Put it in a bubble

Marilyn Barker
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  • MENTAL HEALTH

Put it in a Bubble is more than a podcast, it’s a reminder that you don’t have to carry the weight of the world on your shoulders. Each week, host Marilyn Barker shares stories, practical tools, and mindful strategies to help you release stress, reset your mind, and create space for what truly matters. Life today is noisy and overwhelming. Between work deadlines, family responsibilities, and the endless scroll of news and social media, it can feel impossible to find Focus. That’s where the “bubble” comes in: a simple but powerful practice of gathering up negativity, worry, or fear, and letting it drift away. Every episode offers encouragement, relatable insights, and easy-to-use techniques you can apply in everyday moments, whether it’s calming anxiety before bed, finding balance after a tough day, or learning to say no to what drains your energy. If you’re ready to let go of stress, discover practical ways to find calm, and embrace a more intentional life, this podcast is for you. Together, we’ll build a community that chooses calm and focus over chaos, one bubble at a time.

  1. 2D AGO

    You Know Better. So Why Is It Still Hard?

    Have you ever had a gut feeling about something, ignored it, and then watched it play out exactly the way you feared? You are not alone. In this episode, Marilyn gets real about the gap between what we know and what we actually do, and why that gap does not make you broken or weak. It just makes you human. Through personal stories and real-life examples, Marilyn walks through why we override our own instincts, what it costs us when we do, and how to start rebuilding trust with yourself one moment at a time. If you have ever beaten yourself up for not listening to what you already knew, this episode is for you. This is Season 4 of Put It in a Bubble, and we are going deeper this season. Not just talking about mindset, but what it actually looks like to live it out every single day. In this episode: Why knowing better does not always mean doing betterThe real reason our brain overrides our gutPersonal stories that show how this shows up in everyday lifeHow to use the bubble method in that critical moment of decisionWhy beating yourself up is not the answer, and what to do instead Connect with Marilyn: www.MarilynBarker.com Hashtags: #PutItInABubble #MentalHealth #TrustYourGut #MindsetShift #SelfAwareness #YouKnowBetter #MentalWellness #LetItGo #PersonalGrowth #PodcastCommunity #BlowItAway #MindOverMatter #SelfTrust #EmotionalHealth #GrowthMindset

    14 min

  2. APR 29

    The Bubble Reset

    As this season comes to a close, it’s time to pause, reflect, and reset. In this special episode of Put It in a Bubble, we step away from the usual pace and create space to look back on what you’ve experienced—and gently release what you’ve been carrying. Throughout this season, we’ve explored overwhelm, pressure, boundaries, mindset, rest, and letting go. And while each episode offered something different, they all lead to this moment. A reset. This episode guides you through a simple but powerful process of noticing what feels heavy, letting it go, and choosing what you want to carry forward. Because you don’t need to have everything figured out to move forward. You just need a moment of awareness… and the willingness to begin again. In This Episode We Talk About• Reflecting on your growth throughout the season • Recognizing what you’ve been carrying emotionally • Letting go of pressure, expectations, and mental weight • Creating space for clarity and calm • Choosing what you want to carry forward • Resetting without pressure or perfection A Gentle ResetThis episode includes a guided moment to: • Pause and breathe • Notice what feels heavy • Visualize releasing it • Create space for something new This is your moment to slow down and reconnect with yourself. Reflection Questions• What has shifted for me during this season? • What am I still carrying that feels heavy? • What am I ready to release? • What do I want to carry forward into what’s next? Final ThoughtYou don’t have to carry everything. You don’t have to have everything figured out. You are allowed to pause… reset… and begin again. If you’re ready to go deeper, the Put It in a Bubble book and workbook are available, and a guided course experience will be launching May 1st. When life feels heavy, when your mind feels full, when you need a moment to reset… Put it in a bubble. 🫧

    10 min

  3. APR 22

    Letting Go of What You Carry

    Sometimes the weight we feel isn’t from what’s happening right now—it’s from everything we’ve been holding onto. In this episode of Put It in a Bubble, we explore what it means to let go of what you carry—the expectations, pressure, past experiences, and thoughts that quietly build over time. Holding onto everything can feel normal, but over time it becomes heavy. The truth is, just because you’ve been carrying something for a long time doesn’t mean you’re meant to carry it forever. This episode gently walks you through recognizing what you’re holding, understanding why it’s hard to release, and learning how to let go without pressure or guilt. Because letting go isn’t about forgetting—it’s about creating space for something lighter. In This Episode We Talk About• The hidden weight of expectations, pressure, and past experiences • Why holding everything in becomes exhausting over time • The belief that we have to handle everything alone • What letting go really means (and what it doesn’t mean) • How releasing emotional weight creates space for growth • Why letting go is a practice—not a one-time decision What You Might Be Carrying• Pressure to be or do more • Expectations about how life “should” look • Past situations that still feel unresolved • Negative thoughts or beliefs that aren’t even yours Awareness is the first step to release. Gentle Ways to Begin Letting Go• Pause and notice what feels heavy • Ask yourself: “Do I need to carry this today?” • Share what you’re feeling instead of holding it in • Allow yourself to release things little by little Letting go doesn’t have to be dramatic—it can be quiet and intentional. Reflection Questions• What am I carrying right now that feels heavy? • Is this something I need to keep holding onto? • What would it feel like to release even part of it? • Where can I allow support instead of doing everything alone? Final ThoughtYou don’t have to carry everything. And you don’t have to carry it alone. When the weight builds, when your thoughts feel full, when everything feels heavy… Put it in a bubble. 🫧

    16 min

  4. APR 15

    Rest Is Not a Reward

    In a world that constantly encourages us to do more, be more, and keep going, rest can start to feel like something we have to earn. In this episode of Put It in a Bubble, we challenge that belief and explore a powerful shift: rest is not a reward-it’s a requirement. When we tie rest to productivity, we create a cycle of pressure, exhaustion, and burnout. But when we begin to see rest as part of the process, everything changes. You’ll learn why rest feels so uncomfortable for many people, how the “productivity trap” keeps us stuck, and how allowing yourself to pause can actually help you move forward more effectively. If you’ve been feeling tired, overwhelmed, or like you can’t slow down, this episode is your reminder that rest is not something you have to earn-it’s something you need. Reflection Questions• Do I feel like I have to earn my rest? • Where in my life am I pushing past exhaustion? • What would it look like to allow myself to pause today? • How would my life feel if I saw rest as part of progress? Final ThoughtRest is not something you earn after you’ve done enough. It’s something you need so you can continue. When the pressure builds, when exhaustion sets in, when your mind won’t slow down… Put it in a bubble. 🫧

    12 min

  5. MAR 25

    Your Inner Voice Matters

    The voice you hear most is your own and it has more influence over your life than you may realize. In this episode of Put It in a Bubble, we explore the power of your inner voice and how the way you speak to yourself shapes your confidence, decisions, and growth. Negative self-talk can keep you stuck in doubt, hesitation, and fear. But when you begin to shift your inner dialogue, even slightly you create space for confidence, resilience, and forward movement. This episode breaks down the difference between negative and supportive self-talk, how your inner voice is formed, and simple ways to begin reshaping it in your everyday life. Because the goal isn’t perfection—it’s learning how to speak to yourself in a way that helps you grow. In This Episode We Talk About• How your inner voice shapes your daily experiences • The difference between negative and supportive self-talk • Why negative thoughts feel stronger and more automatic • How small shifts in language can change your mindset • The power of adding the word “yet” • Using affirmations in simple, real-life ways negative self talk positive self talk inner voice mindset how to stop self doubt mindset and motivation self talk awareness build confidence mindset personal growth podcast affirmations daily put it in a bubble podcast

    12 min

  6. MAR 18

    The Power of Small Wins

    In a world that celebrates big breakthroughs and major achievements, it’s easy to overlook the small steps that actually create meaningful progress. In this episode of Put It in a Bubble, we explore the power of small wins and why incremental change is one of the most effective ways to build momentum in your life. When we learn to recognize small progress, motivation grows, confidence builds, and the path forward begins to feel possible again. Small changes may not look impressive in the moment, but they accumulate over time and can transform the direction of your life. You’ll learn why big changes often fail, how small actions reduce mental resistance, and how recognizing daily progress can help you build lasting habits. If you’ve ever felt discouraged because progress feels slow, this episode will remind you that every step forward matters. In This Episode We Talk About• Why people often overlook progress • The power of incremental change • Why small changes are easier for the brain to accept • The science behind habit formation • How small wins build momentum and motivation • Simple ways to begin recognizing progress in your daily life Examples of Small WinsSmall wins can be incredibly simple, such as: • Drinking more water • Writing down your goals • Taking a short walk • Organizing one small area of your workspace • Turning off notifications to focus on your work These small steps may seem minor in the moment, but over time they create powerful momentum. Reflection Questions• What small win did I experience today? • Where in my life am I overlooking progress? • What small step can I take today that moves me forward? • How can I celebrate effort instead of waiting for perfect results? Final ThoughtProgress doesn’t always happen in big dramatic moments. Most growth happens quietly through small actions repeated over time. When the journey feels slow, remember that small wins are the building blocks of lasting change. When life feels heavy, overwhelming, or uncertain… Put it in a bubble. 🫧 small wins mindset incremental change how to build habits personal growth motivation building momentum in life small changes big results mindset podcast self improvement tips habit formation put it in a bubble podcast

