coaching

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[podcast] [coaching] Anonymous client on confidence in the face of job interviews and comfort in social settings

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An anonymous client receives support on maintaining confidence during job searches and dealing with unease in social settings. Tips include learning how to say no to social invitations even if you don’t have other plans and how to use “I don’t know” to your advantage in job interviews.

This is season 3's last episode. Request from Masha -- if any of these episodes or the resources shared within have helped you or meant something to you, please reach out to masha@boldadulting.com to let me know. I'm not sure when the next season will be, but I promise it is coming. Suggestions for guests (including yourself!), topics, other podcasts you'd like to hear me on, or just a hello are very much appreciated. Reach out anytime :)

NOTE from Masha: As these episode are being released, the world is dealing with the coronavirus crisis. Because all episodes in the season were recorded well in advance, this is not discussed on the show. I hope that you will apply the same themes that we discuss throughout the Bold Adulting podcast to coping and supporting both yourself and others in your community (including the global community) --

  • reaching out to people (virtually)

  • figuring out what you want to make progress on and making a plan

  • being open about what you're going through with the people who you feel comfortable sharing with

  • looking for evidence-based resources

  • remembering that you are not alone

If you want to connect with me to discuss what you're going through (about this or anything else), please feel free to email me or find me on Facebook (send me a message letting me know you found me through the podcast).

I also strongly suggest connecting with other caring and compassionate people through the Facebook group Distance Resistance (which I don't run but I participate in) which is about staying connected even while we have to stay apart. You can also find a lot of information there about getting help or giving help -- this is a is moment to come together.

end of coronavirus talk, back to regularly scheduled programming

Mentioned in this episode:

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram

All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 

Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 

Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak

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[podcast] [coaching] Shijia on asking for and dealing with feedback in science careers

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Shijia gets help on her confidence as it relates to doing science/grad school in a non-native language, asking for feedback, and comfort interacting with men as a result of cultural upbringing.  


  • Homework: Ask for feedback 

    • Tip: Ask for 1 thing you did well and 1 thing you did better (to avoid receiving the “It was good but…” structure of feedback)

    • Tip: If it’s written feedback, read it while you’re well-rested and relaxed (if possible)

  • Tip: Prepare for but don’t avoid awkwardness

  • Growth mindset: don’t feel limited by the skills you currently have

    • My late grandpa Yuriy had this, as he spoke to Americans even when he wasn’t fluent after we moved to the US from Russia. I recently found an amazing home video of him telling a joke in English, making people erupt in laughter, and then being delighted that he was understood  

  • Homework: List the benefits of the struggles and learning opportunities you’ve had. Examples: 

    • Having English as a 2nd language can provide skills for then learning the language of science

    • Having to work while in college teaches organizing, prioritizing, multitasking, whatever skills that job required, and is actually better than having a resume that has only education

  • Homework: Mindfulness (letting thoughts slip away)

    • Tip: Avoiding Pink Elephants (think of a better thought to replace an unhelpful thought pattern, as just trying to avoid thoughts tends to reinforce them

    • Tip: Track unhelpful thoughts by moving pennies from one pocket to another or by using a tally

  • Tip: Defer anxiety to a later point

  • Christy Harrison’s Intuitive Eating Fundamental Class (a mini course is available) and Food Psych podcast 

  • Tip: Use Masterminds (feedback groups) for making progress on research projects or anything else you’re trying to get done

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak

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[podcast] [coaching] Sam on confidence in the face of possible social judgment and risks in business

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Sam gets help with stressing over the possibility of being judged on a first date and about the risks of running a business. 


Mentioned in this episode:


  • Homework: Then What/Worst Case Scenario, adapted from Then What exercise

  • Homework: Don’t Worry, Prepare

  • Tip: When sharing something difficult, give the person a year to deal with the info and come around (as suggested by Dan Savage)

  • Homework: Mindfulness about thoughts

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak

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[podcast] [coaching] Ray on body image, consent, and making social change [cw: body image]

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Ray receives help with 1) navigating body image and consent issues in dating and 2) finding the confidence to make social change.

Mentioned in the episode:



In this coaching session, we talk about how Diet Culture shapes our relationships with food and our body image. In case you or someone you know needs it, here is some possibly helpful information: 

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak

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[podcast] [coaching] Nora on letting go of unworthiness [session 3]

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In session three of Nora’s confidence coaching session series, she gets help with letting go of unworthiness and perfectionism. To follow Nora’s journey, see part 1 and part 2!



Mentioned in this episode:

  • Landmark Forum

  • Homework: Gratitude journaling, including gratitude about your own skills, traits, and experiences

  • Homework: Note down your strengths and accomplishments, including those that came out of your struggles

  • Nora’s Instagram

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak


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[podcast] [coaching] Nora on finding the confidence to learn skills and grow projects [session 2]

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In session two of Nora’s confidence coaching session series, she gets help with fear of looking bad when trying new things. Also see part 1 and part 3.

