The Can Do Coffee Chat with Megan Gaul, A Coach, Facilitator & Founder.

[00:00:01] Hi dear Bruce Studios

[00:00:08] Hi, I'm Gail Gibson, accredited Master Performance Coach, International Speaker, Podcast Host and Author

[00:00:16] Known as The Can Do Coach, I thrive on enabling leaders to step up, shake it off and shine

[00:00:24] Welcome to my podcast, The Can Do Way

[00:00:27] My guests from across the globe have Can Do stories of growth, resilience and success to share

[00:00:34] Tune in and be inspired by these individuals who have developed a strong Can Do approach

[00:00:41] Each one of their stories is unique, each one of their stories has a key message

[00:00:49] In this episode of The Can Do Way, I'm talking to Coach, Facilitator and Founder Megan Gawl

[00:00:56] Specializing in Wellness, Habit Change, Weight Management and Meal Planning, Megan is a coach who's had her own 100 pound weight loss journey

[00:01:06] While maintaining that weight loss, she also transformed her career bringing her passions of teaching, data analysis, cooking and meal planning together

[00:01:17] as a weight loss coach to help clients break free from stagnation and transform their lives

[00:01:24] So welcome to the show today Megan

[00:01:27] Thank you so much Gail, thank you for having me

[00:01:29] If you can take our listeners on a short walk through your life just to give them a glimpse of your background and what it is that drives your passion for the work that you deliver today

[00:01:42] I love that question

[00:01:44] And my passion really is helping folks find that sense of empowerment that comes from knowing that they can change their lives at any time

[00:01:56] But it took a while for me to get to that point of understanding that as my passion

[00:02:02] And what really taught me that, my life experience that brought me to that realization was really that weight loss over the course of about 11 to 12 months

[00:02:15] But then the process of maintaining that weight loss and finding a new relationship with food that was totally different to how I was approaching it before

[00:02:25] And I think the key realization that I had through that was if there's a change that I want to make to my life

[00:02:34] I am always empowered to do so. There's always an action that I can take towards that

[00:02:41] And maybe a lot of people, a lot of your listeners can relate but I had in my early adulthood

[00:02:48] I really didn't understand or grasp this point. I'm looking back and I feel like I was just, I guess the word is kind of buffeted around by my circumstances

[00:03:02] Is that something that a lot of folks kind of report to you especially in your coaching, the feeling of powerlessness or victimhood that comes from their situation?

[00:03:12] Definitely, definitely. It's something holding them back. Yes

[00:03:15] Yeah, and I think for me in a specific sense it was, you know, I felt I had a degree. I was going towards teaching and then I was managing a tutoring center

[00:03:29] And the activities of that job just always felt, it always felt kind of stressful to the point where I was doing the best I could

[00:03:38] But I didn't want to think about it as soon as I left

[00:03:43] And I think there was a lot of sense of me trying to heal or numb out from the stress that I was putting myself through at work

[00:03:52] And who knows where that comes from? There's a lot of theories of where someone can get so worked up about the stress of their life

[00:04:00] That they always want to kind of numb out from it, but where I was seeing that really pop up in my behaviors was my food

[00:04:09] I never really had a regular breakfast lunch dinner. I kind of always looked forward to the next opportunity to eat as a time to get the best, most delicious, most indulgent

[00:04:22] Takeout order or fast food order or dessert, something that I could eat while not thinking about work

[00:04:31] I don't know if that's something that other folks have, a lot of us go through that, a lot of us go through and use something like food or something like alcohol to just kind of forget about the stress of life

[00:04:43] So that's what I was seeing myself do and over time I found with a lot of help of mentors, therapists, seeing how my friends were dealing through similar situations

[00:04:58] I started with a really small habit change of drinking an extra glass of water a day

[00:05:06] And what I saw that doing for myself was proving to myself that I could make a small change and stick to it and actually feel different from it

[00:05:16] And I think that was just a tiny, tiny piece of evidence I needed to continue that into the actions needed for weight loss over 11-12 months

[00:05:25] And since then that happened in about 2018-2019, since then I've been maintaining that weight loss and wanting to bring that same sense of empowerment that I got from making that small change to other folks

[00:05:40] So I'll pause there. That's kind of my rough, rough story from then till now

[00:05:45] That's a great beginning and yet one of the most powerful things I think you've already shared Megan is that simple tool, that simple habit that you brought in of that glass of water

[00:06:00] And I think for people who are listening, that's such a powerful hook to get that journey started

[00:06:09] And I think it really links to a lot of the work that I do when I'm coaching professional women when they are up against something in their leadership role

[00:06:22] It could be, let's say, it's confidence and there's just one small habit that they take on that can be that turning point for them

[00:06:32] And it sounds to me that that let's go with the water as your turning point

[00:06:36] So what you've explained, how you were seeing that life was unfolding for you and where that crux was, that food crux that was happening

[00:06:47] What do you think it was that took you to that point where you said to yourself, I want to face this and unravel it?

[00:06:56] What just kicked that into that moment where you picked up that glass of water and that became that point you moved forward from?

[00:07:06] That's such a great question, we're like kind of getting deeper into the crux moment. I like that

[00:07:12] I think what I saw happen was I noticed the behavior as something that set me apart

[00:07:22] And I don't want to say it set me apart because there are so many people who struggle that particular way with stress and use food in that particular coping mechanism

[00:07:30] But I think I saw in my circle that I was the only one close to me that was dealing with it that way and it made me feel like I was

[00:07:40] Like maybe there was something that other people were doing that was a healthier way to deal with what I was dealing with

[00:07:50] I think it made me seem different but not in a negative way, it made me seem different in

[00:07:55] There must be something that some people are using to handle this, if not in a better way at least in a different way

[00:08:02] Let's see if we can shit something, it didn't mean that I had to immediately agree

[00:08:08] Yes, I'm going to immediately get rid of this habit and heal within a few weeks and see myself become a completely different person

[00:08:16] Because that's very hard for you to see yourself doing when you're in that moment of feeling like you're just defined this way

[00:08:24] You feel a little bit stuck, there's that feeling of helplessness like you mentioned with your clients who feel like the confidence is their issue

[00:08:32] Like other people are doing it better, there must be something wrong with me

[00:08:37] So I think the, I think I saw that I was different in that I wasn't dealing with the stress of life in a way that everyone was dealing with

[00:08:49] And maybe there's something that they're doing that I can help myself with

[00:08:53] But I think the actual mechanism for me taking that glass of water step was having someone else look in my, look and do a second set of eyes into my situation

[00:09:04] And see that there was an action that I could take that I maybe wasn't taking

[00:09:10] And in my case it was a cognitive behavioral therapist who had, you know, who had helped other people with disordered eating behaviors before

[00:09:19] And we didn't dive deep into deep reasons why work was stressing me out so much or why I went right to food

[00:09:27] We started with an action, a very simple question that I could answer yes or no

[00:09:35] And that question was do you think you can drink a glass of water each day?

[00:09:39] And it's a, I love that she went to action rather than diving right into the root and really trying to get entangled in it right away

[00:09:47] We started with something that could give me a little bit of evidence that I could move forward

[00:09:50] And really give me the confidence that I'm not a broken person

[00:09:55] I can do things habitually, I can change a habit and see that that makes a difference in my life quite quickly

[00:10:05] Even if it doesn't solve all the problems it does create the start of a snowball that can grow bigger over time

[00:10:14] She gave you that first step on the ladder didn't she? You're a therapist

[00:10:20] Tell me, tell us a bit more about the power of that relationship working with that therapist

[00:10:27] What did they encourage in you?

[00:10:30] Apart from this habit that is obviously a very poignant starting point for you

[00:10:36] But what else did they do that really nurtured that sense of I can do this and I can take these steps forward to a different life

[00:10:45] I think her the main

[00:10:49] There's a lot of gifts that she's given me and help that she's given me but I think one huge one is the skill of observing my thoughts

[00:10:59] From a more neutral standpoint

[00:11:03] She gave me the skills of she allowed me to practice really

[00:11:08] Looking at what I was thinking

[00:11:10] And kind of giving it a question like I'll give I guess one example is

[00:11:16] You know if if trying to think of a specific example but she really did kind of help me when I was getting stuck in kind of negative thought cycles of

[00:11:28] I don't know if I can really like let's say apply for a job

[00:11:32] I remember at one point I was looking for a new job and I had a lot of trouble doing the actions involved in getting started in that

[00:11:38] Just putting a cover letter a rough cover letter outlined together. I had so much trouble getting myself to do that every week

[00:11:46] I'd say I didn't do it

[00:11:49] But at one point

[00:11:52] She kind of allowed me to see

[00:11:55] She gave me some questions about what I was thinking when I was staring at that blank page

[00:12:00] And I kind of named back the things I was thinking like I don't know what to put here

[00:12:05] I don't think I have the experience that they're that they're wanting. I'm not sure I

[00:12:12] Can word this in a way that makes sense to them

[00:12:16] And then that brought me back to I was looking at those thoughts and I was she allowed me to ask myself

[00:12:22] Are those thoughts helpful in that moment?

[00:12:25] And really not taking for granted that all the thoughts in my head are true

[00:12:29] Because those thoughts can

[00:12:32] They can come and go and they don't have to be true at all

[00:12:37] And when you look at those thoughts and say

[00:12:40] Okay, I'm thinking that way and it's making it hard to do this action that I know is going to be helpful

[00:12:45] So is there a different thought that I can kind of lean into or is there a way I can remind myself

[00:12:51] All these thoughts are just kind of stories

[00:12:53] And what's a helpful story that's going to get me going towards this action that I really want to do

[00:12:58] So a more helpful story might be

[00:13:01] Hey, you know I'm someone who can write a quick list. I'm someone who can brainstorm and put my thoughts on this paper

[00:13:11] I don't need to make this perfect. Those are all examples of thoughts that may or may not be true

[00:13:16] But we're definitely more helpful than I don't know what to do here

[00:13:19] So she helped me develop that skill and I think that made a big difference in my career search

[00:13:25] But definitely in my weight loss journey because it involved a lot of questioning

[00:13:32] What the relationship I had with this with this food or that food was it allowed me to see

[00:13:38] Okay, I'm feeling a lot of energy towards wanting this food right now

[00:13:42] And I'm also feeling a lot of resistance and saying I shouldn't have that I shouldn't have that

[00:13:46] Is that true?

[00:13:48] Can someone can I be healthy and still have this food

[00:13:50] And I think it helped me let go of those kind of restrictive thoughts that a lot of people get caught in when they are losing weight

[00:13:57] Or maintaining a new way

[00:13:59] Very powerful again the that that action of reframing

[00:14:04] The skill that your therapist was teaching you and I've seen it in another style exactly the same

[00:14:11] But it's called the twig approach. So is it truthful? Is it worth it?

[00:14:14] And is it going to get closer? Is it going to help me get closer to my goal?

[00:14:19] So that's the twig acronym exactly what you shared and it's such a powerful again. It's another hook to say

[00:14:27] I've got these and I have this from within me and I think you said this in your introduction as well

[00:14:34] It's about that realization that we come to that we have it in ourselves but we have to dig deep

[00:14:41] And sometimes we need that assistance from somebody else to help us dig that little bit

[00:14:47] But it was in there all along and you've unearthed it through these tools

[00:14:52] So tell the listeners what what are you doing?

[00:14:56] What did you do next to be able to proactively allow this new habit to continue to show up

[00:15:05] And of course then start to see some noticeable changes in you and your life

[00:15:11] I like that question too. I think my next steps were kind of bridging this new understanding of

[00:15:21] Oh, I can make a small change it doesn't have to be big so that understanding

[00:15:25] Little bit of more empowerment there bridging that with where I was right then which was very

[00:15:32] I didn't really have the skills to kind of manage my emotions in a way that would allow me to totally change my eating behaviors right away

[00:15:44] I didn't have the skills there yet. I wanted to keep everything in my life every bit of food every kind of food

[00:15:52] I didn't want to give up anything or cut anything out. I was very adamant about that and I still am adamant about that

[00:15:57] There's no food off limits

[00:16:00] Every food can fit in a healthy lifestyle. Yes

[00:16:04] And so I was in that place where I wanted to bridge those two things

[00:16:08] So I think a really a balance that I found between those two things where I can eat whatever I like

[00:16:15] I can eat as much of what I like as I want

[00:16:18] But let me put a boundary of recording what I have

[00:16:21] So let me keep a food journal and keep it 100% and learn a ton about what I'm eating

[00:16:30] And what that did was it got me the practice I needed to understand kind of my body's maintenance calorie level

[00:16:38] What my body needed for weight loss, which is a big area of mystery for a lot of folks because we've never we never think about calories in a curious sense

[00:16:48] We always think about calories as a let's jump right to 1200 and lose weight super fast

[00:16:56] I took it a different route than that and I always encourage clients to get really curious with calories rather than restrictive with calories

[00:17:04] So the food journal allowed me to become an expert in what my body needed to maintain

[00:17:11] And what weight loss would look like on the flip side of that what a calorie deficit could look like for me

[00:17:18] And it allowed me to really practice because I didn't want to give anything up and I would log everything

[00:17:26] It allowed me to see well, what is a party day kind of look like how can that fit in weight loss or weight maintenance?

[00:17:34] How can a holiday away look in someone who's maintaining a lower weight? What does that look like for me now?

[00:17:42] How do I fit these things in because a lot of folks find that once they start having something like ice cream or a pizza party with the kids or something

[00:17:52] They just stop looking at their food and they never get a sense of how those things can truly fit in your in your new healthy lifestyle

[00:17:59] So by me taking that 100% food journal approach I just learned how to make takeout tacos work

[00:18:08] Learned how to make pizza work in a week where I was slowly losing weight over time. Does that make sense?

[00:18:14] Totally, totally. You took control of your mindset and that's what I'm hearing from you

[00:18:20] And I think the listeners if they can think about what I just said taking control of your mindset you were becoming fully aware of your situation

[00:18:31] You were becoming aware of what you could do and by that next level awareness that you were developing with your therapist support

[00:18:40] You were then able to reframe and you were then able to go I can take back control

[00:18:48] So again your journal was another one of those hooks that you embedded in your life which is a go-to tool that you've used

[00:18:57] That has helped you to maintain and say it's a party this weekend and I'm going to enjoy everything that's on the buffet

[00:19:05] And that's okay because it's all part of but you are in a way because you're in control of the food rather than maybe food being in control of your stress release before

[00:19:19] You know what? It's okay. I'm going to enjoy this and I'm going to have it as part of my weekend. It's what it is

[00:19:26] But it's just that taking back control again that can do mindset but it needs to be built up and powered by support and also by self

[00:19:39] And you've illustrated that brilliantly for the listeners. So you know on your journey then Megan

[00:19:46] There obviously have been times when you have had blips were human after all and we do make some mistakes and we go backwards a bit in our lives as well at times

[00:19:59] So what do you do now that is a really great sustainable practice that's helping you time and time again to stay on track?

[00:20:08] I do a few things

[00:20:12] And I love that you're you questioned, you know what happens when the setbacks come because I think when a lot of people have a goal and they're starting on the journey

[00:20:22] The setbacks aren't even in their head until until they happen and then they feel like they're so different than everyone else and why can't I do it right

[00:20:30] But as you said like setbacks aren't going to happen no matter what

[00:20:34] So I think I noticed this much more in maintenance than I did during the comparatively short period of weight loss when I look back like the weight loss was only 11 12 months

[00:20:45] So from 2019 till now it's much bigger percentage of the journey has been practicing maintenance and the main

[00:20:54] But what I notice about what can feel like a setback to me is when I see those kind of low moods happen in other areas of my life

[00:21:06] So maybe there's something in my work project that I'm doubting. I'm not sure how I'm going to solve a certain problem

[00:21:13] What that can do is it creates a mood where I just feel closed off, you know, maybe I'm not connecting with people I might connect to

[00:21:21] Whether that be friends or other people I know who are self-employed or all that stuff

[00:21:26] So when I notice that happening, I see those kind of closed off behaviors often that can ramp up in me trying to control something really really strongly

[00:21:40] So sometimes that's something in my career, but sometimes it's something in my relationships and sometimes it goes back to food

[00:21:49] So sometimes it's like well I know how to plan my meals for this week. Let me try to get really exact with this

[00:21:56] I think it's a response of I feel very uncertain in a certain area so I'm going to try to grab control in other areas

[00:22:04] But I think what helps me not take that to the extreme is one over the years I've developed a daily short meditation practice

[00:22:17] Especially on days where I know I'm going to be doing kind of big thinking work but really it's become it's become daily

[00:22:24] And that I found really continued the work that my therapist helped me cement at the beginning which was awareness of thoughts, awareness of what's happening in my body

[00:22:34] And all of that is key to reminding ourselves and our nervous systems that we're okay

[00:22:41] So daily meditation it sounds you know definitely to me at the beginning before I started

[00:22:48] It sounded very woo-woo, very crunchy, very unlike me I felt very logical and rational to find myself that way

[00:22:59] And therefore it didn't seem like something that I would want to get into

[00:23:03] But when I kind of open myself up to it and doing just short bursts you know two minutes five minutes starting with something guided especially

[00:23:13] It really just continued that ability and I think grew my ability to see those moods feelings and thoughts from an outside perspective and not get caught up in them

[00:23:26] And that's huge and I think walking daily walking has also been very helpful in that way

[00:23:33] And I think I've read a lot from Dr. Huberman about getting natural sunlight in your eyeballs in the first 90 minutes of when you wake up

[00:23:42] And that's harder in some areas of the world than others I know up north where you are it might be harder on certain times of year

[00:23:50] But it's something that I think pairing those two things together the walking and the meditation has allowed me to just introduce more calm and more perspective in my day

[00:24:03] Which always ends up having slightly better outcomes in me getting what I want to get done done

[00:24:11] So if I notice those setback periods happening when I get more into those actions of meditation and walking

[00:24:19] I think those setback periods last a shorter amount of time

[00:24:24] Have you ever noticed that or seen that in yourself or with your clients?

[00:24:26] Totally. I totally get what you're saying because when you put those practices in and they become a positive and a mindful habit that you undertake daily

[00:24:39] You start to not even notice those moments where the you have those setbacks because they don't

[00:24:45] You know I ask myself a range of questions each day at the end of my day about my own personal performance through the day

[00:24:52] What did I do well and how could I do things a bit differently? What were one of my challenges and how did I get through my challenge?

[00:24:59] And if I reflect back on it just as you're saying by putting in these little practices each day

[00:25:05] And making them embedding them as a habit and enjoying them while you're doing them

[00:25:09] You find that when you ask that question of yourself well how did I face that challenge?

[00:25:15] It's like well I was able to revert straight away because you've got those go-to tools that you can just go to

[00:25:23] Get back on with what you're doing and get on with what you're working on at the time so you don't spend time overthinking, stressing, getting anxious

[00:25:34] You come back say I'm okay I can do this and you move forward so it's lots and lots of little resilience tips that you're sharing

[00:25:46] So what would you say then would be your three can-do tips you'd like to leave the listeners with today Megan?

[00:25:53] I would say number one that I've discovered goes right along with this kind of idea of being kind to yourself is the fewer focuses you give yourself

[00:26:06] The greater your success is going to be so we dilute our focus as people as humans trying to do everything

[00:26:15] Be great in our family relationships be great in our work be great in our health

[00:26:22] We really dilute our focus and within each of those areas we're going to try to be doing eight things at once

[00:26:29] Trying to improve with A, B and C in every one of those areas

[00:26:33] So what I found with my weight loss particularly was choosing one change at a time was extremely helpful for me

[00:26:44] It helped me, you know, one person might look at a change like drinking one glass of water extra per day

[00:26:52] They might look at that from the outside and say that is not going to do anything

[00:26:56] Why would you waste your time, waste two weeks working on that

[00:26:59] When you could be totally cleaning out your pantry and getting a gym subscription and going there seven days a week

[00:27:09] But what I have found is that if I try to do A, B and C

[00:27:14] I get really upset with myself because it's unrealistic and then I stop and then I'm nowhere by the end of that two weeks

[00:27:22] Whereas when I spent the two weeks practicing the drinking the water every day

[00:27:29] It was boring but it taught me that I could do it and it gave me a sense of accomplishment by the end

[00:27:36] And it let me take that next step of starting the food journal

[00:27:40] And then I didn't start with the food journal with a 1200 calorie goal

[00:27:44] I didn't start with a protein goal or a carb goal or a fat goal

[00:27:48] I said my goal is just to write everything down the best that I can

[00:27:53] And it wasn't till probably a year or two later that I started noticing that higher protein made me feel fuller and calmer through the day

[00:28:03] You know, when you get to the end of the day you don't feel kind of that hunger that makes you want to eat everything after dinner

[00:28:11] So I think if I had started with all those expectations of myself at the very beginning

[00:28:16] You got to get 100 grams of protein a day. You got to make sure you're drinking a gallon of water every day

[00:28:21] I would have been upset with myself that I wasn't hitting those perfectly

[00:28:26] And I would have said, I'm done

[00:28:29] So by really, yeah

[00:28:32] And then I would be nowhere so I think by really reinforcing to myself it's okay to have a small focus

[00:28:37] Because in the long run this is going to get you further

[00:28:42] This is going to get you closer to where you want to be

[00:28:45] So the fewer focuses the greater your success will be it would be one tip

[00:28:51] Number two

[00:28:53] This is very related actually

[00:28:56] Perfectionism harms your ability to get where you want to be

[00:29:00] Perfectionism is something especially for folks who put a lot of their self-worth in whether other people think they're doing a good job

[00:29:11] And a lot of self-worth in being better than everyone else in the field

[00:29:17] That is actively, especially if you put yourself worth in there

[00:29:22] When inevitably you're not meeting that because no one can

[00:29:26] You're just putting fuel on the fire

[00:29:29] The fire of those thoughts that say I'm not good enough and that causes a lot of people to just kind of give up on what they wanted to do in the first place

[00:29:39] So perfectionism is something that actively works against me and that was a very hard belief to cultivate because we grow up and we say

[00:29:48] Of course I would want to be perfect. Of course I'm going to strive for exactly the best that I can do

[00:29:55] It's really hard to say that perfectionism doesn't help you because it feels like it's helping at first because it is

[00:30:03] It's kind of the stick behind you

[00:30:08] But it really does

[00:30:10] I found it causes me to get myself to the point where I'm so stressed that I'm not

[00:30:16] That I burn out. So I think that's really common and I'm sure your listeners can relate to that feeling

[00:30:21] So perfectionism to me, I cultivate the belief that it does not help me at all

[00:30:27] It actively harms my ability to get towards my goal

[00:30:31] And my last tip is do something hard today that will make future you say thank you

[00:30:41] And I'm always reminded of this tip when I look back at me in 2018

[00:30:50] Feeling anxious, feeling you know ugly, overweight, feeling not confident at all

[00:31:00] But still with all those feelings she was struggling with, she still took action

[00:31:05] And I thank her every day for that. I really do. I am so thankful that she saw those thoughts, she saw those feelings

[00:31:14] And she got help and she took some action because that's something I want to keep doing for me next month, me next year

[00:31:21] And it's something that is an immediate perspective giver

[00:31:25] It's an immediate way to step back and say is there something I'm willing to do today

[00:31:29] So that future me can say things are easier because you did that

[00:31:34] And it's really hard a lot of times especially if there's a particular thing that you feel a lot of resistance to

[00:31:41] But it's always worth asking the question. I don't know if you've experienced that. I bet you have

[00:31:46] Indeed, indeed. Yes, yes, yes. And it's that can-do mindset. So you've beautifully brought that to a close for today's session

[00:31:55] So my final question for you then Megan is how would you describe the opportunity of the can-do mindset that you are continuing to develop in your life?

[00:32:07] I would say it's the antidote to helplessness. The can-do mindset is the antidote to feeling powerless

[00:32:17] It's something that when you overly focus on something you can't control, you're just telling yourself that you're powerless

[00:32:26] But when you focus on-when you say set that aside and focus on what you can control and what you can do

[00:32:34] You're telling yourself that you can influence your future. You're reminding yourself that you do in fact have power in your own life

[00:32:44] And there's nothing that feels better than getting that reminder that I'm not a victim here

[00:32:53] I'm not someone that's being buffeted around by every external circumstances. I can move forward

[00:32:59] It doesn't have to be in a big way but I can do something small and it's going to open something up for me

[00:33:06] So it's a difference between feeling helpless and feeling powerful

[00:33:11] And that's something that it's hard in a lot of circumstances to remind yourself of

[00:33:16] But cultivating it is the best work in the world

[00:33:20] Fantastic, beautiful, beautiful. I've so much enjoyed listening to your story and the journey that you've been on

[00:33:27] And that's what the can-do way is all about. It's hearing people's perspectives and the ways that they have found for themselves

[00:33:37] The things that work for you, the things that are continuing to work for you as well

[00:33:42] And I am sure that there are some real little nuggets of gold that you have shared

[00:33:49] That people will just hook onto and say, you know what? I haven't tried that yet

[00:33:52] But this is what Megan said she did and even if it's that simple first act that you shared right at the start of our discussion today

[00:34:01] around that glass of water, that therapist, whoever she is, is reminded

[00:34:08] And sharing that gift of a habit

[00:34:12] So for my listeners today taking away something small that they can try in their own lives

[00:34:19] Whatever it is that they're facing but thank you so much for your wisdom, your story and the lovely conversation that we've shared today

[00:34:30] Megan, Gould, thank you very much

[00:34:33] Thank you Gail, I love this opportunity. What a great chat. Thank you

[00:34:37] Thank you for listening to my podcast, The Can-Do Way

[00:34:40] Do you live and breathe a can-do attitude?

[00:34:44] Since 2019, my podcast has gifted listeners across the globe

[00:34:50] access to an incredible selection of guests

[00:34:53] with stories to refresh your perspective, bring you joy and inspire can-do positivity

[00:35:00] Always curious and with an insatiable appetite for a good yarn

[00:35:05] I invite you to be a guest on my weekly show

[00:35:08] If you have an inspiring perspective, a life changing experience or an intriguing story to share

[00:35:15] then drop me an email at gailmgibson.com

[00:35:20] Until next week's show, do share the inspiration of The Can-Do Way podcast with your friends, colleagues and clients

[00:35:28] and wherever you are listening from in the world

[00:35:31] Remember to make every day an amazing can-do day