About Progress
Episodes
AP 489: Why It’s OK to Have Regrets + What to Do When You Struggle with Them
01 May 2023
Contributed by Lukas
It's a pet peeve of mine when people say they "don't have regrets." While I understand what they mean by that, I think it's too dismissive of the less...
AP 488: How Do You Turn Your Passion Into Your Life's Work? || with Tina Anderson of Just Thrive
27 Apr 2023
Contributed by Lukas
Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These ep...
AP 487: The 5 Steps I Used to Reconnect with my Personal Style in a New Season of Life || with Jenny Eversole of Style Space
24 Apr 2023
Contributed by Lukas
In 2020 I put something on my Do Something List that I almost talked myself out of: have fun with fashion. I ended up loving the results so much that ...
AP 486: Being Present is Being Productive || Growth Spurt
20 Apr 2023
Contributed by Lukas
Recently I've felt really unproductive, which is not how I am used to feeling. To be really honest, adding a fifth child to our family, a newborn afte...
AP 485: How to Be More Productive AND Less Busy at the Same Time || with Tanya Dalton
17 Apr 2023
Contributed by Lukas
It is so easy to get caught up in the busyness of our day-to-day lives, whether it's a productive kind of busy, or not. But, what if there was a way t...
AP 484: Emily Bell || a Tribute
13 Apr 2023
Contributed by Lukas
I had the honor of interviewing Emily three years ago where we discussed personal growth, traveling the world as a family of five, and getting out of ...
AP 483: The Roots Behind Your Clutter Problem + How to Fix Them || with Tracy McCubbin
10 Apr 2023
Contributed by Lukas
Unfortunately, perfectly curated Pinterest boards don't always translate to perfectly organized homes. And while you can appreciate the beauty of a ra...
AP 482: Spring Break in CA, my Viral Reel, a Creativity Challenge, the Book I Loved and Show I'm Starting, Using my Voice for Change || Messy Middle April 2023
06 Apr 2023
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 481: The Truth About Bad Habits
03 Apr 2023
Contributed by Lukas
Several years ago I developed a full-blown bad habit with online shopping. I can say that now because I can see how besides the obvious financial cons...
AP 480: How to Make Self-Sabotoge Your Friend || with Heather Chauvin
30 Mar 2023
Contributed by Lukas
Sometimes when I have something really daunting on my to-do list I find myself caught in the cycle of self-sabotage. If you've ever felt that way you ...
AP 479: Why the Dance of Creativity Matters + How to Tap Into This Deepest Part of Yourself || with Brooke Schultz
27 Mar 2023
Contributed by Lukas
There's something that I often see in my young children, that we lose in adulthood, and it's the ability to abandon fear and ego, and to create. In to...
AP 478: How do you direct a charitable race event? || with Leann Stickle
23 Mar 2023
Contributed by Lukas
Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These ep...
AP 477: Habit Secrets You Need to Know
20 Mar 2023
Contributed by Lukas
How long do you think it takes to build a habit? Whenever I ask this question I get a wide range of answers, and I'm here to tell you that those metho...
AP 476: One Question To Ask Yourself When You Procrastinate || Growth Spurt
16 Mar 2023
Contributed by Lukas
I used to teach an entire class on procrastination, because from time to time we are all subject to it's relentless grasp! The goal is not to prevent ...
AP 475: How Embracing Your Brokenness Can Lead to Greater Healing || with Toni Collier
13 Mar 2023
Contributed by Lukas
Toni Collier is a Hope Coach, author of Brave Enough to Be Broken and the founder of Broken Crayons Still Color, an international women’s ministr...
AP 474: Progress Principle: COMPASSION || Growth Spurt
09 Mar 2023
Contributed by Lukas
I used to think that the only way I could change myself was by being hard on myself. This led to a lot of self-criticism, as I tried to achieve very h...
AP 473: Three Big Ways You Can Feel Like Yourself Every Day
06 Mar 2023
Contributed by Lukas
With the benefit of hindsight on my side, I can look back and see a stark contrast between the way I felt after my third child was born, and the way I...
