Blog
Give the Gift of Clarity, Calm, & Confidence
As the end of the year looms large in front of us, and our New Year’s resolutions have long disappeared in the rear-view mirror, we can start to get a little down on ourselves.
Stress creeps in.
A panic can start to rise in us.
What will next year bring?
More of the same?
Will I get to where I want to go?
If you are feeling that, I can assure you, you are not alone.
What can help?
My newest offer!
It’s two specially designed coaching calls, curated to help you calm down, unburden, gain some clarity, and step forward with confidence.
Available now for use through December and January.
You’ll be able to use it to wrap the year up with a pretty bow and say to yourself:
Thank you.
Thank you for supporting me.
Thank you for putting up with me.
Thank you for being a great boss, a great employee, an epic friend, and a caring sidekick.
If that sounds like the gift you want to give yourself,
purchase yours HERE.
And if that sounds like a thank you you want to say to someone else,
you can purchase a gift card HERE.
What do you buy for people who are hard to purchase for?
The people who have everything they materially need?
Knowledge.
Strength.
Clarity.
Peace.
Confidence.
That would be a good start, I reckon.
If your friend takes away just one of those from our two sessions together, that’s a gift that will continue to repay them for the rest of their lives.
That gift is priceless, but since I do run a business and you’ve forced me to put a price on it, I’ve made it affordable, accessible, and doable.
As my gift to you, to say thank you. You’ve got this.
Thank you for a wonderful year of support, for being a great sidekick, my cheerleader, and for keeping on keeping on.
I hope you can make use of this wonderful offer and join me in the coming months.
Buy one for yourself and gift one to a friend.
See you there,
Steph
Your personal coach
Order my special offer HERE: The Clarity, Calm & Confidence Coaching Pack
Order it as a gift card HERE
Lessons from driving a Porsche
Let me tell you a story.
12 months ago I drove to a beautiful little village in the heart of a valley.
To get in and out of that valley, I needed to drive an unfamiliar path; 10kms of steep, narrow, winding roads.
Now, I consider myself a competent driver and have had my licence for decades.
But this road was different, it was unpleasant.
My stomach was in my throat. The roads were narrow. The cliff was steep. The gutter seemed so close. Inches away from peril at every turn. And yet the locals were flying around it without a care in the world.
I wondered how could they live here and traverse these roads every day?
What was I doing wrong?
Should I give up my licence simply because of this one stretch of road I find tricky? Of course not.
It really took the shine of this quaint little village trip. Yet I knew I wanted to return.
But should I? With that road? Really? I must admit, if I did return, I wouldn't be looking forward to it.
Yet back I went, and this time... I took a Porsche.
The result?
The road was still the same, just as I remembered it. Just a narrow, just as steep, just as windy.
But some how I drifted around the corners smoother, I powered up the hills like they didn't exist, I jauntily waved to the locals as I glided by (ok I made that last bit up)
The lesson:
Don't shy away from your challenges. The more you do something you will get better at it, with or without help.
But the lesson from driving a Porsche:
With the right tool, your progress through those same challenges will skyrocket, and they can even be fun.
The right tool empowers you. It builds your self confidence, your self belief, even your self image. It helps you regain control and enjoy the ride.
I'm not advocating for luxuries you can't afford, or promoting happiness only through material gain.
The reality is there are situations when a Porsche would actually hinder your progress. Times when your trusty 15 year old Toyota Hilux would be the correct tool for the job.
What I'm doing is letting you know there are tools out there built to help you with your particular challenging stretch of road.
What are some of those tools?
Friends.
Books.
People who’ve travelled the road before you.
Therapists.
Coaches.
Tools that help you navigate your specific challenges, whether that’s:
Confidence
Weight loss
Anger management
Intimacy
Business
Entrepreneurship
Journaling
Marriage
Time management
Saying no
Parenting kids with additional needs
Body image
Mindset
Leadership
Navigating grief
…and more.
I’m not telling you you have to work with me.
I simply hope this nudges you to look honestly at your tricky stretch of road and explore what tool might support you right now.
How do I help?
I'm a coach who, like the Porsche, helps you gain confidence and feel in control.
I don't make the road flat for you, I empower you to go up the hills.
I don't straighten the road for you, I help you enjoy the corners.
I don't widen the road, I help you gain a broader perspective.
Some of the tools I offer are free. Some require an investment.
All of them are designed to help you take the scary part out of the drive.
Bellow are some tools that are available to you this week.
Feel free to avail yourself of them, ask questions, and take one for a drive.
Steph
Your Personal Coach
This weeks tools for you:
Improve Your Productivity + Focus Workspace — Free
A dedicated space to get a task done with like-minded people.
Perfect if you need motivation, accountability, or help keeping your mind from wandering.
Pairs beautifully with the Friday planning workshop.
