Stop Wasting Your Heartbeats: 20 Mantras to Overcome Procrastination & Get Unstuck
Ever open your laptop to work on that big project and suddenly find yourself deep in a TikTok scroll? Or decide that right now is the perfect time to snack instead of finishing that report? Yep, we've all been there, right? That's because procrastination isn't laziness, it's humanness. In this deeply personal episode, I'm sharing the story behind my first tattoo: my late mother's heartbeat and my late sister's initial, permanently inked on my wrist in honour of them both taken too soon and as a reminder that we only get a limited number of heartbeats on this earth. But this isn't just a tearjerker (though you might want tissues). It's a wake-up call wrapped in a pep talk you can return to again and again. Because every heartbeat is a countdown. And most of us don't realize it… until we're suddenly out of time. So why do we waste so many of heartbeats waiting to "feel ready"? We delay the workout. We postpone the dream. We distract ourselves from the discomfort of growth. We let the toddler brain in our head call the shots. But here's the truth no one teaches us: You don't need motivation to start. You just need movement. Inside this episode, I'm giving you 20 powerfully simple mantras that snap you out of procrastination and into action — even on the days you're tired, overwhelmed, or completely stuck in your own way. You'll learn: • Why resistance is actually a sign you're on the right path • How to show up even when you don't "feel like it" • The mindset shift that will change how you respond to discomfort • How to make future-you proud instead of panicked • How to use your heartbeats on what truly matters This isn't about hustle culture or perfection. This is about honouring your life. Honouring the people you love. Honouring the moments you still have left. Because the clock is ticking… and today is too precious to postpone. If you're stuck, listen. If you're scared, listen. If you're done wasting your heartbeats… press play now. Save this episode. Seriously. You'll want to come back to it every time procrastination creeps in. Jot down your favorite mantras, write them on sticky notes, put them where you'll see them when your brain starts negotiating with you about doing the hard thing. Because future you deserves a high five, not a headache. Resources I mentioned: Book a free clarity call with me: https://www.kategladdin.com/coaching Connect with me on Instagram: @kategladdin Remember: Done is better than perfect. Progress over perfection. Always.
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The Worst Rejection You'll Ever Face (And How to Avoid It)
What if I told you that the rejection you fear most isn't coming from other people? Most of us spend our lives trying to avoid hearing "no." We don't send the email. We don't make the call. We don't start the business, ask for the promotion, or put ourselves out there—because we're terrified of being rejected. But here's what nobody talks about: there's a type of rejection that's far more painful than anything the world can throw at you. And chances are, you're experiencing it right now without even realizing it. In this episode, I'm sharing a lesson my late sister taught me about rejection—one that completely changed how I approach fear, failure, and putting myself out there. She faced constant rejection as a professional dancer, yet somehow, she never let it stop her. And what she understood is something that successful people like J.K. Rowling, Oprah, and Steven Spielberg all figured out too. In this episode, you'll discover: The two types of rejection we all face (and why one is guaranteed to keep you stuck) What your fear of failure is really costing you The one question that will change how you make decisions forever Why the most successful people are also the most rejected people How to finally stop playing small and start going after what you really want If you've been holding back on something—whether it's a career move, a difficult conversation, or a dream you've been sitting on—this episode will shift everything for you. Ready to stop letting fear run your life? Book a free 20-30 minute coaching call with me and let's talk through what's keeping you stuck and what your next step forward looks like. Schedule your clarity call here: https://www.kategladdin.com/coaching
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Your Tears Don't Need An Apology - They're Literally Healing You (Here's Why)
You know those full-body, can't-catch-your-breath, snotty, ugly cries? The ones that leave you physically exhausted on the floor? Yeah, let's talk about those. Because here's what nobody tells you: crying isn't you breaking down - it's how you break through. In this episode, I'm getting real about grief, tears, and why apologizing for crying is actually working against your mental health. Fresh off World Mental Health Day (and deep in my own grief journey), I'm breaking down the actual science behind why your body ugly cries—and why that's not only normal, it's necessary. You'll discover: What's actually happening in your brain and body when you cry (spoiler: your body is way smarter than you think) Why those gulping, gasping sobs aren't a sign you're losing it - they're literally cooling your brain The three different types of tears your body makes (and why emotional tears are in a league of their own) How crying physically flushes stress hormones out of your system What it means if you're a "highly sensitive person" (15-20% of us are - and it's not a weakness) Why resisting tears actually keeps you stuck in pain longer I'm sharing my own raw experience with grief - the morning floor cries, the wailing in nature, the moments where I literally can't breathe - because I want you to know: this isn't me falling apart. This is me healing. Whether you're grieving a loss, navigating a breakup, dealing with work stress, or you've just hit your limit - your tears aren't weakness. They're your body doing exactly what it needs to do. So next time you feel that lump in your throat? Let it out. Your nervous system will thank you. Ready to stop apologising for being human? If you're struggling to navigate intense emotions and wish you had support to help you process what you're going through in healthy ways, I offer one-on-one personalized coaching for women who are ready to stop stuffing their feelings down and start healing for real. Visit https://www.kategladdin.com/coaching for more info on how we can work together!
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When Gratitude Isn't Enough: Finding Awe in the Awful
I'm grateful to be back after taking time off following the loss of my beautiful mum - and 2025 has been a year. Everyone talks about gratitude when you're going through grief and hard times. "Just be grateful for what you have and still remains." And sure, gratitude is powerful. But I've discovered something deeper, something more perspective-shifting that's actually been saving me on my darkest days. In this episode: The one thing that's different from gratitude (and why it matters when you're drowning in grief or overwhelm) The incredible story behind my new intro music (thanks Kevin Lowe!) Why your brain can hold grief and wonder at the same time A simple challenge that could shift everything today Here's the truth: your brain naturally finds the awful. That's its job. But there's something else your brain can find too - if you know where to look. Tune in to find out what it is. If you're ready for real support (not fluff), I'm here to help you make sense of the pain, rebuild yourself, and gently take your power back—one choice, one breath, one brave step at a time. Book a free 30-minute coaching consult with me here: https://www.kategladdin.com/coaching
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The Episode I Never Wanted to Record… and a Bonus Episode to Keep You Going When You Want To Quit
I know I've been MIA the past month, and I've recorded this episode with a broken heart to explain why. This episode is messy, raw and honestly I'm still in shock that I had to record it at all.. But I always want to keep it real with you guys about the realities of what we all go through in life.. and right now I am really going through it.. My Mum was truly one of a kind. The best parts of me, are her. In honor of her generous heart and lifelong mission to uplift others, we've created the Julie Fitzsimons Legacy Fund at Sheridan College. This endowment will support students in the performing arts and athletics who are facing adversity—because that's exactly what Mum would have done. To learn more or donate, click here. On this page, please select 'Honor/Memorial' on the dropdown menu and put the name "Julie Fitzsimons" in the comments session. To see my final photo with Mum under the most beautiful rainbow, click on my instagram here. I want to say a heartfelt thank you to everyone who's reached out with messages of love and support.. I've been reading them all and all of your beautiful words have been giving me strength to keep holding on through this confusing and daunting time of adjusting to a new normal that feels anything but normal.. At the end of this episode, you'll also hear the podcast I had recorded just two days before my life flipped upside down. I've decided to release it along with this announcement because - well firstly I wanted you all to hear how excited I was to have my parents in town, it brought me so much joy - but also because even though my world feels so different now, the message still matters: how to stay commited to your goals when change gets hard. In this episode, I walk you through the five emotional stages of change—an honest roadmap adapted from the work of psychologists Don Kelley and Daryl Connor. Whether you're chasing a fitness goal, launching a side hustle, or starting over after heartbreak, this is the truth no one tells you about what real change feels like. You'll learn: Why motivation always fades—and what to do when it does How to recognize the infamous "Valley of Despair" before it swallows your dreams Why discomfort doesn't mean something's gone wrong—it means something's working What to expect at each stage of growth, and how to navigate it without giving up I also share personal stories—from starting my speaking career to moving across the world on a dream and a visa—to remind you: you are not behind, broken, or alone. You're just in the messy middle. And that's where progress begins. Life is too short to quit on the things that you truly care about, just because they're uncomfortable sometimes. May my Mum and sister's legacies inspire you to be kind, be brave and be fully invested on living your best life. X kg
Okay, Now What? is a podcast by Speaker, Author and Certified Life Coach, Kate Gladdin, to help adults build the resilience we need to live our best lives regardless of the adversity we face. Kate combines her personal experience with powerful coaching tools to help you stop spinning in overwhelm and better navigate your way through all the big, and often unexpected, changes that happen. On this podcast you'll not only find tonnes of inspiration, but eye-opening advice and useful strategies to reduce your anxiety and boost your confidence so you go after what you want most. After both her mother and sister were killed by reckless drivers 12 years apart, Kate knows life is too short not to live it to the fullest.
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