The 10 Minute Shift

Amy Kiernan
  • 4.8 (5)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

The 10-Minute Shift is a space for reflection, quiet perspective shifts, and exploring new possibilities, delivered in 10 minutes or less. Each episode is a moment to pause, consider something differently, and see where it takes you. A gentle nudge toward new ways of thinking, seeing, and being.

  1. Reframing The Stories That Make You Doubt Yourself [Self-Belief Series #10]

    05/08/2025

    Reframing The Stories That Make You Doubt Yourself [Self-Belief Series #10]

    Explore how to become the author of your own narrative instead of being trapped within it. The Hidden Mental Programming The five cognitive errors that sabotage confidence mostHow limiting beliefs feel absolutely true but are just thoughts The ABCDE Reframing Method A step-by-step framework from cognitive behavioural therapy that can help usHow to create space between you and your thoughtsPractical "switcher questions" to break limiting thought patterns What else? My personal story of battling cursed perfectionism while creating my upcoming courseHow to develop psychological flexibility and emotional agility This is the second-to-last episode in my self-belief series. Next week, I'll cover how to take all this internal work and turn it into bold, confident action in real-world situations by asking for what you want. Resources Mentioned: Free values assessment - take this now and discover what matters most to you!Companion posts on Substack for deeper exploration Perfect for: Anyone struggling with perfectionism, self-doubt, or limiting beliefs that keep them playing small.

    11 min
  2. What Self-Trust Really Means and Why You Need It [Self-Belief Series #9]

    29/07/2025

    What Self-Trust Really Means and Why You Need It [Self-Belief Series #9]

    Do you know what you need to do but don't trust yourself to do it? Do you second-guess yourself or overthink decisions? Or outsource them to everyone else as if their opinion is more valuable or credible than yours? This is the next episode in my 7-part Self-Belief Framework. Self-trust is not another tool, it's the outcome when you remember who you are, your skills, adaptability, hope, and wins when you need them most. What You'll Learn: Why self-trust is credibility with yourself and what that actually meansThe 3 pillars of self-trust: Clarity (knowing who you are), Competence (trusting your ability to figure things out), and Commitment (keeping promises to yourself)How self-trust shows up in daily life: decision-making, risk-taking, authenticity, and self-advocacy You become someone you can trust one small promise at a time. And when you trust yourself with small things, you'll trust yourself with big things too. Next: Take my core values assessment for free here Meet me over at Substack for the longer companion post Want to connect? Find me on Instagram: @HeyCoachAmy

    11 min
  3. Why Your Wins Never Feel Good Enough [Self-Belief Series #8]]

    22/07/2025

    Why Your Wins Never Feel Good Enough [Self-Belief Series #8]]

    Do you crush your goals only to immediately move on to the next challenge without acknowledging what you just accomplished? In this episode, I explore why high achievers struggle with confidence despite their success and introduce the 6th ingredient in my self-confidence framework: building proof of your capabilities. What You'll Learn: Why negativity bias makes you forget wins 5x faster than failuresThe real reason "letting your work speak for itself" sabotages your careerHow to build an evidence bank that actually boosts your confidenceWhy self-advocacy skills are crucial for professional advancement Perfect For:High-achieving professionals, ambitious women, anyone struggling with imposter syndrome, leaders looking to build sustainable confidence, people who minimize their own achievements Connect with me:📧 Substack: the10minuteshift.substack.com📱 Instagram: @HeyCoachAmy🎧 Subscribe & Rate!

    11 min
  4. How Adaptability Is Your Secret Weapon In Building Super Strong Self-belief [Self-Belief Limited Series 7 of 12]

    15/07/2025

    How Adaptability Is Your Secret Weapon In Building Super Strong Self-belief [Self-Belief Limited Series 7 of 12]

    Life never goes according to plan – and that's exactly why adaptability is one of the most crucial ingredients in building deep rooted confidence. In this episode, I talk about the ability to respond thoughtfully rather than react mindlessly when things inevitably shift. In this episode: Why adaptability matters more than IQ – Research shows flexibility has a higher correlation to long-term success than intelligence. The difference between reacting and responding – and why that pause between trigger and action is where your power lives. Why waiting to "feel confident" keeps you stuck – I lovingly call b******t on the idea that confidence comes before action. Practical tools including: The "even if" practice that separates your identity from outcomesHow to create space between challenging moments and your responseReal-world examples from navigating massive change at TwitterTwo things can exist at the same time: feeling scared/unprepared AND still showing up fully. Adaptability is about trusting yourself to figure things out as you go, not having all the answers upfront. Perfect for anyone who's ever said "I'll do that when I feel more confident" or wants to build inner strength that travels with you regardless of circumstances. Part of my self-belief framework series – seven core capacities that help you build confidence from the inside out. Listen to the rest of the series now or join me on Substack for a longer companion post to this episode.