Monday 24th Nov, 2–4pm AEST
Free via Zoom from anywhere.
Click HERE to join
Interactive Weekly Planning Workshop — Free
A two-hour guided planning session.
Close out your week, enter your weekend relaxed, and know everything is done or scheduled.
Friday 28th Nov, 2–4pm AEST
Free via Zoom from anywhere.
Click HERE to join.
Finish The Year Strong — One-on-One Workshop — Free (1 spot left)
End the year with clarity, energy, and direction.
A fun, interactive session to reset and refocus.
Saturday 29th Nov, 9am AEST (90mins)
One spot available.
Book via the link HERE — or just reply to this email.
One-on-One Personalised Coaching — Investment Required (Consult Free)
Custom packages available for your personal goals.
Find your focus, understand what you need, and see whether coaching is right for you — no pressure, no obligation.
Find out more and book HERE
Your Greatest Love is Still Ahead of You
Your greatest love is still ahead of you.
What a wonderful thought.
Regardless of if you are happily or unhappily single, happily or unhappily married for decades - your greatest love is still ahead of you.
Why?
Because its not about another person.
It's about you getting to choose how you love.
How you give and receive love.
How you love who you are, what you are, where you are.
We get to constantly grow and shift.
Even if nothing externally changes. Especially if nothing external changes.
For some, the concept of love feels obscure.
For others, it is cut and dry.
Regardless of how you currently are thinking, what would it be like to sit comfortably in love of your self, love of your life, love of your past, love of your partner?
I'm curious, how would you describe love?
How does it feel to you?
How do you know you are feeling it?
And how does it feel to be reminded that your greatest love is still to come?
Not a person, but the depth of your love; the way you love and are loved is still unfolding.
Reply to me here and tell me. I would love to know your thoughts, your joys and what you struggling with when it comes to love.
Steph
Your personal coach
How do you fix it when things go wrong?
This is an open question.
I would love to hear what you have to say.
Take a minute to reflect on a time when things didn’t go the way you hoped.
How do you usually respond when things "go wrong"?
Is it some form of fight, flight, freeze or fawning?
Looping, nagging, negative thoughts?
Sleepless nights? Catastrophising? Self blame?
What do you struggle with when things don't go the way you planned?
How would you like to react?
What is in the way of you acting that way?
You always work it out, so how have you ultimately fixed it when things have gone wrong?
I would love to know.
Reply and share your thoughts.
Your personal coach,
Steph
How do you Argue?
We need to talk.
What do you think of when I say 'argue'?
What do you picture?
Two people in the kitchen, one getting big and loud, the other with hand on hip, leaning forward, pointing a finger?
Take a minute to think; which one, if either, are you in that picture?
How did you get there?
What is the point of it?
What is the objective of both people?
Good old google tells me there are two definitions for the word 'argue'.
argue
/ˈɑːɡjuː/ 1. give reasons or cite evidence in support of an idea, action, or theory, typically with the aim of persuading others to share one's view.
2. exchange or express diverging or opposite views, typically in a heated or angry way.
There are two different vibes here, and I want to offer you the thought that you have the option to choose which one you want to be.
Person 1. goes into a situation with the aim to persuade others of an idea, a course of action, or a theory they have by using reason and evidence.
or
Person 2. expresses their diverging or opposite views, typically in a heated or angry way. They use loud, aggressive, attacking behaviour to show they are hurt, they have been misunderstood, that the other person is wrong, or that their own point is correct.
Notice, Im not saying don't argue. Im asking you to pay attention to how you argue.
What is your objective?
To persuade to change with constructive thoughts?
Or to persuade to change by belittling and inciting fear.
I think we all want to be person #1, right?
But how?
This requires us to take a second to work out what our objective actually is. Even write it down first. Have it clear in our mind.
So when a conversation goes off track (and they do), we notice it and we can steer it back to where we want it to be, to who we want to be in an argument.
What happens when things go pear shaped?
Ok, story time
This happened to me the other day.
I knew what I wanted to say and why I wanted to say it - my objective.
As I was consciously trying to steer the ship away from the rocks of a heated conversation, I smashed right into them. My words came out all wrong, in a jumbled mess - Even the best laid plans go awry, misunderstandings happen, and here is the risk of either party quickly becoming person number 2.
Thats ok. Nothing has gone wrong. This happens. What to do next?
I had to take a minute (or a couple of hours) to allow space for my frustrationthat I had got it wrong, that I was misunderstood and to regroup.
I reflected on what my intention was. I wrote it down.
I took ownership that I got in the weeds with my words.
I was able to apolgoise and restate my intention.
Bingo
Back on the same page.
Give it a go next time you feel yourself taking offence, being misunderstoodor that the argument is escalating into blame, name calling, anger or frustration.
You can argue without the use of these.
