The Magic of Routines: How Structure Fuels Transformation

Create Yourself - Practical Activities for Self-discovery, Transformation and change.

Player FM - Internet Radio Done Right

הוסף לפני one שנה

תוכן מסופק על ידי Kay Holdsworth. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Kay Holdsworth או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.

TED Tech

1
How AI is saving billions of years of human research time | Max Jaderberg 19:15

לפני 21 weeks19:15

הפעל מאוחר יותר

רשימות

לייק

אהבתי

19:15

Can AI compress the years long research time of a PhD into seconds? Research scientist Max Jaderberg explores how “AI analogs” simulate real-world lab work with staggering speed and scale, unlocking new insights on protein folding and drug discovery. Drawing on his experience working on Isomorphic Labs' and Google DeepMind's AlphaFold 3 — an AI model for predicting the structure of molecules — Jaderberg explains how this new technology frees up researchers' time and resources to better understand the real, messy world and tackle the next frontiers of science, medicine and more. For a chance to give your own TED Talk, fill out the Idea Search Application: ted.com/ideasearch . Interested in learning more about upcoming TED events? Follow these links: TEDNext: ted.com/futureyou TEDAI Vienna: ted.com/ai-vienna Hosted on Acast. See acast.com/privacy for more information.…

לפני שנה 21:23

M4A•בית הפרקים

In this conversation I discuss the importance of routine for mental health and wellbeing.

I emphasise that routine provides structure and stability, which are essential for building a strong foundation for overall health.

During the podcast I share my own experiences with routine and offers practical tips for incorporating it into daily life.

I highlights the impact of routine on students and the significance of routine in increasing self-worth and self-esteem.

Overall, the conversation emphasizes the benefits of routine and the need for flexibility and self-compassion in maintaining it.

Takeaways

Routine is fundamental to mental health and wellbeing, providing structure and stability.

Incorporating small, gradual, and sustainable changes into daily routines can lead to long-term success.

Flexibility and adaptability are important in maintaining routines, as unexpected events can disrupt them.

Routine can increase self-worth and self-esteem, particularly for students.

Having a routine reduces decision fatigue and frees up mental energy for other important tasks.

Quality sleep is crucial for overall health and should be prioritised in a routine.

Planning ahead and being organized can help maintain routines and reduce stress.

Routine can have a positive impact on productivity, focus, and overall well-being.

Prioritising Quality Sleep in a Routine

The Impact of Routine on Students and Self-Worth

"Routine is so fundamental to our wellbeing and to our mental health."

Chapters

00:00 Introduction and the Importance of Routine

03:17 Practical Tips for Incorporating Routine

06:06 Starting Small and Gradual Changes

08:06 Routine with a Purpose and Reducing Decision Fatigue

11:52 Flexibility and Adaptability in Maintaining Routines

17:28 The Impact of Routine on Students and Self-Worth

18:27 The Benefits of Routine for Productivity and Well-being Ready to take your personal growth to the next level?

If you enjoyed this podcast episode I’ve got something extra special for you!

I’ve put together a free guide called **21 Life-Changing Questions** that will help you dig deeper, reflect on what truly matters, and spark some serious self-discovery.

Whether you’re looking to make meaningful changes in your life, gain clarity on your next steps, or simply want to get to know yourself better, these questions are designed to challenge and inspire you.

You only need 3 minutes a day.

So, why not take a few moments for yourself?

Grab your free guide here: DOWNLOAD

For more journal prompts, check out my last blog post, Transform Your Life with Journaling.

96 פרקים

#Podcasting Education #Self-Improvement #Kay Holdsworth

The Magic of Routines: How Structure Fuels Transformation

Create Yourself - Practical Activities for Self-discovery, Transformation and change.

published לפני שנה

שתפו

M4A•בית הפרקים

In this conversation I discuss the importance of routine for mental health and wellbeing.

I emphasise that routine provides structure and stability, which are essential for building a strong foundation for overall health.

During the podcast I share my own experiences with routine and offers practical tips for incorporating it into daily life.

I highlights the impact of routine on students and the significance of routine in increasing self-worth and self-esteem.

Overall, the conversation emphasizes the benefits of routine and the need for flexibility and self-compassion in maintaining it.

Takeaways

Routine is fundamental to mental health and wellbeing, providing structure and stability.

Incorporating small, gradual, and sustainable changes into daily routines can lead to long-term success.

Flexibility and adaptability are important in maintaining routines, as unexpected events can disrupt them.

Routine can increase self-worth and self-esteem, particularly for students.

Having a routine reduces decision fatigue and frees up mental energy for other important tasks.

Quality sleep is crucial for overall health and should be prioritised in a routine.

Planning ahead and being organized can help maintain routines and reduce stress.

Routine can have a positive impact on productivity, focus, and overall well-being.

Prioritising Quality Sleep in a Routine

The Impact of Routine on Students and Self-Worth

"Routine is so fundamental to our wellbeing and to our mental health."

Chapters

00:00 Introduction and the Importance of Routine

03:17 Practical Tips for Incorporating Routine

06:06 Starting Small and Gradual Changes

08:06 Routine with a Purpose and Reducing Decision Fatigue

11:52 Flexibility and Adaptability in Maintaining Routines

17:28 The Impact of Routine on Students and Self-Worth

18:27 The Benefits of Routine for Productivity and Well-being Ready to take your personal growth to the next level?

If you enjoyed this podcast episode I’ve got something extra special for you!

I’ve put together a free guide called **21 Life-Changing Questions** that will help you dig deeper, reflect on what truly matters, and spark some serious self-discovery.

You only need 3 minutes a day.

So, why not take a few moments for yourself?

Grab your free guide here: DOWNLOAD

For more journal prompts, check out my last blog post, Transform Your Life with Journaling.

96 פרקים

#Podcasting Education #Self-Improvement #Kay Holdsworth

כל הפרקים

1
What Helps Me, What Hurts Me – And Why We Keep Doing the Stuff That Fcks Us Over* (aka Why We Sabotage Ourselves and How Hypnotherapy in Leeds Can Help) 11:48

לפני 14 weeks11:48

11:48

In this episode, we’re diving into the strange (but very human) habit of self-sabotage — why we do things that hurt us, even when we say we want peace, confidence, rest, or connection. I’ll talk you through some real-life patterns and stories that might sound a little too familiar… and explore how our behaviour can be completely understandable, but still unhelpful. We’ll look at how past fears and beliefs shape our present actions, and I’ll share a powerful coaching exercise called Spot the Loop that can help you uncover the cycle you’re stuck in — and gently start changing it. Plus, I’ll share some simple journaling prompts to help you gain insight and shift your patterns with more compassion and less judgment. This one’s all about awareness, kindness to yourself, and remembering: you’re not broken — you’re just human. And you can change the story. What You’ll Hear in This Episode: Why we sabotage ourselves (and how hypnotherapy in Leeds can help) How our attempts to protect ourselves often create the opposite effect The common loops we get stuck in — and how to spot yours A journaling prompt that brings surprising clarity How to interrupt old patterns without shaming yourself The truth about why change is hard — and why it’s still possible Journaling Prompt from this Episode: What helps me? What hurts me? What hinders me? Checkout my website, Kayholdsworth.com COUNSELLOR and HYPNOTHERAPIST My main specialism is enabling women go from a place of feeling stuck and hopeless, to a space where they can trust themselves again and find more inner-peace and contentment. My approach is certainly not cookie cutter therapy. I draw upon Counselling, Coaching, Hypnotherapy, Solution-Focused and CBT. Sessions often incorporate creativity, guided journaling and imagery, as well as powerful techniques such as Parts Therapy/Rewind. For over 5 years I have worked as a Student University Counsellor. I have facilitated a variety of wellbeing courses and workshops. Book a free consultation. I love helping women overcome limiting beliefs, old habits, and emotional blocks by accessing the unconscious mind and creating meaningful, lasting change.…

1
The Good, The Bad & The Ugly of Therapy - Not all therapy is good, and that is not okay! 18:13

לפני 16 weeks18:13

18:13

Episode Title: The Good, The Bad, and The Downright Ugly of Therapy Episode Description: Have you ever had therapy? If the answer is yes, you’re not alone—me too, and not just once. I’ve had therapy at various points in my life, and let me tell you, it’s been a real mixed bag. In this episode, I’m spilling the beans on the good , the bad , and the downright ugly of my therapy experiences. Yep, it’s time for some real talk. Kay Holdsworth – Counsellor and Psychotherapist My main specialism is enabling women go from a place of feeling stuck and hopeless, to a space where they can trust themselves again and find more inner-peace and contentment. My approach is certainly not cookie cutter therapy. I draw upon Counselling, Coaching, Hypnotherapy, Solution-Focused and CBT. Sessions often incorporate creativity, guided journaling and imagery, as well as powerful techniques such as Parts Therapy/Rewind. For over 5 years I have worked as a Student University Counsellor. I have facilitated a variety of wellbeing courses and workshops. Book a free consultation. Drawing upon Counselling, Coaching, Hypnotherapy, Solution-Focused Therapy, and CBT, I bring a well-rounded approach to sessions. In addition, I often incorporate creativity, guided journaling, and imagery, as well as powerful techniques such as Parts Therapy and the Rewind technique. For over five years, I have worked as a Student University Counsellor, and along the way, I have facilitated a variety of wellbeing courses and workshops. If you’re interested, you can book a free 30-minute assessment by heading to my website. Furthermore, I love helping women overcome limiting beliefs, old habits, and emotional blocks by accessing the unconscious mind and creating meaningful, lasting change. However, I only offer blocks of six therapy sessions, as I believe commitment is key to making real progress. Since I have limited space, I only work with clients who are fully ready to invest in their personal growth. That’s why I’m offering a free 30-minute assessment—your opportunity to chat with me, gain clarity on what you want to change, and see if we’re a good fit. This isn’t a formal therapy session; instead, it’s an open, relaxed conversation where we explore what’s keeping you stuck, how you want to feel, and what you’d love to be different in your life. My main specialism is enabling women go from a place of feeling stuck and hopeless, to a space where they can trust themselves again and find more inner-peace and contentment. My approach is certainly not cookie cutter therapy. BOOK A CALL…

1
The Brain on Stress: What Happens & How to Take Back Control 20:50

לפני 17 weeks20:50

20:50

Visit my Website - Home | Kay Holdsworth : Create Yourself In this episode I dive deep into the fascinating science of the brain and how it responds to stress, anxiety, and depression. Have you ever wondered why you feel the way you do when life gets overwhelming? In this episode, I break it all down, exploring what happens in your brain when stress takes over and how it affects your mood and behaviour. I’ll also share practical, science-backed strategies to help improve your mental well-being and regain control of your emotional state. Understand your brain better, so you can manage stress and anxiety with confidence and take the first step toward lasting emotional freedom. Kay Holdsworth - Counsellor & Psychotherapist My main specialism is enabling women go from a place of feeling stuck and hopeless, to a space where they can trust themselves again and find more inner-peace and contentment. My approach is certainly not cookie cutter therapy. I draw upon Counselling, Coaching, Hypnotherapy, Solution-Focused and CBT. Sessions often incorporate creativity, guided journaling and imagery, as well as powerful techniques such as Parts Therapy/Rewind. For over 5 years I have worked as a Student University Counsellor. I have facilitated a variety of wellbeing courses and workshops. To book a free 30 minute assessment head to my website. I love helping women overcome limiting beliefs, old habits, and emotional blocks by accessing the unconscious mind and creating meaningful, lasting change. I offer blocks of 6 therapy sessions only. I have limited space and only work with clients who are willing to commit to therapy. I’m offering a free 30-minute assessment— your chance to chat with me, get clear on what you want to change, and see if we’re a good fit. This isn’t a formal therapy session, just an open, relaxed conversation where we explore what’s keeping you stuck, how you want to feel, and what you’d love to be different in your life. Sound good? VISIT MY WEBSITE at Home | Kay Holdsworth : Create Yourself…

1
3 Simple Steps to Reprogram Your Mind for Positive Change 17:42

לפני 18 weeks17:42

17:42

I think I have found a new love… hypnotherapy! I was lucky enough to be offered the SFTA training course free through my work as a university student counsellor. I am blown away with the progress my hypnotherapy clients have made (bar one, but she has a family crisis she is dealing with). They all began the sessions rating themselves a 4 or 5 out of 10 on a happiness scale, and now they’re all rating themselves a solid 8, except for the one I mentioned. I think that’s impressive, and I’m so pleased! We were taught Parts Therapy, and on Wednesday, I used the technique for the first time on a student struggling to leave a coercive relationship. The idea behind Parts Therapy is that you work with different parts of a person’s mind, getting them to communicate with each other to resolve inner conflicts. There was no doubt that she was in a trance, and you could see how strong the part in the right hand was. In those short 20 minutes, we made more progress than we had potentially made in all the previous sessions, because it spoke directly to her unconscious mind. I can really see how hypnotherapy helps people change patterns of behaviour they’ve struggled with for years because, let’s face it, most of our thoughts and behaviours are influenced by the subconscious. 3 Simple Steps to Reprogram Your Mind for Positive Change 1. Focus on What You Want, Not What You Don’t Want The mind works best with positive images and clear intentions. Instead of thinking, “I don’t want to feel anxious,” shift your focus to what you do want: “I want to feel calm and confident.” The subconscious mind responds better to positive framing. Try this: Write down one thing you want to change and reframe it positively. For example, instead of “I don’t want to feel stressed at work,” write, “I want to feel relaxed and focused at work.” 2. Use Visualization to Create Your Future The mind doesn’t always distinguish between real experiences and vividly imagined ones. Spend a few minutes every day visualizing yourself living the life you want. Imagine it in detail—how you feel, what you see, and what you hear. This can help train your mind to create the reality you desire. 3. Anchor Positive Feelings in the Body One powerful hypnotherapy technique is to anchor a positive feeling in your body. Think of a time when you felt confident, calm, or happy. Focus on that feeling and imagine it filling your entire body. As you do, gently press your thumb and forefinger together. Repeat this regularly, and you’ll train your mind and body to return to that feeling when you need it. ABOUT ME - COUNSELLOR, COACH & PSYCHOTHERAPIST I am an experienced and fully qualified counsellor, psychotherapist and coach based in the UK. I work predominantly with women who want to make positive changes in their lives. Women who want to make better life choices, changes and decisions. My specialisms are equipping women the practical tools and strategies so they can manage their own mental health and wellbeing. I have over 10 years experience working with people to help them manage their stress, anxiety, low mood and lack of motivation. I enable women go from a place of feeling stuck and hopeless, to a space where they can trust themselves again and find more inner-peace and contentment. Often the women I work with are women who want to make changes but are struggling to know how or where to start. They feel overwhelmed and stuck. I help them make the changes they most need and long for. MY APPROACH I draw upon a variety of approaches such as Cognitive Behaviour Therapy, Solution Focused Approach, Writing Therapy, Guided Relaxations/Visualisations & Mindfulness. If clients feels they would benefit from exercises and techniques, such as guided relaxations and breathing exercises then I am happy to facilitate this during our sessions. I offer appointments Thursday only. BOOK A FREE 30 MINUTE ASSESSMENT…

