The Traveling Introvert

Lindsey Dinneen has 10+ years of leadership experience in multiple areas of marketing and business across medtech, education, performing arts, fitness, start-ups, B2B services, hospitality, and event management. As a professional ballerina for over a decade, Lindsey founded and successfully ran a nonprofit professional dance company as well as a brick-and-mortar dance studio. She has been featured for her expertise and experience more than 30 times in publications including Authority Magazine, Entrepreneur, Fortune, and Thrive Global. She champions wellness through her online dance, stretching, and mindfulness courses, and serves as a consultant for dance organizations looking to launch, grow, or scale. Lindsey holds an MS in Management & Leadership and an MBA. She and her husband are delighted to be digital nomads, traveling the world while working their full-time jobs. In her spare time, you can often find Lindsey reading or listening to a good book, sitting or walking near water (especially beaches!), exploring new cities, browsing antique shops, taking a ballet class, or enjoying an afternoon tea. Social media links www.facebook.com/lindseydinneenofficial www.instagram.com/lindseydinneenofficial https://www.linkedin.com/in/lindsey-d-6b798034/ Link to website www.lindseydinneen.com

Primary Topic: Introduction to Stress Management Techniques - Importance of stress management for physical and mental well-being - Impact of stress on productivity and overall well-being Sub-Topic: Identifying Stress Triggers - Understanding and identifying the sources of stress at work - Examples of stress triggers such as heavy workload, difficult colleagues, and work-life balance issues - Addressing the root of the problem to reduce stress or prepare for managing specific triggers Sub-Topic: Deep Breathing Practice - Recognizing the impact of shallow breathing on stress levels - Step-by-step deep breathing exercise to soothe the mind and center oneself - Benefits of deep breathing for stress reduction Sub-Topic: Self-Care and Relaxation - Importance of scheduling time for self-care activities - Examples of relaxing activities such as reading, exercising, and spending time outdoors - The significance of taking short breaks to avoid burnout Sub-Topic: Prioritization and Delegation - Understanding the need to prioritize tasks to avoid becoming overwhelmed - Benefits of delegating less essential tasks to others - The importance of embracing leadership by delegating tasks effectively Sub-Topic: Time Management and Avoiding Procrastination - Impact of poor time management on stress levels - Strategies for creating a realistic schedule to maximize time - Incorporating breaks and downtime into the schedule to prevent burnout Sub-Topic: Adequate Sleep - Significance of getting enough sleep for stress management - Tips for creating a tech-free environment in the bedroom to promote better sleep - Establishing a consistent bedtime routine for quality sleep Sub-Topic: Limiting Technology Use - Understanding the role of constant technology use in contributing to stress - Recommendations for limiting tech use before bed and creating tech-free zones at home - Benefits of giving the mind a break by limiting technology use Sub-Topic: Seeking Support - Encouragement to reach out to mentors, friends, and family for support - Importance of processing stress and finding solutions through support systems - Recognizing the ongoing nature of stress management and the need to find individualized solutions

Primary Topic: Introduction to Career Development - Understanding the need for navigation in career development - Acknowledging the unpredictability of career paths Primary Topic: Aligning Career with Lifestyle - Considering lifestyle preferences when planning a career path - Balancing work-life expectations and personal values - Avoiding common mistakes of choosing a career path solely based on title and income Primary Topic: Self-Assessment and Goal Setting - Conducting a SWOT analysis to identify strengths and weaknesses - Setting clear short-term, medium-term, and long-term career goals Primary Topic: Continuous Learning and Skill Development - Recognizing the importance of continuously learning and updating skills - Identifying critical skills aligned with career goals and lifestyle desires - Building an active and responsive professional network - Seeking feedback, mentorship, and guidance from mentors Primary Topic: Personal Branding and Adaptability - Crafting a dynamic personal brand to showcase skills and accomplishments - Being flexible and adaptable to adjust objectives and methods in response to changes and opportunities Primary Topic: Conclusion and Key Takeaways - Summarizing the pivotal steps in navigating career development effectively - Emphasizing the importance of creating a personalized roadmap for career development.

