10 for Teens + Tweens

112. My Experience with ADHD Sep 25, 2024

I’ve had multiple requests for an episode on ADHD. This topic is personal to me because I was diagnosed with ADHD 3.5 years ago, a few months after I started this podcast. I will preface this by reminding you–I am not a healthcare professional, I am not offering medical advice or a diagnosis. I still want to share my experience because I feel it’s important to talk about ADHD to spread awareness. Whether you have it too or know someone who does, understanding it better will help your relationships with others.
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 112 show notes on EmpowerfulGirls.com.
I also recommend revisiting these episodes:
104 Procrastination
87 Organization + Cleaning
31 Being Too Busy (time management)

111. News Media Literacy Sep 12, 2024

Media literacy is absolutely crucial for people to develop because we live in a digital world. And if you haven’t heard yet–you can’t believe everything you read OR see OR hear on the internet. So I want to cover some essential tools that will help you navigate news media in your digital life.
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To help you, I created a "News Media Literacy" poster. Get your printable in the 10 for Teens + Tweens Ep. 111 show notes on EmpowerfulGirls.com.

110. Building Trust Aug 29, 2024

Building Trust in relationships is like building a bridge; it takes effort from both sides–mutual trust between you and the other person. And similar to a bridge, Trust is built on pillars, like Honesty, Integrity, and Consistency. Our actions can either strengthen or weaken the bridge of Trust, and at times our actions can even damage the bridge to the point that it needs major repair. So let’s examine those Trust pillars.
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To help you, I created a "Building Trust" poster. Get your printable in the 10 for Teens + Tweens Ep. 110 show notes on EmpowerfulGirls.com.

109. Educated Girls Rock with Nisha Glenn Aug 20, 2024

I’m eager to share my interview with Nisha Glenn--an author and the founder of Educated Girls Rock!
Nisha utilizes the knowledge she gained from not only her education, but also her life experience, to connect with and encourage girls to get an education. We discussed why education is important, what obstacles prevent girls from graduating high school, and how her nonprofit Educated Girls Rock helps girls overcome these hurdles so they can pursue their potential.

Connect with Nisha Glenn on social media @educatedgirlsrock and learn more about Educated Girls Rock programs at educatedgirlsrock.org.
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 109 show notes on EmpowerfulGirls.com.

108. My Best Advice for 2024-25 School Year Aug 14, 2024

Even if it’s the middle of the school year when you listen to this, I want to share my best advice that can help you all year long.
It all stems off these two words: Own It. This was inspired by my dear friends and fellow girl empowerers, Jill and Mary at Girls Mentorship. I was able to tag along for a week of their Pursue More Summer Camps in Arizona–which were truly transformative BTW. One of the days we focused on Ownership, which is being accountable for your responsibilities, your choices, and your behavior. Let’s explore Own It together.
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To help you, I created a "Own It" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 108 show notes on EmpowerfulGirls.com.

107. Girls in STEM with Lexie Polevoi Aug 06, 2024

I’m thrilled to share my interview with Lexie Polevoi--an advocate for girls in STEM.
Lexie empowers girls to develop their STEM skills through after-school enrichment programs and workshops. We discussed the need for girls in STEM, what prevents girls from pursuing STEM interests, and what can help girls overcome those hurdles.
Connect with Lexie Polevoi at @learnwithmslexie and learn more about her programs at https://www.learnwithmslexie.com/
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 107 show notes on EmpowerfulGirls.com.

106. Lessons from Olympics Jul 31, 2024

Have you watched any of this Summer’s Olympic Games? Oh my goodness it’s been unbelievable watching the very top athletes from all over the world compete at their sport. On social media I’ve seen a joke saying each Olympic event should have an average person compete so we can see just how skilled these athletes are compared to the rest of us. While we might not ever make it to the Olympics, there are plenty of lessons we can learn from those who have been to the Olympics.
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To help you, I created a "Lessons from Olympics." Get your printable in the 10 for Teens + Tweens Ep. 106 show notes on EmpowerfulGirls.com.

105. Turn Confrontations into Conversations with Sharon McMahon Replay Jul 17, 2024

There’s a lot going in the world right now and a ton of opinions about it all. It seems like every day there’s another massive news headline which in-turn brings a flood of people’s opinions both online and in real life.
Two years ago I had Sharon McMahon, America’s Government Teacher, on as a guest. And we talked about how, even when we may disagree with people, we can turn confrontations into conversations. Sharon offered incredible wisdom everyone needs to hear (and she has even more wisdom in her upcoming book, “The Small and the Mighty”) so I’m going to replay our interview, and I really hope it helps.
. . .
Whether over current events or typical friendship fires, you may experience tension as you encounter different beliefs and strong opinions. In this special extended episode, I talk with Sharon McMahon @sharonsaysso about how to turn confrontations into conversations.
In our interview, Sharon discusses:

How to approach conflict by asking questions with curiosity
Why tone matters and in-person conversations are preferred
Whether the fight is worth having
The importance of listening to understand
"You cannot lose what you do not play"
The benefits of having friends with different beliefs
What boundaries really mean

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 105 show notes on EmpowerfulGirls.com.

104. Procrastination Jul 11, 2024

Are you a procrastinator? I am, too. Sometimes we procrastinate because we underestimated how much time something would take, or we got distracted, or we had multiple things to do, or we avoided doing something.
But honestly, procrastination isn't working for us. Let’s discuss some strategies that can help you prevent procrastination and get more time back.
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To help you, I created my design of "Covey’s Time Management Matrix." Get your printable in the 10 for Teens + Tweens Ep. 104 show notes on EmpowerfulGirls.com.

103. Your Safety pt. 1 Jul 02, 2024

You've grown up learning about safety, and I want to add to your safety tool box. I know what it’s like to be in an unsafe situation and NOT know what to do--that can feel scary. My hope is that by talking about these other safety tips, you can feel more capable because you’ll have learned what to do. Remember: your safety is THE most important thing. In this episode we'll talk about Code Words and Tricky People.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 103 show notes on EmpowerfulGirls.com.

102. Planning for Success with Gitanjali Rao Jun 25, 2024

I’m thrilled to share my interview with Gitanjali Rao--inventor, social activist, STEM advocate, and author of “A Young Innovators Guide to Planning for Success.”
Gitanjali wrote this how-to book to help high school students stress less and feel more prepared applying for colleges. As someone who just went through this process, she shares her unique and fresh perspective along with advice for struggling girls.
Connect with Gitanjali Rao at @gitanjaliarao and check out her book “A Young Innovators Guide to Planning for Success.”
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 102 show notes on EmpowerfulGirls.com.