    13 min
  5. The Reason You Need To Dream Bigger Than You Think [Self-Belief Limited Series 6 of 12]

    01/07/2025

    The Reason You Need To Dream Bigger Than You Think [Self-Belief Limited Series 6 of 12]

    This episode is about the grounded, creative, self-generating kind of hope that fuels confidence, belief, and brave action. In this short episode, I explore why hope isn’t wishful thinking, it’s actually a form of inner power. A mental shift. A creative spark. A coaching tool. And most importantly, a vital ingredient of self-belief. You’ll learn: Why hope is a cognitive process (not just a feeling)How it’s deeply tied to growth mindset and agencyWhat neuroscience says about imagining a better futureSimple ways to cultivate hope (even when you’re not feeling it) Whether you're dreaming of a new career, trying to make a change, or just feeling like your confidence needs a reset, this episode will help you imagine more for yourself and remember why that matters. 💭 “If you can imagine it, then it's possible. And if it's possible… what’s your next move?” Meet me over at Substack for a companion post to this episode.

    10 min
  6. If You Want To Trust Yourself Again, Look At Your Energy [Self-Belief Limited Series 5 of 12]

    24/06/2025

    If You Want To Trust Yourself Again, Look At Your Energy [Self-Belief Limited Series 5 of 12]

    This episode is about something that affects everything, but rarely gets named when we talk about self-belief, confidence and presence: your energy. Not how productive you are. Not how many things you crossed off the to-do list!But your relational energy. Your psychological space.The invisible expectations, inputs, and pressures that shape how you feel in yourself - often without you even realising it! In this episode, we’ll explore: What energy really means in the context of self-belief How energetic overload - not lack of motivation - is often the real issue Three gentle shifts to help you protect your presence this week 💌 Want to go deeper?My small group coaching program Owning It starts next week. It’s a quiet, powerful space to rebuild your self-belief system from the inside out. A couple of places are still open. → Join or learn more here→ DM me on Instagram→ Or reach out here to work with me Your energy is sacred. How you protect it is how you begin to believe in yourself again.

    10 min
  7. What To Do When You Feel New, Shaky, And Unsure [Self-Belief Limited Series 4 of 12]

    17/06/2025

    What To Do When You Feel New, Shaky, And Unsure [Self-Belief Limited Series 4 of 12]

    Part of the "From Self-Doubt to Self-Belief" series In this episode, we explore Skill - the second core capacity in my self-belief framework. If you’ve ever felt stuck, hesitant, or like you’re not cut out for something because you don’t feel confident yet, this one’s for you. You’ll learn: Why confidence is a result, not a pre-requisiteHow to build real self-belief through skill and repetitionA reframe to help you stay grounded when everything feels newThree small, practical ways to grow your sense of competence, even if you feel shaky This episode is a permission slip to be where you are, to take the pressure off, and to trust your ability to learn! Get the companion post with reflection prompts over on Substack. Curious about joining the July group coaching program, Owning It? All the details here.

    12 min
  8. Know Your Self: The Surprising Foundation Of Real Confidence [Self-Belief Limited Series 3 of 12]

    10/06/2025

    Know Your Self: The Surprising Foundation Of Real Confidence [Self-Belief Limited Series 3 of 12]

    In this episode, we explore the first and most essential capacity of self-belief: Self. Because before you can own your confidence, you need to know yourself. After listening to this episode you’ll walk away with: A new understanding of self-concept as the root system of confidenceInsight into why so many smart, capable people still feel shaky and how to shift that6+ powerful reflection prompts to help you reconnect with your values, strengths, and identityA practical explanation of the idea: belief before behaviour & how that's connected to confidence This episode is for anyone who’s tired of performing and ready to feel at home in themselves again. 🔗 Join the July cohort of Owning It – my small group coaching program on building self-belief 📝 Subscribe to my Substack for companion reflections and prompts 💬 DM me if you want to talk about the work or just say hi!

    9 min
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Ratings & Reviews

4.8
out of 5
5 Ratings

About

The 10-Minute Shift is a space for reflection, quiet perspective shifts, and exploring new possibilities, delivered in 10 minutes or less. Each episode is a moment to pause, consider something differently, and see where it takes you. A gentle nudge toward new ways of thinking, seeing, and being.

Information

  • Creator
    Amy Kiernan
  • Years Active
    2K
  • Episodes
    20
  • Rating
    Explicit
  • Copyright
    © Amy Kiernan
  • Show Website
    The 10 Minute Shift