Living with Intention Podcast

This episode teaches how to practice grace as a skill: compassion with clarity. Emily defines grace, contrasts it with permissiveness, and walks through the SAFE framework for self-grace (Stop the spiral, Acknowledge reality, Find the lesson, Encourage the next step).
She also explains the PAUSE framework for offering grace to others without sacrificing boundaries, leads a guided self-grace reset, and closes with a short reflection to help you carry this practice into your week.

Anyone feeling overwhelmed with sadness, grief, or intense emotions: this episode offers coaching support and is not a substitute for professional mental health care. If you are in danger or feel unable to keep yourself safe, please contact local emergency services or a trusted professional.Coach Emily walks listeners through simple, practical tools to stay with strong emotions: a 90‑second practice to name the feeling, locate it in the body, and let it move; temperature resets; box breathing; orienting (5‑3‑1); journaling prompts; and self‑compassion techniques.Episodes closes with short grounding steps—three slow breaths, naming one thing you appreciate, and reminders that the feeling is not permanent and you don’t have to carry it alone.

In this episode of Living with Intention, Emily explores the "mirror effect"—how our self-beliefs, insecurities, and inner dialogue shape the way we judge others. She uses real-life examples across leadership, friendships, parenting, romantic relationships, and social interactions to show how unresolved inner stories lead to projection and misinterpretation.Emily offers simple coaching questions and practical steps—self-reflection, rewriting your inner dialogue, extending grace, and reframing judgment into curiosity—to help listeners shift their inner lens, cultivate compassion, and improve their relationships.

This episode explores why our culture values "more" and teaches how to identify the extra weight—tasks, people, habits, or beliefs—that hold you back.Emily explains that letting go is not giving up but sharpening your focus, shares personal examples (like breaking shopping habits to get out of debt), and offers a simple method to evaluate what still serves your goals.Listeners are invited to externalize what drains them, ask how it serves their goals, and commit to subtraction so they can move from wanting to winning.

Most goals fail because they're too vague. This episode explains the SMART framework—Specific, Measurable, Attainable, Relevant, Timely—and walks through questions to turn visions into actionable goals.You'll learn how to make goals specific and measurable, check if they're realistic and relevant, set deadlines, and break long-term goals into milestones. The host shares a personal SMART example (lose 130 lbs in 36 months) and gives a step-by-step exercise to create your own SMART goal.Take out a piece of paper, follow the prompts, write your SMART goal, and start with one tiny action today.

This episode explores what it truly means to be "enough"—shifting from perfection and external validation to values, sufficiency, and internal integrity.Listen for practical, science-informed tools like the Enough Audit, the 90% Rule, the Stop Line, a reverse scorecard, grounding breathwork, and a seven-day experiment to help you live aligned and feel enough now.

In this episode we introduce the THINK model — a simple framework to improve communication by asking: Is it True, Helpful, Inspiring, Necessary, and Kind?Learn how pausing to evaluate your words builds trust, offers constructive feedback, encourages teams, and reduces unnecessary noise so your conversations create positive impact.

Hello, and welcome back to today's episode. I want to invite you into a conversation that's deeply human — the emotions that consistently show up in our daily lives and how they shape our identity.We’ll define identity emotions (the feelings that become part of our self-story), explore common examples like joy, anxiety, confidence, loneliness, and discuss why patterns of emotion matter. I’ll share a simple three-step ARC method — Awareness, Reframe, Cultivate — to notice emotions, decide if they serve you, and build habits to invite the ones you want.Try tonight’s challenge: write down three emotions that showed up most in your day. Reflect on whether you want them to define you and, if not, choose one new emotion to invite into tomorrow. Join me next episode when we’ll explore the THINK acronym for clear, kind communication.

Imagine waking up knowing you have already achieved your biggest goal. This episode explores a mindset shift: decide you have already won, then work backwards to build identity-based habits and certainty that change decision-making and confidence.Emily shares a personal story of losing 84 pounds by visualizing the finish line, identifying the habits her successful self would have, and starting with one small action. She guides listeners through a practical exercise: picture the finish line, list three things your winning self does differently, write a victory statement, and take one step today.Success is presented as an identity — not a destination — and setbacks are reframed as steps. The episode offers a clear, actionable framework to adopt a winner’s mindset in any area of life.

In this episode Emily explains how presetting your intentions can turn a reactive day into a purposeful one. She shares a simple three-step practice—pause, choose how you want to feel, and reframe negatively worded thoughts into positive statements—plus a tip to tie your intention to a daily habit.Emily also talks about maintaining your intention when others challenge you, emphasizes commitment to yourself over perfection, and invites listeners to set one intention each morning and share it on social media.