you can incorporate them into your life. 

• Values are key concepts that feel important to you, such as creativity, adventure, achievement and compassion.
• Find a list of values online and go through the list. Choose your top 5-10 values and start to think about how much (or little) you incorporate those values into your life.
• Try setting goals based on your most important values.
• Spend more time with people who have similar values to you.

Thank you so much to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind to receive a 7-day free trial and be sure to check out The Desire Map by Danielle Laporte and The Big Leap by Gay Hendricks to get inspired and excited about the New Year!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 206 of The Mindful Kind podcast.

Are you ready to have a great start to the New Year? 

In this episode, you'll discover 4 powerful ways you can prepare for the New Year, including:

• Let go and move forward from old pain
• Reflect on the year that's gone by (don't forget to grab your free copy of my workbook: Appreciate and Reflect on the Year That's Gone By)
• Create a group of balanced and realistic goals
• Start working on your goals before the New Year actually starts

Here are the resources mentioned in this episode:

Coping with Christmas, episode 155 of The Mindful Kind podcast

6 Steps to Overcome Perfectionism, episode 204 of The Mindful Kind podcast

Curation Journal by Saint Belford

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 205 of The Mindful Kind podcast.

In this episode, I've answered a listener's question about how to move forward from a break-up (without destroying the chance to develop a friendship) and how comparison can interfere with moving on. 

The two powerful tips for moving forward gracefully include:

Tip 1: Focus on the values that are important to you (and pause before you react!)

Tip 2: Do things that bring joy and purpose into your life (and also take time to be self-compassionate with vulnerable emotions)

You can get your copy of the Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album

And don't forget to check out episode 44 of The Mindful Kind for self-care tips to help you get through a break-up and episode 45 to help you deal with comparison. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 204 of The Mindful Kind podcast. 

In this episode, I'll be sharing 6 steps to help you overcome perfectionism!

Here are the resources mentioned in the episode:

• Article: How Perfectionism Perpetuates Stress (and what to do about it)
• Subscribe to my newsletter: https://www.rachaelkable.com/subscribe
• Follow me on Instagram: @rachaelkable
• Blog: https://www.rachaelkable.com/blog

The 6 steps to overcoming perfectionism include:

Step 1: Recognise perfectionism

Step 2: Be self-compassionate (check out episode 153 of The Mindful Kind for more tips on this!)

Step 3: Re-frame perfectionistic thoughts

Step 4: Change perfectionistic behaviours

Step 5: Practise imperfection

Step 6: Reward yourself whenever you take a step towards overcoming perfectionism

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 311 of The Mindful Kind podcast.

In this episode, you'll discover four things that can be helpful to do when you're feeling a bit lost (based on my own experiences over the last week!).

1: Take the pressure off yourself and try to avoid making big decisions or changes if you don't feel ready

2: Clean and organise your home or workspace

3: Spend time in nature

4: Remember that feeling lost is usually a temporary experience and simply try to do the best you can to support yourself

Don't forget to subscribe to The Mindful Kind podcast and head over to my website to join my newsletter list at www.rachaelkable.com

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 203 of The Mindful Kind podcast. 

In this episode, you'll learn all about self-fulfilling prophecies, including:

• what a self-fulfilling prophecy is (including two examples from my own life)
• how self-fulfilling prophecies can stop you from achieving great things
• and, how self-fulfilling prophecies can actually help you achieve great things

Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkind to start your free 7-day trial.

I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 202 of The Mindful Kind podcast. 

In this episode, you'll hear about my own experiences with learning how to appreciate the little things in life. Before practising mindfulness, I often felt caught up in my thoughts and distracted from the present moment. Over time, mindfulness has taught me so much about noticing and appreciating little moments.

Here are 5 simple ways you can appreciate some small, yet meaningful, moments in your everyday life. 

1: Notice the warmth of the water when you take a shower

2: Play your favourite song and listen to it like you're hearing it for the last time and you want to remember everything about it

3: Tune in to your sense of smell when you're drinking a hot drink

4: Spend time consciously appreciating nature

5: Find your own favourite mindful moments in your everyday life

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 201 of The Mindful Kind podcast. 

In this episode, you'll discover why it's important to write about your dream life so you can set meaningful, positive and energising goals. 

Head over to www.rachaelkable.com/podcast/201 to grab a free copy of my workbook containing 19 journaling prompts to help you create your dream life! 

In this episode, you'll learn about 5 of my favourite "dream life" journaling prompts, including:

1: What does your ideal day look like?

2: What is one habit you'd like to start?

3: How could you change one relationship in your life for the better?

4: What is holding you back from living your dream life?

5: You feel happiest about yourself when...