1
Mood Follows Action: Simple Ways to Shift Your Energy 19:09

לפני 19 weeks19:09

19:09

We all know that feeling when we’re tired, sluggish, and lacking energy. Everybody has low days, but I’ve realised something important: we have far more control over our energy levels and mood than we often tell ourselves. This year, I’ve had just one low day, and that’s not to brag (trust me, I’ve had my fair share of low days in the past). I bring it up because it’s a reflection of how mood follows action and how my actions are significantly shifting my mood and energy levels. Too often, we see low mood as something solely happening in the brain, something we can’t change. But our actions can—and do—have a massive impact on how we feel. Mood follows action. I’ve been reminding my therapy clients of this a lot recently, particularly those who find themselves spending hours in bed scrolling through TikTok (most are Uni students). I wonder… If I asked you to get up and run up and down the stairs for five minutes, would it shift how you feel, even just a bit? I bet you it would. Why not try it now?! For the past few months, I’ve been experimenting with weaving in short 10-minute bursts of yoga, meditation, or movement into my day, and it’s definitely made a difference to my energy levels. As a therapist, I have to sit on my ass for long periods of time, so making the effort to move every hour and a half or two hours is making a huge difference. There’s a caveat to this, of course. If you’re deeply depressed or anxious, it probably feels insulting for me to suggest that just doing 10 minutes of movement here and there throughout the day could make any difference. I hear you, and you’re absolutely right. If anyone had said this to me when I was anxious, I would have wanted to smack them in the face! But here’s what I will say: for most of us—who are not severely anxious or depressed, but have our own struggles and stresses—doing this can help lift your energy. And when your energy is better, you feel more resourceful, and that means you can cope better. For someone who is deeply depressed, I understand this will feel like the absolute last thing you want to do. Every cell in your body will probably resist. But I have to repeat— mood follows action. It’s what therapists call “basic behavioural activation.” The common belief is that you have to feel motivated before you can do the thing. Honestly, that’s complete BS. By doing the thing, you create motivation. You build forward momentum, and that momentum and movement is what shifts your mood. Mood follows action is a simple truth we often forget, but it’s so effective. Journal Prompts What activities make you feel energised and uplifted? How can you incorporate more of them into your day? What small action can you take today to boost your energy or mood, even if you’re feeling low? Write about a time when you felt really energised and full of life. What were you doing, and how can you recreate that experience? WORK WITH ME I am an experienced and fully qualified counsellor, psychotherapist and coach based in the UK. I work predominantly with women who want to make positive changes in their lives. Women who want to make better life choices, changes and decisions. My specialisms are equipping women the practical tools and strategies so they can manage their own mental health and wellbeing. I have over 10 years experience working with people to help them manage their stress, anxiety, low mood and lack of motivation. I enable women go from a place of feeling stuck and hopeless, to a space where they can trust themselves again and find more inner-peace and contentment. Often the women I work with are women who want to make changes but are struggling to know how or where to start. They feel overwhelmed and stuck. I help them make the changes they most need and long for. https://www.kayholdsworth.com/…

1
What If You’re Already Where You Need to Be? 19:16

לפני 20 weeks19:16

19:16

This week, I’ve been reflecting on what it really means to live a life that is a true expression of who we are. It’s funny, but sometimes we’re so caught up chasing goals or dreams that were never really ours to begin with. Maybe, like me, you’ve had moments where you realise that the version of success you’ve been striving for doesn’t quite fit your values, strengths, or what’s truly important to you. I’ve been asking myself: is building an online business really the best path for someone like me who loves being around people and values real human connection? Have I been trying to shape my life around an idea of success that’s been influenced by societal norms and expectations – not what I truly need? When I first got into the world of self-help and personal development in the early 2000s, it was full of books by people who said you had to want millions to be successful. There was so much emphasis on making money, reaching lofty goals, and becoming rich and successful beyond belief. But let’s be honest – that isn’t what everyone truly wants. Success is personal. My idea of success is living in a semi-rural stone property, with long distance views and waking up to fresh eggs everyday from my chickens. It's about having the time and space to enjoy my life and be able to go for walks, journal and do yoga. I am not hustling my ass off, I work 20 hours a week, running self-development workshops and therapy/coaching sessions. It’s easy to get caught up in expectations that leave us feeling unfulfilled when we don’t meet them. Tony Robbins once said something about how our level of happiness is tied to our expectations. If those expectations are too high, we can end up feeling constantly discontent. Here I am in 2025, and I haven’t built a six- or seven-figure business or had a best selling book, or created a huge on-line platform. But when I get really honest with myself – did I really want that? Or did I think I had to want it because of what I’d been told and had been telling myself? Sometimes, the gold we seek is already in our own backyard. Perhaps the things we’re searching for have been right in front of us all along. I’m a university counsellor, and I love my job. I’m also training to be a solution-focused hypnotherapist, and that feels like such a good fit for me. What if I stopped trying to chase after something shiny and new and just focused on what I already do well – and made that my focus? I think this is a lesson that could apply to you too. It’s so easy to get swept away by societal pressures or other people’s definitions of success. But what if you took a moment to step back and ask yourself: What does success really look like for me? What am I doing already that is enough? So, here’s something I’d like you to reflect on this week. Think about the ways in which you might be chasing after something that isn’t truly aligned with who you are or what you really want. Here are three journal prompts to get you thinking: What does success look like for me, based on my own values and strengths? In what ways have I been influenced by societal expectations or old stories about what I “should” want? What am I already doing that brings me fulfillment, and how can I focus more on that? Coaching Tool: Shifting Expectations Take some time this week to examine your expectations. If you feel discontent or like you’re falling short, ask yourself – are my expectations realistic and aligned with who I truly am and what I need? Write down any expectations you feel are weighing on you and then cross out the ones that don’t serve you. Instead, replace them with more grounded, authentic expectations that reflect your real desires and values. Check out my latest blog post, 5 Simple Ways to Make Change Happen | Kay Holdsworth : Create Yourself Join the FREE 21 Day Writing for Self-Discovery Challenge - Reconnect with your true self 21-Day Journaling Challenge | Kay Holdsworth : Create Yourself…

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What’s the Payoff for Staying Stuck? 16:52