    13 min

  7. MAR 11

    Returning When You Fall Off Track

    Life doesn’t always move in a straight line. Sometimes we start something with the best intentions—whether it’s a goal, a habit, or a personal commitment—and then life gets busy, overwhelming, or exhausting. Before we know it, we’ve fallen off track. In this episode of Put It in a Bubble, we talk about something that almost everyone experiences but rarely talks about openly: how to begin again without shame. Falling off track doesn’t erase your progress, and it doesn’t mean you failed. The real growth comes from learning how to return with compassion, flexibility, and a willingness to start small. This episode explores why consistency isn’t always perfect, why shame keeps us stuck longer than necessary, and how gentle steps forward can rebuild momentum. Sometimes the most powerful thing you can do is simply decide to begin again. In This Episode We Talk About• Why progress rarely happens in a perfectly straight line • The hidden shame that prevents people from restarting • Why falling off track is a normal part of growth • How to return to your goals without overwhelming yourself • The power of starting smaller than before • Reconnecting with the reason something mattered to you in the first place Gentle Steps to Get Back on TrackIf you’ve stepped away from something that mattered to you, try this: • Start smaller than you were before • Focus only on the next step, not the entire journey • Let go of the pressure to “catch up” • Reconnect with your original reason for starting Momentum returns through small actions, not perfect ones. Reflection Questions• Is there something I’ve been avoiding restarting? • What small step could I take today to return to it? • What pressure or expectations might I need to release? • How can I approach this with more compassion toward myself? Final ThoughtYou don’t have to fix yesterday. You only have to begin again today. Returning matters more than never stopping. If this episode resonated with you, consider sharing it with someone who might need the reminder that starting again is always possible. And remember… when life feels heavy, overwhelming, or stuck— Put it in a bubble. 🫧

    11 min

  8. MAR 5

    The Flexible Mindset

    Life rarely goes exactly as planned. In this episode of Put It in a Bubble, we explore what it truly means to develop a flexible mindset, the ability to bend without breaking when life shifts unexpectedly. A rigid mindset keeps us stuck in fear, perfectionism, and all-or-nothing thinking. A flexible mindset opens the door to growth, resilience, and possibility. In this episode, you’ll learn: What a flexible mindset actually is (and what it’s not)How rigid thinking increases stress and self-doubtWhy adding the word “yet” can change your perspectiveHow to reframe failure into learningPractical steps to build mental flexibility dailyReflection questions to strengthen your adaptability If you’ve been feeling overwhelmed, stuck, or frustrated because things aren’t going “according to plan,” this episode will gently guide you toward a new way of thinking. Because success isn’t about perfection, it’s about persistence and adaptability. 🫧 When rigid thinking feels heavy… put it in a bubble. Reflection QuestionsWhere in my life am I thinking in black and white?What outcome am I gripping too tightly?How can I reframe one recent setback into a lesson?What would change if I added the word “yet” to my self-talk?

    27 min
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About

Put it in a Bubble is more than a podcast, it’s a reminder that you don’t have to carry the weight of the world on your shoulders. Each week, host Marilyn Barker shares stories, practical tools, and mindful strategies to help you release stress, reset your mind, and create space for what truly matters. Life today is noisy and overwhelming. Between work deadlines, family responsibilities, and the endless scroll of news and social media, it can feel impossible to find Focus. That’s where the “bubble” comes in: a simple but powerful practice of gathering up negativity, worry, or fear, and letting it drift away. Every episode offers encouragement, relatable insights, and easy-to-use techniques you can apply in everyday moments, whether it’s calming anxiety before bed, finding balance after a tough day, or learning to say no to what drains your energy. If you’re ready to let go of stress, discover practical ways to find calm, and embrace a more intentional life, this podcast is for you. Together, we’ll build a community that chooses calm and focus over chaos, one bubble at a time.

Information

  • Creator
    Marilyn Barker
  • Years Active
    2025 - 2026
  • Episodes
    41
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 Marilyn Barker
  • Show Website
    Put it in a bubble