Shows
A Little Bit EasierHow to Make Friends as an AdultHaving meaningful friendships is important. For most people it's also very hard to make friends as an adult. In this episode we discuss how to meet people that share your interests, how to get over the weirdness of asking someone out on a friend date, and how to go from an initial connection to actually becoming friends.2025-02-2652 min
A Little Bit EasierWintering and Time ScarcityPam and Sarah explore themes of time scarcity, overwhelm, and the importance of aligning actions with personal values. Pam shares her experience of feeling overwhelmed with commitments that she made when she was less busy. They discuss the concept of 'wintering' as a metaphor for coping with difficult times and the importance of embracing life's cyclical nature. The conversation also touches on the challenges of making friends as adults and the significance of emotional intelligence, with Sarah sharing her experience in a new course on the subject.The course Sarah is taking can be...2025-02-1231 min
A Little Bit EasierMastering Boundaries To Be Your Best SelfIn this conversation, Pam and Sarah delve into the often overlooked yet crucial topic of boundaries. They discuss the complexity and nuances of setting boundaries with oneself and others, emphasizing the importance of self-awareness and personal growth.
The conversation highlights practical strategies for establishing and maintaining boundaries, particularly in the context of personal commitments and relationships. They encourage listeners to reflect on their own boundaries and provide actionable advice for fostering healthier interactions and self-care practices.
Grab the free, printable habit tracker we mention here: https://makingiteasy.substack.com/p/interesting-things-from-december
T...2025-01-2946 min
A Little Bit EasierGrowth and Spaciousness: Setting the Tone for 2025Pam and Sarah reflect on their experiences over the past year, share tips for setting intentions for the new year, and discuss the importance of growth and spaciousness. They share their personal keywords for 2025, growth and spaciousness, which leads to a conversation about the need to consciously allocate energy towards what brings joy and fulfillment, while also planting seeds for future opportunities.
Get Sarah's Intention Setting Guide for 2025 for free here: https://www.sarahlang.ca/workbook
Sign up for Pam's weekly dinner meal plan newsletter here: https://makingiteasy.substack.com/
2025-01-0133 min
A Little Bit EasierHow To Make 2025 Your Best Year YetGet your new year planning guide here: https://www.sarahlang.ca/workbook
In this conversation, Pam and Sarah discuss the importance of reflecting on the past year and setting intentions for the upcoming year. They introduce a guide designed to facilitate this process, emphasizing the significance of self-awareness, goal setting, and establishing boundaries. The discussion covers how to effectively review the previous year, dream big for the next year, and create actionable intentions while maintaining a focus on personal growth and contribution.2024-12-1932 min
A Little Bit EasierHow To Be More VisibleIn this conversation, Pam and Sarah delve into the multifaceted concept of visibility, exploring its significance in both personal and professional contexts. They discuss the challenges individuals face in becoming visible, particularly the fears associated with judgment and safety.
The conversation emphasizes the importance of self-advocacy, the benefits of visibility, and practical strategies for building confidence and finding one's voice. Through personal anecdotes and insights, they encourage listeners to embrace their visibility journey and recognize the value they bring to the table.
Takeaways
Visibility means being seen and heard for your contributions.
Everyone has...2024-12-0442 min
A Little Bit EasierHow To Handle Stress and Build ResilienceLearn about the concept of the window of tolerance for stress and how to build a foundation that helps you become more resilient and manage stress more effectively.
Takeaways
Building a strong foundation of self-care is crucial for managing stress.
Setting boundaries is essential for protecting our mental health.
Self-awareness is key to recognizing when we are stressed.
Nutrition and sleep significantly impact our ability to manage stress.
Taking breaks and allowing for unwinding time can help reset our minds.
Experimenting with different strategies can lead to better stress management.
2024-11-2059 min
A Little Bit EasierWhat We Learned This SummerWe’re back from our summer hiatus that lasted longer than planned because life happens and that's okay.
