138.  have you ever gone on vacation and then gotten upset when you returned home because you felt behind?  this episode is for you.  have you ever been upset that you didn't get a run in before work because you had to get to work early? this episode is for youever feel behind others in your career because you chose to spend time with your kids first? this episode is for you. basically, if you have ever made a choice and then been upset about what you were missing out on, this is for you.tammie talks about the power of making decisions and then supporting yourself in that decision.  to work with tammie as your one-on-one coach, see:https://showupsociety.com/coaching

138.  have you ever gone on vacation and then gotten upset when you returned home because you felt behind?  this episode is for you.   have you ever been upset that you didn't get a run in before work because you had to get to work early? this episode is for you ever feel behind others in your career because you chose to spend time with your kids first? this episode is for you.  basically, if you have ever made a choice and then been upset about what you were missing out on, this is for you. tammie talks about the power of making decisions and then supporting yourself in that decision.   to work with tammie as your one-on-one coach, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a>

owning your choices

137.  tammie gives you a powerful question to ask yourself when setting a goal or going after a goal.  it will help make it sustainable to put the effort in.  and it will also help you if you are feeling scared to commit to a goal.  to work with tammie as your personal coach for 6 months, see:https://showupsociety.com/coaching

137.  tammie gives you a powerful question to ask yourself when setting a goal or going after a goal.  it will help make it sustainable to put the effort in.  and it will also help you if you are feeling scared to commit to a goal.   to work with tammie as your personal coach for 6 months, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a>

what would make it worth it?

136.  tammie talks about a big project she's working on and one of the ways she is measuring success in this project.  hint: it's delight.  she is choosing to find and create moments of delight when working on her project.  and guess what?! it's bringing success.  she's having more fun, people are signing up for her program, the tedious tasks are getting done with more fun.  it's a WIN!to work with tammie as your personal coach for 6 months, see:https://showupsociety.com/coachingto sign up for BEST RUNNER EVER program with tammie and coach chris bennett, see:https://showupsociety.com/bre 

136.  tammie talks about a big project she's working on and one of the ways she is measuring success in this project.  hint: it's delight.  she is choosing to find and create moments of delight when working on her project.   and guess what?! it's bringing success.  she's having more fun, people are signing up for her program, the tedious tasks are getting done with more fun.  it's a WIN! to work with tammie as your personal coach for 6 months, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a> to sign up for BEST RUNNER EVER program with tammie and coach chris bennett, see: <a href="https://showupsociety.com/bre" rel="nofollow" target="_blank">https://showupsociety.com/bre</a>

using delight as a measurement of success

135.  tammie talks about some important lessons on being a vulnerable and imperfect human  that she was reminded of at a recent halsey concert.  hint: being an authentic human allows for deeper connection and internal freedom.  try it!want tammie to be your personal coach for 6 months? see:https://showupsociety.com/coachingwant to join tammie and coach chris bennett in the best runner ever program?https://showupsociety.com/breconnect with tammie on instagram at:https://instagram.com/showupsociety/

135.  tammie talks about some important lessons on being a vulnerable and imperfect human  that she was reminded of at a recent halsey concert.  hint: being an authentic human allows for deeper connection and internal freedom.  try it! want tammie to be your personal coach for 6 months? see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a> want to join tammie and coach chris bennett in the best runner ever program? <a href="https://showupsociety.com/bre" rel="nofollow" target="_blank">https://showupsociety.com/bre</a> connect with tammie on instagram at: <a href="https://instagram.com/showupsociety/" rel="nofollow" target="_blank">https://instagram.com/showupsociety/</a>

human lessons from a halsey concert

Chris Bennett

134.  tammie talks with the global head coach of nike running, chris bennett, who is also her husband.  they talk about chris's 4 year (and counting) running streak and give you some important takeaways that will help you with your own running or any other tiny, daily habit you keep.tammie and chris also announce a group program they'll be leading in july 2022 to help you become your best runner ever.  you do not want to miss this.  get on the waitlist here : https://view.flodesk.com/pages/62a6b1f22970eef0ed11014efind chris on instagram:https://instagram.com/coachbennett/to work with tammie as your personal coach, see:https://showupsociety.com/coaching

