MYBREATHINGMIND

Instead of efforting through with little progress, play with these three concepts to flow more with less effort.

What does it look like to follow the energy of each season? What are the different types of "seasons" that affect our energy and flow? What season are you currently experiencing?

Three practices to shift you from being in a funk to being in flow. We answer the question: do you have to be in a good mood to tap into flow?

As humans, we like certainty. But for many important life decisions, there's no such thing as a guarantee. We're talking about navigating in the frightening space of not knowing.

We're talking about why leaders, artists, and individuals seeking healing adopt the powerful practice of journaling. If you're curious about what journaling can do for you, but not sure where to start, this 365-day daily coaching prompt guided journal is a useful tool. To find out what's blocking your clarity, take this free clarity survey. If you're looking to receive more personalized support, begin here.

More time = more flow. We talk about how to create more time to experience more flow.

Ample research shows experiencing states of flow or being in the zone is critical for leadership and well-being. But how do you create space for flow when your day's already full?

If you've ever wondered why you're still dissatisfied or stressed even though you're living according to your values, this episode is for you.

To kick off season 5, we're talking about the root cause of why we procrastinate (it has nothing to do with the task itself), and how to find our focus.

We talk about what happens when your dream job is no longer the dream, sitting in the discomfort of the space between your current reality and your truth, and allowing space to reflect and process to create a path forward.

We discuss what personal truth feels like in the body, living an unconventional path, and trust, courage, and faith in the unknown.

We discuss redefining success, early programming, boundaries for sharing, and the healing properties of living your truth.

Being true to yourself as well as at work can build your reputation and career path. We discuss purpose, core beliefs, perfectionism, and burnout with the attorney population that she serves.

Three perspectives to consider when your truth feels too big to handle.

We discuss what blocks your truth and ways to reconnect and see your truth with clarity.

5 things to consider when your truth conflicts with other people.

Episode Summary In this practical exploration of navigating conflicting truths, Ruth illuminates why disagreements escalate and how to transform them into opportunities for genuine understanding. Rather than focusing on being right or avoiding conflict altogether, she offers a nuanced approach to honoring your perspective while creating space for others'. Through concrete examples and actionable language patterns, listeners will learn to differentiate between subjective and objective truths, welcome diverse perspectives, and find middle ground without sacrificing their values. This episode provides essential tools for maintaining relationships and moving forward constructively even when fundamental differences emerge. In This Episode: Introduction: The problem with conflicting truths Common misconception: Agreement vs. clarity as the goal What's really happening: Subjective truths being treated as objective facts Practical shift: How to state your truth while making room for others' Integration exercise and closing thoughts The Problem: When Your Truth Collides With Someone Else's What many professionals experience is the friction that arises when we realize our perspective drastically differs from someone else's. These moments of misalignment can quickly escalate from slight disagreements to full-blown conflicts, especially around topics we care deeply about. The conventional wisdom suggests that we have two options: either convince the other person we're right, or submit to their perspective to keep the peace. Both approaches typically leave us feeling either combative or compromised. But this approach often leaves us feeling dissatisfied and frustrated because it treats differences as problems to be solved rather than inevitable aspects of human diversity. We end up either avoiding important conversations or engaging in them in ways that damage relationships. The Myth: You Must Choose Between Your Truth and Harmony Myth: When your truth conflicts with someone else's, someone must be wrong, and someone must give in. This myth persists because we've been conditioned to treat all truths as objective facts rather than recognizing that many important truths are subjective experiences, opinions, preferences, and perspectives. The real cost of believing this myth is that we approach conversations as battles to be won rather than explorations to be shared. We focus on proving our point instead of understanding different viewpoints, which prevents meaningful connection and progress. What's Really Happening: The Confusion of Subjective and Objective Truth What I've discovered through facilitating difficult conversations is that most conflicts arise not because people disagree about objective facts, but because they're treating subjective truths as universal. When someone says "This is the best choice" or "This is what everyone wants," they're presenting their subjective experience as objective reality. This creates immediate resistance because it invalidates others' equally valid perspectives. This connects to our deep human need to be seen and validated. When someone presents their opinion as universal truth, it can feel like they're erasing our experience and right to a different viewpoint. Our natural response is to defend our perspective, often by doing the same thing—presenting our subjective tru

We explore why we stop telling our truth, the power of truth-telling, and a compassionate approach to expressing one's truth.

Reconnect with your truth by auditing these 3 areas, and close the gap between your truth and your actions.

When the noise around you is dialed up, you can feel confused and unsure about your next step. Ask yourself these 3 questions to help you connect with your inner guidance.