Listen to this conversation to hear us catch up on how our time off was, including discussions about:
Being present while traveling with loved ones
How quickly (or not) change actually happens
Working with low energy seasons
Planning around your business’s cycles
Pam’s surprising anxiety trigger
Sarah’s tips for hiring
Hire Sarah here: https://www.sarahlang.ca/
Hire Pam here: https...2024-11-0657 min
A Little Bit EasierThe Myth of ClosureIn this episode, Pam and Sarah discuss the idea of letting go of the need for closure and the importance of forgiveness without receiving an apology. They share their personal experiences with closure and how they handle situations where they don't receive the apology they want. They emphasize the importance of accepting reality, practicing self-compassion, and doing the internal work to find closure on your own. They also discuss the external actions that can be taken, such as engaging in activities that bring joy and fulfillment, and seeking emotional release through talking to a friend or venting. They conclude...2024-07-1029 min
A Little Bit EasierThe Secret to Personal GrowthIn this episode, Sarah and Pam discuss self-compassion, which is the key to accelerating any type of personal growth. Expect to learn what self-compassion actually is, steps to build the practice into your daily life, and actionable tools you can use today.
Takeaways
Self-compassion is essential for personal growth and overcoming challenges.
Understanding oneself and the reasons behind one's actions is key to developing self-compassion.
Building self-compassion leads to increased self-trust, resilience, and the ability to take risks.
Self-compassion improves relationships and creates a psychologically safe environment.
Tools for building...2024-06-2642 min
A Little Bit EasierWhy You Should Apologize MoreIn this episode, Sarah and Pam discuss why you should get better at apologizing and do it more often. You'll learn why apologizing is especially important when the need to apologize to repair a wrong isn't as apparent, how to apologize effectively, and how sincere apologies actually change memories.
Takeaways
Apologizing repairs relationships and strengthens connections.
Apologizing is a vulnerable form of communication that improves communication skills and fosters self-compassion.
Apologizing sets a positive example for others, especially children, and creates a culture of forgiveness and acceptance.
Being specific about what you are...2024-06-1240 min
A Little Bit EasierHow to Navigate a LayoffThis conversation revolves around personal experiences of job loss and layoffs, and provides tips for dealing with the emotional and practical aspects of a layoff. Sarah and Pam discuss the emotional impact of a layoff, the importance of self-care and self-reflection, and the need to build a strong support network. They also emphasize the significance of financial preparedness and continuous skill development. The conversation concludes with advice on how friends can support someone who has been laid off.
Takeaways
Experiencing a layoff can have a significant emotional impact, including feelings...2024-05-2937 min
A Little Bit EasierHow to Use Gratitude to Feel HappierIn this episode, Sarah and Pam discuss gratitude as an antidote to negativity bias and a path to happiness. Learn how gratitude is a habit that you can cultivate through practices such as journaling, mindfulness, and creating rituals. Developing a gratitude practice makes you feel in control of your life and increases satisfaction and happiness. Sharing gratitude with others can even improve personal relationships and workplace dynamics.
The Ted Talk we mention: https://www.youtube.com/watch?v=UtBsl3j0YRQ
The background sound app we mention: https://mynoise.net/2024-05-1537 min
A Little Bit EasierReading for FunThis conversation explores the decline in reading for pleasure and the importance of rebuilding the skill. We discuss the reasons why reading is important, such as the joy and relaxation it brings, the opportunity to learn from stories, and the development of concentration and critical thinking skills. The conversation also highlights the role of reading as a model for children and the need to reverse the trend of decreased reading among kids.
In this conversation, Pam and Sarah discuss strategies for developing a reading habit. They also discuss the concept of 'challenge reads' and the power of...2024-05-0154 min
A Little Bit EasierHow Confirmation and Negativity Biases Are Holding You BackIn this episode, Pam and Sarah discuss the cognitive biases of negativity bias and confirmation bias. They explain how these biases work together to create a powerful feedback loop, leading to negative thinking and confirmation-seeking behavior. The negativity bias is the tendency to give more weight to negative information, while confirmation bias is the tendency to seek information that confirms pre-existing beliefs. These biases are rooted in evolutionary survival mechanisms and can have a significant impact on our daily lives.
Takeaways
Negativity bias is the tendency to give more weight to negative information, while confirmation bias...2024-04-1747 min
A Little Bit EasierThe Sunk Cost FallacyIn this conversation we explore the concept of sunk cost fallacy, which is the tendency to continue investing resources in something even when it's no longer beneficial. Examples include staying in an unfulfilling job or relationship and continuing to pay for unused memberships or subscriptions.
Takeaways
Sunk cost fallacy is the tendency to continue investing in something even when it's no longer beneficial.
Awareness of the sunk cost fallacy can lead to positive outcomes, such as saving money and building resilience.
The fear of failure and the desire to maintain self-worth often drive the sunk cost...2024-04-0342 min
A Little Bit EasierThe Seven Types of RestIn this episode, we discuss the concept of rest and the seven types of rest identified by Dr. Saundra Dalton-Smith. The seven types of rest are physical rest, mental rest, spiritual rest, emotional rest, sensory rest, social rest, and creative rest.
We took the seven types of rest quiz to see where we were deficient. We share our results, ways we're working to address our rest deficits, and offer practical tips for each type of rest. As always, we emphasize the need for self-awareness and self-care.
Take the quiz here: https://www.restquiz.com/quiz/re...2024-03-2045 min
A Little Bit EasierHow to Respect Your SleepIn this episode, Pam and Sarah discuss various strategies and habits for improving sleep quality. They share their different perspectives on sleep and their natural sleep schedules.
They share their nighttime routines. Sarah's is more traditional with reading, magnesium, and journaling. Pam's is weirder and includes the use of nose strips and mouth tape for better breathing during sleep. They emphasize the importance of establishing a sleep routine and respecting one's sleep needs.
They also explore the benefits of sunlight exposure in the morning for regulating the circadian rhythm. The conversation covers the role of...2024-03-0648 min
A Little Bit EasierIs Entrepreneurship Right For You?In this conversation, Pam and Sarah discuss their journeys into self-employment and the differences between being self-employed and having a traditional job.
They explore the themes of stability vs. freedom, income predictability, career growth and development, and work-life balance. They highlight the pros and cons of each and provide insights into how to navigate these aspects of entrepreneurship.
They discuss finding support and guidance, taking creative urges seriously, networking, and learning as you go.
Takeaways
-Self-employment offers the freedom to set your own schedule and choose the projects you work on, but it also requires careful financial planning and...2024-02-2140 min
A Little Bit EasierBook Club | Unwinding Anxiety by Dr. Jud BrewerIn this conversation, Pam and Sarah discuss anxiety through the lens of the book 'Unwinding Anxiety' by Dr. Jud Brewer. They share their personal experiences with anxiety and how it affects their lives. They explore the concept of anxiety as a habit and the habit loop that reinforces anxious behaviors.
They discuss the physical manifestations of anxiety and the role of self-judgment in perpetuating anxiety. They delve into the process of retraining the brain, including awareness, identifying the reward, and practicing mindfulness and curiosity. They explore the concept of interest curiosity and how it can be fostered...2024-02-0749 min
A Little Bit EasierPublic Speaking TipsAs a follow up to the last episode on Permission to Speak by Samara Bay, Pam and Sarah discuss tips for public speaking and using your voice effectively.
They emphasize the importance of investigating your stories about speaking so you can change your personal narrative and suggest building confidence by focusing on past successes.
Takeaways
Change the narrative around speaking and focus on past successes to build confidence.
Connect with the audience and speak with passion and emotion.
Modulate your pitch to add impact to your message.
Thoroughly prepare and practice to deliver a...2024-01-2438 min
A Little Bit EasierBook Club | Permission To Speak by Samara BayIn this episode, Pam and Sarah discuss the book 'Permission to Speak: How to Change What Power Sounds Like Starting With You' by Samara Bay.
They explore topics such as developing confidence in speaking, expanding the definition of public speaking, the influence of pitch and voice perception, accepting and appreciating your voice, managing emotion while speaking, the power dynamics of speaking up, connecting with your audience and message, challenging traditional male standards, and reframing apologizing and offense.
They also discuss the importance of authenticity, taking up space, and using your voice as a tool to have a greater impact...2024-01-1051 min
A Little Bit EasierEnd of Year Musings and New Year AdviceLinks mentioned:
NYT article about cost of subscriptions: https://www.nytimes.com/2023/11/19/opinion/subscriptions-netflix-apple-cost.html
Box breathing demo: https://www.youtube.com/watch?v=a7uQXDkxEtM
In this episode rather than having one large topic to discuss, Pam and Sarah have a free flowing conversation about changes they're working on making in the new year and advice for listeners. Also, Sarah shows her coaching ability by skillfully calling out when Pam's need for control shows up repeatedly.
They discuss various topics related to mindfulness, meditation, budgeting, starting new things, and practicing generosity. They share insights and personal experiences, debunk...2023-12-2742 min
A Little Bit EasierNew Year Planning and Intention SettingDownload the New Year Intention Setting Guide at https://www.sarahlang.ca/workbook
Watch A Little Bit Easier Episode 10 Embracing, Encouraging, and Celebrating Change for the conversation about quitting things that we mention in this episode.
In this conversation, Pam and Sarah discuss the process of reflecting on the past year and planning for the new year. They introduce a workbook that helps individuals set intentions and create a vision for the upcoming year. The workbook encourages reflection on monthly highlights and analysis of lessons learned. It also guides individuals in setting intentions for different areas of their lives...2023-12-1343 min
A Little Bit EasierBook Club | Four Thousand Weeks by Oliver Burkeman (Part 2)In this episode, Sarah and Pam discuss Part 2 of Four Thousand Weeks Time Management for Mortals by Oliver Burkeman.
If you haven't read the book, we highly recommend it but you can listen before you read it.
If you have read it, listen then leave us a comment about your big takeaways.
Get a full transcript at easiershow.com2023-11-2943 min
A Little Bit EasierBook Club | Four Thousand Weeks by Oliver Burkeman (Part 1)In this episode, Sarah and Pam discuss Part 1 of Four Thousand Weeks Time Management for Mortals by Oliver Burkeman.
If you haven't read the book, we highly recommend it but you can listen before you read it.
If you have read it, listen then leave us a comment about your big takeaways.
Get a full transcript at easiershow.com2023-11-1556 min
A Little Bit EasierNavigating Mentally and Emotionally Difficult TimesIn this episode Sarah and Pam discuss strategies for getting through times when you are distracted, overwhelmed, or just not feeling your best. 2023-11-0123 min
A Little Bit EasierWhy Asking for Help is So Hard and How to Get Better At ItIn this episode, Sarah and Pam discuss:
Why asking for help is so important
How developing the skill of asking for help makes life better and easier
That asking for help is a leadership concept
That asking for help is a core competency that we should all work on
The myriad reasons asking for help is so hard
How being a pleaser intersects with difficulty asking for help
The irrational desire to "clean up" the problem before asking for help
...2023-10-1841 min
A Little Bit EasierProcesses, Habits, and Other Ways to Create SpaceIn this episode, Sarah and Pam discuss:
Using technology (or not) to make processes easier
The benefits of processing mundane things
Freeing up time for more meaningful activities
How processes and habits anchor your day in healthy choices
Pam's weird breakfast and Sarah's totally normal breakfast
Meal planning recommendations
Deciding what's realistic for you
Reframing the thought that processes are boring
How having kids affected Sarah's cooking routine
Pam's journey from being a very messy person...2023-10-0450 min
A Little Bit EasierEmbracing, Encouraging, and Celebrating ChangeIn this episode, Sarah and Pam discuss:
The paradox of wanting change while wanting things to stay the same
Why change is so hard
How confirmation bias and cognitive dissonance prevent change
How resistance to change is related to our inherent need for safety and security
A powerful question to ask yourself if you're resisting change
How being flexible and open to new information and ideas can make growth easier
How reflecting on who you were 10 years ago can help you become the person you...2023-09-2041 min
A Little Bit EasierIntentional Downtime, Starting and Quitting HobbiesIn this episode Pam & Sarah discuss:
The importance of having hobbies as adults
Thinking of hobbies and downtime as a radical act
How your stories about what you can't do are holding you back from possible joy
How hobbies can create social connection
Why intentional downtime is important
What being engaged with moments of pleasure can do for the rest of your life
How trying new things, even if you're bad at them, makes you better at other things
How intentional downtime makes you more productive
The power of asking "Can I do this?"