You can choose to be person #1 or person #2 in an argument.
If you feel you need someone to thrash it out with... let's talk.
Start here by booking your free consult
Your personal coach to arguing better,
Steph
PS. Want to know more about how a personal coach can help you feel more in control? Head to the website here
Your brain is built to change. Here’s how to speed it up
4 key ingredients to harness you ability to improve.
We all naturally want to grow, to develop new skills, to improve in some way, right?
Maybe we want to communicate better, manage time more effectively, exercise more, or simply feel more at peace.
Maybe it shows up for you as wanting to argue less, stop procrastinating, be more productive, or lose weight.
Either way, all of those outcomes require us to learn new skills.
The problem: learning new things seem impossible, it takes forever, and its infuriating when we don't get it right.
Can you relate?
You are not alone. Many of us struggle to believe change is even possible, to believe that improvement is something we can truly control.
But your brain knows better. It knows change is possiblebecause you have a beautiful inbuilt system designed to grow and adapt.
It's called NEOROPLASTICITY
This is where I get a bit sciency.
What is neuroplasticity?
Neuroplasticity is a fancy word that encompasses your brain’s natural ability to rewire itself, to be moulded into something new, to learn and grow.
Your brain adapts as you experience "good" and "bad" things. Your behaviour shifts accordingly.
But the real exciting part is that you can choose to engage this adaption process deliberately.
You can choose to learn new skills. Skills you may have once thought impossible.
Most people think it’s all about repetition.
But repetition alone isn’t enough.
There are four key ingredients your brain needs to fully engage neuroplasticity. They’re surprisingly easy to overlook:
4 key ingredients you brain needs in order to engage neuroplasticity.
Alertness and Focus – this is the foundation, the stage for growth. Proper nutrition, hydration and movement all help with being alert and focused on the skill we want to learn.
Make Mistakes – yes, all that frustration we experience when growing and making mistakes actually trigger the rewiring process. Read that again: mistakes are essential.
Mental Reflection and Rehearsal – Don't miss this step. It is important. We need to take time to reflect on our attempt and decide what worked, what didn't and how we would like to do it differently next time.
Sleep – Get enough, good sleep! Sleep is where the actual brain “renovations” happen. During sleep, your brain pulls together all the focus, effort, errors, and reflection to build stronger, more efficient connections.
Do you struggle in any of these areas?
Do you sleep well?
Have trouble focusing?
Beat yourself up when you "fail", rather than planning how to try again?
This is where I come in.
My clients report sleeping better, become more productive, they stop beat themselves up over their mistakes, and they rekindle their zest for growth
Why? because I provide the opportunity to revise and rehearse in a neutral space.
By harnessing your brain’s natural ability to change, you can become more productive, stop people-pleasing, set healthier boundaries, lose weight and argue less.
If you want to try it for yourself and see how personalised coaching can help you optimise you? Get in touch.
You can email me or simply book a free consult.
Book your free consult here
And if you’d like to dive deeper into the science around neuroplasticity, here’s an excellent explanation of neuroplasticity by Dr Andrew Huberman
Your personal coach,
Steph
PS. Want to know more about how personalised coaching can help you reach your goals? Visit my website here
What if nothing has gone wrong?
Disappointment doesn't spell the end of desire
Are you among the many people who struggle to articulate your desires or to set goals?
Perhaps you set them but don't chase them down?
What do you think is holding you back?
I find, sometimes what holds us back from setting a goal is the fear we won't achieve it.
If we don't achieve it, then we have to deal with feeling disappointment.
And who likes that feeling?
Not many of us would say disappointment is in the top 10 feelings we love to feel.
So we avoid it. Set the bar lower... you know, just in case. Give ourselves an out.
So whats the answer?
Just knowing that disappointment comes from thoughts like "this shouldn't have happened", "this should have been easier", "this shouldn't take this long", "they should have acted differently" gives us the key to handling it.
Notice all the "shoulds"? Our expectations? The disclaimers?
We shouldn't feel disappointment.
But what if nothing has gone wrong?
What if feeling disappointment is a normal part of the process?
What if feeling disappointment is not the end of our desire. But simply hones it. Gets us one step closer.
What if disappointment isn’t proof you’ve failed. It’s proof you’re in the arena.
What then?
Then we don't fear disappointment but we meet it and use it.
It opens us up to trying again.
To the possibility we are on the right track.
Disappointment may feel yuck. But its not the end.
The key is to reframe our expectations and strengthen our “try again” muscle.
How do you do that?
Deliberately create and practice the thoughts that keep you moving forward when plans wobble.
Here are some great thoughts to practice:
Nothing has gone wrong here.
This didn’t go as expected… and that’s OK.
My pace is exactly right.
I expected hiccups.
Other people’s opinions/actions/attitudes don’t need to derail me.