101. Inside Out 2 Jun 20, 2024

Make room for new emotions! Let's discuss the movie “Inside Out 2”!
The first “Inside Out” movie came out nine years ago, introduced us to the main character–an 11 year old girl named Riley–and her emotions–Joy, Sadness, Anger, Fear, and Disgust–and showed us how they all interacted and adapted to change after her family moved across the country. “Inside Out 2” continues Riley’s story as a now 13 year old adjusting to puberty and new emotions that come with it–Envy, Embarrassment, Enuui (like boredom), and Anxiety.
The movie explores a lot of things we talk about on the podcast, like belief systems and developing a sense of self, as well as stress and anxiety and how they can fuel shame and negative self-talk. So I want to share with you 7 themes I got from “Inside Out 2.”
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 101 show notes on EmpowerfulGirls.com.

100. One Hundred Episodes Jun 11, 2024

Can you believe we reached 100 episodes?! I’m beyond excited, I’m still pinching myself, but I’m also so incredibly proud of what we’ve created and accomplished together. Let's look back at our favorite episodes, the most-requested topics, and what's ahead for this podcast--like my goal to reach 1 MILLION downloads!
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A full transcript and links to episodes I mentioned is in the 10 for Teens + Tweens Ep. 100 show notes on EmpowerfulGirls.com.

099. Don't Get In The Box Jun 01, 2024

Some people want to box you girls up to be someone you’re not. They do this by ...

Stereotyping girls
Labeling girls differently than boys
Telling girls they can’t be good at or even do certain things
Saying girls can’t pursue their dreams because they think girls should be something else
Objecting to girls being two things at once

Girls, don’t get in the box.
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To help you, I created a "Don't Get In The Box" poster. Get your printable in the 10 for Teens + Tweens Ep. 099 show notes on EmpowerfulGirls.com.

098. Body Image May 24, 2024

There’s a topic that I’ve touched on multiple times, yet it keeps getting requested. So let’s do a whole episode on body image. We'll discuss how to shift from wanting to change our bodies to accepting our bodies. This can be a sensitive topic for some, and the last thing I want to do is make you feel worse. So when you feel ready to listen, I’ll be here.
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To help you I put together a list of resources and related episodes in the 10 for Teens + Tweens Ep. 098 show notes on EmpowerfulGirls.com.

097. Anyway Magazine with Jen Swetzoff and Keeley McNamara May 01, 2024

I’m thrilled to share my interview with Jen Swetzoff and Keeley McNamara, the editors of Anyway Magazine!
Jen and Keeley share how they created this magazine especially for tweens and teens, featuring articles by both experts and kids about teen culture, style, relationships, community, creativity, health, and wellbeing. Their greatest hope is that Anyway Magazine can help kids feel normal and understood as they grow up.
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 097 show notes on EmpowerfulGirls.com.
Connect with Anyway Magazine @AnywayMag, subscribe at AnywayMag.com (use code ANYWAY-15 for 15% off!)
email: hello@anywaymag.com

096. Survive Embarrassing Moments Apr 26, 2024

If you’ve ever had an embarrassing moment, you’re in good company. They happen to everyone, so let’s help you learn how to get through them.
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To help you, I created an "I Survived My Embarrassing Moments" poster. Get your printable in the 10 for Teens + Tweens Ep. 096 show notes on EmpowerfulGirls.com.

095. You Are Still Enough Apr 09, 2024

In case it’s hard to remember or believe sometimes, I wanted to remind you: You Are Still Enough.
Every day you get a barrage of negative messages from external sources that say, "You are NOT enough." In this episode, I want to help you grow a strong sense of self so you can withstand these messages and keep believing that You Are Still Enough.
. . .
Nearly three and a half years ago I launched this podcast, and the very first message I shared with you was You Are Enough. That episode 001 just reached an incredible milestone, thanks to you girls. More than 100,000 times, a girl has heard that message, You Are Enough. And that’s amazing.
I’ve received a lot of feedback on that episode, and I can tell that girls really need to hear this message especially. So I’m excited to tell you, I’m now speaking to youth groups and at middle and high schools to keep spreading this message: You Are Enough.
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To help you, I created a "You Are Still Enough" poster. Get your printable in the 10 for Teens + Tweens Ep. 095 show notes on EmpowerfulGirls.com.

094. Relationship Red Flags Mar 29, 2024

I’ll be exploring relationship red flags in this episode, and while this topic is sensitive and can get heavy, I think it’s really important to talk about so you girls can recognize the signs and get help sooner.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 094 show notes on EmpowerfulGirls.com.

093. You Are Not Alone Mar 21, 2024

Whenever you feel lonely, I hope you’ll listen to this episode. Because you are not alone.
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To help you, I created a "You Are Not Alone" poster and worksheet. Get your printable in the 10 for Teens + Tweens Ep. 093 show notes on EmpowerfulGirls.com.

092. Underestimated with Chelsey Goodan Mar 05, 2024

I’m excited to share my interview with Chelsey Goodan, author of this book, “Underestimated: The Wisdom and Power of Teenage Girls.”
One quick note: this book was written about teen girls and is geared toward them and their parents. While our interview doesn’t discuss anything sensitive in detail, tween listeners should keep that in mind.
Chelsey's book shares teen girls' collective wisdom on topics like perfectionism, sexuality, people pleasing, identity, friends, self-doubt, the media, beauty, shame, and power. It is a much-needed resource for today's parents and teen girls.
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 092 show notes on EmpowerfulGirls.com.
Connect with Chelsea and check out her books:
@ChelseyGoodan
ChelseyGoodan.com

091. I'm sticking up for you Feb 29, 2024

You know I’m a hype girl for you girls. Along with that, I will also fiercely defend you. There’s been a lot of noise lately about tween and teen girls’ fixations. I’ve seen posts, articles, and videos criticizing and even mocking girls for being curious about, interested in, and even obsessed with certain things. And I’m not okay with it. So I’m sticking up for you.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 091 show notes on EmpowerfulGirls.com.

090. Help with Habits Feb 21, 2024

Habits are a huge part of our lives, and making or breaking them can be tricky, so I’ve got a few tools to help you switch up your habits.
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To help you, I created a "Habits" poster and worksheet. Get your printable in the 10 for Teens + Tweens Ep. 090 show notes on EmpowerfulGirls.com.

089. Clashing w/ Parents with Brooke Romney Feb 13, 2024

Several of you requested an episode on clashing with parents. Guest Brooke Romney, a teen and tween parenting author, offers valuable insight on how both girls and their parents can strengthen their relationship.
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 089 show notes on EmpowerfulGirls.com.
Connect with Brooke and check out her books:
@BrookeRomneyWrites
BrookeRomney.com

088. Troubles with Trends Feb 01, 2024

Trends come and go, and they can be fun, but there are some troubles with trends. Here are a few tips to help you stay mindful through trend cycles.
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To help you, I created a "Trends" poster. Get your printable in the 10 for Teens + Tweens Ep. 088 show notes on EmpowerfulGirls.com.

087. Organization + Cleaning Jan 24, 2024

Organization and cleaning have not been my strong suits, but I’ve learned to strengthen those skills and want to help you girls do the same! So here are my organization and cleaning tips as someone who is not naturally good at it.
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To help you, I created a "Organization + Cleaning" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 087 show notes on EmpowerfulGirls.com.

086. Breakups Breakdown Jan 17, 2024

Breakups can be tough whether you’re the one initiating the breakup or the one getting broken up with. Let’s discuss how to–and not to–handle a breakup before, during, and afterward.
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To help you, I created a "Breakups Breakdown" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 086 show notes on EmpowerfulGirls.com.

085. Facing the Future Jan 06, 2024

Has the new year got you thinking about events coming up or things you hope will happen? Perhaps you’re looking forward to it, or maybe you feel uncertain about something, or worried, even anxious. Facing the future doesn’t have to leave you stressed out, though. Let’s talk about effective ways you can mindfully respond to stress in the moment.
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To help you, I created a "Future" poster. Get your printable in the 10 for Teens + Tweens Ep. 085 show notes on EmpowerfulGirls.com.

084. Looking Back Dec 30, 2023

At the end of every year or beginning of a new one, people often remember all the memories, goals, and things that happened that year. Sometimes when we look back on past experiences, we might get caught up in what didn’t happen, or the stuff we didn’t do, or the goals we didn’t reach. This negative pattern of thinking can lead to rumination, which is like letting your mind replay clips of negative thoughts, feelings, and moments, stuck on repeat. Let's explore more effective ways to reflect so you can move forward with positive motivation.
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To help you, I created a "2023 Year Reflection" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 084 show notes on EmpowerfulGirls.com.

083. Vacay and Holiday Prep Dec 13, 2023

Raise your hand if you, like me, ever took a trip and realized you forgot to bring something! Hopefully it all worked out or there was a lesson learned and not repeated. You’re at an age where you have more autonomy over your stuff, your style, and your routines. When you have an upcoming vacation or holiday, perhaps YOU would rather prepare and pack your things instead of having your parents or older sibling take care of it. One of you gals requested this topic, so to help you be less intimidated by taking over this responsibility, or maybe if you’re already doing it to help you be more efficient, I’ll share some tips on vacay and holiday prep.
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To help you, I created a "Packing Checklist" poster. Get your printable in the 10 for Teens + Tweens Ep. 083 show notes on EmpowerfulGirls.com.

082. Girl Security with Lauren Bean Buitta Dec 06, 2023

Have you ever heard of national security? A few things may come to mind--like top secret government agents--but it's much more expansive than that. In our conversation, expert Lauren Bean Buitta discusses what national security is and how her non-profit Girl Security educates and elevates girls in national security.
A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 082 show notes on EmpowerfulGirls.com.

081. What To Say When ... Nov 29, 2023

Have you ever been in a scenario when someone makes a comment that catches you off guard and you don’t know how to respond? You don't have to join an argument or allow people to talk at you without listening to or considering you. You're allowed to hold your boundaries. I think it’s important for you to have language for these situations. Here are some suggestions for what to say when stuff like that happens.
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To help you, I created a "What To Say When" poster. Get your printable in the 10 for Teens + Tweens Ep. 081 show notes on EmpowerfulGirls.com.

080. Consistency is Key Nov 14, 2023

This week I celebrated the podcast’s third birthday! I want to tell you about how we got here and the thing that made the biggest difference over the past three years of doing this podcast -- consistency!
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To help you, I created a "Consistency is Key" poster. Get your printable in the 10 for Teens + Tweens Ep. 080 show notes on EmpowerfulGirls.com.

079. Why Thank You Nov 07, 2023

Parents often remind kids to say “Thank you,” but maybe next time instead of rolling your eyes at them, you could consider that your parents might be on to something. I want to tell you about the importance of saying “Thank you” and the impact it can have on you and others.
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To help you, snag your "Thank You Cards" printable in the 10 for Teens + Tweens Ep. 079 show notes on EmpowerfulGirls.com.

078. Babysitting Basics Oct 20, 2023

Babysitting can be a great job for a tween or teen. You can have a flexible schedule, negotiate good pay, play with kids, and there are likely multiple opportunities near you. I’ve got a lot of babysitting tips to share, as well as feedback from parents about their babysitters.
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To help you, I created a "Babysitting Tips" poster. Get your printable in the 10 for Teens + Tweens Ep. 078 show notes on EmpowerfulGirls.com.

077. International Day of the Girl Oct 10, 2023

October 11 is the International Day of the Girl, a day to celebrate girls’ achievements, recognize the challenges girls face, and empower girls to take action. Despite the multiple hurdles that still remain in the path of girls’ progress, girls and women move forward--let me tell you how.
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To help you, I created a "Girs Are . . ." poster. Get your printable in the 10 for Teens + Tweens Ep. 077 show notes on EmpowerfulGirls.com.

076. It's Not You; It's the Clothes Sep 29, 2023

Sometimes shopping for clothes can be kind of frustrating. I'm here to tell you: it's not you; it's the clothes. There's a lot of history behind it, and I also have some suggestions to help you have a better shopping experience.
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To help you, I created a "It's Not You; It's the Clothes" poster. Get your printable in the 10 for Teens + Tweens Ep. 076 show notes on EmpowerfulGirls.com.

075. How to Ask for Help Sep 22, 2023

Have you ever hesitated to ask for help, or even struggled with it? I think a lot of people, girls especially, feel conflicted about asking for help, no matter what the issue is. I brainstormed reasons we don’t ask for help, the hurdles that block our path forward. I want to explore these hurdles first so we can identify effective ways to get over them.
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To help you, I created a "How to Ask for Help" poster. Get your printable in the 10 for Teens + Tweens Ep. 075 show notes on EmpowerfulGirls.com.

074. The Comparison Trap Sep 14, 2023

Comparison: it's a trap! Our natural tendency is to compare ourselves to others, so how can we shift away from it toward confidence? Let's find out together.
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To help you, I created a "What Would Happen If Girls Stopped Comparing Themselves?" poster. Get your printable in the 10 for Teens + Tweens Ep. 074 show notes on EmpowerfulGirls.com.

073. Listen Up about Active Listening Sep 06, 2023

Active listening is a skill that is becoming more rare, not as many people are developing it, which in turn causes more confusion and conflict. Active listening is more than just hearing someone, it’s trying to understand them as you communicate together. Let's explore how to practice it.
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To help you, I created an "Active Listening" poster. Get your printable in the 10 for Teens + Tweens Ep. 073 show notes on EmpowerfulGirls.com.

072. My Best Advice for 2023-24 School Year Aug 29, 2023

Even if it’s the middle of the school year when you listen to this, I want to share my best advice that can help you all year long:
• Allow Yourself to Fail
• Make Time Every Day to Disconnect from Tech
• Remember Your Worth
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To help you, I created a "Best Advice for This School Year" poster. Get your printable in the 10 for Teens + Tweens Ep. 072 show notes on EmpowerfulGirls.com.

071. Empowering Entrepreneurs with Treppie's Jennifer Andrews Aug 10, 2023

Do you like to craft, create or make things? Check out my interview with Jennifer Andrews, founder of Treppie, an online makers marketplace for girls and young women.
In our conversation, Jennifer discusses how Treppie educates and empowers girls through entrepreneurship.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 071 show notes on EmpowerfulGirls.com.

070. Barbie Jul 31, 2023

Since Barbie is trending, learn about the history and messaging–both good and bad–behind the iconic doll.
As a content warning, I will be mentioning disordered eating.
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A full transcript and sources for this episode is available in the 10 for Teens + Tweens Ep. 070 show notes on EmpowerfulGirls.com.

069. Be AI Aware Jul 21, 2023

AI seems to be part of everything around us. Here are my biggest AI concerns and what you can do about them.

AI + Social Media Algorithms
AI + Fake Content
AI + You

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To help you, snag your "Be Aware of AI" printable in the 10 for Teens + Tweens Ep. 069 show notes on EmpowerfulGirls.com.

ep. 068 Deal with Trolls Jul 06, 2023

Even though trolls are part of our digital world doesn’t mean you have to put up with them. Let's discuss how to deal with trolls.
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To help you, snag your "How to Deal with Trolls Flowchart" printable in the 10 for Teens + Tweens Ep. 068 show notes on EmpowerfulGirls.com.

ep. 67 Tween + Teen Jobs Jun 23, 2023

Are you looking to earn some money, saving up to buy something, or wanting work experience? I’ve got a bunch job ideas for tweens and teens! I'd love to hear what you're doing for work, too!
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 067 show notes on EmpowerfulGirls.com.

ep. 066 Coping with illness + loss May 26, 2023

It’s been a bit since the last episode. I actually want to talk about what’s been going on because multiple girls have requested an episode on dealing with a family illness, as well as coping with the death of a loved one.
My dad loved sports, jokes, and dessert.
He gave great advice and picked out such thoughtful birthday cards.
He fought countless health battles for 30+ years and was an incredible example of dedication and resilience.
A month ago he was badly injured and passed away shortly after. So I want to share with you my thoughts on what helped me deal with a family illness and cope with the death of a loved one.
I want you to picture a sturdy table. The four legs or pillars support the table and hold it up. You are like a table, and you need support – especially during difficult times. So here are my four legs or pillars of support: Yourself, Family, Friends, and Therapy.
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To help you, snag your "Support Pillars" printable in the 10 for Teens + Tweens Ep. 066 show notes on EmpowerfulGirls.com.

ep. 065 Grow Courage Apr 11, 2023

What does courage mean to you? What does it look like? Let's explore the different types of courage and ideas how to develop it.
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To help you, snag your "Grow Courage" printable in the 10 for Teens + Tweens Ep. 065 show notes on EmpowerfulGirls.com.

ep. 064 Make Change Happen Mar 28, 2023

So there’s a ton that’s been going on all over the world lately. At the beginning of this month, I introduced you to five tween and teen girls LIKE YOU who are changing the world right now. I want to give you actionable steps about how to make change happen. You are not too young, not too small, not too inexperienced. Whatever it is you are passionate about, you can make a difference right now.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 064 show notes on EmpowerfulGirls.com.

ep. 063 Test the Media Mar 21, 2023

Have you ever tested the media? Learn about several media representation and diversity tests that offer unique lenses to analyze the media you watch and strengthen your media literacy..
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 063 show notes on EmpowerfulGirls.com.

ep. 062 Girls Changing the World Mar 08, 2023

Women in history who made remarkable contributions, discoveries, inventions, movements, and achievements were once young girls like you. In honor of Women’s History Month and International Women’s Day, I highlight Empowerful Girls LIKE YOU who are changing the world right now:
• Angelina Tsuboi, building apps to solve problems in her community
• Bellen Woodard, creating inclusive art supplies
• Reagan Bischoff, empowering fellow teens with disabilities
• Chloe Mei and Ella Lin Espinoza, skipping plastic straws to save our planet
• Gitanjali Rao, inventing devices to combat crises
. . .

To help you, snag your "Empowerful Girls Change the World" printable in the 10 for Teens + Tweens Ep. 062 show notes on EmpowerfulGirls.com.

ep. 061 Stand Up For You Mar 01, 2023

Do you know how to stand up for yourself? If not, that's ok--I want to help you learn how. I cover different ways to develop assertiveness by practicing self-compassion, self-trust, confidence, and boundaries.
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To help you, snag your "Stand Up For You" printable in the 10 for Teens + Tweens Ep. 061 show notes on EmpowerfulGirls.com.

ep. 060 Rest Feb 14, 2023

We've discussed breathing, talked about stress, covered being too busy, so now it's time for rest. And this is more than getting enough sleep. Learn why you need rest, how rest helps you, and the different types of rest.
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To help you, snag your "Rest" printable in the 10 for Teens + Tweens Ep. 060 show notes on EmpowerfulGirls.com.

ep. 059 Hype Girl Yourself Jan 31, 2023

While I hope you’ll be a hype girl for other girls, more importantly my goal is to help you become a hype girl for yourself. I share a personal experience to help you learn how.
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To help you, snag your "I Am My Hype Girl" printable in the 10 for Teens + Tweens Ep. 059 show notes on EmpowerfulGirls.com.

ep. 058 Boundaries Crossing Jan 19, 2023

What do you do when someone crosses your boundaries, specifically your physical boundaries? Let's discuss how to handle these scenarios. Remember: boundaries are not mean or controlling. Boundaries do not need to be explained or apologized for. Boundaries are clear and direct. Boundaries are about respect and are a form of self-care.
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To help you, snag your "Boundaries" printable in the 10 for Teens + Tweens Ep. 058 show notes on EmpowerfulGirls.com.

ep. 057 The Problem with Popular Jan 10, 2023

What comes to mind when you hear the word “popular”? I want to talk about the problem with striving for popular and what to aim for instead.
. . .
To help you, snag your "Belong over Popular" printable in the 10 for Teens + Tweens Ep. 057 show notes on EmpowerfulGirls.com.

ep. 056 Word. Jan 03, 2023

Do you have a Word of the Year? The idea is that you choose a word to be your theme or focus all year long. I'll give you some ideas and help you pick one for 2023!
. . .
To help you, snag your "My Word of the Year" printable in the 10 for Teens + Tweens Ep. 056 show notes on EmpowerfulGirls.com.

ep. 055 Reflection Dec 30, 2022

The end of a year is a time of reflection, and you can "plow backwards" any time you need to see how far you've come. You made 2022 incredible, and I want to share highlights that stand out, the lessons I learned, and what I accomplished with Empowerful Girls.
. . .
To help you, snag your "Year Reflection" printable in the 10 for Teens + Tweens Ep. 055 show notes on EmpowerfulGirls.com.

ep. 054 Before and After Dec 23, 2022

We see plenty of these comparisons in celeb gossip, product ads, and our own posts. Let's break down Before and Afters, see what's behind them, and find a better alternative.
. . .
To help you, snag your "Not Before or After" printable in the 10 for Teens + Tweens Ep. 054 show notes on EmpowerfulGirls.com.

ep. 053 It's Giving Dec 08, 2022

What do you think makes people happier: giving or receiving? This has actually been studied and scientifically proven, multiple times. Let's discuss!
. . .
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 053 show notes on EmpowerfulGirls.com.

052. My Big Goal Nov 29, 2022

For two months I worked on a BIG GOAL to accomplish something I never have before. You girls inspired me to create three products to help you take on your big ideas, know who you are, and reach your goals. And I want to tell you all about it!
. . .
To learn more about these, check out the 10 for Teens + Tweens Ep. 052 show notes or Shop on EmpowerfulGirls.com.

ep. 051 Friendship Red Flags Nov 16, 2022

Usually you can put out small friendship fires, but sometimes small fires can grow out of control. Let's talk about red flag warnings to watch for in friendships so you don’t get caught in a blaze.
. . .
To help you, snag your "Friendship Red Flags Worksheet" printable in the 10 for Teens + Tweens Ep. 051 show notes on EmpowerfulGirls.com.

050. Athlete Mental Performance with Lorrine Headrick Nov 08, 2022

Check out my interview with Athlete Mental Performance Coach Lorrine Headrick. @Lorrine.Headrick
In our conversation, Lorrine discusses:

Emotion =/= weakness
How your interest isn’t your identity
If mental performance is more important than physical
Why awareness of thoughts is a game changer

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 050 show notes on EmpowerfulGirls.com.

049. Gratitude Revisited Nov 01, 2022

Let's look at Gratitude from a different angle. I compare focusing on what we have or don't have and discuss helpful/unhelpful approaches to Gratitude.
. . .
To help you, snag your "Gratitude Journal" page printable in the 10 for Teens + Tweens Ep. 049 show notes on EmpowerfulGirls.com.

048. Compliments Oct 25, 2022

Have you ever noticed how much we compliment each other on our appearance? Who you are is way more than what you look like. I’m not suggesting we walk around with paper bags over our heads and never again remark on someone’s looks. But the ratio of physical vs. non-physical compliments is greatly lopsided. So let’s shift our focus to more than our bodies, more than how we look, more than being called pretty. Let’s explore non-physical compliments!
. . .
To help you, I created a "50 Non-Physical Compliments" poster. Get your printable in the 10 for Teens + Tweens Ep. 048 show notes on EmpowerfulGirls.com.

047. Social Media with Dr. Jacquline Nesi Oct 18, 2022

I had the pleasure of speaking with Dr. Jacqueline Nesi, a psychologist and expert on how social media impacts teens and tweens @jacqueline_nesi.
Dr. Nesi shared her findings on how girls are affected by social media, red flags to watch for when using it, and ideas on how social media could be helpful.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 047 show notes on EmpowerfulGirls.com.

046. Puberty: Emotions + Healthy Habits Oct 11, 2022

Puberty part 4: Emotions and Healthy Habits for your physical and mental health.
Since there’s so much to discuss, I’m breaking it up over a few episodes. I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 046 show notes on EmpowerfulGirls.com.

045. Puberty: Periods + Menstrual Cycles Oct 04, 2022

Puberty part 3: Menstrual Cycles and Periods.
Since there’s so much to discuss, I’m breaking it up over a few episodes. I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 045 show notes on EmpowerfulGirls.com.

044. Puberty: Shape and Body Hair Sep 27, 2022

Puberty part 2: Shape, Weight, Breast Development, and Body Hair.
Since there’s so much to discuss, I’m breaking it up over a few episodes. I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 044 show notes on EmpowerfulGirls.com.

043. Puberty: What it is, Growth, Smell, Hair + Skin Sep 21, 2022

Many of you are asking about puberty, so let's talk about it!
Puberty part 1: What It Is, Growth, Smell, Hair, and Skin.
Since there’s so much to discuss, I’m breaking it up over a few episodes. I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 042 show notes on EmpowerfulGirls.com.

042. Crushes + Ships Sep 14, 2022

After MULTIPLE requests for this topic, I had to take it on. We're talking crushes and 'ships, as in relationSHIPS: being just friends, more than friends, dance dates, dos/don'ts, etc.
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 042 show notes on EmpowerfulGirls.com.

041. Benefits of Boredom Aug 30, 2022

Felt bored recently? Boredom occurs when you’re not interested in what’s happening and your brain isn’t being stimulated. Boredom may seem miserable, but what if being bored is actually a good thing? While our go-to method to deal with it is through technology, I've got lots of better alternatives for you.
. . .
To help you, I created a "I'm Bored Ideas" poster. Get your printable in the 10 for Teens + Tweens Ep. 041 show notes on EmpowerfulGirls.com.