Primary Topic: Vision in Leadership - The importance of having a vision as a leader - Leadership as guidance and inspiration towards a common goal Primary Topic: Essential Leadership Skills - Communication - Conveying ideas, thoughts, dreams, vision, and goals clearly and confidently - Being open to feedback and listening to other perspectives - Confidence in Vision - Believing in oneself and one's abilities - Having confidence in the vision and the skills to guide others towards it - Delegation - Knowing team strengths and delegating tasks accordingly - Showing trust and respect for team members by delegating - Adaptability - Overcoming challenges and thinking on one's feet - Inspiring a positive and resilient attitude in others - Empathy - Understanding and sharing the feelings of others - Building strong relationships based on trust and understanding - Integrity - Being ethical, true to one's word, and owning up to mistakes - Inspiring trust and respect through integrity - Decisiveness - Making decisions confidently and promptly - Inspiring trust through making tough choices, even if they might be wrong Primary Topic: Continuous Development of Leadership Skills - Emphasizing that leadership skills take time to develop - Reiterating the importance of continuously working on these skills - Comparing leadership development to a marathon, not a sprint

Primary Topic: Importance of Sleep - Different sleep needs for different individuals - Impact of sleep on body and brain - Factors affecting sleep patterns (medications, children, age, illness) - Recognizing the feeling of a restful, rejuvenating sleep - Dealing with the challenges of life and sleep deficits Primary Topic: Fluidity of Sleep Needs - Understanding that sleep needs change over time - Seasonal impact on sleep patterns (winter hibernation, summer energy) - Aligning with the body's natural sleep rhythms - Effects of sleep deficit on work and productivity Primary Topic: Managing Sleep for Overall Well-being - Dangers of relying on stimulants to counteract sleep deficit - Importance of sustaining healthy sleep patterns - Advocating for discovering and maintaining one's ideal sleep number - Committing to achieving optimal sleep 90% of the time These primary topics address the importance of sleep, the individual nature of sleep needs, and the impact of sleep patterns on overall well-being. This podcast episode provides actionable advice for recognizing and managing one's ideal sleep number for better health and productivity.

Reesa is an introvert raised in a family of extroverts. She has had an interesting career specializing in other introverts and a dynamic life experiencing the world. Social media links www.LinkedIn.com/in/reesawoolfphd www.Facebook.com/reesawoolfphd Link to website www.ConfidentSpeaking.com

Primary Topic: Feeling Overlooked at Work - The disheartening feeling of not getting recognition for valuable contributions - Reasons for feeling overlooked - Importance of taking steps to raise visibility Primary Topic: Identifying and Leveraging Strengths - Self-reflection to identify unique skills and core competencies - Positioning oneself as an expert in specific areas - Seeking opportunities within the organization to showcase skills Primary Topic: Communicating with Confidence - Developing a clear and concise communication style - Being effective in communicating achievements and ideas - Confidence in expressing oneself verbally and nonverbally - Importance of believing in oneself and exuding confidence Primary Topic: Cultivating Relationships - Building strong relationships with colleagues and leaders - Connecting with others on a genuine level - Actively participating in professional development opportunities - Seeking mentors for guidance and support - Patience, consistency, and authenticity in interactions - Networking with individuals who recognize skills and champion for success Primary Topic: Consistency and Time - Emphasizing that change doesn't happen overnight - Stressing the need to consistently apply the discussed steps over time Primary Topic: Empowerment and Recognition - Tips to empower listeners to take action towards gaining recognition at work - Encouragement to make an impact and let talents shine - It's never too late to make an impact Primary Topic: Closing Remarks - Thanking the listeners for tuning in - Wishing the listeners a great week - Providing contact information for further assistance

Primary Topic: Dealing with Negative Thinking After Making a Mistake - Janice Chaka shares a personal incident where she thought she made a mistake, leading to negative self-talk. - Miscommunication and misinterpretation of events led to feelings of inadequacy. - Strategies to Stop Negative Thinking After Making a Mistake - Acknowledge the mistake and discuss its significance as a crucial first step toward personal growth. - Reframe mistakes as learning opportunities and building blocks for success. - Challenge negative self-talk to avoid hindering progress and perpetuating feelings of inadequacy. - Utilize reframing techniques to replace negative thoughts with positive affirmations. - Analyze the data to identify correct actions and areas for improvement. - Question the framing of thoughts to determine their accuracy. - Take a step back, breathe, and gather accurate data about the mistake to ground oneself. - Taking Action to Address Mistakes - Identify actionable steps to change the situation and prevent similar outcomes in the future. - Reach out and explain what happened, the planned actions, and the responsible parties to show accountability and stop negative thinking. - Embracing mistakes as a natural part of being human and using them to move forward on one's journey of personal and professional growth. Each of these topics and sub-topics can be further discussed and elaborated on in the podcast episode to provide practical tips and insights for the audience.