Mentioned in this episode:

  • Homework: Move pennies between pockets to count unhelpful thoughts

  • The idea of “Do It Scared” (not waiting to be totally ready before taking action)

  • Landmark Forum

  • Homework: Avoiding Pink Elephants (think of a better thought to replace an unhelpful thought pattern, as just trying to avoid thoughts tends to reinforce them

  • Homework: Note down your strengths and accomplishments

  • Nora’s Instagram

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak

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[podcast] [coaching] [cw: restrictive eating & body image issues] Nora on finding body confidence and overcoming perfectionism [session 1]

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In session one of Nora’s confidence coaching session series, she gets help with fixating on body image and focusing on learning instead of perfectionism. 

To see us go even deeper, see parts 2 and part 3!

Mentioned in this episode:

  • Nora’s Instagram

  • Food Psych Podcast - about intuitive eating and Health At Every Size

  • Tip: destroy or throw out scale 

  • Homework: Every day, note 1-3 thing you are grateful for yourself

    • Tip: Don’t just focus on aesthetics; think about everything your body is doing for you!

  • Orthorexia: fixation with “healthy” eating 

    • Note: “healthy” is in quotation marks both because orthorexia shows how this focus can actually be unhealthy AND because the typical distinction between “healthy food” and “unhealthy food” is not evidence-based (see Food Psych episodes 168 and 183). 

  • Homework: Track unhelpful (e.g. self-critical) thoughts by moving pennies from one pocket to another or by using a tally 

  • Homework: To cultivate your growth mindset, make 2 lists: 

    • List #1: Subjects or skills that you’ve learned 

    • List #2: Subjects or skills that you want to learn

    • Then circle one or two items from list #2 and figure out how you can start learning.   

  • Homework: Reach out to people in careers you’re interested in to request to job shadow them or an informational interview 

    • Download the free 7 Step Guide For Confidently Reaching Out to Anyone

    • Note: Informational interviews can be more helpful and less time intensive for everyone involved. 

    • Job shadowing isn’t always possible (e.g. for safety or security reasons) and for many jobs would involve sitting and watching someone work at a computer all day. It may still be useful if a) the person explains what they are doing well and b) to understand the structure of how they work. If working at a computer all day sounds terrible to you, it’ll be more clear to you by watching this work than by hearing a summary of the work.     

    • Confidence Cat Zine: coloring worksheets for confidence, problem-solving, and career decision-making 

    • Calendly or other scheduling tools to make setting up meetings easy on everyone 

  • Tip: Instead of referring to your questions as “stupid questions,” try “basic question.” After all, not knowing something that you have little or no experience with is not a reflection of poor intelligence! And asking questions to fill in your knowledge gaps is a very smart move.



In case you or someone you know needs it, here is some possibly helpful information: 

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak

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[podcast] [coaching] Lucy on awkward moments and achieving goals

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In this confidence coaching session, Lucy gets help 1) navigating awkward conversational moments and 2) identifying goals and taking action. Please forgive us for some background noise. :)

 

Mentioned in this episode:

    • Trying is cool - Lucy

    • Greater Good Storytelling: coaching and workshops by storytelling consultant Nathan Young

    • Tip by Lucy: Imagine you’re a cricket watching a reel of your past moments, to reflect on what went well and what you can do differently next time

      • Note: Be careful not to over-ruminate. Part of the reason Lucy finds this helpful is because it helps her not overly fixate on awkward moments.

    • Homework: Practice mindfulness, letting your thoughts swim or float away

    • Homework: Nervous about how you’re coming across to friends or coworkers? Ask for feedback

      • Tip: To prevent the “it was good but…” format of feedback, ask for one thing you’re doing well and one way you could do better

    • BetterLateThanNever.email - a website to normalize the common experience of being behind on responding to emails & other messages.

      • Note: This website is in a drafty draft mode. If you have ideas about how to make this website useful for getting back in touch after a while of not responding, please let me know at masha@boldadulting.com

    • Totally Laime podcast

    • Seinfeld productivity method

      • Note: Although this “don’t break the chain” system of getting things done every day is attributed to Jerry Seinfeld, the origin has been disputed

    • Homework: 100 Rejection Letters Challenge

    • Rejection Game but please anyone who tries this, please be ethical and aware of power dynamics. Examples:

 

  • Keeping all that in mind, go out and face your fears!

 

  • Bullet Journal to organize goal progress in a way that best matches your preferences and needs

    • You can do it really simply but if you want some more fun, try this and this.

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram


All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 


Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 


Host: Masha Evpak
Sound Editor: Masha Evpak and Bart Cameron