040. Intuitive Eating with Laura Cragun Aug 16, 2022

Intuitive Eating Coach Laura Cragun @lauracragun joins the show to discuss what this approach to health and wellness is/isn't and why it's important for tween and teen girls (and women, too!).

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 040 show notes on EmpowerfulGirls.com.
Content warning: disordered eating, eating disorders

039. My Best Advice for 2022-23 School Year Aug 09, 2022

Even if it’s the middle of the school year when you listen to this, I want to share my best advice for back to school that can help you all year long.
• People are icebergs
• Be kind
• Speak up
. . .
To help you, I created a "Back to School Advice" poster. Get your printable in the 10 for Teens + Tweens Ep. 039 show notes on EmpowerfulGirls.com.

038. the DL on NGL Jul 15, 2022

Technology trends are constantly changing. Here's the DL on the anonymous message app NGL and its many red flags.
. . .
A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 038 show notes on EmpowerfulGirls.com.

037. Get Along with Siblings Jul 05, 2022

Sibling conflict is a normal part of growing up, so let's talk about tools that can help you get along.
. . .
To help you, I created a "Sibling Frame" poster you can add a picture to. Get your printable in the 10 for Teens + Tweens Ep. 037 show notes on EmpowerfulGirls.com.

036. Turn Confrontations into Conversations with Sharon McMahon Jun 28, 2022

Whether over current events or typical friendship fires, you may experience tension as you encounter different beliefs and strong opinions. In this special extended episode, I talk with Sharon McMahon @sharonsaysso about how to turn confrontations into conversations.
In our interview, Sharon discusses:

How to approach conflict by asking questions with curiosity
Why tone matters and in-person conversations are preferred
Whether the fight is worth having
The importance of listening to understand
"You cannot lose what you do not play"
The benefits of having friends with different beliefs
What boundaries really mean

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 036 show notes on EmpowerfulGirls.com.

035. Hype Girl Summer Jun 17, 2022

Let’s do Hype Girl Summer! Let go of comparison, envy, and criticism, and instead hype up yourself and others so you all can fully enjoy and experience what this season – life, really – has to offer!
. . .
To help you, I created a "Hype Girl Summer" poster. Get your printable in the 10 for Teens + Tweens Ep. 035 show notes on EmpowerfulGirls.com.

034. Coping with Tragic News Events Jun 02, 2022

Given all that's happening throughout the world, I want to share tools to help you cope with tragic news events.
. . .
To help you, I created a "Quotes to Cope with Tragic News Events" poster. Get your printable in the 10 for Teens + Tweens Ep. 034 show notes on EmpowerfulGirls.com.

033. Perfectionism May 17, 2022

Girls feel immense pressure to achieve perfection school, activities, accomplishments, and even appearance. And when we don’t measure up, perfectionism wreaks havoc in our lives. So let's help you beat it!
. . .
To help you remember, I created a “A Real Girl isn't Perfect" poster. Go get your printable in the 10 for Teens + Tweens Ep. 033 show notes on EmpowerfulGirls.com.

032. Mental Health and Mental Illness May 10, 2022

Mental health and illness have been a Bruno–until recently people didn’t talk about them. But the more conversations we have about mental health and illness, the more comfortable we’ll be talking about them, recognizing signs, and getting necessary help.
Everyone has bad days here and there, but sometimes people’s bad days go on for weeks affecting their daily life and sleep, they stop doing things they enjoy, and they’re constantly worried or sad most of the time. If you feel this way, I need you to know, you are not alone, this is not your fault, and you can get help.
Read more in the 10 for Teens + Tweens Ep. 032 show notes on EmpowerfulGirls.com.

Content warning: anxiety, depression, self-harm, and suicide

031. Being Too Busy Apr 28, 2022

You won't get any awards for being the "Most Busy," but you might get burned out. Just like a car, if you don't stop regularly to refill your tank, you're going to run out of gas. Let's take a look at your schedule and see if we can fit in some more free time.
. . .
To help you remember, I created a “My Time Planner" worksheet. Go get your printable in the 10 for Teens + Tweens Ep. 031 show notes on EmpowerfulGirls.com.

030. Self Care for Stress Apr 12, 2022

April is Stress Awareness Month! Studies show that your age group –Gen Z– is facing more stressors than any other age group. Have you heard of Self Care? It’s whatever helps you be physically, emotionally, and mentally healthy. In this episode I share specific forms of Self Care that have helped me.
. . .
To help you remember, I created a “Self Care" poster. Go get your printable in the 10 for Tweens Ep. 030 show notes on EmpowerfulGirls.com.

029. Reclaim the Rebel with Lizzy Cangro Mar 29, 2022

I'm thrilled to welcome Nutrition and Wellness Coach AND author Lizzy Cangro! She just released her book Reclaim the Rebel: 12 Rebellious Acts to Achieve Unconditional Love for Your Body. In our interview, Lizzy explains:

Her struggles with food and exercise as a teen
The motives of the diet and beauty industries
How to rebel against those industries and trust yourself
You are already enough.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 029 show notes on EmpowerfulGirls.com.

028. No Boundaries with Gabby Salazar Mar 17, 2022

You need to read "No Boundaries"! I chatted with one of the authors, National Geographic Explorer and conservation photographer Gabby Salazar. Her book features 25 women explorers and scientists in different fields all over the world. In our interview, Gabby shares why girls need to see women in STEM and how "No Boundaries" can inspire girls right now!

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 028 show notes on EmpowerfulGirls.com.

027. What Women in History have in common Mar 10, 2022

Let's celebrate Women’s History Month! If I told you about all of the influential women from history, this episode would go on for weeks, months even. Instead, I'll focus on the important traits women in history have in common.
. . .
To help you remember, I created a “Be Doers Dedicated Daring" poster. Get your printable in the 10 for Teens + Tweens Ep. 027 show notes on EmpowerfulGirls.com.

026. #NoFilterBeReal Feb 04, 2022

Who’s used a filter before? Dog ears and heart eyes ... Filters aren’t all fun and games though. Have you ever seen yourself with a filter and liked it better than the real you? That's ok, me too. I want to help you understand what’s wrong with filters.
. . .
To help you remember, I created a “#NoFilterBeReal" poster. Go get your printable in the 10 for Tweens Ep. 026 show notes on EmpowerfulGirls.com.