134.  tammie talks with the global head coach of nike running, chris bennett, who is also her husband.  they talk about chris's 4 year (and counting) running streak and give you some important takeaways that will help you with your own running or any other tiny, daily habit you keep. tammie and chris also announce a group program they'll be leading in july 2022 to help you become your best runner ever.  you do not want to miss this.  get on the waitlist here : <a href="https://view.flodesk.com/pages/62a6b1f22970eef0ed11014e" rel="nofollow" target="_blank">https://view.flodesk.com/pages/62a6b1f22970eef0ed11014e</a> find chris on instagram: <a href="https://instagram.com/coachbennett/" rel="nofollow" target="_blank">https://instagram.com/coachbennett/</a> to work with tammie as your personal coach, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a>

insights from a 4 year running streak with nike coach chris bennett

133. tammie talks to special guest and former client susan schofer.  susan is a mom, a wife, a runner, a cancer survivor, and a PhD chemist who is now working in business development.tammie and susan talk about how mindset is a practice and can help you show up more confidently, and more authentically.   developing a mindset practice isn't always easy, but if you stick with it, you can make tremendous transformations in a short period of time. susan talks about how she found success in her search for a new job by showing up as her authentic self, knowing she has something to offer. by practicing her mindset, susan now feels more confident and calm in her own skin.connect with susan on instagram at https://instagram.com/sjs2011connect with susan on linkedin at https://www.linkedin.com/in/susan-schofer-16b8756/to work with tammie one on one, see:https://showupsociety.com/coaching

133. tammie talks to special guest and former client susan schofer.  susan is a mom, a wife, a runner, a cancer survivor, and a PhD chemist who is now working in business development. tammie and susan talk about how mindset is a practice and can help you show up more confidently, and more authentically.   developing a mindset practice isn't always easy, but if you stick with it, you can make tremendous transformations in a short period of time.  susan talks about how she found success in her search for a new job by showing up as her authentic self, knowing she has something to offer. by practicing her mindset, susan now feels more confident and calm in her own skin. connect with susan on instagram at <a href="https://instagram.com/sjs2011" rel="nofollow" target="_blank">https://instagram.com/sjs2011</a> connect with susan on linkedin at <a href="https://www.linkedin.com/in/susan-schofer-16b8756/" rel="nofollow" target="_blank">https://www.linkedin.com/in/susan-schofer-16b8756/</a> to work with tammie one on one, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a>

developing a mindset practice to increase confidence with susan schofer

132.  arguing with reality causes you unnecessary suffering and angst.  but most of us humans do it.  tammie gives you examples of how it may be showing up in your life and what to do about it.  becoming present and accepting what is can bring you so much freedom and help you create more of what you want.  to work with tammie one on one, see :https://showupsociety.com/coachingto sign up for tammie's email, see:https://view.flodesk.com/pages/628467fb61383cf03d10938e

132.  arguing with reality causes you unnecessary suffering and angst.  but most of us humans do it.  tammie gives you examples of how it may be showing up in your life and what to do about it.  becoming present and accepting what is can bring you so much freedom and help you create more of what you want.   to work with tammie one on one, see : <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a> to sign up for tammie's email, see: <a href="https://view.flodesk.com/pages/628467fb61383cf03d10938e" rel="nofollow" target="_blank">https://view.flodesk.com/pages/628467fb61383cf03d10938e</a>

are you arguing with reality?

131.  tammie talks about releasing your attachment to your desired outcome while you are in the process of working towards a goal.having a goal in mind, showing up consistently and giving it your best  effort and holding belief that you will at some point get your goal is all you need. you will take a LOT of steps along the way to your goal.  you might not see great results on every one of those.  in fact, sometimes you will have setbacks, or obstacles.  but if you keep going, keep showing up, keep believing, you will sustainably get to your goals.  and you'll  probably do it a lot faster than if you are expecting results every step of the way. you might also want to listen to episode 23 where tammie talks about what doing your best really means. https://showupsociety.com/23to work with tammie as your personal coach, see:https://showupsociety.com/coaching 

131.  tammie talks about releasing your attachment to your desired outcome while you are in the process of working towards a goal. having a goal in mind, showing up consistently and giving it your best  effort and holding belief that you will at some point get your goal is all you need.  you will take a LOT of steps along the way to your goal.  you might not see great results on every one of those.  in fact, sometimes you will have setbacks, or obstacles.  but if you keep going, keep showing up, keep believing, you will sustainably get to your goals.  and you'll  probably do it a lot faster than if you are expecting results every step of the way.  you might also want to listen to episode 23 where tammie talks about what doing your best really means. <a href="https://showupsociety.com/23" rel="nofollow" target="_blank">https://showupsociety.com/23</a> to work with tammie as your personal coach, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a>

how to not squeeze the life out of your goals

130.  tammie talks about how a fear of success may be holding you back.  she lists the sneaky ways it may be showing up for you and what you can do to remove those fears so you can have the success you want. to learn about working with tammie 1:1, see:https://showupsociety.com/coaching

