The Plan Podcast

Hosted by Dani Bruflodt of Thyme is Honey
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The Plan Podcast

Actionable advice for sustainable productivity, digital organization, and healthy habit formation. ✌🏻♥📝 thymeishoney.substack.com

الحلقات

  1. #048: Neurodivergence and Productivity with Andrea Reeves ✅

    ١٤ ربيع الآخر

    #048: Neurodivergence and Productivity with Andrea Reeves ✅

    In this month’s podcast episode I’m sitting down with Andrea Reeves of The Type C Creative to discuss ways that neurodivergent people can find more compassionate and rebellious ways of working and getting organized. I love Andrea’s approach to finding tools and systems that work for each person’s unique needs, and her willingness to push back against the systemic factors that negatively impact all of us. In this episode we cover: * Andrea’s own experience with neurodivergence and how it empowers her to do this work. * Some of the common challenges people with neurodivergence experience when it comes to organization and productivity. * Common misconceptions about neurodivergence and productivity. * The role self-care plays in supporting productivity. * Ways to set up our workspace and environment to support focused work. * How to navigate fluctuating energy and focus levels and how to work with, rather than against, these natural rhythms. * How loved ones, friends, colleagues and employers can support people with neurodivergence. Connect with Andrea: WebsiteSubstackInstagram Additional Resources: Andrea and I have a shared theory when it comes to productivity: sometimes its not your time that needs managing — it’s your energy! Here are two quick exercises + tools that can be helpful: Energy Tracker: Make a list of the tasks you do most often, and assess how much energy they require of you on a scale from 1-10. When planning your day or how to use an available block of time, assess how much energy you have and go from there. Download the PDF here: Happiness Guide: Create a “menu” of items that help you replenish your energy (reading, going for a walk, napping, eating a vegetable, calling a friend etc.). I like to organize them by sense (see, smell, taste, hear, see, etc). Tips: Try organizing from top to bottom of each category according to how much time they require to more easily build them into your day. It can also be helpful to make sure you identify things at a variety of price points. Download the PDF here: Andrea’s Picks: 📚 READ: I love getting the Sunday edition of Nice News -- it's a great change of pace to the not-so-nice news I read throughout the week. It's a reminder that even in the midst of terror, genocide, natural disasters, there's still good happening in the world. I could always use that reminder.   📺 WATCH: Don't judge me, I'm still not over #momtok!! The Secret Lives of Mormon Wives and its cast have had me in their grips for WEEKS; I am not a mom nor a wife nor a Mormon but I can't get enough of these women. As someone who grew up in a Christian home and ultimately left organized religion, I find the way they navigate life and the internet and their faith fascinating. Watch the trailer here. 🎧 LISTEN: Royel Otis caught my attention when their cover of Linger by The Cranberries went viral on TikTok over the summer. Otis' voice is heavenly and their music is a huge mood booster for me, especially as the weather gets cooler. Oysters In My Pocket is a personal favorite. 🧡 ENJOY: I've been encouraging myself to unplug after work by breaking out my favorite coloring books. Coloring keeps my hands occupied and my mind calm without staring at a screen. Coco Wyo has been a favorite of mine, and I love their relaxing coloring videos! Andrea’s Tech Recs: In the episode Andrea also shared three tech tools she is currently loving and how she uses them to stay organized. * Granola - This service can help take your meeting notes to the next level with the use of AI by adding more context and details (Mac only currently). * Tick Tick - A to-do list service that can be used to organize every aspect of your life. * M1 - Andrea uses this service for a business phone number (so she doesn’t have to share her personal #) and to facilitate “walk and talks” instead of video calls Get full access to Thyme is Honey at thymeishoney.substack.com/subscribe

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  2. #047: Healing Trauma through Movement with Laura Khoudari 🏋🏻‍♀️

