Episode 07: Systems to Help Improve Your Productivity

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In this weeks’ episode we’re tackling one of my favoirite topics— SYSTEMS!

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Key Takeaways



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Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast. I launched this show to help people just like you move from stuck to free. Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

Episode 06: Move Forward with Your Biggest Goals (The Change Process)

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In this weeks’ episode we are diving into the change process. We are talking about all of the stages that we go through when we change, and what we can do to ensure that we keep moving forward on the goals that matter most.

Stages of Change is part of the Transtheoretical Model developed by Prochaska & DiClemente. You can read more about their model here.

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Key Takeaways

Stages of Change

Pre-contemplation:

In this stage of change, you are unaware of a need for change. You do not directly connect your consequences with your actions.

Action Step:

The goal in this stage is to raise awareness of your need to change. This may be difficult to do on your own, and you will likely need to enlist help. If you have been struggling with a problem or symptom for a long time, ask a friend, coach or therapist to point out patterns or connect dots that you might not see for yourself.

Contemplation:

This stage is characterized by ambivalence. You are aware that your actions are leading to undesired consequences, but you are unsure if the risks of change are worth the benefits.

Action Step:

The goal in this stage is to resolve ambivalence. You can do this by conducting a simple activity. Draw a grid and write in “Pros of Changing”, “Cons of Changing”, “Pros of Staying the Same” , “Cons of Staying the Same”.

To tip the scales toward change, focus on the what you will gain from changing and what you will loose from staying the same.

Preparation:

This is the research stage of the change process. Here you are attempting to learn everything that you can before taking the next step.

Action Step:

Here we want to focus on equipping you quickly.  Think about how you could accelerate learning to help you feel comfortable making change. Do you need skill? Could you hire someone to do this for you? Could you hire someone to help facilitate your accelerated learning? Do you have the systems or infrastructure in place to change?

Action:

Yay! You are doing the work.

Action Step:

Congratulations! You’ve done so much work to get to the point of doing the work and now you are here. Don’t underestimate this accomplishment. Many people never make it to this stage. Don’t give up at the first sign of struggle. In this stage, focus on refining your plan and stay open to new ideas to help you continue your work.

Maintenance:

For many, this is the most challenging stage. This stage of change is characterized by maintaining gains you made in action.

Action Step:

Just like in action, you will need to continue to use your skills and remain open to new ideas so that you can continue to grow and flex and maintain your habit as your life changes.


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Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast. I launched this show to help people just like you move from stuck to free. Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

Episode 05: Thriving in All Seasons of Business

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Key Takeaways

Acknowledge the season that you are in and behave accordingly.  

Just like the farmer doesn’t plant in the middle of winter, we aren’t serving ourselves by fighting business’ natural rhythms.  

If you are in the holiday rush, launching a new product, photographing tons of weddings, or on boarding new clients, it’s best to acknowledge that is the season you are in and adjust your behavior to support a stretch in workload.

If you are taking time off, in a slower time of the year, or  booking fewer clients, acknowledge that and rest, tend to home projects you've delayed, or take a vacation.

Go with the flow

If you are in a busy season….

Remember, you are in this season by choice.

Acknowledging your choice in the midst of the business will allow you to see the options you have to support yourself and your workload.

Tell someone you are busy (and what they can expect)

If you are in a busy season, important people in your life should be aware of that and aware of what you need and what you will or won’t be doing
Resource: “Finish” by Jon Acuff

Hire Help (personally or professionally)

We can’t make more time, but we can expand our capacity by hiring out tasks or creating systems using apps or other technology. What are you doing that is draining your time? What do you do over and over again? Could any of these tasks be hired out or systemized?

Put Off New Ideas

If you find yourself procrastinating or getting distracted by your next big idea, schedule it into the calendar for the future. It will be waiting for you when you slow down.

Say No.

Saying no to something good, allows you to say yes to something great. Your calendar is a zero, sum game. If you say yes to something that means you are saying no to something else. Think carefully about your yes.

Continue to Take Care of Yourself


Just because you are busy doesn’t mean that you can ignore your own health and well being. You still need to take care of yourself if you want to make it through a busy season with energy to enjoy a time of rest and dormancy. Set regular office hours, prioritize sleep and fuel your body well.

If you are in a slow season….

Rest

Seriously, rest. Take a vacation. Restructure your office hours to accommodate a slower pace. Embrace the season you are in.

Make Adjustments for the Busy Season Ahead.

Use the slow season to gain additional education, hire employees, revamp your website or develop systems to support busier seasons.

Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast.  I launched this show to help people just like you move from stuck to free.  Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

Episode 04: Boundaries in Business

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Key Takeaways

“You set up and enforce boundaries so that you can start to trust yourself” - Brooke Castillo.

1 Set Regular Office Hours

Setting regular office hours communicates clearly to yourself, your clients and your loved ones when you are “on” and when you are “off”. It lessens anxiety and limits confusion.

2 Batch Days

Create a focus or a theme for your day.