025. Moving Jan 25, 2022

A few girls reached out and asked if I could talk about moving, like moving to a new school, a new house, or a new city. So Bri and Hazel and every other girl who’s dealing with a move, I hope this helps.
This is a big change. It’s okay you’re not okay with it; feel that. Accept what you can’t control, and do something about the things you can. The thing is, you’re not always going to be the new girl. Eventually, this will get more familiar and you’ll know your way around. You just might like it better than before. Sooner than later, I hope you start to feel more at home.
. . .
To help you, I created a “moving" worksheet. Go get your printable in the 10 for Tweens Ep. 025 show notes on EmpowerfulGirls.com.

024. Take these into 2022 Jan 04, 2022

There are some things from 2021 I’m working on leaving behind, and some that I’m taking with me as I move on to this new year. I want to share those things with you and encourage you to take them with you into 2022.
- Leave behind judging yourself and others, and use curiosity.
- Leave behind criticism, treat yourself like a good friend, and give yourself compassion.
- Leave behind doubt and comparison, and have confidence in yourself.
. . .
To help you remember, I created a “curiosity, compassion, confidence” poster. Go get your printable in the 10 for Tweens Ep. 024 show notes on EmpowerfulGirls.com.

023. lift.period with Lauren Busby Oct 21, 2021

Interview with lift.period's Lauren Busby about how they are empowering girls to have period freedom. This episode is extra long because it's extra important!
. . .
A full transcript of our conversation is available in the 10 for Tweens Ep. 023 show notes on EmpowerfulGirls.com.

022. Say No Oct 12, 2021

It's okay to say No when something doesn't work for you. No is a complete sentence and a simple way to hold your boundaries.
. . .
To help you remember, I created a “No” poster. Go get your printable in the 10 for Tweens Ep. 022 show notes on EmpowerfulGirls.com.

021. For When You're Sad Sep 18, 2021

It's okay to not be okay sometimes. Let's talk about how to feel better when you are sad.
. . .
To help you remember, I created a “For When You're Sad” poster. Go get your printable in the 10 for Tweens Ep. 021 show notes on EmpowerfulGirls.com.

020. Cope with Change Aug 17, 2021

"Change is the only constant in life." I'll share tools to help you cope with whatever changes you're facing.
. . .
To help you remember, I created a “Cope with Change”poster. Go get your printable in the 10 for Tweens Ep. 020 show notes on EmpowerfulGirls.com.

019. Bullies with Nate Webb Part 2 Jul 20, 2021

This is Part 2 of a special two-part episode! We have our very first guest on 10 for Tweens -- Nate Webb from Bullies Be Gone. He is a high school counselor and a bully expert. In this episode, Part 2, Nate discusses:

What to do if you're bullied
What to do if you're the one acting like a bully or mean girl

If you missed Ep. 018, pause this one and go listen to Part 1 first.

A full transcript of our conversation is available in the 10 for Tweens Ep. 019 show notes on EmpowerfulGirls.com.

018. Bullies with Nate Webb Part 1 Jul 20, 2021

This Part 1 of special two-part episode with our very first guest on 10 for Tweens -- Nate Webb from Bullies Be Gone. Nate is a high school counselor and a bully expert.
In this episode, Part 1, Nate discusses:

Why people act like bullies
Cyberbullying
What's the solution

A full transcript of our conversation is available in the 10 for Tweens Ep. 018 show notes on EmpowerfulGirls.com.

017. Start A New Skill May 31, 2021

Whether it's the beginning of summer or the middle of the school year, any time is a great time to start a new skill! Let's talk about some skill ideas to consider, and Tools to help you develop them.
. . .
To help you remember, I created a “Tween + Teen Skills” idea list. Go get your printable in the 10 for Teens + Tweens Ep. 017 show notes on EmpowerfulGirls.com.

016. Get To Know You May 18, 2021

We've talked before about embracing your uniqueness, but what if you aren’t sure what makes you unique? What if you feel like you don’t know yourself very well? Then we need to help you get to know yourself using some important Tools!
. . .
To help you remember, I created a “Get To Know You” worksheet. Go get your printable in the 10 for Tweens Ep. 016 show notes on EmpowerfulGirls.com.

015. Manage Stress Apr 27, 2021

Plenty of things can cause stress; some stress is good, but a lot of stress is bad. Stress doesn’t have to consume or paralyze you, and since it’s something that will pop up throughout your life, I want to focus on Tools I’ve found helpful for coping with stress.
. . .
To help you remember, I created a “Stress Management” poster. Go get your printable in the 10 for Tweens Ep. 015 show notes on EmpowerfulGirls.com.

014. Apologize Apr 13, 2021

An apology is more than just saying, “Sorry.” There's an art to apologizing, in fact, three parts to it:
1. Own It
2. Feel and Empathize
3. Make It Right
Let's explore these tools, plus:
What sort of things should I apologize for?
When should I apologize?
How should I apologize?
What if I don’t think what I did was wrong, but someone still felt hurt by it?
What if the other person is partly to blame?
What if I think I’ll make the same mistake again?
What happens after I apologize?
. . .
To help you remember, I created an “Apology” poster. Go get your printable in the 10 for Tweens Ep. 014 show notes on EmpowerfulGirls.com.

013. Make Friends Using Social Skills Apr 01, 2021

How to make friends … can’t you just walk up to someone, ask if they’ll be your friend, and they say, “Yes!”? That might work, especially with really young kids, but it’s usually not that simple or straightforward. No worries, though, we’re gonna go over where to find friends and how to make them.
. . .
To help you remember, I created a “Making Friends” list of Core Social Skills. Go get your printable in the 10 for Tweens Ep. 013 show notes on EmpowerfulGirls.com.

012. Extinguish Friendship Fires Mar 16, 2021

Even the greatest BFFs can have bumps along the way. Sometimes there are misunderstandings. Other times emotions get the best of you both, and you say things you didn’t mean, or did mean to say. Some fires are accidental and others are started on purpose.
So how do you put out or extinguish Friendship Fires before they become a blaze? I want to share what I learned in my Girl Power Instructor training. Let’s discuss some conflict resolution Tools by spelling FRIENDS!
. . .
Also, I created a “Friendship Fires” poster for you, plus a bonus! Go get your "Friendship Fires" printable in the 10 for Tweens Ep. 012 show notes on EmpowerfulGirls.com.

011. Find (and Be) a Good Friend Mar 01, 2021

Okay -- let’s talk about Friends! I don’t mean the TV show, I mean real friendship!
What sort of attributes make up a positive friendship? I researched a lot of lists that identified qualities of a good friend. Let’s talk about it, and how you can be one, too.
. . .
Also, I created a “Friendship Cake” activity for you. Go get your "Friendship Cake" printable in the 10 for Tweens Ep. 011 show notes on EmpowerfulGirls.com.