    ١٠ صفر

    #047: Healing Trauma through Movement with Laura Khoudari 🏋🏻‍♀️

    In this month’s podcast episode I’m sitting down with Laura Khoudari, a leading trauma-informed wellness practitioner and the author of the book, Lifting Heavy Things. Connect with Laura: Order a copy of Laura’s book, Lifting Heavy Things, via Amazon or Bookshop.org. Subscriber to Laura’s Substack, Tender at The Desk and Stove with Laura Khoudari Connect with Laura on Instagram Visit Laura’s Website Get full access to Thyme is Honey at thymeishoney.substack.com/subscribe

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  3. #046: How Hormones Impact Our Productivity with Dr. Charlsie Celestine 🩺

    ٢١ ذو القعدة

    #046: How Hormones Impact Our Productivity with Dr. Charlsie Celestine 🩺

    Today we’re pulling the curtain back on a topic that isn’t talked about nearly enough: perimenopause and menopause. Considering this is something nearly half the population experiences, we really should be talking about it more! If you’re worried that you’re in the wrong place — stick around. Even those without an estrogen-based cycle benefit from understanding how to support their partners, children, friends, and colleagues through these hormonal changes that can last NEARLY A DECADE. With THIRTY FOUR recognized symptoms, perimenopause can start impacting us as early as our late-30s. And although many symptoms are physical, the cognitive and psychological impacts can have a profound impact. A recent study from The Mayo Clinic cites an annual loss of nearly $1.8 billion in lost productivity when women step away or leave the workforce due to their symptoms. So what can we watch for and WHAT can we do? That’s exactly what we’re covering in this episode. Join me for a conversation with Dr. Charlsie Celestine to discuss hormones, perimenopause, menopause, and the impact all those fluctuations have on our focus, energy, and productivity. We’ll dive into the practical steps you can take right now to support yourself through these changes and you can download a helpful Perimenopause Symptom Tracker (see below). Connect with Dr. Celestine 💻 For Vagina’s Only Website🎧 For Vagina’s Only Podcast📱 Instagram🩺Dr. Celestine on LinkedIn Additional Resources: Download the PDF + Guide: HOW TO USE THIS TRACKER: * Go through the list and highlight any symptoms that you can recall experiencing over the past 6-12 months. * Go back through any highlighted symptoms and assess their frequency using the “D/W/M/S” columns (daily, weekly, monthly, sporadically). * Next, assess each symptom’s severity or the interruption caused to your life by circling a number, 1-5. 1 = mild, 5 = severe. * If needed, use the “notes” column to jot down additional details about your experience with this symptom. * If you want to know more about each symptom, click on the item in this list from Meno-Me.com. * Make an appointment with your PCP, or a certified menopause practitioner, if your clinic has one (you can call and ask them). * Bring the tracker to your appointment to help guide the conversation + provide your doctor with valuable information. ✅ You might also find my Productivity Cycle Syncing Guide helpful, especially in the years before perimenopause. It helps you learn how to sync your work and productivity with the different phases of your menstrual cycle: 📱The Balance app is similar to period tracking apps, but geared toward tracking the symtpoms of perimenopause and menopause. Learn more here. Dr. Celestine’s Recommendations: 📚 READ: Dr. Celestine has The Road Less Traveled cued up for her “next to read” list. The long-time New York Times Best Seller shows readers how to face the inevitable challenges of life, learn from hardship, and develop their self-knowledge. 📺 WATCH: I was shocked I had never heard of Younger (currently available via Hulu), the plot sounds so good! “40-year-old Liza (Sutton Foster) passes herself off as 26 to land a job in the field of her dreams. Now she just has to make sure no one discovers her secret. Even though it first debuted in 2015, Dr. Celestine hasn’t been able to resist a rewatch. 🎧 LISTEN: As a nod to her Trinidadian roots, Dr. Celestine is moving and grooving to Soca music when the sun is shining. New to this genre? Check out the playlist below on Spotify, which features some of the artists mentioned in the episode: 🧡 ENJOY: Can’t blame her for this one! Dr. Celestine’s pick to “Enjoy” is currently the warm, bright, and sunny weather. I totally agree 😎 Develop Healthy Habits: Navigating big health changes like menopause can be easier if you’ve developed foundational habits to support your health. That’s exactly what

