Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

Summer brings the best of times, but for those struggling with their bodies and self-esteem, it can also bring triggering times. To help us gear up for an unapologetic hot girl summer of self-love, we're throwing it back to this inspiring pep talk from Roxy Earle, where she shares her self-talk mindset shifts, her gratitude practice, and her keys for building confidence and body acceptance. Because at the end of the day, the only person holding you back from being your most confident self is you.

Roxy is a former marketing professional turned model, entrepreneur, body positivity activist and a star on Real Housewives of Toronto. She started the #MySizeRox movement, which advocates that confidence comes in all shapes and sizes. She’s worked with brands like Knix, H&M, Le Chateau and Joe Fresh to bring more inclusive sizing and styles to their stores. Roxy is the co-founder of the Ana App, a fertility, wellness and hormone tool for women.

Listen to our full episode with Roxy here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

For show notes and more adulting tips, visit: teachmehowtoadult.ca

Follow Roxy:

@luxuriousroxy

Get the Ana App:

https://www.anahealth.com/

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

I’ve been thinking a lot about prioritizing lately, mostly because I’ve been shifting the way I prioritize things in my life the last few months. My priorities desperately needed to change so that work wasn’t always #1, and I wasn’t always chasing an endless to-do list of busywork.

Because “when you prioritize the important over the urgent, you don’t just get more done, you get the right things done. And that’s the difference between a busy life and a meaningful one.” - Greg McKeown.

So today’s quickie reveals how to break free from the cult of busyness and master the art of prioritization using productivity minimalism principles inspired by Greg McKeown best-selling book, Essentialism. We dive into why you're focusing on urgent tasks instead of important priorities, along with actionable strategies to create a more meaningful, intentional life. I break down The Law of Inverse Prioritization, which explains why the most important things in life (health, relationships, personal growth) often get neglected while urgent but meaningless tasks consume all of our time and energy.

Tune in to hear:

• Productivity minimalism strategies for focusing on high-impact activities
• The difference between urgent and important
• Time management tricks through intentional prioritization
• Work-life balance and escaping the busyness addiction cycle
• My priorities in this season of life (Burnout prevention, relationships, writing and health)
• Time blocking techniques for non-negotiable important activities
• 3 key questions for your prioritization and decision-making framework
• Organizing your life around purpose and impact

Resources mentioned:

• Greg McKeown’s Instagram video
• Greg’s book and academy on Essentialism

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

How do you know when it's time to hire a team, and how do you decide who that first hire should be? Hiring the right people and spotting red flags in the hiring process can make or break your business, so we're throwing it back to this leadership advice from Kelly Roach on fool-proof tips for hiring and team-building.

Kelly is a former Fortune 500 Executive turned multi-million dollar entrepreneur/CEO, and founder of Kelly Roach Coaching, an 8-figure coaching and consulting company for entrepreneurs who are disrupting industries and scaling their dreams. For the past decade, she’s disrupted the coaching space, built a top-ranked podcast, appeared as an expert for outlets like ABC and NBC, and helped hundreds of entrepreneurs create their dream lives. She’s published multiple bestselling books, including Bigger Than You - The Entrepreneur’s Guide to building An Unstoppable Team.

Listen to our full episode with Kelly here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Kelly on Instagram and on her website.

Listen to The Kelly Roach show

Read Kelly's best-selling books

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Ready to rewire your brain and transform your habits? This re-released (now in video form!) episode features neuroscientist Nicole Vignola, the internet's favorite brain optimization expert, sharing evidence-based strategies for breaking bad habits, building positive routines, and leveraging neuroplasticity for lasting change.

Stay tuned for the science behind neuroplasticity and an inspirational look into how your brain's ability to change means you're never stuck in a negative pattern! Nicole breaks down the habit loop, explains why behavior change feels difficult, and reveals neuroscience-backed techniques for sustainable transformation.

Nicole Vignola is a leading neuroscientist, organizational psychology expert, keynote speaker, and author specializing in human optimization, longevity science, and peak performance coaching. Her research focuses on translating complex neuroscience into practical life transformation strategies.

This conversation will shift how you think about personal growth and give you the tools to create lasting transformation.