What we're getting wrong about self-compassion - what it isn't, what it is, and how to do it simply.

A life coach is a loaded term that means different things to different people. I'm demystifying the role of a life coach - what value they can bring, how to pick one, and who to stay away from.

Episode Summary When asked about the most challenging aspects of self-care, people consistently mention three interrelated struggles: creating boundaries, saying no, and prioritizing time. In this episode, we explore how traditional boundary-setting advice often falls short, and introduce three foundational principles that make boundaries feel less like a struggle and more like an expression of self-respect. Whether you're highly sensitive to others' emotions or simply find yourself overcommitting, these principles will help you reclaim your time and energy without the guilt that often accompanies boundary work. In This Episode: Common boundary struggles and how they manifest in daily life Why traditional boundary-setting advice often doesn't work Three powerful principles that transform your approach to boundaries How sensitivity affects boundary creation Practical ways to implement these principles for authentic self-care The Challenge: When Boundaries Feel Impossible If you struggle with boundaries, you might recognize these patterns: overcommitting your time and emotional resources to others' problems, overextending yourself because you fear saying no, or allowing external circumstances (like other people) to dictate your moods and priorities. This can look like losing half your day because a colleague "sucked you into their negativity and drama," feeling perpetually exhausted from helping someone who never changes, or having meaningful gatherings ruined by the burden of managing difficult relationships. Rather than offering yet another set of techniques that you likely already know, this episode takes a different approach—focusing on the underlying principles that make boundary-setting feel natural rather than forced. The Principles: A New Framework for Boundaries Principle #1: We are each responsible for our own actions and feelings This means recognizing that you're not responsible for someone else's actions and feelings, nor is someone else responsible for yours. Though simple in theory, this principle becomes complex in practice because of our upbringing and cultural conditioning. As children, we relied on others to understand and regulate our emotions because we lacked those skills ourselves. Common phrases like "eat your veggies and make mama happy" shaped our perception that we're responsible for others' emotions. The trouble begins when we develop patterns of neglecting our needs to accommodate others. Over time, we lose our sense of self and what we truly want. Principle #2: Ask for what you need Asking for what we need is fundamental to self-empowerment. As long as we're not expressing our needs, we're not fully participating in creating our circumstances—we remain passive recipients waiting for things to happen to us. Think of your sphere of control as the innermost of three concentric circles. This represents everything you have full control over. The middle circle is your sphere of influence—things you can affect but not control. The outermost circle contains everything beyond your control. When we focus outside our sphere of control, we drain our energy and increase stress. Conversely, focusing on what we can control—including expressing our needs—empowers us and reduces stress. Principle #3: Know what

How do you discern what's good for you versus what's harming you?

Most of us are bad at feelings because most of us weren't taught what feelings really are, their purpose, and what to do with them. Understanding our feelings empowers us to have more control over our decisions and actions.

We're talking about the lies in our lives and the possibilities that can open up by telling ourselves the truth.

Perfectionism is an outdated strategy that no longer serves you that keeps you stuck. The sooner you're able to see this, the sooner you're released from the perfectionism trap.

What if self-care isn't another thing on your to-do list that you don't get to? What would change for you if self-care is how you do everything?

What makes one person bounce back from setbacks and another spiral and lose focus? It's these 5 drivers that build resilience.

Healthy productivity helps us; toxic productivity breaks us down. If you're experiencing the opposite of thriving while being productive, you might not be aware of the natural cycles in nature that help with your productivity.