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to this special celebration episode of The Mindful Kind podcast! 

Four years ago, I started this beautiful podcasting project and I'm so excited to be celebrating episode 200 with all of my wonderful listeners.

In this episode, you'll hear about some of my favourite episodes and what was happening behind-the-scenes. You'll also discover some of my community's favourite episodes and the top tips from those episodes.

Plus, you'll hear our brand new introduction! Thank you so much to my wonderful partner, Dec, for his hard work on the previous introduction we created four years ago and this beautiful new version.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 199 of The Mindful Kind podcast. 

We're often taught to fear failure, which can result in feelings of frustration, shame, anger, guilt and disappointment. While experiencing failure isn't usually the most enjoyable thing in the world, there are some real upsides to it! 

In this episode, you'll discover why I think failure is really important and three tips to help you find the positive sides to failures and mistakes. 

Tip 1: Look for the lesson in every single failure. Pretend you have your own podcast in which you share failures and what you learned from them in order to help other people!

Tip 2: Talk about the failure in an honest and light-hearted way. 

Tip 3: Remember that everyone fails. Some of the most influential people in the world have failed in spectacular ways and used those failures as motivation to grow. 

Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkind to start your free 7-day trial and be sure to check out How to Fail by Elizabeth Day and The Gift of Failure by Jessica Lahey.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 198 of The Mindful Kind podcast. 

In this episode, you'll learn about being vulnerable and going outside your comfort zone, developing new friendships, setting helpful boundaries and nurturing the friendships which are most important to you. 

Here are the tips covered in this episode:

• Tip 1 is to meet new people by going out of your comfort zone and doing things where you'll meet like-minded people
• Tip 2 is to let go of friendships that don't resonate with you or set boundaries so you can spend time with people who appreciate you
• Tip 3 is to nurture the friendships which are important to you
• Tip 4 is to regularly engage in mindful conversations.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 197 of The Mindful Kind podcast. 

In this episode, you'll hear all about the concept of love languages, developed by Dr Gary Chapman. 

You'll find out more about each love language, including physical touch, quality time, acts of service, gift giving and words of affirmation (plus, you'll discover my own love language!). 

I've also answered some important questions about love languages, including:

• Can you have more than one love language?
• What happens if your partner has a different love language from you?
• How can you get better at using love languages to your advantage?

Thank you so much to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes!

Head to www.blinkist.com/themindfulkind for a free 7-Day trial. Be sure to check out The 5 Love Languages by Dr Gary Chapman, The Miracle Equation by Hal Elrod and Learned Optimism by Martin Seligman. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 196 of The Mindful Kind podcast. 

I recently received an insightful email from the lovely Lauren, who was curious to know my thoughts on self-care versus making excuses. 

In this episode, you'll discover three helpful ideas for engaging in self-care in meaningful and effective ways - without self-sabotage or using self-care as an excuse.

• Decide what self-care really means to you and use this to navigate your self-care practices
• Become more aware of all-or-nothing cognitive distortions (which you can learn more about on episode 182 of The Mindful Kind podcast called Cognitive Distortions)
• Remember that sometimes, self-care can actually be difficult. It can involve choosing to do something good for yourself (or your future self) even when you may not necessarily feel like it. You can learn more about this in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 195 of The Mindful Kind podcast. 

In this episode, you'll learn more about how to embrace uncertainty and feel less overwhelmed by it. 

You'll hear about an interesting study that found people tend to feel more stressed by uncertainty than when they know something bad will happen. You can learn more about this study here: https://www.ucl.ac.uk/news/2016/mar/uncertainty-can-cause-more-stress-inevitable-pain

In this episode, you'll discover 3 tips which can help you cope with uncertainty, including:

Tip 1: Change your perception of uncertainty 

Tip 2: Trust yourself that you can handle any outcome

Tip 3: Be self-compassionate. You can learn more about this in episode 153 of The Mindful Kind podcast.

Thank you so much to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes!

Head to www.blinkist.com/themindfulkind for a free 7-Day trial. Be sure to check out Uncertainty by Jonathan Fields and Rising Strong by Brene Brown to learn even more about coping with uncertainty. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 194 of The Mindful Kind podcast. 

In this episode, you'll hear some interesting statistics about digital use, why it's important to take digital detoxes and the benefits of taking a break from digital devices, including better productivity, more mindful mornings, stronger connections with people and less stress. 

You'll also hear about 4 simple tips to help you implement your own digital detoxes, including:

• Tip 1: Keep your phone out of arm's reach
• Tip 2: Give yourself a time limit for social media and digital use
• Tip 3: Turn off as many phone notifications as possible
• Tip 4: Don't check your phone any time when you're in bed

If you would like to learn more about mindful social media use, be sure to check out chapters 20 and 21 of my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 310 of The Mindful Kind podcast. 

