097: How to Create Habits That Stick

In today’s episode, we review the book No Cure for Being Human by Kate Bowler. So many of us here have reading goals, so we review a book together once a quarter to help us make progress on our reading goals, read together in community, and learn from great books. Through this book review, we explore the depths of Kate’s learnings as she discovers she has cancer. We review some of our favorite quotes, things we learned and will take away, and applications from this book with all of you. This book was a heavy one, but truly, it instilled what we know already to be true. We are living for a capital L legacy, and our days are numbered. So what we decide to cultivate matters deeply, so live your one beautiful and precious life today, friends.    //Time Stamps// 00:00:  Welcome 00:34:  What Casey is loving  01:19:  What Kelley is loving  05:45:  Intro to the book this quarter  09:55:  Our favorite takeaways from the book  10:49:  What if the world no longer holds possibility?  14:06:  Guilted into being grateful  17:50:  I have this illusion I’m in control of my life 20:00:  The predicament of living   22:24:  Your choices in this life matter  29:25:  Overall book review  29:50:  Closing thoughts    // Resources Mentioned in this Episode // – No Cure for Being Human by Kate Bowler  – Kate Bowler on Annie Down’s podcast  – Building a Resilient Life by Rebekah Lyons  – Try Softer by Aundi Kolber      // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey are in a slump and talk about how to navigate it. We discuss what it’s like when we have no momentum, are in a weird tough season, or aren’t seeing much progress on our goals. Been there? You too? Join us as we talk about the solemn reality of being in a slump and as we have some laughs along the way too. Slumps are a part of life and a part of goal setting, but there is so much to learn in these seasons together!    //Time Stamps// 00:00:  Welcome 04:15:  What Kelley is loving 06:22:  What Casey is loving  10:42:  When we get into it – are you in a slump too?  11:50:  Name it & be resilient  14:05:  Talk about it  18:30:  Now time to move!  22:19:  Easy & screen free tasks help  27:00:  Lots of grace in this too  30:56:  Closing thoughts     // Resources Mentioned in this Episode // – Pitbull’s Best Playlist  – Carrie Underwood’s Hymns Album – 10 Ways to Chase Down Joy  – Try Softer book – Building a Resilient Life by Rebekah Lyons  – Erin Moore Fitness  – Kitchen Cleaner (baking soda & essential oils and Castile soap) – No Cure for Being Human by Kate Bowler    // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey complete part 2 of How to Cultivate Friendships. Not often talked about in friendships, we talk about texting, ghosting, and hard conversations. At their core, we’d enter into deeper friendships and foster greater connection if we’d focus on communicating more clearly, being willing to go beyond the surface level, and being willing to have hard conversations. We share personal examples and stories in our lives that have been challenging yet refining in the way we approach friendship. Friendship is a part of a rich and beautiful life, and it’s so worthwhile to cultivate!    //Time Stamps// 00:00:  Welcome 01:54:  What Casey is loving 03:30:  What Kelley is loving  06:09:  Episode intro - ghosting, communicating, texting, and more!   08:44:  Be a clear communicator  16:21:  Hey, send up a flare. Are you alive?  20:42:  Don’t be afraid to go deeper & give it time  25:42:  Be willing to have hard conversations   31:14:  Boundaries help us love people  34:28:  Closing thoughts     // Resources Mentioned in this Episode // – Mini Desk Calendars    // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey wanted to talk about connection since we’re so close to Valentine’s Day. So we decided to talk about what every person needs in their lives, whether you’re in a relationship or not – friendship!! Having a place to belong and people to connect with are crucial to our health, well-being, and growth as individuals. We can’t go it alone. We explore the staggering statistics behind depression, suicide, and being “together but apart” in our technology driven society. It can be a lonely world, but it doesn’t have to be. We explore a few easy ways to foster connection and grow friendships (new or old) in our lives. Having friends by our side is what makes life so meaningful and worthwhile, so let’s cultivate friendships together for a more purposeful life lived together!    //Time Stamps// 00:00:  Welcome 00:25:  What Casey is loving 03:43:  What Kelley is loving  04:55:  Digging into the meat of the episode 05:38:  Together but apart 07:25:  Epidemic of loneliness  08:02:  Belonging is a basic human need!  11:31:  We know making & keeping friends can be hard  12:30:  4 easy, low energy ways to build connection & grow friendships 23:28:  Closing thoughts      // Resources Mentioned in this Episode // – Try Softer by Aundi Kolber – The Body Keeps the Score by Bessel van der Kolk M.D.  – Hand Lettering Worksheets from Etsy – How to Win Friends and Influence People by Dale Carnegie  – How to Host a Book Swap   // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey share a pep talk with you. About this time of the year, discouragement sets in. Doubts and questions of why we aren’t making more progress by now swirl in our heads. We offer a pep talk about waiting in the process of goal setting, how it’s key to our growth, and how it actually becomes a beautiful part of changing and shaping us for the capital L legacy we want to leave when we’re 80. Waiting isn’t always easy, but it’s a part of the journey of our lives. We hope this episode encourages you as you wait on progress, on achieved goals, and on the legacy you’re living!    //Time Stamps// 00:00:  Welcome 04:03:  What Casey is loving 07:48:  What Kelley is loving  10:05:  Start of this pep talk  13:51:  A big part of the process is waiting  14:54:  Let’s take a step back together for a minute   17:59:  An example of looking at the bigger picture  21:53:  Can you imagine being a good waiter?   23:24:  A few steps to learn to wait well  28:27:  Closing thoughts      // Resources Mentioned in this Episode // – Tello and Rose  – Jones Road Beauty Lip Tint  – Derek Kinney on Instagram      // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey kick off the 5th and final episode in the Building Better Goals series featuring big dreams. Big dream goals can be daunting and overwhelming, and many might say, “where do I even start?” We break down what it is, what it’s comprised of, and why you should set and pursue big dream goals in your life. Sometimes, various feelings can also mean we’ve pushed big dreams aside, and we want to encourage you to revisit those big dreams with hope not fear. We hope to encourage you and inspire you in taking a few practical steps to voicing, planning, and executing on your big dream goals. They’re possible, friends!    //Time Stamps// 00:00:  Welcome 02:20:  What Casey is loving 07:32:  What Kelley is loving  11:39:  Breaking down 3 types of goals  16:22:  Kelley’s big dream goal example   18:19:  Casey’s big dream goal example  21:05:  Why set big dream goals? A pep talk. 24:10:  What to do if you want to set a big dream  28:10:  Now go do it – execute!  29:00:  Closing thoughts     // Resources Mentioned in this Episode // – Building a Resilient Life by Rebekah Lyons – The Magic of Big Dream Goals – How to Cultivate Big Dream Goals – How to Cultivate Finish Line Goals – How to Cultivate Habit Goals – PowerSheets     // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey kick off the 4th episode in the Building Better Goals series featuring tending lists. Tending lists are the systems we use each month to track, systemize, and measure our progress on our goals. They’re so different from our to-do lists, and they’re lists that actually fill our cup and help us become the women we want to be. We share personal examples well as a few quick things you can do today to create one of your own. Tending lists are vital to your success, and listen in to hear why!    //Time Stamps// 00:00:  Welcome 01:30:  What Casey is loving 07:16:  What Kelley is loving  10:10:  The heart of PowerSheets –  tending lists!  10:30:  What the heck is a tending list?   14:18:  A real life example of a tending list in action with a big dream  21:17:  Put the hard things on there, too.  26:00:  How to make your own  28:41:  A pep talk as you do it!  29:36:  Closing thoughts    // Resources Mentioned in this Episode // – Becoming a Soul Minimalist by Emily P. Freeman – John Mark Comer – Practicing the Way podcast   – Archer and Olive Traveler’s Notebook  – The Voice of the Heart  – PowerSheets – The Difference Between a Tending List and a To-Do List  – How to Make a Monthly Tending List    // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify! You can also subscribe to our podcast monthly newsletter here!    — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!   

  In today’s episode, Kelley and Casey kick off the 3rd episode in the Building Better Goals series featuring routines. Routines are the series of repeated habits or actions you do at a certain time of day or week. We share some key benefits of routines, how you can identify those in your life already and make changes to them, and some fun examples of our own that impact our life and our goals. If you have any to share, we’d love to hear from you too!    //Time Stamps// 00:00:  Welcome 01:00:  What Casey is loving 02:20:  What Kelley is loving  03:44:  Let’s chat routines.  08:50:  A practical way to identify them  10:14:  The difference between routines and rhythms  12:51:  Some practical examples  13:34:  All the feelings in this  15:12:  Our favorite routines  20:00:  Closing thoughts    // Resources Mentioned in this Episode // – The Lacrosse Ball  – Atomic Habits  – Sugar Cookie Speech – Habit Workbook  – Routines Workbook   // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify!   — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelley and Casey kick off the 2nd episode in the Building Better Goals series featuring habits. These are the building blocks of goals – those repeated actions we do day in and day out that shape us and form us, oftentimes so much more than we realize. We dig into the science of the brain that form habits and why they’re so powerful, and how to cultivate the right habits and good habits for you. It’s only the tip of the iceberg here, but it’s a meaty episode to dig into if you want to change the habits in your life!   //Time Stamps// 00:00:  Welcome 02:18:  What Casey is loving - a habit hack. 03:30:  What Kelley is loving - these awesome headphones!  06:38:  Digging into habits  08:44:  The difference between a rhythm and routine  09:31:  The usual story with habits  13:30:  Habits ARE so powerful – it’s all in the brain!   16:28:  How do you choose the right habits?    19:04:  Start here with your current habits   21:48:  How to cultivate good habits?   29:00   Closing thoughts    // Resources Mentioned in this Episode // – Shokz Open Running Mini Headphones – Atomic Habits by James Clear  – Habit Workbook      // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify!   — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!

In today’s episode, Kelly and Casey start a new series for the new year about how to build better goals. This episode is the capstone episode of our proven goal setting system, why it works, and why it’s different from all the other goal setting systems or New Year’s Eve resolutions out there. We share stats along with practical tips to get started on your goals right now. Join us today for a 30,000 foot level conversation about how to build new and better goals and ACTUALLY accomplish them this year!    //Time Stamps// 00:00:  Welcome 01:43:  What Casey is loving  04:27:  What Kelley is loving 07:45:  Let’s chat goals & stats 10:27:  Our proven system  12:48:  Saying yes to what matters  13:42:  So how do we do this, practically?  14:49:  Uncover what matters  15:31   Break it down into little steps  16:27:  Live it out – go do it!  17:38:  The mindset shifts that make this happen  18:57:  Taking the long view  19:22:  A story that really sums this ALL up & will make you cry  23:16:  When you’re 80… 23:29:  Here’s 3 steps to start!  29:00   Final thoughts      // Resources Mentioned in this Episode // — Curve Love Ultra High Rise Ankle Straight Jean That Look Good on Everybody — Sweaty Bands — Teleties Hair Bands — Our Cultivate stories  — What is a Tending List?   — What is a BHAG?  —The 12 Week Year Episode    — PowerSheets Intentional Goal Planner — PowerSheets Facebook Group   // Connect with Us // — Subscribe to the Cultivate What Matters Podcast: on iOS, go to our iTunes page and click subscribe. On Android, click this podcast RSS feed link and choose your podcast app. If needed, you can copy this link directly into your favorite podcast app (like Stitcher or Overcast). Or follow us on Spotify!   — We would love it if you took a few minutes to leave us an iTunes review to help spread the word about Cultivate What Matters! We want to invite more women into our conversations!   — Visit cultivatewhatmatters.com for delightful resources to help you design a more intentional life.   — Subscribe to the Cultivate What Matters newsletter here and receive free intentional living resources in your inbox.   — Like Cultivate What Matters on Facebook.   — Follow @CultivateWhatMatters on Instagram for all things Cultivate What Matters!