Laura Jane Jones - Podcast Details

Shows

Create Your WayWhy the Instagram Algorithm Isn't Out to Get You: Debunking Social Media Myths with Laura Jane BarnesI sit down with social media and small biz expert Laura Jane Barnes (@heyitslaurajane on Instagram) to tackle the many myths and misconceptions about the Instagram algorithm that have been circulating within the creative community. Laura clarifies the true purpose of the Instagram algorithm, how it actually works, and offers practical tips on how creative business owners can use this understanding to their advantage. We also explore how user behaviour on Instagram has evolved, why growing your follower count isn’t the most important metric, and Laura’s eye-opening experiment proving that even small accounts can achieve sign...2024-06-2438 min

Create Your WayOvercoming Creative Block with a Creative Reset ChallengeFeeling creatively blocked or burned out as a creative business owner? In this episode, I share some practical steps to plan a creative reset at the end of the month to reboot your creativity. Whether you’re facing burnout or simply need a boost of inspiration, this episode offers actionable tips to help you overcome creative blocks and refresh your creative energy ahead of a new month! Links from this episode Join the Spark Squad on Patreon Watch the video podcast episodes for Create Your Way guest interviews Listen to my interview with Manifestation and...2024-05-2722 min

Create Your WayHow to Use Chat GPT to Boost Your Creative BusinessIn this solo episode, I dive into the potential of Chat GPT for creative business owners. I share four ways I use this AI tool to streamline my workflow and enhance my business, from content planning and copy editing to crafting compelling sales messages and optimising SEO. I'll also share my personal tips and tricks for getting the best responses from Chat GPT. Whether you're new to AI or looking to refine your approach, this episode is packed with actionable tips to help you make the most of Chat GPT in your creative business. Links f...2024-05-2033 min

Create Your WayBuilding a Creative Business on YouTube with Lauren NorrisIn this episode, we dive deep into the world of YouTube content creation with lifestyle content creator, Lauren Norris. From viral videos to brand partnerships, Lauren shares invaluable insights and practical tips for aspiring content creators looking to turn their passion into a thriving business. Join us as we debunk common myths, discuss the realities of monetization, and empower you to pursue your creative dreams on YouTube. Links from this episode: Watch Lauren’s YouTube creator series Follow Lauren on IG Read Lauren’s blog Join the community Subscribe to our ne...2024-05-1335 min

Create Your WayCreating Connection and Having Fun with Video Content in Your Creative Business with Alice LovedayJoin me for a lively conversation with Alice Loveday, Creative Director of Loveday Social, as we dive into the world of video content creation for creative businesses. Discover how to infuse personality and brand values into your marketing content to make it enjoyable and engaging. From leveraging Instagram stories for authentic behind-the-scenes moments to exploring the magic of stop motion animation, this episode is packed with practical tips and inspiration to help you level up your content game and connect with your audience on a deeper level. Links from this episode: Follow Loveday Social o...2024-05-0636 min

Create Your WayVisualise Your Dream Life: Practical Manifestation Strategies with Chloe SladeIn this episode, mindset and manifestation coach Chloe Slade shares practical insights on how to bridge the gap between where you are now and where you want to be. She emphasises the importance of aligning thoughts, feelings, actions, and beliefs to manifest desired outcomes, debunking misconceptions about manifestation along the way. In this episode, we discuss: Understanding the manifestation gap and the role of action and belief in achieving desired results. Practical approaches to manifestation that go beyond wishful thinking, emphasising the importance of aligned work. The power of clarity in manifesting goals and t...2024-04-0145 min

Create Your WayClarity and Personality: Navigating Brand Identity with Ellie KimeIn this episode as we delve into the world of messaging clarity and brand personality with Ellie Kime, a copywriter who helps creative business owners feel confident talking about what they love to do. Discover how to infuse your business with authenticity and personality while navigating the intricacies of brand identity and creative business life. In this episode, we discuss: Uncovering the essence of your personal brand Overcoming imposter syndrome and embracing authenticity The journey from uncertainty to clarity in creative entrepreneurship Navigating career pivots and finding fulfillment in unexpected paths The power of v...2024-03-2539 min

Create Your WayCreate Sales that Feel Good with Bestselling Author Sara DalrympleIn this episode we dive into the world of sales with bestselling author Sara Dalrymple. Learn how to make sales feel less intimidating and more enjoyable, and discover practical tips for promoting yourself and your creative business with confidence. About Sara Sara has 20 years of sales and marketing experience and has helped hundreds of creatives, coaches and consultants achieve long lasting success in their industries. Her bestselling book More Sales Please breaks down the steps to confident, sleaze-free self promotion so that more women can get paid more money doing work they love!2024-03-1839 min

Create Your WayCreate Your Way: Designing Your Dream Life Starts HereJoin me as I share my vision for this new era and how we'll be diving deeper into personal development, creativity, and pursuing your dreams. Tune in to discover what's in store for this inspiring journey ahead! In this episode I’ll be covering: The transition from "Fill Up Your Cup" to "Create Your Way" podcast and the exciting new direction we're taking. The mission of "Create Your Way" to put the personal back in personal development and the dreaminess back in following your dreams! Join the community Sub...2024-03-0805 min

