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    Education

    Make Your Damn Bed

    @MYDBpodcast is a bite sized, real talk, daily motivation podcast to play while you make your bed every morning. Build momentum – better your life.

    Each episode is around 10 minutes and intended to encourage, motivate, and inspire you to get out of bed – so you can start making it!

    Julie Merica and Make Your Damn Bed Podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

    All content, including text, graphics, images and information, is for general information purposes only. This content is presented on an “as-is” basis.

    Support this show http://supporter.acast.com/make-your-damn-bed.


    Hosted on Acast. See acast.com/privacy for more information.

    Advertise

    Copyright: © 715844

    • Apple Podcasts
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    Latest Episodes:
    694 || leaving our islands Jan 12, 2023
    Show notes

    next time you find yourself in need of validation and would like to receive that sense of deep connection within your own headspace, try getting out of yours and into someone else’s. When we share, share, share, we naturally hesitate as we await a response of some type. Depending on that response, we feel more or less connected to the people we were aiming to connect with. Which ultimately means we’re putting our well-being and value in the hands of others who are ill-equipped to handle it. This is why I encourage you to find ways to connect with them in a way to make them feel understood and seen; instead of solely depending on others to do all the understanding for you. Basically, it’s easier to see than to be seen. Plus, by taking the time to really see and hear others, we model how we’d like to be seen and heard in return.



    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    693 || part of their world Jan 11, 2023
    Show notes

    I know for me, when I fall in love, it’s so easy to want to share every little aspect of my day with my person, to let them see me experience fully, and keep me company throughout every second of it.

    That said, no matter how well I share my experience, it doesn’t guarantee the other person will understand fully - as it’s not their own. So, when I am craving a deeper connection with my partner, instead of offering the same information as a way to let them in, I put offers out to them to encourage letting me in, instead. I ask questions, I listen, and I allow myself the space to join them where they are.

    This practice not only helps me understand my partner more clearly, but it also puts the ball in my court - when it comes to feeling more deeply connected. When they show me them, it’s my choice to volley back with interest + respect. By making the choice to lean in and return the ball - it encourages them to continue sharing with me AND it makes me feel more aligned with them. Surprisingly, this fulfills that deep desire for connection in a way that doesn’t feel as challenging as asking others to fully understand every aspect of you in your current space. We are able to take control of the connection by digging deeper where it feels right and aiming to understand and love more fully - which is the whole damned point of connection in the first place.

    By letting people show you their worlds - we are able to see them more clearly, as three dimensional, well-rounded human beings - rather than trapped in whatever boxes we created for them. By choosing to join them in their world, we connect more deeply with their values. This makes it easier to show up for them. It makes it easier to see them. And it makes it easier for them to feel seen by us.



    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    692 || mind hack || move Jan 10, 2023
    Show notes

    Understanding that movement is a tool meant to help us feel at home in our bodies can alleviate stress on our minds. By using a form of intentional movement, you let your intuition guide you towards what you need. If you need to get your blood flowing with a little cathartic high energy movement, follow your heart and see how the perception of the situation that got you there changes as you finish. If you just need to lie down and stretch, slowly integrating deeper breathing into your body, that works too. Every day, every situation, every nuance in our mental state may demand slightly different reactions. Start small, change it up if you need to, and don’t put pressure on how you do it, how much you do it, or how well you do it.


    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    691 || mind hack || physiological sighs Jan 09, 2023
    Show notes

    Dr. Andrew Huberman from Stanford University on his podcast, Huberman Lab, coined a breath work exercise a “physiological sigh”. These Physiological sighs are two quick inhalations followed by a slower exhalation and we can do it voluntarily to trigger the physiological response of regulated, calm, and balanced in a very efficient way. By using this technique, we offload more carbon dioxide which triggers the brain to bring alertness and stress down quickly and provide a state of calm almost immediately.


    RESOURCE: https://www.lifehack.org/928179/what-is-breathwork


    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    690 || mind hack || breathwork Jan 08, 2023
    Show notes

    This one is something we have access to all the time, and with it, we can quickly elicit various desired physiological responses based on how we choose to focus our attention. Today we’re talking about the magic of our breath. According to lifehack.org - “Breathwork is an umbrella term that relates to the practice of consciously manipulating the depth and rate of breathing to achieve a specific outcome.[1][2]


    RESOURCE: https://www.lifehack.org/928179/what-is-breathwork


    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    689 || mind hack || cold water Jan 07, 2023
    Show notes

    There are some pretty dope ways we can hack our minds that can help us avoid some of that pain and suffering - if we learn how to do it. Our brains are like computers and some rewiring will take a long time, while sometimes all you needed was a quick program update.

    One of those is through cold water therapy. Whether you completely immerse yourself in a cold shower/bath/lake, or you dip your face into an ice bath for a few seconds, cold water can activate your parasympathetic nervous system - that default mode network that kind of puts us on auto-pilot and moves us into a more conscious, calm, and regulated state. Research suggests that a program of short cold showers, two times per day, decreased participants (who were diagnoses with depression) depressive symptoms. I’ve heard cold water plunges work for hangovers, as well.


    RESOURCES: https://www.discovermagazine.com/health/the-science-behind-cold-water-plunges + https://menprovement.com/benefits-of-cold-showers/


    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    688 || the simple sticky note strategy Jan 06, 2023
    Show notes

    Being able to condense intimidating things that I’ve been dreading to a post-it note has reinstated a sense of control over these tasks. Plus, it made me realize I was trying to overlap some things that were meant to be two different sticky notes all along.


    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    687 || low power mode prep Jan 05, 2023
    Show notes

    When you need to go into a more low power mode, let yourself. Let yourself. Nobody gives a shit if your bed stays unmade, there’s no consequence if you didn’t hydrate enough yesterday. Life doesn’t suddenly stop being unpredictable (and sometimes terrible) when we perfectly optimize our routine. Nobody is gonna cuss you out for not cleaning the toilet.

    So many of us believe that we’ll be happy once we _____. Once we do that thing, once we lose that weight, once we find that person, once we buy that house, once we control every little thing that happens - but even if we do succeed at every single dream, life will always be a curveball throwing bitch.

    If you need to take a break, it’s better to take it now before your body demands one. Low power modes are better than needing a full on reboot. Let yourself do the bare minimum and focus only on the critical until you’re able to recharge and return to a more sustainable place.


    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    686 || just not into it Jan 04, 2023
    Show notes

    Remember you can restart your life at any time, which means you don’t have to do it on anyone else’s schedule. If the idea of reflecting or doing shit to better your life sounds like an impossible task at the moment, don’t sweat it. We don’t need a new year to tell us to start flossing our teeth or putting our book down before bed.


    We can do that on any given day at any given time. So if you need, save these episodes for a future you when you’re in a more reflective mood and remember you can’t grow if you don’t give yourself time to rest.


    Some years I am a beast on January first but most I am hungover and filled with a very brutal internal dialogue. It’s not like you can’t start shit in the middle of the year and still see results the same results.


    It's more about starting, less about when.



    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


    685 || doing Jan 03, 2023
    Show notes

    First we notice, then we honor, then we act.

    Notice where you are now, where you’d like to head, what someone heading there would do next, then continue to take action and make decisions that honor those things until you reach your destination. Again, it’s important to get to know your personal values and become someone who honors those motivations so that this will make sense for you in the long run. If you need to change course, great. Just remember that momentum begets momentum so keep taking action towards what you want next until the next best step appears. What minor changes can you enact to get you closer to your goal? What can you do to better enjoy this process? How can you integrate gratitude into the journey itself? How can I embody and make decisions like the person who already has accomplished this goal?

    When the next best action feels unclear, taking a step back to regain perspective is a perfectly respectable and effective way to continue taking action, that honors what you currently need. There’s nothing wrong with that. Do what works. Drop what doesn’t. But remember that the magic comes from the action. Stop thinking, and start doing. Stop imagining, and start embodying. Stop planning, and start moving. You got this. And if you don’t, know you’re perfectly capable of figuring it out on the way.



    WATCH: www.youtube.com/juliemerica


    GET A MONTHLY NOTE FROM ME: www.makeyourdamnbedpodcast.com


    BUY SOME MERCH: https://www.teepublic.com/stores/make-your-damn-bed-podcast?ref_id=27657


    TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast


    OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

    Read Julie's Medium Blog.

    Support JULIE (and the show!)

    Support + get some bonus stuff over on PATREON.

    Get an occasional personal email from me: www.makeyourdamnbedpodcast.com

    Tune in on INSTAGRAM ANDYOUTUBE or TIKTOK

    Support this show http://supporter.acast.com/make-your-damn-bed.

    Hosted on Acast. See acast.com/privacy for more information.


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