130.  tammie talks about how a fear of success may be holding you back.  she lists the sneaky ways it may be showing up for you and what you can do to remove those fears so you can have the success you want.  to learn about working with tammie 1:1, see: <a href="https://showupsociety.com/coaching" rel="nofollow" target="_blank">https://showupsociety.com/coaching</a>

do you have a fear of success

129.  tammie has 4 beautiful guests on today's show.  mel, alfia, sue and joan all took part in tammie's program called goals 2.2 where they learned how to think about goal setting in a whole new way. even more important than learning how to achieve their goals, these women (and the other goals 2.2 participants) learned how to put more joy and possibility into their lives. they learned how to find out what it is they even want to do, how to own their choices, how to make room for joy and creativity, and the benefits of having a community of supporters around you.we also talk about connection through vulnerability, normalizing setbacks, the power of a tiny, daily habit and the importance of being willing to try.  to sign up for tammie's newsletter to get updates about future programs, see:https://showupsociety.com/subscribe-2to connect with the guests on today's episode, see:Mel Beach is a San Jose, CA based fiber artist/teacher who creates with play each and every day! Website: https://melbeachquilts.comAlfia has two small children and runs a home baking business specializing in vegan pastries. Instagram https://instagram.com/vestal_lifeSue Landis is a dreamer and a believer, a writer and a baker. She’s still figuring out what she wants to be when she grows up. instagram : https://instagram.com/Landiscow and https://instagram.com/soo_tipsy_hippoJoan decided to quit her job of 35 years to explore new ways to create joy in her "one wild and precious life"  https://twitter.com/jpovol and  https://instagram.com/joanofastoria

129.  tammie has 4 beautiful guests on today's show.  mel, alfia, sue and joan all took part in tammie's program called goals 2.2 where they learned how to think about goal setting in a whole new way. even more important than learning how to achieve their goals, these women (and the other goals 2.2 participants) learned how to put more joy and possibility into their lives. they learned how to find out what it is they even want to do, how to own their choices, how to make room for joy and creativity, and the benefits of having a community of supporters around you. we also talk about connection through vulnerability, normalizing setbacks, the power of a tiny, daily habit and the importance of being willing to try.  to sign up for tammie's newsletter to get updates about future programs, see: <a href="https://showupsociety.com/subscribe-2" rel="nofollow" target="_blank">https://showupsociety.com/subscribe-2</a> to connect with the guests on today's episode, see: Mel Beach is a San Jose, CA based fiber artist/teacher who creates with play each and every day! Website: <a href="https://melbeachquilts.com/" rel="nofollow" target="_blank">https://melbeachquilts.com</a> Alfia has two small children and runs a home baking business specializing in vegan pastries. Instagram <a href="https://instagram.com/vestal_life" rel="nofollow" target="_blank">https://instagram.com/vestal_life</a> Sue Landis is a dreamer and a believer, a writer and a baker. She’s still figuring out what she wants to be when she grows up. instagram : <a href="https://instagram.com/Landiscow" rel="nofollow" target="_blank">https://instagram.com/Landiscow</a> and <a href="https://instagram.com/soo_tipsy_hippo" rel="nofollow" target="_blank">https://instagram.com/soo_tipsy_hippo</a> Joan decided to quit her job of 35 years to explore new ways to create joy in her "one wild and precious life"  <a href="https://twitter.com/jpovol" rel="nofollow" target="_blank">https://twitter.com/jpovol</a> and  <a href="https://instagram.com/joanofastoria" rel="nofollow" target="_blank">https://instagram.com/joanofastoria</a>

how to put more joy and possibility into your own life 

the show up society podcast helps you show up for your goals one tiny step at a time.  host tammie bennett gives tiny challenges and tips to help you improve your creativity, mindset, goal setting, running, productivity and more.  when you show up for yourself, even in tiny ways, you can find your authentic self and have fun working towards your purpose. let’s make big things happen!

I look forward to this each week. Tammie has a great, realistic perspective.

Thank you

Thank you for showing up for us!! Tremendous. 
Megan Carle

Thank You TB!

the SHOW UP society podcast

004: Habit Keeper Tammie Bennett talks about the 10 best reasons you might want to start a tiny, daily habit.  You'll build your skills.You'll build confidence.You'll build your catalog of work.You'll establish a routine and take away the need for motivation.You'll have a tiny win each day no matter what else happens.It can cause a chain reaction and positively affect other areas of your life.It will help you combat perfectionism.You'll have more freedom to try new things.You are what you do.  Become the thing you've wanted to be.You'll establish connections to others.  *Tammie also issues a tiny challenge to do while listening to this episode.  Did you take her up on it?For more information and the links mentioned in the show, visit the shownotes athttps://showupsociety.com/4and while you're there, don't forget to download your free list of 50 ideas for starting a tiny, daily habit of your own.Please subscribe so you don't miss my weekly tips on how to show up for yourself and your goals, one tiny step at a time. 

004: Habit Keeper Tammie Bennett talks about the 10 best reasons you might want to start a tiny, daily habit.  <ol><li>You'll build your skills.</li><li>You'll build confidence.</li><li>You'll build your catalog of work.</li><li>You'll establish a routine and take away the need for motivation.</li><li>You'll have a tiny win each day no matter what else happens.</li><li>It can cause a chain reaction and positively affect other areas of your life.</li><li>It will help you combat perfectionism.</li><li>You'll have more freedom to try new things.</li><li>You are what you do.  Become the thing you've wanted to be.</li><li>You'll establish connections to others.  </li></ol>*Tammie also issues a tiny challenge to do while listening to this episode.  Did you take her up on it? For more information and the links mentioned in the show, visit the shownotes at <a href="https://showupsociety.com/4" rel="nofollow" target="_blank">https://showupsociety.com/4</a> and while you're there, don't forget to download your free list of 50 ideas for starting a tiny, daily habit of your own. Please subscribe so you don't miss my weekly tips on how to show up for yourself and your goals, one tiny step at a time.

10 Reasons Why You Might Want to Keep a Tiny, Daily Habit

Lisa DeVona

003: Lisa DeVona talks with tammie about how having a positive mindset helps her go after all her biggest goals.   Lisa went from running 2 minutes at a time to becoming one of America's best ultramarathon runners.  She recently finished 3rd female overall in the Badwater 135, America's toughest road race.  Lisa says if you have a positive mindset, constant belief in yourself and a great support system, you can achieve anything.  We talk about what Lisa's sons are learning from being a part of her support crew, and how her husband, Scott, keeps her going. Find out what Lisa eats and drinks when she's on a 100+ mile run and what she does when it gets tough.  Learn how to go after your goals, no matter how big or small.  Let us know what goal you are working on over at:https://showupsociety.com/3

003: Lisa DeVona talks with tammie about how having a positive mindset helps her go after all her biggest goals.   Lisa went from running 2 minutes at a time to becoming one of America's best ultramarathon runners.  She recently finished 3rd female overall in the Badwater 135, America's toughest road race.  Lisa says if you have a positive mindset, constant belief in yourself and a great support system, you can achieve anything.  We talk about what Lisa's sons are learning from being a part of her support crew, and how her husband, Scott, keeps her going. Find out what Lisa eats and drinks when she's on a 100+ mile run and what she does when it gets tough.   Learn how to go after your goals, no matter how big or small.  Let us know what goal you are working on over at: <a href="https://showupsociety.com/3" rel="nofollow" target="_blank">https://showupsociety.com/3</a>

How a Positive Mindset Can Help You Overcome Any Obstacle with Ultrarunner Lisa DeVona

007.  Feeling overwhelmed?  Tammie gives 13 tiny mindset tricks to fight overwhelm.  Flipping into gratitudeDeclutter your surroundings3 minutes of silenceCleansing breathsPut on a song and jamFeel the upsetYogaHave fun with movementMeditationHelp someoneHug a pugDo the thingBe nice to yourselfFor links mentioned in this episode, check out the shownotes at https://showupsociety.com/7

007.  Feeling overwhelmed?  Tammie gives 13 tiny mindset tricks to fight overwhelm.  <ol><li>Flipping into gratitude</li><li>Declutter your surroundings</li><li>3 minutes of silence</li><li>Cleansing breaths</li><li>Put on a song and jam</li><li>Feel the upset</li><li>Yoga</li><li>Have fun with movement</li><li>Meditation</li><li>Help someone</li><li>Hug a pug</li><li>Do the thing</li><li>Be nice to yourself</li></ol>For links mentioned in this episode, check out the shownotes at <a href="https://showupsociety.com/7" rel="nofollow" target="_blank">https://showupsociety.com/7</a>

Tiny Mindset Tricks to Fight Overwhelm

006.  Tammie talks about how a really uncomfortable email she sent resulted in feeling the most connected, supported and loved she has felt in years.  We show up for ourselves in a big way when we ask others to support us.  Try it! You just might find that you get more than you could ever have expected. Tammie lists ways to support our friends who own small businesses without having to pay a penny.  You can share, like, comment and post on social media.  You can post reviews and ratings and recommend to friends.  Tammie issues a challenge to share this episode with at least one of your friends and then let her know about it. We will start a movement of people showing up for themselves by asking for support, and showing for each other by offering support. Subscribe so you never miss a weekly episode full of tips and inspiration to show up for yourself, even in the tiniest way. Please visit the show notes at https://showupsociety.com/6

006.  Tammie talks about how a really uncomfortable email she sent resulted in feeling the most connected, supported and loved she has felt in years.   We show up for ourselves in a big way when we ask others to support us.  Try it! You just might find that you get more than you could ever have expected.  Tammie lists ways to support our friends who own small businesses without having to pay a penny.  You can share, like, comment and post on social media.  You can post reviews and ratings and recommend to friends.   Tammie issues a challenge to share this episode with at least one of your friends and then let her know about it. We will start a movement of people showing up for themselves by asking for support, and showing for each other by offering support.  Subscribe so you never miss a weekly episode full of tips and inspiration to show up for yourself, even in the tiniest way.  Please visit the show notes at <a href="https://showupsociety.com/6" rel="nofollow" target="_blank">https://showupsociety.com/6</a>

Get Uncomfortable and Ask for Support

BONUS EPISODE. Have fun looking backwards at the year we just had before moving on to the next one.  Tammie leads you on a guided reflection session.  No judgment or negative self talk allowed here.  There is only learning and love!  Bring a pen and paper if you want to give yourself a gift and write down your answers. YAY!To download a free copy of the questions in the episode, go to https://showupsociety.com/bonus1

BONUS EPISODE. Have fun looking backwards at the year we just had before moving on to the next one.  Tammie leads you on a guided reflection session.  No judgment or negative self talk allowed here.  There is only learning and love!   Bring a pen and paper if you want to give yourself a gift and write down your answers. YAY! To download a free copy of the questions in the episode, go to  <a href="https://showupsociety.com/bonus1" rel="nofollow" target="_blank">https://showupsociety.com/bonus1</a>

BONUS EPISODE :: Guided Reflection

010.   Tammie talks about the power of seeing what is possible and also the power of being an example of what’s possible.  If you surround yourself with people performing at a higher level than you, you will grow leaps and bounds.  And when you shine a light on your innate gifts and share them with the world, you show others what is possible. Tammie also tells the tiny, daily habits she is dropping for 2020 and which ones she's keeping. Tammie shares her morning routine / morning check-in even though she used to think it was impossible to do with kids. For links mentioned in the episode, please visit the show notes at https://showupsociety.com/10

010.   Tammie talks about the power of seeing what is possible and also the power of being an example of what’s possible.   If you surround yourself with people performing at a higher level than you, you will grow leaps and bounds.   And when you shine a light on your innate gifts and share them with the world, you show others what is possible.  Tammie also tells the tiny, daily habits she is dropping for 2020 and which ones she's keeping.  Tammie shares her morning routine / morning check-in even though she used to think it was impossible to do with kids.  For links mentioned in the episode, please visit the show notes at  <a href="https://showupsociety.com/10" rel="nofollow" target="_blank">https://showupsociety.com/10</a>

Seeing and Being What is Possible

See what baby sharks, drunk photos and unsent manuscripts have in common when Tammie tells entertaining stories about 3 specific times she didn't show up for herself.  For links mentioned and other show notes, visit:https://showupsociety.com/11

See what baby sharks, drunk photos and unsent manuscripts have in common when Tammie tells entertaining stories about 3 specific times she didn't show up for herself.   For links mentioned and other show notes, visit: <a href="https://showupsociety.com/11" rel="nofollow" target="_blank">https://showupsociety.com/11</a>

When I Didn't Show Up for Myself

009.   This is a meaty episode so you might want to listen to this one when you have a pen and paper handy.  Listening to this after january 1st?  Who cares?  It’s never too late to work on your goals for the year.  There is no perfect start date. REFLECTION - start with reflection - what do you want more of?  Less of?WHERE ARE YOU NOW?  Look at the main pillars of life and rate where you are right now in those areas.  1 is not satisfied at all, 10 is it couldn’t get any better.  this a zero judgment zone.  Then pick up to 3 areas you’d like to focus on in 2020.  Write them down.  How do you want to FEEL at the end of 2020?  We start with the WHY you are choosing the goals or the habits you are choosing.  And i believe that if you dig down to  the deepest meaning of the WHY, it is just an emotion that you want to feel.  So, i try to come up with 5 feelings that you deeply want to feel at the end of each day, each month,  the year.  Once you have your list of 5 feelings, imagine a person who feels that way.  Maybe it’s future you, maybe it’s someone that you look up to.  If you are going to be a person who experiences these feelings, what thing are you doing to make that happen. Make a brainstorm of all the thigns that come to mind that are actins or results that you would be doing if you were feeling that way.  WORD OF THE YEAR: Some people also like to choose a word of the year or a phrase of the year.BRAINSTORM L Now you’re going to brainstorm a list of possible goals for 2020. Write  down alll the things you can think of that you think would be a cool goal.  Don’t worry about HOW you will do it, don’t worry about if you have the time or the money or the skills or the emotional capacity to do them.  CHOOSE GOALS::  Let’s pick a few goals that will get you closer to where you want to be at the end of the year.  Take your list of feelings, your word of the year and the 3 life pillars that you want to focus on and you’re going to make up to 7 goals for 2020.  You want each goal to be getting you closer to that list of feelings, you want it to improve at least one of the 3 life pillars you’re focusing on, and you want it to align with your word of the year.  You also want to make sure you’re not choosing too many big, giant goals at one time.  You want to set yourself up for success here.  Write them down.  You are already ahead of the game.  Writing down your goals makes them more powerful. When choosing your goals, pick what works for you.  Not what you think is right or what someone else would approve of.  This is your life.  This is your day.  Live it for you.  When you are living your truest life you are showing others they can do it to.  If you are capable of having  the idea of this goal, you are capable of accomplishing it.  Don’t doubt yourself.  Just go after it. Your goal is not going to be easy everyday.  It is not going to be fun everyday.  It doesn’t have to be permanent - keep at it for a quarter and then revisit.  Don’t worry about doing it the right way.  You do you.  You have your goals.  Now how the heck are you going to keep going after them?  Listen to the episode to find out! 

009.   This is a meaty episode so you might want to listen to this one when you have a pen and paper handy.  Listening to this after january 1st?  Who cares?  It’s never too late to work on your goals for the year.  There is no perfect start date.  <ul><li>REFLECTION - start with reflection - what do you want more of?  Less of?</li><li>WHERE ARE YOU NOW?  Look at the main pillars of life and rate where you are right now in those areas.  1 is not satisfied at all, 10 is it couldn’t get any better.  this a zero judgment zone.  Then pick up to 3 areas you’d like to focus on in 2020.  Write them down.  </li><li>How do you want to FEEL at the end of 2020?  We start with the WHY you are choosing the goals or the habits you are choosing.  And i believe that if you dig down to  the deepest meaning of the WHY, it is just an emotion that you want to feel.  So, i try to come up with 5 feelings that you deeply want to feel at the end of each day, each month,  the year.  </li><li>Once you have your list of 5 feelings, imagine a person who feels that way.  Maybe it’s future you, maybe it’s someone that you look up to.  If you are going to be a person who experiences these feelings, what thing are you doing to make that happen. Make a brainstorm of all the thigns that come to mind that are actins or results that you would be doing if you were feeling that way.  </li><li>WORD OF THE YEAR: Some people also like to choose a word of the year or a phrase of the year.</li><li>BRAINSTORM L Now you’re going to brainstorm a list of possible goals for 2020. Write  down alll the things you can think of that you think would be a cool goal.  Don’t worry about HOW you will do it, don’t worry about if you have the time or the money or the skills or the emotional capacity to do them.  </li><li>CHOOSE GOALS::  Let’s pick a few goals that will get you closer to where you want to be at the end of the year.  Take your list of feelings, your word of the year and the 3 life pillars that you want to focus on and you’re going to make up to 7 goals for 2020.  You want each goal to be getting you closer to that list of feelings, you want it to improve at least one of the 3 life pillars you’re focusing on, and you want it to align with your word of the year.  You also want to make sure you’re not choosing too many big, giant goals at one time.  You want to set yourself up for success here.  Write them down.  You are already ahead of the game.  Writing down your goals makes them more powerful. </li><li>When choosing your goals, pick what works for you.  Not what you think is right or what someone else would approve of.  This is your life.  This is your day.  Live it for you.  When you are living your truest life you are showing others they can do it to.  If you are capable of having  the idea of this goal, you are capable of accomplishing it.  Don’t doubt yourself.  Just go after it. </li><li>Your goal is not going to be easy everyday.  It is not going to be fun everyday.  </li><li>It doesn’t have to be permanent - keep at it for a quarter and then revisit.  </li><li>Don’t worry about doing it the right way.  You do you.  </li><li>You have your goals.  Now how the heck are you going to keep going after them?  Listen to the episode to find out! </li></ul>

How I Set Goals for the New Year

012.  Tammie shares some mindset shifts she's been using to change her world.  Maybe they can help change yours too!  here are some of the mindset shifts she talks about in this episode:good for her, not for me, bridge thoughtsdon't be your own bullyworrying doesn't make it not happenpractice being uncomfortablesee show notes at https://showupsociety.com/12

012.  Tammie shares some mindset shifts she's been using to change her world.  Maybe they can help change yours too!   here are some of the mindset shifts she talks about in this episode:<ol><li>good for her, not for me, </li><li>bridge thoughts</li><li>don't be your own bully</li><li>worrying doesn't make it not happen</li><li>practice being uncomfortable</li></ol>see show notes at <a href="https://showupsociety.com/12" rel="nofollow" target="_blank">https://showupsociety.com/12</a>

Mindset Shifts That Will Change Your World

013.  Tammie talks about how getting the ugly out makes room for the pretty.  The more you take imperfect action, the more results you will get.  Producing something, even if it's not what you consider to be pretty or perfect, is still producing something.  And chances are, others are going to love what you created. See show notes at https://showupsociety.com/13

013.  Tammie talks about how getting the ugly out makes room for the pretty.  The more you take imperfect action, the more results you will get.  Producing something, even if it's not what you consider to be pretty or perfect, is still producing something.  And chances are, others are going to love what you created.  See show notes at  <a href="https://showupsociety.com/13" rel="nofollow" target="_blank">https://showupsociety.com/13</a>

Get the Ugly Out (Imperfect Action is Better than No Action)