Create Your WayHow to Know When It's Time to Pivot with PurposeJoin me as we dive into the topic of pivoting! In this episode, I'll be sharing my thoughts on embracing change, recognizing when it's time to pivot, and how to navigate the process with confidence. Plus, I'll be revealing the key questions I ask myself whenever I feel the urge to pivot in my creative journey. In this episode, I'll be covering: Exploring the concept of pivoting and reframing it as a positive force for growth. Sharing personal experiences of pivoting in my creative journey. Providing practical tips and strategies for identifying when it's t...2024-03-0123 min

Create Your WayShow up with Confidence: 6 Creative Strategies for Social Media SuccessI'm diving into actionable tips to help you feel more confident showing up on social media. Building upon the inspiration from last week's episode, where I shared my personal journey of growing my audience on Instagram to over 300K, this episode is all about practical steps to overcome the common hurdle of feeling unprepared or lacking confidence to show up online. In this episode, I'll be covering: Utilising B-roll videos to showcase your work without the pressure of talking to the camera. Doing casual live sessions to provide behind-the-scenes glimpses of your work and i...2024-02-2326 min

Create Your WayFrom 0 to 300K: The Untold Story of My Instagram SuccessIn this episode, I share the five key strategies that propelled my online community growth over the past nine years, offering valuable insights for anyone looking to pursue their dreams online. From overcoming imposter syndrome to finding my unique voice, I reveal the things that helped me grow an engaged community on instagram and make doing what I love my full time job. I share parts of my online origin story that I have never revealed before and get honest about the ups and downs of building a career online. Join the community Subscribe to...2024-02-1646 min

Create Your Way7 Creative Date Ideas to Reconnect with Your Artistic SelfI'm sharing 7 fun and imaginative date ideas to help you reconnect with your artistic side. From photography walks to museum visits, these creative outings are perfect for nurturing your inner artist and exploring new avenues of self-expression. Tune in for inspiration and practical tips to infuse more creativity into your life and reignite your passion for artistic exploration. In this episode: Read the Artist’s Way by Julia Cameron Explore creative courses on Domestika Join the community Subscribe to our newsletter Become a self-care squad member Follow the show on insta...2024-02-0922 min

Create Your WayFinding Your Purpose with JJ DiGeronimoUnlock the secrets to discovering and stepping into your purpose with JJ DiGeronimo! In this insightful episode, we explore the common blocks hindering purpose-finding journeys and dive into purpose-driven goal setting for the new year. JJ shares practical advice on gaining clarity and raising your energy to align with your life's work. Join us for a transformative conversation on shifting your mindset from 'life happening to me' to 'life happening for me.' In this episode: Find out more about JJ’s work Buy a copy of JJ’s newest book, Seeking! Join...2024-02-0229 min

Create Your WayCan We Really Change Our Thinking? - The Truth about Mindset & Resilience with Joelle MaletisJoelle shares her incredible journey from a ballet dancer facing a career-ending injury to rebuilding her life through psychology. We delve into the question: Can we really change our thinking, or is mindset fixed? Discover common barriers to mindset change and practical steps to overcome them. For those with big dreams hindered by mindset blocks, Joelle provides insights on fostering resilience and embracing growth. Plus, learn quick and effective mindset shifts you can implement in the moment. In this episode: Learn more about Joelle and how to work with her Join th...2024-01-2632 min

Create Your WayA Fresh Approach to Goal Setting with Laura Ogilvie-JonesCareer and leadership coach, Laura Ogilvie-Jones is back to share all her best tips for new year goal setting. If you have never had much success with the traditional list of New Year Do’s and Don’ts style Resolutions, then this episode is for you! Laura shares how to set goals from a place of feeling, that are aligned with your values and how you can start taking small steps now to make the big changes you desire in life this year! In this episode: Learn more about Laura Listen to Laura’s previou...2024-01-1931 min

Create Your WayWelcome to your 2024 Era - it’s been waiting for you!Step into the new year with a fresh perspective! Inspired by Taylor Swift, we're exploring what Era of your life you're stepping into for 2024. From identifying the feelings you want to embody to creating a vision board, join me for a fun and alternative approach to goal-setting that aligns with the essence of your aspirations. Welcome to your 2024 Era - it’s been waiting for you! In this episode: Ask a question Join the community Subscribe to our newsletter Become a self-care squad member Follow the show on insta...2024-01-1220 min

Create Your WayBONUS Episode: Presence is the Best PresentDive into the final episode of our special BONUS holiday mini series, where we're unwrapping the magic of presence & mindfulness as the ultimate gifts this holiday season. In this episode, I share three actionable ways to cultivate mindfulness and be fully present during the festive season. Learn how to put away distractions, slow down to engage your senses, and embrace gratitude as we wrap up the year with a focus on savouring every precious moment. Tune in for a joyful end to the Feel Good Countdown to Christmas and the fourth season of Fill Up Your Cup Podcast! 2023-12-2210 min

Create Your WayBONUS Episode: Navigating Holiday Stress with Calm MomentsIn this third instalment of our feel GOOD countdown to Christmas, discover three actionable ways to add calm into your holiday season. From crafting a calming kit to curating the perfect playlist and planning moments for collecting your thoughts, these strategies will help you navigate the holidays stress-free. Tune in for a dose of relaxation and self-care as we count down to a festive season that truly feels good. In this episode: Mental Health Info & Resources Watch the replay of the Feel Good Journaling Masterclass 2023 Send in your questions for next season of the s...2023-12-1514 min