Primary Topic: Importance of Planning Your Week - Benefits of using Friday as a planning day - Reflect on past week's accomplishments and areas for improvement - Set clear goals and priorities for the upcoming week - Unwind and recharge over the weekend - Brain dump to start Monday with a clear head - Advantages of using Sunday as a planning day - Start the week with clarity and purpose - Identify potential roadblocks and conflicts ahead of time - Create a sense of control and reduce stress levels - Pros of using Monday as a planning day - Capitalize on fresh energy at the beginning of the work week - Address urgent matters from the weekend - Align goals and tasks with the week's objectives Primary Topic: Effective Strategies for Planning Days - Effective strategies for a Friday planning day - Carve out uninterrupted time for planning - Review ongoing projects and deadlines - Prepare a comprehensive to-do list - Block out time for important work in the following week - Useful tips for a Sunday planning day - Find a quiet space for reflection and strategizing - Review personal and professional commitments - Prioritize self-care activities for work-life balance - Techniques for effective Monday planning - Start the day early for maximum productivity - Conduct a brief review of emails and messages - Set realistic expectations and adjust plans and tasks accordingly Primary Topic: Personalizing Your Planning Day - Reflect on energy levels throughout the week - Considering specific commitments and recurring meetings - Aligning planning day with motivation and focus levels - Experimenting with different days and methods to impact productivity and well-being Primary Topic: Conclusion and Call to Action - Encouraging experimentation with different planning days - Highlighting the impact on productivity, mindset, and well-being - Suggests taking time to find the ideal planning day for individual needs

Women leaders who want to eliminate imposter syndrome leverage Stacy Brookman and her confident leadership coaching to clarify their power skills and confidently command their seat at the table. She’s a women’s leadership coach, a conference speaker, and the founder of Real Life Resilience. Take the What’s Your Leadership Kryptonite? Quiz: https://www.realliferesilience.com/quiz Social media links https://www.linkedin.com/in/stacybrookman/ Link to website https://www.realliferesilience.com Primary Topic: Introversion and Leadership - Definition of introversion and how it relates to gaining and draining energy - How introversion can coexist with being an amazing leader - Cultivation of leaders at any age and the role of upbringing and experiences Primary Topic: Overcoming Imposter Syndrome - Work focused on helping women leaders overcome imposter syndrome - The indicators of hidden imposter syndrome, such as people-pleasing and perfectionism - The development of internal confidence after overcoming imposter syndrome Primary Topic: Career Journey as an Introvert - Starting at a corporation in the insurance industry from a low level - Personal development and acquiring a degree while working in a male-dominated environment - The role of imposter syndrome in the career journey Primary Topic: Thought Ladders and Emotional Management - The use of thought ladders as a practice to improve confidence and leadership - The importance of managing emotions and the misconception that coaching conflicts with therapy - Importance of understanding and managing emotions for everyone, not just those in therapy Primary Topic: Self-Care and Recharging as an Introvert - The preferred method of recharging: taking a bubble bath with a good book in a peaceful setting - The role of self-care in maintaining energy levels and mental well-being for introverts Primary Topic: Personal Philosophy and Social Media Presence - The primary platform for networking and sharing resources: LinkedIn - The availability of free resources such as the thought ladder guide on real life resilience.com - Be open to messaging and provide resources to those who reach out Primary Topic: Light-hearted Conversation - The playful question of whether a hot dog is a sandwich - Engaging in humor and light-hearted discussions in professional conversations - A lighthearted end to the podcast with details about where to find more information about the guest This comprehensive sequence captures the key topics and subtopics covered in the podcast episode. Each primary topic and its associated subtopics provide a detailed overview of the conversation between the host and guest.

