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Have you ever felt exhausted trying to live up to who you’re “supposed” to be?

In this episode of Transformative Journeys, we explore the quiet, sneaky ways we “should” on ourselves — and how those internalized expectations can leave us feeling like we’re not sure if the person we’re being is the real ‘us’.

Our brains are wired for belonging and safety. From a young age, we learn which behaviors earn approval, love, and acceptance — and many of those lessons quietly turn into rigid internal rules we never consciously agreed to. Over time, those “shoulds” can leave us feeling disconnected, resentful, or like we’re performing a version of ourselves that doesn’t quite fit.

In this episode, we unpack:

• Where some of our internal “shoulds” come from
• Why our nervous system reacts so strongly to disapproval and perceived rejection
• How to tell the difference between obligation and inner truth
• Why discomfort doesn’t mean you’re doing something wrong — it often means you’re unlearning something old
• How small, compassionate acts of self-permission can lead to a more authentic life

You’ll also be guided through a simple but powerful reflection exercise to help you identify where expectations — not choice — may be driving your decisions.

✨ This episode is for you if:

• You feel pressure to be a certain way for others
• You struggle with guilt when choosing yourself
• You want to live more in alignment with your values — without burning your life to the ground
• You’re learning that authenticity doesn’t require rebellion… just awareness and practice

🔧 Free Tools & Resources

Looking for extra support as you navigate discomfort and change?
Visit Johanna’s Toolkits for free, practical tools to support your nervous system and build emotional resilience:

👉 https://transformativejourneys.ca/

🤍 Support & Community

Enhanced visual version available on YouTube

Follow along on Instagram: @transformativejourneys.johanna

☕ Support the Podcast

If you’d like to support the show and help keep these conversations going, you can toss a little love into the duct tape fund here:

👉 https://buymeacoffee.com/transformativejourneys

🛑 Disclaimer:
This podcast is for entertainment and informational purposes only and is not a substitute for professional medical or mental health advice. Johanna is not a licensed therapist — just a human sharing lived experience, reflection, and tools for growth.

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How much time do you spend truly resting?

Not just zoning out on your phone or multitasking while you fold laundry - but actually allowing your mind and body to pause, recover, and restore?

In this episode of Transformative Journeys, we’re talking about something that should be simple… but often isn’t: rest. Not the hustle-culture version you earn after doing everything for everyone else - but radical, intentional rest. The kind your brain, body, and spirit need to heal, regulate, and show up as your full self.

We’ll explore:

• Why we feel so guilty about slowing down
• The neuroscience behind rest and how your brain repairs during wakeful stillness
• Dr. Saundra Dalton-Smith’s 7 types of rest (spoiler: it’s not all about sleep)
• How to identify what kind of rest you actually need right now
• Simple ways to integrate restorative moments into real life (without bubble baths or mud masks… unless that’s your thing)

If you’re someone who struggles to slow down—or needs permission to rest without guilt—this one’s for you.

Resources Mentioned:

• ✨ Grab the FREE Bounce Back Blueprint – your guide for when life feels like a lot
• 🎧 Episode 7: Mindfulness as a Strategy for Coping and Healing

📚 Dr. Saundra Dalton-Smith’s TED Talk + book Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity

Let’s Connect
📸 Instagram: @transformativejourneys.johanna
🌐 Website + freebies: transformativejourneys.ca
▶️ YouTube (enhanced episode version): Transformative Journeys

🛑 Disclaimer:
Johanna is not a therapist - just a human sharing lived experience.
✨ “I’m just Johanna – a fellow human being on my journey through this thing called life, and your guide on this transformative journey.”

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Are you tired of making New Year’s resolutions… only to abandon them by mid-January (or earlier)? You’re not alone.

In this episode of Transformative Journeys, I break down the real reasons resolutions tend to fail - and spoiler alert: it’s not because you lack willpower or motivation.

We explore:

✨ The neuroscience behind why your brain resists sudden change
🧠 Why willpower is a limited, unsustainable resource
🧩 How identity-based goals work better than deprivation-based resolutions
🧘‍♀️ How reflection, structure, and small, meaningful shifts can rewire your habits
🛠 Plus: My personal process for setting goals that stick - and why I haven’t made a resolution in years

You’ll also get two sets of journaling prompts to help you reflect on the past year and move into the new one with intention and clarity.

This isn’t a “New Year, New You” conversation.
This is about working with your brain, not against it - and creating a version of growth that actually fits your life.

🟣 Mentioned in this episode:
📥 Download the free Bounce Back Blueprint: transformativejourneys.ca
🎧 Episode 25: Who Am I to Start a Podcast?
📺 Watch the enhanced version with visuals and prompts: https://www.youtube.com/@TransformativeJourneys-Johanna

💬 Let’s connect:
Instagram: @transformativejourneys.johanna
Website: transformativejourneys.ca

💜 If this episode resonated, please follow, share, or tap that subscribe button so others can find the podcast too!

🛑 Disclaimer: I’m not a therapist, just a human sharing lived experience.
✨ “I’m just Johanna – a fellow human being on my journey through this thing called life, and your guide on this transformative journey.”