Early Accountability

EAP 174: Mental Health Matters - Stabilize With Selfless Self-Care by Kimi Walker

Our topic on this episode of the Early Accountability Podcast is the 3 ways your mind causes self-sabotage. It is important to be aware of these pitfalls because so much of what you worry about never happens, and even when those things do happen, you almost always handle them better than expected. This knowledge can help you get out of thinking traps and shift your mindset to more beneficial processes. 1. Taking things personally – Without context or clarity, it is impossible to know why people say or do the things they do. As such, personalizing and allowing yourself to draw conclusions based on your limited understanding of why that person cut you off on the highway can lead to self-sabotage. 2. Black and white thinking – Recognizing that multiple truths can exist in the same situation for different people is essential to healthy interactions. Sometimes it is not clear cut, so you need to be flexible and open to hearing other perspectives before you jump to conclusions. 3. Minimizing success – Laser focusing on failures is not only bad for your own wellbeing, but it has negative impacts on those around you. When you are caught in a cycle of minimizing your successes, you are not able to genuinely accept praise or compliments and eventually people will stop giving them. This doesn’t mean that you should become narcistic, but work to find a good balance between humility and pride in your accomplishments and strengths. Topics Covered in this Episode: • Mental Health Awareness month • Self-sabotage • Mindset shifts • Thinking traps Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this Mental Health Awareness month episode, Kimi provides listeners with 3 practical tips for adapting to big changes. A change is defined as an intensely different life event or circumstance, and support is the key to navigating the uncertainty that comes with change. 1. Accept what you can and can’t control – Sit down and process what is going on, either by journaling or talking with someone else, so you can recognize the power you have in the situation as opposed to the things that you need to accept as givens. 2. Take care of yourself – Eating healthy and prioritizing exercise can improve your overall wellbeing and give you the space to pause and reflect. 3. Look at the bright side – Be intentional about getting grounded and adopting the right perspective on the changes around you. Choose to see the best in the situation and use the change as an opportunity. Topics Covered in this Episode: • Mental Health Awareness month • Adapting to big changes • Perspective • Finding support Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 171: Mental Health Awareness Month 2021 by Kimi Walker

With so many unknowns in the world, it can be easy to doubt yourself, others, your higher power, and the path you’ve chosen. On this episode of the Early Accountability Podcast, Kimi discusses 3 ways that you can diminish these doubts with discipline and push past them to inspired action. 1. Practice patience and positivity – You might find it helpful to write in a gratitude or prayer journal to reflect on the things you are thankful for, but it is also important for high-achievers to reflect on past accomplishments. Allowing yourself this pause to see how far you have come in one way of demonstrating patience with yourself. 2. Tackle toxic talk – When you find yourself thinking negatively, replace the thought. Move from a fixed mindset of “I am not good at this…” to a growth mindset of “I will continue to work on this…” 3. Faith is stronger than fear and failure – In order to push past fear and failure, believing in a higher power is essential. This sense of being a part of something bigger than yourself also means that everything will work together for your greater good in the end as a result of the things you have overcome. Topics Covered in this Episode: • Push past doubt • Diminish doubt with discipline • Make patience and positivity a routine • Replace negative thoughts • Recognize the bigger victory available Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this episode of the Early Accountability Podcast, Kimi gives listeners some tips for sparking motivation despite everything that is still going on in the world and all of the pressures that are so persistent. It is hard to stay focused on your goals or even just your daily tasks, but hopefully these ideas will help: 1. Switch things up – Try working in a new location (even if it is just a different room in your house or with your desk pointed a different direction), a different time of day, or using a new system. 2. Look for connections with others – It is especially important to be intentional about spending time with peers who are working towards the same goals as you are. This can be a source of inspiration and a boost to your morale, giving you a sense of purpose. 3. Find time to unplug – Take screen breaks throughout the day and move your body. Schedule these breaks for yourself and you will undoubtedly see that your productivity actually increases once you commit to unplugging for a few minutes. 4. Find time to do things you enjoy – Even if it looks different than “normal”, give yourself space to do and be. Working on or preparing for your hobbies and favorite activities can provide you with the inspiration you were lacking and give you the push to get to your next mental milestone. Topics Covered in this Episode: • Ignite motivation • Spark innovation • Recognize that this is still a stressful time • You are under a lot of pressure Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

Our topic on this episode of the Early Accountability Podcast is how to know when it is time to add a new goal or adjust your existing goals. When you feel yourself coasting along and struggling to stay engaged, this episode is for you. Here are a few ways to know if you might be ready to add a new goal to the mix: 1. If things feel mundane – A new goal can help you get motivated and push you in the right direction if you currently feel like you’re just going through the motions. 2. If you don’t have focus – Perhaps you have a big long-term goal on the horizon, but you are having trouble getting there or seeing it as attainable. Setting up milestones or smaller goals along the way can be a big help. 3. If you are not seeing your desired results – It could be that you have a good goal, but you just need to try a different approach to get there. 4. If you are backsliding – You achieved your big long-term goal, but now you are struggling to sustain those results. A new class, group, accountability structure, or app could be what you need. 5. If you feel like you don’t want the next level – A great example of this is working at a dead-end job with no growth opportunities. Eventually, you are going to feel stagnant or frustrated by being stuck in that rut and a new goal or opportunity will open up the way. Topics Covered in this Episode: • Doing more than coasting • Staying engaged • Feeling stuck • Adding a new goal Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