Join us as we cover:

• Neuroplasticity principles for rewiring subconscious beliefs and thought patterns
• Habit formation science: the anatomy of habits and making new behaviors stick
• Brain optimization strategies for focus, learning, and peak performance
• Improving mental health through targeted brain health practices
• Dopamine regulation and its impact on motivation and time perception
• Behavioral pattern interruption techniques and neurohacks
• Productivity maximization by managing your mental energy currency
• Phone addiction solutions and digital wellness strategies
• Positive psychology applications for overcoming negativity bias
• Nicole’s refreshing take on failure and resilience

Follow Nicole:

- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change

- Follow Nicole on Instagram

- Check out her website

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

Why do some people have anxious or avoidant attachment styles, while others are totally secure? A lot of it comes down to our formative years in childhood, as early as infancy — but we aren't stuck in those patterns forever. If you're working on cultivating a secure attachment style in your relationships, this throwback to our attachment theory episode with expert Jessica Baum is a must-listen.

Jessica is a psychotherapist and couples counselor, founder of The Relationship Institute of Palm Beach, and the founder of Be Self-full®, a company that provides counseling, group coaching and courses for couples and individuals.

Listen to our full episode with Jess here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Jessica:

@jessicabaumlmhc

Beselffull.com

Buy Jessica’s book Anxiously Attached: Becoming More Secure in Life and Love

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Hot take: Burnout isn’t always about doing too much… sometimes, it’s about doing too little of what actually matters. This week, we’re diving into a little-known root cause of burnout that can change how we prevent it and recover from it: a lack of meaning, connection, and energizing.

While the usual advice focuses on rest and reducing your workload, we’re exploring the lesser-known side of burnout — the one that creeps in when your work lacks purpose, when you feel chronically disengaged, or when your lifestyle is missing excitement, hobbies, and emotional fulfillment.

I’m all too familiar with burnout, so tune in to hear more about:

• Why burnout isn’t always caused by stress or long hours
• How boreout and emotional disconnection lead to the same exhaustion
• How misalignment between your values and daily life creates chronic fatigue
• Actionable ways to reintroduce energy, creativity, meaning, and connection into your life (inside and outside of work)
• The need to take tech breaks, and why scheduling joy, hobbies, and human connection is non-negotiable

If you're feeling exhausted even after resting, stuck in a loop of apathy or wondering “what’s the point?”, this one is for you.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed.

If you're an over-achiever with a strong dose of self-sabotaging tendencies (like perfectionism), your relationship with success is probably complicated. Add in the anxiety that comes with impostor syndrome, and it's a recipe for the never-ending pursuit of more achievement and validation. To help break the cycle, we’re throwing it back to this helpful advice from Leisse Wilcox on how to actually feel like enough and overcome self-sabotage.

Leisse is a keynote speaker, leadership consultant, performance coach, emotional intelligence expert and two-times best-selling author. Known as “the Marie Kondo of your Unconscious”, She helps clients and businesses turns self-sabotage into success in each of life's cornerstone areas, combining strategic consulting and therapeutic coaching tools.

Follow Leisse on Instagram and check out her website.

Read Leisse’s bestselling books, To Call Myself Beloved and Alone: The Truth + Beauty of Belonging.

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube

There’s a missing link in our mental health routines, and it has everything to do with our HRV (heart rate variability) and the emotional alignment of our mind and heart.

In this week’s quickie, we’re diving into the science of heart coherence — a powerful physiological state that can regulate your nervous system, reduce stress, and help you reconnect to your emotional intuition. This isn’t just a woo-woo idea… it’s backed by decades of research from the HeartMath Institute, and it shifted how I think about emotional wellness after I tried it in a recent therapy session.

Tune in as I recount my experience with HeartMath, a heart rate variability (HRV) tool that measures your emotional state and alignment in real time. We cover how heart-brain coherence works, how it improves emotional resilience, and why regenerative feelings like gratitude, compassion, and connection are more effective than logic or deep breathing alone.

Listen to learn about:

• What heart coherence really means and why it optimizes our mental and physical health
• The science behind HeartMath and HRV (Heart Rate Variability)
• How emotions like gratitude and humour can instantly improve your physiological coherence
• Why common coping strategies (like walking or box breathing) might not lead to coherence on their own
• The role your heart plays in decision-making, emotional regulation, and stress
• How to practice heart-focused breathing and coherence-building techniques

Whether you’re feeling burnt out, anxious, disconnected, or out of sync, this one’s for you.

🔗 Resources Mentioned:
– Learn more about HeartMath Institute
– HRV and coherence trackers (HeartMath Inner Balance sensor)
– Listen to Dr Joe Dispenza explain “Heart Coherence” on Lewis Howes School of Greatness

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow on TikTok: @teachmehowtoadult

Subscribe on YouTube