How will my dream life impact my core relationships?

If there is a part of you yearning for a different, better, bigger, easier, happier life while simultaneously not wanting to threaten relationships with people you care deeply about, this episode is for you.

Listen to the song mentioned in the episode: Half of My Hometown video

If you’re like many of the high achievers I work with, it’s likely that you have too much on your plate. I created The Life Review to help you get clear on exactly what is feeling like too much so you can take steps to have a life that feels both full and spacious. Download The Life Review here.

Love the episode? Like the show? Subscribe and leave a review.

Interested in 1-1 coaching? Book a call to tell me more about where you’re at right now, your vision of your future self, and to see if it makes sense for us to work together.

You’re Not Getting Graded At Life

Trying to get an A in life is likely keeping you stuck and holding you back from a whole lot of happiness. 

A lot of high-achievers are making a super simple mistake with their life…and they don’t even realize it because everyone else in their life is doing the same thing. In this episode, I reveal the simple, invisible thing leading to life on the hamster wheel and what to do about it so that you can move from underwater achiever to become an everyday visionary. If you don’t feel as happy and fulfilled as you think you should or thought you would by now, listen in to learn how you can start to live as your happy future self now.

If you’re like many of the high achievers I work with, it’s likely that you have too much on your plate. I created The Life Review to help you get clear on exactly what is feeling like too much so you can take steps to have a life that feels both full and spacious. Download The Life Review here.

Love the episode? Like the show? Subscribe and leave a review.

Interested in 1-1 coaching? Book a call to tell me more about where you’re at right now, your vision of your future self, and to see if it makes sense for us to work together.

It’s not your job to keep up with everything

When are you going to realize it’s not your job to keep up with everything?