AP 472: Current Self Care, Dance Class, Getting Up Before My Kids, My Favorite Homemade Treat, and Managing New Feelings of Anxiety || Messy Middle March 2023
02 Mar 2023
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 471: Keys to Overcoming Conflict and Healing Connection for Couples || with Trevor Hanson
27 Feb 2023
Contributed by Lukas
Every relationship deals with conflict, just in different ways. Some are avoidant, while others are confrontational. Some are constantly simmering, wh...
AP 470: How do you get into photography? || with Kylie Pond
23 Feb 2023
Contributed by Lukas
Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These ep...
AP 469: “How can I prioritize what matters to me when I have an under-supportive spouse?” || Coaching call with Emily
20 Feb 2023
Contributed by Lukas
Emily is a mother of 6 struggling to juggle the various demands of her life, including finding time for herself to pursue higher education. What start...
AP 468: Self Respect > Self Love
16 Feb 2023
Contributed by Lukas
I once had a workshop attendee ask me about self-love, and I answered honestly. I don't always love every part of myself, but I do respect myself. Thi...
AP 467: Ways to Get Over Perfectionism in the Bedroom || with Emily Nagoski
13 Feb 2023
Contributed by Lukas
Quick disclaimer! While not explicit, the topic we are covering today is adult in nature. Those who typically listen with kids around may consider put...
AP 466: Progress Principle: CURIOSITY || Growth Spurt
09 Feb 2023
Contributed by Lukas
Today I want to talk about curiosity, but I first have to address our desire for certainty. We tend to want straightforward, black-and-white, prescrip...
AP 465: An Alternative to Block-Scheduling || How to Plan Your Day by Rhythms
06 Feb 2023
Contributed by Lukas
A few years ago I got really interested in block planning after seeing the success that some other influential people were having with this way of sch...
AP 464: New Baby Birth Story, Creating my Official DSL, Bedtime Routine Hack, my Favorite Room in the House, Adjusting as a Family of 7! || Messy Middle January 2023
02 Feb 2023
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 463: "How can I create a spiritual practice that feels aligned with both my current season and shifting spiritual life?” || Coaching Call with Heather
30 Jan 2023
Contributed by Lukas
Has your spiritual life shifted the last few years? You’re not alone. And while that can be beautiful (and of course challenging), it also poses som...
AP 462: HOW DO YOU do things that scare you? || with Michelle Cox
26 Jan 2023
Contributed by Lukas
Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These ep...
AP 461: How to Better Handle Conflict, Even as a Former People Pleaser || with Kwame Christian
23 Jan 2023
Contributed by Lukas
After 15 years of marriage, I was reflecting on the conflict between my husband Brad and I, and it's not what you might expect. Our problem was a lack...
AP 460: Bodies Change || Growth Spurt
19 Jan 2023
Contributed by Lukas
Often at the beginning of a new year we are bombarded with the messaging that we need to change our bodies in a very specific way. I want to dive into...
AP 459: Do Something List Workshop: Make your DSL for 2023!
16 Jan 2023
Contributed by Lukas
The "Do Something List" is the one thing that really started this all - the blog, the podcast, the community, and everything else. Several years ago, ...
AP 458: Progress Principle: COURAGE || Growth Spurt
12 Jan 2023
Contributed by Lukas
I had the idea to start sharing "progress principles" based on things that I was struggling with personally, and that my coaching clients were struggl...
AP 457: Why Self-Expansion Will Improve Every Area of Your Life, Including Relationships || with Dr. Jennifer Finlayson-Fife
09 Jan 2023
Contributed by Lukas
Last year I had the opportunity to interview a returning favorite, Dr. Jennifer Finlayson-Fife, and her sister Carolyn Bever, which produced two of th...
AP 456: Health Updates, Doing Almost Nothing on My Do Something List, a New Family Habit, an Author I'm Loving, a Thank You || Messy Middle January 2023
05 Jan 2023
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 455: Value-Driven Living || What it Is and How It Changes EVERYTHING
02 Jan 2023
Contributed by Lukas
Before you dive head first into a list of goals or resolutions for the new year, I want you to do something first. Get clear about your values. In thi...
AP 454: Our Community’s DID Something List for 2022 || Dear Progressor, December 2022
15 Dec 2022
Contributed by Lukas
In this month's edition of "Dear Progressor," you'll hear from members of this community who called in and answered my prompt to share their did somet...
AP 453: How to Handle Pre-New Year Anxiety || with Kimberley Quinlan, LMFT
12 Dec 2022
Contributed by Lukas
I feel pretty in tune with the rhythms of this community, so I tried to predict what topics we (including me) would need as the year ends and a new on...
AP 452: Hold and Honor "Wise" Expectations
08 Dec 2022
Contributed by Lukas
Managing life is about managing your expectations, and that can be a tough truth to learn. But I want to caution against high expectations that are to...
AP 451: How to Look Back, So You Can Look Forward
05 Dec 2022
Contributed by Lukas
I love the energy that the new year brings, because for many of us it's a time for looking forward and making new plans. I have a whole episode about ...
AP 450: Maternity Leave Plans, Visiting Family in California, Playing Flute, Recommitting to Bedtime, and the Household Tool I'm Loving || Messy Middle December 2022
01 Dec 2022
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 449: "How can I reset my routines between busy seasons?" || Coaching Call with Taryn
28 Nov 2022
Contributed by Lukas
"I need to figure out how to reset some of those routines and some of those self-care habits so that I can feel more fulfilled and less defeated as I ...
Introducing Habits You Love
25 Nov 2022
Contributed by Lukas
This week, we’re featuring an episode from a podcast you should check out. Habits You Love, hosted by Kayla Fassio, is a mental health podcast about...
AP 448: How Do You Get Into Summitting Peaks || with Emily
24 Nov 2022
Contributed by Lukas
These episodes feature real women from this community who are answering the question "How do you...?" about their various passions and pursuits. Today...
AP 447: What To Do When You Feel Inadequate || with Sara Dean
21 Nov 2022
Contributed by Lukas
I am willing to bet that even the most confident person you can think of probably feels inadequate from time to time. Another way you might describe t...
AP 446: Just Say NO || Growth Spurt
17 Nov 2022
Contributed by Lukas
I once wrote a rejection email and had it posted online by the recipient. Sounds dramatic, doesn't it? Sometimes the thought of rejecting someone or s...
AP 445: My Favorite Things: Podcast Edition || Happy 6 years!
14 Nov 2022
Contributed by Lukas
First of all, thank you for being here with me to celebrate SIX YEARS of the About Progress podcast! This is a fun episode because we get to hear from...
AP 444: Can You Take Self-Compassion Too Far? || Growth Spurt
10 Nov 2022
Contributed by Lukas
Today's bite-sized episode is inspired by a conversation I had with my membership group, the Strive Hive. And it falls under the umbrella of something...
AP 443: The Science of Making (and Keeping) Friends as an Adult || with Dr. Marisa G. Franco
07 Nov 2022
Contributed by Lukas
I have been surprised by something as an adult...I stink at friendship. When it comes to making new friends, or even staying connected with old friend...
AP 442: Pregnancy Update, Ski Season, Our After School Routine, The Show I'm Loving, and Visualization || Messy Middle November 2022
03 Nov 2022
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 441: How to Shift from Self-Criticism to Self-Compassion to Expedite Your Progress
31 Oct 2022
Contributed by Lukas
I used to let my inner critic be the loudest voice in the room. It was forcing me to be an over achieving perfectionist that was never satisfied with ...
AP 440: How Do You Get Into Rock Climbing || with Sarah Berry Carpenter
27 Oct 2022
Contributed by Lukas
Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These epi...
AP 439: How to Deeply Love and Accept People (Including Yourself) || with Carol Lynn Pearson
24 Oct 2022
Contributed by Lukas
I had a personal experience earlier this year that led me to realizing I was deeply exhausted, and seeing the affects of it in several areas of my lif...
AP 438: One Easy Way to Get Things Done You Don't Feel Like Doing- Pair it! || Growth Spurt
20 Oct 2022
Contributed by Lukas
I really hope I'm not alone in feeling this way sometimes...and the feeling I'm talking about is when you have something you realllly don't want to do...