לפני 21 weeks16:52

16:52

What’s the Payoff for Staying Stuck? The Real Reason You’re Resisting Change (and What to Do About It) In this episode I talk about the payoff for being stuck. On the surface it sounds silly to think that there could be any reason we would want to stay stuck....but when you dig a bit deeper, there will be a reason you are resisting change. There was a time when I found myself struggling to take the steps needed to make my dreams happen. I kept circling back to the same stuck place—never really pushing forward, even though I knew what I wanted deep down. On an unconscious level, I realized it wasn’t a fear of failure holding me back. It was the fear of success. Success felt heavy, like it would demand too much of me. What if it came with responsibilities I couldn’t manage? What if I felt trapped, overwhelmed, or even suffocated by it? Sound familiar? It’s easier to stay where we are, isn’t it? Even when it makes us miserable. There’s a comfort in not moving, in remaining within the familiar, because change, even the good kind, is hard. We’re creatures of habit, and staying within our comfort zones keeps us feeling safe, protected. But what if that safety is exactly what’s keeping us from growing? At some level, staying stuck serves us. There’s always a payoff for not taking action, whether we realize it or not. Here are some possible reasons you might be holding back: Avoiding the unknown : “Better the devil you know than the devil you don’t.” The familiarity of where you are, even if it’s not where you want to be, feels safer than stepping into uncharted territory. Fear of change : Change is uncomfortable. It’s challenging. It demands something from us—energy, effort, vulnerability. Even when we know it’s good for us, we resist it. Fear of success : Success might come with its own set of challenges—responsibility, expectations, or the fear of losing freedom. What if it’s too much to handle? What if it changes everything and leaves us feeling overwhelmed? Comfort in habits : We’ve evolved to seek safety and protection. Our routines, however limiting they might be, provide us with comfort. Change disrupts that security. Hi there, I’m Kay, a Therapist and Coach , author and podcaster. I help women get unstuck, get clear on what they want and create meaningful lasting change. Come and join me on the Last Sunday of the month for MAKE IT HAPPEN 7pm UK time. Get intentional and clear on what you want to create and do this coming month. In this one hour guided check-in you will: Reflect on the past month - what you got up to, what you want to celebrate and the challenges you are proud of dealing with Get clear on what you want to make happen next month - from the goals you want to focus on, to the simple pleasures you want to fill your days with Create a simple action plan and schedule things into your calendar to make sure you fill this month with the things you want to do. Last Sunday of the Month A notebook or journal and pen Your calendar To join head to Kayholdsworth.com…

1
Get Clear, Get Focused: Make It Happen 8:21

לפני 22 weeks8:21

8:21

Hey everyone! So, I’m actually sitting in my car right now, waiting for my son to finish football training. It’s half-term, so I thought I’d take this time to chat with you and share something I’m really excited about. I’m launching Make It Happen Monthly ! This is a chance for us to get clear on what we want to create, do, and experience in the coming month. It’s the end of February, and I know how it is—those New Year’s intentions? Yeah, they can easily slip away. But don’t worry, that’s exactly what Make It Happen Monthly is here for. It’s a free workshop happening on the last Sunday of every month, and the goal is simple: help you gain clarity on what you need to focus on and turn those ideas into reality for the rest of the year. In the workshop, we’ll cover some really powerful questions. I’ll walk you a taster of what to expect. What’s been good? This question is about reflecting on the positive. We’re often so focused on what’s next, we forget to acknowledge what’s gone well so far. So, we’ll take a moment to look back and see where we’ve made progress—because that momentum matters. Scaling questions —This is where I’ll ask you to rate how close you are to making your plans and dreams happen on a scale from 0 to 10. The idea here is to reflect on where you are right now, and then think about what it would take to move just one step closer to where you want to be. Small steps, big impact. The Miracle Question — I get you to imagine what you would be doing differently if you moved 1 up the scale, for instance, I am a 7, so I talk about what I need to be doing to move from a 7 to an 8. This helps you get really clear on what you’re aiming for, so you can start working toward it. Make it Happen - Why now, you ask? Well, we’re at that point in the year where those New Year’s intentions can feel distant or maybe even forgotten. Make It Happen Monthly is all about checking in with yourself, making sure you’re still aligned with what you really want, and giving yourself the space to make it happen. So, join me! Make It Happen Monthly is completely free, and it’s happening on the last Sunday of every month 7pm on Zoom. You’ll get the chance to connect with other women, reflect on your progress, and set some clear intentions for the month ahead. To save your space head to my website, kayholdsworth.com…

1
How to Make Yourself Proud in 2025 12:59

לפני 24 weeks12:59

12:59

How to Make Yourself Proud in 2025 In this episode, I reflect on what it truly means to make yourself proud in 2025. We all set goals and make plans, but how many of us actually follow through? This episode explores the importance of commitment, the power of taking action, and how you can honour your goals and make yourself proud by the end of the year. I was going to share practical tips, journaling prompts, and my favourite quote on commitment but forgot. I have shared it below. Key Points Covered: Reflecting on the Year Ahead: What does making yourself proud in 2025 look like? I talk about the importance of setting clear intentions and following through on what you say you’re going to do. Imagine the sense of pride and fulfilment you’ll feel at the end of the year, knowing you’ve honoured your commitments. The Power of Commitment: I share one of my favourite quotes by William Hutchison Murray on the magic of commitment: “Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness... Whatever you can do, or dream you can, begin it. Boldness has genius, power, and magic in it!” Tips for Staying Committed and Making Progress: I provide practical tips to help you follow through on your goals, including: Getting clear on your “why.” Breaking big goals into smaller steps. Embracing discomfort and pushing through resistance. Celebrating small wins to build momentum. Visualising your success. Journaling Prompts to Get You Started: I offer a journaling exercise designed to help you reflect on your goals and take action: What would make you proud in 12 months’ time? What have you said you want to do but haven’t yet done? Why is this goal important to you? How will you feel when you accomplish it? MAKE IT HAPPEN FREE MONTHLY WORKSHOP – Take Action on What Matters Are you tired of watching your ideas, dreams, and projectsgather dust while another month slips by? Ready to get crystal clear on what truly matters and makereal progress on your goals? 🎯 This workshop is for you. 🎯 Join a community of like-minded women for an empowering hourof reflection, intention-setting, and action-taking—designed to help you movefrom feeling stuck to making real, positive, forward momentum. In this one-hour session, we will: 💡 Imagine starting thenext month with unstoppable momentum, feeling focused, energised, and incontrol of your progress. What You’ll Get: It’s Free, It’s Powerful, and It’s for You. Join us every month on the last Sunday at 7pm via Zoom! 📅 Next Session: Last Sunday of the month Yes, I’m Ready to Make it Happen!…

