In this transformative final episode of our REFOCUS series, we explore the delicate balance between emotional awareness and practical action. Learn how to create sustainable change by understanding and working with your emotional patterns rather than against them. Through practical exercises and relatable examples, discover how small, intentional steps can lead to lasting transformation. Perfect for anyone ready to move forward while honoring their emotional journey.

• The connection between emotions and sustainable change
• Understanding and working with behavioral patterns
• The power of small, consistent actions
• Creating change that honors your emotional landscape
• Building bridges between current reality and desired future

1. "The Present Moment Inventory" - A grounding exercise for emotional awareness
2. "Emotional Pattern Mapping" - A tool for understanding your response patterns
3. "The Tiny Bridges Approach" - A framework for creating manageable change

"Change isn't about forcing yourself into a new shape. It's about understanding your emotional landscape and creating a path that works with who you are, not against it."

"Your patterns aren't your enemies – they're signposts helping you understand what needs care and attention."

"Instead of trying to leap across the Grand Canyon of change, we're going to build tiny bridges – actions so small that they slip right under our emotional radar."

1. Complete the Present Moment Inventory daily
2. Create your personal Emotional Pattern Map
3. Identify and implement one "tiny bridge" each day
4. Document emotional responses to changes
5. Practice working with rather than against patterns

• Instagram: @BeWellwithNicoleG
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• Website: www.bewellwithnicole.com

The REFOCUS series has taken listeners through three essential stages:

1. PAUSE: Understanding where you've been
2. PONDER: Clarifying where you're going and what you’re doing
3. PREPARE: Creating a sustainable path forward

Stay tuned for our next series called, Look Who’s Talking, where guest host, Shannon Spilsbury, LMFT of Strengthened Foundations and I will explore the voices influencing our lives. Subscribe to ensure you don't miss any episodes.

If you found value in the REFOCUS series, please:

• Rate and review us
• Share with friends/family who might benefit

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

Ever feel like you're just going through the motions, unsure of where you're actually headed? In this episode of the Back to Life podcast, we’re diving into the power of pondering—taking a step back to reflect on where you want to go and why it matters. We explore how our values, emotions and behavioral patterns influence our life's direction. Through practical exercises and relatable stories, we discover how to recognize and work with our emotional GPS to create meaningful change. Perfect for anyone feeling off course or struggling with distractions on their personal growth journey.

Understanding how emotions guide our decisions and life choices Recognizing and working with behavioral patterns The relationship between distractions and emotional coping mechanisms Tools for staying aligned with what matters most. The importance of emotional awareness in personal growth.

1. The "Weather Report" - An emotional awareness check-in
2. Three Words Future Self Exercise - Exploring your desired direction
3. The "Pattern Interrupt" Tool - A three-question framework for managing distractions

"These patterns - whether it's productive procrastination, perfectionism, or people-pleasing - they're not character flaws. They're coping mechanisms."

"Understanding these patterns is like having a high-definition map for your journey."

"Every GPS recalculates when we take a wrong turn. Your emotional GPS is no different."

1. Complete the "Weather Report" exercise daily
2. Document your what matters most to you and read it daily
3. Keep a pattern detection journal for the week
4. Practice the "Pattern Interrupt" tool when noticing distractions

• Episode 1: PAUSE - Where Have You Been? (Previous episode in series)
• List of Common Core Values: https://www.balancingwell.com/uploads/2/2/0/6/22063438/exercise_valueslist.pdf

• Instagram: @BeWellwithNicoleG
• Facebook: @BeWellwithNicole
• Website: www.bewellwithnicole.com

Join us next week for the final episode in our REFOCUS series: PREPARE - Where Are You Now? We'll create a practical roadmap for moving forward, incorporating everything we've learned about our emotional patterns and what matters most.

If you enjoyed this episode, please rate and review us wherever you listen, and share with someone who might benefit from this journey of self-discovery.

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

In this first episode of the REFOCUS series on the Back to Life Podcast, we’re exploring the power of the pause. Life’s fast pace often leaves little room for reflection, yet pausing is where growth begins. By looking back, we honor our experiences and uncover valuable lessons that shape our path forward. Together, we’ll explore why pausing matters, how it reveals the story your life has been telling, and practical ways to make reflection a part of your journey.

• Growth starts with reflection: Taking time to pause allows you to process your experiences and reconnect with what truly matters.
• Emotional and behavioral indicators to watch for: Feelings of overwhelm, lack of fulfillment, or burnout may signal it’s time to pause.
• The importance of celebrating progress: Recognize how far you’ve come and what you’ve overcome.
• Lessons are hidden in every chapter: Even the hard moments hold wisdom that can guide your next steps.

1. Look back on the last year: What experiences shaped you the most?
2. Honor the hard moments: What lessons did you learn from your challenges?
3. Celebrate small wins: What are you proud of, no matter how small?
4. Journal Prompt: What’s a chapter in your life that taught you something powerful, and how has it shaped who you are today?

Take 10 minutes this week to sit with these questions. Reflection is the first step toward clarity and intention.

In the next episode of the REFOCUS series, we’ll explore PONDER: Where Are You Going? Together, we’ll we explore how our emotions and behavioral patterns influence our life's direction. Don’t miss it!

Let’s continue the conversation!

• Website: www.BeWellWithNicole.com
• Instagram: @BeWellWithNicoleG
• TikTok: @BeingMrsGreen
• Facebook: @BeWellWithNicoleG

Thank you for pausing with me today. Let’s honor where we’ve been so we can embrace where we’re going.

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.