Create-Today with Beth Buffington

Latest Episodes:

E128 - Being Creative...Made Six Figures from a $9 Membership about Email May 28, 2026

Show notes

The Creative Secrets Behind Liz Wilcox's $9 Email Membership (4,000 Members and growing!)

What if the most creative thing you could do for your business had nothing to do with art — and everything to do with writing a few clever notes? (by notes...I mean emails)

In this episode of Create Today, Beth sits down with Liz Wilcox — the Fresh Princess of Email Marketing — to talk about how creativity isn't just for artists.

Creativity is the secret weapon behind Liz's six-figure business, her $9 email membership with over 4,000 members, and her appearance on Survivor (yes, really).

Here's what you'll discover in this episode:
• How Liz went from RV travel blogger to email marketing powerhouse
• Why she stays creatively...flexible
• The non-negotiable daily rituals
• What fuels her creative output and why she calls these secrets the foundation of her business
• The power of 'thinking about your thinking' (Psssttt... a little metacognition magic here!)
• Why Liz rearranges her office background, switches pen colors daily, and uses a Post-It Note door system to keep her brain energized and celebrating wins
• How she turned a $9 membership into multiple six figures—by leaning into her creativity
• Her Odyssey of the Mind story: how a childhood creative competition shaped the way she runs her entire business today
• Why email is the most creative marketing tool you're not using fully
• How to write emails like pen pal notes your audience actually wants to open
• The advice that changes everything: stop thinking, start doing
• Why action always comes before confidence

🔗 Connect with Liz Wilcox:
Website:
https://lizwilcox.com (look for the hot pink button!)

Instagram: @thelizwilcox

$9 Email Membership:
https://lizwilcox.thrivecart.com/email-marketing-membership

🔗 Connect with Beth Buffington & BDI-Create Today:

Join the Create Today Membership:   
https://www.bdi-create.today/offers/2GB9xYBj/checkout

Book a One to One Creative Coaching Session with Beth:   
https://www.bdi-create.today/membership_coaching

Discover more about how you can Create-Today!   
https://www.bdi-create.today/

Sylva Sessions Monthly Online Creative Wellness Membership:   
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Facebook: BDIcreatetoday

LinkedIn: bbbuffington

Pinterest: bdiboss

If this episode sparked something in you, subscribe so you never miss a new conversation.
And share the Create-Today goodness with the people in your life who need to cultivate their creativity...personally or professionally!

Time Stamp:

00:00 Welcome and Intro

02:02 Liz Origin Story

04:31 Flexibility Over Pivoting

06:29 Non Negotiable Rituals

09:25 Permission and Discipline

12:20 Reframing Your Mindset

16:47 Refresh Your Workspace

20:56 Celebrate Small Wins

23:11 Creativity Builds Confidence

27:58 Odyssey of the Mind

30:43 Survivor and Email Fun

34:48 Take Action Advice

36:48 Where to Find Liz

41:46 Final Takeaways

E127 - FourWords. New Life. Discover how they can work for you! May 21, 2026

Show notes

What if just 4 words could change everything... your health, your happiness, your creative life, and your sense of purpose?

In this special episode of Create Today, we’re going all the way back to where it all began: Episode 24, where Beth first introduced the Going FourWords™ Framework.

But this time, we’re hearing it with brand new ears. Because something important has shifted... here's what has changed:
this isn’t just a creative practice anymore. It’s a framework for your whole life — heart, mind, body, and soul.

My friend... the world needs what you have to give.

In this episode you will discover:
• The 4 words at the heart of the Going FourWords™ Framework: Revive, Realize, Refine, and Release
• What each word really means for your everyday life
• Why this framework isn’t just for creatives (it’s for anyone who wants to feel more alive, more purposeful, and more like themselves)
• How letting go of emotional baggage (yes, even that toxic job or that harsh criticism you’re still replaying) is the first step toward real freedom
• The surprising second side to the word Release
• Why releasing your goodness, your gifts, and your kindness into the world matters more right now than ever before
• How to use this framework as a daily wellness practice for heart, mind, body, and soul – not just your next creative project
• Why going back to the beginning is sometimes the most powerful way to move forward

Whether you’re a longtime listener coming full circle, or you’re brand new to Create Today, this episode is for you.

🌟 Subscribe to Create Today with Beth Buffington so you never miss an episode.
https://www.bdi-create.today

🔗 Links to Resources: 

Join the Create Today Membership:   
https://www.bdi-create.today/offers/2GB9xYBj/checkout

Book a One to One Creative Coaching Session with Beth:   
https://www.bdi-create.today/membership_coaching

Discover more about how you can Create-Today!   
https://www.bdi-create.today/

Sylva Sessions Online Creative Wellness Membership:   
https://www.bdi-create.today/offers/TYb6qQtg/checkout

📸 Follow Beth on:
Instagram: @b.b.buffington_celebratetoday
Pinterest: pinterest.com/bdiboss

Time Stamp: 
00:00 Why Structure Matters
01:28 The introduction to the Going FourWords process
03:10 Release Changes Everything
03:49 Letting Go of Baggage
07:17 Releasing Your Gifts
09:06 Episode 24 Begins
10:14 What Is Creative Process
13:10 Going 4Words Overview
14:15 Revive and Realize
16:44 Refine and Release
20:29 Sponsor and Community
22:23 Benefits of a Framework
25:50 Find Your Current Phase
27:53 Wrap Up and Next Steps
28:55 Four Words Revisited
30:29 Final Takeaway

E126 - What You're Holding Onto… Is Holding You Back. Release It! May 14, 2026

Show notes

What You're Holding Onto… Is Holding You Back. (It's time to RELEASE it!)

Is there something heavy you’ve been carrying around for a while?
A project that never quite gets finished.  
A conversation you keep rehearsing in your head.  
A fear of what people might say if you actually put your work out there.  
A version of yourself you have quietly outgrown but cannot seem to let go of.

Friend, you drag this heavy weight for the rest of your life. You're not stuck with it.  
You are just holding on too tight, and it’s time to let it go.

In Episode 126 of Create Today, Beth Buffington walks you through the fourth and final word in her
"Going FourWords" framework. And this one might be the most important word of all.  

That word is Release.

What You Will Hear in This Episode:
• Why we hold on in the first place. Beth opens by asking you to check in with your own heart.

• What feels heavy right now? What are you gripping onto that you did not even realize you were carrying? The answer might surprise you.

• The science of what rumination is actually doing to your body. When you replay a stressful thought over and over, your nervous system treats it as a real and present threat. That means you can wake up with high cortisol levels from a conversation that has not even happened yet.

• What release actually is, and what it is not. Release is not giving up. It is not lowering your standards or quitting on your dreams. Release is the moment you decide: I have done what I can do, and now I am going to trust myself enough to let it go.

• Why most procrastination is not laziness at all. What most people call procrastination is actually fear. Fear of judgment, fear of rejection, fear of being seen and not measuring up. Once you understand that, the whole thing becomes a lot easier to work with.

• The real cost of almost. Beth talks about how life fills up with“almosts” Projects that are almost done. Conversations almost said. Dreams almost pursued. And how those “almosts” are far more expensive than most people realize, emotionally, physically, and mentally.

• Why self-compassion is the actual antidote to perfectionism. Not more discipline. Not more preparation. Not waiting for the perfect moment. Just the decision to say: this is good enough, and I am going to trust it.

• A wonderful list of seven practical ways to practice release in your real life.  From naming what you are carrying, to finishing the thing and sending it, to creating a let-it-go ritual that gives your mind and body the physical experience of releasing, not just the idea of it.

• Why this is where the journey becomes real. Revive gave you your energy back. Realize helped you see your life more clearly. Refine gave you permission to do the work. But Release is where you finally trust yourself enough to live your life fully, out loud, without waiting to be perfect.

Also Mentioned in This Episode:

The Going FourWords Framework by Beth Buffington,
the complete four-part journey through Revive, Realize, Refine, and Release

The preservative cognition hypothesis and how your brain extends stress responses even before a threat has happened

The research connection between self-compassion and lower levels of perfectionism, anxiety, and stress Create Today Membership, a creative community built around using creativity as a practical tool for wellbeing

One-to-One Coaching with Beth, personalized for your goals, your path, and your creative life

🔗 Links to Resources: 

Join the Create Today Membership:  
https://www.bdi-create.today/offers/2GB9xYBj/checkout

Book a One to One Creative Coaching Session with Beth:  
https://www.bdi-create.today/membership_coaching

Discover more about how you can Create-Today!  
https://www.bdi-create.today/

Sylva Sessions Monthly Online Creative Wellness Membership:  
https://www.bdi-create.today/offers/TYb6qQtg/checkout

If this episode helped you exhale a little, share it with someone who needs it.

And if Create Today has added something meaningful to your life, a review means so much and helps more people find their way here. Thank you for being part of this community.

TimeStamp:  
00:00 Heart Check In
00:58 Why We Hold On
02:59 Four Words Recap
05:47 What Release Means
07:17 Fear Behind Almosts
08:30 Science of Rumination
11:10 Self Compassion Antidote
13:16 Sponsor Create Today
15:22 Seven Ways to Release
22:20 Release One Thing Today
24:53 Framework Repeats
25:35 Share and Farewell

E125 Stop Waiting to Feel Better. Instead, Give Yourself Permission, and Do the Work May 07, 2026

Show notes

Your Brain Is Wired Against You. Here's a Clever Workaround

Have you ever woken up exhausted, tried to be productive, and then gone to bed still feeling behind?

Friend, that is not just a busy week. That is low energy that needs to replenished.

This is a problem is not going to fix itself.

The good news is that you do not need a total life overhaul to start feeling better.
You just need one word: Refine.

In Episode 125 of Create Today, Beth Buffington walks us through the third word in her "Going FourWords" framework, and this word is Refine.

"Going FourWords" is a creative wellness system built to help keep you feeling saner, happier, and more like yourself in a world that never really slows down.

What You Will Discover in This Episode:

• The downward spiral so many of us are living in and do not even realize. Beth opens with a scene that will feel very familiar: the tired morning, the scattered day, the endless scrolling, and the anxious nights that keep it all going.

• Why this problem is bigger than just being busy. You will learn what is actually happening when you feel overwhelmed, including burnout, nervous system overload, and the negativity bias your brain defaults to when left on autopilot.

• A quick recap of the first two Going FourWords: Revive, which is getting the rest your body and mind are actually asking for, and Realize, which is waking up from autopilot and noticing the good that is already in your life.

• What Refine really means, and it is not what you think. This is not a heavy lift. Refine is about small, consistent actions taken over time. Think of it like saving five dollars a day. Not a lot today, but life-changing over a year.

• The five-dollar-a-day metaphor that will completely change how you think about self-care. Beth does the math, and by the time she is finished you will see your five minutes of stillness very differently.

• Seven practical ways to make Refine work inside your actual life, not a fantasy version of it.
Spoiler alert: Start smaller than feels necessary. Attach new habits to what you already do. Schedule it. Make it visible. Track it. Stay flexible. And always come back to your why.

• The real definition of consistency…and it has nothing to do with perfection. Consistency means you come back. You miss a day and you come back. You lose your rhythm and you come back. That is it.

• The beautiful shift that happens underneath the Refine work that you commit to. Every time you choose to take care of yourself, you are sending yourself a message that says I am worth showing up for. And over time, that message changes everything.

Also Mentioned in This Episode:

• The Going FourWords Framework by Beth Buffington, which includes Revive, Realize, Refine, and Release

• The science of neuroplasticity and how your brain can actually rewire itself toward positivity

• The Create Today Membership, where you get community and guided support for going forwards in your real life

• One-to-One Coaching with Beth, for personalized creative wellness transformation

Next week: the fourth and final Going FourWords word, Release

🔗 Links to Resources: 

Join the Create Today Membership: 
https://www.bdi-create.today/offers/2GB9xYBj/checkout

One to One Creative Coaching with Beth: 
https://www.bdi-create.today/membership_coaching

Discover more about how you can Create-Today! 
https://www.bdi-create.today/

Sylva Sessions Monthly Online Creative Wellness Membership 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Time Stamp
00:00 Burnout Spiral Signs
02:12 Going Forwards Framework
05:27 Refine Means Action
09:20 Brain Rewiring Basics
13:03 Start Small Sleep Example
14:40 Consistency Compounds
19:17 Refine Feels Like Joy
21:17 Sponsor and Coaching Help
23:07 Make Self Care Doable
23:52 Seven Steps to Stay Consistent
32:58 Refine From Inside Out
33:45 Final Challenge and Wrap

124 - Feeling blah? You’re Living on Autopilot — 7 Ways to Wake Up and Enjoy Your Life! Apr 30, 2026

Show notes

Feeling blah? You’re Living on Autopilot — 7 Ways to Wake Up and Enjoy Your Life!

