P u b l i c S e r v i c e A n n o u n c e m e n t

Ever wonder why staying disciplined feels so heavy? Why even when you want to be consistent, it feels like a struggle some days? In this episode of SAUNAIE, I’m breaking down the real reasons discipline feels so hard — and more importantly, how to make it easier.We’ll unpack the mindset mistakes we make about discipline, the weight of other people’s expectations, and how perfectionism kills consistency. Plus, I’ll give you simple, real-life strategies to lighten the load, build habits that actually stick, and stay solid on your goals without burning out.If you’ve been stuck in an all-or-nothing cycle or wrestling with discipline fatigue — this one’s for you.Listen now and start building a lighter, sustainable version of discipline today.Chapters00:00 Introduction and Reflection on Discipline06:17 Understanding the Weight of Discipline12:27 Redefining Discipline and Making It Lighterdiscipline feels hardhow to stay disciplinedwhy discipline is hardbuilding healthy habitshow to stay consistentovercoming burnoutmental health for menBlack mental health podcastself-discipline tipsSAUNAIE podcastpersonal growth podcasthabits that stickmotivation for Black entrepreneurshow to build discipline mindsetwhy discipline fails

2 Maj 15min

SummaryIn this episode of SAUNAIE, host XO reflects on personal growth and the importance of taking breaks. He emphasizes that taking time off does not equate to failure and encourages listeners to give themselves permission to start anew. XO shares three actionable steps to restart one's journey, focusing on forgiveness, taking small actions, and the importance of discipline. The episode concludes with a message of encouragement and a reminder that growth begins with the decision to restart.TakeawaysTaking a break does not mean you failed; it means you're human.Life can call us in different directions, and that's okay.Perfectionism can hinder progress; it's better to start imperfectly.You have permission to begin again, no matter how long it's been.Forgive yourself for the pauses in your journey.Small actions today can lead to significant progress tomorrow.Discipline is more important than motivation for consistency.Momentum builds when you take action, not when you overthink.It's essential to celebrate small victories in your journey.The marathon of life continues, and so should your efforts. Chapters00:00 Welcome Back and Personal Reflections02:16 The Importance of Permission to Begin Again08:10 Steps to Start Again and Overcoming Perfectionism

25 Apr 13min

Summary In this episode, the host reflects on a tumultuous year filled with ups and downs, emphasizing the importance of recognizing and overcoming self-sabotage. The conversation explores personal growth, accountability, and the significance of celebrating wins despite setbacks. The host shares strategies to combat self-sabotage and encourages listeners to reflect on their own journeys, fostering a sense of community and support. Takeaways In every situation, find the opportunity to grow. Setbacks don't erase your progress. Self-sabotage can manifest in various forms. Recognizing self-sabotage is the first step to overcoming it. Celebrate your wins, no matter how small. Success breeds success; start with small goals. Accountability is crucial in overcoming self-sabotage. Practice self-compassion and kindness towards yourself. Reflect on your year to understand your growth. Check in on yourself and your loved ones regularly. Chapters 00:00 Welcome and Gratitude 05:59 Understanding Self-Sabotage 12:02 Setbacks vs. Progress 17:49 Strategies to Overcome Self-Sabotage 23:49 Reflection and Moving Forward

26 Nov 202428min

in this episode XO is basically discussing what SAUNAiE is & how the year has been for him.

22 Nov 20248min

In this episode XO discusses his quote of the day, How the year has been Mentally & learning to let go of what no longer serves you.

15 Okt 202415min

In this episode XO discusses his hiatus & what's the cause behind it.

9 Okt 20249min

S A U N A I E Presents Imposter Symdrome q u o t e: Letting go of the past doesn't mean that it didn't happen. It just means we no longer give it permission to obstruct our lives. Imposter syndrome—it's that persistent feeling of inadequacy, despite evidence of our accomplishments and abilities. It's that sneaky voice in our heads that tells us we're frauds, that we don't belong, that we're just one step away from being exposed as imposters. But fear not, my friends, because today we're going to shine a light on imposter syndrome and discover how we can overcome its grip on our lives. Here are a few common signs to look out for: First: pay attention to your inner dialogue. Do you find yourself discounting your successes, attributing them to luck or other external factors, rather than acknowledging your own skills and hard work? Second: observe your behavior patterns. Do you hesitate to speak up in meetings, afraid that your ideas will be dismissed or ridiculed? Do you avoid taking on new challenges or opportunities for fear of failure or embarrassment? And finally, check in with your emotions. Do you experience feelings of anxiety, self-doubt, or unworthiness when faced with praise or recognition for your achievements? These could all be indicators that imposter syndrome is at play. how we can overcome it and reclaim our sense of self-worth and authenticity. First and foremost, practice self-awareness. Pay attention to the thoughts and beliefs that fuel imposter syndrome, and challenge them with evidence of your achievements and capabilities. Keep a journal, talk to a trusted friend or mentor, or seek support from a therapist to help you gain perspective and insight into your feelings of inadequacy. Next, cultivate self-compassion. Treat yourself with kindness and understanding, especially when you're feeling overwhelmed or insecure. Remember that it's okay to make mistakes and that failure is just a natural part of the learning process. Be gentle with yourself and offer yourself the same love and compassion that you would offer to a friend in need. Another powerful antidote to imposter syndrome is to reframe your mindset. Instead of seeing yourself as a fraud or an imposter, embrace the concept of growth and learning. See challenges as opportunities for growth and see setbacks as valuable lessons that will help you grow stronger and more resilient. And finally, embrace authenticity. Instead of trying to live up to unrealistic standards or expectations, honor your unique strengths, values, and experiences. Celebrate your successes and acknowledge your accomplishments, no matter how small they may seem. By embracing your authentic self, you can silence the voice of imposter syndrome and step into your power with confidence and grace.

8 Apr 202425min

Self-sabotage—it's that sneaky little voice inside our heads that whispers doubts, fears, and holds us back from reaching our full potential. Whether you're an entrepreneur, a creative, or just someone striving for personal growth, self-sabotage can rear its ugly head at any time. But fear not, my friends, because today we're going to shine a light on this saboteur and arm ourselves with the tools to overcome it. So, what exactly is self-sabotage? it's any behavior or thought pattern that undermines our own success or well-being. It's that nagging voice that tells us we're not good enough, smart enough, or worthy of success. It can manifest in many forms, from procrastination and self-doubt to imposter syndrome and perfectionism. But how do we know if we're self-sabotaging? Well, the signs aren't always obvious, but here are a few red flags to look out for: Firstly, pay attention to your self-talk. Are you constantly criticizing yourself or doubting your abilities? If so, that's a pretty big clue that self-sabotage might be at play. Secondly, observe your behavior patterns. Do you find yourself procrastinating on important tasks, avoiding opportunities for growth, or engaging in self-destructive habits? These could all be indicators that you're getting in your own way. And finally, check in with your emotions. Are you experiencing feelings of anxiety, fear, or unworthiness when faced with challenges or opportunities? Your emotions can be powerful clues to underlying patterns of self-sabotage.

29 Mars 202420min