Want to achieve any goal you set for yourself? There’s one secret that ensures success - reflection. And, yet, this is the one step that most people miss. They simply start their goals and hope for the best. The truth is: Almost all goals get off the planned path at some point and if you aren’t regularly checking-in on your progress, it’s easy to feel lost. In today’s episode we walk through a framework called the 3 As to help you acknowledge your progress, assess your direction, and adjust your goals as needed. 

In this episode you’ll learn:

• How can I make my life more fulfilling?

• What are the best ways to reflect on my life goals?

• How can I make sure I achieve my goals?

• What steps can I take to assess my progress on goals?

Topics Covered:

- Intentional check-ins

- Mid-year reflection

- Goal Setting

- Goal progress assessment

- Goal reassessment 

- Letting go of guilt and shame

- Celebrating achievements

- Resilience after failure

Key Moments in the Show:

[02:21] The Right Time to Check-In on Goals

[07:56] An Easy Reflection Exercise

[11:55] What To Do If You Get Off Track

[19:22] Recovering from Failure

[25:01] Resilience and Letting Go

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast

Where does the time go? Does it constantly feel like it’s flying by making you wonder where the day went? What if I told you that you have more control over your time than you think? In fact, with a few simple adjustments, you could feel like you have all the time in the world. On today’s episode we’ll dive into making every second count…without the stress. I’ll share simple strategies and insights to help you create more meaningful free time so you can enjoy the present moment. You’ll learn how to transform your relationship with time, adding wonder and awe to your existing schedule. 

In this episode you’ll learn:

• How can I feel like I have more time during my day?

• What are the best time management strategies for busy professionals?

• How can I feel more productive?

• How can I stay focused and motivated throughout the day?

Topics Covered:

- Time anxiety

- Creating experiences

- Daily focus word

- Time distortion

- Productivity tricks

- Feeling overwhelmed

- Time moving too fast

- Relationship with time

Key Moments in the Show:

[03:54] Why Does Time Feel Faster As We Get Older?

[10:05] The Secret to Creating Focus in Your Day

[13:30] How To Figure Out What To Do Each Day

[15:59] Create More Free Time

[21:33] How Much Free Time Do You Need Each Day?

[26:44] Figuring Out What You Love To Do

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast

What if the best years of your life are actually ahead of you? I believe everything we’ve been told about getting older is wrong. In today’s podcast, I’m celebrating my 50th birthday by turning the notion of aging on its head–getting older isn’t something to dread,it’s actually an opportunity for growth and new experiences if you’re willing to challenge the fearmongering around time and aging. We’ll take a deep dive into the misconceptions and mistaken narratives surrounding aging with actionable strategies and advice. Regardless of your age, this episode empowers you to embrace each phase of life intentionally and joyously.

In this episode you’ll learn:

• How can I shift my mindset about aging?

• What can I do to feel happier as I get older?

• What are some ways to embrace aging?

• How can I create a fulfilling life after 50?

• How can I feel better about getting older?

Topics Covered:

- Counterclockwise Study by Ellen Langer

- Aging and Wisdom

- Reinventing yourself at 50

- Anti-Aging Industry 

- Anti-Bucket List

- Empty Nest Transition

- Counterclockwise Study Ellen Langer

- Historical Context on Aging

- Post-Menopausal Happiness 

Key Moments in the Show:

[02:07] Why Do We Fear Aging?

[08:25] The Third Stage of Life

[10:27] Rethinking Your Life Timeline

[10:58] How Aging Has Changed Through History

[13:03] Does Aging Create New Opportunities?

[15:54] Fear and Time Go Together

[16:31] Why is Retirement Age 65?

[22:43] Can Your Mindset Influence How You Age?

[29:36] Your Anti-Bucket List

----------------------

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast

Is there a dog in your head? If you’re ever worried or stressed (and who isn’t?) then the answer is yes! In today’s episode we’ll explore a fascinating analogy of how our egos are like dogs as we dive into the art of how to worry less. The inner voice in your mind shapes your reactions to uncertainties and–like a dog–it can be trained. Today’s episode uncovers why our brain loves to cling to negative thoughts and why we struggle to live in the present. You’ll get actionable tips on how to move from chronic worry to a more intentional stress-free approach to life.

In this episode you’ll learn:

• How do I stop worrying about the future?

• How can I deal with negative thoughts?

• Why do we worry about things we can't control?

• How can I live more in the present moment?

Topics Covered:

- Managing fear and negativity

- Eckhart Tolle

- Sonia Choquette

- Managing worry

- Brain's negativity bias

- Relationship with ego

- The effects of worry

- Relationship with Ego 

- Living in the present

Key Moments in the Show:

[02:11] How Stress Shows Up in Your Body

[05:30] How Your Brain is Wired to Worry

08:55] The Unsolvable Problem with Worrying

[12:39] How To Be Grateful for Past Mistakes

[18:59] How to Take Charge of the Inner Critic in Your Head

[26:40] What Kind of Dog is In Your Head?

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast 

Is the fear of making the wrong decision paralyzing you from taking the leap? You are not alone, so many people find themselves overwhelmed in the quest for the perfect decision. But here’s the truth: the right choice is hard to know while you are in the moment. In today’s episode we share the personal journey of our son, Jack's, college decision-making saga, unveil the unconventional "decision doughnut", and explore why embracing your emotions could be the secret weapon in effective decision-making. We tackle a listener's question about career transitions at any age, proving it’s never too late to choose your path intentionally. 

In this episode you’ll learn:

• How can I make better decisions in life?

• What are effective decision-making strategies?

• How do I know if I'm making the right choice?

• What are the most important factors when making a decision?

Topics Covered:

- Decision Making

- College Planning Strategies

- Determining Important Criteria for Decisions

- Maximizers vs. Satisficers

- Pro-Con List Limitations

- Emotions with Decision Making

- The Brain and Emotions in Decisions

- Paradox of Choice

- Teenagers and Decision Making

Key Moments in the Show:

[02:06] A Chance to Win Prizes

[06:38] The Paradox of Choice

[07:50] Are Decisions Emotional?

[12:23] Why Do Kids Make Bad Decisions

[14:42] How Do I Know If I've Made a Good Decision?

[16:46] Letting Go of Good vs Bad

[20:04] The Two Types of Decision Makers

[23:17] How to Make Better Decisions

[24:27] How To Decide Where To Go for College

[31:57] Making Big Decisions

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast 

Think equal division of chores guarantees happiness in marriage? Think again. The truth is: it’s not the fighting about chores that’s the problem - it’s the lack of communication. In today’s episode we uncover the myth of 50-50 and explore the real ingredients to a successful marriage. John and I are pulling back the curtain on our own 25+ year relationship as we share our own strategies, including understanding each other's priorities and embracing diverse work styles leading to deeper, more meaningful connections. I’ll also share our five-step approach to divide and conquer household responsibilities, making sure everyone plays to their strengths.

In this episode you’ll learn: How can I improve communication in my marriage? What are simple ways to divide household chores with your spouse? What is the best way to delegate household tasks in a marriage? How can I communicate better with my family?

Topics Covered: - Division of household labor - Communication in marriage - Gender roles and chores - Effective delegation in relationships - Keys for stronger marriage - Family Meetings - Intentional Relationship Building

Key Moments in the Show: [02:13] Appreciating the Differences in Your Marriage [08:37] Turning Frustration into Appreciation [14:10] Dividing Up Chores and Tasks with Your Spouse [19:23] Deciding Which Tasks Are Important [21:41] Who's in Charge? [25:17] How To Make Sure Tasks Get Done Right [33:32] How to Build a Strong Supportive Family

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast 

What if embracing your weaknesses actually amplifies your strengths? In today’s episode we reveal the transformative power of embracing your true strengths—even those you might consider weaknesses. We dive into the shadow side of strengths as well the surprising positive impact of knowing your weaknesses. We discuss how this awareness can improve communication, strengthen relationships, and even assist in overcoming perfectionism, ultimately leading to a more joyful and intentional life. We talk about how strengths influence teamwork, collaboration, and parenthood. Tune in to unlock the strategic advantage of knowing yourself and others better while setting you up with a leadership approach that’s tailored to you.

IN THIS EPISODE YOU'LL LEARN: What is the best way to leverage your strengths at work? How can I figure out my personal strengths and weaknesses? How do strengths and weaknesses impact parenting styles? What does focusing on your strengths do to increase productivity? How can I communicate better with my team?

TOPICS COVERED: - Leveraging strengths - Leadership styles - Communication styles - Employee-employer fit - Strengths-based productivity - Perfectionism in the workplace - Clifton Strengths Test - Parenting with strengths and weaknesses

KEY MOMENTS IN THE SHOW: [01:42] Why Do I Need to Know My Weaknesses? [03:59] Is Quietness a Strength or Weakness? [07:16] Why We Need to Understand Our Strengths [11:55] Strengths Help Deepen Connections [19:21] Strengths in Marriage and Parenting [23:42] Strengths With Your Team at Work [29:20] Communication Strengths and Weaknesses [31:45] Do You Have a Leadership Guide? [35:53] Finding Your Superpowers

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

What if you stopped fighting that loud inner voice of self-doubt? In this week’s episode we share how you can transform the way you approach your innermost thoughts and challenges by flipping the script on silencing your inner critic, disarming your negative thoughts and embracing your vulnerability. Rachael Jayne Groover is with me on the show for an empowering discussion that merges the realms of psychology, spirituality, and pragmatic lifestyle changes. RJ shares her transformative strategies to shift your mental frequency away from negative thought patterns helping you ignite a more profound awakening to your personal and professional potential.

In this episode you’ll learn:

• What are effective strategies to manage negative thoughts?

• How can spiritual awakening impact daily life?

• What is the mind, body, and spirit connection?

• What can I do to overcome self-doubt?