Starting with a minimum viable...2023-09-0630 min
A Little Bit EasierSubjective Age, Growth Mindset at Any Age, and Trying New ThingsSorry for the echo on this episode. We're still working out some technical kinks.
In this episode, Sarah and Pam discuss:
Subjective age, what it is and how it impacts how you behave
What age each of us feels anchored to and why
The conflict you may feel between your younger subjective age and how old your body feels or looks
How important life stages, accomplishments, or trauma can impact subjective age
The pressure to hide your age or present as...2023-08-2324 min
A Little Bit EasierSetbacks, Quicker Recovery, and Developing ResiliencyIn this episode, Sarah and Pam discuss:
Bouncing back from failures, real or perceived
What recovery from set backs really means
Building up your recovery "muscles"
How getting better at recovery helps you learn new things and take on new challenges
Why your expectations of how things "should go" affect your ability to recover
That being able to recover quickly is a habit you can develop with practice
That your story of what happened may not be what other people experienced and...2023-08-0934 min
A Little Bit EasierMeaningful Productivity, Mindful Focus, & The Radical Act of Not Producing
In this episode Pam & Sarah discuss:
What meaningful productivity is and how this differs from most productivity discussions
How to focus on the quality of how you spend your time rather than the quantity of work you get done
The rebound effect from hustle culture
How to feel at peace with what you can't do
How to feel motivated by Oliver Burkeman's 4,000 weeks concept
The pitfalls of to-do lists
The things Pam and Sarah have become more mindful of regarding h...2023-07-2649 min
A Little Bit EasierProcrastination, Avoidance, & RationalizationIn this episode Pam & Sarah discuss:
The difference between avoidance and procrastination.
What we're really avoiding (it's not the actual thing you're putting off).
Sarah's surprising personal example of avoidance.
How to identify avoidance in your own life.
What "productive procrastination" is and the harm it can do.
How avoidance is a defense mechanism.
Building awareness of your own avoidant tendencies.
How we rationalize procrastination to avoid the shame of not accomplishing things.
Using boundaries to limit procrastination.
Why Sarah calls having a clear vision of what you want a 'golden nugget'.
How to connect with your future self...2023-07-1251 min
A Little Bit EasierIdentifying, Understanding, and Mitigating Your Pleasing TendencyIn this episode Sarah & Pam discuss:
What people pleasing is and why it's often misunderstood.
How to know if you're a people pleaser.
The difference between being nice and pleasing.
The downsides of people pleasing.
How pleasing can actually drive people away.
The little ways that pleasing shows up in our day-to-day and creates a pattern that has a larger impact.
How pleasing affects relationships.
Where the desire to please comes from.
2023-06-2859 min
A Little Bit EasierCauses, Manifestations, and Strategies for Working with PerfectionismIn this episode Sarah & Pam discuss:
How perfectionism shows up in different ways for different people.
Why perfectionists don’t actually identify as perfectionists.
How perfectionism fuels anxiety.
How being a high achieving child can lead to perfectionism as an adult.
How perfectionism can prevent you from having fun hobbies.
How avoidance is actually perfectionism.
How perfectionism can limit your career potential.
Phrases that can help reframe thoughts that are holding you back....2023-06-1456 min
A Little Bit EasierVacation Anxiety, Feeling Accomplished Every Day, and Managing Priorities
In this episode Pam & Sarah discuss:
How to adjust to taking vacations again and fully disconnecting from work.
How setting boundaries and communication relieve work-related vacation anxiety.
How focusing on one priority at a time makes you more present so you can bet better at what you’re doing in each moment.
How being present and mindful helps you enjoy your life more.
How asking “What do I want to remember about this time?” helps you focus on what matters.
How to fee...2023-05-3154 min
A Little Bit EasierImperfect Morning Routines, Journaling Tips, and Everyday MindfulnessIn this episode Pam & Sarah discuss:
Their imperfect morning routines.
How to Sarah uses daily affirmations in journaling.
Why Pam doesn't use affirmations.
How to get into journaling (even if you've tried many times before).
Why journaling is a powerful tool for reflection and growth.
The big differences in how Sarah and Pam each journal.
The concept of "tiny moments, many times".
How to bring mindfulness into your day-to-day to create a sense a calm.
How to create space between an...2023-05-1732 min