If you’ve ever said, “I know why I do this, but I still can’t stop,” this episode is for you.In today’s short reflection, we're diving into why understanding your patterns doesn’t automatically lead to change. Real growth comes through embodiment and intentional practice—not just information.If you’ve been listening and learning but still feel stuck in self-critical cycles, this episode will gently invite you to pause, reflect, and reconnect with your progress.Whether you’ve been working on softening your self-talk, building a steady mind, or supporting your body with more compassion—today’s episode is your reminder that real change happens when you slow down, reflect, and choose differently.WHAT YOU’LL LEARN:Why understanding your mindset isn’t enough to create real changeThe two common (and very human) reasons we avoid reflectionHow to spot your own growth—even when your brain focuses on what’s not workingA simple journaling prompt to identify what’s still hard and what to do differentlyThe difference between urgent action and intentional changeMore Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about compassion coaching: get the details here
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8:16
How to stop being hard on yourself
If you're someone who is driven, self-aware, and constantly pushing to do better, but often feel like it's never enough... this episode is for you.We’re unpacking why self-criticism can feel like a motivator but actually undermines your goals, and how to build a stronger relationship with yourself using science-backed self-compassion skills.You’ll learn:Why that inner critical voice feels familiar (and why it doesn’t actually help)The difference between self-reflection and hostile self-attackingWhat real self-compassion is—hint: it’s not fluffy or softHow compassion affects your nervous system, motivation, and mental healthPractical tools to treat yourself with more respect without lowering your standardsWhether you're stuck in all-or-nothing thinking, perfectionism, or just exhausted from trying to do everything 'right' - this episode will help you take the pressure off without giving up on your goals.More Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about compassion coaching: get the details here
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17:17
Supporting your body on off days
We all have days where we feel disconnected from our bodies. But how you show up for yourself on those days matters most.In this episode of Higher Standards, I’m sharing simple, science-backed ways to care for your body even when it feels hard — so you can stay connected to your life, your values, and yourself no matter how you feel.Timestamps: 00:00 – Introduction: Why bad body image days happen 03:30 – What is body image flexibility? 07:40 – Why positive thinking isn't the answer 10:50 – Small body care practices to ground yourself 14:30 – Dressing for the feeling you want 18:00 – Creating a morning ritual for difficult days 22:00 – Activating the soothe system through the senses 26:30 – Why small pleasures matter on hard days 30:10 – How to live fully even when discomfort shows up 34:00 – Final reflection: You are more than how you feelMore Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about compassion coaching: get the details here
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14:21
How to become accountable to yourself
You’re reliable, capable, and always there for everyone else. But what happens when you keep showing up for others — and leave nothing for yourself?In this episode of Higher Standards, we explore why over-responsibility develops, how it creates invisible exhaustion and imbalance in your relationships, and what it takes to start honouring your own needs with the same care you give to others.You’ll learn why being reliable isn’t the problem — and why restoring balance starts with small, deliberate choices that reconnect you to yourself.Timestamps: 00:00 – Introduction: When being reliable goes too far 02:40 – Why we take on the “capable one” role 08:15 – How over-functioning creates invisible exhaustion 13:00 – The hidden cost: imbalance in relationships 17:20 – The cycle of resentment, guilt, and overgiving 22:00 – Why receiving support is essential for real connection 26:30 – The Equal Priority Framework 30:15 – Small actions you can take to restore balance 35:20 – Final reflection: You deserve the care you give so freelyMore Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about compassion coaching: get the details here
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15:35
Build a STEADY mind (and finally follow through)
If you ever swing between all-or-nothing — starting a plan, then burning out or abandoning it — you’re not lacking discipline. You’re caught in emotional patterns that no one ever taught you how to work with.In today’s episode of Higher Standards, I introduce the STEADY Mind approach: a science-backed framework that helps you work with your emotions, not against them — so you can follow through on what matters to you without the constant fight.You'll learn:Why following through isn't just about willpower — it’s about emotional regulationHow your emotion systems (threat, drive, soothe) pull you into impulsive or avoidant patternsThe six essential elements of the STEADY Mind Process™How to start building the version of you that follows through — without the self-blameYou'll leave with a new understanding of why past plans haven't worked (no matter how much you wanted them to) — and a clear next step to start building real follow-through today. Tap the link to listen and start working with your mind, not against it.Timestamps:00:00 - Introduction to why following through feels hard04:10 - Why self-criticism, perfectionism, and procrastination are emotional regulation problems08:20 - How the STEADY Mind approach was developed10:50 - S: Soothe your system (building emotional steadiness first)15:45 - T: Tend to your body (self-care for energy and presence)18:30 - E: Engage your values (moving toward what matters)22:10 - A: Approach your emotions (support, not suppression)27:05 - D: Deepen your connections (receiving support, building trust)31:20 - Y: Yes to your joy (why joy isn’t optional for sustainable success)36:00 - Real-life shifts that happen when you work with your emotion systems40:00 - A practical first step you can take todayMore Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about compassion coaching: get the details here
What if the pressure to 'be better' is the very thing holding you back? On Higher Standards, we challenge the myth that self-compassion means lowering the bar — and show you how caring more, not less, is the secret to becoming the person you want to be.Hosted by Shannon, registered nutritionist studying a diploma in Compassion Focused Therapy, this podcast is your space for honest conversations about self-worth, emotional eating, body image, and doing meaningful work without burning out. Whether you’re a coach, creative, or self-critical high-achiever, you’ll learn how to quiet your inner critic, commit with care, and finally feel like you're living a life that reflects your real values — not your fears.Because the highest standard isn’t perfection. It’s treating yourself like someone who matters.New episodes every week.
Ireland