Show notes:

Beat Procrastination & Achieve Your Goals!

Feeling stuck and struggling to get things done? You're not alone! This episode of Let’s Talk Deep podcast tackles the common foe of procrastination and equips you with practical strategies to overcome it.

In this episode, you'll learn:

• 00:00 Understanding the Roots of Procrastination: We delve into the psychological reasons behind procrastination, exploring how fear of failure, perfectionism, and feeling overwhelmed can hold you back.

• 02:09 Procrastination and Perfectionism: Discover how the relentless pursuit of flawlessness can be a major roadblock to taking action.

• 03:10 Feeling Overwhelmed and Breaking Tasks Down: Learn how to tackle large or complex tasks by breaking them into smaller, more manageable chunks, making them seem less daunting.

• 05:33 Scheduling and Taking Action: Don't rely on willpower alone! We discuss the importance of scheduling dedicated work time in your calendar to focus on your goals.

• 07:19 5-Minute Rule and Testing: Overcome the initial hurdle of starting a task with the 5-minute rule. Commit to working for just 5 minutes, and often, you'll find yourself continuing past that initial point.

• 08:08 Rewarding Yourself and Embracing Progress: Celebrate your accomplishments, big or small! Learn why acknowledging your progress is key to staying motivated.

• 12:52 Conquering Procrastination: An Ongoing Journey: We discuss the importance of shifting your mindset for progress over perfection and how conquering procrastination is an ongoing process that requires commitment and action.

This episode is for you if:

• You struggle with procrastination and getting started on tasks.

• You want to improve your productivity and achieve your goals.

• You're looking for practical strategies to overcome resistance and take action.

• You have a fear of failure that has affected your levels of productivity.

• You feel the need for flawlessness and perfection in everything you do leading to crippling stagnation.

Take control of your time and stop procrastination from holding you back!

Episode Focus Areas:

Procrastination

Resistance

Productivity

Goals

Fear of failure

Perfectionism

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Empowering yourself to heal and build healthy relationships.

In this episode of Let's Talk Deep, your host Janet Gathuru dives into the critical topic of the cycle of abuse in toxic relationships and breaking free from them. This episode is designed to empower those experiencing abuse and help loved ones recognize the signs.

Episode Outline:

• 3:22 Understanding the Cycle of Abuse

• 8:19 Why Victims Stay in Abusive Relationships

• 13:58 Breaking the Cycle of Abuse

• Conclusion: Key takeaways and resources

You'll learn about:

• The four stages of the cycle of abuse: tension building, incident, reconciliation, and calm.

• Why victims stay in abusive relationships, including both psychological and practical reasons.

• How to recognize the signs of abuse and develop the courage to seek help.

• Valuable resources available to help you break free from an abusive relationship.

This episode is for you if:

• You are currently in an abusive relationship.

• You suspect someone you know may be experiencing abuse from a toxic relationship.

• You want to learn more about the cycle of abuse and how to support survivors.

Global Statistics on Toxic Relationships:

• The economic cost of intimate partner violence globally is estimated at a staggering $4.4 trillion annually.

• Less than 40% of women who experience violence seek help of any sort, with only 10% reporting to the police.

• A study in India found that 50% of women who experienced intimate partner violence reported it intensified during or after separation.

Remember, you are not alone. There is help and support available.

Resources:

• Location-sensitive domestic violence hotlines:

1. Kenya - 1195.

Click ⁠here ⁠to view more hotlines in Kenya.

2. India:

Phone: 0172 256 0349

Women Helpline Number: 181

Women WhatsApp Helpline Number: ⁠9478913181⁠

Click ⁠here⁠ to visit the website.

3. Australia

National Sexual Assault, Domestic and Family Violence Counselling Service: 1800 RESPECT (1800 737 732)

Click ⁠here⁠ to view the website.

4. South Africa SAPS emergency number: 10111

Website: ⁠http://www.tears.co.za/⁠

Free SMS helpline: *134*7355#

Tel: 010 590 5920

Email: ⁠info@tears.co.za⁠

Click ⁠here⁠ to view the website.

5. United Kingdom

National Domestic Violence Helpline: 0808 2000 247

Click ⁠here⁠ to view the website.

• You can find international resources through the United Nations Women ⁠here⁠.

Please reach out for help and support if you or someone you know is in an abusive relationship.

Share this episode with others who may benefit from this information.

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In this episode of Let's Talk Deep, we dive into the powerful world of SMART goals and how they can transform your approach to achieving what you truly desire. 🎯

If you've ever struggled to reach your goals, feeling lost or unsure where to begin, this episode is for you! 🌟

We'll break down the SMART framework step-by-step, making goal setting clear, actionable, and empowering. You'll learn:

• What SMART Goals Are & Why They Matter (Uncover the secret sauce behind effective goal setting) 🧩
• How to Craft Powerful SMART Goals (Turn vague wishes into a clear roadmap for success) 🛤️
• The 5 W's of Specific Goals (Who, What, Where, When, and Why) 📋
• The Power of Measurable Goals (Track your progress and stay motivated) 📈
• Setting Achievable Goals: Dream Big, But Start Realistically (Craft goals that challenge you and fit your resources) 🏆
• Why Goal Relevance Matters (Align your goals with your values and long-term vision) 🎯
• The Importance of Time-Bound Goals (Create deadlines for action and stay accountable) ⏳

Plus, I'll share a personal story of how I used SMART goals to achieve a lifelong dream: learning Spanish during quarantine! 🇪🇸

Ready to finally smash your goals? Tune in and get ready to take action! 💪

Don't forget to grab your FREE Empowerment Essentials Guide, packed with goal-setting and self-care tips! Just comment "Freebie" below. 📚

Leave a review and subscribe to Let's Talk Deep for more inspiring content to help you on your personal development journey! 🚀

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Keywords: [Goal Setting, SMART Goals, Personal Development, Self-Improvement, Achieve Your Dreams, Mindset, Growth Strategies]