The Livy Method Podcast - Midpoint Mindset with Dr. Beverley and Dr. Deena - Spring 2025

Episode Date: June 10, 2025

In this inspirational episode, Gina sits down with Clinical Psychologist Dr. Beverley David and Learning Strategist Dr. Deena Kara Shaffer to unpack the mindset shifts that can transform your weight loss journey. From rethinking our relationship with SMART goals to shifting how we collect evidence of progress, they invite listeners to reframe success and show up for themselves in new ways. Midway through the program, motivation can dip—they normalize that, offering tools like Dr. Beverley’s REFLECT framework to help reconnect with purpose, manage frustration, and lean into struggle as a growth opportunity. With practical insights and real talk, this episode reminds us that structure—not just motivation—keeps us moving, and that reflection is where clarity (and change) begins. Tune in for a reset that’s more about intention than perfection.Find Dr. Beverley:@drdrbeverleyyourpsychologycentre.caFind Dr. Deena:Dr Deena Kara [e-mail] can find the full video hosted at:https://www.facebook.com/groups/livymethodspring2025To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

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Are you making out with those weight loss goals? Seriously, how are you doing? Are you holding on by the skin of your teeth or are you crushing it? Here we are midway through this program. Perhaps you are midway through your weight loss journey. This is where reality starts to set in. The novelty of getting started,

that fresh start is wearing off. You are maybe seeing the end game. Maybe it still seems far away. How do you keep showing up? How do you stay here in this moment and move forward without giving up? That's a question. That's a big question. Joining me today to answer that, hopefully, is clinical psychologist Dr. Beverly David and learning strategist Dr. Dina Kara Schaefer.

Hello, ladies. Hi. Hi. You're both so staggeringly beautiful. Like I that's not the topic of the show. I'm already unfocused. Like you're both very human humans. Stop. Okay. Okay.

Thank you. Thank you very much. I'm going to take the call. Thank you very much. I will say you're both radiant and garbage at taking compliments. Like, the words. Let's talk about that. It's never enough. Yeah, never enough.

That's the thing that I would like to encourage people to catch because that's often a thing we can work on, the minimising and the maximising. It's a very common human thing that we do. We might minimise and people give us compliments or say well done or give us an accolade and we just want to dampen it down and often we find it much easier to give away these compliments. And unfortunately, when we see that minimise maximising pair of glasses or the view of the world, we then accidentally maximise the not so good stuff, you know, so you might have been told, oh, you look so radiant this morning. And you've received it, but it didn't really didn't stick very tight like felt though. And then maybe in a minute I'll go to the bathroom, I'll notice I've got a piece of egg or toast in my teeth and that will be maybe what I

maximise. You know, like, oh, you know, I had this, I had that and we forget that there was a feel good. There was a feel good moment. So be on the lookout for minimizing and maximizing with our spectacles. And then even really, we can metaphorically, but even really, like take your glasses off, clean them and think, actually, I'm gonna put them back on and I'm going to invite more positivity and more special moments to arrive and sit with me. So thank you, Dina.

Thank you for staying such a wonderful. You're welcome. Let's try it again. Like you both look so radiantly beautiful and it is such a gift to sit in and present with both of you. Truly. That's so kind. Thank you, Dina.

I did change three times in the house, but I would rate you, I would. Well, this is, what a way to start, because this is relevant, because don't we we do this in our weight loss journey. That's where we're going with this, right? We're doing all these incredible things. We're showing up. We're drinking our water. We're eating good, nutrient rich foods.