005: Tammie Bennett talks about how pausing and taking time to reflect can help you move forward. Here's how reflecting can help you move forward with more direction and joy:Reminds us what we are capable of.  Reflecting on the hard things you've done shuts down your inner mean voice.Reminds us what we can do in the future.  You've done hard things in the past and you can do hard things again. Lifts our mood.  When you open up your "file of wins" you'll lift your mood and put yourself back in action.Gives us an idea of what we need to tweak.  Looking back on what worked or didn't work helps us move forward in a clearer direction.Looking back helps you spot trends in your thinking and can help you make better decisionsCloses out the year.  have a reflection party with friends or family and remember all the good things that happened.  and the things that might need work.Helps you plan for the year ahead.  What do you want more of?  less of?Reflect daily, weekly, monthly, quarterly or yearly.  Be honest, neutral and don't judge yourself on what has happened in the past. Keeps you on track for long term goals.  If you don't pause to see what you've done, how will you know what you still need to do?Get free reflection journal prompts at:https://showupsociety.com/5Don't forget to subscribe so you don't miss a single week of tips and inspiration to help you start showing up for yourself and your goals!

005: Tammie Bennett talks about how pausing and taking time to reflect can help you move forward.  Here's how reflecting can help you move forward with more direction and joy:<ol><li>Reminds us what we are capable of.  Reflecting on the hard things you've done shuts down your inner mean voice.</li><li>Reminds us what we can do in the future.  You've done hard things in the past and you can do hard things again. </li><li>Lifts our mood.  When you open up your "file of wins" you'll lift your mood and put yourself back in action.</li><li>Gives us an idea of what we need to tweak.  Looking back on what worked or didn't work helps us move forward in a clearer direction.</li><li>Looking back helps you spot trends in your thinking and can help you make better decisions</li><li>Closes out the year.  have a reflection party with friends or family and remember all the good things that happened.  and the things that might need work.</li><li>Helps you plan for the year ahead.  What do you want more of?  less of?</li><li>Reflect daily, weekly, monthly, quarterly or yearly.  Be honest, neutral and don't judge yourself on what has happened in the past. </li><li>Keeps you on track for long term goals.  If you don't pause to see what you've done, how will you know what you still need to do?</li></ol>Get free reflection journal prompts at: <a href="https://showupsociety.com/5" rel="nofollow" target="_blank">https://showupsociety.com/5</a> Don't forget to subscribe so you don't miss a single week of tips and inspiration to help you start showing up for yourself and your goals!

Reflecting on the Past Helps you Move Forward with Clarity and Joy.

008. Instead of feeling heavy from all the wasteful spending during the holiday season, host Tammie Bennett made a list of the things she was happy to spend money on in 2019.  Pipedrive* - CRMDay One app1 Second Everyday appSelf Coaching Scholars with Brooke CastilloPersonal Development for Her with Natalie Bacon*Books!Self Care BodyworkCorepower YogaInsight Timer appto see tammie's favorite non-fiction books, click here. for more information on things mentioned in this episode, visit https://showupsociety.com/8 *affiliate links.  if you make a purchase using my link i get a little kickback.  i'm never going to recommend something to you if i don't super duper love it.  thank you for your support.

008. Instead of feeling heavy from all the wasteful spending during the holiday season, host Tammie Bennett made a list of the things she was happy to spend money on in 2019.  <ol><li><a href="https://www.pipedrive.com/?utm_source=unknown&amp;utm_medium=invite&amp;utm_campaign=TAF" rel="nofollow" target="_blank">Pipedrive</a>* - CRM</li><li>Day One app</li><li>1 Second Everyday app</li><li>Self Coaching Scholars with Brooke Castillo</li><li><a href="https://nataliebacon.com/personal-development-for-her/?oprid=3063&amp;ref=27451" rel="nofollow" target="_blank">Personal Development for Her with Natalie Bacon</a>*</li><li>Books!</li><li>Self Care Bodywork</li><li>Corepower Yoga</li><li>Insight Timer app</li></ol>to see tammie's favorite non-fiction books, <a href="https://www.showupsociety.com/resources-i-love" rel="nofollow" target="_blank">click here</a>. for more information on things mentioned in this episode, visit <a href="https://showupsociety.com/8" rel="nofollow" target="_blank">https://showupsociety.com/8</a> *affiliate links.  if you make a purchase using my link i get a little kickback.  i'm never going to recommend something to you if i don't super duper love it.  thank you for your support.

What I Happily Spent Money on in 2019

027.  Tammie leads a short gratitude session.  She gives prompts to help you with your gratitude practice.To get the list of prompts, see the show notes at:https://showupsociety.com/27

027.  Tammie leads a short gratitude session.  She gives prompts to help you with your gratitude practice. To get the list of prompts, see the show notes at: <a href="https://showupsociety.com/27" rel="nofollow" target="_blank">https://showupsociety.com/27</a>

Guided Gratitude Session

Tiffany McGraw

026. Tammie talks with Tiffany McGraw about filling a need in the greeting card market.  Tiffany's stationery company, Paper Rehab, shines a light on women of color, creating community among women, and removing the stigma around mental health.   By showing up for herself in creating what she wanted to buy, Tiffany is helping so many women connect and support each other. For links mentioned,  please see the show notes at:https://showupsociety.com/26