Mistakes ARE part of the plan.
I’m learning as I go.
Notice how those thoughts make you feel? So much lighter.
Over to you, now it’s your turn to write 3–5 empowering thoughts you’ll reach for next time things don’t go as planned.
This new way of thinking can feel foreign and may take practice to master. But don't give up.
If you need to run through it with me, hit reply and let me know what you are struggling with.
Your coach,
Steph
PS. Want to know more about how I help people overcome disappointment and learn to desire again? click here
Luxury without the price tag
"It Was So Luxurious"
I just had a client who completed her free consult with me.
Afterwards I asked her how she felt.
With a smile, she said she felt guilty.
What??
Guilty spending one hour just talking about her, getting all her thoughts out, and systematically plotting her way forward.
We didn't discuss me once.
She felt guilty because it was so unfamiliar to her.
But because she was willing to feel guilty, and go through the process, she said "it was so luxurious."
to spend an hour just talking about her
to speak freely
to be seen
to be heard
to feel supported
These things shouldn't be rare, but sadly they are.
Carving out time to do things you wouldn't normally do is so special.
It is luxurious
You don't need expensive jewellery, fancy sheets and fast cars to feel luxurious.
Simply feeling supported can be a luxury. To have an unbiased someone in your corner. A place to speak it out.
And I offer it free.
Because not all luxuries need to be expensive and hard to get.
Your consult will last 60-90 minutes,
and its all about you - how splendid
I use a systematically process that allows you to
get it all out, plus the stuff you didn't know was in there.
plan what we will tackle first
see what it looks like to work together.
I offer you this luxury, without the price tag.
If you are ready to give it a go, book a time here.
Don't keep it to yourself; if you have a friend you think would benefit from this, share the link and compare notes.
Your consult will be held on zoom at a time that suits you.
No need to prepare.
Just be in a distraction free space so you can get the most out of your time.
Ready for a bit of luxury in your life?
Book a time here.
Your personal coach,
Steph
PS. Want to know more about me? Head here
Warm + Friendly Small-Group Networking
Online Speed Networking that’s kind, supportive, and fun.
Date:
Friday 15th August, 9:00am-10:00am AEST
Location:
Online Zoom Meeting. Register here
Cost: Free
How it works:
We’ll kick off with a spotlight — one person will have up to 10 minutes to share about their business. They can speak freely, answer a few questions from me, show their website, and (if they’re open to it) take questions from the group.
Then the fun begins: You will automatically be divided into small breakout rooms. Every 5 minutes, the rooms will shuffle, giving you fresh chances to meet people and practice your spiel. If you’re cut off mid-sentence, no worries — there’s always a chance to reconnect afterwards.
Our goal:
For you to walk away with meaningful connections and easy, respectful ways to follow up — LinkedIn, Instagram, an email list, or whatever suits the people you meet.
It costs nothing but builds a network of support that lifts everyone up.
What to bring:
A cup of tea (or your drink of choice!)
Your best attempt at an introduction — this is a safe space to practice
A willingness to support others and have fun
We’re all a little nervous, that’s part of the fun! Let’s connect, learn, and grow together.
Know someone who would benefit from this type of networking event?
Why not share this page with them. They are more than welcome.
See you there,
Your Host,
Steph
“Old thoughts still come up… but they don’t have the same power over me anymore.”
“Old thoughts still come up… but they don’t have the same power over me anymore.”
That’s what a client said to me recently.
She added,
“I no longer feel the same level of guilt and helplessness as I once did.”
Wow, such freedom.
I was blown away.
SHE was blown away.
I mean, I know what I do is powerful…
But after only 6 sessions?
6 sessions to feel more in control, powerful and free?
Come on.
What do you think?
Is it possible to have such marked changes in your attitude and perception in a short time?
Is it possible to be able to look at the same situation and not feel triggered like you once did?
Can you change your relationship with guilt, stress, and helplessness, in just 6 sessions?
Why not find out?
We begin with a FREE 60–90 min consult.
It’s where we lay the foundation for everything we do together, and mark our starting point.
We get clear on what we are going to tackle then get stuck in.
That first chat alone is a game-changer.
Email me to book it. Email me here with questions or to book
You’ve got nothing to lose, except maybe your attachment to some old thoughts and feelings.
Steph
What happens on a consult
and why is it so effective.
Your free consult takes 60-90 minutes and is designed to get all the information we need to give us a clear direction forward.
It gives us a clear picture of where you are and where you want to be.
Even if you already have a rough idea, this process often lights up exciting areas of growth you didn’t even realise you wanted.
Don’t be overwhelmed, it’s fun.
It’s powerful, insightful, and one of the most energising conversations you’ll have.
Everyone comes away thinking that is worth every penny… except it’s completely free! - free of charge and free of obligation.