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  4. #045: Navigating Quarterlife with Psychotherapist Satya Doyle Byock 🧠

    ١٢ شوال

    #045: Navigating Quarterlife with Psychotherapist Satya Doyle Byock 🧠

    I’m so excited to welcome psychotherapist Satya Doyle Byock to the podcast this month! Satya is the author of Quarterlife, a book I read in early 2023 and haven’t been able to stop thinking about (or recommending!). Satya defines quarterlife as the period between adolescence and midlife — roughly ages 16 to 40. Most of you reading this either are in quarterlife — or have children who are in it or about to enter it. Quarterlife is the period of life where the most life happens (education! relationships! children! loss!), this age group is often unsupported and enduring high levels of stress that leaves many quarterlifers feeling unmoored, lost, and frustrated. Tune in to the episode to learn more about navigating quarterlife. We’ll discuss: * What Quarterlife is and the age group it impacts * The definitions of “Stability Seeking” and “Meaning Seeking” * How the experience of Quarterlifers has changed throughout history and how it varies country to country * The role that Stability/Meaning play in Midlife Crises and why people are having midlife crises earlier * How parents can encourage a balance between Stability and Meaning in their children Connect with Satya: Order her book, Quarterlife on Bookshop.org or AmazonSubscribe to her Substack: Self & SocietyFind her on InstagramVisit her website Additional Resources: If you find yourself struggling to identify whether you are a Stability Type or Meaning Type, you can try this exercise: Journal for 5 minutes about the type of people you most often find yourself passing judgement on or being critical of. Oftentimes, we are most critical of people who are different from us — so if you find yourself frustrated with people who adhere to societal expectations and pursue traditional goals — you might be a Meaning Type. If you’re critical of those who are more free-spirited and don’t seem highly concerned with what society expects of them — you might be a Stability Type. Satya’s Recommendations: 📚 READ: Satya still finds herself thinking about the book Shakespeare was a Woman by Elizabeth Winkler. 📺 WATCH: The tagline “this has all happened before” drew Satya back to the series Battlestar Galactica. 🎧 LISTEN: As a relaxing and entertaining escape from real life, Satya enjoys food podcasts and recommends the show Food Friends Podcast. 🧡 ENJOY: This recommendation made me sit up in my seat! I can’t wait to try it. As summer arrives, Satya recommends sipping on a combination of Lemonade and Iced Coffee. Sounds weird….but she says we’ll have to trust her on this one. I thought this version from Tasting Table featuring a sprig of rosemary looked fun! Pssst! Want my help with digital organization? My next group program will open soon! We’ll set up the Core Four Systems and establish routines for optimizing our digital workflows and routines. Join the launch list to learn more about it + stay in the loop. Get full access to Thyme is Honey at thymeishoney.substack.com/subscribe

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  5. #044: The Three Phases of Motherhood with Jennifer Chaney 👨‍👧‍👧