Primary Topic: Importance of Balancing Work and Personal Life - Lewis Hamilton's Experience - Balancing work and personal interests - Benefits of pursuing other activities outside of work - Effect of Overwhelming Workload - Impact on creativity and thinking abilities - Need for diversity in activities to stimulate the mind - Productivity and Rest - Acknowledging the productivity of rest - The significance of nurturing creativity outside of work - Hobbies and Creativity - The value of engaging in hobbies for joy and creativity - Encouraging creativity regardless of perceived talent - Challenging Self-Limiting Beliefs - Overcoming childhood beliefs about creativity - Embracing different forms of creativity - Taking Action - Encouragement to engage in a creative activity - Evaluating the impact on work after engaging in a creative pursuit

Primary Topic: Importance of Having a Support System Sub-topics: - Having a virtual support system, especially as an introvert - The benefits of having champions and a fan club in your corner - The power of social proof in career advancement - Building and maintaining reciprocal relationships for social proof - Being a champion for others and the significance of reciprocity Primary Topic: Expanding Your Network and Seeking Diverse Connections Sub-topics: - Seeking connections both within and outside of your industry - The importance of seeking diverse perspectives and new ideas - Engaging in non-work related activities to make personal connections and expand your network Primary Topic: Communication and Clarity in Seeking Opportunities Sub-topics: - Communicating your career goals and intentions clearly - Being open to opportunities and making your intentions known - Reciprocity in seeking and offering support to others These are the primary topics and sub-topics covered in the transcript that can be used to outline the content for the podcast episode.

Primary Topic: Understanding Habits - Definition of a habit - Components of a habit loop (cue, routine, reward) - Importance of understanding the habit cycle Primary Topic: Forming Positive Habits - Starting small and building on simplicity - Pairing new habits with existing ones - Utilizing the power of rewards - The impact of immediate gratification on habit formation Primary Topic: Breaking Bad Habits - Identifying the triggers for bad habits - Substituting the bad habit with a healthier alternative - The importance of consistency, patience, and grace in breaking old habits - The process of changing how one thinks and shaping identity through habits Primary Topic: Taking Action - Encouragement to take the first step in forming positive habits and breaking bad ones

Licensed Clinical Mental Health Counselor offering therapy sessions for children, teens, and young adults. Focus on supporting children working through big feelings, adolescents navigating transitions, and emerging adults exploring identity. Helping those who feel stuck, misunderstood, or unheard find their voice and use it with confidence. Social media links @larkspur_therapy on instagram @larkspurtherapy on Facebook Link to website www.larkspurtherapy.com Primary Topic: Introversion and Energy Management - Understanding introversion and its effects on energy levels - How introversion affects energy and connection with oneself - Managing energy levels in relation to work and personal life - Dispelling myths and misconceptions about introversion and energy management - Addressing misconceptions and stereotypes in the mental health field - Importance of individualized approaches to therapy and mental health care Primary Topic: Career and Work Experience - Transitioning into the mental health field - Background and various experiences before entering the role of a licensed therapist - The importance of previous work experiences and their influence on the current role - The impact of diverse work experiences on professional development and personal growth - Lessons learned from previous work experiences and their relevance to the current role and career path - Navigating challenges and staying motivated as a therapist - The value of taking on new challenges and overcoming fears in professional development - Using past experiences to navigate career challenges in the mental health field Primary Topic: Self-Care and Boundaries - Importance of self-care and setting boundaries - Utilizing boundaries as a way to protect and connect with oneself - How saying "no" can be a radical act of self-care - Recognizing the value of setting personal and professional boundaries - Recharging and self-care practices - Strategies for recharging as an introverted individual - The significance of prioritizing rest and self-care in a demanding profession - Dismissing misconceptions around taking breaks and self-care in the workplace Primary Topic: Business and Calendar Management - Balancing work and personal life as a business owner - The empowerment and challenges of having control over one's schedule as a therapist - Utilizing control over one's schedule for rest and balance - Implementing methods to ensure rest and renewal in a busy professional life - Navigating calendar management and rest - The significance of taking breaks and restorative vacations - Addressing workplace challenges and expectations regarding taking breaks and time off - The importance of creating a supportive environment for taking breaks and prioritizing self-care Primary Topic: Miscellaneous Light-Hearted Discussion - Hot dog as a sandwich - Engaging in a lighthearted discussion about whether a hot dog qualifies as a sandwich - Exploring the idea of allowing the hot dog to exist without categorizing it as a sandwich