All I ask is that you take it seriously. Book in and show up. Thats it.
By the end we have chosen one or two things we want to work on and locked in your first step forward.
Your brain will offer you every objection it can to stay as it is. And that’s ok. That’s normal.
We can talk through your fears and reassure you that it is a safe place, it’s the perfect place, to become better at being you.
See you there.
Steph
What Happens When Things Don’t Go the Way We Hoped?
When we invest our time, money and emotions into something, we expect a return. Whether we realise it or not.
Love.
Loyalty.
A lifelong relationship.
A good conscience.
Security.
Financial freedom
So what happens when we don’t get the return we hoped for?
How do you feel about that investment?
And how does it affect your willingness to invest again?
Looking back, do you carry any blame, shame, or regret?
Those are incredibly common feelings.
I know because I’ve felt them too, many times.
But what if there’s another way?
What if you didn’t have to live with the weight of blame, shame, or regret?
What if you could find something useful in the experience, a return?
Sometimes just knowing that other ways of seeing it exist is enough to crack open the door.
To realise that blame, shame, and regret rob us
of our power,
our memories,
and the future desire to try again.
That shift has helped me immensely.
Let me tell you how.
When I started to farm, we chose to start on leased land. We were happy with that choice. It had plenty of up sides.
A down side to not owning the land was that it left us vulnerable to the landlords discretion.
Fast forward 8 years, and we’d poured everything into that land:
Rent. Time. Energy. Emotions.
We built tanks, troughs, cattle yards, fences.
We raised cattle and built a business.
Then, without warning, you guessed it, the owners of the land foreclosed on the property.
We had 60 days to pack up and be off the land.
Here’s what that looked like:
Over 100 cows, many heavily pregnant or with newborns
Middle of winter
In the middle of a drought
No spare feed anywhere
Hay either unavailable or impossibly expensive
Whichever way you cut it, we were looking at major losses on our investment.
It would have been easy to give into the desire to blame, to wither under shame, and to loop in regret over our past decisions.
“If only…”
“Why didn’t we…”
“What were we thinking…”
But I made a decision.
I would not let blame, shame or regret take over.
Knowing they only robs us of our power, our memories, and the desire to try again.
Instead I asked myself, “what wisdom have I gained from this?”
You can start there too.
It’s a powerful shift and it’s available to you.
Ask:
What did I learn?
What would I do differently next time?
What would I still choose again?
I offer this reflection to my clients often.
I help them step out of blame, shame, and regret
and into power, wisdom, and the courage to invest in themselves again.
If you’d like to explore how I can help you do the same, I’d love to chat.
You can email me or book a free consult below.
Book a free consult here
Don’t give up on yourself.
You’re worth investing in.
Steph
"Why Did I Just Do That?"
Unpacking the small (and not-so-small) emotional outbursts that leave us wondering, “Why Did I Just Do That?”
I was playing with my three-year-old niece the other day.
At one point, when it seemed like I wasn’t doing what she wanted, she suddenly turned around, crossed her arms, and stormed off.
What happened?
Yes, she’s only three and still learning how to communicate, how to reason, and how to make sense of her world.
But also, she didn’t know how to express what she was feeling. She didn’t have the words, so she acted it out.
It’s easy to call it a tantrum (and it was), but it was also her doing the best she could with what she had. Her emotions took over, and her little brain, in its attempt to get what it wanted, used the tools available; storm off, make me feel bad, hope that brings her the outcome she wants.
Here’s the kicker though:
We think we grow out of this.
We don’t.
Not completely.
Not without conscious effort.
Have you ever shut down a conversation, snapped at someone, or given the silent treatment? Not because you were cruel, but because you just didn’t have the words?
I thought so. Me to.
Recently, I was on a phone call that overwhelmed me. My brain spiraled into noise, and instead of expressing what was going on, I blurted out, “I have to go,” and hung up.
Not my proudest moment.
Insert the conscious effort part here - Later, I CHOSE to sit down to unpack what happened.
What was I actually feeling? and why.
What was I thinking in that moment? and why.
No editing, no judging, just raw honesty on paper.
The truth? I was just like my niece. Flooded with emotions and missing the language to explain what was going on. And, lets be honest, it was an easy way to manipulate the situation to get what I wanted.
That’s the powerful part of being an adult; we get to learn.
We get to practice having emotional awareness.
I realised I needed to build my vocabulary around how I feel.
To find better words.
To name what’s going on before it boils over.
Now, I’ve got a few simple phrases ready to go. The next time I feel overwhelmed, instead of shutting down, I can say:
“Hey, I’m a bit all over the place right now. Can I take a minute to gather my thoughts?”
“I’m not totally sure what’s going on, but I’m definitely feeling off. I just need a second.”
“My head’s spinning a bit and I don’t want to blurt. Can we hit pause for a sec?”
