The Driven Woman Entrepreneur Diann Wingert

In this episode of the Self Care Series, I’m excited to share my conversation with meditation teacher, Jude Star. 
We are both entrepreneurs,  psychotherapists, and adults with ADHD who practice meditation and mindfulness. 
Many people with ADHD are confused or intimidated by meditation,  have struggled to figure it out, or flat-out refuse to try, even though it can be incredibly helpful in managing our busy brains. 
My hope is that this conversation will bust up some of the myths and misunderstandings,  offer practical solutions, and show you how to make meditation and mindfulness fun.  
Jude and I share and compare our personal journeys and the role that mindfulness and meditation play in each of our businesses and lives.
We discuss the critical role of experimentation in finding the meditation style that truly resonates with you and the power of adopting a playful “and that’s OK”  approach which Jude reminds us fosters more consistent long-term motivation.  
We debunk some common myths surrounding meditation, like the idea that you must adopt a particular posture, and practice dogmatically, and stress the importance of weaving mindfulness into routine activities, such as taking mindful walks.
We also tackle the misconceptions associated with meditation and ADHD, emphasizing the need for a joyful, light-hearted approach, and the remarkable brain chemistry changes that consistent meditation offers.  I loved hearing Jude talk about introducing meditation to a client using what he calls the “Do Nothing” practice.  
Connect with Jude Star:
Jude's YouTube channelBeing Integrated.net Follow Jude on IGMeditation for ADHD Course
Mentioned by Jude during our convo:
Shinzen YoungAlan WattsKrishnamurtiRam Das
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Did you take your ADHD strengths and struggles into account when you started your solopreneur business?  If not, you're far from alone. Most of us started our business duplicating what we knew from working for others and chances are, it’s not working that well, especially if you work from home. 
This might be the perfect time to partner with a business coach who is also a licensed therapist and ADHD entrepreneur (me) to reinvent your business with YOU in mind.  We will right-size your business, create the systems and structure you need, and adjust any mindset issues holding you back. 
It starts with a no-obligation free consultation to help you figure out why your...

If you are looking for a sustainable way to a healthier life with less emphasis on food, that is also good for your brain,  this episode is for you.
I invited primal health and intermittent fasting coach, Marisa Moon to join me for this episode of the Self-Care Series and this interview is about so much more than wellness. 
Marisa was one of my first guests on the podcast (check out episode # 36 - Intermittent Fasting for Energy & Mental Clarity). 
She recently became the best selling author of “Not So Fast” based on her ten years of experience teaching people how to adopt the intermittent fasting lifestyle using her framework, The RESET Method and I knew she had to be part of our Self-Care Series. 
The RESET method is more than just a fasting protocol—it's a roadmap to a healthy, sustainable lifestyle, which is particularly well suited to those of us juggling the demands of entrepreneurship and ADHD. 
What you’re going to hear:
Intermittent fasting strategies with the ADHD 🧠 in mind. Strategies for deep work and productivity without boredom or  burn out.Marisa’s R.E.S.E.T approach to intermittent fasting you won’t want to quit 🤬How Marisa engineered her life to get her book written & published in 8 monthsWriting a book that is ADHD-friendly (strategies for content creators that are 🔥)
Connect with Marisa Moon:
Intermittent Fasting Freedom Free Guide
“Not So Fast” book
Website 
Mentioned by Marisa during our convo:
Episode #202 -  “The Impact of Sleep on Women’s Wellness with Morgan Adams, MSW”
Cal Newport’s book “Slow Productivity”
Self Publishing School 
Human Design: Generator with Sacral Authority 

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Are you struggling as a solopreneur or small business owner who is having trouble finding time and energy for deep work?
Do you have a big project that you just can’t seem to finish (or even start) because you don’t have the structure, systems and support in place?  This might be the perfect time to partner with business coach + licensed therapist + ADHD entrepreneur (me). 

I am opening up opportunities to work with me 1:1 for different lengths of time, based on your needs, goals, and what’s got you feeling stuck and create a plan that takes your mental wellness and energetic capacity into...