1
How to Get Unstuck: Simple Steps to Break Free and Create Momentum 30:09

לפני 24 weeks30:09

30:09

Welcome to this week's episode! Today, we're diving deep into something I know all too well—feeling stuck. If you’ve ever found yourself spinning in circles, with dreams and ideas that never seem to go anywhere, then this episode is for you. I’ve been there too, for more years than I care to admit, but trust me when I say, you can break free. Let’s talk about how. Segment 1: My Story of Stucksville (3-5 mins) I start by sharing my own experience of being stuck—how I felt like I was living in "Stucksville" for at least 15 years. I had all these dreams and plans but couldn't figure out how to make them happen. It felt like I was just going around in circles, and the frustration was real. I want to let you know that if you’re feeling the same, you're not alone. Segment 2: Recognize the Root Cause of Feeling Stuck (5 mins) We often feel stuck because something deeper is going on—fear, overwhelm, or maybe just too much on our plate. Take a moment to ask yourself, “What’s really holding me back?” It could be fear of failure, a lack of clarity, or even that dreaded feeling of being completely overwhelmed by your to-do list. Journal Prompt: “What is one specific area in my life where I feel stuck? What thoughts or emotions are contributing to this feeling?” Segment 3: Shift from Overthinking to Action (5 mins) Overthinking is the enemy of action! Trust me, I’ve been caught in this trap too many times. The key is to stop analysing every possible outcome and start with just one small step. Action Step: Choose one small thing you can do today. It doesn’t have to be huge—maybe just a 5-minute task—but it will create momentum. Journal Prompt: “What is one small step I can take today to make progress in an area where I feel stuck?” Segment 4: Challenge Your Limiting Beliefs (5 mins) Let’s talk about those sneaky limiting beliefs. You know, the ones that whisper, “I’m not good enough,” or “I’ll never be able to do this.” They’re powerful, but they’re also lies. Challenge them! Journal Prompt: “What are the beliefs I hold about myself that are keeping me stuck? How can I reframe these beliefs into something empowering?” Segment 5: Embrace Imperfect Action Perfectionism is a dream killer. The truth is, things will never be perfect, and that’s okay. Journal Prompt: “What is one thing I’ve been putting off because it doesn’t feel perfect? How can I take a step towards it, even if it’s not perfect?” Segment 6: Reconnect with Your “Why” Why did you start this journey in the first place? Whether it’s a personal or professional goal, reconnecting with your deeper “why” can reignite that fire within you. Journal Prompt: “Why is achieving this goal important to me? How will my life change once I break free from being stuck?” Segment 7: Set Boundaries and Eliminate Distractions (3 mins) Sometimes, we feel stuck because we’re too busy doing things that don’t actually matter to us. Journal Prompt: “What distractions are keeping me from making progress? What boundaries can I set to protect my time and energy?” Segment 8: Celebrate Small Wins (2 mins) It’s so easy to overlook the small wins when we’re focused on the bigger picture. But every step forward, no matter how small, is worth celebrating. Journal Prompt: “What small win can I celebrate today? How does acknowledging this win make me feel more empowered to keep going?” Segment 9: Visualization Journal Prompt: “What does my future self look like after I’ve broken free from feeling stuck? Getting unstuck doesn’t happen overnight, but taking these small, intentional steps will create momentum. If I can do it after 15 years in Stucksville, so can you. Remember, it's all about progress, not perfection. Keep going—you’ve got this! Sign up for my FREE MAKE IT HAPPEN MONTHLY WORKSHOP Get clarity on your intention for the coming month... and make your dreams, plans and ideas a reality. Home | Kay Holdsworth : Create Yourself…

1
Find the Good: Transform Your Day in Minutes 10:16

לפני 26 weeks10:16

10:16

I’m training to be a Solution-Focused Hypnotherapist. I already work part-time as a student counsellor at Leeds Trinity University, and I was offered this course through work, so I couldn’t say no! One of the things we do in every session is start by asking the client: “What’s been good?” —even if they’ve had a terrible week. At first, I was resistant to asking this, especially when someone is struggling and feels like their whole life is falling apart. But I began using it in my counselling sessions at the university, and it worked wonders. Some of my students even started writing lists of what had been good, ready to share in our sessions. So, I decided to try it for myself. For the past two weeks, I’ve been asking myself, “What’s been good?” and it’s honestly made a huge difference. I’m noticing the good things more, recognising what’s going well, and feeling more in control. After I do the exercise, other good things pop into my head throughout the day. It’s like I’m retraining my brain to look for the positives. In this episode, I’ll explain how this technique works and why it’s so effective. It’s a quick and easy practice that anyone can do. It only takes a few minutes, so why not give it a go for a week or two and see how it benefits you? I’d love to hear how you get on! Join my free 21 day Writing for Self-discovery Challenge. 21-Day Journaling Challenge | Kay Holdsworth : Create Yourself…