AP 437: “How can I take action without knowing the end from the beginning?” || || Coaching Call with Madeline
17 Oct 2022
Contributed by Lukas
Have you ever found yourself in a "What's next?" phase of your life? Lots of possibility, and the opportunity to even explore them, is a good thing! S...
AP 436: How to WIN Your Trade-offs || Growth Spurt
13 Oct 2022
Contributed by Lukas
A trade-off is when you do something, instead of something else. Simple enough, right? But whether subconsciously or consciously, trade-offs can carry...
AP 435: What to Do About Burnout (it may surprise you!) || with Amelia Nagoski
10 Oct 2022
Contributed by Lukas
Earlier this year I read a book that I knew could be life-changing for the women of this community. It contained research backed information on how to...
AP 434: Family Updates, Habit Tour, Meal Prepping Snacks, My Style Words, and Trade Offs I'm Making || Messy Middle October 2022
06 Oct 2022
Contributed by Lukas
This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving la...
AP 433: How Setting Limits Improves Your Productivity, Time-Management, AND Decision-Making
03 Oct 2022
Contributed by Lukas
Earlier this year I shared how everything changed when I learned to accept my limits. I have been using this approach with myself and my one-on-one c...
AP 432: "Small Tips that Make A Big Difference" || Dear Progressor, September 2022
29 Sep 2022
Contributed by Lukas
In this month's edition of "Dear Progressor," you'll hear from members of this community who called in and answered my prompt to share small tips that...
AP 431: What to Do When You Worry TOOOOOO Much || with Kelley Wolf
26 Sep 2022
Contributed by Lukas
Are you a self-defined worrier? Though you are likely all too familiar with this feeling, let's define what it means to worry. Worrying is ruminating ...
AP 430: How Do You Get Into Sewing and Quilting || with Trina Caudle
22 Sep 2022
Contributed by Lukas
This is part of a monthly series that features real women, doing really cool things. I get to ask them "How do you...?" about whatever their particula...
AP 429: "How can I improve my morning routine when there's so much I want and need to do?" || Coaching Call with Rhonda Farr
19 Sep 2022
Contributed by Lukas
Is the thought of creating a picture-perfect morning routine nagging you? Or really any routine that you feel like you should be implementing... In th...
AP 428: Progress Principle - 'The Discomfort Zone' || Growth Spurt
15 Sep 2022
Contributed by Lukas
We are all familiar with our 'comfort zones,' right? What if by staying comfortable, we're really staying stuck? The familiar things that we know feel...
AP 427: Tackle the 5 Biggest Challenges You Face in the Kitchen || with Kendra Adachi
12 Sep 2022
Contributed by Lukas
The Lazy Genius method, coined by Kendra Adachi, says that we should be geniuses about the things that matter, and lazy about the things that don't. A...
AP 426: What Needs to Happen BEFORE You Start a New Habit, Routine, or System || Growth Spurt
08 Sep 2022
Contributed by Lukas
I hope I'm not the only one feeling that post Labor Day desire to overhaul my whole life. So, if you're like me I'm going to encourage us to lean in! ...
AP 425: Tools to Beat the Comparison Monster
05 Sep 2022
Contributed by Lukas
The Comparison Monster hijacks relationships, taints how we view our blessings, and prevents us from showing up for ourselves and others. If this is h...
AP 424: My Pregnancy, A Hiking Club, Our Family Morning Routine, Best New Gadget, Podcast Update || Messy Middle September 2022
01 Sep 2022
Contributed by Lukas
Since taking a little break over the summer I've missed being able to show the behind-the-scenes of my real life messy progress. This episode shares m...
AP 423: "How can I show up to my responsibilities when I’m exhausted?” || Coaching Call with Ashley
29 Aug 2022
Contributed by Lukas
Ashley is in a busy season that many of you may relate to. She has 2 young children, and is pregnant with her third, having just moved to a new city a...