First of all, I have some very exciting news to share! My new online course, Derail Imposter Syndrome, is currently open for enrolment until 8pm AEDT, 15th Dec 2021. Head over to www.rachaelkable.com/podcast/310 to learn more and secure your spot!

In this episode, you'll discover some key signs of Imposter Syndrome, including:

- feeling like an imposter despite evidence that says otherwise

- feeling exhausted or burnt out

- sabotaging your success

- attributing your success almost exclusively to external things

- feeling distressed by mistakes or setbacks

Please keep in mind that this isn't an exhaustive list of signs of Imposter Syndrome and you don't have to experience every sign, either!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 193 of The Mindful Kind podcast!

In this episode, I've shared some interesting research and helpful information about habit formation from an awesome book I found on Blinkist called The Power of Habit by Charles Duhigg. 

You'll learn about chunking, which is an automatic process that helps your brain save energy and forms the basis of habit formation. 

You'll also hear about the three-part loop which makes up a habit, including a cue, a routine and a reward. 

I've shared some of my own experiences with habits and how understanding habits has helped me change unhelpful habits and stick with positive habits!

Thank you to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes! Head to www.blinkist.com/themindfulkind to get a free 7-Day trial.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 192 of The Mindful Kind podcast about relaxation strategies for stress. 

This is the third and final episode of the relaxation mini-series! Be sure to check out episodes 190 and 191 to find out more about the benefits of relaxation and relaxing types of meditation. 

In this episode, you'll hear about 3 relaxation strategies for stress, including:

• Mindfully tuning in to one of your senses
• Using the 4-7-8 breathing technique
• Writing in a journal.

Here are some journaling prompts you can try if you're feeling stuck:

• What are some of the thoughts running through my mind at the moment?
• How am I feeling right now?
• How can I look after myself?
• What are the most important things I need to focus on?
• Who can I turn to for support?
• What can I learn from this situation?

Be sure to check out my 7-Day Relaxation Challenge and the Relaxation Meditation Album here: www.rachaelkable.com/192

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 191 of The Mindful Kind podcast and the second episode of the relaxation mini-series!

In this episode, I've shared some of my initial struggles with meditation and how meditation has gradually become one of my favourite activities for intentional and meaningful relaxation. 

Three types of relaxing meditations I talk about in this episode include:

• Relaxing with each exhale
• Progressive muscle relaxation
• Visualisation

If you're looking for a beautiful relaxation resource where I guide you through relaxing meditations step-by-step, be sure to check out my new Relaxation Meditation Album here: https://www.rachaelkable.com/relaxation-album

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 190 of The Mindful Kind podcast and the first episode of the relaxation mini-series!

I'm so excited to let you know about the brand new free relaxation challenge I've created which you can sign up for here: https://www.rachaelkable.com/podcast/190

You'll receive a beautiful PDF workbook, email support from me for the duration of the challenge and a deep breathing video class at the end of the challenge!

In this episode, I've shared three soothing and relaxing activities, including:

• Lying on your bed with your legs up the wall and listening to meditation music
• Taking a bath with soothing aromas
• Doing something creative and fun

I've also talked about why mindfulness is so important during relaxation practices and you can also learn more about that in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 189 of The Mindful Kind podcast. 

In this episode, I'm sharing my thoughts on a struggle I used to experience regularly, which I call the "Happy Later Fantasy". 

When I was indulging the "Happy Later Fantasy" I was escaping my reality (because I felt like it wasn't good enough) to picture my "perfect future" and all the happiness I would feel one day. 

The problems with doing this on a regular basis?

1. I was practicing the opposite of gratitude by focusing on all the things I didn't like in my life
2. I wasn't taking responsibility for finding happiness in my daily life - I was just waiting for it to magically appear once I achieved certain things.

Here are 3 tips to stop indulging in the "Happy Later Fantasy":

• Be more mindful and appreciate the meaningful moments in your daily life
• Deliberately create happiness by engaging in hobbies and self-care, spending time with loved ones and exercising regularly 
• Let go of pressuring yourself to have a "perfect" future

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 188 of The Mindful Kind podcast. 

In this episode, I've taken some time to think about what I'd like to achieve by the end of the year. I set goals based on different life categories and I'd love to invite you to do the same!

Those goal setting categories include:

• Self-care
• Health
• Relationships
• Work
• Fun

Don't forget to subscribe to my newsletter at www.rachaelkable.com/subscribe and head over to www.rachaelkable.com/podcast/188 to grab a free copy of my Celebrating Your Goals workbook. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Welcome to episode 187 of The Mindful Kind podcast!