That it’s not your job to keep up with the email, the laundry, the dishes, the social requests.
It’s not your job to “get ahead of it.”
What if…
We do the laundry when we want clean clothes.
We do the dishes when we want a clean kitchen, or when we want a mindless activity.
We reply to email when we’ve got an update, when we want to connect with someone.
We’re spending so much of our lives feeling behind. Living up to expectations, playing according to some rules.
The asap life is getting us down.
We’ll be able to be happy when…
We’ll be able to relax when…
We’ll be able to do the thing we really want to do right now when and only when we check off some type of box, measure up to some type of external standard, when we earn it.
This is killing us. It’s killing our souls. It’s ruining our connections. It’s building up resentments. It’s making us freaking exhausted.
And we’re missing so much good, so much joy, so much life, life that’s in front of us right here right now. Birds chirping, people laughing, feeling good and relaxed in our bodies right now because we can. Because we freaking can.
Do it now. Do the thing now.
Read the magazine. Take a nap. Call a friend. Make the coffee. Drink the coffee, enjoy the coffee.
Watch the show. Look out the window.
Say no.
Say yes.
Ask for an extension.
Decide to drop the ball.
Decide what the balls are that you actually want to catch. Decide what game you actually want to play.
Is it the game of just getting by, just keeping up? Or is it the joy of getting into something. Putting your mind to something. Thinking through something. Challenging something. Creating something.
What game to you want to play?
What experience do you want to have today?
What experience do want to allow yourself to have today?
Play your game. Play it your way.
Your game and their game can coexist. Even when you think they can’t. They can. They won’t even know you’re playing a new game…at least not at first. Not until they look up and realize oh, that person’s happy. Something’s changed. What is it?
You’ll feel like you’ve dropped all kinds of freaking balls, but they won’t. Because they’ll notice the good. They’ll notice the new. Because the good is different. The good is refreshing. The good is effervescent. Welcome. Light. Joy. Ohhhh, this feels different.
We so often think we have to do something to make a change, and it’s often what we choose to not do to not care about that makes a difference. We so often think we need to set an internal boundary have an external conversation, make an external change, when really the most powerful shifts are subtle, internal shifts. Shifts in perspective, shifts in awareness. Shifts. in. focus.
We think the external thing is going to give us the internal thing. But how many times have you gotten the external thing and the so-called-guaranteed internal thing didn’t follow. What’s up with that?
I’m sure you can also think of a time when you had the internal thing but you didn’t have the external thing. How cool is that? When we realize we can have the internal thing right here right now without the external thing, that’s power. That’s freedom.
The moment you unlink the internal thing and the external thing, everything changes. A knot gets untied in you, you can let go, you can stop gripping, you can be here now, be in joy now, be in confidence now, be in ease and calm and relaxation now.
Sometimes we put the external pressure on other people, scrambling for solutions, grasping for answers, looking for the grownups and the rescuers out there. And sometimes we put the external pressure on ourselves. It’s up to US to make the external thing a reality. It’s up to us to make this happen and because we’re not making it happen, we’re failures and we can’t have what we want.
I’m not sure which one’s worse. In both, you’re at the effect of the situation. At the effect of someone who just can’t measure up and there’s nothing you can do about it. There’s nothing you can do about it. There’s nothing you can do about it. And that’s the worst part. That’s where the despair comes in. That’s where the desperation comes in. That’s where the escapism comes in. Looking for a window, looking for a way out. When all you really need to do is turn on the light. Your finger is on the light switch the whole time, your finger is on the power button the whole time. Whether you choose to use it up to you. You may not want to. You may not want to see what happens in the light.
The gripping is serving you. The external focus is serving you. The pressure is serving you. It’s keeping you safe, or so it seems.
We are born into this world. Born into this achievement culture. Sold a lie that if we just do x, y, and z then happiness will inevitably follow. But then you do x, y, and z, and a whole bunch of other letters, and you get the opposite of happiness. So then you just do double x, double y, double z, and see if that works. Or you try to jump into a different game, thinking you’ll be enough in that game. That that game will be easier.
But it’s the same game. But you’re still you in that game. And you’re still playing the game of enoughness.
Until you believe that you’re an MVP, that you contribute in a positive way, the game is going to suck.
It’s not fun to play a game you’re not good at. Don’t believe you can win.
When you’re a forward, the game isn’t going to fun if you’re put in the net. If you’re not nimble on your feet, don’t have the accuracy of a forward, you’re not going to think it’s fun or enjoyable or rewarding to be on the front line. It will much more fun for you to be on defense, to knock some guys out, to get in some people’s way.
You have to play to your strengths. You have to play to your strengths.
And only you can know where you really add value, where you really shine.
And the crazy thing is is that that place is going to be the thing that comes so freaking easy to you you don’t even know it’s a skill or that it’s valuable. But you have to trust that it is.
Your contribution can be easy to make.
Your contribution should be easy to make.
Do you want to eat food from a chef who really has to try? Who has to hem and haw and live in frustration to get it right? Who slams the plate down when the dish is finally finished like “DAMN. FINALLY.” Or would you rather eat a meal prepared by someone who loves to cook, who just “whipped it up,” and sets a place just for you, has energy left over to be present with you while you eat it. Who enjoys it with you?
I think it’s the latter.
So what’s the dish that you’re going to create today? What’s the project that you want to give your time and attention to?
When are you going to realize it’s not your job to keep up with everything? When are you going to realize it’s not your job to do everything? It’s your job to do the thing you’re good at, to dedicate yourself and your time to those few things that you’re really a rockstar at.
The universe can send someone else along to do the other things, if they really need to get done.

Mmmm – The 4 M’s of Delicious Living with Ebeth Johnson

Episode title with photo of guest Ebeth Johnson

Have you been prioritizing hustle over health, work over wellness? I know I have, and that’s exactly why I wanted to have a conversation with today’s guest, Ebeth Johnson, about her four part framework for delicious living. 

 

In this episode, you’ll hear…

  • How a doctor’s visit as a child led Ebeth to become a mindful eating coach
  • A really unique take on how worthiness fits into the wellness equation
  • Four guiding principles to balance work and wellness
  • Why breakfast is actually so important

 

Meet Ebeth Johnson:

Ebeth Johnson is a mindful eating coach and well-life mentor for women who are ready to live their most delicious life.  Through her lifestyle brands Delicious Living and Breastfeeding Chef she helps women tune into the healing power of mindful meals, empowered movement, loving self care rituals and positive mindsets.  As a professional chef, plant-based nutritionist, and media personality, Ebeth marries her love of food, cooking, wellness, and mindfulness to encourage and inspire women and their families to incorporate nourishing foods and nurturing lifestyle practices into daily life deliciously with ease and grace.