    ٥ شوال

    #044: The Three Phases of Motherhood with Jennifer Chaney 👨‍👧‍👧

    As women, motherhood can become the top consumer of our time and energy. It can feel like you signed up for an 18-year long marathon and time is flying by. But as children grow and develop, parents also transition through distinct phases with varying demands on their time, energy, and mental bandwidth. Being able to prepare for each of these stages is key for flourishing instead of floundering. This month’s guest, Jennifer Chaney, is a Midlife Mentor to Moms, and has a great framework that can help you navigate motherhood: THE THREE PHASES OF MOTHERHOOD 👶🏻Full-time Mom: Your kids are age 12 or below, are dependent on you, and are highly demanding of your time and mental bandwidth. You have limited control over your time. 🧑🏻Part-time Mom: Your kids are age 12-18, are becoming more independent, and are sporadically demanding of your time and mental bandwidth. You are starting to regain control over chunks of your time. 🤝🏻On-call Mom: Your kids are 18+, they are mostly independent, and their needs vary. Your time is starting to feel like “yours” again. In the episode we’ll discuss: * What these three phases can look and feel like * Exercises you can do to prepare for the next stage before you find yourself in the trenches of it * How friendships change and evolve throughout motherhood * Perimenopause and menopause and how that is another area women need to start planning for in order to flourish in midlife Connect with Jennifer: Jennifer runs a group program called The Path & Purpose Plan that helps moms begin to prepare for an empty nest (and the on-call mom stage!). Her next session will begin in the fall. Join the waitlist here. Website: JenniferChaney.comInstagram: @JenniferChaney Additional Resources: In the episode, Jennifer describes this exercise to help prioritize yourself through the three phases of motherhood. 1️⃣ Step one: Before you become a mom or when you are in the “Full-Time Mom Stage (or as soon as you read this!) create a list of 25 things that interest you. These could be physical activities, topics you want to learn about, skills you want to develop, etc. Try to stick to things your feel deeply connected to and interested in, versus trendy hobbies. When you’re in the trenches of early motherhood, refer to this list in those small pockets of time that you have for yourself. What small thing can you do today to connect you with those interests (Ex. If you have a sincere interest in classical music, can you listen to a podcast about it while doing other tasks?). 2️⃣ Step two: When your kid(s) start to reach an age where those pockets of time for yourself are getting bigger, identify two values or beliefs that are important to you. These should be things you feel really fired up and passionate about (aka “hills you would die on”). When you get those bigger pockets of time, focus on how some of those interests you were squeezing in can now connect and intersect with your values (Ex. If you’re passionate about volunteering in your local community, could you fundraise for music programs?). 3️⃣ Step three: As your kid(s) reach maturity and you are getting most of your time back, start exploring those areas where your interests and values overlap the most. Use those overlapping areas to find fulfillment outside of motherhood as you enter midlife, instead of just filling time. Jennifer’s suggestions: 📚 READ: For some entertaining and relaxing reading, Jennifer enjoys books from Canadian mystery writer Louise Penny. You can browse her titles here. 📺 WATCH: Jennifer recently fell for the Apple TV series, Slow Horses. A quick-witted drama about a dysfunctional team of M15 agents. 🎧 LISTEN: Helping other women understand and navigate menopause is another passion of Jennifer’s. She loves content from Dr. Stacy Sims and recommends her book Next Level. 🧡 ENJOY: Here’s something I had never heard of before: Rucking! Modeled after military

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  6. #043: The Power of Confidence with Erika Eileen 💃🏻

    ١٦ شعبان

    #043: The Power of Confidence with Erika Eileen 💃🏻

    Have you ever considered that your confidence impacts more than just how you feel when you look in the mirror? It can impact every way we show up in the world — including how we approach our work or how we stand up for ourselves or the things we believe in. I didn’t think much about confidence the first 35ish years of my life. People might even say I had more confidence than I deserved 😂 But at the end of 2022 I found myself feeling really disconnected from myself. I think this was a common experience for many of us as we emerged from the height of the pandemic, and mine was combined with a career pivot that left me wondering where I fit in. Perhaps you’ve felt similar after big life changes such as becoming a mother, relocating, body changes, a severe illness, or ending a relationship? Although therapy is great in all of these circumstances, I found it really helpful to also enlist the support of a confidence coach, to help get to the root of the issue and rebuild. In today’s episode I’m sitting down with my confidence coach, Erika Eileen. We’ll talk about her confidence journey, which is rooted in her experience with Type 1 Diabetes, and we’ll introduce you to a simple exercise you can do RIGHT NOW to start reconnecting with yourself and building your confidence. Click play above to listen to the episode, or find The Plan Podcast wherever you listen to podcasts. Additional Resources: Erika calls this a Sensuality Guide. I call it a Happiness Guide. YOU can call it whatever you want! Below are the directions along with a PDF you can download to create your own. How to do it: find a cozy spot and 5-10 minutes. On a piece of paper, write out the five senses: TOUCH 👆🏻 SMELL 👃🏻 TASTE 👅 HEAR 👂🏻 SEE 👁. Then think of items or experiences within each category that bring you joy and pleasure. For example, ginger tea for “taste”, open windows for “smell”, or a favorite song for “hear”. I recommend trying to have items within each category at different price points and time commitments. That way you can always find a little snippet of joy even when you only have 5-minutes or $3. This might be challenging and emotional to create. Take your time and be patient with yourself. I initially drew total blanks, but over the course of a week or so things sort of jumped out at me sporadically through the day. Reference your guide when you’re feeling stressed or disconnected from yourself. I’ve been shocked how often I’ve pulled mine up over the past year! Download: Grab this free PDF for help creating your Happiness Guide. Note: If you’re using my Habit Tracker, you can create this on the tab labeled “Happiness”. Connect with Erika: 🧾The eBook: I bought this the second it was published and I love it! Erika offers insightful tips for not only taking better photos (iPhone tips galore!) and the best apps for making your photos POP (we’re embracing our cellulite, not erasing it!) but also posing and, most importantly, taking photos with confidence. Truly such a great resource! For the next 7-days you can snag Erika’s eBook, Hot Pics 4 Hot Girls for $17 (reg. $27) using this link! 📱Connect with Erika on Instagram Erika’s suggestions: At the end of every podcast episode I’m asking guests to share something to Read, Watch, Listen to and Enjoy (a la The Weekly Page!). Here’s what Erika rounded up for you: 📚 READ: Erika admits that she’s currently getting most of her laughs from TikTok comment sections. While I don’t personally use TikTok, I do get plenty of laughs from online comments. Fun fact: circa 2010 my partner and I started an entire website called Scromment that was dedicated to the curation of hilarious-ass comments found online. And that was before most of these social media apps even existed — can you imagine the goldmine of content we’d have now?! So anyways — I agree, comment sections are rich for laughs. 😂 📺

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  7. #042: Gentle Nutrition with Rachael Hartley 🥗