If you are finding it hard to fit exercise into your busy life, maybe you are overcomplicating things and engaging in all-or-none thinking.  But, in spite of what you’ve heard, or what your mind is telling you,  walking just might be the perfect way to become more active, has the lowest barrier to entry, and requires the least equipment.  
In this episode of the Self-Care Series, we are talking about the benefits of movement, specifically walking. Our guest is Carolyn Cohen, host of the Wellness While Walking podcast and functional medicine health coach.  Her podcast is meant to be listened to while you are walking, so Carolyn really walks her talk (pun intended.) 
For Carolyn, walking is not just a way of moving from one point to another; it is an intimate part of the human experience, a bridge that connects us to our past and opens up paths to our futures. 
The slogan “Sitting is the New Smoking” exists because most of us are considered sedentary, and the benefits of walking to our bodies, minds, and brains are almost too numerous to count.  
Mentioned in this episode:
Blue Zones: https://www.bluezones.com/The woman who lost 120 pounds just by walking around her 1-bedroom apartment: https://bit.ly/4a4lDa5Last week’s Self Care Series episode on burnout, perimenopause & ADHD
Connect with Carolyn:
Podcast: Wellness While Walking
IG: https://www.instagram.com/wellnesswhilewalking/
Linked In: https://www.linkedin.com/in/carolyncohen/
Are you loving this Self-Care Series?  Want to hear more content like this on the podcast?  I need to hear from you!
Leave a review   
DM me on IG
DM me on Linked In 
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Don’t even think you can fit walking into your busy life because your business is sucking up all of your time and energy?  Have you considered working with a business coach who is also a licensed psychotherapist and has ADHD, just like you?  

I am opening up opportunities to work with me for different lengths of time, based on your needs, goals, and what’s got you feeling stuck. 

It starts with a no-obligation free consultation. I help you figure out why your business is not yet where you want it to be, and create a plan that takes mental wellness and energetic capacity into account.  I call it “right-sizing” and it might be exactly what you need right now if you know you’re doing too much, but don’t know what to let go of.

Want to know more?  Schedule a free consultation here by clicking here. 

The number of women who are questioning whether they are experiencing burnout, perimenopause, undiagnosed ADHD, or even early-onset Alzheimers is at an all-time high. 
A lot of us are struggling and there is so much crossover between the symptoms of these conditions. Each of them affects our body, mind, and brain, so sorting things out is far from simple.
One of the most challenging aspects is the skill gap. Gynecologists don’t have enough training in perimenopause, business coaches don’t understand mental health and psychotherapists aren’t trained in business. What are mid-life female solopreneurs supposed to do? 
I invited midlife hormone specialist Stephanie Shaw, host of the Hello Hot Flash Podcast to help us unpack the confusion, normalize the struggle, and create some clarity about how to create better boundaries (the ultimate in self-care), advocate with our health care providers and set priorities that really move the needle for women in their 40s and 50s, especially those who are self-employed. 
 
👉 Here are 3 key takeaways for every female entrepreneur: over 40
Emotional Regulation: The transformative power of journaling to understand emotional patterns and taking proactive steps to process negative emotions
Self Advocacy with Healthcare Professionals: How to differentiate burnout from perimenopause symptoms, the importance of asserting for appropriate medical tests, and the art of being strategic during healthcare conversations.
Redefining Self-Care: Stephanie and I unpack the societal pressures women face and how embracing a comprehensive self-care approach—including establishing boundaries and renegotiating relationships—is vital not just for personal well-being but for sustainable success.
 
Mic Drop Moment: 
"Part of the work that I do is teaching women to advocate for themselves because if your gynecologist will not provide you with information on how to handle your medical condition, then you need to find another gynecologist."
— Stephanie Shaw 
 
Want to connect with Stephanie and find out more?
Listen to her Hello Hot Flash Podcast: https://bit.ly/43xI1X1Take her course: https://bit.ly/3Tl2Hgk Book a call: https://bit.ly/3TLnOtv
 
Are you looking for Holistic Business Coaching that helps you balance self-care with passion, purpose, and profit?
You don’t have to be perimenopausal or burning out to know you are working too hard and too much for the money you are making. I am opening up opportunities to work with me for different lengths of time, based on your needs, goals, and what’s got you feeling stuck. 
It starts with a no-obligation free consultation. I help you figure out why your business is not yet where you want it to be, and help you create a plan that takes mental wellness and energetic capacity into account. I call it “right-sizing” and it might be exactly what you need right now.
Want to know more? Schedule a free consultation here: https://bit.ly/3qrJ9YQ

