Time for Your Mind

Let's keep it simple -

What is the most important trait to possess for change?

Lots of people are looking for change in the new year - from setting new fitness goals, breaking bad habits or improving your mental health, nothing gets the wheels turning like ACCOUNTABILITY.

Listen to our latest episode where I talk all about how accountability is step one to change, how to be more accountable in your own life and look for it in others.

Let me know what you think!!! DM me on Instagram @courtneyculnane. Catch you on the next one

xo, Courtney

I can't tell you how often I hear my clients say that they "need a hobby"

Is this you? I have a solution.

I think that people think that finding a hobby will make them happier, cooler or give them a purpose.

I think that we are bored or unimpressed with how we spend our days and are searching for more.

If this resonates with you LISTEN and hear all my thoughts on finding a hobby and how to get an easy, doable and feeling better ASAP :)

Check out @courtneyculnane on instagram for more content and let me know what you think!!

I'm baaaaaack!!!

Hi everyone :) After a little hiatus I am back in the new year, hitting you with my weekly-ish podcast.

On this rebound episode I get personal about why I had to take a break from podcasting and what my family and I have been going through.

But in a true Courtney fashion I tell you about the skills I have utilized for myself and my clients when life gets hectic, overwhelming or even traumatic.

Follow my 2 step process to move through anything that seems to be holding you back.

As always, tell me what you think and follow me on social media! @courtneyculnane

Jealousy. We all experience it, as much as we hate that we do.

But what if it wasn't as shameful and scary?

In this episode, we talk about a relatable jealousy experience and share tips to normalize and own your jealousy, comparison, or feeling less than others around you.

Finally, you will learn real therapy tips on how to learn from your jealousy and make it your superpower, giving you strength to build your self assurance and reach the goals that you want!

So don't be afraid of your jealousy - lean in!!!!

If you are looking for ways to get even more self assured this summer take our Self Assurance 101 course - its three 20min segments that are the exact skills taught in therapy to quickly feel more confident.

Let me know what you think on instagram!! @courtneyculnane

xo, Courtney

Ever wonder how people can drop a bunch of weight? What makes their changes stick and other people's roads a lot tougher?

The truth is, a BIG weight loss secret that is rarely talked about is the mental health and self assurance behind the scenes that makes the lifestyle changes easier to follow through with.

On today's episode, we have very special guest Jackie Cox, who takes us along her weight loss journey & shares with us how she lost over 60lbs! Most importantly, she talks about how she learned to hack her self assurance to stick with it and change years of family programming to get to where she is today. Let us know what you think! Like and follow @courtneyculnane on Instagram. And if you are ready to have your own incredible weight loss story, check out our 60min self taught self assurance 101 course to super-charge your recovery :)

Do you have a difficult relationship in your life? 

Tired of caring what people think? Or assuming what people think? 

Or maybe you have someone who will never tell you what is really going on in their head so you are left constantly analyzing what you did or how you think they feel? 

It may seem like nothing that you do can fix this. But that is where Time For Your Mind comes in!

You all have been loving our relationship and communication episodes so here are some of our best tips to care less about what other people think and how to feel better about your communication.

Listen and let us know what you think!! DM me on instagram @courtneyculnane and check out our courses at starboardgrowth.mykajabi.com :) 

Everybody knows New Year's Resolutions - that wonderful time of the year when we think about all the ways were disappointed in ourselves and pledge to completely change overnight and set ourselves up for failure. :/

This episode talks about reflecting on the past year but in a way more productive and motivating way - that helps you anchor in your new identity and BUILD on it to catapult into the even greater version of yourself in 2023. 

Who did you become in 2022? Not just what did you do, WHO did you become? 

Listen on to learn how to answer this question & feel great about your progress :)

If you are committed to ending the year as the very best version of yourself, check out starboardgrowth.mykajabi.com and @courtneyculnane on Instagram for more info!! Happy Holidays!

Ahhh, its that time of year again.....

The time when holiday magic is lighting up the air....and our counseling clinic is insanely busy because of all the stress that the holidays bring.

This week's episode is all about a very timely and popular topic that all our clients are talking about, managing anxiety about family dynamics, especially around the holidays. Holiday obligations and managing difficult personalities can take a major toll on our self-assurance - unless you have a game plan.

This episode teaches you how to do what you want during the holidays without feeling guilty. 

And I want to share all the secrets with you! 

Let me know what you think on my Instagram @courtneyculnane

If you want to treat yourself this holiday season check out my self assurance 101 course at starboardgrowth.mykajabi.com :)

Lots of people know they need and WANT to improve their self-assurance - but a question that I get often is how!? 

I often hear that people don't know where to begin and that leaves them feeling hopeless.

Thankfully -this episode is your answer!

I tell my clients all the time that learning to be authentic is the easiest way to increase your self assurance and therefore, feel better quickly.

Episode 26 includes all my clients favorite authenticity and self-assurance hacks that have dramatically changed their lives. The beauty of learning to be yourself is that it is the easiest thing you can do.

If you want to go deeper on this topic check out my SELF ASSURANCE 101 course - starboardgrowth.mykajabi.com. Let me know what you think!

Reduce Procrastination by Leaning into Relaxation - seems too good to be true, right? 

How often people procrastinate but it doesn't make you feel any better? We are stressed out that we aren't doing what we should be doing so we try to relax instead - but we aren't actually relaxed. 

In this episode we talk about how to actually GET more done and be intentional about when you are relaxing and when you are checking things off the to-do list. The skills lined out here have had remarkable results with clients and are you can start implementing them today!

Listen and let us know how much more productive you were!! Commet @courtneyculnane on Instagram.

PS - right before the holidays is a perfect time to repair your self-assurance for good - check out our 60minute self-guided course at starboardgrowth.mykajabi.com

We talk a lot in therapy & on this podcast about our relationship with others - how to understand it, define it, improve it and exit it when need be.

This relationship though, is the most important one you can ever have - your relationship with yourself. And the truth is, most of us don't even know WHAT we think about our relationship with ourselves. 

Are you someone you like to hang out with? What do you bring out in yourself when you are alone? Do you feel incomplete without people by your side during certain activities? What do you think others think about you when you're alone?

All these questions help us understand & define our relationship with ourselves. We are the one's that will never leave us, so we better enjoy our own company. 

Listen on to help learn how to improve your relationship with yourself and see all the other relationships in your life magically improve.

To learn more about Courtney, her work and to browse her products, check out starboardgrowth.mykajabi.com & follow her on instagram @courtneyculnane.

If you have ever found yourself struggling in a romantic, personal or work relationship and don't know how you keep finding yourself here, this episode is for YOU!

In Time For Your Mind's #22, we talk about how easy it is to fall for what we think people CAN be down the road, or little glimmers of who they have been - also known as seeing someone's potential.

Don't get me wrong - its so wonderful to believe in the people in our lives and think they are capable of wonderful things. 

The problem is that people who struggle with Self Assurance often find themselves thinking that they aren't worthy of having people in their life that are already all they can be - which often means that they are able to treat us the way we really deserve.

Listen to this episode to learn how to shift into seeing people for the reality of who they are today and learn how to believe that you are worth a complete package :)

If you are ready to dive deeper into your Self Assurance journey you are in LUCK! We have a quick and easy 60minute self-taught course that you can download and complete at your own pace. This course is broken down into three 20minute lessons and is less expensive than ONE therapy session - but goes over all the points that are talked about. Check out starboardgrowth.mykajabi.com - and let me know what you think on instagram at @courtneyculnane

Think about it - everything we do, we do because we think it will make us HAPPIER. We all want to just simply be happy, feel good, be loved, feel at peace, be inspired and fulfilled. 

We buy things, go on trips, pamper ourselves, change jobs, watch our shows, hang with friends - it all has a purpose, if we really look at it. 

But maybe there is an easier way. This episode talks about the mental habits that keep us from feeling as good as we can be AND how you can apply some simple thoughtful habits to boost your happiness to feel it deeper. 

These are the skills that I teach people in therapy to help identify all the things in their life that they can feel great about TODAY. (and, of course, Self-Assurance is a big factor here!)

Listen if you want an instant boost!

And if you want a deeper boost, check out starboardgrowth.mykajabi.com to learn about all the products and ways that you can help yourself with real therapy skills. 

Ever heard of the term "distress tolerance"? Unless you are a therapist, probably not.

This refers to how good we are at feeling bad - distress tolerance. 

The truth is, learning how to manage distress, or having the skills and self-assurance to be uncomfortable and feel bad is an ESSENTAIL component of breaking through your own barriers and getting to the next level of your life. 