1
Stuck in indecision - 7 Ways to Stop Overthinking 13:25

לפני 28 weeks13:25

13:25

Are you stuck in a cycle of overthinking, unable to make decisions, and feeling frustrated because you're not moving forward? You’re not alone. In this video, I’m going to share 7 powerful ways to break free from indecision and start making confident choices. I know exactly how this feels because, as a therapist and coach, I’ve faced the same challenge in my own life. For me, it’s all about choosing a single path and fully committing to it. I used to (and still; do) get caught up in my head, stuck between two options, wondering: “Should I do this or that?” I’ve experienced how this kind of indecision takes up so much mental energy and leaves you feeling stuck. In this video, I’ll share my personal story of how overthinking impacted my business decisions—whether I should focus on becoming a counsellor or a coach, sell a course or a membership—and how this mental tug-of-war kept me frustrated, stuck and stagnant for way too long. If we're not careful, indecision can tie us in knots. But there’s a way out! We’ll dive into how you can reframe your decision-making process, shift your attention, and challenge the limiting beliefs that keep you stuck. Here are the 7 strategies I’ll cover: Shift from “Right vs. Wrong” to Experimentation – Learn how to see decisions as opportunities for growth rather than fear of failure. Focus on What You Can Control – Let go of what’s out of your control and focus on the actions you can take right now. Identify the Fears Holding You Back – Discover how underlying fears might be keeping you stuck and how to move past them. Take Action, Any Action – Get out of your head and into action with small, manageable steps that build momentum. Use Mindfulness to Stay Grounded – Learn how to stop future-focused fears from taking over by staying present in the moment. Limit Your Decision Time – Reduce the mental space indecision takes up by creating time limits around your choices. Let Go of Perfectionism – Embrace imperfect decisions and trust that you’ll still end up where you need to be. Watch the video to learn how you can stop overthinking, start taking action, and make decisions that will move you forward in life and business! Kay Holdsworth | Therapist & Journal Coach for Busy, Self-Aware Women ✨ Feeling stuck in the busyness of life? As a therapist and journal coach, I help self-aware women like you reconnect with yourself, get clear on what you want, and make meaningful progress in your life. I’ll guide you to gain clarity, remember who you truly are, and take real steps forward—because you deserve to feel fulfilled and in control where you are heading. 👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are. @kay.holdsworth 📝 Join my FREE "Journaling: Make It Happen Monthly" – A monthly session where we’ll: • Reflect on where you are right now and identify what matters most • Set clear, actionable steps toward a goal, project, or dream you’ve been wanting to achieve • Keep you accountable, focused, and on track so you can make significant progress It's more than just a journaling session—it’s a personal support system for staying committed to your plans and seeing real results. Join us each month to stay motivated, reflect on your growth, and set fresh intentions. The best part? It’s completely free. http://www.kayholdsworth.com 💬 JOIN THE CHALLENGE: 21 Day True Self Writing Challenge – Reconnect with Your True Self – Start rediscovering what’s truly important to you today! 🌐 Visit http://www.kayholdsworth.com for more free resources, tools, and activities for self-discovery and change.…

1
5 Powerful Questions to Help Find Your Purpose 5:07

לפני 36 weeks5:07

5:07

🎯 8 Powerful Questions to Help You Discover Your Life Purpose | Find Your Purpose Today Feeling stuck trying to figure out your life purpose? You’re not alone. In this video, I’m sharing 8 simple yet powerful questions that can help you uncover your purpose and bring more clarity to your life. 🔍 "Life purpose" can feel like a big, overwhelming concept, but it doesn't have to be. I spent years in my twenties, thirties, and even into my forties chasing this idea of purpose—thinking it had to be something massive and life-changing. But what I’ve learned is that purpose is something we create day by day through small, meaningful actions. If you’re feeling lost, or if the idea of finding your purpose seems too daunting, this video is for you. Sometimes, it’s about starting small and asking yourself the right questions. Let’s dive in and explore how to find your purpose together. 📖 Chapters 0:00 - Intro: Why Finding Your Life Purpose Can Feel Overwhelming 0:45 - My Personal Story: Searching for Purpose in My 20s, 30s, and 40s 2:00 - 8 Questions to Help You Discover Your Purpose 4:15 - How to Start Living Your Purpose Today 💡 What You’ll Learn in This Video: How to stop feeling overwhelmed by the idea of finding your life purpose 8 key questions to guide you in discovering your purpose Personal insights from my own journey Practical ways to find a sense of purpose today 🌱 Key Questions Covered: What do you love? What are you good at? Who do you admire and why? What makes you feel proud? What did you want to be when you were younger? How would you like to be remembered? Remember, purpose isn’t a one-time thing—it’s something you create over time, starting with small steps. Answering these questions can be the first step in discovering what really matters to you. 🔗 Additional Resources If you found this video helpful, don’t forget to check out my other free resources on self-discovery and journaling: WEBSITE Home | Kay Holdsworth : Create Yourself YOUTUBE Kay Holdsworth - YouTube…