AP 422: How Do You Become a Poet || with Nishi Patel
25 Aug 2022
Contributed by Lukas
Nishi Patel is a Progressor, just like you, who I've had the pleasure of getting to know through this community and my membership group. Nishi has sha...
AP 421: 3 Tips to Better Navigate Relationships with Your Aging Parents || with Jody Moore
22 Aug 2022
Contributed by Lukas
Relationships are complicated. Biggest, “duh” statement ever right? We all know that, but it never ceases to surprise me, my friends, and women al...
AP 420: So, You HAVE To Wake Up Earlier This Fall . . .
18 Aug 2022
Contributed by Lukas
I know it's not technically the new year, but sometimes the fall can feel that way. With school starting up again, the end of the year coming in to si...
AP 419: 3 Small Shifts That Will Make a BIG Difference in How You Do Habits
15 Aug 2022
Contributed by Lukas
Have you ever felt like your habits are more like a ball and chain? Do they restrict you, or keep you confined, or keep you from growing in the ways y...
AP 418: How to Revisit Your Do Something List || Growth Spurt
14 Jul 2022
Contributed by Lukas
If you've been here for a little while you know that my Do Something List is something that changed my life. I talk about how to create your list ofte...
AP 417: How Everything Changed When I Learned to Accept my Limits
11 Jul 2022
Contributed by Lukas
Today's topic was inspired by an early June morning when I wasn't feeling well, I woke up late, the kids were home from school for summer, and I misse...
AP 416: A podcast change, tribute to my grandpa, surprisingly good book, and the birthday gifts I bought myself || Messy Middle July 2022
07 Jul 2022
Contributed by Lukas
In this monthly series I'm sharing what real progress (including real, imperfect, messiness!) looks like for me. In my "Highs and Lows" segment I'm sh...
AP 415: Stop Chasing Balance and Learn to Live a Well Rounded Life You Love || with Geomyra Pollard
04 Jul 2022
Contributed by Lukas
Do you ever feel a bit like a hamster on a wheel? If you're exhausted from the juggling act that is "balance," it's time to try something different. Y...
AP 414: "Dear Progressor," || June 2022
30 Jun 2022
Contributed by Lukas
In this episode of "Dear Progressor," listeners just like you called in and answered this prompt: "One way I’m supporting myself this summer is…”...
AP 413: How Can I Intentionally Use My Precious Alone Time? || Coaching Call with Amy
27 Jun 2022
Contributed by Lukas
Have you ever had some time to yourself, and been completely unable to decide what to do with it? You're not alone in this dilemma and there are a few...
AP 412: How do you become passionate about family history? || with Melanie Gardner
23 Jun 2022
Contributed by Lukas
Melanie is a Progressor, a community member just like you, who has a passion that I, admittedly, do not share. She is deeply knowledgeable about famil...
AP 411: Tips to Navigate Relationships After You've Changed || with Sally Osborne
20 Jun 2022
Contributed by Lukas
Today I invited my old friend on the show, Sally Osborne. Sally will share a little about her own story of making significant changes as an adult, and...
AP 410: 2 Quick Tricks to Get to Bed Earlier || Growth Spurt
16 Jun 2022
Contributed by Lukas
It's no secret that I love habits and routines, because I've seen how women can really start to thrive once they support themselves with those things....
AP 409: 4 Keys to a Supported (+ Awesome!) Summer
13 Jun 2022
Contributed by Lukas
I'm coming to you live from day two of summer break in this episode where I want to get real about navigating this time of year so you can have fun an...
AP 408: Go On A Meditation Walk || Growth Spurt
09 Jun 2022
Contributed by Lukas
Wait! Before you think this episode is not for you, let me explain the simple "how" (and why) I meditate almost every single day. If you've been part ...
AP 407: You Need to Have More Fun (+ HOW!) || with Catherine Price
06 Jun 2022
Contributed by Lukas
If you had an hour totally to yourself, what would you do? Author Catherine Price explains in today's interview that when faced with that exact situat...