It’s no secret that most small business owners struggle to get enough sleep,  as do those of us with ADHD, and the majority of women over 40 have trouble sleeping due to hormonal changes and the complexity of their lives. 
But getting enough sleep is not just the key to fewer dark circles and less coffee consumption.  Adequate amounts of quality sleep are actually necessary for mental and physical health and wellbeing and even longevity.
I invited Morgan Adams, MSW to join me to set the record straight on how much sleep we actually need according to the research,  the most effective strategies for improving sleep quality and straight talk about sleep medications like Ambien.
Here are some of the highlights: 
🌙 Consistency is more important than the number of hours, and exposure to morning sunlight (without sunglasses) can improve sleep quality and regulate circadian rhythms.
🌟 Shifting negative self-talk and reframing our beliefs about sleep can lead to significant changes in our rest patterns.
🔄 By drawing firm boundaries on work time and allowing for decompression before bedtime, we can set ourselves up for restful nights and productive days
Mic Drop Moment: 
“They actually, did a study recently of thousands and thousands of people. There was a higher life expectancy when people had 6 hours of consistent sleep versus 8 hours of inconsistent and interrupted sleep."
Want more sleep strategy from Morgan?
Morgan’s mini course: https://www.morganadamswellness.com/sleepresetsolution
MidLife Sleep School: https://www.morganadamswellness.com/midlife-sleep-school

Mentioned in this episode:
Professor Matt Walker, PhD: https://www.sleepdiplomat.com/
National Sleep Foundation: https://www.thensf.org/

If you are a solopreneur who can’t sleep because your business is not living up to its potential, this might be the perfect time to work with me.  
As announced during the episode,  I am opening up opportunities to work with me 1:1 for different lengths of time.  Until now, the only option was my 12-week Boss Up Breakthrough, but not everyone needs or wants that level of intensity. 
It starts with a free consultation where we discuss your needs, goals, strengths, and obstacles. I will help you figure out why your business is where you want it to be, and make sure you are including mental wellness in your business plan so that you’re not just successful on the outside, but aligned with your values, and priorities on the inside.  
Want to know more?  Schedule a free consultation here: https://bit.ly/3qrJ9YQ

In today’s competitive market, many small business owners, especially those engaged in professional services, are experiencing burnout.
The overwhelm and exhaustion can stem from a multitude of reasons, including working with clients who don't meet expectations, struggling to maintain a healthy balance between work and personal life, and feeling that their businesses aren't reaching their full potential. 
In this straight-shooting episode, I cover the high cost of energetic loops in professional services businesses, and provide strategic tips for managing 1 on 1 client work, so you can streamline and simplify your processes, reduce stress and avoid leaving money on the table, all in one. 
The reality of a sole proprietor business,  while it can be simple to start and easy to run, can present challenges in managing open loops due to the nature of client service work.
These open loops encompass various stages of the client service journey, from consultations to onboarding, and from drafting and review to concluding the engagement.
The inability to address these open loops can lead to mental and emotional strain and negatively impact the overall success of the business.
Let’s break down what you will learn in this episode:
Understanding the impact of burnout in client service businessesIdentifying open loops in professional servicesStrategies to close open loops and boost energy and productivityThe importance of fostering client satisfaction and feedbackPractical tips for entrepreneurs to prevent burnout and sustain business success
Mic Drop Moment 🎙️
“These energetic drains contribute to burnout in a serious way, but they also do some other damage. They make us worry about our competency. They cause us to create negative comparisons in our mind between us and our competitors, and they drive fear that we aren't doing enough."
Mentioned in this episode:
Episode #198: Entrepreneurial Evolution: a Client Success Story with Andrea Klunder https://bit.ly/3UKWYmp

It’s hard to identify exactly how to implement what’s truly necessary to close all the open loops in your client services processes on your own, so if you’ve been thinking about making changes for a while, let’s work together so you can actually move the needle. 
I created a special offer for this very purpose because I know how much energy and confidence you gain when you close these loops.  Click here to book a free consult to see if we’re a fit.  

Don’t forget to share this episode with a friend who needs to close some loops in their business.  Here’s a link to make it easy: https://bit.ly/episode-blog-201