1
Stuck in a Rut? - 12 Simple Ways to Shake it Up! 14:44

לפני 37 weeks14:44

14:44

Ever feel like life’s just become a little too predictable? Like you're stuck in a rut, and everything feels a bit meh? We all know that feeling when life starts to feel like a never-ending loop, much like the movie Groundhog Day—same old, same old. But what if there was a way to break free from your daily routine and add excitement to your life? Stuck in a rut? I share 12 simple ways to shake up your life! In this video, we’re going to dive deep into how you can shake things up and start living with more fun, adventure, and spontaneity. If you’ve been feeling bored, disconnected, or stuck, this video is for you! You’ll get 12 creative ways to step outside your comfort zone and start experiencing life in a new way. Why Shake Things Up? Been stuck in a rut is no fun! You may have noticed that as we get older, time seems to fly by faster. Why? Because we experience fewer "firsts"—new experiences, moments of excitement, and adventures. Think back to your teens and twenties: life was filled with novelty. Remember the thrill of doing something for the very first time, like shopping solo for the first time or traveling to a new city? Fast forward to now, and it might feel like your life is stuck in a routine, and every day feels just like the last. When we stop experiencing "firsts," life can start to feel smaller. That’s why shaking things up is so important. When we get too comfortable and settle into predictable routines, we stop feeling the same sense of aliveness. It’s time to add some adventure back into your life—even if it’s just by doing something small and different! Stuck in a rut? 12 simple Ways to Shake Things Up: Take a Different Route – Change your daily commute or walking route. A small change can bring fresh energy into your routine. Try a New Hobby – Always wanted to learn an instrument, try painting, or get into gardening? Now’s your chance! Travel Somewhere New – It doesn’t have to be far. Explore a nearby town or a new park in your area. Join a Class – Try something you’ve never done before, whether it’s cooking, dancing, pottery, or anything else that excites you! Meet New People – Join a club or attend social events where you can connect with others who share your interests. Change Your Environment – Rearrange your furniture, redecorate a room, or create a new space in your home. Learn Something New – Take an online course or pick up a new skill that excites you. Do Something Spontaneous – Sometimes, all you need is a spontaneous adventure. Hop in the car with no destination in mind. Volunteer – Helping others gives you a new perspective and a sense of fulfilment. Challenge Yourself – Set a new goal that scares you a little and work toward it. You’ll be surprised at how rewarding it can be! Attend Events – Go to a concert, a local festival, or a community event to break out of the ordinary. Disconnect to Reconnect – Take a break from technology and spend the day outside, recharging your energy with nature or loved ones. Kay Holdsworth | Therapist & Journal Coach for Busy, Self-Aware Women 👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are. @kay.holdsworth 📝 Join my FREE "Journaling: Make It Happen Monthly" – A monthly session where we’ll: • Reflect on where you are right now and identify what matters most • Set clear, actionable steps toward a goal, project, or dream you’ve been wanting to achieve • Keep you accountable, focused, and on track so you can make significant progress It's more than just a journaling session—it’s a personal support system for staying committed to your plans and seeing real results. Join us each month to stay motivated, reflect on your growth, and set fresh intentions. The best part? It’s completely free. http://www.kayholdsworth.com…

1
Therapeutic Journaling : How Writing Letters Can Heal You 11:13

לפני 38 weeks11:13

11:13

Therapeutic Journaling: How Writing Letters Can Heal You Have you ever felt like there are things you need to say, but for one reason or another, you just can't? In this video, I’ll show you how Therapeutic Journaling: How Writing Letters Can Heal You and can help you process all those pent-up emotions—whether it's anger, hurt, or betrayal. Writing a letter, even if you never send it, can be incredibly healing. It gives you the space to express everything you've been holding onto, and trust me, the relief and clarity you can gain from this process are powerful. Chapters: 0:00 *Introduction: What is Therapeutic Letter Writing?* Learn why writing unsent letters can be one of the most effective ways to release emotions and find healing. Think about someone you’ve got unresolved feelings with—whether it’s a friend, family member, or even yourself. This is your chance to get all those thoughts and emotions out on paper. This is a judgment-free zone. You don’t have to sugar-coat anything, just let your emotions flow. This is for your eyes only, so be raw and honest. As you write, take note of any shifts in your emotions or insights that come up. Sometimes just putting it into words can help you see things in a whole new light. "What I wish I could say to you is…" "It really hurt me when…" "I’m angry because…" "What I need you to understand is…" "I feel like you never…" "The hardest part about this is…" "I want you to know that I…" Therapeutic Journaling: How Writing Letters Can Heal You, gives you the space to express what’s real and true for you. We often carry around so much—anger, pain, disappointment—and writing is a way to release it all, especially when confronting the person face-to-face isn’t an option or might end badly. You’re not only getting those feelings out but also processing and making sense of them. This practice can be truly transformative for your emotional and physical health. How to Start Writing Your Therapeutic Letter Here are some helpful sentence starters to get you going. These are great if you’re feeling stuck on how to begin or need a little push to dive into those deep emotions: Kay Holdsworth | Therapist & Journal Coach for Busy, Self-Aware Women ✨ Feeling stuck in the busyness of life? As a therapist and journal coach, I help self-aware women like you reconnect with yourself, get clear on what you want, and make meaningful progress in your life. I’ll guide you to gain clarity, remember who you truly are, and take real steps forward—because you deserve to feel fulfilled and in control where you are heading. 👉 Subscribe to my YouTube Channel for practical therapy and coaching tools as well as journaling techniques and activities for self-discovery to help you create a life that is a truer expression of who you are. @kay.holdsworth 📝 Join my FREE "Journaling: Make It Happen Monthly" – A monthly session where we’ll: • Reflect on where you are right now and identify what matters most • Set clear, actionable steps toward a goal, project, or dream you’ve been wanting to achieve • Keep you accountable, focused, and on track so you can make significant progress It's more than just a journaling session—it’s a personal support system for staying committed to your plans and seeing real results. Join us each month to stay motivated, reflect on your growth, and set fresh intentions. The best part? It’s completely free. http://www.kayholdsworth.com 💬 JOIN THE CHALLENGE: 21 Day True Self Writing Challenge – Reconnect with Your True Self – Start rediscovering what’s truly important to you today! 🌐 Visit http://www.kayholdsworth.com for more free resources, tools, and activities for self-discovery and change.…

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Create Yourself - Practical Activities for Self-discovery, Transformation and change. « » The Magic of Routines: How Structure Fuels Transformation

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Create Yourself - Practical Activities for Self-discovery, Transformation and change. « »
The Magic of Routines: How Structure Fuels Transformation