Primary Topic: Embracing Mindful Technology Use - Identifying the Reasons for Device Use - Information seeking - Connection - Habitual behavior - Setting Specific Times for Tech Usage - Establishing designated times for different types of tech - Implementing tech-free periods, e.g., no phones at dinner or turning off notifications in the evening - Digital Detox - Disconnecting from digital devices - Embracing tech-free mornings or days - Designating non-digital activity hours - Maintaining a Healthy Tech Relationship - Utilizing tech in ways that enhance rather than dominate life - Paying attention to emotional impacts of tech - Recognizing the psychological effects of screen time on brain chemistry and mental well-being - Setting Boundaries with Work and Technology - Creating digital office hours - Establishing a physical workspace to differentiate professional and personal life - Tech and Social Relationships - Evaluating the impact of tech on social interactions - Maintaining meaningful face-to-face relationships - Incorporating Mindfulness into Daily Routine - Utilizing meditation and mindfulness practices - Developing a balanced relationship with technology to improve overall well-being

Primary Topic: Decision Making and Confidence - The fundamental skill of decision making - The constant use of decision making in professional and personal lives - Understanding the significance of the decision - Questions to ask to understand the consequences of the decision - Investment of time and effort based on significance - Gathering relevant information - Collecting data and facts - Seeking opinions or advice from trusted sources - Being wary of cognitive biases or misinformation - Considering alternatives - Brainstorming or using mind mapping tools to list all possible options - Analyzing pros and cons of each alternative - Weighing the outcomes based on personal or organizational priorities - Making the decision - Choosing the best alternative based on goals and values - No guaranteed perfection in the decision making process - Taking action - Implementing the chosen choice - Developing an action plan, setting milestones, or delegating tasks - Assessing the results - Reflecting on the outcomes of the decision - Learning from unforeseen consequences - Limiting choices - Narrowing down options to avoid decision paralysis - Trusting intuition - Utilizing intuition as a powerful guide based on past experiences and knowledge - Avoiding overthinking - Setting a deadline for the decision if necessary - Seeking feedback to validate the choice and gain valuable insights - Decision making as an art and science - Utilizing structured processes, intuition, judgment, and courage - Equipping oneself with the right tools and mindset - Understanding the stages of the decision making process - Learning and refining the decision making process for increased confidence and clarity.

Primary Topic: Challenges When Hard Work Is Not Enough - Frustration and its effects - The temptation to quit - Importance of reevaluation and review of goals and current strategies Primary Topic: Building Trusting Relationships and Community Support - The value of networking with successful people - Importance of creating trusting relationships with like-minded individuals for mutual support - Finding a mentor and being a mentor to others - Utilizing the services of a professional coach to achieve goals - The benefits of learning new methods or skills to overcome obstacles Primary Topic: Delegating and Reducing Stress - The realization that sometimes lack of progress is due to excess workload - The benefits of delegating tasks to free up time and mental energy - Hiring a professional service when necessary to handle specific tasks - The impact of reducing stress in order to gain new insights and make progress Primary Topic: Taking a Break and Gaining New Insights - The importance of reassessing the current situation compared to desired goals - The value of reducing stress to gain new insights and perspectives - Embracing change and making necessary adjustments to move forward Primary Topic: Conclusion and Encouragement - Emphasis on self-care and self-assessment - Encouragement to seek ways to reduce stress and gain new perspectives - Acknowledgment of the importance of making changes to make progress

Primary Topic: Introduction to Self-Talk - Definition of self-talk - Importance of self-talk in shaping self-perception and confidence Primary Topic: Understanding Self-Talk - Nature of internal dialogue - Influence of self-talk on confidence and stress levels Primary Topic: Harnessing the Power of Self-Talk - Becoming aware of your inner voice - Challenging negative thoughts - Using positive affirmations - Keeping a gratitude journal - Practicing mindfulness and meditation - Seeking external feedback to gain fresh insights Primary Topic: Impact of Uplifting Self-Talk - Empowerment and fostering a growth mindset - Shifting focus from shortcomings to blessings in life - Revising self-view and building confidence through positive self-talk