Ashlyn Writes Youtube “Getting More Done By Batching Content”

3 Tell People How You Will Communicate

Let people know when and how you will communicate with them. Set up an autoresponder to remind clients of these boundaries.

Feeling fear about setting and enforcing boundaries? Listen to Episode One for some support in sorting through these fears.

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Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast.  I launched this show to help people just like you move from stuck to free.  Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

Episode 03: 4 Strategies to Push Past Perfectionism and Do Your Most Important Work.

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Welcome back podcast people! In this week’s episode I’m sharing about one of my favorite love/hate subjects. I’m breaking down some of my favorite strategies for pushing past perfectionism to do the work you were called to do.

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Key Take Aways

The World Wants to Hear From You

“Stay on your game and keep going for your dreams. The world needs that special thing that only you have.” — Marie Forleo

You have something special to share with the world. Don’t let the fear of not being perfect hold you back from creating the thing that you are supposed to give to the world.

Just Start

Use “little by little” exposure techniques to practice being uncomfortable and build confidence. Slowly escalate the difficulty or risk of the tasks you are doing to move toward your ultimate goal.

Dig Deep

Why do you fear not being perfect? What thoughts or feelings are really holding you back from starting? What’s the worst that could happen? Could you withstand that? Remember, you can do hard things.

Be encouraged by your hero’s failures

Realize that you aren’t alone. Even people that you think are AMAZING are not perfect, and they worry that they aren’t good enough. Everyone feels like they aren’t “good enough” every once in a while. You can read more about imposter syndrome HERE.

Let’s Connect!

Instagram: samanthamichelleosborne

Email: samantha@samanthamichelleosborne.com

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Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast.  I launched this show to help people just like you move from stuck to free.  Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

Episode 02: A Personal Story: CBT Basics

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Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast.  I launched this show to help people just like you move from stuck to free.  Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

Episode 01: Thinking Errors That Could Be Holding You Back

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In this week’s episode we are covering five common thinking errors that can hold you back, and what to do about them.


Resources:

Feelings Wheel

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Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast.  I launched this show to help people just like you move from stuck to free.  Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!

The Creative Psych Podcast: Trailer

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Over the past few weeks as I have prepared to launch this podcast, I have been reflecting on my journey to this point.  Looking back, I realized that I have been dreaming of creating a podcast for the better part of two years. I reviewed old journals, read text messages and talked to my coach.  I looked back at an early version of my Power-sheets, a goal setting guide and journal, and I had “Start a Podcast” as one of my big ideas to pursue.

My ideas about what or who I wanted to talk to shifted here and there, but the overarching idea remained the same.   I have something to share, and I want to use podcasting to share it.

I’ve been living with depression and anxiety for the better part of a decade. My story is similar to many of my client’s stories. I had a good childhood. I was very successful in school. I am successful at work. I have relationships that bring me joy, AND I have been depressed and anxious for most of my twenties.  

Before going to school to become a therapist, I really believed that there was something wrong with me. Why couldn’t I just be happy?  “What’s the big deal, it’s just a dinner party. Don’t be so anxious.” “Calm down already!” “You can’t lay in bed all day” “Why are you getting so upset?”  

As I gained education, I began to understand that the way that I was feeling and thinking were “normal” for someone with depression and anxiety, and I simply needed to learn the tools to manage my symptoms. I learned that what I say to myself, the actions that I take and the way that I take care of myself has a major impact on how I feel and how I behave.  I’ve learned tons of tools to alter my thoughts and change the way that I experience my depressive and anxious symptoms. Over time, I gained control of my moods and was able to have more reliable energy.  

Then, I decided to start a private practice. This pushed me further out of my comfort zone than any other time I could remember. I was challenged in ways that I didn’t anticipate, and the skills that I had developed to take care of myself  weren’t measuring up to the new situations I was pushing myself into.

Again, I challenged myself to learn more and master new techniques for self-coaching and self-care.  

I still feel anxious, but I am able to practice courage. I still get depressed, but I bounce back faster (and I feel more “sane” during my down episodes).  I feel more in control of my mental health. My experience of my life is totally different as a result of the tools and techniques that I  practice.

I believe things can be different for you too.  

As an avid listener of podcasts, I know that I am not the first person to share what I know on the air. Heck, I’m not event the 1,000th.  I don’t have any grand ideas that I am new, or different, or revolutionary, but I’m not going to let that hold me back.

So often, I am not impacted by what is being shared, but by the person sharing, and my guess is that many of my listeners will feel the same.  

Each week, I’ll draw on my expertise as a board certified therapist to share actionable education, practical strategies and encouragement to help creative entrepreneurs improve their mental health and achieve their biggest business goals.  

I’d love it if you joined me on this journey.

Don’t want to miss an episode?

Subscribe to my email list to get updates on when episodes air.  

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Carolyn Marie Photography


Hey! I'm Samantha Osborne, a board certified counselor and host of the Creative Psych Podcast.  I launched this show to help people just like you move from stuck to free.  Want to connect? Come say hello on Instagram or email me at samantha@samanthamichelleosborne.com. It makes my day to hear from listeners!