It is also helpful to start to recognize how much other people struggle with a lack of distress tolerance because it helps you decode the crazy things they do to avoid feeling sad, mad, disappointed, and beyond. 

Listen to this episode to learn about distress tolerance, evaluate your own levels of it AND, most importantly, get concrete skills you can practice TODAY to get better at feeling bad to see the radical changes you are yearning for.

**spoiler alert** - it all comes down to self-assurance! If you are ready to take this essential next step, check out my affordable and effective Self Assurance 101 course at startboardgrowth.mykajabi.com and hit me up on Instagram at @courtneyculnane to let me know what you want to hear!

Don't get me wrong - Being empathic is a wonderful quality. 

Empathy makes us good people and it also helps us understand others so we can be more patient, caring & connected. But this episode isn't about being any of those things.

Many of my clients that struggle with self-assurance find themselves being a very empathetic person, some even calling themselves an "empath". They let things slide because they understand, they can get talked into things when they know what the other person is going through and put others needs far beyond their own. This is for you guys. 

In this episode I share stories and examples of people who I have had to encourage to have LESS empathy. I share step by step advice on how to increase your self assurance to turn off the empathy switch to empower yourself to do what you need AND to feel good about it. 

Check it out and let me know what you think on Instagram - @courtneyculnane. Get more info on me and how to work with me at starboardgrowth.mykajabi.com :) 

Part 2 of our interview with Mike MacPherson on his mental health struggle and recovery. 

It is pretty safe to assume - Either you ARE a guy, or you KNOW a guy. 

And guys have mental health. Many guys struggle with mental health - you are not alone. 

But so little attention is given to men's mental health and so few truly understand what unique struggles men have. Both men, women & everyone in-between seem to lack clarity on what men are really going through and how to best help themselves or others. 

In this two-part episode, Courtney interviews Mike MacPherson about his remarkable mental health journey. You will hear his story, what struggles he had (that are man specific) and how Mike has utilized therapy and other treatment to get over the stigma of struggling & feel better than ever.

Additionally, you will hear specific skills to help yourself AND the best way to talk to guys you know that may be struggling. 

Give the episode a listen and let me know what you think on Instagram @courtneyculnane 

Guys - if this episode resonates & you are ready to get a hold of your mental health check out my 60 minute, self-taught course called Self Assurance 101 - starboardgrowth.mykajabi.com :) 

My perfectionists out there, I hope you are ready for a challenge.

If you're like me, you are a DO'ER - you get it all done and you do it well. 

BUT you're exhausted.

And you often ruminate on the things that you didn't get done or didn't do perfectly.

How often do you compare one sliver of your life to that of others? Feeling like "everyone" has more money, a great relationship, a perfect body, owns a beautiful house, a budding social life, etc? 

If any of this rings true for you, this episode is going to push you. But it is exactly what you need. 

This episode will let you find ways to let go by identifying what you can just simply let be GOOD ENOUGH.

I think the phrase "good enough" is borderline offensive to perfectionists, but I promise you that happiness & productivity is on the other side of letting some areas of your life comfortable be good enough.

Listen if you want to find out how. If you just can't get past your perfectionist ways OR are ready to take your happiness to a new level, check out my 60-minute, self-taught course, self-Assurance 101. Learn more at starboardgrowth.mykajabi.com or @courtneyculnane on instagram :) 

Do you ever find yourself saying - "I am so frustrated, no matter what I say to them, they just don't understand". 

You can find yourself asking all your friends, drafting texts, reading articles.... it's exhausting. This episode has the solution.

In this podcast episode I share with you all my communication skills about getting people to truly understand you (no 5-paragraph essay required) 

AND, most importantly, how to stop caring about whether or not they understand. How nice would it be to just. not. care :)

We have all the info that I share with my one-on-one clients in this episode to get you thinking. If you are interested in diving deeper into caring less about what people think and if they get you check out my Self-assurance 101 course! it is a 60minute self-taught course that is exactly what I teach my clients in the first 3-5 sessions of working with me. Clients who have taken the course say that they have never felt better and are seeing improvements in their relationships quickly. starboardgrowth.mykajabi.com 

If you find yourself saying "things will calm down after I just get through X" - then this episode is for you. 

Anxiety is so normal in our society that we often don't even validate it - everyone is busy, which means that they are overwhelmed and rushing around, which means that its not a big deal...right?

Wrong. It IS a big deal, because this makes us feel awful. You weren't put on this earth to feel awful. 

In this episode I talk about how to identify the statements you keep saying that keep you in this mental rut AND how to shift it.

All of my long term clients have talked about this with me at least once, and Its incredible how much better you can feel by shifting your mind even if you don't get less busy and you keep up the same level of productivity. 

If you are ready to dive deep into breaking this way of living once and for all, then step 1 is my 60-minute, self-taught course, Self-Assurance 101. It is the equivalent of having your first 3 therapy sessions with me for just a fraction of the cost - check it out here: starboardgrowth.mykajabi.com

Follow me on Insta and let me know what you think!!! @CourtneyCulnane

Thanks for listening!

There is so much out there on successful relationships, but if you ask me, let's cut the fluff & boil it down to this: 

what is the NUMBER 1 thing to look for (or strengthen) in a partner? How can you strengthen it for yourself too so you are showing up your best? 

After years of working with individuals and couples I often share the top trait that I tell singles to look for and that I help couples identify and improve upon.

Heck, it even helps you get more self assured and improve your relationship with yourself. And who wouldn't want that? 

So Listen on and let me know what you think!! Do you want more episodes like this? DM me on instagram @courtneyculnane and let me know!

And if you are ready to change your life & take your self assurance/mental health to the next level, try out my 60min self taught course, Self Assurance 101: starboardgrowth.mykajabi.com :) 

~ Courtney

Think about it - we spend SO much time worrying about what others think, how they will react, if we are good enough for them....other people take up SO much of head space and this results in BIG time anxiety.

This is exactly what our listener was struggling with when she wrote in to ask about how she can be more AUTHENTIC & self-assured, especially when she knows that it will upset some people - and could make her life harder. 

Listen to this episode if you want to learn how to deal better with other people - family, co-workers, bosses, friends, spouses, in laws, you name it. I teach you guys when to push, when to let go and what is underneath it all.

If this episode resonates with you and you want to deep dive into improving your self assurance, check out my course Self Assurance 101 at starboardgrowth.mykajabi.com - also, I'd love to hear from you on instagram at @courtneyculnane :) let me know what you think!!

How much time do you spend stressed out about money?

How good would it feel to just be totally secure - some may even say self-assured - about money? 

Most of us are so awkward to talk about money, but the truth is that we spend an enormous amount of time and energy feeling bad about it. We hate that we don't have it - we feel high when we do, or even greedy that we want more.

Don't waste another minute in a negative toxic relationship with money - listen on to learn how to define and subsequently improve your relationship with money!! 

And if this episode hits home and you want to feel secure and assured with money once and for all, check out my 60-minute self assurance course at starboardgrowth.mykajabi.com - and DM me on socials at @courtneyculnane

Does anyone out there actually have a healthy relationship? 

My guest on today's episode DOES - Rachael has been working with me since 2016 and we talk daily about our lives and of course, relationships.

I've always been astounded with how well she navigates dating, getting serious & holding boundaries and standards throughout her entire 20s. 

I have worked with a LOT of people, and no one I've met is as rock solid with herself and others as Rachael.

So I had to interview her!! Listen on to hear Rachael's secrets to a healthy relationship - not so subtle HINT: she has GREAT self assurance.

If you want to have what Rachael does, take my self assurance 101 course for LESS than the price of a session with me - starboardgrowth.mykajabi.com

LMK what you think and thanks for listening!!! @courtneyculnane (instagram)

~ Courtney 

So you are ready to stand up for yourself and feeling self assured - how do you get that across at home, work, family, etc?

This week one of our awesome listeners wants to know exactly that - what is the best way to have the people in your life respect your boundaries so you can have real changes in your life?

We dig into the best way to communicate this and also the best way to not give af and do you regardless of others respecting it....

Sounds pretty ideal? Listen on!!!

If you are READY to care less about what people think check out our shortcuts to self-assurance in my quick & easy 60min course, SELF ASSURANCE 101 - starboardgrowth.mykajabi.com

Want to ask your own question and get a free copy of the course? DM me on instagram at @courtneyculnane

Thanks for listening!!!! 

If you feel like "things never go your way" and you "can't catch a break" - then this episode is for you!

It is so important to validate the hard things in your life - but if you feel like things are always working against you than you (or someone you may know) might be holding onto an identify of suffering that is preventing you from being self-assured, successful and happy. 

In this episode I explain what this means, how we find ourselves in this position and how we shift to an identity of empowerment. 

To take your confidence to the next level, check out my Self Assurance 101 course at starboardgrowth.mykajabi.com and my instagram page @courtneyculnane

Don't forget to subscribe & review!!!

LISTENER SUBMISSION! If you want some step-by-step skills to put into action today, you've come to the right place. 

Today we answer a question from one of our awesome listeners - "how do I improve my self-worth in regard to motherhood"?

Note: **You do not have to be a mom to benefit from this!!*** any area you struggle with, the process is the exact same

I help this listener define her values and swiftly kick the mom guilt GOODBYE. She also got a FREE copy of my Self Assurance 101 course!

Want your own? Check out my website here to order or to learn more HERE -----> starbardgrowth.mykajabi.com

Follow and DM me on Instagram for your own question answered! @courtneyculnane

If you could improve your communication with your partner, family, friends or colleagues, would you? 

I hope the answer is a resounding YES! (it would be kinda weird if you said no)

In this episode I talk about the common desire to improve communication and clarify what we all actually want to improve. THEN I share my quick and easy shortcut to understand and being understood. This is my #1 communication skill that I have successfully taught to hundreds of couples and individual clients. 

So take 11 minutes out of your day to drastically improve your communication skills. 

(HINT: if you know HOW to do this but struggle to communicate honestly, then my self assurance course is for you) Check our starboardgrowth.mykajabi.com to learn more or to get the 60min course that some say, will change your life!

Let me know what you think! follow me on instagram @courtneyculnane

Thanks for listening!!!!

What would your life be life if you could fearlessly face your difficult feelings? 

Be honest....you know there is something you are avoiding. 

Maybe its communicating with a boss or partner. Maybe its the challenge of focusing on your fitness. Maybe its processing a trauma.

It is astounding how frequently humans avoid feeling bad (anxious, uncomfortable, sad, angry, etc) and stay STUCK. 

his episode is all about getting UNSTUCK! Explore what you are avoiding and learn practical skills on how to face them asap :)

Let me know what you think about this episode and what else you want to hear - follow me on Instagram @courtneyculnane

If you want to learn more about me and make huge strides with facing the things you are avoiding take my easy and affordable self assurance 101 course HERE -> starboardgrowth.mykajabi.com 

Do you suffer from "I'll be happy when" syndrome? 

This means that you delay your happiness or permission to thrive UNTIL you reach your goal - like getting a promotion, losing weight, warmer weather, getting married, new house, etc? 

This episode is for you!! Here I will show you how to shift your mindset to feel better NOW. This doesn't mean that you abandon your goals - in fact most people achieve their goals faster when they let go of "I'll be happy when".

Listen here to learn my secrets to get rid of this mindset for good and be at peace!

Check out my course HERE, Self Assurance 101: Anxiety Free in 60 min: starboardgrowth.mykajabi.com

Comment on my Instagram & Let me know what you think: @courtneyculnane

Happy Monday!!!

The truth is we all have anxiety at one point or another. 

Another truth that I've come to learn is that so much of our anxiety relates to how we fundamentally don't feel like we have enough or ARE enough. How do I know? Because I have been there.

In this episode I get vulnerable and share details of my own therapy session where I explored the areas that I don't feel like enough. Interestingly, I never thought to use the skills that I teach my own clients, and using them has helped me a TON. And in this episode I share them with YOU!

If you want to deepen your self assurance and finally feel like enough check out my 60 min self assurance course (and to learn more) HERE! starboardgrowth.mykajabi.com 

What do you think of this episode? What else do you want to hear? Let me know!!! Check me out on instagram @courtneyculnane

Do you ever wonder what your life would be like if you had more confidence? 

What you could accomplish ...& who you could become?

That is what this podcast is all about - helping you become that self assured, content person.

Meet Courtney Culnane MacPherson, private practice therapist and owner of boutique clinic Leeward Counseling - she is quoted in publications such as People Magazine and winner of IFAH top 100 leaders in Healthcare. And today, she's here to help you learn the secrets of counseling that she has shared with her clients over the past 15 years.