Episode Summary In this thought-provoking exploration of conscious consumption, Ruth reveals how our purchasing power can become a potent force for creating the world we wish to see. Moving beyond simplistic views of shopping as either shallow consumerism or necessary survival, she offers a nuanced perspective on how intentional spending aligns our values with our actions. Listeners will discover practical questions to audit their spending habits, learn to recognize when they're shopping on autopilot, and develop strategies for using their financial choices to support what truly matters to them. This episode transforms everyday transactions into meaningful opportunities to vote for the future we want to create. In This Episode: Introduction: Shopping as a form of power and influence Key concept: Conscious vs. unconscious consumption Challenge explored: Aligning spending with values Practical application: Two questions to transform your relationship with shopping Closing insights and reflection The Challenge: When Shopping Becomes Automatic What many professionals experience is disconnection from the impact of their everyday purchases. We shop on autopilot—buying what's convenient, what's marketed most effectively, or what we've always bought—without considering how these choices shape our world. The conventional approach often frames shopping as either a shallow indulgence to be minimized or a necessary evil for survival. This polarized view prevents us from recognizing the true power of our purchasing decisions. This creates a situation where our money may be supporting practices, companies, or systems that conflict with our deeper values and vision for the world. The disconnection between our values and our spending habits can contribute to a sense of powerlessness and fragmentation in our lives. Key Insight: Shopping as Voting for the World You Want When we look deeper at consumption, we discover that every purchase is an investment of our energy that either amplifies or diminishes what matters to us. Money is a form of energy exchange, and whatever we focus our energies on grows. Each transaction either supports or violates our personal values and either contributes to or detracts from the kind of world we want to live in. What's often overlooked is how small, consistent choices compound over time to create significant impact. While a single purchase may seem inconsequential, the pattern of our consumption collectively shapes markets, communities, and ultimately our planet. When we shop consciously, we transform everyday transactions from mindless habits into meaningful expressions of our values and vision. Practical Application: Two Questions for Conscious Shopping To begin integrating this insight into your daily life, ask yourself these two powerful questions before making purchases: Does my spending honor my values? Consider whether your purchase aligns with what truly matters to you. Does it promote your wellbeing or sabotage it? Does it satisfy you or leave you feeling empty? Does it support your life vision or distract from it? For example, investing in quality food might honor your value of health, choosing supportive shoes over fashionable but uncomfortable ones might honor your value of wellbeing, or saving for experiences rather than accumulating possessions might honor your va

Do this one thing to create a productive relationship when working with difficult bosses.

Intentional eating gave me more energy, better physical health, improved moods & increased mental clarity. We also talk about the 4 most harmful foods to avoid for mental & physical wellbeing.

Adopt this one calendar habit to change your life & use these 5 calendar tips to improve your productivity.

What do you think is the difference between leaders who make the world better versus leaders that create more problems? The answer is this one simple inner state of the leader. In this episode, we talk about applying 5 principles of conscious leadership to create a better world - even if you don't lead a team!

We all know self-care is important. But what do we do when there seems to be a block between knowing something and doing something? We’re talking about how to self-care when we don’t know where to start or when we don't want to.

Why do we have stressful thoughts at night & 5 things that you wouldn't think to do to alleviate them and have a peaceful night's sleep.

Think you have boundary issues, but don't know where to start to fix it? Simply only focus on this 1 thing to begin setting and respecting boundaries.

Kicking off Season 2 talking about intentional living - what it means, the benefits, and the first steps to creating an intentional life.

Episode Summary In this enlightening episode, Ruth explores how one small word—"and"—can transform our inner landscape from conflict to harmony. Through practical examples and psychological insight, she reveals how the word "and" creates mental spaciousness, dissolves limiting either/or thinking, and releases us from unnecessary emotional tension. Whether you're caught between competing values, conflicting emotions, or challenging decisions, this episode offers a simple yet profound linguistic shift that can immediately reduce stress and expand your perspective. Listeners will learn how to identify when they're boxing themselves in with black-and-white thinking and how to use the power of "and" to embrace life's natural complexity. In This Episode: Introduction: The stress of either/or thinking Key concept: How "and" creates emotional spaciousness Challenge explored: The tension of forced choices Practical application: Three ways to incorporate "and" thinking Closing insights and reflection The Challenge: When We Feel Torn Between Options What many high-achieving professionals experience is the internal tension that comes from feeling pulled in multiple directions. You might find yourself torn between being grateful for what you have versus acknowledging that some of your needs aren't being met. Perhaps you feel conflicted between doing work you love versus doing what pays the bills, or between self-care and caring for others. The conventional approach often leads to black-and-white thinking where we believe we must choose one option and reject the other. This creates unnecessary internal conflict as we force ourselves to prioritize one value, need, or truth at the expense of another. This creates a situation where we experience ongoing stress from the sense that something important to us is being sacrificed or denied. The psychological tension of these false dichotomies drains our energy and clouds our thinking. Key Insight: The Spaciousness of "And" When we look deeper at how language shapes our experience, we discover that the simple word "and" has remarkable power to transform our inner landscape. The tension we feel when forced to choose between competing truths, values, or needs isn't necessary. In most cases, we're operating under the false assumption that these elements must be mutually exclusive. By introducing "and" into our thinking, we create space for multiple truths to coexist. What's often overlooked is how frequently we use the word "but" to create artificial opposition in our thinking. "I'm excited about this opportunity, but I'm nervous" creates a very different emotional experience than "I'm excited about this opportunity and I'm nervous." The first formulation sets up a conflict that needs resolution, while the second allows both feelings to exist simultaneously without contradiction. This shift from "but" to "and" isn't merely semantic—it creates real neurological and psychological spaciousness that allows us to process complex situations more effectively. Practical Application: Using "And" to Create Inner Peace To begin integrating this insight into your daily experience, watch for these three signs that you could benefit from the power of "and": Notice when you're limiting yourself with "but": Pay attention to how often you use "but" in your internal dialogue or conversations. Each "but" si

Do you live in a competitive world? Do you feel like other people's success deflate you? We're talking about how to be happy for others, instead of feeling defensive about other people’s achievements. Specifically, the 3 mindset shifts that can help us find peace when the green-eyed monster appears. 