Topics Covered:

- Internal dialogue and self-doubt

- Distancing from negative thoughts

- Ego and personal development

- Spiritual awakening process

- Inner peace in daily life

- Mind-body-spirit connection

- Self-improvement vs. letting go

- Dealing with inner dialogues

Key Moments in the Show:

[02:52] The Pressure to Conform

[06:20] Finding That Inner Peace

[09:26] The Mind-Body-Spirit Connection

[12:47] How We Subconsciously Sabotage Ourselves

[15:25] Personal Growth and Discomfort

[17:41] How Can We Reframe How We Look at Our Ego?

[22:15] Strategies for Managing Negative Thoughts

[26:58] The Why-Free Diet

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: TanyaDalton.com/podcast

Think every leader needs to start their day at dawn to achieve greatness? Think again. It’s time to swap out early alarms for meaningful morning rituals. In this episode, we dismantle the myth that success demands a ruthless morning routine. We talk about how habits create shortcuts to productivity and how habit stacking creates structure. However, when we add in emotional depth we can actually transform daily tasks from mundane to monumental. This boots our productivity–not just in the morning, but all day long. When we upgrade routines into rituals, we can turn autopilot living into a life of purpose.

In this episode you’ll learn:

• How do habits impact productivity?

• What is habit stacking and how does it work?

• What is the difference between routines and rituals?

• How can I create a meaningful morning routine?

Topics Covered:

- Routines vs Rituals

- Morning Routines

- Habits in Productivity

- Duke University Habits Study

- Habit Cues

- Habit Stacking

- Intentional Morning Blueprint

Key Moments in the Show:

[02:30] Why Do We Need Habits?

[04:27] Weirdest Celebrity Habit Fact

[05:42] How Habits Create More Brainspace

[06:53] Habit Stacking is a Fancy World for Routine

[08:57] Shifting from Routines to Rituals

[11:30] Creating Stronger Transitions for Your Day

[13:12] Increasing Productivity While Working Remotely

[19:18] Rigid Structure Doesn't Make You Productive

[24:37] The One Question to Answer to Decide Your Morning Routine

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes:

TanyaDalton.com/podcast

Is the life you're leading the one you've always dreamed of, or are you just ticking boxes on society's checklist? I know I was for far too long. After months of grappling with health challenges and facing the reality of burnout, I’m back with a new episode where we dive into the question, “Does your life spark joy?”In this week’s episode I talk about the power of my Radical Sabbatical and how it helped me to reassess, realign and realize how important it is to build a sustainable life that resonates with who you are, not just what you do.

In this episode you’ll learn:

• How can I figure out what makes me happy?

• What do I need to prioritize for my mental health?

• What makes me happy?

• How can I  recognize when I need a break?

Topics Covered:

- Radical Sabbatical

- Today Show Appearance

- Perimenopause 

- Substack

- Women’s Health

- Self-Care and Burnout

Key Moments in the Show:

[02:54] The Radical Sabbatical & The Today Show

[06:11] Radical Sabbatical & The Murder Scene

[09:50] My Body Was Clearly Telling Me

[12:44] The Worst Word

[17:10] Feeling Like You're in The Void

[21:21] What's the Plan Moving Forward?

[28:39] What is YOUR Joy?

Get free resources for this episode at  TanyaDalton.com/connect

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes:

https://tanyadalton.com/podcasts/radical-sabbatical/

What if I told you that you don't need to check off every item on your to-do list to have a successful day? In this week’s episode, we explore the power of slowing down and being fully present in the moment. From savoring meals to stepping back from work and assessing yourself, you'll learn how being intentional with your time can lead to greater satisfaction, happiness, and success. We discuss the idea of repacing, finding joy in missing out and reducing burnout. Join us as we debunk old models of work and discover a new approach to productivity that puts you in the driver's seat.

In this episode you’ll learn:

• How can I be more present in my daily life?

• What is mindful eating and why is it important?

• How can I improve my time management skills?

• What are some exercises for practicing mindfulness?

• How can I work faster?

Topics Covered:

- Mindful living

- Oxford Talks

- Mindful eating

- Joy of missing out (JOMO)

- Reflection 

- Exercise to start being mindful

Key Moments in the Show:

[06:46] The Secret to My Strong Marriage

[09:31] The Evolution of Who You Married

[12:50] Selling inkWELL Press

[16:49] My Identity Crisis

[18:10] The Need for Re-pacing

[23:02] The Optimal Nap Time Length

[25:02] The 4 Questions for Reflection

[26:09] Time Management Doesn't Work

[30:49] How to Eat Mindfully

[33:51] An Exercise to Help You Start Eating Mindfully

[37:29] Mindful Eating Led to Mindful Living

Want 5 Minutes to Peak Productivity? Join Tanya’s free Take 5 Challenge at  TanyaDalton.com/take5

Connect with Tanya Dalton on LinkedIn

Watch the episode on YouTube

Subscribe on Apple Podcasts, Spotify or Google Podcasts

Full Transcript and Show Notes: https://tanyadalton.com/podcasts/pregnant-pause/