    ١٣ رجب

    #042: Gentle Nutrition with Rachael Hartley 🥗

    Something we don’t talk about enough is the way diet culture steals our productivity. Especially as women. Not only does dieting impact our energy level and ability to focus — but the amount of time women are expected to divert to their physical appearance and weight-management is astounding. Join me for a chat with registered dietitian and the author of the book Gentle Nutrition, Rachael Hartley. Rachael’s book transformed the way I approach nutrition and I love how the book simplifies and organizes information — making it easy to take action. If you’re tired of the constant cycle of dieting and fixating on your size, I hope this conversation presents an attractive alternative. One that will help you feel your best by focusing on how to fuel yourself, instead of how to shrink yourself. Show Notes: In today’s episode we focus on two core components of Rachael’s work. First, The Nutrition Hierarchy of Needs. Modeled after Maslow’s Hierarchy of Needs, it presents a layered approach to transforming how you feed yourself: 1️⃣ LEVEL ONE: ADEQUACY - Ensuring you have access to enough food, and are eating enough to meet your body’s energy needs is the first step in feeling your best. 2️⃣ LEVEL TWO: BALANCE - Next, you can make sure most of your meals contain vital macronutrients like carbs, protein, and fat. 3️⃣ LEVEL THREE: VARIETY - Then, prioritize consuming a colorful array of foods to ensure you’re getting plenty of vitamins and minerals. 4️⃣ LEVEL FOUR: INDIVIDUAL FOODS - And last, adjust your intake to meet specific goals if needed (ex. building muscle, lowering cholesterol) For more about The Nutrition Hierarchy of Needs check out page 72 of Gentle Nutrition. The second concept we discuss is one of my favorites and is called “The Gang’s All Here”. A concept originally introduced by dietician Kylie Mitchell, it provides a simple, fast way to understand the type of fuel our body regularly needs and build meals that meet those needs — without logging food, tracking calories, or obsessing. The gang has five members, which are: ⚡CARBOHYDRATES: These are our body’s preferred source of energy.💪🏻 PROTEIN: Helps us repair and build tissue, such as muscle, and helps us feel full.🧠 FAT: Helps us feel satisfied and is important for brain health and focus.🌿 FIBER: Satisfies our stomach’s stretch receptors and provides a variety of vitamins and minerals. (note: this category is sometimes referred to as “volume” or “produce” as well. They all work!).🙂 PLEASURE: Important for emotional satisfaction. Could mean favorite foods OR how you eat it, who you eat it with, or culture and emotional connections to the food. Each of these nutrients serve a specific role in how we feel and perform, and we know our body generally responds best to meals that contain all 5 of these elements. Therefore, when you put together a meal or snack and you can identify the presence of all 5 of these you simply declare “The Gang’s All here!” For more about The Gang’s All Here, check out page 114 of Gentle Nutrition. See the additional resources below to download a PDF workbook with these graphics along with a “Gang’s All Here” shopping list. Connect With Rachael: 📚 Order her book, Gentle Nutrition💻 Rachael’s Website📱 Rachael on Instagram Additional Resources: Download: Grab this 5-page workbook for helpful worksheets related to the episode along with a sample shopping list that aligns with The Gangs All Here + a blank one for making your own! the workbook + shopping list by downloading the PDF below: Listen to Rachael on 10% Happier - If you want to hear more from Rachael, check out this interview by Ed Harris. I thought this was a great conversation, and tried to use my time with her to build onto the topics they discussed here. Episode #615: Nutrition Advice for People Who Don’t Want to Go On a Diet Rachael’s suggestions: At the end of every pod

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  8. #041: The Power of Keystone Habits (+ welcome back!)

    ٢٢ جمادى الآخرة

    #041: The Power of Keystone Habits (+ welcome back!)

    You may or may not know this — but I previously had a podcast that went on an accidental 4-year hiatus during the pandemic. After much contemplation, I’m excited to bring The Plan Podcast back with an incredible lineup of guests throughout 2024. While those interview episodes will go live at the beginning of each month, I’ll also publish one solo episode, like this, each month. In this initial solo episode I’m giving a little update on what I’ve been up to since I was last in your ears — some highlights and lowlights — and giving you a little taste of what you can expect from the show with a short conversation about Keystone Habits. Once you understand what a Keystone is, the way they function as habits makes total sense. A “Keystone” is a central stone in the summit of an arch on which all the pressure of the arch settles. If the keystone is removed, the arch will crumble. A Keystone Habit is a habit that leads to a cascade or series of other habits — good ones or bad ones! Press play on the episode to learn how Keystone Habits can help change and improve your habits and how to identify what yours are. I think this is a great topic to start off a new year, and I’m looking forward to creating more episodes for you throughout the year. If you have a topic or guest suggestion, leave it in the comments below (hit 💬 if you’re in email). My first interview will be live the first week of February and will feature registered dietician and author of the book Gentle Nutrition, Rachael Hartley. I am so excited to talk with Rachael and discuss how nutrition helps support our focus and productivity. 📁Resources from this Episode: * Learn more about my self-paced online course, The Daily Method. * Find upcoming events, such as Monthly Review Days, on the events page. Get full access to Thyme is Honey at thymeishoney.substack.com/subscribe

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Actionable advice for sustainable productivity, digital organization, and healthy habit formation. ✌🏻♥📝 thymeishoney.substack.com

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