What is it? Why we don’t practice it? How we conflate it with things like self-pity, self-indulgence, or being undisciplined. 5 simple ways to begin practicing self-compassion today to experience more peace. 

Creating 4 types of spaces to guide you through a job transition. We talk about grief & re-defining your identity that comes with job loss. 

What are the signs of trust issues? The difference between distrust of others vs. lack of self-trust? Where do trust issues come from? And 6 ways to find peace through it all.

Episode Summary In this compassionate exploration of self-sabotage, Ruth illuminates why capable, intelligent people repeatedly undermine their own success and happiness. Moving beyond simple willpower explanations, she unveils four fundamental reasons behind self-sabotaging behaviors - from not believing we deserve success to avoiding uncomfortable growth. With warmth and insight, Ruth guides listeners to recognize that self-sabotage isn't a character flaw but a protective strategy that once served a purpose. Through practical techniques for recognizing and shifting these patterns, she offers a path to self-understanding that transforms guilt into healing awareness, helping listeners create meaningful, lasting change in their lives. In This Episode: Introduction and context setting Key concept: Self-sabotage as protection, not weakness Challenge explored: The hidden reasons we undermine our success Practical application: How to recognize and transform sabotage patterns Closing insights and reflection The Challenge: When You Get in Your Own Way What many high-achievers experience is the frustrating pattern of setting goals they genuinely want to achieve, knowing exactly what would move the needle toward success, but then doing the exact opposite. Whether it's procrastinating when you have important work to do, "cheating" on a health plan you committed to, or somehow managing to ruin good relationships just as they're developing – self-sabotage feels both baffling and shameful. The conventional approach often leads to harsh self-judgment and doubling down on willpower. We tell ourselves we just need more discipline, more commitment, or stronger boundaries – yet these strategies rarely create lasting change. This creates a situation where we're not only failing to achieve our goals but also compounding that disappointment with a layer of shame and self-blame that makes everything harder. If you've experienced this cycle, you know how it can erode your confidence and make you question your capabilities. Key Insight: Self-Sabotage as Self-Protection When we look deeper at self-sabotage, we discover something surprising – it's actually a form of self-protection, not a character flaw or moral failing. Self-sabotage is what happens when we consciously or subconsciously prevent ourselves from doing what's objectively best for us. But rather than viewing this as weakness, we can recognize it as a strategy our minds developed to protect us from something that feels threatening. What's often overlooked is that there are specific, identifiable patterns behind most self-sabotage. I've observed four main reasons why we engage in self-sabotaging behaviors: You don't believe you deserve it: When success, health, or happiness feel fundamentally undeserved, sabotage becomes a way to maintain congruence with your self-image. What's negotiable versus non-negotiable in your life reveals what you truly believe you deserve. You believe getting what you want will create more pain: Sometimes we associate success with potential negative consequences – like increased responsibility, visibility, or the possibility of later failure. Our minds calculate that it's safer to stay where we are than risk greater pain later. You avoid what's uncomfortable: Change and growth inherently involve discomfort and uncertainty. When we conflate discomfort with danger, we'll instinctively pull back from growth o

I share my personal experience of burnout, what research says about the causes of burnout, and 5 ways to heal and recover from burnout.