Create Your WayBONUS Episode: Mastering Boundaries for a Peaceful Holiday Seasonn this second BONUS episode in our Feel Good Countdown to Christmas, we're talking all about boundaries – because, let's be real, they're the unsung heroes of self-care during the holidays! Join me for three super doable and fun ways to set boundaries that protect your peace and sprinkle some joy into this festive season. From cozy limits with yourself to a tech detox and gracefully sidestepping awkward convos, we've got you covered. In this episode: Mental Health Info & Resources Set Boundaries, Find Peace by Nedra Tawwab Glover Get your ticket for the Feel GOOD Jou...2023-12-0813 min

Create Your WayBONUS Episode: Unwrap Joy - Creating Moments of Comfort, Play, and EaseGet ready to unwrap joy in this special BONUS episode of the podcast! As we kick off our "Feel Good Countdown to Christmas" series, we're focusing on three delightful ways to infuse your holiday season with comfort, play, and ease. Ditch the pursuit of perfection and join us in creating moments that feel good for you. From savouring small comforts to embracing playfulness and lowering expectations, discover how to make this season truly joyful. In this episode: Mental Health Info & Resources Get your ticket for the Feel GOOD Journaling Masterclass 2023 Order my NEW 2024 Dream BI...2023-12-0113 min

Create Your WayBONUS Episode: Festive Wellbeing - 12 Ways to Keep Your Cups Topped Up (Revisited)Celebrate the holiday season with the first of our end of year special BONUS episodes, a festive flashback to Season 1's "12 Ways to Keep Your Cups Topped Up for the Holidays!" Join me for a jolly exploration of 12 tips to keep your wellbeing in check during this magical, albeit hectic, time of the year. From setting cheerful goals to indulging in some joyous moments, let's make sure your cups are overflowing with holiday happiness and avoid that end of year burnout! In this episode: Mental Health Info & Resources Ask a ques...2023-11-2438 min

Create Your WaySeasonal Self-Care Challenges: Overcome Your Blocks & Thrive! Let's talk self-care blocks - those things that get in the way of us showing up for ourselves. Discover how to identify and overcome your barriers with a special focus on the three core pillars of your well-being. I’ll guide you through a quick journaling exercise to help you break through those seasonal challenges and show up for yourself, no matter how busy life gets. Jump to the guided journaling exercise in this episode at 13:37 In this episode: Mental Health Info & Resources Leave a question in the listener’s quest...2023-11-1726 min

Create Your WayNavigating ADHD with Self-Compassion with ADHD Coach Ceri SanfordCeri Sanford, an ADHD Compassion Coach, opens up in this episode about her personal journey of receiving an ADHD diagnosis as an adult. She tackles common misconceptions and shares valuable insights about living with ADHD. Together, we explore strategies for achieving balance, tuning into your body, and nurturing self-awareness, particularly when dealing with ADHD. The discussion centres around cultivating self-compassion and setting meaningful boundaries for a more fulfilling life and breaking stigma and stereotypes around neurodivergent thinking. Find more from Ceri: Follow Ceri on Instagram and TikTok Download Ceri's FREE ADHD Compassion Guide Find ou...2023-11-1032 min

Create Your WayBecoming Your Own Self-care Expert: Inner Work with Taylor Elyse MorrisonDiscover the power of becoming your own self-care expert in this episode featuring Taylor Elyse Morrison, the author of 'Inner Workout'. Taylor shares insights on crafting a personalised self-care practice. We dive into the importance of Inner Workout, moving away from mainstream self-care, and finding the self-care that truly works for you. Taylor's practical advice and thoughtful guidance will inspire you to connect with your inner expert and create a meaningful self-care routine that aligns with your unique needs. In this episode: Mental Health Info & Resources Take the FREE Take Care Assessment Bu...2023-11-0343 min

Create Your WaySlowing Down with Self-Care: Gentle Strategies for Busy SeasonsThis season, we've already discussed self-compassion, self-awareness, mindfulness, and breaking the cycle of people-pleasing and perfectionism. Now, we shift our focus to gentle self-care. We'll explore three practical ideas for incorporating self-care into your routine, such as prioritising the basics, focusing on small right actions over big moments, and showing up for yourself where you are. The holiday rush can be chaotic, but you'll discover how to slow down and make self-care an essential part of your journey. In this episode: Mental Health Info & Resources Sign up...2023-10-2735 min

Create Your WayAWE: Your Secret Weapon Against Burnout and Anxiety with Dr Michael AmsterJoin us in this awe-inspiring episode featuring Dr Michael Amster, a physician and meditation teacher, as we explore 'The Power of Awe.' Michael shares his journey into mindfulness, how the concept of 'AWE' can transform our lives, and its unique role in overcoming burnout, anxiety, and chronic pain. Learn practical ways to incorporate AWE into your daily routine to boost well-being and find clarity and purpose. Dive into this episode for a dose of inspiration and actionable steps to enhance your life. In this episode: Mental Health Info & Resources Visit the Power of A...2023-10-2044 min

Create Your WayOvercoming Inner Blocks & Limiting Beliefs with Kamini WoodExplore how to overcome your inner blocks and limiting beliefs in this transformative episode with life coach Kamini Wood. Learn what limiting beliefs are, how they affect your life, and practical tips to break free from them. It's time to unleash your full potential and create a life that feels good. In this episode: Mental Health Info & Resources Visit Kamini’s website Follow Kamini on Instagram & Facebook Download Kamini’s FREE ebook on Limiting Beliefs Join the community Subscribe to our newsletter Become a self-care squad member Follow the show on inst...2023-10-1343 min

Create Your WayFrom TikTok to Vogue: The Power of Authenticity with Nerrisa PrattJoin me in an inspiring conversation with Nerrisa Pratt, an expert in confidence, authenticity, and content creation. In this episode, we delve into the keys to confidently showcasing your true self on social media and conquering the fear of video. Discover Nerrisa’s journey from a TikTok enthusiast to a Vogue-featured sensation as she shares valuable insights on projecting authentic confidence both online and offline. Learn practical tips to boost your confidence, overcome video anxiety, and avoid the damaging comparison game. In this episode: Follow Nerrisa on TikTok & Instagram Read Nerrisa’s inter...2023-10-0640 min

Create Your WayJournaling to Unlock Self-Awareness and Growth MindsetIn this episode, I'll take you on a journey into the powerful world of journaling for personal growth. I'll share my own experiences with journaling and how it has been a game-changer in my life. Discover the significance of building a daily journaling habit, and let me introduce you to 'The Emotional Dump' technique. We'll also explore the art of asking ourselves the right questions to unlock self-awareness and I'll guide you on a path of self-discovery as we delve into your past and dream up your future using journaling. In this...2023-09-2926 min

Create Your WayUnlocking Your Joy: How to REALLY Create a Life That Feels GoodHave you ever wondered why the seemingly simple question, "What feels good?" can sometimes leave us stumped? Especially when we're wired to prioritise the needs of others and juggle our adult responsibilities. In this episode I dive deep into this concept and ask the question “how DO we find what feels good and create I life that fulfils us?”. I share my personal story on losing touch with my personal passions, finding my way back to them as an adult and building a whole new career for myself from this. And I share a simple reflection exercise to help...2023-09-2232 min

Create Your WayWhat is Self-Compassion? - How to show yourself kindness as a people pleaser in recovery!In this mini-episode, I dive deep into the concept of self-compassion. Discover why practising self-compassion can be especially challenging for people pleasers and how you can leverage your natural compassion for others to cultivate self-compassion. Plus, I share an actionable self-compassion challenge to kickstart your journey. In this episode: Mental Health Info & Resources Join the community Subscribe to our newsletter Become a self-care squad member Follow the show on instagram Ask a question! If you have a question or topic that you would like to hea...2023-09-1519 min

Create Your WayAre Your Cups Running on Empty? (Revisited) - One Year of Self-Care & Fill Up Your Cup Pod!Join me in celebrating one year of Fill Up Your Cup Podcast as we revisit the episode that started it all: 'Are Your Cups Running on Empty?' Discover why this analogy of self-care and 'filling your cups' matters so much, and how it's the key to holistic wellbeing. I'll guide you through a practical exercise to define your wellbeing cups and set intentions for the year ahead. It's been an incredible journey, and we're just getting started! In this episode: Mental Health Info & Resources Join the Self Care Squad on Patreon Download the Wellbeing Wheel Workbook Suggestion...2023-09-0833 min

Create Your WayHow to Move On from Bullying? Finding Balance with Chronic Illness? + More Listener Questions Answered!Get ready for a special season finale where I dive into your burning questions about mental health, self-care, and finding balance in challenging situations. ----more---- From managing chronic illness to dealing with cyberbullying from a family member, we cover it all. Whether it's coping with health anxiety, staying mentally well after upsetting experiences, or discovering ways to be productive while having fun, I've got you covered. Don't miss this bumper episode filled with insights and tips to help you navigate life's hurdles with resilience and self-compassion. In this episode: Mental Health In...2023-07-2844 min

Create Your WayWhat is a Personal Inventory Day & Why You Should Have One Every Month!Ready to level up your self-care game? Tune in as we explore Personal Inventory Days—monthly practices for intentional self-reflection and growth! ----more---- In this week's episode, we're diving into the transformative world of Personal Inventory Days—a monthly practice that empowers you to take stock of your life, set intentions, and prioritise self-reflection. 📅💫 Explore how to make this day special with personal rituals, embrace growth through goal review, and celebrate your wins along the way! Let's embark on a journey of intentional self-discovery together! Send in your questions for me to answer...2023-07-2129 min

Create Your WayHow can you shift your mindset quickly to overcome challenges?Join me in this empowering mini episode as we delve into the power of mindset and learn a practical tool for shifting our perspective when facing challenges. Discover the "Choose Again" method inspired by Gabby Bernstein and Abraham-Hicks, designed to bridge the gap between our current mindset and the positive, growth-oriented mindset we desire. Explore the scale of emotions, reflect on your feelings, and take intentional steps to move up the scale, one level at a time. Get ready to unlock your resilience and transform your outlook on life. In...2023-07-1425 min

Create Your Way3 quick ways to add more JOY to your self-care!Discover the power of joyful self-care! Break routines, find balance, and unleash your creativity as I share actionable steps to a JOYful self-care routine! In this special 'mini' episode, I dive into the realm of joyful self-care. Often, we put pressure on ourselves to engage in grand gestures, but sometimes it's the light-hearted moments that can lead to creative breakthroughs. In this episode I challenge you to break your routines and embrace joy this week. Get inspired with prompts to reconnect with activities from your childhood, engage in social connections, and embark on mi...2023-07-0718 min