We are trying to manage our stress and our sleep and move our body. We're trying to juggle and do all of these things. And yet we focus on the things that we were not doing or having a hard time doing and it's never enough. This is where you start to feel the weight, especially of the end of the program, everyone's stressing about the end of the program, yet they come in and they're so optimistic. And they expect everything to happen in the first few months. Yet you take that same amount of time at the end and it's not enough time for anything. And so how do we stay in a positive mindset that's gonna help us keep showing up each day? I really think

there's something to it Dr. Beverly has just said and it's around the data we collect. You know which column are we really keen to fill out all the things that aren't working? And I'm not at all pushing toxic positivity or the rose colored glass half full. It's all nonsense. Like what is really here, but often we're imbalanced when we scour the landscape and what goes into what column. Like is it only a hundred

things that aren't working? Is that really true? I mean that's why you invite people to do non-scale victories, to actually see and name and pay attention to the subtle and the triumphant non-scale victories. Thank goodness for that invitation. Otherwise we would tie in every moment worthiness to a number on a scale, which can be all over the place for any number of reasons. So I'm a big fan at asking like, what is the data you're collecting?

And what point is it that you're really trying to prove? Like what voice in your head has already made up a story and now we're just collecting information, very, very biased to proving that we're so certain this isn't gonna work, I can't do it, I'm never going to experience freedom or peace of mind. And so it's an invitation to go, is the big win of this program a number that goes down?

Or is the bigger win the opportunity for feedback around how we cope, how we deal with change, our relationship with consistency around the very, very small tweaks, changes, and eventual small wins? Like that to me feels like the very fertile ground that we're here to actually explore. And including which is what data are we are we are we lining up against ourselves? That feels very, very painful to me. I wonder if it's that big goal that we have, right? We only stay focused on the big goal. Like you said, that number is the success. And if we're not achieving that, like that's just so forefront in our minds.

Like that is it. We're so laser focused on that. Do you believe in big goals or do you think it's like what's more motivating or is it individual? I want to keep going, Dr. Beverly. Go on. Go on. I have big feelings about big goals.

So I think like there are two main feelings in my heart and in my mind about goals. I think goals are lovely. I'm more interested in aims and ambitions and desires. Like goal is a bit heavy handed for me. But I understand around moving in the direction of, like that feels when we can attune our efforts, align our efforts in the direction of, that makes sense to me.

Like there's a barometer, great. We're like going towards that. But the struggle I have is either we minimize entirely, like, well, I can't possibly have that. I can't possibly experience. I have to keep myself small. And as a human who's like 6'1", who's been made to feel small in my life,

like I wanna really like, no thanks, take up all the space, be big and dreamy. But that other thing we make the mistake of, especially with the imposition of smart goals, and I'm not going to go on a tear here, but I could for about an hour and a bit, is like, what are the systems and structures that we're using when we talk about goals? Smart goals are for me, like a real ill fit. It's like, keep them, we can only do small. And

what is realistic, like all of the learners who've ever been told, well, that's just not realistic. That hurts my whole heart. I see them when all of that piles on with shame. What's realistic for you? I mean, for all the people who like me were told you're big boned, like, like, all right, so all of the language, that's just not possible for you. So I would encourage folks to either create or find other ways, other architectures of goal setting

that feel better, that don't feel like, oh, smart was made up by some middle managers and somehow have just perpetuated for no reason. Like there actually isn't evidence around smart goals. They were around like performance, performance schools in business at a kind of mid level. So what are the other ways that we can do this? So I can, I can share them. I just don't want to monopolize the time. But like, we can think about directionality and we can also think what are the systems of goal setting and the language of goal setting that has actually never made me feel supported in fulfilling my heartfelt desires.

That not possible. That's interesting because people are here trying to lose weight and everything says it's not possible or you can lose the weight. You will never ever ever be able to maintain and sustain it. And so I'm living proof, right? And I lost over a hundred pounds 30 years ago. I've been able to maintain and sustain my weight with the same techniques, with the same method that I'm sharing with our members today. You absolutely can do this of all the science that's out there. And this is what I find so fascinating. There is zero science to suggest that it's impossible.

There's lots of reasons that make it more difficult. But the human body is just simply not meant to store excess fat. And we just don't need it when we have food left, right and center and available to us. So it's how our bodies get wired. It's also how our brains get wired. So how do we get past that? Because even if we're hopeful and we have our systems in play and we're actually doing it, I think there's always this underlying level of it's just, it's impossible. How do we get past that? of it's just, it's impossible. How do we get past that? If, if I bring psychology in, sort of at its most simple to begin with,

first of all, I want to be thinking about what's going on that could contribute to this sort of, I'm halfway through and something's happening here. So first of all, we want to go back to the brain and think, okay, our brain, we know our brain, we're getting to know our brain much better. We know that the start of something can often bring that novelty, that excitement, that dopamine, that dopamine is the buzzy, that I'm gonna do this, And we're looking for that reward.