Esther Avant is a health industry veteran with over 17 years of experience in fitness, nutrition, and wellness related roles. She is a certified sports nutritionist, personal trainer, wellness coach, and owner of EA Coaching, which has provided full spectrum health & lifestyle coaching since 2015. Her mission is to help women be healthy, happy, confident, and get the most out of their lives. She knows that if more women prioritized their health, they’d be able to unleash the confidence and focus they all need to leave their mark on the world. Esther is also an introvert, boy mom and Navy wife who has lived and traveled all over the world while running her EA Coaching. Social media links Grab her Weight Loss That Lasts Cheat Sheet at www.estheravant.com/cheatsheet Find out more about her at www.estheravant.com Connect on Instagram at www.instagram.com/esther.avant Connect on Tiktok at www.tiktok.com/@estheravant Listen to her podcast Live Diet-Free at https://podcasts.apple.com/us/podcast/the-live-diet-free-podcast/id1543658046 Link to website www.estheravant.com Primary Topic: Introduction and Definition of Introversion - Guest introduction: Esther Avant - Definition of introversion provided by Ester Avant - Insights into the various perspectives on introversion Primary Topic: Description of Work - Ester Avant's role as a health and weight loss coach - Emphasis on comprehensive wellness beyond just exercise and nutrition - Addressing misconceptions about the industry and the struggle of professionals in the field Primary Topic: Impact of Social Media - Ester Avant's approach to authentic representation on social media - Discussing the power to curate social media feeds for a healthy mindset - Addressing how social media can fuel disconnect in the wellness industry Primary Topic: Mindset and Career Development - Embracing mindset-related work and its impact in Ester Avant's career - Learning about being authentic and genuine in online presence - Addressing the struggles and growth in developing a mindset-oriented approach Primary Topic: Balancing Pursuits and Entrepreneurship - Challenges of pursuing multiple interests simultaneously - The importance of focus and strategic decision-making - Handling the pressure and expectations while running a business Primary Topic: Career Transition and Development - The evolution of Ester Avant's career in the health and wellness industry - Stints in entrepreneurship and the decision to shift back to coaching - Emphasizing the importance of aligning passion and expertise in career choices Primary Topic: Self-Care and Energy Management - Strategies for conserving energy in a demanding role - Adjusting priorities based on life phases and core values - The significance of saying no, prioritizing self-care, and maintaining work-life balance

Nital Phull, is a a Corporate Career Coach for female professionals who want to progress in their career, who have so much potential and provide heaps of value to their organisation - but are instead feeling stuck, undervalued and misunderstood. Social media links LinkedIn: www.linkedin.com/in/nital-phull/ Instagram: https://www.instagram.com/hi_its_nital/ Link to website www.nital.me Primary topic: Introversion - Definition of introversion and common misconceptions - Introverts as energized by solitude or close relationships - Clarification that introversion is not the same as shyness or being quiet - Discussion on the diverse traits and capabilities of introverts Primary topic: Career and Work Transition - Transition from risk consultancy to corporate career coaching - Factors influencing the transition, including the birth of the guest's child - Impact of personal reflection and desire for flexibility and autonomy - The role of passion and love for coaching in the career transition - Balancing work and personal life - Strategies for recharging and self-care as a working parent - Importance of managing personal time to maintain energy levels Primary topic: Corporate Coaching and Leadership - Misconceptions about corporate coaches - Addressing the misconception that coaches can solve everything quickly - Discrediting the belief that coaches cannot solve anything - Emphasis on the need for commitment and effort from clients in coaching - The decision to invest in coaching and personal development - The pivotal role of personal development when taking on managerial responsibilities - The impact of coaching in challenging personal periods - Leadership skills and qualities - Identifying great leadership skills, such as empowering, influence, and vision-setting - Illustrating examples of team members exhibiting leadership qualities - Leadership and introversion - Discussion on how introverts possess valuable traits for leadership - Emphasizing the strengths of introverts in decision-making and reflection Primary topic: Self-Development and Habit Building - Daily check-in and habit formation - Implementation of daily gratitude practice and mindset shift - Techniques for dealing with situations within and outside of control - Recognition of the impact of guilt and energy management in decision-making - Embracing core values and setting boundaries - The importance of aligning decisions with core values - Acknowledging the role of guilt in decision-making and energy management - Growth mindset and self-cultivation - Emphasizing the role of effort over talent in personal and professional growth - Discussion on the continuous learning and experience in leadership development