You're welcome to borrow those too.
It might sound small, but this is growth.
This is how we grow, bit by bit, word by word.
When we review.
So here’s my question to you:
What were you feeling when you last "just did that"?
How would you describe it if no one was judging?
It’s okay if you don’t know yet.
Start there.
I help my clients every day articulate their thoughts, feelings and actions just like this.
The result? They CHOOSE how to think, feel and act to get the results they want.
Without the drama.
Without the 'why did I just do that?" hangover.
If you are interested in exploring how that can work for you, I offer free, no obligation consults to start getting you moving forward with intention.
BOOK YOUR CONSULT HERE <<<<<<<<<<<
It's not about being perfect, its about being purposeful.
Your wingwoman,
Steph
PS. Interested in finding out more about 'why you just did that'? Book a free, no obligation consult here
Befriend yourself when you are swimming against the current
Sometimes we are in the current!
Things are flowing along nicely.
Things feel easy.
Everything is going our way.
We are hitting goals and achieving.
We have too much energy than we know what to do with.
Other times the tide has turned and we feel like we are swimming up stream with weights around our ankles, everything is a slog.
In those times, we don't even want to do the things that we know bring us joy, or at the very least will pull us out of the frump we are in.
What I want to offer you today is the reassurance that, when those times come, nothing has gone wrong. This is the normal human experience, that this is the normal ebbs and flows of life.
Granted, some people may experience a little more of an 'extreme' ride than others, nevertheless, this is the human experience.
My question for you is, how do you befriend yourself in those times? In the ups and the downs?
How would a good friend behave in those times?
How would you like to talk to your friend?
How can you be a good friend to yourself in those times?
Below are 10 journaling prompts that may help.
Do a little self reflection and get back to me.
Happy to hear your thoughts.
Your wingwoman,
Steph
PS. Interested in digging deeper and working with me? Find out how HERE
10 Journaling Prompts to help you
Befriend Yourself in the Low Times
“What do I usually say to myself when I’m struggling?”
Would I say that to someone I love?“When I’m in a low patch, what do I need most from myself?”
(Not what you should do… but what you need.)“If my best friend were feeling how I’m feeling right now, how would I treat her?”
Can I offer myself even a slice of that compassion?“What small act of care could I give myself today?”
Something tiny, doable, and kind.“What messages do I believe about rest, slowness, or struggle?”
Are those messages helping or hurting me?“What part of me feels heavy right now?”
Can I name it, acknowledge it, and sit beside it gently, without needing to fix it?“What reminds me of my strength, even in the hard times?”
Write down moments you've survived, learned from, or shown quiet courage.“What does being a good friend to myself look like on a hard day?”
Paint the picture with words. Let it guide you next time the tide turns.“In what ways have I grown through past lows?”
Let your own history remind you of what’s possible.“Right now, I want to tell myself…”
Let it flow. No filter. Just you, showing up for you.
What if you already have enough?
Let’s talk about that feeling of not enough.
Not enough time, not enough clarity, not enough support, money, sleep, direction…
The list can spin fast.
Let's add to that list all the ‘what if’s’ you have about the future.
Feeling overwhelmed and insufficient? Im sure.
When we sit in these feelings of lack and overwhelm, trying to make a decision, choose a path forward, or think positive, can be daunting.
Lack and overwhelm leads to graspy, defeated energy.
That graspy, defeated energy takes over, and before you know it, you're chasing every solution from a place of "I'm behind" or "I'm not where I should be", "I should be better."
Have you been there? Me too.
The opposite to feeling lack is to feel “abundant”, that “there is plenty” but honestly sometimes that can feel like a stretch. When you're in the thick of it, "plenty" can feel fake. Disingenuous. Unreal.
So what if we don’t reach for abundance just yet?
What if we start with sufficiency? Enoughness?
And that's what I want to offer you to focus on today.
Find all the ways you are sufficient. Enough. Right now.
Sufficiency says:
You have enough right now.
Not tomorrow. Not after another to-do is ticked off. Not worrying about 20 years in the future, but Right Now. You have all you need.
For instance,
You have a roof over your head.
Food in your belly.
A brain that is good enough and has gotten you through every challenge so far.
A body that is enough.
Enough friends
A work situation that is enough.
etc.
"I have enough right now" brings peace and relief.
From that place of peace, relief and calm, you can still reach forward.
But it’ll come from a completely different place.
It'll come from curiosity, not desperation.
I’m not ignoring our future needs and the realities of life.
I’m inviting you to reach for them from a different energy.
Graspy energy says: I need to fix this now or else. I need to get this right, or else. There's a right way and I need to find it, now.
Sufficient energy says: I’m curious what would happen if I tried this? I'm curious to see how I handle this. I'm curious how it will work out. Who I will become.
Feel the difference?
Here’s my challenge for you to try this weekend:
Make a list of everything you “need”. (don't judge yourself here, just write your needs out)
Then next to each one, write why. Why do you need it? In just one or two sentences.
Then reply here and send me your list.
I'd love to see what comes up.
I did it too and its very interesting.
Steph
Just play the whole damn game and decide to have fun.
Have you every got a hole-in-one?
You would agree with me then, that rarely in life do we sink it first try.
The reality: life is made up of repeated failures.
Sometimes we aim intentionally… and fail.
Sometimes we try really hard and focus really strongly… and fail.
Sometimes we try trick shots… and fail.
Sometimes we just whack at it to see what happens… and fail.
Then one day, seemingly out of nowhere, it goes in!
Frustration comes when we think
"I should have got it in one shot"
"I shouldn't fail this much."
"I should have learnt by now."
"Other people do it easy."
On top of all that frustration, when we DO get it in, we tell ourselves it was a fluke! What?! What about all the time and effort you put into failing?? You forget about that, don't ya?
The take away point is this:
- Failing is part of the game.
- Sinking it is part of the game.
- So just play the whole damn game and decide to have fun along the way.
(Filming yourself doing it is optional)
Steph
PS. If you are looking for a life coach to help you choose fun over frustration and disappointment, then my 6 week life coaching package is for you. Click here to find out more.
My life coaching program is open now for intakes. So head there now to see if it's right for you.
It's perfectly priced to help you gain confidence in me, confidence in coaching and confidence in yourself to keep going and sink those balls!
PPS. If you are looking for a golf buddy, send me an email :)
PPPS. If you are looking for a golf coach… I can't help you.
“I don’t know”
Feeling Anxious?
The reasons we feel anxious are many and varied, but let me touch on just one today.
One thing I’ve noticed that fuels anxiety is asking open-ended questions and telling ourselves we don’t know the answer.
We all do it, it's common and mostly we do it unconsciously. So let me give you a few examples to help you catch yourself next time.
Open ended question examples:
Did I just do the wrong thing?
Does that person like me?
What will happen next?
If I was to ask you to answer those questions for yourself, chances are they’d all lead to the same response: "I don’t know."
And “I don’t know” can leave us feeling uncertain, out of control, and stuck in overthinking. Hello, anxiety.
Here’s the trick: Instead of stopping at I don’t know, follow it up with what you DO know.
Let's practice with these examples.
Question: Did I just do the wrong thing?
Answer: I don’t know.
Ask yourself: What do I know?
I don't know but I DO know I’ll cope with what will come.
I don't know but I DO know I’ll learn from it.
I don't know but I DO know I did my best with what I had at the time.
I don't know but I DO know I can apologise if needed.
Add your own answer: I DO know _______________
See what happened? You acknowledged the uncertainty, but you also reminded yourself of what you do know, what’s solid, what’s true, and what’s within your control.
When you close the loop on open-ended questions like this, you create certainty where there was none.
Let's try another example.
Question: Does that person like me?
Answer: I don’t know.
Ask yourself: What do I know?
I DO know I showed up as myself.
I DO know I’m learning and growing.
I DO know what’s meant for me won’t pass me.
I DO know I have good intentions.
Add your own answer: I DO know ______________
Question: What will happen next?
Answer: I don’t know.
Ask yourself: What do I know?
I DO know I will figure it out.
I DO know I can adapt if needed.
I DO know I have the support I need.
I DO know I’m practicing to be flexible, and that will help me.
Add your own answer: I DO know _______________
Leaving the answer as I don’t know is tempting but will only keep you stuck in uncertainty, and uncertainty breeds anxiety.
Shifting to what you do know moves you forward and calms the old brain down.
It helps you focus on what you can do and areas you can improve, not on the things you can't control like the future or other peoples opinions.
So there you go. A simple way to help redirect your thinking and help ease anxiety.
Try it out and let me know how you go.
I know you've got this.
Steph
The value of values when reaching your goals.
I’ve been hearing from my coaching clients this week:
“I’ve done my year plan… but now what?”
“How do I put it into practice?”
“Where do I even begin?”
There are plenty of steps to take, but to avoid overwhelming you, here is a a simple yet powerful starting point when taking action:
Know your values.
When it comes to executing a plan, decision-making is crucial. Having clarity around your values is a decision making game-changer. Clearly knowing your values:
Simplifies decisions.
Helps navigate tough conversations (like saying no).
Enables you to live with greater intention, alignment and focus.
How do you clarify your values?
I’ve got you covered.
I’ve created a FREE Values Workbook designed to help you:
Identify the values you currently embody and the ones you want to grow.
Use your values to simplify decision-making and strengthen communication.
Build resilience and live with intention through a practical framework.
Sounds good, right?
As a bonus, I’ve also included a step-by-step video to guide you through the workbook.
Whether you prefer visual guidance or just like having someone walk you through a process, this video is the perfect companion.
Download the Workbook + Watch the Video Here
Taking the time to connect with your values isn’t just a reflective exercise, it’s the foundation for being yourself better.
I encourage you to dive in. You may uncover some hidden gems about yourself along the way!
Keep smiling,
Steph
…and that’s ok.
Tell me I'm not the only one who talks to friends, family, coaches, colleges, strangers and pets, and finds themselves rambling on and on about the same old incidents.
He said this…
I did that…
This happened…
I’m feeling…
By continually talking about it, what are we after?
What are we hoping to achieve?
Have you considered the answer to be:
Permission.
We want permission to feel, think and act as we do. For it to be ok.
We thrive with permission from others.
Interestingly, we can also often hold back from GIVING permission to others.
Sometimes we find these stories circling in our mind, over and over, we beat ourselves up continually and can't get past it.
Until we give ourselves and others permission.
So next time you find yourself in one of those loops, try finishing the sentence with… and that’s ok.
Try that and notice how it feels
I'm feeling [blank] … and that’s ok.
He said [blank]... and that’s ok.
I did [blank]... and that’s ok.
I didn't do [blank]... and that’s ok.
Notice what your brain does then.
Send me an email [here] and let me how you felt after giving yourself and others permission to do, think and act freely.
Now, now, I know what you are going to tell me.
“Some things are just not ok, Steph!”
I know… and that's ok.
Of course there are moral and ethical lines not to cross.
Of course we all do things that aren't actually ok.
Of course we should have healthy boundaries and protect those.
But those aren't the times I'm talking about here.
I'm talking about all the little daily incidents that crop up.
The ones we like to hold ourselves accountable for.
Hoping that if we punish ourselves or others enough then we won’t make that mistake again.
Granted, that may work.
Using the STICK is certainly one way to motivate ourselves and others to action.
All I am offering you here is the thought that sometimes we can use a little more of the CARROT.
Try it and let me know how you get on.
How your relationships improve.
And how your inner monologue changes.
Trust me… it will all be ok.
Steph.
Want a Refreshing and Productive 2025? Try this
And just like that, we find ourselves at the pointy end of the year again.
How are you feeling? Stressed, overwhelmed, or a little exhausted?
Or maybe you’re feeling content, joyful, or peaceful?
It’s natural to feel a level of apprehension when something ends and something new begins, even if it is around arbitrary dates like December 31st and January 1st.
Although we know every day is an opportunity to start fresh; to grow, build, and improve, we tend to naturally gravitate towards goal planning, dare is say, life planning at this time of year. And news flash! It's actually a great thing to do.
We may want to put it off but it can be fun, refreshing and exciting.
Reflecting and planning energises us for the coming year. Making us feel like we are in control and a real powerhouse!
If you are a person who would like to give this a go, I have put together a simple end-of-year reflection and calendaring guide to help make your 2025 refreshing and productive.
My hope is that you find the process easy, fun and enjoyable.
I’ve created it to help you:
Reflect on the wins, lessons, and memories from 2024.
Reconnect with what matters to you.
Plan a year that feels energising and aligned; filled with the things that light you up.
You'll find a number of self reflective questions, some you may be able to answer quickly, others may take a little thinking about and that's okay, there’s no rush. But I promise, the clarity you gain will be worth it.
And then comes the fun part; calendaring your year!
All the details are in the workbook, but here's the gist: it involves cutting up a cheap calendar from the $2 shop, sticking it on your wall, and marking out your non-negotiables; the holidays, product launches, kids' milestones, date nights, downtime…whatever is important to you. Then step back, take it in, and feel organised, refreshed, and ready to go.
This calendaring process alone is well worth the effort, and you’ll be glad you took the time.
Ready to get started? Great!
Grab your FREE Refreshing and Productive 2025 Planning Guide Here
Let's light a spark in your coming year. I cant wait to see what you come up with.
Steph
Let’s Talk Growth, Goals, and Coaching.
I’m so excited to share my recent interview with Arlen from Agribusiness Mindset, a passionate leader in shifting mindsets in agribusiness across Canada and the US. This was such a great opportunity to talk about my journey into coaching, my passion for supporting others, and the incredible transformations I’ve seen when people embrace their growth.
In the interview, we discuss:
My journey into coaching and what inspired me to help others grow
How I work with clients to overcome challenges and achieve their goals
All the details about my FREE 6-WEEK COACHING PROGRAM starting Dec 1st
If you’ve ever wondered what it’s like to work with me—or how coaching could help you step confidently into 2025 and beyond—this conversation is a must-watch.
I love being a support and encourager for those ready to grow, and I’m excited to share this passion with you.
Hit play to watch the full interview and learn how we can work together.
Steph