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Setting boundaries and learning to say "no" is a crucial skill that enables personal growth and protects mental well-being. This transformative practice allows us to reclaim our time and energy while still maintaining healthy relationships with others.

• Saying "no" doesn't mean you're unhelpful or a bad person—it means you value your time and energy
• Using your calendar strategically helps prevent overcommitment
• "No" is a complete sentence—you don't need to explain your boundaries to others
• People who set healthy boundaries actually gain more respect from others
• The mindset shift from "I have to" to "I get to" transforms how we view necessary commitments
• Setting boundaries takes practice and gets easier over time
• You can say no with kindness and clarity without being rude
• Identify people in your life who model healthy boundaries and learn from them
• For those in recovery, boundary-setting is especially important for maintaining sobriety

Think about one small boundary you can set this week to protect your time and energy.

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Ever wondered what happens when a life-threatening moment forces you to see your reality through new eyes? That's exactly what happened one December night in the mid-90s when bullets ripped through a Tacoma dope house where I was staying. Had we been upstairs in our usual spot, I wouldn't be here to share this story with you today.

My journey from the streets of Tacoma to where I am now wasn't pretty. Dropping out of high school, accidentally ending up in the military, and struggling with addiction led me to some dark places. The turning point came when I woke up in Pierce County Jail and my sister bailed me out—seeing something in me I couldn't yet see in myself. From there, I began the long process of "peeling the onion" of my life through education, counseling, and honest self-reflection.

The shooting didn't instantly transform me. Recovery wasn't a lightning bolt but a gradual awakening that took time, effort, and support. What I've learned might be the most valuable lesson I can share: while acknowledging your past is important, living there is destructive. Do the healing work, make amends where possible, but leave behind what cannot be changed. Too many people, even those in active recovery, remain chained to their history—replaying mistakes and wallowing in shame instead of embracing the power of now.

This podcast is for anyone who feels stuck in their past, anyone wondering if transformation is possible, and anyone curious about what lies on the other side of addiction and trauma. My mission is to help you recognize the power within yourself to create meaningful change. Because at the end of the day, this moment—right now—is all we truly have. Connect with me through social media if anything I share resonates with you. I'm here to help in any way I can.

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The Douglas Method proposes a revolutionary approach to substance use disorder treatment that respects individual paths to recovery, challenging the outdated one-way Minnesota Model that has dominated for 75 years.

• The traditional Minnesota Model of treatment created in the 1950s still forms the foundation of most substance use treatment programs today
• Many people are shamed when the standard 12-step approach doesn't work for them, rather than being offered alternatives
• Multiple recovery pathways exist including 12-step, SMART Recovery, medication-assisted treatment, Buddhist and secular recovery options
• The Douglas Method consists of six modules: Respect and Dignity, Education, Recovery Support, Family, Purpose and Identity, and Accountability and Empowerment
• Treatment should eliminate shame-based approaches and use person-first language
• Education on physical/mental health, family systems, and financial literacy empowers sustainable recovery
• Connection to community and finding purpose are crucial elements of successful recovery
• True individualized treatment means allowing each person to find their own unique path to recovery

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