And so that first week of things arriving and opening the app and meeting Gina and getting on board, and maybe we're talking to our friends and saying, I'm in the Greek too. And we've just met the experts. They did their show. That's going to feel really good, probably. For some people, it might feel very scary,

very anticipatory, but there's a feeling at the start of something often. And often it relates to that, don't you mean buzz? Now we know when they say anybody is in the place where they've done something that had that novelty at the beginning that wears off a little bit, like a brand new car that we looked after for the first few months, or our Invisalign that we were so diligent with for the first few months. Whatever that is, we want to normalise that that buzzy bit, when it starts

becoming more familiar and more routine, might start to waver a bit. So it's not, oh, now I'm out of the game and now I'm lazy and now it doesn't matter. It is doing something different in the chemicals. So we want to be first of all, gentle with ourselves if we're thinking the cognitive behavioral style or acceptance or commitment therapy or any of the, or even compassionate focus therapy. We want to be kind to that bit to think,

probably I expected this to happen. I probably thought I'd start fast. Then probably I'm getting into the routine of it. I love that you're introducing it so that people are going, ah, this is the thing. We're hitting the midpoint. I'm not alone in this feeling. I might be having a little bit of

a motivation strike or a fatigue or a sort of plateau. So we want to know the why. We want to be thinking, okay, the brain could be up to something. And then if we want to shake it up a little bit, we want to maybe think, how can we create that again? How can we revisit our hopes? How can we revisit the wins? How can we maybe put in a little experiment for ourselves so that we get that buzzy bit again? A little bit like if you're training for a marathon, you might have things along the way to keep you engaged, whether it's socially, activities, so that you remind yourself, okay, I'm enjoying this, why am I in it? What do I want from this? And touch those thoughts that might

also be where people are thinking, am I sabotaging? We want to think, is there an identity shift that you might be noticing that you don't like or you don't want. And instead of sometimes thinking, okay, I'm doing this program, like I'm doing it, I'm, I'm a, I'm a participant of, think about being I'm being somebody that looks after my health or in being somebody that prioritizes nutrients and movement and wellness and a holistic health instead of the doing. Because then sometimes we think we're not doing if we've slightly changed our way on it, particularly, but it doesn't mean our identity needs to change. Oh my gosh, I heard that little bit at the beginning. And then Dina's information can land because once we know, why is my brain

doing this, then we can think, okay, brain, I get it. Now I want to do the work Dina's inviting me to do to be thinking about these things. How do we do that? Because I've listened to what Dina says and I've listened to what Beverly says, how do we do that? I also want to get into this question that Brian asked. Are we saying there's a big difference between goal setting and planning or setting ourselves up for success? But it's a good question. Before we get to that, how do we take the Dr. Beverly piece and combine it with the Dr. Dina piece? and combine it with the Dr. Dina piece. So, you know, as a learning strategist, I am immersed in and believe so much in the how,

and it's not at all to disregard the why. Like people's motivation, the spark that is so dreamy and juicy and so full of information, but it is insufficient. Like it is, it doesn't sustain to Dr. Beverly's point, like, and then the dopamine wears off and then what, right? So if we think of those in when we're trying to do work and we're like, oh, cool, new project.

Oh, cool, new promotion. Oh, cool, new relationship. Oh, cool, new device. Yeah, yeah. Newness doesn't carry us through for very long. So then what swoops in when the new fades? And that for me is around having a structure in place. So I am a huge, huge fan of planning alongside

or even in lieu of motivation. Motivation is so beautiful in its present, but it doesn't knock on our door every day. And sometimes what happens is when we continue to chip away, motivation rears its head again. There it is, alive and well. But on its own, we might make the mistake of feeling like, if I'm unmotivated, that means this isn't worthwhile.

