Well•come, kin. Pause, and take a deep, calming breath with me. In… and out… As you breathe, remind yourself of your innate wisdom and wholeness. With each breath—be here. Fully present, as we embark on this journey together.

LaShaun Certified behavior analyst, founding former Director of The University of South Florida’s (USF) Wellness Resource Center, Founder of GLOW Women’s Gathering with credentials in Neuroscience for Business from MIT Sloan.

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In our journeys, we often carry tools and habits that once helped us survive challenging times. These tools, while useful in the past, can become obstacles as we strive to grow and thrive. It’s a difficult choice we face: continuing to live with old traumas and heartbreaks or embarking on a path toward wellness, peace, and truth. The decision is ours, and both paths have their own challenges. But choosing the journey toward our best selves, despite its difficulties, is work worth doing.
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Ever feel like you’re stuck in a loop? Hitting snooze on the same routines, reaching for the same coping mechanisms, even though they no longer quite fit? We’ve all been there. Our comfort zones, while comfy (by definition!), can morph into cages that stifle growth. But we are empowered beings. Within us lies the power to break free, to shed the chrysalis and emerge with wings that shimmer and soar.
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​Our personal patterns of being, thinking, and doing can be part of the problem or part of the problem solution. ​
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Ignoring patterns leads to unplanned destinies.
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To truly understand life, we must perceive and break free from repetitive cycles. Breaking patterns. Disrupting cycles. Breaking free. Burying or planting?

These actions are essential for our continuous and autonomous growth. It’s about breaking free from personal or generational cycles and creating new, healthier ways of being.
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Disrupting patterns and birthing new ways of being is not about tearing everything down and starting from scratch (although, some days that might sound pretty tempting!). It’s about identifying those well-worn paths that no longer serve us, and gently nudging ourselves onto a different path.
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Think of it like this: the patterns we build are the threads that weave the tapestry of our lives. Some threads are strong and vibrant, adding richness and support. But others, once essential, might now be frayed or faded. Recognizing these threads is the first step. Perhaps that morning cup of coffee that used to jumpstart your day now leaves you jittery. Maybe the social circle that once felt like a warm embrace now feels suffocating. It’s okay! It’s a sign that you’re growing, evolving.
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​Follow the threads of your life patterns.​
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​I had to recognize outdated patterns that were constant and autonomous in my life:

• Maybe you used to thrive on the hustle, constantly chasing the next accomplishment.Now, you find yourself perpetually exhausted and yearning for more balance. This is a sign that the “go-getter” thread might need some adjusting. You can weave in threads of self-care, setting boundaries, and prioritizing activities that nourish your soul.​
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• Perhaps you’ve spent years bending over backwards to make others happy, sacrificing your own needs in the process. Now, you crave authenticity and the freedom to say “no.” This is a beautiful shift! You can start weaving in threads of assertive communication, honoring your boundaries, and surrounding yourself with people who appreciate the real you.​
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• OMG, the food. We all have those “go-to” meals that bring back warm memories. But sometimes,those comfort foods become a crutch, hindering our progress towards a healthier lifestyle. This is a nudge to consider weaving in new threads of healthy, delicious recipes that nourish your body and soul. Explore new cuisines, experiment with ingredients, and discover the joy of mindful eating.
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The key is to be introspective and identify the patterns in your own life that might be holding you back. Maybe that means replacing coffee with a brisk walk and a glass of water, infusing your mornings with movement and clarity. Perhaps it means seeking out a new community, one that celebrates your authentic self and sparks joy. Remember, change doesn’t have to be dramatic.
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​With a little self-awareness and a willingness to experiment, you can rewrite your story, thread by thread, and consciously repattern your life.

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It can start with eensie-teensie-minutsie, conscious tweaks as catalysts to propel your soul to evolve. It’s not that you lack willpower, but sometimes, starting small is the key to unlocking BIG changes.
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This tool is called self-efficacy. It’s the belief that you CAN achieve what you set out to do. It’s the feeling of “Heck yeah, I got this!” after completing a tiny, achievable goal.