Create Your WayCan you be authentic online without burning out? with Tracy Pendergast of Daisy MadeJoin us as Tracy shares her valuable expertise on how to navigate the digital space while staying true to yourself without sacrificing your well-being. Discover practical tips, strategies, and mindset shifts to help you show up authentically online without falling victim to burnout. Tracy's personal journey and professional insights provide a wealth of inspiration and guidance for anyone seeking to maintain their authenticity and preserve their energy in the digital world. In this episode: Mental Health Info & Resources Follow Daisy Made on Instagram Visit the Daisy Made Website Explore some of Daisy Made’s Reso...2023-06-3049 min

Create Your WayCan time boundaries transform your self-care routine?Boundaries are like your personal superpower, allowing you to protect your space, energy, and time. In this episode we explore the concept of time boundaries and how they can help overcome the common hurdle of feeling like there's never enough time for self-care. Discover why it's crucial to set boundaries not only for others but also for yourself, ensuring that the time you carve out stays dedicated to what truly matters to you & I'll guide you through a powerful journaling exercise to help you determine the perfect time boundaries for your unique needs. In this episode: ...2023-06-2323 min

Create Your WayWhat is Self-Sabotage? with Nando RodriguezIn this episode I sit down with Nando Rodriguez, a magnetic breakthrough coach who helps his clients overcome imposter syndrome and break free from self-sabotage. We dive deep into the concept of self-sabotage, exploring how to recognize and overcome it. Nando shares valuable insights and practical tips to help you step into your true potential and move through your self-sabotaging patterns with compassion and kindness. !!! REGISTER FOR THE SELF-AWARE SELF-CARE WORKSHOP !!! In this episode: Mental Health Info & Resources Find out more about Nando & his work on Instagram & TikTok Listen to Nando’s ‘Lofty...2023-06-1659 min

Create Your WayHow can journaling enhance goal clarity and boost productivity?Explore the transformative power of journaling and self-reflection! Join me as I share personal insights on the impact of daily journaling, along with practical tips to kick-start your own practice. From making it a habit to using simple prompts, discover how journaling can bring clarity and guide you on your journey of self-discovery. Let's unlock the power of introspection together! Sign up for the Self-Aware Self-care Workshop on June 18th by becoming a Patreon member this month! In this episode: Mental Health Info & Resources Get your refill: How to use jo...2023-06-0932 min

Create Your WayHow to worry less & do more?Join me as we explore practical strategies to navigate worry and find peace of mind. I'll guide you through a journaling exercise to process your worries and create an action plan. We'll also explore breath work and mindfulness activities to reconnect with calm when worry strikes. If worry has been holding you back, tune in for valuable tools to release its grip and embrace a more grounded, peaceful mindset. In this episode: Mental Health Information & Resources Mindset Reflection Exercise from @jessekatches’s IG reel Hello Fears by Michelle Poler Wear Sunscreen speech by Mary Sch...2023-06-0234 min

Create Your WayWhat are your productivity blocks?Tired of to-do lists that never get done? In this episode, I'll help you uncover your productivity blocks and share ten easy ways to boost your productivity by planning your week like a pro. Say goodbye to unaccomplished plans and hello to getting things done. Let's break the cycle together and make each day count. Get ready for a more productive and fulfilling life! In this episode: Mental Health Info & Resources Listen to my interview with Danielle Brooker on ‘busyness’ from S2 Freedom from Busy by Danielle Brooker Atomic Habits by James Clear ...2023-05-2651 min

Create Your WayHow to slow down & reset when you are feeling overwhelmedStress and overwhelm are a part of life, but what happens if we stay in these high energy states for too long? If you’re struggling to find balance or to reconnect with calm after stressful days, then it’s time to learn how to slow yourself down. In this episode I share a guided journaling activity you can do to better understand your own stress patterns and behaviours, and how you can support yourself better in these moments. I also share my personal reset routine, which is perfect for starting fresh and preparing to show up for yourself more...2023-05-1939 min

Create Your WayWhat are your self-care & wellbeing values?Are you struggling to get clarity around what self-care is right for you? In this episode I walk you through a simple reflective exercise that will help you check in with your values and use them to create a list of actionable, feel GOOD self-care prompts that are personal to you and your wellbeing needs. Resources to support the work in this episode: Live your Values card deck by Lisa Congdon & Andreea Niculescu The Crossroads of Should & Must by Elle Luna Circles of Influence worksheet Join the community Subscribe to our newsletter Bec...2023-05-1242 min

Create Your WayHow can Self-Care Support your Mental Health?In this episode of Fill Up Your Cup, we're exploring how self-care can support your mental health. We'll define what self-care is and help you understand what the right self-care is for you. We'll also discuss the importance of doing a self check-in and setting a self-care goal that directly supports your emotional and mental well-being. If you're feeling stressed, overwhelmed, or simply need to prioritize your self-care, this episode is for you! So grab a cup of tea, take a deep breath, and join me for some self-care goodness. --------------------------------------- If you want to...2023-05-0529 min

Create Your Way7 Ways to Refresh Your Self-Care Routines for Spring | Fill Up Your Cup LIVE March 2023Join me for this special live edition of Fill Up Your Cup Podcast where I share 7 ways you can refresh your self-care practice for the new season. I dive into how you can use your understanding of your own basic human needs to show up for yourself more mindfully and I talk about the 3 pillars of my self-care practice. I also chat live with guests and answer questions about self-care and emotional wellbeing! It’s a jam-packed BUMPER end of season episode that you’re not going to want to miss! In this episode: Try Cr...2023-03-3058 min