Have you ever driven to the same place daily or even weekly and when you get to where you're going... you barely remember “seeing” anything during your drive?

🚗 That's autopilot — and many of us are living a LOT of our moments and even day(s)–lost in auto pilot. It's happening so much more than we realize, and it robs us of our happiness.

In this episode of Create Today with Beth Buffington, you’ll discover how to wake up and enjoy life!

We will explore the second powerful word in my Going FourWords framework: REALIZE.

This episode will gently wake you up so you can REALIZE the beauty, joy, and everyday blessings that autopilot has been quietly filtering out of your life.

Prepare to walk away with 7 simple, science-backed ways to start noticing the bliss in your life – again.

✨In this episode, you'll discover:

• What "autopilot" actually does to your brain — and why it's erasing your joy
• The two powerful layers of the REALIZE phase: turning awareness inward AND outward
• The brain science behind why we miss the good stuff (hello, negativity bias!)
• How to rewire your negativity bias (it can be done!)
• How creativity (a variety that is NOT making art) is one of your greatest wellness tools
• Why most people don't need a different life–they need a different way of SEEING the life they already have
• How dopamine and serotonin are triggered when you train your brain to realize beauty
• Beth's 7 simple, approachable practices to wake yourself up and realize the goodness around you — starting TODAY
• Why choosing joy isn't about ignoring hard things — it's about building resilience
• How the REALIZE phase fits into the full Going FourWords framework for creative wellness

Whether you're navigating a heavy season, feeling stuck in routine, or just longing to feel more present and alive in your everyday life — this episode is your invitation to open your eyes and REALIZE what's already waiting to be seen. 💛

🔗 Links to Create-Today Resources:

Sylva Sessions Monthly Online Creative Wellness Membership 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

One to One Creative Coaching (just you and Beth): 
https://www.bdi-create.today/membership_coaching

Discover more about how you can Create-Today! 
https://www.bdi-create.today

Listen to E123 The Revive Episode: 
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149197491

Don’t miss next week: E125 — REFINE (the third POWERFUL word of the Going FourWords framework)

Time Line:
00:00 Welcome and Imagination
02:10 Autopilot Explained
04:00 FourWords Framework
06:00 Realize Two Layers
08:20 Creativity as Noticing
11:36 Brain Science of Attention
18:06 Hard Times and Resilience
21:23 Seven Ways to Realize
29:20 Sponsor and Coaching
31:20 Small Shifts and Wrap Up

E123 - It's not procrastination. You're tired. Here's how to REVIVE Apr 23, 2026

Show notes

You’re Not Lazy. You’re Energy is EMPTY. Here’s How to Revive!

Is your energy lower than you’re admitting – even to yourself?

You’re still showing up, still checking things off, still keeping it all moving… but underneath it all, you’re exhausted. And not the kind a good night’s sleep fixes.

In this episode of Create-Today with Beth Buffington, Beth introduces her powerful "FourWords" wellbeing framework:  Revive, Realize, Refine, Release  

This week we’re starting right at the beginning with the word most people skip entirely: REVIVE.

Here’s what you’ll discover in this episode:
• Why being depleted is NOT a discipline problem — and what it actually means to your life (this one is actually a relief)
• The science behind what exhaustion does to your brain, your creativity, and to your emotional regulation, and why it’s important to know what’s happening!
• How to do a quick 60-second energy check-in using creativity as your tool (no art skills required!)
• Why our culture has normalized exhaustion as a badge of honor, and how to stop wearing it
• Seven grounded, real-world ways to give yourself permission to rest TODAY. NOT someday. TODAY! :)
• Why allowing yourself to REVIVE is a responsibility, not a reward.
• How your brain can actually rewire and rebuild and be happier!
• A sneak peek at next week’s word: REALIZE
• Why you can’t “REALIZE” clearly if you’re running on empty

Whether you’re a creative, an entrepreneur, a parent, or just a human being who has been quietly running on fumes, this episode is your permission slip to get some rest!

If today’s episode resonated with you, share it with someone who’s been running on empty. Sometimes the most generous thing we can do is share the treasures that have elevated our own lives.