If I'm unmotivated, I don't feel like doing something today, then it's a statement either about me, like, oh, I guess I'm just not, I guess I can't follow through, or I guess there's some flaw in the program. That's not it. Like, motivation. But look at what Dina did.

She identified a feeling, like lack of motivation or flatness or whatever. And then our thoughts start changing, you know, or vice versa, our thoughts might have started changing. Then we're noticing, oh, I feel like I haven't got motivation today. So we want to watch that because that's when those internal critical voices will come and that accidentally missing the other bits of the data arrive. So pay attention to that bit because that's when we have

to stay in it and keep going because sure enough that internal voice will change likely on Thursday when something is changing and you stayed in. Carry on Dina, That was very good. I just love that so much. So the humans I mostly work with are students who are struggling. They could be getting A pluses. They're still struggling. They might be failing. They might have just a new diagnosis of ADHD and are like, what is happening? There is a range of struggle. Okay? And so when I think about motivation, that's not going to be the

thing that sees you through your great grade 12 year like the like even external the excitement think of how many times you've had an event with a wedding a wedding is on the horizon. I got a summer I got to fit into a bikini. Yeah. How long is that like three weeks for an event and then what and I just am I I don't know if it's on my own impatience on my own lived experience of life's impermanence and preciousness. I'm just not a big fan of waiting for motivation to be the thing that drives me forward. I can work out whether I want to or not. I can chip away at the book I'm writing whether I want to or feel like it or not.

That is not to diminish if we are feeling ill, if we feel injured, if we have spirit injury, because we've been really hurt in a relationship. There are all times that we need to grieve and rest and pause. But I also love, for example, around movement, stillness is illness. Like we don't have to be utterly static when we are healing. And so for my students, we talk a lot about you don't have to feel like it to study. You don't have to feel like it to do the reading. That's why we have

strategies. We break things down into smaller pieces. We bookend them with pleasurable activities. We intersperse light physical movement to keep that energy and fuel up. We're very thoughtful about how we nourish and hydrate our bodies. There's lots of scaffolding we can give ourselves to almost like take the place of when motivation just hasn't knocked on our door that. You know, I, you mentioned something that kind of just set me back a little bit. People who are doing well still struggle, right? You have that A type of A student still struggles. Are there commonalities in the science? What does it look like?

Like what are people might, if they're judging success on the scale, well, the scale is moving, so I'm doing really well. The scale isn't moving, so I must be failing. Are there signs that we can look for that represents that? Perfection is like anyone where there's a high cost. What's the cost of the a type, right? There's a lot of tension. There's a lot of tightness. There's all like we all have our

struggles. The most successful human from the outside is still wrestling. They still have their Achilles heel. They still have their sore spots. They still have their blind spots. So we just have to really make sure not to mythologize like somebody who has a very linear experience. I mean, bravo. That's amazing. And also is there peace of mind? Is there an exhale that goes all the way to your belly?

Is there sweetness and ease and relationships? There are always battles and wrestling for each one of us. And I think we would be well advised to like stay in that humane, compassionate place where we recognize like that's just what it means to be in a body. Like is there's gonna be mind and a heart as there's gonna be struggle and we better not like typify or tell stories about what it looks like, you know?

Oh, that person has it so easy. Nobody has. People have the wind at their back for a hot minute and then their struggle like that, you know. So even that's very important to be mindful of that those voices that say, I'm the only one, the only one feeling this way, or I'm the only one that because we forget, we forget that everybody has their own stories, everybody has their own thoughts and feelings and body and beliefs. So we don't want to presume we want to try and catch that and think hang on everybody is doing this. And again, that's why it's

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New episodes drop every Tuesday. Acast helps creators launch, grow, and monetize their podcasts everywhere. Acast.com. What do we, if I was to ask you, how do we keep moving forward when we perceive it as hard? No matter what, I mean, that's a, that hard can mean so many things to so many different people. But I'm, if I, and sort of struggle as we learned, what is, what is struggle? What is hard to find that for you. But let's just say, if we could understand that we're having a hard time, we're struggling, what's the one piece of advice you give to someone? What are you going to say, Dina?

Well, I'm going to say that I talk too much, Dr. Beverly. I like paying attention to our language. And so I'll give you an example. Now it's final exam season for high school students. What do students do when they study? 99% of the time they rewrite their notes. They're beautiful. They're pristine. They're the most glorious notes you've ever seen. They've spent hours. Maybe the music was on, it wasn't so painful. And none of that was studying. All those hours were not actually studying. And then they go to the test, you wanna talk struggle,

I mean, it's very painful, because now I don't actually remember any of this stuff, I can't apply any of this stuff because I didn't study. The best thing a learner can do is day one of their study period, like, okay, I'm gonna start studying today. Their phone is away and off another room and they get a practice exam and there's no notes around them. And that is productive struggle pulling from their memory trying so hard. I

remember what my teacher was wearing and the chalk or the color on the whiteboard. I can't for the life of you, for me to tell you what they were talking about. That's it, we wanna be in that moment of like, shit, I can't remember. That moment is hard and it is so productive. So language matters. If we just left it as this is hard,

I'm struggling. There's something very productive. So literally productive in that moment where a student is doing the test first and that's like a diagnostic of what it is that you remember or not. Productive struggle. There is something so useful. There's so much information in that struggle. There's so much information in that struggle. And so to bring it here, what an opportunity to see like, what are the loudest storylines? What are the top 10 hits?

Whose voice is that? Where did it come from? That is such rich information and you could do any plan, any plan and stay on it for three days or three weeks and you will meet that voice. So might as well be on the healthiest plan there is and actually get through it, like go through and what is on the other side of that productive struggle. Is that, is this where you come in, Dr. B, the how? That we've got to be nice.

It's there, it's there. We're willing to go there, but how do we go there? Well, first of all, that's it. Some people don't even know it's there. So, Dean are introducing it. Some people will not like the struggle and they won't think to put themselves into the struggle because they don't want to know they're opting out.

And that could be a missed opportunity because again, it's collecting data. If I'm gonna sit my sit-in exam, which is exactly how I would do it when I got good at exams, Saturday I would sit a seven hour exam, Sunday I would do it when I got good at exams. Saturday I would sit a seven hour exam, Sunday I would mark it. And I had to get good at that to be thinking, great, doesn't matter if I got something wrong, what did I learn from it? And the very practice of sitting for seven hours

and planning wee breaks and toilet, blah, blah, blah, coffee breaks. So that Dean has introduced it to the group, this is really important. It's okay to try things differently. And that would be, you know, going to the buffet, going to somebody's dinner, noticing what happens, taking in the data, noticing where you are halfway through and thinking, okay, am I feeling the struggle?

What does that tell me about where I'm at? How I feel? Because when we have that sort of uncomfortable, some of us will find that uncomfortable as like a spurring on. It'll spur us on to think, right, I've realized I'm not so clued up on that area. I'm going to go study it. Some of us however will go, that's it, I'm defeated, I can't do it, I'm not ready, I'm withdrawing from the exam, I'm withdrawing from Gina's program. So we've got to watch what is our tendency, are we able to sit and think okay that doesn't mean I'm failing, that means that was information. That means now I can do something about it. Because that constructive look at what we're doing, whether we want to call it constructive criticism, constructive feedback, we could do it gently to think, aha, now I know something about

the things that I'm doing quite well, and also the things that I need to polish up on. And that's when you invite people to think, are we looking at all of the things? Are we doing all of the things? We don't want to be shamed and feeling bad when we think actually I'm not. We want to think, oh, good, there's extra potential there that I haven't tapped into. I can do that.

I can add something else into my repertoire of turning up for myself every day. So yes, how do we do it? Like if I was thinking, because you know I like acronyms, I was thinking, okay, what would I give for an exercise, a cognitive behavioural exercise? Well, if you use the word reflect, okay, reflect at the midpoint, R could be reconnect, reconnect with the reason. Why are you here? Is it health? Is it confidence? Is it energy? Is it because you want to be running around with your family in 10 and 20 years? Are we getting our body strong so that we have longevity? Okay, so revisit it so that you're thinking, am I making sure I'm keeping that in mind? Examine your

expectations because again, are you just thinking it's the weighing scale or are you looking at the expectations to think I want to be less out of breath when I go to check the mail? I want to be sleeping better. I want to understand what's on my plate. I want to understand my choices. Do we now understand that? Oh, wow, I thought I was fueling myself, but actually I could have been feeling myself even better if I added these ingredients F Feel what you're feeling Identify it. Okay. I want you to know what is fueling you, what is energizing you versus what's frustrating you. Are you frustrating yourself? Are people saying you still on that thing? Does that bother you?

Can you then say, yes, I am because I am a healthy person. I am nourishing my body. L of the reflect, look for the little wins. Make sure you are looking back, turn around. When we are climbing a mountain, don't miss the view. Pause, turn around, look at where you've come from. Think about the events that you've managed and navigated, the ups and downs. Know that everybody will have had different ups and downs and be proud of yourself to think I did that. You know, I

worked it out. E, maybe engage in an experiment. Okay, experiment. Sometimes, for example, you could think, okay, I'm not going to drink very much water tomorrow. Okay, that's like an AB study, like to change. And then you'll be like, oh, I feel quite hungover, I feel quite foggy and that actually reminds us huh this this thing that I'm doing is actually really rewarding. I am noticing the difference. So do experiment because that will boost that dopamine again to think okay for this week I'm going to experiment by adding two more minutes to my walk and see how I feel at the end of it. C, challenge your critical voice. That's that all the C's. Catch it, cancel it, correct it. Notice it. Be kind to yourself. Instead of I failed, I'm learning.

You are here. You are doing. Instead of I will never be, say I am not there yet or I am getting there. And T, take the next tiny step forward. Just like Dean is saying, we've got to act. We've got to not wait for motivation to come and take us along. We've got to do the doing first. That's the outside in approach. A lot of us might think, oh, I'm feeling fatigued, I'm feeling a bit tired. So we believe that we're supposed to conserve energy, but to conserve ourselves. And actually that's the conserve versus expend hypothesis. Like if I was to stand up and move, I'm gonna likely feel more energized than if I stayed in my pajamas on the sofa. You should do that experiment. Let yourself

have a have a day, sit in and then rate yourself at the end of the day, think huh, isn't that interesting? You know, I love all of that. We're all furiously writing all of that down. Reflect. We're gonna we'll post that. I will post that for you. I just you know, I'm thinking about is it about we're trying to do this while life is happening? Is it about being intentional? Or just like doing it when life is happening? It'll get that I think that's why it feels messy. Because a big part

of what we're doing here is just eating like I see this comment from Lisa, this is my ninth round. I haven't been in all the way. I feel bad. I love the group and all the group speakers I've joined the next group. Well, first of all, we're not even halfway done this group. But you know, and then someone else was talking about program fatigue. Well, I think we can end up with program fatigue. And then in my mind, like, what are we tired of? Eating good nutrient rich foods that fuel our body so we can feel

our best of drinking enough water to feel hydrated. So we don't have a foggy brain and feel lethargic, right of managing our stress, which we just need to do to help us live, get sleep, which also really important for living. And the better sleep you have, the better you feel. And the more, you know, it's gonna help with your weight loss goals to work through your shit, right? But it's worked, to me, it's working through your shit is exhausting.

I love learning, growing, evolving, changing, but sometimes you just need like, okay, universe, just give me a minute. So is it being intentional as we follow or is it doing it as we live? I think that's why it all just feels so messy because we're thinking weight loss, Is it being intentional as we follow or is it doing it as we live? I think that's why it all just feels so messy because we're thinking weight loss, but all the things that you're doing or all the things that are helping you just live a better life.

I want to be careful when we pitch things against each other. Is it either this or this instead of actually is it a kind of integration? I'm very interested when we talk about fatigue and exhaustion. Because I mean, there are many, many antidotes, especially if it's physical, but one of them is curiosity. Curiosity is not a flat fatigued energy. And so I'm interested if someone were to bring a spirit of curiosity to like curiosity to the language that they use, to the I'm not all in. And that kind of leads me, I just love your acronym, REFLECT. And when I was thinking,

you know, trying to prepare and get grounded for today, Reflect was the loudest word for me as well. And I'll be very honest, reflection is not something I have made time for, like to an absolute fault. I am a full throttle human. I often will go through the day, maximum energy. And then I realize that I am iterating on the fly all the time, but not much reflection, if at all. And wouldn't you know too, same. So like, and I don't feel alone in this, like so many people are like that, a kind of zooming full throttle until for me, it's like, oh, should I use it all up?

I need to lie down on the floor now. Like that's sort of my pattern every day. And I, last week, last week or the week before, we did an offering learning strategy studio to the strategists on my team were offering about studying. And I swear to you, it was like, I'm countering a word as if I had never met it before. This word reflection hit me so hard.

Guys, I have written articles on reflection. I have talked about the importance. I hadn't fully all the way felt it in my bones. And so what did I do? Your question, is it intention or is it like doing it as we live it? I think it's got to be a blend. I have booked Saturday mornings from 11 until 12 to reflect. That is going to be

my time. I cannot be all the way awake and intentional at every moment. That's why we have routines. So we don't, we would all be so by 930 in the morning if we were like Hyper present and hyper mindful with every decision the micro choices. That's why we have habits gotta autopilot some of the things and So I'm I just want to invite if anyone else wants to do that at your hour It doesn't have to be every hour, it doesn't have to be every day. It doesn't have to be at the same time.

It doesn't have to be all day long. But have you ever booked in time for your own reflection? How did this week go? How am I feeling and why am I feeling do I think the way that I'm feeling? What would I want to give myself a little bit'm feeling? What would I want to give myself a little bit more of? What do I want to take off my plate? What got done? What didn't? And I just think that there's like such a rich opportunity there. So the strategist on my team, Bella, she called it TRG test, reflect and grow. And so it was like, there's

the experiment to Dr. Beverly's point. There's the experiment. What would happen if I gave myself 30 more minutes of sleeping every day? Like nothing? Am I just lying awake or do I feel so much better in the morning? I love it. What happens if I withdraw a little bit of water? What happens if I add a little extra water? What's the difference? And I don't have to experiment with everything. It's like one thing, I'm gonna shine a spotlight on one of your 20 questions, Gina. I'm gonna do it for you.

This is so great because we are feeding the metabolism this week, we're splitting up meals and snacks. And I think it's just a fascinating exercise where you take people who haven't, who tried not to eat most of their life, now they have to eat. And the way that just messes with your brain, and yet people,

the thought of it just makes some people like they're raging. Oh my goodness, I can't do this. You're setting me up for success. I can't eat more and all. I'm just like, that's good. Like all of these thoughts and feels that are coming up. I think this is so poignant and I think people need to go back and listen to what Dina just said here

because when people reflect back on their program, they reflect back on how much weight did they lose or not lose last week? Was I successful or not? And if I wasn't, what are the things I need to do this week to be successful? When that's really not it. For the sake of time, we have to kind of wrap this up. But Dr. Beverly, what do you want to add to that? What stood out for me?

I don't I don't know why I wrote down the word effortful. It seems to maybe be a thing that people don't, that feeling of effort. And then lovely Dina reminded us why, why we form habits, why our brain gets really good at things so that we can be on autopilot, just like driving a car is way easier now than when we were having to think of every single bit. So I want people also to see if they can help themselves with that so that it doesn't feel like, are we doing this thing? I've got programmed fatigue because it suggests that there's still a lot of churning, a lot of effort, whereas maybe you could find,

