In this enlightening episode of 5 Year You, Andrew and Catherine dive deep into the relationship between thoughts and feelings. They explore how thoughts create feelings, why not all feelings are rooted in truth, and how to challenge negative narratives that don’t serve us. Sharing personal experiences and actionable strategies, they empower listeners to step back, observe their thoughts, and choose a mindset that promotes growth and well-being.

Key Topics Covered:

• Thoughts Create Feelings: How thoughts shape emotional responses and why awareness is crucial.
• Intrusive Thoughts: Catherine’s personal experience with postpartum intrusive thoughts and how she learned to manage them.
• Self-Awareness as a Tool: Observing thoughts instead of reacting automatically.
• Challenging Negative Narratives: Tips for identifying and reframing unhelpful thought patterns.
• Practical Shifts: Simple strategies like exercise, hydration, and laughter to quickly change emotional states.

Actionable Steps for Listeners:

1. Notice the Thought: Take a moment to observe what you’re thinking when emotions arise.
2. Ask Questions: Is this thought true? Does it serve me? What evidence do I have?
3. Practice Reframing: Turn negative assumptions into neutral or positive possibilities.
4. Take Care of Your Body: Use movement, proper hydration, and nutrition to stabilize your emotional baseline.
5. Build Your Toolkit: Identify small, reliable actions like breathing exercises or connecting with friends to shift your mood.

Quotes:

Catherine’s Aha Moments:

• "Not every thought is true. Recognizing this is the first step to emotional freedom."
• "Your feelings aren’t facts—they’re often just a reaction to an incomplete story in your mind."
• "Intrusive thoughts are common, but they don’t define you."
• "We all scan for threats, but most of the time, the threat isn’t real—it’s imagined."
• "By understanding your thoughts, you can decide which ones to keep and which to let go."

Andrew’s Aha Moments:

• "Feelings are real, but they aren’t always right—they’re shaped by the stories we tell ourselves."
• "Humor disarms negativity. When you can laugh at a thought, it loses its power."
• "You’re not your thoughts. You’re the observer of your thoughts, and that gives you choice."
• "Repetition creates patterns—start practicing better thoughts today for a brighter tomorrow."
• "Intentionality turns your mindset from reactive to proactive—it’s a game changer."

Glimmers of the Week:

• Andrew: Enjoying his new rebounder (inspired by Catherine!) and finding joy in simple movement for mental and physical health.
• Catherine: Selling an old pair of sunglasses on eBay for $67, perfectly covering the cost of her twins’ final Christmas gifts, which felt like a serendipitous win.

Resources Mentioned:

• How to Train Your Mind by Chris Bailey – A quick guide to improving focus and managing thoughts.
• The Body Keeps the Score by Bessel van der Kolk – Exploring how unresolved emotions impact physical health.

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• The Elusive Nature of Peace: Why peace isn’t a default state and must be actively cultivated in today’s culture.
• Boundaries and People Pleasing: How saying “no” to others often means saying “yes” to yourself.
• Internal vs. External Peace: Andrew’s take on why peace starts within and radiates outward.
• The Cost of Prioritizing Peace: How setting boundaries may ruffle feathers but is essential for mental and emotional well-being.
• Breaking Free from Social Media Traps: How digital habits disrupt your calm and what to do about it.

1. Identify Peace Disruptors: Take stock of what steals your peace—whether it’s social media, overcommitments, or people-pleasing habits.
2. Set Clear Boundaries: Practice saying no to requests that drain your energy and don’t align with your values.
3. Declutter Your Space and Mind: Simplify your environment and offload mental clutter through journaling or mindfulness.
4. Digital Detox: Limit screen time and unfollow accounts that make you feel inadequate or stressed.
5. Create Peaceful Habits: Develop small rituals like gratitude journaling, breathwork, or soft lighting to promote calm.

• "Peace isn’t handed to you—you have to cultivate it, insist upon it, and believe you deserve it."
• "The cost of peace is often uncomfortable conversations and boundaries, but it’s always worth it."
• "Social media has a way of turning contentment into comparison."
• "People pleasers prioritize everyone else’s calm but destroy their own in the process."
• "Visual clutter is mental clutter. Simplifying your environment creates space for peace."