This episode of the Early Accountability Podcast is for the listeners out there who sometimes find themselves taking on too many goals or responsibilities, which is a very common occurrence for high-achievers. With spring now in full swing and COVID-19 restrictions easing up in various parts of the US, many people are taking up new hobbies and projects. Additionally, many activities that had transitioned online over the past year have started offering in-person options, so people have those decisions to make as well. So how do you know if you have taken on too much? If you’re experiencing goal overload? If now is not the time to take on new goals? Here are Kimi’s signs that you’re overloaded and you likely need to take a step back: 1. You are feeling stress, burnout, and overwhelm – This means that you need to take a look at your calendar and your obligations and figure out what really needs to stay. Prioritize self-care and try to strike a balance in your roles. 2. You are doing things for external reasons – If you are only doing things because people have told you that you are good at them and not because you truly enjoy them, this misalignment will catch up with you before long. 3. You see a recurring pattern of goal failure – Not setting specific, measurable, attainable, realistic, and time-bound goals could lead to not hitting the milestones you’ve set out for yourself. Get grounded and see what goals are realistic right now and don’t feel disappointed that you have limitations. 4. You start forgetting things – If you notice that you are uncharacteristically forgetful, late, and inconsistent, it is not because you aren’t capable. It is because you are human and your mind and body might be telling you to slow down. Be smart with your energy and don’t take on more than is good for you. Evaluate how you’re doing before committing to more obligations. Topics Covered in this Episode: • Goal overload • Being purposeful • Knowing when you’re overloaded • Being smart with your energy Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

Our topic on this episode of the Early Accountability Podcast is very timely since spring break and warmer weather are upon us. Many people are also getting the COVID-19 vaccine and are ready to get back out into the world and to a semblance of normalcy. Kimi takes this opportunity to talk about how these circumstances may lead some people to adopt bulldozer personalities, ready to do what they want to do when they want to do it without putting a whole lot of thought into the repercussions or how those things might fit into or ruin their goals. Most goals are meant to be sustained and they take considerable time and effort to work towards and achieve. It is important during these times to remember that long-term goals involve a lifestyle change where sustained behaviors lead to sustained success. Since this is a journey rather than a destination, keep in mind what this needs to look like on a daily basis as well as how you will sustain your progress once you reach the goal. What will you need to adopt or adapt in order to reach and maintain? Another consideration is how to celebrate your milestones within reason. Kimi is a huge advocate for rewarding yourself once you reach certain milestones, but make sure you do it in a way that will not set you back on the long-term goal. For instance, with the pandemic still going on, going on vacation is a good idea as long as you take the necessary precautions to keep yourself and others safe. Topics Covered in this Episode: • The quickest way to ruin your progress • Bulldozer personality • Sustaining goals • Celebrating milestones • Planning appropriately Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this episode of the Early Accountability Podcast, Kimi focuses on another good way to do some spring cleaning – by being intentional about a digital declutter. These days, it seems like everything that needs to be done can be done online or through an app, especially since COVID-19 pushed so many things to go virtual. This can lead to digital clutter and unnecessary overwhelm, so take this as your sign that you need to follow this list and bring back some clarity to your life. 1. Unhoard – You know that iPhone 4 and your laptop from 10 years ago that you keep in that closet in the hall? You aren’t going to need them, but perhaps someone else can. Do some research in your area about technology donation and recycling programs to take that weight off of your mind. 2. Unsubscribe – Check out your latest bank statement or account summary to see what subscriptions you are paying for every month or every year – chances are, you will find a few things that you aren’t using and you can stop paying for. The same goes for your email – don’t be afraid to unsubscribe from newsletters and mailing lists that don’t interest you anymore! 3. Uninstall – Comb through the apps that you have on your phone, tablet, or computer and evaluate what you really need to have on there. Getting back to the basics will reduce the number of notifications you receive and the number of apps that can take your time. 4. Unplug – Make space for yourself to just think and be. Kimi recommends setting a “wind down” timer on your phone so you can turn off your screens or start using a blue light filter to get your mind ready to go to sleep. You could also consider completely unplugging for a few hours or a weekend as long as people know where you are and that you are safe. Topics Covered in this Episode: • Spring cleaning • Digital declutter • Getting into a better flow • Create space for yourself Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