Website | Instagram | Facebook

083: The Inner Critic + Money

The Inner Critic + Money

We’re starting a new type of show on Love Always, Jo today: “the Inner Critic +” and today’s topic is the Inner Critic + Money. In this series, we’ll explore how the inner critic shows up in different areas of our lives. If you like this episode, DM me on IG and let me know what subjects you’d like me to cover next.

In today’s episode, you’ll hear…

  • What the inner critic is
  • What your inner critic might say about how to use money, debt, and keeping up with the Jones’
  • Why I love the inner critic so much
  • What’s happening when you’re looking at your budget and getting overwhelmed
  • Questions to help you reflect on your beliefs around money

 

Links mentioned:

 

Quotes:

  • I believe in buying the things you want, buying the things that bring you joy
  • You want to choose the rules that ultimately serve you
  • What if debt was neutral? What if debt wasn’t good or bad?
  • We have to remember that we are adults and we are wise and we get to choose what we navigate
  • What rules are you playing by when it comes to money? How do they fit?
  • What does future you believe about money?

 

Journal Prompts

  • What does your inner critic say about money?
  • What role do you want money to play in your life and decisions?
  • What does future you believe about money?

079: What It Really Means to Be a Highly Sensitive Person with Karina Antonopoulos

What It Really Means to Be a Highly Sensitive Person with Karina Antonopoulos | Love Always Jo Episode 79

 

In this episode of Love Always, Jo, I interview Karina Antonopoulos, Relationship & Leadership Development Coach and retreat facilitator at The Center for Highly Sensitive People.

 

In this episode Karina Antonopoulos and I discuss…

  • What it means to be a highly sensitive person (HSP)
  • A simple acronym to understand the qualities of an HSP
  • What overstimulation looks like for an HSP
  • The inner critic, intuition, and being an HSP
  • High sensation seeking
  • Being an HSP in daily life
  • Influencing the space you’re in as a beta leader
  • Tips for tapping into your own intuition
  • 3 questions to ask yourself when you get stuck
  • How to combine your intuition with your mind
  • The misconception about extroverts and introverts as highly sensitive people
  • The biggest challenges for HSPs
  • Jobs that are great for HSPs

 

Meet Karina Antonopoulos:

Karina Antonopoulos is the founder of The Center for Highly Sensitive People. She is a Relationship & Leadership Development Coach and retreat facilitator.

Karina is passionate about teaching practical skills related to abstract concepts like finding your flow and connecting to your intuition to couples, parents, and Highly Sensitive People who wish to live happier, more meaningful lives.

She believes relationships are the center of life and will support you in strengthening, deepening, and developing your relationships from a place of authenticity so you can experience greater flow and harmony at work, in your business, and in your personal life.

Website | Podcast | Community | Youtube | Book Recommendations

 

Links:

Journal Prompts:

  • What is the middle way here?
  • What would it be like to be satisfied right now?

Quotes:

  • Stop judging yourself for being a sensitive person – Joanna
  • The alternative to listening to your inner critic is listening to your intuition – Karina
  • Going through the motions can be freeing – Joanna
  • Let things be “just fine” – Joanna
  • Satisfaction comes when you know what you want and you have it -Karina
  • If something is bothering us, we can ask for what we need. – Karina
  • HSPs are better at trying to fit in because of their desire to belong, even if it isn’t a fit – Karina
  • To be a great leader you need to have awareness – Karina
  • Own the beta leadership role – Karina
  • Everyone has their own inner guide – trust they know what is good for them – Karina
  • Beta leaders are great at asking instead of telling – Karina
  • The mind is not a great decision maker. It’s not a great driver of your life. It’s always going to think of the worst case scenarios. – Karina
  • Knowing how to tap into and use your intuition is what’s going to help you excel and help you go above and beyond your peers. – Karina
  • Start asking expansive questions – Karina
  • Your intuition is your inner GPS – Karina
  • The intuition doesn’t care about what’s next. It’s cares about what’s now. – Joanna
  • If a next step feels too big, break it down into smaller steps – Karina
  • Feel for the open energy people – Karina
  • As an HSP, your job needs to be meaningful to you – Karina

 

What It Really Means to Be a Highly Sensitive Person with Karina Antonopoulos | Love Always Jo Episode 79

Bearing Witness

Standing at a wedding recently, I thought “the only thing I have to do right now, the only purpose for me being here, is to bear witness to this moment. That’s why we’ve been invited here. To sit. To watch. To witness as these two people commit themselves to each other.”