Here’s the science behind the sparkle: by accomplishing small wins, your brain gets a little dopamine rush. It’s like a victory dance for your neurons! This positive reinforcement makes you more likely to stick with your goals and build confidence for even bigger challenges.

So, ditch the overwhelming to-do list and focus on micro-victories. Swap “run a marathon” with “go for a 10-minute jog this morning.” Instead of “eat perfectly every day,” aim for “swap soda for water with lunch.” These tiny tweaks might seem insignificant, but trust me, they’re the seeds of lasting change.

It’s a powerful practice to ignite your transformation: Every morning, for a week, take a few minutes to identify one small aspect of your routine that no longer resonates. Then, brainstorm a tiny tweak – something manageable and exciting – that injects freshness into your day. It could be swapping your usual news dooms scroll for a few pages of an inspiring book, or replacing a mindless scroll through social media with a phone call to a loved one.

Can you identify one small pattern you’d like to adjust? Then, break it down into a ridiculously doable first step. Celebrate each success, and watch your self-efficacy soar!

Remember, the key is to celebrate even the tiniest victories. Let’s stop clinging to patterns that hold us back, and embrace the genius of starting anew. With each tiny tweak, you’ll build momentum, and soon, you’ll witness the alchemy of transformation unfold.

Let’s repattern our lives, one tiny tweak at a time.
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We all have specific patterns of behavior (that is, things we tend to do or say) that we would like to change. The good news is that it often takes only a small change to get things moving in a positive direction. In this exercise, we will begin to work towards changing a particular pattern of behavior by learning to take small, achievable steps.
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​Part 1: Preparation

For this exercise, you will need the worksheet in Appendix A. An example of a completed worksheet is shown in Appendix B.

1a. Describe what you would like to change

Describe something that you would like to change. For instance, you might want to start doing something new (e.g., meditation) or, perhaps, you would like to start doing more of something you already do (e.g., cooking) or change an undesirable habit (e.g. quit smoking). Describe what you would like to change under “Change” in your “Pathway to Change” diagram (see Appendix A).

1b. Identify the smallest step in the right direction

What is one small step that you could take to help you get just a little bit closer to where you want to be? So, for instance, imagine you would like to meditate, you could start by meditating just for one minute. If you would like to exercise more, you could start by taking a five-minute walk. Try to think of something specific that is not too difficult and can be done in the following days. Briefly describe this first step in the square underneath the first circle of your Pathway to Change in Appendix A.

1c. Plan the step

When, in the next week, could you take the step you described in 1b? Write down this date in the square box under the first step in your Pathway to Change.

Part 2: Action

2a. After you have completed Part 1, place a checkmark in the upper right corner of the square box under step 1 in your Pathway to Change.

2b. Now that you have started moving in a new direction, it is important to keep moving! To keep moving does not mean taking big steps. A journey is made of many steps. Now, think of another thing that you can do that will help you move a bit closer to where you want to be. Briefly describe this next step in the following square box in your Pathway to Change.

2c. When, in the next week, could you take the step you described in 2b? Write down this date in your Pathway to Change.

2d. After you have completed the step, put a checkmark in the upper right corner of the square box in your Pathway to Change.

2e. Repeat this process for every step you will take, gradually completing more and more steps on your Pathway to Change.

Part 3: Reflection

Throughout your pathway to change, it is essential to reflect on your journey so far. In the pathway to change worksheet, you will find primers for these moments shown in the diamond shapes with the light bulb illustration.

You may reflect on these questions:

• What have I learned about myself?
• Can I see that I have what it takes to make changes?
• How much do I believe in myself?
• How do I feel about myself?

Graphic: My pathway to change

Change

This is what I will change:

Steps

These are the steps I will take:

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If anything you’ve read here has been resonant, nourishing or of service to you in a meaningful way, please do, share this email series using your special link below. I appreciate your reciprocity.
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In sharing, you contribute to a bigger picture – a world pulsating with well-being and wholeness. We’re grateful for you!