AP 406: Backyard Updates, Our Short Lived Camping Trip, Summer DSL Goals, Plans to Travel Abroad || Messy Middle June 2022
02 Jun 2022
Contributed by Lukas
In this monthly series I'm sharing what real progress (including real, imperfect, messiness!) looks like for me. May was a whirlwind, and I'm feeling ...
AP 405: "How can I reliably carry out tasks when I feel stuck with overwhelm?" || Coaching Call with Sarah
30 May 2022
Contributed by Lukas
“I never thought I could make space for something that is fulfilling, but can also be stressful and uncomfortable.” That is just one of the a-ha m...
AP 404: How do you get into gardening with no prior experience? || with Nicole Williams
26 May 2022
Contributed by Lukas
Listen to Nicole, a community member just like you, who is a mother and dietitian with lots of fun hobbies. She had no prior experience with gardening...
AP 403: Self-Care to Support Yourself When You Don't Feel Like Yourself || with Mia Hemstad
23 May 2022
Contributed by Lukas
Have you ever found yourself in the position of feeling complete overwhelm, maybe even anxiety or depression, knowing you desperately need to take car...
AP 402: Start with the Bookends
19 May 2022
Contributed by Lukas
If you're feeling ready to create some new habits, or even one new habit, but stuck on where to begin, then you are not alone! Today's short episode t...
AP 401: How we are overhauling our family culture with a year of FUN! || with Monica and Brad Packer
16 May 2022
Contributed by Lukas
I can't imagine we are alone in feeling like after the last couple (very stressful) years, our family was in need of some healing. Even our young chil...
AP 400: How to Tap Into Your EMOTIONS and FEELINGS to Help Your THOUGHTS || Growth Spurt
12 May 2022
Contributed by Lukas
When I first started seeing a therapist for my eating disorder years ago, they asked something of me that I still think about often. It had to do with...
AP 399: How to Set Boundaries with Loved Ones, ESPECIALLY When it's Hard || with Dr. Julie Hanks
09 May 2022
Contributed by Lukas
It's time to tackle one of most highly requested topics for the podcast, and that is boundaries. Today I am joined by a therapist, Dr. Julie Hanks, wh...
AP 398: A Creative Retreat, a New Delicious Cookie, the Midday Habit I Need, and Honest Thoughts on Confidence || Messy Middle May 2022
05 May 2022
Contributed by Lukas
In this monthly series I'm sharing what real progress (including real, imperfect, messiness!) looks like for me. Most of the month was spent working o...
AP 397: Why habits help you SHOW UP!
02 May 2022
Contributed by Lukas
This week, my podcast listeners get an exclusive sneak peak into my new Sticky Habit Method course. In the introduction to the course you'll learn abo...
AP 396: How do you get into running as a "non-runner?" || with Kelly Marker
28 Apr 2022
Contributed by Lukas
If you've always thought you're not fast enough to be a runner, you're wrong! There's so much more to it than speed. Tune in to see how a community me...
AP 395: "What do I do about revenge bedtime procrastination?" || Coaching Call with Julie
25 Apr 2022
Contributed by Lukas
Maybe you haven't heard of "revenge bedtime procrastination" but you've likely felt it. It's that feeling at night when you're so exhausted, but you s...
AP 394: Habits Should be Supportive || Growth Spurt
21 Apr 2022
Contributed by Lukas
Habits shouldn't be "shoulds," they should be supportive. And yes, I see the irony in that statement, but I think you'll agree! How many times have yo...
AP 393: 3 Big Reasons You Struggle With Being Authentic || with Amber Price
18 Apr 2022
Contributed by Lukas
Before you think this is just another flowery conversation on authenticity that seems too far out of reach for you, listen up. First you need to under...
AP 392: How to Conduct a 'Progress Audit' || Growth Spurt
14 Apr 2022
Contributed by Lukas
Something that I'm constantly working on is leaving behind the all-or-nothing mindset that used to cause me to spiral into the vicious cycle of perfec...
AP 391: 3 Steps to Fix Your Biggest Issue with Habits
11 Apr 2022
Contributed by Lukas
You know I never shy away from sharing the imperfect parts of progress, so in today's episode I'm being totally transparent about my own recent habit ...