• "Peace is a muscle—flex it daily until calm becomes your default state."
• "You can choose peace instead of chaos at any moment, but it starts with awareness."
• "The people who push back against your boundaries are the ones who benefited most from you not having them."
• "Start with small habits, like breathing deeply or listening to spa music, to train your nervous system to embrace peace."
• "You can’t control the world outside of you, but you can control the world within you."

• Andrew: Discovering the profound benefits of a 75-minute breathwork session, feeling energized and lighter afterward.
• Catherine: Cherishing a rare and beautiful week of one-on-one time with her dad, soaking in every moment with gratitude and presence.

• The Body Keeps the Score by Bessel van der Kolk – A deeper...

In this heartfelt episode of 5 Year You, Andrew and Catherine take on the delicate topic of anger—how it manifests, why it’s often misunderstood, and how to manage it constructively. They share personal experiences, reflect on their individual relationships with anger, and discuss the importance of self-awareness and healthy outlets. Whether you’re prone to bottling emotions or experiencing explosive outbursts, this episode provides practical strategies for dealing with anger in ways that foster growth and maintain harmony.

• Understanding Anger: How anger is a natural emotion but requires thoughtful management.
• Self-Awareness Cues: Recognizing physical and emotional signs that anger is building.
• Healthy Outlets for Release: Practical tools like exercise, breathing techniques, and creative outlets for managing anger.
• Boundaries and Communication: How to let others know where you’re at emotionally to prevent escalation.
• Releasing the Pressure: Andrew’s Instant Pot analogy for anger management and why it’s important to find controlled ways to let emotions out.

1. Identify Triggers: Reflect on situations or behaviors that tend to ignite anger and start recognizing early cues.
2. Practice Deep Breathing: Use techniques like box breathing to calm your body and mind.
3. Create Healthy Habits: Incorporate regular exercise, journaling, or mindfulness practices to prevent anger from building.
4. Set Emotional Boundaries: Share where you are emotionally with those around you to create understanding and space.
5. Seek Connection: Talk to a trusted friend or therapist to work through unresolved anger.

• "You can feel however you want, but you can’t act however you want."
• "Anger is just an emotion; it’s not bad. What matters is how we choose to handle it."
• "Thirty minutes alone can be transformative—I call it my recharge time."
• "You deserve to have a calm life, and that starts with managing your emotions."
• "Being self-aware isn’t a destination; it’s an ongoing practice."

• "Anger is energy that needs to go somewhere—if it doesn’t, it festers inside."
• "The Instant Pot analogy: release your emotions gradually, or they’ll explode."
• "Deep breaths aren’t about fixing anger; they’re about creating space to respond better."
• "Helping someone else when you’re angry can shift your mood entirely."
• "Doing good feels good—it’s a great way to redirect your emotional state."

• Catherine: Attending her first hockey game and watching Wicked during a Thanksgiving trip to Canada with Andrew.
• Andrew: Spending American Thanksgiving with Catherine, enjoying shared meals and creating new traditions.

• The Anger Management Workbook for Women by Julie Catalano – A practical guide for understanding and managing anger.
• The Body Keeps the Score by Bessel van der Kolk – A deeper dive into how unresolved emotions impact the body.

In this empowering episode of 5 Year You, Andrew and Catherine unpack the myths and realities of confidence. They explore how confidence is not an innate trait but a skill that anyone can learn and develop over time. By sharing personal stories, practical strategies, and insights on overcoming self-doubt, they help listeners build the foundation for self-assuredness and resilience. This episode is a must-listen for anyone seeking to live more authentically and boldly.

Key Topics Covered:

• Confidence as a Skill: Catherine discusses how confidence is developed through practice and self-discovery, not something people are simply born with.
• Overcoming Fear of Judgment: How evolutionary instincts contribute to self-consciousness and strategies to push past fear.
• Trial and Error in Building Confidence: Andrew shares how persistence and vulnerability are key to improving confidence in new areas.
• Support Systems for Growth: The importance of surrounding yourself with people who encourage and uplift you.
• Confidence and Authenticity: Why confidence grows when you live in alignment with your true self.

Actionable Steps for Listeners:

1. Reframe Confidence: Treat it as a skill to develop, not a trait you either have or don’t.
2. Embrace Vulnerability: Be open to feedback and willing to try new things, even if they don’t go perfectly at first.
3. Write a Confidence List: Reflect on everything you’ve accomplished in your life, big or small, as a reminder of your capability.
4. Find Your Support Team: Surround yourself with people who uplift and encourage your growth.
5. Challenge Your Inner Critic: Engage with the voice of self-doubt and question its validity to break free from fear.

Quotes:

Catherine’s Aha Moments:

• "Confidence isn’t something you’re born with—it’s something you build."
• "The more you live in alignment with your authentic self, the more confidence becomes a natural result."
• "It takes time and practice to say, ‘That’s great for you, but this is what makes me happy.’"
• "Being self-conscious is a primal instinct—understanding it helps you move past it."
• "Confidence doesn’t mean being fearless; it means showing up despite the fear."

Andrew’s Aha Moments:

• "Confidence comes from surviving everything life has thrown at you and knowing you’ll figure it out again."
• "Your ego wants to keep you safe, but safety doesn’t always mean growth."
• "Vulnerability isn’t weakness—it’s the path to strength."
• "You’re not your inner critic; you’re the person who decides whether to listen to it."
• "Confidence is built through consistent effort and a willingness to be a beginner."

Glimmers of the Week:

• Andrew: Celebrating his son’s birthday and reflecting on the pride and joy his children bring him as they grow into amazing people.
• Catherine: Watching her son’s confidence shine as he bought and gave a flower to a girl he admires, and enjoying a heartfelt moment with her daughter over crepes.

Resources Mentioned:

• The Confidence Code by Katty Kay and Claire Shipman – A guide to understanding and developing confidence.
• Millionaire Mind Intensive – A

In this thought-provoking episode of 5 Year You, Andrew and Catherine explore the concept of "the trappings of success." They dive into how societal expectations and material pursuits can unintentionally create a life that feels more like a cage than a celebration. Sharing their personal experiences with chasing success and re-evaluating its cost, they offer actionable strategies for breaking free from these traps and aligning success with what truly brings joy and fulfillment.

Key Topics Covered:

• What are the Trappings of Success?: Understanding how material goals and societal standards can lead to a life that feels burdensome.
• The Emotional Cost of Success: Catherine shares her journey of downsizing her life and finding mental clarity by stepping away from societal expectations.
• Overcoming Busyness as a Coping Mechanism: Catherine explains how constant activity can prevent emotional processing and mindfulness.
• Shifting Perspective on Success: Andrew shares how reframing success as personal fulfillment instead of societal validation creates a more authentic life.
• Stuff and Simplification: Examining how material possessions can add unnecessary weight to life and how to prioritize utility and joy in your belongings.

Actionable Steps for Listeners:

1. Assess Your Current "Race": Are you running a race that’s truly yours, or are you following societal expectations? Take time to reflect on whether your goals align with your authentic self.
2. Downsize with Purpose: Evaluate your possessions and commitments to determine what adds value to your life and what creates unnecessary stress.
3. Redefine Success: Write down what success means to you. Remove societal and external influences from this definition.
4. Simplify Where Possible: Focus on things that bring genuine utility or joy. Start with one room, one category, or one habit at a time.
5. Embrace Quiet Moments: Create space for mindfulness by reducing busyness and allowing time for emotional reflection.

Quotes:

Catherine’s Aha Moments:

• "The trappings of success can feel more like a cage than an achievement."
• "Busyness is a trauma response—it keeps you from feeling your emotions."
• "Simplifying my life didn’t feel like failure; it felt like freedom."
• "You don’t have to live a life that looks good to others—focus on what feels good to you."
• "Authenticity is the pathway to happiness."

Andrew’s Aha Moments:

• "The things we want most often come with hidden costs—time, energy, and emotional strain."
• "What you chase should align with who you are, not who society tells you to be."
• "The walls of my dream house became the walls of my cage."
• "Reframing success as peace and fulfillment has been the most liberating shift of my life."
• "Possessions should serve your life, not control it."

Glimmers of the Week:

• Catherine: Surprisingly loves her coin laundry setup in her apartment—it’s streamlined her life and made laundry less of a chore!
• Andrew: Enjoyed a trip to Nashville with his son, attending a Predators game and visiting the Grand Ole Opry, a meaningful moment of connection and joy.

Resources Mentioned:

• Scarcity Brain by Michael Easter – Insights on how our instincts to acquire can hinder our...

Episode Overview:

In this episode of 5 Year You, Andrew and Catherine explore the challenges of letting go of relationships that no longer align with your personal growth. They share insights on how personal development can create shifts in your circle of friends, family, and colleagues and discuss the concept of “raising your vibration.” The hosts dive deep into setting boundaries, understanding the sunk cost fallacy in relationships, and recognizing when it’s time to create space for new connections. With empathy and honesty, they provide practical advice on navigating these changes while staying true to yourself.

Key Topics Covered:

• Why Letting Go is Necessary: Andrew explains how growth can naturally lead to shifts in relationships and why it’s okay for not everyone to stay in your life forever.
• Raising Your Vibration: Catherine describes how personal growth changes the energy you bring to relationships and attracts people aligned with your values.
• Boundaries and Pushback: The importance of setting boundaries and recognizing who supports your growth versus who resists it.
• Sunk Cost Fallacy in Relationships: Why time invested in a friendship or relationship doesn’t mean you have to keep it if it’s no longer serving you.
• Making Space for New Connections: Practical ways to create room for relationships that align with your authentic self.

Actionable Steps for Listeners:

1. Evaluate Your Relationships: Reflect on the five people you spend the most time with. Do they uplift you, or do they hold you back?
2. Set Boundaries: Practice saying no to behaviors or requests that don’t align with your growth.
3. Make Room for Growth: Consider creating space for new connections by reducing time spent with negative influences.
4. Embrace Contrast: Use challenging relationships as lessons to better understand what you value and need in your life.
5. Focus on Your Journey: Trust that as you grow, the right people will naturally be drawn to your energy and purpose.

Quotes:

Catherine’s Aha Moments:

• "Some people are meant to come into your life for a season, to teach you a lesson, but not to stay forever."
• "You can’t control other people’s journeys, only your own, so focus on being true to your authentic self."
• "Raising your vibration doesn’t mean cutting people off—it means attracting what aligns with who you’re becoming."
• "Negative comments are always about the person saying them, not you."
• "Living authentically is the best way to attract your tribe and find fulfilling relationships."

Andrew’s Aha Moments:

• "You only have so much space in your life—choose wisely who gets to share it with you."
• "Letting go of toxic relationships is not about rejection, it’s about making room for the right connections."
• "You’re an amalgam of the five people you spend the most time with—surround yourself with those who lift you up."
• "Raising your vibration means changing how you approach life and relationships—and the right people will follow."
• "No one can make you feel a certain way without your permission."

Glimmers of the Week:

• Andrew: Looking forward to a family trip to Nashville to enjoy BBQ, a hockey game, and a visit to the Grand Ole Opry.
• Catherine: Excited about her progress on Duolingo, learning French as a beginner and enjoying the journey of embracing imperfection.

Resources Mentioned:

Episode Overview:

In this episode of 5 Year You, Andrew and Catherine tackle the deeply personal and universal topic of self-worth. They discuss the pervasive feeling of “not being good enough” that so many people experience, particularly in high-achievement cultures. The hosts reflect on how upbringing, societal pressures, and personal expectations often feed into this feeling and share insights on how to counteract it with self-compassion. This conversation offers practical steps for building a more positive relationship with yourself, embracing self-worth, and learning to be “good enough” in a world that often tells us otherwise.

Key Topics Covered:

• The Roots of Feeling "Not Good Enough": Andrew and Catherine share their personal experiences with self-doubt and how societal pressures can perpetuate this feeling.
• Parenting and Self-Worth: Catherine discusses her approach to instilling self-worth in her children, emphasizing effort over results to prevent linking achievement with worth.
• Breaking the Cycle of Overachievement: Andrew and Catherine reflect on how being workaholics and perfectionists has impacted their lives and led them to reframe their approach to success.
• Social Media and Comparison: Catherine shares tips on curating your social media feed to avoid triggers of self-doubt and focus on accounts that inspire personal growth.
• Creating Self-Affirming Habits: Practical advice on fostering habits that reinforce self-worth, such as acknowledging small wins and treating yourself with kindness.

Actionable Steps for Listeners:

1. Unfollow Negative Influences: Curate your social media feed to eliminate accounts that make you feel inadequate and replace them with content that promotes self-love and positivity.
2. Acknowledge Small Wins: Make it a habit to recognize and celebrate even minor accomplishments, helping to build a more positive self-view.
3. Prioritize Self-Care Over Productivity: Shift focus from constant achievement to self-care activities, like resting when needed and embracing activities that bring joy.
4. Surround Yourself with Positivity: Choose friends, media, and activities that uplift you and remind you of your inherent worth.

Quotes:

Catherine’s Aha Moments:

• "You were born worthy, and nothing you do or don’t do changes that."
• "Self-worth isn’t about what you accomplish; it’s about embracing who you are, flaws and all."
• "When you feel not enough, it’s often because you’re measuring yourself by someone else’s yardstick."
• "The path to feeling good enough starts with quieting the outside noise and listening to your own voice."
• "Social media should be a place of inspiration, not comparison. Follow people who lift you up, not make you feel small."

Andrew’s Aha Moments:

• "Feeling good enough starts with how you treat yourself and recognizing the value in who you are, not just in what you achieve."
• "Success isn’t a measure of worth—it’s simply one part of the journey to being your authentic self."
• "When you prioritize self-care over productivity, you’re telling yourself, ‘I matter beyond what I can do for others.’"
• "The constant need to prove ourselves keeps us from appreciating who we already are."
• "Every time you celebrate a small win, you’re rewiring your mind to see that you are, and always have been, enough."

Glimmers of the Week:

• Catherine: Discovered a new gluten-free bakery with delicious treats that bring joy to her and make her feel great about nourishing...

• Overcomplicating vs. Simplifying: Andrew shares his tendency to overcomplicate tasks and Catherine highlights how simplifying makes things more manageable, using examples from her own life, like cooking with fewer ingredients.
• Simplifying Finances: Both hosts talk about how simplifying finances—through consolidating debt and reducing budget categories—can bring mental relief and make life easier to manage.
• Creating a Simple Home Environment: Catherine shares her experience downsizing to an apartment and how reducing household responsibilities, like yard work and bill payments, gave her more peace of mind.
• Simplifying Health Goals: Andrew and Catherine discuss how simplifying their diets and workout routines helped them lose weight and improve their health without overcomplicating the process.
• The Mental Benefits of Simplifying: They explain how simplifying various aspects of life can lead to more time, energy, and mental clarity for the things that truly matter.

1. Pick One Area to Simplify: Whether it's your finances, your diet, or your home environment, choose one area to focus on first, and simplify it step by step.
2. Identify What’s Essential: Take a look at your daily routine or your budget and identify the few things that matter most. Let go of what’s not essential.
3. Practice Letting Go: Simplifying often means removing things, whether it's physical clutter or mental clutter. Start practicing letting go of things that don’t serve you anymore.
4. Embrace Empty Space: Once you simplify, resist the urge to fill the new space with more stuff. Instead, enjoy the calm that comes with less.

• "Simplifying is the act of removing the unnecessary so you can enjoy the essential more." – Andrew Dewar
• "It’s about the feeling you get at the end, that sense of exhale when you have more space in your life." – Catherine Collins

• Catherine: Enjoying the simplicity of a few thoughtful purchases for her shower, courtesy of a birthday gift card from her parents, which has brought her unexpected joy.
• Andrew: Excited about his new CIRCUL ring, which tracks his energy and stress levels throughout the day, helping him understand his body better.

• CIRCUL Ring – A wearable that tracks energy and stress levels, among other health metrics.
• Opal App – A phone app that helps block distractions and reduce screen time.

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