Hosts: Andrew Dewar & Catherine Collins

In this powerful starter episode, we strip self-improvement down to its roots: small, gentle changes. If you've ever felt stuck, overwhelmed, or unsure where to begin your growth journey, this one's for you.

You don’t need a 5 a.m. cold plunge or a 90-minute gym routine to change your life.

You just need a first step — and this is it.

• Why basic needs are your foundation for lasting change
• How subtracting (not just adding) creates transformation
• The “5 Year You” vision exercise that makes personal growth clear and motivating
• Simple ways to regulate your emotions and improve mental clarity
• What a bedtime routine for adults can teach you about self-worth

• Mendi Brain Trainer (neurofeedback headband) → https://amzn.to/3UAA5XS
• Five Year You coaching program (Week 1–5) → https://fiveyearyou.com
• Magic Mornings habit stack → https://fiveyearyou.com

Cat: Free dressers on the side of the road? YES, please. Her inner thrifter is sparkling ✨

Andrew: Discovered the Mendi neurofeedback device and is now laser-focused (and geeked out). 🧠

• “Improving yourself starts with taking a shower.”
• “Don’t chase routines you can’t maintain. Start tiny.”
• “You already have what it takes. You just forgot.”
• “Your ego will resist change. Do it anyway.”
• “Subtraction is also self-improvement. Take something away.”

👉 Book a FREE Coaching Call → https://fiveyearyou.com

📧 Email us → hello@fiveyearyou.com

📸 Follow us on Instagram → https://instagram.com/fiveyearyou

• Anyone feeling overwhelmed and unsure where to begin
• Listeners struggling with guilt or burnout
• People who need permission to start small

You don’t need to earn your worth.

You don’t need to fix your whole life today.

You just need to love yourself enough to take the next step.

We're with you.

📌 Affiliate Disclaimer: Some links in this description are affiliate links. As Amazon Associates, we earn from qualifying purchases using the Five Year You store ID: amp09-20 and tracking ID: 5yy-20. This comes at no extra cost to you and supports the show. Thank you!

#SelfImprovement #StartSmall #FiveYearYou #MentalHealth #PersonalGrowth #HabitChange #MagicMornings #BasicNeeds #VisionWork #AdultBedtimeRoutine #YouAreWorthy

Disappointment is part of being human — but that doesn’t mean it’s easy. In this episode, we unpack how to actually deal with the daily (and devastating) letdowns of life — without losing yourself or spiraling.

• A compassionate definition of disappointment (hint: it’s unmet expectations)
• Why disappointment hurts more when you internalize it
• The difference between processing vs. avoiding pain
• Why your disappointment is likely tied to control or safety
• How to express hurt to others without damaging your relationships
• The power of reframing setbacks as invitations for something better

• What to say to someone who constantly cancels plans
• How Andrew and Cat are teaching their kids to ask for what they need
• Why expressing disappointment in a kind, clear way can actually strengthen relationships
• The mind-body impact of suppressing negative emotions

• “Rejection is protection.”
• “I’m not upset — I’m just disappointed.”
• “There must be something better coming.”
• “This didn’t define my worth — I’m still me.”
• “What if this is an invitation for something I couldn’t see yet?”

• ✍️ Journaling: Don’t let unspoken emotion fester
• 🧘 Deep Breathing or a Walk: Move the energy through you
• 🎯 Core Values: Anchor into who you are, not what happened
• 💬 Honest Conversations: Kindly express what let you down
• 🧠 Curiosity: “I wonder what this situation is trying to teach me?”

Cat: A wild “May-cember” day suddenly opened up — less chaos, more music, and her daughter’s orchestra concert.

Andrew: His son finally gets to go fishing, and his daughter is graduating. A proud and peaceful parenting week.

If you’ve been stuck in a loop of disappointment — with people, plans, or yourself — you don’t have to stay there. Five Year You coaching can help you reframe, rebuild, and rediscover your path.

👉 Book a Clarity Call → https://fiveyearyou.com

📧 Email us → hello@fiveyearyou.com

📸 Follow us → https://instagram.com/fiveyearyou

Remember:

Disappointment isn’t failure — it’s feedback.

It’s not a signal that you’re broken — it’s an opportunity to build a deeper relationship with yourself.

Feel it, learn from it, release it.

#FiveYearYou #DisappointmentRecovery #MindsetShift #SelfCompassion #EmotionalResilience #LetdownRecovery #RejectionIsProtection #GrowthMindset #PersonalDevelopmentPodcast #MindBodyConnection

Hosts: Andrew Dewar & Catherine Collins

Ever feel like you're stuck in a loop of “I’ll do it later”? You're not alone. In this episode, we unpack why procrastination isn’t a character flaw — it’s part of being human. And more importantly, we share real strategies (and deep compassion) to help you take that first step forward.

• Why procrastination is not laziness — it’s actually how your brain protects you
• How procrastination is often a self-worth issue in disguise
• The science behind why starting is the hardest part
• Why “future you” is your best productivity hack
• The tools, systems, and mindset shifts we use to get things done without burnout
• How scaffolding and environment design beat willpower every time

• The “Future Me” Hack: Leave little love notes for tomorrow’s you
• Light the First Log: Do the smallest possible action to build momentum
• Habit Stacking (from Atomic Habits)
• The 5-Minute Rule: If it takes less than 5 minutes, do it now
• Environmental Scaffolding: Use cues like headphones or a clean desk to trigger deep work
• The Magic of Timing Tasks: Most dreaded tasks take less time than you think
• App & Tech Tools for focus and productivity

• 📱 Opal App – Focus tool that blocks distractions on your phone
• https://www.opal.so
• 🎧 Brain.fm (Free YouTube Version) – Binaural beats to help you focus
• https://www.youtube.com/@BrainfmApp
• 📖 Atomic Habits by James Clear
• https://www.amazon.com/dp/0735211299?tag=5yy-20
• 📖 Hidden Potential by Adam Grant
• https://www.amazon.com/dp/0593653141?tag=5yy-20

• “Future me will thank me for this.”
• “Light the first log.”
• “Progress beats perfection.”
• “If it’s less than five minutes, do it now.”
• “You're not behind — you're just beginning.”

Cat: Finally scheduled a dentist appointment that’s been on the list for a year.

Andrew: His daughter received two scholarships — proof that effort pays off.

If you know what you want to do, but keep putting it off, coaching may help. We specialize in helping people get unstuck, build momentum, and create a life they love — one day at a time.

👉 Book a Clarity Call → https://fiveyearyou.com

📧 Email us → hello@fiveyearyou.com

📸 Follow us → https://instagram.com/fiveyearyou

⚠️ Reminder:

You’re not lazy — you’re just tired, overwhelmed, or misaligned. Give yourself grace, use the right tools, and take one small step today.

#StopProcrastinating #FiveYearYou #SelfWorthJourney #ProductivityTips...