026. Tammie talks with Tiffany McGraw about filling a need in the greeting card market.  Tiffany's stationery company, Paper Rehab, shines a light on women of color, creating community among women, and removing the stigma around mental health.   By showing up for herself in creating what she wanted to buy, Tiffany is helping so many women connect and support each other.  For links mentioned,  please see the show notes at: <a href="https://showupsociety.com/26" rel="nofollow" target="_blank">https://showupsociety.com/26</a>

Filling In a Gap in the Greeting Card Market with Tiffany McGraw

025.  tammie talks about how setting up some basic tasks each day is helping her and her family get through these uncertain times.tammie talks about the simple things like going outdoors, reading, creating, exercising, having focus time, cleaning up and seeing friends through video chat.  all of these things help her family feel a little more normal during this time of social distancing. for show notes please see:https://showupsociety.com/25

025.  tammie talks about how setting up some basic tasks each day is helping her and her family get through these uncertain times. tammie talks about the simple things like going outdoors, reading, creating, exercising, having focus time, cleaning up and seeing friends through video chat.  all of these things help her family feel a little more normal during this time of social distancing.  for show notes please see: <a href="https://showupsociety.com/25" rel="nofollow" target="_blank">https://showupsociety.com/25</a>

Establishing Your Basics During Uncertain Times

Ohn Mar

024. Tammie talks with Ohn Mar Win about tips for having the right mindset for a successful art career.  Ohn Mar is a watercolor illustrator and teaches art classes on Skillshare.  Tammie's favorite tip is Ohn Mar's concept of a caring critique. For links mentioned in the episode and to see Ohn Mar's artwork, please visit:https://showupsociety.com/24

024. Tammie talks with Ohn Mar Win about tips for having the right mindset for a successful art career.  Ohn Mar is a watercolor illustrator and teaches art classes on Skillshare.  Tammie's favorite tip is Ohn Mar's concept of a caring critique.  For links mentioned in the episode and to see Ohn Mar's artwork, please visit: <a href="https://showupsociety.com/24" rel="nofollow" target="_blank">https://showupsociety.com/24</a>

Tips for a Creative Mindset for a Successful Art Career with Ohn Mar Win

023.  Tammie talks about why it's important to be careful when determining if you are doin' your best.   This is especially important during this time of quarantine and COVID-19.  tammie also talks about #the100dayprojectFor links mentioned and to sign up for newsletter, see:https://showupsociety.com/23

023.  Tammie talks about why it's important to be careful when determining if you are doin' your best.   This is especially important during this time of quarantine and COVID-19.   tammie also talks about #the100dayproject For links mentioned and to sign up for newsletter, see: <a href="https://showupsociety.com/23" rel="nofollow" target="_blank">https://showupsociety.com/23</a>

Be Careful When Deciding if You're Doin' Your Best

022.  Tammie shares how a tiny three letter magical word can change your mindset, especially in times of crisis.For links mentioned in the show, please visit :https://showupsociety.com/22

022.  Tammie shares how a tiny three letter magical word can change your mindset, especially in times of crisis. For links mentioned in the show, please visit : <a href="https://showupsociety.com/22" rel="nofollow" target="_blank">https://showupsociety.com/22</a>

The Three Letter Word That Can Help You With Your Mindset

021.   want to keep a tiny, daily habit during this global pandemic?  tammie gives tons of tips and tricks for keeping your habit going.  tammie has kept at least one tiny daily habit for over 8 years and counting and she is sharing all her best tips with you!tammie also talks about allowing yourself to grieve and feeling all the feelings during this trying time.  for show notes and to be notified when tammie's tiny, daily habits course goes live, see:https://showupsociety.com/21

021.   want to keep a tiny, daily habit during this global pandemic?  tammie gives tons of tips and tricks for keeping your habit going.  tammie has kept at least one tiny daily habit for over 8 years and counting and she is sharing all her best tips with you! tammie also talks about allowing yourself to grieve and feeling all the feelings during this trying time.   for show notes and to be notified when tammie's tiny, daily habits course goes live, see: <a href="https://showupsociety.com/21" rel="nofollow" target="_blank">https://showupsociety.com/21</a>

Tips for Keeping a Tiny, Daily Habit

020. Tammie gives 5 (or 7) steps for picking a tiny, daily habit.  Keeping a tiny, daily habit is a great way to pass the time when you are homebound due to COVID-19.  Tune in next week to hear her tips for keeping the habit!For show notes, please visit:https://showupsociety.com/20

020. Tammie gives 5 (or 7) steps for picking a tiny, daily habit.  Keeping a tiny, daily habit is a great way to pass the time when you are homebound due to COVID-19.   Tune in next week to hear her tips for keeping the habit! For show notes, please visit: <a href="https://showupsociety.com/20" rel="nofollow" target="_blank">https://showupsociety.com/20</a>

How to Choose a Tiny, Daily Habit

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