Episode Summary In this reassuring exploration of imposter syndrome, Ruth reveals why even legendary figures like Maya Angelou, Tom Hanks, and Sheryl Sandberg have struggled with feeling like frauds. Moving beyond superficial "just be confident" advice, she uncovers three fundamental causes of imposter syndrome: belonging uncertainty, perfectionism, and the challenge of navigating multiple identities. With warmth and insight, Ruth offers five practical strategies to find peace amid self-doubt, showing how imposter feelings can actually become a pathway to greater authenticity and impact. Listeners will discover how to transform the painful experience of feeling like an imposter into a source of strength and connection. In This Episode: Introduction and context setting Key concept: Imposter syndrome as universal experience Challenge explored: Finding peace despite self-doubt Practical application: Five strategies to transform imposter feelings Closing insights and reflection The Challenge: When You Feel Like a Fraud What many high-achieving professionals experience is the persistent feeling that they don't belong in their position, that they've somehow fooled everyone, and that it's just a matter of time before they're exposed as frauds. This experience—imposter syndrome—creates a particular kind of anxiety that's both persistent and isolating. The conventional approach often dismisses these feelings as simple insecurity or suggests that confidence alone will solve the problem. But for those living with imposter syndrome, these solutions feel superficial and invalidating. This creates a situation where the internal experience of fraudulence persists even as external achievements accumulate, leaving successful people feeling disconnected from their accomplishments and constantly afraid of being "found out." The psychological toll of this disconnect can be enormous, affecting performance, wellbeing, and the ability to fully engage in professional and personal life. Key Insight: The Three Roots of Imposter Syndrome When we look deeper at imposter syndrome, we discover it's not simply about low confidence or modesty gone wrong—it has specific psychological roots that help explain why even the most accomplished people experience it. There are three common reasons why we experience imposter syndrome: Belonging: When you've been taught that your message doesn't matter or that you're different in a way that can't be fully seen or accepted, you develop a sense that you don't truly belong in certain spaces. This is especially common for women and minorities who have been explicitly or implicitly silenced throughout their lives. Perfectionism: The tendency to believe that everything you do must be perfect or you've failed creates self-imposed pressure to know everything and guarantee success before taking action. While perfectionism may have driven achievement, it also makes you vulnerable to imposter feelings because perfection is unattainable. Code Switching and Living Multiple Lives: When you regularly adjust your style, appearance, behavior, or expression to optimize the comfort of others, you develop an awareness that you're withholding parts of yourself from interactions. This compartmentalization creates tension that threatens authenticity and feeds imposter feelings. What's often overlooked is how these patterns developed as legitimate survival strategies in envi

Episode Summary In this revealing exploration of mental stress, Ruth uncovers five often-overlooked reasons behind our stressful thoughts and offers practical, accessible ways to ease our minds. Unlike conventional approaches that focus merely on symptoms, this episode dives into the root causes of mental tension - from our industrial conditioning to viewing ourselves as production factories, to the disconnect between our value and productivity. Listeners will discover how to recognize unhelpful thought patterns, regulate their emotional responses, and develop practical daily habits that create genuine mental peace without requiring major life overhauls. In This Episode: Introduction: The problem with a constantly racing mind Common misconception: Stress is just about being too busy What's really happening: 5 hidden causes of mental stress Practical shift: 5 actionable techniques to relax your mind Integration exercise and closing thoughts The Problem: When Your Mind Won't Quiet Down What many high-achieving professionals experience is the constant background noise of a mind that refuses to settle. You might find yourself staying up worrying about the future or feeling bad about the past. Perhaps you replay scenarios in your mind for days, wake up feeling like you're already behind, or regularly battle self-doubt and self-sabotage. These stressful thought patterns aren't random – they're manifestations of deeper patterns that keep us trapped in mental tension. And while most conventional advice focuses on symptom management through meditation or breathing techniques, we rarely address the underlying causes of why our thoughts are stressing us out in the first place. The real challenge isn't just having stressful thoughts – it's understanding where they come from and how they've become so deeply integrated into our daily experience. The Myth: Stressful Thoughts Are Just Part of Modern Life Myth: Mental stress is simply the price we pay for being busy, productive people in today's world. This myth persists because our society has normalized cognitive overwhelm as a badge of honor. We've collectively bought into the narrative that a racing mind equals productivity and importance. The real cost of believing this myth is that we stop looking for the root causes of our mental strain. We accept the discomfort as inevitable rather than questioning what's creating it in the first place. This prevents us from finding lasting solutions and keeps us caught in cycles of temporary relief followed by renewed stress. What's Really Happening: 5 Hidden Causes of Mental Stress What I've discovered through working with clients is that there are five fundamental drivers behind our stressful thought patterns that people rarely discuss: We think we're factories: Our society adopted thinking from the industrial revolution that values constant productivity. We learn to work tirelessly like machines, leaving no moment for rest or stillness, which prevents our minds from processing and integrating experiences. We've been misinformed about our value: We've been taught our inherent value is tied to our productivity. If we believe this, we never stop striving to prove our worth through achievement and ou

In our first ever episode, I’m talking about YOU - your most precious asset, and reconnecting with what matters most to YOU. Also what you can look forward to in future episodes.