The 10 Minute Shift

Explore how to become the author of your own narrative instead of being trapped within it.The Hidden Mental ProgrammingThe five cognitive errors that sabotage confidence mostHow limiting beliefs feel absolutely true but are just thoughtsThe ABCDE Reframing MethodA step-by-step framework from cognitive behavioural therapy that can help usHow to create space between you and your thoughtsPractical "switcher questions" to break limiting thought patternsWhat else?My personal story of battling cursed perfectionism while creating my upcoming courseHow to develop psychological flexibility and emotional agilityThis is the second-to-last episode in my self-belief series. Next week, I'll cover how to take all this internal work and turn it into bold, confident action in real-world situations by asking for what you want.Resources Mentioned:Free values assessment - take this now and discover what matters most to you!Companion posts on Substack for deeper explorationPerfect for: Anyone struggling with perfectionism, self-doubt, or limiting beliefs that keep them playing small.

Do you know what you need to do but don't trust yourself to do it? Do you second-guess yourself or overthink decisions? Or outsource them to everyone else as if their opinion is more valuable or credible than yours? This is the next episode in my 7-part Self-Belief Framework. Self-trust is not another tool, it's the outcome when you remember who you are, your skills, adaptability, hope, and wins when you need them most.What You'll Learn:Why self-trust is credibility with yourself and what that actually meansThe 3 pillars of self-trust: Clarity (knowing who you are), Competence (trusting your ability to figure things out), and Commitment (keeping promises to yourself)How self-trust shows up in daily life: decision-making, risk-taking, authenticity, and self-advocacyYou become someone you can trust one small promise at a time. And when you trust yourself with small things, you'll trust yourself with big things too.Next:Take my core values assessment for free hereMeet me over at Substack for the longer companion postWant to connect? Find me on Instagram: @HeyCoachAmy

Do you crush your goals only to immediately move on to the next challenge without acknowledging what you just accomplished? In this episode, I explore why high achievers struggle with confidence despite their success and introduce the 6th ingredient in my self-confidence framework: building proof of your capabilities.What You'll Learn:Why negativity bias makes you forget wins 5x faster than failuresThe real reason "letting your work speak for itself" sabotages your careerHow to build an evidence bank that actually boosts your confidenceWhy self-advocacy skills are crucial for professional advancementPerfect For:High-achieving professionals, ambitious women, anyone struggling with imposter syndrome, leaders looking to build sustainable confidence, people who minimize their own achievementsConnect with me:📧 Substack: the10minuteshift.substack.com📱 Instagram: @HeyCoachAmy🎧 Subscribe & Rate!

Life never goes according to plan – and that's exactly why adaptability is one of the most crucial ingredients in building deep rooted confidence. In this episode, I talk about the ability to respond thoughtfully rather than react mindlessly when things inevitably shift.In this episode: Why adaptability matters more than IQ – Research shows flexibility has a higher correlation to long-term success than intelligence.The difference between reacting and responding – and why that pause between trigger and action is where your power lives.Why waiting to "feel confident" keeps you stuck – I lovingly call bullshit on the idea that confidence comes before action.Practical tools including:The "even if" practice that separates your identity from outcomesHow to create space between challenging moments and your responseReal-world examples from navigating massive change at TwitterTwo things can exist at the same time: feeling scared/unprepared AND still showing up fully. Adaptability is about trusting yourself to figure things out as you go, not having all the answers upfront.Perfect for anyone who's ever said "I'll do that when I feel more confident" or wants to build inner strength that travels with you regardless of circumstances.Part of my self-belief framework series – seven core capacities that help you build confidence from the inside out. Listen to the rest of the series now or join me on Substack for a longer companion post to this episode.

This episode is about the grounded, creative, self-generating kind of hope that fuels confidence, belief, and brave action.In this short episode, I explore why hope isn’t wishful thinking, it’s actually a form of inner power. A mental shift. A creative spark. A coaching tool. And most importantly, a vital ingredient of self-belief.You’ll learn:Why hope is a cognitive process (not just a feeling)How it’s deeply tied to growth mindset and agencyWhat neuroscience says about imagining a better futureSimple ways to cultivate hope (even when you’re not feeling it)Whether you're dreaming of a new career, trying to make a change, or just feeling like your confidence needs a reset, this episode will help you imagine more for yourself and remember why that matters.💭 “If you can imagine it, then it's possible. And if it's possible… what’s your next move?”Meet me over at Substack for a companion post to this episode.