🔗 Links to Create-Today Resources & Retreats: 

Sylva Sessions Monthly Online Creative Wellness Membership  
https://www.bdi-create.today/offers/TYb6qQtg/checkout

One to One Creative Coaching: 
https://www.bdi-create.today/membership_coaching

Discover more about how you can Create-Today!  
https://www.bdi-create.today

Creative Wellness Retreat- May 2026  
https://www.bdi-create.today/sylva-synergy

Timestamp:
00:00 Welcome and Check In
01:19 Depletion Not Discipline
01:38 Four Words Framework
03:23 What Revive Means
04:17 Why We Normalize Exhaustion
05:52 Revive Is A Choice
07:13 Brain Science Of Burnout
10:08 Sleep Creativity Connection
12:03 Quick Energy Check In
15:55 Permission To Rest
17:11 Seven Ways To Revive
25:03 Sponsor And Support Options
26:52 Recovery And Next Steps

E122- Overwhelmed? What you need to know today, with Health Coach, Lisa Murphy Apr 16, 2026

Show notes

Overwhelmed? What you need to know today—with Health Coach, Lisa Murphy

Did you know that 76% of adults are stressed about the future of our world? — And that's on top of everything else life is already throwing at us! 😮

In this episode of Create Today with Beth Buffington, we sit down with the brilliant Health Coach Lisa Murphy for a warm, eye-opening conversation about something that just might change the way you think about being overwhelmed and how you use your self-care—creatively.

Here's what you'll discover in this episode: 👇

🎨 Creativity is NOT just for artists — it's a tool for every single one of us to manage stress, rewire our brains, and feel more alive every day.

🧘 Lisa's Four Pillars of Vibrant Living (food, mood, rest & movement) and how weaving creativity into each one can transform your wellbeing.

🔬 The science-backed reason why small, playful creative acts literally build new neural pathways in your brain — and what that means for your mental health as you age.

💡 Beth's “Going Fourwords” practice of creative care — Revive, Realize, Refine, and Release — and how these four words can help you stop running on empty.

🌀 Why true self-care goes WAY deeper than bubble baths and spa days

🤝 The magic of community — and why healing is never a solo journey.

🏡 All about the upcoming Sylva Synergy retreat in Atchison, Kansas, happening in a gorgeous historic Victorian art gallery (Amelia Earhart's hometown!), featuring yoga, sensory walks, creative workshops, massage, energy healing, and so much more.

✨ Why investing a weekend in yourself is one of the most generous — NOT selfish — things you can do for the people you love.

📅 How to join Sylva Sessions, the online membership for anyone who can't make meet in person this May to explore core care + creative care + community care from wherever you are.

Whether you're a professional artist, a stressed-out caregiver, or someone who swears they "aren't creative" — this episode has something genuinely life-changing for you. 💛

🔗 Links & Resources from the Podcast:

Reach out to Lisa 
Get your complimentary session:
https://www.lisamurphyllc.com/

Sylva Sessions Wellness Membership with Beth & Lisa: 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Sylva Session Online Creative Wellness! 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Email Beth with your questions: 
beth@bdi-create.today

The Create-Today Home Page: 
https://www.bdi-create.today

Timeline:
00:00 Welcome Lisa
01:07 Stressful Times Ahead
02:52 Creativity Not Art
05:32 Science Meets Woo
06:28 Three Pillars Retreat
07:28 Core Care Basics
10:08 Community Lifts All
11:03 Creative Care Roadmap
15:06 Release and Resilience
17:57 Beginner Mindset Stories
20:31 Crochet Memory Reset
21:39 Embrace the Learning Curve
22:31 Creativity as Self Discovery
23:35 Beginner Mindset for Pros
25:09 Neuroplasticity Explained
27:43 Retreats for a Reset
29:55 Self Care Is Not Selfish
32:36 Sylva Synergy Location Vibes
34:11 What to Expect Each Day

E121 - Your Brain Is Lying to You — Here's How to Stop It Apr 09, 2026

Show notes

Your Brain Is Lying to You — Here's How to Stop It

Have you ever felt like you have too many tabs open — not just on your computer, but inside your head? 😅 You're not alone.

Right now, 76% of adults say the state of the world is a significant source of stress.

The anxiety is real. The overwhelm is real.
And sometimes the drama feels so constant…that we don’t even know what to call it…
Because, it just… feels like Tuesday.

In this episode of Create Today with Beth Buffington, we explore 7 small, science-backed mindset shifts designed to quiet the noise, calm the chaos, and bring you back to your most authentic self — without a complete life overhaul.

The secret thread running through all seven?
A powerful little concept called metacognition: learning to think about what you're thinking. 🌟

In this episode, you'll discover:
• What metacognition is — and why neuroscientists say it's one of the most powerful tools for an anxious mind
• Shift #1: How to stop the "I'm already behind" spiral before it ruins your whole day
• Shift #2: Why letting something stay unfinished might be the bravest, smartest thing you do today
• Shift #3: A simple environment change that restores your brain's focus
• Shift #4: The surprising reason using your hands calms your nervous system
• Shift #5: How to lower the bar — a LOT — and still feel like a total rockstar
• Shift #6: Why just 5 minutes of quiet input could change everything for your overwhelmed brain
• Shift #7: The creative practice that science says leads to higher happiness — starting the very next day
• The one truth that ties all 7 shifts together — and why you are not your thoughts

Whether you're dealing with burnout, anxiety, creative blocks, or just that constant hum of stress that never quite goes away — this episode is your permission slip to breathe. 💛

✨ SYLVA SYNERGY CREATIVE WELLNESS RETREAT — MAY 29–31, 2026
Beth is hosting a creative wellness retreat in Atchison, Kansas with Health Coach, Lisa Murphy!
Come restore your body, reconnect with your creativity, and find your people.
Spots are limited — visit the link below to reserve yours.
Or go to www.bdicreate.today to learn more.

🔗 Links to Resources & Retreats:
Sylva Synergy Creative Wellness Retreat- May 2026 
https://www.bdi-create.today/sylva-synergy

Sylva Sessions Monthly Online Creative Wellness Membership 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Discover more about how you can Create-Today! 
https://www.bdi-create.today/

If today’s episode resonated with you, share it with someone who’s been stressed by overwhelming thoughts. Sometimes the most generous thing we can do is share the treasures that have elevated our own lives.

Time Stamps:

00:00 Welcome and Overwhelm Signs

01:18 Why Everyone Feels Burned Out

02:22 Seven Shifts and Metacognition

07:05 Shift One Stop Catching Up

10:43 Shift Two Leave It Unfinished

15:02 Shift Three Change Your Scenery

18:25 Shift Four Simple Hand Work

21:39 Retreat Invitation Sylva Synergy

23:46 Shift Five Lower the Bar

27:11 Shift Six Five Minutes Quiet

30:13 Shift Seven Small Creativity

35:07 Wrap Up - Think about What You're Thinking! :)

E120 - Your Brain is Starving — And Your Screens Are to Blame Apr 02, 2026

Show notes

Your Brain is Starving for REAL light...and all that scrolling and screen time is the problem.

Have you been feeling foggy, creatively stuck, or just… blah?

What if the answer isn’t a new digital organizer, a new app, or pushing through the creative block — but something as simple as stepping outside?

In this episode of Create-Today, Beth dives into fascinating facts about digital overload.  (Too much screen time) She explores what this means for your brain, your mood, and your wellbeing.

The science is surprising, the solutions are simple, and you’ll never look at a walk around the block the same way again.

Here’s what you’ll discover in this episode:
• The term “digital obesity” and what it means — and why it’s affecting your creative spark more than you realize

• The truth about “ultra-processed light” and how screens are quietly starving your brain of what it really needs

• The fascinating science behind your brain’s default mode network — the secret source of your best ideas — and why screen time is shutting it down

• What the research says about spending just a few minutes in nature (hint: it measurably lowers your stress hormones!)

• Why neuroplasticity — your brain’s ability to learn and grow — is the first thing digital overload steals from you

• The powerful “awe response” and how looking up at the sky for one minute a day can expand your creative thinking

• 5 simple, real-life ways to stop feeding your brain artificial light and start nourishing it with the REAL thing

• Why time outside is not a reward you earn after you finish your to-do list — it IS vital for your success as person who needs to contribute to our world!

If something in today’s episode makes you lean forward and think “I need more of this” — come join Beth and health coach Lisa Murphy at a Sylva Experience.

These immersive retreats are designed around the exact principles Beth shares in this episode: real light, real connection, real creative wellness.

As mentioned in the video:
Sylva Synergy Creative Wellness Retreat- May 2026 
https://www.bdi-create.today/sylva-synergy

Sylva Sessions Monthly Online Creative Wellness Membership 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Discover more about how you can Create-Today! 
https://www.bdi-create.today/

If today’s episode resonated with you, share it with someone who’s been living behind a screen and wondering why they feel blue.

Sometimes the most generous thing we can do is share the treasures that have elevated our own lives.

Time Stamp:
00:00 Welcome and Big Idea
02:11 Potato Chips Screen Metaphor
05:27 Digital Obesity Explained
08:38 Ultra Processed Light
09:51 Brain Science Creativity
15:02 Nature Reverses Overload
15:59 Attention Restoration Awe
19:26 Sylva Retreat Invitation
21:50 Outdoor Time Is Work
25:39 Five Ways Real Light
32:38 Final Challenge Sendoff

E119 -Ditch the Recipe Rut: Cook Creatively with Chef Blackwell Smith Mar 26, 2026

Show notes

Turns out, the secret ingredient to a more creative life might already be in your spice cabinet.

Bold food, bold ideas, and one Chattanooga chef will change the way you’ll think about cooking. 🌶️

In this episode of Create Today, Beth sits down with the incredibly fun and inspiring Blackwell Smith — founder of Lucky Cajun Seasoning, a Chattanooga-based small-batch spice brand built for real home cooks who want bold, reliable flavors without the fuss.

This conversation goes way beyond spicing up dinner tonight! (Although it will do that!)

This episode is about creativity, confidence, courage, and how… the way you approach your dinner plate—can literally change your life.

Here's what you'll discover in this episode:
• Why creativity is a DECISION — Blackwell shares how no one is born a great cook (or a great anything). It's all about showing up, experimenting, and giving yourself permission to mess up— to get the SKILLS.

• How a single technique unlocks a thousand possibilities — Learn how mastering something as simple as a vinaigrette can become the creative foundation for endless meals.

• The "flywheel" effect of creative cooking — When you cook better, you eat better. When you eat better, you have more energy. More energy fuels more creativity. It all compounds!

• The "stay out of the aisles" rule — Blackwell's dad's golden advice for eating healthier with less effort, and why whole foods at home beat packaged meals EVERY single time.

• Why your spices might be sabotaging your meals —(how old are the spices in your kitchen??) Fresh ground spices are a game-changer.

• The blackened shrimp and polenta experiment — Beth shares her own kitchen adventure trying something totally new — and how it turned out even better than the restaurant version!

• The No-BS Holiday Cookbook — Blackwell's approach to recipes as frameworks, not rules — so you can cook boldly with whatever's already in your pantry.

• Creativity isn't just for artists — Whether you're an accountant, a busy parent, or someone who thinks they "can't cook," this episode will shift how you see your own creative potential.

• Where to find Lucky Cajun Seasoning — Because after this episode, you're going to want to try them!

Cooking creatively is about how you're thinking — not making roses out of radishes." Whatever you do, friends... stay creative! 🎨

Create-Today Resources and Retreats:
Sylva Synergy Creative Wellness Retreat — Atchison, Kansas - May 2026
https://www.bdi-create.today/sylva-synergy

Sylva Sessions Monthly Online Creative Wellness Membership 
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Discover more about how you can Create-Today! 
https://www.bdi-create.today/

Find Blackwell Smith & Lucky Cajun Seasoning:
🌐 Website: https://theluckycajun.com/
▶️ YouTube: https://www.youtube.com/@LuckyCajunSeasoning
📖 The No-BS Holiday Cookbook — check the website for availability
(a No-BS Seafood Cookbook is coming soon!)

Time Stamps:
00:00 Meet Blackwell Smith

01:15 Cooking Roots and Cajun Influence

01:47 No BS Cookbook Approach

02:39 Cook With What You Have

03:43 Chefs Think in Techniques

04:42 Breaking the Family Cooking Rut

08:47 Confidence Over Perfection

11:22 Why Home Cooking Matters

14:14 Skip the Boxed Aisles

16:50 Favorite Recipes and Boudin

18:57 Rethinking Stuffed Mushrooms

19:50 Portobello Pizza Hack