We all have a core need to be seen, heard, understood, but when we rely on this to come solely from external sources, it will end up in heartache.

Im sharing my experience with this, the concept of reciprocity, and how to start breaking free of needing this external validation.

Leave you

Links from the episode:
- Episode #04 - 'The Misnomer Of Perfection' Listen Here
- Find out more about my services click here
- Curious about changing your relationship with alcohol? Join me Wednesdays at 8pm here.

Why is it so easy to grab another coffee or glass of wine, but so hard to drink water or move your body? In this episode, I dive into why even the most basic self-care practices can feel challenging and how to overcome the guilt, resistance, and false beliefs holding you back.

From redefining self-care beyond surface-level indulgences to creating sustainable habits that align with your values and identity, I share personal stories, insights, and actionable steps to help you prioritize your well-being.

Learn how to rewrite the stories that drive your behaviour, embrace self-care as a contribution to yourself and others, and build a foundation that supports your mental, physical, and emotional health.

Ready to make self-care work for you? Let’s start small, build trust, and create lasting change together.

👉Liked this episode? Like, comment, rate/review, and share with your friends!
👉Want to watch the video and get more information, inspiration, and activation? Head over to youtube!
👉 Don’t forget to grab your Morning Ritual Package to kickstart your self-care journey. Click here!

No one sets out to have a drinking problem, yet for many, alcohol quietly becomes an unwanted companion. In this episode, we dive into my personal journey of quitting drinking, revealing how this one decision became the catalyst for profound transformation.

We go over the subtle ways alcohol seeps into our routines, the societal pressures that normalize overindulgence, and the stigmas surrounding sobriety. I open up about the shame, grief, and resistance I faced in choosing to step away from drinking—and the incredible rewards that came from embracing life without it.

If you’ve ever felt like alcohol is disrupting your peace, draining your energy, or holding you back from thriving, this episode is for you. Learn how making a bold, deliberate choice can reignite your confidence, clarity, and sense of purpose, and why sometimes being "the odd one out" is the bravest and most rewarding path forward.

Key Takeaways:

• The sneaky creep of drinking culture in our lives.
• Why choosing sobriety isn’t about shame but about reclaiming your power.
• The emotional, physical, and mental benefits Chelsea has experienced over five years of sobriety.
• How to access resources and communities to support your own journey.

This isn’t just an episode about quitting drinking—it’s about choosing yourself, thriving unapologetically, and creating a life of presence and purpose.

Resources:
- SheWalks Canada - Free community coaching calls Tuesdays/Wednesdays/Thursdays at 8pm EST https://www.shewalkscanada.com/coaching/
- The Uncovery App https://theuncoveryapp.com/
- This Naked Mind https://thisnakedmind.com/
- Work with me to figure out your triggers and change your habits 1:1 mentorship available https://thedeliberateone.com/

The holiday season is often painted as the most wonderful time of the year, but for many, it’s full of obligations, overindulgence, and emotional overwhelm. In this episode, I reflect on past Christmases—ones filled with boozy traditions, holiday parties gone that make me shake my head, and the crushing weight of loneliness, grief, and anxiety.

I share my journey of navigating the holiday pressures, breaking free from destructive patterns, and choosing a slower, more deliberate way of celebrating. With humour, vulnerability, and personal stories (like falling asleep in the boardroom after a Christmas party), I shed light on the deeper struggles many face during this time of year.

Now, five years sober, I talk about what the holidays can look like when we prioritize our well-being, set boundaries, and embrace presence over perfection. Whether you’re navigating family dynamics, loneliness, or the urge to “pour a little extra cheer,” this episode will inspire you to create a holiday season filled with intentional joy.

Key Takeaways:

• The pressures and pitfalls of the holiday season, from overcommitting to overindulging.
• How alcohol impacts our mental health and emotional regulation, especially during stressful times.
• The beauty of creating new traditions rooted in connection and self-care.
• Practical tips for setting boundaries, saying no, and navigating the holidays sober.

Let this episode be your reminder that you can rewrite your holiday story—and that "merry and bright" is within your reach, no champagne required.

• Share your holiday challenges or wins with me — I'd love to hear from you!
• Visit The Deliberate One for resources and coaching offers.
• Like, subscribe, and share to spread the gift of a more intentional holiday season.
• Don't forget to rate and review this podcast!

Ever feel like your thoughts are circling the drain, pulling you into an anxious spiral? I recently had one of those moments at a township zoning meeting. A simple comment triggered a cascade of worry and stress—until I used the tools I teach to shift my mindset.

In this Deliberate Moment video, I share:

• How catastrophic thinking hijacks our clarity.
• The breathing technique that activates your calm.
• Why my crystal is my go-to for grounding.

Check it out, and let me know if this resonates! Don’t forget to like, share, and subscribe to keep these moments coming your way.

We drive ourselves crazy trying to be perfect. The all or nothing attitude that ends up preventing us from taking any kind of action. This episode is all about why we're so driven to find perfection, the implications of it, and how to get out of it. We're not building piano's here.

• Follow me on instagram @thedeliberateone
• Check out my website
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone

I thought this would be a good time to Introduce myself, share my backstory, and explain what inspired me to start the podcast in the first place.

Learn about the what massive life events (divorce, death, giving up my dog, to name a few), that led me to this point in time and how I became 'The Deliberate One'!

This episode is all about how our most challenging moments often have valuable lessons, even when they feel impossible at the time.

• Follow me on instagram @thedeliberateone
• Check out my website
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone

Starting Anyway – Embracing the Imperfection of Beginnings... When you're feeling stuck, knowing you can do more and wanting to start, but fear is stopping you... breaking down how to move past the fear, get started, and create momentum.

Also shout out to Heather Danby and her podcast Sharing Out Loud. Listen to the episode I was on where I share my story in a candid conversation with Heather here

• Follow me on instagram @thedeliberateone
• Check out my website
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone