Build Habits Without Punishment

About this episode

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In this thought-provoking episode of ABGW, join Cheryl Paris as she guides you on a journey to reshape your approach to habits and self-care. Her friend John refers to this approach as "very little; very often." If you’re smart and capable but feeling secretly exhausted, this episode is designed just for you.

Cheryl invites you to reconsider how you envision new habits and to let go of the unrealistic expectations that often accompany them. Imagine shrinking that daunting image of a perfect routine down to the size of a postage stamp. By desaturating the colours and moving it further away, you can create a more approachable version of your goals.

Explore the strength of simplicity as Cheryl recommends substituting lofty ambitions with achievable actions. For example, instead of a long 20-minute practice, you could do two rounds of four breaths in and six breaths out. She highlights the significance of recognising cues that already exist in your life—such as a calendar reminder or the sound of your kettle. These cues can serve as anchors, helping you to adopt new habits effortlessly.

Throughout the episode, Cheryl reassures you that every small action counts. She encourages you to choose one cue and stack it with a reward, reinforcing the idea that action is key to progress. If you find yourself feeling overwhelmed or unsafe, Cheryl reminds you that seeking professional support is not only acceptable but essential.

Every step you take, no matter how small, is a step towards a brighter and more balanced future. Trust in your journey, and remember, progress is progress, regardless of the pace.

The contents of this podcast are for informational purposes only and should not be considered medical advice. If you have a specific health concern or condition, please consult a qualified healthcare professional for more details. Check out herguru dot uk forward slash disclaimers.

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From struggle to strength, with care you can feel.

“Every step you take, no matter how small, is a step toward a brighter, more balanced future. Trust your journey — progress is progress, no matter the pace.” — Cheryl Paris

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The contents of this podcast are for informational purposes only and should not be considered medical advice. If you have a specific health concern or condition, please consult a qualified Healthcare professional for more details. Check out herguru dot uk forward slash disclaimers

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Work Stress Anxiety by ABGW is part of HerGuru Hypnotherapy and Coaching™ and grounded in the ABGW Method®.

Calm first. Reality first. Then change.™

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Shared stories are anonymised.

This podcast is provided for educational and self- reflective purposes only and does not constitute medical, psychological, legal, workplace, or professional advice.

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SPEAKER_00: Welcome to ABGW.

SPEAKER_00: Amazing, brilliant, gorgeous, wonderful, five mindful minutes for your real life, not your imaginary perfect one.

SPEAKER_00: If you're smart, capable, and secretly exhausted, you're in the right place.

Welcome And Who This Helps

SPEAKER_00: Okay, so you tried before and it you just didn't stick with it.

SPEAKER_00: You can choose structure without self-punishment, you know.

SPEAKER_00: Imagine this.

SPEAKER_00: Notice how your brain pictures a new habit.

Choosing Structure Without Punishment

SPEAKER_00: You know, a habit that you've been looking at, thinking about, and thought, well, I'm not sure.

SPEAKER_00: Is it big, bright, daily, flawless?

Reframing The Habit Picture

SPEAKER_01: Is it no wonder your chest feels tight.

SPEAKER_01: Let's turn it down.

SPEAKER_01: Let's shrink that image into the size of a postage stamp.

SPEAKER_01: Let's desaturate the colour.

SPEAKER_01: Let's move it a further arm's length away.

SPEAKER_01: Let's rename it from I don't know, 20 minutes practice to two rounds of four in, six out after meetings.

SPEAKER_01: Why don't you set one cue that already exists?

SPEAKER_01: Maybe it's a calendar pop-up, maybe it's the kettle clicking off.

Set One Real-World Cue

SPEAKER_01: Could even be your car ignition.

SPEAKER_01: The thing is, sooner or later you'll notice the smaller, duller pictures feel doable, and you actually do it.

SPEAKER_01: That's sticking.

SPEAKER_01: So your tiny action today, if you choose to accept it, is to pick one cue you already have, an anchor, maybe one breath pattern there.

SPEAKER_01: If it helps, it's like a reward.

SPEAKER_01: I don't care.

Tiny Action And Choice

SPEAKER_01: The thing is, it's about taking action.

SPEAKER_01: Next time, now isn't the right time.

SPEAKER_01: Maybe after this performance review.

SPEAKER_01: Let's zoom out and take back choice.

SPEAKER_00: If you're feeling unsafe or overwhelmed, please reach out for appropriate professional support, including myself, because you're allowed help.

SPEAKER_00: Because every step you take, no matter how small, is a step towards a brighter, more balanced future.

Safety, Support, And Progress

SPEAKER_00: Trust in your journey and remember, progress is progress no matter the pace.

Chapters

You Can Choose Structure Without Punishment And Make Change Feel Easy