010. Practice Self Love with Affirmations Feb 11, 2021

Affirmations are positive, assertive statements about yourself using adjectives -- words that describe you! Affirmations don’t have to be complicated on lengthy, just simply say, “I am ______. What would you say you are? That’s where your strengths come in.
Whether it’s Valentine’s Day or any day of the year, you can practice self-love through affirmations by identifying your strengths and reminding yourself what you love about yourself. Remember, you are listening. So speak to yourself with love.
. . .
To help you remember, go get your "Affirmations" printable in the 10 for Tweens Ep. 010 show notes on EmpowerfulGirls.com.

009. Find Peace Through Forgiveness Feb 03, 2021

Think of the most recent time you forgave someone, or someone forgave you. Briefly reflect on how you felt after the forgiveness was given, by you or someone else.

When I was younger, I was taught to “forgive and forget.” When someone apologized to me, I’d respond with, “It’s okay,” or “It’s fine,” and was expected to move on. But there’s a lot more to forgiveness.
The goal with forgiveness is to find peace within yourself.

. . .
To help you remember, go get your "Forgiveness" printable in the 10 for Tweens Ep. 009 show notes on EmpowerfulGirls.com.

008. What Makes You Unique Jan 22, 2021

Think about your characteristics that set you apart from others. All of these things are part of you who you are, your unique identity. And like singing different notes together, the things that make us different from each other create harmony in our world. You are the only YOU, and what makes you unique is wonderful.
. . .
To help you remember, snag your "be YOUnique" poster printable in the 10 for Teens + Tweens ep. 008 show notes on EmpowerfulGirls.com.

007. Feel With Empathy Jan 14, 2021

I want to focus on something I feel is especially important right now, and will continue to be in your friendships, family relationships, and even interactions with people you don’t know. I want to talk about Empathy.
In this episode I'll discuss the difference between Empathy and Sympathy, explain what Empathy is (and what it isn't), and share tools to help you respond to others with empathy.
. . .
To help you remember, snag your "empathy" poster printable in the 10 for Teens + Tweens ep. 007 show notes on EmpowerfulGirls.com.

006. Go Get Your Goals Girl Jan 01, 2021

Have you ever made a goal and reached it? How about not reached it? That’s ok! I’ve been there, too. It’s okay if you set a goal and don’t quite get there. Growth isn’t dependent on whether you achieve a goal or not; it comes from working toward new habits, making positive changes, and strengthening a skill over time. The process builds character and resilience! But what if you could increase the likelihood that you’d succeed at reaching a goal? Let's find out!
. . .
To help you remember, snag your "SMART Goals" poster printable in the 10 for Teens + Tweens Ep. 006 show notes on EmpowerfulGirls.com.

005. Just Breathe Dec 21, 2020

In previous episodes, we’ve discussed topics and tools about learning how to respond instead of react and how to deal with craziness in life.
I’ve got another one for you, and it’s going to sound too easy, too simple to actually work, but I promise you it will make a difference. Want to know what it is? Take a deep breath. That’s it. Breathing. I know, it seems so basic!
In this episode I'll tell you how simply breathing can help you manage stress, and I'll focus on tools to help you breathe properly.
. . .
To help you remember, snag your "Just Breathe" poster printable in the 10 for Teens + Tweens Ep. 005 show notes on EmpowerfulGirls.com.

004. Be The Good Dec 03, 2020

There’s a saying I’m sure you’ve heard before, it goes, “When life gives you lemons, make lemonade." Or my cold weather version, “When life gives you cocoa powder, make hot chocolate!” Have you ever tasted a lemon? Or tried a tiny bit of baking cocoa or raw cacao? Lemons are sour! And cocoa powder is bitter. There is no sweetness to either of them. But thankfully, someone figured out that a spoonful of sugar changes how they taste.

So how can you notice what’s yellow when you’re surrounded by blue? How can you make metaphorical lemonade or hot chocolate?
In this episode I'll explore these questions and focus on some tools to help you:
- Choose Your Focus
- Be The Good
. . .
To help you remember, snag your "Be The Good" printable in the 10 for Tweens Ep.004 show notes on EmpowerfulGirls.com.

003. Choose Gratitude Nov 23, 2020

The week this episode airs, we’re celebrating Thanksgiving in the US. But no matter what season it is, what kind of year or week or day you’ve had, you can still choose to have an attitude of gratitude. See what I did there?
Science has proven that gratitude has positive effects. In this episode I'll explore its many benefits and focus on some tools to help you practice it:
- Say Thank You
- Notice - Think - Feel - Do
- Keep a Gratitude Journal -- plus a 10 for Tweens Tools Challenge!
. . .
To help you remember, snag your "Gratitude Journal" page printable in the 10 for Tweens Ep.003 show notes on EmpowerfulGirls.com.

002. What You Can Control Nov 16, 2020

There’s a lot going on right now. And a lot of it is beyond your control, and that can feel difficult. But it's okay to feel. Learning to deal with change and let go of things that are out of your control is a skill you will use throughout your life.
. . .
To help you remember, snag your "I Can Control" poster printable in the 10 for Teens + Tweens Ep. 02 show notes on EmpowerfulGirls.com.

001. You Are Enough Nov 10, 2020

If there is just one thing you remember hearing me say, I hope it is this: “You. Are. Enough.”
. . .
Girls, I am thrilled you are here for the very first episode of 10 for Teens + Tweens!

If I could shout something from the mountaintops, it would be, "Girls, you are enough!" I chose that message because 1) it's true, and 2) sometimes we hear messages that say, "You are not enough." This is negative self-talk and, frankly, it stinks. So let's talk about the tools to help: challenging negative self-talk, and then reframing thoughts to positive self-talk.
. . .
To help you remember that you are enough, I created a "I Am Enough" poster. Get your printable in the 10 for Teens + Tweens Ep.001 show notes on EmpowerfulGirls.com.

10 for Teens + Tweens Trailer Oct 17, 2020

10 for Teens + Tweens helps girls grow curiosity, compassion, and confidence so you can take on the world! I’ll discuss positive themes and tackle tough topics, teaching you how to handle them. I’ll share guidance on personal development, physical and mental health, relationships, and media literacy. I’m your host Stephanie Valdez–I’m a youth mentor, speaker, former journalist, and founder and director of Empowerful Girls. Check out more episodes, freebies, and the shop at EmpowerfulGirls.com.

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