The Take Action Toolkit

30. Relationships and Relatedness: Why Not Caring What People Think is Bullsh*t and is Keeping You Stuck

Thanks for listening to Episode 30 of The Take Action Toolkit. If you’ve enjoyed this episode don’t forget to leave us a rating and review on your preferred podcast platform. Or, share it with a friend who you know will benefit from what’s inside. 
This episode is for you if:
You’ve been trying to build something quietly. Maybe a business, a creative project, a new chapter, but it’s starting to feel lonely.
You find yourself stuck in your head, second-guessing everything, or avoiding action altogether.
You’ve bought into the “I don’t care what anyone thinks” mindset, but it’s not actually helping you move forward.
You know connection matters, but you’re not sure how to build the kind that supports your goals.
In this episode, we dive into:
3 common action blocks caused by disconnection (and how to recognise them in yourself)
The myth of hyper-independence and why going it alone keeps you stuck
How to take aligned, meaningful action and not just performative productivity
What self-determination theory and the PERMA model teach us about motivation and momentum
Practical tools you can use this week to feel more supported and start taking action
Research and theories mentioned: – Self-Determination Theory by Deci & Ryan (Autonomy, Competence, Relatedness) – PERMA Model by Martin Seligman (Positive Emotion, Engagement, Relationships, Meaning, Accomplishment) – The evolutionary need for belonging and community safety
Work with me + stay connected: Ready to stop hiding and start taking clear, supported action? I offer one-off, 90-minute coaching sessions designed to help you break through fear, reconnect with your motivation, and create a personalised, actionable plan. Click here to book your spot: https://stan.store/sarahlovecoaching
Follow me on Instagram @sarahlovecoaching

29. A Deep Dive into Building Resilience – Why It Will Get You Further Than Discipline Ever Could

If you’ve ever told yourself: “I just need to be more disciplined!”…but deep down, you’re exhausted, overwhelmed, and stuck in a cycle of trying hard → falling off → beating yourself up, this episode is for you.
 
In this episode, I’m sharing stories from my own life where I tried everything: the structure, the schedules, even manifestation and still ended up back in burnout.
 
Here’s what isn’t being talked about… discipline is useful. But it’s not the whole story. Resilience is what actually keeps you going when the plan falls apart.
 
Here’s what we’ll dive into:
✨ Why discipline without resilience becomes guilt, shame, and all-or-nothing thinking
✨ A tool grounded in positive psychology to help you actually move forward even when things don’t go to plan
✨ A real-life example of how I used it just this week when my schedule went completely sideways
 
If you’re ready to stop forcing your way through and start building real momentum, this episode will shift something.
 
Theories mentioned:
Self Determination Theory: https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf
 
Want to go deeper? Book a 90 minute session with me. The Reset + Refocus session is made for exactly this kind of moment. We’ll build your resilience, reconnect you to your purpose and get you a clear, doable action plan so by the end of the day you’ll be able to take action. Just £77.
 
Click here to book: https://stan.store/sarahlovecoaching
 
Follow me on Instagram: https://www.instagram.com/sarahlovecoaching/
 

28. The Power of Strengths: Focus on What's Strong, Not What's Wrong

This week’s episode is a must-listen if you’ve ever felt stuck, unmotivated or like you’ve somehow lost your spark.
Spoiler: you’re not broken, and you don’t need fixing.What you do need? A better relationship with your strengths.
You’ll discover:– A fresh way to think about personal growth that doesn’t involve fixing flaws– What most mindset advice misses when it comes to real follow-through– How to reconnect with the traits that have quietly helped you all your life– Why your middle strengths deserve more attention than you think
Plus, towards the end of the episode, a very exciting announcement about something launching tomorrow that will help you finally stop circling your goals and start making real progress.
Join The Take Action Toolkit Course:A 4 week course to equip you with the tools you need to FINALLY take action. No more letting your goals gather dust while the world makes progress. Sign up today: https://stan.store/sarahlovecoaching/p/the-take-action-toolkit
Research sources, books, and journal articles mentioned:Aware Explore Apply Model: Niemiec, R. M. (2018). Character strengths interventions: A field guide for Practitioners. Boston: Hogrefe.
Freidlin, P., Littman-Ovadia, H., & Niemiec, R. M. (2017). Positive psychopathology: Social anxiety via character strengths underuse and overuse. Personality and Individual Differences, 108, 50–54. https://doi.org/10.1016/j.paid.2016.12.003
Govindji, R., & Linley, P. A. (2007). Strengths use, self-concordance and well-being: Implications for strengths coaching and coaching psychologists. International Coaching Psychology Review, 2(2), 143–153. https://doi.org/10.53841/bpsicpr.2007.2.2.143
Buschor, C., Proyer, R. T., & Ruch, W. (2013). Self- and peer-rated character strengths: How do they relate to satisfaction with life and orientations to happiness? The Journal of Positive Psychology, 8(2), 116–127. https://doi.org/10.1080/17439760.2012.758305
Crabb, S. (2011). The use of coaching principles to foster employee engagement. The Coaching Psychologist, 7(1), 27–34.
Harzer, C., & Ruch, W. (2014). The role of character strengths for task performance, job dedication, interpersonal facilitation, and organizational support. Human Performance, 27(3), 183–205. https://doi.org/10.1080/08959285.2014.913592
Peterson, C., Stephens, J. P., Park, N., Lee, F., & Seligman, M. E. P. (2010). Strengths of character and work. In P. A. Linley, S. Harrington, & N. Garcea (Eds.), Oxford handbook of positive psychology and work (pp. 221–231). Oxford University Press.
 
Take the free VIA Signature Strengths Survey here:https://www.viacharacter.org/account/register
DM me your strengths list @sarahlovecoaching — I’d love to know what surprised you most.And if you enjoy the episode, a quick rating or share would mean the world.

27. You Don't Need More Willpower - You Need Stronger ANCHORS

Ever find yourself not taking action on something that deeply matters to you... again?Whether it’s launching your business, posting consistently on Instagram, writing that book, or showing up for your side hustle… you know what you want. And yet, here you are, stuck in the same loop. Sound familiar?
In this episode of The Take Action Toolkit, we’re exploring a powerful reframe that can help you shift that pattern, one that’s grounded in research from psychology and behaviour change. You’ll learn how to reconnect with what truly matters when motivation dips, and why your values might just be the tool you didn’t know you needed.
💡 This episode is especially for you if:
You’ve been feeling disconnected from your goals or stuck in procrastination
You want to move forward with more purpose, clarity, and self-compassion
You’re ready to stop relying on motivation and start building something more sustainable
I’ll guide you through a practical, four-step journaling exercise to help you re-anchor yourself when life feels messy, plus share a personal take on how values can act as both your compass and your anchor.
Ready for action?Join me in my 1:1 coaching container and start seeing real progress in as little as one session!👉 Visit my Stan Store
 
Research mentioned in this episode:
- Creswell, J. D., Welch, W. T., Taylor, S. E., Sherman, D. K., Gruenewald, T. L., & Mann, T. (2005). Affirmation of personal values buffers neuroendocrine and psychological stress responses. Psychological science, 16(11), 846–851. https://doi.org/10.1111/j.1467-9280.2005.01624.x
- Patterson, J. L., & Kelleher, P. (2005). Resilient School Leaders: Strategies for Turning Adversity into Achievement. Alexandria, VA: Association for Supervision and Curriculum Development. https://eric.ed.gov/?id=ED509031
- Steele, C.M. (1988). The psychology of self-affirmation: Sustaining the integrity of the self. In L. Berkowitz (Ed.), Advances in experimental social psychology: Vol. 21. Social psychological studies of the self: Perspectives and programs (pp. 261–302). San Diego, CA: Academic Press. https://doi.org/10.1016/S0065-2601(08)60229-4
Let’s Connect:
If this episode resonated with you, I’d love to hear your thoughts. DM me on Instagram at @sarahlovecoaching or @takeactiontoolkit

26. Not All Progress Looks Like North: Reframe Your Journey With This Simple Tool

Thank you for listening to the Take Action Toolkit!
Ever feel like life keeps getting in the way of your goals? You’re not alone and this episode is for you. In today’s episode, we dive into a simple but powerful tool to help you reconnect with your purpose, even when things feel overwhelming or uncertain. It’s perfect for those moments when your plans are derailed and you’re not sure how to keep going.
Whether you’re grieving, burnt out, or just feeling like you're constantly juggling too much this episode will leave you with a fresh perspective, renewed clarity, and a gentle sense of momentum.
🎒 Think of this tool as your emotional sat nav, keeping you connected to where you’re headed, even when the path takes a few turns.
🎙️ Tune in to discover:– A gentle framework for getting back on track (without the pressure)– Why you’re not as “off course” as you might think– How to hold your goals with more compassion and flexibility– A journaling prompt that could reframe everything
This might be the most grounding 20 minutes you spend today.
💬 If this episode resonates, I’d love if you could share it or leave a quick review — it means so much.
Want more? Check out the June Journal for deeper reflection: Click Here
Follow me on Instagram: @sarahlovecoaching

25. The 4 Psychological Skills That are the Cheat Codes to Getting Things Done

We all love a fresh planner… but what if the real secret to lasting productivity isn’t found in another colour-coded to-do list?
In this episode, I’m diving into the four psychological skills that will help you get more done, with less overwhelm and more intention. These are the skills that fuel real change and sustainable motivation, especially for purpose-driven people who want to live more connected, meaningful lives.
If you’ve ever found yourself thinking:
“I know what I want, so why can’t I follow through?”
“I’ve got 6 planners and I’m still stuck…”
“Maybe it’s just me…”
…this one’s for you.
We’re unpacking the acronym HERO and exploring small, actionable mindset shifts that build momentum where it matters.
You’ll walk away with:✅ Fresh insight into what might really be keeping you stuck✅ A toolkit of evidence-based mental skills you can strengthen this week✅ A free journal download to help you turn these ideas into action
💌 Free Download
📔 Grab your free June Journal to start building these psychological skills in a grounded, reflective way:👉 https://stan.store/sarahlovecoaching
📚 Research & Links
Want to explore the research behind HERO and everything discussed in this episode? I’ve linked the key sources mentioned in this episode below:🔗https://positivepsychology.com/psychological-capital-psycap/🔗https://onlinelibrary.wiley.com/doi/10.1111/j.1744-6570.2007.00083.x🔗https://www.annualreviews.org/content/journals/10.1146/annurev-orgpsych-032516-113324
If you enjoyed this episode, let me know! Send me a DM on IG @sarahlovecoaching

24. Still Sad, Still Dreaming: Reclaiming My Spark After Loss

In this episode of Manifest Action, I’m opening up about something deeply personal, the season of grief I’ve been walking through since losing my mum, and how, bit by bit, I’m beginning to reconnect with my dreams, my energy, and myself.
This isn’t a “bounce back” story. It’s about allowing. Allowing rest, sadness, slowness… and also allowing tiny glimmers of hope, growth, and purpose to return.
I share:
The surprising goal that helped me start looking forward again
Why future planning once felt impossible
The journaling practice that helped me feel something good for the first time in a while
A gentle reminder that your dreams don’t disappear — they wait
How to know if what’s “getting in the way” is a genuine priority or a disguised excuse
You'll also hear a few of my favourite Best Possible Self-inspired journaling prompts, plus reflections on how to make gentle forward motion even in your hardest seasons.
🌿 Also available:
✨ The Nature Connection Journal: A positive psychology-informed tool to help you reflect, reconnect, and set meaningful goals with the support of nature.Whether you’re feeling disconnected, in transition, or ready for a fresh start, this weekly journal will guide you through small, focused actions to support your well-being.
✨ Available now via @sarahlovecoaching or my Stan Store.
🎧 Listen to Episode 21 for a full guide to the Best Possible Self journaling practice.
💌 I'd love to hear from you
If this episode resonated, or you’re navigating your own version of “still sad, still dreaming,” please message me on Instagram. I love hearing your stories and reflections. We’re not meant to do this alone 💕

23. How Positive Emotions Can Be a Game Changer for Your Mood and Focus (and How Nature Helps)

In this episode, we’re diving deep into the power of positive emotions and exploring how they can be an absolute game changer for your mood, focus, and long-term well-being. But it doesn’t stop there—discover how connecting with nature can amplify these benefits and help you recharge in ways you might not expect.
Here’s what we cover:
Why negative emotions are easier to name and their role in human survival
The Broaden-and-Build Theory by Barbara Fredrickson and what it teaches us about the function of positive emotions (read the study HERE)
How positive emotions like joy, love, and curiosity can spark creativity, deepen relationships, and build resilience
Gratitude with a twist: fresh ideas to make gratitude practices feel meaningful and impactful
What to do when you’re feeling uninspired or stuck in “rust out”
My personal story of how a simple nature walk turned into one of my biggest creativity hacks
Practical tips to harness the power of positive emotions and nature in your own life
💡 Why this episode matters:We often underestimate the role of positive emotions in our lives, but they’re not just about feeling good—they help us thrive. By the end of this episode, you’ll walk away with actionable tips to:
Cultivate more positive emotions in creative and meaningful ways.
Use nature as a tool to spark clarity, motivation, and focus.
🌿 Exciting news!My Nature Connection Journal is launching soon! It’s a guided, positive psychology-inspired journal designed to help you reflect on your well-being, reconnect with your goals, and use nature as a resource for personal growth. Stay tuned for more details—this tool will transform the way you approach your self-care and personal development.
💬 Let’s connect:
Follow me on Instagram: @sarahlovecoaching
Subscribe to the podcast for weekly inspiration.
Share this episode with a friend who could use a boost of positivity!
If you loved this episode, don’t forget to leave a review—it helps more people find the show and join this journey of growth and connection.
 
Emotional Challenges, Resilience, Personal Victories, Social Media,  Positive Emotions, Barbara Fredrickson, Broaden and Build Theory, Well-being, Growth, Gratitude Practices, Joy, Positive Outlook, Positive Psychology

22. Endure Like Nature: Resilience Lessons for Your 2025 Goals

When life feels overwhelming and nothing seems to go as planned, how do you summon the strength to carry on? In this episode, I share a week filled with challenges and how it led me to discover the profound connection between endurance, growth, and the wisdom of nature. Together, we’ll explore how setting clear goals and committing to them with resilience can keep you moving forward, even when the path feels uncertain.
Join me as we delve into nature’s resilience—the steadfastness of a tree weathering storms, the cycles of the seasons, and the abundance that flourishes despite challenges. On a reflective walk, inspired by a powerful meditation, I’ll share how nature’s metaphors reshaped my perspective on enduring life’s hardships. We’ll discuss how to embrace endurance as a growth-oriented mindset, free from toxic productivity, and how to create supportive routines, environments, and systems that help you thrive.
This episode is your guide to harnessing the lessons of resilience and nature to stay grounded and committed to your dreams, ensuring they flourish no matter the challenges. Let’s make 2025 the year we endure and grow stronger, together.
Listen to the meditation: https://insig.ht/b8hKnKA85Pb
Follow me on Instagram: https://www.instagram.com/sarahlovecoaching/

21. New Year, Fresh Beginnings: My Journey and Best Possible Self Journaling Tips

Welcome back to Manifest Action! After a year-long hiatus, I'm thrilled to reconnect with all of you as we explore the transformative power of action and manifestation. In this episode, I open up about my journey through analysis paralysis and how my recent completion of a master's in positive psychology and coaching psychology has reignited my passion for education and well-being. I'll share insights on how I've been applying what I've learned to my own life before bringing it to you, ensuring that the strategies I discuss are grounded in personal experience. Join me every Sunday for new episodes as I expand our focus beyond action and productivity to include broader themes that empower both educators and students alike.
This week, we're also diving into a powerful self-journaling practice designed to help you envision your best possible future self. Learn how dedicating just 10 to 15 minutes a day over a few days can align you with your life goals and dreams. If journaling feels daunting, I offer practical tips to make it enjoyable and sustainable, such as starting small, using bullet points, and engaging with nature. Whether you're a journaling enthusiast or a complete beginner, this practice can be transformative at any time of the year. So settle in, listen up, and let's manifest some action together!
[Manifest Action, Positive Psychology, Coaching Psychology, Education, Well-being, Productivity, Journaling, Future Self, Goals, Aspirations, Emotions, Manifestation, Actionable Reality, New Episodes, Self-Journaling Intervention, Envisioning, Short-term, Long-term, Commitment, Bullet Points, Nature, Senses, Prompts]
Follow me on Instagram: https://www.instagram.com/sarahlovecoaching/
Best Possible Self Literature:
King, L. A. (2001). The Health Benefits of Writing about Life Goals. Personality and Social Psychology Bulletin, 27(7), 798-807. https://doi.org/10.1177/0146167201277003
Sheldon, K. M., & Lyubomirsky, S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology, 1(2), 73–82. https://doi.org/10.1080/17439760500510676
Carrillo A, Rubio-Aparicio M, Molinari G, Enrique Á, Sánchez-Meca J, Baños RM (2019) Effects of the Best Possible Self intervention: A systematic review and meta-analysis. PLoS ONE 14(9): e0222386. https://doi.org/10.1371/journal.pone.0222386