Wow. How powerful is that? I don’t have to do anything. I just have to be here.

I think that’s actually the way it is with a lot of life. Particularly in relationships. You don’t have do anything. I mean of course you do. But one of the biggest things in marriage and in friendship and even in family is being witness to another person’s journey. To his or her life. To watch it and to say I see you.

One of my best friends had a baby recently. Of course, I’ve been putting pressure on myself to take all kinds of food over there since before the baby was even born. I’m sure food would be nice and welcomed. But most of all I think our friends just want to spend time with us. To hang out like we did before the baby. To be around and present while they navigate this new chapter. To bear witness to their journey.

On the flip side, I’ve got a friend going through a break-up. There’s nothing we can do to fix it. To put these two people back together. Sure we can help with some logistical things. We can provide meals or distractions. But more importantly than that it’s being there. We’re here. We see you. We love you. It’s ok. It’s going to be ok.

Every September, I get into a weird funk. I’m super moody and reflective. It’s like a dark night of the soul kind of thing. This weekend I was talking to some girlfriends about it and they were like oh yeah, it’s September already. You’ve gotten like this every September since we’ve known you. They can’t take away the emotional discomfort I feel in September, but them acknowledging and validating my experience — witnessing it — made me feel less alone.
Sometimes in life, you don’t have to do anything. You don’t have to fix it, you don’t have to make it better or take it to the next level even. You don’t even have to be the absolute best version of yourself. You just have to be there. To bear witness.

What I learned over LDW

I had a realization over Labor Day weekend.

I am much better, feel much better, when my life is in motion.

I unintentionally pulled the joy and delight out of my life in the name of growing my business. I started to feel like I couldn’t prioritize friendships or my health because I needed to focus all of my energy and my free time on my business. I’m realizing, though well-meaning, it’s not serving me well.

We had this thing at my high school called Gym Night. My sister always said that she had the best grades during Gym Night season. She attributed this to having less time to focus on homework and things so she didn’t mess around and simply buckled down to get her homework done in the limited time she had.

I’ve gone the exact opposite of that. I’ve stripped my weekly calendar of all the fun things: cooking, seeing friends, working out. My life has become a big go to work, come home, sit on the couch and watch TV loop. And you can bet that I was NOT working on my business in all this free time.

I banged out more content for an upcoming e-course in one plane ride to California than I have in the entire month since I had the idea.

I always feel like I’m super focused on trips to PA too. Probably because we’ve got a lot of people to see and there’s only limited time to spend by myself.

I’ve gained weight. I had a breakdown in the doctor’s office recently about how beige my life is and how many things I’ve got going on in the fall.

Then Labor Day weekend happened. I went to happy hour on Thursday night and then Friday afternoon when work got out early and then had a girlfriend over Friday night. Saturday I got a massage and then later in the day Mike and I tried a new-to-us BBQ place in Georgetown and I stopped at the Gap on my way home. Sunday I had brunch with girlfriends and then Mike and I made dinner at home. Monday morning I made breakfast at home, kneading dough for these breakfast buns by hand for eight minutes. I also made rice krispie treats. Then we drove 45 mins to a furniture place in Virginia and then spent the afternoon and evening with friends at their house. That’s about what I typically do in a whole month, let alone a weekend!

I wrote a blog post over the weekend and I’m writing this at 7am the day after Labor Day.

I haven’t been on a roll like this in a very very long time. I feel like I’ve uncovered a secret I should’ve known about myself:

I am at my best when I’ve got a lot going on.

Note: this is very different and I’m very cognizant about numbing with busyness. That is a completely different thing and needs to be monitored. Busyness is an addiction like any other and I’ve definitely used it in the past.

So, I’m going to add the color back into my life. Cooking (which I love), happy hour, exercise. Because not only do I want a full life, it seems like I need one too.

Yelling about carrots

My husband threw my carrots away yesterday.

Yes, my carrots. We’ve been doing “his-and-hers” meal plan since the beginning of the year where we’re each responsible for our own meals. It’s awesome actually and I should probably write an essay about how great it’s been. But yes, my carrots.

Anyway, those were the carrots that I’d planned to use in my “what-I’ve-got-in-the-fridge” mason jar salads for lunch this week and when I went in the drawer and they weren’t there, I was not pleased.

“Did you throw my carrots away?” I said to my husband, knowing the answer is yes. He was sitting on the couch facing the kitchen and had this “ooo, yep, oops, sorry” look on his face.

I was pissed. And I let him have it. I raised my voice, yelling about the carrots and why did you have to throw away my carrots, they were good, I just bought them last week and you left the old carrots in there and why didn’t you throw away YOUR leftovers. You’ve got old turkey and green beans in there. I pulled out said turkey and green beans and put them on the counter. I was huffing and puffing and banging things.

It. felt. awesome. As the words were coming out of my mouth I felt so powerful. Slightly bad that I was yelling over carrots but also so good and so powerful because I was honoring my anger. Allowing it to be ok. My. anger. I felt super grounded in this booming voice that was coming out of me. I was cognizant of it and what I was doing, I was not at the affect of it.

Shortly into the banging Mike went into the bedroom and closed the door. I didn’t care. I could tell he wasn’t getting triggered, wasn’t taking it personally. He was simply getting away from my yelling. Good for him. He doesn’t need to sit there and listen to me scream and bang things around. I felt kind of bad that I let him have it but also not.

After a few minutes I went in the bedroom and got in bed next to him as a “I still love you, rant over” peace offering and it was all fine.

This whole thing lasted for about 10 minutes but it’s left a lasting impression on me. What I take away most from this experience was how good my anger felt and how cathartic it was to own it and let it be. Also, that I was angry, expressed that, and it wasn’t damaging or scary. I should note here that I’m really lucky that this crazy yelling didn’t trigger my husband. Things may have gone very differently if it did.

So this begs two questions:

1) how can I continue to own my anger and express it in the future?

2) how can I react similar to how Mike reacted? Not scared by anger and not taking it personally.

 

Something to note: In my yelling, I didn’t make any accusations about Mike as a person. I was simply yelling about the action of the carrots being thrown away. We’ve learned in our marriage not to use absolutes like “you always” or “you never” in arguments and we don’t attack the person’s character.

 

Here’s another post about things a significant other might do and how to handle them.

Feelings, a manifesto

I am a feeler. I feel all the things, all the time.

One of my first deeply emotional memories was a mix of happy and sad. My family was on vacation and we, all seven of us, were riding in a surry, a golfcart size thing that is peddled like a bike, happily peddling and riding along all together. I remember being so happy and then an instant later really really sad. A voice popped into my head “it won’t always be this way.” I wondered if my intuition knew that my parents would get divorced at some point, but now I realize that I was just having a very normal reaction to deep joy.

I’m a crier too. Happy tears, mad tears, sad tears. I’ve cried them all.

I recently got teary in a staff meeting at work when I was presenting to our division on the success of a big project I led.

When I was a teacher, I cried in front of my class one day because my kids were working in groups and it was just so great and special.

Last month, I started bawling at a Carrie Underwood concert when she sang a song that always gets me. When she sang the lyrics “with your daddy’s eye, what a sweet surprise” I started sobbing, head in my hands, leaned over and my friend started rubbing my back in comfort and then pulled me into her arms and told me people were staring.

I’ve cried during yoga classes and during the street-brawl punch move in Body Combat.

I almost lost my shit about a project at work in the fall. I was ranting and raving to a colleague when we took a walk to get coffee and was so distracted by my anger about how stupid this project was and how frustrated I was that I didn’t know how to make the changes to the art in Photoshop that I almost left the coffee shop without paying.

I cried in church all the time as a kid. If I didn’t cry during mass, I likely cried in the car on the way home.

When my family dropped me off at college, oh my god, there were so. many. tears.

To be honest, I love all of this. I love feeling so deeply and I love crying. I wasn’t always comfortable with my very intense feelings, and honestly, I’m still working on owning some of the more negative ones.

Overall though, I’ve learned that my emotions can be a gift to the world. I hope they are. I hope that in sharing my experiences and my feelings that others feel permission to feel theirs as well.