In this episode, I'll be sharing some of my own experiences with the benefits of minimalism, including:

• valuing things (like relationships and meaningful work) other than material things (I also mention a book called Lost Connections by Johann Hari and some interesting research starting at Chapter 8)
• more time
• more financial freedom
• less time spent cleaning and organising
• less overwhelm

Don't forget to head over to my blog to also discover 8 minimalism hacks: https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks

I'd also like to say a huge thank you to all my listeners - The Mindful Kind just reach 4 million downloads! I'm completely blown away:) 

Thank you and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 186 of The Mindful Kind podcast. 

In this episode, I'm really excited to be talking about what emotional intelligence is and some simple tips to cultivate it. 

The tips include:

• Being mindful of your emotions
• Learning about common cognitive distortions and how they can influence your emotions
• Sharing about your emotions and listening to other people talk about their emotions

In the episode, I mention a few different resources you can explore:) Here are the links:

5 Soothing Mindfulness Techniques for Winter

Subscribe to my newsletter

Episode 182 and 183 of The Mindful Kind podcast about cognitive distortions

Episode 24 of The Mindful Kind podcast about being a mindful listener

Episode 105 of The Mindful Kind podcast about simple ways to practise communication

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 185 of The Mindful Kind podcast. 

In this episode, I've explored the concept of Mudita (vicarious joy), including what it is, why it's important and how I'll be cultivating Mudita in my own life.

Here are the ways I'll be cultivating Mudita:

• By asking my friends and family about the joyful experiences in their lives
• By feeling happy for people's "highlight reels" on Instagram
• When feelings of jealousy or envy occur, I'll try to lean into Mudita
• By becoming more present for the experiences of joy in my own life

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 184 of The Mindful Kind podcast. 

I'm getting a little candid on this episode and sharing how I'm putting in an effort to be a more positive person. I tend to find it easy to focus unnecessarily on negative things and I'm trying a few different strategies to try to change that!

Here are my tips for cultivating more positivity:

• Start conversations on positive notes
• Exercise (even when you don't really feel like it)
• Practise gratitude every day and in different ways
• Treat yourself with joyful activities

I'd love to hear your thoughts on this, so please come over to my Facebook: www.facebook.com/rachaelkable or Instagram: www.instagram.com/rachaelkable to let me know!

Don't forget to check out some of my other episodes about positivity!

• Episode 160, Make a List of Things to Do For Fun
• Episode 114, Outlooks on Life: Optimism
• Episodes 65-69, The Positivity Series

And head over to my blog to read A Powerful 5-Step Guide for a Happier, More Mindful Life: https://www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 309 of The Mindful Kind podcast. 

Before we dive into the reasons that might be holding you back from success, there's something important to consider... 

What does success actually mean to you? 

Once you feel more clear about that, it's time to take a look at some things that might be holding you back. 

1: Not knowing how to reassure yourself

2: Sabotaging your success or not taking the right actions

3: Lack of confidence 

4: Imposter Syndrome

Head over to www.rachaelkable.com/podcast/309 to subscribe to my newsletter and be the first to know when my new online course, Derail Imposter Syndrome, goes live!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first!

In this episode, I've shared more interesting examples of cognitive distortions, including:

• Magnification
• Emotional reasoning
• "Should" statements
• Labelling
• Personalisation and blame

To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 182 of The Mindful Kind podcast. 

In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions. 

Here are the 5 types of cognitive distortions shared in this episode:

• All-or-nothing thinking
• Overgeneralisation
• Mental filter
• Disqualifying the positive
• Jumping to conclusions (mind reading and fortune telling)

Here are some great references and links for further reading:

TED talk by Dr David Burns: https://www.youtube.com/watch?v=H1T5uMeYv9Q

10 Cognitive Distortions Identified in CBT: https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412

Cognitive Behavioural Therapy: https://www.simplypsychology.org/cognitive-therapy.html

Be sure to tune in next week for Part Two of this episode!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 181 of The Mindful Kind podcast! 

Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:) 

I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards). 

Here are my 4 top tips for finding more life purpose:

• Write down all the things that help you feel purposeful (and perhaps, acknowledge why they help you feel purposeful)
• Visualise your ideal life - notice the parts of your life that are already ideal and think about how you can work towards creating a more ideal life for yourself
• Let go of things that don't serve you or hold you back from achieving your potential
• Remind yourself that it's okay when the reality of achieving a goal is different from what you expected.

If you haven't got a copy of The Mindful Kind book, head over to: http://www.rachaelkable.com/themindfulkindbook

I hope you have a wonderful week, Mindful Kind.