This episode is about something that affects everything, but rarely gets named when we talk about self-belief, confidence and presence: your energy.Not how productive you are. Not how many things you crossed off the to-do list!But your relational energy. Your psychological space.The invisible expectations, inputs, and pressures that shape how you feel in yourself - often without you even realising it!In this episode, we’ll explore:What energy really means in the context of self-beliefHow energetic overload - not lack of motivation - is often the real issueThree gentle shifts to help you protect your presence this week💌 Want to go deeper?My small group coaching program Owning It starts next week. It’s a quiet, powerful space to rebuild your self-belief system from the inside out. A couple of places are still open.→ Join or learn more here→ DM me on Instagram→ Or reach out here to work with meYour energy is sacred. How you protect it is how you begin to believe in yourself again.

Part of the "From Self-Doubt to Self-Belief" seriesIn this episode, we explore Skill - the second core capacity in my self-belief framework.If you’ve ever felt stuck, hesitant, or like you’re not cut out for something because you don’t feel confident yet, this one’s for you.You’ll learn:Why confidence is a result, not a pre-requisiteHow to build real self-belief through skill and repetitionA reframe to help you stay grounded when everything feels newThree small, practical ways to grow your sense of competence, even if you feel shakyThis episode is a permission slip to be where you are, to take the pressure off, and to trust your ability to learn!Get the companion post with reflection prompts over on Substack.Curious about joining the July group coaching program, Owning It? All the details here.

In this episode, we explore the first and most essential capacity of self-belief: Self.Because before you can own your confidence, you need to know yourself.After listening to this episode you’ll walk away with:A new understanding of self-concept as the root system of confidenceInsight into why so many smart, capable people still feel shaky and how to shift that6+ powerful reflection prompts to help you reconnect with your values, strengths, and identityA practical explanation of the idea: belief before behaviour & how that's connected to confidence This episode is for anyone who’s tired of performing and ready to feel at home in themselves again.🔗 Join the July cohort of Owning It – my small group coaching program on building self-belief📝 Subscribe to my Substack for companion reflections and prompts💬 DM me if you want to talk about the work or just say hi!

This is Episode 2 of 12 in a special series on self-belief - what it really is, how we lose touch with it, and how to rebuild it in a way that actually lasts.In this episode, I introduce the Self-Belief System - a framework of seven inner capacities that create grounded, steady confidence.You’ll learn why self-belief isn’t a personality trait, why waiting to feel “ready” can hold you back, and how to start building a stronger inner foundation now.If you’re ready to explore this more deeply, my 5-week group program Owning It begins in July.It’s a small, intentional cohort for women who want to reconnect with their voice, clarity, and inner steadiness - without the performance.✨ Learn more here.

In this episode, I’m sharing a powerful shift that completely changed how I understand change, for myself and for the people I coach.If you’ve ever tried to change something about how you show up - maybe you’ve taken courses, implemented strategies, pushed yourself to do the thing - but it hasn’t quite landed, or it doesn’t stick, this might offer some clarity.I’m talking about why real change doesn’t begin with behaviour. It begins beneath the surface - with belief.In this episode, you’ll learn:Why training and learning often don’t lead to real changeWhat to do when you know what to do, but still don’t do itHow coaching helps you shift what’s happening under the surfaceWhy your beliefs matter more than your behaviourHow to stop forcing change and start building self-trustInterested in going deeper with this work?I’m launching a small group coaching program this July called Owning It - designed to help you build grounded confidence from the inside out. Send me a message @heycoachamy on Insta if you'd like to learn more. And if you’re not already, you can follow along with my writing over on Substack too - where I share weekly thoughts on confidence, self-belief, and growing in a way that feels good.Thanks for listening,Amy x