Create Your WayPouring Out Some Answers: Answers to Your Burning Questions from the Listener’s Question CupIn this special end of season episode, I dive into the 'Question Cup' and answer some of the questions that listeners sent in throughout Season 2 of Fill Up Your Cup. From self-care ideas to feeling more confident, we cover a variety of topics that will help you add more feel-goodness into your life. In this episode I answer: How to tell someone you need space to practice self-care? What strategies do you recommend to be more accountable? How to teach others to be more kind? How can I feel less guilty about practicing self-care? How can I...2023-03-2350 min

Create Your WayBuilding Better Habits: How to change up your routines, One Step At A Time!In this episode of Fill Up Your Cup, I'm sharing some tips for building healthy; from setting realistic goals to finding what works best for you, I'll be sharing some insights on how to make healthy habits stick for the long term. Whether you're looking to improve your fitness, eat healthier, or manage stress better, these tips will help you get started and stay motivated. So grab a cuppa and join me as we explore some practical ways to make healthy habits a part of your daily routine. In this episode: Read A...2023-03-1646 min

Create Your WayBalance Your Life: Managing Stress and Finding Calm Through Feel-GOOD Self-CareIn this episode of Fill Up Your Cup podcast as we explore the importance of self-care and finding balance in our busy lives. From practical tips for managing stress to creating a feel-good self-care routine, we discuss strategies that can help you prioritise your well-being and achieve a greater sense of calm and balance. Whether you're a busy professional, a student, or a stay-at-home parent, this episode offers actionable insights and inspiration for cultivating a more balanced and fulfilling life. In this episode: Register for Fill Up Your cup LIVE Why Has Nobody Told Me...2023-03-0951 min

Create Your WayFinding Freedom from Busy: Practical Strategies for Joyful Stress Management with Danielle BrookerJoin me for a conversation with Danielle Brooker, a Joy Activation Coach and author of "Freedom from Busy: Practical Strategies to Release Your Inner Control Freak and Reclaim your Joy". In this episode of Fill Up Your Cup podcast, Danielle shares practical tips and strategies for managing stress, prioritizing self-care, and finding balance in our busy lives. If you're looking to add more joy, creativity, confidence, and feel-goodness into your life, this episode is a must-listen! In this episode: Find out more about Danielle & her coaching services Follow Danielle on Instagram Shop Danielle’s boo...2023-03-0253 min

Create Your WayFinding Your Perfect Self-Care Match: Tips for Choosing the Right Action for YouIn this episode, we dive back into the world of self-care and I share tips on how to choose the right self-care action for your needs. From considering your needs and feasibility to experimenting and approaching self-care with a mindset of kindness, we cover it all. Tune in to learn how to make self-care work for you and boost your overall well-being. In this episode: Revisit S1 E02 - what actually is self-care? See what the self-care cycle is all about over on @fillupyourcuppod on insta Sign up for Fill Up Your Cup LIVE a...2023-02-2333 min

Create Your WayBFFs and Business: A Fun and Insightful Look at Friendship with Rachel Waring and Ellie Kime of the Business Proposal PodcastIn this episode, we sit down with Rachel Waring and Ellie Kime, the best friends and co-hosts of the Business Proposal Podcast. Rachel and Ellie share their insights on the ups and downs of friendship, including the challenges of maintaining a close bond over time, the importance of communication, and the value of supporting each other through life's ups and downs. They also discuss how their friendship has evolved since starting their podcast, and the role it has played in building their successful show. This fun and insightful conversation is a must-listen for anyone interested in the joys and...2023-02-1652 min

Create Your Way14 ways you can be your own Valentine & work on your relationship with ’self’ this year!In this week’s episode, we’re taking a crash course on how to improve the MOST important relationship in all our lives: the one that we have with ourselves! I will teach you how you can bring the same values that you look for in other relationships in your life, to the relationship you have with yourself and give you 14 actionable ideas to help you start showing up for yourself with love this Valentine’s day. In this episode: Register for my FREE self-love & confidence Valentine’s day workshop Get inspiration for positive post-its f...2023-02-0953 min

Create Your WayHow to fill up your relationship with SELF through mindfulnessMindfulness can be a really powerful tool to have in our self-care kit to help us move through those BIG feelings or challenging moments. But what actually IS mindfulness? In this episode I break down and define what mindfulness is and how you can use it to move through uncomfortable feelings and stay connected to our personal values. In this episode: Emotional intelligence: Mindfulness by the Harvard Business Review Register for my FREE Valentines Self-image workshop on Monday February 13th If you want to submit a question, personal dilemma or an episode topic su...2023-02-0259 min

Create Your WayReset your mindset algorithm with Mindset & Manifestation coach Chloe SladeWhat if your mind had a ‘for you page’ and you had the power to filter what took up space on it - how would that change the way you speak to yourself? In this episode, I sit down with mindset & manifestation coach Chloe Slade, who shares her top tips for resetting the algorithm of your mindset and thought patterns through the stories you believe about yourself. We chat all things manifestation, self-image, self-worth and how you can start making space in your life NOW for the big dreams you want to achieve this year. In thi...2023-01-261h 05

Create Your WayRaise your resilience, get clarity & create the life you REALLY want with life coach Laura Ogilvie-JonesContinuing our January focus on goal setting, this week I sat down with life coach Laura Ogilvie-Jones to talk about how we can find clarity, create goals with feeling and increase our resilience by supporting ourselves through the challenges we face on the way. In this episode: Visit Laura’s website Enquire about 1:1 coach with Laura Follow Laura on Instagram Brené Brown Daring Greatly If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box OR by se...2023-01-1957 min

Create Your WayEasing into 2023 with intentional, self-compassionate goalsIn this episode I get real & vulnerable about my experience with burnout in 2022 and how a lack of clarity made moving through the challenges of the year so much more difficult. I share how I’m approaching this new year with a different mindset and why I’m setting intentions instead of specific end result focused targets. I also breakdown how you can set intentional, self-compassionate goals & ground yourself in the energy of your word of the year! Get ready to make 2023 the year you dream BIG and feel GOOD. In this episode: Reflect on 20...2023-01-1245 min

Create Your WaySetting sustainable health & fitness goals with Nutrition Coach Jayne JonesFresh off the back of the holiday season, I sat down with Nutrition Coach Jayne Jones to chat about how we can set healthy, sustainable food & fitness goals this year. Jayne breaks down some of the common misconceptions she has experienced with her patients & clients about food and explains why those trendy ‘new year, new me’ crash diets will not help you on your long term health journey. In this episode: Mental health info & resources Order a copy of Atomic Habits by James Clear Sign up for an intro to journaling this New Year season...2023-01-0544 min

Create Your Way12 ways to keep your cup topped up during the holiday season!Celebrate the end of season 1 & the festive season with me in this very special holiday edition of Fill Up Your Cup! I share 12 ways that you can look after your wellbeing and keep your cups topped up in the run into the new year. We chat boundaries, movement breaks, gentle goal setting & SO much more! In this episode: Help me celebrate season 1 by leaving a review of the podcast on your favourite place to stream Fill Up Your Cup Listen to the Business Proposal Podcast Download Notion for your holiday planning Get instant access t...2022-12-0839 min

Create Your WayOvercoming winter wellbeing barriers with meaningful self-careIn this special season 1 bonus episode I’m sharing some of the winter wellbeing workshop I ran in November 2021. I share tips on how to define what self-care is to you and how to use the self-care cycle to create a meaningful selfcare practice that will help you overcome seasonal barriers. In this episode: Register for fill up your cup ‘live with laura’ before December 3rd Access the full Selfcare through the seasons workshop & workbook instantly for only €9.99 If you want to submit a question, personal dilemma or an episode topic suggestion...2022-12-0129 min

Create Your Way3 Steps to starting a Gratitude Practice before the end of the yearLet me share the story of how a book about Gratitude changed my mindset, and with it, my life! In today’s episode I’m breaking down three steps you need to take in order to add a daily gratitude practice to your life and all the wonderful benefits that will come with it. In this episode: The Gratitude Diaries by Janice Kaplan Get an all access subscription to Creative Fabrica before december 2nd for just $59 for the year Share something you are grateful for before the end of 2022 & tag me as @fillupyourcuppod on Instag...2022-11-2440 min

Create Your WayDigital boundaries in a digital age part 2: stopping the social scrollIn the second part of our special on digital boundaries I’m sharing my top tips on how to set better boundaries around your relationship with your phone and social media. I walk you through the different settings you can set up on your phone and within your favourite social media apps to help you get more mindful about your screen time and I share lots of ideas for phone free fun downtime when you need to disconnect. In this episode: Register for the feel-GOOD masterclass before Nov. 30th Mental health support info & resources How...2022-11-1744 min

Create Your WayDigital boundaries in a digital age part 1: improving your work-life balanceIn this episode we dive into the topic of technology and how it has changed our relationship to “work-life balance” since 2020. I also share 10 mindful actions you can take to help establish better digital boundaries around work communication. In this episode: Register for the feel-GOOD masterclass before Nov. 30th Mental health & wellbeing support information & resources How to set up focus modes on iOS devices Listen back on episode 6 to learn how to claim back more of your own time If you want to submit a question, personal dilemma or an episode topic s...2022-11-1040 min

The Black Ferns ShowWelsh rugby broadcaster Laura-Jane Jones reflects on Rugby World Cup semi-finals - 07/11/22Laura-Jane Jones joined the show to talk all things Rugby World Cup and the possible women's Lions tour to NZ. Learn more about your ad choices. Visit megaphone.fm/adchoices 2022-11-0718 min

Create Your WayThe perfectionist & people-pleaser’s 5 step guide to recovery!If you’re a perfectionist, people pleaser or ‘fixer’ then this episode is JUST what you need! I’m breaking down the steps to getting out of fixing mode and into a growth mindset. Let’s work the steps and break our people pleasing, need to control habits. In this episode: Register for the feel-GOOD masterclass The life changing magic of not giving a F*ck! By Sarah Knight If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion...2022-11-0341 min

The Black Ferns ShowWelsh rugby broadcaster Laura-Jane Jones - 31/10/22Laura-Jane Jones joined the show to talk all things Rugby World Cup. Learn more about your ad choices. Visit megaphone.fm/adchoices 2022-10-3115 min

Create Your Way5 ACTIONABLE steps to silencing your inner critic!In this episode I share 5 easy, actionable steps to help you become more mindful of the way you speak to yourself and reframe that self-talk to be more supportive and growth focused. In this episode: Mental health support info & resources Send me a coffee with ko-fi! Let me know how you get on with these steps by reaching out to me on instagram! If you want to submit a question, personal dilemma or an episode topic suggestion you can do so by adding to the Fill Up Your Cup suggestion box. If...2022-10-2746 min

Create Your WaySo, you don’t think that you have time for self-care?We all have the same 24 hours in a day & most of us feel like it’s never enough. What if I told you I could teach you how to unlock extra time to do the things you want to do more of? In this week’s episode we’re taking a good hard look at how we budget our time so we never have to say we don’t have time for rest again! In this episode: Mental health support info & resource links FREE time budgeting template Register for 7 days of mindful selfcare If you want to...2022-10-2036 min

Create Your WayBurnout, Breaks, Boundaries & Bounce-back!In this episode I breakdown burnout, share my personal experiences with it and the ‘let down effect’ and talk about the importance of finding rest from high stress living. In this episode: Join the podcast newsletter Send my your stories about burnout or pop me a DM to @fillupyourcuppod on instagram Mental health support info WHO article on burnout Mental UK article on burnout Psychology Today article on burnout FREE selflove webinar WebMD article about Marc Schoen & The Let Down Effect Set Boundaries Find Peace by Nedra Glover Tawwab If you want to...2022-10-1333 min

Create Your WayUsing journaling to help navigate BIG feelings.October 10th is World Mental Health Day, so in this episode we’re diving into lots of BIG feelings and learning how we can use a journaling practice to help us navigate & move through them. I share some of my favourite journaling exercises and jump into some BIG listeners' questions on the topics of fear & getting out of your comfort-zone! In this episode: Find out more about World Mental Health Day Mental Health support info & resources Join the FREE intro to mindful journaling course If you want to submit a question, personal dilemma or...2022-10-0637 min

Create Your WayHow to set self-compassionate monthly goals (& actually achieve them!)After a lot of trial & error I’ve created a monthly goal setting method that not only feels GOOD, but that actually helps me consistently show up for my personal growth. In this episode I break down the 4 steps of my mindful monthly goal setting method so that you can set yourself some meaningful personal goals that feel achievable this month! In this episode: Download my mindful monthly goal setting template C25K running training app FREE self-love & appreciate workshop If you want to submit a question, personal dilemma or an epis...2022-09-2926 min

Create Your WayOkay but, what actually IS selfcare?In this episode I take a deep dive into defining ‘self-care’ and share with you some of the practical approaches & tools I use to teach about selfcare in my workshops. We explore the 3 selfcare pillars & I share a guided body scan practice you can do to check in with yourself daily. Mentioned in this episode: Why Has Nobody Told Me This Before? By Dr. Julie Smith. FREE 7 Days of Mindful Selfcare email course. FREE mindful monthly goal planner template. If you want to submit a question, personal dilemma or an episode topic...2022-09-2223 min

Create Your WayAre your cups running on empty?We’ve all heard the saying, “you can’t pour from an empty cup”, but what if it wasn’t just one cup we were pouring from? What if we had a whole cupboard of cups to pour from, one for each different area of our wellbeing? Are you ready to open your wellbeing cupboard & take a look inside to see which of your cups might need a top up? Well in this pilot episode of Fill Up Your Cup I’ll begin to guide you through how you can do just that. If you want to submit...2022-09-1515 min

SIM Radio NetworkChatting with Nat - Recording Artist Laura Jane JonesLaura Jane Jones is originally from just outside Detroit, Michigan. She is multi-ethnic and was adopted into a multi-ethnic family. From a young age she had a world view which stemmed from her family being comprised of asians, caucasians, african americans and latinos. Her adopted father was a white man and a civil rights activist, he became a federal judge appointed by Jimmy Carter. She grew up listening to jazz, latin jazz, salsa and R & B mostly. Her household was filled with intellect, and her parents encouraged her creativity and individuality. Laura Jane Jones grew up doing m...2022-03-101h 03

Sisters In Music RadioChatting with Nat - Recording Artist Laura Jane JonesLaura Jane Jones is originally from just outside Detroit, Michigan. She is multi-ethnic and was adopted into a multi-ethnic family. From a young age she had a world view which stemmed from her family being comprised of asians, caucasians, african americans and latinos. Her adopted father was a white man and a civil rights activist, he became a federal judge appointed by Jimmy Carter. She grew up listening to jazz, latin jazz, salsa and R & B mostly. Her household was filled with intellect, and her parents encouraged her creativity and individuality. Laura Jane Jones grew up doing mostly mu...2022-03-101h 03

Mama JoyEpisode 101: The Magic Of You, With Laura Jane JonesFor the first time ever we have a second-round interview with a guest on the Let It Shine Podcast. And in some ways, Laura Jane Jones, requires little introduction. I rave about her and her work all the time, particularly if you hang out on Instagram with me. Laura first shared her story in Episode 43, and how she started tapping into her creativity as a way to manage change and stress. Fast-forward around 12 months since that conversation and so much has evolved for her! In today’s episode we get into the juicy details of how she published he...2021-09-141h 04

She Has A Goal In MindEpisode 18 - Laura-Jane JonesThis week's guest is sports broadcaster and CEO of Blonde Ambition Media, Laura-Jane Jones! She told us about how she began her career in sport, working her way up in Sky Sports, starting her own company, her love for telling peoples stories and why being yourself is so important. Please follow us on social media @agoalinmindpodcast for weekly episode updates! We hope you enjoy listening, Darcey & Gabriella x 2021-05-151h 00 $Will Greenwood\'s Rugby Podcast$ Will Greenwood's Rugby PodcastRound 6 European Rugby wrap-up with Will Greenwood & Laura-Jane JonesLaura-Jane Jones chats with Will Greenwood all things round 6 of the European Champions Cup.2017-01-2321 min