Happy New Year! To celebrate last year's wins and set intentions for this year, we each share three "Got It Together"s from 2023 and three "Get It Together"s for 2024. That is, three areas where we've made meaningful strides, and three areas where we would most like to progress. Get It Together, Got It Together, is a segment we do in most episodes, where we share something that we’d like to work on and something that’s going well for us right now. We’ve found this framing helpful to remind us that at any given moment, there are things that are working for us as well as things that aren’t. It helps us find the wins -- especially on the days where it feels like everything is falling apart -- and helps us notice that all of it is constantly shifting. We'd love to hear your 2023 "Got It Together"s and 2024 "Get It Together"s. You can them with us at [email protected]. -- Find us on the web for show notes and extras: www.semitogether.com Instagram: www.instagram.com/semitogether Facebook: https://facebook.com/semitogether Book a Discovery Call with Melia, who coaches adults with ADHD via Zoom: www.risingspiralcoaching.com  Links: 2023's new year's episode: Ep. 74: So This Is The New YearFor 2024, how about living a truly quiet life? (Susan Cain’s Substack: The Quiet Life  --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

The holiday season is beginning ... and it's a lot! We talk about how we’re approaching the season when our bandwidth is limited and our plates are full: gauging capacity, setting intentions, and communicating boundaries. --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

It’s spooky season, and we’re talking about how to find our just-right amount of thrills and chills -- what feels fun or engaging for each of us (eustress), and what’s too much (distress). The amount of challenge that we desire in each arena of life can differ quite a bit, depending on our individual nervous system and season of life. What’s brave for one of us can be too extreme for another, and only we can know for ourselves. ---- Find us on the web for show notes and extras: ⁠www.semitogether.com⁠ Instagram: ⁠www.instagram.com/semitogether⁠ Facebook: ⁠https://facebook.com/semitogether⁠ Book a Discovery Call with Melia, who coaches adults with ADHD via Zoom: ⁠www.risingspiralcoaching.com ⁠ Links: ⁠What to Know About Eustress⁠ (VerywellMind) ⁠Paul Rudd throws a clean-up tantrum⁠ in Wet Hot American Summer The ⁠window of tolerance⁠, a concept developed by Dr. Dan Siegel, MD --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

Most of us aspire to live a good life. We may assume we know what that looks like, without asking what a good life looks like for us -- which may diverge quite a bit from cultural ideals. In this episode, we share research findings on the essential elements of general well-being and discuss how our own ideas of a good life have changed over time. Links: ⁠The Good Life: Lessons from the World’s Longest Scientific Study of Happiness⁠, by Marc Schulz, MD, and Robert Waldinger, MD ⁠TED talk⁠ / ⁠transcript⁠ by Robert Waldinger, director of the Harvard Study of Adult Development  The Blue Zones - the ⁠Power 9⁠ practices for longevity Dr. Dean Ornish - research-based ⁠lifestyle medicine⁠ ----- Find us on the web for show notes and extras: www.semitogether.com Instagram: www.instagram.com/semitogether Facebook: https://facebook.com/semitogether Book a Discovery Call with Melia, who coaches adults with ADHD via Zoom: www.risingspiralcoaching.com  --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

There's a simple action you can take to lower anxiety and stress, calm your nervous system, and increase your feeling of connection with others and the world around you. It's free, straightforward, and takes only a couple of minutes to feel the benefits. That practice is finding everyday awe. In this episode, we share the eight wonders of life from the research of Dacher Keltner, a professor of psychology, founding director of the Greater Good Science Center at UC Berkeley, and author of the new book, Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. We discuss how these have shown up in our lives and what you can do to cultivate them in your own. --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

What feels restful to you? Some of us are so accustomed to doing and striving that we’re not quite sure anymore. Still, our minds and bodies need real rest to function, especially when we’re under stress. Coming off a restful week together in Spain, we discuss how to identify what renews your energy and carve out time for it.  ----- Find us on the web for show notes and extras: www.semitogether.com Instagram: www.instagram.com/semitogether Facebook: https://facebook.com/semitogether Book a Discovery Call with Melia, who coaches adults with ADHD via Zoom: www.risingspiralcoaching.com  Links: Ep. 20:  Self-Care Is Not Just for Women, with Chris Myers Life In Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World, by Gretchen Rubin --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

Spring cleaning has a number of mental health benefits. It gives you a sense of control over your environment that can help you manage stress and anxiety in your daily life. And making your space more open and tidy is both calming and energizing.  We share 5 guiding questions, with examples from our lives, to help you figure out: which types of spring cleaning will free up the most bandwidth for you what the good / better / best version of "done" looks like, and small steps you can take to get to “good.” Find us on the web for show notes and extras: www.semitogether.com Instagram: @semitogether Facebook: /semitogether Book a Discovery Call with Melia, who coaches adults with ADHD virtually: www.risingspiralcoaching.com  -- Links: The Mental Health Benefits of Spring Cleaning (Vogue) Marie Kondo Interviews Elizabeth Gilbert on Tidying the Mind (KonMari) Decluttering at the Speed of Life, by Dana K. White How to Keep House While Drowning, by KC Davis The Home Edit  --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

As humans trying to keep up with the lightning-fast pace of the modern world, many of us often feel overwhelmed. It may be in a certain area of life --  like health, work, family, or current events -- and commonly, it’s all of the above all at once. In this episode, we share what overwhelm is and how to take small steps to break through it, including reading your body’s warning signs, calming your nervous system, and using “on-ramps” to move yourself forward.  -- Links: Ep. 44: Pressing the Reset Button (on actions to complete the stress cycle) Resources: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience, by Brené Brown Burnout: The Secret to Unlocking the Stress Cycle, by Amelia and Emily Nagoski -- Find us on the web for show notes and extras: www.semitogether.com Instagram: www.instagram.com/semitogether Facebook: https://facebook.com/semitogether Book a Discovery Call with Melia, who coaches adults with ADHD virtually: www.risingspiralcoaching.com  --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

We bring in our husbands, Brian and Darren (a.k.a. The Dudes) to discuss our love languages and how they show up in our relationships. Gary Chapman published the book “The 5 Love Languages” over 30 years ago. Since then, the concept of “love languages” have become an enduring part of our pop culture lexicon, beyond the original five from the book. People talk about their love languages being tacos or travel or solitude in an empty house. What are your love languages, and has knowing them helped you in your relationships (of all kinds)? Tell us at [email protected]. ----- Resources: Take The 5 Love Languages Quiz Scary Mommy: The Creator Of The 5 Love Languages Is A Homophobe And This Is Why We Can't Have Nice Things TED: Your Favorite Person’s Love Language: How to Tell, and How to Use It The Gottman Institute: “Invest in Your Emotional Bank Account” Reductress: How to Say Your Love Languages Is Gifts Without Sounding Like a French Child Prince ----- Find us on the web for show notes and extras: www.semitogether.com Instagram: www.instagram.com/semitogether Facebook: https://facebook.com/semitogether Book a Discovery Call with Melia, who coaches adults with ADHD virtually: www.risingspiralcoaching.com  --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message

It feels important right now to figure out how to navigate the major stressors in our lives and move forward even when we’re struggling. Some of the people close to us are going through hard times right now, like infertility, serious illness, and loss of a loved one. It makes sense that as we get older, the more illness and loss we experience, but it doesn’t make it any easier. We’ve been coping by reading books about finding hope, beauty, and meaning in the midst of pain. We wanted to share the takeaways that we’ve found most helpful, and how they've carried each of us through adversity. Note that we talk about dealing with difficult experiences such as illness, grief, and loss, so you may want to listen with headphones around young kids. If you’re going through something tough right now, we hope this conversation can be a support to you, but if it’s triggering in any way, feel free to skip this one. --- Send in a voice message: https://podcasters.spotify.com/pod/show/semi-together/message