Our topic on this episode of the Early Accountability Podcast is the positive changes you can make this spring, as you spring forward into more daylight and towards your goals. Spring is a natural time of reflection and refreshment because we can visually see new life springing up around us and it calls new life to spring up within us as well. Kimi provides 3 suggestions for entering this new season: 1. Recalibrate – Prioritize sleep and rest by starting to wind down earlier in the evenings and setting the environment to facilitate rest. Schedule breaks for yourself during the day, during the week, during the month, and beyond to reduce the likelihood of burnout. Track a positive habit that you are doing and you want to keep doing. 2. Spring clean – Look for things you can let go of – material things, emotional things, relationships, responsibilities, and anything else that might be holding you back. This will give you the space to be open to the next level. 3. Plant and grow – Look for what you can nurture – with your health, your time spent with family and friends, your job, or any other goals you have. Claim and be intentional about pursuing them. Topics Covered in this Episode: • Spring forward • Recalibrate, Reflect, and Refresh • Be intentional • Spring cleaning Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this International Women’s Day (Monday, March 8, 2021), Kimi reflects on the meaning and purpose of the day as well as ways listeners can participate in promoting change. The theme of this year’s celebration is “choose to challenge” which aligns well with the Early Accountability mindset of promoting inclusivity, calling out inequalities, and celebrating the achievements of those around you – in particular, women. Here are 5 ways that you can be involved in promoting change, today and every day: 1. Dialogue with others – Have open lines of communication with your family, friends, coworkers, children, and members of groups you are involved with about ways that women are being marginalized. 2. Share information – Encourage yourself and others to learn more about inequality. 3. Highlight the accomplishments of others – Be intentional about lifting up people from marginalized groups and underrepresented fields – Black women in STEM, for instance. 4. Support businesses – Promote positive behavior by patronizing businesses who are working towards change and by holding businesses accountable. 5. Respond when you see things that are wrong – This does not have to be a hostile confrontation. You can stop shopping at certain businesses who are not speaking out about injustices and inequalities. Another way is to question their practices and start a discussion with them about advocating for women’s rights. Topics Covered in this Episode: • International Women’s Day • Choose to challenge • Promote change • Celebrate the achievements of women Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this episode of the Early Accountability Podcast, Kimi finishes up her 3-part 3-year anniversary series by sharing the third lesson that she has learned in the past year of podcasting. As you may remember, the first lesson was “do what works for you” and the second lesson was “find your squad.” This third lesson is “know when it is time to level up.” After 3 years of podcasting, Kimi has gotten pretty comfortable behind the mic, interviewing guests and bringing relevant content to you, the listeners. So now she is feeling the pull to expand Early Accountability into more than just a podcast, mainly through the new community and through YouTube content. It isn’t easy to step outside of your comfort zone, but that is the only way you will grow in knowledge, understanding, and experience. Hopefully you will find Kimi’s expansions into the online community and more video content to be helpful to you in connecting with others who are on similar journeys and collaborating to bring about more of the results and goal activation you have been seeking. Topics Covered in this Episode: • 3-year anniversary • Leveling up • Stepping out of your comfort zone • Pursuing growth Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

This episode of the Early Accountability Podcast focuses on privilege, the different ways that it manifests, and Kimi’s suggestions for moving past it to practice more empathy. With February being Black History Month and all of the conversations about privilege that have taken place over the past year or so, this seemed like a good time to talk about privilege when it comes to race, culture, preferences, and beliefs. While recording this episode, Kimi is in Colombia. She likes to prioritize immersing herself in other cultures, particularly to help her become fluent in Spanish, and her current trip is making her very aware of the privilege that she has in being a foreigner and particularly an American. It is human nature to feel privilege when you are faced with people or circumstances that are different than you are used to, but it doesn’t have to be your default setting. 1. Have an honest dialogue with yourself – Consider any conscious and unconscious biases you may have and try to see things from the other point of view. 2. Do some research – Look at data regarding inequality, discrimination, and oppression and you will likely have a better understanding. 3. Stay open to having conversations with others – Try to understand rather than to judge. This will give you anecdotal awareness and empathy. 4. Become an ally – If you believe in fair treatment for certain groups of people, speak up and influence change. Especially if you are in the majority group, your voice can reach high places and positively impact the lives of those who have been marginalized. Topics Covered in this Episode: • Moving past privilege • Black History Month • Social concepts and dynamics • Self-awareness • Being open to other points of view Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

We are letting the good times roll over here at Early Accountability Podcast as we continue to celebrate the 3rd anniversary of the show! On the last episode, Kimi talked about her first key takeaway from the show so far: do what works for you and be consistent. Going along with the overall purpose of the podcast, helping others set, achieve, and sustain their goals, the takeaway on this episode is finding your squad. As Kimi mentioned last week, she doesn’t ever relisten to her episodes after recording them, so she knew from day one that she was not going to edit or write show notes for the Early Accountability Podcast. She found Emmy to edit the episodes and he has been consistently editing the podcast for 160 episodes and counting! For show notes, Kimi started out using a service to do show notes and transcription, but she changed gears and found Kelsey to just do show notes a few episodes after launch. At this point, the editing and writing is basically a seamless and automatic process because the team has been working together for so long. Now that Kimi is expanding Early Accountability into a community, she is going to be adding a few more team members as well. When you are thinking about your own goals, take the time to evaluate what you want to do yourself and what would be better for you to outsource to save yourself time and/or stress. Good help is hard to find, but the right help can make all the difference. Topics Covered in this Episode: • 3-year anniversary • Find your squad • Outsource to make your life simpler • Collaborate with others • Evaluate where you might need help Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell