Episodes

  • S2, Ep2: Katie Williams

    S2, Ep2: Katie Williams
    Nov 20 2024
    Highlights: Sarah interviews Katie Williams, a stress management expert, therapist, and coach, who helps high-achieving women balance ambition with well-being. Katie shares her journey of self-discovery, including transitioning from a high-stress corporate job in London to finding balance in Glasgow. Discussion on the challenges of managing stress, the societal pressure to be "busy," and the impact of stress on time perception. Katie explains her approach to teaching clients how to embrace relaxation without guilt and introduces her Stress to Still masterclass. They explore ways to make time for self-care, manage stress responses, and shift the mindset from "busy" to "intentional." Time Stamps: 00:00 – Introduction to Own Your Time and Sarah’s mission as a time management coach. 00:42 – Introduction of guest Katie Williams, her background, and her expertise in stress management. 01:06 – Katie shares her professional journey and the personal experiences that shaped her career path. 04:33 – Katie’s realization about using busyness to avoid self-reflection and the importance of balance. 06:17 – Sarah and Katie discuss how “busyness” is often a coping mechanism to avoid inner thoughts. 08:30 – Katie reads a passage by Brianna Weast on how busyness is a form of self-sabotage. 15:09 – Discussion on how stress impacts our perception of time. 19:16 – Strategies for achieving a more spacious perception of time. 22:10 – Katie’s methods for shifting time perception, including anchoring new habits. 27:22 – Importance of recognizing choice and responsibility in creating time for oneself. 28:21 – Katie introduces her Stress to Still masterclass and how it addresses the "always busy" cycle. 30:24 – Details on how listeners can access Katie’s training and other resources. Key Takeaways: Reevaluate "Busyness": Both Sarah and Katie highlight the pitfalls of constantly identifying as "busy." Katie shares that reframing "busy" to a "full day" can change our relationship with time and help us feel more in control. The Perception of Time Under Stress: Acute stress may slow our perception of time due to heightened awareness, while chronic stress can create a feeling of time speeding up, leading to constant overwhelm. Mindfulness in Routine Tasks: Sarah recommends grounding oneself in routine tasks like making tea, emphasising that even small moments of intentionality can create a sense of spaciousness Importance of Responsibility over Blame: Katie stresses that taking responsibility for one’s time management is different from self-blame. Recognising choice can empower us to manage time in alignment with our priorities. Implementing Small Pauses: Katie advises incorporating small, intentional pauses, such as 30-second breathwork exercises, to recalibrate and reduce stress throughout the day. Masterclass on Shifting from Stress to Stillness: Katie’s Stress to Still training encourages individuals to step out of the cycle of busyness, meet their needs, and foster a sense of calm in their lives. About Sarah: I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter. If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place. Sarah’s Links: Group Coaching Programme: Project Manage Your Life - Join the Waitlist: https://www.sarahstewart.co.uk/projectmanageyourlife Get More Time Course (Self-Study): This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter. https://www.sarahstewart.co.uk/get-more-time-course FREE Time Audit Workbook: Where I share my framework to audit your time, so you can get more time for the things that really matter https://www.sarahstewart.co.uk/timeauditworkbook Asana On-Demand Masterclass: 60-Minute Masterclass where I share how to get started with asana, some tips, tricks and ideas for using the system as well as peeling back the curtain to show you some of the ways I use it in my business (+ life) https://sarah-stewart.ck.page/products/asana Connect with Sarah: Instagram - www.instagram.co.uk/sarahstewart.co.uk Website - www.sarahstewart.co.uk LinkedIn - www.linkedin.com/in/sarahstewartglasgow About Katie: Katie is a stress management expert, therapist, coach and yoga teacher. She helps driven women to balance ambition and wellbeing, so that they can access presence, focus, calm and contentment in all areas of their lives. Katie’s Links: Stressed to Still free training - Discover how to get off the “too busy” treadmill so that you can feel present and enjoy guilt-free relaxation while still getting sh*t done and achieving your goals! https://...
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    35 mins
  • S2, Ep1: Rhiannon Louden

    S2, Ep1: Rhiannon Louden
    Nov 6 2024

    In today’s episode I’m going to be chatting with Rhiannon Louden, formerly known as Small Fish Brand Co.

    Rhiannon is a proud entrepreneur and owner of two small businesses. She’s a Photographer, strategist and mentor. Writer, podcaster and networking co-host.

    She’s also a Mum of two and newly navigating the realm of disability parenting and advocacy for my youngest, who was diagnosed with a rare genetic disorder six months ago.

    In this episode we talk about being vulnerable on social media, prioritisation, self care and taking time for yourself as well as the benefits of having a marketing strategy and planning in advance.

    About Sarah:

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    Sarah’s Links:

    Get More Time Course (Self-Study):
    This course is for the successful solopreneur or small business owner, and it lays out the steps you need to take so you can get more time for the things that really matter.
    https://www.sarahstewart.co.uk/get-more-time-course

    FREE Time Audit Workbook:
    Where I share my framework to audit your time, so you can get more time for the things that really matter
    https://www.sarahstewart.co.uk/timeauditworkbook

    Connect with Sarah:

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow

    About Rhiannon:

    Proud entrepreneur and owner of two small businesses. Photographer, strategist, mentor. Writer, podcaster, networking cohost.

    Mum of two and newly navigating the realm of disability parenting and advocacy for my youngest, who was diagnosed a rare genetic disorder six months ago.

    Rhiannon’s Links:

    Website: https://www.smallfishglasgow.co.uk/

    Courage & Chaos Podcast: https://pod.link/1510809729

    Instagram:
    https://www.instagram.com/rhiannonlouden.co.uk/
    https://www.instagram.com/courageandchaospod/

    https://www.instagram.com/rhiannoneale/

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    31 mins
  • Own Your Time: Episode Fifteen - Discipline

    Own Your Time: Episode Fifteen - Discipline
    Jun 12 2024

    Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    In today’s episode I’m going to be chatting about discipline.

    Episode links:

    FREE live masterclass, Values + vision; why it matters for time management. Taking place on Thursday 13th June at 12 noon BST -

    https://sarah-stewart.ck.page/values_vision_13jun24

    Group coaching programme, Project Manage Your Life; join the waitlist:

    https://www.sarahstewart.co.uk/projectmanageyourlife

    FREE time audit workbook -

    https://www.sarahstewart.co.uk/timeauditworkbook

    My Asana on-demand masterclass -

    https://sarah-stewart.ck.page/products/asana

    Connect with me:

    Sarah Stewart, Glasgow-based time management coach

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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    10 mins
  • Own Your Time: Episode Fourteen - Making Decisions with Ease

    Own Your Time: Episode Fourteen - Making Decisions with Ease
    Jun 5 2024

    Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    In today’s episode I’m going to be chatting about decision making.

    Episode links:

    My Asana on-demand masterclass -

    https://sarah-stewart.ck.page/products/asana

    Join my free masterclass on Thurs 13th June -

    https://sarah-stewart.ck.page/values_vision_13jun24

    20 journal prompts for decision making -

    https://www.sarahstewart.co.uk/blog/making-decisions-with-ease

    Project 333 -

    https://glasgowmummy.blogspot.com/2013/05/project-333-roundup.html

    Free time audit workbook -

    https://www.sarahstewart.co.uk/timeauditworkbook

    Connect with me:

    Sarah Stewart, Glasgow-based time management coach

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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    13 mins
  • Own Your Time: Episode Thirteen - Morning Routines

    Own Your Time: Episode Thirteen - Morning Routines
    May 29 2024

    Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    In today’s episode I’m going to be chatting about morning routines.

    Episode links:

    Time Audit workbook -

    www.sarahstewart.co.uk/timeauditworkbook

    Free habit tracker printable -

    www.sarahstewart.co.uk/getorganisedtemplates

    My Asana on-demand masterclass -

    https://sarah-stewart.ck.page/products/asana

    Referenced articles -

    https://www.cinchhomeservices.com/view-blog/-/blogs/morning-routines-to-set-you-up-for-success

    https://www.stylist.co.uk/life/i-tried-oprahs-morning-routine-for-two-weeks-this-is-what-happened/227183

    Connect with me:

    Sarah Stewart, Glasgow-based time management coach

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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    13 mins
  • Own Your Time: Episode Twelve - The Impact of Caffeine on Productivity

    Own Your Time: Episode Twelve - The Impact of Caffeine on Productivity
    May 22 2024

    Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    In today’s episode I’m going to be chatting about caffeine and how it can affect your productivity.

    Episode links:

    My free masterclass on Tuesday 28th May is here - https://sarah-stewart.ck.page/timeblocking28may

    Connect with me:

    Sarah Stewart, Glasgow-based time management coach

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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    12 mins
  • Own Your Time: Episode Eleven - Making Time to Exercise

    Own Your Time: Episode Eleven - Making Time to Exercise
    May 15 2024

    Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    In today’s episode I’m going to be chatting about movement for mental health and making time to exercise.

    Episode links:

    https://sarah-stewart.ck.page/timeblocking28may

    https://www.sarahstewart.co.uk/blog/embedding-new-habits-an-update-on-my-health-journey

    https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/movement-research

    https://www.bbc.co.uk/news/technology-58086629

    https://www.uswitch.com/mobiles/screentime-report/#:~:text=The%20UK%27s%20average%20screen%20time,hours%20a%20day%20since%202020

    Connect with me:

    Sarah Stewart, Glasgow-based time management coach

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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    11 mins
  • Own Your Time: Episode Ten - Your life is your biggest project

    Own Your Time: Episode Ten - Your life is your biggest project
    May 8 2024

    Welcome to 'Own Your Time', the podcast for ambitious professionals and small business owners who are navigating the challenges of motherhood whilst pursuing their dreams. Get ready to harness your most precious asset - your time - with intention, enabling you to create a life that thrives in simplicity, ease and joy.

    I'm your host, Sarah Stewart, Glasgow-based time management coach. My approach combines the wisdom of traditional time management strategies with the transformative power of mindfulness. My commitment is to help you get more time for the things that really matter.

    If you are ready to ditch the hustle culture and overwhelm, and instead embrace peaceful productivity; you are in the right place.

    In today’s episode I’m going to be chatting about project management, and why it should matter to you.

    Episode links:

    My original 35 at 35 list -

    https://glasgowmummy.blogspot.com/2012/01/35-at-35-list.html

    Ideas for artist dates -

    https://www.sarahstewart.co.uk/blog/5-ideas-for-artist-dates

    Laura Vanderkam's List of 100 dreams -

    https://lauravanderkam.com/2015/06/2015-list-100-dreams/

    My Asana on-demand masterclass -

    https://sarah-stewart.ck.page/products/asana

    Connect with me:

    Sarah Stewart, Glasgow-based time management coach

    Instagram - www.instagram.co.uk/sarahstewart.co.uk

    Website - www.sarahstewart.co.uk

    LinkedIn - www.linkedin.com/in/sarahstewartglasgow
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    12 mins