oh, I really naturally make my eggs in the morning now. I naturally fill up my hot water every time between clients. Like what bits are really landing that you might, again, accidentally be missing, but there's some things that have landed. Maybe it is going to bed half an hour earlier. things that have landed. Maybe it is going to bed half an hour earlier. And let yourself bathe in that to think there are some bits that are working and then where are the bits

that are effortful? Is it that, oh, I've got to do the shop on a Sunday? Well, would you have had to anyway? And if you had done shopping every single day with that I've added up to be a terrible amount of time anyway. So what would I say? Definitely reflect, definitely pause and definitely put actionables in. I love Dina's idea. I love having a thinking time, a how am I doing time? We often don't do it. Whether you create a buffer o'clock or a wind down or Saturday morning

moment, however you do it for sure, think about how you're doing. Think about the week to come because we know when we do that we have a better handle on where are we going. We use our GPS, don't we? We use our Waze. It's the same for us. Where am I going? And what might be on the way? Are they as they're a police trap? Is there a speed camera? You know, is the traffic coming up? And how can I navigate the next week? But thank you for bringing it to everybody's awareness in case they might not have known, oh, this is a real thing. We have this dip. And how do we negotiate and learn from that? No, we have this dip.

I love that. That's so true. I love that this is never the conversation you think it's going to be. It's always the conversation you didn't know you needed to hear. It's absolutely brilliant, honestly, both of you. I know that I hear, I hear rumor,

you guys are getting together. You're doing a little you're doing an offering what do you have coming up? What do you got going on? Tell me. So the first brain frog brain frog brain fog was so good and so sweet. It was so delicious. It was delicious to give, it was delicious to make. I don't know if you know this, but Dr. Beverly and Dr. Link are so much fun. So we just want to keep hanging out and making things to help with, you know, with preventing burnout. It's the thing that all three of us hear so much about from the various people we serve. So in August, the first, second and third weeks,

we are each going to present an offering, a burnout free year. And so we hope that people will join us and we're hoping to do this seasonally because a seasonal offering so people can dip in like in alignment with the different pressures of a changing year and so we hope to see people in August and as always we record it we know in a way August is a terrible time to offer something and also people in

August are gearing up for that September like, whoo, just turn up the dial there all of a sudden. So we want to get ahead of that a little bit. And I will say when you ask, what else are we doing? That if people, I think of all the students who are like, well, that didn't go so well this year. Oh geez, oh geez. So in July, an even worse time to offer something, I am offering a summer skill up. So for all the students who are like, I need something to look forward to, I cannot do

another year like this. That's it. So you can also find that at the same link. And lastly, and Tony was so kind because he watched it and he commented. I was interviewed on a podcast last week called Sage of Ice. And normally I don't share the pods that I'm on. But this one, if anyone is ever interested in like, why do I care so much about teaching and learning?

Like, God, learning strategies, how does it, like, why, do you know what? I share the story of like, why this means, why this work means so much to me. So that's my stuff. Over to you, Beverly. Thank you. Oh, gosh, I was listening. At the moment, at the moment, I, I don't know. So if anybody needs to get in touch, absolutely. Follow me on Instagram. It's so exciting to see the numbers going up, Gina. And then my website, if anybody wants to jump in to join the waiting list for the next sleep program for insomnia or having a anxious brain program, I don't have dates yet for that, but it'll likely be sometime end of summer, start of September. So yes, jump on and put your name down or write to me

so that I know that you want to hear about it when it makes a release. Did I wasn't- I made that bit, sorry. I should be. Well, I would probably. I should. This, these ladies do not get paid to come on here.

They come on and share their wisdom because they have a passion for the program and people making real change. And I want to support you in all the things that you're doing. You can follow Dr. Dr. Beverly on Instagram, or you can go to her website, yourpsychologycenter.ca and for Dr. Dina, you can follow her at Awakend Learning on Instagram or AwakendLearning.ca and sign up for the workshops that the ladies are offering. Have an incredible day, everyone. Thanks so much. What a brilliant conversation. Thanks for everyone for joining live. I've been checking out your comments. Thank you for your questions. Have an extraordinary day.

Thank you, ladies. I look forward to chatting next time. Always. Bye-bye.