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...

Hosts: Andrew Dewar & Catherine Collins

This episode isn’t about weight loss fads or rigid diet plans. It’s a real, raw look at how we changed our lives through self-worth, gut health, and intentional choices. We didn’t set out to lose weight — we set out to feel better. The 50-pound loss? That was just a powerful side effect.

• Why this wasn’t a weight loss journey — it was a mental health journey
• How healing the gut transformed everything from energy to skin
• What autoimmune symptoms disappeared after our food changes
• Why we focused on feeling better, not counting calories
• How boredom and procrastination fuel emotional eating
• The 3 key mindset shifts that helped us keep the weight off

• 📖 The Plant Paradox by Dr. Steven Gundry
• https://www.amazon.com/dp/006242713X?tag=5yy-20
• 📖 Gut Check by Dr. Steven Gundry
• https://www.amazon.com/dp/0062911804?tag=5yy-20
• 📖 Fast Like a Girl by Dr. Mindy Pelz
• https://www.amazon.com/dp/1401969925?tag=5yy-20
• 📖 Fast This Way by Dave Asprey
• https://www.amazon.com/dp/0062882864?tag=5yy-20
• 📖 Calm Your Mind with Food by Dr. Uma Naidoo
• https://www.amazon.com/dp/0316312493?tag=5yy-20
• 🔬 23andMe Health + Ancestry DNA Kit (Used for discovering gluten and beef sensitivity)
• https://www.23andme.com
• 💧 Tap Water Database (EWG Water Quality Tool)
• https://www.ewg.org/tapwater/
• 🧠 Brain Health Coaching by A Mind For All Seasons
• https://www.amindforallseasons.com

• Food is either fueling you or inflaming you
• Weight loss came after gut healing — not calorie counting
• Organic food costs balanced out by skipping processed snacks
• Fasting helped us become aware of emotional and boredom eating
• You don’t have to exercise first — we didn’t! Year 1 was about food and mindset
• Feeling better led to more energy, and more energy led to action
• True transformation begins with self-worth

• Joint iPhone Notes to track food sensitivities
• Organic, anti-inflammatory grocery list
• Daily minerals & supplements (Vitamin D, Magnesium, Vegan Omega-3s)
• Simple meals = fewer decisions = less temptation
• “Will future me thank me for eating this?” (our mental mantra)

We don’t offer medical advice — but if you're ready to build a five-year plan focused on clarity, wellness, and joy, let’s talk.

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

📧 Email us → hello@fiveyearyou.com

📸 Instagram →

In this episode, Andrew and Catherine open up about what it really means to “not feel ready.” Whether it’s rollerblading again as an adult, starting a business, or making a major life change, the truth is: you may never feel fully ready—and that’s okay. This episode is here to help you take that first step anyway.

• Why waiting to feel ready might be holding you back
• How to reframe fear as a signal, not a stop sign
• Real client stories about starting before you felt “ready”
• What neuroscience says about creating a new version of yourself
• The difference between being avoidant and being aware
• Why coaching, accountability, and micro-moves create momentum

1. Do it badly: Anything worth doing well is worth doing horribly at first
2. Create space to be a beginner again
3. Focus on joy, not outcomes
4. Take the first step, not the full staircase (MLK Jr.)
5. Try new things without monetizing them
6. Ask: What could I do today that’s just for me?

• Book: Breaking the Habit of Being Yourself by Dr. Joe Dispenza
• https://www.goodreads.com/book/show/13562982-breaking-the-habit-of-being-yourself
• Quote Reference: Rumi – “As you start to walk on the way, the way appears.”
• https://www.goodreads.com/quotes/106298-as-you-start-to-walk-on-the-way-the
• Quote Reference: Martin Luther King Jr. – “You don’t have to see the whole staircase…”
• https://www.goodreads.com/quotes/948-you-don-t-have-to-see-the-whole-staircase-just-take
• Audible Free Trial (for the books mentioned):
• https://www.amazon.com/dp/B00NB86OYE?tag=5yy-20

Catherine – Getting book ideas from her vibrant Instagram community

Andrew – Watching the Winnipeg Jets win in overtime and feel alive again

Website → https://fiveyearyou.com

Instagram → https://instagram.com/fiveyearyou

Email...

Hosts: Andrew Dewar & Catherine Collins

Feeling anxious about the world, your future, or just stuck in a funk? You’re not alone—and you’re not broken. In this heartening episode of Five Year You, Andrew and Catherine share how to reconnect with hope during uncertain times, using mindset shifts, body-based tools, and small acts of kindness that actually work.

Whether you’re struggling with job loss, burnout, or just the general heaviness of the news cycle, this episode offers realistic and uplifting ways to find hope—even when it feels out of reach.

• How to shift out of fear and panic into possibility
• The power of perspective: finding silver linings in everyday struggles
• What to do when your nervous system is overloaded
• How movement, music, and even Super Mario Bros. can rewire your mood
• Using gratitude and future-self journaling to build internal hope
• How being the hope for someone else can lift your own spirits
• Simple ways to interrupt negative thought patterns
• Why your coping skills matter more than ever

1. Change your input: Unfollow negative news and seek out uplifting content.
2. Move your body: Go for a walk, dance, or play Tetris (yes, really—it’s backed by neuroscience).
3. Future journal: Write a note from your future self, imagining life going right.
4. Give to others: Deliver a meal, send a note, or join a volunteer group like Lasagna Love.
5. Use a “feel better” checklist: Check sleep, hydration, food, sunlight, and laughter.
6. Play and laugh: Watch a silly show, listen to happy music, or revisit childhood joy.
7. Practice gratitude: Even old cars with broken locks can become part of your healing story.
8. Accept your feelings: Hope doesn’t mean you ignore what’s hard—it means you believe in what comes next.

• Lasagna Love Volunteer & Request a Meal

Hosts: Andrew Dewar & Catherine Collins

Let’s talk about the real side of healing—the hard, messy, emotional parts that no one puts in a quote card. In this heartfelt episode, Andrew opens up about his return to EMDR therapy, and both hosts explore what it actually feels like to face emotional growth head-on.

Whether you're just beginning your healing journey or you're knee-deep in the “garbage removal” phase, this episode will remind you that you're not alone—and it’s okay to feel all the feelings.

Book your coaching call here: https://fiveyearyou.com/call

👇 Scroll for tools, inspiration, and resources to support your journey.

• What EMDR therapy is and why it’s helpful
• Why healing feels worse before it feels better
• The “emotional garbage” metaphor and why it’s spot-on
• How to support someone going through a dark day
• Self-care vs. avoidance: knowing the difference
• Building your “coping skill fanny pack”
• How to recognize your healing patterns over time
• Why we need to normalize therapy and mental health check-ins

🧠 What Is EMDR Therapy? - EMDR Institute

📱 Opal App – Mindful Screen Time

🎧 Try Audible Free – Process & Reflect on the Go

🍳 Our Favorite Instant Pot

“Healing isn’t always pretty. Sometimes it’s crying in the shower or just making it through the day.”

“You can’t outsource your healing—you have to take out your own emotional trash.”

“Your batting average for surviving hard days is 100% so far.”

Andrew: A joyful and productive week spent together with Catherine.

Catherine: Sunshine, blooming tulips, and walks in the spring air after a long Chicago winter.

• Book a therapy session—before you’re in crisis.
• Identify your coping tools (music, walks, calling a friend).
• Create a post-therapy buffer zone—no PTA meetings right after deep work.
• Tell someone you trust if you’re struggling.
• Repeat this mantra: “I am allowed to heal at my own pace.”

🌐 Website: https://fiveyearyou.com

📸 Instagram: https://instagram.com/fiveyearyou

📧 Email: hello@fiveyearyou.com

We are not licensed therapists. This podcast is for educational and inspirational purposes only. Please reach out to a mental health professional for personal guidance. Some links are affiliate links—we may earn a small commission.

💬 Have you had a moment when healing didn’t feel pretty—but you came out stronger?

Share it in the comments. Your story might help someone else.

🔔 Subscribe for new episodes every week and share with someone who might need this message today.

#FiveYearYou #HealingIsntAlwaysPretty #MentalHealthMatters #EMDR #PersonalGrowth #CopingSkills #EmotionalHealing #TherapyJourney #SelfCareTools #Podcast

Hosts: Andrew Dewar & Catherine Collins

In this episode of Five Year You, we get real about failure, setbacks, and those moments when life just… derails. If you’ve ever asked, “Why is this happening to me?”—this conversation will help you reframe the tough moments and find meaning, strength, and even humor in the mess.

👇 Scroll for tools, timestamps, and links!

✨ What You'll Learn in This Episode:

• Why setbacks are a natural part of the growth journey
• The importance of mindset: victim vs. curiosity
• Practical coping skills for when you’re in the middle of a setback
• The power of contrast days
• How reframing failure helps you become the person you're meant to be
• Parenting wisdom: why we shouldn’t shield kids from failure
• How to process big feelings—without getting stuck
• Fanny pack of coping tools (yes, we said that)

✅ Helpful Tools & Resources:

📱 Opal App – Reduce Screen Time & Reclaim Life

🎧 Audible Free Trial – Personal Development on the Go

🍳 Instant Pot – Save Time, Eat Well

💬 Favorite Quotes:

🌟 Glimmers of the Week:

Catherine: Finally making a long-put-off doctor appointment thanks to a little loving push.

Andrew: Wearing yellow for the first time and loving the way it feels.

📲 Stay Connected:

🌐 Website: https://fiveyearyou.com

📸 Instagram: https://instagram.com/fiveyearyou

📧 Email: hello@fiveyearyou.com

⚠️ Disclaimer:

This content is for informational purposes only and not intended as a substitute for professional mental health or medical advice. Some links may be affiliate links. As an Amazon Associate, we may earn from qualifying purchases.

💬 Your Turn:

What’s a setback that taught you something valuable?

Drop it in the comments—we’d love to hear your story.

🔔 Don’t forget to subscribe and tap the bell for weekly inspiration.

🎧 Available wherever you get your podcasts.

#FiveYearYou #OvercomingSetbacks #MentalHealthTools #PersonalGrowth #CopingSkills #LifeLessons #SelfImprovement #Resilience #Podcast #AndrewDewar #CatherineCollins

In this episode, Andrew and Catherine dive into one of the most common challenges of modern life: time scarcity. They debunk the myth that "everyone has the same 24 hours" and offer practical strategies for reclaiming your day, without guilt or shame. Whether you're feeling overwhelmed or just want to use your time more intentionally, this conversation blends mindset shifts with real-life hacks to help you create more freedom in your schedule.

• Why the "same 24 hours" concept is flawed
• The first step: awareness and identifying where your time really goes
• Tools like the Opal app to track screen usage and recapture time
• Time guilt vs. intentional living
• How micro-moments of connection count more than rigid blocks
• Reframing movement: "exercise sipping" and stacking activity into existing routines
• Future Self Thinking: framing daily choices as gifts to your tomorrow self
• Identifying "dead time" and turning it into productive or restful time
• Avoiding shame around productivity and honoring seasons of life

1. Track Your Time: Use screen trackers like Opal to bring awareness to phone use.
2. Make One Meaningful Connection a Day: Especially with your kids, focus on quality, not quantity.
3. Use "Dead Time" Wisely: Listen to audiobooks during errands, do squats while your coffee brews.
4. Time Things: Fold laundry, clean the kitchen – then realize how little time it really takes.
5. Stack Habits: Pair movement or learning with existing routines.
6. Give Yourself Grace: Your season of life might not be your season for building big things, and that's okay.

• Realizing that she was spending decades of her life on her phone and using Opal to cut that time dramatically.
• Switching from task-shaming to future-self thinking: "Morning Catherine will love that I did this now."

• Understanding how micro-movements like "planking during espresso" add up to full workouts over time.
• Emphasizing that if something truly matters to you, you'll find the time for it, but it has to be intentional.

Catherine: Morning puzzles and one-on-one time with her son, appreciating the rarity of alone time with twins.

Andrew: Clothes shopping with his son – fast, intentional, and a reminder of the joy in simple connections.

• Opal App for Screen Time Management
• Instant Pot
• Audible Free Trial

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Hosts: Andrew Dewar & Catherine Collins

What does it actually take to grow into your best self—not just once, but every single day? In this episode, Andrew and Catherine break down the mindset, strategies, and small daily decisions that lead to ongoing self-improvement. They share hard-earned insights on how to enjoy the process of becoming, rather than chasing the elusive finish line of success. From their own lifestyle shifts to practical coaching tools, this episode is for anyone who wants to feel proud of their growth and find peace in the present.

• Why achievers often struggle with contentment
• How to enjoy where you are and pursue growth
• Why being kind to yourself speeds up results
• What the "energy of improvement" really means
• The dangers of trying to fix everything at once
• Steps to build momentum that actually sticks

1. Start with why you want to improve—what’s your real motivation?
2. Narrow your focus to one area or habit at a time.
3. Make your first step so small it feels silly.
4. Track your gain, not your gap.
5. Be kind to yourself every step of the way.

Andrew’s Aha Moments:

• “If being hard on yourself worked, you'd be happy by now.”
• “Happiness isn't in the future. It's a choice you make now.”
• “You need to build trust with yourself by keeping small promises.”
• “Start every step as if you could only pick 10 changes for life.”
• “Every puzzle gets solved one piece at a time. So does your life.”

Catherine’s Aha Moments:

• “Kindness to yourself is the biggest cheat code in self-growth.”
• “Try a slow roll. Habits stick better that way.”
• “Improving your life should be joyful—not punishment.”
• “You can love your life now and still want more.”
• “Even thinking about improving your life is a form of growth.”

Andrew: A short read called Walking Your Blues Away by Thom Hartmann. It unlocked the science behind walking as emotional therapy and daily healing. Highly recommend!

Catherine: Bulletproof Coffee Pods from Amazon. An easy, on-the-go version of the full Bulletproof morning routine. Tastes good, feels even better!

• Walking Your Blues Away by Thom Hartmann: Amazon Affiliate Link
• Bulletproof Coffee Pods – Amazon

• Visit FiveYearYou.com for more resources and coaching.
• Follow us on Instagram: @fiveyearyou
• Email us anytime at: hello@fiveyearyou.com

This podcast is for informational and inspirational purposes only and does not substitute for professional advice. Always consult your own coach, therapist, or medical professional before making significant life changes. Some links in this episode may be affiliate links, meaning we may receive a small commission if you purchase through them—at no cost to you. Thank you for supporting...